Why Cutting Carbs at Night Can Help You Build Muscle

Building your muscles gets harder and harder when you enter your 30s, as your levels of testosterone and growth hormone naturally start to decline. However, this problem gets even worse if you have a high amount of sugar in your diet. Manhattan endocrinologist Florence Comite, MD, author of Keep It Up: The Power of Precision Medicine to Conquer Low T and Revitalize Your Life, explains, ‘High blood sugar can compound that problem by hampering the production of both hormones and triggering fat storage. In fact, something as seemingly benign as having a cookie or a couple handfuls of chips late in the evening can undermine your efforts to build muscle.’

 

According to Comite, ‘Sleep is when your body does most self-restoration. Crucial to this process are human growth hormone (HGH) and insulin growth factor (IGF-1), which are typically produced at night. IGF-1 is triggered by the presence of HGH and is released by the liver and skeletal muscles to help build and repair tissues. Unfortunately, IGF-1 shares the same receptor sites as insulin, the peptide hormone that regulates carbohydrate and fat metabolism. When insulin is present because you’ve indulged in a high-carb snack before bed, IGF-1 is pushed aside. Eating carbohydrates at night hampers the muscle-repair process because insulin levels increase, preventing IGF-1 from binding to receptor sites.’

 

Therefore, if you avoid eating carbs after your evening meal and try consuming smaller meals low in high-glycemic carbs throughout the day, you may be able to get your muscle wellness back on track. However, if you really want to build muscle, you need a few more tricks up your sleeve:

 

1. Eat Plenty of Protein: ‘Protein provides the raw material needed to repair your daily tissue damage, not just your muscles after a workout,’ says Comite. ‘For example, your body replaces blood cells every 100 days or so. That’s a lot of cell turnover, and almost every system in your body is constantly renewing itself. You need to fuel that repair and renewal process by eating protein throughout the day. As a bonus, eating protein also helps you burn more calories because it takes more energy to metabolize protein than carbs (sugar) or fat.’

 

2. Eat it Early: Comite asserts, ‘I recommend this to almost every patient: Start each day with a protein-rich breakfast. It sets you up right. If you eat within 30 to 60 minutes of waking, you signal the body to start burning energy.’

 

3. Fill Up On Fibre: ‘Fibre, like protein and fat, helps you feel full, takes longer to digest, and slows the absorption of sugar into the bloodstream,’ notes Comite. ‘It also helps maintain digestive health and lower cholesterol. The daily recommendation is around 25 grams of fibre. Eating lots of vegetables will help you get there. Other high-fibre foods are apples, beans, and nuts. Grains like oatmeal (steel-cut is best) and quinoa are also good.’

 

4. Avoid Alcohol: Comite advises, ‘Cutting back or completely eliminating alcohol is one of the most effective ways to lose weight and improve your blood sugar levels. Think about it: Beer has one of the highest glycemic values of any beverage—a double shot of sugar from alcohol plus carbs. Wine, too, is very high in carbohydrates. Having one or two glasses of wine a couple of nights a week is generally not a problem.

 

5. Invest In Your Index: Your glycaemic index (GI) is ‘one of the best tools for combating diabetes (and losing weight),’ Comite points out. ‘This measure indicates how a typical serving of a certain food will raise your blood sugar.’

Categories: Blood Sugar, Build Muscle, comite, cutting carbs, eating protein, growth hormone, late night eating, muscle building, nbsp, Protein, receptor sites, Sugar

Thoughts for 40s: What Do Men Need to Do to Stay Healthy?

Your 40s brings with it all sorts of wellness niggles that you can feel a lot older than you actually are. You suddenly can’t get up off the floor that quickly, your back aches in ways in never has before, and let’s not even mention the state of your sexual health – 20 and ready-to-go, you ain’t. Still, in terms of your overall wellbeing, you’re actually still in pretty good shape. The name of the health game is still in the line of preventative care, rather than waiting for disease to happen and fighting off the reaper. Instead, get empowered with the knowledge you need as a man in his 40s to prevent chronic illness and make this decade the best yet.

