Sources: weight lost
In the lives of young people at high risk for developing serious mental illness, heading off that first psychotic episode can mean a world of difference. A new study has found that for a year after it was completed,12 weeks of dietary supplementation with Omega-3 fish oil reduced progression to full-blown psychosis in a large group of adolescents and young adults.
The study subjects were young people who did not yet meet the criteria for full-blown mental illness, but whose grip on reality had begun to come loose, prompting them to seek psychiatric care.
At the same time, Omega-3 long-chain fatty acids–found in a range of ocean-going fish and edible sea life–improved many of the symptoms that identified these young patients as likely schizophrenics and bipolar disorder sufferers. Among the 81 young patients under observation for psychosis in an Austrian hospital, those taking fish oil supplements for two weeks showed fewer signs of disorganized or delusional thinking, more motivation, and better overall functioning than those in a comparison group, who got psychotherapy alone.
For as long as a year after their diets were supplemented by 12-weeks of fish oil capsules, patients in the intervention group continued to function better, have fewer symptoms, and were less likely to suffer a psychotic episode than those who did not get the fish oil. Roughly 5% of those on fish oil went on to develop full-blown psychosis during the study period, versus 28% of those who got psychotherapy alone.
Psychiatrists are actively debating how–and how aggressively–to treat patients with so-called "pro-dromal" signs of mental illness, or symptoms that are considered warning signs of full-blown illness to come. Studies, among them some funded by the companies that make antipsychotic medications, have found preliminary evidence that prescribing antipsychotic medication for early symptoms can head off full-blown psychosis. But, for adolescents especially, even brief use of the medications in question poses significant risks of weight gain and metabolic changes–not to mention the stigma associated with identification as a patient with a chronic mental condition.
In a measure of relative effectiveness, the present study found that fish oil supplements–which come with a wide range of unrelated health benefits (among them cardiovascular disease prevention) and no more serious side effects than "fish burps," were as effective at preventing psychotic episodes as antipsychotic medications.
– Melissa Healy
In our OB-GYN practice, the #1 complaint we hear from our patients is about weight gain. The climate in southern California, where we live and work, encourages body awareness because we rarely have to bundle up; but this concern extends far beyond the borders of Newport Beach. The fact is that almost half the women and a quarter of the men in the United States are on diets. Four out of five American women say they are dissatisfied with the way their bodies look.
Though some women lose the desire to eat when they are stressed, chronic stress can also produce the “feed and faze out” response. When we feed and faze, we first try to calm ourselves with comfort food and are then so drained that we veg out. Who hasn't sat in front of the TV after a tough day lost in a reality show or mindless movie, eating pizza, ice cream or other high calorie treats?
Weight gain and obesity may be the result of many factors–genetics, medical problems, medications, lifestyle–and stress is often at the core of this problem. Modern society promotes obesity. More high-energy, dense foods at low prices are readily available everywhere. So many of us have sedentary 9 to 5 jobs, and our time outside the office is spent driving, watching television, or sitting in front of our at-home computer screen. While we can eat better and less and get out and move more, we can also learn to control how we respond to stress to help shed those extra pounds.
Some studies show that people who are obese tend to have higher levels of cortisol output. Chronic stress or stress that is poorly managed can lead to elevated cortisol levels that can stimulate your appetite, resulting in weight gain or difficulty in losing unwanted pounds. Here's why: Cortisol's main task is to provide energy for the body, which involves the metabolism of fats and carbohydrates when energy is needed quickly. Chronic stress makes your metabolism more efficient in the drive to store energy. Your body stores more calories when you are under stress, and that is what makes you gain weight.
Cortisol also fuels insulin resistance, maintaining blood sugar levels. After the stress is resolved, cortisol stimulates appetite so that the emergency energy can be replaced. As a result, chronic stress can increase your appetite. Elevated levels of cortisol have also been shown to cause belly fat, which can be associated with cardiovascular disease in women.
With this in mind, here are a few no-diet nutrition tips that help limit those stress-induced binges while keeping your body balanced and healthy:
• THINK BEFORE YOU DRINK: Beverages such as soda and juice are a major source of calories in our diets but not always a good source of nutrition or energy. Studies have shown that sugar-sweetened drinks can lead to obesity and weight gain because calories you drink are less satisfying than those derived from solid food, this compels you to eat more at your next meal. Water is always the best beverage choice. A tall glass of water can also curb your appetite and might even help stop those late night munchies
• SUBSTITUTE OUT THE SUGAR SUBSTITUTE: Our bodies judge how many calories a food contains by how it tastes. Sugar substitutes such as saccharin, sucratose and neotame separate the taste of sweetness from the calories and are two hundred to thirteen thousand times as sweet as sugar. The taste buds communicate with the brain that energy is coming in, but the body does not get the fuel it expects. The extremely sweet signal elevates endorphins to the brain which translates to increased pleasure, which can in turn lead to eating more
• BEAT THE BLOAT: A study from the University of Alberta, Canada, found that women who experience PMS drink significantly less water than other women. Perhaps these women were concerned that drinking too much water would increase fluid retention. The fact is that not drinking enough water actually causes your body to retain fluids. BONUS FACT: Reducing salt intake and consuming more water helps the body to excrete excess fluid, which can help reduce the bloating, swelling and breast tenderness associated with PMS
• EAT CHOCOLATE: When you have a craving, eat a piece of dark chocolate. The chocolate will calm the craving and boost your endorphin production. Dark chocolate is less processed and has less sugar than other types of chocolate, but will still give you a treat. Snacks high in fiber, such as oatmeal, nuts, or fruit, are another good choice and will make you feel satisfied. SIDE BENEFIT: fiber will improve your digestion, as people under stress are more prone to irritable bowel function
For other ways to fight stress through nutrition, exercise and relaxation, get a copy of So Stressed: The Ultimate Stress-Relief Plan for Women today. http://www.amazon.com/So-Stressed-Ultimate-Stress-Relief-Women/dp/1416593586/ref=sr_1_1?ie=UTF8&s=books&qid=1259104641&sr=8-1
weightloss
Sixty-five percent of America's adult females are overweight or obese. Last month, this statistic made headlines. News networks and talk shows sometimes treat the subject of weight as if it were a raging epidemic, so much so that phrases like “West Nile Virus” and “Mad Cow Disease” have been all but forgotten. I have visions of people locking their doors and boarding up their windows. I see slim mothers gathering their families and rushing to the grocery store to buy bottled water. I can imagine the fear and bewilderment an overweight child must feel, knowing that he or she will soon die of “being fat”.
Yes, weight is an important health issue, but it is not the plague and it is not a lost cause. It is not something to panic about, and it should certainly not be a cause for shame. Everyone falls into unhealthy habits at some point in their lives. The world has many pleasant things to offer and sometimes strength eludes us. That said, it is also important to note that obesity often does lead to early death. It should be mentioned that fitness and health go hand in hand, and that healthiness almost invariably brings a greater degree of happiness. When a person is healthy, they are more energetic, more mentally acute, and often more confident. They experience fewer weight-related illnesses like diabetes and heart disease. As a general rule, they have fewer aches and pains. I'm getting happy just thinking about being healthy. Aren't you?
Well, if you're not already in good shape, it might not be quite as difficult to get there as you might think. Sure, you've seen the magical pills that guarantee “RESULTS! FAST!” You're seen contraptions that look more like torture devices than fitness machines that promise “RESULTS! ALMOST AS FAST!” One problem, of course, is that torture devices and magical pills cost money–a lot, in some cases. Those of us that don't necessarily find that to be a problem will quickly discover another problem: the results are temporary. Once the pills have run out and the abs have been sufficiently ripped, the empty bottles and gadgets are put aside. The fat returns. It doesn't have to be such an unhappy ending, of course. You could continue with your exercise regimen if you have the willpower, and you could continue taking the pills if you're not concerned about the health risks they can pose (like insomnia, high blood pressure, stroke, heart arrhythmia, and seizures).
Another recent trend in weight loss is the low-carb diet. This particular diet does seem to work well for many people, but if you're concerned about long-term health, it might not be the way to go. The thought process behind low-carb weight loss is this: starve your body of one kind of energy (carbohydrates) so that it immediately burns another kind of energy (fat). This makes sense in an elementary sort of way, but your heart and kidneys and intestines don't necessarily appreciate the simplicity of the logic. On a cellular level, your body only knows that it is getting lots and lots of fat to burn, but your body's cells need fat, protein, and carbohydrates to function. Your organs need healthy cells to perform properly, and your intestinal tract needs fiber (mostly found in those forbidden grains) to pass waste. To be truly healthy, you need to consume foods from a large array of categories, and this includes the breads and pastas that are a big no-no for low-carb diets. The main goal of low-carb diets is to lose weight fast, and sometimes it works. As is the case with most quick fixes, though, the shortsightedness of it all makes it too good to be true. While your stomach feels full and your taste buds are dancing with boiled-chicken delight, you're still essentially starving yourself.
So where do we stand now? Have we eliminated every possible method of weight loss? Of course not. Twenty years ago, if you said the word “carb” to someone, they would probably think you were referring to a carburetor. Not so long ago, diet pills were only for the medically-diagnosed obese, and only fitness centers had those workout machines with weights and pulleys and levers. So where do we stand? Well, we could always go back to the basics, couldn't we? People were still healthy twenty years ago, weren't they? Before miracle weight loss plans existed, before fast-food chains were being sued for serving hamburgers, and even before bathroom scales calculated your body-fat through your feet, millions of men and women managed to stay in good shape. How did they do that?
I don't have a detailed diet plan for any of you. Instead, I'll share some tips—things that have helped me stay in great shape for several years.
1. Nutrition Facts! Always, always check out what you're eating. Even if you don't have a strict diet plan in mind, being aware of what you're putting in your body on a regular basis is the first step. Also, be mindful of the fact that most of those numbers represent a 2000-calorie diet, but most people need to stay somewhere between 1200 and 1700 calories a day to actually lose weight. There are websites that can give you a good estimate based on your height, age, current weight and other specifics.
