"Worst Habits for Belly Fat"

 

EATING WHILE DISTRACTED: Instead of scrolling through your smartphone while you snack, pay attention to your meals and savor the flavors. The more mindful you can be while eating, the less likely you are to overeat. Notice your food, chew with care, and be present in your body as you nosh. Your waist will thank you.

EATING TOO FAST: It takes about 20 minutes for your brain to get the message from your stomach that it’s full. If you’re cramming food in too quickly, you’ll keep eating past the point your body needs. Slow eaters take in fewer calories -- and prevent extra pounds.

GETTING POOR SLEEP: In one study, adults under 40 who slept less than 5 hours a night gained more belly fat than those who got more ZZZs. But if you’re sleep-deprived, don’t go overboard to correct it -- sleeping more than 8 hours a night can have the same gut-expanding effect.

EATING LATE: Give your digestive system time to do the work of burning off your meal by eating on the earlier side of the evening. The later you take in calories, the fewer hours your body has to use them up.

EATING WHITE BREAD: The refined grains in white bread and other processed foods are stripped of slow-digesting fiber, so your body digests it faster, raising your blood sugar. Over time, this can lead to weight gain. Choose whole-grain carbs instead.

DRINKING DIET SODA: You may think swapping full-sugar soda for the diet version would keep your calorie count low and therefore curb weight gain. But scientists say that’s not true at all: Aspartame, the artificial sweetener in many diet sodas, actually increases belly fat. Skip soda altogether and quench your thirst with water.

SKIPPING MEALS: Did you know opting out of breakfast makes you 4½ times more likely to be obese? Going without a meal slows down your metabolism, which makes it more probable you’ll overeat later on when you’re hungry.

EATING 'LOW-FAT' OR 'FAT-FREE' FOOD: It’s good to watch your fat intake, but foods that take out fat and sugar can often be higher in carbs. High-carb foods can raise your triglycerides, increase your insulin sensitivity, and increase fat in your midsection.

SMOKING: You already know smoking is terrible for health, but one of the many bad effects of smoking centers on your belly. The more you light up, the more fat you store in your stomach, as opposed to your hips and thighs.

EATING ON A BIG PLATE: Yep, it’s that simple: Put your food on a smaller plate (and use smaller utensils!) and trick your brain into thinking you’re eating more than you are. If you go for the huge platter, you’re more likely to finish it all and eat more than you need.

NOT MOVING ENOUGH: The science is certain: Physical activity is the key to health. Aim for 30 minutes of moderate-intensity movement every day, and your waistline will shrink (and your muscles will grow), even if your weight stays the same.

BEING STRESSED OUT: Stress releases a hormone called cortisol into your body. Higher cortisol levels can lead to weight gain, especially the visceral weight you hold in your belly. Practice regular relaxation techniques, such as deep breathing and meditation, to help keep calm and curb stress levels.

REVIEWED BY: Brunilda Nazario, MD, WebMD, on August 26, 2021

SOURCES:

PLOS One: “Association between Mindfulness and Weight Status in a General Population from the NutriNet-Santé Study.”

Journal of the American Dietetic Association: “Eating slowly led to decreases in energy intake within meals in healthy women.”

Harvard Medical School: “Taking aim at belly fat,” “Abdominal fat and what to do about it.”

Nutrition Reviews: “High-glycemic index foods, hunger, and obesity: is there a connection?”

Journal of the American Geriatrics Society: “Diet Soda Intake Is Associated with Long-Term Increases in Waist Circumference in a Biethnic Cohort of Older Adults: The San Antonio Longitudinal Study of Aging.”

American Journal of Epidemiology: “Energy Intake at Breakfast and Weight Change: Prospective Study of 6,764 Middle-aged Men and Women.”

University of Chicago Medical Center: “Is full-fat food better for you than low-fat or fat-free food?”

The Journal of Nutrition: “A Lower-Carbohydrate, Higher-Fat Diet Reduces Abdominal and Intermuscular Fat and Increases Insulin Sensitivity in Adults at Risk of Type 2 Diabetes.”

Obesity: “Eating Behavior and Obesity at Chinese Buffets.”

Cleveland Clinic: “Want to Lose the Belly Fat?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"16 Reasons You May Feel Bloated, and What to Do About It?"

