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14 Evidence-Based Health Benefits of Intermittent Fasting Intermittent fasting is an eating routine where you cycle between times of fasting and eating. There are lots of unique forms of intermittent fasting, like the 16/8 or 5:2 methods. Numerous studies reveal that it can have strong benefits for the human body and mind. Listed below are 14 evidence-based health advantages of intermittent fasting. 14. Intermittent Fasting Changes The Function of Cells, Genes and Hormones. When you don't eat for some time, several things occur in your body. By way of example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible. Listed below are some of the changes that occur in your body during fasting: Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning. Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other advantages. Cellular repair: Your body induces important cellular repair processes, like removing waste material from cells. Gene expression: There are beneficial changes in several genes and molecules associated with longevity and protection against disease. 13. Intermittent Fasting Can Help You Lose Weight and Belly Fat. A number of the that strive intermittent fasting do this as a way to shed pounds. Broadly , intermittent fasting is likely to force you to eat much less dishes. Unless in the event that you compensate for eating more throughout one additional foods, then you are going to wind up getting fewer energy. In addition, intermittent fasting enriches endocrine role to better ease weight reduction. Lower glucose levels, high increase hormones levels and also raised levels of norepinephrine (noradrenaline) increase the break down of human body fat and also ease its usage for vitality. With this particular specific reason, shortterm fasting truly improves your metabolic rate process with 3.6-14percent, so enabling you to burn off more energy. To put it differently, intermittent fasting performs on either side of the diet. It boosts your metabolic rate process (boosts calories outside ) also lessens the sum of meals which you take in (lessens calories inside ). As stated by your 2014 breakdown of their scientific study, intermittent fasting fasting might lead to weight lack in 3 8 percent in excess of 3-24 months. This really is an immense quantity. The folks even lost 4 7 percent of these waist circumference, which suggests they shed a great deal of stomach fat, so the most unsafe fat from the gut cavity which leads to illness. 1 study study additionally revealed that intermittent fasting fasting generated muscle reduction compared to regular caloric limitation. After all intermittent fasting is also a remarkably strong weight-loss instrument. 12. Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes. Type 2 diabetes has become extremely prevalent in recent decades. Its principal feature is high blood glucose levels in the context of insulin resistance. Interestingly, intermittent fasting was shown to have significant benefits for insulin resistance and lead to an impressive decrease in glucose levels. 1 study in diabetic rats also showed that intermittent fasting shielded against kidney damage, among the most severe complications of diabetes. What this implies, is that intermittent fasting might be highly protective for folks that are in danger of developing type 2 diabetes. However, there could be some differences between sexes. 1 study in women revealed that blood glucose control really worsened following a 22-day long intermittent fasting protocol. 11. Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body. Oxidative stress is one of those measures towards aging and several chronic diseases. It involves unstable molecules known as free radicals, which react with other vital molecules (such as protein and DNA) and damage them. Several studies reveal that intermittent fasting may improve the body's resistance to oxidative stress. Additionally, studies reveal that intermittent fasting might help combat inflammation, another important driver of all kinds of common diseases. 