"CAUSE AND CURE OF BELLY FAT"

 

MORE AROUND THE BELLY: Belly fat is a problem, and not just because of how it looks. The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers. To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much. Here are a few reasons why belly fat forms and how to lose it.

YOU'RE EATING TOO MUCH: If you take in more calories than you burn off, you put on pounds everywhere -- including in your middle. You need to cut about 500 calories a day to lose a pound. That may sound like a lot but look at cutting the highest-calorie foods from your diet first. Cookies, french fries, soda, and juice pack many calories into a few sips or bites. Replace those first with low-calorie, nutrient-dense foods like broccoli, apples, brown rice, and brothy soups.

YOU'VE HAD A FEW MORE BIRTHDAYS: Age might bring wisdom, but it isn't kind to your midline. With each passing year, your muscle mass declines, and your metabolism slows, so you don't burn as many calories as you used to. That means you can eat the same amount and still see the number on the scale creep up. Age-acquired weight tends to collect around the middle. To prevent unwanted gains, cut back on calories or add more muscle-building exercise.

BLAME YOUR GENES: If you eat right and exercise and those stubborn pounds still won't go, your genes could be to blame. Another clue is if other family members struggle with their weight. Genes control how your body burns calories, how quickly you feel full, and whether you gain weight in your thighs, butt, or belly. Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise.

YOU'VE STARTED THE CHANGE: In women, the combination of aging and the loss of estrogen at menopause adds up to weight gain. Genes, loss of muscle mass, and overeating also contribute to weight creep in your 40s and 50s. The extra pounds that might have settled in your hips earlier in life now cluster in your middle, also thanks to hormone changes. That weight shift does more than make your pants tighter. It can also raise your risk for heart disease.

YOU DON'T MOVE ENOUGH: Americans spend more than 10 hours a day in a seated position. Although diet plays a major part in weight gain, lack of movement contributes, too. To avoid putting on extra pounds in your belly and elsewhere in your body, get at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise each week.

SLEEP IS HARD TO COME BY: Too little shut eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective. That’s why, when you’re sleep-deprived, you may overeat and gain weight, especially in your belly. When you don’t get enough sleep, you may also crave more high-calorie comfort foods.

YOU'RE STRESS EATING: Too much stress isn't good for your mental state or your weight. Stress triggers the release of cortisol, a hormone that makes you crave high-fat, carb-heavy foods like pizza, fries, and cookies. Cortisol also deposits fat around your belly. Another way stress leads to weight gain is by keeping you up at night. People who sleep fewer hours tend to have more belly fat.

YOU HAVEN'T KICKED THE HABIT: Some people who smoke are afraid to quit because they worry that they’ll gain weight. But even though smokers have a lower body mass index than nonsmokers, their bellies are bigger. Smokers gain more visceral fat, the kind that's linked to heart disease and other chronic health conditions, than nonsmokers. So, in case you needed another reason to quit, now you’ve got one.

YOU EAT TOO MANY TRANS FATS: These artificial fats raise bad (LDL) cholesterol and boost your risk for heart disease and type 2 diabetes. Foods cooked in trans fats are high in fat and calories and can cause weight gain. The FDA has banned added trans fats in foods, but some products made before the ban could still be on store shelves. Read food labels. If the ingredients list includes partially hydrogenated vegetable oil, that food contains trans-fat. Try to choose a different item.

YOUR GUT BACTERIA AREN'T HELPFUL: Your intestines are home to trillions of bacteria. Some of these germs live in harmony with you and help your body digest food. Others break down food so much that your body absorbs more calories from it and stores more energy in the form of fat. There's evidence that probiotics, found in fermented foods like kimchi and yogurt, might get rid of belly fat. These friendly bacteria won't replace calorie cutting, but they might help.

IT'S YOUR MEDICINE: The answer to your weight gain could be hidden inside your medicine cabinet. Certain drugs are notorious for causing weight gain. These include some diabetes drugs, some antidepressants, steroids, and epilepsy medicines. A few medications add fat directly to the belly area, including beta-blockers, which treat high blood pressure.

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.  

SOURCES: 

American Heart Association: "Trans Fats."

CDC: "Cutting Calories," "Eat More, Weigh Less?" "Physical Activity for a Healthy Weight."

Endotext: "Drugs That Affect Body Weight, Body Fat Distribution, and Metabolism."

Harvard Medical School: "Abdominal fat and what to do about it," "Do gut bacteria inhibit weight loss?" "Taking aim at belly fat," "Why people become overweight," "Winning the weight battle after menopause."

Harvard T.H. Chan School of Public Health: "Waist Size Matters."

International Journal of Endocrinology: "The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism."

Johns Hopkins Medicine: "The Skinny on Visceral Fat."

Mayo Clinic: "Belly fat in men: Why weight loss matters," "Menopause weight gain: Stop the middle age spread," "Trans fat is double trouble for your heart health."

Get America Standing: "On Your Feet America."

Journal of Obesity: "Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study."

Nature Communications: "The impact of sleep deprivation on food desire in the human brain."

Nutrients: "Fat Intake and Stress Modify Sleep Duration Effects on Abdominal Obesity."

PLOS One: "Cigarette Smoking Increases Abdominal and Visceral Obesity but Not Overall Fatness: An Observational Study."

Scientific Reports: "Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation."

SleepFoundation.org: "Sleep Linked to Gains in Abdominal Fat."

Sleep Medicine: "Sleep duration and obesity among adults: a meta-analysis of prospective studies."

Tufts Medical Center: "Can you avoid gaining weight as you age?"

University of Rochester Medical Center: "When Your Weight Gain Is Caused by Medicine."

"Conquering MRI Anxiety: Your Guide to a Stress-Free Scan"

 

Undergoing an MRI (Magnetic Resonance Imaging) scan can be an anxiety-inducing experience for many individuals. The combination of a confined space, loud noises, and the unknown can trigger feelings of claustrophobia and discomfort. There’s hope! Check out the following tips and options that may hopefully help alleviate anxiety and improve the overall MRI experience.

MRI Anxiety and its Consequences 

MRI anxiety is a reaction characterized by fear, nervousness, or discomfort before or during an MRI scan. Several factors contribute to this anxiety. The confined space of the MRI machine, known as claustrophobia, is a common trigger. Additionally, the loud noises produced by the machine, repetitive clicking or thumping sounds, can cause distress. The fear of the unknown, especially for individuals undergoing their first MRI, can also contribute to anxiety. MRI anxiety can have significant consequences for patients. It may lead to increased stress levels, and discomfort, and even prevent individuals from undergoing necessary medical imaging. Avoiding or delaying an MRI due to anxiety can hinder accurate diagnoses and appropriate treatment plans. Recognizing the impact of MRI anxiety is crucial in developing strategies to manage and overcome it.

Tips for Managing MRI Anxiety

Educate Yourself: Understanding the MRI procedure and the purpose behind it can help alleviate anxiety. Ask your healthcare provider or the MRI technologist to explain the process, including the duration, the sounds you may hear, and the expected sensations. Inquire with the MRI technologist if pamphlets and reading material are available. Ask away! 

Relaxation Techniques 

Practice relaxation techniques before and during the MRI scan. Deep breathing exercises, meditation, or progressive muscle relaxation can help calm your mind and body. You can learn these techniques from online resources or seek guidance from a healthcare professional. Be sure to do all deep breathing exercises before the MRI scan procedure and not during as this may alter your results. 

Distraction 

Some MRI facilities offer in-room entertainment or provide goggles to watch movies or TV shows. Focusing on something enjoyable can divert your attention from the MRI machine and reduce anxiety. Contact your imaging center to be sure in-room entertainment is an option.

Communication 

How about a quick chat with the tech? Inform the MRI technologist about your anxiety or claustrophobia. They are experienced in assisting anxious patients and can provide guidance and support throughout the procedure. They may offer helpful suggestions, such as using a mirror to see outside the machine or taking breaks during longer scans.

Sedation Options 

For individuals with severe anxiety or claustrophobia, sedation may be an option. Discuss this possibility with your healthcare provider, who can assess your situation and determine if sedation is appropriate for you. 

