Lose Weight and Reduce Fatigue Naturally

1. Boost the Energy of Your Spleen to Raise Metabolism

In summer, we tend to drink and eat cold foods. Yet, cold foods and drinks can suppress the energy of the spleen to create sluggish digestion and metabolism. Cold foods and drinks can also aggravate low energy and fatigue so that you feel less motivated to exercise.

In Asia, where obesity rates are lower than in the U.S., warm beverages and foods are used year round as digestive aids to warm the spleen, improve digestion, and increase metabolism.

Adding a bowl of miso soup or vegetable soup to meals can help counter the cooling effects of cold salads and other summer dishes. Soups are also a great addition to cold sandwiches. Stick to the low sodium and low fat varieties for optimum benefit.

Consider replacing iced beverages with warm tea to give further support to your spleen. Try a soothing cup of peppermint, spearmint, chrysanthemum (available in Asian supermarkets), or chamomile tea at room temperature or warmed. All of these teas:

Provide antioxidants to help detoxify the body (a necessary process to achieving successful and long lasting weight loss).

Energetically cool the body to help you acclimate to hotter external temperatures.

Cool the energy of the liver which can help improve sleep, avoid agitated states, and lower blood pressure naturally.

2. Use an Online Caloric/Fat/Carbohydrate Tracker

No more hunting for calorie counters. SparkPeople (http://www.sparkpeople.com) makes journaling food choices easy and empowering.

This free service allows you to input your current weight and height to determine a body mass index.

Next, you can set weight and dietary goals based on your BMI. The program will generate menu items and allow you to input your food choices for daily meals to determine calories, carbohydrates, fats and other nutritional qualities of each food listed.

You can also enter custom foods to create your own meals. The system has a database of over 10,000 food items to make tracking customized meals easy.

The website also has a handy fitness tracker that complements the nutrition tracker. Demonstrations of exercises are also given online.

Blogs, newsletters, health articles and community support are also helpful resources that empower you to reach your weight loss and fitness goals.

3. Move that Body with Qi Gong!

Yes, moving the body for 30 minutes or more a day will benefit you whether you hike, swim or run.

However, internal healing exercises such as qi gong not only raise your metabolism and increase cardiovascular fitness but also:

Improve core strength.

Improves the energy flow of internal organs.

Detoxify the body at a profound level.

Decrease fatigue and increase energy.

Increases meditative states to reduce stress.

Qi gong also greatly increases your body's capacity to absorb oxygen. Also, the European Journal of Cancer care published a report in 2005 that showed that qigong has a positive impact on a cellular level for cancer patients.

Qi gong movements are gentle and Tai-Chi-like which makes it easy for all people, young, old, healthy or recovering from illness to participate.

Nine ways to reduce risk of breast cancer

Mutation in the gene BRCA1 or BRCA2, or excessive levels of estrogen in the body, nutrition, obesity, alcohol consumption and smoking are risk factors for breast cancer. While there is almost no way to change the inherited gene mutation, which is in our power to control other factors and protect our breasts.

Maintain a healthy weight

A recent study by the American Cancer Society for more than 62,000 women found that women gain more weight after the age18, the greater their risk of breast cancer diagnosed during menopause. Extra pounds increase the production of estrogen, which can fuel cancer growth. Moreover, even if you are serious regular exercise reduces the risk considerably.

"Physical activity is thought to reduce the amount of estrogen in the body, making breast cancer," said Dr. Debbie Saslow, PhD, director of Breast Cancer Gynecology and the American Cancer Society. So get moving. A lively30 minute walk five days a week may reduce the risk of breast cancer by 18 percent, according to a study of more than 74,000 women aged 50-79.

Eating good fats

High levels of polyunsaturated fat and saturated fat on breast cancer in combination were put in place so limited these fats in the diet. Choose most fats like olive oil and rapeseed oil, monounsaturated oils. A study conducted in Sweden more than 61,000 women aged 40-76 showed that the consumption of an additional 10 grams of monounsaturated fatty acidsreduces the risk of breast cancer by about 45 percent. On the other hand, the study also showed that every additional 5 grams of unsaturated fatty acids consumed, the risk of breast cancer increased by 69 percent. rates of breast cancer among women in Spain, Greece, Italy and low, and the fact that people use in these countries, olive oil as the main source of fat is certainly a factor in this result.

