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07/05/2022

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April 2022
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Causes of Belly Fat

Why Belly Fat Forms and How to Lose It

Belly fat is a problem. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and cancer. But there are things you can do to lose it.

How to Figure Out Your Healthy Weight

You want to maintain a healthy weight, but what does that mean for you? These two tools can help you figure out where you are, and how to get where you want to be.

Get Comfy During Breast Cancer

Feel-Good Clothes, Wigs, Scarves

Causes of Belly Fat
Reviewed by Michael W. Smith, MD on January 05, 2021

More Around the Middle
1/12
Belly fat is a problem, and not just because of how it looks. The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers. To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much. Here are a few reasons why belly fat forms and how to lose it.

You're Eating Too Much
2/12
If you take in more calories than you burn off, you put on pounds everywhere -- including in your middle. You need to cut about 500 calories a day to lose a pound. That may sound like a lot, but look at cutting the highest-calorie foods from your diet first. Cookies, french fries, soda, and juice pack many calories into a few sips or bites. Replace those first with low-calorie, nutrient-dense foods like broccoli, apples, brown rice, and brothy soups.

You've Had a Few More Birthdays
3/12
Age might bring wisdom, but it isn't kind to your midline. With each passing year, your muscle mass declines and your metabolism slows, so you don't burn as many calories as you used to. That means you can eat the same amount and still see the number on the scale creep up. Age-acquired weight tends to collect around the middle. To prevent unwanted gains, cut back on calories or add more muscle-building exercise.

Blame Your Genes
4/12
If you eat right and exercise and those stubborn pounds still won't go, your genes could be to blame. Another clue is if other family members struggle with their weight. Genes control how your body burns calories, how quickly you feel full, and whether you gain weight in your thighs, butt, or belly. Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise.

You've Started ‘The Change’
5/12
In women, the combination of aging and the loss of estrogen at menopause adds up to weight gain. Genes, loss of muscle mass, and overeating also contribute to weight creep in your 40s and 50s. The extra pounds that might have settled in your hips earlier in life now cluster in your middle, also thanks to hormone changes. That weight shift does more than make your pants tighter. It can also raise your risk for heart disease.

You Don't Move Enough
6/12
Americans spend more than 10 hours a day in a seated position. Although diet plays a major part in weight gain, lack of movement contributes, too. To avoid putting on extra pounds in your belly and elsewhere in your body, get at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise each week.

Sleep Is Hard to Come By
7/12
Too little shut-eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective. That’s why, when you’re sleep-deprived, you may overeat and gain weight, especially in your belly. When you don’t get enough sleep, you may also crave more high-calorie comfort foods.

You're Stress Eating
8/12
Too much stress isn't good for your mental state or your weight. Stress triggers the release of cortisol, a hormone that makes you crave high-fat, carb-heavy foods like pizza, fries, and cookies. Cortisol also deposits fat around your belly. Another way stress leads to weight gain is by keeping you up at night. People who sleep fewer hours tend to have more belly fat.

You Haven't Kicked the Habit
9/12
Some people who smoke are afraid to quit because they worry that they’ll gain weight. But even though smokers have a lower body mass index than nonsmokers, their bellies are bigger. Smokers gain more visceral fat, the kind that's linked to heart disease and other chronic health conditions, than nonsmokers. So, in case you needed another reason to quit, now you’ve got one.

You Eat Too Many Trans Fats
10/12
These artificial fats raise bad (LDL) cholesterol and boost your risk for heart disease and type 2 diabetes. Foods cooked in trans fats are high in fat and calories and can cause weight gain. The FDA has banned added trans fats in foods, but some products made before the ban could still be on store shelves. Read food labels. If the ingredients list includes partially hydrogenated vegetable oil, that food contains trans fat. Try to choose a different item.

Your Gut Bacteria Aren't Helpful
11/12
Your intestines are home to trillions of bacteria. Some of these germs live in harmony with you and help your body digest food. Others break down food so much that your body absorbs more calories from it and stores more energy in the form of fat. There's evidence that probiotics, found in fermented foods like kimchi and yogurt, might get rid of belly fat. These friendly bacteria won't replace calorie cutting, but they might help.

It's Your Medicine
12/12
The answer to your weight gain could be hidden inside your medicine cabinet. Certain drugs are notorious for causing weight gain. These include some diabetes drugs, some antidepressants, steroids, and epilepsy medicines. A few medications add fat directly to the belly area, including beta-blockers, which treat high blood pressure.