Open MRI 

In some cases, an open MRI machine may be available as an alternative to the traditional closed MRI. Open MRI machines have wider openings, which can help reduce feelings of confinement or claustrophobia. Consult with your healthcare provider to determine if an open MRI is suitable for your specific medical needs.

Supportive Companion 

Having a trusted friend or family member accompany you during the MRI can provide emotional support and help alleviate pre-MRI jitters. Their presence can offer reassurance and comfort throughout the process.

Practice Self-Care 

Engage in self-care activities leading up to the MRI. Get enough rest, eat well, and stay hydrated. Taking care of your overall well-being can contribute to a calmer state of mind. MRI anxiety is a common experience for many patients, but it can be managed effectively. By employing the above tips and options, you can alleviate anxiety and improve your MRI experience. Remember, open communication with healthcare providers and technologists, along with relaxation techniques, distractions, and support, are essential components in overcoming MRI anxiety. By addressing these concerns, you can ensure accurate diagnoses, appropriate treatment plans, and a more comfortable MRI journey.

SOURCE: July 7, 2023 by Jasmine Farrell, BlackDoctor.Org

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.  

"What to Know About Forming Better Habits?"

 

You’ve probably been in awe of people with strong habits, the people who wake up early, exercise regularly, eat well, and are successful at the end of the day. The main thing they’ll credit for their success is their habits and routines.

What Are Habits?

Habits aren’t active choices you make. They’re automatic responses. Deciding to go to the gym today isn’t a habit, but going without giving it a second thought is.‌

Habits aren’t easily labeled as “good” or “bad.” Many bad habits make you feel good. It’s more accurate to say that bad habits keep you from who you want to be, and good habits will help you get there. Habit formation is based on the discoveries of Ivan Pavlov, a Russian physiologist. While researching how dogs salivate when fed, he accidentally discovered the concept of conditioning.‌

The famous experiment of Pavlov’s dogs in the 1890s revealed that you can train your brain to respond a certain way to specific stimuli. Because a bell was rung at dinnertime, dogs started drooling at the sound of the bell in preparation for their dinner.

For example, you may want to link the smell of lavender with bedtime. You can use a lavender room spray (stimulus), get into bed, and go to sleep (outcome). When you do this often enough, you train yourself to get sleepy when you smell lavender.

The more you can automate your decision-making, the more time you can give to what matters. Habits help you become the person you want to be. Putting together your habits makes a routine. Routines and habits determine your behavior. Your behavior determines your identity.

How Long Does It Take to Form a Habit?

It takes as long as it needs to take. The easier and more desirable the habit is, the quicker it will form. More difficult habits take longer. On average, it takes about 66 days for a habit to form. It’s less about the amount of time it takes and more about the repetition. A habit you practice every day will form much faster than a weekly habit.

Start with Small Habits

As with any new pursuit, you need to start small. Changing your behavior feels like a huge task. That’s why vague resolutions like “losing weight” are doomed to fail. The best place to start with a new habit is the smallest place. Think of the smallest possible thing you can do toward your habit and master it. Make it impossible not to do.‌

If your goal is to work out and lose weight, don’t start by following a workout plan. Instead, think about steps like:

• Put on your workout clothes
• Pack a gym bag
• Go to the gym (but don’t work out)
• Walk for 2 minutes‌

Set your expectations small to match the first step. If you only go to the gym, but that was your only intention, you did it! Do it a few more times for good measure, and then take the next step.

Other Tips for Forming Habits

Use your environment. If you want to eat more fruit, put fruit in plain sight on the counter. If you want to exercise more, keep your workout gear within reach. If you want to read more, always carry a book with you. To break a bad habit, do the opposite: Make it harder to do. Don’t keep soda or snacks around the house if you’re trying to lose weight.‌

Stack habits. Try pinning a new habit to one you already do by using the formula, “When I do X, I will then do Y.” When you eat a meal, go for a walk afterward. When you take a restroom break, drink a glass of water.‌

Make it enjoable. If you dread working out, try listening to your favorite podcast while you do it. If you hate vegetables, find tasty recipes that make you want to eat them. It’s hard to form a habit if you hate doing it. For a bad habit, make it so you don’t want to do it. If you’re trying to stop smoking, think of the good things that will happen when you quit. Make the act of smoking undesirable by comparison.