 

When you’re in your 40s, it’s likely that you’ve got a hectic work and home life, trying to keep on top of deadlines, catching up with your mates and spending time with your family. When you’re so busy, it’s no wonder that most men in their 40s don’t make nutrition and exercise a priority. That said, as developed nations rely more on food of convenience, and the quality of ingredients goes further down, it becomes more obvious than ever that you are the only one watching out for the state of your body. In terms of your diet, this means eating plenty of fruits and vegetables – at least five-a-day – and healthy proteins. If you focus on these food groups, you can reduce your risks of cancer and heart disease. Don’t just do your healthy diet solo; get your partner and kids involved and plan your grocery shopping in advance so you won’t be tempted by junk on shop shelves. The key to healthy eating is to have good options on hand at work and at home.

 

Once you’ve got your family’s diet in place, it’s time to turn to your exercise programme. With each decade, the phrase “use it or lose it” becomes more and more applicable. In your 40s, many of your hormones – including testosterone and growth hormone – tend to decline. This ageing process can really do a number on your wellness and, if you don’t exercise, you’ll only hurry that decline along. Exercise stimulates growth hormone, helping you to maintain a lean body mass. However, without enough physical activity, your metabolism will slow down, your bone density will decline, and you’ll be more stressed and depressed than you should be. If you find it hard to motivate yourself, why not go to a class or work with a personal trainer? If you’ve got it written on your calendar and all paid for, you’ll have the incentive to workout until the health benefits become their own motivation.

 

Finally, take a look at your family history. If someone in your family has suffered from a certain illness or condition, it’s not a sure thing that you will likewise be affected, but history certainly has a way of predicting the future. Look into your family’s history of health problems, paying close attention to anything that occurred to someone when in their 40s. While having a grandparent who had a heart attack at 75 is something to take note of, being related to someone who suffered at age 45 holds is even more significant to your prevention strategy. You should primarily focus on your parents, siblings and grandparents, but it’s worth asking about other relatives as well. Take inventory so you can tailor your wellness programme to your needs, and consider talking to your GP if a particular health concern does arise when you’re digging.

Categories: decline, diet and nutrition, exercise, Family, growth hormone, health, Healthy, men in 40s, preventative measures

4 Things Women in their 40s Dread, But Need to Do

As a woman in her 40s, the wellness situation starts to look a whole lot different. Your sexual health needs kicking into shape, you’ve got no energy for your hectic lifestyle and you have aches and pains you never knew a person could have. Turning 40 makes you feel, well, old, but that doesn’t mean you’re past it. You still need to look after your wellbeing – now more than ever before – to ensure you live to see and enjoy the next 40 years.

 

1. Do Your Diet Differently: In order to live long and prosper for the next 40 years, you need a few diet basics under your belt. This means eating plenty of fruits and vegetables – at least five-a-day – and healthy proteins. If you focus on these food groups, you can reduce your risks of cancer and heart disease. Don’t just do your healthy diet solo; get your partner and kids involved and plan your grocery shopping in advance so you won’t be tempted by junk on shop shelves. The key to healthy eating is to have good options on hand at work and at home.

 

2. Work on Your Workout Routine: In your 40s, many of your hormones – including growth hormone – tend to decline. This ageing process can really do a number on your wellness and, if you don’t exercise, you’ll only hurry that decline along. Exercise stimulates growth hormone, helping you to maintain a lean body mass. However, without enough physical activity, your metabolism will slow down, your bone density will decline, and you’ll be more stressed and depressed than you should be. If you find it hard to motivate yourself, why not go to a class or work with a personal trainer? If you’ve got it written on your calendar and all paid for, you’ll have the incentive to workout until the health benefits become their own motivation.

