Why is Cartilage? Cartilage is the body-wide, tough, flexible tissue. Cartilage is a shock absorber and mold that serves two principal functions. Cartilage covers the joining surface so that the bones flow over and reduce friction and prevent damage. It supports you when moving, bending, extending and running. The tough, flexible cartilage tissue is perfect for the creation of uniquely shaped and curved body components which otherwise would not have bone support. Unlike to other tissue types, cartilage has no blood supply of its own. Therefore damaged cartilage does not recover as rapidly as harmed skin or muscles, helping blood cells to repair damaged tissues. Causes of Cartilage Damage a man playing football, Credits: pixabay Direct blow – if a joint receives a heavy impact, perhaps during a bad fall or an automobile accident, the cartilage may be damaged. Sportspeople have a higher risk of suffering from articular damage, especially those involved in high impact sports like American football, rugby, and wrestling. Wear and tear – a joint that experiences a long period of stress can become damaged. Obese individuals are more likely to damage their knee over a 20-year period than a person of normal weight, simply because the body is under a much higher degree of physical stress. Inflammation, breakdown, and eventual loss of cartilage in the joints is known as osteoarthritis. Lack of movement – the joints need to move regularly to remain healthy. Long periods of inactivity or immobility increase the risk of damage to the cartilage Symptoms symptoms of cartilage damage, Credits: pixabay Patients with damage to the cartilage in a joint (articular cartilage damage) will experience: Inflammation – the area swells, becomes warmer than other parts of the body, and is tender, sore, and painful. Joint pain Stiffness Range limitation – the affected limb will not move so freely and easily. The most common location for cartilage damage is in the knee joint. In some cases of knee joint damage, bleeding can occur inside the knee joint. This is known as haemarthrosis and can lead to skin around the joint swelling up. Dark red blotches similar to bruises may also develop on the skin. Diagnosis MRI scan, Credits: pixabay Diagnosing articular cartilage damage can be challenging because it cannot be confirmed through a physical examination. Also, the symptoms are often similar to other types of knee injures, such as a sprain or a damaged ligament. Magnetic Resonance Imaging (MRI) Magnetic resonance imaging (MRI) scans are often used for detecting cartilage damage. MRI scans use strong magnetic fields and radio waves to produce detailed images of the inside of your body. However, access to MRI scans is limited in many primary care trusts (PCTs), and patients with life-threatening conditions are usually given priority. You may have to wait a considerable amount of time before you can have a MRI scan. Arthroscopy If you have articular cartilage damage, another option is to have an arthroscopy. This is a form of ‘keyhole surgery’ where the surgeon makes a small cut in your joint. They will then use an arthroscope (a small, flexible tube with a camera on the end) to look inside your joint. Arthroscopies are often carried out under local anaesthetic where painkilling medication is used to numb the joint. This means that you may not have to spend the night in hospital. Treatment Knee cartilage treatment, Credits: pixabay Knee Cartilage Repair A surgeon can use special tools to remove frayed and tattered cartilage and smooth the remaining cartilage surface. This contouring of cartilage reduces joint friction, which in turn can: Reduce knee pain Restore knee function Slow down future cartilage degeneration The medical term for surgery to reshape knee cartilage is knee chondroplasty—“Chondro” refers to cartilage and “plasty” means to form or mold. Chondroplasty may be performed on a knee’s articular cartilage, meniscus, or both. Knee Debridement Knee chondroplasty is often done in conjunction with debridement. During knee debridement the surgeon removes potential irritants to the joint, such as loose pieces of cartilage, and flushes the joint with a saline solution (lavage). Knee Cartilage Regeneration Cartilage tissue’s ability to repair itself is severely limited because it does not contain blood vessels, and bleeding is necessary for healing. A surgeon can encourage new cartilage growth by making small cuts or abrasions in the bone underneath the injured cartilage. The hope is that the blood from the damaged bone will facilitate new cartilage cell growth. There are three common knee cartilage regeneration techniques that use bleeding to spur cartilage healing: Knee microfracture, which requires the damaged cartilage to be cleared away completely. The surgeon then uses a sharpened tool called an awl to pierce the bone. Knee drilling, which uses a drill or wire to make tiny holes the bone. There is some evidence that the heat from the drill can cause unnecessary injury to nearby tissue, which can eventually lead to bone cysts or other problems. Knee abrasion arthroplasty, which requires the damaged cartilage to be completely cleared away. The surgeon then uses a special tool to scrape and roughen the affected bone’s surface. These regeneration techniques are used to treat damaged articular cartilage. They cannot be used to treat a damaged knee meniscus. Knee Cartilage Replacement Most knee cartilage replacement surgeries are called OATs surgeries—either osteochondral autograft transplantation or osteochondral allograft transplantation surgeries. These procedures are described in more detail below. arthroscopic lavage and debridement marrow stimulation mosaicplasty allograft osteochondral transplantation autologous chondrocyte implantation Arthroscopic Lavage and Debridement Arthroscopic lavage and debridement is a technique used when pieces of cartilage have become loose in the joint, causing the joint to lock. The surgeon makes a cut in the joint before using an arthroscope (a flexible tube with a camera on the end) to assess the damage. They then ‘clean out’ the joint using a saline (salt) solution. Loose cartilage fragments are removed using a device known as a shaver, which works in a similar way to a vacuum cleaner. Arthroscopic lavage and debridement cannot repair the damaged cartilage, but it can help reduce pain and increase mobility. Marrow Stimulation Marrow stimulation involves making tiny holes (microfractures) into the bone beneath the damaged cartilage using a small pointed instrument known as an awl. This releases the bone marrow from inside the bone and leads to a blood clot forming within the damaged cartilage. The marrow cells then begin to stimulate production of new cartilage. The drawback to marrow stimulation is that the newly generated cartilage is fibrocartilage rather than hyaline cartilage. As fibrocartilage is not as supple as hyaline cartilage, there is a risk that after a few years it will wear away and further surgery may be needed. Mosaicplasty Mosaicplasty is a technique where small rods of healthy cartilage from the non-weight-bearing areas of a joint, such as the side of the knee, are removed and used to replace the damaged cartilage. Mosaicplasty seems to be successful in most people. However it is only suitable for treating relatively minor cartilage injury. This is because removing too much healthy cartilage could damage the section of the body from where the cartilage was taken. Before having mosaicplasty, your surgeon should discuss the possible risks and benefits of the technique with you. Allograft Osteochondral Transplantation (AOT) If damage to your cartilage is thought too extensive to be treated with mosaicplasty an alternative procedure called allograft osteochondral transplantation (AOT) may be considered. AOT is a similar procedure to mosaicplasty, but the cartilage is obtained from a recently deceased donor. The cartilage will be tested in a laboratory to make sure it is free from infection before being prepared for transplant. Autologous Chondrocyte Implantation (ACI) Autologous chondrocyte implantation (ACI) uses a two-stage technique. During the first stage the surgeon takes a small sample of cartilage cells from the edge of your knee during an arthroscopy. The cells are sent to a laboratory and placed in an incubator where they are given nutrients to encourage them to divide and produce new cells. After a few weeks, the number of cartilage cells will have increased by 50 times. The new cartilage cells are used to replace the damaged cartilage. The second stage involves placing these cells on a collagen patch, which is then sutured/glued onto the damaged area usually through a small incision. Non-Surgical Treatment Painkillers, Credits: pixabay There are a number of non-surgical treatments that can help to relieve symptoms of damaged articular cartilage. They are described below. Physiotherapy – exercises that strengthen the muscles surrounding or supporting your joint which may help reduce pressure on the joint and reduce pain. Painkillers – non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help reduce swelling and pain. However, avoid taking ibuprofen if you have, or have had, a stomach problem, such as a stomach ulcer. Supportive devices – such as a cane or leg brace. Lifestyle changes – such as reducing activity that involves the affected joint. In more severe cases of articular cartilage damage, non-surgical treatment may only provide short-term relief and surgery may be required.

