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Holiday Health and Safety

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Myths about Keto/Information Share

Myth 1: There’s No Science Behind the Diet
Fact: Multiple studies back the keto diet because it was first created for patients with epilepsy, since the high fat content in the diet helps to control seizures. The diet has also been seen to help maintain weight and regulate side effects in those with high blood pressure, Alzheimer’s, hypertrophy, and obesity.

 

Myth 2: It’s High Fat and High Protein
Fact: The diet isn’t all about fat and protein. The macronutrient split will vary from person to person, depending on weight goals and training goals. A common macro split for the keto diet is high fat, moderate protein, and low carbohydrate. Translating that into numbers, it’s 5 to 10 percent carbohydrates, 70 to 75 percent fat, and 20 to 25 percent protein. I’ve practiced the keto diet and kept my macros for carbohydrates closer to 10 percent because I was starting the training process for a marathon.

 

Myth 3: You Can Eat Any Type of Fat
Fact: Healthy fats are highly encouraged for the keto diet. Just like with a balanced diet, it’s best to stay away from saturated fats and trans fats. Consume foods that are organic, contain virgin olive oil, are grass-fed and pasture-raised, and do not contain ingredients that are difficult to pronounce (a good indicator that it’s processed).
Tip: Space out the amount of fat you will eat during the day to prevent any stomach discomfort

 

Myth 4: The Only Benefit Is Weight Loss
Fact: You won’t just see the numbers going down on the scale, but you’ll also notice that you may be more focused. The keto diet helps to regulate hormones, stabilize blood sugar levels, enhance cognitive function, and improve gut health. There’s also research being done on how the diet could potentially benefit patients with cancer.

 

Myth 5: Exercising Is Not Recommended
Fact: Exercise! At the start of the diet, you may feel more tired, but it’s not an excuse to stop exercising. Your body is figuring out the fuel source. To get the most out of your workouts, make sure you’re eating enough and allowing enough time for recovery. You may also notice that you may need more carbs to exercise—it’s fine to up your carb intake a bit on workout days (listen to your body).

 

Myth 6: You Will Lose Muscle Mass
Fact: It’s possible to gain muscle mass while on the diet. A study published by the Journal of Strength and Conditioning Research found that following the keto diet while practicing strength training can pack on slabs of lean muscle.

 

Myth 7: Ketosis and Ketoacidosis Are the Same Phenomenon
Fact: They are two different conditions. Ketoacidosis is a dangerous diabetic complication when the body creates too many ketones in the blood. It’s important to note that this only happens in diabetics or those who have a history of metabolic dysfunction. As for ketosis, it is a metabolic state that occurs when we limit our carbohydrate intake and increase our fat intake, simply switching fuel sources.

 

Myth 8: You Will Always Feel Tired
Fact: You may experience fatigue during the adjustment period of the diet, but it goes away soon. The fatigue is commonly associated with the “keto flu,” but not everyone experiences this phenomenon. And if you do encounter the keto flu during the adjustment phase of the diet, it should last no longer than a week.

 

Myth 9: It’s a Short-Term Diet
Fact: The length of the diet depends on your needs and goals. A standard time frame for the diet is two to three months, and then reverting to normal eating patterns for a few weeks.

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321 Quote Me Challenge

Rules: 3.2.1 Quote Me!


Thank the Selector
Post 2 quotes for the dedicated Topic of the Day.
Select 3 bloggers to take part in ‘3.2.1 Quote Me!’
Note: Although this is the topic for today there is no specific deadline to it, meaning you can answer as and when.


Thank you Rory,https://aguycalledbloke.blog/2018/11/11/321-quote-me-good-health/ Healthy quotes are really a good thing to read, and I am happy to post some for others to read. Being Healthy is one of the things we should always strive to be.

 

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I NOMINATE,

http://photosociology.photography

Richard , who is a dear writer friend of mine. Check his webpage out and his photography.

https://nursechrisp.com/

http://aletheasmind.wordpress.com/

 

 

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Did You Know?/Cloudy Pee…Health Information

Cloudy Pee Is Something You Definitely Don’t Want To Ignore


1. You’re not drinking enough water.
Dehydration is a common culprit for cloudy pee, says Ayoub-but drinking more Diet Coke or iced coffee isn’t necessarily going to help you out. You need good old fashioned H20, she says.

