One Rule to Live Longer, Look Younger and Be Healthier

So ageing, extending life and improving health (and looks!) at an old age… It seems science has gone right back to basics on this one. And there is one simple principle that emerges time and again with every study on longevity: eat less.

Contributor: Vyara Bridgeman

 

My starting point for this article is this: there are no right models but some models are useful. In other words, nothing is hard and fast in science. Our understanding evolves all the time, and with that the world around us evolves as well. And I am not necessarily saying that evolving our understanding means we understand more. Sometime we simply get to a point where we realize that we don’t understand anything. And those can be pivotal points as they make us go back to basics and start all over again.

So ageing, extending life and improving health (and looks!) at an old age… It seems science has gone right back to basics on this one. And there is one simple principle that emerges time and again with every study on longevity: eat less.

Now, there are two main ways to go about eating less. Suppose you settle on reducing your caloric intake down to X calories per day. (NB: I don’t know how much X should be for you – that will depend on body weight, physical exertion, etc.) One way to eat those X calories daily would be to distribute them throughout the entire day over frequent but small portion meals. Conversely, you can eat the same amount of calories during an 8 hour window (i.e. eat fewer but bigger meals) and fast for 16 hours. The latter strategy is called intermittent fasting and the scientific literature at the moment says that that’s the way to go, if you want to live longer, look better and feel healthier.

Thus, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm), or spread out over 12 hours (between 7 am and 7 pm). After five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. And the best part – the eight-hours group also had significantly decreased appetite.

Another study compared the effect of consuming one afternoon meal per day for 8 weeks and reported 4.1% weight loss in comparison to an isocaloric diet consumed as three meals per day. One meal per day was also associated with reductions in fasting glucose, and improvements in LDL- and HDL-cholesterol.

I can go on citing other studies. Many of them are on rats, where intermittent fasting conclusively extends life and health-span by at least 10 percent (which, by the way, in rat world means many years). But I want to bring this discussion back to basics, which was my starting premise. Recall that in every religion some form of fasting is an important practice. You think that’s for religious purposes per se? And you think it’s a coincidence that all religions recommend incorporating some fasting regiment? I would think not. My guess is people have always intuitively known what’s best for them. And this intuitive knowledge is reflected in religion texts which sort of act like manuals for wholesome living. Indeed, if you followed spiritual teachings (e.g. love unconditionally, forgive, be compassionate, let go and surrender, don’t overeat, etc.), you might live longer and healthier (of course provided you threw away the institutional “religious” crap that got over-imposed to serve the ego purposes of the upper classes). Now science comes along and says the same thing that religions preached for centuries – intermittent fasting seems to trigger repair processes in the body which, in turn, increase health, improve looks, and extend life. Isn’t that interesting!

Vyara Bridgeman is an Advanced Certified BodyTalk practitioner who works with patients from all over the world suffering a variety of physical, mental and emotional conditions. To find out more about Vyara’s BodyTalk practice, what her clients say about her, and how she can help you achieve a balanced body-mind, visit: http://www.BodyTalk4Life.com

 

Changing Inner Dialogue Crucial for Narcissistic Abuse Recovery

When our inner dialogue is positive, it empowers us. When our inner dialogue is negative it discourages us. Negative dialogue forms limiting beliefs.

Contributor: Randy Fine

From the book Close Encounters of the Worst Kind: The Narcissistic Abuse Survivor’s Guide to Healing and Recovery © 2017

Each of us has a subconscious inner voice, called an “inner dialogue,” that strongly influences our life. Since it has always been such a consistent part of our waking lives, most of us do not even realize it is there.

Our inner dialogue controls everything we do. It shapes our perception, makes decisions for us, cautions us, forms our values and opinions, tells us who we are and what we like, monitors our behavior, evaluates situations, and makes judgments.

When our inner dialogue is positive, it empowers us. When our inner dialogue is negative it discourages us. Negative dialogue forms limiting beliefs.

Limiting beliefs can come from powerful outside influences such as parents, religions, families, educators, culture, media, and society. They can also develop on their own after repeated exposure to stimuli, or as a result of trauma or abuse.

Limiting beliefs sabotage our lives. They tell us untruths and lies, make us feel bad about ourselves, impede our success, and cause us to repeat unhealthy patterns. They even govern our moods and reactions.

Years of degradation, manipulation and brainwashing by your narcissistic abuser has infused your mind with many limiting beliefs. You will be surprised at how many of the following you can claim as your own:

  • I do not deserve: happiness, success, love, recognition, success, money, relationships, friendships with quality people
  • I do not: trust myself, know what I want, feel worthy, have self-control, like or love myself, matter
  • I am not: good enough, smart enough, worthy enough, thoughtful enough, motivated enough, competent enough, rich enough, outgoing enough, thin enough, pretty enough, skilled enough, important enough
  • I cannot: do it as well as others can, reach goals, make money, survive on my own, start a business, get a degree, change who I am, change how I think
  • I should not: think of myself first, love or like myself, feel good about myself, feel angry, ask for what I want, expect others to come through for me, trust anyone, let my guard down
  • I should be: more successful than I am, farther along in life than I am, more educated, more social, a better person
  • Nobody: listens to me, cares about me, wants me, believes in me, likes me, accepts me
  • No one will like or love me if: I am not perfect, I am not successful, I am not a pleaser, they get to know me, I speak honestly, I am not beautiful, I don’t earn their approval
  • Everyone else: judges me, is better than me, rejects me, hates me, thinks I am stupid
  • I always: make mistakes, procrastinate, say stupid things, anger people, quit things, frustrate people, feel guilty, look foolish
  • I am: a quitter, a weirdo, lazy, an unlovable person, an unlikable person, a failure, responsible for others’ happiness
  • It is my job to: smooth things over, make others happy, make others feel better, apologize, keep the peace
  • There’s no point in: getting my hopes up, trying at all, trying again, being honest, having goals, asking for what I want, showing people who I really am
  • Happiness is: a myth, unattainable, for others
  • I must suffer to: show how much I care, get attention, make up for bad things I’ve done, prove my point
  • I must be fearful of: other people, life, relationships, men, women

Reread the above list and highlight all the limiting beliefs that apply to you. Explore each one by asking yourself the following questions:

  1. Why do I have the limiting belief?
  2. Is the belief true or false?
  3. Is the belief relevant to my life now?
  4. Am I willing to let the belief go?