Celebrate your wins. There’s no better way to enjoy forming a habit than to celebrate them. Set up a reward system for when you do your habit every day, or a long-term reward if you do the habit for a week.

Be understanding. It’s OK to miss a day. There will be roadblocks during the process. Let it pass and try again tomorrow. You can take these moments and reevaluate your system. What caused you to miss a day? Is there a way to keep that from happening again? What can you do differently? No matter what, keep going.

MEDICALLY REVIEWED BY: Dan Brennan, MD, WebMD on November 27, 2021

SOURCES:

British Journal of General Practice: "Making health habitual: the psychology of ‘habit-formation’ and general practice." 

Clear, J. Atomic Habits, Penguin Random House, 2018.

Harvard Business Review: “What Does It Really Take to Build a New Habit?”

Iowa University Human Resources: “Habit Science.”

NPR: “'Tiny Habits' Are The Key To Behavioral Change.”

SimplePsychology: “Classical Conditioning,” “Pavlov's Dogs.”

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 Things You Should Do Before You Turn 50"

 

Approaching midlife can be scary, especially if you look back over your life and wonder what could’ve happened instead of what you actually did. As so many celebrities have turned 50 recently, it made me wonder what did I do over my lifetime. With that thought, I decided to create a list of things that I think everyone should do before the age of 50.

15. Get Lost (For real!)

One thing that makes it scarier is feeling like you haven’t accomplished all the life stuff you set out to do in your teens or 20s. By now, you may have seen more of other parts of the world than you’ve actually seen of your own hometown because you’ve been a good little Pythagorean and mastered the straight line between A and B and never got beyond point C. But now is the time to get lost, at least metaphorically. Take that road you’ve never taken. Go to work by bus instead of train. Or get really radical and walk somewhere. Mix it up. And be sure not to plan too much.

14. Use your passport

Many of us have a passport “just in case,” but instead of waiting to win the lottery or for a lonely millionaire with a yacht to show up on your doorstep, take control of your vacations and book a trip out of the country. And yes, Canada and Mexico count, and will definitely stamp your passport. Or consider going to the place you always dreamed of as a child or the country of your ancestors.

13. Get a new hobby (again)!

Ok, so you probably have a collection of these shoes and comic books, or like to do certain activities over and over again and that’s great, but what about something new? It’s time to see if you like doing something else continuously. What else out there might bring you joy? Find out just by seeing what other people’s hobbies are and then trying them for yourself.

12. Wear that outfit, no matter what anybody says

We unconsciously do things by thinking about what other people think. Like when we buy or try on clothes, we usually have this thought in mind: “What will people think or say when I wear this?” Well, at age 50 it’s time to do it if you like it! So what if they talk?! Live your best life and that includes wearing something that brings joy to you and nobody else.

11. Write a will

No one wants to think about death but Newsflash: It’s gonna happen. Probably not today and hopefully not soon but death comes for everyone eventually. And when it does, do you want your kids’ most poignant memory of that time to be the gigantic fight over your collection of rare pickle jars? So sit down, write up a will allocating the important stuff, sign it (preferably in the presence of a notary), and then tell everyone you care about where it is.

10. Fight for something you believe in

It’s time. Time to stop sitting on the sidelines and wondering “What if?” It’s time to do more than just post a picture on social media or just say that you’re praying for some cause. It’s time to do something about it. Go, write that senator a letter, demand change from your city councilmen and women, and find out how you can make a change in your community. You ARE an agent of change, so let’s do something.

9. Get therapy

If your immediate question is “Why would I need therapy?” perhaps you should really ask: "Why wouldn't you need therapy?" Even if your life is going great at the moment, everyone has their ups and downs, and a professional can help you strengthen your inner reserves and develop better coping skills. Plus, when else are you not only allowed but expected to talk about nothing but yourself for an hour?