What is Diabetes? Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar. Hyperglycaemia, or raised blood sugar, is a common effect of uncontrolled diabetes and over time leads to serious damage to many of the body’s systems, especially the nerves and blood vessels. Statistics and Facts About Diabetes Diabetes, Credits: pixabay The number of people with diabetes rose from 108 million in 1980 to 422 million in 2014. The global prevalence of diabetes* among adults over 18 years of age rose from 4.7% in 1980 to 8.5% in 2014 (1). Between 2000 and 2016, there was a 5% increase in premature mortality from diabetes. Diabetes prevalence has been rising more rapidly in low- and middle-income countries than in high-income countries. Diabetes is a major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputation. In 2016, an estimated 1.6 million deaths were directly caused by diabetes. Another 2.2 million deaths were attributable to high blood glucose in 2012. A healthy diet, regular physical activity, maintaining a normal body weight and avoiding tobacco use are ways to prevent or delay the onset of type 2 diabetes. Types of Diabetes Diabetes, Credits: pixabay Type 2 diabetes Type 2 diabetes (formerly called non-insulin-dependent, or adult-onset) results from the body’s ineffective use of insulin. The majority of people with diabetes have type 2 diabetes. This type of diabetes is largely the result of excess body weight and physical inactivity Type 1 diabetes Type 1 diabetes (previously known as insulin-dependent, juvenile or childhood-onset) is characterized by deficient insulin production and requires daily administration of insulin. Neither the cause of Type 1 diabetes nor the means to prevent it are known. Risk Factors Causing Type 2 Diabetes Risk factors for type 2 diabetes, Credits: pixabay 45 years of age and older Overweight individuals Family history of type 2 diabetes Hispanic, Native American, African American High blood pressure High cholesterol and lipids Pre-diabetes: A condition in which blood sugars are higher than normal but still not high enough to be labelled diabetes History of developing diabetes during pregnancy What are the Symptoms of Type 2 Diabetes? A thirsty man, Credits: pexels Symptoms include: Increased thirst Increased hunger Frequent urination Weight loss Numbness or pins and needles sensation in legs and feet Blurred vision Slow wound healing Can Type 2 Diabetes be Cured? Diabetes, Credits: pixabay No cure for diabetes currently exists, but the disease can go into remission. However, patients with diabetes can lead a normal life with the help of drugs and adopting a healthy lifestyle. The goals of diabetes management are to eliminate symptoms and prevent the development of complications. When diabetes goes into remission, it means that the body does not show any signs of diabetes, although the disease is technically still present. Doctors have not come to a final consensus on what exactly constitutes remission, but they all include A1C levels below 6 percent as a significant factor. A1C levels indicate a person’s blood sugar levels over 3 months. According to Diabetes Care, remission can take different forms: Partial remission: When a person has maintained a blood glucose level lower than that of a person with diabetes for at least 1 year without needing to use any diabetes medication. Complete remission: When the blood glucose level returns to normal levels completely outside of the range of diabetes or prediabetes and stays there for at least 1 year without any medications. Prolonged remission: When complete remission lasts for at least 5 years. A 2016 study found that certain interventions can help put type 2 diabetes into remission, including: personalized exercise routines strict diets glucose-controlling drugs Four months after the intervention, 40 percent of the subjects were able to stop taking their medications and remained in partial or complete remission. Type 2 diabetes care can be optimally provided by a team of health professionals with expertise in diabetes. Management includes: Appropriate goal setting Maintaining blood glucose levels by eating a healthy diet and by optimizing body weight. Dietary and exercise modifications Medications Appropriate self-monitoring of blood glucose (SMBG) by the patient Regular monitoring for complications Laboratory testing Change your diet lose weight A Diet that Helps You Manage or Reverse Your Condition Should Include: Healthy food, Credits: pexels Your doctor can help you plan a healthful and balanced diet, or they can refer you to a dietitian. reduced calories, especially those from carbohydrates healthful fats a variety of fresh or frozen fruits and vegetables whole grains lean proteins, such as poultry, fish, low-fat dairy, soy, and beans limited alcohol limited sweets Foods and Beverages to Avoid Bread, Credits: pexels There are certain foods and beverages that you should limit or avoid entirely. These include: foods heavy in saturated or trans fats organ meats, such as beef or liver processed meats shellfish margarine and shortening baked goods such as white bread processed food sugary drinks, including fruit juices high-fat dairy products Exercise and Loose Weight A man exercising, Credits: pixabay Starting an exercise routine is important for your overall health, but it’ll also help you lose weight and start to reverse your symptoms. Talk to your doctor before making a plan and keep the following in mind: Start slowly. If you aren’t used to exercising, start small with a short walk. Gradually increase the duration and intensity. Walk quickly. Fast walking is a great way to get exercise. A brisk walk is easy to do and requires no equipment. Check your blood sugar before, during, and after your workout. Keep a snack on hand in case your blood sugar drops while you’re exercising. Medications for Type 2 Diabetes Medicines for diabetes, Credits: pixabay In some cases, lifestyle changes are enough to keep type 2 diabetes under control. If not, there are several medications that may help. Some of these medications are: metformin, which can lower your blood glucose levels and improve how your body responds to insulin — it’s the preferred treatment for most people with type 2 diabetes sulfonylureas, which are oral medications that help your body make more insulin meglitinides, which are fast-acting, short-duration medications that stimulate your pancreas to release more insulin thiazolidinediones, which make your body more sensitive to insulin dipeptidyl peptidase-4 inhibitors, which are milder medications that help reduce blood glucose levels glucagon-like peptide-1 (GLP-1) receptor agonists, which slow digestion and improve blood glucose levels sodium-glucose cotransporter-2 (SGLT2) inhibitors, which help prevent the kidneys from reabsorbing glucose into the blood and sending it out in your urine Each of these medications can cause side effects. It may take some time to find the best medication or combination of medications to treat your diabetes. If your body can’t make enough insulin, you may need insulin therapy. You may only need a long-acting injection you can take at night, or you may need to take insulin several times per day. Learn about other medications that can help you manage diabetes. Bariatric Surgery A woman using her senses and enjoying food, Credits: pexels If dietary changes and exercise are not possible or successful, a person can achieve weight loss through bariatric surgery. However, this is the last line treatment for people with morbid obesity for whom no other treatment options have been successful. This type of surgery involves reducing the size of the stomach, which helps people feel full after eating. Some types of surgery also change a person’s anatomy and may alter hormones that contribute to weight gain.

