Health Beauty Wellness 2020

February 13, 2020 | 1

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2 | Health & Wellness Supplement

February 13, 2020 | 3

Intermittent Fasting- A Trend Or Here To Stay?

By Erin Ferguson

It’s a new year, a new you, and one current trend is intermittent fasting.

Although it is a relatively new trend in modern day weight loss programs, intermittent fasting has been practiced by many cultures and religions for centuries. Starting in 1915, this style of fasting was used to treat obesity.

The modernized form of intermittent fasting began in 2014 and has made its way to the top of the list of weight loss trends.

16/8 is one of the most common uses of this weigh loss trend. This schedule focuses on an alternating cycle of eating and fasting.

Limiting food and calorie-containing beverage consumption to eight hours per day, while abstaining consumption for the remaining 16 hours, is the method chosen by many. If you

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start your food consumption at 10 a.m., you would end your food consumption at 6 p.m., and only have water or non-caloric beverages before and after your eight-hour time slot.

In addition to weight loss, intermittent fasting is also known to improve blood sugar control, boost brain function and enhance longevity. However, the American Heart Association states that although intermittent fasting may do all the above, they are unsure about the practice’s long-term sustainability.

Though many studies have been conducted regarding intermittent fasting, the question of why long term intermittent fasting leads to better health outcomes is still unknown.

A new study, conducted by the Intermountain Healthcare Heart Institution in Salt Lake City, found that cardiac catheterization patients who practiced regular intermittent fasting lived longer than patients who don’t.

This study was conducted on 2,001 patients from 2013 to 2015 with follow-ups four and Continued on Page 4

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Intermittent Fasting Continued from Page 3

a half years later. The routine fasters had a greater survival rate than those who did not fast. The results from this study were recently presented to the American Heart Association at the Scientific Sessions in Philadelphia in November 2019, and is the most long term data that has been recorded on the benefits of intermittent fasting.

Another benefit to this trend is cellular repair. Through intermittent fasting, your body initiates cellular repair and changes hormone levels to make stored body fat more accessible, which raises your metabolic rate. Studies have also shown that it can reduce oxidative damage and inflammation, which aids in antiaging and prevents the development of numerous diseases.

Each year we see new trends hit the health and beauty market with promises to help us lose weight and look younger. Intermittent fasting just might be the fountain of youth we have all been searching for.

Here’s How Much Water You Should Really Drink Every Day

Self.comAmy Marturana Winderl, C.P.T.

You've probably heard you're supposed to drink at least eight 8-ounce glasses of water daily. That's almost enough to fill a two-liter bottle—which even the most type A people may find daunting. But that classic advice can be a little misleading.

"Fluid requirements vary among individuals based on age, sex, activity level, and even where you live," Jessica Fishman Levinson, M.S., R.D., C.D.N., founder of nutrition counseling company Nutritioulicious tells SELF. So, how much water you should drink a day may actually vary each day, depending on the oth31 PEOPLE WITH HEARING LOSS er things you're doing, eating, and drinking.

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you need to drink all of that each day. Here's the deal.

All fluids count toward your daily intake, not just plain old H20. That includes all sources of water—from a basic glass of tap, to a cup of coffee, to the water content of the foods you eat (which, the IOM estimates, makes up about one-fifth of your daily fluid intake). If you listen to your body—drink when you’re thirsty, eat when you’re hungry—chances are you’re going to get what you need, or pretty close to it. So stop sweating the whole eight glasses a day thing and think about it this way instead.

"Your body absorbs water in foods just like it would liquids," Levinson says. Many fruits and vegetables have high water content. Some good options: watermelon, cucumbers, lettuce, celery, tomatoes, strawberries, oranges, and grapefruit. Even soup and popsicles count as fluids.

Since you're not always keeping track of these sneaky sources of fluids, the best way to gauge your daily water intake is by how your body feels.

If you're thirsty, your body's telling you that you need more water.

It's also important to make a conscious effort to drink more whenever you're getting sweaty.