Before you can change your subconscious inner dialogue you must bring it to your conscious mind and then challenge it. That involves monitoring your thoughts, emotions, actions and reactions to see what triggers you and what non-productive patterns you are stuck in.

Limiting beliefs change when they are replaced by positive dialogue. You can reprogram your mind through the use of positive affirmations such as:

  • I deserve to love and be loved
  • I love and accept myself totally and completely
  • I choose happiness and peace in my life
  • I am whole, healthy and complete
  • I am worthy of success
  • I deserve to live a life of abundance
  • I am the only one in charge of my life
  • I am a beautiful person inside and out
  • I am a survivor
  • I am worthy of all the good things in life
  • I can face any challenge

These are just suggestions. You can create your own affirmations or find other ones that resonate with you.

Repeat your affirmations often. Say them to yourself in the mirror. Post them in places where you spend a lot of time. Especially use them whenever you catch yourself having limiting beliefs. The more often and regularly you repeat your affirmations, the faster your inner dialogue will change and the better you will feel about yourself.

This is copyrighted material. May only be shared with permission and proper attribution.

Randi Fine is a dedicated pioneer in the narcissistic abuse movement and a narcissistic personality disorder abuse expert. She is a radio show host, author, and Life Issues Counselor living in Ft. Lauderdale, Florida. Through her wealth of experience, insight, and wisdom, she offers hope, compassion, and healing to others. Randi is the author of the groundbreaking new book, Close Encounters of the Worst Kind: The Narcissistic Abuse Survivors Guide to Healing and Recovery.As a Life Issues Counselor, Randi specializes in (but is not limited to) helping others work through issues relating to relationship codependency, narcissistic personality disorder abuse, emotional boundaries, letting go of the past, and letting go of unhealthy guilt. Love Your Life is an online journal she writes to spread light, love, and healing to the world. Her blog is read in 180 countries around the globe. She hosts the blog talk-radio show, A Fine Time for Healing: A Sanctuary for Your Emotional Wellbeing. On her popular show she interviews the top people in their fields, discussing self-help and spiritual life-skill topics that heal and enhance the life experiences of others.

Have you survived a narcissistic relationship? How did it impact your life?

The Princess and the Pea-sized Tumor

When living with a rare disease, you often have to wait until you’re a textbook case before you can be properly diagnosed and connected to therapy. Until then, you’ll often have to go through one misdiagnosis after another, and solutions that don’t solve your underlying problem. This is true for Cushies. Those folks who suffer from Cushing’s Disease. “Cushies” is a name they give themselves. Some attribute it to the fat deposits that come from the disorder, others are more focused on the moon face that is often attributed to the disease.

Contributor: Ann Poorboy

When living with a rare disease, you often have to wait until you’re a textbook case before you can be properly diagnosed and connected to therapy. Until then, you’ll often have to go through one misdiagnosis after another, and solutions that don’t solve your underlying problem. This is true for Cushies. Those folks who suffer from Cushing’s Disease. “Cushies” is a name they give themselves. Some attribute it to the fat deposits that come from the disorder, others are more focused on the moon face that is often attributed to the disease. One woman, Maria, describes her entire diagnosis journey as a series of selfies. She walks you through one selfie after another describing how she felt about herself in each photo. In the beginning she was a normal, healthy, athletic person. As the disease progression continued, despite attempts at therapy, she talks about how she didn’t want to leave the house since she was so ashamed of who she became. Weight gain and acne aren’t for everyone. Neither is living in pain each and every day or feeling exhausted all the time.

These are common symptoms of corticosteroids. Some folks who have needed to take prednisone for any length of time may be familiar with these symptoms. But even they can’t appreciate the extent to which those who have the exogenous form of Cushing’s syndrome endure. But when you’re body is producing its own, such as in the endogenous case where your body is simply overproducing cortisol, and the internal triggers to shut down that overproduction are silenced, you need to find answers. Often those answers are found in a tumor. Pituitary tumors are reported as being the underlying cause of 70% of endogenous cases, while Adrenal tumors account for only 15% of the endogenous cases. This is a situation where a very small tumor makes a very big impact. The pituitary gland is about the size of a pea, and the tumor (adenoma) is often smaller than that. Surgically removing the pituitary adenoma often offers the only long-term cure of Cushing’s disease.[i] Experienced surgeons sometimes use a minimally invasive approach entering through a nasal passageway. A number of people with Cushing’s who undergo surgery find that months, or even years later, their symptoms return. In these instances, or if a patient is not fit for surgery, physicians will have to explore other options.

But what does this mean for the folks suffering from Cushing’s? It means a moon-shaped face. It could mean they notice they have more frequent and more severe headaches, it could also mean they start to bruise very easily or have excessive facial or body hair.  But on a serious note, while these may be what the individual patient is focused on, we need to understand they are also facing other conditions that coexist such as diabetes or osteoporosis. If Cushing’s is the underlying cause, these may side-track a physician and leave the underlying cause unknown. As I mentioned earlier, Cushing’s usually requires a patient to get to “textbook status” before they’re diagnosed. And by textbook status, I mean having all or most of the signs or symptoms of Cushing’s.

If you are living with Cushing’s, you may need to be your own advocate until you get diagnosed and properly treated. UCLA has a pituitary program that offers clinical trials on the treatment of Cushing’s disease. One patient says it this way – because it took so long for her diagnosis, the abnormal cells had time to have a party inside her body and the damage is irreversible. Her diagnosis was by a mid-wife. Her years of pleading with physicians that something was wrong went unheard. Her cries that she wasn’t just “fat” were silenced by doctors looking at the obvious, and ignoring the subtleties of the rare disease phenomena. My orphan drug team sees this all the time – the people medically managing the patient aren’t people any rational brand manager would ever suspect.

[i] http://pituitary.ucla.edu/cushings-disease

Grief is a Journey, Not a Destination

I am no longer the woman I was, but then having gone through this journey, how could I expect, or want, to return to who I had been? Indeed, as the years folded one into another, I had no need to rehash the past. It was behind me as it should be, neither forgotten nor dwelled upon.

Contributor: Elaine Williams

There are days you sit in a chair and stare out the window because living seems to take too much energy. Even to think about what to make for dinner is an all-consuming task. It can be daunting, feeling as if there is nothing in this world that will ever hold your interest again. The mail order catalog with the Valentine’s Day gifts is a reminder there won’t be any lover’s keepsakes. No hiding in the cabinet those chocolate and peanut butter eggs my husband, gone two years, used to enjoy. How small and silly a thought, but how big a rip in my heart.

