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Lose Weight With Yoga

CHAPTER 1 –

INTRODUCING YOGA

Out of the many things that India is known for in her contribution to the world, ‘Yoga’ is perhaps one of the most important and popular exports. From the ancient times, the ascetics, the ‘rishis’ and the ‘munis’ of India have been practicing this form of art and science and deriving the benefits of enlightenment that accompany yoga.

What is Yoga and why is it important in today’s world?

The importance of yoga in today’s world has a lot of definitions floating around; however, if we go back to the roots of the word, we find that the term ‘Yoga’ has its origins in Sanskrit. It means to unite

- Yoga helps the body to unite with the other vital metaphysical aspects of the mind and spirit. It is also often defined as a lifestyle which aims to have a healthy mind within a healthy body.

Most simply defined, yoga is a set of poses or ‘asanas’ , coupled with breathing techniques, which help impart strength and flexibility to the body while helping to balance the mind and its’ thinking. Unlike other physical forms of exercises, like the aerobics, by practicing yoga, one can not only achieve physical health, but also mental and spiritual well-being.

The aim of yoga is to promote overall well-being of the body. And though, it is found beneficial for a variety of conditions, it is not considered a therapy for specific illness. Unlike other forms of exercises, yoga has a more holistic approach to teach the people the right way to lead their lives disease free and stress free.

In today’s world, all of us suffer from stress and a perpetual anxiety to perform well, leading to a plethora of diseases that we expose ourselves to. Yoga aims to calm and compose our minds and help us focus clearly on what really matters - good health and the happiness that accompanies it!

BENEFITS OF YOGA

Mental health

· Let us first begin with the benefits of Yoga on mental health. After all, good mental health is of paramount importance for being healthy physically as well. As advised above, breathing technique forms an integral part of Yoga. Do I hear you asking ‘how? ’It really is very basic - by breathing deep and right, something that you would be doing when you practice Yoga, you are inhaling more oxygen and allowing the cells of your body to have access to that oxygen for a longer period of time.

· A common practice in yoga is to breathe only from one nostril at a time, while holding the other one closed with the tip of your finger. Medical research has shown that this boosts increased activity of the opposite side of the brain, leading to better cognitive performance and tasks associated with the other side of the brain. Regular yoga practice helps children with attention deficit disorder and people suffering from anxiety, depression and mood swings. It also helps keep the mind calm and reduce stress and thereby increase the general well-being of the person.

Strength

· Ever wondered, why so many of us, after a hard day’s work, come and plonk ourselves, on our home sofas, with very little energy to even fetch a glass of water for ourselves. This is caused by lack of inner strength. Certain asanas of the yoga help generate inner strength. Inner strength is essential in doing day to day activities and in preventing you from injuries. This is especially useful, as we grow old and need more energy and strength to do the same activity.

Flexibility

· The popular notion that you need to be flexible in order to do yoga is incorrect; it is really the other way round - you should do yoga so that you can be more flexible. If you have a flexible body, you find it easy to do tasks. A lot of poses in Yoga concentrate on stretching and improving your flexibility.

· With yoga, not only the muscles of the body, but also the softer tissues of your body are worked out, resulting in less build-up of the lactic acid, which is responsible for stiffness in various parts of the body. Yoga increases a range of motions of the less used inner muscles and helps in lubrication of joints. The result is a more flexible body, able to perform tasks easily!

Cardiovascular

· Yoga has a lot of positive effects on the cardiovascular system of our body. A healthy cardiovascular system is responsible for preventing heart attacks, strokes and hypertension. Heart disease is a problem which has roots in an improper lifestyle, faulty diet and negative thinking.

Our thoughts, emotions and feelings affect our body and negative emotions/thoughts send a series of complex and unhealthy chemical processes throughout the body, giving alarms that something is amiss. Yoga tends to control these by bringing in fresh life-giving oxygen. The anti-oxidant properties of Yoga help in preventing the negative emotions and promote a general well-being in the body.

Joint pain and arthritis.

· The general tendency of people suffering from joint pain, inflammation and stiffness is to avoid exercise. Yoga helps prevent advancement of this malady by toning the muscles and loosening the joints. When a person suffering from joint pain practices yoga, the gentle stretching and strengthening movements of the various Yogic poses, improves the blood flow to the muscles and tissues supporting the joints, thereby making it more comfortable to move.

Respiratory problems

· Practice of certain asanas of Yoga has helped check chronic cases of Asthma and other respiratory problems. When the nasal passages get inflamed, they start producing mucous in excess making it difficult to breathe and often have common symptoms like coughing, wheezing etc. Respiratory problems could also be caused by multiple factors like allergy, exercise, weather change etc. By practicing yoga, the lungs capacities increase and so does stamina and stress on air passages is reduced.

Back pain· Yoga has helped innumerable cases of back ache. Back ache is caused due to stress and tension in the muscles supporting the spinal cord. Back ache may be caused due to improper postures mild injuries, which have been left untreated etc. Yoga has seemed to help cases of back pain by enhancing flexibility and strengthening the muscle groups supporting the spine, helping the body to maintain an upright posture. It eases the back pain by increase in blood circulation and getting healing nutrients to the injured muscles. Apart from healing injured muscles, it also prevents further injuries by strengthening the muscles.

Memory Improvement

“Memory is the measure of ability to reproduce the knowledge that is known”, says Yogacharya Vishwas. “Memory is holding on to that which has been known.”- The Hindu Texts.

· Yoga helps in retaining information better and for a longer period of time due to its focus on concentration and meditation. By breathing right, concentrating and meditating, more blood flows to the brain , making it supple and ready to accept more information and reproduce that information when required.

Obesity

· Obesity is when a person weighs more than his normal/ stipulated weight. This may be caused due to faulty eating habits, stress related eating, imbalances in the digestive and endocrine system or even something as basic as less physical exercise. Yoga helps obesity by inhaling more oxygen, which helps in breaking down fat cells and increasing your metabolism. Also, it helps remove sluggishness from the digestive and endocrine systems, making them work better.

Anti-Ageing

· Regular practice of yoga has anti ageing effects. Yoga revitalizes the mind and makes the approach towards life positive and stress free. Apart from this, a person practicing yoga regularly is more flexible, fit and mentally agile. Overall happiness and positive attitude towards life reflects on the face , leaving it glowing and reverses the ageing effect internally.

The importance of yoga in today’s world has a whole lot of other everyday benefits such as sound and deep sleep, high energy levels etc. However, the key to deriving these benefits is to be consistent with Yogic practices and do it under the supervision of a well-trained yoga teacher.

CHAPTER 2- WEIGHT LOSS WITH YOGA

In today’s society, obesity is a cause for concern with even children that are overweight. Apart from eating healthy, it is worth looking at the importance of yoga and weight loss. Weight gain is not only about the number of calories taken in. There are other underlying causes in the body that will result to weight gain if they become unbalanced.

The use of yoga posture can be very helpful in redressing this balance hence helping the body to burn fat more effectively resulting in healthy weight loss.

Some vital functions of the body that can be improved by yoga and help promote weight loss:

The liver

The liver is the body’s own detoxifying machine. A healthy liver works effectively to cleanse the blood of bad fat and helps the blood make use the good fat. Certain yoga postures help increase the functions of the liver. A healthy liver will remove bad fat effectively. Yoga postures like cobra pose and bow pose can be used.

The thyroid gland

Yoga and weight loss program can also involve poses that stimulate the thyroid gland. The hormone that governs the body’s metabolism is in the thyroid. How high or low a body’s metabolism is depends on how active the thyroid is. Most weight gain issues are due to hypothyroidism meaning low thyroid activity. Activating the thyroid function by using postures like fish pose and shoulder stand will help greatly towards weight loss.

The nervous system

It is not necessary to attend a hot yoga class to generate body heat. Internal heat is created in the body using nerve tension heat and length. This internal heat can burn deep and low seated fat. This can be achieved using the lunge and the seated forward bend.

Heart rate

It is very common to see people jogging to get their heart rate up in the quest to lose weight. This has been proven to stress the nervous system. Since a perfectly working nervous system is needed to aid in the yoga and weight loss program, any activity that adds stress to the nervous system should be avoided. It is better in the case of loss weight to use activities that raises the heart rate for a short period and then back down. This can be easily done using yoga.

Body movements

Yoga exercises that work to lengthen and shorten the muscles will aid in weight loss. Muscles use fat as fuel and will continue to do so even while in rest position. Strength exercises such as arm balancing will work well as they work all body muscles at once. Recommended yoga postures include crane and scale pose.

In Ayurveda, it is said that the issue is not to lose weight but to avoid weight gain. As we will discover in this guide, Yoga and weight loss programs will lead to a healthy, slimmer and younger looking you!

CHAPTER 3 – THE GENESIS OF YOGA

Whether you are a yoga fan or are just now discovering the art, knowledge of the history of yoga can help you appreciate its origin, understand it as a life transforming facet and effectively incorporate it into your life to shed those extra pounds and experience what yoga has to offer.

So we must start at the beginning. Yoga is believed to be as old as civilization. Scholars have traced the origin of yoga to Stone Age Shamanism. Like yoga, Shamanism’s major aim was to improve the condition of human life, heal community members and act as a spiritual mediator.

The earliest archaeological evidence depicting the history of Yoga dates back to 3000 B.C. It is found in stone seals featuring yoga poses. More effectively, yoga history is divided into four periods which clearly detail its evolution into the modern yoga. These include:

Vedic

This period is represented by the Vedas; the sacred scripture of Hinduism. The Vedas have evidence of the oldest Yogic teachings called Vedic Yoga or Archaic Yoga.

Vedic Yoga involved rituals and ceremonies designed to connect people to the spirit world and surpass the mind’s limitations. Vedic yogis; also called rishis were consulted for spiritual illumination.

Pre-Classical

This era began with the 200 Upanishad scriptures that related ultimate reality to the transcendental self.

However, the Bhagavad-Gita, which was created in 500 B.C., is a more vivid representation of the history of yoga and is devoted entirely to Yoga. The Gita brought together three facets: Bhakti (loving devotion), Jnana (contemplation or knowledge) and Karma (selfless actions). By so doing, it united Bhakti,Jnana and Karma yoga.

It was also during the pre-classical period that yoga found its way into Buddhism, with Lord Buddha being the first Buddhist to study yoga. Buddhist scriptures taught physical postures and meditation.

Classical

Classical yoga is marked by the creation of Yoga Sutras by Patanjali. The 195 maxims expound on Raja Yoga using Patanjali’s Eightfold path of yoga or the Eight Limbs of Classical Yoga which are:Yama (ethical values)Niyama (observing purity, tolerance and study)Asanas (physical exercise)Pranayama (controlled breathing)Pratyahara (withdrawing to prepare for meditation)Dharana (concentration) Dhyana (meditation)Samadhi (ecstasy)

Post Classical

This is the most modern era marked by an abundance of yoga literature and widened yoga practice. Postclassical yoga differs from previous yoga practices in that it teaches one to accept reality and live in the moment rather, than get liberated from reality.