10. Intermittent Fasting May be Beneficial For Heart Health. Heart disease is now the world's largest killer. Intermittent fasting was demonstrated to enhance numerous different risk factors, including blood pressure, total and LDL cholesterol, blood glucose, inflammatory markers and glucose levels. However, lots of this is based on animal research. The effects on heart health have to be studied a whole lot further in people before recommendations can be made. 9. Intermittent Fasting Induces Various Cellular Repair Processes. When we fast, the cells within the body initiate a mobile"waste removal" process called autophagy. This entails the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells with time. Greater autophagy may offer protection against many diseases, including cancer and Alzheimer's disease. 8. Intermittent Fasting May Help Prevent Cancer. Cancer is a terrible disease, characterized by uncontrolled growth of cells. Fasting has been shown to have several beneficial effects on metabolism which may lead to decreased risk of cancer. Although human studies are required, promising evidence from animal studies suggests that intermittent fasting might help prevent cancer. There's also some evidence on human cancer patients, demonstrating that fasting reduced different side effects of chemotherapy. 7. Intermittent Fasting is Good For Your Brain. What's good for the body is often great for the brain also. This includes reduced oxidative stress, decreased inflammation and a decrease in glucose levels and insulin resistance. Several studies in rats have demonstrated that intermittent fasting might increase the growth of new nerve cells, which should have benefits for brain functioning. Additionally, it raises levels of a brain hormone called brain-derived neurotrophic factor (BDNF), a lack of which has been implicated in depression and several other brain issues. Animal studies also have demonstrated that intermittent fasting protects against brain damage as a result of strokes. 6. Intermittent Fasting May Help Prevent Alzheimer’s Disease. Alzheimer's disease is the planet's most common neurodegenerative disease. There's no cure available for Alzheimer's, so preventing it from showing up in the first place is crucial. At a series of case reports, a lifestyle intervention which included daily short-term fasts managed to significantly improve Alzheimer's symptoms in 9 out of 10 patients. Animal studies also indicate that fasting can protect against other neurodegenerative diseases, including Parkinson's and Huntington's disease. However, more study in people is needed. 5. Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer. Among the most exciting applications of intermittent fasting might be its capacity to extend lifespan. Studies in rats have demonstrated that intermittent fasting extends lifespan in a similar manner as constant calorie restriction. In some of the studies, the effects have been quite striking. In among them, rats who fasted every other day dwelt 83 percent longer than rats that were not fasted. Given the known benefits for metabolism and all kinds of health markers, it seems sensible that intermittent fasting might help you live a healthier and longer life. 4. Intermittent Fasting May Lower Inflammation. IF is also ideal for your mind and may help you think clearer. Intermittent fasting, or restricting calories, also reduces markers of inflammation, which in turn helps cognitive function and protects your brain health. 3. Intermittent Fasting Can Increased Energy. I have much more energy now that I quickly. I'm not really certain why, but I will guess it's because of all of the benefits listed here, particularly the fact that I am using the glucose today as energy rather than fat storage. 2. Intermittent Fasting Helps you Save Money. When you travel you do not have to pay to get that excess meal. Do an protracted quickly -- like 24 hours and spend less on 3 meals. Improved health saves you money on medical bills. According to CNBC, two-thirds of individuals who file for bankruptcy cite medical problems as a key contributor to their financial collapse. When you invest in your wellbeing, you're investing in your future and in ways saving for retirement. 1. Intermittent Fasting May Slow Down Aging. Including all the benefits listed here, how can it not slow down the aging process? Some telephone intermittent fasting a fountain of youth. It makes sense with all the autophagy and mobile repair, improved sleep, boosted immune system, better brain concentrate, religious healthy, slow oxidation, increased HGH and all of the other reasons listed, you'd slow down the aging procedure. You can find more info about intermittent fasting on this page: 7 Popular Ways to Do Intermittent Fasting

