Anti-Inflammatory Diet Tips

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anti inflammatory diet

Obesity has been known as a health threat. Being overweight puts people at risk for having many different symptoms, from diabetes to liver damage. A recent report from the heart specialists at John Hopkins, however, states that obesity-related inflammation causes heart failure. They go on to report that those with metabolic syndrome (a mix of high blood pressure, high blood glucose, belly fat, high cholesterol levels and obesity) have double the risk of heart failure.

A staggering 300,000 Americans die each year from heart failure. It is no coincidence that the obesity rate continually climbs. Even overweight people who feel fine can experience heart failure. Obesity is much more than an appearance issue. Obesity is a silent killer.

Overweight individuals can reverse the symptoms of obesity by adapting a healthier lifestyle and losing weight, however. Losing weight can reverse the damage to your tissues and lessen your risk of heart failure.

Inflammation is the body’s tissue reacting to certain things that cause irritation. Excess fat is one such irritant. Furthermore, inflammation leads to insulin resistance. Insulin resistance leads to weight gain. This cycle continues and the problems associated with obesity worsen. Insulin resistance is one of the symptoms of metabolic syndome and it makes losing weight difficult at best.

Reversing obesity-related inflammation is possible. In addition to general weight loss, following an anti-inflammatory diet can reverse the damage caused by the excess fat, reduce the inflammation and reduce the risk of heart failure. Here are some tips of what to eat and what to avoid.

Foods to Limit and Avoid to Lower Your Risk of Heart Failure

  • Limit junk food
  • Limit high fat meats and dairy
  • Avoid foods containing saturated
  • Avoid deep fried foods
  • Avoid pop and other sugary drink
  • Reduce the amount of sugar in your diet
  • Avoid simple carbs (including rice, potatoes and baked goods)
  • Avoid butter and margarine

Anti-Inflammatory Diet Approved Foods and Supplements

  • Omega 3 fatty acids
  • Lean protein (including poultry and fish)
  • 100% whole grain carbohydrates
  • Berries
  • A rainbow of fruits and vegetables
  • Nuts, seeds and beans
  • Herbs (including turmeric, cinnamon and ginger)
  • Water
  • Green tea
  • Multivitamin
  • Vitamins A, C and E
  • Chromium
  • Coenzyme q-10
Choosing the right foods can reduce obesity-related inflammation and reduce overall pain. Continuing to follow a high fat diet will worsen the effects that obesity has on your body. Your diet doesn’t have to be perfect, but aim for a healthy, anti-inflammatory diet most of the time to experience the benefits of it. Regular exercise and rest are also recommended to reduce obesity-related inflammation and cut the risk of heart failure.

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Aromatherapy and Weight Control

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aromatherapy

Every diet and weight loss book, website and guru tries to offer something new to the debate about how to lose weight. The weight-loss industry is fast-growing, multi-billion dollar industry and shows no sign of slowing down. For decades there has been an assortment of outlandish and unhealthy fad diets circulating – the Cabbage Soup Diet, the Grapefruit Diet, the Brussels Sprouts Diet, even the Tape Worm Diet – but the fact remains that the most sensible way to lose weight is to watch what you eat and get regular exercise.

Individuality and Weight Loss

Every body is different and the amount of weight gained or lost will depend on such things as an individual’s metabolism rate, their genetics, their ability to exercise and their overall health.

Essential Oils and Weight Loss

Essential oils by themselves will not induce weight loss but they can help to support and be a comfort through a change to a healthy lifestyle. Essential oils, such as grapefruit essential oil, can be used as a diuretic and a digestive stimulant. Others, like lavender essential oil, are anti-inflammatory, which can help to reduce inflammation caused by exercise, and lemongrass essential oil, which can aid with circulation. It is commonly believed that both peppermint essential oil and pink grapefruit essential oil can help to reduce food cravings and suppress the appetite. Grapefruit is sometimes referred to as “the dieter’s friend.”