I had always been versatile and open to new ideas, but following my husband’s death, life became a narrow focus of work and children. The joy had flown from most of my days and I worried if this consuming disinterest in the world would be permanent.

Time could move excruciatingly slow, and yet other days I couldn’t account for the hours I’d lived through. On the dark days, I lamented that no one cared anymore about my worries, dreams or desires.

I hated being an empty vessel, and as I began dating, I expected that special someone to come along, fill me up, and make me happy. At that point, I mistakenly thought, things would return to normal. I’d be my old self. Little did I know at the beginning of my grief journey, my old self was forever gone. However, I wanted verification that I mattered to someone in some way. I wanted affection and caring, craving what I no longer had. My heart remained ever hopeful that I would find a happy ending, but due to some poor choices, I kept throwing myself on the rocks of dating disappointment.

With the loss of someone integral to mine and my children’s lives, my sense of normalcy had changed. Sometimes I wallowed in uncertainty about my life, and the tears would leak out of my eyes to run down my cheeks. I kept those emotions hidden most of the time. I couldn’t bear to have others see me so weak; it seemed too private to share. On rare occasions, I allowed myself to express my pain and anxiety. I wish now that I shared my grief more often.

One day I awoke and realized my life had never been a shipwreck and now was not the time to start. I was ever mindful that I was an example to my children, so I gathered my strength and took control of my destiny. Knowing the future was all in my hands was frightening and yet liberating. Becoming myself once more wasn’t an easy process, but a slow, methodical movement forward.

I am no longer the woman I was, but then having gone through this journey, how could I expect, or want, to return to who I had been? Indeed, as the years folded one into another, I had no need to rehash the past. It was behind me as it should be, neither forgotten nor dwelled upon.

I now avidly pursue the future as I welcome life’s unexpected joys and experiences. A new life and outlook has emerged, and it is interwoven with bits and pieces of my former life. I am thankful to have found myself again.

Author Bio
Elaine Williams is a widow and author of A Journey Well Taken: Life After Loss will be available June 2008, http://www.ajourneywelltaken.com

Article Source: http://www.ArticleGeek.com – Free Website Content

Intermittent Fasting for Beginners

One place I always go to learn new things is You Tube. And as I was searching Keto, a lot of videos about Intermittent Fasting came up. I picked one and started watching. The guy on the video said something that rings in my ears every single day. “We all know how to lose weight, just stop eating.” So I did. I started with a 12 hour window of not eating, then 13 until I was at a full day fast every now and then. I can still have sweets in small quantities, I can eat dinner with my family eating the same meal they do, and I’ve lost over 20 pounds so far this year. I probably would have lost more but there are always sweets in the house and I have no control.

Contributor: Ann Poorboy

My dieting journey began in my 30’s, and now that I’m in my 50’s I think I can honestly say that I’ve tried all of them. And for a while each of them worked a little. Each decade or so it seems more difficult to lose weight and I hit my “HECK NO!” moment when I hopped on the scale and it read 199. I was determined not to go over 200 because I knew if I did, the journey back would be overwhelming.

So like many of you, I went to You Tube to refresh my dieting knowledge and find a way to renew my efforts. Keto wasn’t working because I was the only one in our house who ate any of the stuff. It also wasn’t working for me because I had a really hard time staying in ketosis, and I couldn’t figure out why for the longest time. Through my journey, I learned that SPLENDA HAS CARBS! And I was using it with wild abandon. If you search Keto recipes you’re going to find more desserts than anything all made with various form of alternative sweeteners. This was my downfall. Well, that and massive quantities of Diet Coke.

One place I always go to learn new things is You Tube. And as I was searching Keto, a lot of videos about Intermittent Fasting came up. I picked one and started watching. The guy on the video said something that rings in my ears every single day. “We all know how to lose weight, just stop eating.” So I did. I started with a 12 hour window of not eating, then 13 until I was at a full day fast every now and then. I can still have sweets in small quantities, I can eat dinner with my family eating the same meal they do, and I’ve lost over 20 pounds so far this year. I probably would have lost more but there are always sweets in the house and I have no control.

Here are a few things you can do if you’d like to try intermittent fasting. I hope it works for you as well as it did for me. And if you’ve tried something that works, please comment below and share your story with everyone.

Intermittent fasting (IF) is an emerging and popular dieting trend. People are using it not only to lose weight, but to improve their overall health and simplify their life. Studies show that intermittent fasting can improve your overall health and possibly help you live longer. 123

What is Intermittent Fasting?

Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. So rather than thinking of it as a diet, think of it more as an eating pattern.

One of the more common eating patterns, and the one I’m currently following is fasting for 16 hours and eating only in an 8 hour window 3 times a week, and fasting for 20-30 hours for the rest of the week. What that basically means is that on my 16 hour days I skip breakfast but can still have coffee with whole cream, and on the other days I skip lunch too. I drink a lot of water and I’m not starving all the time.

In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day. Fasting is also often done for religious or spiritual reasons, including in Christianity, Judaism and Buddhism.

Eating Cycles in Intermittent Fasting

As I mentioned before, there are several different ways of doing intermittent fasting — all of which involve splitting the day or week into eating and fasting periods. And I’m not following a strict schedule, I just know that for a few days I get lunch – typically on the weekend when I’m out with my family, and a few days I don’t. Which with my work schedule works out perfectly.

These are the most popular methods:

  • The 16/8 method:  This involves skipping breakfast and restricting your daily eating period to 8 hours, such as 12–8 p.m. Then you fast for 16 hours in between. It doesn’t matter which meal you skip. If you’re on a different schedule that’s fine so long as you stay within that 8 hour window.
  • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day. In other words if I have lunch one day, skip dinner, and then don’t eat until the next day at dinner, I have extended my fasting window to almost 30 hours. Remember I worked up to this.
  • The 5:2 diet: With this method, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days. I haven’t personally tried this one.

By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods. Many people find the 16/8 method to be the simplest and most sustainable. What I love about this diet is it is extremely forgiving. I find if I decide to have a small bowl of ice cream, I may not have lost weight but I haven’t gained much back either.

