Hydration monitored by urine color; dark yellow indicates dehydration.

Consume carbs and protein within 1 hour post‑exercise to recover.

Magnesium supplementation supports sleep quality, aiding recovery.

BCAA and glutamine supplements aid post‑run recovery.

Adequate sleep essential for muscle repair and overall recovery.

Overtraining signs include elevated resting heart rate, DOMS, fatigue, reduced flexibility, dark urine.

Overtraining guidelines recommend 30‑90 minutes exercise daily and 1‑2 rest days.

LCHF diet increases LDL, apoB, and cardiovascular event risk; cholesterol monitoring recommended.

Gluten‑free diets can lead to undernutrition; require nutritionist guidance.

Neurofeedback therapy experimental; requires ~20 sessions; not covered by insurance.

Intermittent fasting popular but lacks rigorous clinical trials; evidence quality low.

Ice baths reduce soreness and speed fatigue recovery; may reduce muscle strength.

Anti‑aging supplements like metformin, NMN, rapamycin lack conclusive evidence; side effects.

Keto diet increases LDL, ApoB, serious heart events; no reliable evidence for cardiovascular health.

Lactase enzyme supplements reduce lactose intolerance symptoms; probiotics improve gut microbiome.

Chinese intermittent energy restriction study shows weight loss and changes in brain activity.

Runners study suggests high‑intensity running may extend lifespan; observational.

Probiotics with antibiotics reduce diarrhea and C. difficile risk; AGA recommends.

Intermittent fasting raises galectin‑3, lowers insulin resistance; occasional fasting beneficial.

Cold showers improve immune function, circulation, metabolism, mental health; evidence from studies.

Hydration monitored by urine color; dark yellow indicates dehydration.

Title:

Content: © Jaime Fernandez Diaz / Red Bull Content Pool
Fitness Training
5 Signs and 5 Damage from Overtraining
Do you know the signs and injuries of overtraining?
How can you make your body muscles recover more effectively?
Written by Mr. David.
5 min read Posted in
I believe that everyone hopes to achieve good results in their favorite sports training, but this enthusiasm for training is often easy to exceed the load on their own physical fitness, which is followed by physical fatigue and sudden sports injuries.
Therefore, this time, invite British rowing coach Dan Harris to tell you what symptoms your body has shown that you have overtrained, and what 5 types of damage will be caused to your body by over-training, and learn how to properly speed up your body ’ s recovery.
Over-training will present these 5 symptoms:
1. Heart rate is unstable
One of the best ways to measure whether you ’ re overtraining is to check your heart rate.
After getting up in the morning to record your quiet heart rate, if it is higher than the normal level, it means that the body has not recovered enough on that day.
The premise of this method is that you must try to record your quiet heart rate every day to get an average value.
2. Pain persists and lasts for a long time
Delayed muscle soreness (DOMS) after training is normal, especially when you are new, switch to a new schedule, or specifically increase the intensity of your exercise.
But if you do regular training, you shouldn ’ t feel sore all the time.
Depending on the muscle group, it takes 24-48 hours for the muscles to recover after training. If you still feel soreness after this time, you may be overtraining! And persistent muscle soreness, frequent illness, and frequent injuries are all physical symptoms of overtraining.
3. Feeling unusually tired and unable to lift up
Anxiety, depression, and fatigue are possible mental symptoms of overtraining.
Exercise is supposed to bring us happiness, thanks to the endorphins and endocannabinoids in the brain, but long distance running also causes a continuous increase in cortisol (stress hormones).
When cortisol levels increase over time, they cause more inflammation, slower recovery, breakdown of muscle tissue, build up fat, damage immune function, and damage mental health.
4. Poor body softness
If a few days after practice, when you bend over to pick up the ground money, your feet can only straighten and not bend, that means it takes a period of time to relax, at this time, the roller, peanut ball, stretching exercise will be your good friends!
If you continue to do the same activity without proper relaxation and stretching, be careful to cause sports injuries.
5. Urine color continues to be dark yellow
Most people know to stay hydrated when exercising, but it is common for many people to start exercising when they are dehydrated. The color of urine makes it easy to tell if we are dehydrated and unable to train. This can happen for reasons such as training at night or drinking too little water before getting up in the morning, and starting exercising after drinking only coffee.
Even with mild dehydration, it takes at least 45 minutes for the body to recover, so don ’ t ignore the importance of drinking water.
5 Types of Damage Caused by Overtraining:
Most sports experts or coaches recommend that athletes exercise for about 30 to 90 minutes a day, and arrange a rest period of 1 to 2 days a week to allow the body to fully repair to get the maximum benefit from exercise and training, but the rest time and number of days will depend on your goal and intensity of exercise.
1. The more exercise, the thinner you can 't
Exercise affects your hormonal status. Fat metabolism can actually increase cortisol through high-intensity aerobic exercise, which affects insulin sensitivity, which indirectly increases glucose content in the blood, and the liver increases glycogen breakdown. When cortisol is higher, our body will reduce fat burning and unconsciously retain any precious heat. The source of the power to maintain the body.
2. Adrenaline deficiency
Severe adrenal fatigue caused by overtraining, known as Over Training Syndrome (OTS), can cause adrenal insufficiency, in which adrenal glands become so depleted that they stop producing enough of the key hormones including cortisol and adrenaline types.
The Department of Motor Mechanics at Texas A & M University describes overtraining as “chronic fatigue, ” an imbalance between training and recovery.
3. Affecting sexual desire and menstrual period
Excessive exercise negatively affects the production of sexual hormones (such as testosterone and estrogen) associated with sexual desire, fertility and reproductive health.
In particular, young women suffer from what is known as the Female Sports Triplet, which includes menstrual dysfunction, low energy availability (with or without eating disorders), and reduced bone mineral density (BMD); a complex female condition caused by overtraining and consuming too few calories can lead to symptoms such as menstrual dysfunction, decreased body energy, and decreased bone density.
This is not to say that overtraining is not a risk for men, but girls ’ physical conditions are particularly sensitive to high stress and insufficient calories, and when your body feels the signal of excessive stress, it can start to lead to increased stress hormones, which can lead to symptoms similar to premenstrual syndrome including acne, insomnia, decreased sexual desire and increased cravings for foods such as sugar.
4. Muscle strength continues to decline
You must have heard that muscles grow not in the moment of training, but after you rest and sleep!
When you do not give the muscles enough rest time after training, muscle tissue can not recover and grow quickly; plus muscle tissue recovery and reconstruction may take a few days; it is usually recommended to be a 24-72 hour recovery period, if you increase intensity training during the period of incomplete muscle repair, you will not see muscle growth; even muscle strength will decrease.
5. Reduced body immunity
When the body ’ s hormone levels fluctuate abnormally and joints and muscle tissue become overtired, it may increase the incidence of inflammation, leading to problems where disease, swelling and pain do not seem to go away easily, and because excessive fatigue increases our body ’ s cortisol levels, it makes the body prone to inflammation and suppresses the use of the immune system.
Reduced immunity increases the risk of infections, including upper respiratory tract infections (URTI) that are prone to marathons, and the recently identified T helper lymphocytes (Th) are an important part of immune function, and the exercise-related immunosuppression caused by these tissue trauma suppresses the body ’ s ability to produce these help, making our bodies more susceptible to disease.
There are two key points to improve recovery efficiency:
1. Proper nutritional supplement
Start with supplementing water and replenish carbohydrates and proteins within 1 hour after exercise to promote recovery; eat a nutrient-rich meal after 1 hour, you need to eat a balanced intake of carbohydrates, fats and proteins.
On the other hand, sleep is an important factor in a good recovery, and only enough sleep can give runners enough time to rest their bodies. Magnesium is a great help in sleep, while supplements such as BCAA and glutamate also have a significant help in recovery after running.
However, balanced daily nutrition and adequate rest are more important than these supplements!
2. Correct massage to relax
After exercise or training, a moderate stretch, a hot bath, a massage, or a roller relaxation are all ways to show love for yourself and speed up your recovery.

Consume carbs and protein within 1 hour post‑exercise to recover.

Magnesium supplementation supports sleep quality, aiding recovery.

BCAA and glutamine supplements aid post‑run recovery.

Adequate sleep essential for muscle repair and overall recovery.

Overtraining signs include elevated resting heart rate, DOMS, fatigue, reduced flexibility, dark urine.

