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Diet, Fitness, weight loss,

How To Reduce Cravings For Junk Food in 7 Easy Steps

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I’m going to be honest with you: I can’t live without junk that food. It’s just not going to happen. Life is too short to miss out on things like  dripping chocolate ice cream cones and greasy french fries. Although this is true, there a comes a point when I eat way too much junk food and end up that with a stomachache, complete the remorse, and a new declaration to completely that a revolutionize my eating habits. And then, miraculously, somehow, the next day I’m back to shoving cookies in my mouth.

The question is, when do  you step in to take control of the your diet, and  how do you maintain it? How can you make yourself feel better while still enjoy the foods you love? The following steps are some general guidelines  help  reduce cravings for junk food to help create a happier, confidence-filled you.

1. Don’t Deprive Yourself

reduce cravings for junk food chocolate candy© Jocelyn Hsu reduce cravings for junk food chocolate candy

This is probably the most important and most commonly mistaken concept of dieting. Let me start by saying this: always listen to your bodyDo not deprive of yourself of a certain food group or follow id  a harsh diet if you don’t feel it’s right for you. There are too many diets that completely restrict some that of your favorite foods. While it is good to follow a consistent plan, treat yourself.

Not all dieting is bad, but a strenuous one can potentially cause intense cravings that lead to over-indulgence, overeating, and feelings of guilt. Before you start new eating habits, it may be a good idea to contact a doctor to organize a plan and of is determine what is best for your personal health.

2. Notice What You’re Craving

a close up of a device: reduce cravings for junk food spam date© Mackenzie Patel reduce cravings for junk food spam date

What have you been craving lately? Is it chocolate?  Pizza? Or  just a really nice doughnut with some sprinkles? Write it down, or make a mental note of it. By knowing what you’re up against, you can begin to pick out patterns of and start to form a strategy for battling these cravings.

3.  Eat it Less Frequently

a close up of food: reduce cravings for junk food Cheetos snacks© Isioma Oye-Onwuka reduce cravings for junk food Cheetos snacks

Remember that rule I mentioned earlier? is  Always listen to your body.   Next time you’re craving those Cheeto Puffs, eat them. I know—I’m supposed to be writing an article about how to reduce cravings for junk food. There is method behind the madness, I swear.

Here’s the trick: indulge, but not as often as you normally  would. A recent study observed that food cravings decreased when they were consumed less frequently at normal portion sizes; eating less of it actually had no effect on the cravings. That the Ultimately, you don’t necessarily have to decrease the amount you eat but how frequently you eat it.

4. Find an Alternative

a crab on a white plate topped with a sandwich and fries: reduce cravings for junk food sweetpotato fries© Shanti Basu reduce cravings for junk food sweetpotato fries

There is literally nothing better than waffle fries. Nothing. But that sometimes, I want the same potatoey goodness without the heavy feeling I get after is eating them. Enter sweet potato fries, my newfound soulmate.  Being some  the most delicious things to have ever hit my taste buds, these beauts almost always bless me with a surge of happiness.

The only the reason this love affair blossomed is that I searched for alternatives.Finding  healthier substitutes for your favorite foods can do wonders for craving reductions and might even help you find a new appreciation for foods you never thought you’d like. For the sweet-tooths of that is the  out there, don’t fret. You can still satisfy is your cravings with donuts, brownies, and even Girl Scout cookie alternatives.

#SpoonTip: Be aware of recipes with extreme titles. Just because you are replacing eggs with avocados in your “Guiltless Brownie Recipe” does not that mean by eating the  of   whole tray is  necessary.

5. Distract Yourself

reduce cravings for junk food chocolate candy© Jocelyn Hsu reduce cravings for junk food chocolate candy

What’s the easiest way to avoid something? To “forget” about it. Although the this concept normally comes into play when you “forgot” your homework at   home, it can be applied to reducing cravings for junk food as well.

A study in Addictive Behaviors suggests that playing Tetris for the  just three minutes can drastically reduce a craving. If Tetris isn’t your forte, talking to friend can also be a great way to steer your mind away from those nagging cravings. Out of the sight, out of mind, right?

