Antidepressants Blog

Naturally occurring sugars are those found in foods like fruit, vegetables and milk. Refined sugars are concentrated sources of sugar such as table sugar, honey or molasses. The rate of digestion and absorption of naturally occurring sugars is not different, on average, from that of refined sugars. There is wide variation within both food groups, depending on the food. The G.I. factor of fruits varies from 22 for cherries to 72 for watermelon. Similarly, among the foods containing refined sugars, some have a low G.I. factor and some a high one. The G.I. factor of sweetened yoghurt is only 33, while a Mars Bar™ has a G.I. factor of 65 (almost the same as bread).

Some nutritionists argue that naturally occurring sugars are better because they contain minerals and vitamins not found in refined sugar. However, new studies which have analysed high sugar and low sugar diets have dearly shown that they contain similar amounts of micronutrients. People who eat lots of refined sugars, tend to eat lots of food. Hence they eat more vitamins and minerals too.

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1. Physical activity should be seen as an integral part of any prescription for fat loss except where this may be contra-indicated or is difficult because of injury or other problems.

2. Physical activity should be seen as vital to the long term maintenance of fat loss.

3. The primary recommended form of physical activity for fat loss and long term maintenance of fat loss is long, low to medium intensity, gentle continuous aerobic exercise.

4. The appropriate level of intensity of physical activity for fat loss with optimal safety in someone who is fat and unfit is 40-60 per cent VO2 max.

5. Intensity of physical activity may increase with increasing fat loss and fitness, although this should be prescribed by a relevant medical or exercise specialist.

6. Physical activity prescription in the initial stages of a program is perhaps best based on distance covered in the case of walking, cycling, swimming, etc. With increasing fitness, heart rate and then perceived rate of exertion (PRE) can be used to determine the intensity of physical activity.

7. The frequency with which ‘planned’ activity needs to be carried out for significant fat loss is daily, or at least 6 days a week

8. Duration of planned physical activity will affect total calorie use as well as substrate utilisation and therefore no upper limit on duration at low intensity needs to be imposed. Upper limits would be determined by the level of comfort of the individual, as well as limiting medical and physical factors.

9. Non-weight-bearing activities such as cycling, swimming or rowing should be given less support in fat loss programs, except where patients may need this initially for comfort or motivation.

10. Anaerobic activity should never be prescribed for fat loss, particularly in cases where fitness levels and medical contraindications are unknown.

11. Variety in physical activity routines is recommended to maintain motivation and ensure a slower rate of energy adaptation to a single exercise form.

12. It may be necessary to allow time for physical adaptations to introduced forms of physical activity, such as sore knees, provided these problems do not get worse. Referral to appropriate professionals is necessary if problems persist.

13. Where planned physical activity is not possible as part of a fat loss prescription, more attention needs to be given to the control of amount and type of energy input.

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All this suggests that the area of weight control is going through a major paradigm shift. The older, simplistic notions of ‘change in weight = energy in (food) – energy out (exercise)’, are no longer applicable. On the food side of the equation, there has been a shift away from total energy, or total calories, as being solely important, to a greater emphasis on the importance of dietary fat. Energy balance has thus become ‘fat balance’ and ‘dieting’ has given way to food planning and lifestyle eating patterns. Similarly, the role of vigorous, organised exercise has given way to a greater emphasis on fat use through longer duration, lower intensity activity, along with an increase in the type of ‘incidental movement’ that can be added to daily life.

The environment, biology and behaviour are also vital in any assessment of causes, and whilst these are mediated through the energy balance equation, no detailed discussion of fat loss management can be considered without them. Finally, more account needs to be taken of the body’s physiological adjustment mechanisms. Static equations relating to energy intake and energy expenditure which do not consider the dynamic adjustment of the body to changes in body composition and energy balance are no longer realistic. A more appropriate paradigm would attempt to take account of these adjustments. Hence, the old ‘physics’ style weight control paradigm is slowly giving way to a new, more personalised ‘ecological’ approach. After examining the health and physiological effects of fat and how it is measured, we spell out such a paradigm for use in the practical situation. The remainder of the book is then centred around explaining the components of this paradigm and their implications for dealing with overfatness and obesity.

