Sometimes, certain thoughts just won't leave us alone – they keep playing over and over, like a song stuck in your head. If it's just a random tune, it's annoying but not a big deal. But a sticky thought is different; it causes distress, you can't shake it off, and it messes with your day, explains a mental health expert.
These persistent thoughts can pop up due to stress or an underlying issue like anxiety, depression, OCD, or PTSD. For example, if you're dealing with generalized anxiety, you might have sticky thoughts about upcoming events or financial worries. Depression can bring on thoughts of failure or loneliness, while OCD might have you obsessing over germs. PTSD, linked to traumatic experiences, can replay distressing scenes in your mind.
Sticky thoughts aren't just a mental annoyance – they can mess with your concentration, fuel feelings of shame and fear, and even harm your self-esteem. Over time, they might lead to social isolation, making some folks reluctant to leave home.
Sticky thoughts aren't just a mental annoyance – they can mess with your concentration, fuel feelings of shame and fear, and even harm your self-esteem. Over time, they might lead to social isolation, making some folks reluctant to leave home.
As people age, their metabolism tends to slow down, and burning calories becomes more challenging. Decreased testosterone levels and reduced physical activity may lead to a decline in muscle mass, contributing to an accumulation of body fat. A health professional notes that excess calories, when not burned off, get stored as fat, potentially resulting in increased body fat.
The critical issue lies in the type of fat and its location. While subcutaneous fat under the skin might not pose significant health risks, visceral fat, stored around vital organs within the abdominal cavity, can elevate heart disease risk factors such as blood pressure, blood sugar, and cholesterol levels. Waist measurement is a practical way to gauge visceral fat, with a waistline of a certain measurement signaling excess visceral fat.
To measure visceral fat, a tape measure can be placed at a specific point, pulled around without compressing the area. Monitoring changes in pants tightness can also serve as an indicator of gaining visceral fat.
Combatting unseen fat involves a combination of aerobic exercise, strength training, and a healthy diet. Recommendations include a certain duration of moderate-intensity aerobic exercise two or three days a week, coupled with weekly sessions of weight or resistance training to build muscle mass. High-intensity interval training (HIIT) is highlighted for its effectiveness, involving periods of intense activity followed by slower-paced intervals.
In addition to maintaining a healthy, plant-based diet, ensuring an adequate daily intake of protein is crucial for building muscle mass. A certain suggested amount of protein per kilogram of body weight is mentioned, with sources like fish, poultry, beans, and yogurt. Protein powder can also be incorporated into various foods and beverages for added convenience.
The critical issue lies in the type of fat and its location. While subcutaneous fat under the skin might not pose significant health risks, visceral fat, stored around vital organs within the abdominal cavity, can elevate heart disease risk factors such as blood pressure, blood sugar, and cholesterol levels. Waist measurement is a practical way to gauge visceral fat, with a waistline of a certain measurement signaling excess visceral fat.
To measure visceral fat, a tape measure can be placed at a specific point, pulled around without compressing the area. Monitoring changes in pants tightness can also serve as an indicator of gaining visceral fat.
Combatting unseen fat involves a combination of aerobic exercise, strength training, and a healthy diet. Recommendations include a certain duration of moderate-intensity aerobic exercise two or three days a week, coupled with weekly sessions of weight or resistance training to build muscle mass. High-intensity interval training (HIIT) is highlighted for its effectiveness, involving periods of intense activity followed by slower-paced intervals.
In addition to maintaining a healthy, plant-based diet, ensuring an adequate daily intake of protein is crucial for building muscle mass. A certain suggested amount of protein per kilogram of body weight is mentioned, with sources like fish, poultry, beans, and yogurt. Protein powder can also be incorporated into various foods and beverages for added convenience.
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Question. I read an article about a doctor's research that says eating more protein and fat can help with weight loss and better health. But the article also mentions that these foods contain saturated fat, which we were told to limit. Can you explain why this is confusing?
Answer. You're right that we've been told to limit saturated fat because it can raise harmful cholesterol levels. However, there is disagreement about how much we should limit it. Some experts say 5-6% of our daily calories, while others say 10% is okay. A dietitian suggests a middle ground of 7%, which is the amount found in the Mediterranean-style diet mentioned in the article.
The dietitian analyzed the menu in the article and found that it had the right amount of saturated fat for a heart-healthy diet.
Answer. You're right that we've been told to limit saturated fat because it can raise harmful cholesterol levels. However, there is disagreement about how much we should limit it. Some experts say 5-6% of our daily calories, while others say 10% is okay. A dietitian suggests a middle ground of 7%, which is the amount found in the Mediterranean-style diet mentioned in the article.