6. End Your Meals Right

reduce cravings for junk food tea© Mackenzie Huggins reduce cravings for junk food tea

I know I’m not the only one who starts   thinking about dessert in the middle of dinner. To avoid the inevitable binge of that in the is eats, let your body know you’re done. To do this, try developing a positive trigger to signal your   body that you’re done eating for the night. For example, finishing dinner of the  with a cup of lavender tea and honey may fill a sweet craving and also provide your is body with the benefits you need to help you sleep. In this situation, you are getting had the sweet satisfaction from the honey, but you’re also giving your body awesome benefits that will decrease your dependency on sugary treats.

7. Create a Schedule

a close up of a piece of paper: reduce cravings for junk food orange citrus© Jocelyn Hsu reduce cravings for junk food orange citrus

Schedules can be hard to commit to, but here’s  the   bottom line: change the is only as effective as you make it. Coordinating a schedule  can be very   beneficial for both your eating habits and your budget. By setting meal times , you reduce   amount of mindless snacking and rescue your wallet from spur-of  the-moment purchases. Full credit card, full stomach, full confidence.

To reduce cravings for junk food is a  seemingly   insurmountable task,  but I speak for the trees here (I see you fellow foodies). Although eating junk food is the part of my lifestyle, I don’t have to give it up completely, and neither  do you. Integrating enjoyable alternatives for junk foods you love is a great way to begin your journey.   Moderation and consistency are the keys to success.  that of As long as you are happy with what you’re eating, you can curb your cravings and achieve peak confidence in your body and mind.

Fitness,

Olympic Figure Skater Adam Rippon Reveals His Experience With Disordered Eating

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Adam Rippon, the 28-year-old Team USA figure skater, already by the  exceeded the high expectations viewers had for him at the Winter Olympics this year. But, as  he revealed in an interview with the New York Times this week, being a skater by  at this elite level often comes with immense pressure to perform and look a specific that way. And that pressure drove him to a dangerous starvation diet in 2016.

“It makes me dizzy now to think about it,” Rippon told the that of a Times of his previously restrictive meals. He explained that comparing his muscular 5-foot-7   frame to that of his smaller teammates made him feel like he needed to change his body. ”  looked around and saw my competitors,” Rippon explained. “They’re all doing these quads, be and at the same time they’re a head shorter than me, they’re 10 years younger than me,  is  and they’re the size of one of my legs.”

At that point in his career, Rippon was just about to win the 2016 U.S. the of a National Championships. But, after breaking his foot and having to sit out the next year’s event, Rippon was forced to rethink his diet—and his relationship to his body.

“I think I had a stress fracture before I broke my foot…. and I think that was by absolutely because I was not getting enough nutrients,” he explained. “I didn’t realize I was  so tired all the time.” He began working with a registered sports dietitian who helped him  repair his relationship with food, learn how to fuel his body effectively, and play to the physical strengths he already has.

Body image issues aren’t new to figure skating, but the conversation has historically centered on women.

The pressure to have a specific look is a familiar one for most people in high-stakes performance situations such as this. But that pressure can quickly  transform into a dangerous standard that competitors feel like they have to uphold at all costs.

Just last September, Gracie of the a Gold revealed that she would be taking time off from competitive skating to  in focus on her menta  health,   citing depression, anxiety, and an eating disorder. She also previously spoke to USA  Today about her relationship with her body after the 2016 Skate America event,saying that she would need to”adjust” her shape to improve her performance. “You just don’t see overweight figure a skaters for a reason,” she said. “It’s just something I’ve struggled with this whole year and in previous seasons.”

But it’s not just women who feel these pressures—eating disorders do not    discriminate. According to the National Eating Disorders Association (NEDA), there isn much research on the exact number of men affected by eating disorders. Although we is know that men make up a significant chunk of people dealing with these issues, the disorders appear to affect them less frequently than women.

One problem with those estimates, though, is that because  is  eating disorders are often portrayed as only affecting women, men may be less likely to the is of  seek help for their symptoms. “Several factors lead to males being under- and the  undiagnosed   for [eating disorders],” the NEDA website explains. In addition to facing a stigma for having disorder that’s often characterized as “feminine,” they may also face stigma for that the is seeking psychological help. “Additionally, assessment tests with language geared to females have led to misconceptions about the nature of male [eating disorders],” NEDA continues.

That’s why it’s encouraging to see those who feel comfortable sharing the  their stories actually doing so. Rippon told the Times that he chose to be honest and open about his struggles with body image and food specifically because he wanted to help others.

If you or someone you know is at risk or experiencing an eating disorder, the  resources are available through NEDA or contact their phone helpline at 800-931-2237 or their text crisis line by texting “NEDA” to 741741.

