Dr. Oz: How to Boost Your Metabolism All Day Long

Here are some fantastic tips from Dr. Oz on how to boost your metabolism all day long:

6:30 A.M.
Do a little yoga. It can double your metabolic rate first thing in the morning. I recommend a gentle cycle of two sun salutations. If you’re new to yoga, check out my seven-minute morning routine (which also includes a few strength-building exercises).

6:40 A.M. 
Drink cold water. Five hundred milliliters of H2O (a little more than a pint) may spike metabolism by 30 percent for as long as an hour. Water triggers the sympathetic nervous system, which in turn stimulates your metabolism. Cold water may also force your body to use energy to warm it.

6:50 A.M. 
Take 500 milligrams of white bean extract. In a 2007 study, people who took the extract (which may slow the absorption of carbs) for 30 days experienced a significant improvement in their muscle-to-fat ratio. That’s good news for metabolism since muscle burns about three times more calories than fat.

7:00 A.M. 
Eat a protein-packed breakfast. Digesting protein takes up to seven times more energy than digesting carbohydrates or fat. Try making a dozen hard-boiled eggs on Sunday, and eat one or two each day.

8:00 A.M. 
Enjoy a cup of joe. Caffeine promotes an increase in norepinephrine, a neurotransmitter that keeps your sympathetic nervous system activated and your metabolic rate humming. According to research, coffee may increase the amount of energy you burn by 16 percent for up to two hours.

9:30 A.M. 
Take 50 milligrams of forskolin. Recent studies indicate that compounds in forskolin—an extract derived from a medicinal plant—might break down fat and help raise levels of thyroid hormones, which play an important role in regulating the speed of metabolism.

10:00 A.M.
Snack on tahini dip. Tahini is made from sesame seeds, a rich source of zinc. And zinc may increase the production of leptin, a hormone that improves metabolism and curbs appetite.
11:15 A.M.
Chew a stick of sugarless gum. New England Journal of Medicine study found that this mindless activity can help your body burn 19 percent more calories per hour. (At that rate, if you chewed gum every waking hour, you’d lose 11 pounds over the course of a year! And likely drive everyone around you nuts.)
12:00 P.M. 
Go for a brisk 15-minute walk. A trip around the block can triple your metabolic rate. This boost continues after you stop moving because the body consumes more oxygen, a crucial player in metabolism, when it’s recovering from exertion.
12:45 P.M.
Spice up lunch with peppers. Capsaicin, the key substance that makes chili peppers hot, stimulates your “fight or flight” stress response and may increase metabolism by 23 percent. Peppers may even improve your muscle-to-fat ratio: Research suggests that capsaicin inhibits the generation of fat cells.
2:00 P.M. 
Sip a cup of green teaThis miracle beverage pairs caffeine with a compound known as EGCG—and together they create an even greater bump in metabolism than caffeine alone. Studies also indicate that green tea may reduce body fatand trim the waistline.
5:00 P.M.
Use your muscles—with your mind. Believe it or not, visualizing a workout can actually trick your body into strengthening your calorie-zapping muscle: A Cleveland Clinicstudy discovered that participants who spent 15 minutes a day imagining flexing their biceps had a 13.5 percent increase in their strength after three months.
5:15 P.M.
Use your muscles—with your muscles. After age 30, we lose 3 to 8 percent of our muscle mass per decade, which is one of the main reasons metabolism slows. To counteract that loss, aim to do two to three 30-minute strength-training sessions a week, using moves that engage as many muscles as possible, like squatsplanks, and lunges.

6:30 P.M. 
Cook dinner with coconut oil. Most of the oils we eat are converted largely into fat. But coconut oil, with its unique molecular makeup, is rapidly converted into energy—and may causea 12 percent bump in your metabolism.

6:55 P.M. 
Add dairy to your meal. Calcium can help improve your muscle-to-fat ratio in two ways: It binds with fat to reduce the body’s absorption of fat. And any remaining calcium typically circulates in your bloodstream, helping to break down fat cells.

7:00 P.M. 
Garnish with dill weed or chives. Both of these herbs are packed with kaempferol, a flavonoid that has been shown to increase the production of metabolism-spurring thyroid hormones by about 150 percent.
7:45 P.M. 
Unwind with a glass of wine. Alcohol can raise your metabolic rate for up to 95 minutes. In fact, a large peer-reviewed study found that women who regularly enjoy a drink are seven to eight pounds lighter, on average, than teetotalers.

