Fasting health benefits backed by science

Despite its recent surge in popularity, fasting is a practice that dates back centuries and plays a central role in many cultures and religions. Defined as the abstinence from all or some foods or drinks for a set period of time, there are many different ways of fasting. 

In general, most types of fasts are performed over 24–72 hours. Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time. 

Fasting has been shown to have many health benefits, from increased weight loss to better brain function and improved gut health.
Promotes Blood Sugar Control by Reducing Insulin Resistance:Several studies have found that fasting may improve blood sugar control, which could be especially useful for those at risk of diabetes. In fact, one study in 10 people with type 2 diabetes showed that short-term intermittent fasting significantly decreased blood sugar levels.
Promotes Better Health by Fighting InflammationWhile acute inflammation is a normal immune process used to help fight off infections, chronic inflammation can have serious consequences for your health. Research shows that inflammation may be involved in the development of chronic conditions, such as heart disease, cancer and rheumatoid arthritis. Some studies have found that fasting can help decreases level of inflammation and help promote better health.
May Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol LevelsSome research has found that incorporating fasting into your routine may be especially beneficial when it comes to heart health. One small study revealed that eight weeks of alternate-day fasting reduced levels of “bad” LDL cholesterol and blood triglycerides by 25% and 32% respectively.
May Boost Brain Function and Prevent Neurodegenerative DisordersThough research is mostly limited to animal research, several studies have found that fasting could have a powerful effect on brain health. One study in mice showed that practicing intermittent fasting for 11 months improved both brain function and brain structure .
Because fasting may also help relieve inflammation, it could also aid in preventing neurodegenerative disorders. In particular, studies in animals suggest that fasting may protect against and improve outcomes for conditions such as Alzheimer’s disease and Parkinson’s. However, more studies are needed to evaluate the effects of fasting on brain function in humans.
Aids Weight Loss by Limiting Calorie Intake and Boosting MetabolismSome research has also found that short-term fasting may boost metabolism by increasing levels of the neurotransmitter nor epinephrine, which could enhance weight loss .In fact, one review showed that whole-day fasting could reduce body weight by up to 9% and significantly decrease body fat over 12–24 weeks .
Another review found that intermittent fasting over 3–12 weeks was as effective in inducing weight loss as continuous calorie restriction and decreased body weight and fat mass by up to 8% and 16% respectively .
Increases Growth Hormone Secretion, Which Is Vital for Growth, Metabolism, Weight Loss and Muscle StrengthHuman growth hormone (HGH) is a type of protein hormone that is central to many aspects of your health. In fact, research shows that this key hormone is involved in growth, metabolism, and weight loss and muscle strength.
Several studies have found that fasting could naturally increase HGH.
Could Delay Aging and Extend LongevitySeveral animal studies have found promising results on the potential lifespan-extending effects of fasting. Fasting could be effective in increasing longevity and survival rates.
However, current research is still limited to animal studies. Further studies are needed to understand how fasting may impact longevity and aging in humans.
May Aid in Cancer Prevention and Increase the Effectiveness of ChemotherapyAnimal and test-tube studies indicate that fasting may benefit the treatment and prevention of cancer. In fact, one rat study found that alternate-day fasting helped block tumour formation.
How to Start FastingThere are many different types of fasts, making it easy to find a method that fits your lifestyle. Here are a few of the most common types of fasting:
Water fasting: Involves drinking only water for a set amount of time.
Juice fasting: Entails only drinking vegetable or fruit juice for a certain period.
Intermittent fasting: Intake is partially or completely restricted for a few hours up to a few days at a time and a normal diet is resumed on other days.
Partial fasting: Certain foods or drinks such as processed foods, animal products or caffeine are eliminated from the diet for a set period.
Calorie restriction: Calories are restricted for a few days every week.
Within these categories are also more specific types of fasts.
For example, intermittent fasting can be broken down into subcategories such as alternate-day fasting, which involves eating every other day, or time-restricted feeding, which entails limiting intake to just a few hours each day. To get started, try experimenting with different types of fasting to find what works best for you.
Safety and Side EffectsDespite the long list of possible health benefits associated with fasting, it may not be right for everyone. If you suffer from diabetes or low blood sugar, fasting can lead to spikes and crashes in your blood sugar levels, which could be dangerous.
It’s best to talk to your doctor first if you have any underlying health conditions or are planning to fast for more than 24 hours. Additionally, fasting is not generally recommended without medical supervision for older adults, adolescents or people who are underweight.
If you decide to try fasting, be sure to stay well-hydrated and fill your diet with nutrient-dense foods during your eating periods to maximize the potential health benefits. Additionally, if fasting for longer periods, try to minimize intense physical activity and get plenty of rest.
The Bottom LineFasting is a practice that has been associated with a wide array of potential health benefits, including weight loss, as well as improved blood sugar control, heart health, brain function and cancer prevention.
From water fasting to intermittent fasting and calorie restriction, there are many different types of fasting that fit nearly every lifestyle.
When coupled with a nutritious diet and healthy lifestyle incorporating fasting into your routine could benefit your health.

