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It’s Not My Diet!

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Ever catch yourself saying, “Dieting never works for me” or “I can’t lose weight, I”ll give up.”

Have you ever given consideration of different forms of diets rather than having an assumption that all types of dieting don’t work? It’s not about cutting dessert out of your meal or eating fewer carbohydrates. There are much more factors to consider for a healthy diet, and it starts with consistency and good eating habits.

The major contributors to losing weight are dieting (75%), and exercise (25%). It’s easier to cut down the calories rather than to burn them off. Hence it is necessary for you to strive for a leaner and a strict diet plan that works for you which will show its promising effects in the long run.

As everyone’s body type is different, each individual diet plan will be different. So if you’ve tried one form of dieting but has shown no results, there could be alternative options that might work better for you. There isn’t a single secret key that works for everyone, so it all comes down to understanding your own body type and knowing what works or what doesn’t. Learn about some major kind of diet as mentioned below:  

Ketogenic Diet

Ketosis is the process when the body burns fat for fuel. A standard diet consists of carbs, but if there is a minimal intake of carbohydrates (20 grams a day), the body will burn fat instead of sugar for energy.

+Useful treatment of obesity

+Effective for patients with epilepsy

+Stabilize blood sugar levels and reduces inflammation

-Feeling a lack of motivation and irritability

-Increased risk of cardiovascular disease

-May end up eating unhealthy fats

Vegetarian diet

There are various types and extremities to this diet, but most are lacto-ovo vegetarians who do not eat animal-based foods (except for eggs, dairy, and honey). Studies have proven that vegetarians have lower body weight, suffer less from diseases, and have a longer life expectancy.

+Lower risk of obesity

+Cholesterol free

+Increase in antioxidants

-May not have proper nutrients (protein, calcium, zinc, whole grains)

-Lack of protein

Raw food diet

Dr. Axe invented this diet which contains only unprocessed foods without additional additives. This diet has been around since the 1800s. There are various types, but overall most foods have not been pasteurized, homogenized, or produced with chemicals.

+Reduce acidity in the body

+Low sodium and free from added sugars

+High in fiber

+Lowers chronic diseases like diabetes, heart disease, and cancer

+Ensure vital digestive enzymes  

+Feel more full and satisfy cravings

-Harmful to people with a sensitive digestive system

-Could lead to bloating and gas

-Potentially overdoing it on healthy fats

-Not getting enough protein

16:8 diet

Eating daily from 10 a.m. to 6 p.m. helps in controlling the amount of calories you eat. This 8-hour intermittent fasting focuses on the time you consume and not what you eat. It can potentially contribute to improve overall health, lower blood pressure, and lose weight.

+Less calorie consumption

+Lower insulin levels to stimulate fat-burning

+Boosts metabolic rate

+Lower risk of Type II diabetes

+Reduce stress and oxidative inflammation in the body

-Risky for people with previous or current eating disorder (could lead to binge-purge eating mentality)

-Fasting can cause stress to the body

-Might rely on increased caffeine

-Could lead to food intolerances and inflammation

Atkins diet

A weight loss program by Dr. Robert Atkins focuses on high protein and fat, and low on carbohydrates. There are four phases to this diet: induction, balancing, pre-maintenance, and lifetime maintenance.

+More efficient in the long-term

+Improves health conditions

+More control over appetite

-Symptoms of a headache, nausea, weakness, or fatigue

-Strict dieting

Overall, it depends on your own body type and the selected type of diet that helps in giving you positive results. Give it a try, but don’t forget that life and dieting are all about balance! Lots of these diet plans could pose a social situation like eating out or trying new foods, so remember that one cheat meal can ruin your progress. Take these different diet plans in moderation and discover what works best for you!