Essential Oils to Support Lifestyle Changes

Following are ten essential oils that are often used to support lifestyle changes such as increased exercise, reduced calorie intake and stress reduction. Each essential oil is chosen for its valuable properties:
  • Basil essential oil is analgesic, anti-depressant and anti-inflammatory, helping to uplift the spirit and reduce inflammation.
  • Fennel essential oil is a detoxifier, diuretic and stimulant.
  • Grapefruit essential oil is a detoxifier, digestive stimulant, emotional stimulant, and diuretic.
  • Juniper essential oil is a detoxifier, diuretic, and works well with cellulite.
  • Lavender is an analgesic, anti-anxiety, anti-inflammatory, balancing and calming essential oil.
  • Lemon essential oil is anti-bacterial and anti-depressant.
  • Lemongrass essential oil is an antioxidant, digestive tonic and it is used to energize and stimulate the circulation.
  • Orange essential oil is anti-depressant, lymph stimulating, tonic and uplifting. It is thought to eliminate toxins.
  • Petitgrain essential oil is an antidepressant and a sedative. It is also known to help with insomnia and nervous exhaustion.
  • Rosemary essential oil is an analgesic and diuretic.
Use the essential oils singly or blend together. Try them in a bath, an aromatherapy diffuser or add them to a carrier oil and use in a massage.

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Adolescents Obese Due to Stress

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Adolescents are overweight or obese due to stress, according to an Iowa State University study. The study states that “increased levels of stress in adolescents are associated with a greater likelihood of them being overweight or obese. The study focused on 1,011 kids between the ages of 10 and 15. 47% of these kids were overweight or obese, but the percentage grew to 56.2 when they had four or more stressors in their lives.

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Common Stressors for Teens

Today's teens feel the stress of everything from family problems and the economy to poor grades. It's hard not to be worried when dad loses his job or the family can't afford to send them to college. There are a number of other risk factors for childhood obesity as well.
  • The use of drugs and/or alcohol
  • Aggressive behavior
  • Lack of career goals
  • Depression
  • Financial problems
  • Not fitting in
  • Trouble concentrating
  • Hormonal changes
  • Divorce and other family changes
  • Natural disasters

How Families Effect Childhood Obesity

You might think kids are effected more by their peers and things going on at school. The truth is, however, that the family, and more importantly the mother, has a bigger effect on children. If there are problems at home, the kids feel that stress too. Divorce, fighting, neglect, job loss and financial woes contribute to teen stress and obesity. Reducing these stressors and getting kids help will reduce their likelihood of gaining weight. Create a positive home environment and talk to them about the things that are going on.

The pressure that adolescents feel is often overwhelming. Parents, teachers, coaches and peers pressure them to be the best. One ways teens deal with the pressure is by overeating. Teens turn to food as a comfort.

How to Help Reduce Teen Stress and Obesity

You can reduce teen stress and obesity with a little compassion and common sense. First, offer your ear. Be there to listen to their problems and help them think them through in a rational way. Next, observe their behavior. Tell them if you feel concerned about certain things you notice.

Then offer support. Be there for them when needed and get professional help if necessary. Last, but not least, be a good role model for your teen. Show them how to deal with stress in a healthy way. Eat smart, exercise, discuss your feelings and provide a stable, loving environment for them. Take the focus off of dieting and weight loss and make it more about healthy living.

How parents handle their own stress is equally important. Adolescents follow by example, so as much as you tell them how to do things, they are more likely to do as you do. Work on reducing your own stress level to help reduce stress and poor eating habits in the whole family.

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Adipex-P - A Prescription Appetite Suppressant

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Patients who are obese and suffer from risk factors such as high blood pressure, high cholesterol, or diabetes, could be candidates for treatment with Adipex, along with diet and exercise, for help with losing weight. Adipex-P is a short-term appetite suppressant that is used as part of an overall weight reduction program. Patients typically need to have a body mass index greater than 27 to qualify as a candidate for Adipex-P.

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Warning Before Taking Adipex-P

Adipex should not be taken with other diet medications such as Phen-Fen or Redux. This combination of drugs can cause a rare fatal lung disorder called pulmonary hypertension. Never take Adipex with any other form of diet medications without your doctors permission.

Do not take Adipex within 14 days of taking an MAO inhibitor. Life-threatening side effects can occur if the MAO inhibitor has not cleared out of your system.

Do not take Adipex if you are allergic to stimulants, if you have heart disease, high blood pressure, arteriosclerosis (hardening of your arteries), glaucoma, an overactive thyroid, if you are agitated, or if you have a history of drug or alcohol abuse.