10:30 P.M.
Hit the hay. Irregular sleep patterns can disrupt the circadian rhythm of your cells, throwing your metabolism out of whack. Do your best to get a steady eight hours of rest each night.

Keep reading: 4 more ways to turn back the clock

Read more: http://www.oprah.com/health/How-to-Increase-Your-Metabolism-All-Day/7#ixzz1wSfYZpRa

How Sunday’s Time Change Will Affect Your Health

On Sunday, March 11, 2012, we Spring our clocks forward one hour at 2 a.m.  The good news is more Sunlight (Yay!).  The bad news is it may affect your health, mood, body clock, work and sleep.

Here’s an advance look at some things you can do to help your system adjust well.

I’m on a writing assignment the rest of the week, so I’ll leave this up for you.  Scroll if you want to go right to Solutions.

The History of Daylight Saving Time

Daylight saving time (DST) is a change in the standard time with the purpose of getting better use of the daylight by having the sun rise one hour later in the morning and set one hour later in the evening. Although it has only been used in the past hundred years, the idea of DST was first conceived many years before.

For some people, it is not easy winding the clock forward by one hour as part of the daylight saving schedule. There are those who complain that daylight saving time affects their health, mood and body clocks, and that their sleeping patterns are out of synchronization.

Furthermore, a recent study found a link between heart attack incidences and daylight saving time. However, researchers have suggested a number of possible solutions in combating the physiological effects of the daylight saving changes.

Health Issues

Many people say that daylight saving time affects their sleeping patterns and body clocks. Drowsiness, headaches and additional stress are among the complaints given by those who feel negatively affected by daylight saving time.

The number of heart attacks increased significantly for the first three days after the transition to daylight saving time in the spring. In contrast, there were fewer incidences of heart attacks after the transition from daylight saving to standard time in the autumn. The study found that the most plausible explanation for the findings is the adverse effect of sleep deprivation on cardiovascular health.

Moreover, the study reported that transitions into daylight saving time could disrupt chronobiologic rhythms and influence the duration and quality of sleep, which lasts for many days after the shifts. According to the researchers, the study also provides a possible explanation for heart attacks most commonly occurring on Mondays. This study, titled Shifts to and from Daylight Saving Time and Incidence of Myocardial Infarction, was conducted by Imre Janszky and Rickard Ljungand and was published in The New England Journal of Medicine on October 30, 2008.

Another study, printed in Current Biology in 2007 and titled The Human Circadian Clock‘s Seasonal Adjustment Is Disrupted by Daylight Saving Time, indicates that the human circadian system does not adjust to daylight saving time and that its seasonal adaptation to the changing photoperiods is disrupted by the introduction of summer time. This disruption may extend to other aspects of seasonal biology in humans.

Two studies give a different light to the impact of daylight saving time on the human condition, particularly regarding mental health. Both studies were published in 2008. One study linked daylight saving time with suicide rates, while the other study found that it had no effect on manic episodes.

The first study, titled Small shifts in diurnal rhythms are associated with an increase in suicide: The effect of daylight saving, used Australian suicide data from 1971 to 2001 to determine the impact on the number of suicides of a one-hour time shift due to daylight saving. The results confirm that male suicide rates rise in the weeks following the commencement of daylight saving compared to the weeks following the return to Eastern Standard Time (EST) and for the rest of the year. After adjusting for the season, prior to 1986 suicide rates in the weeks following the end of daylight saving remained significantly increased compared to the rest of autumn. This study suggests that small changes in chronobiological rhythms are potentially destabilizing in vulnerable individuals.

The other study,called Daylight saving time transitions and hospital treatments due to accidents or manic episodes, found that transitions into or out of daylight saving time had no significant effect on the incidence of accidents or manic episodes. The study explored transitions in and out of daylight saving time and its effect on accidents and manic episodes in Finland during 1987 to 2003.

Health Solutions to Swing to Daylight Saving Time

Exercise in form of a brisk walk or run can help people adjust to the advanced clocks. Biologist David Glass of Kent State University (cited in ABC News) suggests that a brisk walk or run stimulates the serotonin release in the brain and other types of neurotransmitters that will phase-advance the clock.