Your knees bend many times throughout the day. The movement is necessary for daily activities, like climbing the stairs and sitting in a chair, or during exercises like squats and lunges. The wear and tear of everyday life can take a toll on your knees. Also, there are several ligaments, tendons, muscles, and bones in the area. If there’s a problem with one of these structures, you might have a sharp needle like pain in your knees while bending your leg. Some causes of knee pain are minor and can be treated with home remedies. Others require medical attention. Here, we’ll discuss the potential causes of knee pain while bending. A woman with knee pain, Credits: pexels Bursitis: A bursa is a sac that holds a small amount of fluid that’s under the skin above your joint. It helps prevent friction when the joint moves. Overuse, falls, or repeated bending and kneeling can irritate the bursa on top of your kneecap. That leads to pain and swelling. You may also hear it called ”preacher’s knee.” Dislocated kneecap: This means that your kneecap slides out of position, causing knee pain and swelling. This is called “patellar dislocation.” IT (iliotibial) band syndrome: The iliotibial (IT) band is a piece of tough tissue that runs from your hip down to the outer part of your knee. When you overdo activity, it can become inflamed over time. That causes pain on the outer side of the knee. It’s common among runners when going downhill. Meniscal tear: Sometimes, a knee injury can cause cartilage to rip. These rough edges can get stuck in the joint, which causes pain and swelling. Many times, people will have the sensation of “catching” in the joint when they are active. Osgood-Schlatter disease: This condition happens when you’re young, when bones and other parts of the knee are still changing. It can cause a painful bump below the knee, where a tendon from the kneecap connects to the shin. Overdoing exercise, and irritation at a point on the bottom of your knee called the tibial tubercle, often make this area hurt. The ache may come and go over time. Osteoarthritis: This is the “wear and tear” type of arthritis. It’s a top cause of knee pain after age 50. This condition causes the knee joint to ache or swell when you’re active. Joints affected by osteoarthritis can also be stiff early in the day. Patellar tendinitis: This means you have inflammation in the tendon that connects the kneecap to the shinbone. Tendons are tough bands of tissue that connect muscles to your bones. When you overdo exercise, they can become inflamed and sore. You may also hear it called “jumper’s knee” because repetitive jumping is the most common cause. Patellofemoral pain syndrome: Muscle imbalance, tightness, and alignment problems of the legs usually cause this condition. It causes knee pain and occasional “buckling,” meaning your knee suddenly can’t bear your weight. It’s not due to an injury. It’s more common for women than for men. Anterior cruciate ligament, or ACL, injuries. These often occur during sports that involve jumping or other sudden changes in direction. They can cause instability or prevent the knee from bearing weight. Posterior cruciate ligament, or PCL, injuries. These can develop after a blow to the front of the knee. Collateral ligament injuries. These contact injuries often happen during sports. Meniscus tears. Tackles, twisting, aging, and arthritis can each damage the knee’s meniscus, its shock-absorbing cartilage. A person may feel the knee “locking” or experience discomfort going down the stairs. The three bones of the knee joint can fracture or break. The patella, or kneecap, does so most frequently. Sharp Needle like Pain Behind Knee When Bending Knee pain, Credits: pixabay If it hurts behind your knee while bending, it’s likely due to: hamstring tendonitis Baker’s cyst knee injury Very sharp pain in knee when bending Conditions That May Cause Sharp Pain While Bending Include: torn ligament or meniscus knee or patellar fracture osteoarthritis patellar tendonitis Pain above kneecap when bending If You Have Pain Above Your Knee When Bending, You May Have: quadriceps tendonitis osteoarthritis knee bursitis Pain in front of kneecap when bending Potential Causes of Pain in Front of or Over Your Kneecap Include: patellofemoral pain syndrome patellar tendonitis quadriceps tendonitis knee bursitis patellar fracture Accompanying Symptoms A man with knee pain, Credits: pixabay In general, one or more of the following tend to accompany the sharp knee pain: swelling stiffness a clicking sound with the pain pain when rising after sitting pain climbing the stairs pain descending the stairs the knee “locking” or not bending Preventing Knee Pain A woman exercising, Credits: pexels It’s possible to prevent or reduce your risk of knee pain. Consider the following tips: Avoid or limit movements that cause knee pain. It’s the best way to prevent overuse, which can lead to more severe pain or injuries. Do low-impact activities like biking or swimming. Low-impact activities are a great way to stay active while alleviating pressure on your knee. Lose weight if you’re overweight. Extra weight can add stress on your knee and increase the risk of knee pain. Warm up and cool down before exercise. This will protect your muscles and help prevent injury. Add weight training to your workout regimen. Focus on strengthening the muscles that support your knee joint. Stretch regularly to loosen tight muscles and improve flexibility. Use knee pads while working on your knees. Knee pads will protect your kneecaps and reduce pressure.

Arthritis” is a general term encompassing conditions that lead to joint knee pain and inflammation. There are many different types of arthritis, including rheumatoid arthritis, osteoarthritis, and psoriatic arthritis. Typical treatment involves inflammation and pain-reducing medications. There’s no single diet to follow. However, research suggests including anti-inflammatory foods in your diet and limiting foods that may trigger joint pain. Read on to know about the foods that cause knee pain 1. Sugar Sugar, Credits: pexels Studies show that the more added sugar you consume, the more uric acid your body creates. Uric acid causes inflammation and even insulin resistance. The main culprits, refined sugar and high fructose corn syrup, can be found in candy, white bread, soda, breakfast cereals, barbeque sauce, ketchup, some yogurts, ice cream, cookies, and many more high sugar, low-nutrient foods. 2. Saturated Fats Pizza, Credits: pexels Several studies have shown that saturated fats trigger adipose (fat tissue) inflammation, which is not only an indicator for heart disease but it also worsens arthritis inflammation. Pizza and cheese are the biggest sources of saturated fats, other sources include meat products (especially red meat), full-fat dairy products, pasta dishes and grain-based desserts. 3. Trans Fats Doughnuts, Credits: pexels Trans fat can be found in fast foods and other fried products, processed snack foods, frozen breakfast products, cookies, donuts, crackers and most stick margarinesand is known to trigger systemic inflammation. Avoid foods with partially hydrogenated oils in the ingredient labels.These Fats have been shown to cause systemic inflammation. Also known as chronic inflammation, it is a factor in musculoskeletal knee pain. Avoid foods with “hydrogenated oils” or “partially hydrogenated oils” in their list of ingredients. These include fried food, margarine, processed cookies, doughnuts, crackers and cake mixes; basically, all canned or boxed groceries. 4. Refined Carbohydrates Refined carbohydrates, Credits: pexels White flour products (breads, rolls, crackers) white rice, white potatoes (instant mashed potatoes, or french fries) and many cereals are refined carbohydrates. These high-glycemic index foods fuel the production of advanced glycation end (AGE) products that stimulate inflammation. 5. Alcohol Alcohol, Credits: pexels Alcohol is a burden to the liver. Excessive consumption weakens liver function and disrupts other multi-organ interactions and can cause inflammation. It is best eliminated or used in moderation. 6. Salt Salt, Credits: pexels Consumption of excess salt causes blood volume to increase, because sodium absorbs water. This causes the blood vessels to expand, which then increase pressure to surrounding areas, including the joints. 7. Dairy Products Dairy products,, Credits: pexels Dairy products may contribute to arthritis knee pain due to the type of protein they contain. For some people, this protein may irritate the tissue around their joints. Others living with arthritis have success switching to a vegan diet, which contains no animal products.