 

3. Figure out your Family History: If someone in your family has suffered from a certain illness or condition, it’s not a sure thing that you will likewise be affected, but history certainly has a way of predicting the future. Look into your family’s history of health problems, paying close attention to anything that occurred to someone when in their 40s. While having a grandparent who had a heart attack at 75 is something to take note of, being related to someone who suffered at age 45 holds is even more significant to your prevention strategy. You should primarily focus on your parents, siblings and grandparents, but it’s worth asking about other relatives as well. Take inventory so you can tailor your wellness programme to your needs, and consider talking to your GP if a particular health concern does arise when you’re digging.

 

4. Take a Few Tests: For women in their 40s, the United States Preventative Services Task Force (USPSTF) provides the following recommendations:

• Cervical cancer. A pap smear should be performed every one to three years. You should go for this screening every two years if your physician uses a liquid-based test, or every three if you have had three normal paps consecutively. You only need a test for human papillomavirus (HPV) if you have had an abnormal pap test.


• Breast cancer. Mammograms are recommended every one to two years, starting at 40.


• Colonoscopy for colon cancer screening. While this is usually recommended at age 50, you will need a colonoscopy if you have a family member with colon cancer. This should either be done at age 40 or 10 years prior to the age that family member was diagnosed.

Categories: cancer, colon cancer, diet, exercise, Family, family member, growth hormone, health, nbsp, Women in 40s, years

Turning 50? Get Your Wellness On Track For the Next 50 Years

When you turn 50, you start blaming any wellness problem to turning “the big 5-0”. Sexual health and vigour not what it once was? It’s because you’re 50. Can’t run around after the kids anymore? Must be your 50s. While it’s true that each decade you age requires a greater need for health prevention strategies, those who have already taken steps to take care of their wellbeing will feel perfectly nifty at fifty, and so can you if you start taking certain steps. If you don’t look after yourself, you may put yourself at risk to age-related issues such as arthritis, diabetes and heart disease. Though it can take longer to see results the longer you wait, it is never too late to make positive changes.

 

1. Do your Diet Right: As developed nations rely more on food of convenience, and the quality of ingredients goes further down, it becomes more obvious than ever that you are the only one watching out for the state of your body. In terms of your diet, this means eating plenty of fruits and vegetables – at least five-a-day – and healthy proteins. If you focus on these food groups, you can reduce your risks of cancer and heart disease. Try to plan your grocery shopping in advance so you won’t be tempted by junk on shop shelves. The key to healthy eating is to have good options on hand at work and at home.

 

2. Edit your Exercise Programme: With each decade, the phrase “use it or lose it” becomes more and more applicable. In your 50s, many of your hormones – including progesterone, testosterone and growth hormone – really start to decline. This ageing process can really do a number on your wellness and, if you don’t exercise, you’ll only hurry that decline along. Exercise stimulates growth hormone, helping you to maintain a lean body mass. However, without enough physical activity, your metabolism will slow down, your bone density will decline, and you’ll be more stressed and depressed than you should be. If you find it hard to motivate yourself, why not go to a class or work with a personal trainer? If you’ve got it written on your calendar and all paid for, you’ll have the incentive to workout until the health benefits become their own motivation.

 

3. Find out Your Family History: If someone in your family has suffered from a certain illness or condition, it’s not a sure thing that you will likewise be affected, but history certainly has a way of predicting the future. Look into your family’s history of health problems, paying close attention to your parents, siblings and grandparents. While having a grandparent who had a heart attack at 75 is something to take note of, being related to someone who suffered at age 45 holds is even more significant to your prevention strategy. Take inventory so you can tailor your wellness programme to your needs, and consider talking to your GP if a particular health concern does arise when you’re digging.