 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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Five natural foods that help control high blood pressure

Infamously called the "silent killer," hypertension or high blood pressure may go unnoticed for years, but could be the root cause of major health issues and diseases such as heart ailments, kidney disease, stroke, and blood vessel damage. 

It is inevitable to keep high blood pressure in check to lead a healthy life.

Here are five food items that help control the condition. 

Leafy green veggies: Spinach, beet greens, turnip greens

Notably, potassium aids your kidneys to push out more sodium through urine, which in turn helps reduce blood pressure.

Add up a decent amount of leafy green veggies (rich in potassium) to your diet, including the likes of spinach, beet greens, and turnip greens.

However, avoid canned veggies, and opt for only fresh, green ones to keep blood pressure in check.

Bananas: Natural storehouse of potassium

Potassium, as we said, is effective in dealing with high blood pressure.

Talking of potassium, bananas happen to be a natural storehouse of it.

According to the American Heart Association, potassium in bananas lowers the sodium-effect, and relieves tension in the walls of blood vessels.

You may slice a banana down in pieces, make a juicy banana shake, or add some to your desserts.

Eat 3 kiwis/day for 8 weeks, see the results

A study found that eating three kiwis a day for 8 weeks resulted in a significant decline in both systolic and diastolic blood pressure, as compared to an-apple-a-day consumption for the same period of time.

It was suggested that the bio-active substances in kiwis are responsible for it.

Further, kiwis are also rich in Vitamin C.

So snack on them or prepare its juice.

Oatmeal: One of the best breakfast options

Oatmeal is considered as one of the best breakfast options, for a reason.

Oats help in lowering blood pressure levels since it is low on fat, high in fiber, and is an overall low-sodium meal.

To have them in breakfast, soak half-a-cup rolled oats with the same amount of milk in a jar.

Next morning, stir and add nuts/fruits to taste.

Consuming yogurt fulfills 18% of daily intake of potassium

A study  found that women who ate five or more serving of yogurt weekly, are at a 20% lower risk of succumbing to high blood pressure.

With one cup of yogurt, you fulfill 49% of your daily calcium, 18% potassium, and 12% magnesium needs.

Plain, fat-free yogurt should be preferred over any other.

You may add fruits/nuts to taste.

Tips

Essential tips for blood pressure patients

In addition to having a healthy diet, here are some other tips you should follow to keep your blood pressure in control:

1) Since being overweight is a risk factor for hypertension, try to maintain a healthy weight.

2) Exercise regularly for around 30 minutes daily.

3) Reduce your sodium consumption.

4) Lower your stress levels.

5) Limit your intake of alcohol and caffeine. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                      FOR CROCHET DESIGNS                                                                                                    

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Ice Therapy Works Wonders for Your Skin's Health

Cryotherapy. 

 

Not only is cryo or ice therapy relaxing and therapeutic it will also improve your skin by rejuvenating it and making it look healthy and radiant again. Whether you opt for green tea, cucumber or other novel cubes, all you really need for cryotherapy is plenty of ice.

 

Important Information About Ice Therapy:

 Make sure your face is clean before beginning.
•    Always wear gloves when holding ice cubes, in order to protect your hands.
•    Never let ice make direct contact with your skin. Avoid this by covering the ice with either a soft cloth or plastic bag.
•    Do not apply any ice packs to your body for longer than 1 hour, otherwise you are at risk of skin burns.
•    You can gain even more skin benefits by making cucumber, green tea, horsetail tea or garlic ice cubes.
 

The following 6 tips will work best when combined with both regular exercise and a good, healthy diet:

1. Make Your Skin Smoother Try this simple tip in the evenings or before you go to sleep: after washing your face, fill up a plastic bag with some ice, then use it to massage your face and neck for approximately three minutes. You should see results in a matter of moments, with your skin becoming smoother and fresher. This will also help you sleep better and even help prevent wrinkles.
2. Banish Acne

 Ice therapy is a terrific method for clearing your skin of acne. To do this, first wash your face as normal. Then wrap one ice cube up in a napkin or soft cloth. Press this gently against your spot or troubled area for between three and five minutes. You’ll be stunned by the results.

 3. Prevent and Reduce Wrinkles
Massage your face daily, perhaps before applying makeup, for around one minute to improve blood circulation to your facial skin. The increased circulation is known to prevent premature aging and wrinkling.
 

4. Shrink Open Pores

 If your pores are too opened out, try this ice therapy method. Simply rub a covered ice cube onto your face for two to three minutes. If you repeat this daily, you should notice your pores shrinking after a few days have passed.

 5. Get Rid of Puffy Eyes We get puffy eyes for many reasons, but the most common is through crying. To banish the tell-tale effects of this wrap 2 ice cubes in cloth pieces and place them over your closed eyes. Now carefully massage the inflammations for two minutes, making slow, circular motions.

6. Fight Stomach Fat

 For a home-made alternative to expensive cryotherapy sessions, try this fat-burning massage. Put an ice pack onto your stomach for 15 minutes, then take it away for three minutes. Repeat this for up to an hour (remembering that an hour is the upper limit). Ice actually turns white fat cells into brown cells. These brown fat cells are more easily and speedily burned by your natural metabolic processes. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement