Head over Meals!

Essential Skin Care Tips

Thu, 13 Apr 2023 03:12:24 GMT

To Maintain Healthy Skin

One of the most crucial elements of diet and skin care is enough hydration. Drink between 25 and 30 ml for each Kg of body weight of water each day to keep your skin hydrated.
Low collagen levels can cause fine lines and wrinkles. Vitamin C is well known for its ability to boost collagen synthesis. Fruits and vegetables are excellent sources of vitamin C, which can aid in the production of pro-collagen.
To maintain skin that is thick, supple, and moisturised, it is essential to consume seafood that is high in vitamin E and Omega-3 fatty acids.
Daily cleansing and moisturising of the face can help to prevent skin issues. Use a gentle, fragrance-free cleanser, sunscreen, a sunblock SPF 50, and moisturiser after washing your face.

Reference

What Should I Do If I Feel Fatigued All the Time?

Wed, 12 Apr 2023 02:56:34 GMT

Magnesium Insufficiency Is a Commonly Overlooked Cause of Fatigue!

A generalised sense of exhaustion or lack of energy is referred to as fatigue. It differs from merely feeling sleepy or drowsy.

A frequently disregarded medical condition is magnesium deficiency, also referred to as hypomagnesemia. The signs of insufficient magnesium can be numerous, some people complaint from persistent fatigue, delayed recovery, and menstrual cramps.

Recommended intake for an adult is between 200 to 300 mg of magnesium per day as a supplement. To be sure you are taking the proper amount and kind of magnesium supplement, speak with your doctor.

Reference

Tips for Sports Nutrition

Tue, 11 Apr 2023 02:38:31 GMT

Diet Depends on Training Regime

- Whether you lead an active or sedentary lifestyle, your dietary plan must be tailored to your daily activity and other factors. Your caloric intake and proportions of carbohydrates and protein will vary depending on the type, frequency, and intensity of the exercise.

- Fuel properly - Based on the amount of exercise you are performing, choose a variety of foods, including those that include carbohydrates, and vary your consumption accordingly.

- High-intensity training does have greater protein requirements (1.2-2.0g per kg body weight per day) than endurance athletes, who have somewhat higher requirements than the average sedentary population (1.2-1.8g per kg body weight per day).

- Consider drinking throughout the day, as well as before, during, and after exercise, as necessary, to stay hydrated.

Reference

Weight Plateau

Sun, 09 Apr 2023 23:57:18 GMT

Why isn't the number on the scale dropping despite the diet?

- Despite the scale's ease of use, It only measures total body weight; it does not account for changes in body fat or muscle, and it does not indicate where the fat is located. Therefore:

- Don't rely solely on one tool to determine your weight. You may be losing fat while gaining muscle, but your overall body weight may be nearly unchanged.

- To see if you are losing fat weight from your abdomen, monitor your progress using body composition analysis and by taking waist circumference measures using a tape.

Reference

Causes of Sugar Cravings

Sat, 08 Apr 2023 19:27:57 GMT

Feeling weak to sugar temptations?

In this video, I addressed a few of the many causes of sugar cravings:

Consuming less protein than is required for daily needs.
You must use a specific prescription or drug to treat a medical condition that causes you to crave sweets.
Hormonal problems, such as hypothyroidism
A deficiency in trace minerals such as zinc, selenium, and chromium
Please consult your doctor if you have Insulin resistance or a blood sugar imbalance and try to rule out any other possible causes to permanently end this condition.

Reference

5 Food Additives and Preservatives to Avoid

Thu, 30 Mar 2023 20:20:20 GMT

Learn to Read Food Labels

Check these ingredients before you buy groceries and try to avoid them as much as possible. Food additives that may cause health issues for some people include:

Soy containing products : are linked to hormonal imbalance. Because soy can have estrogenic properties, its effects can vary depending on the existing level of hormones in the body.

Nitrates and Nitrites which are a preservative, carcinogenic compounds called nitrosamines can form during cooking meat with high heat. Look for E249

Monosodium glutamate (MSG) E621 and other flavour enhancers MSG consumption has also been associated with weight gain and metabolic syndrome.

Artificial sweetener - Aspartame : foods containing aspartame and aspartame-acesulfame salt E951

TransFats: Cutting processed foods out of your diet is the easiest and most effective way to decrease your trans-fat intake. consuming trans fats has been shown to increase the risk of heart disease, type 2 diabetes, and stroke.

Finally, verify the Expiry Date to ensure that you are purchasing fresh, and valid food products.

Takeout Message

When you go grocery shopping, start reading the ingredient labels to take charge of your nutrition and learn what's truly in your favourite goods. Additionally, to limit your intake of food additives, try eliminating processed and packaged meals from your diet and replacing them with fresh foods.

References: 1 , 2 , 3

3 Natural Supplements for Depression

Tue, 08 Nov 2022 22:43:04 GMT

A Brief Review on the Potential Benefits of Natural Supplements

The use of claimed natural treatments for depression is not a replacement for a medical evaluation and treatment plan.

Natural does not always imply safety. Nonetheless, in the integrative medicine approach some herbal and nutritional supplements appear to work for some people. More research is needed, however, to determine which supplements are most likely to be effective, also to identify the correct dose and any potential negative side effects, it is crucial to consult your healthcare provider.

These supplements are recommended by some researchers and nutritionists:

Omega 3 fatty acids . These lipids can be found in cold-water fish, flaxseed, flax oil, walnuts, and a few other foods. Research is being done on omega-3 fatty acid supplementation as a potential treatment for depression and depressive symptoms in bipolar individuals. Despite being generally accepted as safe, the supplement has a fishy flavour and, when taken in large doses, may interact with other medications. Even though it seems to have heart-healthy benefits, more research is needed to determine whether eating foods high in omega-3 fatty acids has an impact on preventing or treating depression.
Saffron . Its extract might help with depression symptoms. Combined with Fast-acting GABA is included in the mood booster recipe to promote mental relaxation and reduce sporadic feelings of tension as promoted by certain advertisers. Significant negative effects can be brought on by high doses.
5-HTP . 5-hydroxytryptophan, usually referred to as 5-HTP dietary supplements help raise serotonin levels in the brain. Since serotonin helps regulate mood and behavior, 5-HTP may have a positive effect on sleep, mood, anxiety, appetite, and pain sensation. However, there is a safety concern about the possibility of serotonin syndrome, a serious adverse effect, while taking 5-HTP combined with some prescription antidepressants.

How to Prevent Cancer

Fri, 21 Oct 2022 15:52:25 GMT

Simple Ways to Avoid Cancer

Making healthy choices can reduce your risk of developing many common types of cancer. Some cancers can be detected early, when treatment is most effective. Vaccines (shots) can aid in the prevention of several types of cancer.

Screening Tests

Regular screenings may detect colorectal (colon), breast, and cervical cancers early, when treatment is most likely to be effective. For some patients at high risk, lung cancer screening is advised.

Vaccines (Shots)

Vaccines (shots) aid in reducing the risk of cancer. The human papillomavirus (HPV) vaccine aids in the prevention of many malignancies, including most cervical cancers. The hepatitis B vaccine can reduce the chance of developing liver cancer.

In low- and middle-income countries, cancer-causing diseases including hepatitis and the human papillomavirus (HPV) account for up to 25% of cancer cases. Hepatitis B virus and some kinds of HPV can both be prevented using vaccines, which can lower the chance of developing liver and cervical cancer, respectively.

Healthy Choices

Making healthier choices like maintaining a healthy weight, abstaining from tobacco, drinking alcohol in moderation, and taking care of your skin can lower your risk of developing cancer.

Overweight and obesity are linked to many types of cancer such as oesophagus, colorectal, breast, endometrial and kidney. Regular physical activity, and maintaining a healthy body weight, and a healthy diet can risk. Excess body mass was responsible for 3.4% of cancers in 2012, including 110 000 cases of breast cancer per year.

Alcohol use is a risk factor for many cancer types including cancer of the oral cavity, pharynx, larynx, oesophagus, liver, colorectal and breast. Risk of cancer increases with the amount of alcohol consumed. In 2016, alcohol-attributable cancers were estimated to be responsible for 400,000 deaths worldwide, predominantly among men.

Tobacco smoke has more than 7000 chemicals, at least 250 are known to be harmful and at least 69 are known to cause cancer. Worldwide, tobacco use is the single greatest avoidable risk factor for cancer mortality and kills more than 8 million people each year, from cancer and other diseases. Nearly 80% of the 1.1 billion smokers in the world live in low- and middle-income countries.

Learn more about how to reduce your risk of cancer. Click Here

أكتوبر الوردي

Tue, 11 Oct 2022 12:44:26 GMT

ماذا يجب أن نقدم لمريض الأورام لمساعدته؟

السرطان مصطلح عام يشمل مجموعة كبيرة من الأمراض التي يمكن أن تصيب أي جزء من الجسم، وهناك مصطلحات أخرى مستخدمة هي الأورام الخبيثة. ومن السمات المميزة للسرطان التولّد السريع لخلايا شاذة تنمو خارج نطاق حدودها المعتادة وبإمكانها أن تغزو بعد ذلك أجزاءً مجاورة من الجسم

وتنتشر في أعضاء أخرى منه؛ وتُطلق على العملية الأخيرة تسمية النقيلة، وتمثل النقائل المنتشرة على نطاق واسع أهم أسباب الوفاة من جراء السرطان.

ما أسباب السرطان؟

ينشأ السرطان عن تحول خلايا عادية إلى أخرى ورمية في عملية متعدّدة المراحل تتطور عموماً من آفة سابقة للتسرطن إلى ورم خبيث. وهذه التغيرات ناجمة عن التفاعل بين العوامل الوراثية للشخص وثلاث فئات من العوامل الخارجية، منها ما يلي:

العوامل المادية المسرطنة، مثل الأشعّة فوق البنفسجية والأشعّة المؤيّنة؛
والعوامل الكيميائية المسرطنة، مثل الأسبستوس ومكوّنات دخان التبغ والكحول والأفلاتوكسين (أحد الملوّثات الغذائية) والزرنيخ (أحد ملوّثات مياه الشرب)؛
والعوامل البيولوجية المسرطنة، مثل الالتهابات الناجمة عن بعض الفيروسات أو البكتيريا أو الطفيليات.

وتحرص منظّمة الصحّة العالمية (المنظّمة) على تصنيف العوامل المسبّبة للسرطان من خلال وكالتها المعنية ببحوث السرطان، وهي الوكالة الدولية لبحوث السرطان.

ويرتفع بشدة معدل الإصابة بالسرطان مع التقدم في السن، وذلك على الأرجح بسبب تراكم مخاطر الإصابة بأنواع محدّدة منه، والتي تزداد مع التقدم في السن. ويقترن تراكم مخاطر الإصابة بالسرطان بميل فعالية آليات إصلاح الخلايا إلى الاضمحلال كلّما تقدم الشخص في السن.

كيف يمكننا مساعدة مريض الأورام بعد تشخيصه؟

يمكن تقليل خطر الإصابة بالسرطان عن طريق مساعدة المريض في:

الإقلاع عن تعاطي التبغ؛
والحفاظ على وزن ص حّي للجسم؛
وممارسة النشاط البدني بانتظام؛
وتجنّب تعاطي الكحول أو تقليل تعاطيه؛
والحصول على التطعيم ضد فيروس الورم الحليمي البشري والتهاب الكبد B إذا كنت منتمياً إلى فئة يُوصى بتطعيمها؛
وتجنّب التعرّض للأشعّة فوق البنفسجية (الناتجة في المقام الأول عن التعرّض لأشعّة الشمس و/ أو أجهزة التسمير الاصطناعية) و/ أو تطبيق تدابير الحماية من أشعّة الشمس؛
والحد من التعرّض (قدر المُستطاع) للإشعاع المؤيّن (من خلال التصوير التشخيصي المهني أو الطبي)؛
والحد من التعرّض لتلوّث الهواء في الأماكن المغلقة والمفتوحة، بما فيه غاز الرادون (وهو غاز مشع ينتج عن الاضمحلال الطبيعي لليورانيوم، ويمكن التعرّض له في المنازل والمباني).