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Lifestyle

CBD Can Reduce Effects of Arthritis

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Currently, 50 million people have arthritis. According to the CDC, the number of people diagnosed with arthritis is expected to increase to 67 million by 2030. The traditional arthritis treatment includes injecting fusion proteins that release cytokine tumor necrosis factor α. While effective in treating arthritis, cytokine tumor necrosis factor α has severe side effects, including inflammation and the suppression of the immune system. Researchers are, therefore, investigating treatments involving CBD that reduce the side effects. 

In the study, researchers had a sample of 54 rats, of which 21 rats served as the control group. The remaining rats contracted arthritis through an adjuvant-induced injection. After the third day of the induction of monoarthritis, the CBD gel was administered to the group of 23 rats. Researchers measured the inflammation on the joint of the rats. 

Upon analyzing the data, researchers determined that the topical application of CBD gel reduced inflammation and hypersensitivity. CBD also reduced the pain associated with joint inflammation. The lower dosage of CBD were also more effective in alleviating the side effects compared to higher dosages. The takeaway point from this study is that transdermal injections of CBD have strong therapeutic effects in rats. Therefore, topical application of CBD can help humans relieve arthritis symptoms. 

Source: 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851925/

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Lifestyle

How to Build Joy in Your Life

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A recent study demonstrated that taking a course to help cope with stress can improve mental health. Northwestern University Professor Judith Moskowitz developed this course to examine how positive emotions can affect people’s health and stress. The sample consisted of a group of caregivers who took care of a family member who had dementia. These individuals enrolled in a five-week course that taught techniques of mindful breathing, performing acts of kindness, and keeping a gratitude journal. After the individuals participated in the course, depression scores decreased by 16 percent, and anxiety scores decreased by 14 percent. 

Here are eight tips that Moskowitz recommends to cultivate joy and enhance mental health: 

  1. Identify one positive moment in your day. 
  2. Tell someone about that positive moment or share it on social media. 
  3. Start writing in a gratitude journal. 
  4. Set goals and keep track of them to increase positive emotions.
  5. Determine one of your top strengths and jot down how you used it effectively.
  6. Try to think about negative events in a more positive light. This can become a habit if you practice it consistently, according to Moskowitz.
  7. Be kind to others, and perform a good deed to someone without any expectation in return.
  8. Try to live in the present moment. This can be achieved by incorporating mindfulness in your daily life. 

What are some of the ways you cultivate joy? Let us know in the comments section. 

Source:

https://www.npr.org/sections/health-shots/2019/05/05/719780061/from-gloom-to-gratitude-8-skills-to-cultivate-joy

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Lifestyle

Tips For Organizing Your Medication

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Having immediate access to the medication that you need is extremely important, especially if you are dependent on daily medication. Regular organization of your medication can ensure that you are keeping track of your medications properly. Here are some tips to follow:

Organizing for Prevention:

A small section of your medicine cabinet should contain items such as supplements or flu remedies that are designed to be taken within the first few days of feeling sick. Some items you can have in this section of your cabinet include but are not limited to cough drops, Tylenol, aspirin, muscle pain-relief cream. Be sure to check the expiration dates for any over the counter medication. 

Organize by Diagnosis:

If you have a series of prescriptions, you can organize them together based on each medication’s treatment option. For example, if the medication treats intense pain, consider placing those medications together. This can help you determine whether or not you are taking the right medication. Medicine cabinets do not have a lot of places; it may be helpful to buy medicine/pills trackers.  

Separate Accordingly:

Your medicine cabinet should have proper areas for separation. You can use storage baskets or dividers to compartmentalize your medication. Also, proper labeling on your bottles can be a great way that you can keep everything organized and make sure that everything has its own place.

Track Your Prescriptions:

Tracking a prescription is very important to maintaining your dosage and monitoring any symptoms of negative effects as well. Hanging up a small dry erase board can help to make sure that you can track your dosage. You may also look into mobile health apps that help do this. 

Source: https://www.containerstore.com/organization-projects/bathroom/tip/how-organize-medicine-cabinet

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