8. Bless a complete stranger

Let’s say you’ve done pretty well in life, climbed the corporate ladder, made it to the top, and love the view. Congratulations. Now what? Compassion for those who didn’t catch the same breaks is a pretty good place to start the cool-down from your career marathon. The next time you dine out, look for someone who is alone, perhaps sad or troubled or less fortunate than yourself, and pay their waiter for their meal, anonymously. It might make a difference in their life and it will certainly make a difference, for the better, in yours.

7. Pay off your credit cards

Over half of Americans report “substantial” worries about money, according to a recent Gallup poll. And one of the biggest causes of money woes is debt, particularly credit card debt. Thanks to their ease of use (swiping a card almost doesn’t feel like spending money at all!) and low-interest rates, it’s easy to quickly rack up more debt than you know how to do with.

6. Volunteer at a homeless shelter

Once you’ve been established with a home and a job for a long time, it can be easy to forget how close we all really are to the edge. Share what you’ve been given with those less fortunate for an instant priority check and to do a little good in the world.

5. Be an election judge

Want an insider look at how our election process works on the ground level? Sign up to work as an election judge. Don’t worry, it doesn’t involve any actual “judging,” but rather making sure the voting process runs in an orderly and proper manner. You get to see all the ins and outs while still providing a vital service to your community. To sign up, Google “election judge” and enter your state for instructions.

4. Forgive someone

Pick someone from your past who you feel deserves to be forgiven for a previous wrong. Or, better yet, pick someone who doesn’t deserve it and forgive them anyhow. Even if it means nothing to them, it will make you feel so much lighter.

3. Plant a garden

You learn about the plant life cycle as a child but you can’t fully appreciate the magic of it until you’re an adult and have nurtured a plant from seed to maturity. Gardening—or as we like to call it, playing in the dirt—is one of the oldest hobbies for a reason. It’s good for your mind, body, and soul, especially if you reap what you sow.

2. Apologize for something you did wrong

According to marketing communications professional Kerry O’Malley, the steps to a successful apology at work include acting quickly, showing up in person, explaining what happened and how you’re going to avoid the problem in the future, saying “I’m sorry,” and making restitution. Not only will apologizing help the person who was offended forgive you; but it may also help soothe your guilty conscience.

1. Fall in Love (again)

Even if it’s falling in love with yourself (forgiving yourself is something we all need to do), fall in love with someone, kiss them like you mean it and tell them every chance you get just how much you love them.  This time, don’t just tell them, show them that you love them too. If they don’t get it, it’s cool because you have a lot of love to give.

BlackDoctor.Org, July 11, 2023 , by: Gemma Greene, BDC Staff Writer

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 BlackDoctor.Org 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.  

"How to Reduce Inflammation as You Age?"

 

If you’ve ever twisted your ankle, cut your finger, or been bitten by an ant, then you’ve experienced inflammation. Even illnesses like the flu or viral infections cause an inflammatory response from your body. But did you know that inflammation increases with age? The good news is that you can manage inflammation as you get older. A few simple changes in your lifestyle and diet can help you reduce inflammation.

What Is Inflammation?

When your body sustains damage of any kind, the area that is hurt may turn red, swell, and feel warm to the touch. Inflammation is your body’s way of fighting off infection and healing the damage.

There are two types of inflammation – acute and chronic:

Acute inflammation. This is a type of short-term inflammation that your body produces to address injuries, illnesses, and infections. When you sustain an injury or contract a virus, your white blood cells begin to flood the area to provide protection and healing. Symptoms of acute inflammation include redness, warmth, and swelling. Depending on the severity of your infliction, the inflammatory response will slowly fade away over hours or days.

Chronic inflammation. Your body’s response is the same as with acute inflammation, although there isn’t always an injury that needs healing. Instead, your body wrongly signals that there is an issue of some kind, leading to inflammation that is persistent. Chronic inflammation is typically less painful than acute inflammation and lasts for a longer amount of time.