14 Evidence-Based Health Benefits of Intermittent Fasting

7 Popular Ways to Do Intermittent Fasting Intermittent fasting (IF) is being used to help people lose weight, improve their health, and simplify their lives. Many studies have proven that it has potent effects on your body and brain and may even help you live longer. What Is Intermittent Fasting (IF)? It is a type of eating pattern that alternates between fasting and eating periods. It does not specify which foods to eat but rather when to eat them. In this regard, it is more accurately described as an eating pattern rather than a diet in the traditional sense. Fasting has been practiced for so long. There were no supermarkets, refrigerators, or food available all year for ancient hunter-gatherers. They sometimes didn't find anything to eat. That's why humans have evolved to be able to survive for extended periods without food. Fasting on occasion is more natural than eating 3–4 (or more) meals per day. Fasting is also commonly practiced for religious or spiritual reasons in Islam, Christianity, Judaism, and Buddhism. What are Intermittent Fasting Methods? Intermittent fasting can be done in various ways, including dividing the day or week into eating and fasting periods. You eat very little quantity or nothing at all during the fasting periods. Bellow Here are seven of the most common ways to IF: 7. Fast for 12 hours a day The diet's guidelines are straightforward. Every day, a person must choose and follow a 12-hour fasting window. According to some researchers, fasting for 10–16 hours can cause the body to convert fat stores into energy, releasing ketones into the bloodstream. This should promote weight loss. For beginners, this type of intermittent fasting plan may be a good option. This is due to the fasting window being relatively small, much of the fasting occurring during sleep, and consuming the same number of calories each day. The simplest way to complete the 12-hour fast is to include the time spent sleeping in the fasting window. A person could, for example, choose to fast between 7 p.m. and 7 a.m. They'd have to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast, but they'd be sleeping for most of the time in between. 6. Fasting for 16 hours The 16:8 method, known as the Leangains diet, involves fasting for 16 hours a day and eating for 8 hours. Men fast for 16 hours per day on the 16:8 diet, while women fast for 14 hours. This type of intermittent fasting may be beneficial for someone who has tried the 12-hour fast but has not seen any results. On this fast, people typically finish their evening meal by 8 p.m., skip breakfast the next day, and do not eat more until noon. A study on mice discovered restricting the feeding window to 8 hours protected mice from obesity, diabetes, inflammation, and liver disease, even when they ate the same total number of calories as mice who ate whenever they wanted. 5. Fasting for two days a week The 5:2 diet requires people to eat a standard amount of healthy food five days a week and reduce their calorie intake the other two days. Men typically consume 600 calories during the two fasting days, while women consume 500 calories. People usually separate their fasting days throughout the week. They may, for example, fast on Mondays and Thursdays and normally eat on the other days. Between fasting days, there should be at least one non-fasting day. There has been little research on the 5:2 diet, also known as the Fast Diet. A study of 107 overweight women found that calorie restriction twice weekly and continuous calorie restriction resulted in similar weight loss. The diet also reduced insulin levels and improved insulin sensitivity in the participants, according to the study. A small-scale study of 23 overweight women looked at the effects of this fasting style. The women lost 4.8% of their body weight and 8% of their total body fat in one menstrual cycle. However, after five days of normal eating, most of the women's measurements returned to normal. 4. Alternate day fasting Some people believe that alternate-day fasting requires complete abstinence from solid foods on fasting days, while others allow up to 500 calories. People frequently choose to eat as much as they want on feeding days. According to one study, alternate day fasting is beneficial for weight loss and heart health in healthy and overweight adults. Over 12 weeks, the 32 participants lost an average of 5.2 kilograms (kg), or slightly more than 11 pounds (lb). Alternate day fasting is a more extreme form of intermittent fasting that may not be appropriate for beginners or people with certain medical conditions. It may also be challenging to maintain this fasting for an extended period. 3. A weekly 24-hour fast Fasting entirely for one or two days each week, also known as the Eat-Stop-Eat diet, entails not eating for 24 hours at a time. Many people fast from one meal to the next or from one meal to the next. People on this diet plan can drink water, tea, and other calorie-free beverages during the fasting period. On non-fasting days, people should resume their regular eating habits. Eating in this way reduces a person's total calorie intake but does not limit the specific foods consumed. A 24-hour fast can be difficult, causing fatigue, headaches, and irritability. Many people find that as their bodies adjust to this new eating pattern, the effects become less severe. Before attempting the 24-hour fast, people may benefit from trying a 12-hour or 16-hour fast. 2. Meal skipping This adaptable approach to intermittent fasting may be beneficial to beginners. It entails skipping meals on occasion. People can choose which meals to skip based on their hunger level or time constraints. However, it is critical to eat nutritious foods at each meal. Meal skipping is most likely to be successful when people monitor and respond to their bodies' hunger signals. People who follow this method of intermittent fasting will eat when they are hungry and skip meals when they are not. For some people, this may feel more natural than the other fasting methods. 1. The Warrior Diet The Warrior Diet entails eating very little during a 20-hour fasting window, usually just a few servings of raw fruit and vegetables, and then eating one large meal at night. The eating window is usually only 4 hours long. This type of fasting may be best for people who have already tried other types of intermittent fasting. The Warrior Diet advocates argue that humans are natural nocturnal eaters and that eating at night allows the body to gain nutrients following its circadian rhythms. People should consume plenty of vegetables, proteins, and healthy fats during the 4-hour eating period. Carbohydrates should also be included. It is possible to consume some foods during this fasting period; adhering to the strict guidelines on when and what to eat in the long run can be difficult. Besides, some people have difficulty eating such a large meal so close to bedtime. There is also the possibility that people following this diet will not consume enough nutrients, such as fiber. This raises the risk of cancer and harms digestive and immune health.