 

4. Sign up for screenings: As well as looking into your family’s health conditions, you also need to check for your own. Men of your age have long undergone cholesterol panels to identify potential risk factors for heart disease, but your prevention laboratory information shouldn’t end there. Other labs are now available to help determine a treatment plan and, trust me, you should use them! By getting checked out now – rather than waiting for symptoms to occur – you can prevent serious health concerns more easily, and catch any problems early for treatment. As a man in his 50s, it’s recommended that you have 25-OH vitamin D (25-hydroxy) testing, C-reactive protein (CRP) testing, homocysteine testing, total and free testosterone testing, fasting insulin levels testing, thyroid testing, DHEA-sulftate testing, prostate cancer screening and a colonoscopy for colon cancer screening.

Categories: cancer screening, diet, Family, growth hormone, health, heart, heart disease, men in 50s, Screenings, Testing, Wellness

How Can You Spot The Signs Of A Growth Hormone Deficiency?

Not a commonly publicised condition, growth hormone deficiencies can be either a total or partial condition and result in impaired physical development. Growth hormones are created y the pituitary gland (hypophysis) which is a small gland found on the underside of the brain. The amount of hormone produced is controlled by other hormones which are released by a different part of the brain. When this hormone is secreted into the bloodstream, it stimulates the liver to secrete yet another hormone, which develops an insulin-like growth factor – primarily IGF-1. As we age, we naturally produce less growth hormones compared to young adults. There are various reasons for this problem, including an insufficient release of the stimulatory hormone from the hypothalamus, an insufficient production of the growth hormone by the pituitary gland, a decrease in the IGF-1 hormones, as well as problems caused by defects in the receptors which absorb the hormone in the body’s cells. Some people may have a deficiency due to a genetic birth defect, or because it is hereditary, or they may have had a lack of oxygen at birth. Some studies suggest that diseases in the pituitary gland can lead to a defect, as well as abnormalities in the hormone receptors. For most people, though, there is no clear reason – it simply occurs.

 

If a patient has a total hormone deficiency, it will often be discovered in a child’s infancy. This is because an infant’s height and weight are normal at the time of birth, but between three and nine months the growth rate will be reduced in children with a growth hormone deficiency – this is known as growth disturbance. There will be signs later in life too, including weight diminishing, delayed teeth development, and they may also develop a thick layer of fat under the skin. However, this symptom won’t always be visible if there is just a partial growth hormone deficiency. Although everyone can measure and weigh their children, there will be regular growth examinations carried out by your health visitor and GP, who will follow specific guidelines to check that your child is developing at a normal rate. If you’re worried about your children’s growth rate though, you should seek the advice of your GP. Your GP will measure and weigh your child, then draw growth curves – they will take the parents’ height and weight as adults, at puberty and as infants into account. They will also ask questions about the child’s diet, their appetite, patterns of defecation, exercise habits, and any social problems so as to rule out other health problems. They will be examined for signs of disease, as well as puberty and tooth development if need be. They may also suggest an x-ray of the left hand and wrist, to examine the bone development. If there is a growth hormone deficiency, the ‘bone age’ may be lower than the child’s genuine age.

 

If this problem is not treated, it can lead to severe growth impairment, particularly their height. However, if the problem is treated in the early phase then it is likely that the child will gain several extra centimetres which will bring them into a normal range for their age. Treatment tends to rely on synthetic growth hormones being injected each day until the child stops growing, and this is done at specialised paediatric units. Parents will be trained to administer the injections so that the correct amount is provided. Though side effects are rare, the child will be monitored closely so that no risks are taken with their health.

Categories: Child, Deficiency, growth, growth hormone, growth hormones, growth rate, hormone, hormone deficiency, hormones, pituitary gland, treatment

Are Performance-Enhancing Supplements Worth the Risk?

Muscle-building supplements or other performance-enhancing drugs are often popular products in the fitness market, but could you be risking your wellbeing just to get that competitive edge? Before you take any supplements, you need to know exactly how they work and what they might do to your wellness.

 

Anabolic steroids: There are some athletes who take anabolic steroids such as testosterone to increase muscle mass and strength, but although there are approved medical uses for taking the synthetic hormone, improving athletic performance is not one of them. You also have a particularly dangerous class of anabolic steroids known as designer drugs, which have been designed to fly under the radar in the case of drug testing. These have no medical use, have not been tested or approved by the Food and Drug Administration (FDA) and represent a particular health threat to athletes.