One thing's for sure: Feeling bloated is quite uncomfortable. And though bloating rarely signals something serious and typically goes away after several hours (eased up by moving around, drinking water, and just waiting it out), it can still make you feel pretty terrible.

Luckily, you don't have to live with that uncomfortable bloat forever. Here, doctors weigh in on all the reasons why you might be so bloated—and what you can do to feel better, ASAP.

YOU ATE TOO FAST: The pace of life has us all in a hurry, but if that leaves you in a rush to eat, be warned: besides food, you're also swallowing gas-producing air, which can make you feel bloated. Trapped air isn't the only bloat trigger here. "When you eat in a rush, you don't chew thoroughly, and that leads to larger food pieces sitting in your gut, waiting to be fully digested," New York City nutritionist Stephanie Middleberg, RD, of Middleberg Nutrition, tells Health. Another speed-eating danger: you lose track of how much you're consuming, and stuffing yourself makes you feel stuffed. Instead of eating on the run, carve out at least 20 minutes for a slower sit-down meal. That's how long it takes your brain to register fullness, signaling that it's time to put your fork down so you don't overdo it.

YOUR GO-TO LUNCH IS A SANDWICH: Even the healthiest sammies tend to be packed with sodium. A recent USDA study discovered that the sodium content in the typical sandwich can chew up 20% of your sodium allowance, says Janet Brill, PhD, RD, a Philadelphia-area nutritionist and author of Blood Pressure Down. And a 2012 CDC study listed the top sodium-loaded foods, many of which were sandwich staples. "Bread and rolls ranked as the number-one source of sodium in the typical American diet, and deli meat was number two, with cheese not far behind," says Brill. The CDC recommends keeping sodium intake under 2,300 mg, and you can stay within that number and prevent sodium-induced bloat by alternating your sandwich habit with other foods or forgoing the bread and wrapping it in a crisp piece of romaine lettuce.

YOU CONSUME YOUR KALE RAW: Packed with essential vitamins, kale has a well-deserved reputation as a trendy salad superstar. Thing is, this cruciferous vegetable contains so much hard-to-break-down fiber and an indigestible sugar called raffinose that consuming it raw in a smoothie or salad may bring on gas and puffiness, says Middleberg. Kale is not the only veggie offender; other cruciferous greens like Brussels sprouts and broccoli have the same effect. "Cut down on the bloating by eating less kale and cooking the kale you do eat by steaming or roasting it," suggests Middleberg. You still get the nutrients, but cooking helps soften the fiber and shrink the volume of kale you consume, so it doesn't take up so much gut-busting room in your small intestines.

YOU DRINK THROUGH A STRAW: Coffee, fruit smoothies, green juice—these days, all kinds of drinks are designed to be sipped through a straw. But as convenient as they are, straws force you to suck in lots of extra air—and that can make you feel like an inflatable ball, says Middleberg. It doesn't make a difference how slowly or deeply you sip; you're taking in the air already trapped in the upper part of the straw, and it's impossible to avoid. Whenever you can, sip your drinks from the rim of the glass.

YOU EAT LOTS OF PACKAGED FOODS: Once again, the culprit here is sodium—it's used as a preservative for tons of processed convenience foods. You know that crackers and chips are sodium bombs, but even healthy-looking items such as soups, salad dressings, cereals, and tomato sauce can have crazy-high amounts of sodium that easily lead you to exceed the 2,300 mg daily recommended limit. "It's a good bet that pretty much any product that comes wrapped in a package contains more sodium than you'd think, and you're unlikely to even taste the salt," says Brill. Dodge the belly-bloating effects by reading labels and going for packaged foods that contain less than 500 mg per serving. And of course, try to cut back on the processed stuff and fill your plate with naturally low-sodium or sodium-free fresh fruits, grains, and veggies.

YOU CHOOSE DIET OR LOW-CAL PRODUCTS:  Artificial sugars such as aspartame and sucralose have been added to everything from diet beverages to gum and candy. But the low or no calories come at a cost. While the FDA has recognized zero-cal sugar substitutes as safe, they're serious bloat inducers. Artificial sweeteners hang around your stomach a long time because your system doesn't digest them well (or at all). Makes sense, considering that they contain nothing your system recognizes as actual food, says Middleberg. "Banish them from your diet, and you'll feel instant relief," she says.