Yoga found its way into the West in the early 19th century. It was first studied as Eastern Philosophy before becoming popular among vegetarians and health conscious people in the 1930s. By 1960s several Indian yogis had popularized yoga such as Maharishi Mahesh who taught Transcendental Meditation and Siv Ananda who popularized the now widely used principles of yoga, which include:

Sav asana (proper relaxation)Asanas (physical exercise)Pranayama (proper breathing)Dhyana (meditation and positive thinking)Proper diet Today, yoga has crossed geographical and spiritual boundaries and is practiced globally as a means for health and wellness

CHAPTER 4: DIFFERENT YOGA SCHOOLS

Nowadays, yoga has become a well-known term, and people have gotten awareness about it. Contrarily, in old times, not so many people were familiar with it and only a few had a vivid idea about its beneficial aspects.

The history of yoga emerging in the western world goes back to 1890s when Swami Vivekananda travelled the Americas and Europe for the first time. In 1900s, Indians started practicing yoga and a health yoga movement was started by Dean Ornish in 1980s. Presently, yoga has stepped into gyms, and every gymnasium seems to have a yoga teacher who makes the members practice various techniques of yoga and teaches them how they can make their yoga super beneficial for them.

Not only, gyms, but many health spas and cruises as well, have facilities to teach people the ways of practicing yoga and making it useful for them. A whole lot of yoga schools are also working nowadays. They have their own way to deal with students and different yoga schools, and their teachings vary from one another in many aspects.

If you want to make your health better, it is never too late. You can start right now and join a yoga school in your locality. Different yoga schools and their teachings are helpful in maintaining ideal health and the techniques you learn there are worth practicing. If you join an ordinary gym, it is also not a bad idea. However, don’t you feel it is a bit of a conventional method? Come on, the world has progressed and people prefer going for fast methods. Work smartly and join a yoga school. In an ordinary gym, it becomes a bit boring for you to practice those repetitive exercises every day. Conversely, in the case of yoga, there are thousands of techniques and exercises that can try out, and you never get fed up with practicing similar one daily. A yoga teacher is always there for you to help out. If you have any difficulty in trying a technique, you can consult your teacher. He can demonstrate you and make you learn that quickly.

Apart from these, yoga schools are laced with all the essential facilities required for practicing different yoga techniques. Your demonstrator not only makes you learn several ways of yoga exercises but also advises you which yoga technique you need to practice making your health better. These demonstrators are highly skilled and experienced in their field. They possess understanding about their students and their requirements. So, different yoga schools and their teachings are best for maintaining your health in no time .

Talking about the benefits of yoga, in the next chapter we find a plethora of them. Yoga helps you in deep breathing. This way, you can improve oxygen absorption and conversions, blood circulation, relax your muscles and make your brain activity better. Hot yoga and Bikram yoga are known to have these tremendous effects on your body. These are most popular yoga techniques and give exceptional results. So, check your nearby different yoga schools and their teachings. Select one which suits you and enjoy some marvelous yoga techniques now.

CHAPTER 5: MAJOR HEALTH BENEFITS OF YOGA

As we have learned, Yoga is not a new trend among human beings. It has been around in some form or another for 10,000 years and it is practiced by many people from all parts of the world. Yoga has gained popularity among many people due to its health benefits to people of all ages, children and adults alike. Doctors, therapists and ordinary people who have had an experience of yoga have witnessed that yoga is good for physical, emotional and psychological health.

Generally, yoga uses both physical and meditative practices to bring about inner harmony within you. According to yoga experts, yoga physical and emotional practices work at the deepest levels in people’s body and can heal many different ailments.

There are numerous health benefits associated with yoga. Other than being used to achieve the peace of mind and body it is currently used as a complementary medicine in the treatment of anxiety and stress. For instance, yoga physical postures increase body flexibility and helps in strengthening body joints.

Yoga also helps in pain management that could be as a result of being stationary for a long time. This could be after spending a long time driving or seated in an office.

Yoga can be used to make muscles flexible and bring about relaxation.

Yoga is also the best natural weight loss. Its physical postures increase body metabolism and enables you to lose weight naturally and with no side effects. Yoga improves breathing by taking deep breaths and long pauses that help in clearing the nasal passage and heal other respiratory diseases such as sinus and asthma problems.

Yoga also helps in strengthening the nervous system.

Another important health benefit associated with yoga includes lubrication of body joints. Yoga exercises work on both external and internal body organs and this enables them to remain healthy and function efficiently

More so, yoga treats chronic diseases by improving body mechanism thereby helping it to get rid of major chronic diseases.

Other than using chemical detoxification that could have immediate or future side effects to your health, yoga serves as natural detoxification agent. It helps an individual to get rid of toxic substances from the body naturally with no side effects.

Another important health benefit is its anti- aging effect.

Yoga helps you to look and feel younger and this helps in delaying the appearance of wrinkles on the face. It is also important to note that yoga helps in improving the memory especially in those who forget very fast. This is because yoga improves blood circulation to the brain and other parts of the body.

Lastly, yoga provides a lasting solution to mental and emotional disorders. It helps in getting rid of stress and this helps in calming the mind. Consequently, you are able to live a healthy life with self awareness and confidence. Generally, the health benefits associated with yoga are numerous and it’s the best way to live a healthy life through the natural way .

CHAPTER 6: GUIDELINES WHEN BEGINNING YOGA FOR WEIGHT LOSS

According to the yogic, man’s problem is not being awakened enough to know the inner self. In yoga, breathing is considered the source of life and breathing exercises and postures are used to connect with the spirit. For a beginner wishing to take on yoga, some guidelines when beginning yoga are in order to help appreciate the experience more. The main issues are where, when, what and how to practice yoga

Where is the best place to practice?

Yoga can be practiced at home on in a yoga class.

It can be practiced indoors as well as outdoor. For indoor sessions, select a particular area and turn off any noise source. If warmth is needed, a yoga mat or any exercise mat can be used. When practicing outside, shaded areas are better.

When is it recommended to practice?

The first thing is to choose a time when there will be no disturbance or distraction. Also there is no need to rush so choose the right time. The experience will be better and effective if the stomach is empty so wait atleast two hours after meals. The postures also called asana will be best taken when the body is relatively flexible. Choose the right time of the day during which your body is most flexible. Most guidelines when beginning yoga will suggest sessions of at least ten minutes of posture. If meditation is to be added, this could be increased to about twenty minutes or more.

How is the practice done?

Yoga is practiced on bare feet. Bare feet not only help in taking the right posture but also help prevent slipping. Wear clothing that is loose and comfortable enough to allow the different postures to be taken.

What postures (asana) to take?

Yoga is not about force and any exercise that creates tension in the body should be abandoned. Even before you beginning taking postures, it is important to understand your own body and how it can go. Yoga is not done for competition and patience and effort will pay off.

Other guidelines when beginning yoga

1. Always begin each session with a warm-up. Use exercises the stretch the spine and legs.

2. Understand inhalation and exhalation procedures. Inhalations are associated with expanding movements and exhalation with contracting movements.

3. Sequencing is the change from one pose to another. This helps to balance the workout session.

4. Understand the different uses of the various poses.

5. Always breathe through the nose.

6. Start with simple postures and move up as you get more comfortable.

7. Always avoid injury by not forcing the body into a particular posture.

8. Always end the session by relaxing the body.

Like in all exercises, starting simple and getting complex later will yield more benefit. With yoga, constant practice session is the key to getting better. Postures are repeated three times but instead of trying to do a posture thrice, try to get it right even once. Hopefully these guidelines when beginning yoga classes will prove useful to those considering yoga.

CHAPTER 7: AVOIDING COMMON BEGINNER MISTAKES

Uncertainties are normal whenever you start on something new and these uncertainties could lead to negative first impressions, thus resulting to backing out and not wanting to try the same activity again. The same goes with yoga.

Yoga exercises can provide you with lots of benefits, both physical and spiritual and missing out on its important elements can result to negative results.

Avoiding yoga beginner’s mistakes is of utmost importance and 3 of these common mistakes include the following:

Not knowing what you want from the practice

You may not be aware of the fact that there are various styles and forms of yoga and these have their own different attractions.

Before enrolling in a yoga class, it is necessary to determine first what attracted you to yoga and from there; you can start investigating the different styles that will cater to your attraction.

You can set goals and these goals can be mental, physical or spiritual. Once you have set your goal, you can now discuss this with your yoga instructor before you begin with the classes.

Your instructor will be able to discuss with you your goals and give you advice on how you can easily achieve it. However, make sure that you have a set timeframe for these goals to make it more measurable.

Jumping in Feet First

Once they have decided to attend a yoga class, some people tend to head on and jump to a 12 month class.

Take note that these classes normally require an upfront payment and it progresses from one level and so on as the week progresses. Although learning yoga is fantastic, you should not opt for a 12 month class, as you are not yet sure if the class you opted for is ideal for you. The best thing that you can do is to join beginner yoga classes first. Once you have attended these classes, you can easily determine the type of yoga that you want for yourself and your goal.

As these classes were designed to give students a broader understanding on the different types of yoga, the levels of students also vary and the instructors are normally strict. However, this is beneficial for you because as mentioned, it can help you determine the type of yoga that will be most suitable for you without involving any huge financial outlay. You will not be required to attend every class as well, so you will not fall behind when you miss a class, unlike in longer courses of yoga.

Choosing the Wrong

Instructor

Yoga instructors should have been an apprentice of a skilled guru for several years before being able to teach simple yoga techniques. However, there are yoga instructors who just went through a 3-day course and this will definitely make a huge difference. Proper yoga techniques can be achieved depending on the level of abilities and skills of the instructor that is why it is necessary to find the right instructor for your yoga class. Although unqualified yoga instructors are not necessarily terrible, qualified instructors are still your best option.

Avoiding yoga beginner’s mistakes can help you succeed in learning yoga techniques and in achieving your goals. If you can avoid the common mistakes mentioned above, it would be a lot easier for you to learn this practice and be able to reap its benefits without wasting your time and effort.

CHAPTER 8: ASANAS: YOGA POSTURES

Yoga is carried out by making postures known as asanas. These postures ensure that the person doing yoga is relaxed for a specific duration. In the modern age, there are many postures that are made to exercise both the body and mind.

Asanas: Yoga Postures—the Fundamental Yoga Poses Types - basically, there are four types of yoga postures with many sub-postures. These four postures are standing yoga poses, sitting yoga poses, yoga poses while lying down on back and yoga poses while lying down on the stomach.

Standing Yoga Poses

These are yoga poses that are done when one is standing. Under this category of yoga postures, there are various different postures that can be made such as: standing sideways while bending one arm; bending sideways while using both arms; standing on a spinal twist; bending forward while standing; bending backwards while standing; making a triangle pose; making a warrior pose; bending forward with the feet apart; making a tree pose; making a chair pose; bending forward while standing on one leg.

Sitting Yoga Poses

These are yoga poses that are done when one is sitting.

Under this category of yoga postures, there are various different postures that can be made such as: making and inclined plane posture; sitting with a half spinal twist posture; sitting with a butterfly posture; making a cat stretch; making a child posture; making a mill churning posture; making a bow pose; making a cobra pose.

Yoga poses while lying on the back

These are yoga poses that are done when one is lying on the back. Under this category of yoga postures, there are various different postures that can be made such as: superman pose; fish pose; locust pose; bridge pose; boat pose.