SimplyGo has more than twice the oxygen output of any portable oxygen concentrator weighing 5kg or less. The machine delivers a large oxygen output for all patient needs. SimplyGo is known for its reliability. The machine has a long-life compressor, high-quality parts, a high impact resistant design and large cart wheels. The machine has set new standards of ruggedness. The machine nicely complements EverFlo (Philips’ light weight stationary oxygen concentrator for use at home). Nightingales can provide both devices to you conveniently. SimplyGo’s control panel is easy to use – all device operations are immediately at your fingertips. The machine comes with a carrying case. The battery is easily accessible and can be conveniently changed by patients. There are various operating alarms that help monitor the device’s performance. The SimplyGo system includes SimplyGo portable oxygen concentrator, carrying case, mobile cart, one rechargeable Lithium Ion battery, DC and AC power cords, accessory case and user manual. Features A new breed of POC for continuous and pulsed oxygen delivery SimplyGo is the only POC to offer both continuous flow and pulse-dose delivery in a single device weighing only 10 pounds. Long-life compressor for long-lasting care Warranty and service programs that fit your business SimplyGo’s warranty and service programs are all about flexibility. With SimplyGo, you have a choice of two-, three-, or five-year warranties. While some POCs must be returned to the manufacturer for service, your technicians can perform work on SimplyGo right in your shop, if your prefer. Large oxygen output for all patient needs SimplyGo has more than twice the oxygen output of any POC weighing 10 pounds or less. That means SimplyGo is able to keep up with your patients’ portable oxygen needs today and tomorrow. High impact resistant design sets new standards of ruggedness With a long-life compressor, high-quality parts, a high impact resistant design, and oversized cart wheels, SimplyGo was built to set new standards of ruggedness. During development, SimplyGo was rigorously tested and subjected to extreme conditions including impacts, vibrations, and temperatures to deliver reliable performance day in and day out. Teams up with EverFlo for a complete oxygen solution When SimplyGo is teamed up with EverFlo—our low maintenance, lightweight, stationary oxygen concentrator for use in the home—you can create an oxygen-generating system that will meet the needs of nearly all patients while helping to reduce your cost of providing oxygen therapy. Intuitive control panel is easy to read SimplyGo’s streamlined control panel is convenient and easy to use. All device operations are immediately at your fingertips. Oversized cart wheels for smooth mobility SimplyGo’s handy fold up cart features six inch oversized cart wheels for a smoother roll. And the cart’s adjustable handle enables users to attach the accessory case and optional humidifier pouch if desired. Carrying case for convenience on the go SimplyGo’s attractive multi-purpose carrying case allows users to wear it over the shoulder or secure it to the mobile cart. An extra battery, cannula, or other accessories fit in the zippered pouch. Comes with everything you need so patients are good to go Basic system includes SimplyGo portable oxygen concentrator, carrying case, mobile cart, one rechargeable Lithium Ion battery, DC and AC power cords, accessory case, and user manual. Exchangeable batteries are powered for success The battery is immediately accessible. One of the keys to SimplyGo’s portability is its lightweight and compact battery. It is easily accessible and can be quickly changed by patients. There are no awkward external battery belts, connectors, or hard-to-maintain internal batteries. Patients want more time? Simply take along more batteries. Operating alarms keep you informed SimplyGo has several operating alarms that allow you to monitor its performance. SPECIFICATIONS FOR THE RESPIRONICS SIMPLYGO PORTABLE CONCENTRATOR: Product Features:  Intuitive, user-friendly screen, attractive, lightweight and sleek design that weighs 10 pounds.  Pulse Dose (up to 6 LPM) and Continuous Flow (up to 2 LPM) options. Easy-to-remove rechargeable/replaceable battery with can supply oxygen for up to 7 hours on a pulse dose setting.  Convenient carrying case with a detachable accessory bag and handy cart Product Dimensions: 5 inches wide x 10 inches high x 6 inches long Product Weight: 10 pounds with battery Warranty: 2 Year Manufacturer Warranty Alert / Alarm: System technical fault, Wrong battery, Low battery, Depleted battery, High breath rate, Low oxygen purity, No breath, No flow Battery Charging: 2 to 3 hours (approximately) from 0% charge to 100%. Battery Duration: Pulse Dose Setting of 2: 7 hours.  Continuous Flow of 1 LPM: 4.6 hours FAA Approved: Yes Filters: Includes Internal Bacteria Filter Flow Settings: Continuous Flow: 0.5 to 2 liter per minute (LPM) in 0.5 increments.   Pulse Dose: 1=12 ml; 1.5=18 ml 2=24 ml; 2.5=30 ml 3=36 ml; 3.5=42 ml 4=48 ml; 4.5=54 ml 5=60 ml; 5.5=66 ml 6=72 ml Noise Level: Around 43 decibels at a setting of 2 (As loud as a refrigerator humming) Operating Ranges: 41 – 104 Fahrenheit (5 – 40 Celsius) Up – 10,000 feet (3048 m) Oxygen Concentration: 87 to 96% at all Pulse/Continuous Settings Power: Output 19 VDC 7.9 A max AC Power Input: 100 to 240 VAC, 50/60 Hz, 2.0 A DC Power: Input 12 to 19 VDC 8.0 A max Power Consumption: 120 watts and 150 watts during charging Storage Ranges: -4 – 140 Fahrenheit (-20 – 60 Celsius) unit only

Why is oxygen important? Breathing uses chemical and mechanical processes to bring oxygen to every cell of the body and to get rid of carbon dioxide. Our body needs oxygen to obtain energy to fuel all our living processes. Carbon dioxide is a waste product of that process. The respiratory system, with its conduction and respiratory zones, brings air from the environment to the lungs and facilitates gas exchange both in the lungs and within the cells. Cells then need oxygen to be able to break up the chemical bonds of food molecules such as sugars, carbohydrates, and proteins to release the energy they contain. Bringing oxygen to our cells and muscles makes us capable of performing physical activity. Using supplemental oxygen will increase your oxygen levels but there are other tips that can help increase your oxygen levels, its circulation and your body’s ability to take up the additional oxygen and utilise it more efficiently. Take a look at these ideas as in conjunction with your home oxygen therapy a little change could greatly increase your oxygen levels and quality of life. 1- Get some fresh air a woman relaxing, Credits: pexels When you spend more time in regions where pollution is less and fresh air is available, your bloodstream gets a large supply of oxygen. You may plant trees and shrubs in your garden as they soak in CO2 and release oxygen into the atmosphere. You may also resort to jogging or a morning walk by the riverside, a park or green areas where air is fresher to take in more oxygen through breathing. Ensure the rooms in your house are properly ventilated as well.Go to oxygen parks. 2- Get a portable oxygen concentrator (POC) is a device used to provide oxygen therapy to people that require greater oxygen concentrations than the levels of ambient air. It is similar to a home oxygen concentrator (OC), but is smaller in size and more mobile.https://www.healthproductsforyou.com/c-oxygen-concentrators.html 3- Exercise a woman jogging, Credits: pexels Even a small amount of exercise will help to improve your respiration ability, as your breathing rate increases and deepens your lungs can absorb more oxygen. n most cases, if you work out regularly, you will be able to continue to work out at that level with relatively stable O2 levels. However, if you suddenly increase the length or the intensity of your workout, you may notice your oxygen levels will drop during a workout. Gasping, dizziness or nausea are indications that your oxygen level has dropped below an acceptable level and you have over-strained your body. To get in shape, you need to periodically challenge your body through movement 3 times a week or so – not every day 4- Measure Your O2 Uptake – Pulse oximeters are extremely useful tools for measuring your blood oxygen level (O2 saturation) and pulse rate quickly and accurately. Oxygen saturation should always be above 95 percent. Get an inexpensive pulse oximeter, clip it on your finger, and measure your O2 uptake and your pulse 5-6 times a day. Compare your O2 uptake and pulse when you’re exercising and at rest. A few simple measurements at different activity levels will show you how to maximize your your blood’s oxygen 5- Stay hydrated to improve your oxygen levels H2O is made of two hydrogen atoms and one oxygen atom. Drinking enough water will help you stay hydrated and increase the oxygen in your blood. If you want to try other fluids, fresh vegetable juices and smoothies can be a good choice. Fresh fruits and vegetables are full of vitamins, minerals, and antioxidants, therefore juicing them or blending can help you absorb their benefits in a more easily digestible form level. 6- Eat lron-rich foods. iron rich food, Credits: pexels Your diet can seriously impact your oxygen levels. Certain foods can help improve your oxygen levels in the blood naturally. Target iron-rich foods such as meats, poultry, fish, legumes and green leafy vegetables as they can improve iron deficiency, which in turn improves blood oxygen levels. 7- Cut out Salt. A diet low in sodium can lead to increased oxygenation via the kidney and the blood. cut down on salt, Credits: pexels 8- Eat green food green foods, Credits: pexels Oxygen-rich foods can naturally increase your blood oxygen levels. Try eating more green vegetables like kale, broccoli and celery in order to boost your oxygen levels and hopefully breathe easier. 9- Open your windows open windows, Credits: pexels Fresh air will bring additional oxygen into your home and even if you are constantly breathing in oxygen through a cannula, whenever you talk or open your mouth fresh air containing higher oxygen levels can be drawn into your body. If you live in a smoggy area then you could consider investing in an air-filtration system. 10- Plants plants, Credits: pexels They are the opposite of us as they take-in carbon dioxide and expel oxygen. Thereby increasing the foliage and plants in your home will decrease the carbon dioxide and increase the oxygen levels in your home. 11- Aroma scented candles, Credits: pexels Many of the chemical-filled candles and various other incense type products actually contain carcinogens. Instead it is better to burn all-natural beeswax candles as then you’ll have better luck breathing in oxygen. 12- Train your breathing a woman breathing, Credits: pexels Exercise alone is not enough if you want to improve the quality of your breathing since training provides no guarantee that you are actually utilizing the capacity of your lungs and oxygen uptake. Breathing is, however, vital in order to increase our oxygen level. Slow and deep breathing increases the level of oxygen in our blood. Oxygen is transported to the blood within the body through the respiratory system and that is why it influences your oxygen level if your breathing is not optimal.