YOU JUST CAN'T GIVE UP YOUR SODA HABIT: The same tiny bubbles that give soda and sparkling water that bubbly sensation also cause your stomach to swell, says Middleberg. Diet soda is an even worse bloater since artificial sweeteners can't be digested. Really can't live without your fizz fix? Cut down on the carbonation by leaving it open for a few hours before drinking it or by pouring the drink into a cup with ice cubes.

YOU'RE A BIG FAN OF BEANS: Kidney, pinto, black, red—beans (plus their legume cousins, lentils and chickpeas) are an awesome source of high-quality plant protein. Unfortunately, the carbohydrates in beans tend to be indigestible, and that's what gives them their gassy, belly-bloating reputation, says Brill. Thing is, beans boost the health of so many dishes, from chili to soup to burritos, that it would be a nutritional crime to dump them out of your diet entirely. The solution: take an over-the-counter anti-gas product such as Beano along with your beans. "These contain the enzyme we're missing that makes the carbohydrates digestible," says Brill. "It's safe to take, and it prevents the uncomfortable puffy feeling."

YOU CHEW GUM OR SUCK ON CANDY: Gum and hard candy keep your mouth occupied, which can help you lose weight or quit smoking. But they too cause you to inadvertently gulp lots of excess air. And as with using a straw and eating too fast, excessive air can lead to belching and bloat. Try giving up the gum and suckers and instead take frequent sips of water—that will keep your mouth busy too. There's a bonus to H2O as well: plain water helps keep your GI tract moving, and that gets rid of excess air and water bloating out your system, Alissa Rumsey, RD, a spokesperson for the Academy of Nutrition and Dietetics, tells Health.

YOU EAT DINNER TOO CLOSE TO BEDTIME: If you eat a typical-sized dinner within an hour or two of hitting the sack, you're setting yourself up for morning discomfort. Lying down impairs digestion, so if you hit the bed with food in your stomach, it won't be broken down as quickly, leaving you bloated in the a.m., says Rumsey. It's not always easy to shift your schedule, but try having supper at least three to four hours before turning in for the night. Stay on your feet as much as possible to keep things moving before you fall asleep. If you have no choice but to eat right before bedtime, make it something small, like a piece of fruit or yogurt, and refuel with a bigger meal at breakfast, when your metabolism is running high again and your body will benefit from the energy jolt.

YOU IGNORE FOOD ALLERGY SYMPTOMS: Despite all the attention food allergies score these days (gluten-free mania, anyone?), most of us aren't affected by them. Still, some allergies and sensitivities are a little-known reason for belly expansion. People with a wheat allergy who can't digest gluten often deal with digestive issues and bloating, and if you're lactose intolerant, you'll also experience lots of distention and discomfort, says Rumsey. If you find yourself frequently feeling like bloated and none of these other factors seem to be the cause, check in with your doctor and ask to be tested for food allergies and sensitivities.

YOU ATE A LOT OF CARBS: Carbs seem harmless enough, but there are a few ways they can cause your stomach to puff up, Deborah Cohen, DCN, RDN, an associate professor at the Rutgers School of Health Professions Clinical and Preventive Nutritional Sciences Department, tells Health. Complex carbs like garbanzo beans, kidney beans, black beans, pinto beans, split peas, and lentils are high in fiber and they can cause gas and bloating. It's all thanks to the bacteria in your gut, which produces gas as a byproduct of digesting fiber. That doesn't mean you should ditch all high fiber foods, though. Instead, Cohen says, you'll want to pivot to foods with fiber that won't cause you to puff up, like tomatoes, zucchini, lettuce, cucumbers, and green beans. If you have a gluten sensitivity, eating carbs that contain gluten like bread or crackers can lead to bloat, Cohen says. If you suspect that this is what's being your bloat, Cohen recommends consulting your doctor or a nutritionist for dietary guidance.

YOU ATE A LITTLE TOO MUCH: Sometimes your full cues don't catch up with your brain fast enough, and you end up having a little too much to eat. Overeating can make you feel blah, and the bloating that can come with it isn't exactly a picnic, either. At baseline, overeating can cause bloating because it's just a lot of food for your gut bacteria to work through, Cohen says. But that's especially true "when a lot of gas-forming foods are also consumed—legumes, broccoli, cauliflower—or a lot of carbonated beverages," she adds. If you overate once and dealt with bloat in the aftermath, just chalk it up to a life lesson learned. But if you find that this is happening regularly to you, you'll want to make some tweaks to try to prevent overeating in the first place, Keri Gans, RD, author of The Small Change Diet, tells Health. One tip, per Gans: "To make that easier to do, try eating on a smaller plate or bowl, so your portions are smaller to begin with," she says. Talking to a nutritionist about your eating habits can also help, she says.