What Is a Healthy Weight?
Reviewed by Gabriela Pichardo, MD on June 12, 2021
IN THIS ARTICLE
• Body Mass Index (BMI)
• Measure Your Waist
• Waist-to-Hip Ratio
• How Do I Get to the Right Weight?
• Long-term Changes Are Best
• Make It Fun
Many Americans struggle to control their weight. The country’s obesity problem is well known: 1 in 3 of us is obese, and the rate is rising.
But you still might wonder what a healthy weight is, and how to get there (and stay there) the right way.
Body Mass Index (BMI)
It’s pretty easy to figure out the estimated healthy weight. You can use two simple tools.
The first is called body mass index (BMI).
To figure out your BMI, just use this math formula: Multiply your weight in pounds by 703 and divide it by your height (in inches) squared. So, for example, if you weigh 185 pounds and are 5-foot-5 (65 inches), then your BMI works out this way:
185 x 703 = 130,055
65 x 65 = 4,225
130,005 ÷ 4,225 = 30.78 (round up to 30.8)
Obesity in adults is defined as having a BMI of 30.0 or above. The other ranges are:
• Overweight = 25.0 to 29.9
• Normal weight = 18.5 to 24.9
• Underweight = under 18.5
BMI is a common tool to give you some idea of where you are. But it doesn’t measure body fat. It’s not meant to give a diagnosis or tell you for sure that you have a weight problem.
For example of how it can be off, muscular people might have a high BMI without being obese. And BMI can underestimate fat in older people and others who have lost muscle.
If you think you are obese or have questions about healthy weight, talk to your doctor.
Measure Your Waist
There’s a second way to get an idea of how close you are to a healthy weight -- just measure your waist.
The waist is key because tummy fat can be more serious and put you at a greater risk of things like type 2 diabetes, high blood pressure and heart disease.
Like BMI, measuring your waist doesn’t show for sure that you’re overweight. They are both common, general screening tools. But in general, here are the guidelines for men and women:
• A man’s waist should be no more than 40 inches
• If you’re a woman who isn’t pregnant, it should be no more than 35 inches.
Here’s how to measure your waist:
• Stand up and wrap a measuring tape around your waist (just above the hip bones).
• The tape should be snug but not pressed into your skin.
• Breathe out before you measure.
Waist-to-Hip Ratio
Doctors have another tool based on the inches around your hips compared with the inches around your waist.
To figure out your waist-to-hip ratio:
1. Measure your waist at the thinnest part.
2. Measure your hips at the widest part.
3. Divide the waist by the hips.
Men with a waist-to-hip ratio higher than 0.9 have too much of a belly (think apple-shaped).Women with a number higher than 0.85 are carrying too much weight (more like a pear).
The waist-to-hip guidelines differ by s*x because men tend to carry extra weight in their bellies, while women show it more in the hips and buttocks.
How Do I Get to the Right Weight?
Several things help determine a person’s weight, including genes and hormones. But being obese usually comes from eating more calories than you use. Your body holds on to extra calories and turns them into fat.
So there are two things you must change to lose weight in a healthy and lasting way:
1. Eat right. Americans love fast food, sodas and processed foods. They add up.
2. Move more. Our lifestyles can be short on exercise, playing, or just moving enough to burn the fuel we take in.
Your doctor might also want to talk about:
• Other behavioral changes
• Medicines
• Weight-loss surgery
Long-term Changes Are Best
If a diet sounds too good to be true, it probably is. The same goes for promises that you’ll lose weight fast without changing your diet or exercise habits.
A loss of 1 to 2 pounds a week is about right. So think “slow and steady” to keep the weight off for good.
For your diet:
• Eat more fruits and vegetables.
• Get good protein and plenty of fiber.
• Limit salt, sugar, and fat.
• Be careful with your portions.
Talk to your doctor about how many calories you should consume to lose weight. For women it’s generally up to 1,500 calories a day; for men it’s up to 1,800.
You’ll need to cut your calories by 500 to 1,000 calories a day to lose that 1-2 pounds per week.
For movement:
• Aim for at least 2.5 hours of aerobic exercise (like brisk walking) every week. You’ll likely need even more than that to lose weight.
• Do some muscle strengthening at least twice a week.
• Add ordinary movement to that, as well, to burn calories throughout the day. (Park far from entrances. Take walks around the neighborhood. Get up from your desk and move regularly).
Make It Fun
Just the word “diet” What Is a Healthy Weight?
Reviewed by Gabriela Pichardo, MD on June 12, 2021
IN THIS ARTICLE
• Body Mass Index (BMI)
• Measure Your Waist
• Waist-to-Hip Ratio
• How Do I Get to the Right Weight?
• Long-term Changes Are Best
• Make It Fun
Many Americans struggle to control their weight. The country’s obesity problem is well known: 1 in 3 of us is obese, and the rate is rising.
But you still might wonder what a healthy weight is, and how to get there (and stay there) the right way.
Body Mass Index (BMI)
It’s pretty easy to figure out the estimated healthy weight. You can use two simple tools.
The first is called body mass index (BMI).
To figure out your BMI, just use this math formula: Multiply your weight in pounds by 703 and divide it by your height (in inches) squared. So, for example, if you weigh 185 pounds and are 5-foot-5 (65 inches), then your BMI works out this way:
185 x 703 = 130,055
65 x 65 = 4,225
130,005 ÷ 4,225 = 30.78 (round up to 30.8)
Obesity in adults is defined as having a BMI of 30.0 or above. The other ranges are:
• Overweight = 25.0 to 29.9
• Normal weight = 18.5 to 24.9
• Underweight = under 18.5
BMI is a common tool to give you some idea of where you are. But it doesn’t measure body fat. It’s not meant to give a diagnosis or tell you for sure that you have a weight problem.
For example of how it can be off, muscular people might have a high BMI without being obese. And BMI can underestimate fat in older people and others who have lost muscle.
If you think you are obese or have questions about healthy weight, talk to your doctor.
Measure Your Waist
There’s a second way to get an idea of how close you are to a healthy weight -- just measure your waist.
The waist is key because tummy fat can be more serious and put you at a greater risk of things like type 2 diabetes, high blood pressure and heart disease.
Like BMI, measuring your waist doesn’t show for sure that you’re overweight. They are both common, general screening tools. But in general, here are the guidelines for men and women:
• A man’s waist should be no more than 40 inches
• If you’re a woman who isn’t pregnant, it should be no more than 35 inches.
Here’s how to measure your waist:
• Stand up and wrap a measuring tape around your waist (just above the hip bones).
• The tape should be snug but not pressed into your skin.
• Breathe out before you measure.
Waist-to-Hip Ratio
Doctors have another tool based on the inches around your hips compared with the inches around your waist.
To figure out your waist-to-hip ratio:
1. Measure your waist at the thinnest part.
2. Measure your hips at the widest part.
3. Divide the waist by the hips.
Men with a waist-to-hip ratio higher than 0.9 have too much of a belly (think apple-shaped).Women with a number higher than 0.85 are carrying too much weight (more like a pear).
The waist-to-hip guidelines differ by s*x because men tend to carry extra weight in their bellies, while women show it more in the hips and buttocks.
How Do I Get to the Right Weight?
Several things help determine a person’s weight, including genes and hormones. But being obese usually comes from eating more calories than you use. Your body holds on to extra calories and turns them into fat.
So there are two things you must change to lose weight in a healthy and lasting way:
1. Eat right. Americans love fast food, sodas and processed foods. They add up.
2. Move more. Our lifestyles can be short on exercise, playing, or just moving enough to burn the fuel we take in.
Your doctor might also want to talk about:
• Other behavioral changes
• Medicines
• Weight-loss surgery
Long-term Changes Are Best
If a diet sounds too good to be true, it probably is. The same goes for promises that you’ll lose weight fast without changing your diet or exercise habits.
A loss of 1 to 2 pounds a week is about right. So think “slow and steady” to keep the weight off for good.
For your diet:
• Eat more fruits and vegetables.
• Get good protein and plenty of fiber.
• Limit salt, sugar, and fat.
• Be careful with your portions.
Talk to your doctor about how many calories you should consume to lose weight. For women it’s generally up to 1,500 calories a day; for men it’s up to 1,800.
You’ll need to cut your calories by 500 to 1,000 calories a day to lose that 1-2 pounds per week.
For movement:
• Aim for at least 2.5 hours of aerobic exercise (like brisk walking) every week. You’ll likely need even more than that to lose weight.
• Do some muscle strengthening at least twice a week.
• Add ordinary movement to that, as well, to burn calories throughout the day. (Park far from entrances. Take walks around the neighborhood. Get up from your desk and move regularly).
Make It Fun
Just the word “diet” What Is a Healthy Weight?
Reviewed by Gabriela Pichardo, MD on June 12, 2021
IN THIS ARTICLE
• Body Mass Index (BMI)
• Measure Your Waist
• Waist-to-Hip Ratio
• How Do I Get to the Right Weight?
• Long-term Changes Are Best
• Make It Fun
Many Americans struggle to control their weight. The country’s obesity problem is well known: 1 in 3 of us is obese, and the rate is rising.
But you still might wonder what a healthy weight is, and how to get there (and stay there) the right way.
Body Mass Index (BMI)
It’s pretty easy to figure out the estimated healthy weight. You can use two simple tools.
The first is called body mass index (BMI).
To figure out your BMI, just use this math formula: Multiply your weight in pounds by 703 and divide it by your height (in inches) squared. So, for example, if you weigh 185 pounds and are 5-foot-5 (65 inches), then your BMI works out this way:
185 x 703 = 130,055
65 x 65 = 4,225
130,005 ÷ 4,225 = 30.78 (round up to 30.8)
Obesity in adults is defined as having a BMI of 30.0 or above. The other ranges are:
• Overweight = 25.0 to 29.9
• Normal weight = 18.5 to 24.9
• Underweight = under 18.5
BMI is a common tool to give you some idea of where you are. But it doesn’t measure body fat. It’s not meant to give a diagnosis or tell you for sure that you have a weight problem.
For example of how it can be off, muscular people might have a high BMI without being obese. And BMI can underestimate fat in older people and others who have lost muscle.
If you think you are obese or have questions about healthy weight, talk to your doctor.
Measure Your Waist
There’s a second way to get an idea of how close you are to a healthy weight -- just measure your waist.
The waist is key because tummy fat can be more serious and put you at a greater risk of things like type 2 diabetes, high blood pressure and heart disease.
Like BMI, measuring your waist doesn’t show for sure that you’re overweight. They are both common, general screening tools. But in general, here are the guidelines for men and women:
• A man’s waist should be no more than 40 inches
• If you’re a woman who isn’t pregnant, it should be no more than 35 inches.
Here’s how to measure your waist:
• Stand up and wrap a measuring tape around your waist (just above the hip bones).
• The tape should be snug but not pressed into your skin.
• Breathe out before you measure.
Waist-to-Hip Ratio
Doctors have another tool based on the inches around your hips compared with the inches around your waist.
To figure out your waist-to-hip ratio:
1. Measure your waist at the thinnest part.
2. Measure your hips at the widest part.
3. Divide the waist by the hips.
Men with a waist-to-hip ratio higher than 0.9 have too much of a belly (think apple-shaped).Women with a number higher than 0.85 are carrying too much weight (more like a pear).
The waist-to-hip guidelines differ by s*x because men tend to carry extra weight in their bellies, while women show it more in the hips and buttocks.
How Do I Get to the Right Weight?
Several things help determine a person’s weight, including genes and hormones. But being obese usually comes from eating more calories than you use. Your body holds on to extra calories and turns them into fat.
So there are two things you must change to lose weight in a healthy and lasting way:
1. Eat right. Americans love fast food, sodas and processed foods. They add up.
2. Move more. Our lifestyles can be short on exercise, playing, or just moving enough to burn the fuel we take in.
Your doctor might also want to talk about:
• Other behavioral changes
• Medicines
• Weight-loss surgery
Long-term Changes Are Best
If a diet sounds too good to be true, it probably is. The same goes for promises that you’ll lose weight fast without changing your diet or exercise habits.
A loss of 1 to 2 pounds a week is about right. So think “slow and steady” to keep the weight off for good.
For your diet:
• Eat more fruits and vegetables.
• Get good protein and plenty of fiber.
• Limit salt, sugar, and fat.
• Be careful with your portions.
Talk to your doctor about how many calories you should consume to lose weight. For women it’s generally up to 1,500 calories a day; for men it’s up to 1,800.
You’ll need to cut your calories by 500 to 1,000 calories a day to lose that 1-2 pounds per week.
For movement:
• Aim for at least 2.5 hours of aerobic exercise (like brisk walking) every week. You’ll likely need even more than that to lose weight.
• Do some muscle strengthening at least twice a week.
• Add ordinary movement to that, as well, to burn calories throughout the day. (Park far from entrances. Take walks around the neighborhood. Get up from your desk and move regularly).
Make It Fun
Just the word “diet” sounds like a drag, doesn’t it?
So don’t think about dieting. Think about making better lifestyle choices.
Healthy eating and exercise can connect you with family, friends, and others with similar goals. You can join a support group or fitness center, take a class, or play with your kids.
Healthy living is a way of life, and the benefits are worth it.