More Good Stuff About Intermittent Fasting

Well it only took about 5 pounds to convince me to stick to this one for a while. And to watch more YouTube videos on the topic. I began to learn about all of the health benefits. When you fast, several things happen in your body on the cellular and molecular level. For example, your body adjusts hormone levels to make stored body fat more accessible. According to the studies I’ve read and the videos I’ve watched, where ketosis gets you into fat burning mode, intermittent fasting takes you one level deeper – into a dropped insulin level. This is apparently the key to the skinny kingdom. Then starts a process called autophagy which is cell recycling. Cells have life cycles and when they die they hang around. A lot of dead cells not being purged from the body can cause health problems. So it’s like spring cleaning for my organs. And as our bodies purge the old dead cells, they make more new ones. It can also change gene expression and hormone levels.

That part really resonated with me because steroids (an artificial hormone) make you gain weight. When you fast, human growth hormone levels go up and insulin levels go down. Think about how hard it is for diabetics on insulin to lose weight. It all makes sense.

Here are some changes that occur in your body when you fast:

  • Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few (4567).
  • Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible (8).
  • Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells (910)
  • Gene expression: There are changes in the function of genes related to longevity and protection against disease (1112).

Intermittent Fasting and Weight Loss

Weight loss is the most common reason for people to try intermittent fasting (13).

By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake.

Additionally, intermittent fasting changes hormone levels to facilitate weight loss.

In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat burning hormone norepinephrine (noradrenaline).

Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6–14% (1415).

By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation.

Studies show that intermittent fasting can be a very powerful weight loss tool.

A 2014 review study found that this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies (1).

According to the same study, people also lost 4–7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease (1).

Another study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction (16).

Keep in mind that the main reason for its success is that intermittent fasting helps you eat fewer calories overall. If you binge and eat massive amounts during your eating periods, you may not lose any weight.

Health Benefits of Intermittent Fasting

Many studies have been done on intermittent fasting, in both animals and humans.

These studies have shown that it can have powerful benefits for weight control and the health of your body and brain. It may even help you live longer.

Here are the main health benefits of intermittent fasting:

  • Weight loss: As mentioned above, intermittent fasting can help you lose weight and belly fat, without having to consciously restrict calories (113).
  • Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes (1).
  • Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases (171819).
  • Heart health: Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance — all risk factors for heart disease (12021).
  • Cancer: Animal studies suggest that intermittent fasting may prevent cancer (22232425).
  • Brain health: Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease (262729).
  • Anti-aging: Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats lived 36–83% longer (3031).

Keep in mind that research is still in its early stages. Many of the studies were small, short-term or conducted in animals. Many questions have yet to be answered in higher quality human studies (32).

Intermittent Fasting Is Easy

Eating healthy is simple, but it can be incredibly hard to maintain.

One of the main obstacles is all the work required to plan for and cook healthy meals.

Intermittent fasting can make things easier, as you don’t need to plan, cook or clean up after as many meals as before.

For this reason, intermittent fasting is very popular among the life-hacking crowd, as it improves your health while simplifying your life at the same time.

Who Should NOT Intermittent Fast

Intermittent fasting is certainly not for everyone. If you’re underweight or have a history of eating disorders, you should not fast without consulting with a health professional first. In these cases, it can be downright harmful.

If you do have an eating disorder, or if people are telling you that you have one, please get help. If you won’t do it for yourself do it for the people who love you. My mom couldn’t fight off cancer because she was anorexic. I mean this with all sincerity.

Intermittent Fasting in Women

There is some evidence that intermittent fasting may not be as beneficial for women as it is for men.

For example, one study showed that it improved insulin sensitivity in men, but worsened blood sugar control in women (33).

Though human studies on this topic are unavailable, studies in rats have found that intermittent fasting can make female rats emaciated, masculinized, infertile and cause them to miss cycles (3435).

There are a number of anecdotal reports of women whose menstrual period stopped when they started doing IF and went back to normal when they resumed their previous eating pattern.

For these reasons, women should be careful with intermittent fasting.

They should follow separate guidelines, like easing into the practice and stopping immediately if they have any problems like amenorrhea (absence of menstruation).

If you have issues with fertility and/or are trying to conceive, consider holding off on intermittent fasting for now. This eating pattern is likely also a bad idea if you’re pregnant or breastfeeding.

Is Intermittent Fasting Safe?

Hunger is the main side effect of intermittent fasting.

You may also feel weak and your brain may not perform as well as you’re used to.

This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.

If you have a medical condition, you should consult with your doctor before trying intermittent fasting.

This is particularly important if you:

  • Have diabetes.
  • Have problems with blood sugar regulation.
  • Have low blood pressure.
  • Take medications.
  • Are underweight.
  • Have a history of eating disorders.
  • Are a woman who is trying to conceive.
  • Are a woman with a history of amenorrhea.
  • Are pregnant or breastfeeding.

All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if you’re healthy and well-nourished overall. Still it’s always a good idea to talk about any dramatic change in diet or exercise with your doctor.

FAQs on Intermittent Fasting

1. Can I Drink Liquids During the Fast?

Yes. Water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay. Some of the videos I’ve watched even suggest that coffee and tea can minimize the feeling of hunger while you’re fasting.

2. Isn’t It Unhealthy to Skip Breakfast?

No. The problem is that most stereotypical breakfast skippers have unhealthy lifestyles. And if you’re breakfast consists of mostly carbs and fast foods, what are you really missing? Just make you eat healthy food for the rest of the day then the practice is perfectly healthy.

3. Can I Take Supplements While Fasting?

Yes. However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals. Also remember that those gummy vitamins can interfere with your fast.

4. Can I Work out While Fasted?

Yes, fasted workouts are fine. I am finding it even more effective. If you’re new to working out, I really love the 7-minute workout videos on You Tube. Lucy is the host and provides a lot of variety.

5. Will Fasting Cause Muscle Loss?

All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high. One study showed that intermittent fasting causes less muscle loss than regular calorie restriction (16).

6. Will Fasting Slow Down My Metabolism?

No. Studies show that short-term fasts actually boost metabolism (1415). However, longer fasts of 3 or more days can suppress metabolism (36).

7. Should Kids Fast?

Allowing your child to fast is probably a bad idea. Always check with your doctor before you experiment with dieting and children.

Getting Started

Chances are that you’ve already done many intermittent fasts in your life.

If you’ve ever eaten dinner, then slept late and not eaten until lunch the next day, then you’ve probably already fasted for 16+ hours.