Along with food, water is the fuel that powers your workouts. As you sweat, you're literally losing water, and you have to replenish it as you go. Aim to drink one or two cups of water before you exercise, and sip about a half to one cup of water every 15 minutes while you're working out. If you're sweating really hard, or if you're out in the heat, you might need more—listen to your body.

A quick note about the idea that drinking more water can help you lose weight: Staying hydrated is great for all sorts of reasons, but helping you lose weight isn't exactly one of them. That said, for some people, thirst and hunger cues are easy to confuse, Continued on Page 6

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How Much Water Should You Drink Continued from Page 5

so if you’re feeling famished even though you know you aren’t, it might be that your body really needs some water.

Signs of dehydration: You’re feeling super dry, you have a headache, your muscles feel weak or crampy, your breath is randomly stinky, or in more severe cases, rapid heartbeat, sunken eyes and confusion.

It is also possible to overhydrate.

This isn't common, but it's more likely to occur during endurance activities, like running a marathon.

Overhydration can cause a condition known as hyponatremia, which happens when the sodium levels in your bloodstream become unusually low, leading to your cells becoming waterlogged. Signs include feeling nauseated, confused, run-down, and irritable. Overhydration can also cause seizures and put you into a coma if it’s not caught in time.

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Yoga For Anxiety And Depression

Health.harvard.edu

Since the 1970s, meditation and other stress-reduction techniques have been studied as possible treatments for depression and anxiety. One such practice, yoga, has received less attention in the medical literature, though it has become increasingly popular in recent decades.

Yoga classes can vary from gentle and accommodating to strenuous and challenging; the choice of style tends to be based on physical ability and personal preference.

Hatha yoga, the most common type of yoga practiced in the United States, combines three elements: physical poses, called asanas; controlled breathing practiced in conjunction with asanas; and a short period of deep relaxation or meditation.

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Yoga for Anxiety And Depression Continued from Page 6

practices suggest they can reduce the impact of exaggerated stress responses and may be helpful for both anxiety and depression. In this respect, yoga functions like other selfsoothing techniques, such as meditation, relaxation, exercise, or even socializing with friends.

By reducing perceived stress and anxiety, yoga appears to modulate stress response systems. This, in turn, decreases physiological arousal — for example, reducing the heart rate, lowering blood pressure, and easing respiration. There is also evidence that yoga practices help increase heart rate variability, an indicator of the body's ability to respond to stress more flexibly.

Stress response A small but intriguing study done at the University of Utah provided some insight into the effect of yoga on the stress response by looking at the participants' responses to pain.

The researchers noted that people who have a poorly regulated response to stress are also more sensitive to pain. Their subjects were 12 experienced yoga practitioners, 14 people with fibromyalgia (a condition many researchers consider a stress-related illness that is characterized by hypersensitivity to pain), and 16 healthy volunteers.

When the three groups were subjected to more or less painful thumbnail pressure, the participants with fibromyalgia — as expected — perceived pain at lower pressure levels compared with the other subjects. Functional MRIs showed they also had the greatest activity in areas of the brain associated with the pain response. In contrast, the yoga practitioners had the highest pain tolerance and lowest pain-related brain activity during the MRI. The study underscores the value of techniques, such as yoga, that can help a person regulate their stress and, therefore, pain responses.

Benefits of yoga Although many forms of yoga practice are

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safe, some are strenuous and may not be appropriate for everyone. In particular, elderly patients or those with mobility problems may want to check first with a clinician before choosing yoga as a treatment option.

But for many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms.

Indeed, the scientific study of yoga demonstrates that mental and physical health are not just closely allied, but are essentially equivalent. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health.

For more advice about reducing anxiety, visit our online Stress Resource Center at www. health.harvard.edu/stress.

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February is American Heart Month: 10 Tips for a Healthy Heart

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Heart disease is the leading killer of Americans, taking the lives of 2,200 people each day.

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2. Know your numbers- Maintaining a healthy weight, blood pressure and total cholesterol play a significant role in maintaining a healthy heart.

3. Screen for diabetes- Untreated diabetes can lead to heart disease, among many other complications.

4. Get active- Heart pumping physical activity not only helps to prevent cardiovascular disease but can also improve overall mental and physical health. The American Heart Association recommends five 30 minute moderate exercise sessions each week.