YOU'RE CONSTIPATED: Being stopped up can also come with not-so-fun side effects like pain and bloating. The reason for it is simple, Gans says: The longer your poop hangs out in your colon, the more time bacteria can ferment, leading to gassy build-up. To take out bloating from constipation, you really need to get things moving down there again. "Increasing your fiber intake with foods such as fruits, veggies, 100% whole grains, and legumes on a daily basis may help alleviate constipation," Gans says. Exercise and drinking plenty of fluids—the National Academies of Sciences, Engineering, and Medicine recommends having about 11.5 cups of fluid daily—can also help, Cohen says.

YOU ATE A LOT OF FRUCTOSE: Fructose is a type of sugar and, if you want to get really technical, it's a two-unit sugar molecule that's a part of sucrose, Cohen says. And, yep, it can make you bloat. "A lot of fructose in the gut attracts water into the gut," Cohen explains. And that can lead to feelings of fullness and bloating. Prevention is really the way to go here. Fructose appears in a lot of sugar-free gums and candies, as well as apple juice and honey, Cohen says. If it seems like fructose could be behind your bloat, it's time to scale back. Also, it's a good idea to see your doctor—you may have a fructose intolerance.

YOU'VE BEEN EATING A HIGH FODMAP DIET: In case you're not familiar with them, FODMAPs—aka, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are a type of carbohydrate that's not easily digested. Because of that, they can lead to stomach pain and bloating, Cohen says. There are a bunch of different high FODMAP foods, but some of the biggest culprits include apples, legumes, milk and dairy products, mushrooms, honey, and even garlic. Given how many foods are FODMAPs, it can be tough to follow a low FODMAP diet, Cohen points out—so talk to your doctor or a nutritionist for guidance.

BY: Esther Crain, Health Magazine, 

Updated on February 24, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Fermented Foods for Boosting Health”

 

DIGGING INTO FERMENTED FOODS BENEFITS: The clamor over fermented foods is recent, but we’ve been enjoying them for about 10,000 years. People originally fermented foods to preserve them. Today, it simply adds to their flavor. Think of rich dairy like Greek yogurt, kefir, cheddar and Stilton cheeses, yeasty sourdough bread, crunchy pickles, tangy sauerkraut, spicy kimchi, and drinks like kombucha. 

BIG BOOSTS FROM TINY ORGANISMS: Besides good taste, fermented foods are loaded with certain strains of good bacteria and yeast. These happen naturally in some foods. Others have cultures added to them. Eating these foods helps balance good and bad bacteria in your intestinal tract. That can boost overall health in ways that science has just started to uncover. Many studies have been small, but results are promising. Here’s what we know so far.

YOUR GUT REACTION: The benefits of fermented foods start in your digestive system -- your gut. The gut is called your second brain because of its powerful influence on many aspects of your health, from mood and behavior to appetite and weight. It even affects your immune system. Feeding it with fermented foods helps give you a better mix of the bacteria known as the gut biome. That boosts gut health and, in turn, all the body functions that your gut supports. 

KEEPING BLOOD SUGAR IN CHECK: Studies show that yogurt has a link to lower blood sugar. It can also help ward off metabolic syndrome and its serious result, type 2 diabetes. Choose yogurt rich in probiotics over the regular kind for the most benefits. If you already have diabetes, eating yogurt with multiple strains of bacteria and yeast can help keep all your numbers in line: blood sugar, blood pressure, and cholesterol.

FERMENTED FOODS FIGHT OBESITY: Studies show the gut biome of lean people is very different from that of people with obesity. Having a healthy biome can help to prevent or manage obesity. Besides fermented dairy like yogurt, two popular Korean foods may help you get a healthy biome and ward off weight gain: green vegetable-based kimchi (usually made from Napa cabbage) and chungkookjang, a type of fermented soybean.