That’s because any kind of caffeinated beverage can make dehydration worse. “When we don’t consume enough water, urine becomes more concentrated and crystallized,” says Ayoub. “This will cause irritation in the bladder and can lead to cloudy urine.” It’s recommended that the average adult drink about 70 ounces a day (barring any fluid restrictions for medical reasons, such as heart and kidney diseases), she says.
2. You have a urinary tract infection.
Yes, every woman’s favorite thing-a UTI-can definitely cause your pee to look a bit cloudy. That’s because UTIs happen when bacteria infects any part of the urinary system (your kidneys, bladder, and urethra), but UTIs typically only infect your bladder or urethra, and can be caused by dehydration, constipation, or just not emptying your bladder all the way, says Ayoub.
That bacteria is what makes your pee look opaque: “Urine will sediment, stagnate, and become a milieu for bacteria,” says Ayoub. A UTI can be treated with a round of antibiotics to crush the infection, and it’s definitely a “the-sooner-the-better” type of situation.
3. You have something called vaginitis.
Vaginitis is basically inflammation of the vagina, and it can also bring about murky urine along with abnormal vaginal discharge and an unpleasant odor, plus itching, and possibly even pain during sex, says Ayoub.
Vaginitis can also develop as a result of an allergic reaction to certain irritants and chemicals in personal care products like soaps or perfumed feminine products. If you think you might have vaginitis, see a doc-they’ll likely prescribe you an antibiotic or antifungal medication and things should clear up in a week or two
4. You have a sexually transmitted infection.
Sexually transmitted infections (STIs) like gonorrhea and chlamydia, cause cloudy urine, says Ayoub-especially in the early stages of the infection. “These infections often result in discharge which taints the urine,” she says.
But cloudy urine can show up in more chronic stages of the infections, too: “In the chronic setting, they also cause scar tissue in the urethra which prevents the bladder from emptying and therefore results in cloudy urine,” says Ayoub.
The tricky thing is, you if you’re not paying close attention to your urine and discharge, you might miss an STI-aside from a change in appearance or amount of discharge, many STIs are asymptomatic, she says. Check with your doctor if you notice abnormal discharge, experience any itching or pain along with cloudy urine, and ask for an STI test.
5. You have a kidney stone-or multiple kidney stones.
Kidney stones are literally good for nothing–and those sharp, spiky, painful-to-pass suckers, could be the reason for the fog in your pee.
“When moving, the stones might cause tiny scratches that result in blood in urine which then shows up as cloudiness,” says Ayoub. If the stones contain bacteria, they might bring on a UTI too, which again results in cloudy urine. “Also, if the stones break up, some pieces will make urine look cloudy as well,” she says. There’s literally nothing fun about kidney stones, so check in with your doctor and pray for a swift exit.
6. Your urine might actually have blood in it.
So, yeah, blood is red-but if it shows up microscopically in your urine, it could make your pee look more cloudy than pinkish, says Ayoub.
“Causes of blood in urine include UTIs, kidney and bladder stones, enlarged prostate, and-rarely-urinary tract tumors.” It’s important to note that not every cloudy pee contains blood, she says, but you should get your urine tested and see a urologist to be sure.
7. You have chronic kidney disease.
Just so you know, this one is highly unlikely in an otherwise healthy person, but chronic kidney disease (CKD) is still a possibility with cloudy urine.
CKD is a progressive decline in the kidneys’ ability to perform one of its main functions: filtering metabolic waste products from the blood. “This can lead to the excretion of protein, which makes the urine look cloudy,” says Ayoub. Other symptoms include nausea, fatigue, difficulty breathing, muscle cramps, and yellowing of the skin. The kidney damage is usually permanent, but treatment can help ease progression.
8. You have diabetes.
Diabetes is a chronic disease that develops when your blood glucose (or blood sugar) is too high. Insulin, a hormone produced by the pancreas, helps regulate that sugar and use it as energy. But when your body doesn’t make enough insulin or doesn’t use it properly, the sugar stays put in the blood instead of going to other cells.
There are two main types of diabetes: Type 1 occurs when the body isn’t producing insulin, and Type 2 (the more common of the two) occurs when the body isn’t responding to insulin properly. According to Ayoub, both types 1 and 2 can result in cloudy urine, “as they can cause sugar to appear in the urine when the blood sugar levels are elevated.”