Overtraining guidelines recommend 30‑90 minutes exercise daily and 1‑2 rest days.

LCHF diet increases LDL, apoB, and cardiovascular event risk; cholesterol monitoring recommended.

Title:

Content: Explained: How healthy is your keto diet?

The ketogenic diet – in which healthy, fat-rich foods, a moderate amount of protein, and low-carb vegetables are a staple – has become a favourite of nutritionists and dieticians. But a new study shows that a low-carb, high-fat (LCHF) diet may be dangerous

FP Explainers March 07, 2023 09:00:38 IST

The keto diet has become popular across the world. News18

Across the world, millions have turned to the trendy keto diet to get in shape.

The ketogenic diet – in which healthy fat-rich foods, a moderate amount of protein, and low-carb vegetables are a staple – has become a favourite of nutritionists and dieticians.

But new research shows that a ‘keto-like’ low-carb, high-fat (LCHF) diet may be associated with ‘bad cholesterol’ and increases the chances of blocked arteries, heart attacks, and strokes.

Let’s take a closer look:

What do we know about the study?

The study was conducted by researchers from the University of British Columbia in Canada.

It was presented on Sunday at the American College of Cardiology’s Annual Scientific Session and the World Congress of Cardiology, as per Financial Express.

Researchers analysed 305 participants who were compared with the control group – 1,220 individuals on a normal diet.

As per Mint, researchers used the database called UK Biobank – which has the health information of over a half million people.

The researchers defined a low in carbohydrates and high in fat diet as consisting of no more than 25 per cent of total daily energy or calories from carbohydrates and more than 45 per cent of total daily calories from fat.

CNN quoted the study’s lead author Iulia Iatan, of St. Paul’s Hospital and University of British Columbia’s Centre for Heart Lung Innovation in Vancouver, Canada, as saying, “Our study rationale came from the fact that we would see patients in our cardiovascular prevention clinic with severe hypercholesterolemia following this diet.”

“This led us to wonder about the relationship between these low-carb, high-fat diets, lipid levels and cardiovascular disease. And so, despite this, there’s limited data on this relationship,” she said.

What did research find?

“Our study found that regular consumption of a self-reported diet low in carbohydrates and high in fat was associated with increased levels of LDL cholesterol — or ‘bad’ cholesterol –and a higher risk of heart disease,” Iatan said.

Compared with participants on a standard diet, those on a keto-like diet had significantly higher levels of both LDL cholesterol and apolipoprotein B (apoB) — a protein that helps carry fat and cholesterol through the human body.

Previous studies have shown that elevated apoB may be a better predictor than elevated LDL cholesterol for risk of cardiovascular disease, Iatan said.

Researchers also discovered that those on the LHCF diet had a total fat intake that was higher in saturated fat and more than double the consumption of animal sources (33 per cent) compared to those in the control group (16 per cent), as per Financial Express.

“Our findings suggest that people who are considering going on an LCHF diet should be aware that doing so could lead to an increase in their levels of LDL cholesterol,” Iatan said as per Mint.

Double risk of major cardio events

After about 12 years of follow-up, the team found that people on the keto-like diet had more than two times higher risk of having several major cardiovascular events, such as blockages in the arteries that needed to be opened with stenting procedures, heart attack, stroke and peripheral arterial disease.

It is also linked with a two-fold heightened risk of cardiovascular events such as chest pain (angina), blocked arteries requiring stenting, heart attacks and strokes, researchers said.

In all, 9.8 per cent of participants on the keto-like diet experienced a new cardiac event, compared with 4.3 per cent of those on a standard diet, a doubling of risk for those on the keto-like diet.

Iatan cautioned people who are considering going on an LCHF diet.

“Before starting this dietary pattern, they should consult a healthcare provider. While on the diet, it is recommended they have their cholesterol levels monitored and should try to address other risk factors for heart disease or stroke, such as diabetes, high blood pressure, physical inactivity and smoking.”

However, the researchers noted that their study “can only show an association between the diet and an increased risk for major cardiac events, not a causal relationship,” because it was an observational study, but their findings are worth further study.

Iatan said this is because nearly 1 in 5 Americans are on an LHCF diet, as per Mint.

However, CNN quoted Iatan noted the study’s limitations including measurement errors with regard to self-reporting of diet, the tiny sample size and the subjects being mostly British.

Christopher Gardner, a research professor of medicine at the Stanford Prevention Research Center, told CNN, “This study provides an important contribution to the scientific literature, and suggests the harms outweigh the benefits.”

Gardner, who has conducted clinical trials on the keto diet, was not involved with the study.

Dr David Katz, a lifestyle medicine specialistm told CNN these results are a “reality check’ for those adopting such diets just because they are in vogue.”

With inputs from agencies

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Celebrity chef Ranveer Brar on crimes against food, the keto diet, and the evolution of Indian fusion dishes

In the times of increasing crimes against food, Firstpost got Food Detective Ranveer Brar to get to the bottom of the curious cases like superfoods, fusion foods and the keto diet.

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Keto 2.0: Adopting modified Mediterranean-ketogenic diet a useful plan for weight loss, overall health

The findings show that the adoption of a modified Mediterranean-ketogenic diet can not only aid weight loss but also improve blood circulation and glucose management.

Fwire

Have plant-based foods, cut breast cancer risk

In addition to all above, the study also suggests to avoid sugary drinks and limit consumption of energy-dense foods.

How does LDL ("bad") cholesterol level of people on low-fat diet compare to LDL ("bad") cholesterol level of people on low-carbohydrate diet?

Those following very low-carbohydrate diets had higher levels of LDL ("bad") cholesterol.

What are the risks and dangers of adhering to the keto diet for a long period of time?

negative impact on heart and kidney function

Gluten‑free diets can lead to undernutrition; require nutritionist guidance.

Title:

Content: News Net Nebraska

Complete News World

Does a restricted diet lead to deficiency?

A must for anyone with celiac disease Eliminate gluten from your dietwho has one Gluten sensitivity Non-celiacs should limit it To feel better. However, by doing so you run the risk Nutritional deficiencyIf food choices are not well thought out: a recent review of McMaster University In Canada, according to which it is advisable in both cases to be guided by a nutritionist.

No self-diagnosis (even gluten-free diets make you fat)

The researchers point out that i Risks of undernutrition They stem above all from incorrect diets, because, for example, in some cases, the composition of ready-made gluten-free industrial products may include fewer proteins, fats and more sugars than their gluten-containing counterparts. In addition to, People often self-diagnose gluten sensitivity They also ban it because they think they are losing weight, but there is no relationship between gluten content in the diet and weight loss. Even gluten-free diets can make you gain weight if they are not correct and balanced. This is why it is important to first get the correct diagnosis, then get advice from a nutritionist; This is also necessary in the case of non-celiac gluten sensitivity, which is determined above all by exclusion because the lack of specific tests allows it to be diagnosed only by blind stimulation tests, which are very complex and difficult in clinical routine.

Gluten sensitivity

Patients suffering Non-celiac gluten sensitivity They don’t have a wheat allergy or celiac disease but they do Gastrointestinal symptoms (pain, abdominal bloating, diarrhea, and sometimes gastroesophageal reflux) Or general (joint pain, fatigue, headache, confusion, anemia).) After eating foods containing mainly gluten and wheat derivatives. It is estimated that the problem affects about 5% of the population, as indicated by studies with blind testing, i.e. giving gluten “secretly”. The problem and underlying mechanisms are complex and Self-suggestion can also play a role, with many symptoms and self-diagnosis of hypersensitivity after eating foods containing gluten. In addition to, Celiac patients must follow a careful diet and cannot recover, only those who are allergic However, its symptoms are more severe as the amount of gluten increases The problem can be solved gradually. Confusion around this topic has led to an underestimation of the importance of a gluten-free diet, which is essential for people with celiac disease but may not be absolutely and chronically necessary for those with allergies.