7 Popular Ways to Do Intermittent Fasting

6 Rheumatoid Arthritis Mistakes to Avoid What is rheumatoid arthritis? Rheumatoid arthritis is an autoimmune disease that results in joint pain as well as damage throughout the body. The joint damage caused by RA usually affects both sides of the body. As a result, if a joint in one of your arms or legs are affected, the exact same joint in the other arm or leg is likely to be affected as well. This is one-way doctors differentiate RA from other types of arthritis, such as osteoarthritis (OA). How is Rheumatoid arthritis diagnosed? Diagnosis of RA can be time-consuming and may necessitate multiple lab tests to confirm clinical examination findings. Your doctor will use various tools to diagnose RA. They will first inquire about your symptoms and medical history. They will also examine your joints physically. This will include the following: Search for swelling and redness Examining joint function and range of motion, as well as touching the affected joints to feel for warmth and tenderness Putting your reflexes and muscle strength to the test. If they suspect you have RA, they will most likely refer you to a rheumatologist. Common mistakes you should avoid if you got diagnosed with Rheumatoid arthritis: With rheumatoid arthritis, you try your hardest to live a whole and active life (RA). Do you, however, recognize any of these common mistakes? If you recognize them, it is not too late to get back on track. Down here are 6 of the most common mistakes you should avoid making if you want to stay healthy. 6. Not consulting a Rheumatologist. Your regular doctor could have diagnosed your RA. It's better to consult a specialist. A rheumatologist will be the most specialized in the medications used to treat RA and will be able to recommend the best ones for you. If you don't have one, request one from your primary care physician. 5. Having Too Much Rest Time It's challenging to get up and move when you have joint pain and fatigue. However, regular exercise is essential for your health. Idle time exacerbates pain, fatigue, and stiffness. Take it easy but do not stop if your RA flares up. Gentle flexibility exercises, such as yoga and tai chi, are recommended. You might also be able to do some exercises in a warm pool, but proceed with caution. Increase your activity when you feel better. Strengthen the muscles around your joints by adding strength training (you can use weight machines at the gym, handheld weights, resistance bands, or your body weight). Cardio is also beneficial to your heart, bones, and mood. Consult your rheumatologist, as well as a physical or occupational therapist, to determine the best exercises for you. Walking can be a really good exercise for people with RA. It's low-impact and can be done anywhere for free. Swimming and water aerobics are also viable options. 4.Canceling Your Doctor Appointments Do you stop seeing your doctor when you're feeling well? You need those regular checkups to stay healthy and on track with your treatment. Your rheumatologist will check in on you regularly to see how you're doing, how well your treatment is going, if you're experiencing any side effects, and if necessary, adjust your treatment. In addition to seeing your doctor, you may require lab tests or X-rays from time to time. Make sure you keep your appointments as well. 3.Not Taking All Of Your Medications There's a reason your doctor prescribed more than one RA medication. One of these medications may help relieve your pain, while the other may help prevent joint damage. Ask your doctor if you're not sure what your medications do or why you need them. Inform them if any side effects or costs are a concern. They can assist you in looking for solutions, whether it's another drug or financial assistance, so you can continue with your treatment. 2.Skipping Medication When You Feel well On days when you feel better, you may be tempted to skip your medications. Please don't do it. If you miss a dose of medication, the pain may return, and it may be more challenging to get relief later. Your rheumatoid arthritis may also worsen. Some medications must remain in your bloodstream at specific levels to be effective. If you skip them too frequently, your blood levels of the medication will drop, and you may experience a RA flare-up. It's normal to forget to take a dose now and then. Take it as soon as you remember (but don't take it twice). 1.Ignoring Your Feelings RA can be excruciatingly painful and difficult to manage. It's natural to be sad about this at times. However, if you begin to feel depressed, for example, your blues do not lift, and you no longer enjoy the things you used to enjoy, tell your doctor so you can be treated and feel better. Your doctor can advise you with a counselor for "talk therapy" and, if necessary, prescribe antidepressants. You might also consider joining a RA support group, such as those offered by the Arthritis Foundation. More information can be obtained from your doctor. How to treat rheumatoid arthritis? There is no cure for RA, but treatments can help you manage it. Rheumatoid arthritis (RA) can keep patients and doctors on their toes as they try to figure out the best ways to minimize the symptoms and slow the progression of the disease. Recent advances in treatment strategies have resulted in ever-improving outcomes and quality of life for people who have rheumatoid arthritis. Rheumatologists use the Treat to Target Rheumatoid Arthritis treatment philosophy to effectively manage this disease. The treat-to-target strategy has resulted in fewer symptoms and higher remission rates in RA patients. The treatment plan consists following steps: Establishing a specific testing goal that indicates remission or a low disease state Testing acute phase reactants and performing monthly monitoring to assess treatment and management plan progress Switching medication regimens as soon as possible if progress is not made. Treatments for RA help manage pain and control the inflammatory response, resulting in remission in many cases. Reducing inflammation can also aid in the prevention of further joint and organ damage. Treatment options may include: Medications Alternatives or home remedies Dietary changes Certain types of exercise Your healthcare provider will collaborate with you to develop the best treatment plan for your specific medical needs. Many people benefit from these treatments because they allow them to live an active life while lowering the risk of long-term complications.