It is likely because of rectal bleeding when you see bright red blood on the tissue or the toilet. The blood is frequently a dark and tarry look in your stool. If the colon or digestive system bleeds higher, it gives the stool a dark hue. You should call your doctor whenever you observe blood or suspect there might be blood in your stool. Causes of Blood in Stool stool, Credits: pixabay It may look alarming, but in most cases seeing blood in your stool isn’t serious. The following are the most common causes. Hemorrhoids Hemorrhoids are extremely common and a typical cause of blood in stool. They occur when the cluster of veins lining the lower part of the rectum become swollen and distended. Think of them like varicose veins. The most common causes of hemorrhoids are being overweight, straining during bowel movements, and increased pressure during pregnancy. When you visit our office, your gastroenterologist will conduct a physical exam and gather medical history to diagnose or rule our hemorrhoids as the cause of the blood in your stool. Ulcers Ulcers are another very common condition that can lead to blood in your stool. The ulcers are inflamed sores that develop somewhere along the gastrointestinal tract, such as in the stomach, intestinal lining, or rectum. The sores can bleed and then blood ends up in your stool. Typically, the substances in your digestive system mix with the blood, causing it to turn black. A thorough evaluation is necessary to diagnose ulcers. Diverticular disease In some people, the lining of the digestive tract develops weak spots where small pockets form. This is called diverticulosis. The pouches most often form in the lower part of the large intestine. Diverticulosis is more common as you age, and we don’t usually see it in people under the age of 40. In patients with this condition, the small pouches can become inflamed and irritated. When this happens, it’s referred to as diverticulitis, and it can cause blood in your stools. If we find that you have diverticulosis, your doctor is likely to first recommend increasing your fiber intake. If it has progressed to diverticulitis, treatment with antibiotics may be necessary. Inflammatory bowel disease A group of conditions collectively known as inflammatory bowel disease can cause blood in your stool. The two most common, Crohn’s disease and ulcerative colitis, are characterized by bouts of chronic inflammation that causes stomach pain, cramping, constipation, and rectal bleeding, among other symptoms. IBD requires proper diagnosis and expert management. Bowel obstruction Intestinal blockage is a serious situation that can occur for a variety of reasons, including as a complication of diverticulitis and inflammatory bowel disease. Without prompt diagnosis and treatment, serious problems and even death can occur. Colorectal cancer Each year more than 100,000 people are diagnosed with colon cancer and over 44,000 are diagnosed with rectal cancer. The chances of survival are higher when colorectal cancer is diagnosed at the earlier stages. While not everyone with blood in their stool has colon cancer, it’s an important warning sign. Changes in stool consistency, abdominal pain, and cramping are other warning signs. We recommend that adults start screening for colon cancer at age 45. You should start screening sooner if you have a family history of colon cancer. How Can You Tell What’s Causing Blood in Your Stool? diagnostic tests, Credits: pixabay Identifying the underlying issue that’s causing the bleeding starts with an exam and detailed discussion of your symptoms, including the characteristics of the blood you’ve noticed. Bright red blood that coats your stool and drips into the toilet bowl, for instance, may indicate bleeding from hemorrhoids or an anal fissure. Maroon-colored stools may be related to diverticulitis. Dark, tarry stools are sometimes caused by bleeding ulcers or other problems in your upper digestive tract. Depending on the nature of your symptoms, we may recommend diagnostic studies such as: Esophagogastroduodenoscopy (EGD) Often referred to as an “upper endoscopy,” we insert a flexible tube with a small camera on the end (endoscope) through your mouth and down your esophagus to your stomach and duodenum. The camera provides a real-time look at the lining of your upper GI tract and helps us identify the source of your bleeding. We can also collect small tissue samples during the endoscopy that we typically investigate further via biopsy for cancerous changes and other concerning issues. Colonoscopy: As with an upper endoscopy, this study utilizes a small camera and a flexible tube. In a colonoscopy, it’s inserted through your rectum and used to investigate the colon. It’s an invaluable cancer screening tool and also offers us the ability to remove polyps before they become cancerous and/or repair bleeding sites during the study. Other studies we may recommend include stool studies to identify occult (hidden) blood and/or X-rays using a contrast material (barium) to get a closer look at how your digestive system is functioning.

