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Monday 23 October 2017

Water Fasting: Benefits and Dangers

Fasting, a method of restricting food intake, has been practiced for thousands of years.
Water fasting is a type of fast that restricts everything except water. It has become more popular in recent years as a quick way to lose weight.
Studies have shown that water fasting could have health benefits. It may lower the risk of some chronic diseases and may stimulate autophagy, a process that helps your body break down and recycle old parts of your cells (12).
That said, human studies on water fasting are very limited. It also comes with many health risks and is not suitable for everyone.
This article gives you an overview of water fasting and how it works, as well as its benefits and dangers.

What Is Water Fasting?


Water fasting is a type of fast where you cannot consume anything besides water.
Most water fasts last between 24 to 72 hours. You should not follow a water fast for longer than this without medical supervision.
Here are a few reasons why people try water fasting:
  • Religious or spiritual reasons
  • To lose weight
  • For “detoxing”
  • For its health benefits
  • Preparing for a medical procedure
The main reason why people try water fasting is for its health benefits.
That’s because several studies have linked water fasting with some impressive health benefits. This includes a lower risk of cancers, heart disease and diabetes (123).
Water fasting may also promote autophagy, a process where your body breaks down and recycles old parts of your cells that may potentially be dangerous (4).
Popular diets like the lemon detox cleanse are modeled after the water fast. The lemon detox cleanse only lets you drink a mixture of lemon juice, water, maple syrup and cayenne pepper, several times per day for up to 7 days (5).
However, water fasting has many risks and can be very dangerous if followed for too long.
SUMMARY:Water fasting is a type of fast in which you are not allowed to consume anything except water. It is linked with a lower risk of chronic diseases and autophagy but also comes with many health risks.

How Do You Water Fast?

There are no scientific guidelines on how to start water fasting.
However, there are several groups of people who should not water fast without medical supervision.
This includes people with gout, diabetes (both types 1 and 2), chronic kidney disease, eating disorders, older adults, pregnant women and children (67).
If you have never water fasted before, it is a good idea to spend three to four days preparing your body for being without food.
You can do this by eating smaller portions at each meal or by fasting for part of the day.

Water Fast (24 to 72 hours)

During a water fast, you are not allowed to eat or drink anything besides water.
Most people drink two to three liters of water per day of a water fast.
The water fast lasts a total of 24 to 72 hours. You should not water fast for longer than this without medical supervision because of health risks.
Some people may feel weak or dizzy during a water fast and may want to avoid operating heavy machinery and driving to avoid causing an accident (8).

Post-Fast (1 to 3 days)

After the water fast, you should resist the urge to eat a big meal.
This is because eating a large meal after a fast may cause uncomfortable symptoms.
Instead, break your fast with a smoothie or smaller meals. You can start introducing larger meals throughout the day as you feel more comfortable.
The post-fast phase is especially important after longer fasts. This is because you may be at risk of refeeding syndrome, a potentially fatal condition where the body undergoes rapid changes in fluid and electrolytes (9).
This phase normally lasts a day, but people who fast for three or more days may need up to three days before they feel comfortable eating larger meals.
SUMMARY:A water fast is usually lasts 24 to 72 hours and is followed by a post-fast phase. If you’re new to water fasting, you might want to spend three to four days preparing your body to be without food by reducing your portion sizes or fasting for part of the day.

Potential Benefits of Water Fasting

Water fasting has been linked with a variety of health benefits in human and animal studies.
Here are a few health benefits of water fasting.

It May Promote Autophagy

Autophagy is a process where old parts of your cells are broken down and recycled (4).
Several studies have found that autophagy may help protect against diseases like cancer, Alzheimer’s disease and heart disease (101112).
For example, autophagy may prevent damaged parts of your cells from collecting, which is a risk factor for many cancers. This may help prevent cancer cells from growing (13).
Research from animal studies consistently finds that water fasting helps promote autophagy. Animal studies also show that autophagy may help extend lifespan (1314).
That said, there are very few human studies on water fasting, autophagy and disease prevention. More research is needed before recommending it to promote autophagy.