Get Comfy During Breast Cancer: Feel-Good Clothes, Wigs, Scarves
Medically Reviewed by Brunilda Nazario, MD on September 03, 2021
By Keri Wiginton
• What Clothes Should You Wear?
• Which Bra Is Best?
• If You Want a Wig
• Other Head Coverings
• TLC for Scalp and Skin
• More


Breast cancer treatment can change how you look and feel. Whether it’s shifting what you wear or how you decide to handle hair loss from chemo, you're still in charge.
Buying a wardrobe that fits and makes you feel good is important,” says Maryam Lustberg, MD, MPH, director of The Breast Center at Smilow Cancer Hospital. “But it’s really important to acknowledge the emotional and spiritual aspect of it, too.”
Here are some expert tips on clothes, bras, wigs, and other headwear.
What Clothes Should You Wear?
You can search for cancer-specific clothes online. Or reach out to other people who’ve gone through the same thing. You can find like-minded folks through social media or organizations such as Breastcancer.org and the American Cancer Society.

You can also:
Meet with a tailor. If possible, visit a cancer-focused shop. They’ll measure you and give you tips for how to dress your body as it is now, which may be bigger or smaller than before.
Wear cozy clothes. You might have more sensitivity if you’ve had extensive breast surgery, such as a mastectomy or reconstruction. But in general, wear soft garments that are easy to take on and off.
Dress for treatment. If you have a port, try a V-neck shirt or something with buttons or a zipper down the front, says Patti Frey, an oncology nurse with Northwestern Medicine Cancer Center.
Short sleeves are a good choice if you get chemo through a vein in your arm. And wear layers. You might get hot or cold during treatment. “You never know how you’re going to feel,” Frey says.
Create your power wardrobe. Wear clothes that help you feel “put together,” says Marissa Weiss, MD, founder and chief medical officer for Breastcancer.org.
If you need things to go to the dry cleaners and be picked up, tell somebody else to do that for you. Save your energy for the things that you enjoy doing.”
Patti Frey, oncology nurse, Northwestern Medicine Cancer Center.
Avoid wearing things that are too tight. You don’t want to feel physically uncomfortable. “Gently-fitted” clothes also give you more privacy. “You might have surgical drains or other asymmetries you don’t want to reveal,” Weiss says.
Ask for help. Fatigue can be a big part of cancer treatment. “If you need things to go to the dry cleaners and be picked up, tell somebody else to do that for you,” Frey says. “Save your energy for the things that you enjoy doing.”
Which Bra Is Best?
It depends on your treatment. Some people can go without extra support for a while, Frey says. But check with your health care team. You might need to wear a surgical bra.
“Medical-grade bras are typically softer and don’t have underwire,” Lustberg says. “They usually have a zipper up front. And if you have drains, some of these undergarments have a place where you can more easily access [them].”
When you switch back to a personal bra, keep comfort in mind.
“It’s particularly important to wear a seamless bra -- one that’s smooth on the inside and outside -- if you’re getting radiation,” Weiss says. Avoid underwire bras, lacy bras, and any bras with elastic bands that have zig-zag stitches during this time for your skin’s sake.
If You Want a Wig
If you're going to get chemotherapy as part of your treatment and it’s a type of chemo that causes hair loss, you have options about how you want to handle that.
The hair loss starts about 2-3 weeks after chemo begins. It doesn’t come out all at once. Many people get their heads shaved as a way to take control when that starts to happen.
Hair loss is a big deal for a lot of people. Weiss even knows people who found it more troubling than losing their breasts.
“It wasn’t part of your plan to explain to people, including strangers, about why you have no hair or why you don’t want to talk about that in a parking lot,” Weiss says.


If that’s true for you, a wig can be a good way to preserve your sense of self and protect your privacy.
If you don’t want a wig and feel OK about any hair loss showing, that’s fine, too. It’s a personal choice.
You can buy a wig off the shelf. But ask your doctor to prescribe a “cranial prosthesis” -- a wig -- and your health insurance provider should cover the cost. Call your insurer ahead of time to confirm how much they’ll cover.
There are pros and cons to different kinds of wigs, including:
Human hair. These may look more natural, but they can be costly and a bit trickier to manage. “Over time, they can look kind of dull if you wear them a lot,” Weiss says. “They don’t have the natural oils” of hair growing out of your scalp.
Synthetic. These tend to cost less than wigs made with human hair. And they’re usually easier to care for. “You can throw them around more and they don’t get funky on you,” Weiss says.
You don’t need to wear your wig as-is. A specialist can help you get a look you love.