HELP FOR HIGH BLOOD PRESSURE: You can lower your chances of high blood pressure by eating fermented foods. Top choices are soy foods, like miso and natto. Fermented dairy with multiple strains of helpful bacteria and yeast is also good. They help block an enzyme that has a connection to raising blood pressure. If your blood pressure is already high, eating fermented foods regularly can shave a few points off both the systolic and diastolic readings. 

WARDING OFF HEART DISEASE: It’s possible that fermented foods can help you stay clear of heart disease. A study done in Finland found that people who eat low-fat fermented dairy -- less than 3.5% fat -- had a much lower risk than people who ate other types of dairy or high-fat fermented foods. Research from Sweden and the Netherlands also found this benefit.

LOWERING BLADDER CANCER RISK: The same studies done in the Netherlands and Sweden that found heart benefits from fermented dairy foods also reported a link to a lower risk for bladder cancer. Again, these benefits weren’t seen with regular dairy. 

BREATHE EASIER: The benefits of fermented foods can be very wide-ranging. In addition to offering some protection from diabetes, kimchi might ward off asthma and eczema, also called atopic dermatitis.

EASE DIGESTIVE ISSUES: The gut biome of people with bowel disorders is different than that of healthy people. This is likely due to the inflammation these conditions cause. Fermented foods can help fight inflammation and be part of your plan to manage conditions like irritable bowel syndrome and inflammatory bowel diseases like Crohn’s and ulcerative colitis.

BOOST BRAIN HEALTH: Limited research shows that some of the bacteria in fermented foods can jumpstart serotonin, a brain chemical that boosts feelings of well-being. That’s because the gut and the brain have a strong connection -- so much so that improving your gut biome can improve the central nervous system. It might also help ease anxiety or depression and boost cognitive function -- your ability to think, remember, and learn. 

LOWER YOUR PAIN RESPONSE: Just as your gut biome can influence your emotions, it can affect how you feel pain. Belly pain, migraine, chronic fatigue syndrome (CFS), and long-term back pain have a strong link to a less-than-ideal gut biome. Studies show that improving gut bacteria -- along with other anti-inflammatory diet changes -- may help with pain sensitivity and other symptoms of conditions like CFS. 

FERMENTED FOODS FOR ORAL HEALTH: The benefits of fermented foods can start at the first part of your digestive system: your mouth. Good bacteria can feed the biome inside your mouth and lead to better oral health. That could mean less dental plaque and tartar buildup. It could also help stop cavities and even gum disease.  

HELP FOR YOUR IMMUNE SYSTEM: Your immune system relies on gut health to function properly. Gut imbalances can throw it off. Feed your gut the healthy bacteria in fermented foods and you can strengthen your immune response. That’s your body’s ability to fend off diseases.

CHOOSING FERMENTED FOODS: We don’t yet know how well helpful bacteria survive digestion, so it isn’t possible to say how much to eat daily. But different fermented foods have different strains, so go for variety. Look for foods with active types of lactic acid bacteria, among the best strains for the gut. But know that not all fermented foods have helpful bacteria. For instance, beer loses them during processing. Baking and canning foods can also make them inactive.

REVIEWED BY: Brunilda Nazario, MD on March 16, 2021

Microbiology Reviews: “The food-gut axis: lactic acid bacteria and their link to food, the gut microbiome and human health.” 

Nutrients: “Inclusion of Fermented Foods in Food Guides around the World,” “Anti-Inflammatory Diets and Fatigue.” 

Foods: “One Health, Fermented Foods, and Gut Microbiota,” “Fermentative Foods: Microbiology, Biochemistry, Potential Human Health Benefits and Public Health Issues.” 

Current Obesity Reports: "The Second Brain: Is the Gut Microbiota a Link Between Obesity and Central Nervous System Disorders?" 

Critical Reviews in Food Science and Nutrition: “Probiotics supplementation improves hyperglycemia, hypercholesterolemia, and hypertension in type 2 diabetes mellitus: An update of meta-analysis,” “Evidence for the effects of yogurt on gut health and obesity.

 

Preventive Nutrition and Food Science: “A Review of Fermented Foods with Beneficial Effects on Brain and Cognitive Function.” 

European Journal of Clinical Nutrition: “Korean traditional Chungkookjang improves body composition, lipid profiles and atherogenic indices in overweight/obese subjects: a double-blind, randomized, crossover, placebo-controlled clinical trial.” 