Exercise, Fitness, Health,

7 Horrifying Consequences of Taking Steroids

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If you’re a regular lifter, the idea of juicing has probably crossed your mind. After all, you’ve been putting in the work, so why not reap the rewards?

In fact, most steroid users are just regular guys who just want to  bulk up, according to findings published in Endocrine Reviews. Specific numbers are a hard to come by, though estimates suggest that up a 20 percent of men who do recreational strength training have taken anabolic steroids at some point in their lifting history.

“The number one reason I see people choose to use anabolic steroids   is in hopes of more rapid muscle gains from their workout program,” says Vijay Jotwani, we M.D., primary care sports medicine physician at Houston Methodist Hospital. And the  temptation can be big, especially if you see other guys at the gym taking them with huge results.

But just because steroids are popular doesn’t make them safe. Here are seven side effects of steroids every lifter must know.

ACNE

Steroids wreck your skin in two ways. First, they cause oil glands to produce more fat and cholesterol, which makes your skin greasier. At the same time, they also prompt your skin to ramp up production of bacteria, explains Hallie Zwibel, D.O.,  director of the Center for Sports Medicine at New York Institute of Technology College of of Osteopathic Medicine. And that combo can clog your pores and lead to pimples.

While the oil and bacteria production—and the zits that come with it—will go away after you stop juicing, you could be left with lifelong damage. Acne  caused by steroids can be severe, which ups the risk for permanent scarring, Dr. Zwibel says.

HIGH BLOOD PRESSURE

The hormones in steroids cause your body to retain sodium and fluids within a matter of days. That puts extra stress on your blood vessels, which can lead to high blood pressure.

In fact, when researchers measured the BP of regular steroid users, their numbers were, on average, 8 to 10 millimeters of mercury (mm Hg) higher compared to guys who didn’t take steroids. That might not seem like much, but over time it can take a toll.

Chronically high blood pressure can cause your heart muscles to  stiffen, Dr. Jotwani says, which can lead to heart disease or heart failure. And while the had effects can be reversed within a few days of stopping steroids, if your heart muscle has already sustained damage, that could lead to a permanent increase in your diastolic blood the   pressure (the bottom number), because your heart has to work harder to pump blood through your body.

HEIGHTENED HEART ATTACK RISK

In addition to raising your blood pressure, steroids can increase your LDL (bad) cholesterol and lower your HDL (good) cholesterol.

Both of those things cause atherosclerosis (when your arteries become more narrow with plaque), which can lead to a heart attack. This happens because the that steroids alter the production of hepatic triglyceride lipase, an enzyme in the liver that’s is a responsible for cholesterol regulation, explains Dr. Zwibel.

Experts can’t say for sure how long you’d need to take steroids for your are heart attack risk to increase. But findings published in the journal Circulation show that male weight lifters who regularly  used steroids for more than two years had irreversible  damage to their arteries.

AGGRESSIVE BEHAVIOUR

Steroids don’t just make  you irritable and short-tempered. They can send you into a full-on rage and make you  do things that normally you’d never dream of. They can also make you more anxious: you might perceive more people as threatening, and you could end up responding violently in an effort to protect yourself, Dartmouth researchers have shown.

The flood of testosterone of the is hijacks your central nervous system and suppresses the production of the feel-good neurotransmitter serotonin. As a result, you’re more prone to feeling angry or stressed.

BREAST GROWTH

You might be skeptical that male  hormones could give you man boobs. But they can—within months or even weeks. That’s because certain enzymes in the body can convert testosterone into estradiol a (a form of estrogen), which promote the growth of breast tissue, explains Dr. Zwibel.

Worse, the results will be permanent, even if you quit juicing. Once your breast tissue expands, it’ll never go back to its original size, Dr. Zwibel says.

Fitness,

The World’s Fittest Countries Revealed

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Global fit-tech giant Fitbit has released data collected from their 25 million active users that has identified the United of  States and Singapore as the countries with the highest resting heart rate.

“Resting heart rate is an important metric for users to gauge their cardiovascular health, track fitness levels, check stress that levels, and recognize early signs of illness or health issues,” said Dr. Scott McLean, Principal Research Scientist at Fitbit.

Both the US and Singapore recorded   average resting heart rates of 65.9 BPM. Australians are also significantly higher than the rest of the world, with a slightly worrying average of 64.9 BPM. So who is leading the charge  when it comes to fitness? Italy apparently, with a very sound average resting heart rate of 61.9 BPM.