يمكنك الآن طرح أي سؤال عن السرطان والمتابعة مع استشاري أورام من خلال الهاتف باستخدام تطبيق

Android

https://bit.ly/3Cbld21

IOS

https://apple.co/3CfPhJP

عند تنزيل التطبيق من فضلك اضغط على "أسال طبيب" وتواصل مع الطبيب

https://ms-my.facebook.com/oncohelpapp

المصدر :

* المعلومات مقدمة من الموقع الرسمي لمنظمة الصحة العالمية

Do's and Don'ts for Osteoporotic Patients

Wed, 07 Sep 2022 18:47:46 GMT

How to Stop or Slow O steoporosis

Whatever your age, the habits you develop today could have a long-term impact on your bone health. The time to act is right now.

Whatever your age, the habits you form today may have long-term consequences for your bone health. The time to take action is now.

What exactly is osteoporosis? It is a disease in which decreased bone density or mass increases the risk of fractures significantly.

How Can It Be Avoided?

Maintain healthy weight by eating a well-balanced diet.

Consume enough calcium and vitamin D. Fortified cereals and juices, low fat dairy products, and fatty fish are all excellent options.
Consume bone-healthy foods such as lean protein, fruits, and vegetables.
Enough sun exposure will also help your body maintain adequate levels of vitamin D3.
Regular exercise is essential. Strength training is the best way to strengthen your muscles and bones. Stay active by doing weight training, walking, hiking, jogging, and climbing.

Avoid smoking, and limit Alcohol. Have no more than two drinks of alcohol every day
Take care of the underlying causes of fractures. Minor changes that protect most people from fractures include: adequate lighting around stairs, nonslip shoes, well-kept rugs in your bathroom, and foot wear that maintains good posture.
Consult your doctor about the most effective hormonal replacement therapies and medications to prevent bone loss during and after menopause. Also, if you use medications like prednisolone, SSRIs, and so on on a regularly, you should have your calcium levels and bone density checked on a regular basis to maintain healthy bones.

For more tips on bone health visit Mayo Clinic . To lose weight call Us

8 Life-Changing Tips to Get Flat Stomach

Wed, 08 Jun 2022 15:23:24 GMT

Tips for Flat Stomach

Whether it's winter time, and you're preparing yourself to lose the extra fat around your belly or it's already summer time and you feel urged enough to reveal your flat stomach - It's about great time you start with indulging these powerful tips to lose the extra fat around your stomach!

Oh wait! Forget about what you've been reading seconds ago but keep on reading for real if you believe that the extra fat around your belly might be an alarming sign to chronic diseases.

Can Belly Fat Be Targeted?

While several studies claim that belly fat or any specific fat can be actually targeted, it's widely known that the following tips can guarantee you lose almost any stuck up fat in your body.

Eight Life-Changing Tips To Get Flat Stomach:

1. Eat six meals a day , once every 3 hours.

2. Drink at least two liters of water or green tea a day.

3. Eat a different salad daily and a piece of meat, fish or chicken that fits in the palm of your hand.

4. Eat two pieces of fruit a day, preferably low-sugar fruit such as berries, kiwi or orange.

5. Eat two yogurts with probiotics every day as this will encourage your body’s bowel movements, and thus reduce abdominal bloating

6. Eat less salt , and use more herbs for seasoning (e.g. lemon juice for salads)

7. Handle stress levels - stress levels are highly linked to emotional eating as well as other eating disorders

8. Limit sugar intake - High fructose levels in sugary desserts and especially drinks such as increase weight and belly fat directly

All of these tips beside daily minimal-medium training routine will do you wonders.

3 Common Types of Eating Disorders and Who is at Risk

Sun, 15 May 2022 13:51:47 GMT

What is meant by the term "Eating Disorder"?

Eating disorders are mental illnesses marked by a persistent obsession with food or body image, or simply a strange relationship with food and irregular eating patterns. They have an impact on people of all ages. Interestingly, personality traits like impulsivity and perfectionism could be the result of social pressure or a change in brain biology. Also, It can be a symptom of PTSD, a sign of chronic depression or anxiety, or the result of extreme stress and low self-esteem. Now, I'll go over the three most common disorders I see in my clinical practice in this article.

3 Common Types of Eating Disorders :

1. Anorexia: Dieting, fasting, or excessive exercise are the only ways for people with the restricting personality type to lose weight. They look noticeably underweight and strongly refuse to eat around people. Unfortunately, This is a serious condition, they could be at severe risk for multi-organ failure if they maintained restrictive eating habits for a long time.

Tip: If anyone you know going through this, please seek immediate multidisciplinary health care to avoid sudden death.

2. Bulimia: People with bulimia usually maintain a healthy weight. They go through recurrent episodes of binge eating with a sense of loss of control then purge or vomit to avoid weight gain. Due to their constant feeling of guilt, they tend to eat and relapse in therapy, with periods of motivation followed by periods of dark thoughts and bingeing. Moreover, They are at risk of losing calcium and electrolytes, which can harm their bones and hearts.

To maintain their normal weight for long periods of time, they should seek CBT , cognitive behavioral therapy, and follow a single- eating well calculated routine daily.

Tip: Since people with this type of disorder aren't usually easily spotted, it's suggested that you pay close attention to your loved ones and listen to carefully to what's between the lines to be able to help.

3. Purging: This condition falls somewhere between bulimia and anorexia. It is distinguished by People with purging disorder frequently use behaviors such as vomiting, laxatives, diuretics, or excessive exercise to control their weight or shape. However, they do not binge. They can be underweight or normal weight, and they mostly affect women .

Who is at Risk?

Athletes, actors, dancers, models, and television personalities are all members of a community driven by appearance as a status symbol are at greater risk of having eating disorders. By stressing on ideal measurements and pushing towards unhealthy quick weight loss, coaches, parents, and experts in these fields may contribute to an eating disorder that lasts for a long time and impacts the entire course of life.

Bottom Line:

Eating disorders are tricky, because of the fact that those who suffer from these diseases are often ashamed and may be reluctant to seek help. Therefore, adequate education on these diseases and continuous support from close family members and loved ones is almost obligatory. Furthermore, there is no shortcut cure so a series of ups and downs is totally okay.

Winter Weight loss: Essential Rules to Avoid Gaining Fat

Mon, 03 Jan 2022 15:24:54 GMT

Why Am I Not Losing Weight in the Winter?

Its winter season, and as far as it boosts the romantic cuddly vibes in the air, It surely calls for some extra hot and probably fatty meals all day long.

No wonder we tend to gain those extra pounds in winter, and for your reassurance I have to say it's natural. However, gaining extra weight in winter has an acceptable limit and you'll learn more about maintaining a healthy weight in probably your favorite or not-so season (Winter).

Here's an overview over the most asked questions about healthy weight during winter.

Why am I not losing weight in the winter?

There are many reasons why your weight might stay stagnant for a long time, one of the causes is that you might be suffering from a borderline nutrient deficiency and you need to do a full Nutritional assessment with a professional. Also, the wrong snacking habit all day long without keeping track of the sugar and fat intake or total calories could be a deal breaker in your losing weight journey.

Is winter weight-gain normal?

Yes, there are normal fluctuations and seasonal variations in weight, hair length and sleep cycle. In addition, few percent of people across the world actually go through an emotional roller coaster in cold seasons, which translates into emotional eating. However, you must not freak out when you gain 2-3 kilos during winter because you will lose it effortlessly during summer.

How to avoid winter weight gain?

This may sound tricky at first glance, but seriously maintaining a balanced weight revolves around almost fixed facts that will work in all seasons.

Yet, as winter may hold us back from hitting the outdoors track, or calls for hot soups than any other time; these few points will actually work.

Drink hot fluids, including herbal teas and low calories soups.
Eat enough protein rich meals.
Stay active and do home workouts regularly.

Is it hard to lose weight in winter?

No not really, great summer bodies are made in the winter season. Getting in shape takes time and winter is the right time to do it.

How can I increase my metabolism in the winter?

Drinking Ginger, Green Tea and Cinnamon can help increase your metabolism.
Vitamin D supplements intake according to your needs after consulting your physician.
Having daily active routine

Must-Eat Foods To Eat Healthy During Winter?

Here’s a simplified outlook over the combination of foods you should be indulging over during winter in this season.

Plenty of veggies
2 Portions of Dairy
3 Portions of Fruits - high fibrous fruits are better than others like Bananas, Berries and Apples
3 Lean Protein Rich Meals
Moderate good fat intake like Avocados, Olive oil and Nut Butter.

At the end of this, you've finally learned enough about weight gain in winter. We hope you can make healthier decisions and get the best out of this winter.

Useful References:
https://www.webmd.com/diet/features/5-tips-to-avoid-winter-weight-gain#1

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/avoiding-winter-weight-gain

https://muslimhands.org.uk/latest/2020/01/how-to-stay-warm-and-healthy-this-winter-with-these-essential-foods-and-drinks

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/healthy-eating-winter-tips

How Hormones Control Your Weight and Whole Body?

Tue, 21 Dec 2021 08:26:39 GMT

REGISTERED DIETITIAN SAYS IT ALL

Hormones Regulating? Hormones balancing? Similar expressions have been more popular than ever; but do they really work and are scientifically proven?

Hormones influence everything from stress and mood to growth, sleep, reproduction, and, yes, even weight and eating habits. Hormone imbalances can cause several changes in your body and how you operate daily. Here are few examples:

- Hormonal abnormalities, such as insulin resistance, are common in PCOS and other conditions.

- Weight gain may be connected to Estrogen dominance.

- Thyroid hormone deficiency causes hypothyroidism. Fatigue, digestive difficulties, dry skin, overall soreness and stiffness in your body, thinning hair, mental health troubles, and goiter are some of the indicators, in addition to weight increase or difficulty reducing weight.

- Overproduction of cortisol, known as the stress hormone, is linked to weight gain through overeating and increase in belly fat.

Taking a closer look over weight and hormones would mean simplifying the link between these two dimensions in the following words “The hormones leptin and insulin, sex hormones and growth hormone influence our appetite, metabolism (the rate at which our body burns kilojoules for energy), and body fat distribution”.

On the bright side, we can take the right steps to balance hormones and lose weight in a lasting, healthy way once we fully grasp the link between hormones and weight gain. It is usually related to aging, as well as lifestyle hormonal and genetic factors. So, excess or shortage of body hormones will disrupt bodyweight, similarly unbalanced bodyweight will disrupt body hormones.

5 Proven Tips to Balance Your Hormonal Imbalance:

Exercise reduces estrogen levels in obese women.

Consume your fiber. Fibrous meals aid in the reduction of high estrogen levels.

Consume vegetables from the cruciferous family. Broccoli, cauliflower, Brussels sprouts, cabbage, and kale are among them.

Reduce your endocrine disruptors exposure- chemicals that interfere with our natural hormones are known as endocrine disruptors. BPA-containing plastic containers, cans and water bottles should be avoided. Plastic should never be microwaved.

Healthy Fats -build our hormones as well as reduce inflammation

Hormones in Women:

While hormonal imbalances are very common in women, due to the fact of their nature. Women often pass through long periods of hormonal imbalances without them noticing or acknowledging the reason behind these changes.

Read on to learn more about the relation between hormones & other health conditions.

As mentioned earlier, women go through hormonal imbalance during certain stages of their lives:

Puberty
Pregnancy
Breast feeding
Menopause

Other than the main stages when women are most prone to hormonal imbalances, there are other causes such as �� & �� like birth control pills

Signs that show hormone imbalances in Women:

Irregular periods can be a symptom of polycystic ovary syndrome (PCOS)
Hot flashes and night sweats
Chronic Acne
Hair thinning
Dry skin (Most common during menopause or can be a thyroid problem)
Unexplained weight gain and increased hunger
Vaginal dryness
Unusual memory fog (Estrogen and Progesterone affect attention and memory)

On the good side, lifestyle changes that include weight loss & eating a balanced diet are key players in regulating body hormones to a great extent.

Having a healthy body & weight within the normal range has been proven to �� & �� .

Hormones in Men:

We rarely mention men and hormones in one sentence, But it's inevitably true!

Unhealthy diet, hormonal imbalances & other health conditions aren't exclusively related to women. That's why it's high time we shed a light over these highly abandoned topics...

Testosterone is the main hormone that affects several functions in men, so an excess or shortage in its production may lead to serious hormonal imbalances

What are the symptoms of hormonal imbalance in male?