It May Help Lower Blood Pressure

Research shows that longer, medically supervised water fasts may help people with high blood pressure lower their blood pressure (1516).
In one study, 68 people who had borderline high blood pressure water fasted for nearly 14 days under medical supervision.
At the end of the fast, 82% of people saw their blood pressure fall to healthy levels (120/80 mmHg). Additionally, the average drop in blood pressure was 20 mmHg for systolic (upper value) and 7 mmHg for diastolic (lower value), which is significant (15).
In another study, 174 people with high blood pressure water fasted for an average of 10 to 11 days.
At the end of the fast, 90% of people achieved a blood pressure lower than 140/90 mmHg — the limits used to diagnose high blood pressure. Additionally, the average fall in systolic blood pressure (upper value) was a substantial 37 mm HG (16).
Unfortunately, there are no human studies that investigate the link between short-term water fasts (24 to 72 hours) and blood pressure.

It May Improve Insulin and Leptin Sensitivity

Insulin and leptin are important hormones that affect the body's metabolism. Insulin helps the body store nutrients from the bloodstream, while leptin helps the body feel full (1718).
Research shows that water fasting could make your body more sensitive to leptin and insulin. Greater sensitivity makes these hormones more effective (19202122).
For example, being more insulin sensitive means your body is more efficient at reducing blood sugar. Meanwhile, being more leptin sensitive could help your body process hunger signals more efficiently and, in turn, may lower your risk of obesity (2324).

It May Lower the Risk of Several Chronic Diseases

There is some evidence that water fasting may lower the risk of chronic diseases like diabetes, cancer and heart disease (22526).
In one study, 30 healthy adults followed a water fast for 24 hours. After the fast, they had significantly lower blood levels of cholesterol and triglycerides — two risk factors for heart disease (27).
Several animal studies have also found that water fasting may protect the heart against damage from free radicals (228).
Free radicals are unstable molecules that can damage parts of cells. They are known to play a role in many chronic diseases (29).
Moreover, research on animals has found that water fasting may suppress genes that help cancer cells grow. It may also improve the effects of chemotherapy (30).
Keep in mind, there are only a handful of studies that look at the impact of water fasting in humans. More research on humans is needed before making recommendations.
SUMMARY:Research shows that water fasting may lower the risk of many chronic diseases and promote autophagy. However, most research is from animal studies or are short-term. More studies are needed before recommending it.

Dangers and Risks of Water Fasting

Although water fasting may have some benefits, it comes with health risks.
Here are a few dangers and risks of water fasting.

You May Lose the Wrong Type of Weight

Because a water fast restricts calories, you will lose a lot of weight quickly.
In fact, research shows that you may lose up to 2 pounds (0.9 kg) each day of the 24- to 72-hour water fast (7).
Unfortunately, a lot of the weight you lose may come from water, carbs and even muscle mass.

You May Become Dehydrated

Although it sounds strange, a water fast could make you dehydrated. This is because roughly 20 to 30% of your daily water intake comes from the foods you eat (31).
If you’re drinking the same amount of water but not eating foods, then you might not be getting enough water.
Symptoms of dehydration include dizziness, nausea, headaches, constipation, low blood pressure and low productivity. To avoid dehydration, you may need to drink more than usual (32).

You May Suffer From Orthostatic Hypotension

Orthostatic hypotension is common among people who water fast (33).
It is defined as a drop in blood pressure that happens when you suddenly stand up, and can leave you dizzy, lightheaded and at risk of fainting (73334).
If you suffer from orthostatic hypotension while fasting, then you may need to avoid driving or operating heavy machinery. The dizziness and risk of fainting could lead to an accident.
If you experience these symptoms during a water fast, then this fast may not suit you.

Water Fasting May Worsen Several Medical Conditions

Although a water fast is relatively short, there are a few conditions that may be aggravated by water fasting.
People with the following medical conditions should not water fast without first seeking advice from their doctor:
  • Gout: Water fasting may increase uric acid production, a risk factor for gout attacks (735).
  • Diabetes:Fasting may increase the risk of adverse side effects in type 1 and type 2 diabetes (36).
  • Chronic kidney disease: Water fasting may cause further damage to the kidneys for people with chronic kidney disease (37).
  • Eating disorders: There is some evidence that fasting may encourage eating disorders like bulimia, especially in teenagers (38).
  • Heartburn: Fasting may trigger heartburn, as your body may continue to make lots of stomach acid without any food to digest (39).
SUMMARY:Although water fasting may have some health benefits, it also comes with many risks and dangers. For example, water fasting could make you prone to muscle loss, dehydration, blood pressure changes and a variety of other health conditions.

Will Water Fasting Help You Burn Fat?