Yoga poses while lying on the stomach

These are yoga poses that are done when one is lying on the stomach. Under this category of yoga postures, there are various different postures that can be made such as: shoulder stand; wind-relieving pose; plow pose; lying-down body twist; corpse pose; lying down on sides.

Asanas: Yoga Postures—the Fundamental Yoga Poses Practices

Whenever carrying out asanas, there are practices that are observed. For instance, one should perform the positions on an empty stomach. This is in order to avoid constipation. When making the postures, force, or else pressure, must not be applied. The body should be stable and trembling completely avoided. The head in particular, as well as other body parts, such as the heels, must be lowered slowly to avoid any physical injury. Whenever the postures are being made, breathing should be well controlled.

Advantages of Yoga

There are many advantages that come along with taking up yoga. These include: Improving flexibility; improving balance; improving strength; reducing anxiety and stress; reducing lower back pain symptoms; reducing hypertension; shortening labor; improving fitness/physical health; reducing sleep disorders; decreasing fatigue while increasing energy.

With such benefits to the health, mentality, and fitness, yoga is surely a practice that all should undertake, whether young or elderly.

CHAPTER 9 – NUTRITION IDEAS TO DROP FAT WITH YOGA

I deally, it is always a good idea that you conduct yoga practice without eating anything too close prior to beginning. But as it is not possible all the time because of personal and professional commitments, you need to be very careful of what you are eating.

Timing

Timing is quite pivotal. If you are interested in a light meal before going for yoga practice, it is advisable that you take it one to two hours beforehand. When you follow this strategy, it will give your digestive system quite a bit of time to settle down. This will ensure that you are going to feel at ease during class.

For people interested in heavier meal, the time frame should be in the vicinity of four to five hours.

Fruits and vegetables

Your first preference should be fruits and vegetables. One of the most important things about fruits and vegetables is that you are not going to have any digestive issues and in a matter of hour, you will get a feeling of empty stomach. In addition, inclusion of fruits and vegetables in your diet is advantageous for your overall health.

Heavy foods

Make sure that you stay away from heavy foods. Before yoga class, you should not eat meats, pasta and processed grains. After eating these foods, you are going to feel lethargic, which is not ideal when you are all set to give your all in your yoga workout.

Spicy foods

Similar to heavy foods, you should also stay away from spicy foods. Because of the fact that spicy foods can easily lead to heartburn, you should not take these foods before starting the yoga practice.

Talking about yoga, not only it has an impact on the outside portion of your body but also inside portion and therefore you can pretty much imagine how it is going to be when you fill your stomach with spicy foods.

Yoghurt

Before going for yoga practice, it is always a good thing to try yogurt. Taking yoghurt half an hour before the yoga class is not only going to be good for your digestion but also the strengthening of your heart.

Final diet tips

No two individuals are same and therefore you will find that there is going to be variation in terms of diet as well. It’s not easy figuring out an ideal time for eating before yoga. But as the time passes by and you get to know about your body, more notably, your digestive system, you will be able to plan out things in a much better manner.

Individuals with low blood sugar need to eat something fifty minutes before yoga practice. When it comes to yoga practice, use of nuts is recommended. Almonds, pecans and walnuts contain essential iron and vitamins, good for your health. For healthy intestinal tract, pecans is one of the best options. There are lots of poses in yoga that are going to have a positive impact on the intestines. To get the best out of this, you need to take pecans and walnuts on a regular basis.

CHAPTER 10 – THE MOST EFFECTIVE YOGA POSES FOR WEIGHT LOSS

The most effective yoga poses for weight loss can actually make you lose weight just like employing other high impact exercises. Yoga is known for being a stress-relieving method, but it has also been proven by many people to be an effective weight loss remedy. Yoga started as a means of meditation from ancient civilization and was very popular in Hinduism.

Yoga is beneficial for the overall health not only just the physical aspect of people. Among the benefits of which include better equilibrium, increased reaction time, improved energy levels, enhanced sleep, improved memory and concentration, reduced depression and anxiety and many others.

For people who want to lose weight, it has been proven that yoga is also effective for the normalization of weight.

The most effective yoga poses for weight loss actually helps you maintain a desirable weight because they tend to increase the metabolism while these poses are being employed. Also, it improves the overall circulation to effectively utilize glucose and fats for energy production instead of being stored as fats.

Not only do they increase burning of fats, they also tone major muscle groups for a leaner body. So to help you maintain a normal weight, the following are the most effective yoga poses for weight loss that you can do at home:

1. Crescent

This yoga pose tones firms the thighs, hips and abs. Stand with your feet together and your arms at your sides. Breathe in deeply and raise your arms overhead in a straight manner. Slowly exhale and bend your knees forward while lowering your hands to the floor. Inhale and exhale while assuming a lunge position and bring your arms overhead again.

2. Willow

This position helps you tone your legs, arms and behind.

Stand with your feet together and your arms at your sides. Lift your legs and place the sole of your right foot against the inner left thigh ensuring your knees are turned to the side. Position your arms in front of your chest with palms facing each other. Extend your arms up towards the ceiling. Bend torso to your right. Repeat for 5 times after which do it on your other side.

3. Twisted

Chair Pose This is one of the most effective yoga poses for weight loss because it improves the circulation and calorie burning by using each and every major and minor muscle groups in your body. Stand with your feet together. Bend at your knees and assume a position as if you are sitting on a chair far behind your back. Place your palms facing each other in front of your chest. Rotate and bring your left elbow to your right knee. Hold the position for 30 seconds and release.

Repeat on the other side.

4. Locust Pose

This is another one of the most effective yoga poses for weight loss as it strengthens your lower back and legs. It also boosts your energy levels to make you feel an increased feeling of well-being. Lie on your abdomen with arms on your side facing the ceiling. Lift your head, arms, legs and body off the floor as if the only ones in contact with the floor is your stomach. Hold the position as high as possible and feel your muscles contract. Release after 30 seconds and repeat three to five times.

5. Bow Pose

This is similar to the locust position only that your arms reach for your legs so you are doing a more difficult pose. First, perform the locust position. Bend your knees up ward so your arms can grab your ankles. Make your position as relaxed as possible to prevent muscle strain. Hold the position for 30 seconds and repeat three times.

You can actually do more poses, but remember not to miss these out because they are just some of the most effective yoga poses for weight loss.

CONCLUSION – DON’T PROCRASTINATE, START YOGA TODAY

As we have learnt throughout this guide, Yoga is more than just stretching; it is a spiritual experience as well as a physical one mastering exercises and postures as well as your breathing. Yoga is considered by some to be an alternative for medicine. It has a lot of benefits not only to the physical but also to the mental state of a person. So to conclude this beginners guide we will recap what we have just covered

Where Did Yoga Originate?

Yoga is believed to have been in existence since thousands of years ago even before the ancient people learned the writing system. It originated in India where its name was derived from the Sanskrit word yui which roughly translate to English as unite. Experts believe that the practice was named this way because it unites the body, the mind and the soul into one to create a holistic effect. Over the years, more and more techniques are created to make a better yoga experience for people who want to improve their overall health condition.

WHAT ARE THE BENEFITS OF YOGA?

The Physical Aspect

Some people started practicing yoga because they wanted to become more flexible. The practice involves different poses where muscles have to be stretched. This is very useful for people who have arthritis and those who are in their old age. As the body ages, the bones become more rigid and the muscles become weak. With yoga, even elderly people can move like they are 20 years younger.

Yoga poses are specially designed to improve the core strength of the body. As people continually practice the positions, the muscles are becoming more and more toned. After doing yoga for several weeks, you will realize that your stamina has improved and you will feel stronger.

With yoga’s focus on poses, posture will be dramatically enhanced. A lot of medical conditions are brought about by poor posture which include spinal cord problems, chronic fatigue syndrome and back pain. Good posture, on the other hand, will improve the circulation of blood in the body and will result to a healthier and more alert mind.

The Mental Aspect

Yoga focuses more on breathing than perfecting the poses especially for beginner classes. Proper breathing will help clear the mind and reduce stress. With effective meditation techniques, people will be able to create more sound decisions and these will prevent them from acting out of whim.

Practicing yoga will prove to be essential in fighting depression and increasing concentration. When a person is depressed, a lot of things fill the mind and this can lead to several accidents involving poor concentration. This can directly affect work and daily routines.

How Does One Get Started With Yoga?

Although it is perfectly fine to practice yoga at home with instructional videos, it is still recommended for beginners to take basic lessons. Learning the proper way of breathing and the proper way of doing basic poses will be helpful to maximize the health benefits. Everyone should have all the necessary items which include yoga mats, straps and proper attire. Knowing the basic order will also help beginners prepare for the sessions. Warmup poses are done during the first few minutes followed by the poses in their respective order - standing, sitting, twists, supine and prone. Finishing poses are done at the last part of the session which aims to cool down the body.

Yoga is great for everyone. Don’t procrastinate and start yoga today to reap the benefits.

#yoga #yogateacher #meditation

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t3fatloss-blog · 5 years ago

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T3 Fat Loss

You would like that your T3 in scope if you should be treating Hypothyroidism. Furthermore, if you order T3 on the website, as well as being assured of having an excellent high quality merchandise, then you gain from a really competitive price along with very advantageous purchasing conditions. In the event you choose to utilize Cytomel T3 or yet another formulation of t 3, there are a couple of things which must be done to be certain that you're taking the correct amount for yourself. Read more about T3 Steroid T3 is summoned inside the body in a different manner compared to T-4 which makes it special. T3 has a direct effect on the vast majority of your own body works. T3 is trustworthy for every one of the positive benefits which is related to the thyroid gland, therefore taking t 3 will greatly raise your basal metabolic rate.

Cytomel T3

In high dosages, cytomel t 3 also might help accelerate muscle gain but minus fat, so long as it's combined with a sufficient amount of anabolic representatives. T 3, also referred to as Cytomel, Liothyronine Sodium, and tri-iodothyronine, is among the mostly misunderstood drugs in not just bodybuilding, however in the health care community. For thyroid-related concerns, Cytomel T3 is most likely going to want to go taken for the remainder of one's life. T-3 behaves on nearly all tissues within the torso, with a few exceptions including the spleen. T-3 initially was not intended to be a fatburner for bodybuilding. T 3 is your principal thyroid hormone used by the human anatomy. Synthetic T3 has an extremely short life span in comparison with t 4. It's likely to tell if you will need the excess t-3 by a blend of bloodwork and symptom tracking. Reverse T3 (also referred to as rT3) is a molecule that is extremely much like t 3 in structure.

T3 Cytomel

Use shouldn't be abruptly stopped. Using Cytomel T3 is thought of for kids that aren't growing like they should be. Utilizing extortionate anabolic steroid doses merely with the intention of muscle preservation during t 3 usage is entirely unnecessary. Now there's also a secure and legal alternate to Cytomel. When taking Cytomel start slowly as it's very effective and potent. The ideal period to acquire Liothyronine Sodium is when dieting, and it is just likely to require a very minimal dose to find the task done, together with very moderate increases in dosing asneeded. Maybe not having the capacity to present a prescription could obstruct your shopping immediately. Yes, use could lead to induced hypothyroidism, just with the perfect use it is exceedingly unlikely. While it's likely to eventually become reliant, it's exceedingly unlikely with the ideal use. No matter though our findings and discussion, you are understand proper Liothyronine Sodium usage, the way to create the most of the benefits and minimize the negative effects, and first and foremost pick if supplementation is best for you personally.