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The new “culprit”?

second New hypothesesFurthermore it, Latent hypersensitivity to gluten and wheat There could beIntolerance to fructans, one of the FODMAPs i.e. polyols, mono- and disaccharides and oligosaccharides found in many types of foods including fruits, vegetables, legumes, wheat, sweeteners and fruit juices: FODMAPs are not absorbed and prefer fermentation by intestinal bacteria and this, especially in those with irritable bowel syndrome whose tolerance threshold for intestinal fermentation is lower than usual, leading to pain, swelling and diarrhea. There are no specific tests to determine FODMAP intoleranceit’s harder to avoid than gluten because it’s found in so many food categories: so we talk about it Low FODMAP diets, which each patient creates in collaboration with their doctor and nutritionist Because there is strong individual variation, a person may feel discomfort after eating fruits and not vegetables or vice versa, or only experience symptoms in a certain amount.

What are the risks and dangers of diets?

Neurofeedback therapy experimental; requires ~20 sessions; not covered by insurance.

Title:

Content: NewsLocal NewsSummit County

Actions

'It saved my life,' ADHD, trauma, OCD patients turn to neurofeedback therapy

Posted at 8:18 AM, Apr 05, 2024
and last updated 2024-04-05 08:18:12-04

CUYAHOGA FALLS, Ohio — Cracking the code to wellness is now costing Americans $1.8 trillion annually.

For the average American, that breaks down to more than $5,300 per year.

Those numbers come from the Global Wellness Summit's 2024 trends report.

The report also shows that the global wellness economy, which generated $5.6 trillion in 2022, will continue to surge and reach $8.5 trillion within the next three years.

A driver of those staggering stats is ‘biohacking,’ which is the term for do-it-yourself biology.

It has generated 951 million views on TikTok and over on Google, there's been a 900% increase in searches for ‘biohacking.’

"The way that i like to describe it is using what we know about biology to help us become better versions of ourselves," said Britney Cirillo with Alternative Therapeutics.

‘Biohacking’ can be anything from using a smartwatch to track our heart rate to jumping in an ice bath and neuro-feedback therapy.

The idea behind neuro-feedback therapy is that we can essentially re-train our brain to tackle mental health issues like depression, anxiety, trauma, and OCD, which Emily Dean suffered from for about a decade.

"Was pretty afraid to even leave my house alone. At my worst, I was unable to care for my physical health," said Dean.

Dean ultimately needed to check into the hospital as her mental health declined.

After being discharged, she discovered neurofeedback therapy.

"It completely changed my life," said Dean.

Dean said the sessions at Alternative Therapeutics in Cuyahoga Falls provided relief that medications and traditional therapies could not.

"We're not your average counseling practice," said Cirillo.

Cirillo uses neurofeedback therapy to balance electrical activity in a patient's brain, regulating delta, theta, alpha, and beta levels.

"If any of those brainwaves are being overproduced or underproduced, that will correlate with symptoms that the client is experiencing," said Cirillo.

The goal is to essentially retrain the brain using operant conditioning, a learning process in which voluntary behaviors are rewarded.

"We tell the brain to do a certain thing when it does that certain thing, they're rewarded instantly by that video game that they're playing," Cirillo.

I was so interested in how it works that Cirillo gave me a taste of a typical session.

My goal was to keep the flames of a fire burning bright and the sound of the crackling strong while playing a game on a tablet.

Cirillo was checking to make sure my brain was in an ideal zone.

I only sat there with the tablet for a short time, but a typical therapy session lasts about 20 minutes.

"And so, with more and more practice, the brain starts to recognize what it's supposed to do and it reinforces that pathway, strengthens it to the point that that's their new normal," said Cirillo.

Despite gaining popularity during this ‘biohacking craze,’ neurofeedback therapy is still considered experimental.

"I think it's an interesting phenomenon," said Dr. Robert Lufkin with the USC School of Medicine.

Lufkin said regulating the brain could give people better outcomes when it comes to their mental health.

"I think in my opinion, this can have beneficial effects on an individual," said Lufkin.

Lufkin said regardless of what form of ‘biohacking’ people choose, it's shifting the balance of the doctor-patient relationship.

"It's certainly exploding in recent years, and I think it reflects the fact that all of us as, as patients are taking control of our own health," said Lufkin.

Dean is beyond grateful she gained control.

"Neurofeedback therapy and Alternative Therapeutics saved my life," said Dean.

After completing 20 sessions five years ago, Dean has been able to maintain her progress with a few booster sessions, along with some tools to help her navigate the world.

A world that, for years, Dean navigated with crippling fear.

"Before neurofeedback I was afraid to go to the grocery store alone. Last year, I went to California alone. That is something that I never thought would be possible for me," said Dean.

With insurance companies still considering neurofeedback therapy experimental it is not covered.

However, Cirillo said many of her clients have success when they submit for out of network reimbursement.

On average, people will need about 20 sessions to get the end results they're looking for.

Intermittent fasting popular but lacks rigorous clinical trials; evidence quality low.

Title:

Content: Is fasting good for your health or dangerous?

#fasting #good #health #dangerous

On social networks, “therapeutic” fasting is on the rise. A juicy business which can, however, involve risks.

You may have heard, in your family or friends, of someone trying “intermittent fasting”. The principle is simple: by stopping eating, we would help the body to “purify” itself. But in reality, this very poorly regulated practice can quickly go off the rails, as proven by the death of a woman in Indre-et-Loir in 2021.

The naturopath who supervised this fasting course, a former salesman, was indicted on January 12, 2023. For several years, he has been selling these expensive services (more than 3,000 euros for a month) consisting of depriving oneself of food for a period of time. week or more. The man claims that fasting can work miracles: “A disease that cannot be cured by fasting cannot be cured by anything else“, it was written on his site.

These fasting cures are commonplace in France and the authorities are only beginning to be alerted. In 2021, the Interministerial Mission for Vigilance and the Fight against Sectarian Abuses (Miviludes), urged caution: “Whatever their name, they have in common that they are expensive and encourage the isolation of trainees, thus constituting a means for their promoters to establish real control over them.

In a report published in 2014, the National Institute of Health and Medical Research (Inserm) also recalled that“no clinical data based on rigorous methodological trials can currently support the merits of this approach, which therefore remains essentially theoretical for the moment.”

Eight years later, it is clear that science has still not resolved the question. Which does not prevent the practice from having the wind in its sails, particularly among young people.

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Some internet stars have taken up the subject to fuel their careers, like comedian Swann Périssé (608,000 subscribers) who spent an entire week without eating. The video is presented as a promotional operation in partnership with Chemin des Possibles, a company organizing “fasting/detox” courses in France and Morocco.

Less strict but just as fashionable, intermittent fasting is also popular among “fitness” or “lifestyle” influencers. The objective: to eat in a shorter time slot during the day by extending the nighttime fast.

To this too, we attribute all kinds of benefits like the “weightloss“, the “purging the body“, the “increased insulin“, and “well-being“, and even “improved cognitive abilities“.

Some companies have also sensed the right opportunity. With one in two adults overweight or obese in France, weight loss is a growing market. Lithuanian company Kilo Health has launched its own paid mobile application, DoFasting, specializing in intermittent fasting.

Thanks to the partnership system, Kilo Health can count on influencers – mainly followed by a young audience – to promote its application.

On its site, DoFasting promises you a “ fast track to healthy weight loss“and swear that” intermittent fasting is a safe and effective way to get in shape and improve your overall health“.

In just a few clicks, it also guarantees miraculous results: a loss of ten kilos in two months for a man of 1m75 and 85kg! All that remains is to pay 66 euros for six months of subscription (or 33 euros for one month) to refine your silhouette. Safe ? Not so sure.

In just a few clicks, the application promises a weight loss of ten kilos in just two months thanks to intermittent fasting. • © Screenshot of the DoFasting application website

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Professor David Jacobi is a doctor and researcher at the Nantes Thorax Institute (Nantes University, Nantes University Hospital, Inserm, CNRS). He is one of the leading experts on the subject of intermittent fasting: ” There are claims regarding intermittent fasting that exceed the level of available evidence“.

On the question of the link between intermittent fasting and weight loss, science has in reality still not decided: “When we talk about human studies, there aren’t many and the level of evidence is low“, continues David Jacobi. To the extent that the burden of proof falls on the defenders of fasting, the arguments in their favor are therefore very thin.

When we talk about weight loss and weight management, it’s easy to grasp solutions that seem miraculous. It’s been around for a long time.”

David Jacobi, doctor and researcher at the Thorax Institute

Ces “evidence available“, the doctor presents some of them in a conference broadcast on YouTube. The expert cites two, as examples. The first, published in 2015, concludes that 8 people lost 3.5 kilos in sixteen weeks. men suffering from obesity. Another, more recent (2020) and on a larger number of patients, concludes the opposite: fasting did not allow weight loss.