Water fasting is not an effective way to burn fat.
Although it can help you lose weight rapidly, most of the weight you lose will most likely come from water, carbs and muscle mass, rather than fat (7).
Not to mention, water fasts come with plenty of health risks that are easily avoidable.
If you want the benefits of fasting but also want to lose weight, then try intermittent fasting or alternate-day fasting.
These fasts provide similar health benefits but can be followed for much longer as they allow you to eat food (4041).
SUMMARY:A water fast is not an effective way to burn fat, as it takes several days before your body starts to burn fat for fuel. However, other types of fasting can offer you the benefits of fasting and weight loss with fewer risks.

The Bottom Line


Water fasting is a popular method of fasting that may have some health benefits.
However, most of the health benefits of water fasting are seen in animal studies. Human studies might not show the same effect.
Water fasting also comes with several risks, especially if you fast for longer than three days or have medical conditions like gout, chronic kidney disease or diabetes.
If you want the health benefits of fasting, try safer methods like intermittent fasting and alternate-day fasting. These fasts allow you to eat some food, which makes them easier to follow long-term.

8 Fermented Foods to Boost Digestion and Health

Fermentation is a process that involves the breakdown of sugars by bacteria and yeast.
Not only does this help enhance the preservation of foods, but eating fermented foods can also boost the number of beneficial bacteria, or probiotics, found in your gut.
Probiotics have been associated with a variety of health benefits, including improved digestion, better immunity and even increased weight loss .
This article looks at 8 fermented foods that have been shown to improve health and digestion.

1. Kefir

 
Kefir is a type of cultured dairy product.
It is made by adding kefir grains, which are made up of a combination of yeast and bacteria, to milk. This results in a thick and tangy beverage with a taste that is often compared to yogurt.
Studies have shown that kefir may come with many benefits, affecting everything from digestion to inflammation to bone health.
In one small study, kefir was shown to improve the digestion of lactose in 15 people with lactose intolerance. Those who are lactose intolerant are unable to digest the sugars in dairy products, resulting in symptoms like cramps, bloating and diarrhea (4).
Another study found that consuming 6.7 ounces (200 ml) of kefir daily for six weeks decreased markers of inflammation, a known contributor to the development of chronic diseases like heart disease and cancer (56)
Kefir may also help enhance bone health. One study looked at the effects of kefir on 40 people with osteoporosis, a condition characterized by weak, porous bones.
After six months, the group consuming kefir was found to have improved bone mineral density, compared to a control group (7).
Enjoy kefir on its own or use it to give your smoothies and blended drinks a boost.
SUMMARY:Kefir is a fermented dairy product that may improve lactose digestion, decrease inflammation and boost bone health.

2. Tempeh

Tempeh is made from fermented soybeans that have been pressed into a compact cake.
This high-protein meat substitute is firm but chewy and can be baked, steamed or sautéed before being added to dishes.
In addition to its impressive probiotic content, tempeh is rich in many nutrients that may better your health. For example, soy protein has been shown to reduce certain risk factors for heart disease.
One study in 42 people with high cholesterol looked at the effects of eating either soy protein or animal protein. Those eating soy protein had a 5.7% decrease in “bad” LDL cholesterol, a 4.4% reduction in total cholesterol and a 13.3% reduction in blood triglycerides (8).
Additionally, a test-tube study found that certain plant compounds in tempeh could act as antioxidants, helping reduce the buildup of free radicals, which are harmful compounds that can contribute to chronic disease (9).
Tempeh is perfect for vegetarians and meat-eaters alike. Use it for anything from sandwiches to stir-fries to take advantage of its many health benefits.
SUMMARY:Tempeh is made from fermented soybeans. It is high in probiotics and contains compounds that may act as antioxidants and improve heart health.

3. Natto

Natto is a staple probiotic food in traditional Japanese cuisine and, like tempeh, made from fermented soybeans.
It contains a good amount of fiber, providing 5 grams per 3.5-ounce (100-gram) serving (10).
Fiber may help support digestive health. It moves through the body undigested, adding bulk to stool to help promote regularity and alleviate constipation (11).
Natto is also high in vitamin K, an important nutrient that’s involved in the metabolism of calcium and plays a major role in bone health. In one study of 944 women, natto intake was associated with reduced bone loss in those who were postmenopausal (12).
The fermentation of natto also produces an enzyme called nattokinase. One study in 12 people showed that supplementing with nattokinase helped prevent and dissolve blood clots (13).
Another study also found that supplementing with this enzyme helped reduce systolic and diastolic blood pressure by 5.5 and 2.84 mmHg, respectively (14).
Natto has a very strong flavor and slippery texture. It is often paired with rice and served as part of a digestion-boosting breakfast.
SUMMARY:Natto is a fermented soybean product. Its high fiber content may promote regularity and help prevent bone loss. It also produces an enzyme that can reduce blood pressure and help dissolve blood clots.