6 Rheumatoid Arthritis Mistakes to Avoid

9 Best Tips to Manage RA Fatigue And Keep it Under control

9 Best Tips to Manage RA Fatigue And Keep it Under control

9 Signs and Symptoms of Irritable Bowel Syndrome (IBS) Irritable bowel syndrome (IBS) is a medical condition affecting the large intestine. Cramping, abdominal pain, bloating, gas, diarrhea, constipation, or both are signs and symptoms. Only a tiny percentage of IBS patients have severe signs and symptoms. Some people can manage their symptoms by changing their diet, lifestyle, and stress levels; the medication can treat more severe symptoms. IBS does not cause bowel tissue changes or increase your risk of colorectal cancer. IBS symptoms vary, but they are usually present for a long time. The most common are: 9. Diarrhea Diarrhea is the most common symptom. One of the three principal types of the disorder is IBS. It affects roughly one-third of IBS patients. A study of 200 adults discovered that those with diarrhea-predominant IBS had 12 bowel movements per week on average, more than twice the amount of adults without IBS. In IBS, accelerated bowel transit can also cause a sudden, strong urge to urinate. Some patients report that this is a significant source of stress for them, with some even avoiding social situations out of fear of a sudden onset of diarrhea. Furthermore, stool in the diarrhea-predominant type is loose and watery, and it may contain mucus. 8. Constipation IBS can cause both constipation and diarrhea, which may seem counterintuitive. The most common type of IBS is constipation-predominant IBS, which affects nearly half of all IBS patients. Changes in communication between the brain and the bowel may cause the average transit time of stool to be accelerated or slowed. When transit time delays, the bowel absorbs even more water from the stool, making passage more difficult. Chronic constipation that another disease cannot explain is referred to as "functional" constipation. It has nothing to do with IBS and is very common. Functional constipation is distinct from IBS in that it is not usually painful. Constipation in IBS, on the other hand, includes abdominal pain that subsides with bowel movements. Constipation in IBS frequently results in the sensation of an incomplete bowel movement. This causes unnecessary strain. Exercise, staying hydrated, eating soluble fiber, taking probiotics, and using laxatives sparingly, in addition to the standard treatments for IBS, may be beneficial. 7. Alternating Constipation and Diarrhea Around 20% of IBS patients experience mixed or alternating constipation and diarrhea. IBS diarrhea and constipation are characterized by chronic, recurring abdominal pain. The most important indicator that changes in bowel movements are not due to diet or common, mild infections is pain. This type of IBS is more severe than others, with more frequent and severe symptoms. The symptoms of mixed IBS vary more from person to person. As a result, rather than "one-size-fits-all" recommendations, this condition necessitates an individualized treatment approach. 6. Pain and Cramping The most usual symptom and a critical factor in diagnosis is abdominal pain. In most cases, your gut and brain collaborate to control digestion. This occurs due to hormones, nerves, and signals released by the good bacteria in your gut. These cooperative signals become distorted in IBS, resulting in uncoordinated and painful tension in the digestive tract muscles. This pain is more likely to happen in the lower abdomen or throughout the abdomen, but it is less likely to occur in the upper abdomen alone. The pain usually subsides after a bowel movement. Dietary changes, such as a low-FODMAP diet, may help with pain and other symptoms. Bowel relaxants like cognitive behavior therapy, peppermint oil, and hypnotherapy are other treatments available. 