An oxygen concentrator is a device that concentrates the oxygen from a gas supply (typically ambient air) by selectively removing nitrogen to supply an oxygen-enriched product gas stream Common Oxygen Concentrator Errors Probably the most important thing to note when troubleshooting an oxygen concentrator is that it’s not the same as an oxygen tank. Whereas oxygen tanks are purely mechanical, an oxygen concentrator has electrical components that need to work in order for oxygen to come out of the device. What this means is that if your device suddenly stops working, it could be due to a temporary glitch in the system that can be fixed easily and without a significant amount of technical knowledge of the device. Let’s take a look at some of the most common errors and how to fix them easily. No Breath Error If you’re using a full battery but end up getting a “no breath” error on your oxygen concentrator control panel, there are several things that may be causing this. The “no breath” error typically occurs when your device hasn’t detected a breath for a certain period of time, so if you’ve been using it, you should check to make sure there are no kinks in the cannula tubing and that the cannula is connected to the concentrator. This error may also result if your cannula isn’t positioned properly in your nose. Although you can position the nasal cannula prongs up or down in the nose, they should be facing down in order to have the best results and to ensure that oxygen is sent directly into the nasal canal. Oxygen Error Since oxygen concentrators don’t have an oxygen tank on them, they draw ambient air and turn it into pure oxygen. This happens in a five step process: Taking in ambient air Compressing the oxygen Removing oxygen from the air Adjusting the flow rate Delivering purified air If your device runs into an issue with any step in this process, you may be given an oxygen error indicating that oxygen output is low or isn’t working as it should. Although this could be a complex issue with the device, you should try turning it off and on again to see if the error message goes away. Battery Won’t Charge If your battery won’t hold a charge or your oxygen concentrator won’t turn on, you should make sure the power cable is plugged in correctly. If it is, you should use another electrical device to try the outlet and make sure it’s working. And if it does, there may be a problem with your charging cable or the battery in your device. You can also try taking the battery pack off of your concentrator and putting it back on and checking to ensure it isn’t loose. Oxygen Purity Error Another important function of your oxygen concentrator is to purify the air that you breathe through your cannula. Breathing clean air is crucial to preventing COPD exacerbations but if your device becomes clogged with airborne particles or the sieve bed quits working, you may get a purity error. Sieve beds generally last a year or so but, amount of use, proper storage and humidity present can reduce its life expectancy. System Too Hot or Cold Like all electronic devices, oxygen concentrators need to be kept at a reasonable temperature in order to prevent overheating or becoming too cold for use. If not, you may get an error on your control panel or an audible notification or the device may simply shut off. Make sure that all air intakes and outputs are free of obstruction and try switching out your battery if one gets too hot. Troubleshooting Checklist Before you contact your equipment provider, there are a few things you can try, no matter what error or symptom you’re experiencing. Follow this checklist to see if it fixes your device. Turn the oxygen concentrator off and unplug it from the wall. Remove the battery pack and leave it for 30 minutes. After the allotted time, plug it back into the wall, turn it on, and put the battery pack in after 10 minutes. Check all vents and your cannula to ensure they aren’t obstructed Ensure your battery isn’t loose or try replacing it with a backup Check for physical damage on the system or the battery Research any error message in your device manual Take note of the error code and frequency of the issue you’re experiencing Disconnect the power adapter Remove the batteries Let the unit stand for 20 minutes without power Plug the AC power into the machine – do not attach the batteries yet Turn the unit on and use it for 10 minutes on AC power Quick Solutions Here are some do-it-yourself solutions to troubleshoot the oxygen concentrator issue. Turn the device on by pressing the power button twice. Some oxygen concentrators turn on by pressing the on/off button two times or holding down the button for a few seconds. Make sure all the cords are connected properly. Moving around or accidentally stepping on the wire may detach it and block the power supply. Check whether the power cord is plugged all the way into the wall outlet and power adapter, and check that the power adapter is connected to the oxygen concentrator. Check for any wire damage. Regular wear-and-tear may damage the power cord or compromise the insulation. If there is any damage, replace the cable with a new one. The power supply adapter should be well-ventilated. An overheated adapter will shut down the concentrator. Do not use an extension cord to power your unit as it may not provide ample power to operate the device. When using a portable oxygen concentrator, see that the battery is properly installed. If the battery is correctly latched and the device is still not turning on then disconnect the power supply, pull the battery out, connect back the power supply without the battery, and hold the power button to turn it on. Note: some devices won’t turn on without battery installed, even when the unit is connected to the power supply. When traveling internationally, make sure that the input voltage of the power adapter is compatible with the power source. Check whether the wall outlet is working and there is no power outage (a breaker may be tripped). If it’s not working, try another wall outlet. If the oxygen concentrator isn’t working, even though it is turned on and the power light or control screen is lit up Make sure the nasal cannula is connected to the nozzle on the oxygen concentrator. If using a humidifier bottle, make sure that the cannula tubing is connected properly. Position the nasal cannula correctly on your face, or else the pulse dose will not work. Ensure that the tubing is not twisted or bent. Check whether the flow-meter knob is closed. The device should be in a well-ventilated space. Troubleshooting chart for Devilbliss oxygen concentratorSYMPTOMPOSSIBLE CAUSEREMEDYA Unit does not operate Power light is off when the power switch is “On ” Audible alert is pulsing and Service Required light is ashing.1 Power cord not properly inserted into wall outlet1. Check power cord connection at the wall outlet. On 230 volt units, also check the mains connection on the back of the unit2 No power at wall outlet2 Check your home circuit breaker and reset if necessary Use a different wall outlet if the situation occurs again3 Oxygen concentrator circuit breaker activated3 Press the concentrator circuit breaker reset button located below the power switch Use a different wall outlet if the situation occurs again If the above remedies do not work, contact your DeVilbiss provider.B. Unit operates, the Power light is on when the power switch is “On ” Red Service Required light is illuminated Audible alert may be sounding1. Air lter is blocked.1. Check the air lter. If the lter is dirty, wash it following the cleaning instructions on page 52 Exhaust is blocked2 Check the exhaust area; make sure there is nothing restricting the unit exhaust3. Blocked or defective cannula, face mask, or oxygen tubing.3. Detach cannula or face mask. If proper ow is restored, clean or replace if necessary Disconnect the oxygen tubing at the oxygen outlet If proper ow is restored, check oxygen tubing for obstructions or kinks. Replace if necessary4. Blocked or defective humidier bottle4. Detach the humidier from the oxygen outlet. If proper ow is obtained, clean or replace humidier.5. Flow meter set too low.5. Set ow meter to prescribed ow rate. If the above remedies do not work, contact your DeVilbiss provider.C. Unit operates, the power light is on when power switch is “on,” audible low-frequency vibration sound is detected1. Turn your unit “Off.” Switch to your reserve oxygen system, and contact your DeVilbiss provider immediatelyD Both the green Normal Oxygen and the yellow Low Oxygen lights are either on or off1 OSD malfunction1 Contact your DeVilbiss providerE Yellow Low Oxygen light is on or the yellow Low Oxygen light is on and the intermittent audible signal is sounding1. Flow meter is not properly set.1. Ensure the ow meter is properly set to the prescribed number.2. Air lter is blocked.2. Check the air lter. If the lter is dirty, wash it following the cleaning instructions on page 53 Exhaust is blocked3 Check the exhaust area; make sure there is nothing restricting the unit exhaust If the above remedies do not work, contact your DeVilbiss provider.F Red Service Required light is on and an intermittent audible signal is sounding1. Flow meter is not properly set.1. Ensure the ow meter is properly set to the prescribed number.2. Air lter is blocked.2. Check the air lter. If the lter is dirty, wash it following the cleaning instructions on page 53 Exhaust is blocked3 Check the exhaust area; make sure there is nothing restricting the unit exhaust If the above remedies do not work, contact your DeVilbiss provider.G If any other problems occur with your oxygen concentrator1. Turn your unit “Off.” Switch to your reserve oxygen system, and contact your DeVilbiss provider immediately

What is Intermittent Fasting? Intermittent Fasting involves a fast which is “intermittent”. In most intermittent fasting diet regimes, you have a smaller time window when you can only eat usually fewer than 8 hours, and you fast for the remaining day. These fasts are longer than a typical overnight fast, and range from 16 hours to a maximum of 1.5 days. Intermittent Fasting was introduced as a more accessible diet. In Intermittent Fasting, you are restricting food intake, but only on certain days. On other days you would have the freedom to eat and meet energy requirements. This diet is a more flexible approach to dieting. What Happens During Intermittent Fasting? a woman with weighing machine, Credits: pexels The focus of intermittent fasting is not on eliminating certain foods or totally abstaining from eating, but on taking long breaks of not eating between meals. More specifically, after the last meal of the day, it is recommended to abstain from food for 16 hours before eating the next meal. This means that either breakfast or dinner is omitted. More and more research suggests that our health benefits from this approach to eating. Fewer Monocytes that Lead to Inflammation cells in the body, Credits: pexels A new study shows that the 16:8 method effectively counteracts the inflammation in the body that can trigger diseases such as multiple sclerosis, diabetes and inflammatory bowel disease. Although inflammation is a useful tool when the body is fighting infections, chronic inflammation can have negative health consequences. In the study, the participants were not allowed to eat between 12 p.m. and 3 p.m. the first day and between 8 p.m. and 3 p.m. the following day. Drinking water was permitted. On both days, blood was drawn from the participants to test their white blood cell counts, which also included monocytes. Monocytes are cells that provide protection against infection and indicate inflammation in the body. A 2013 study concluded that fasting for more than 24 hours may lower inflammation by reducing oxidative stress in cells. A 2014 study found that both intermittent fasting and alternate-day fasting were as effective as limiting calorie intake at reducing insulin resistance. As per studies few ways that intermittent fasting reducesdifferent types of inflammation are: Brain inflammation. Mental health problems like anxiety, depression, and brain fog are on the rise, and studies are showing that IF improves brain function and mood, having a sort of antidepressant effect. Neurological conditions like Alzheimer’s and Parkinson’s—as well mood disorders such as depression and anxiety—are known as neuroinflammatory conditions and IF looks promising for these as well. Other studies have shown that IF may actually protect neurons from genetic and epigenetic stress factors, meaning it can essentially slow down brain aging! Lung inflammation. In one study, fasting every other day was shown to decrease asthma symptoms and markers of oxidative stress and inflammation. Hormone-signaling inflammation. Intermittent fasting decreases insulin resistance, a hormonal problem that affects a staggering 50 percent of American adults! It also increases production of beneficial enzymes that increase your body’s ability to adapt to stress and fight chronic diseases like diabetes. Chronic pain inflammation. Intermittent fasting improves something called neuroplasticity—or the ability of the brain to form and reorganize synaptic connections in response to new information—which researchers are studying for the role it may play in managing chronic pain. Autoimmune conditions. Fasting every three days has been shown to reduce symptoms of autoimmune conditions such as multiple sclerosis and lupus. Gut inflammation. In my practice I’ve seen what a great tool IF can be for inflammatory bowel issues like stomach pain, IBS, colitis, diarrhea, and nausea. Research also reflects the benefits of fasting therapy for gut health. Heart inflammation. IF has been shown to lower cardiovascular disease risk in part because of its ability to raise protective HDL cholesterol and lower triglycerides and blood pressure.