Another suggestion is to gain exposure to bright natural light for an hour or two. According to Harvard University Gazette, people can adjust their daily rhythms by sitting in front of “light boxes”, which are banks of fluorescent bulbs that emit two to three times more light than found in a typical room at home. This type of light is bright white light.

Other suggestions are: to take low dosage melatonin supplements to boost melatonin levels, as melatonin regulates cycles of sleep and wakefulness (although it is best to consult with a qualified health care professional on this matter); and to eat earlier – tricking the body to think it is later by eating dinner early (and avoiding caffeine and alcohol) may help to fall asleep sooner.

On another health note, in March 2008 Health Canada reminded people using medical devices or systems with internal clocks to check that they continued to worked properly during the daylight saving switch.

Examples of medical devices that could be affected by the change include (but are not limited to): implanted pacemakers/defibrillators with sleep modes that can only be adjusted by physicians; holter monitors, used to continuously record heartbeat; and glucose monitors that store data on glucose levels. Though users of these devices may be inconvenienced by the need to reset equipment timers, there is no safety risk to users of these devices, according to Health Canada.

Disclaimer: This article provides general information only. Information on this site is not a substitute for professional health care advice.

[Source: www.timeanddate.com]

More About Daylight Saving Time

DST in year 2012

More information

Related links

External links

INSIGHTFUL COMMENT FROM MICHELLE SYDNEY LEVY BLAUSTEIN:

Michelle Sydney Levy Blaustein  “An interesting experiment would be to have several people live in a biosphere without clocks, calendars, or any other time constraints and see what they naturally do.

An interesting report recently appeared in WIRED Magazine about the value of naps and different nap patterns tested by some brilliant people.”

Quick Injection Helps Stop Epileptic Seizures by Howard LeWine, M.D., Chief Medical Editor, Internet Publishing, Harvard Health Publications

An epileptic seizure is a frightening thing to experience, and almost as frightening to watch. The person loses consciousness and falls to the ground. His or her muscles contract in spasms, causing uncontrollable jerks and twitches. Spasms of the jaw muscles can cause the person to bite his or her tongue. Breathing becomes difficult, and may even stop briefly. Seizurescause some people to lose control of their bladder or bowels.

 

Fortunately, most seizures stop on their own after a couple minutes. Any that last longer than five to 10 minutes (doctors call such long-lasting seizures status epilepticus) are a medical emergency and must be halted with medication administered intravenously by a doctor or emergency medical technician.

More than 50,000 people in the United States die from prolonged seizures every year, either from brain damage due to the seizure itself or from accidents related to passing out mid-attack.

The New England Journal of Medicine
Image via Wikipedia

A study published last week in the New England Journal of Medicine indicates that a hand-held auto-injector—much like the epi pens used by people with life-threatening allergies—could be used to treat seizures that don’t stop on their own. This could pave the way for home treatment of epileptic seizures.

Muscle trumps vein

For the trial, more than 4,000 emergency medical technicians were trained to administer seizure-stopping drugs called benzodiazepines two ways: through an intravenous line inserted into a vein in the arm (the current standard treatment), and with a device that automatically injects the drug into the thigh. Intravenous administration works faster, but it can be hard to put an intravenous line into the arm of someone having a seizure. Injection into the thigh takes effect a bit more slowly, but is far easier to do.

Over an 18-month period, emergency medical crews responded to 893 long-lasting seizures. Half of the people in status epilepticus received a benzodiazepine intravenously, the other half by thigh injection. The muscle injection worked faster and better. It stopped the seizure in 73% of the people before they arrived at the hospital. The intravenous route stopped the seizure in 63%.

Minutes matter

Seizures that end quickly don’t damage the brain. Those that last longer than five minutes can cause permanent brain damage and disability. The longer a seizure goes on past 10 minutes, the harder it is to stop it with medication. And up to one in five people die from a long-lasting seizure. So the sooner an anti-seizure medication can reach the brain, the better.

If you ever witness a seizure, stay calm and do your best to keep everyone else calm. Here are some steps you can take:

Call 911, or have someone else do it.

Time the seizure. This information will be helpful when the emergency medical crew arrives. Try to remember as many details as you can to tell the paramedics and doctor later.

Provide support. Don’t try to hold the person down or force anything into his or her mouth, even if the tongue is bleeding. To prevent head injury, gently position a soft, flat object like a jacket under the head. Remove any hard or sharp objects that are near the person.

When the jerking stops, gently roll the person onto his or her side. When the person wakes up, be reassuring and provide transportation or other help that may be needed.