Go to “a hair stylist or cancer boutique, where they can frame the layers to fit more naturally,” Lustberg says.
Ask your doctor about scalp cooling. “Cold caps” may lessen chemo-related hair loss for some people. Your cancer center might have a scalp-cooling unit. If you want to buy your own, ask your health care team exactly how to use it and what you can expect. And check with your health insurance provider to see if they’ll pay for it.

Other Head Coverings

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Without your hair or a wig, your head may feel chillier than usual. So you might want a cap or scarf for it.
Some companies make products for people going through cancer treatment. But you don’t have to buy special chemo headwear.
You’ll want a head covering that’s soft and secure. In the summer, pick a lightweight material that you find comfortable. You might like 100% cotton, rayon, silk, or bamboo. Fleece or chenille can keep you warm in winter.
Options include:
• “Skull cap” for under your wig
• Sleep cap
• Form-fitting cap or beanie
• Hats for different seasons
• Pre-tied or slip-on head scarf
You can wrap a scarf yourself. It just takes a little practice to learn how.
Look Good Feel Good is a program that offers group or online beauty tips for people getting cancer treatment. You can also find videos online showing you different looks with scarves.
Some people wear a baseball cap with a ponytail in the back. You can find headbands with synthetic hair designed for this look.
Your health insurance provider probably won’t pay for a scarf or hat. But there are local and national groups that’ll help you find free headwear.

07/05/2022

07/05/2022

07/04/2022

Health News
July 2022
Subscribe:
www.health-news-international.blogspot.com
www.mgireservationsandbookings.co.uk

mgimarketingandittraining@gmail.com

$1.50 N300
Call +2348133877820
Features
-

13 Ways to Lower Your Stroke Risk

Did you know that for every 7 grams of fiber you add to your daily diet, your stroke risk goes down by 7%? See what other steps you can take to help keep your blood vessels healthy.

The 'Good' Fat: Are You Getting Enough?

Omega-3 fatty acids may help lower your risk of heart disease, depression, and these other conditions. Here's how to get your fill.


Surprising Uses for Tea Bags
De-Puff Your Eyes
If a bad night’s sleep shows on your face in the form of puffy eyes, a couple of caffeinated tea bags may help. Soak them in warm water just as if you were going to make a cup of tea, then put them in the refrigerator for a few minutes to chill them. One bag over each eye for 5 minutes can ease puffiness and make the blood vessels near your eyes smaller.

Unclog Your Pores
A scrub made from green tea leaves can deep-clean oily skin and help get rid of blackheads. Tear open a tea bag and mix 1 teaspoon of leaves with a little water until you have a paste. Gently scrub the paste over the area for 2 to 3 minutes, then rinse with lukewarm water. Then dry your face and use moisturizer.

Eat Your Way to a Healthy Heart
By Keri Wiginton
The right foods can lower your cholesterol and blood pressure. They can also ease inflammation. All of that will help you manage or prevent cardiovascular problems as you get older.
But it can be hard to give up the not-so-healthy stuff you really enjoy.
Find an Expert
It might be easier to add nutrient-dense foods to the meals you already eat, says Jerlyn Jones, RDN, a spokesperson for the Academy of Nutrition and Dietetics.
“If you like to eat nachos, maybe add some tomato and lettuce,” Jones says. “That way, you have some vegetables on top of your cheese and chips.”
Check with a registered dietitian nutritionist (RDN) if you need help making meal plans. You can ask your doctor for a referral or visit eatright.org to find an RDN in your area.

“We’re trained to help make changes that work for you,” Jones says. “And if you’re having issues that make it harder to eat as you’re getting older, your RDN will make sure you can include heart-healthy foods you can enjoy.”

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What Is Heart-Healthy Food?
You’ll want to pick snacks and meals that are low in both added salt and unhealthy saturated fats. Instead, load up on foods high in fiber and packed with antioxidants and flavonoids. That’s the good stuff you find in minimally-processed plant-based foods.

Jerlyn Jones, RDN, spokesperson, Academy of Nutrition and Dietetics
“You can’t go wrong with eating more fruits and vegetables, especially with different colors,” Jones says.