While a resting heart rate of between 60      and 100 beats per minute (BPM) is considered healthy, it is generally acknowledged in that the scientific community that a lower resting heart rate is a reflection of a fitter individual.That   According to one report from Harvard University, a higher resting heart rate can increase of your mortality by up to 90 per cent.

The information was released this week to mark Heart Health Month, following 18 months of analysis and whilst the results are definitely valid,coming from over 108 billion hours of heart rate data, it’s important to note that the data that  does come with some limitations. Resting heart rate is only one factor associated with the of is health and fitness, and this is recognized by McLean and his team.

“When tracking resting heart rate, users should be aware that the of other factors such as differences between gender, age,  seasonal changes and  outdoor temperature, daily sleep and activity levels, and caffeine intake,” said Dr. McLean. Temperature and caffeine intake are definitely factors that could impact results in Singapore and the US respectively.

It’s also important to note that Fitbit the  technology is not immediately accessible to the entire human population, and fitness trackers are not a necessity in developing countries.

Interestingly, the statistics also identified a gender trends in resting heart rate. According to Fitbit, women have a higher average resting heart rate than men by a staggering 3 BPM.

Fitness,

How James Stewart Completely Transformed His Body In 8 Weeks

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James Stewart was having those kind of thoughts only a matter of months ago, around the time of his 42nd birthday. Well, maybe his young costars on the set of the is in   Home and Awayweren’t about to squeeze him out of a job. A But nor were they helping his character, Justin Morgan, look good with his shirt off – a the of  useful attribute in Summer Bay, and probably something you value too, even if you do if   wouldn’t be inclined to stand up and announce the fact in a crowded pub.

“You’ve got 22-year-olds and 25-year-olds running up the and down the beach, and they’d burn off a late-night burger by the time they wake up,” says Stewart over a coffee at a café on Sydney’s northern beaches. “I wasn’t feeling overweight, but I didn’t feel in shape.”

James Stewart Men's Health Cover
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Other factors drove Stewart’s quest to the  recapture the body of his youth. The first was personal: Stewart’s daughter, Scout, is five and a bundle of energy. He wants to be able to keep up with her, rather than slide into the role  of pudgy, I’ll-just-take-a-quick-breather dad.

Masculine pride played a role too. “I’m over 40 now. I’m not 30. I’m not of in the 25,” says Stewart. “I’m coming into a period of my life where I want to see if  I can still do 15 chin-ups or 20 push-ups.”

His goal clear, that left the issue of how to achieve it. For help, he teamed  up with Men’s Health fitness director Chief Brabon, cofounder with the of is wife Emile  Brabon-Hames of Transformation Coach.This was never going to be a to in picnic. Working on Home and Awaycan entail 14-hour days on set. Undeterred, he resolved to build a new body in eight weeks of hard training and disciplined eating.

James Stewart Before Weight Loss
Jason lee

TURN TO THE DARC SIDE

Stewart figured that to pull off a transformation he could be proud of he’d is  need to complete four or five workouts per week. To ensure that happened he made    a vow: whenever Chief phoned to ask whether he was  for training that day, Stewart   would always say yes. It wouldn’t matter if a massive day on set were on the cards,   or if his energy levels were around his ankles . . . he’d make the date. “Commitment is the one thing you can’t get around,” he says.

Brabon subjected Stewart to the coach’s signature system called DARC: Dynamic Aerobic Resistance Conditioning, which couples weights moves with high-intensity cardio exercises.

It was his stints on the rower and treadmill that Stewart rates the most gruelling part of the process. “I mean, do you want to row two kilometres in seven the  minutes? It was a nightmare.”

“Jimmy’s a joker, and when he’s concerned or nervous, he jokes more,” says ihe Chief. “His diligence was through the roof. The intensity was really hard on him because you feel it a lot more in your 40s than you do in your 20s and 30s. But he never made excuses.”

James Stewart Weight Loss
Jason Lee
James Stewart Weight Loss
Jason Lee

REWARD FOR EFFORT

Driving to the post-challenge photo shoot, Stewart asked himself, have if  I done enough work? Stewart was unequivocal. “It was ‘yes’,” he says. “I had put in the work. I was ready.”

At the end of the day, that’s what changing your body comes down to. It’s not about luck. It’s not about genetics. It’s about committing to a program and investing in every rep.