Some people instinctively eat this way. They simply don’t feel hungry in the morning.

Many people consider the 16/8 method the simplest and most sustainable way of intermittent fasting — you might want to try this practice first.

If you find it easy and feel good during the fast, then maybe try moving on to more advanced fasts like 24-hour fasts 1–2 times per week (Eat-Stop-Eat) or only eating 500–600 calories 1–2 days per week (5:2 diet).

Another approach is to simply fast whenever it’s convenient — simply skip meals from time to time when you’re not hungry or don’t have time to cook.

There is no need to follow a structured intermittent fasting plan to derive at least some of the benefits.

Experiment with the different approaches and find something that you enjoy and fits your schedule.

Is Intermittent Fasting For You?

Intermittent fasting is not something that anyone needs to do. It’s simply one of many lifestyle strategies that can improve your health. Eating real food, exercising and taking care of your sleep are still the most important factors to focus on.

If you don’t like the idea of fasting, then you can safely ignore this article and continue to do what works for you. At the end of the day, there is no one-size-fits-all solution when it comes to nutrition. The best diet for you is the one you can stick to in the long run.

Intermittent fasting is great for some people, not others. The only way to find out which group you belong to is to try it out. If you feel good when fasting and find it to be a sustainable way of eating, it can be a very powerful tool to lose weight and improve your health.

Thanks To Affordable and Reliable In-home Caregiver Service Plus Technology Life Is Much Brighter

It’s often a tough choice for families to make when helping an elderly family member. You’d sure feel guilty if you made the wrong decision and you’d never want anyone making the wrong decision for you, if you were the one needing care. So when it comes to facility care or in-home care, the choice must be made with compassion, it must come from the heart – what’s best, and if it were me, what would I want?

Contributor: Lance Winslow

It’s often a tough choice for families to make when helping an elderly family member. You’d sure feel guilty if you made the wrong decision and you’d never want anyone making the wrong decision for you, if you were the one needing care. So when it comes to facility care or in-home care, the choice must be made with compassion, it must come from the heart – what’s best, and if it were me, what would I want?

We’d all like to believe that in-home care would be the top option, but what if there are rather severe medical issues and you are worried about that? Well, maybe a physician recommended medical monitoring device might provide that extra layer of safety and peace of mind. Let me explain, because today’s innovative medical devices seem to be ready to bridge the gap.

In fact, there was a great article in the Wall Street Journal on July 26, 2018 titled; “A Tech Test to Keep Seniors In Their Homes Longer” by James Moore. The article noted how new medical monitoring and the “Internet of Things’ (IoT) was allowing doctors to feel safe about their patients being at home rather than in an expensive Board and Care Facility, Nursing Home or Assisted Living Location. The article went into several new technologies on the horizon and many that have already hit the market.

The article makes a great point. You see, if you have an in-home caregiver that is treating your family member like family, then you have companionship and less chance for depression. You also have someone doing meal planning, and reminding the client when it’s medication time. Someone is there helping out. Meanwhile, if you have health monitoring devices too, those alert the physician if something is amiss just as one of the nurses might do in a nursing home. When you think about it, isn’t that the same thing that’s done in a nursing home or senior assisted living facility?

Sure it is, and think about it for a second; what is the ratio of nurses or helpers in a board and care facility; six-to-one or more? So, if you have a caregiver the ratio is one-to-one and your mom or dad gets to stay in their home – and we all know transitioning from one’s home to a facility completely disrupts one’s quality of life.

Now then, does this mean that nursing homes, assisted living facilities or board and care facilities are going to be a thing of the past? Well, not likely as there is a waiting list at most of these types of care facilities and they are still commanding a very high price. So, of course, they are not going away anytime soon. Still, the article does make a lot of sense, and it sure makes you think. And, I guess I’d like to leave you with that thought of the day. Be Well, Live Well and By All Means Live Longest!

Lance Winslow is the Founder of the Online Think Tank, a diverse group of achievers, experts, innovators, entrepreneurs, thinkers, futurists, academics, dreamers, leaders, and general all around brilliant minds. http://www.WorldThinkTank.net – Have an important subject to discuss, contact Lance Winslow. Lance also writes eBooks on all sorts of topics including this one, check out the selection.

Source

5 Foods that Improve Eyesight

Some of the most common vision problems that people face are refractive errors. Refractive errors may cause a blurry vision either for far off objects or for nearby objects. These two conditions are known as farsightedness and nearsightedness respectively.

Some of the most common vision problems that people face are refractive errors. Refractive errors may cause a blurry vision either for far off objects or for nearby objects. These two conditions are known as farsightedness and nearsightedness respectively.

Refractive errors are very common in Pakistani population. According to a local study, 35.7% of people in the country suffer from nearsightedness while 27.1% have long-sightedness. Fortunately, some foods can help you avoid eyesight problems. These foods also improve overall eye-health.

However, be informed that these are just the suggestions and not an alternative to professional advice. If you’ve an issue that requires medical attention, please seek an appointment with an eye specialist nearby.

Here are five foods that can improve eye-sight.

1. Nuts

Nuts have a lot of omega 3 fatty acids. According to the research, these fatty acids can slow down age-related macular degeneration. They can also help avoid dry eyes as they are also known to preserve the moisture of the eyes.

Almonds are especially rich in vitamin E and are excellent to slow down age-related eye damages. A handful of almonds every day are enough to keep both your vision and over-all health sharp.

2. Carrots

Carrots do not have a direct effect on eye-sight but they improve over-all eye health. Carrots have a compound in them which is known as beta-carotene. Beta-carotene is the primary source of vitamin A in the body.

According to WHO, Vitamin A deficiency is one of the leading causes of blindness in the world. Thus, carrots can substantially decrease the risk of blindness, especially for people living in developing countries.

3. Spinach

Spinach is rich in a compound called lutein. Lutein is one of the pigments present in the macula. Macular pigments are crucial for vision and they are vulnerable to degeneration. Consuming the green leafy spinach can help you replenish this pigment.

In other words, spinach is ideal if you want to avoid macular degeneration and even age-related cataracts. It is also important that you eat raw spinach because cooked spinach is likely to lose all of its nutritional benefits.

4. Blueberries

Blueberries are one of the healthiest food available naturally. They are rich in anti-oxidants known as anthocyanin. Anthocyanin’s not only give blueberries their purple colour, but they also act as anti-viral and anti-inflammatory agents for the human body.