4. Kombucha

Kombucha is a fermented tea that is fizzy, tart and flavorful. It is made from either black or green tea and contains their potent health-promoting properties.
Animal studies show that drinking kombucha could help prevent liver toxicity and damage caused by exposure to harmful chemicals (151617).
Test-tube studies have also found that kombucha could help induce cancer cell death and block the spread of cancer cells (1819).
One animal study even found that kombucha helped reduce blood sugar, triglycerides and LDL cholesterol (20).
Although most of the current research is limited to test-tube and animal studies, the benefits of kombucha and its components are promising. Nevertheless, further studies are needed to determine how kombucha may affect humans.
Thanks to its rising popularity, kombucha can be found at most major grocery stores. It can also be made at home, though it should be prepared carefully to prevent contamination or over-fermentation.
SUMMARY:Kombucha is a fermented tea. Although more research is needed, animal and test-tube studies have found that it could help protect the liver, decrease blood sugar and reduce levels of cholesterol and triglycerides.

5. Miso

Miso is a common seasoning in Japanese cuisine. It’s made by fermenting soybeans with salt and koji, a type of fungus.
It is most often found in miso soup, a flavorful dish made up of miso paste and stock that is traditionally served for breakfast.
In addition to its probiotic content, several studies have found health benefits tied to miso.
In one study including 21,852 women, consuming miso soup was linked to a lower risk of breast cancer (21).
Miso may also help lower blood pressure and protect heart health. In fact, a study in rats found that the long-term consumption of miso soup helped normalize blood pressure (22).
Another study in over 40,000 people showed that a higher intake of miso soup was associated with a lower risk of stroke (23).
Remember that many of these studies show an association, but they don’t take other factors into consideration. More studies are needed to evaluate miso’s health effects.
Besides stirring miso into soup, you can try using it to glaze cooked vegetables, spice up salad dressings or marinate meat.
SUMMARY:Miso is a seasoning made from fermented soybeans. It has been associated with a reduced risk of cancer and improved heart health, though more human studies are needed. 

6. Kimchi

Kimchi is a popular Korean side dish that is usually made from fermented cabbage, although it can also be made from other fermented vegetables like radishes.
It boasts an extensive array of health benefits and may be especially effective when it comes to lowering cholesterol and reducing insulin resistance.
Insulin is responsible for transporting glucose from the blood to the tissues. When you sustain high levels of insulin for long periods, your body stops responding to it normally, resulting in high blood sugar and insulin resistance.
In one study, 21 people with prediabetes consumed either fresh or fermented kimchi for eight weeks. By the end of the study, those consuming fermented kimchi had decreased insulin resistance, blood pressure and body weight (24).
In another study, people were given a diet with either a high or low amount of kimchi for seven days. Interestingly, a higher intake of kimchi led to greater decreases in blood sugar, blood cholesterol and “bad” LDL cholesterol (25).
Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.
SUMMARY:Kimchi is made from fermented vegetables such as cabbage or radishes. Studies have found that it may help reduce insulin resistance and blood cholesterol.

7. Sauerkraut

Sauerkraut is a popular condiment consisting of shredded cabbage that has been fermented by lactic acid bacteria. It is low in calories but contains plenty of fiber, vitamin C and vitamin K (26).
It also contains a good amount of lutein and zeaxanthin, two antioxidants that help promote eye health and reduce the risk of eye disease (27).
The antioxidant content of sauerkraut may also have promising effects on cancer prevention.
One test-tube study showed that treating breast cancer cells with cabbage juice decreased the activity of certain enzymes related to cancer formation (28).
However, the current evidence is limited and more research is needed to look at how these findings may translate to humans.
You can use sauerkraut in just about anything. Throw it in your next casserole, add it to a hearty bowl of soup or use it to top off a satisfying sandwich.
To get the most health benefits, be sure to choose unpasteurized sauerkraut, as the process of pasteurization kills off beneficial bacteria.
SUMMARY:Sauerkraut is made from shredded cabbage that has been fermented. It is high in antioxidants that are important for eye health, and it’s easy to add to many dishes.