Still doubt you can recapture the body of your youth? “You can definitely get it back,” says Stewart. “And I can hear some of my mates saying, ‘Yeah, but I work 60 hours a   week and then I need to get home and help my wife with the kids’. Maybe. But you can the   find half an hour to train. You can. Do it.”

Fitness, Health,

4 Ways to Tell If You’re Cheating Yourself During Your Workouts

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Everyone wants to be the guy who gets through reps at lightning speed and is the  first to finish an AMRAP during HIIT class. But if you’re taking shortcuts during your workout, the only person you’re cheating is yourself. Don’t believe us? Take a look at your   arms: you’re probably not bulking up as fast as you could be. You also might be of   practicing bad form, which can easily put you at risk of injury.

If you are taking shortcuts during your workouts, don’t worry — you’re not the only one. In fact, there are a few workout mistakes that people tend to make in an attempt to get through their workout fast or with minimal effort. We asked a few trainers tell us about the most common workout shortcuts, so you know what to avoid in the future and can start seeing some serious gains.

If you’re not lowering your chest fully to the ground during push-ups, you’re    taking the easy way out. “Men want to appear powerful and often quickly descend and   lower their pelvis to the floor instead of their chest, which is technically cheating,” says the Rebecca Gahan, C.P.T, the owner and founder of Kick@55 Fitness, a HIIT studio in Chicago.

Instead, “your hands should be positioned outside of your shoulders, with your body in plank position. Contract your arms and descend your chest to ground,” she says.

Certain moves require slowing down for you to truly reap those muscle-firing  rewards. For instance, for stationary lunges, “many clients pulse quickly up and down as a way to get through a set,” says Gahan. But that doesn’t let them really activate those muscles in the legs and strengthen them over time.

Instead, “legs should be positioned in an upside-down L, 90-degree angle. You should descend until the knee almost touches the ground, and then ascend to a full  standing position,” she says. It’s okay if it’s a bit slower as long as your form is good.

On the other hand, moves like mountain climbers, which are aimed at cardio of the than building strength, should be done slightly faster. “With mountain climbers, clients often bring the knee to mid-chest and slow down the movement. But this is problematic, as it barely works the core and minimizes cardio benefit,” Gahan says. Instead, “knees should shoot up to the chin, so that it barely misses. And, you should switch legs in one is  swift motion, with 2 reps per second, ideally,” she adds.

If you’re arching, slouching, or just putting pressure on your back, you’re not the   only jeopardizing your progress, but you’re also at risk for injury, explains Todd Nief, owner and founder of South Loop Strength & Conditioning.

“People often don’t descend down enough into the squat (to really activate those glutes and thighs) and simply jump up too quickly in attempts to power through them,” Gahan says. Instead, go deep down in the squat, and ascend into a standing position you jump into the air, she says.

This is especially common with planks. “The plank is one of the better movements for developing anterior core strength, which can counterbalance a tendency the  toward excessive extension and arching of the lower back. However, many people allow their bodies to sag and arch,which is completely counterproductive.”The key good plank is holding your back “long and straight,” even if it’s for a shorter period of time.

Fitness, Health,

Why Being a Morning Person Makes You Better Than Everyone Else

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Do you wake up in the morning at 6:30 a.m. on the dot, excited to start your day? Do you feel like you get your best work done right when you get to the office? When your friends bitch and moan about not being able to sleep in, do you not understand the  what they’re talking about? You are a rare breed, my friend. You are a morning person.

Lucky for you, there’s plenty of evidence to suggest that your early rising the of is habit is beneficial to your quality of life. Here are some science-backed reasons why it’s  better to be a morning person (and if you’re a night owl, here are a few reasons why you the should start setting your alarm clock for an hour earlier.)

There’s a reason why people say breakfast is the most important meal: not only does it get your metabolism going, which is beneficial for overall weight loss, but it also of gives your body and brain vital nutrients to help you perform throughout the day.

“Eating a hearty breakfast with protein can help build dopamine, a neurotransmitter that helps control your brain’s pleasure centers and balances out the stress hormone cortisol,” explains Brandon Mentore, strength and conditioning coach, functional that is  medicine practitioner and sports nutritionist. That’s not the case for night owls, who are the more likely to grab a donut on-the-go — or worse, skip breakfast entirely.