If you’re 50 or older, try adding more beans and legumes to your meals. You can eat them alone or throw them in a chili. “Those are high in fiber, protein, and B-vitamins,” Jones says. “And they’re affordable and easy to prepare.”
There are lots of options, such as:
• Lentils
• Black-eyed peas
• Kidney, pinto, or black beans
• Chickpeas
If you opt for canned beans, Jones says to choose low or no salt options. But you can also rinse some of the extra salt off in a strainer.
Green, leafy vegetables are another great choice. Look for:
• Kale
• Swiss chard
• Collard and mustard greens
• Bok Choy
“Those are vegetables that are easy just to throw into soups or put on sandwiches or salads,” Jones says.
And don’t forget about nuts and seeds.
“Just a handful of any that you enjoy, like walnuts, peanuts, or pistachios, can satisfy your hunger and keep your heart healthy,” Jones says.
Add Some Omega-3s
If you’re like most adults, you don’t eat enough oily fish. That kind of fish is high in healthy omega-3 fatty acids. Studies show one or two seafood meals a week can lower your odds of heart failure, heart disease, stroke, or sudden cardiac death.
To up your omega-3 intake, add at least two 3.5-ounce servings of fish each week.
Mercury is always a concern when it comes to eating fish. Some low-mercury options packed with omega-3s include:
• Salmon
• Canned tuna
• Catfish
• Atlantic mackerel
• Po***ck
• Trout
Flax seeds and chia seeds are another good source.
“I like adding ground flax seeds to apple slices that are dipped in peanut butter,” Jones says. “Or you can put them in your cereal or yogurt.”
Modify Your Meals
Breakfast is probably the easiest place to start making healthier food choices. Jones tells her clients to start their day with a piece of fruit or unsweetened applesauce. If you eat oatmeal, get the no-sugar kind. Add some berries for sweetness and top with a little cinnamon and nuts.
When it comes to any of your meals, it’s a good idea to think about what you can add instead of what you’re taking away.
If spaghetti is your favorite dinner, Jones suggests tossing in some frozen carrots, peas, broccoli, or corn. Add some beans while you’re at it.
“You’re not taking away the food you like,” she says. “But you’re still boosting your nutrient intake.”
As you get older, your food might seem blander than it used to. That’s because age affects your sense of smell and taste. But don’t reach for the saltshaker. Lemon juice, apple cider vinegar, or herbs can liven up your meals.
“Fresh herbs can do wonders to boost flavor,” Jones says. “And there are so many spices out there to try.”

Here are some heart-healthy breakfast items to get you started:
• Oatmeal
• Eggs
• High-fiber cereal with at least 3-5 grams of fiber per serving
• Buckwheat or other whole grains
• Berries or other fruit
• Nuts or no-sugar nut butters

Which Foods Should You Avoid?
Almost all food gets processed in some way. But studies show your chances of cardiovascular disease go up if you eat a lot of ultra-processed food. These foods usually don’t have much nutritional value, but they come with lots of added ingredients, like sweeteners, oils, or sodium.
Limit foods like:
• Sweet and salty packaged snacks
• Soda and sugary drinks
• Frozen meals
• Foods with hydrogenated oils
• White bread
You’ll also want to go easy on processed meats. That’s things like hot dogs, sausages, salami, and bacon. Depending on your medical issues, Jones says, your doctor might want you to skip these meats completely.
“Those are foods that have a lot of saturated fats that can cause more complications for your heart,” Jones says.

What Can 5% Do for You?
You don’t have to slim down to your high school size to get real health benefits. Losing just a few pounds makes a big difference. Five percent of your body weight -- 10 pounds for a 200-pound person -- can improve all kinds of health problems, and make you feel better, too. Talk to your doctor about whether it might help you.
Ease Up on Joints
Just 10 extra pounds add 40 pounds of pressure on your knees and other lower body joints. That can wear them out quicker. Extra fat can also cause inflammation -- when chemicals in your body damage your own tissues over time, including your joints. Losing even a little weight can ease these effects. If you keep it off, you’re much less likely to get arthritis later in life.

Cut Your Chances of Cancer
One study showed that older women who lost at least 5% of their body weight lowered their chances of breast cancer by 12%. There’s no such clear proof that losing weight protects you from other types, but some changes that happen when you shed pounds hint that it might. For example, overweight people who slim down have lower levels of some hormones linked to cancer, like estrogens, insulin, and androgens.

The Blood Type Diet

The Promise
Could eating a diet based on your blood type -- O, A, B, or AB -- help you trim down and get healthier? That's the idea behind the Blood Type Diet, created by naturopath Peter J. D'Adamo.
D'Adamo claims that the foods you eat react chemically with your blood type. If you follow a diet designed for your blood type, your body will digest food more efficiently. You'll lose weight, have more energy, and help prevent disease.
What You Can Eat
That depends on your blood type. Here's what D'Adamo recommends for each type:
Type O blood: A high-protein diet heavy on lean meat, poultry, fish, and vegetables, and light on grains, beans, and dairy. D'Adamo also recommends various supplements to help with tummy troubles and other issues he says people with type O tend to have.
Type A blood: A meat-free diet based on fruits and vegetables, beans and legumes, and whole grains -- ideally, organic and fresh, because D'Adamo says people with type A blood have a sensitive immune system.
Type B blood: Avoid corn, wheat, buckwheat, lentils, tomatoes, peanuts, and sesame seeds. Chicken is also problematic, D'Adamo says. He encourages eating green vegetables, eggs, certain meats, and low-fat dairy.
Type AB blood: Foods to focus on include tofu, seafood, dairy, and green vegetables. He says people with type AB blood tend to have low stomach acid. Avoid caffeine, alcohol, and smoked or cured meats.
Level of Effort: High
If you don't already know your blood type, you'll need to find that out. The results will determine exactly what you need to do.
Limitations: Depending on your blood type, you may need to severely restrict the foods you eat.
Cooking and shopping: Your blood type will determine your shopping list and your choices when eating out.
Packaged foods or meals? None required.
In-person meetings? No.
Exercise: The Blood Type Diet recommends exercises based on your blood type. For instance, it suggests yoga or tai chi for type As, and vigorous aerobic exercises like jogging or biking for up to an hour a day for type Os.
Does It Allow for Dietary Restrictions or Preferences?
Because the diet dictates that you eat very specific types of food based on your blood type, it doesn't allow much for personal tastes.
For example, if you're a big fan of meat and potatoes, you won't be very happy on the type A diet, which is mostly vegetarian.
There are even recommendations about the types of spices and condiments you can use.
If you're looking for a diet that's gluten-free, you should know that this diet doesn't ban gluten. You may be able to make choices that are gluten-free, if you read food labels carefully.
What Else You Should Know
Cost: D'Adamo recommends a lot of specialty and organic foods (such as soy milk and carob chip cookies), which can be pricey. Vitamin and herbal supplements are also part of the diet.
Support: You do this diet on your own.
What Dr. Melinda Ratini Says:
Does It Work?
One study found that adults eating the type A diet showed improved health markers, but this occurred in everyone, not just those with type A blood type. In 2013, a major review concluded that no evidence exists to support benefits of blood type diets.
It's likely that you would lose weight, though, because the diet can be very restrictive.
Is It Good for Certain Conditions?
The Blood Type Diet makes recommendations based solely on your blood type. So, if you have a chronic condition (say, diabetes), you may be told to eat high protein, while another person with diabetes may have to avoid dairy or chicken. This may conflict with your diabetes treatment plan.
The American Diabetes Association recommends a more practical approach to your day-to-day eating. It also cautions against focusing on specific foods. In most cases it doesn't recommend cutting out any major food groups.
The Blood Type Diet also fails to address other conditions such as heart disease, high blood pressure, or cholesterol. Any needed weight loss is sure to have a positive impact on these conditions. But no matter your blood type, you should follow the same guidelines issued by The American Heart Association (AHA) for a low-fat and low-salt diet.
Also, everyone should aim for 150 minutes of aerobic exercise per week and at least 2 days of strength training per week.
The Final Word
On The Blood Type Diet, you’ll avoid processed food and simple carbs. That may be enough to help you lose some weight. But any weight loss on this diet has not been linked to your blood type.
There’s also no research proving that this diet can aid in digestion or give you more energy.
Although you'll buy and prepare your own foods on this plan, your choices are limited depending on your blood type. So be prepared to spend some time in the kitchen.
The diet may quickly become expensive, too, since the author recommends you buy organics as well as his own line of supplements.
If the Blood Type Diet intrigues you, consider this: The science is stacked behind traditional recommendations for healthy eating for weight loss -- not restrictions based on the type of your blood.