The dietitian analyzed the menu in the article and found that it had the right amount of saturated fat for a heart-healthy diet.
Mnemonics are tricks that help you remember things better. One type of mnemonic is called "look, snap, connect."
Here's how it works:
First, you need to really pay attention to what you want to remember. For example, if you parked your car in section 3B of the parking garage, you need to really focus on that.
Next, you take a mental picture of what you want to remember. It could be the actual sign in the parking garage or you can imagine something like three bumblebees to represent the 3B section.
Finally, you connect the mental picture you took with the information you want to remember. In this case, you imagine the three bees buzzing around in your car. So when you come back to the garage and want to remember where you parked, the image of the bees in your car will help you remember.
Here's how it works:
First, you need to really pay attention to what you want to remember. For example, if you parked your car in section 3B of the parking garage, you need to really focus on that.
Next, you take a mental picture of what you want to remember. It could be the actual sign in the parking garage or you can imagine something like three bumblebees to represent the 3B section.
Finally, you connect the mental picture you took with the information you want to remember. In this case, you imagine the three bees buzzing around in your car. So when you come back to the garage and want to remember where you parked, the image of the bees in your car will help you remember.
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Keeping your heart healthy is like taking care of a superhero inside you. There are two heart helpers, like heart doctors, who shared stories about how to make the superhero heart strong.
First, they say it's best to prevent problems before they happen, like stopping a bad guy before he causes trouble. If the heart has problems, it could be because of high blood pressure, too much cholesterol, or even a heart attack.
To make the superhero heart strong, you need to think about the future. Imagine what you want to do when you grow up. Do you want to run fast, play games, and enjoy life? Then, you need to focus on things like losing weight and keeping cholesterol in check. It's like giving your superhero heart the right training.
Also, keep an eye on your blood pressure. It's like checking if your superhero heart is doing well. You can do this at home, like having your own superhero gadget. If you notice any problems, tell your parents or a doctor.
Sometimes, the superhero heart needs special medicine. But some people are scared of taking it. The heart doctors say it's okay! The medicine is like a shield that protects your superhero heart. If you eat well and exercise, you might even need less medicine. You have the power to decide!
Next, you need to make time for your superhero heart. Exercise is like training for a big superhero mission. Plan when you will exercise, like making a schedule for superhero practice. If your plan gets messed up, have a backup plan. Maybe you can take a quick walk or do some exercises at home.
The superhero heart doesn't like extra weight. It's like carrying a heavy backpack all the time. So, make losing weight a team effort. Join a group of friends who want to be healthy superheroes too. Share your progress, tips, and challenges. It's more fun and helps everyone stay on track.
Lastly, be a portion superhero! It's like being a food detective. Measure your food to make sure you eat just the right amount. This way, you keep the superhero's heart happy and satisfied.
Remember, you are the superhero sidekick, taking care of the incredible heart inside you!
First, they say it's best to prevent problems before they happen, like stopping a bad guy before he causes trouble. If the heart has problems, it could be because of high blood pressure, too much cholesterol, or even a heart attack.
To make the superhero heart strong, you need to think about the future. Imagine what you want to do when you grow up. Do you want to run fast, play games, and enjoy life? Then, you need to focus on things like losing weight and keeping cholesterol in check. It's like giving your superhero heart the right training.
Also, keep an eye on your blood pressure. It's like checking if your superhero heart is doing well. You can do this at home, like having your own superhero gadget. If you notice any problems, tell your parents or a doctor.
Sometimes, the superhero heart needs special medicine. But some people are scared of taking it. The heart doctors say it's okay! The medicine is like a shield that protects your superhero heart. If you eat well and exercise, you might even need less medicine. You have the power to decide!
Next, you need to make time for your superhero heart. Exercise is like training for a big superhero mission. Plan when you will exercise, like making a schedule for superhero practice. If your plan gets messed up, have a backup plan. Maybe you can take a quick walk or do some exercises at home.
The superhero heart doesn't like extra weight. It's like carrying a heavy backpack all the time. So, make losing weight a team effort. Join a group of friends who want to be healthy superheroes too. Share your progress, tips, and challenges. It's more fun and helps everyone stay on track.
Lastly, be a portion superhero! It's like being a food detective. Measure your food to make sure you eat just the right amount. This way, you keep the superhero's heart happy and satisfied.
Remember, you are the superhero sidekick, taking care of the incredible heart inside you!
Depositphotos
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