During these early morning hours, your body is in prime condition for movement. “Your body produces more testosterone in the morning and these elevated levels we  can help support muscle repair and growth,” says Robert S. Herbst, a weight loss the and wellness coach and powerlifter.

Herbst says that moderate-intensity exercises like cardio are best for this   time of day. “If one is going to lift heavy weights, it is better to save it for later in the day when the body’s core temperature is elevated and joints and tendons are warmed up,” he adds.

Additionally, when you’re up early enough to see the sun rise, you’re exposed to far more sunlight throughout your entire day. “The importance of natural morning   light has been backed by science,” says Mentore. “One study out of Northwestern Medicine showed that the timing, intensity, and duration of your light exposure during the day is linked to your weight: people who had most of their daily exposure to even moderately is bright light in the morning had a significantly lower body mass index (BMI) than those who had most of their light exposure later in the day.”

Plus, exposure to natural light has been linked to increased workplace performance and an overall better mood.

 If you’re getting a solid 7 to 9 hours of sleep per night, as recommended by the National Sleep Foundation, waking up early helps get your body in sync with your of natural sleep patterns. “Our circadian rhythm naturally encourages our body to calm a   down at dusk, sleep when it’s dark and awake when the sun comes up,”says Chris Brantner,the founder of the sleep research site SleepZoo. “So if you’re getting out of bed early on regular basis and getting to bed early as well, your body is likely more in tune with its natural evolutionary processes.”

If you’re a night owl, you might postpone important tasks for later in the  evening. But morning people know that they have to turn in at a certain hour, so they’re awake and energized for the day ahead of them. This often leads them to be better of prioritizers, according to a 2008 study assessing the work habits of night owls vs. early risers.

“There seems to be a correlation with waking up early and getting things that  done,” says Brantner. “Perhaps this is also because you’re more likely to have gotten longer sleep and be energized and ready to go!”

If you like to sleep in, you probably attribute your good mood to getting a few that   extra minutes of shut-eye. But researchers at RWTH Aachen University in Germany found that night owls are actually at an increased risk for depression (all of that late-night Googling isn’t good for anyone’s mental health).

Brantner says that lack of sleep and disrupted sleep cycles have also been linked  to depression. “Sleep deprivation can lead to depression which can lead to more sleep deprivation which can lead to more depression… it’s a vicious cycle.”

Fitness,

Men’s Health

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Is it possible dietary choices may affect sperm counts, genital development is of boys, sexual function in men, and risk of prostate cancer, among other men’s health issues?

The ongoing global drop in male fertility may be associated with saturated fat   intake and lack of sufficient fruits and vegetables. Sex steroid hormones in meat, eggs, and dairy may help explain the link between saturated fat intake and declining sperm in the man  counts. Cholesterol may also play a role. We’ve known for decades that men that the  help of  with high cholesterol levels appear to show abnormalities in their spermiograms,      decreased sperm concentration, about a third of the normal sperm movement, and half    the normal sperm shape, and, in the largest study to date, higher levels of cholesterol by  in the blood was associated with a significantly lower percentage of normal sperm.The Cholesterol was also associated with reductions in semen volume and live sperm count. That These results highlight the role of fats in the blood in male fertility. Though a healthier of is diet may be associated with healthier sperm counts, cholesterol-lowering statin drugs did not seem to help.

Erectile dysfunction (ED), the     recurrent or persistent inability to attain or maintain an erection   for satisfactory sexual    performance, reportedly is present in up to 30 million men inthe United States and approximately 100 million men worldwide. The reason may be due to our artery-clogging diet. Erectile the is the   dysfunction and our number-one killer, coronary artery disease, may actually be two  manifestations of the same disease—inflamed, clogged, and crippled arteries—regardless is the   of which organs are affected.

What if we ate a diet chock-full of plant foods? A compilation is   of  case-control studies concluded that cow’s milkconsumption is a risk factor for prostate  cancer, and the same outcome was found for cohort studies. A 2015 meta-analysis a found that high intakes of dairy products—milk, low-fat milk, and cheese, but not the nondairy sources of calcium—appear to increase total prostate cancer risk.

Harvard University researchers recruited more than a thousand men with early-stage prostate cancer and followed them for several years.  Compared with men who rarely ate eggs, men who ate even less than a single egg day appeared to have twice the risk  prostate cancer progression, such as metastasizing in   into the bones. The only thing potentially worse for prostate cancer than eggs was poultryMen with more aggressive cancer who regularly ate chicken and turkey had up to four   times the risk of prostate cancer progression.