Decrease in beard growth and body hair growth
Difficulty concentrating
Loss of muscle or bone mass
Breast tenderness
Hot flashes
Difficulty sleeping and headaches

What causes hormonal imbalance in men?

Understanding the common causes behind hormonal imbalances is one way to keep yourself safe:

Stress
Eating disorders
Certain medications
Trauma
Poor diet and nutrition

Hormones play a major role in your overall health & wellness, that's why common hormonal conditions affecting men could lead to �� , �� & �� , ��, �� , �� & ��

On the good side, "nutritious diet and other healthy lifestyle behaviors may help improve your hormonal health and allow you to feel and perform your best." as quoted from Healthline

Whether you suffer from hormonal imbalance or not, going back to being healthy is a matter of time & consistency.

The Truth Behind Intermittent Fasting

Mon, 29 Nov 2021 14:10:26 GMT

A Deeper Look Into Intermittent Fasting!

What is Intermittent Fasting?

To alternate between intentional fasting and non-fasting over a period of time until you reach your weight target or health goals.

As you might already know, common diets focus on the type of foods to be eaten while IF mainly places all its focus on the time one should eat. In fact, there are several methods of Intermittent Fasting diets such as:

The 16/8 method: Involves eating for eight hours and fasting for 16 hours.

The 5:2 diet: It is less common than the 16/8 method, since it's harder to maintain. You should eat regularly five days a week. For the other two days, you limit yourself to one 500–600 calorie meal.

Eat-Stop-Eat: This diet involves fasting for 24 hours, once or twice a week.

Pros: Intermittent fasting (IF) studies on obese rats has shown to be quite promising. They lose weight while also lowering their blood pressure, cholesterol, and blood sugar levels.

Cons: May cause an increase in cortisol, a stress hormone, which may lead to increased food cravings. Intermittent fasting has two typical negative effects: overeating and undereating.

The Most Effective Method Of Intermittent Fasting:

In practice, dietitians do not recommend very long hours of fasting, so fasting for 24 hours or even more will surely harm you instead of benefit you in any way.

That’s why, research studies show that maintaining a fixed eating window for eight to 10-hour periods of the daytime and fasting the rest of the day is one of the best approaches to intermittent fasting. Moreover, It's quite appropriate to opt for a low-calorie, plant-based Mediterranean diet . It is well-known that diets based on intermittent fasting are successful and long-lasting, especially when paired with a healthy plant-based diet or a Mediterranean diet plan.

What Is Better Than Intermittent Fasting?

Cutting Sugars and Processed cereal

Fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats should be consumed instead (a sensible, plant-based, Mediterranean-style diet)

Maintain a high level of activity throughout the day
Limit your eating hours during the day, and eat earlier in the day for the best results (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed)
Always avoid snacking or eating late at night

2 Main Precautions to consider while Intermittent Fasting:

1- Is Intermittent Fasting Good for anyone?

Intermittent fasting is not for everyone. It is not recommended for those with severe diabetes especially type 1 or on diabetic drugs, people with a history of eating disorders such as anorexia and bulimia, or pregnant or nursing women.

2- What are the supplements and vitamins allowed while fasting?
Capsule supplements that don't include sugar and medication prescribed by a physician do not break your fasting, however you must ask your Doctor if you can still take your meds on an empty stomach!

Keep in mind that the same diet may have different effects from one person to another. Thus, reaching out to your doctor before opting for intermittent fasting is essential. But if you already started it, monitor yourself and refer to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms.

Reference

Weight Loss Vs. Fat Loss – Learn the difference from experts

Sat, 27 Nov 2021 19:03:32 GMT

Fat Loss Professional Guide

Years ago, we did not know much about losing weight except through observing the numbers on the scale. However, as science develops we started differentiating between other factors such as fat mass, muscle mass and others. Therefore, we prepared this article for you to learn the difference between Weight Loss and Fat Loss from an expert point of view.

Before you start diving into this article, you might be asking yourself this question! Are Fat Loss And Weight Loss The Same?

Let me tell you straight forward, Not Really!

Losing weight can include fat, water or muscle weight. However people usually lose their water weight first. If they do not follow a meticulously calculated diet plan, they may lose muscle weight as well. The aim is to lose fat weight not overall weight.

Surely, This sounds so confusing at first because it was never deliberately stated by dietitians that Fat Loss is actually better than Weight Loss!

This means that the first solid fact you need to learn through this article is Why Fat Loss is Better than Weight Loss?

This is due to the fact that losing fat is often accompanied with muscle gain, which may increase your weight on the scale but will be easily recognized by looking trimmed, especially if your waist size is smaller.

So, Fat loss refers to more targeted weight loss from fat, and it's a nourishing goal compared to general weight loss.

How does fat loss work?

Magically enough, your body starts burning extra fat to use as an energy source when you stop feeding it continuously with carbs and sugars. Your metabolism shifts to burning stored fat instead of sugar to supply your body with sufficient energy to stay active and for your organs to function well.

Furthermore, Patients often wonder if they can lose fat muscles only regardless of water, or muscle weight loss.

So, Can fat loss be targeted?

Yes, through a well calculated macro diet.

How to lose fat and maintain or gain muscle?

In order to lose fat and maintain or gain muscles, you need a multidimensional lifestyle that groups perseverance, positivity, self-love, a reasonable diet, and being active.

6 expert-approved strategies to lose fat and gain muscles

Keep your caloric deficit small
Be patient
Eat protein rich snacks four times per day
Do compound strength exercises at least three times per week
Use cardio for recovery
Do HIIT sparingly

Why does fat loss take time?

Fat loss in comparison to overall weight loss can be a little tricky and takes more time.

One of the reasons why it takes time to lose fat is that it is a multifactorial target. Besides needing to ensure that you are eating less calories than your usual which we call a caloric deficit, your physician must exclude any medical conditions that might disable you from your weight loss goals. Statistically speaking, the normal weight loss rate is 0.5 to 1 kilogram of fat weekly.

Women in particular worry about cellulite appearance on their bodies, therefore they may opt for a fat loss regimen hoping that it may reduce cellulite .

Weight loss affects cellulite by reducing its appearance, but it does not eliminate cellulite. To elaborate, fat cells may shrink and collapse during the weight loss process, but they are never entirely gone. However, eating enough greens and staying hydrated will improve it immensely.

The bottom line :

Fat loss is difficult for most people and requires consistency, self-love, hard work, and patience. Many factors may influence how easy it is for you to lose weight. Most importantly, drink enough water, follow the plan, be patient, and stay healthy.

Sleeping and Weight Management

Mon, 01 Nov 2021 16:19:13 GMT

How Does Sleeping Affect Weight loss? How is it Linked to Metabolism?

Insomnia, untreated sleep apnea, or other sleep problems are frequently associated with metabolic dysregulation, anxiety, stagnant weight and (more) in adults, and children.

If you start recalling yourself in a period of time where your sleeping patterns were totally off, you barely get an average of 7-8.5 hours of sleep daily. What did your body look like? How did you feel about your body’s overall health?

Exactly, I bet you weren’t in your best shape back then!

5 Ways Poor Sleep Increase Your Weight:

Sleep deprivation is linked to increased oxidative stress, glucose intolerance (a precursor to diabetes), and insulin resistance.

Extra awake time may increase the opportunity to consume, and sleeping less may alter circadian rhythms, resulting in weight gain.

Sleep deprivation can lead to a lack of energy for exercise and physical activities. Tiredness might also make sports and exercise less safe.

There is no time to recover. Growth hormones are at their highest levels during sleep, allowing for maximum muscle synthesis and tissue repair.

Hunger hormones (Ghrelin) are found to be higher in people who get poor sleep, compared to fullness hormones (Leptin)

Sleeping in general helps with making daily life decisions, so short sleepers may be affected in a negative way that leads to low control and inability to make (healthy life decisions)

How Sleep Can Lead to Weight Loss?

Recently, researchers have been interested in the relation between metabolism and sleep. In fact, no evidence shows that metabolic functions increase during sleep, yet sleep deprivation imbalances the glucose metabolism and hormones involved in regulating metabolism, which translates into low fullness hormones and high hunger hormones.

Sleep can be improved in a variety of ways. Here are some tips for getting a good night's sleep while losing weight:

4 Must-Do Tips To Better Sleep Quality:

Maintain a regular sleep schedule: After a while, your biological clock will adjust and your circadian rhythm will return to normal.
Sleep in a quiet dark room: No TV nor bedside lamp.
Don’t eat immediately before sleeping: Your last meal should be at least 3-4 hours before going to bed.
Reduce stress: Understanding your stress factors will help you in fixing the root of your problems

Friendly Reminder:

In the process of loving oneself, one should start with their inner self - whether it's their psychological state, stress levels, sleep, being physically active or eating nutritious food. It has to start here, because when you truly feel it, you’ll look like it!

If you’re considering adopting a healthy lifestyle, choose one of our plans or consult Dr. Eman Zaky through the website, e-mail address, or social media accounts to arrange your consulta tion.

6 Reasons Why I Gained Weight Overnight!

Wed, 20 Oct 2021 22:02:39 GMT

Sudden Weight Gain and How to Get Rid of It!

Have you ever stepped over the scale one morning and was disappointed to find you’ve gained extra weight?

In practice, this is very common - however, the process of magically gaining weight overnight is reversible and can even be controlled if you understand the causes of this sudden weight gain.

Why did I gain weight overnight?

1- Eating Too Much Salt in your meals

Snacking on Chips, putting too much pickles, and eating readymade meals rich in salt can cause water retention and will make you feel bloated and heavy. The problem is with ‘sodium’ content in these foods, for example canned foods in the supermarket are often packed with sodium which make it easier for the body to retain more water in the body.

2- Hormonal Profile Disturbance

If you have been dieting for so long and still not losing weight, you must check your hormonal profile with an endocrinologist to make sure your hormones aren't causing the problem. For instance, PCOS and Thyroid imbalances are the most common hormonal disturbance for women that lead to unexplainable weight gain.

3- Taking New OTC Medication (e.g. for sleep or depression)

One of the most common dangerous practices I come across daily is people starting new medications like sleeping pills or SSRIs without consulting their physician. I urge you to read the brochure carefully before administration of any of these drugs to understand exactly the side effects which might include gaining weight, disturbing lipid profile and or sleep cycle.

On the other side, you cannot refrain from taking your medications unless you’ve talked through this with your doctor.

4- Too Much Stress

An emotionally stressful day might also lead to overnight weight gain. Increased stress gives way to more cortisol which is how the fat starts storing in the body. It's known that, as cortisol increases, insulin goes up as well, leading to drop of body's sugar levels. This way, a person craves more sugar and fatty foods which translates into weight gain. In addition, both stress and cortisol cause imbalance in water balancing hormones of the body.

5- Your period is coming

As your monthly period ( menstrual cycle) approaches, hormonal disturbances take place which often lead to bloating, gases, fatigue and weight gain.

6- You're following a too restrictive diet

Restrictive diets may succeed in making you lose sudden extreme weight count, but it's not to be kept - since our bodies enter the survival mode & try to keep as much fat as possible to keep our bodies safe so you find yourself either not losing extra weight or worse by gaining weight.

It is suggested that you follow with a professional dietitian to make sure you're not being too restrictive & to avoid skipping essential food groups or nutrients from your diet.

How to get rid of overnight weight gain?

You have to understand that the amount of weight that can be gained in a day is relatively very low, and might not even be true or have lasting effects.

Even if you’re moving on a super clean diet plan, you may retain water weight for a day or two; so it’s crucial that you don’t get burdened every time you gain weight on the scale.

1- Stay Hydrated

Keeping yourself hydrated by drinking enough water makes it easier for your kidneys to flush away toxins and prevents it from reabsorbing unnecessary liquids from all over your bodies.

2- Go Low on Sodium

Since, the more sodium you take the more water your body retains

3- Eat appropriate amounts of Carbohydrates

Eating too much carbs, cause more water storing in the body. No wonder we look puffier the next day we eat carbs rich night meal. That's why it's common for people who switch to low carb diets to see immediate weight loss.

4- Stay away from stress

Unfortunately, sometimes stress factors cannot be skipped. However, being aware of what causes your stress can be a way to almost stress-free life.

Finally, it's important not to stress every time you gain weight, it's often recommended to include other factors other than the number on the scale, factors such as body measurements and exercise goals.