Cytomel T3 Weight Loss

T3's influence on the liver involves a increase in lipolysis and decrease in bodyfat. If you go through side effects with all the using Cytomel T3, talk to our doctor . Some unwanted effects may not be reported. Whenever there are potential side effects, they are usually correlated with an over dose of the chemical compound. Sometimes, the answer base unwanted effects might be eliminated by lowering the dose. Ergo, the T3 cycle has to be taken out in the most suitable style as a way to see fat loss if keeping the muscle mass. For bodybuilders and weight reduction seekers, you'll certainly should have a cycle of T3 to get a while period.

In case you want to use t 3 to lose fat, then it is suggested you stack it together with Clenbuterol. T 3 has also been proven to decrease leptin resistance. Make use of the outline above to determine whether t-3 could be great for you personally. With respect to its effects within the human anatomy yet, T3 is a lot more powerful and active than T4. T 3 also may find your body to boost its own production of uncoupling proteins. T3 and T4 are extremely much equally. Basically your totally free T3 and free T4 levels appear to matter far more than your TSH when determining the way you will feel taking thyroid drugs. When it's to do with taking all kinds of hormone like t 3, it's critical to be conscious that exogenous or outside the human body forms of hormones can disrupt the capacity of the human body hormones to both manufacture and secrete hormones independently themselves.

Cytomel T3 For Weight Loss

You will likewise discover the T3 hormone is offered in pill and injectable forms. Both are hormones produced by the thyroid and also has to be cautiously balanced. T4 thyroid gland has to be activated within your own body through special enzymes. Though improbable, it's likely to have an inordinate quantity of thyroid gland. On the flip side, synthetic thyroid hormones such as Cytomel are less inclined to cause hypersensitive attack as a result of the fact they aren't manufactured from the animal thyroid.

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guitarboard42-blog · 6 years ago

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What Thyroid Blood Tests to Get & How to Interpret Them

When it comes to thyroid blood testing, there’s a lot of confusion. For those newly diagnosed. For veterans like myself. And especially for those who manage to never get an official diagnosis, but still feel like a hot mess.

After dealing with my own Hashimoto’s for a decade, I’ve gotten a little better about glancing at my numbers and being able to evaluate what it means about the state of my endocrine system. But it’s taken years of practice, and many far more knowledgable practitioners helping me advocate for myself, get the right panels one, and interpret the results properly.

Even though The Wellness Project has helped me manage my symptoms, the state of my thyroid is still a moving target, one that I try to check in with on paper every few months. I get a full thyroid panel to check my levels quarterly, which helps me tie some of my changing symptoms to my thyroid function and ensure I’m medicating properly through food and supplements.

I’ve been meaning to share the in’s and out’s of thyroid function testing for some time–what panels to request, and how to interpret the end results–but I’m glad I waited until I had one of those far more knowledgable practitioners willing to help me clue you in on the best course of action!

We’re so lucky to have Jill Grunewald as our guide for this portion of the #HashiPosse journey. She’s a Functional Medicine Certified Health Coach, founder of Healthful Elements, and most importantly, co-author of the fabulous resource: The Essential Thyroid Cookbook.

Read on for the biggest mistakes practitioners make when it comes to testing your thyroid, and Jill’s amazing advice for how to advocate for yourself at the doctor’s office. And if you’re in need of thyroid-friendly recipes, make sure to pick up her book!

With health and hedonism,

Phoebe

The Best Thyroid Blood Tests to Ask For and How to Read Them

It’s a common yet unfortunate scenario.

You don’t quite feel like yourself, so you go to the doctor. Fatigue, constipation, dry skin, and stubborn weight gain have been your constant companions for too long. Perhaps you’re frequently cold and your brush is revealing just how much hair you’re losing.

Your doctor may isolate these symptoms (with an anti-depressant, laxative, or a suggestion to “eat less and work out harder”). Or he or she may say, “Let’s check your thyroid.” (Right answer.)

“Checking” can have vastly different meanings, again, depending on the doctor’s worldview.

Many medical professionals (endocrinologists included) operate under the conventional medical conviction that low thyroid function (hypothyroidism) can be diagnosed via one blood test and one blood test only: thyroid stimulating hormone (TSH), a pituitary hormone that tells the thyroid to do its job.

But TSH can be “normal” in the face of raging hypothyroidism. It’s not wholly irrelevant, but it tells a small part of the story and should always be taken in the context of other thyroid hormones. (More on this in the chart below.)

Regarding the evaluation of TSH as a sole indicator of what kind of shape your thyroid is in, women’s health expert, Aviva Romm, MD states, “In a world where medical over-testing is rampant, I have to say, I find myself confounded by the fact that so many physicians are resistant to ordering anything but a TSH … as the first form of evaluation, when from a scientific and medical standpoint, that test can be normal and there can still be a low functioning thyroid. It’s outdated medical dogma to order solely this test.”

To add a third layer to this story, many doctors utilize outdated lab reference ranges—those parenthetical numbers next to your lab value that tell you whether you’re within the acceptable range.

This type of thyroid “treatment” leaves many un- or under-diagnosed.

“You may be told you have borderline thyroid problems or sub-clinical thyroid disease and your doctor will watch it,”says Dr. Mark Hyman. “What will he or she watch for? For you to get really sick?”

These archaic practices cast aside a vast group of people who often have subclinical hypothyroidism, meaning they will experience a bevy of symptoms, yet only see slight changes in their TSH blood labs.

An equally important layer: the antibodies that show the presence of Hashimoto’s/autoimmune hypothyroidism–thyroid peroxidase antibody (TPOAb) and thyroglobulin antibody (TgAb)–are tests that are infrequently performed.

You deserve to know if you have Hashimoto’s, which indicates thyroid tissue attack.

It’s estimated that a whopping 97 percent of people with hypothyroidism have Hashimoto’s. And it’s been shown that once you have one manifestation of autoimmunity—any manifestation—if it goes unmanaged, the likelihood of developing yet another autoimmune condition is significantly increased.

By using old guidelines and limited thinking, conventional medicine glosses over the millions who suffer with low thyroid function.

As the saying goes, “Don’t guess, test.” It’s important to do the right tests and to evaluate your labs based on the functional reference ranges, not antiquated ranges that often lead to misdiagnosis, mistreatment, and the passage of time with continued suffering.

Here’s a Cheat Sheet for the Top Issues in Thyroid Blood Testing:

Telltale symptoms, thyroid not suspect (or tested)

Testing TSH only

Using outdated reference ranges

Not testing for thyroid antibodies (TPOAb and TgAb)

Why is the Thyroid So Important?

The thyroid is a butterfly-shaped gland in your neck below your Adam’s apple and is hailed as “the master gland” of our complex and interdependent endocrine (hormonal) system. It’s the spoon that stirs our hormonal soup. It produces several hormones, with tri-iodothyronine (T3) and thyroxine (T4) being the most critical to our health.

Given that our endocrine system is responsible for growth, reproduction, energy, and repair and the thyroid is largely at the helm of this complex and interdependent system, an underfunctioning thyroid can have profound implications for the whole body.

Thyroid hormones transport oxygen into your cells and are critical for energy production. Every cell in the body has receptors for thyroid hormone and the thyroid is a master toggle that flips on the genes that keep cells doing their jobs.

It’s the boss of our metabolism and an underactive thyroid can affect weight, mental health, and heart disease risk.

Thyroid hormones affect our health systemically and directly act on the brain, the gastrointestinal tract, the cardiovascular system, bone metabolism, red blood cell metabolism, gall bladder and liver function, steroid hormone production, glucose metabolism, protein metabolism, neuromuscular function, digestion, and body temperature regulation.

Given the thyroid’s far-reaching impact, it’s not difficult to understand how misdiagnosis and under-diagnosis is nothing short of a public health concern.

You Are Your Best Advocate

If you have a cluster of symptoms pointing to hypothyroidism (find a list here), listen to your body and trust your intuition. Managing hypothyroidism and Hashimoto’s is an exercise in becoming the CEO of your health.

Reject the notion that TSH alone determines your thyroid status.

Don’t allow your doctor to use outdated lab reference ranges or to neglect testing for the antibodies that could reveal Hashimoto’s thyroiditis.

Arm yourself with the right information. Use the chart below as a cheat sheet. You can use this to get a new set of labs or to compare values with any recent labs you’ve done.

This is what I feel are the most clinically relevant thyroid tests and reference ranges. Ask your doctor for a “full thyroid panel”and make sure the following are included:

Lab

Functional reference range

Free T3 (FT3)3.2 – 4.2 pg/mLFree T4 (FT4)1.1 – 1.8 ng/dLReverse T3 (RT3)90 – 350 pg/mL or < 10:1 ratio RT3:FT3Thyroid stimulating hormone (TSH)0.9 – 2.0 mU/LThyroid peroxidase antibody (TPOAb)< 4 or negativeThyroglobulin antibody (TgAb)< 4 or negative

Some important notes:

T3 is “the big daddy” of thyroid hormones and the most metabolically active, affecting almost every physiological process. The “free” in front of T3 (and T4) tells you what is available and unbound and therefore usable by the body.

Reverse T3 is just that—the “reverse” of T3. It blocks thyroid receptors and can cause patients to be unresponsive or resistant to T3. When the body is in conservation mode due to stress, including fatigue, nutritional deficiencies, or infection, it will reroute thyroid hormones. You want RT3 low, and high RT3 is often brought about by intense or prolonged periods of stress. RT3 is typically high in people with more advanced adrenal dysfunction (aka HPA (hypothalamic-pituitary-adrenal) axis dysfunction). You can see that there are two metrics in the chart above for RT3; while RT3 alone is an indicator of thyroid hormone resistance, calculating your RT3: FT3 ratio can also provide information on thyroid status. Click here www.stopthethyroidmadness.com/rt3-ratio/ to calculate your RT3:FT3 ratio.

According to many in the functional medicine community, anyone with TSH over 2.0 is hypothyroid, although TSH is an overall poor marker of thyroid function and should always be taken in the context of other thyroid labs, especially given that TSH can be normal in the face of low thyroid function.

This was a guest post courtesy of the wonderful Jill Grunewald, HNC, Functional Medicine Certified Health Coach, and founder ofHealthful Elements, is a thyroid health, Hashimoto’s, and alopecia (autoimmune hair loss) specialist and co-author of the #1 best selling Essential Thyroid Cookbook.

Have more questions about interpreting thyroid labs? Ask away in the comments section!

Source: https://feedmephoebe.com/what-thyroid-blood-tests-to-get-how-to-interpret-them/

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a-typical · 2 years ago

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Thyroid diseases (Hashimoto’s thyroiditis & Graves’ disease)

The most common autoimmune diseases occur in the thyroid, a small butterfly-shaped gland at the base of the neck, just below the Adam’s apple. It produces the thyroid hormone, which travels through the body and controls its metabolism, including how fast calories are burnt and how fast the heart beats. Hashimoto’s thyroiditis is the most common form of hypothyroidism, in which the thyroid is underactive and doesn’t produce enough thyroid hormones. It affects 1 to 2 per cent of people, and ten times more women than men. Graves’ disease is a type of hyperthyroidism resulting from an overactive thyroid, which produces more hormones than the body needs. It affects five times as many women as men. Both Hashimoto’s and Graves’ can lead to infertility and miscarriage, but their potential to do this can be reversed with treatment. Both conditions can improve during pregnancy but become worse in the year after giving birth.