Journal of Diabetes and Metabolic Disorders: “Effect of probiotic foods and supplements on blood pressure: a systematic review of meta-analyses studies of controlled trials.” 

British Journal of Nutrition: “Intake of fermented and non-fermented dairy products and risk of incident CHD: the Kuopio Ischaemic Heart Disease Risk Factor Study.” 

Frontiers in Integrative Neuroscience: “Gut-Brain Psychology: Rethinking Psychology From the Microbiota-Gut-Brain Axis.” 

Nutritional Neuroscience: “Fermented foods, the gut and mental health: a mechanistic overview with implications for depression and anxiety.” 

Harvard Health: “How to Get More Probiotics.” 

Journal of the American College of Nutrition: “The Potential Role of Yogurt in Weight Management and Prevention of Type 2 Diabetes.” 

National Institute on Aging: “Cognitive Health and Older Adults.” 

Nutrition Today: “The Gut Microbiome and Its Role in Obesity.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“15 Best Drinks to Have Every Day for a Flat Belly”

 

Keeping a trim waist feels impossible. When it comes to sorting through the whirlwind of drinks advertised as "healthy", finding the right products that won't retain water weight, cause bloating, or pack on the pounds seems hopeless. With an ever-rotating variety of beverages touted as "the next big thing," at our fingertips, sorting through nutritional fact and fiction makes any fitness goal possible—and making it seem almost impossible to find the best drinks for a flat belly. To help us sort through the ocean of drinks that claim to have medicinal benefits, Amy Goodson, MS, RD, CSSD, LD, helped us assemble the master list of the top beverages that ensure your flat belly dreams become a reality. Whether you have just started your diet journey or have years of experience under your belt, choose one of these drinks for a flat belly that can help you keep a tight midsection.  

PEPPERMINT TEA: "Peppermint tea soothes muscles which helps food and gas to pass more quickly," Goodson says. "It also acts as an anti-inflammatory, which can help improve digestive issues." When you need to keep your stomach tight, peppermint tea can solve most issues you might face on a day-to-day basis. Anti-inflammatory properties make this drink a winner on all fronts and freshen up anyone's day.

 

YOGURT DRINKS: Whether you favor a bottle of Siggi's, Lifeway, or another probiotic infused yogurt drink on the market, your stomach will thank you for treating it to such a wholesome beverage. "Yogurt contains probiotics, which are good bacteria that fight off bad bacteria, as well as active cultures that can aid in digestion are great for decreasing bloat and other negative gastrointestinal issues," Goodson says. To keep your belly nice and flat, make sure to add this drink into your daily meal routine.  

KOMBUCHA: "Kombucha is a fermented tea drink that contains probiotics as well as several species of lactic-acid bacteria which may have probiotic function and strengthen a healthy gut," Goodson says. This wholesome drink not only serves up a refreshing bite that goes well by itself or a meal, but it also has a vast variety of health benefits. No matter your preferred brand, you can't go wrong with a kombucha if you need to tighten your midsection. 

DANDELION ROOT TEA: You may have seen this tea at the grocery store and wondered about what kind of benefits this alluring herbal blend might encompass. For anyone looking to flatten their waistline, you are in luck! "This tea has been found to help combat digestive illness by improving digestion and increasing blood flow to the stomach," Goodson says.

 

COCONUT WATER: "Coconut water helps regulate your fluid levels and counterbalances the effects of eating or drinking too much sodium (a prime bloating culprit)," Goodson says. Everyone's favorite electrolyte replenisher now has a second function—keeping your stomach tight and flat. With its ultra-hydrating properties, any version of this drink should enter your diet, whether you need to rehydrate after the gym or just want to shape up your core.

PINEAPPLE JUICE: "Pineapple contains a digestive enzyme called bromelain," Goodson says. "That can help breakdown protein and ease digestion." Those same tingly enzymes we feel when we chow down on fresh pineapple can help us keep bloat down and make our daily digestion cycles that much better. Don't take this juice for granted on your next grocery run.

GINGER TEA: Everyone has heard that ginger ale can help an upset stomach, but now the benefits go beyond just settling your stomach you when you feel sick. "Ginger tea is known for its soothing effects by decreasing cramping, bloating and indigestion, while also stimulating stomach emptying," Goodson says. Next time you have any stomach trouble, reach for your favorite ginger tea to keep you from feeling bloat and discomfort.

