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Psychology & Diet

these lifestyle changes that help prevent disease

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Presse Santé

It’s no secret that diet and lifestyle play an important role in health, but what exactly can you do to help protect your body from disease? Dr. Dean Ornish, one of the pioneers of functional and integrative medicine for clinicians, founder and president of the Preventive Medicine Research Institute, discovered in a randomized clinical trial that the combination of diet, exercise, social support, and stress reduction could help reverse coronary heart disease… and he believes that these same lifestyle factors and following the Ornish diet could also play a role in preventing and/or reversing other chronic diseases, such as Alzheimer’s disease.

“What’s good for your heart is good for your brain, and vice versa,” Ornish said. Previous studies have shown that modest lifestyle changes can slow the rate of progression of dementia and Alzheimer’s disease. So my hypothesis is that more intense lifestyle changes could halt or even reverse the decline. »

The Ornish diet and lifestyle changes

Through his research over the years, including the Coronary Heart Disease Reversal Study, Ornish has seen the dramatic effects of healthy lifestyle changes in preventing chronic disease. Here are the four main factors of the Ornish Diet and Lifestyle Protocol:

1. Diet

In the Ornish diet, specifically in the study of heart disease, people eat a diet that is primarily plant-based, low in fat, and rich in fruits and vegetables. These are the principles of the Ornish diet:

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It eats mainly plants in their natural form.
Limit foods with bad carbs
Consume only four grams of healthy fats per day.
Prioritize plant-based proteins
Moderate sodium intake
Limit caffeine intake, especially from tea.
Supplement with multivitamins, B12, fish oil, and possibly calcium.
The main foods to eat for this diet are fruits, vegetables, legumes, whole grains, some nuts and seeds, and a very limited amount of egg white and skimmed milk or yogurt, as well as green tea.

Foods to avoid are those that are high in fat, especially unhealthy fats, as well as excess caffeine and refined oils and carbohydrates.

2. Physical exercise

The interventions implemented in this plan include various forms of exercise, including the following:

Yoga
strength training
Walking and other aerobic exercises for at least 30 minutes a day (three to five hours a week).

Ornish recommends following what he calls the FITT exercise principle:

F – Frequency (how often to exercise)
I – Intensity (exercise intensity)
T – Time (duration of exercise)
T – Type (the type of exercise)

For aerobic training, the Ornish Diet and Protocol recommends the following

Frequency: Several times a day, three to six times a week.
Intensity: Determined by treadmill test, 45% to 80% of maximum capacity.
Duration: 30 to 60 minutes at a time, three to five hours per week.
Activity type: Walking, jogging, dancing, cycling, swimming, rowing, cross-country skiing, etc.

For strength training:

Frequency: Two to three times a week with a rest day in between.
Intensity: A weight you can comfortably do 12-15 repetitions with fairly light to fairly heavy effort during the lift.
Duration: One set of each exercise to start, with 30 to 90 seconds of rest between sets, then increase to 10 to 15 repetitions of eight to 10 resistance exercises that target large muscle groups.
Exercise Type: Free weights, dumbbells, anklets, heavy hands, weight machines, resistance bands, bodyweight exercises, etc.

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3. Stress management

Daily stress management is an important part of this protocol. To keep your mind intact and help your body, use common pain relievers for at least an hour a day, including:

Yoga
stretching
breathing exercises
Meditation
Relaxation techniques, such as progressive muscle relaxation
Images

4. Love and social support

This is an underrated aspect of health, but one that the Ornish diet and protocol emphasize.

Love and intimacy, our ability to connect with ourselves and with others, are the source of what makes us sick and what heals us, what makes us sad and what makes us happy, what makes us happy. suffering and what leads us to healing. If a new drug had the same impact, virtually every doctor in the country would recommend it to their patients. It would be professional misconduct not to prescribe it.