In Hashimoto’s thyroiditis, the immune system makes antibodies known as T cells that attack the thyroid gland, interfering with the production of hormones. The most common symptoms are weight gain, feeling cold, poor concentration and depression. Other symptoms include fatigue, constipation, dry skin, hair loss, heavy and irregular periods, and an enlarged thyroid called a goitre. Some people have no symptoms for a long time. Hypothyroidism can cause miscarriage and birth defects, so it’s essential that it’s treated during pregnancy: this is easily done by taking tablets to replace the thyroid hormones the body isn’t producing. But it can take a while to get the levels right; constant monitoring is required.

In Graves’ disease, the immune system makes antibodies that attack the receptors for thyroid-stimulating hormone, leading it to produce too much thyroid hormone. The most common symptoms are bulging eyes, weight loss and a fast metabolism. Other symptoms include heart palpitations or rapid pulse; thickening and reddening of the skin, especially on the shins and upper feet; irritability or nervousness; feeling hot, flushed and/or sweating; fatigue; muscle weakness; trouble sleeping; shaky hands; diarrhoea or increased bowel movements; and goitre, which can make the neck look swollen. Hyperthyroidism can cause sufferers to feel very energetic, but the increased heart rate and pulse may also make people with the condition feel jumpy or irritable. About half of women with Graves’ disease develop eye inflammation, leading to protruding eyes and impaired vision or eye irritation. Graves’ can be well managed with medication or sometimes surgery to remove the gland or part of it, or radioactive iodine to destroy thyroid tissue. Untreated, it can lead to heart problems, osteoporosis, and issues in pregnancy for mother and foetus.

Hashimoto’s thyroiditis and Graves’ disease commonly co-occur with rheumatoid arthritis and lupus. As in many autoimmune diseases, these can also co-occur with fibromyalgia and/or chronic fatigue syndrome/ME. Many people with type 1 diabetes develop Hashimoto’s thyroiditis, and people with Hashimoto’s have a slightly higher risk of developing a form of thyroid cancer.

In 2018, the NHMRC spent $411,000 on Graves’ disease research but nothing on Hashimoto’s thyroiditis.

Pain and Prejudice — Gabrielle Jackson

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drlaurynlax · 6 years ago

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3 Best Natural Steps to Lower High Blood Sugar

High blood sugar or hyperglycemia, or , is the poor regulation of blood sugar in the body.

Your body needs sugar, or glucose (found in the energy from the food you eat), to function. Blood sugar itself is not a bad thing, however uncontrolled blood sugar–either too high or too low–is not a good thing.

When we have high blood sugar in our body, our cells don’t know what to do with all the extra energy, and have difficulty using and absorbing it into our body.

The result? Cortisol (stress hormone) imbalances.

High and low cortisol (stress) leads to a myriad of symptoms and possible diseases, and is the reason why researchers say stress is related to more than 90% of all disease!

What is Ideal Blood Sugar?

Ideal blood sugar levels, measured by blood work or a reliable glucometer, should fall between 70-140 mg/dl. Before-meal normal sugars are 70–99 mg/dl. Post-meal or “postprandial” sugars taken two hours after meals should be less than 140 mg/dl.

High Blood Sugar Diagnosis

There are 2 main types of Hyperglycemia:

Fasting Hyperglycemia

Blood sugar higher than 130 md/dl after not eating or drinking for at least 8 hours

Postprandial (after meal) Hyperglycemia

Blood sugar that’s higher than 180 mg/dl 2 hours after eating. (People without diabetes rarely have blood sugar higher than 140 mg/dl after a meal, unless it’s very large)

Blood sugar levels can be determined via serum blood work or with an at-home blood glucose glucometer, such as the FreestyleLite Blood Glucose Meter.

The Hyperglycemia Epidemic

Hyperglycemia, is a modern day epidemic.

Today, more than 1 in 10 people in the U.S. has high blood sugar, and more than 1 in 3 people have pre-diabetes and that same amount will have diabetes by about 2035.

However, it’s important to recognize “high blood sugar,” or even “low blood sugar,” doesn’t just mean you have Diabetes or that you eat lots of candy bars. High blood sugar can happen to anyone, and is most often a sign of stress, particularly in relation to our modern day lifestyle and environment.

Hyperglycemia was practically non-existent in ancestral times when people, who followed a traditional diet and lifestyle, rarely experienced the same blood sugar imbalances and chronic diseases like obesity, autoimmunity, cancer and diabetes.Since hunter–gatherers had genetics similar to us today, this suggests that modern day hyperglycemia is mostly driven by “external factors” (i.e. lifestyle and environment).

Causes of Hyperglycemia

So what modern day lifestyle and environmental factors cause high blood sugar in the first place?

Hyperglycemia, or blood sugar imbalances, are triggered by a variety of stressors. When these stressors persist, without relief, is when your body stops being able to manage and control your blood sugar effectively.

Common triggers for Hyperglycemia include:

Poor quality/Standard American diet

High caffeine consumption

Low protein or fat intake

High sugar or carb intake

Nutrient deficiencies

Physical inactivity or overtraining

Sitting too much

Sleep deprivation

Chronic stress

Environmental toxins (cleaning, beauty, cooking and hygiene supplies)

Tap water

Disrupted gut microbiota

Low fat or low protein diet

Antibiotics and long-term medication use

History of disordered eating/irregular eating habits

Nutrient imbalances

Sleep deprivation

Overwork (without taking time to rest or recover)

Burning a candle at both ends

When stress on the body exceeds our body’s ability to recover is when the body demands MORE glucose (energy) to deal with the stress, exhausting and thwarting our body’s natural blood sugar balance and leading to all the symptoms associated with Hyperglycemia.

Symptoms of Hyperglycemia

Common symptoms experienced by people with nigh blood sugar include:

Hangry or irritable before meals

Shaky if meals are skipped or delayed

Needing to eat frequently/snack

Need caffeine to get through the day

Cravings for sweets, breads, stachy or carb-rich foods

Sleepy after meals

Feel better at first, then feel worse after eating

Thirsty, despite drinking

Hungry within 2-3 hours of eating

Low energy, despite sleeping

Wired and tired at night

Blood sugar “roller coasters” (ups and downs in energy)

Unwanted weight gain or “slow metabolism”

Difficulty losing weight

Feel jittery, weak or wound-up inside frequently

Easily agitated

Lower sex drive

Frequent urination

Feel tired after eating or need a nap after eating

Sleep disturbance

Occasional blurred vision

Brain fog

You crave sweets or breads and pastries….a lot!

Occasional episodes of hypoglycemia (your blood sugar goes really high, and then plummets really low)

Diseases & Conditions Associated with Hyperglycemia

In addition to unpleasant symptoms, common diseases and conditions associated with high blood sugar include:

Diabetes

Hypothyroidism

Hashimoto’s

“Adrenal Fatigue”

PCOS

Infertility

Amenorrhea

High blood pressure

High cholesterol

Heart disease

Alzheimer’s/memory loss

Kidney damage

Arthritis and bone/joint problems

Skin problems

Teeth and gum infections

Cataracts (clouded eyes)

Damage to the retina of your eye

Natural Hyperglycemia Treatment

The good news?

Blood sugar imbalances are totally reversible, and the majority of people can find remission without pharmaceuticals through a focus on enhancing nutrition and lifestyle factors.

Here are 3 steps to treating Hyperglycemia naturally:

Step 1: Understand How Certain Foods Affect Your Blood Sugar

Step 2: Identify Underlying Causes

And, Step 3: Re-evaluate Your Nutrition & Lifestyle

Here’s how to get started:

Step 1: Understand How Certain Foods Affect Your Blood Sugar

Since eating is a daily activity you do that is a part of life, the first crucial step is to understand what foods cause blood sugar reactions, and which ones don’t. Not all foods are created equal.

Your body, gut and blood sugar levels respond differently to different foods you feed it.

The more sugary, high-glycemic or more carb-rich your meal, the more likely your body will experience a “spike” in blood sugar, followed by a “crash,” signaling to you it needs more food NOW.

Eating to Balance Blood Sugar

The diet most often recommended to balance blood sugar is:

Moderate-higher protein (at least 20-35% calories from protein, OR 100 – 176g on a 2000 calorie diet and 130 – 230g on a 2600 calorie diet )

Moderate-higher fat (30-40%+ total calories, about 80-100 grams on a 2000 calorie diet, 115-130 grams on a 2600 calorie diet)

Low-moderate carbohydrate (5-30% of calories from carbs, OR less than 100 grams starchy carbs on a 2000 calorie diet, and less than 150 grams on a 2600 calorie diet)

These guidelines in conjunction with lower Glycemic Index (GI) foods typically work best while re-balancing your blood sugar levels.

Glycemic Index 101

The Glycemic Index (GI) is a measure of how quickly our blood sugar spikes in response to the fuel we receive from these foods on a scale of 0-100. Foods on the Glycemic Index chart are classified accordingly:

High GI = 70 to 100

Medium GI = 50 to 70

Low GI = below 50

The higher the GI in the food you eat, the more likely you are to have a “high blood sugar” episode in response to that food.

Carbohydrates (including grains, starches, fruits, and vegetables) have a higher Glycemic Index. They get used very quickly into our bodies, which can cause a rapid and high blood sugar, especially if the Glycemic Index is above 50, such as white bread (70), peaches (60), baked sweet potato (70), oatmeal (68) and canned lentils (60).

If the GI is lower, however, such as a cooked & cooled, boiled sweet potato (40), summer squash (15), greens (15), Brussels sprouts (15), you are more likely to keep more balanced blood sugar levels at the meals (especially if you eat your carbs with fats or proteins). Generally, after eating carbohydrates (particularly alone), we become hungry again within an hour or less.

Fat and protein, on the other hand, have a slower “burn rate.” They raise blood sugar more gradually, helping keep blood sugar levels more stable. They also keep us full longer. Assuming you are eating enough calories for your body and activity levels, you will be hungry again two to three hours after eating protein and four hours after eating fat.

The following is a quick reference to help make balancing your blood sugar much easier.

Protein: Time Until You are Hungry Again: 2-3 Hours

Fat: Time Until You are Hungry Again: 4 Hours

Carbohydrate: Time Until You are Hungry Again: 45 min-1 hour

Opt for the lower GI foods as you heal from Hyperglycemia. You can find more information online for particular foods that fit the lower GI category.

Exception:

Prebiotic Fibers

It’s important to note that prebiotic fibers that feed healthy gut bacteria, especially resistant starches, have a stabilizing blood sugar impact altogether, even if they have “higher” Glycemic Index numbers on paper.