-All Natural Cures –Weight Loss & Flat Tummy & Many More!

ZOBO All Natural Fruit Drink
-Weight Loss & Flat Tummy
-Weight Loss, Flat Tummy & Peptic Ulcer Cure
- Peptic Ulcer All Natural Cure

- Ingredients
- 2 Derica Cups of Zobo Leaves ( Hibiscus & Sorrel)
- The delicious drink is not only refreshing but without any additional ingredients, those hibiscus flowers used in making zobo are highly nutritious and as such there are many health benefits.
- Zobo drinks may be good for shrinking fibroid. Fibroids of the uterus, a condition called uterine
-
- 2 Tbs of Cloves ( Konafuru)
- 2 Stumps of Fresh Ginger
- 1 Big Ripe Pineapple
- Slices of Citrus Fruits of your choice:
- Ripe Oranges, Lemon, Lime to garnish
- ¼ cup of sugar

Weight Loss & Flat Tummy
Zobo drink not dangerous, can be consumed by pregnant women, nursing mothers –Experts
Asides fertility, some other health benefits of zobo drink includes helping with weight loss, helps with maintaining healthy eyes, fights high blood pressure, combating anemia, supporting the digestive system, helping cure hypertension syndrome, preventing early aging, helping the liver function properly, and reportedly treat
-Helps achieve a Flat tummy –excess water and bloating automatically burn the belly fat. Contains Iron and Carotene which speeds up the burning of the fat cells and prevents accumulation near the stomach.
-Guarantees loss of appetite thereby losing unwanted calories.

HDL- High Density Lipoprotein
-Lipo protein are little parcels of Lipid (Fats) and protein which transport fats around the body in the blood.
-HDL Cholesterol
- Contains a lot of protein and relatively high fat ( High Density)
-Foods To boost HDL
-Olive Oil
-Whole grains
-Beans & Legumes, High Fiber Fruit, Apples & Cucumber
-Fatty Fresh Water Fish- Croaker, Salmon and others
Several times a week eating it may help increase HDL Cholesterol and provide other benefits to Heart Health.
- Avocado Oil & Fruit
- Soy
- Oatmeal, yam, broccoli, Spinach, Bell peppers.
-Apples & Berries –Anti-Oxidants rich foods:
-Nuts and Dark Chocolate, Beets, Purple Cabbage, Red Grapes, Spinach.
Health Fats
-Olive Oil, Coconut Oil and Fatty Fish
-Avoiding Harmful Trans-fat
-Getting regular exercise

Types of Cholesterol –HDL /LDL


Bitter Leaf- Health Benefits
-Weight Loss
The components in bitter leaf juice make it great therapy for burning off that extra fat.

-Reduces Cancer Risk- Prostate
-Lowers High Blood pressure
-Aids in the treatment of Abdominal Issues
-Enhances fertility
Nutrients:
-Fiber, proteins and minerals such as manganese, zinc, iron, calcium, potassium phosphorus, selenium.
-Helps to speed up metabolism which aids digestion and reduces ‘bloating’.
-Regular intake helps to regulate the blood cholesterol level- HDL risk factor for Heart attack and stroke.
Lowers blood pressure it contains potassium as an electrolyte that plays roles in balancing salt and water in the blood.
-Exhibits anti-bacterial and anti-fungal properties.
-Cures Insomnia, tones up the liver and the kidney and detoxifies the whole body.
-Also used in the treatment of skin infections.
-Controls the sugar level.
-Bitter leaf can reduce bad cholesterol LDL levels by 50% and help boost ‘good’ HDL cholesterol simultaneously.