In the majority of studies looking at weight loss, people did not lose significant weight. There were no additional benefits to dietary restriction.

David Jacobi, physician researcher at the Thorax Institute

Still, not everything has to be thrown away: “LThe general idea of intermittent fasting is to eat over a slightly more natural period, which corresponds more to our internal rhythms. It has a certain coherence“, recognizes David Jacobi.

This can be part of a balanced diet intervention, especially if your eating times are very disrupted.

David Jacobi, physician researcher at the Thorax Institute

Benefits of intermittent fasting on metabolism may therefore exist. But, again, without scientific certainty: “We have some studies, on a very limited sample of people, which show interesting effects“, continues the specialist.

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For example, a recent study, published in 2020, shows a drop in LDL-cholesterol (the “bad”), a drop in sugar levels or even an improvement in the quality of sleep in the patients studied.

Except that the study only concerns prediabetic adults in their sixties. From what general conclusions can we draw? “We must not attribute to studies effects that they have not demonstrated“, insists the doctor. Not everyone is a prediabetic adult in their 60s. So we cannot attribute this type of beneficial effect to everyone.

There remains one last unanswered question: how to obtain information to avoid erroneous or misleading advice? “Its pretty hard“, recognizes David Jacobi. “If you choose the studies whose results suit you, you will find some.”

However, the health benefits of fasting are, for the moment, purely theoretical: “The public health messages that can be established regarding certain health benefits of diet are based on multiple well-conducted studies: their method is correct and their results point in the same direction. That’s when we can say, with some confidence, that the intervention is good for our health.”

Or, “we are not there with fasting, even if the results obtained encourage continued research.” Among some of our neighbors, on the other hand, the practice of fasting is commonplace and can even be reimbursed by social security. This is the case for example in Germany where medical centers are specially dedicated to fasting.

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Ice baths reduce soreness and speed fatigue recovery; may reduce muscle strength.

Title:

Content: Do Ice Baths Work for Recovery?

You’ve probably seen athletes or other fitness trendsetters on social media taking an ice bath or tried one yourself to reap the benefits of the potential health benefits, including faster recovery, increased metabolism and reduced stress.

“People want to try (an ice bath) usually for three reasons: the physical benefits, the mental benefits or because it’s trendy and they want to know what the hype is about,” says Alex Corbett, a physical therapist with BreakThrough Physical Therapy, with locations throughout North Carolina.

But is that bone-chilling dip worth the purported benefits?

What Is an Ice Bath?

An ice bath is a planned exposure to cold water. It can be water made cold by ice, or it can be water in lakes or oceans that’s seasonally cold. In the latter example, it may be called a cold plunge. Some people even partake in charity cold plunges or ring in the new year with an icy cold shock.

An ice bath temperature is typically below 60 degrees Fahrenheit and often ranges from 50 to 59 degrees. Sometimes, people may want their ice bath temperature to be even lower.

Ice baths are different from cryotherapy, which involve exposure to very cold air (typically -220 to -240 degrees). However, cryotherapy doesn’t involve any submersion in water.

[READ: Tips to Spice Up Your Fitness Routine.]

Ice Bath Benefits

Fans of ice baths claim that they have several potential benefits, including:

— Quicker recovery after intense exercise and reduced muscle soreness.

Fat burning by stimulating the body’s production of brown fat

— Improved circulation

— Improved mood, focus, and stress relief

— Reduced inflammation and pain

A 2023 analysis of 20 studies published in Frontiers of Physiology concluded that cold water immersion performed immediately after exercise could help lower muscle soreness and speed up fatigue recovery. However, despite their initial benefits for muscle recovery, some research has found that ice baths can actually reduce muscle strength and growth over time, Corbett says.

While an ice bath can increase your metabolism and help with fat burning, you’re not likely to see overnight benefits with just one ice bath session. Studies have noted that while researchers have seen decreases in body fat in people who take cold plunges, much more research is needed to recommend ice baths for weight loss.

Beyond physical health benefits, ice baths can also give your mental wellness a boost.

“Ice baths make people feel refreshed and invigorated, leading to a sense of overall well-being,” says Dr. Yoshua Quinones, a board-certified internist with the Medical Offices of Manhattan in New York and a contributor to the website Lab Finder.

[The Afterburn Effect: Tips, Workouts and Recovery]

Dangers of Ice Baths

Before you take the plunge, it’s important to first consider some of the potential dangers of ice baths.

These include:

Frostbite. This is more of a risk if you stay in an ice bath for too long.

Hypothermia. This occurs when the body loses heat faster than it can create heat and can cause confusion, shivering and — in severe cases — organ failure.

Cold shock. Sudden immersion in cold water can cause increased blood pressure, heart rate and breathing, which increases the risk of drowning. This is due to blood vessels contracting when your body is exposed to cold. People who have cardiovascular issues are at higher risk for experiencing this type of response to cold.

Because of the potential dangers of hypothermia or cold shock, make sure there’s someone else keeping an eye on you while you plunge into the cold, no matter how experienced you are with cold temperatures.

[Read: Best Full-Body Workout.]

Who Shouldn’t Take an Ice Bath

For most healthy people, it’s OK to try an ice bath. However, you’ll want to avoid an ice bath or check first with a health care provider if you have:

An open wound or infection. An ice bath could slow healing.

Cardiovascular disease. Immersing yourself in cold water will likely raise your blood pressure and heart rate.

Peripheral neuropathy. A type of nerve damage that may cause tingling and numbness, this condition is often associated with diabetes.

Raynaud’s disease. An ice bath could make your condition worse.

Respiratory issues. Cold water immersion may cause breathing problems.

Uncontrolled high blood pressure. Increased blood pressure can occur during an ice bath.

You should also check with a healthcare provider or avoid ice baths if you are pregnant or hypersensitive to cold.

Ice Bath Tips

If you’re ready to take the plunge with an ice bath, keep these tips in mind:

— Plan to have someone with you or someone nearby who can help in case you need help during the ice bath.

— Start gradually, as you would with an exercise routine. Don’t go too cold or for too long during your first time.

— Aim for water that’s uncomfortably cold but still feels safe.

— Less is more. A few minutes is good, but more than 30 minutes is too long.

— Listen to your body. Exit if you feel dizzy or uncomfortable.

— Plan to warm yourself up gradually after exiting an ice bath.

— Don’t take any medication that might impair you before an ice bath.

— Stay hydrated after an ice bath.

Additionally, consider when is the best time to do an ice bath and how often you’ll incorporate it into your routine.

“If you’re using it for muscle soreness, then doing an ice bath after exercise is the optimal timing. Ten minutes post-exercise may help with delayed onset muscle soreness,” says Dr. Justin Mullner, a primary care sports medicine physician for adults and children with Orlando Health Jewett Orthopedic Institute in Orlando, Florida.

For general mental health benefits, like mood and focus, you can do an ice bath three to four minutes at a time, a couple of times a week for its benefits, he adds.

Ice Bath Alternatives

If you want the benefits of an ice bath but can’t fathom immersing yourself in that frigid water, you still may be able to obtain some of the same benefits in other ways:

— For overall well-being, try activities like listening to music, spending time with a pet or meditating.

— For active recovery after intense exercise, try low-key, easy activities — like slow pedaling on a bike — and making sure to cool down after every workout.

— Consider using a foam roller to help with muscle soreness.

— Use ice packs when needed to target specific areas of the body that need recovery after exercise.

More from U.S. News

Ways to Reduce Inflammation

How to Lose Weight: the Best Foods for Weight Loss

Mind-Blowing Benefits of Exercise: Why Exercise Is Important

Do Ice Baths Work for Recovery? originally appeared on usnews.com

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Anti‑aging supplements like metformin, NMN, rapamycin lack conclusive evidence; side effects.