 

ALOE VERA JUICE: Don't let the prospect of aloe vera juice turn you off. This burn remedy has a plethora of health benefits and keeping your waistline trim remains a key secret for anyone looking to better their stomach region. "Aloe vera contains laxative properties as well as anti-inflammatory effects," Goodson says. "This helps keep you regular, can help increase digestions rate, and [decreases] bloat."

 

DIGESTIFS: "A digestif is an alcoholic beverage served after a meal, to help aid in digestion," Goodson says. "Digestifs typically come in the forms of fortified wines, aged liquors, herbal liqueurs, and bitter liqueurs." Nothing feels as classy as having a small sip of grappa, brandy, or limoncello after dinner, and now you can indulge without any guilt. These liqueurs truly live up to their name and help your digestion track process any rich food, rounding out any hearty meal. 

 

GREEN TEA: Whether you want to pack in the antioxidants or just relax with a hot mug of a relaxing tea, a serving of green tea can do wonders for your health and stomach. "Green tea is abundant in polyphenols, antioxidants and catechins," Goodson says. "It has compounds which can help soothe the digestive system, increase the breakdown of food and help relieve bloating and gas." Next time you need some help digesting after dinner, reach for a cup of this hot beverage for your health. 

KEFIR: "The lactic acid bacteria in fermented foods like kefir helps breakdown lactose (milk sugar) into lactic acid, which can help decrease digestive stress for some," Goodson says. This Eastern European favorite has stuck around for a good reason. Packed with probiotics, this rich dairy beverage can help regulate anyone's digestive track and promotes smooth, flat bellies on anyone looking to slim down.

WATER:  Water does wonders for everyone with good reason. At zero calories a glass, it can fill you up without slowing you down, and the health benefits extend to anyone looking to keep a tight stomach. "Water and other liquids help break down food so that your body can absorb the nutrients," Goodson says. "It also softens stool, which helps prevent constipation." 

ICED BLACK TEA: "Similar to other types of tea produced from the camellia sinensis plant, black tea has been shown to help aid digestion and prevent bloating and stomach upsets," Goodson says. With so many iced teas on the market, trying to decide which can help the most seems tough. Have no fear—as long as you indulge in this treat, you can keep your waistline consistently flat. Avoid any added sugar if possible, and your waistline will thank you. 

 

LACTOSE-FREE MILKS: Don't get turned off by all dairy products. Lactose-free milk can keep down any unwanted bloat from other dairy and might provide the answer for a new beverage to help keep your figure together. "Lactose-free milk is a 100% cow's milk that includes the enzyme lactase, which breaks down the milk sugar lactose," Goodson says. "This can help those who experience lactose intolerance and typically have gas and bloating after drinking milk." 

SMOOTHIES: "Reach for a balanced smoothie," Goodson says. "Here's the formula—probiotics plus prebiotics plus digestive enzymes equals [a] balanced smoothie."

BY: erich barganier, eat this, not that, NOVEMBER 6, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“20 Effective Tips to Lose Belly Fat (Backed by Science)”

Belly fat is more than a nuisance that makes your clothes feel tight. It’s seriously harmful. One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions. Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease. However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin. Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. Here are 20 effective tips to lose belly fat, backed by scientific studies.

 

1. EAT PLENTY OF SOLUBLE FIBER: Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food. What’s more, soluble fiber may help fight belly fat. An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period. Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:

• flax seeds
• shirataki noodles
• Brussels sprouts
• avocados
• legumes
• blackberries

SUMMARY: Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.

 

2. AVOID FOODS THAT CONTAIN TRANS FATS: Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies. A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat. To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.

SUMMARY: Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea.

3. DON’T DRINK TOO MUCH ALCOHOL: Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much. Research suggests that too much alcohol can also make you gain belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist. Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help. One study on alcohol use involved more than 2,000 people. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank.

SUMMARY: Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.

 

4. EAT A HIGH PROTEIN DIET: Protein is an extremely important nutrient for weight management. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet. Be sure to include a good protein source at every meal, such as:

• meat
• fish
• eggs
• dairy
• whey protein
• beans

SUMMARY: High protein foods, such as fish, lean meat, and beans, are ideal if you’re trying to shed some extra pounds around your waist.