The best prebiotic fibers to include in your blood sugar diet include:

Cooked & Cooled Potatoes & Sweet Potatoes, boiled

Cooked & Cooled Jasmine White Rice, boiled

Cooked & Cooled Beans, soaked and dried

Green Plantains

Green-tipped Bananas

Artichokes

Asparagus

Jicama

Apples

Garlic

Onions

Step 2: Identify Underlying Causes

While you’re hacking your diet and figuring out the foods that help you keep your blood sugar more stable, it’s vital to get to the root of what is causing your blood sugar imbalances in the first place. In addition to modern day stressors, common underlying pathologies behind blood sugar imbalances include:

SIBO (Small Intestinal Bacterial Overgrowth)

Parasites

Fungal or Bacterial Infections

Food Intolerances

Intestinal Permeability

Cortisol Imbalances (HPA Axis Dysfunction)

Liver Overload (Toxic & Environmental Exposures)

Thyroid Dysfunction

Autoimmune Conditions

Work with a functional medicine practitioner or healthcare provider aimed at looking to root causes.

Step 3: Re-evaluate Your Nutrition & Lifestyle

Here are some game-changing nutrition and lifestyle essentials to balance or lower blood sugar naturally:

Nutrition for High Blood Sugar

Learn what foods affect your blood sugar positively and negatively (see Bonus section below)

Include fat/protein with every meal: eggs, nuts, seeds, fish, meat.

Eat 1-2 fermented foods and take a daily soil-based probiotic and prebiotic like Glucomannan powder or partially hydrolyzed guar gum

Boost stomach acid for digestion and reduce glycemic load at meals with 1 tbsp. Apple cider vinegar in water, 1-3 times per day

Avoid fruit juice and sodas.

Limit caffeine to 1 cup of quality (organic) coffee each day.

Avoid all grains, dairy, soy, corn, and yeast.

Never skip breakfast and eat a high-protein breakfast within one hour of waking.

Eat three balanced meals per day (including protein, vegetables and healthy fats) and limit snacking (try to go longer between meals if not experiencing hypoglycemia)

Cut out foods with a glycemic index above 55.

Always combine carbohydrates with fat or protein. Never exceed a 2:1 ratio of carb to protein.

Don’t fear carbs; Emphasize eating the majority of your carbs in the form of colorful veggies and prebiotic fibers, like cooked and cooled potatoes, white rice, green tipped plantains/bananas, artichoke, garlic, onion and jicama

Limit fruits to 1-2 servings each day.

No sweets or carbs right before bed. Opt for a protein based snack before bed if needed.

Balance nutrient deficiencies associated with hyperglycemia, including: Low vitamin D, low magnesium, low and high levels of iron, low choline, and low chromium.

Consider intermittent fasting, the ketogenic diet or the Protein-sparing modified approach (PSMF) as a short-term therapeutic approach if your blood sugar levels still are not changing and you don’t have a history of eating disorders.

Lifestyle for Hyperglycemia

In addition to nutrition essentials, boost your lifestyle to address high blood sugar naturally with these key factors:

Regular exercise: At least 150 minutes each week (but not too much).

Not sitting all day; Take standing and movement breaks every hour.

Sleep 7-9 hours per night (one bad night of sleep can throw blood sugar off for the entire next day)

Limit screen time and light exposures, which can disrupt circadian rhythms and stress the body more (i.e. limit screen use at night, get 30-60 minutes of fresh air each day, sleep in a completely darkened room, use natural light as much as possible).

Eliminate and replace environmental stressors, such as toxic beauty and cleaning products, with natural, non-toxic versions.

Manage stress and overwork with a balanced lifestyle: Start a mindfulness practice (yoga, meditation, Tai Chi, etc.), connect with community/people, and make time for play and hobbies you enjoy.

Assess & correct underlying gut pathologies (SIBO, parasites, yeast, etc.) (work with a practitioner)

Address HPA Axis Dysfunction (i.e. “adrenal fatigue”) in conjunction with blood sugar and gut health through stress management and supplemental supports if needed (work with a practitioner)

Supplement with appropriate blood sugar balancing herbs, such as: berberine, fenugreek, banaba, and gymnema (work with a practitioner to determine the best ones for you, and ensure safety if currently taking any medications)

Work with a practitioner to balance medications as you make lifestyle changes if you are currently taking drugs such as metformin or using insulin.

Summary

Lastly, blood sugar “problems” are common, but long-term or life long struggles with blood sugar imbalances do not have to be. You can take healthy control over your health with thoughtful attention to nutrition, lifestyle, environmental and above all, stress.

The post 3 Best Natural Steps to Lower High Blood Sugar appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/hormones-metabolism/lower-high-blood-sugar/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

#Holistic #Nutrition #Therapy #Recovery #Functional #Medicine #Dr. Lauryn Lax #Dr.Lauryn

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unlikelyexpertking · 2 years ago

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Eureka! Do you know that yoga can help you reverse thyroid?

Popping pills to reverse thyroid is a thing of the past. Read this to know how yoga can help you fix your thyroid naturally.

Without a doubt, yoga is one of the most holistic approaches to treat a problem. However bigger or smaller the health issue is, yoga is the master key that might cure or at least help you lead a quality life even with an ailment. Then may it be hypertension or thyroid.

For today, let’s draw our attention to the thyroid because this is one problem most of us deal with. Another reason that makes thyroid the worst of them all is that it impacts us from head to toe. From your hair, skin, weight, and the list can just go on and on. That’s why it becomes all the more important to tackle it right away.

“According to several studies that were conducted, statistics show that approximately 1 in 3 people in India suffered from some kind of thyroid disorder. There are mainly 2 kinds of thyroid disorders – Hypothyroidism (insufficient thyroid hormones) and Hyperthyroidism (excessive thyroid hormones),” says yoga expert Grand Master Akshar.

You may also like Mopping and sweeping: Give a twist to your warm-up routine with household chores STAYING FITMopping and sweeping: Give a twist to your warm-up routine with household chores Yoga for Gut Health STAYING FITYoga for Gut Health 6 workout mistakes a trainer wants you to stop making NOW! STAYING FIT6 workout mistakes a trainer wants you to stop making NOW! One of the main symptoms of thyroid is weight gain, or weight loss caused due to hormonal imbalances, delay in menstrual cycles, excessive bleeding etc. One of the main factors for thyroid-related conditions is stress and anxiety.

And for that we recommend yoga. Come let’s find out how yoga can do the magic trick in reversing thyroid.

Grand Master Akshar recommends these 4 yoga poses to reverse thyroid Ustrasana aka Camel Pose Steps

Kneel down with pelvis lifted.Place your palms on your heelsThe arms are straightInhale and push your pelvis forwardBend backStay for a couple of breaths. yoga for pneumonia Ustrasana. Image courtesy: Grand Master Akshar Matsyasana aka Fish Pose Steps

Lie down on your backPlace your elbows/forearms on the ground or use your palms to lift up your shoulders and place the top of your head on the matYou can keep your legs straight or bend your knees. Tips to keep in mind while doing fish pose: Avoid if you have neck pain, spondylitis, and high blood pressure.

Matsyasana Matsyasana or the fish pose is full of benefits! Image courtesy: Shutterstock Halasana aka Plough Pose Steps

Lie on your backUse your lower abdominal muscles to lift your legs up 90 degreesYou can use momentum to lift the pelvis up and support your lower back with the palms as requiredDrop your legs back behind your head, try to touch your toes downPress your palms firmly into the back and slowly lower down with supportHold the asana for a while Malaika Arora Weight is just a yoga pose away. Image courtesy: Shutterstock Tips to keep in mind while doing plough pose: Those having lumbago, neck pain, spondylitis, and high blood pressure should not practice this posture.

Sarvangasana aka shoulder stand Steps

Lie on your backUse your lower abdominal muscles to lift your legs up 90 degreesYou can use momentum to lift the pelvis up and support your lower back with the palms as requiredTry to align your shoulder, torso, pelvis, legs, and feet.Focus your gaze on your feet. sarvangasana benefits Sarvangasana has several benefits. Image courtesy: Shutterstock Tips to keep in mind while doing

Practitioners with wrist, neck, or shoulder issues should refrain from performing this asana.Women must refrain from clenbuterol for sale on beautifullyrooted.co performing this asana during menstruation or pregnancyPractitioners who are suffering from enlarged thyroid, liver or spleen, cervical spondylitis, slipped disc and high blood pressure or other heart ailments must not be performing this asanaJust ensure that you practice each pose/asana for 10 seconds each and repeat 5 sets.Yoga asanas use scientific alignment to create shapes with the body that gently massages the thyroid gland. Through poses that make you twist, and go upside down, etc. it stimulates the functioning of the thyroid gland. This additionally helps the body to build up a healthy metabolism. Also, watch:

Remember to consult a physician before you start practicing yoga to check which kind of thyroid disorder you are suffering from. However, yoga asanas are comparatively a gentle and soothing form of exercise for good health.

So ladies, don’t let thyroid be a roadblock in your life because now you have yoga to rescue you.

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paleorecipecookbook · 6 years ago

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9 Leaky Gut Symptoms and How to Start Healing Now

The term “leaky gut” has become a popular buzzword phrase, but what most people don’t realize is that poor gut health may very well be underlying their mysterious health issues.

From weight gain to autoimmunity to food allergies, skin problems, depression, and more, a leaky gut is often at the root of the problem. Perhaps that’s why the Father of Western Medicine, Hippocrates, said over 2,000 years ago: “All disease begins in the gut.”

How I Healed My Leaky Gut

In a way, my leaky gut saved my life. You wouldn’t have recognized me eight years ago. At the young age of 30, I had been diagnosed with multiple autoimmune diseases, including rheumatoid arthritis, lupus, hypothyroidism, eczema, and alopecia areata. I was quite literally bald, crippled, exhausted, covered in painful rashes, and extremely depressed. Thankfully, I discovered that a leaky gut was triggering my autoimmune diseases and I used the Paleo diet to heal my gut and put all of my autoimmune conditions into remission.

Amazed by my results, I decided to go back to school and study exactly why changing my diet had so drastically reversed my health. I obtained my Master of Science in Human Nutrition and wrote my thesis on “The Implications of Intestinal Hyperpermeability,” which is a fancy way of saying “what happens when you have a leaky gut.”

As it turns out, many “diseases of modern society” (like autoimmunity, heart disease, diabetes, depression, obesity and many more diseases and disorders) can all be connected to poor gut health. But if you pick the right foods and make the right lifestyle choices, food truly can be your medicine!

Helping people like you make the right decisions around the food they eat is now my life’s work, and I’m so excited to share with you and guide you through a similar transformation of your own.

If you’ve been struggling with chronic diseases, can’t lose weight, are foggy-minded or bloated all the time, then today, I’ve got something I’ve created just for YOU.

I’ve taken my protocol for healing leaky gut and chronic disease (for myself and the hundreds of people I’ve helped one-on-one as a Paleo nutritionist), losing weight, and simply feeling better, and put it into a guided, 30-day program that I’d like to invite you to today.

It’s called the 30DC: The 30-Day Paleo Challenge, and it starts on August 13th, 2018.

In the 30DC, I’m going to hold your hand and gently guide you through 30 days of living and eating Paleo. And guess what? Not only will eating Paleo help you heal your gut and body…you’ll also be enjoying delicious food while you’re doing it!