What is Mindful Eating? Mindfulness means focusing on the present moment, while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations. The tenets of mindfulness apply to mindful eating as well, but the concept of mindful eating goes beyond the individual. Mindful eating is the incorporation of mindfulness into the act of eating food. Mindful eating teaches us to become aware of the choices, options, and solutions surrounding food and eating. There are many techniques to mindful eating. Here are a few to share: Start by taking a few deep breaths and considering the health value of each different piece of food. a woman relaxing, Credits: pexels Employ all your senses while you’re eating your food. Notice how different foods look and smell. How do they taste as you eat? a woman using her senses and enjoying food, Credits: pexels Take a bite, and notice how it feels in your mouth. Appreciate your food. How would you describe the texture now? Try to identify all the ingredients, all the different flavors. Chew thoroughly and notice how you chew and what that feels like.Take your time, stay present and don’t rush the experience. a woman eating, Credits: pexels Put your utensils down between bites. Take time to consider how you feel—hungry, satiated—before picking up your utensils again. Listen to your stomach, not your plate. Know when you’re full and stop eating. people eating at a restaurant, Credits: pexels Give gratitude and reflect on where this food came from, the plants or animals involved, and all the people it took to transport the food and bring it onto your plate. Being more mindful about the origins of our food can help us all make wiser and more sustainable choices. a woman reflecting and feeling grateful, Credits: pexels Continue to eat slowly as you talk with your dining companions, paying close attention to your body’s signals of fullness. If eating alone, try to stay present to the experience of consuming the meal. a woman eating with a companion, Credits: pexels Don’t wait until you’re ravenous to eat. If you skip meals and wait to give your body what it needs, you’ll come to the table ravenous, which usually leads to impulse eating and overeating as you seek to fill the void of hunger rather than eating meaningfully. This comes back to tip number two – always prepare for busy days and make time to eat. Tune into your hunger! Know what your intentions are in eating this specific meal. a man eating food, Credits: pexels Consider your portion size – Starting with a smaller portion size can help you become more aware of the food that is actually on your plate and increase your focus on what you’re eating, as well as how it’s meeting your hunger needs. a plate of food, Credits: pexels Another way of bringing your attention to your meal is to take a break between bites. Reflect on the food left on your plate before continuing with your meal. It physically forces you to slow down and gives you the chance to check in with your body and see how your fullness levels are doing. people eating, Credits: pexels Chew slowly and pay attention – On a busy workday, it’s all too easy to inhale your food and move on to the next thing. Mindfulness is about taking this slowly and that includes the physical motion of eating itself. Make a conscious effort to chew slower than you usually would. You might be surprised by how much you taste and how much quicker you feel full.

What is Mindful Eating? You may be familiar with the term ‘mindfulness’, but are you aware this can be applied to our eating habits? Mindful eating employs the act of mindfulness or presence in our increasingly busy lives to assist overcome eating problems. The idea is to shift the attention from external food thinking to eating experiences. It is not a diet and concentrates on the development of a new orientation to eating. Benefits of Mindful Eating 1. Better digestion and absorption of nutrients digestion, Credits: pixabay When eating with awareness we tend to chew food more thoroughly, which makes the food easier to digest and allows the body to absorb the nutrients in the food more effectively and efficiently. Food needs to be broken down into very small pieces in order to be absorbed through incredibly small passages in our small intestine. The less we digest food in the mouth, the more work the body has to do on that food in the stomach and intestines, and sometimes the body simply does not have enough energy to digest the food into small enough pieces, so the nutrients in the food are not absorbed at all! 2. Food tastes better a woman eating food, Credits: pexels When all of our attention is focused on the sensations of eating, flavors become much more dynamic and vibrant. Many people are astonished at the difference in flavor they experience the first time they give mindful eating a try! The reason for this is that when our awareness is fragmented between our other senses of sight, touch, smell and sound, we are distracted from our sense of taste, and cannot experience it fully. 3. Reduces food cravings a woman mindfully eating food, Credits: pexels By eating with awareness we start to tune into the subtle signals our body is sending us relating to hunger. Many times we might eat for reasons other than being actually hungry including boredom, eating because other people are eating and we want to join in, eating to help deal with emotion, or eating just because it’s a certain time of the day. There’s nothing wrong with us for doing any of these things, and practicing eating mindfully will help us be more aware of the reasons behind our food cravings. 4. Helps us lose weight a woman with weight loss, Credits: pexel When we start to really pay attention to our food, a number of things start to change which can help us lose weight. By eating slowly and thus eating less, we begin to cultivate a stronger metabolism helping us to shed those unwanted pounds. Being more in tune with our body and differentiating between cravings and actual hunger, we can practice eating only when we really need to, promoting weight loss. 5. Feel fuller sooner and by eating less food. a woman eatingCredits: pexels 6. Eat in a healthier, more balanced way. healthy diet, Credits: pexels

What is Intermittent Fasting? Intermittent Fasting involves a fast which is “intermittent”. In most intermittent fasting diet regimes, you have a smaller time window when you can only eat usually fewer than 8 hours, and you fast for the remaining day. These fasts are longer than a typical overnight fast, and range from 16 hours to a maximum of 1.5 days. Intermittent Fasting was introduced as a more accessible diet. In Intermittent Fasting, you are restricting food intake, but only on certain days. On other days you would have the freedom to eat and meet energy requirements. This diet is a more flexible approach to dieting. Types of Intermittent Fasting a weighing scale, Credits: foter Intermittent Fasting is seen as an umbrella term, because there are a variety of types of fasting. This also makes it difficult to study Intermittent Fasting because it’s harder to compare diets when they are executed in different ways. The most popular Intermittent Fasting programs include: Alternate-day fasting, Whole-day fasting and Time-restricted feeding. 1. Alternate-Day Fasting This type is the most-studied form of Intermittent Fasting. This requires alternating between feeding and fasting days. On a typical fasting day, there is 1 meal at lunch that consists of approximately 25% of caloric needs based on the individual. This form of fasting involves modified fasting. This has different durations/periods of fasting from anywhere between 30-40 hours based upon the individual’s schedule. 2. Whole-Day Fasting In comparison to alternate-day fasting, this kind of fasting may seem more stricter – 1 to 2 days per week, you need to either severely restrict your calories or completely abstain from food. This is also called the “5:2 diet”. The 5 represents the number of days you eat normally. The 2 represents the number of non-consecutive days you have to restrict calorie consumption to 25% (500-600 calories) of your total daily energy expenditure calories. 