If you’ve had cloudy urine for a while-along with other common diabetes symptoms like urinating often and feeling extremely thirsty-check in with your doctor.


https://www.msn.com/en-us/health/medical/cloudy-pee-is-something-you-definitely-don’t-want-to-ignore/ar-BBONb3s?li=BBnba9O&ocid=spartandhp

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Tips to Lower Cholesterol/Information Share

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Cholesterol is a waxy substance produced by your liver and obtained by eating animal products such as meat, dairy and eggs.

Eating large amounts of saturated fat, trans fat and sugars can raise cholesterol levels.

While “good” HDL cholesterol may be beneficial for your health, high levels of “bad” LDL cholesterol, particularly when oxidized, have been linked to an increased risk of heart disease, heart attack and stroke.

That’s because oxidized LDL cholesterol is more likely to stick to the walls of your arteries and form plaques, which clog these blood vessels.

Here are 4 tips to lower cholesterol with your diet and help reduce your risk of heart disease.

1. Eat Foods Rich in Soluble Fiber
Soluble fiber lowers cholesterol by preventing reabsorption of bile in your gut, which leads to the excretion of bile in the feces. Your body pulls cholesterol from the bloodstream to make more bile, therefore reducing levels.

2. Enjoy Lots of Fruits and Vegetables
Eating at least four servings of fruits and vegetables daily can lower LDL cholesterol levels and reduce LDL oxidation, which may reduce your risk of heart disease.

3. Cook with Herbs and Spices
Both fresh and dried herbs and spices can help lower cholesterol levels. They contain antioxidants that prevent LDL cholesterol from oxidation.

4. Avoid Artificial Trans Fats
Artificial trans fats are linked to higher LDL cholesterol levels and an increased risk of heart disease. Recently, the US banned their use in restaurants and processed foods, making them easier to avoid.

Avoid ingredients that increase LDL cholesterol, like trans fats and added sugars, to keep cholesterol in healthy ranges.

All evidence & citations are from US National Library of Medicine National Institutes of Health

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Myths About Colds, Flu/Information Share

 

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Myth 1: The flu is just a bad cold
While some people may use the words cold and flu interchangeably, they are in fact very different. Flu is a much more serious illness than the common cold.

“People need to understand that the flu is serious and can turn deadly,” Dr. Melissa Stockwell, associate professor of pediatrics and population and family health at Columbia University Irving Medical Center, told CBS News. “The CDC just released data that last flu season 80,000 Americans died from flu.”

Myth 2: You can get the flu from the flu shot
Some people put off or refuse to get vaccinated against the flu because they fear they will get the flu from the shot. This is simply not possible, experts explain.
“The flu vaccine is not a live virus,” Taege said. “You cannot become infected from the vaccine itself.”

Myth 3: I got a flu shot last year so I don’t need to get another one
The CDC recommends everyone age 6 months and older get vaccinated against the flu every year. Getting a flu vaccine one year does not make you immune to the following year’s flu virus.
An annual flu vaccine is needed for two reasons. The first is because the human body’s immune response from vaccination declines over time so a yearly vaccine is needed for optimal protection.
Second, since different strains of the flu circulate each year and are constantly changing, the formulation of the flu shot is reviewed and updated each year to keep up with changing flu viruses.
Pediatricians recommend flu shots for kids
Myth 4: Loading up on vitamins can ward off colds and flu
When some people feel a cold coming on, they immediately load up on vitamin C to “nip it in the bud.” Unfortunately, there is no scientific proof that vitamins can help prevent a cold or flu.
“Maintaining rest, hydration, good nutrition all along is important,” Taege said, “but flooding yourself with vitamins at the time you think you’re having an onset of an illness, is not going to prevent it to the best of our knowledge.”
There is some research to support taking oral zinc tablets to help shorten the length of a cold.

Myth 5: Exercising while sick helps you “sweat out” the germs
Despite assertions that it’s possible to “sweat out” cold or flu germs, that notion is just “simply false,” Taege said.
“Exercising yourself to the point of fatigue with significant exertion while you’re ill is not a good idea. It’s not going to make it go away more quickly,” he said. “What you need to do is be sure that you’re staying hydrated and resting.”