5. Build some muscle- Strength training compliments cardiovascular exercise by toning muscles and burning fat.

6. Eat smart- A healthy diet full of heartsmart foods is essential to a healthy heart and lifestyle. Salmon, nuts, berries, and oats are just a few of the heart “superfoods” that may help reduce the risk of atherosclerosis.

7. Limit junk- To reap the full benefits of a heart-healthy diet, it’s important to limit intake of nutrient-poor junk foods.

8. Stress less- Stress increases cortisol, which leads to weight gain, a key risk factor for

heart disease.

9. Sleep more- Sleeping restores the body, helps decrease stress and increases overall happiness. To reap the full benefits, clocking seven hours each night is key.

10. Smile- A happy heart is a healthy heart.

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Mindfulness

positivepsychology.com

It’s not uncommon for people to equate mindfulness with meditation. It’s true that meditation is one extremely powerful way to practice mindfulness, but that’s not all there is to it.

According to the American Psychological Association (APA.org, 2012), mindfulness is: “…a moment-to-moment awareness of one’s experience without judgment. In this sense,

mindfulness is a state and not a trait. While it might be promoted by certain practices or activities, such as meditation, it is not equivalent to or synonymous with them.”

As we can see, mindfulness is a state that can be brought on through practice. It’s not static, nor are some people ‘born more mindful’ than others. It involves awareness, and impartiality about what we gain from this awareness. In an age of social media, where opinions, likes, and commentary are more than forthcoming, it’s easy to see how non-judgmental reflection can be a welcome change.

6 Tips For Practicing Mindfulness 1. Take a few moments to be aware of your Continued on Page 13 I have been teaching fitness classes for almost 30 years, I hold Boot Camp Classes daily and offer Personal Training sessions for individuals or small group training. I hold a Bachelors of Science Degree in Exercise Science and have a passion for health and fitness. ___________________________ I also am a consultant for the #1 Skin Care Brand in the US,Rodan + Fields. We specialize in regimens for wrinkles, sun damage, acne, sensitivity and we offer the safest most effective ingredients in all our products.

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Mindfulness Continued from Page 12

breath.

Becoming aware of how your breath flows in and out, how your tummy rises and falls with each breath you take.

2. Take note of whatever it is you’re engaged in. While you’re sitting, eating, or relaxing, what are your senses—not your thoughts— telling you?

Notice the here and now. If you’re stretching, for example, note how your body feels with each movement. If you’re eating, focus on the taste, color, and details of your food.

3. If you notice yourself turning back towards thinking, just focus once more on your breathing.

4. Try listening in a way that’s entirely judgment-free.

You may notice that you’re becoming more aware of your own feelings and thoughts. Don’t judge them, just accept them.

5. You may find that certain activities make you tune out. These are great opportunities for practicing more awareness. What are you doing

or experiencing?

This is an example of how mindfulness practice can flexibly become part of your day. You can practice mindfulness while driving, walking, swimming, even just brushing your teeth.

6. Take some time to enjoy nature.

Relaxing surroundings can help you tune in with greater ease. Plus, being in nature has so many of its own well-being benefits 11 Ways Mindfulness Can Empower Us

1. Being mindful can help us manage our

emotions and feelings in stressful situations; 2. Through practice, we can learn to decenContinued on Page 15

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Mindfulness Continued from Page 13

ter from negative ‘ways of being’ and free our minds; 3. Mindfulness practice allows us to step back and accept our own mental processes without judgment; 4. It can help us to cope with feelings of anxiety, and even depression; 5. Mindfulness practice in everyday life can lead us to really savor experiences with new perspectives; 6. Practicing mindfulness in relationships (as we’ll see in a second) can help us listen better, appreciate others more, and get along at work; 7. Research suggests that mindfulness helps us in attentional processes; 8. We may even be able to manage physical pain using mindfulness; 9. Mindfulness practice helps us not to react instantly with emotion; 10. We can become more aware of how we practice self-compassion; and 11. Being mindful may assist our attempts to build resilience.

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