Autoimmune disorders that are considered inflammatory include:

• Rheumatoid arthritis
• Lupus
• Type 1 diabetes
• Ulcerative colitis
• Multiple sclerosis

• Chronic inflammation in seniors isn’t always obvious at first. It can impact your body internally while showing no outward symptoms until the condition worsens. Chronic inflammation is made worse by:

• Smoking
• Bad diet
• Drinking alcohol
• Not getting enough physical activity
• Too much stress
• Weight gain
• Not getting enough sleep

• Signs of chronic inflammation. Chronic inflammation manifests differently than acute inflammation. If you suspect chronic inflammation, watch for symptoms that include:

• Feeling tired all the time
• Unexplained muscle aches and joint pain
• Stomach issues including constipation or diarrhea
• Gaining weight
• Headaches
• Skin rashes

• How Is Inflammation Treated?

  Inflammation is common in seniors and is usually considered a symptom of a greater health condition. It is important to identify chronic inflammation early on to prevent long-term damage to your body. If you ever have concerns, talk to your doctor about what’s bothering you.

  Your doctor will ask questions about what you’re experiencing and whether you suspect inflammation. Your doctor may ask for blood work and additional tests to determine the cause of your inflammation.‌

  Medications for an inflammatory disease may include:

  Corticosteroids. This is a type of drug that releases an anti-inflammatory hormone that works to offset tissue inflammation. It is usually prescribed for conditions like asthma and rheumatoid arthritis.

  Immunosuppressants. This is a type of drug that works to decrease your immune system’s response to perceived threats. It is often prescribed to treat eczema and rheumatoid arthritis.

• Biologics. This type of drug is made from living organisms that are engineered to target the cells in your body that control your inflammatory response. It is often given to patients who suffer from asthma, psoriasis, and multiple sclerosis.

  Preventing Inflammation

  If your inflammation isn’t severe, your doctor may recommend lifestyle changes. While inflammation can’t be completely prevented, it can be managed with a healthy lifestyle.

• You may be able to reduce inflammation without needing medication. If you want to avoid medication for treating inflammation, try making some lifestyle changes to improve your health such as:

  Consider your diet. Try to incorporate anti-inflammatory foods into your diet every day. Think about foods like:

  • Fruits like cherries, blueberries, strawberries, tomatoes, and oranges
  • Green, leafy vegetables like spinach, kale, and collards
  • Nuts and seeds
  • Whole grains
  • Fatty fish like salmon, sardines, and tuna
  • Healthy oils like olive oil

  You’ll also need to eliminate inflammatory foods that are processed and high in added sugar. Limit these items in your diet:

• • Soda
  • Fried foods
  • White bread, cookies, and cakes
  • Red meat
  • Beverages that are sweetened with sugar

  Change your lifestyle. Get 30 minutes of cardio five days a week and try to incorporate strength training two days per week. You can also:

• Manage your weight and take steps to lose weight if needed
• Get enough sleep each night
• Limit alcohol consumption
• Stop smoking
• Reduce your stress

• SOURCES:

  Harvard Medical School: “All about inflammation,” “Foods that fight inflammation."‌

  John Hopkins Medicine: “Fight Inflammation to Help Prevent Heart Disease.”

  Journal of Aging and Disease: “Redefining Chronic Inflammation in Aging and Age-Related Diseases: Proposal of the Senoinflammation Concept.”

• Reviewed by: Carmelita Swiner, MD, WebMD, on April 07, 2023

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.  

"Foods That Are Good Sources of Water"

 

HOW MUCH WATER IS IN YOUR DIET? Drinking liquids isn't the only way to stay hydrated. You typically get about 20% of your water each day from food. You can get even more if you eat certain things. And there are benefits to taking in water through food: You absorb it more slowly and get nutrients along the way.

CUCUMBERS: They’re 95% water and low in calories. They also may help fight inflammation and might even slow the aging process. They’re great in a salad or as an edible scoop for dips.

CARROTS: This one may be a surprise. Crunchy and dense, you wouldn’t think they’re full of water. But they are, around 90%. And they’re loaded with beta carotene and other antioxidants that protect you against cancer and keep your heart strong. Add them to a salad or have them as a snack.

ZUCCHINI: This green squash that grows like a weed in the South is 95% water. It has antioxidants -- things that help protect your cells from damage -- including two that are good for your eyes. It’s great grilled or roasted in the oven.