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Ilja Metchnikoff, the famous Russian bacteriologist, revolutionized medical thinking on aging when he published his famous book How to Prolong Life. He advanced the theory that the secret of youth lies in the large intestine. He believed, and proved by experiments (as well as by long-living Bulgarians), that autotoxemia (self-poisoning) through putrefaction of metabolic wastes in the large intestine is the main cause of premature aging. He was convinced that if we could prevent the development of toxins in the colon, we I could double the normal life span. Dr. Metchnikoff recommended the use of soured milk products, such as yogurt, kefir, acidophilus milk, etc., as a means of preventing putrefaction in the colon and j bringing about the prolongation of life.

Bulgarians seem to be a living proof of Dr. Metchnikoff’s theories. They live longer than most other people on earth and they also have comparatively more centenarians than any other country. It is well known that Bulgarians consume more soured milk in form of yogurt and kefir than any other nation.

There is extensive literature to support yogurt as a youthifying food. In order to prevent intestinal putrefaction and the consequent autointoxication, it is important to support and feed the friendly , intestinal flora. This is best done with soured milk products and whey which contain lactose, the natural food for these bacteria.

Swedish Dr. E. M. Hoppe has made a very thorough study of Bulgarian centenarians and their living and eating habits. He made a detailed questioning of 158 Bulgarians of 100 years or older, and arrived at the following conclusions:

Most of them were predominantly lacto-vegetarians: their diet consisted mainly of locally grown and stone ground whole grains, always freshly ground; fresh vegetables and fruits from their own gardens; and milk and milk products, predominantly from sheep milk. Only 5 of the 158 ate meat regularly.

All of them ate yogurt, made mostly from sheep milk, regularly.

Almost all of them were bee-keepers and used lots of honey in their diet.

Almost all of them ate sunflower seeds regularly.

They all ate fermented foods, especially sauerkraut.

All have worked hard most of their lives, mostly on farms. Only 13 of the 158 lived most of their lives in cities.

110 of the 158 were extremely poor and could not afford to overeat.

They were friendly, contented and had no great ambitions. They lived “without a clock,” following nature’s rhythm in sleeping, eating and working.

Here you have in a nutshell the Bulgarian secret of long, healthy life! No fancy secrets, tricky diets or drugs—just simple common-sense natural foods and wholesome, stress-free country life. But don’t be deceived by its apparent simplicity: all the factors involved—a lacto-vegetarian diet of fresh vegetables and fruits, milk, yogurt, honey, sunflower seeds, fermented foods, and moderate eating—are scientifically proven as the most potent factors in preventing premature aging and prolonging life!

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Strenuous exercises, such as weight lifting and competitive sports, are not advised for sufferers of high blood pressure. They may do more harm than good. But this does not mean that you should resign yourself to a sedentary existence and lie in bed. Quite to the contrary! You should exercise as much as possible. And the best form of exercise for a patient with high blood pressure or heart disease is walking accompanied by deep breathing.

Start on level ground and walk slowly for half an hour. Develop a regular breathing pattern. For example, inhale deeply during four steps and exhale during the next six steps. Do this for two to three minutes. After five or ten minutes, repeat the deep breathing again. Breathe as deeply as you can so that all parts of your lungs will be filled with life-giving oxygen-rich air. Also, see that the lungs are completely emptied every time you exhale.

Gradually increase your walking distance each day. If you feel fatigued, take a short rest. Gradually you will be able to walk over a steep landscape without difficulty and increase the duration of your walks up to two or three hours a day.

These walks and breathing exercises will be of great help in lowering your high blood pressure and strengthening your heart. They will stimulate and improve blood circulation, increase the capacity of your lungs, accelerate the general metabolism and increase the elimination of toxins and wastes from your system. All this will have a very favorable effect on reducing blood pressure.

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