Cholesterol-Lowering Dietary Strategies

Wed, 13 Oct 2021 11:46:52 GMT

All About Cholesterol

What causes high cholesterol?

Before we dig into the reasons behind high cholesterol levels which are very common. Let’s try to understand, what is “high cholesterol”? In short, it is the accumulation of Low-density lipoprotein (LDL) or “bad cholesterol” as we know it in your blood vessels causing buildups on the walls of arteries leaving them narrow and stiff, which later on can lead to heart diseases.

In fact, There are many contributors that increase blood cholesterol levels. For instance, there can be certain medical conditions that lead to high cholesterol. Also, many common medications if taken for long periods of time disturb cholesterol levels such as medications for Acne.

Furthermore, Mayo Clinic confirms that diet factors have high relevance to cholesterol levels. Therefore, maintaining a healthy lifestyle can aid in reducing high levels of cholesterol.

What are the symptoms of having high cholesterol?

In fact, high cholesterol does not necessarily have any symptoms at all. Therefore, a blood test is the only way you can monitor your condition. Many clinic s suggest that it is often recommended that people from between ages 45 to 65 years old have cholesterol screening every one to two years.

How Can I Lower My Cholesterol Level Fast?

The process of keeping your cholesterol level balanced isn’t a one-step thing, yet it takes a dedicated process of being physically active, following a balanced diet, and cutting down smoking and alcohol.

Since suffering from high cholesterol is very common, people often worry about their health condition, and wonder whether high cholesterol can be fixed.

Honestly speaking, the answer is YES - that’s why we have listed down 6 main food groups that help fix high cholesterol by balancing the “bad cholesterol” and “good cholesterol” in your body.

6 TOP CHOLESTEROL LOWERING FOOD GROUPS TO EAT

Herbs and spices including ginger, artichoke leaf extract and basil turmeric, and rosemary.
Soluble fiber foods like oat bran, barley, psyllium seeds, flaxseed meal, apples, citrus fruits
Nuts Almonds and Walnuts
2 servings of fatty fish per week, such as salmon, mackerel, herring, tuna, and sardines
Olive oil and flaxseed oil
Garlic and garlic supplements, but you must consult your physicians because it is not suitable for all cases.

Can Omega-3 reduce cholesterol?

Good news is that YES , Omega 3 is the fuel to speedy recovery from high cholesterol just as WebMD recommends .

Omega 3 fats EPA and DHA can help protect the heart and blood vessels from several diseases:

Lower triglycerides (a fat that enters our blood after a meal)
Improve circulation (blood flow around the body)
Prevent blood clots
Lower blood pressure
Keep the rhythm of your heart steady .

What’s more, a deficiency of omega-3s can cause rough, scaly skin and a red, swollen, itchy rash. Also increase inflammatory markers and damage to arteries inner lining.

So, What Are The Main Omega-3 Foods?

Cold Water Fish like Salmon, Anchovies, Sardines, and Oyster
Nuts especially Walnuts
Soy-rich Food like Soy milk
Plant Oils

Best & Healthiest oils to balance cholesterol levels:

1.Olive oil extra virgin and acidity less than 0.5% :

Extra Virgin Olive Oil – Isis organic since 1977

Alalamya Extra Virgin Olive Oil – Seafood Factory

Wadi Food Extra Virgin Olive Oil (noon.com)

2.Less known or popular oils including Flax (also known as flaxseed oil and linseed oil) , Canola, Walnut, Soy, Pumpkin Oil

3.Avocado oil

Finally, it's important to understand that referring to your Physician and Clinical Nutritionist is crucial especially if your lab tests show high cholesterol since supplements and vitamins can be necessary for certain cases to avoid adverse effects and rare but fatal conditions.

المطبخ المصري

Fri, 13 Aug 2021 19:17:09 GMT

ثقافة الأكل عند المصريين

جيل بعد جيل الأكل عند المصريين ثقافة مش بس متعة وسياحة. حدوتة الوصفات والأكلات دي محتاجة كتاب ويمكن ده الوقت اللي المفروض نغير فيه الثقافة دي ونبتدي نغيرعاداتنا الغذائية لعادات أكثر صحية. كل يوم ممكن نتعلم حاجات جديدة من خلال متابعة موقعنا وصفحتنا على انستجرام.

Your Full Summer Guide To Hydration

Fri, 13 Aug 2021 16:59:51 GMT

4 Easy Habits to Stay Hydrated This Summer and More

Hydration Plan:

During summer, you need to drink more often as you lose water and electrolytes from your body easily with the hot weather and increased activity level.

Why is it important to stay hydrated in the summer?

Hydration is the most important aspect of the diet. Water and fluids are necessary for crucial body functions, including regulating body temperature, keeping joints lubricated, avoiding infections, transporting nutrients to cells, and maintaining normal organ function. Being hydrated improves sleep quality, cognition, and happiness.

How to stay Hydrated in Summer:

Based on average intakes obtained in research, scientists consider 11 cups of water per day for women and 16 cups per day for men to be appropriate. Your specific requirements may be higher or lower according to age, weight, overall health condition and many other variables. Consult Dr Eman to determine your specific needs.

4 Easy Habits to Stay Hydrated This Summer?

1- Always keep a water of water handy

2- Add one or two sparkling water with half a lemon juice to your routine

3- Add natural flavors to your water like fresh lemon juice, pineapple juice

4- Consume a diet full of whole foods like water-rich fruits and vegetables

Summer Food:

What to Eat to Stay Healthy and Hydrated:

Here’s a List of The 6 Best Hydrating Food to Eat in Summer:

Water-rich meals, such as fruits: Watermelon, Pineapples, Grapes, Kiwi, cantaloupe, strawberries , oranges
Vegetables like cucumbers, lettuce, green leafy veggies
Dairy products can help you consume more vital vitamins and probiotics.: skimmed milk and low fat yogurt
Natural sugar free gelato
Vegetable Soups with zucchini, mushroom, celery, and red kidney beans
Coconut water and Milk

We've made it simple for you to plan an epic summer menu: Check our Recipe Lab

1- Recipe for summer salad meal

2- Recipe for smoothies and juice

How to Get The Best of Your Summer Workout Plan :

12 minutes HIIT

3 minutes jumping rope, 3 minutes planks, 3 minutes squats, 3 minutes light weight lifting

Protect Your Skin: 4 Essential Tips to Protect your Summer Skin

What to carry in your luggage wherever your Summer Destination is?

Morning SPF 50 Sunblock

You can by Rhea Beauty’s Natural Sunscreen from Sunscreen SPF 50+ • Rhea Beauty • Source Beauty Egypt or the Newest Edition of Multifunctional SPF Cream From La Roche Posay through

Bloom: Pharmacy, Health & Wellness, Beauty & Cosmetics, Mother & Baby Care | La Roche-Posay Anthelios Age Correct Cream SPF50 - 50ml

Wash Cleanser

This lightweight cleansing cream is easily available in most pharmacies or online through La Roche Posay’s official website

EFFACLAR H CLEANSING CREAM|La Roche Posay Egypt

Night Cream to Nourish Your Skin

You can check this list for the best night creams in 2021 through the following link:

14 Best Night Creams 2021 - Top Overnight Creams for Anti-Aging

Aloe Vera Gel to Protect You From Sunburns

No wonder, Aloe Vera has unbeatable reputation of it's endless benefits for skin starting from the times of old ancient Egyptians. Thus, aloe vera and cucumbers combined can be the perfect way for soothing the skin and immediate solution for heat burns.

Aloe Vera & Cucumber Wipes • Joel Wipes • Source Beauty Egypt

Deeper look into common toothache and food habits :The List of Worst & Best Foods for Your Teeth

Sat, 03 Jul 2021 19:17:21 GMT

The List of Worst & Best Foods for Your Teeth

How can I make my teeth and gums stronger?

Oral health and food and nutrition have a significant link or what seems to be a reciprocal relationship. Diet and nutrition have an impact on the health of oral tissues, and dental health has an impact on the nutrients taken.

You would be more susceptible to decay and gum disease if you don't get enough nutrients from a well balanced diet, vice versa fair or bad teeth and or oral cavity condition will directly contribute to your ill eating habits and nutrient deficiencies. - work as meta description

Can dental health affect mental health?

Your ability to taste, chew and partially digest food in your mouth is why we enjoy food in the first place. However, having a problem with that will be reflected on your mental health immediately. For instance, feeling disabled to eat what you desire will give you a lot of stress and depression. In fact, since tooth pain causes unbearable migraines in many cases, this often translates into anxiety and insomnia. In addition, dental problems like bad breath lead to social anxiety which has a direct connection to depression. On the other side of the coin, it might be the start of malnutrition or nutritional deficiencies. To support this, studies indicate that half of all people with depression have their teeth condition fair or poor. {Reference)

Common poor eating habits that affect the teeth

In recognition of the German philosopher Ludwig Feuerbach’s famous statement “ we are what we eat”

It is always a good idea to put our hands on the worst foods that contribute to tooth pain and injured teeth in general.

1- Sugary drinks

2- Acidic drinks like fizzy ones

3- Smoking

4- Candies like sugar chewing gums

Thus, to avoid ruining your teeth and soft tissues in your mouth by limiting your intake when it comes to drinking sugary drinks, fizzy drinks which contain a lot of acids, and smoking as it ruins the gum and entire inner soft tissue lining of the mouth. So many examples of food products as well, like sugar chewing gums and candies which increases the acidity of the mouth and ignites the decay process.

Eating tips and Dental issues for children and the whole family:

From my practical and personal experience, teeth problems are expensive and rather very hard to repair, if possible! Remember, these problems start from the moment the mother gets pregnant, start breastfeeding and introduce food as the baby grows. Eating right and providing yourself with a sufficient amount of calcium and vitamin D will allow you to avoid bad calcification problems in your toddler's teeth.

Also, work hard not to introduce sweets or added sugar containing juices to kids under 7 years. Try to avoid added sugar all together as much as possible. If you have a parent with ill-fitted dentures or crowns, you have to be careful because it leads to malnutrition and shrinking of the gum. Check for their teeth loss, because mostly they feel embarrassed to tell. But you can notice that from the decreasing amount of food they usually have and changes in appetite.

What foods make your teeth stronger?

Keeping track of what the whole family eats, the best foods for good bones, teeth and gums are rich in calcium, vitamin C and vitamin A.

1-Dairy products like Yogurt

2-Fruits

3-Vegetables and Leafy greens

4- Legumes

How to stop night tooth pain fast at home?

A very typical remedy is the salt water rinse, this home remedy has proven its success to relieve common and minor toothache in only 5 minutes by following 2 steps only!

1- Mix ½ teaspoon of salt in a cup of lukewarm water

2- Rinse your mouth with it for 60 seconds only

The saltwater solution is non-bacterial, so it has a soothing effect and reduces inflammation.

Furthermore, taking care of your own teeth by asking your dentist about the most suitable care routine for your teeth and gum. Brush, paste, mouth wash, flossing, tongue and gum brush are all crucial to protect your oral cavity from any bad smell, tooth decay, ulcers, taste changes and more!

Heart to heart message

I am writing this sincerely to inform each and every one of you about the importance of taking any minor tooth issue seriously and never postpone treatment, also to put great effort into protecting your teeth and gums.

You will never be able to fully enjoy the food experience, and feel the blessing of good health unless you have good teeth that last for as long as you live.

References:

1 - Dental Hygiene And Mental Health

2- 10 Home Remedies for Toothache

3- The 8 Worst Foods for Your Teeth

Are Soda Drinks Bad for You?

Fri, 18 Jun 2021 19:44:46 GMT

Are Soda Drinks Bad for You?

How does sugar in soft drinks and fizzy drinks like Pepsi and Coca-Cola harm your body?

9 Most Common Health Risks of Soft Drinks:

Asthma: The preservative, potassium benzoate, found in sodas when exposed to heat or light may form the chemical benzene which can trigger allergic reactions, including hives, asthma, and eczema.

Kidney Troubles: The high content of phosphoric acid in sodas are linked to kidney stones and other related malaise.

Sugar Attack: High-fructose corn syrup, and other processed sugars in soft drinks cause a severe insulin spike and crash which can lead to mood swings, energy depletion, and addiction to sugar.

Diabetes: People who consume one to two cans per day have a 26% higher risk of developing Type 2 diabetes compared with those who rarely have soft drinks.