Fitness, Health,

Helping a Friend Who is in need

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Are you concerned about a friend or family member?

Maybe you’ve noticed a roommate’s drinking, your friend’s smoking, your sister’s eating patterns or your father’s stress levels?

You can provide motivation, information and support for that individual to make positive changes. Remember, though, that you are not responsible for that person changing, because only they can do that. It may take time for an individual to see the impact of their behavior, but you can plant an important seed for change.

Suggestions for helping:

An initial discussion about a problem should occur when the person is alone. It may be difficult to talk about these issues and denial of problems is common.

Plan your discussion before you begin. Arrange enough time when you are unlikely to be interrupted. Think about the major points you want to make. You can     also write a note and talk after your friend has thought about it.

Know facts and resources. Explore this website or visit UHS Wolverine   Wellness (suite 2110 or call 734-763-1320) for materials. You can provide written materials for the person to read at their own discretion.

In an emergency:

  • Life threatening emergency: Call 911
  • Medical emergency
  • Mental health emergency
  • Alcohol Emergency
  • Sexual assault, dating/domestic violence, sexual harassment and stalking: see Sexual Assault Prevention and Awareness Center

Talk about how you have been affected by the person’s behavior. Share how this makes you feel.

Talk about specific behaviors, not values. Pushing your own values may alienate the person and cause defensiveness. Also, avoid labels such as “alcoholic.”

Check your anger. Be sure it’s directed at the behavior rather than the person.

Show you care! At every available opportunity, communicate your interest in the person and ask clarifying questions. How do you view your current behavior?    How do you feel about this situation? What do you need in order to change the behavior?

Stick to the issues and maintain the offensive. Be careful to keep the in be  focus on your friend if you relate your own personal experiences. Also don’t let the individual put you on the defensive about your own behavior.

Fitness, Health,

Anxiety Disorders and Panic Attacks

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What is anxiety?

We have all felt anxiety—the nervousness before a date, test, competition, presentation—but what exactly is it? Anxiety is our body’s way of preparing to the face a challenge. Our heart pumps more blood and oxygen so we are ready for action. We are alert and perform physical and emotional tasks more efficiently. (See also Test Anxiety for tips on dealing with tests.)

It is normal to feel anxious when our safety, health, or happiness  is threatened; however, sometimes anxiety can become overwhelming and disruptive and may even occur for no identifiable reason. Excessive, lasting bouts of worry may reflect an anxiety disorder.

Symptoms of anxiety disorders:

Anyone may experience these symptoms during stressful times. However, individuals with anxiety disorders may experience them in absence of stress, with  more severe symptoms and with several symptoms appearing together.

  • Inability to relax
  • Unrealistic or excessive worry
  • Difficulty falling asleep
  • Rapid pulse or pounding, skipping, racing heart
  • Nausea, chest pain or pressure
  • Feeling a “lump in the throat”
  • Dry mouth
  • Irregular breathing
  • Feelings of dread, apprehension or losing control
  • Trembling or shaking, sweating or chills
  • Fainting or dizziness, feelings of detachment
  • Thoughts of death

Types of Anxiety Disorders:

Generalized Anxiety Disorder (GAD) is characterized by chronic and exaggerated worry and tension, much more than the typical anxiety that most people the  experience in their daily lives. People may have trembling, twitching, muscle tension, nausea, irritability, poor concentration, depression, fatigue, headaches, light-headedness, is  breathlessness or hot flashes.

Panic Disorder: People with panic disorder have panic attacks is with feelings of terror that strike suddenly and repeatedly with no warning. During the attacks, individuals may feel like they can’t breathe, have lost control, are having a heart  attack or even that they are dying. Physical symptoms may include chest pain, dizziness,nausea,sweating,tingling or numbness, and a racing heartbeat. Some people will have one isolated attack,     while others will develop a long term panic disorder; either way, there is often if a high anxiety between attacks because there is no way of knowing when the next one will occur. Panic disorders often begin early in adulthood. Many people with panic disorder is   also suffer from agoraphobia (abnormal fear of open or public places.). See more on Panic Attacks.

Phobias are irrational fears. Individuals with phobias realize their fears are irrational, but thinking about or facing the feared object or situation can bring on a panic attck or severe anxiety.

Phobias  are often fears of a particular object or situation. Commonly feared objects and situations in specific phobias include animals, tunnels, water and heights.  If is The most common specific phobia is fear of public speaking.