Myth 6: You can still get the flu even if you got the flu shot, so there’s no point in getting vaccinated
Yes, it is still possible to become sick with the flu even if you’ve gotten a flu shot. However, that’s no reason to skip the vaccine — experts say some protection is better than none.
The flu vaccine is formulated each year to match the strains of the virus that health officials believe are most likely to circulate in the months ahead.

Myth 7: Going out in the cold weather without a coat will give you the flu
While illnesses from colds and flu are more common in the winter, the chilly temperature actually has nothing to do with whether or not you get sick.
“Being out in the cold really has no direct influence,” Taege said. “There has to be some exposure to the virus. So if you haven’t been in contact with someone who’s sick or with the virus itself, going outside without a proper jacket and hat on in 10 degrees F will make you cold, but it’s not going to give you influenza.”
Myth 8: I’m young and healthy so I don’t need to bother getting the flu shot

The flu can strike anyone at any age and lead to severe illness. While complications are more common in very young children, the very old, and in people with compromised immune systems, healthy young people can still be affected.


In addition to getting the flu shot, the CDC recommends the following steps to avoid illness this cold and flu season:

-Wash your hands frequently with soap and warm water. If soap isn’t available, use an alcohol-based hand sanitizer.
-Try to avoid close contact with sick people.
-If you are sick, limit contact with others as much as possible. If you have the flu, stay home for at least 24 hours after your fever is gone, except to get medical care or for other necessities.
-Avoid touching your eyes, nose, and mouth as germs spread this way.
-Cover your nose and mouth with a tissue when you cough or sneeze and then throw the tissue away.
-Disinfect surfaces and objects that may be contaminated with germs like the flu.


MSN/ Health and Fitness

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Health Benefits of B6/Information Share

6 Health Benefits of Vitamin B6

 

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that your body needs for several functions. It’s significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters.

Your body cannot produce vitamin B6, so you must obtain it from foods or supplements. Most people get enough vitamin B6 through their diet, but certain populations may be at risk for deficiency.

Consuming adequate amounts of vitamin B6 is important for optimal health and may even prevent and treat chronic diseases.

 

Here are 6 health benefits of vitamin B6, backed by science.
1. Low levels of vitamin B6 in older adults have been linked to depression, but research has not shown that B6 is an effective treatment for mood disorders.

2. Vitamin B6 may prevent a decline in brain function by decreasing homocysteine levels that have been associated with Alzheimer’s disease and memory impairments. However, studies have not proven the effectiveness of B6 in improving brain health.

3. Not getting enough vitamin B6 can lead to low hemoglobin and anemia, so supplementing with this vitamin may prevent or treat these issues.

4. Some research has indicated that high doses of vitamin B6 may be effective at decreasing anxiety and other mood issues associated with PMS due to its role in creating neurotransmitters.

5. Vitamin B6 supplements in doses of 30–75 mg a day have been used as an effective treatment for nausea and vomiting during pregnancy.

6. Vitamin B6 may help reduce high homocysteine levels that lead to narrowing of arteries. This may minimize heart disease risk.

Getting enough B6 through your diet or a supplement is crucial for staying healthy and may have other impressive health benefits as well.

All evidence & citations are from US National Library of Medicine National Institutes of Health

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Did You Know?/ News on Health,Share/Aspirin

Low-dose aspirin has no effect, causes harm in some older people, study finds

If you are a healthy older person and take a low-dose aspirin every day, it may be more harmful than you think.

A large clinical trial involving participants in Australia and the United States found a daily low-dose aspirin had no effect on prolonging life in healthy, elderly people. It also showed a higher rate of suffering from a major hemorrhage.

Results from the trial were published in the New England Journal of Medicine.

Over a four-year span starting in 2010, the trial enrolled more than 19,000 people in Australia and the U.S. who were 70 and older, or 65 for African-American and Hispanic participants because their risks of dementia or cardiovascular disease are higher. Also, the participants did not have cardiovascular disease, dementia or a physical disability.

Roughly half of participants were given 100 mg of low-dose aspirin, while the rest were given a placebo.

The results showed the aspirin had no impact on whether people would suffer from dementia or a disability. The trial found 90.3 percent of the people who took aspirin remained alive with no persistent physical disability or dementia, compared with 90.5 percent of people on the placebo. Rates of people who suffered from disability and dementia were nearly the same.

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