Registration is closing soon, so if this sounds like something you’re interested in, click the link below for more information or to join the 30-Day Paleo Challenge:

Join the 30DC: 30-Day Paleo Challenge HERE.

What Is Leaky Gut Syndrome?

A leaky gut is basically what it sounds like: your intestines develop tiny holes that allow for stuff that should stay contained in the gut (like food and toxins) to slowly leak through the gut wall and into the body.

It’s important to realize that up to 80 percent of the immune system is located within the gut wall, and the immune system’s first and foremost job is to produce inflammation in response to anything foreign that passes through the gut wall (like undigested food particles, toxins, bacteria, etc.). (1)

It’s not difficult to imagine that if the gut is “leaky” and toxins are continually flooding into the body, the immune system will constantly produce inflammation. Eventually this inflammation becomes chronic (long-term), and it’s chronic inflammation that underlies most “diseases of modern society,” including obesity, autoimmunity, heart disease, diabetes, cancer, depression, anxiety and MANY more diseases and disorders plaguing modern humans. (2, 3, 4)

9 Symptoms of Leaky Gut

Surprisingly, most people suffering from leaky gut syndrome have no digestive symptoms at all. The manifestations of leaky gut can appear virtually anywhere in the body. (5)

Digestive Issues

Digestive symptoms of all kinds can be a sign of an underlying leaky gut (although most people with leaky gut experience no specific issues with digestion). Diarrhea, constipation, gas, bloating, changes in bowel movements, abdominal pain, cramping, bloody stools, smelly stools, inflammatory bowels diseases, SIBO (small intestinal bacterial overgrowth) or another form of dysbiosis, candida overgrowth, gastroparesis or slow GI motility, and virtually any and all digestive symptoms and disorders under the sun can have a leaky gut at their root. (6, 7)

Autoimmune Diseases

Much research suggests that a leaky gut must be present in order for autoimmune disease to be active. Over 80 different autoimmune diseases have been identified, including Celiac disease, rheumatoid arthritis, lupus, Hashimoto’s thyroiditis, alopecia, psoriasis, multiple sclerosis, type 1 diabetes, Crohn’s disease, and many more. (8)

Chronic Diseases and Disorders

Practically any disease or disorder in the body can be related to an underlying leaky gut, including (but not limited to): diabetes (type 1 and 2), cardiovascular diseases, many types of cancer, respiratory disorders (asthma and others), thyroid disorders, hepatitis and other liver conditions, osteoporosis, periodontal diseases, digestive disorders, urinary conditions, reproductive disorders and infertility, and obesity. (9, 10, 11, 12, 13)

Skin Conditions

If you’re suffering from skin issues, you’re likely also suffering from a leaky gut. The connection between gut health and skin health has been well established and many skin conditions have been connected with leaky gut such as rashes, acne, hives, eczema, rosacea, psoriasis, hair loss, dermatitis, dry skin, and many more. (14, 15, 16)

Food Allergies and Sensitivities

Studies have shown that nearly all people with food allergies, sensitivities and intolerance have some degree of leaky gut syndrome. (17) Once the leaky gut is healed, many people are pleased to discover that their food sensitivities resolve themselves.

Nutritional Deficiencies

In Functional Medicine, a common indicator of leaky gut syndrome is low trace minerals across the board when tested via blood. (18) Leaky gut is often accompanied by inflammation along the length of the digestive tract, which makes it difficult for vitamins and minerals to be absorbed through the gut wall and into the body.

Brain and Mood Disorders

Conditions such as brain fog, depression, anxiety, autism, chronic fatigue, headaches, migraines, mood swings, ADD and ADHD, Alzheimer’s, schizophrenia and many more brain-related symptoms are thought to have leaky gut at their root. (19, 20, 21)

Body and Joint Pain

Arthritis, joint pain, muscle pain or weakness, nerve pain, fibromyalgia, and other musculoskeletal conditions have been connected to increased intestinal permeability. (22, 23)

Sugar Cravings

Sugar cravings can be a symptom of dysbiosis (an overgrowth of “bad” bacteria in the gut) and they often disappear once a person has addressed the health of their gut lining.

A Positive Test for Leaky Gut

Functional Medicine testing now exists that can assess gut health via the breath, blood, stool and urine. Two of the more popular tests for assessing intestinal permeability include the Lactulose/Mannitol urine test and the zonulin test (which can be performed via either a stool or blood test, and which detects a molecule called zonulin responsible for increasing intestinal permeability).

What Causes Leaky Gut?

Many things can trigger a leaky gut, but the most well studied are:

Diet

In particular, the antinutrients found in grains and legumes and foods that one is allergic or sensitive to. (24)

Several drugs, including alcohol, nonsteroidal anti-inflammatory drugs (NSAIDs), aspirin, antibiotics, methotrexate, estrogen compounds (birth control), and others. (25, 26, 27)

Dysbiosis and Infections

An imbalance in the gut microflora, yeast overgrowth, parasitic or viral infections can also contribute to increased intestinal permeability. (28)

Poor digestion, such as low stomach acid or digestive enzyme production, pancreatic or hepatobiliary deficiencies, and carbohydrate malabsorption. (29, 30)

Poor Oral Hygiene

The mouth represents the beginning of the GI tract, and research suggests that dysbiosis in the mouth can contribute to increased intestinal permeability. (31)

Stress in any form (mental or physical) can trigger leaky gut syndrome. (32)

How to Heal a Leaky Gut in 4 Steps

There’s a concept that we practice in Functional Medicine called the 4R approach to healing the gut. It involves:

Step 1: Remove irritating foods and other toxins from our diets and lives Step 2: Replace toxic foods with digestive support and healing foods Step 3: Repair the intestines by providing the nutrients needed to heal the gut wall and the underlying immune system Step 4: Reinoculate to restore a healthy balance of the gut’s microflora

Eating a Paleo diet is a great place to start. One of the benefits of the Paleo diet is that it follows the 4R protocol by removing the main food triggers that contribute to leaky gut. Here’s a quick breakdown of how you can use the 4Rs and the Paleo diet to reverse leaky gut syndrome:

Remove

The Paleo diet removes the main dietary triggers of leaky gut and chronic disease, including grains, legumes, processed and refined foods, and dairy, in sensitive individuals. As mentioned, any form of stress can trigger leaky gut and chronic disease. In particular, the focus should be on relaxing before, during and after meals to optimize digestion.

Replace

Replacing non-Paleo foods with nourishing gut-healing whole foods will alone work wonders. If you’ve been eating a gut-damaging diet for years, you may find that your digestive system needs some additional temporary support in the form of hydrochloric acid, digestive enzymes or bile salts. Many people unknowingly suffer from low stomach acid production (which has many of the same symptoms as high stomach acid production) and benefit from using apple cider vinegar (or something similar) before meals.

Repair

Certain nutrients and herbs can be helpful by providing the gut lining with the fuel it needs to repair itself. The amino acid glutamine is the main fuel source for gut wall cells and supplementation has been shown to aid in restoring its integrity. (33)

The following nutrients have been shown to help enhance gut wall repair: vitamins A, C, E, D, B1 through B12, all of the amino acids, and the minerals zinc, selenium, chromium, molybdenum, manganese, and magnesium. (34, 35, 36, 37)

Adequate mucus production is essential for gut wall protection, and mucilaginous botanicals have a long history of use for improving overall GI health by reducing inflammation, including aloe vera, slippery elm, deglycyrrhizinated licorice, and marshmallow root. (38) N-acetyl-D-Glucosamine helps to strengthen connective tissues, is a major constituent of the mucosal barrier layer of the gut wall, and has been shown to decrease intestinal permeability. (39) Other dietary components shown to decrease leaky gut include the EPA and DHA found in fish oils, medium chain triglycerides (MCTs), curcumin (turmeric), ginger, quercetin, bone broth, and fermented foods. (40, 41, 42)

Reinoculate

The use of fermented foods and/or probiotics to reinoculate the gut with healthy bacteria and restore a healthy ratio of gut bacteria can be extremely helpful. Four ways to improve the health of your microflora include: 1) Eating a wide variety of foods and fibers, 2) Not using antibacterial cleaners (and do play in the dirt!), 3) Eating live/raw/unpasteurized fermented foods, and 4) probiotics and prebiotics. It’s important to use caution with probiotics because it’s way too easy to overconsume any one type of bacteria if you take the same probiotic pills over and over. I recommend getting probiotics from a rotating variety of fermented whole food sources.

The Bottom Line

If you think you might have a leaky gut, first off, don’t panic (remember, stress is one of the triggers of leaky gut syndrome)! Luckily, there’s a lot that you can do to heal your gut, which repairs itself quite quickly. In fact, the body uses over 20 percent of the energy derived from food to completely replace the gut wall every one to four days! (43) Most people feel like a new person after four to six weeks of living a Paleo lifestyle once the immune system has a chance to reset itself. Of course, depending on how long your gut has been leaky, and taking into consideration the specific conditions you’re dealing with, it may take several months before you’re feeling 100 percent again. So keep the faith and hang in there—the body truly is capable of miraculous healing!

And if you need some more guided help, I’d love to have you join me at my upcoming 30-Day Paleo Challenge starting August 13th, 2018 (registration closes at 11:59 p.m. PST Saturday, August 11th). I’ll lead you step-by-step through healing your gut and resetting your life by eating delicious foods. Click the link below to register or for more information, and I hope to see you there!

Join the 30DC: 30-Day Paleo Challenge HERE

In good health, Kinsey Jackson, MS, CNS® PaleoPlan Nutritionist

The post 9 Leaky Gut Symptoms and How to Start Healing Now appeared first on PaleoPlan.

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#paleo #recipe #food #delicious #healthy #yum #diet

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furrmeals · 3 years ago

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6 Reasons to avoid obesity in dogs

Although not acknowledged by most pet parents but canine obesity is actually one of the most common and prevalent health condition in pets these days. About 45-50% of pet canine population is believed to be overweight and around 25-30% are obese. When almost half the population is overweight then it must be taken seriously by all pet parents.

Obesity in pets can be associated with decrease in quality of life of the dog, reduced lifespan, increase risk of diseases like cancer, heart diseases and an overall increase in the veterinary and medicine cost for the dog due to some or the other health condition, are some of the things associated with obesity in dogs.

Obesity in dogs are completely avoidable with awareness, dietary changes and increased exercise. Consistency is the key to any weight loss plan, even in dogs. Shift to a high protein, high fiber, low carbohydrate, natural and fresh diet for dogs like FurrMeals Home Cooked Pet Food, which is the best dog food for dogs looking for weight management.

Even though some pet parents may fail to recognize the signs of obesity in their dog and just call them a little chubby, but there are some telltale signs of obesity in dogs besides the usual weight gain:

· Excess body fat

· No visible waistline

· Distended abdomen

· Lethargy

· Low mobility

· Lack of grooming

· Breathing problem

Tips for Dog Weight Lose

Overfeeding is one of the most common causes of obesity in dogs. Inclusion of table scraps in their diet, unhealthy and excessive treats, low protein high fat processed dog food, lack of exercise, extra number of meals are some of the common causes of obesity in dogs. Most city dogs who have limited exercise and no access of outdoor are at a higher risk of excess weight and obesity.