Obesity: The connection between sugar consumption and obesity is undisputed. For every additional soda consumed, the risk of obesity increases 1.6 times.

(Obesity is defined by a BMI of 30 or above.)

Bad Teeth: Sugar and phosphoric acid in soft drinks dissolve tooth enamel and cause teeth erosions and decay.

Endocrine Problems: Soda cans are lined with BPA (bisphenyl-A), a resin that is shown to cause endocrine problems.

Weakened Bones: Phosphoric acid found in sodas leaches out calcium from the body. Formation of bones and their integrity depends on calcium.

Malnourishment: While drinking empty calories, which means no nutritional value, it depletes your body from essential minerals required for your bone and overall health.

Now that you know the right answer to that typical question "Is drinking Pepsi soda bad for me?"

It is inevitable to go even further with how bad sugary and fizzy drinks can harm your body.
So, beyond weight gain, routinely drinking these sugar-loaded beverages can have a greater risk of type 2 diabetes, high blood pressure, heart disease and metabolic syndrome, which is related to diabetes and cardiovascular problems with an increased risk of premature death.

Ironically enough, advertising companies might claim that soda drinks aid in digestion.

However, this might be the worst remark we as dietitians ever heard of! In fact, it kills the bacteria flora that simply digest food and creates the perfect climate for absorbing nutrients from the food.

How can I stop drinking so much Pepsi and soda drinks?

Luckily enough many people became more aware of the health risks of fizzy drinks and soda ones do to their bodies, that's why no wonder why people are now curious on knowing the alternatives or healthy swaps of these easy on the go refreshments.

Most common healthy alternatives to soda drinks:

For homemade options:

1- Drink natural Juices mixed add Soda (carbonated water)

2- Natural sparkling water

3- Tonic with freshly squeezed lemon Juice

Or get yours in multiple flavors from these Egyptian local brands:

1- CLEAN BILL OF HEALTH

2- LYCHEE

References :

Harvard - Public school of health

9 Workable Tips to Overcome Binge Eating at Workplace

Mon, 07 Jun 2021 22:54:43 GMT

Does Work Pressure Make You Binge?

Binge eating is known to be a form of eating disorders, like anorexia nervosa, yet research with respect to this eating disorder is noticeably limited.

However, Binge-eating disorder (BED) is common among psychiatry clinics because it often relates to inability to recognize personal trauma or stress-related issues that have been dealt with in abnormal eating.

What is considered binge eating ?

- Eating when not really hungry, out of boredom or stress.

- Consuming large amount of food without minding the time or quantity.

- Feeling guilty after eating or that your eating behavior is out of control.

- Choosing specific items that you think fulfilling, crunchy or too sweet.

Remember that not all over-eating episodes are considered binge eating disorder ( BED), actually people often mistake emotional eating to binge eating disorder and vice-versa. Thus, Meda eating disorder association down-listed the ways we can monitor our eating behavior to keep an eye on binge eating:

3-How’s

How else we’re coping with difficult emotions?

How much we’re eating?

How often we use eating as a coping strategy?

Apparently, when we no longer can answer these questions and don’t continue eating, we end up creating more stress in the form of shame or self-loathing.

So, admitting the relation between stress and binge-eating is inevitable. Therefore, we provide you with easy to apply tips to combat binging.

9 Workable Tips to Overcome Binging at Workplace

No wonder we tackled binge eating at work specifically, as it is by no doubt one of the most common causes of daily pressure and stress. On the other hand, feel free to follow these helpful tips at all times no matter where you are or your status.

If you feel compelled to eat out of the stress you are facing at work, you have to be careful.

Mindless eating under pressure on a regular basis is a struggle, especially if you are trying to lose weight.

Tips to Combat The Mental Challenge:

1- Find the real reason behind your stress and deal with it properly.

2- Don’t eat your anxiety, but express it in a meaningful way.

3- Get enough Sleep to lower your stress and hunger hormones.

4- Stop feeling guilty by choosing a guilt free snack.

Tips to Combat The Eating Challenge:

5- Replace

Chips with popcorn
Twinkies with apple or orange
Donuts with healthy oats or chia puddings
Juices and fizzy drinks with flavored water
Go for a salad without fearing workplace sarcasm!

6- Don’t skip your main meals, thinking you will compensate for the extra calories

7- Listening to your body by practicing mindful eating will help you eat the food your body needs the most in a certain moment without overdoing it.

8- Pay attention to your feelings. Recognize the difference between hunger pains and eating out of shear stress.

9- Stay hydrated. The more water you drink, the less you’ll experience hunger pains.

Practice Mindful Eating

How Do I Overcome Binge-Eating? When Do I Seek Help?

Sometimes, struggling with identifying your emotion and inner-feeling that it affects your relationship with food become a symptom of other deeper issues. If you have followed the above top tips to overcome binge-eating consistently for an average of 3 month with no noticeable advancement in controlling and combating the binge-eating episodes, t ake the following test for free and check if you need to seek help: BINGE-EATING FREE TEST .

Feel free to book an appointmen t with Dr. Eman Zaky to discuss any of the abovementioned issues, or contact us via email or WhatsApp.

List of Best Foods for Hair and Scalp Health

Mon, 07 Jun 2021 21:17:31 GMT

7 Superfoods will Transform Your Hair

Eggs

Great source of protein and BIOTIN, which are two basic nutrients that may promote hair growth.

Berries

They are loaded with beneficial

compounds and vitamins that promote hair growth.

Avocados

They are perfect for smoothies and considered as rich snack for your health and fitness.

Spinach

It Is one of the best vegan iron sources, which makes it ideal for iron deficient patients.

Salmon

Can be eaten once each week, to provide your hair with omega 3 and its endless nutrients such as vitamin B.

Sweet Potatoes

Rich in vitamin A which provides immunity to the scalp from any infection.

Unsalted fresh Nuts

Those delicious snacks are actually great for your hair and skin for their vitamin E and Zinc.

What natural oils stimulate hair growth?

Almond oil

It's rich in vitamin E and essential fatty acids.

It boosts your hair with nourishment, and protects the hair from hair loss and breakage.

Rosemary oil

It is ideal for blood circulation, which benefits hair follicles through satisfying its needs from nutrients and oxygen.

Lavender oil

It has been proved to balance sebum production and relieves stress which lead to promoting hair growth.

For more read 8 habits for having your dream hair

8 Habits for Having your Dream Hair

Mon, 07 Jun 2021 21:00:21 GMT

Hair : falling, not growing fast, too dry and brittle?

1- Have enough protein and vitamin B daily

Hair is composed of protein (keratin) so if you don't eat enough protein, it will not be able to renew and strengthen its follicles. Also, folic acid and biotin are main components of hair which are known to be found in vitamin B.

2- Drink minimum 2 liters of fluids and water

It is known that the lack of drinking enough fluids makes your hair look dry and lusterless.

3- You might need vitamin supplements
Ask your healthcare provider in case you have any deficiency

4- Hair massage

Massaging using natural and pure oils improves the blood circulation to your follicles and enhances hair growth.

5- Use the right products for your hair

Each person's scalp condition and hair type is different.

Thus, choose your product wisely after checking the ingredients carefully to make sure you are not exposed to chemicals that might harm your skin or scalp.

6- Consult your doctor for any tests you should undergo to rule out anemia, hormonal disturbance or any nutritional deficiencies

Iron deficiency anemia will cause hair follicle to fall since it is not well fed with oxygen and nutrients.

7- Treat dandruff

Dandruff suffocates your follicles. So, If you suffer an itchy scalp or severe dandruff go straight to a certified dermatologist to work out the best products and treatments for you.

8- Consult your nutritionist for a well balanced diet

Eating a well balanced diet with and a healthy workout routine will help you maintain naturally strong strands and beautiful looking hair.

Check List of best Foods for hair and scalp health for more fruitful information on what to eat for perfect strands.

RAPID WEIGHT LOSS - BAD or GOOD?

Mon, 10 May 2021 21:16:12 GMT

The Dangers of Drastic Weight Loss

We all fall for the trap of common questions like ‘How can I lose extreme weight fast?’ or ‘How to lose weight fast in 2 weeks?’ once or more in our lifetime. Did you know that losing weight rapidly can actually harm your overall health?

How losing weight too fast can harm you?
You've had crazy fantasies of losing the weight you've gained over the past year in a few months, or maybe in your wildest dreams, three weeks. No sane person would advise you to do so because it is not only risky but could be also deadly at times. On the contrary, losing your extra kilograms of fat slowly and steadily is more likely to stay off.

Rapid weight loss has been linked to a number of serious conditions

While stressing over losing weight fast enough can get addicting and tiring to one's mind, it has been proven over time that it might be accompanied with other drastic side effects to the body.

Top 11 alarming side effects of rapid weight loss:

Loss of muscle mass which will reflect on muscle weakness and back aches
Electrolyte imbalances ( body minerals disturbances ) show in irregular heartbeats and easy fatigability
Diarrhoea, Constipation or irregular bowel movement
Gallstones
Dehydration
Other possible side effects attributed to nutritional deficiencies and anemias include irritability and headaches
Feeling tired all the time, decline in cognitive functions and productivity
Irregular menstruation and overall hormonal disturbance
Immune system weakened , catching colds more often than normal
Hair loss as a result of restricting protein, zinc and iron rich foods
Weight loss through excessive exercising can cause kidney damage . Wanting to know more check The Scary Effect of Excessive Exercising .

What is considered rapid weight loss and normal rate of weight loss?

If you want to reach your normal weight safely, losing 0.5 to 1kg of fat weekly is the gradual good pace you need to keep up in the long term. In other words, the maximum percentage of weight loss monthly will range between 1.5% and 3% of total weight.

In this sense, any other changes in overall weight or fat loss might be alarming.

For instance, Crash diets are often based on low caloric diet plans which lead to illogical rapid weight loss, what’s worse is that many of them even rely on dangerous slimming pills.

Red flags related to too much or too fast weight loss:

1- Attempting to lose weight fast intentionally by consuming ephedra -containing pills or supplements can easily lead to strokes or heart attacks.

2- Losing more than 5% of your body weight within 12 weeks unintentionally , it could be a major sign that you have a more serious medical problem such as:

Hyperthyroidism
Clinical depression
Cancer
Gut related diseases: Coeliac disease, severe diarrhea, prolonged vomiting, malabsorption
Autoimmune disease like rheumatoid arthritis

Therefore, consulting your doctor to identify the underlying reason of unintentional weight loss is essential.

Despite the fact that fad diets and weight reduction surgeries, as well as commercial products or pills, have been shown to help people shed weight easily, there are deadly risks associated with them.

Instead of seeking a quick fix, focus on maintaining a stable and safe weight loss.

For more information, see the 5 golden rules for healthy eating .

Also, you can b ook your plan anytime suits you.

Emotional Eating

Sun, 25 Apr 2021 20:00:30 GMT

Illustrative Guide to Overcoming Emotional Eating

What is emotional hunger?

The vicious circle of eating up our emotional struggles to numb the pain or combat the stress.

We've all had bad relationships with others, which typically manifests itself in our eating habits. For example, getting a huge Haagen-Dazs ice cream bucket after a break up is a classic. Or ordering a KFC combo meal then going on a guilt trip is o ne way to punish oneself for mistakes and rejections. When confronted with emotional problems, we appear to be irrational and lose control of our bodies by engaging in self sabotage.

Consuming the salt, sugar and grease hoping that this dopamine rush will only cover up for the failures and depression. What it really does is sedate you for a few moments before the dopamine rush wears off and the calories are processed as fat mass. And you've gotten worse, and you're no longer the same happy healthy person.

Last thing you know, you are now a hostage in a vicious circle of eating comfort food to numb your emotional discomfort, gaining weight and thinking you’re looking terrible, experiencing more pain and shame.

Is comfort eating bad for you?

Do you eat when you're stressed out because it's the only exit you know? If you answered yes, you'll have to train yourself to be more realistic when it comes to food decisions. Also, to avoid exaggerating guilt feelings over a couple of bad meals. Beating yourself up about it will increase your stress levels, which will cause your stress hormone, cortisol, to spike, causing you to crave more comfort food in a negative way.

In fact, eating the right amounts of comfort food is not all bad. One scoop of ice cream, for example, is preferable to digging deep into the entire bowl. More often, popcorn is preferable to chips when it comes to binging.