So, eating blueberries enhances immunity and as a byproduct gives resilience to eyes against infections. Blueberries can thus protect the retina against damaging UV rays in the sunlight. They can also protect the eyes from oxygen damage.

5. Egg Yolks

Egg yolks can also slow down the process of macular degeneration. They are rich in both zeaxanthin and lutein pigments which are crucial in keeping the vision sharp. Lutein and zeaxanthin accumulate in the middle of the macula and cancels out all the free-radicals, filtering the blue light out. We need around 6mg of these anti-oxidants every day. One egg yolk has around 0.25 mg of the antioxidant pigments and can thus be an ideal source.

Macular degeneration is one of the leading causes of poor eye-sight. The foods mentioned in this article do not prevent macular degeneration but they can certainly slow the process down.

If your macula has already degenerated, you should visit an eye-specialist nearby along with including these foods in your diet.

About Me:

My name is Tahir and I work with oladoc – a healthcare disruptor.

We are a digital health platform that connects people with the right healthcare service providers and avail basic healthcare services online If you wish to book appointment with an eye specialist, please visit our website and see the list of doctors near you. We have PMDC verified healthcare specialists who can advise you on your health and provide the best advice possible.

Source

Editor Notes: These ophthamologists are in Pakistan. For other eye care specialists, please use a search engine for your country.

When You Must Dance, Pray It’s Voluntary

What if you HAD to dance? What if your freedom of movement was replaced with involuntary movement. And by dance, I mean Chorea, one of the many movement disorders associated with rare diseases. What would you do then? A woman who lives near me had an involuntary movement in her leg followed by severe pain while Christmas shopping. At first she thought it was associated with a previous back injury, it wasn’t. She sought help, but medications, including steroids, left her with a different personality, and therapy didn’t eliminate the problem.

Contributor: Ann Poorboy

I have ALWAYS loved to dance! To feel the freedom with movement in any form is how I express myself best. Whether it was dancing at a club, skating, or having a dance party with toddlers at the end of a Disney movie, the freedom of movement brings me joy, and brings me more energy to do the more mundane tasks on my list.

But what if you HAD to dance?   What if your freedom of movement was replaced with involuntary movement. And by dance, I mean Chorea, one of the many movement disorders associated with rare diseases. What would you do then? A woman who lives near me had an involuntary movement in her leg followed by severe pain while Christmas shopping. At first she thought it was associated with a previous back injury, it wasn’t. She sought help, but medications, including steroids, left her with a different personality, and therapy didn’t eliminate the problem.

Like many people facing the onset of a movement disorder associated with a rare disease, she probably didn’t realize at the moment, that she was about to lose everything. Patients with these rare diseases often lose their jobs, their friends, their marriages, their worlds. Their entire support system is disassembled when they need it the most. I’m told, the hardest part for many of them, is that they don’t look sick. It’s difficult for friends and family to understand why someone is normal one day and quite literally spastic the next. So, without anyone else, patients go online and look for help. But they often have to pour through multitudes of websites to find answers.  Here’s one tremendously insightful post I found for living with a movement disorder:

“Living with a genetic or rare disease can impact the daily lives of patients and families.”

Really?! I know there are better sites out there, as do the patients you’re working hard to treat, but this type of gloss-over for something that has imposed such a dramatic change in one’s total being. Patients are looking for solutions. They’re looking for treatment options that can help them, but often the online avenues they find don’t connect them to physicians who treat their disorders, or to the therapies that can help.

Movement disorders sometimes spread slowly insidiously. They transform a true dancer into an involuntary one and that’s when it ceases to be funny. Not all movement disorders are associated with rare diseases, but some are; and not all movement disorders are associated with terminal illness, but some are.  It is sometimes a simultaneous life and death sentence.

For these patients, the diagnosis can often take years. For example Dystonia can be divided into primary and secondary types. Primary dystonia is considered a rare disorder, while secondary dystonia is more common. Some patients begin seeing symptoms as children, but aren’t diagnosed until much later in life. Chorea can be associated with many underlying disorders, including pregnancy. A root cause analysis in rare disease is taking diagnosis by exclusion to the extreme. I would let physicians know that sometimes, just sometimes, we are in search of zebras and not just horses.

For so long, movement disorders were considered “cosmetic” or “psychological,” but I’m really dating myself here. Now that we as a society understand these are neurologic conditions, there is hope that the Orphan Drug Act will inspire companies like yours to find a cure or provide relief for the symptoms.

When that day comes, my team will do what we do every day. Wake up and search for patients with rare diseases and connect them to your therapies. So in conclusion, as we enter the Thanksgiving holiday, I find myself eternally grateful to only dance when I want to. And if you aren’t so fortunate, know that my team is doing everything we can to find companies who have therapies to help.

I’d love to learn more about your association with rare diseases.

Stay Independent of the Mob this Fourth

Often the topic of conversations these days is what happened to civility in America? We used to get along for the most part, and even if we didn’t understand another person’s perspective, we certainly didn’t threaten them with physical violence, shame them out of restaurants, or try to close their businesses because they disagreed with our lifestyle. What happened to all those nice “Coexist” bumper stickers?

Contributor: Ann Poorboy

Often the topic of conversations these days is what happened to civility in America? We used to get along for the most part, and even if we didn’t understand another person’s perspective, we certainly didn’t threaten them with physical violence, shame them out of restaurants, or try to close their businesses because they disagreed with our lifestyle. What happened to all those nice “Coexist” bumper stickers?

There are many theories. Among these, are the potential root causes of everyone gets a trophy, video games, social media, the actual media, hollywood, politics, and a host of other theories that lead more towards conspiracy thinking. But what if these were all just playing a part in something far more powerful, and more primal? How does Colin Kapernick polarize a nation, even though he keeps changing the reason he’s kneeling? First it’s police brutality, then it’s President Trump and at one point there was something about religion in there. Still he as an individual has Nike on it’s knees pulling a shoe design off the shelves just because he doesn’t like it.

We see this phenomena in social media. A conversation about just about anything will motivate a person to share an impassioned social media post in knee-jerk response to perceived societal standards. It’s a yield to “perceived group pressures” by publicly expressing whatever sentiment is in agreement with the majority. It’s a reaction so most of us aren’t even aware when we are doing it!