 

If you are on anabolic steroids, you may be at risk to:

• Baldness


• Severe acne


• tendinitis and tendon rupture


• Liver abnormalities and tumours


• Increased “bad” LDL cholesterol and decreased “good” HDL cholesterol


• High blood pressure and problems with your heart and circulation


• Prostate gland enlargement


• Aggressive behaviour, rage or violence


• Psychiatric disorders, such as depression


• Drug dependence


• HIV or hepatitis (if you’re injecting the drugs)

 

Plus, teenagers face the added risk of future health problems, as well as inhibited growth and development. Men specifically may experience the development of prominent breasts, testicle shrinkage, infertility and impotence, while women are at risk of developing a deeper voice, clitoris enlargement, increased body hair and infrequent or absent periods.

 

 

Androstenedione: You produce this hormone in your adrenal glands, ovaries and testes, and your body converts it into testosterone and estradiol. Although manufacturers claim using andro as a supplement can help you train harder and recover more quickly, it is illegal for use in the US, and studies show that the supplement doesn’t even work – so there’s no point taking it. In fact, andro increases your oestrogen, rather than your testosterone, production. Plus, you’re putting your wellbeing at risk to:

 

• Acne


• Decreased “good” HDL cholesterol, which raises your risk of stroke and heart attack


• Diminished sperm production and testicle shrinkage (men)


• Breast enlargement (men)


• Voice deepening and male-pattern baldness (women)

 

 

Human growth hormone: Also known as gonadotropin, human growth hormone has an anabolic effect, meaning it is taken by athletes to improve muscle mass and performance. Science is yet to prove that human growth hormone actually does either of these things, and you can only get the injections on prescription. The adverse side effects of human growth hormone range in severity, but you may be at risk to:

 

• Joint pain


• Muscle weakness


• Fluid retention


• Carpal tunnel syndrome


• Impaired glucose regulation


• Cardiomyopathy


• High cholesterol and blood pressure


• Diabetes

 

 

Erythropoietin: If your wellness has been affected by severe kidney disease, this hormone may be used to treat your anaemia, as it increases your body’s production of red blood cells and haemoglobin. Epoetin, a synthetic form of erythropoietin, is commonly used by endurance athletes to give the muscles more oxygen, and cyclists in the 1990s famously used the supplement. However, it was alleged that this contributed to at least 18 deaths, as the inappropriate use of erythropoietin can increase your risk of thrombotic events, such as stroke, heart attack and pulmonary oedema.

 

 

Diuretics: These drugs are often used to lower your weight, but they change your body’s natural balance of fluids and salts (electrolytes) and can lead to dehydration. At any dose – even medically recommended ones – you may be putting yourself at risk to:

 

• Dehydration


• Muscle cramps


• Exhaustion


• Dizziness


• Fainting


• Potassium deficiency


• Heart arrhythmias


• Drop in blood pressure


• Loss of coordination and balance


• Heatstroke


• Death

Categories: anabolic steroids, blood pressure, diuretics, growth hormone, hdl cholesterol, Heart Attack, human growth, human growth hormone, muscle mass, nbsp nbsp, testicle shrinkage

The Importance of Sleep: Why Your Baby Needs To Rest

Every new parent knows all about sleepless nights. Midnight feedings and checking in on your newborn make most parents able to survive without much sleep for several months. However, your baby is different. Studies have shown that babies require between 14-16 hours of combined daytime and nighttime sleep during their first 6 months, and getting enough sleep is crucial to a child’s development.

 

Growth

While it may seem like your baby is growing up before your very eyes, they’re actually doing most of their growing during their sleep. A protein hormone secreted by the pituitary gland called growth hormone (or “human growth hormone”) reaches its height of secretion during your baby’s sleep cycle. Studies have shown that while there are many factors that affect the release of this hormone, sleep is actually the most crucial.