Awareness is the first step to healing, both individual and social. Part of the value of science is raising the level of awareness about the importance of the decisions we make every day. Not just a little, but a lot, and not just for the quality of life, but also for the quantity of life, for our survival. When we understand the importance of these issues, we can take action. These include in particular:

spend more time with our friends and family
communication techniques
support group
confession, forgiveness and redemption
Compassion, selflessness and service.
psychotherapy
touch
commitment
meditation
When we increase love and intimacy in our lives, we also increase health, joy, and meaning in our lives.

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One of the keys to success is communication. To be a good communicator and listener, Ornish says you should:

Identify your feelings
Express feelings
show empathy instead of sympathy
Recognize the feelings of others and practice fluent listening.

Advantage

What are the benefits of the Ornish Diet and Protocol? These are some of the main effects on chronic diseases, supported by research:

Positive effects on blood sugar
Reduced risk of heart disease for people with diabetes
Slow the growth of prostate cancer cells
Improved Depression Markers
Lowering of cholesterol level
Positive changes in gene expression
Telomere lengthening to promote longevity.

Conclution

Dr. Dean Ornish is at the forefront of functional and integrative medicine. Through his Ornish diet and protocol, he found ways to reverse and prevent many chronic diseases. By focusing on a healthy, primarily plant-based diet, daily aerobic and strength training, managing stress, and having a positive circle of social support, people can limit their risk of disease and even reverse certain conditions. Research shows that the Ornish Protocol may have positive effects on blood sugar, heart disease risk, prostate cancer cells, markers of depression, cholesterol levels, gene expression, telomeres, and longevity etc

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

10 foods that you should prohibit your cat for its well-being

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Presse Santé

When it comes to caring for cats, you need to make sure they have a nutritious and balanced diet. However, some foods can do more harm than good if they are part of your regular meals or treats. Knowing what foods not to feed cats is important to keep your pet safe and healthy. Here are the 10 foods you should never give your cat!

  1. Chocolate :

Theobromine is the toxic compound found in chocolate that cats are sensitive to. Depending on the type of chocolate and the amount eaten, your cat could experience vomiting or diarrhea, an abnormal heartbeat, seizures, or even death if he consumes enough. Keep all the chocolate out of your reach!

  1. Grapes and raisins:

While grapes and raisins are healthy treats for humans, they are very dangerous for cats, as they can cause severe kidney failure in some cases. Symptoms can include excessive consumption of water and urine, followed by abdominal pain, loss of appetite, dehydration, and ultimately death within days or weeks of eating these treats.

  1. Raw Fish :

Raw fish can contain parasites like tapeworms that not only harm your cat, but can also be passed to humans through contact with the cat’s skin or feces. Additionally, raw fish contains an enzyme called thiaminase that breaks down thiamine (B1), essential for cats’ health, making eating raw fish nutritionally hazardous as well!

  1. Onions and Garlic:

Onions and garlic belong to the Allium family and contain high levels of sulfur-based compounds, called thiosulfates, which can cause gastrointestinal irritation in cats when eaten in large amounts. Regular consumption of these foods can even lead to anemia due to the damage caused by a lack of red blood cells over time in your cat’s body!

  1. Dairy products :

Many cats experience adverse reactions when consuming dairy products, such as lactose intolerance, which leads to digestive problems such as diarrhea or vomiting, due to their inability to break down the lactose present in the milk after feeding.

  1. Caffeine:

Caffeine is very toxic to cats, as it acts as a stimulant on their nervous system, causing restlessness followed by a rapid heartbeat and breathing difficulties in some cases, if enough is consumed! It also causes acidic urine, which can lead to bladder stones if consumed regularly over a long period of time. So it’s best not to leave coffee beans within the reach of your furry friends.

  1. Raw eggs and meat:

Although some pet owners may feed their cat raw eggs or raw meat from time to time, these foods should generally be avoided as they may contain salmonella or other bacteria that could make your cat sick over time if eaten regularly enough. It’s also worth noting that raw eggs can interfere with the absorption of essential vitamins in a cat’s diet, which could ultimately lead to long-term nutritional deficiencies if eaten too frequently.