Eating fruits and vegetables

Carotenoids are powerful antioxidants that protectagainst cancer, and these are in a variety of fruits and vegetables. Researchers at New York University compared blood samples from 270 women who later developed breast cancer samples from 270 women who were not taken. They found that women had the lowest carotenoid found double the risk of breast cancer than those with the highest levels. Try, five minutes before eating nine servings (½ cup) per day of fruits and vegetables, especially carrots, tomatoes,Watermelon and spinach.

Add flaxseed to your diet

These seeds are rich in omega-3 fatty acids to support cardiovascular health and reduce the risk for all cancers. Flaxseed also contains high levels of a substance called lignans that may reduce the activity of estrogen in the body. Studies in rats indicate that lignans actually shrink breast cancers. To eat, sprinkle flax seed corn fifty-two tablespoons of ground flaxseed on the supplement, smoothies, or use linseed oilin salad dressing.

Learn how soy

Women in Asia have one-fifth the rate of breast cancer in Western women. Scientists believe the reason is their diet rich in soy. A Japanese study showed that women who ate less or more than three bowls of miso soup (fermented soybeans), reducing the risk by 50 percent compared to those who had. Soy products contain phytoestrogens, compounds that weak forms of estrogen and may protect against breast cancer. Add 01:59portion per day of soy foods to your diet - a cup of soy milk, half cup of tofu, tempeh or soy nuts.

Limiting alcohol consumption is

Alcohol intake is linked to a higher level of estrogen, which fuels the cancer. It is recommended that if you drink alcohol occasionally, take a daily 400 micrograms of folic acid (the amount in most multivitamins). A study by the Mayo Clinic showed that women with the lowest folate (folic acid found in fruits and vegetables), taking also drank a small amountThe alcohol a day - less than half a drink - had a 59 percent increased risk of breast cancer, but a high intake of folic acid increased the risk in moderate drinkers. How folate reduces the risk is unclear, but experts agree, is not enough for most Americans.

Stop smoking

Studies show that younger women when they start smoking, the greater the risk of developing breast cancer before menopause. Other studies suggest that women with a familycan increase the history of breast cancer and ovarian cancer risk if his smoking. Even smokers and ex who develop breast cancer are twice as likely to be an aggressive form of the disease, do not get the estrogen-dependent. Similar risks apply to second hand smoke.

Limit the use of antibiotics

New evidence that the more often you take antibiotics, the higher the risk of breast cancer. A study of more than 10,000 women showed that the risk of breast cancer is doubled amongthose who had antibiotics for more than 500 days cumulatively (the equivalent of about 25 recipes), averaged 17 years compared to women who have never taken antibiotics. Researchers warn, however, other factors such as underlying disease, the immune system, hormonal imbalance or weak, could explain the increased risk.

Choose to breastfeed

It is not only good for your child, but also suppresses ovulation and lactation in the production of estrogen. ResearcherComparison of birth rates and practices within developed countries among women with women in developing countries in Asia and Africa, and found that the risk of breast cancer in developed countries could be cut in half, if the many women had children and all children breast fed for an average of 30 months for children than women in developing countries. Breastfeeding alone the risk by two thirds. They also found that for each year of breastfeeding, a woman, your risk of breast cancer was reduced by 4Percent.

Source:
American Breast Cancer Association
The Mayo Clinic

Nine Ways to Reduce Breast Cancer Risk

Mutation in either the BRCA1 or the BRCA2 gene, excess estrogen levels in the body, diet, excess weight, alcohol consumption, and cigarette smoking are all risk factors for breast cancer. While there's almost nothing we can do to change hereditary gene mutation, it is within our power to control the other factors and protect our breasts.

Maintain a Healthy Weight

A recent American Cancer Society study of more than 62,000 women found that the more weight women gain after age 18, the greater their risk of developing breast cancer during menopause. Extra pounds increase estrogen production, which can fuel cancer growth. On the other hand, even if you are heavier regular exercise will reduce your risk significantly.

"Physical activity is thought to lower the amount of estrogen in the body, thereby lowering your breast cancer," explains Dr. Debbie Saslow, PhD, Director of Breast and Gynecologic Cancer at the American Cancer Society. So get moving. A brisk 30-minute walk five days a week can reduce breast cancer risk by 18 percent, according to a study of more than 74,000 women ages 50 to 79.