Humans are hard wired to imitate each other. We end up professing beliefs and acting out in ways which we would have never otherwise done or considered independently.  Psychologists refer to this occurrence as mob mentality. That’s why, it feels natural to pass along gossip and counterintuitive to stop it. It’s a basic survival instinct to be socially adaptive, but failing to assume the best, and think independently can have dire consequences.

When a group of people has assembled because they’re angry about something, it only takes one act of violence to whip the crowd into a fury. Others will follow the initial rioter’s lead and begin destroying property or hurting people. A lot of research has been conducted into the mindset of a violent mob. Being part of a group can destroy people’s inhibitions, making them do things they’d never otherwise do. They lose their independent values and principles and submit to the group’s principles, which, during a riot, are usually to cause destruction and avoid detection. This standard can seem to be a just and righteous one at the moment, since the mobs assembled after an act of perceived inequality or unfairness, and the communal emotion can make the cause seem even more important. Being in the midst of a mob can be exciting and powerful, and it can make people feel invisible — they are part of a huge group, and they won’t be detected or held responsible for their actions.

This research may help to explain why so many riots occur at sporting events. In these situations, there is already a heightened sense of group solidarity — everyone is wearing the same thing (either a jumpsuit or team colors) and has the same goal.

The longer a riot continues, however, the harder it may be to find people who remember why everyone assembled in the first place. While participants feel their actions are justified, they may not be able to articulate the specific act that motivated the riot, and often as a result, damage is done to property or people that can’t even be tied to the riot’s trigger. Some people will show up simply to loot the damaged businesses and homes. Many of the victims of riot violence did nothing to deserve their fate other than being in the wrong place at the wrong time.

So what’s an optimist to do? We need to first recognize it for what it is. The main quality of individuals who are susceptible to mob mentality is a sensitivity to shame, as opposed to guilt.

Shame requires an audience; guilt does not.

The more a person is susceptible to shame, the more likely he or she is to join a mob or a herd. This is because that person is likely to have experience with fitting in. From childhood on, they learn to conform to what everyone else is doing. They learn to dress the way everyone else does and like the same music everyone else does. We all learned this in elementary school. Call someone a name – and game over.

We also need to understand that there are many entities, trying to manipulate you for their own good. Some because they want you to be in their mob, some for profit, some for political power, some for control, the list is long. They become effective by praying our our human nature to avoid shame. That’s where the name calling becomes so effective. Racist, Nazi, Snowflake.

When a mob forms, a person susceptible to shame will be vulnerable to the pressure: join us, or know we will hold you in contempt. Or in extreme cases, not joining in would have dire consequences.

If we dig deeper, mob mentality (also called as herd mentality) describes how humans adopt behaviors, buy merchandise, and follow trends based on one or more circles of influence.  It explains how one’s point of view can be easily altered by those around them. So the easiest step is to recognize it for what it is and separate yourself from it. Refuse to participate.

Social psychologists have been studying all relevant topics relating to mob mentality and surmised that there are three psychological theories to crowd behavior: Contagion Theory, Convergence Theory, and Emergent-Norm Theory.

1. Contagion Theory (Crowd Frenzy)

Contagion theory is a theory of collective behavior which explains that the crowd can cause a hypnotic impact on individuals. The theory is first developed by Gustave Le Bon in his book called “the crowd: a study of popular mind in France” in 1885. Crowds easily become uncontrolled, wild, and frenzied. In this state, they can exert a hypnotic impact that results in unreasonable and emotionally charged behavior among the members. For example, with mob mentality, superstitions can evolve from a misconception or rumor between a small group of people and escalate quickly.

2. Convergence Theory

In this theory, like-minded individuals come together by focusing on a limited number of choices as possibilities, then choosing the “correct” answer from said choices. In today’s America it’s for Trump or against Trump. It goes without saying that everyone who supports the position must, by virtue of the mob mentality, be against everyone with a different opinion. An optimistic solution would be a peaceful protest. Violence doesn’t have to be an emergent feature, but would be result if the people wanted it to be and came together in a crowd to make it so.

3. Emergent-Norm Theory (and The Anonymity of The Internet)

In this mentality, a combination of like-minded individuals share anonymity and emotions which lead to overall group behavior. The anonymity of the internet allows people the freedom of yielding to mob mentality and those messages exchanged via social media, as they are able to let go of the social restraints that would otherwise hinder them in a face-to-face setting.

Stay Independent of Mob Mentality

Evaluate 

If you sense you are in a mob situation, or one that is about to devolve into one, evaluate as much information available as you can. Consider everything being presented to you as unproven. Remember, we are constantly bombarded with information presented as facts such as a sensational headline designed to provoke comments that has little to do with the article inside. They are hoping for engagement, good or bad interactions are irrelevant to them – so long as they get everyone talking.

Think Independently

There are more than a few people who probably have ideas about how yu should run your life. Politely, and kindly maintain your independence by using your own imagination and forming your own thoughts and ideas about any given topic. This is a lot more rewarding then by going off what people tell you to do when you don’t necessarily want to do it. Getting ideas from others is different but remember to stay creative. 

Set Standards for Yourself and Stick To Them

Standards provide a foundational baseline of behavior. It makes decision making in our day-to-day lives easier and less ambiguous because we know who we want to be, and when we are able to tap into our individual sense of honor, ethics, and pride.

Just Say No

If you don’t agree to something even if the rest of the crowd are pushing you, it doesn’t mean you have to follow them. Stay independent. It’s typically called being a sheep because sheep don’t question the herd they just follow and walk in unison. Just because everyone else is doing it, doesn’t mean you have to. Say no to what you’re against and walk the opposite way. You don’t have to push your ideas on them, you don’t have to be right, you just have to be kind and hold yourself accountable to your personal ethical code. You may be surprised with the end result. 

Stop Apologizing for Being Yourself 

It is important to embrace who you are and not hide who you truly are. You have to remember when someone is surround you with hate or negativity for being different its not because your necessarily in the wrong or did something wrong but its people’s emotions which they project onto you out of in the moment 

The world can be harsh and self serving — it wants to have its way with you.  We are saved only by love — love for each other and the love that we pour into the gifts we are given to share: being a parent; being a writer; being a child; being a friend. As evil tries to win, we must preserve and spread love.