5. Bowel Movements Changes As the intestine absorbs water, slow-moving stool in the intestine frequently becomes dehydrated. As a result, hard stool forms, exacerbating constipation symptoms. The rapid passage of stool through the intestine leaves little time for water absorption, resulting in the loose stools associated with diarrhea. It can also cause mucus to accumulate in the stool, which is not common in other causes of constipation. Blood in the stool can sign another potentially severe medical condition and should be investigated by your doctor. Blood in the stool can appear red, but it is more commonly very dark or black with a tarry consistency. 4. Gas and Bloating In IBS, altered digestion results in increased gas production in the gut. This can result in bloating, which is unpleasant. Bloating is one of the most persistent and bothersome symptoms of IBS, according to many people. Bloating and cramping were reported by 83% of 337 IBS patients in a study. Both symptoms were more common in women and constipation-predominant IBS or IBS with a mix of symptoms. Bloating can be lowered by avoiding lactose and other FODMAPs. 3. Food Intolerance Up to 70% of people with IBS report that certain foods aggravate their symptoms. Two-thirds of IBS patients actively avoid certain foods. These people may exclude a variety of foods from their diet. While everyone's trigger foods are unique, some common ones include gas-producing foods such as FODMAPs, as well as lactose and gluten. 2. Fatigue and Troubles Sleeping Fatigue is reported by more than half of IBS patients. In one study, 160 adults with IBS reported having low stamina, which limited physical exertion at work, leisure, and social interactions. Another study of 85 adults discovered that the intensity of their symptoms predicted the severity of fatigue. IBS is also linked to insomnia, which manifests as difficulty falling asleep, frequent waking, and feeling tired in the morning. A study of 112 adults with IBS found that 13% had poor sleep quality. Another study of 50 men and women discovered that those with IBS slept an hour longer but felt less awaken in the morning than those who did not have IBS. Surprisingly, a lack of sleep predicts more severe gastrointestinal symptoms the next day. 1. Anxiety and Depression IBS has also been linked to anxiety and depression. It is unclear whether IBS symptoms manifest mental stress or whether the stress of living with IBS predisposes people to psychological problems. Regardless of which comes first, anxiety and digestive IBS symptoms reinforce each other in a vicious cycle. People with IBS were more than 50% more likely to have an anxiety disorder and more than 70% more likely to have a mood disorder, such as depression, in an extensive study of 94,000 men and women. Another study compared stress hormone cortisol levels in patients with and without IBS. When given a public speaking task, those with IBS had higher cortisol levels, indicating higher stress levels. Another study discovered that anxiety reduction therapy reduced stress and IBS symptoms. When to see a doctor? Consult your doctor if you have a consistent change in bowel habits or other IBS signs or symptoms. They could be symptoms of a more severe condition, such as colon cancer. Severe signs and symptoms include: Weight loss Diarrhea at night Rectal bleeding Iron deficiency anemia Unexplained vomiting Difficulty swallowing Persistent pain that isn't relieved by passing gas or a bowel movement

9 Signs and Symptoms of Irritable Bowel Syndrome (IBS)

7 Signs and Symptoms of Psoriatic Arthritis you should know

7 Signs and Symptoms of Psoriatic Arthritis you should know

13 Rheumatoid Arthritis Symptoms You Shouldt Ignore.jpg

13 Rheumatoid Arthritis Symptoms You Shouldn’t Ignore

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