Eat Good Fats

High levels of polyunsaturated fat and saturated fat have been linked to breast cancer, so limit these fats in your diet. Opt for more monounsaturated fat, such as olive and canola oils. A study in Sweden of more than 61,000 women between the ages of 40 and 76 showed that consuming an additional 10 grams of monounsaturated fat reduces breast cancer risk by an estimated 45 percent. On the other hand, the study also showed that every extra 5 grams of polyunsaturated fat consumed, increased breast cancer risk by 69 percent. Breast cancer rates are low among women in Spain, Greece, and Italy, and the fact that people in these countries use olive oil as their primary source of fat undoubtedly is a factor in this beneficial result.

Eat Fruits and Vegetables

Carotenoids are powerful antioxidants that protect against cancer, and these are found in a wide variety of fruits and vegetables. Researchers at New York University compared blood samples from 270 women who subsequently developed breast cancer to samples taken from 270 women who did not. They found that women with the lowest levels of carotenoids had twice the risk of breast cancer as found in those with the highest levels. Try to eat five to nine servings (one-half- to one cup) daily of fruit and vegetables, especially carrots, tomatoes, watermelon, and spinach.

Add Flaxseed to Your Diet

These seeds are rich in omega-3 fatty acids, which support cardiovascular health as well as lowering the risk of all types of cancer. Flaxseed also contains high levels of a compound called lignans that may reduce estrogen activity in the body. Studies on rats show that lignans actually shrink breast tumors. To eat flaxseed, sprinkle two to three tablespoons of ground flaxseed on your cereal, add to smoothies, or use flaxseed oil in salad dressing.

Learn to Like Soy

Women in Asia have one-fifth the breast cancer rate of Western women. Scientists believe that the reason is their soy-rich diet. A Japanese study showed that women who ate three or more bowls of miso soup (made with fermented soybeans), reduced their risk by 50 percent over those who had less. Soy foods contain phytoestrogens, compounds that are weak forms of estrogen and may protect against breast cancer. Add one to two servings of soy foods daily to your diet - a cup of soy milk, a half cup of tofu, tempeh, or soy nuts.

Limit Alcohol Intake

Alcohol intake is linked to increased levels of estrogen which fuels cancer. It is recommended that if you drink alcohol occasionally, take 400 micrograms of daily folic acid (the amount found in most multivitamins). A Mayo Clinic study showed that women with the lowest folate (folic acid occurring in fruits and vegetables) intake who drank even a small amount of alcohol daily -- even half a drink -- had a 59 percent increased risk of breast cancer, but a high intake of folate cancelled out the increased risk among moderate drinkers. How folate reduces the risk is not clear, but experts agree that most Americans are not getting enough.

Quit Smoking

Studies show that the younger women are when they first start smoking, the greater their risk of developing breast cancer before menopause. Other studies suggest that women with a family history of breast and ovarian cancer may increase their risk if they smoke. Also current and past smokers who develop breast cancer are twice as likely to get an aggressive form of the disease that is not estrogen-dependent. Similar risk applies with second-hand smoke.

Limit Use of Antibiotics

New evidence suggests that the more often you take antibiotics, the higher your breast cancer risk. A study of more than 10,000 women revealed that the risk of breast cancer is doubled among those who took antibiotics for more than 500 cumulative days (the equivalent of about 25 prescriptions) over an average of 17 years compared with women who never took antibiotics. Researchers caution, however, that other factors, such as underlying illness, weakened immune system, or hormonal imbalance, could account for the increased risk.

Opt to Breast-Feed

Not only is it good for your infant, but lactation also suppresses ovulation and the production of estrogen. Researchers compared the birth rates and breast-feeding practices among women in developed countries with women in developing nations in Asia and Africa and found that the breast cancer risk in developed countries could be cut in half if women had as many babies and breast-fed each child for an average of 30 months per child as women in developing countries. Breast-feeding alone would reduce the risk by two-thirds. They also found that for each year a woman breast-feeds, her breast cancer risk dropped 4 percent.

Source:
American Breast Cancer Association
The Mayo Clinic