ICEBERG LETTUCE: It’s 95% water, and while it has fewer nutrients than some other greens, it does give you a few things. Besides fiber -- which helps keep you regular -- it also delivers potassium, manganese, iron, calcium, magnesium, and phosphorous -- all essential minerals that can help keep you healthy.

SPINACH: Here’s a green leafy veggie that can be used raw in a salad or sauteed as a side dish. It doesn’t have quite as much water as iceberg lettuce, but it’s loaded with vitamin K, folate, manganese, and magnesium, plus antioxidants that help fight inflammation and cancer.

CELERY: It has a satisfying crunch and is still 95% water. It’s also low in calories and high in vitamin K, folate, and potassium. And celery is good for digestion because it has lots of fiber and helps prevent inflammation in your digestive system.

CAULIFLOWER: You may not have thought of this one, but it’s 92% water. It’s also rich in vitamin C, vitamin K, and other essentials. And it has other nutrients that may help lower cholesterol and protect you against cancer. But don’t boil it -- roast it to keep in the nutrients.

SOUP: No surprise here: The whole idea of soup is that it’s largely liquid. But it’s a great way to get fiber and nutrients as well -- and there’s one for every taste. Make broth from fish, chicken, or vegetables, and add almost anything to it, from beans to greens and meats -- even pasta. Homemade chicken soup is not only good for hydration, but it also might help fight the common cold.

TOMATOES: They’re 95% water, and they can add flavor and sweetness to a sandwich or salad. They have lots of antioxidants, including one called lycopene that may help fight cancer. They also can help lower “bad” cholesterol (LDL) and may boost your overall heart health.

WATERMELON: This summer treat is a good way to stay hydrated when it’s hot. It’s sweet, but low in calories, and can quench your thirst, thanks to its 91% water content. Like tomatoes, it has lots of lycopene, an antioxidant that may protect your cells from sun damage and help your skin.

STRAWBERRIES: They’re 91% water and also have lots of antioxidants, especially flavonoids -- chemicals that help your brain stay sharp and healthy. Eat them for dessert with a bit of whipped cream, or put them in a summer salad.

YOGURT: It’s 85% water and a great source of protein and electrolytes that make your heart and other organs work the way they should. It also has bacteria (probiotics) that are good for digestion and help keep you regular. Have some with a few strawberries to get even more water in your afternoon snack.

OATMEAL: Made with water or low-fat or skim milk, it can help keep you hydrated and give your heart a boost. It can lower your cholesterol levels and may even help ward off type 2 diabetes and breast cancer. It’s a healthy way to start the day -- as long as you watch the added sugar.

GRAPEFRUIT: That sour bite can sure wake you up in the morning. Plus, at 90% water, it will help keep your body hydrated. It’s also full of fiber and nutrients, especially vitamin C, which helps your immune system and can protect your cells against damage. But it can cause problems if you take certain medications, so check with your doctor first if you take any prescription drugs.

MEDICALLY REVIEWED BY: Kathleen M. Zelman, RD, LD, MPH, WebMD on November 30, 2022

SOURCES:

CDC: “Water and Nutrition.”

Cleveland Clinic: “Dehydrated? These 7 Foods Will Satisfy Your Thirst and Hunger.”

Mayo Clinic: “Consumer health.”

Organic Facts.

UCLA Integrative Medicine: “An Inside Scoop on the Science Behind Chicken Soup and the Common Cold.”

USDA National Nutrient Database.

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.  

"Best Exercises for Weight Loss"

 

EXERCISE? ME? Losing weight happens by not only changing your eating habits, but also stepping up your exercise routine. Regular exercise will go a long way in achieving your goals. To lose weight, you should aim to get at least 300 minutes of moderately intense activity each week. Here are some exercises that can help you on that journey. Just remember to first talk with your doctor about which ones might be best for you.

WALKING: If you were to add half an hour of brisk walking to your daily routine, you could burn about 150 more calories than you usually do each day. The faster and longer you walk, the more calories you burn. Walking is a great option if you’re new to regular exercise. Start with shorter journeys and build up to longer, more intense ones.