Eating & Metabolism

Hormones take charge of many different functions of the body, including regulating appetite and metabolism. Babies that don’t get enough sleep can sometimes either overeat or show a preference for high-calorie carbohydrates, thus making those dreaded vegetables even harder swallow in later life. Metabolism can also be affected, which can cause weight problems down the road.

Your Baby’s Brain

Sleep, or a lack thereof, can greatly affect your child’s mood and ability to interact with the world around them. Keep in mind, everything your baby encounters is new and interesting for them, so sleep is the time they have to process this new information.

 

How To Give Your Baby the Best Sleep

With all of these important factors to consider, it’s easy to see how parents can feel anxious about ensuring their baby gets the appropriate amount of quality sleep. Fortunately, there are some great tips and tricks to use that can help even the fussiest of kids achieve sweet dreams.

1) Getting Hotter (or Colder)

Nobody likes to be a sweaty mess when they’re sleeping, and your baby is exactly the same. Dr. Alan Greene, M.D., author of From First Kicks to First Steps, suggests that the optimal temperature should be between 65 to 70 degrees. However, be sure not to place them too close to a window or fan, as this may vary the temperature too much.

2) Silence Isn’t Necessarily Golden

When your child was in the womb, it was exposed to near constant noises from both your body and outside. Some noise is reassuring for a baby trying to get off to sleep, and there are a variety of items that can achieve this. Try a musical mobile, like those found at Kids II Inc, which not only offers soothing sounds but bright colors and shapes. White noise machines have also been shown to have great results.

3) Swing Out Sister

While you may feel like you need to tip-toe around your baby, movement can actually remind them of the womb. Swinging or rocking is a natural motion that seems to sooth even the most upset kids. Try a good, old-fashioned rocking chair, or there are also some great swings available on the market that will do the job nicely.

Trying to get your child to sleep can seem overwhelming to a parent at first, but a good sleep routine can be established with a little time and patience. Every baby is different in their needs and likes, so be sure to experiment with what works best for your little one.

With four kids, Melanie Fleury knows the importance of having a good nap schedule, for herself as well as the kids. She has used various methods to get them to fall asleep and stay asleep. From lullaby singing mobiles to swings and rockers, Kids II Inc offers a variety of options sure to soothe the fussiest baby.

Photo Credit: http://www.flickr.com/photos/ryanrocketship/2552416553/

Categories: Baby, growth hormone, importance, Kids, kids ii, sleep

Could There be a Hidden Explanation Behind Diabetes?

The University of Copenhagen has drawn a little closer towards understanding what causes diabetes and hormone deficiencies. The group of researchers from the university have been working on the discovery, which centres around the way that the body regulates certain hormones, and the results of the study have been published in PLOS Biology, a scientific journal.

People who are suffering from diabetes or are showing poor growth may well have problems with something called the Pick1 protein, which is a protein in the human body that plays an important role in the production of insulin and also the human growth hormones.

The researchers studied this protein, and looked at what role was played by Pick1 when the brain releases growth hormone and the pancreases releases insulin. During the testing phase of the research, the researchers found that a deficiency of Pick1 directly translates into a deficiency in growth hormone and insulin in mice and in fruit flies, which were tested as part of the research. In mice in particular it was very evident that the mice who were short of Pick1 soon became small, fat and with an intolerance to sugar. There is no reason to suggest that this is not the case in humans, too.

Different cells are responsible for the production of certain kinds of hormones, which they store after production and then secrete into the blood, to trigger the process for which each hormone is responsible. This is not a well-understood mechanism, but it is thought that this process plays a part in both diabetes and poor growth. Now that we know about the effect of the Pick1 protein, further research can be done on how to prevent deficiencies.

Could There be a Hidden Explanation Behind Diabetes?

Categories: Diabetes, growth, growth hormone, hormone, pick1, pick1 protein, poor growth, Protein