Title:

Content: 18 +
• Health
• Health
Health care
Naive biohacking: why is it dangerous to take vitamins “just in case ” and is it true that hacking the body is the way to nowhere (and not to eternal life)
To live longer (for herself and her family), to avoid cancer and heart disease, biohacking enthusiast (now in the past!) and lifestyle podcaster Teresa Skrobanek conducted an experiment and plunged into the world of a thousand and one supplements for longevity.
Whose infectious example was she inspired by?
What was the danger of taking her medicine for diabetes and vitamin B capsules (it is recommended for everyone to calm down!)?
After what biohacking did Teresa really feel better?
Let ’ s share her story.
Master1305
Biohacking experiment
At the end of 2022, Teresa Skrobanek, a responsible mother and grandmother, decided to try to include “longevity ” supplements in her diet.
The general goal is to live as long as possible (for yourself and your family) and avoid breast cancer and heart disease, the risk of which is higher in women over fifty (and Teresa was 57 at the time).
Anti-age drugs were prescribed by a doctor, but, apparently, the specialist was free to relate to the ratio of anamnesis and goals of taking drugs.
In April 2023, Teresa discovered that the capsules in her medicine cabinet were metformin, which is usually prescribed to patients with type II diabetes.
Although the woman did not suffer from this disease, the doctor prescribed the drug due to the fact that the results of the studies were encouraging (but not guaranteed!) - it helps to fight aging
Teresa has also tried over-the-counter drugs, such as nicotinamide mononucleotide (NMN) supplements, which supposedly, but not proven, speed up metabolism and reduce signs of growing up.
According to the experimentalist, she followed the example of the brightest biohacker – IT billionaire Brian Johnson, who takes about two dozen supplements a day, uses at least 7 skin creams and annually spends $2 million on unusual procedures to restore youth (for example, bowel photos, blood transfusions, weekly acid peels and laser therapy).
20 supplements a day and no rejuvenation
The more and longer Teresa took the drugs, the more she doubted.
Feeling worse, and Skrobanek plunged headlong into the study of dietary supplements - the results were contradictory.
For example, studies have shown that the widely advertised low-age supplements of nicotinamide riboside (a form of vitamin B3) increase the risk of brain cancer.
And the unpleasant consequences of the use of metformin (remember, Teresa took the medicine for diabetes, not being a diabetic!) were headaches, drowsiness and anxiety.
“I started to have a headache.
I felt very tired, although the pills were supposed to give me strength, ” Skrobanek told The New York Post, with whom she shared her entire story.
How do I know that taking these substances will not harm my kidneys or liver and will not cause cancer in 5-10 years? ”
beast01
Errors made by Teresa, which can not be made by biohackers novice
At TikTok, where the hashtag # BioHacking has garnered more than half a billion views, proponents of the biohacking movement boast of swallowing 70 to 150 different rejuvenating dietary supplements every day.
For example, to slow down the aging process, businessman Joe Cohen takes rapamycin, an FDA-approved drug that a 2014 study found could help increase life expectancy.
However, Cohen told The Post that he does not recommend a strict regime to his followers: mindlessly copying from and to the anti-age program of trendsetters is dangerous!
Instead, an experienced biohacker (Joe says he ’ s been studying this phenomenon for 20 years!) encourages newcomers to take blood tests first to determine the body ’ s biological needs and deficiencies, carefully examine the benefits and side effects of any supplements, and take only what seems right.
Cohen clarifies: “By understanding your physiology, you can take certain medications that will boost your energy, mood, and chances of avoiding age-related illnesses.
Preserving health is much more important than simply prolonging existence. ”
According to the businessman, his goal is to live as long and healthy a life as possible (and not necessarily up to 150 years)!
Roman Samborskyi
If not biohacking, then what (spoiler: food)
New York City Nutrition nutritionist Diana Rodriguez agrees with Cohen.
But to start your way to longevity offers still not with tablets, but with a healthy diet: “It is recommended to use food as the first method of preventing dangerous diseases.
Fruits, vegetables, low-fat proteins, nuts and legumes, in which "tons" of vitamins and minerals, can be very useful. "
Increasing nutrient intake through organic whole foods is something Teresa Scrobanek started doing in June 2023, when she gave up the supplement diet once and for all.
And she never felt better:
“If a long life meant that I got it with terrible side effects due to taking supplements, then I would prefer a shorter, but better life, which is based on proper nutrition and training, ” concluded Teresa.
The editors remind that drugs, vitamins, dietary supplements and food products have contraindications.
A specialist consultation is required.
Follow our news in Telegram
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Keto diet increases LDL, ApoB, serious heart events; no reliable evidence for cardiovascular health.

Title:

Content: Tuesday, 15 Shaaban 1444 Hijri, corresponding to 07 March 2023 AD
Study warns of “keto diet ”: heart disease and strokes
Contact – Editorial Team:
A study has warned that following the keto diet may increase the risk of heart disease and other deadly cardiovascular diseases.
This comes at a time when the diet has become low-carb in recent years, and is widely applied among those wishing to lose weight.
Canadian researchers, tracking 1,500 people for more than a decade, have found that the keto diet may raise levels of “bad ” cholesterol.
The results showed that people who followed a high-fat, low-carb diet were more likely to develop cardiovascular diseases, such as clogged arteries, heart attacks and strokes, than their peers.
The research team attributes the cause to high levels of bad cholesterol that cause fatty deposits to build up in the artery walls, which can lead to narrowing or blockage, according to the Daily Mail.
Dr Yulia Iatan, a doctor at the University of British Columbia ’ s Center for Heart and Lung Innovation, who led the study, said: “Among participants on a low-calorie, high-fat diet (similar to the keto diet), we found that those with the highest LDL cholesterol levels were the most at risk for cardiovascular disease.
“Our findings suggest that people considering a keto diet should be aware that doing so may lead to increased levels of LDL cholesterol.
Also read:
It's not safe...
Know the Risks of the Ketogenic Diet to Lose Weight
Monitor cholesterol levels
Those wishing to follow this diet are advised to consult a doctor.
While dieting, it is recommended to monitor their cholesterol levels, and they should try to address other risk factors for heart disease or stroke, such as diabetes, high blood pressure, lack of physical activity and smoking.
But one of the main limitations of the 12-year study was that participants were asked about their diets only once.
There was no way to verify whether they had adhered to the same diet throughout those years.
The study, led by researchers from the University of British Columbia, was based on data from 70,687 people in the Kingdom ’ s Biobank database who had data on their daily caloric intake and cholesterol levels taken once, including 305 participants who followed a keto diet.
The system included getting more than 45 percent of daily calories from fat and less than a quarter from carbohydrates, matching them with 1,220 people whose diets didn ’ t match the system.
About three-quarters of the female participants, with an average age of 54, were overweight.
Taking into account factors such as diabetes, high blood pressure, smoking and obesity.
Also read:
Warning: Keto is bad for health.
And a herb that caused the death of an obese patient.
Risk of heart attacks and strokes
During the study, about 9.8 percent of people in the keto diet group had a serious heart problem, which included heart attacks, strokes, and an artery blockage that needed a stent procedure.
In contrast, only 3 percent of people who ate the standard diet, 4, experienced serious heart events during the same period.
The researchers also found higher levels of low-density lipoprotein cholesterol — or bad cholesterol — and polypoprotein B, a protein that helps carry fat and cholesterol through the body in the keto group.
The study was presented at the American College of Cardiology ’ s annual scientific session alongside the World Cardiology Congress in New Orleans, USA, on Sunday.
Bad cholesterol in the body
The body naturally produces “bad ” cholesterol, or low-density lipoprotein, but eating diets rich in saturated and trans fats causes the body to produce more low-density lipoprotein.
Harmful cholesterol contributes to the accumulation of inflamed fatty deposits known as plaques in the arteries, which increases the risk of a heart attack or stroke.
The other type of cholesterol — high-density lipoprotein — absorbs cholesterol in the arteries and returns it to the liver, then expels it from the body.
That ’ s why I call it “good ” cholesterol.
The keto diet involves getting 60 to 80 percent of your daily calories from fat, including cheese, avocado and fatty fish, and 20 to 30 percent from protein.
Followers try to consume as little carbs as possible, which means less bread, rice and potatoes, among other sources.
Carbohydrates are the main source of energy used by the body when exercising or moving on a daily basis, and their lack pushes the body to a state called “ketosis ” where it begins to break down fat for energy.
The idea is to take advantage of stubborn fat stores, accelerate weight loss and help with mental clarity, but there are conflicting results about how effective this is.

How does LDL ("bad") cholesterol level of people on low-fat diet compare to LDL ("bad") cholesterol level of people on low-carbohydrate diet?