2. Fiber is important. High fiber content in foods makes you feel more full, because it expands within your stomach. As a result, you'll eat less, and foods will pass through the rest of your system more quickly, which is just healthier in general. Also, it keeps your lower stomach feeling flatter so you don't get depressed about your progress (or lack thereof) and go hunt for the Ben and Jerry's or the Sara Lee.
3. For the sake of your heart and your arteries, be wary of fat content. The fact is, once food is in your system, your body breaks it all down until the only thing your waistline is concerned about is the amount of calories the food contained. You body is a fat-making machine, and it converts any and all excess forms of energy to fat unless you do enough strenuous activities to turn it into muscle instead. So while fat in food isn't necessarily the only bad guy, it's bad for your heart and it often contains less vitamins than protein or carbohydrates that contain the same number of calories. In short, calories are the real culprit, but fat doesn't bring enough of the good (vitamins and nutrients) with the bad (its high calorie count) to warrant eating a lot of it.
4. Take your vitamins! Usually, when your body signals that you're hungry, it's saying, “I need this mineral and that vitamin right now, and I don't care if you have to eat a whole turkey to give it to me!” Rude, isn't it? Sometimes I want to slap myself. Seriously, though. Your body craves vitamins to function, and when it sends you signals like “must have ice-cream” you don't really think about the fact that what you really need is calcium, or maybe just a sugar lift. Because you've accidentally deprived yourself of one or two essential elements, you sometimes get cravings for the most fattening kinds of foods. To solve this problem, take multi-vitamins every day. According to a friendly gentleman at my local fitness store, time-released vitamins are best, as the others can pass through your system too quickly.
5. Know thyself. While Socrates almost certainly wasn't talking about fitness when he said this, there isn't a reason in the world why we can't steal this tidbit of wisdom. One of the problems people have with losing weight is that they set unrealistic goals. Consider your own tendencies. Think about your strengths and weaknesses and cater to them. Don't set yourself up with a plan that will prove to be unworkable. What will very likely happen in that scenario is that the whole thing will seem overwhelming, and you'll ditch the idea of fitness in its entirety and head for the fridge. Set reasonable goals for yourself. Start small. Think big, but start small.
6. Dare I say it? Exercise. No, it's not easy, especially if you haven't already developed the habit. Some of us would rather perform minor acts of self-mutilation than sweat in front of strangers. In keeping with the above tip, then—don't. If you're not going to go to the gym, don't bother buying the membership. We all know what will happen then: you'll feel like a dunce and go buy a pint of mint n' chocolate chip to cheer yourself up. Bad. Very bad. Instead, get some exercise routines from the internet or buy yourself a mini-contraption to help you burn those extra calories. Just don't expect results immediately, and don't overwork yourself too soon. Whether you're jogging, doing leg lifts, or using a treadmill, start with 100 calories per day and slowly increase your quota.
7. Small, frequent meals are great. When you eat, your metabolism raises, but it doesn't necessarily raise just enough to digest the amount of food you've eaten. Because of this, it's almost as if you're tricking your own body. If you eat six half-meals a day instead of three whole ones, you'll actually burn more calories, simply from the act of eating and digesting. This only works with half-meals, remember. Sometimes I forget.
8. Do what you can to boost your metabolism in the morning (eating and exercising), but not if it ends up doing more harm than good. It's easier for me to fast to avoid overeating, though we all know this is not the best thing to do. Eating a few bites of something in the morning and exercising even briefly will raise your metabolism for the rest of the day. If you can do something fun with this information, great, but if a bowl of fiber cereal turns into a French Toast N' Sausage Feast, uh… no.
9. Remember that as you build muscle by exercising, your body's metabolism will raise on its own. That means you'll burn more calories per day simply by existing. You'll also notice an increase in energy (to do more exercising, to build more muscle, to raise your metabolism, and so on and so forth). Initial success means more and more progress, and it slowly becomes easier.
10. Water, water, water… No, I don't drink the suggested 6-8 glasses a day, but I make every effort in the world to consume at least 4. Bottled water is convenient because you can carry it around everywhere with you and down half a bottle when little food-tauntings enter your brain. Also, if you eat a small snack and drink a lot of water afterward, you'll feel full for a longer period of time and be less inclined to think about eating. Another great thing about water is that it assists your system in eliminating toxins and waste, which can keep you feeling better all over. I buy it by the case, and it's one of the only things I refuse to ever be without.
One last thing to consider:
The body is a complete, interconnected system. You can't deprive one part of it and expect another part to go on functioning properly. You can easily lose weight without regard for your health, and you can probably even get “RESULTS! FAST!” if you take it to a far enough extreme. Remember, though, that most of those results are either temporary or damaging, and you might find yourself having to work to get yourself healthy again. In life, you can get things the quick, easy way, but you often end up paying a greater price for taking the shortcut. Weight loss is similar, and it's your health that you're putting at risk, and your health, in my opinion, is one of the most precious things you have.
Good luck to all of you.
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