On another side, differentiating between emotional and physical hunger is a key to embracing emotional eating in a healthy way.

For instance, emotional eating normally occurs unexpectedly, as a result of a strong desire for certain foods. Typically, you will not be happy and will feel guilty and helpless over food. This may be the start of a downward spiral into eating disorders like bulimia and binge eating . On the contrary, when you are physically hungry, any food may sound appealing, and it will never make you feel guilty or ashamed of eating.

How do I stop negative emotional eating?

1- You must understand and break the conditional connection that exists between our emotional problems and disagreements on one side and our eating behavior on the other. As a result, this can assist you in prioritizing your health and fitness over all.

2-Put yourself first and maintain control over your body no matter how powerful the temptation is; when feeling down or frustrated, find new ways to indulge your senses.

3-Don't give up and lock yourself in the fridge. Instead, get out there and exercise; the endorphins would make you feel much better.

4-Stay Strong and conquer your fears!

Now more than ever, we need emotional and physical health guidance. Reach out to get your plan .

وصفات صحية

Mon, 19 Apr 2021 22:29:55 GMT

كوردون بلو صحي

المكونات:

ربع كيلو صدور دجاج مخلية

ثمرة بصل

ثمرة طماطم

ثمرتين جزر

ثمرة بطاطس

ثمرتين فلفل أخضر

ملح + فلفل أسمر + كمون + زعتر

زيت زيتون

طريقة التحضير:

نقطع ثمرة البصل قطعًا صغيرة ونضيف إليها ملح وفلفل أسود.

نضع الدجاج في تتبيلة البصل ونتركه ساعة.

نقطع البطاطس مكعبات والجزر شرائح رفيعة ونسلقها نصف سلقة لمدة 10 دقائق.

نقطع الفلفل الأخضر شرائح.

نبشر ثمرة الطماطم ونضيف إليها الملح والفلفل والكمون والزعتر.

نحضر صينية وندهنها بنقاط قليلة للغاية من زيت الزيتون البكر.

نأخذ كل قطعة دجاج ونضع فوقها قطعة جزر وقطعة فلفل أخضر ونلفها ونضع قطعة الدجاج الملفوفة بالصينية.. وهكذا مع كل قطع الدجاج.

نضع البطاطس والباقي من الجزر والفلفل الأخضر في الصينية بجانب الدجاج.

ندهن الدجاج بمسحوق الصلصة.

نضع نصف كوب من الماء في الصينية.

نضع الصينية في الفرن على نار متوسطة لمدة نصف ساعة حتى تتم تسوية الدجاج والخضار.

مدة التجهيز:

تحضير المكونات يأخد ربع ساعة.

مدة التسوية:

التسوية في الفرن تأخذ نصف ساعة.

الكمية تكفي وجبتين

سعر الوصفة:

35 جنيهًا على أكثر تقدير.

عدد السعرات الحرارية:

1000 سعر

*يمكن أن تُقدم مع سلطة خضراء أو سلطة زبادي بالخيار والنعناع أو سلطة حمص أو بابا غنوج.

How to Learn to Love Yourself

Sun, 18 Apr 2021 18:58:07 GMT

How to Learn to Love Yourself?

Life may be unfair; we are not all privileged with good genes or perfect skin! Yet today, we are more fascinated with beautifying and masking the picture than with curing and healing.

Putting the entire attention on the appearance will lead to feelings of deprivation, anger, anxiety, and low self-esteem. Keeping up with all of the latest plastic and beauty patterns is a hassle. Financially and emotionally draining, as well as addictive. How can you stay sane and avoid panic attacks as a new trend is out and you need to gain 10k likes?! Just stay aware that this is not the real deal!

No one is perfect!

Women tend to repeat phrases like “I hate my body”, “I don’t like how my body looks like”, “I feel disgusting”, and “I want the perfect body”

In fact, you don't have to be a size 4 to be beautiful, but you do have to be in good shape physically and mentally. In addition, you must eat in order to cure your health issues. For example, whether you have any sort of allergy or skin condition, dig deep to find the insult in what food you are ingesting or cosmetics you use on your skin; this is the real formula for achieving beauty from the inside out.

When it comes to losing weight, most people resort to crash diets because they feel that a fast fix will resolve years of poor eating habits and unconscious eating behavior, not realizing that crash dieting is actually bad for their health. I keep telling my clients that an issue that has taken years to form would take months to solve. There is no such thing as a magic pill to make you lose the extra weight and gain the perfect body, just equations, science and hard work in the kitchen and gym.

Consult a dermatologist, a registered dietitian, and a psychologist. Influencers are not a 100% reliable source of information; in many cases they promote products in order to earn money, not because they believe in the benefits and quality of the ingredients.

Remind yourself that your ultimate goal should always be your health and wellbeing not your looks. Your oral hygiene is more important than the Hollywood smile, your skin cleansing and protection routine must be your priority when buying skin care products, and your hair health is way too important than its color. Being happy and content with what you have is the real treasure.

Keep me posted with your struggles and we will try to find the way out together. Stay safe and Hydrated!

The Scary Effect of Excessive Exercising

Tue, 13 Apr 2021 20:16:30 GMT

How do you get Rhabdomyolysis?

Unfortunately, exercising-related Rhabdomyolysis is on the rise, which is alarming. Rhabdomyolysis can actually occur to anyone who tends to over-exercise, or skips warming-up. It is a condition that leads to serious muscle damage due to internal muscle injury. As a result, the muscle releases its internal contents as well as its enzyme into the bloodstream causing serious paralysis to the kidney from functioning normally.

Therefore, the kidneys' capacity to filter waste, uric acid and urine can be affected by the enzymes. No doubt, Kidney failure can occur in up to 40% of cases of Rhabdo.

Can you get Rhabdo from working out?

The answer is yes, but that doesn’t mean one should refrain from working out. However, you should understand that it usually happens if the muscle movement entails excessive repetitive contraction. For instance, hard weight lifting with inexperienced coaches, extended intensive cycling, and inappropriate warming-up before intense workouts can initiate Rhabdo. So, if you haven't been exercising for a long time, you can't just start by burning 600 or 900 calories during a session.

Other causes of Rhabdomyolysis include:

- Injury and trauma

- OTC Drug use without consulting your physician

- Statins medications

- Severe dehydration

- Extreme temperatures

Rhabdomyolysis usually characterized by (Symptoms):

- Nausea

- Fever

- Feeling of sickness

- Dark urine or less urination

- Declined kidney functions in lab analysis results

- Muscle fatigue, soreness, and swelling

- Some severe cases may require kidney dialysis

You might be thinking, how easy is it to get rhabdomyolysis?

Yet, it is as simple as staying away from only through adapting several changes to your daily-life.

- Try a low-impact routine that emphasizes on your heart to protect your kidney functions while still exercising.

- Stretch and warm up to improve muscle and joint stability and strength. A good stretching yoga session, swimming, walking, jumping rope, or dance session are all good options.
These exercises will help you to feel better, alleviate tension, enhance your breathing, and tone your muscles.

How to avoid this condition and other exercise-induced injuries?

- Build your own exercise routine progressively

- Try starting with lighter weights

- Don't overexert

- Hydrate by drinking water or BCAA during your workout

- As soon as you begin feeling prolonged muscle fatigue or more than 30 seconds or so, stop what you're doing and rest

- Don’t compare yourself to others, you have your own body requirements.

- Approach your trainer and talk to them about your medical conditions

- Keep your physician updated frequently with your lab results

References:

https://www.webmd.com/fitness-exercise/news/20180222/exercising-yourself-to-death-the-risk-of-rhabdo#:~:text=Rhabdomyolysis%20is%20a%20syndrome%20involving,up%20to%2040%25%20of%20cases

https://www.acsh.org/news/2018/02/27/kidney-damage-can-occur-overly-intense-musce-use-12634

On Why I Started Blogging

Fri, 02 Apr 2021 19:31:03 GMT

Finding my passion wasn't always easy, especially for someone like me. As a child, I aspired to be an artist, then a scientist, and finally a writer. I tried everything, but I finally got excited when I realized that helping and empowering people to live better lives, feel good about themselves, and take care of their bodies make me feel like I have a real purpose in life. I still want to nourish my mind with science and my soul with art, but I recently realized that I am truly passionate about educating people on the importance of self-care through adapting healthy lifestyle habits and making better food choices.

Interestingly enough, I wanted to start this blog in order to share the things that concern me and most of my clients and patients. Also, to answer the most frequent questions, share interesting stories and debunk the myths and misconceptions regarding health and nutrition.

Feel free to contact me via Instagram, Twitter, Gmail, or by submitting your questions and concerns via the website, and I will respond as soon as possible when referring to the most current evidence-based study.

Don't forget to check the blog every now and then and look for answers; you never know when you'll come across something that will change your life!

عن المدونة

Sun, 28 Mar 2021 17:59:10 GMT

لماذا بدأت هذه المدونة؟

مع تنوع مصادر المعلومات وانتشار ثقافة التغذية العلاجية في العالم العربي، إستطاع الكثير من غير المتخصصين الكتابة والعمل في المجال. وللأسف في أغلب الوقت يطلب مني المساعدة بعدما يعاني الأشخاص من تبعات اتباع أنظمة غير مدروسة وغير مناسبة لحالتهم الصحية والنفسية. لذلك أرغب بشدة في الإجابة عن تساؤلاتكم حول الأمراض المزمنة وعلاقتها الوطيدة بالغذاء. كما سأدّون العديد من النصائح التي ستساعدكم على فقدان الوزن وعدم استرداده مجدداً.

سيسعدني البدء في تدوين الإجابات عن الأسئلة التي تصلني في الإيميل على moodandfoods@gmail.com حتى يسهل عليكم الوصول إلى المعلومة واسترجاعها. أتمنى أن تبقوا على تواصل وأن تزوروا الموقع كل فترة للبحث عن إجابات لتساؤلاتكم. إذا كان لديكم أي أسئلة أو أفكار يرجى ترك تعليق في صفحة الإنستغرام Instagram أو تويتر Twitter أو إرسال رسالة إليّ من خلال نموذج الاتصال الخاص بي في الموقع وسأبذل قصارى جهدي للإجابة في الوقت المناسب!

ولكن يجب التنويه أن هذه التدوينات بما تحتويه من معلومات غير كافية للمعالجة والاستشفاء ولا يجب أن تمنع من استشارة الطبيب بل تفتح المجال لمزيد من الأسئلة والمناقشات مع الطبيب المختص.

Photo Credit: Mohammed Ayman

شاي الرجيم

Sat, 27 Mar 2021 11:19:18 GMT

مخاطر شاي الريجيم أو شاي التخسيس المكوَن من نبات السنا والذي يسوّق كمشروب لفقدان الوزن

الآثار الجانبية والمخاطر لشاي الرجيم:

العديد من الفتيات والسيدات يتناولن شاي السنا باستمرار كروتين يومي لتنظيف الأمعاء لسنوات عديدة بدون توقف بغض النظرعن أعراضه الجانبية وتعارضه مع العديد من الأدوية مما قد يسبب تلف في الكبد.

استخدامه بشكل مزمن خطير للغاية، لأنه يضرأنسجة الأمعاء الطبيعية ويسبب كسل في حركة الأمعاء مما يؤدي إلى الاعتماد الكلي عليه فيما بعد لاتمام عملية الإخراج. كما يسبب هذا المشروب الجفاف وفقدان الأملاح الضرورية من الجسم، كذلك مشاكل سوء التغذية على المدى الطويل بسبب عدم امتصاص الأمعاء للعناصر الغذائية بشكل كافي، بجانب حالة الغثيان المستمرة والتي تسبب اضطرابات في الأكل.

يحذر من تناوله للأطفال أقل من 12 عاما وللحوامل والمرضعات، كما يمنع تناوله أكثر من 7 أيام متتالية. كما يجب تجنبه في حالات الحساسية وللأشخاص الذين يتناولون الأدوية المخصصة للقلب و للضغط، والسيولة، ومدرات البول، والمنشطات، والتهابات الكبد والأمعاء (IBD).

يجب عليك استشارة الطبيب قبل تناول أي منتج من منتجات السنا، فقد يؤدي ذلك إلى تدهور حالتك الصحية على المدى القصير.

لا تخاطر بحياتك من أجل فقدان الوزن بسرعة، يجب أن تتبع نظام غذائي متوازن مع الطبيب وأن لا تلجأ لمثل هذه المسهلات والأعشاب المضرة.