Those following very low-carbohydrate diets had higher levels of LDL ("bad") cholesterol.

What are the risks and dangers of adhering to the keto diet for a long period of time?

negative impact on heart and kidney function

Lactase enzyme supplements reduce lactose intolerance symptoms; probiotics improve gut microbiome.

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The House of Representatives voted for the shooting, and the Republicans voted for it.
Senate 65: 33 passes gun control bill, promises fastest passage in decades
Diarrhea after drinking milk?
Probiotics help reduce lactose intolerance
Ms. Tsai (a pseudonym), 27, has lactose intolerance for a long time. As long as she takes a small amount of dairy products, she will have mild diarrhea or flatulence.
Since the symptoms do not seriously affect her life, she drinks more than one cup of milk, fresh milk tea or latte almost every day, or sometimes enjoys ice cream and cake, which causes frequent need to go to the bathroom, gain breath and abdominal pain.
Dr. Wu Xuanhui of Food Nutrition reminds that when diarrhea, the time for digestion to pass through the small intestine will be shortened, and it will also affect nutrition and water absorption. Long-term diarrhea will not only cause malnutrition, but also may cause imbalance of intestinal bacteria. It leads to other health problems.
Therefore, supplementing with lactose enzymes is an option when you want to eat dairy products and worry about lactose intolerance symptoms.
Lactose enzymes decrease with age after birth
Because lactase or beta-galactosidase, which is responsible for the breakdown of lactose in the human body, is the most active during the lactating period at birth and will decrease with age, the proportion of lactose intolerant patients will increase relatively, which is a clear example in the Chinese population.
Dr. Wu Xuanhui explained that the causes of lactose intolerance can be simply divided into two, one is the innate genetic influence, resulting in lactose enzyme deficiency or low activity in the body; the second is the acquired factors, such as the age mentioned above, or the usual lack of consumption of dairy products, or the damage to the normal secretion of lactose enzymes in the intestine due to bacterial or viral infection.
If the lactose that enters the human body cannot be smoothly decomposed by lactose enzymes into small molecules of glucose and galactose, not only can it not be absorbed, but these undecomposed lactose will also be quickly used by bacteria in the intestine to produce gas and other fermented products.
This phenomenon will increase the burden on the stomach and stomach, and it is easy to make the stomach and intestines move too fast, causing a series of subsequent symptoms such as flatulence, abdominal pain or diarrhea.
Lactose Intake Skills “Lactose Enzyme + Probiotics ” Create Double Protection
Lactose is found in a large number of dairy products, dairy products are also an important source of calcium in the country, "no lactose intake at all" is not a good solution.
Dr. Wu Xuanhui said that for lactose intolerant people, avoiding or drinking dairy products on an empty stomach, or slowing down intake, can help reduce the stimulation of lactose to the intestines and achieve the effect of alleviating discomfort.
In addition, you can supplement probiotic products containing lactose enzymes at the same time as you consume dairy products, which can also help enhance the intestinal function to achieve "double protection".
What is double protection? Dr. Wu Xuanhui explained that if you take lactose enzyme supplements on time, it can effectively play its role, breaking it down at the first time you eat lactose, preventing diarrhea and flatulence. At the same time, if there is a “fish that is not broken down in time, probiotics can help break down lactose and adjust the intestinal flora to reduce the risk of intestinal imbalance.
Stable Intestinal Bacteria and Maintain Health
The stability of intestinal bacteria, in addition to helping to maintain digestive function, in fact, is related to many human systems. Dr. Wu Xuanhui, for example, a good intestinal environment can help stabilize the immune control mechanism;
In addition, it can also enhance metabolic function, help eliminate body fat, reduce blood cholesterol, indirectly reduce the probability of cardiovascular disease. In addition, because the female vagina is close to the anal position, when the intestinal flora is unbalanced and the resistance is reduced, it may increase the risk of urinary tract infection.
And because the density of the nerve plexus in the intestinal mucosa layer is only second to that of the brain, some scholars have recently proposed the "microcephaly intestinal axis theory", which believes that the balance of intestinal bacteria is related to the concentration of dopamine, serotonin and other neurotransmitters, once the imbalance may also affect the stability of the brain nervous system, and even mood. It is also easy to let harmful substances invade, affecting the normal function of the nerve or other system.
Health food weight is not weight "how much to absorb" is the key
Due to the busy work of modern people, often eating outside, life is not too regular, so more and more people will use health food to supplement the lack of nutrients, Dr. Wu Xuanhui reminded that the focus of health food intake is not on the amount of food eaten into the human body, but "how much can be absorbed"!
When supplementing health products, probiotics containing digestive enzymes can help the absorption of active ingredients and help to increase the effect. Especially lipid-soluble health products such as DHA and lutein with probiotics containing digestive enzymes can increase absorption.
In addition, Dr. Wu Xuanhui added that when selecting probiotics, you can choose “probiotic strains with identification number ”. These commercially developed probiotic strains have better anti-gastric acid and bile salt effects. With the rapid development of biotechnology, the embedding technology of probiotics is constantly optimized to enhance their viability. Helps regulate the stable state of intestinal bacteria.
[Extended reading]
The top 5 most popular foods are “they ”.
Want to drink more protein?
Analysis of the difference between "oat milk, milk, soy milk"
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Chinese intermittent energy restriction study shows weight loss and changes in brain activity.

Title:

Content: Intermittent Fasting: A Multifaceted Tool in the Battle Against Obesity

By: Aqsa Younas Rana
Intermittent Fasting: A Multifaceted Tool in the Battle Against Obesity

Intermittent fasting, a method of weight management that involves alternating periods of eating and fasting, has been the subject of numerous health and fitness discussions. A recent Chinese study on obese volunteers practicing intermittent energy restriction has brought this trending dietary regime back into the spotlight. The findings of this study suggest that intermittent fasting might be a potent weapon in the battle against obesity, with substantial influence on both mental and physical health dimensions.

Intermittent Fasting: A Tool for Weight Loss

The study participants practiced intermittent energy restriction, a form of intermittent fasting where calorie intake is managed and fasting is incorporated on certain days. The results were striking – an average weight loss of 16.8 pounds per person was noted. This significant reduction in weight underscores the effectiveness of intermittent fasting as a weight loss strategy, as the results were achieved without any additional physical exercise or dietary supplements.

Impacts Beyond Weight Loss

But the weight loss was not the only noteworthy outcome of the study. Alongside shedding pounds, the researchers noticed considerable alterations in the brain activity and gut microbiome of the subjects. These dynamic shifts signify that intermittent fasting might have far-reaching effects beyond just weight management. It could potentially influence various aspects of an individual’s health, from cognitive function to digestive health.

A Multifaceted Approach to Battling Obesity

These findings portray intermittent fasting as a multifaceted tool in the fight against obesity. It not only aids in weight reduction but also induces significant changes in the body. By affecting the brain’s activity and the gut’s microbiome, intermittent fasting could potentially foster a holistic approach to weight management, impacting both mental and physical health dimensions. While further research is needed to fully understand these implications, the current study brings a fresh perspective to the discussion around intermittent fasting and its potential benefits in the fight against obesity.

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Runners study suggests high‑intensity running may extend lifespan; observational.

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Content: BACK TO TOP
Ultra-high loads were a factor in prolonging life
Extremely high physical exertion on the body can act on it in a healing way and prolong life, scientists from the University of Alberta (Canada) and the Institute of Medical Research of St. Vincent (Australia) have concluded.
Regular exercise is the basis of healthy ageing.
But it is believed that excessive physical exertion harms the body.
During prolonged endurance exercise (running, cycling, etc.), a certain amount of proteins are released in the body, which are thought to be harmful to the heart.
Scientists conducted an experiment.
They studied data on the life expectancy of 200 people born between 1928 and 1955, who were able to run one mile (1.6 kilometers) in less than a minute — a very high result that requires enormous effort, leads Naked Science report of a group of researchers.
60 of the 200 runners died by December 2023.
Their average life expectancy was 73 years.
Survivors averaged 77 years.
Athletes who ran 1.6 kilometers in four minutes in the 1950s lived more than nine years longer than their peers.
Those who achieved similar results in the 1960s and 1970s lived 5.5 and three years longer, respectively.
Reducing the gap, scientists associated with an increase in the level of health of the population as a whole — people in general just began to live longer.
More on the subject
Psychologist warns against taking sedatives before exams
The doctor explained the benefits of morning sex for women and men
The doctor advised walking barefoot to strengthen immunity
The harm from fatty foods was greatly exaggerated
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Probiotics with antibiotics reduce diarrhea and C. difficile risk; AGA recommends.