  1. raw potato:

Although raw potatoes may not seem like an unlikely cat snack, they are actually very dangerous. Cats, just like humans, can get sick from eating raw potatoes due to the calcium oxalate they contain. This substance can build up and cause kidney stones, leading to severe pain and uncomfortable visits to the vet. In short, it’s best for cats to avoid any raw potato products to keep them as safe as possible.

  1. Canned tuna:

Feeding tuna to your cats can spice up their diet and give them a lot of pleasure, but as owners it’s important to be aware of the potential dangers. Canned tuna contains too much fat and salt and not enough taurine, which can lead to vitamin E deficiency if eaten too often. Digestive problems can also arise, and cats are particularly susceptible to food addiction: when they eat a certain food, it can be difficult for them to change their diet. This is why canned tuna should always be considered a treat rather than a staple in your cat’s diet.

  1. delicatessen :

Deli meats consist of a variety of high-fat proteins that can cause gastrointestinal upset and weight gain in cats that eat them regularly. When you decide to give your cat a special food, make sure it is a safe food that will not harm her or disrupt her diet.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

10 valuable tips from a naturopath for the good of your thyroid

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Presse Santé

The thyroid gland is one of the most important, but also the most misunderstood, organs in our body. It helps regulate hormone production and metabolism, making it vital for optimal health! Unfortunately, with the increase in environmental toxins and stressors that we all face on a daily basis, many people suffer from hypothyroidism or hypothyroidism.

If you are looking to support your thyroid health naturally, either as prevention or as part of a healing process, then this article is for you! We are going to cover 10 practical naturopathic tips to incorporate into your mealtime diet that can help your thyroid function better and contribute to better overall health. He went !

  1. Prioritize clean proteins.

Incorporate clean proteins, such as wild-caught fish and pasture-raised eggs, into your diet. Try to eat these foods at least several times a week. These types of proteins are packed with nutrients that help regulate thyroid hormones, while also providing essential fatty acids that support overall health.

  1. Stock up on green leafy vegetables.

Be sure to include plenty of leafy greens like kale, spinach, Swiss chard, and broccoli in your meals. These vegetables are high in iodine, which helps the thyroid to produce hormones more efficiently. They are also loaded with vitamins and minerals that contribute to better overall health.

  1. Do not miss the products rich in probiotics.

Increase your intake of probiotic-rich foods, such as yogurt, kefir, sauerkraut, kimchi, or miso, all of which contain beneficial bacteria that promote healthy digestion and efficient absorption of nutrients from food. Probiotics have been found to have positive effects on the functioning of the thyroid gland, as well as the rest of the body’s endocrine system.

  1. Eliminate processed foods from your table.

Cut down on processed foods that contain refined sugars as much as possible and replace them with healthier options, including fresh fruits and vegetables, legumes, and nuts/seeds. Refined sugars can cause insulin levels to rise, which can affect how your thyroid gland works and lead to hormonal imbalance over time.

  1. Boost your body’s natural response with omega-3s.

Incorporate omega-3-rich foods into your diet, such as wild salmon, mackerel, sardines, and anchovies, all of which are excellent sources of healthy fats that help support the body’s natural inflammatory response and reduce inflammation throughout the body (including in the thyroid). ).

  1. Leave room for crucifers.

Eat plenty of cruciferous vegetables such as cauliflower, Brussels sprouts, and cabbage – these vegetables aid in good detoxification to remove excess hormones from our bodies more efficiently without overtaxing the liver or kidneys; This is especially important for people with an underactive thyroid who may have a buildup of hormones in their system due to poor removal process from other organs/glands affected by this disorder!

  1. Choose organic ingredients whenever possible.

It is essential to consume organic products (whether plant or animal based) to maintain optimal health. Since toxins found in non-organic crops can interfere with our body’s natural hormonal balance when ingested long term due to their buildup in our system. They can also decrease the absorption of nutrients from food sources!

  1. Consider iodine supplementation.

Consider supplementing your diet with iodine if recommended by your naturopath. Iodine contributes to the healthy production and metabolism of the hormones thyroxine (T4) and triiodothyronine (T3), both necessary for normal function and communication between cells! It is important not to self-medicate; Always talk to a professional first for best results and for your safety!