3. Time-Restricted Feeding This is the most lenient type of Intermittent Fasting that requires you to fast for a specific number of hours each day. A very popular form of this time-restricted feeding program consists of an under-eating phase. This phase lasts for 20 hours, followed by an overeating phase lasting for 4 hours that takes place every 24-hour period. However, it’s important to consider both the PROS and CONS of Intermittent Fasting. Pros of Intermittent Fasting 1. Promoting Health & Weight Loss a woman with weighing machine, Credits: pexels Many human studies have found that alternate-day and whole-day Intermittent Fasting has been associated with a significant decrease in body weight, body fat, and waist circumference both short and long term. In a more recent 2017 systematic review and meta-analysis, weekly Intermittent Fasting interventions were just as effective as Continuous Energy Restriction for weight loss. This proved that it was not necessary to starve yourself every single day. With a more flexible diet like Intermittent Fasting, you could yield the same weight loss results. However, many of these studies are short term so the long term effects are unclear. 2. Reduces Fat Free Mass exercising equipment, Credits: foter Diets that continually restrict calories, reduce body fat, but also Fat Free Mass (FFM). Fat Free Mass is basically everything other than fat. This means you are losing lean muscle mass. However, studies have proved that with sufficient protein intake and resistance training, Intermittent Fasting may help to retain lose fat mass while retaining more of their lean mass compared to daily calorie restriction-type of diets. However, long-term studies have not been conducted on this. 3. No Calorie Restriction and No Change in Diet a plate of food, Credits: pexels You can still eat the same number of daily calories and don’t have to take away or change the actual foods you eat. However, we believe you would getmuch better results with a whole-food, well-balanced diet from each of the 4 food groups. 4. It is easy to follow This eating pattern is easily implemented and for those who like routine, it can be adhered to fairly easily. For some people, it may be easy to incorporate into your current routine. 5. Larger Portions in a Shorter Period of Time a plate of food, Credits: pexels Some people may like this part a lot because you get to consume more food at once. This would leave you more full and satisfied. In a way, Intermittent Fasting can actually prevent you from the typical binge on food. 6. Has many health benefits health benefits of intermittent fasting, Credits: pexels Many studies have claimed that Intermittent Fasting diets that involve prolonging this fasted state have numerous health benefits such as improving glucose homeostasis, boosting energy, reducing inflammation decreasing oxidative stress, lowering triglyceride levels and blood pressure, increasing and protecting brain function, increasing resistance to age-related diseases like immune disorders, cancer, heart disease, stroke, eye disease, Alzheimer’s and promoting longevity. Cons of Intermittent Fasting: 1. Interference with the Social Aspect of Eating people eating in a restaurant, Credits: pexels Eating is very much a social activity. Because of the shortened time frame you have for eating, it can be difficult for you in social gatherings where everyone else is eating and sipping on beverages. 2. Can Get Hungry, Low in Energy & Unproductive a hungry person, Credits: pexels In a 2016 systematic review, a few studies found that some Intermittent Fasting participants experienced minor adverse physical ailments including: feeling cold, constipation, headaches, lack of energy, bad temper and lack of concentration. However, in a 2017 review, a 12-week trial found that Intermittent Fasting did not appear to limit an individual’s ability to exercise. Again, this was a short term study, so whether you can maintain your exercise habits on Intermittent Fasting is still unclear. 3. Tendency to binge a woman eating food, Credits: pexels Some people may take the Feasting periods as an opportunity to eat more calories than they really need. When you’re hungry, or you anticipate a period of fasting coming up, it can be very tempting to go binge on food. If the fasting element in Intermittent Fasting were to create some sort of caloric deficit, it’s very possible that the feasting period easily undo it. 4. Digestion Issues digestion, Credits: pexels Some of us may experience digestion problems when they eat large amounts of food in a short amount of time. Larger volumes of foodrequires more time for digestion, leading to additional stress on your GI tract, indigestion, and bloating. This can have huge implications for those with Irritable Bowel Syndrome. Therefore, they are more susceptible to cramping, abdominal pain and bloating. Hence, people with digestive issues are recommended to eat at regular times, take time when eating, and not skip meals in order to have regular bowel functions. 5. No Difference in Results of Calorie Restriction calorie restriction, Credits: foter Other studies have found no huge difference between continuous calorie restriction and fasting. Many of the recent reviews have not found that one strategy is better than the other, and at the end of the day both yield short term weight loss. It is also difficult to compare these strategies because of the different study methodologies and study duration. Hence, we need more long term research. 6. Potential Long-Term Health Consequences health consequences of intermittent fasting, Credits: foter Since IF excessively restricts energy and protein, there’s a real risk of nutrient deficiencies, electrolyte abnormalities, and fertility and reproductive issues in women. In a 2017 review, a study involving normal weight, normal cycling women found that three consecutive days of a total fast during the mid-follicular phases affected the luteinising hormone. However, it did not interfere with follicle development or menstrual cycle length. Another study in this review found that obese and overweight women reported longer average menstrual cycle length following Intermittent Fasting for six months compared to the continuous energy restriction group. Researchers from this study discussed the need for further study especially which include longer periods of energy restriction. Who Shouldn’t Try Intermittent Fasting? a pregnant woman, Credits: pexels Everyone should consult a healthcare professional before beginning intermittent fasting. However, it’s especially important for the following people: Pregnant Women Anyone with a history of eating disorders People with diabetes Someone new to healthy eating & exercise Anyone trying to gain weight How Intermittent Fasting helps Pain? a man in pain, Credits: pexels A number of mechanisms point to the healing effects of fasting, including fasting-induced neuroendocrine activation and hormetic stress response, an increase in the production of neurotrophic factors, reduced mitochondrial oxidative stress, a reduction of signals associated with aging, and increased autophagy (57).  The anti-inflammatory, pain-relieving, anti-nociceptive effects of fasting and caloric restriction have been well documented (58). Rheumatoid Arthritis Research has demonstrated that medically supervised modified fasting (200-500 kcal per day) for periods between 7-21 days is beneficial for treating rheumatic diseases and chronic pain syndromes. Randomized controlled studies have shown that fasting, followed by a vegetarian diet, reduced pain in patients suffering from Rheumatoid Arthritis Fibromyalgia Those with both Rheumatoid Arthritis and fibromyalgia report that fasting and skipping meals helps alleviate their symptoms. A study of patients with fibromyalgia who fasted experienced a greater improvement than non-fasters. Osteoarthritis Patients with moderate osteoarthritis found symptomatic relief with fasting therapy that included three pre-fast days, eight fasting days (300 kcal per day) and then four re-feed days (62). Nerve Degeneration Current research is exploring the effects of calorie restriction and intermittent fasting on age-related nerve degeneration. Animal models show intermittent fasting alleviates neuropathy and improves the quality of the protective myelin proteins around the nerves (63).