Misconception of canine body condition and the failure of pet parents to recognize the weight gain by visual inspection is one of the main reasons for weight gain to not be addressed at the right time. During the early stages of weight gain, it can be easily reversed with dietary changes.

A high protein, low carbohydrate, balanced and fresh food is the best dog food diet to give to your dog.

Some breeds have agenetic predisposition to weight gain, as they grow older. Beagles, Labradors, spaniels, dachshunds and terriers are some of the breeds who are known to gain weight easily. Surgery, medication and diseases like hypothyroidism and insulinoma can also result in weight gain in dogs.

Even though your dog looks cuter with those excess rolls of fat in the belly but here are some reasons for why obesity must be avoided in dogs:

1. Arthritis: Excess weight puts extra pressure on the bones and joints of your dog. The cartilages in the joints deteriorate faster due to the extra pressure resulting in arthritis. Arthritis is a very painful condition for dogs and in most cases non-reversible. However, medication, diet change and weight loss helps significantly in slowing down the deterioration process of the bones and joints.

2. Heart Diseases and Breathing Problems: Weight gain causes high blood pressure and heart conditions in dogs. Breathing problems due to collapsed trachea and laryngeal paralysis is more common in obese dogs. These respiratory and heart conditions can be fatal in dogs if left untreated.

3. Cancer and Tumors: Obese dogs are at a risk of benign fatty tumors or lipomas due to the extra layer of fat under the skin. These tumors can also become malignant and become cancerous. Obese dogs are also a higher risk of bladder and breast cancer.

4. Risk during anesthesia: When administering anesthesia to dogs during a surgical procedure, veterinarians have to be extra cautious with overweight and obese dogs. Obese dogs have difficulty breathing under anesthesia, as it is more difficult for them to expand their chest. Going under anesthesia and waking up after that are more difficult, dangerous and takes longer for obese dogs than dogs with normal weight.

5. Skin Diseases: Obese dogs have extra folds in their skin due to the excess roll of fat. These extra folds are not only a cause of discomfort for the dog but can also catch bacterial infection easily, as a result dogs scratch their body more. Scratching can cause redness, loss of fur and even unhealthy body odor. It is important to groom overweight dogs better to make sure that the skin under the folds is not infected.

6. Reduced lifespan and quality of life: Carrying those extra pounds takes a toll on your dog’s heart, joints, bones, skin and other organs. Obese dogs tire easily and are unable to enjoy life to the fullest. Excess obesity reduces their quality of life substantially as they have difficulty in playing, jumping, running, walking and even breathing. Obesity can take away almost 2 years from your dog’s life.

In most situations, the excess weight on your dog can be controlled and managed through medication, right nutrition and exercise. It is important for pet parents to be aware and to acknowledge the condition at the right time so that they can take corrective action.

Some fresh dog food brands like FurrMeals Home Cooked Pet Food offer tailored Weight Management Plans that will help your dog reach the optimum weight. However, weight loss can’t be achieved through any miracle pill. It needs dedication and persistence from all members of the household. Finding the best dog food and then strictly sticking to the diet plan is important. Add more activities that are fun, in your dog’s day to give enough opportunities to burn calories. Diet and exercise are the two more critical elements of any weight loss plan.

#home cooked pet food #best dog food #best puppy food #best diet for dogs

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crazyblondelife · 6 years ago

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Preventing Dementia

Memory Loss due to dementia or Alzheimer's Disease is a heartbreaking thing to watch. My mother lives in a memory care center and my father just passed away from Alzheimer's Disease. I watched them slowly decline, feeling helpless and unable to do anything to change it. Watching our parents age (sometimes not so gracefully), and wondering what we can to do help them, while at the same time, wondering how we can prevent the health issues they are having from happening to us is but one of the major challenges of midlife.

I've always believed that diet and lifestyle are important to our health and that stress levels contribute in a big way to our long term ability to stay healthy. Because I have chosen, for the most part, to use more holistic medical practices in my life, I decided to research memory loss from this perspective. I found several good articles by well known holistic doctors, medical medium Anthony William, as well as the Mayo Clinic and others. I've summarized my findings in this post.

Memory loss doesn't happen suddenly.

Memory loss begins before we even realize it and research shows that it can be reversed with diet, supplements, exercise and stress reduction.

Many of my blog posts are about the importance of self care and self love. Living a healthy lifestyle is not only a gift to yourself, it's a gift to those who love you. Quality of life is paramount to aging gracefully! What does a healthy lifestyle involve...

Take These Steps to Prevent and Improve Memory Loss

New research shows that there is a connection between blood sugar levels and memory loss. Eating a diet of whole foods and cutting out the bad foods can help.

Improve your diet by cutting out refined carbs, processed foods, vegetable and seed oils.

Eat healthy fats and quality protein such as avocados (try this easy recipe and check out my Pinterest avocado board), walnuts, almonds and cashews, grass-fed meats, pastured chicken and eggs, olive oil, wild fatty fish (try this salmon recipe), whole eggs and coconut oil. Healthy omega 3 fats are good for your brain.

Reduce alcohol consumption

Alcohol consumption can increase the risk of dementia. Most people associate the term dementia with Alzheimer's, but that is only one form of dementia. Dementia can be linked to alcohol use because using alcohol can kill brain cells at a faster rate than age alone. People who consume one bottle of wine in one sitting, in midlife, are three times more likely to have dementia by the time they turn 65 according to The American Addiction Centers. That is frightening!

Exercise Daily

If you are not active, begin by taking a 30 minute walk. If you are already active and fit, Incorporate weight training and high intensity interval training. Try Zumba, power yoga, or other aerobic activities. Physical activity has been shown to prevent and slow down cognitive decline. For a short core workout when you're pinched for time, try this workout.

Take Supplements

Because of depleted soil quality, even on organic farms, our food supply isn't as healthy as it once was. In addition, because produce often travels long distances, nutrients are further depleted. It is more important now than ever before to take quality supplements.

Take a high quality multi-vitamin and mineral supplement at the very least. Other supplements that are highly recommended are an omega 3 fat supplement, extra B6, B12 (Kombucha is very high in B vitamins and folate), folate and vitamin D3 (read this article about vitamin D3). A good quality probiotic is also important.

Have hormone levels checked and treat them if they are out of balance.

The most common cause of female hormone imbalance is perimenopause, which is the transitional phase leading to menopause. During this phase, the production of estrogens and progesterone begins to decline. Lifestyle factors, including stress, obesity, poor diet, lack of sleep and exercise can also cause hormone imbalance. Hormone imbalances can increase a woman's risk of heart disease, osteoporosis, and memory loss. A healthy diet is also important to hormone levels because over time, we are exposed to dietary toxins, which contribute to the decline of hormones as we age.

Thyroid imbalance from hypothyroidism and hyperthyroidism can also cause cognitive problems and a decrease in memory.

Detox From Mercury or Other Heavy Metals

In our modern world, we are exposed to many toxins from things like air pollution, plastics, and industrial cleaning agents as well as thousands of new chemicals that are introduced into our environment every year. They are our water, air and therefore in our homes and workplaces. Heavy metal toxicity is quite common but not commonly diagnosed. Most of us have are carrying around heavy metals that have been with us for most of our lives and are deep in our tissues. Heavy metals can inflame and irritate our central nervous system...especially our brains, causing memory loss, brain fog, fatigue and depression.

Accumulation of heavy metals is inevitable but is relatively easy to get rid of by adding certain foods to your diet including -

Spirulina

Barley Grass Juice Extract Powder (drink 1 - 2 teaspoons mixed into coconut water or juice)

Cilantro (add to a smoothie, salad or guacamole)

Wild Maine Blueberries - wild blueberries from Maine are the most powerful food for halting dementia. If you can't get fresh ones, buy frozen and read this blog post for more.

Atlantic Dulse - this edible seaweed binds to metal toxins and doesn't release it until it leaves the body. Eat two tablespoons of flakes daily.

These 5 foods are a powerful team of foods for removing heavy metals from your body. Consume these foods within 24 hours of each other for optimal effect if possible.

Also consume lemon water with raw honey and freshly grated ginger (try this detox tea) and aloe vera juice.

Control Stress Levels

Chronic stress takes a toll on your body and brain. Learning to relax is vital to preventing and reversing dementia. Find something that helps you calm down such as deep breathing, meditation or yoga.

Get 8 Hours of Sleep Every Night

Sleep depravation is getting worse and worse because of our addiction to devices and studies by the National Institute of Health show that poor sleep becomes a risk factor for Alzheimer's disease. Aim to get 8 hours of sleep every night. Here are a few tips for getting a good nights sleep from Dr. Mark Hyman. Arianna Huffington has also written a great book about the importance of sleep called The Sleep Revolution, Transforming Your Life, One Night at a Time.

Go to bed and wake up at the same time each day.

Use your bed for sleep, not reading or television.

Aesthetic environments encourage sleep – use serene and restful colors and eliminate clutter

Create total darkness and quiet – consider using eyeshades and earplugs

Avoid caffeine before bed – it may seem to help you stay awake but actually makes your sleep worse

Avoid alcohol for at least 2 hours before bed – it helps you get to sleep but causes interruptions in sleep and poor-quality sleep

Get regular exposure to daylight for at least 20 minutes daily – the light from the sun enters your eyes and triggers your brain to release specific chemicals and hormones like melatonin that are vital to healthy sleep, mood, and aging

Eat no later than three hours before bed – eating a heavy meal prior to bed will lead to a bad night’s sleep

Don’t exercise vigorously after dinner – it excites the body and makes it more difficult to get to sleep

Write your worries down – one hour before bed, write down the things that are causing you anxiety and make plans for what you might have to do the next day to reduce your worry. This will free up your mind and energy to move into deep and restful sleep

Take a hot salt/soda aromatherapy bath – raising your body temperature before bed helps to induce sleep. A hot bath also relaxes your muscles and reduces tension physically and psychically. Add one-and-a-half to one cup of Epsom salt (magnesium sulfate) and one-and-a-half to one cup of baking soda (sodium bicarbonate) to your bath, you will gain the benefits of magnesium absorbed through your skin and the alkaline-balancing effects of the baking soda, both of which help with sleep.

Get a massage or stretch before bed - this helps relax the body making it easier to fall asleep

Warm your middle to raise your core temperature by using a hot water bottle, heating pad, or warm body.

Avoid medications that interfere with sleep - including sedatives (these are used to treat insomnia, but ultimately lead to dependence and disruption of normal sleep rhythms), antihistamines, stimulants, cold medication, steroids, and headache medication that contains caffeine.

Use herbal therapies - try passionflower, or valerian root extract

Take 200 to 400 mg of magnesium citrate or glycinate before bed to relax the nervous system and muscles.

Try melatonin to help stabilize sleep rhythms.

Use relaxation techniques, meditation or guided imagery and essential oils to help you get to sleep.

A recent article by the National Institutes of Health concludes that common pharmaceutical Alzheimer's drugs are expensive with limited effectiveness for most patients and are not cost effective enough to justify the expense. Given this...alternative and holistic prevention and treatment for dementia are certainly options that are worth trying. There really is no downside.

Thanks so much for reading today. This is a subject that is very near and dear to my heart and I hope you found it informative.

#healthy lifestyle #dementia #Alzheimer's #supplements

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