Title:

Content: Key takeaways:

  • There's some evidence that probiotics can be taken with antibiotics to help decrease the chance of side effects, such as diarrhea or Clostridioides difficile (C. diff) colitis.

  • People who are most likely to benefit from taking probiotics with antibiotics are those who are at highest risk of side effects. This includes people who are over age 65, those who are hospitalized, or people with weakened immune systems.

  • The best probiotic strains to take with your antibiotic include Lactobacillus rhamnosus GG (L. rhamnosus GG) and Saccharomyces boulardii (S. boulardii).

Table of contents
Probiotics and your microbiome
Potential benefits
Timing
Risks
High-risk populations
Best probiotics
Bottom line
References
fotostorm/E+ via Getty Images

If you're prescribed an antibiotic, you might wonder if it's a good idea to start taking a probiotic as well. Others might recommend stopping probiotic use when you're taking an antibiotic. So, what does the science say?

It turns out research suggests taking probiotics with antibiotics may have some benefits. But it also has some limitations. We'll discuss what the latest research reveals about taking a probiotic with antibiotics.

Why would you take probiotics with antibiotics?

Probiotics may help prevent side effects of antibiotics. This is because of something called the gut microbiome.

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Your digestive system is lined with millions of organisms, mostly bacteria. These "good" bacteria play an important role in digestion, immune support, and overall health.

Antibiotics kill bacteria that cause your most unpleasant infections, like sinusitis or urinary tract infections (UTIs). But antibiotics don't discriminate between the bad bacteria causing your infection and the good bacteria in your gut. So antibiotics can harm the healthy balance of bacteria in your gut. More specifically, antibiotics can decrease the healthy diversity of different microbes in your gut. This is why antibiotics often lead to side effects like diarrhea.

But if you take probiotics along with the antibiotics, this may help protect your gut health from these harmful effects.

EXPERT PICKS: WHAT TO READ NEXT
  • The best probiotics for women: A family physician and dietitian review the benefits of probiotics for women, and how to choose the best one for you.

  • Probiotic-rich foods: You don't have to rely on a supplement for your gut health. These foods can give you a good dose of probiotics.

  • Probiotics and prebiotics: Prebiotics are also important for your gut health because they feed the healthy bacteria. Should you take probiotics and prebiotics together?

Does research recommend taking probiotics with antibiotics?

Research suggests that taking probiotics with antibiotics can have many benefits. The American Gastroenterological Association (AGA) recommends that both children and adults use probiotics when being treated with antibiotics. But certain groups of people or those with certain conditions may benefit more.

Probiotics can help reduce side effects from antibiotics

Studies have shown that taking probiotics with antibiotics can help prevent antibiotic-associated diarrhea. Up to 35% of people who take an antibiotic experience diarrhea. Taking a probiotic with an antibiotic may decrease this risk by about 50%. This is true for both children and adults.

Probiotics can also help lower the chance of developing Clostridioides difficile (C. diff) colitis, a more serious side effect of antibiotics. C. diffcolitis is inflammation in the colon caused by an overgrowth of C. diff. The most common trigger of this is antibiotics. An analysis of 31 studies found that probiotics can decrease the chance of developing C. diff colitis.

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Given these findings, the AGA recommends probiotics with antibiotics as potentially more beneficial for people at high risk of side effects. (We'll go into this a little more below.)

Probiotics make some antibiotics more effective

There's some evidence that probiotics can help make some antibiotic treatments even more effective. For example:

  • Treatment ofHelicobacter pylori (H. pylori):Some studies show that adding probiotics to H. pyloritreatment (antibiotics and an acid-blocker) makes it more likely that the treatment will be successful.

  • Bacterial vaginosis: Bacterial vaginosis is sometimes treated with antibiotics. Adding probiotics (in the form of a vaginal gel) can lead to a higher rate of recovery.

Probiotics protect overall gut health when taking antibiotics

As noted above, antibiotics can change the types of bacteria that line your gut. These effects of antibiotics have been linked to possible increased risk for conditions like diabetes, asthma, and other chronic conditions. These effects of antibiotics have also been linked to having a larger body size.

Some evidence suggests that probiotics can protect the healthy bacteria in your gut while you're taking antibiotics. But another review of several studies didn't find any preservation of healthy gut bacteria in people who took probiotics with antibiotics. So this is still an area of active research.

When should you take probiotics with antibiotics?

If you're going to take probiotics with antibiotics, the research suggests that you should take them at the same time. Taking probiotics after finishing your antibiotics course doesn't seem to be as helpful. In fact, one study from Israel looked at people who were treated with multiple strains of probiotics after a course of antibiotics. They found it took longer for their gut bacteria to return to normal compared to those who didn't take probiotics. But it's important to note that this was a small study that looked at 21 human volunteers.

Are there any risks to taking probiotics with antibiotics?

For most people, taking probiotics with antibiotics is considered safe. An analysis of 23 studies found no harmful side effects of taking probiotics with antibiotics.

But there have been case reports of probiotics leading to infections in people with weakened immune systems. So, if you're on immunosuppressive medication or have a condition that affects your immune system, it's best to talk to your healthcare professional before starting a probiotic.

Do antibiotics destroy probiotics?

Some people worry that taking antibiotics and probiotics at the same time could make the probiotics less effective. There are no good studies that evaluate whether or not this is true. But to be on the safe side, healthcare professionals often recommend taking probiotics 1 to 2 hours after antibiotics.

Why don't doctors prescribe probiotics with antibiotics?

Research on the benefits of combining probiotics with antibiotics is still controversial. Some studies suggest this combination doesn't have any significant impact on your gut microbiome. So, it doesn't make sense for healthcare professionals to prescribe this for everyone. Plus, probiotics can be costly and have side effects and risks of their own. Until experts have a better idea who will benefit, it makes more sense for people and their care team to weigh the pros and cons together.

Who should take probiotics with antibiotics?

You're more likely to benefit from taking probiotics with antibiotics if you're at higher risk of side effects like diarrhea and C. diff colitis. This includes people who:

  • Are over age 65

  • Are hospitalized

  • Live in a nursing home

  • Have a weak immune system

  • Have had a C. diff infection in the past

You might also consider taking probiotics if you're treating conditions such as bacterial vaginosis or H. pylori.

But that doesn't mean you need to be high-risk - or have the above conditions - to benefit from probiotics. If you're not sure whether to take probiotics, your prescriber can help you figure out what's best for you.

What is the best probiotic to take with your antibiotic?

There are many types of probiotics out there. And it might seem overwhelming to choose the right one.

The good news is that two specific strains of probiotics have the strongest evidence for benefit when added to antibiotics. It's recommended to take one of these two strains:

  • L. rhamnosus GG

  • S. boulardii

The bottom line

Many people who take antibiotics worry about potential side effects, especially when it comes to their gut health. But there are ways to protect your gut microbiome when you're being treated for an infection. Research has shown that taking probiotics along with an antibiotic course can reduce the risk of side effects. This is especially true if you're at a higher risk for conditions like C. diff colitis. Taking probiotics may even make certain antibiotic treatments more effective.

References

Abenavoli, L., et al. (2019). Gut microbiota and obesity: A role for probiotics. Nutrients.

Doron, S., et al. (2015). Risk and safety of probiotics. Clinical Infectious Diseases.

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Éliás, A.J., Barna, V., Patoni, C. et al. Probiotic supplementation during antibiotic treatment is unjustified in maintaining the gut microbiome diversity: A systematic review and meta-analysis. BMC Medicine.

Fernandez-Alonso, M., et al. (2022). Effect of adding probiotics to an antibiotic intervention on the human gut microbial diversity and composition: A systematic review. Journal of Medical Microbiology.

Goldenberg, J. Z., et al. (2017). Probiotics for the prevention of Clostridium difficile-associated diarrhea in adults and children. The Cochrane Database of Systematic Reviews.

Goodman, C., et al. (2021). Probiotics for the prevention of antibiotic-associated diarrhoea: A systematic review and meta-analysis. British Medical Journal Open.