Looking ahead

This one study isn’t the green light for doctors to give auto-injectors filled with anti-seizure medication to all of their patients who have seizures. With further testing for safety, though, that is likely to happen. This could spare these people and their families the agonizing wait for an ambulance to arrive in order to halt the seizure. Proper education on the use of these injectors will also be important.

In addition to auto-injectors, researchers are also testing a nasal spray containing a benzodiazepine. This could deliver the medication to the brain even faster than an auto-injector.

LINK:  http://www.health.harvard.edu/

Fitness Benefits Gains Insurers Healthy Elderly, Study Finds

Image

By Sarah Frier

(Updates with UnitedHealth comments in 10th paragraph.)

Jan. 12 (Bloomberg) — The offer of a fitness club membership is helping insurers including UnitedHealth Group Inc. and Humana Inc. draw healthier and less costly patients to their Medicare programs, said researchers reporting in the New England Journal of Medicine.

The study found 35.3 percent of new enrollees in a fitness membership benefit plan reported “excellent” or “very good” health, compared with 29.1 percent in the group without the benefit. The number of plans offering the memberships rose to 58 in 2008 from 4 in 2002, the researchers said.

The five largest insurers are looking to expand their roles in offering government-subsidized health plans as the number of Americans covered by them grows under the 2010 U.S. health law. In doing so, the companies may try to “cherry pick” members who are more likely to be healthy using the fitness memberships, said Amal Trivedi, an assistant professor of community health at Brown University in Providence, Rhode Island, and the author of the report released yesterday.

“In general, the government’s goal is to have plans compete on their value to Medicare beneficiaries, and not on their ability to cherry pick the healthiest patients,” Trivedi said in a telephone interview. “They have still found a way to do that in a market that’s very regulated.”

Researchers compared about 5,000 people using 11 Medicare Advantage plans offering fitness-club memberships with those who didn’t receive the benefit. The research by Trivedi and Alicia Cooper was based on patient self-reporting, and the groups weren’t randomly assigned to plans.

Advantage Plans

Medicare Advantage is a U.S.-supported program in which managed-care health plans are sold by commercial insurers. The plans cover and help coordinate medical services, physician fees and hospitalizations and offer benefits not offered by traditional Medicare plans. The U.S. prescription drug program for the elderly is regulated so companies can’t deny coverage for high-risk members.

Cigna Corp. has a Medicare Advantage HMO plan in Arizona that offers a program that reimburses $200 for fitness classes, said Leigh Woodward, a spokeswoman for the Philadelphia-based company, in an e-mailed response to questions.

“The Golden Vitality program isn’t part of a strategy to get a healthier risk pool, but part of our overall health and wellness strategy, which aligns with Cigna’s mission to help the people we serve improve their health, well-being and sense of security,” she said.

‘Popular’ Program

Humana’s program “is very popular with our members,” said Jim Turner, a spokesman for the Louisville, Kentucky-based insurer, in an e-mail. “The main reason is to help our members stay physically active and live healthier lives.”

Advantage programs are required to offer benefits that aren’t part of the traditional Medicare plans, said Tyler Mason, a UnitedHealth spokesman. “We work hard to combine a benefit package that offers value to our members. This includes gym memberships when possible,” he said in an e-mail.

Cynthia Michener, an Aetna Inc. spokeswoman, said in an e- mail that the company provides health incentives in programs besides Medicare and government programs, and is not reacting to regulation. Jill Becher of WellPoint Inc. didn’t return a request for comment.

The government has added standard benefits packages, risk- adjusted payment and guaranteed coverage to balance the industry, said Trivedi, whose study was sponsored by the National Institute on Aging.

The commercial business accounts for less than half of the combined revenue for insurers for the first time in at least two decades, according to a Bloomberg Government report. Quarterly revenue from Medicare, the U.S. program for the elderly and disabled, increased by one third, to $16.4 billion, from the third quarter of 2008 to the same period in 2011 for the four largest insurers that reported figures.

Advantage plans may produce a $10 billion increase in revenue by 2015 as more baby boomers retire, industry analysts have said.

Sources: 

–Editor: Andrew Pollack, Bruce Rule

To contact the reporter on this story: Sarah Frier in New York at sfrier1@bloomberg.net;

To contact the editor responsible for this story: Reg Gale at rgale5@bloomberg.net.