JUMPING ROPE: If you’re looking for a cheap piece of workout equipment, you’ll be able to take on trips, a jump-rope just might be for you. Jumping rope is a fantastic way to burn calories fast. In fact, you’ll burn more of them by jumping rope than walking on a treadmill for the same amount of time. You'll also work multiple muscle groups, from your core to your upper and lower body. Jumping rope can also improve your coordination.

HIGH-INTENSITY INTERVAL TRAINING (HIIT): High-intensity interval training (also called HIIT) is a type of workout that switches back and forth from intense physical activity to less-intense exercise. You shouldn't do it every day, but it's very effective for weight loss. You’ll burn more calories with HIIT than with steady cardio. The intense exercise keeps your body working and in fat-burning mode for up to 24 hours after your workout ends.

CYCLING: Cycling is another great way to lose weight, and it’s a low-impact, adaptable exercise. You can burn about 400-750 calories an hour riding a bike, depending on your weight, how fast you’re going, and what type of cycling you’re doing.

SWIMMING: It can be hard to be motivated to work out if your knees are achy or your back hurts. If you're in that boat, swimming is an ideal exercise. It's easy on your joints, you’ll use both your upper and lower body, and you'll get a good cardio workout. You’ll reap the benefits from the resistance of the water, too. If you swim for a half-hour a few times a week, you’ll lower your risk of heart disease, stroke, type 2 diabetes, and some cancers. It'll also bring down your bad cholesterol and blood pressure.

STRENGTH TRAINING: This type of exercise uses resistance to build strength and muscle. It not only helps you lose weight, but also helps you keep the weight off by building muscle. That'll help your body burn more fat. Try to do some strength training 3-5 times a week, for about an hour each time. Don’t forget to rest a day between every 2 days that you do it.

PILATES: Research says that Pilates -- exercises usually done on a mat or with various tools that emphasize core strength -- can make you stronger and help you keep a healthy weight. The intensity of a Pilates class depends on your needs. You can find some classes or demonstrations online or at your local gym.

JOGGING: Jogging is an aerobic exercise -- it uses oxygen. This can help you lose weight. A good jog can also raise something called your metabolic rate for up to 24 hours. So, you’ll be in fat-burning mode even after you’ve crossed your daily finish line. Done regularly, jogging can help boost your metabolism for a long period of time.

YOGA: This is a practice that combines physical activity and meditation. It’s a popular way to practice mindfulness after a long day at work, too. But the benefits don’t stop there. Research suggests that over time, people who are overweight and do yoga at least once a week for 30 minutes lose weight and have lower BMIs. Folks who do yoga are also more mindful eaters, meaning they’re more likely to know when they're truly hungry and when they’re full.

STAIR CLIMBING: Another low-cost, versatile exercise for weight loss is stair climbing. Although you could use a machine, all you really need for this exercise is a trusty set of stairs. Climbing just two flights of stairs every day can lead to 6 pounds of weight loss in a year. It can also add to the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy.

HIKING: If you’re looking for a more adventurous way of losing weight, hiking might be the move for you. It usually involves walking in nature and avoiding the obstacles around you, like tree roots and rocks. Hiking can lead to weight loss, especially if you do it regularly.

SOURCES:

Mayo Clinic: “Can I lose weight if my only exercise is walking?”

Piedmont Healthcare: “4 reasons you should jump rope for exercise.”

YMCA of Greater Cincinnati: “Top 5 Benefits of HIIT Workouts.”

Obesity Action Coalition: “Swimming for Weight-loss.”

Beaumont Hospital: “Cardiovascular Training Vs. Strength Training for Weight Loss.”

The Journal of Sports Medicine and Physical Fitness: “The effect of Pilates exercise on body composition in sedentary overweight and obese women.”

National Health Service (U.K.): “A guide to pilates.”

Georgia Highlands College: “Walking and Jogging for Fitness.”

Harvard Health Publishing: “Yoga -- Benefits Beyond the Mat.”

Duke: “Benefits of Taking the Stairs.”

American Journal of Lifestyle Medicine: “Hiking.”

REVIEWED BY: Ross Brakeville, DPT, WebMD on February 25, 2023

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.