Alert your physician before you take Adipex if you have problems with your thyroid, have an anxiety disorder, have a seizure disorder or epilepsy, or if you have diabetes. You may not be able to use Adipex if you have these conditions or you may need to undergo tests before taking this medication.

Side Effects of Adipex-P

Common side effects while taking Adipex-P could include: dizziness, diarrhea, dry mouth, changes in sex drive, constipation, exaggerated feelings of depression or elation, headache, hives, impotence, high blood pressure, inability to fall or stay asleep, increased heart rate, restlessness, overstimulation, stomach or intestinal problems, tremors, throbbing heartbeat, or unpleasant taste.

Discuss any side effects you experience with your doctor. Your doctor will be able to determine if it is safe for you to continue taking Adipex-P.

Administration of Adipex-P

This medicine needs to be taken exactly as prescribed. Never take this medication in larger amounts or for longer than recommended by your physician.

Adipex-P is recommended for short term use, generally a few weeks at one time. Taking higher doses of this medicine over long periods of time cans cause you to experience insomnia, severe skin problems, irritability, personality changes, and or feelings of hyperactivity.

Adipex should be taken on an empty stomach before breakfast. It should be taken with a full glass of water. Make sure to take this medication at least 10 to 14 hours before bedtime. Never take Adipex in the evening because it can cause you to suffer from insomnia.

Never chew, break, crush, or open an extended-release capsule. Always swallow the pill whole.

If you start to have increased hunger or if you think the medication is no longer working, do not increase your dosage. Taking too much Adipex can cause life-threatening side effects. Contact your physician. You may need to stop using the medication but if you have used it for a long period of time, your physician may need to wean you off of the drug. Suddenly stopping this medication could cause withdrawal symptoms.

Considerations Regarding Adipex-P

Adipex-P is considered a drug of abuse and can be habit-forming. It should only be used by the person it was prescribed for.
It is not known if this medication will harm an unborn baby. Talk to your physician if your are pregnant or plan on becoming pregnant before taking Adipex. Do not breast-feed a baby without checking with a physician.

Adipex-P will lose its effect after being on the medication for several weeks. Once this occurs, you should discontinue the medication on the recommendation of your physician. Never try to boost the effectiveness of the drug by increasing the dosage, this could result in serious side effects and a dependence on the medication.

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Reward Yourself

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motivation
Looking at the big picture can often be intimidating. If you have a lot of weight to lose, realistically, it could be a long road ahead until your reach your goal weight. It is important to reward yourself throughout your weight loss journey to stay motivated.
First, set up your long-term and short-term goals for your weight loss efforts. These goals should be personal and focus on the things you need the most improvement on.

Long-Term Goals

Long-term goals are important for the big picture. You should have a vision of your final goals. What is your goal weight or size? What will it feel like when you reach this goal?

Examples of long-term goal rewards include:
*A weekend vacation or cruise.
*A new wardrobe in your new, smaller size.
*Update your look.
*A large piece of workout equipment.

Once you have this image of your end result, break it down into smaller chunks.

Short-Term Goals

Short-term goals can be all the bits and pieces that collectively bring you to your long-term goal. They can be related to weigh loss, food, exercise, water intake and other areas of personal improvement.

The key with short-term goals is to set small, achievable goals and reward yourself frequently. Create a simple chart to track your progress and watch as your rewards quickly add up, giving you another reason to stay on track.

Some examples of short-term goals are:
*Reaching a weekly cardio limit.
*Staying within your daily calorie range.
*Drinking 8 or more cups of water per day.
*Reaching a 5-pound weight loss.
*Reaching a 5-inch loss according to a tape measure.
*Creating and completing challenges.

Using Rewards for Motivation

It can be difficult to stay on track with your weight loss program if you feel deprived. Deprivation often occurs when people cut back on calories and increase their exercise while working on lifestyle changes.

You have to break the habit of rewarding yourself with food. It will be easier to adapt if you put something else in its place.
Try using small rewards to stay motivated. The reward should be pre-determined and something you are willing to work for. Rewards should not consist of food.

Examples of small rewards include:
*Workout clothes.
*Running shoes.
*A massage.
*A manicure/pedicure.
*A book, CD or DVD.
*Dumbbells, medicine ball or resistance bands.
*Costume jewelry.
*Heart-rate monitor watch.
*Craft supplies.

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