What You Need to Know About Omega-3s
Why They're a Good Fat
Not all fats are unhealthy. Omega-3 fatty acids are one of the "good" types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Your body can't make them. You have to eat them or take supplements.

Omega-3s
Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, seem to have the strongest health benefits. Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body can change a small amount of ALA into EPA and DHA, but not very well.

How Omega-3s Fight Disease
Omega-3 fatty acids help your heart in several ways. They curb inflammation in the blood vessels (and the rest of your body). At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.

If You Have Heart Disease
The American Heart Association recommends 1 gram a day of EPA plus DHA for people with heart disease. Eating oily fish is best, but your doctor might recommend a fish oil capsule. If you've had a heart attack, a prescription dose of omega-3s may help protect your heart. Some studies show fewer heart attacks and fewer heart disease deaths among heart attack survivors who boosted their levels of omega-3s.

Helping Your Heart's Rhythm
Omega-3s seem to have a stabilizing effect on the heart. They can lower heart rate and help prevent arrhythmias (abnormal heart rhythms). Several common sources of omega-3s are fish, walnuts, broccoli, and edamame (green soybeans that are often steamed and served in the pod).

Cutting Triglycerides
Omega-3s DHA and EPA can lower your triglycerides, a blood fat that’s linked to heart disease. Talk with your doctor before taking omega-3 supplements, because some types can make your "bad" cholesterol worse. You can also bring down triglyceride levels by exercising, drinking less alcohol, and cutting back on sweets and processed carbs like white bread and white rice.

Lowering High Blood Pressure
Omega-3s can help lower blood pressure a bit. One plan is to replace red meat with fish during some meals. Avoid salty fish, such as smoked salmon. If you have high blood pressure, limiting salt is probably one of the things your doctor has recommended.

Do They Help Prevent Stroke?
Omega-3 foods and supplements curb plaque buildup inside blood vessels, helping with blood flow. So they may help prevent stroke caused by clots or a blocked artery. But at high doses, omega-3 supplements might make bleeding-related stroke more likely, so check with your doctor.

Useful for Rheumatoid Arthritis
Studies suggest omega-3s can curb joint pain and stiffness in people with rheumatoid arthritis. A diet high in omega-3s may also boost the effectiveness of anti-inflammatory drugs.

Depression and Brain Benefits?
Depression is rarer in countries where people eat a lot of omega-3s. But omega-3s aren't a treatment for depression. If you're depressed, talk with your doctor about what might help you feel better.

May Help With ADHD
Some studies suggest omega-3 supplements may ease the symptoms of ADHD. Omega-3 fatty acids are important in brain development and function. They may provide some added benefits to traditional treatment, but they don't replace other treatment.

Research on Dementia
There's some evidence that omega-3s may help protect against dementia and age-related mental decline. In one study, older people with a diet high in omega-3 fatty acids were less likely to get Alzheimer's disease. More research is needed to confirm the link.

Omega-3 and Children
Be wary of promises that omega-3s have "brain-boosting" powers for children. The Federal Trade Commission asked supplement companies to stop that claim unless they can prove it scientifically. The American Academy of Pediatrics does recommend that kids eat fish, but it cautions against types that are high in mercury, such as shark, swordfish, king mackerel, and tilefish.

Catch of the Day
The best source of omega-3 fatty acids DHA and EPA is fish. Some varieties deliver a higher dose than others. Top choices are salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna. The American Heart Association recommends at least two servings a week of fish. A serving is 3.5 ounces of cooked fish or 3/4 cup of flaked fish.

Try Tuna
Tuna can be a good source of omega-3s. Albacore tuna (often labeled "white") has more omega-3s than canned light tuna, but it also has a higher concentration of mercury contamination. The amount of omega-3s in a fresh tuna steak varies, depending on the species.

Avoid Contaminated Fish
The FDA encourages people to eat fish, and for most people, mercury in fish is not a health concern. But the FDA has this advice for young children and for women who plan on becoming pregnant, are pregnant, or are nursing:
• Eat 8-12 ounces of fish per week (which is equal to 2 or 3 servings a week). Provide kids age-appropriate portion sizes. Limit albacore tuna to 6 ounces per week.
• Choose fish lower in mercury, such as salmon, shrimp, po***ck, tuna (light canned), tilapia, catfish, and cod.
• Avoid shark, swordfish, king mackerel, and tilefish.
• When eating fish caught locally, check fish advisories or limit fish to 6 ounces for women and 1-3 ounces for children and do not eat fish for the rest of the week.

Omega-3 Supplements
If you don’t like fish, you can get omega-3s from supplements. One gram per day is recommended for people with heart disease, but ask your doctor before starting. High doses can interfere with some medicines or increase risk of bleeding. You may notice a fishy taste and fish burps with some supplements. Read the label to find the amounts of EPA, DHA, or ALA you want.

Vegetarian Sources of Omega-3s
If you don't eat fish or fish oil, you can get a dose of DHA from algae supplements. Algae that is commercially grown is generally considered safe, though blue-green algae in the wild can contain toxins. Vegetarians also can get the ALA version of omega-3 from foods such as canola oil, flaxseed, walnuts, broccoli, and spinach -- or products fortified with omega-3s.

Avoid the Omega-3 Hype
Many food products now boast that they have added omega-3s to support various aspects of your health. But be aware that the amount of omega-3s they contain may be minimal. They may contain the ALA form of omega-3s, which hasn't yet shown the same health benefits as EPA and DHA. For a measured dose of omega-3s, taking fish oil supplements may be more reliable.
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