  1. Consider adaptogenic herbs.

Be sure to incorporate adaptogenic herbs regularly throughout the day. These herbs help nourish and restore balance between our endocrine system and adrenal glands, while supporting overall well-being during times of stress or fatigue. For example, Rhodiola Rosea root extract or Ashwagandha root powder, but make sure they are only quality products!

  1. Finally, don’t forget the selenium.

It plays an important role in regulating thyroid hormone production, so be sure to include Brazil nuts or shellfish on a regular basis if you want maximum benefits. Selenium also helps protect against oxidative damage caused by free radicals, which has been linked to certain autoimmune disorders that also affect thyroid function. So treat yourself and take advantage of its many advantages!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

The best foods for a flat stomach.

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Presse Santé

A flat stomach is the result of a proper diet and regular workouts. It is the dream of many people. There is no definitive secret recipe for this, but you can combat the extra pounds with some foods that are particularly good for a flat stomach. Health press reveals the source of the experts.

How to get a flat stomach through food?

Our body stores excess energy! It’s not a secret. Unfortunately, this often happens exactly where we least need it. Undesirable fat deposits appear, especially in the belly, which prevents you from showing off your sexy outfits, especially in summer.

This problem area is not necessarily genetic, but is also related to the modern lifestyle, as well as poor eating habits and lack of exercise. Successfully changing the rhythm of life is a first step towards success.

These foods help fight abdominal fat.

Wholemeal bread : Go completely without carbs for a flat stomach? It is not necessary ! Instead, opt for long-chain carbohydrates, which are found mostly in whole grain products. Whole wheat bread, for example, keeps blood sugar levels consistently high, keeping you full longer and thus avoiding ravenous hunger.

Lawyer : Although avocado is known as a high-fat fruit, it is one of the foods that help you get a flat stomach. It is rich in vitamins, minerals, and healthy omega-3 fatty acids. Healthy fats, which are also found in nuts and oily fish, have numerous beneficial properties for health, such as a protective effect on the cardiovascular system, while ensuring a long-lasting feeling of satiety.

Chilli Peppers: According to a study from the University of Wyoming, hot peppers help you lose weight because the substance they contain, capsaicin, stimulates fat burning. Spicy foods also prevent food cravings and prevent cravings for sweet and fatty dishes. It also benefits a flat stomach!

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Probiotics: The lactic acid bacteria contained in the probiotics ensure a healthy intestinal flora, stimulate metabolism and prevent flatulence and indigestion. So regularly use yogurt, kefir, sauerkraut, etc., if you want a flat stomach.

Eggs: Although eggs are relatively high in calories, they can still help you achieve a flat stomach. They are high in omega-3 fatty acids, keeping you full for a long time. They also contain all the amino acids that are important for building muscle mass. So, in combination with exercise, eggs can help you lose belly fat.

Broccoli: Vegetable cabbage is a true superfood thanks to the vitamins it contains. Due to its ingredients, its regular consumption helps, among other things, to strengthen the immune system. And when you lose weight, broccoli should also be on the menu, because with 25 calories per 100 grams, it is a very low-calorie vegetable that can be eaten without restrictions. In addition, the calcium it contains strengthens the bones and the magnesium present in its composition is responsible for the construction of nerve and muscle cells.

Asparagus: If you want to lose weight in your belly, eating asparagus can also help. Asparagus has a draining effect and contains a lot of fiber that stimulates digestion and at the same time is low in calories.

Cucumber : The green vegetable is not only versatile in the kitchen, but contains virtually no calories due to its high water content. Added to this is the presence of the antioxidant quercetin, which declares war on a swollen belly.

Sweet potato : Even carbs have to be on the plate at some point. Especially when the feeling of hunger is strong. Instead of trying to satisfy your craving with anything, try sweet potatoes. Its sweet taste stimulates the metabolism and releases the hormone leptin, responsible for the feeling of satiety.

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* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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