SOURCES

Donley, Megan.  “Examining The Mob Mentality.”  South Source, South University. 14 Jan. 2011.  20 Feb. 2017.  http://source.southuniversity.edu/examining-the-mob-mentality-31395.aspx

“How to Avoid the Mob Mentality” Weebly.com Accessed on July 2, 2019

James, Wendy, Ph.D. “The Psychology of Mob Mentality and Violence.”  Life Consultants, Inc.  (2013).   20 Feb. 2017.  http://www.drwendyjames.com/the-psychology-of-mob-mentality-and-violence/

McLeod, S. A. “Obedience to Authority.” Simply Psychology, (2007). 20 Feb. 2017.  www.simplypsychology.org/obedience.html

McLeod, S. A. “What is Conformity?” Simply Psychology, (2016).  20 Feb. 2017. www.simplypsychology.org/conformity.html

Polito, K, “What is Mob Mentality’ (2017), Psychology 

“What makes one susceptible to the mob or herd mentality?” Quora.com. Accessed July 3, 2019

Plastic Bottles May Make it Harder to Lose Weight

Something they never taught us about in nutrition classes as that most everything we eat and drink and many of our cooking meetings put your food in or on plastic. Plastic contains toxic Endocrine Disrupting Chemicals (EDC) (source). These chemicals also known as “xenoestrogens” mimic oestrogen, as well as other hormones. And hormone disruption can lead to weight gain. It’s not dissimilar to the weight gain found by other hormone disrupters like steriods. (source) (source).

Contributor: Ann Poorboy

Something they never taught us about in nutrition classes as that most everything we eat and drink and many of our cooking meetings put your food in or on plastic. Plastic contains toxic Endocrine Disrupting Chemicals (EDC) (source). These chemicals also known as “xenoestrogens” mimic oestrogen, as well as other hormones. And hormone disruption can lead to weight gain. It’s not dissimilar to the weight gain found by other hormone disruptors like steroids. (source) (source).

Many of us remember when we learned that plastics containing BPA could lead to health problems. BPA just happens to be an extremely powerful xenoestrogen. (source). A study conducted and published in the Environmental Health Perspectives Journal is confirmation. (source) This evidence was backed up further in a study published by the University of Georgia. (source) Mainly known as “xenoestrogens” these EDC’s mimic oestrogen, as well as other hormones.

Where Do You Find Xenoestrogens?

According to a study published in JAMA Pediatrics (5) and various other leading reports (source), xenoestrogens and other EDC’s can be found in most synthetic products, including:

  • Plastic bottles
  • Plastic bags
  • Cleaning products
  • Food containers
  • Soaps, shampoos and conditioners
  • PVC-based cling and plastic wraps
  • Pans treated with nonstick coatings, and
  • Pesticides and herbicides.

This may not seem that drastic, but try and paint a visual image of yourself in a supermarket. Each packet of apples you buy, every body soap and even that bottle of vitamins could in actual fact contain xenoestrogens. (source) And if we expand that thought to the plastic crisis in the world’s oceans, we know that the average American is consuming plastic now as part of their diet. It’s everywhere. The best we can do is to minimize our use of plastic wherever we can. A quick way to start is to prioritize removing plastic where it’s in a heated environment near your food. Such as replacing a plastic spoon with a wooden or silicon one. Silicone isn’t a perfect plastic replacement, but it is slightly better.

How to Avoid Them

6 Simple Tips to Cut Down on Endocrine Disruptors in Your Home

Ensuring an all-natural lifestyle is always going to be your best bet. Here are some things you can do:

  • Eat more plants. …particularly those you grow yourself without chemicals
  • Swap non-stick cookware for cast iron or stainless steel. …I’ve found this is also helping me tone my arms – an added benefit
  • Stay away from all plastics, not just BPA. …try wooden spoons and stoneware or glass
  • Filter your water. …I found this in the research but to filter it you’re running it through plastic so use your best justment here
  • Avoid the fake stuff… eat butter out of a paper wrapper instead of margarine out of a plastic tub
  • Ensure the produce is organic by checking labels, especially eggs and meat products
  • Use organic, natural soaps and toothpastes
  • Avoid using pesticides and herbicides in your garden
  • Use glass whenever possible, try and avoid all plastic containers
  • Do not store hot food in plastic or microwave anything in plastic. (source)
  • Try and keep nail polish, acrylic nails and nail polish remover use to a minimum
  • Spend a little more and get beauty products that use natural ingredients
  • Use natural household cleaners and detergents such as baking soda, vinegar, and lemons.
  • Know the difference between plastics and polyolefins: A variety of consumer brands are aware that plasticizers such as phthalates, bisphenol A and DEHP are a risk to both human health and the environment and use more nontoxic, non-contaminating and lightweight substitutes called polyethylenes. (source)

Why to Avoid Them

According to a variety of studies done, including on in the Oxford Academic Journal, Endocrine Reviews (source), the proven issues associated with exposure to endocrine-disrupting chemicals include:

  • Infertility
  • hormone-related reproductive cancers (such as breast, ovarian and prostate cancer)
  • neurological issues
  • feminization in men (such as man boobs, loss of testosterone and low sperm count)
  • unnaturally early puberty in girls
  • type II diabetes
  • obesity
  • heart disease, and
  • thyroid problems

Don’t Think They Are Only In Plastic Products

Unfortunately xenoestrogens are not limited to plastic bottles. (source) (source) They are also found in commercially-raised dairy, meat and eggs. Though these are not synthetic products, commercially-raised livestock are actually fed a diet pumped with xenoestrogens. (source) Not only does it help to get them plumper, but it also helps to increase the amount of milk and eggs they produce. The dietary nightmare doesn’t end there, all livestock food is sprayed in pesticides, so usually they will ingest a double dose of xenoestrogens on a daily basis. (source)

The good news, at least for eggs, is that with so many hobby chicken farms popping up, you can find chickens raised more naturally for a healthier egg. Or raise them yourself.

Great Ways To Inhibit Xenoestrogens

Since it’s nearky impossible to escape them entirely, here are things you can eat to inhibit xenoestrogens from being absorbed in your body.

Some of the best xenoestrogen inhibiting foods include: broccoli, kale, cauliflower, radishes, turnips, cabbage, onions and garlic. Essential fatty acid, Omega 3 is not only a xenoestrogen inhibitor, but it is incredible at also balancing your oestrogen levels and your metabolism. (source) Don’t forget to eat organic greens, herbs and fruit. They have an antioxidant potential in the body and further protect and enhance your body’s natural balance.

Together, we’ll get healthier one step at a time. Tell me how you reduced plastic use in your life in the comments below.