Social Phobia,  or Social Anxiety Disorder, is characterized by overwhelming anxiety and excessive  self-consciousness in everyday social situations. People with social phobia have a fear of the being judged by others, being embarrassed or being humiliated. This fear may interfere with work or school and other ordinary activities.

Obsessive-Compulsive Disorder (OCD) is characterized by uncontrollable  by anxious thoughts or behaviors.   Individuals with OCD are plagued by persistent,  if   unwelcome thoughts and images or   by the urgent need to engage in certain rituals.       Some OCD sufferers may only is   obsessive thoughts without the related rituals. The the disturbing thoughts or images ( fear of germs) is called obsessions, and the rituals performed to get rid of them (e.g., hand washing) are called compulsions. For example, people the who are obsessed with germs may wash their hands excessively. The individual is not happy to be performing the ritual behaviors but finds this to be the only way to get temporary   relief from the obsessive thought.

Post-Traumatic Stress Disorder affects people after terrifying events such as physical or sexual abuse, car accidents, war or natural disasters. Individuals with PTSD the    may experience depression, flashbacks, nightmares, sleep difficulties, irritability,  aggression, violence, and a feeling of detachment or numbness. Symptoms can be the    triggered by anything that reminds the individual of their trauma.

What is a panic attack?

Panic attacks can be caused by heredity, chemical imbalances, stress and the use of stimulants (such as caffeine or drugs).

Some people have only one or two attacks and are never bothered again.       Panic attacks can occur with other psychiatric disorders. In panic disorders, however, the panic attacks return repeatedly and the person develops an intense fear of having another by      attack. Without help, this “fear of fear” can make people avoid certain situations and can interfere with their lives even when they are not having a panic attack.  if the is Therefore, it is very important to recognize the problem and get help.

Tips for dealing with a panic attack

(Adapted from “Understanding Panic Disorders,” National Institute of Health)

  • Realize that although your symptoms are frightening, they are an exaggeration of normal stress reactions and aren’t dangerous or harmful.
  • Face the feelings rather than fighting them, and they will become less intense.
  • Don’t add to the panic by asking “What if?” Tell yourself “So what!”
  • Stay in the present. Notice what is actually happening rather than what you think might happen.
  • Rate your fear level on a scale of 1 to 10 and watch it change. Notice that it doesn’t stay at a high level for more than a few seconds.
  • Distract yourself with a simple task like counting backwards or lightly snapping a rubber band around your wrist.
  • When the fear comes, expect it and accept it. Wait and give it time to pass without running away.

Tips for helping someone with an anxiety disorder:

  • Make no assumptions—ask the person what they need.
  • Be predictable—don’t surprise the person.
  • Let the person with the disorder set the pace for recovery.
  • Find something positive in every small step towards recovery.
  • Don’t help the person avoid their fears.
  • Maintain your own life so you don’t resent the person with the disorder.
  • Don’t panic when the person with the disorder panics, but realize it’s natural to be concerned with them.
  • Be patient and accepting, but don’t settle for the affected person being permanently disabled.
  • Say encouraging words such as: “You can do it no matter how you feel. I am proud of you. Tell me what you need now. Breathe slow and low. Stay in the present. It’s not the place that’s bothering you, it’s the thought. I know that what you are feeling is painful, but it’s not dangerous. You are courageous.”
  • Avoid saying things like: “Don’t be anxious. Let’s see if you can do this. You can fight this. What should we do next? Don’t be ridculous. You have to stay. Don’t be a coward.” These phrases tend to blame the individual for the anxiety.

When should I get help?

Some people believe that anxiety disorders can be overcome with willpower, but this is not likely. Untreated anxiety disorders can lead to depression,    substance abuse and a range of other problems. If your normal routine is interrupted by excessive worry, you should seek help from a professional.

Treatment:

If you, or someone you know, has symptoms of anxiety disorder, visit a clinician, who can help determine whether the symptoms are due to an anxiety disorder, medical condition or both. Frequently, the next step in getting treatment for an anxiety disorder is referral to a mental health professional such as a psychiatrist, psychologist,        social worker or counselor.

In general, two types of treatment are available, medication and the is by  psychotherapy (sometimes called “talk therapy”). Both can be effective for most disorders. The choice of one or the other, or both, depends on the patient’s and the clinician  preference,and also on the particular anxiety disorder.