 

5. REDUCE YOUR STRESS LEVELS: Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage. What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle. To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.

SUMMARY: Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.

 

6. DON’T EAT A LOT OF SUGARY FOODS: Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease. Observational studies show a relationship between high sugar intake and increased abdominal fat. It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.

SUMMARY: Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.

7. DO AEROBIC EXERCISE (CARDIO): Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial. In any case, the frequency and duration of your exercise program are more important than its intensity. One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.

SUMMARY: Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at slimming your waistline.

 

8. CUT BACK ON CARBS — ESPECIALLY REFINED CARBS: Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS). You don’t have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat. In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains.

SUMMARY: A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.

 

9. REPLACE SOME OF YOUR COOKING FATS WITH COCONUT OIL: Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake. Controlled studies suggest it may also lead to abdominal fat loss. In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines. However, evidence for the benefits of coconut oil for abdominal fat loss is weak and controversial. Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some of the fats you’re already eating with coconut oil.

SUMMARY: Some studies suggest that using coconut oil instead of other cooking oils may help reduce abdominal fat.

 

10. PERFORM RESISTANCE TRAINING (LIFT WEIGHTS): Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss. In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat. If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.

SUMMARY: Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.

 

11. AVOID SUGAR-SWEETENED BEVERAGES: Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed high fructose beverages. Sugary beverages appear to be even worse than high sugar foods. Since your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat. To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as:

• soda
• punch
• sweet tea
• alcoholic mixers containing sugar

SUMMARY: Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds.

 

12. GET PLENTY OF RESTFUL SLEEP: Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat. A 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night. The condition known as, where breathing stops intermittently during the night, has also been linked to excess visceral fat. In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep. If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.

SUMMARY: Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health.

 

13. TRACK YOUR FOOD INTAKE AND EXERCISE: Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key. Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss. In addition, food-tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity.

SUMMARY: As a general weight loss advice, it’s always a good idea to keep track of what you’re eating. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.

 

14. EAT FATTY FISH EVERY WEEK: Fatty fish are incredibly healthy. They’re rich in high quality protein and omega-3 fats that protect you from disease. Some evidence suggests that these omega-3 fats may also help reduce visceral fat. Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat. Aim to get 2–3 servings of fatty fish per week. Good choices include:

• salmon
• herring
• sardines
• mackerel
• anchovies

SUMMARY: Eating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.

15. STOP DRINKING FRUIT JUICE: Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages. Drinking large amounts may carry the same risk for abdominal fat gain. An 8-ounce (240-mL) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose. To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

SUMMARY: When it comes to fat gain, fruit juice can be just as bad as sugary soda. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight.

 

16. ADD APPLE CIDER VINEGAR TO YOUR DIET: Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels. It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies. In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists. Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar per day is safe for most people and may lead to modest fat loss. However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth.

SUMMARY: Apple cider vinegar may help you to lose some weight. Animal studies suggest it may help to reduce belly fat.

 

17. EAT PROBIOTIC FOODS OR TAKE A PROBIOTIC SUPPLEMENT: Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function. Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat. Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri. Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.

SUMMARY: Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss.

 

18. TRY INTERMITTENT FASTING: Intermittent fasting has recently become very popular as a weight loss method. It’s an eating pattern that cycles between periods of eating and periods of fasting. One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks. There’s some evidence that intermittent fasting, and fasting in general, may not be as beneficial for women as for men. Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

SUMMARY: Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.

 

19. DRINK GREEN TEA: Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism. EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise.

SUMMARY: Regularly drinking green tea has been linked to weight loss, though it’s probably not as effective on its own and best combined with exercise.

20. CHANGE YOUR LIFESTYLE AND COMBINE DIFFERENT METHODS: Just doing one of the items on this list won’t have a big effect on its own. If you want good results, you need to combine different methods that have been shown to be effective. Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.

SUMMARY: Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.

 

THE BOTTOM LINE: There are no magic solutions to losing belly fat. Weight loss always requires some effort, commitment, and perseverance on your behalf. Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.

 

WRITTEN BY: Franziska Spritzler, Healthline on February 24, 2020 

MEDICALLY REVIEWED BY: Atli Arnarson BSc, Phd

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Healthline and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Healthline and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Healthline and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Healthline and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Healthline, Healthline employees, others appearing on the Site at the invitation of Healthline, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.