ماذا أفعل لفقدان وزن الحمل؟

Fri, 26 Mar 2021 16:01:48 GMT

زيادة الوزن بعد فترة الحمل وأثناء فترة الرضاعة من أكثر ما يؤرق كل سيدة. تعرفي على الأغذية السليمة لفقدان الوزن بطريقة صحية.

إذا كنت أم مرضعة يجب أن يشمل غذاؤك مزيجًا غنيًا من الدهون الصحية والفيتامينات والمعادن ومضادات الأكسدة للبقاء بصحة جيدة واستعادة قوتك بعد الولادة ومواكبة متطلبات طفلك الرضيع.

الاستغناء عن السكريات والحلوى الغنية بالدهون أفضل نصيحة لفقدان الوزن في هذه الفترة الحيوية من حياتك وحياة طفلك.

القرفة: كوبان من القرفة تساعدك على تثبيت مستوى السكر في الدم وتقلل من الشعور بالجوع.

الأفوكادو: غني بالدهون الصحية لإبقائك ممتلئًا طوال اليوم وهي أيضًا مصدر جيد لفيتامينات ب وفيتامين ك وحمض الفوليك والبوتاسيوم وفيتامين ج وفيتامين هـ.

التفاح والموز: خيار رائع للتحلية لتوفير الطاقة اللازمة للإرضاع والألياف من أجل صحة الأمعاء.

الزبادي: هو دائمًا أفضل وجبة خفيفة خلال اليوم، مليء بالبروبيوتيك والكالسيوم لترميم عظامك واستعادة مستوى الكالسيوم في جسمك بعد الحمل والولادة.

الشوفان: كوجبة إفطار، ممتازة لأن الشوفان يشعرك بالشبع طوال اليوم. يُفضل طهيه مع الحليب وقليل من القرفة لتدعيم الألياف بمصدر جيد للبروتين والكالسيوم.

تناول الخضار بكثرة والبطاطا الحلوة باعتدال للحفاظ على بشرة صحية ومصدر صحي للنشويات.

المكسرات هي مصدر كبير لفيتامين E وأوميغا 3 والألياف والزنك الضرورية لمناعتك للحفاظ على قوتك.

حافظي على شرب الماء لزيادة معدل إدرار اللبن، تناولي ما لا يقل عن 1.5 لتر ماء يومياً.

بالإضافة إلى شاي الأعشاب والعصائر الطازجة.

لا تقلقي كثيرًا بشأن فقدان الوزن أكثر من الإهتمام بالطعام المغذي لتزويد طفلك وجسمك بالإحتياجات اللازمة. التمتع بصحة جيدة والاستمتاع بالأمومة هو أولوياتك الآن، فلا تضيفي أي عبء نفسي أثناء محاولتك إنقاص الوزن، وستفقدين الوزن بشكل تلقائي أثناء الرضاعة الطبيعية واللعب باستمرار مع طفلك والإختيار السليم للأطعمة الصحية.

Top 4 Natural Antidepressants

Thu, 18 Mar 2021 20:50:14 GMT

Give Your Body a Little Break from Antidepressants

Ways to Naturally Lift Your Mood by Releasing Endorphins

Exercising is essential! According to research, regular exercise can have antidepressant effects. The rhythm of continuous exercise releases endorphins and encourages reflective thinking.
Laughter . The more we laugh, the healthier our outlook and overall wellbeing becomes. Problems seem to be shrinking as well, resulting in an increase in energy.
Sunlight . There is a direct connection between being exposed to sunlight and serotonin levels. Try to skip your cubicle at work during lunchtime to walk outdoors, as it helps improve your sleep and definitely your mood by elevating vitamin D levels and subsequently improving your psychological wellbeing.
Bacteria. There are about 100 trillion bacteria in the digestive system, which is almost equal to the number of stars in the galaxy. Collectively called the gut microbiota. S cience has started to look more closely at how this massive network of species influences—and even improves—health conditions. Moreover, gut bacteria are also related to serotonin levels through the gut-brain axis. Therefore, consuming a high-fiber diet is essential to promote healthy gut bacteria. Yogurt and Probiotic supplements can be useful as well to flourish gut microbiota and ensure good serotonin levels.
By affecting the development of endorphins, the brain's "feel-good" chemicals, certain behaviors, and foods can improve your mood naturally without the need for medications. Try to drink a herbal tea, chamomile or green tea, play some binaural beats, light aromatic candles, and read a good book.

N.B: Always refer to your physician / psychiatrist before taking or withdrawing medication.

References:

https://www.health.harvard.edu/staying-healthy/can-gut-bacteria-improve-your-health#:~:text=About%20100%20trillion%20bacteria%2C%20both,disease%20to%20arthritis%20to%20cancer.

!سر السعادة

Tue, 02 Mar 2021 14:22:32 GMT

كيف أسيطر على نوبات الخوف ومستويات التوتر والقلق والأرق؟

من الأسئلة المهمة التي تبدو إجابتها صعبة أوغير كافية، ولكن تظل التمارين الرياضية هي الإجابة الأمثل لهذا التساؤل. أولاً لأنها تحسن الحالة المزاجية وتقلل من القلق والشعور بالتوتر. كما تشير الدراسات إلى أنه كلما طالت مدة التمرين، زادت قدرتك على التعامل مع الضغوطات على المدى الطويل. أيضاً يمكن أن تكون التمارين أكثر فعالية من الأدوية في علاج الاكتئاب الخفيف إلى المتوسط وفقًا لمقالة بحثية في المجلة البريطانية للطب الرياضي. كما ثبت أن التمارين الهوائية متوسطة الشدة لمدة 50 دقيقة تقلل مستويات القلق ونوبات الهلع بشكل كبير.

كيف ابدأ؟

أهم النصائح للبِدء بممارسة الرياضة

- ابدأ بتمارين الإحماء الخفيفة.

- المشي يوميا 30 دقيقة.

- قفز الحبل. ابدأ بـ 15 مرة تزيد تدريجيًا.

- قم دائمًا بالإحماء قبل أي تمرين لتقوية عضلاتك. ستساعدك التمارين منخفضة إلى متوسطة الشدة من 5 إلى 20 دقيقة على حمل الأوزان وتقليل الإصابات.

- خذ أيام إجازة وراحة بين التمرينات لإتاحة الوقت الكافي لجسمك للتعافي.

- الاهتمام بالوجبات وبالبرنامج الغذائي الخاص بك ليتناسب مع جدول التدريبات.

- إعمل على التوازن الداخلي والخارجي من خلال ممارسة اليوجا.

- التكرار وليس ثقل الأوزان وصعوبة التمرين، هو سر الجسد المصقول الذي تحلم به.

- شريكك في التمرين يمثل 50٪ من الدافع الذي تحتاجه للاستمرار.

- حدد هدفًا أسبوعيًا للتمرين والتزم به. على سبيل المثال، يمكنك ممارسة الرياضة لمدة 200 دقيقة في الأسبوع.

- قم بإعداد وجبات التمرين اليومية وروتين التمرين. اقرأ دائما واسأل عن المكملات والفيتامينات ومعدات التدريب ... إلخ

- حفز نفسك بالتقاط الصور قبل وبعد تحقيق هدفك.

أخيراً، الحيلة الأكثر أهمية وفعالية هي النوم وشرب الماء والسوائل بوفرة.

القهوة

Thu, 18 Feb 2021 14:07:24 GMT

لماذا تعد القهوة من أفضل المشروبات؟

يعد شرب القهوة مناسبة اجتماعية في العديد من الدول ومن الروتين اليومي لمعظمنا. يجب أن تشرب باعتدال، 3 فناجين كحد أقصى. وأن يشرب كوب ماء وراء كل فنجان لأنها مدرة للبول، لذلك يجب أن نعوض كمية الماء التي نفقدها.

فوائد القهوة :

يمكن أن تحسن مستويات الطاقة وتجعلك أكثر استيعاباً.
يمكن أن تساعدك على حرق الدهون بزيادة معدل الحرق وضربات القلب.
يمكن أن تحسن بشكل كبير من الأداء البدني لذا يفضل شربها قبل ممارسة الرياضة.
يحتوي كوب القهوة على مضادات الأكسدة المهمة للشعور بالنشاط وتجديد الخلايا.
قد يقلل شرب القهوة من خطر الإصابة بمرض السكر من النوع الثاني.
قد تحمي من مرض الزهايمر والخرف.
تقلل من خطر الإصابة بمرض باركنسون.
تقلل من الشعور بالصداع.
تحسن من مستويات الكوليسترول.
تقلل من خطر الإصابة بالسكتات الدماغية.
تقلل والشعور بالاكتئاب والضغط النفسي ولكنها تزيد الأرق لذا يفضل شربها قبل النوم ب 3 -6 ساعات.

Easiest Recipe to Be Happy

Tue, 09 Feb 2021 23:09:11 GMT

Top 13 Training Tips!

There was nothing that made me happier when I was a kid than riding my bike for endless hours. Growing up to understand the health benefits of sport goes beyond the prevention of many diseases such as osteoporosis and cardiovascular disorders. It has also been established that exercise has a key role to play in mental health. It enhances the mood and decreases anxiety. Studies show that the longer you workout, the more you will be able to cope with the long-term stress effects. According to a review in the British Journal of Sports Medicine , exercise could be more effective than drugs in the treatment of mild to moderate depression. Moderately intense 50-minute aerobic exercise has been shown to reduce levels of anxiety significantly.

Training Tips

1 - Start with stretching

2 - Walk daily 30 minutes

3 - Jump-rope. Start with 15 up and increase gradually daily.

4 - Always warm up before any exercise to strengthen your core. 5 to 20 minutes low to moderate intensity exercise will help you lift weights and prevent injuries.

5 - Take days off.

6 - Manage your nutritional intake to match your training schedule.

7 - Gain inner and outer Balance by practicing more yoga.

8 - Make a workout routine. Repetition is the secret to the super-sculp body of your dreams.

9 - Having a training partner with the same body shape and goals is 50% of the motivation you need.

10 - Set a weekly workout goal and stick to it. For example you can workout for 200 minutes a week.

11 - Create your daily workout meals and routine, read and ask more about training regimens, supplements, training equipment...etc

12 - Motivate yourself by taking before and after photos, measuring your waist and forgetting about the scale.

13 - The most critical and effective trick is to s leep and drink enough water

Reference:

https://bjsm.bmj.com/content/49/21/1414

ماذا نأكل أثناء تفشي كوفيد - 19؟

Thu, 04 Feb 2021 13:54:36 GMT

ما هي الأطعمة التي تساعد على الوقاية والتماثل للشفاء في فترة تفشي الفيروس؟

نقلاً عن منظمة الصحة العالمية فإن الإجراءات الوقائية تتضمن التغذية السليمة وشرب الماء بكفاية، كما تساعد على حماية جهاز المناعة من الأوبئة والأمراض المعدية. أيضاً يجب تجنب الأكل في المطاعم في هذه الفترة تجنباً لأي عدوى معوية تؤثر على مناعة الجسم.

التغذية السليمة تتكون من كل الأطعمة الطازجة والغير مصنعة:

تناول : كوبان من الفاكهة (4 حصص)، 2.5 كوب من الخضروات (5 حصص)، الحبوب كالقمح الكامل، و160 جرامًا من اللحوم والفاصوليا (يمكن تناول اللحوم الحمراء مرة إلى مرتين في الأسبوع، والدواجن 2-3 مرات في الأسبوع).
المكسرات الطازجة الغير مملحة أو محمصة غنية بالزنك وتساعد على الوقاية من الفيروسات.
اختر للوجبات الخفيفة الخضراوات والفواكه الطازجة، بدلاً من الأغذية الغنية بالسكريات أو الدهون أو الملح.
تجنب الطهي الزائد للخضروات والفواكه، فقد يؤدي ذلك إلى فقدان الفيتامينات المهمة
عند استخدام الخضروات والفواكه المعلبة أو المجففة، اختر الأنواع التي لا تحتوي على ملح أو سكر.