8. Probiotic Yogurt

Yogurt is produced from milk that has been fermented, most commonly with lactic acid bacteria.
It is high in many important nutrients, including calcium, potassium, phosphorus, riboflavin and vitamin B12 (29).
Yogurt has also been associated with a wide variety of health benefits.
One review of 14 studies showed that fermented milk products like probiotic yogurt could help reduce blood pressure, especially in those with high blood pressure (30).
Another study found that a higher intake of yogurt was linked to improvements in bone mineral density and physical function in older adults (31).
It may also help keep your waistline in check. A recent review showed that eating yogurt was associated with a lower body weight, less body fat and a smaller waist circumference (32).
Remember that not all yogurt varieties contain probiotics, as these beneficial bacteria are often killed during processing.
Look for yogurts that contain live cultures to make sure you’re getting your dose of probiotics. Additionally, make sure to opt for yogurts with minimal added sugar. 

The Bottom Line


Fermentation can help increase both the shelf life and health benefits of many different foods.
The probiotics found in fermented foods have been associated with improvements in digestion, immunity, weight loss and more (123).
In addition to containing these beneficial probiotics, fermented foods can positively impact many other aspects of health and are an excellent addition to your diet.

Sunday 22 October 2017

Useful Tips For Complete A-Holes (22 pics)


Sleep at work with your head down as if you're praying. If caught, raise your head and say, "In Jesus' name, amen." Your boss will be too paranoid of legal ramifications to yell at you. 
Wear military insignia at a country bar to get free drinks all night.


If you're too scared to walk up to that hot girl and ask her out, picture her immediately after eating tainted Taco Bell, sweating bullets on the can.

Avoid work by telling your boss that your brother recently came out of the closet and you need to support him while he informs your parents. If you need to skip another day, tell your boss your father broke both your brother's legs and you're in the hospital with him.

Place parking cones around your vehicle while illegally parked. Authorities will assume other authorities put them there.

Go to a hippie concert and sell brownies for $10 a pop. The hippies will think they're filled with pot. An hour later when they feel nothing, you will be long gone, counting your money (and they won't call the cops because they're the stoners).

If you're drinking and driving (ice cold sodas, of course) and don't have a pesky bottle opener, use a seat belt.

Walk next to a minority if you're shoplifting. When the alarm goes off, guess who they're going to check?

Strap on a SARS mask whenever you use public transportation. No one will want to sit next to you, and you can avoid their germs, as well.

Too poor to buy a grill? Steal a shopping cart.

Right before a huge test, email everyone in class. Tell them you've created a masterful study guide and that you'd like to compare notes. Once you've gotten theirs, mysteriously disappear.

If you've hit a parked car, get out and write a note on the hood that says, "If I was your boyfriend I'd never let you go, I can show you things you ain't never seen before. Swaggy." Everyone in the vicinity will assume you're writing a note like a responsible citizen, when in reality, you're writing lyrics to a Justin Bieber song.

When you're having a rough day and you'd like to blow off some steam, flip off a baby. The baby can't fight back, and the gesture is cathartic.

Save on cleaning supplies by rubbing your cat on the floors of your home.

Visit Costco and hit up the free samples. Double back three or four times because the servers are usually decrepit old ladies who won't remember you.

To avoid paying for parking, walk to the entrance before you get into your car and press the button for a new ticket. When exiting, insert the new ticket into the slot. Unless there's some Johnny Law parking attendant watching your every move, you get free parking.

Remaining silent is one of the most effective ways to get information out of someone. If that doesn't work, waterboard them.

Always carry fart spray in your car. In the case that you get pulled over by a cop, tell him you have IBS. If he doesn't budge, while he's back in his cruiser entering your information, pull out a jar of Nutella and rub it on your fingers as proof. Say, "Please, officer, please," while holding your stomach. He'll let you off. If he doesn't, he's Satan in the flesh.

If you're in a crowded bar and there's no place to sit, hit on a hot girl. Tell her that you like the way she smells and that she has a pretty mouth. She will leave, and you can take her seat.

Enter every fruit as bananas at self-checkout machines. Bananas are the cheapest by a huge margin, and self-checkout machines don't have eyes.

Tell your mother that your voicemail is broken. This can save you hours per week.

Don't pay for textbooks. Use Google.