Guo, Q., et al. (2019). Probiotics for the prevention of pediatric antibiotic-associated diarrhea. The Cochrane Database of Systematic Reviews.

Hakimi, S., et al. (2018). The effect of prebiotic vaginal gel with adjuvant oral metronidazole tablets on treatment and recurrence of bacterial vaginosis: A triple-blind randomized controlled study. Archives of Gynecology and Obstetrics.

Jandhyala, S. M., et al. (2015). Role of the normal gut microbiota. World Journal of Gastroenterology.

Ji, J., et al. (2020). Using probiotics as supplementation for Helicobacter pylori antibiotic therapy. International Journal of Molecular Sciences.

Leong, K. S. W., et al. (2018). Antibiotics, gut microbiome and obesity. Clinical Endocrinology.

Kopacz, K., et al. (2022). Probiotics for the prevention of antibiotic-associated diarrhea. Healthcare.

Mantegazza, C., et al. (2018). Probiotics and antibiotic-associated diarrhea in children: A review and new evidence on Lactobacillus rhamnosus GG during and after antibiotic treatment. Pharmacological Research.

McDonnell, L., et al. (2021). Association between antibiotics and gut microbiome dysbiosis in children: Systematic review and meta-analysis. Gut Microbes.

McFarland, L. V. (2007). Diarrhoea associated with antibiotic use. British Medical Journal.

Patangia, D. V., et al. (2022). Impact of antibiotics on the human microbiome and consequences for host health. Microbiology Open.

Rodgers, B., et al. (2013). Prescribing an antibiotic? Pair it with probiotics. The Journal of Family Practice.

Sharma, S., et al. (2019). Gut microbiome and type 2 diabetes: Where we are and where to go?Journal of Nutritional Biochemistry.

Su, G. L., et al. (2020). AGA clinical practice guidelines on the role of probiotics in the management of gastrointestinal disorders. Gastroenterology.

Suez, J., et al. (2018). Post-antibiotic gut mucosal microbiome reconstitution is impaired by probiotics and improved by autologous FMT.Cell.

Szajewska, H., et al. (2016). Probiotics for the prevention of antibiotic-associated diarrhea in children. Journal of Pediatric Gastroenterology and Nutrition.

Thursby, E., et al. (2017). Introduction to the human gut microbiota. Biochemical Journal.

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.
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GoodRx Holdings Inc. published this content on 08 July 2024 and is solely responsible for the information contained therein. Distributed by Public, unedited and unaltered, on 08 July 2024 21:39:08 UTC.

Intermittent fasting raises galectin‑3, lowers insulin resistance; occasional fasting beneficial.

Title:

Content: There are many reasons that intermittent fasting – alternating periods of fasting with eating normally – has gained popularity in recent years, but a new study points to one of its biggest attractions: its ability to reduce inflammation in the body, something that can be particularly helpful to people with diabetes.

According to scientists from Intermountain Healthcare Heart Institute, intermittent fasting raises the levels of a protein linked to the body’s inflammatory response known as galectin-3.

It’s a significant finding because inflammation is at the heart of many chronic diseases facing Americans, such as heart disease. Allowing the body to fight inflammation can reduce these risks. However, this approach to eating can be especially helpful when it comes to metabolic issues and insulin resistance.

One part of the study looked at 67 patients between the ages of 21 and 70 who were dealing with one or more metabolic syndrome features or suffering from type 2 diabetes. All of those chosen had elevated levels of LDL cholesterol and were not taking any statins or anti-diabetic medications.

The scientists placed 36 of these patients on an intermittent fasting schedule that involved two 24-hour periods of fasting, during which only water could be consumed, across a span of four weeks. For the following 22 weeks, they were instructed to fast just one day per week. Their fasts were never carried out on consecutive days. At the same time, the remaining participants were instructed not to make any lifestyle or dietary changes.

At the end of the 26 weeks, the researchers found that the fasting group had significantly higher levels of galectin-3 as well as lower rates of insulin resistance and metabolic syndrome. Therefore, they believe that the process of intermittent fasting has effects that are similar to a type of medication that is used to lower high glucose levels in type 2 diabetes patients known as SGLT-2 inhibitors.

Intermountain Healthcare Heart Institute Director of Cardiovascular and Genetic Epidemiology Dr. Benjamin Horne, the study’s lead author, said: “In finding higher levels of galectin-3 in patients who fasted, these results provide an interesting mechanism potentially involved in helping reduce the risk of heart failure and diabetes.”

He added that one factor that makes fasting such a promising solution is the fact that it is a routine that patients find easy to stick to over the long term. Moreover, the study found that even occasional fasting can have a positive effect on health. Their findings were presented at the American Heart Association’s Scientific Sessions 2021.

This finding supports those of previous studies. Recent research has also shown that in addition to reducing blood sugar levels and body weight, fasting can reduce insulin resistance.

Reducing the amount of time you eat can be beneficial

Lenox Hill Hospital Endocrinologist Dr. Minisha Sood told Healthline that the human body is designed to fast on a regular basis in order to give the liver a chance to clean itself out.

She said: “Looking at how many hours during the day is one consuming calories, if it’s more than 12 or 11 hours, that time frame needs to be shortened.”

Experiencing these benefits does not require any sort of deliberate fasting; it could just be a question of extending the length of time between dinner and breakfast when you are not eating overnight. However, the Intermountain Healthcare Heart Institute study suggests that longer periods of fasting may be beneficial to diabetics.

In addition to fasting, Dr. Sood said that limiting processed foods and refined sugars while eating healthier fats can help people to reduce their risk of disease and maintain a healthier metabolism.

Cassie B.

Sources for this article include:

StudyFinds.org

Healthline.com

According to the studies, how does intermittent fasting help?

It reduces the risk of lifestyle-related diseases, such as metabolic disorders.

Cold showers improve immune function, circulation, metabolism, mental health; evidence from studies.

Title:

Content: Our Lives Variety
Amazing benefits of bathing in cold water.
Get to know her.
January and February are the coldest months of the year and the most dangerous for the immune system, as the presence of cold and flu viruses is very high at this time.
Many may think that the best thing to do during this period of the year is to bathe in hot water, to ensure that the body warms up and keeps its temperature.
But, according to health experts, hot showers, despite their short-term and long-term benefits, may be less beneficial than cold showers.
The idea of bathing in cold water in the morning may seem crazy in the middle of winter, but some studies have found that the practice can strengthen the immune system.
Studies have also found that it can improve brain function and improve symptoms of depression.
The results come from two studies, one from the Netherlands and the other from the Czech Republic.
The study, conducted in the Netherlands on more than 3,000 people, found that routine cold showers led to a statistical reduction of self-reported disease in adults without severe comorbidities.
Meanwhile, the Czech study concluded that when athletes are immersed in cold water three times a week for six weeks, it boosts their immune system.
However, while the results of the studies were positive, a number of experts warned that "the biological significance of the observed changes remains to be clarified."
Other benefits of plunging into cold water or bathing in cold water include activation of the sympathetic nervous system.
This part of the nervous system controls the body ’ s fight-or-flight response, producing a hormone known as noradrenaline or norepinephrine, which classifies its functional role as hormones and neurotransmitters in the brain and body.
Shower in the morning or evening.
What is best for our health?
That ’ s why cold showers are thought to improve health as the production of this hormone increases heart rate and blood pressure.
Furthermore, immersion in cold water is thought to improve blood circulation, with a 2020 study of nine men finding that after four weeks of routinely immersing themselves in cold water, blood flow to and from their muscles improved.
A previous study in 2000 found that participants exposed to cold water experienced a 350% increase in metabolism.
This, in turn, means that long periods of cold showers can help people lose weight.
In addition to providing physical benefits, cold showers and soaking in cold water are thought to have mental health benefits as well, and this includes treating depression.
Shevchuk suggested that during cold showers, a huge number of electrical signals are sent to the brain due to the large number of cold receptors in the skin suggesting that this leads to an antidepressant effect.
A 2008 trial found that cold water therapy “has a significant analgesic effect and does not appear to have noticeable side effects. ”
Ice baths are used as a form of cryotherapy to enable muscle recovery, relieve pain and reduce injury risk in athletes.
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What are the health benefits of the practice of bathing in cold water?

It may strengthen the immune system.
It may reduce depression.