شرب كمية وافرة من الماء:

اشرب 8-10 أكواب من الماء كل يوم على الأقلَ!
لا تغني المشروبات الأخرى عن الماء، ولكن يمكن تناول المشروبات والفواكه والخضروات الأخرى التي تحتوي على الماء، على سبيل المثال عصير الليمون (المخفف في الماء وغير المحلى) والشاي والقهوة بدون الأفراط في تناول الكافيين!
تجنب عصائر الفاكهة المحلاه ، والعصائر المعلبة، والمشروبات الغازية لأنها تحتوي على كميات كبيرة من السكر.

The Truth About Breastfeeding and Weight Loss

Sun, 31 Jan 2021 18:05:12 GMT

Can I Diet While Breastfeeding?

If you are a nursing mother, fueling your body with nutrient-dense foods that help replenish it with everything it needs is vital. That's why you should include a nutrient-rich mix of healthy fats, vitamins, minerals, phytonutrients, and antioxidants to stay healthy and keep up with your baby's health demands.

So, can moms diet while breastfeeding?

The perfect answer for this question is that maintaining a healthy and balanced diet while breastfeeding is the top way a new mom can diet.

What are the best foods to eat while breastfeeding?

Cinnamon: Will prevent your blood sugar from fluctuating and decrease your sense of hunger.

Avocados: Rich in healthy fat to keep you full all day and are also a good source of B vitamins, vitamin K, folate, potassium, vitamin C, and vitamin E.

Apples, Oranges and Bananas: Are your choice of dessert to provide energy for lactation and fibers for health gut.

Yogurt: Is always the best snack, full of probiotics and calcium to repair your bones and restore calcium level in your body.

Oats: As a breakfast, oats will keep you full and energetic all day. Best cooked with milk and a dash of cinnamon to fortify the fibers with a good source of protein and calcium.

Eat Green Veggies madly and Sweet Potatoes moderately to maintain healthy skin after delivery.

Raw Nuts are great source of vitamin E Omega 3 and fibers also zinc which are necessary for your immunity to keep you strong after postpartum.

Stay Hydrated to increase your milk production and overall water content in your body. Not less than 1.5 Liters of water daily.

Add Herbal Tea and and juices to your meals.

Stop asking about the fastest way to lose weight while breastfeeding!

In fact, don't worry too much about weight loss more than minding what you eat to provide your baby and your body with nutritious food. Being Healthy and enjoying motherhood is your priority.

Control Type 2 Diabetes

Wed, 27 Jan 2021 20:24:59 GMT

What it Takes to Control Blood Sugar in Type 2 Diabetes

According to the Lancet Diabetes and Endocrinology Journal, “there is not an optimal percentage of calories from carbohydrates, proteins, and fats for all people with or at risk of diabetes. Dietary therapy should be individualized , taking into consideration the current "eating patterns, preferences, and metabolic goals of individuals.”

What are the general guidelines for people to avoid diabetes and obesity?

Eating acceptable portion sizes aid weight loss goals. Also, choosing non-starchy vegetables and whole fresh foods over processed and fried meals. Another key factor to control diabetes and obesity is to avoid added sugars and refined grains.

Can we reverse Type 2 Diabetes?

Observational findings were recorded after 30 years of follow-up from the beginning of the original 6-year study, showing that lifestyle intervention (diet, exercise, or both) postponed the development of diabetes in people with reduced glucose tolerance by almost 4 years, leading to a substantial decrease in cardiovascular and microvascular complications and an improvement in life expectancy.

7-10% of weight loss based on professional nutrition and lifestyle interventions had a huge role in the remission of type 2 diabetes.

8 Immune Boosters amid Covid-19

Wed, 27 Jan 2021 19:59:30 GMT

8 Immune Boosting Nutrients to Help Keep You Safe During the Outbreak of COVID-19

What causes a weak immune system?

Even though, no magic pill was proven to reverse Coronavirus. These 8 nutrients have been shown to help your immune system function more efficiently and effectively, especially amidst Covid-19 spread, but too much of a good thing can be harmful. Eat these nutrients in moderation.

Vitamin A (Beta Carotene)

This vitamin assists with the health of your intestines and respiratory system. Vitamin A-rich vegetables include: carrots, sweet potato, spinach, broccoli and red bell peppers.

Vitamin C

Vitamin C helps stimulate the formation of antibodies. (1 extra sentence eman)

Example of vitamin C-rich fruits:

Citrus fruits like oranges, strawberries, red bell pepper and kiwi.

Vitamin E

This nutrient promotes the neutralization of free radicals by working as an antioxidant. Foods full of vitamin E include: vegetable oils, nuts, seeds and avocado.

B Complex

The B-complex vitamins are water-soluble and cannot be stored in the body, so they must be replenished on a regular basis. Composed of eight of the B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin).

Found naturally in meat, leafy greens, dairy, beans, peas, and whole or fortified grains. Has an important role, in muscle functions, hair health, memory and nervous system health, immunity and blood cells formation.

Zinc

There are many zinc-dependent enzymes in our body and deficiency has been linked with immune dysfunction.

Zinc-rich foods include:

Beans, seeds, nuts, meat, poultry and seafood.

Protein

Specific amino acids found in protein are essential for T-cell function, which are cells that protect the body against pathogens.

Top foods that have lots of protein:

Meats, poultry, seafood, eggs, beans, nuts and seeds.

Selenium

Recently, selenium status was reported to positively correlate with the survival of patients with COVID-19 compared with non-survivors.

One of the best sources of selenium is Brazil nuts. Also, Tuna has 92 micrograms of selenium per 100 grams, making it a good source of the immune protective mineral.

Vitamin D

Vitamin D in its active form 1,25-(OH)2D is a potent immune system modulator. Our bodies create vitamin D from direct sunlight on the skin when outdoors. However, during quarantine we have to include rich food sources in our meals, such as oily fish – such as salmon, sardines, herring and mackerel; red meat; liver; egg; yolks, and fortified foods – such as some fat spreads and breakfast cereals.

Since it's difficult to get enough vitamin D from food alone in the autumn and winter, everybody (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D.

Can I rely on vitamin supplements only?

In fact, supplements alone aren't a good way to stay healthy and keep your metabolism running smoothly so you can lose weight. Moreover, the vitamins and minerals absorption from natural food is way better than supplements.

Finally, for an extra shot of immunity boosting, go ahead to https://moodandfoods.com/liver-cleansing for a list of top 8 super green foods to add in a cleansing smoothie.

References:

- Advice for the public (who.int)

- How to Protect Yourself & Others | CDC

- If You Are Immunocompromised, Protect Yourself From COVID-19 | CD C

Liver Cleansing

Sat, 23 Jan 2021 18:10:55 GMT

Best Green Smoothies
Get Started on Mixing and Blending!

What do green smoothies do for your body?

The liver is cleansed by leafy greens that may be simpler to drink than to chew. They are extremely high in plant chlorophyll, enabling them to extract environmental toxins from the bloodstream. They help increase the production and flow of bile, the substance that removes waste from the blood and organs. They help neutralize heavy metals, chemicals and pesticides as well.

Here is a simple list of top 8 super green foods to add in a smoothie:

1- Green apples rich in pectin. Pectin consumption has shown to slightly reduce blood LDL cholesterol levels.

2- Kiwi rich in vitamin C

3- Pineapples rich in both vitamin C and Pectin

4- Guava

5- Lemon

6- Fresh Parsley

7- Fresh Celery

8- Pealed cucumber

Adding Green Smoothies to your daily routine will help you lose weight, gain freshness, detox your digestive system, heal your organs, feel great and balanced. It has shown a significant impact on mood stability and feeling energized. Try them and let me know!

Check Out One of the Best Green Smoothie Recipes:
https://www.youtube.com/watch?v=mPxRTpsN-ec

Re-thinking Dessert

Wed, 13 Jan 2021 14:35:12 GMT

Your Relationship with Your Favourite Dessert

Before I decided to study nutrition as a speciality, I never knew that the ideas you think about the food you consume immediately become reality in your body. For example, if you feel guilty for eating your favourite desserts, this initiates a series of inhibitory responses in the nervous system that travels to the digestive organs, which reduce your calorie-burning efficiency and slow digestion. Your favourite dessert will eventually be stored as body fat via enhanced insulin and cortisol action, which will increase your feeling of guilt and distress.

Being worried about the self-image and eating guilt-infused foods are viewed by the brain as stressors and are automatically turned into extreme, unhealthy chemical reactions in the body. You have to put the mind and feelings in the right place to avoid this sequel. Train yourself to look at food as a rare experience that must be enjoyed.

Mind Your Meals

Wed, 13 Jan 2021 11:37:34 GMT

Feeling Blue?

Eating the wrong food when you're depressed will make you feel worse. Junk food may be the most palatable option during your lows, but it will drag you to a darker place. You need to be aware of your choice of food that you pick to boost your mood. This is my short list of food that will help you surviving exhaustion and feeling blue.

- Grapes contain antioxidants and stimulate the production of melatonin. Grapeseed oil also helps reduce inflammation, stress and aging.

- Chocolate is not only a great gift to express love, it contains many chemical compounds that enhances good mood and brain health. Anandamide releases endorphins and serotonin in your brain, elevate mood and decrease mood swings.

- Bananas are rich in Vitamins B6, A and C, fibre, tryptophan, potassium, iron, protein and healthy carbs. Give a quick boost from fructose to sustain energy for longer time. Also B6 converts tryptophan into serotonin.

- Vitamin B6, tryptophan, protein, folate, omega-3, and uridine are present in walnuts. It's one of the strongest antidepressants providing lasting feeling of satisfaction, and fights fatigue by boosting energy levels

- Eggs are the basic protein unit we add to our daily meals. They contain omega-3, riboflavin (B12), and tryptophan. Omega 3 prevent blood clotting, work as Anti-inflammatory, also increase cognition and learning.

- Your mood, energy balance and sleep are managed by magnesium. Especially during stressful times, the body needs a lot of magnesium. Nice sources: vegetables with green leaves, almonds

Good Food for Good Mood

Wed, 13 Jan 2021 10:35:02 GMT

Is SAD Syndrome a Real Disorder?

You may be suffering from Seasonal Affected Disorder if you find that you laugh less, have little to no enjoyment in regular daily activities, feel exhausted and sleep more. The good news is that you can do certain stuff to help you improve your mood.

With a healthy, can-do attitude combined with positive improvements to your diet, it is possible to combat SAD syndrome and depression. Ensure that you consume the right foods in your diet to promote the production of hormones and neurotransmitters, such as Serotonin and Melatonin , the hormones responsible for your mood and balanced sleep cycles.

Try to include Tryptophan rich foods to boost the production of serotonin and melatonin. Tryptophan has a Psycho-reactant effects, releases and co-produces serotonin, endorphins, fights fatigue, nervousness, anxiety and depression . Good sources of Tryptophan are: Turkey, chicken, whole grains, beans, rice, lentils, cottage cheese, bananas, eggs, almonds, walnuts

Supplement Guidelines for SAD Syndrome

To make serotonin, B-complex (B-vitamins)-B-vitamins are required. 5-HTP, which may help to increase serotonin. Vitamin D vitamin main source is the sun. Deficiency in vitamin D has been linked to depression.

(Don’t take any supplements without consulting your Doctor, as they can sometimes interfere with other medications.)

*More about foods to combat depression and SAD syndrome in the next post.*

Head over Meals!

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أكتوبر الوردي

ماذا يجب أن نقدم لمريض الأورام لمساعدته؟

ما أسباب السرطان؟

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On Why I Started Blogging

عن المدونة

لماذا بدأت هذه المدونة؟

شاي الرجيم

مخاطر شاي الريجيم أو شاي التخسيس المكوَن من نبات السنا والذي يسوّق كمشروب لفقدان الوزن

ماذا أفعل لفقدان وزن الحمل؟

زيادة الوزن بعد فترة الحمل وأثناء فترة الرضاعة من أكثر ما يؤرق كل سيدة. تعرفي على الأغذية السليمة لفقدان الوزن بطريقة صحية.

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!سر السعادة

القهوة

لماذا تعد القهوة من أفضل المشروبات؟

Easiest Recipe to Be Happy

Top 13 Training Tips!

ماذا نأكل أثناء تفشي كوفيد - 19؟

ما هي الأطعمة التي تساعد على الوقاية والتماثل للشفاء في فترة تفشي الفيروس؟

The Truth About Breastfeeding and Weight Loss

Can I Diet While Breastfeeding?

Simple Ways to Avoid Cancer

Best Green Smoothies
Get Started on Mixing and Blending!