How to Relieve Back Pain at Home

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Back pain is a common problem we experience, which can interfere with your work or life. Almost anyone can experience back pain at some point in their lifetime. But it isn’t something you ignore and wait to resolve on its own. Thankfully there are various back pain remedies you can do at the comfort of your home.

Oils and ointments

There are various types of oil rubs and ointments that can help ease the pain by blocking the sensation. Most essential oils, for example, contain strong analgesics, which makes it a great choice for back pains. There are plenty of ointments and rubs available that can ease back pain by blocking the sensation. Below are some of the ingredients to look for in topical creams:

  • cayenne
  • comfrey
  • ketoprofen
  • ibuprofen
  • lidocaine
  • diclofenac

Below are some essential oils you can try to relieve back pain

  • wintergreen oil
  • peppermint oil
  • lemongrass oil
  • lavender oil
  • eucalyptus oil
  • ginger oil

Eat or drink anti-inflammatory foods

When you consume anti-inflammatory foods, several antioxidants and anti-inflammatory properties can build up in your blood. In time, these potent agents can reduce or eliminate anti-inflammatory reactions in your body.

Below are some common anti-inflammatory foods:

Tart cherry juice. Cherries are full of anti-oxidants and anti-inflammatory agents. Drinking a glass of tart cherry juice per day can help relieve back pain.

Nuts. Nuts have powerful anti-inflammatory properties. Almonds, walnuts, pecans, and cashews are easy to include in your daily diety. Around 30 grams of these nuts per day should be enough to benefit from its anti-inflammatory properties.

Coffee. Coffee is the main ingredient in most pain medications. Therefore, drinking at least two cups of coffee per day can help reduce back pain by up to 50 percent. However, when drinking coffee, you need to drink a glass of water to prevent dehydration.

Ginger.Ginger can be used in gingerbread cookies, tea, or can be added to your daily recipes. Ginger is known to reduce inflammations linked to back pain.

Epsom Salt Bath

Epsom salt can work its way through the skin and into your back pain. Soak for 20 minutes in a warm Epsom salt bath to ease sore back muscles. Enhance the results may massaging our back with a tennis or rubber ball. This type of massage further loosens your back muscles.

Massage

Massaging can be one of the most effective ways to relieve sore muscles. Massage therapy can help reduce back pain, improve back function, and reduces the reliance on anti-inflammatory medications such as ibuprofen to ease the pain. There’s no evidence that the more complex massage can do wonders to your back, so even asking your partner to do the massage can help ease the pain.

When to see your doctor

While these home remedies are effective, these cannot completely cure your back pain. You should speak to your doctor about your chronic or severe back pain.

Your doctor may recommend proper medication, physical therapy, or any other treatments that will get the pain away for good. If you have existing health conditions or you take regular medications, you should consult your doctor first before you take any herb or supplements.

Why Exercise is the Best Natural Remedy for Pain

If you have back or joint pain, the most common to do is lie all day with the hopes that it will help ease the pain. But in reality, it might make the problem worse. Doctors use to prescribe bed rest for people with back or joint pain, but recent studies have shown that people who exercise can manage their pain better than those who don’t.

When you do cardiovascular, strengthening, and flexibility exercises, you improve your pain threshold, particularly with chronic pain.

Benefits of exercise in dealing with pain

It keeps your joints moving. This is particularly important for people who have chronic pain, such as arthritis.

It helps to keep your muscles strong. When you have stronger muscles, it supports your bones and body better. This is particularly important for people who have chronic back pain. Your spine needs all the strength of your muscles to cushion your movement and support your weight. Your back and core muscles should be in excellent condition to do that.

It helps maintain a healthy weight. Extra weight can add pain, particularly in your back. By staying physically fit, your muscles and bones are able to support your body better.

It’s good for your mental health. Patients with chronic pain often end up having depression, anxiety or other mental health issues because it’s difficult for them to live a normal life now that they have this condition. Staying active can boost your self-esteem and make you feel like your doing your part to fight this pain. Exercising with friends and relatives is a good way to motivate yourself.

What exercises should you try

The most important exercise to relieve chronic pain involves cardiovascular exercises. Cardiovascular exercises are known to reduce lower back pain and knee pain.

The key to an effective exercise is to figure out what work can produce less pain when you exercise. Start by briskly walking outdoors. If you feel pain while you do that, try an elliptical trainer. If there is still pain, try swimming. Water is great for someone with joint pain as it gives your cardio workout and resistance without stressing your joints.

If you have joint and back pain, strength training exercise is the way to go. It doesn’t matter if you do it on a machine or on free weights because both seem to deliver promising results. Do a combination of machines and free weights using machines first to guide your movement and provide a better form then transition to free weights when your strength and form improve.

What exercises should you avoid

Not all exercises can help alleviate chronic pain. If you have joint problems, you should avoid high impact exercises. If you have chronic back and joint pain, participating in sports such as basketball and gold can put a strain on the back. If you’ve been doing such sports and don’t want to quit, all you have to do is find a physical therapist who can help you perform such sports without putting a lot of stress in your body.

5 Natural Remedies for Muscle Pain

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Muscle pain is common. Almost everyone has experienced muscle pain at some point in their lives. And because the muscles are nearly in all parts of our body, this type of pain can be at the back, arm muscles, or practically anywhere.

Overuse of our muscles is what usually causes the pain, but there are also possible causes for the ongoing discomfort.

Below are the common causes of muscle aches:

Muscle pains are often due to the result from too much tension, stress or physical activity. Some of the common causes are:

  • muscle tension
  • overusing the muscles
  • injuring the muscles
  • skipping warmups and cooldowns during workouts

Medical conditions that cause muscle pain

Not all muscle pains are due to physical activity, stress, or tension. Some explanations of muscle pain include

  • chronic fatigue syndrome
  • bacterial infections, flu or polio
  • autoimmune diseases such as lupus, or polymyositis
  • thyroid problems
  • hypoglycemia
  • use of drugs or certain medications
  • fibromyalgia

How to naturally relieve pain at home

Many people who want to ease pain will immediately go to their medicine cabinet and pop a tablet or two. But some of which have side effects and relying too much on medications can have potential side effects such as getting hooked on the drugs. Before you go to your medicine cabinet to find remedies for pain, here are some things you can try.

Heat and Cold

Using hot or cold compress helps to ease joint pain. A hot compress helps to increase blood flow which relaxes sore muscles and joints; thus, decrease pain. A cold compress can reduce inflammation and can numb the area around the aching muscles and joints.

Apple Cider Vinegar

Many people have found that drinking apple cider vinegar or rubbing it in the affected area can help to relieve muscle pain. Apple cider vinegar is sour; therefore, it’s best to mix it with water or honey to help with the sour taste.

Watermelon juice

Watermelon juice is packed with amino acids called L-citrulline which can relieve sore muscles. Studies have shown that several athletes who drank 16 ounces of watermelon juice reduced the amount of muscle soreness a day after an intense workout.

Cherry juice

Cherry juice contains high concentrations of anthocyanins, an antioxidant that helps to reduce soreness and discomfort in your muscles. Studies had shown that athletes who drank bottles of cherry juice a week before an intense workout and during an intense workout experienced less pain compared to those who didn’t drink cherry juice. Cherry juice also contains anti-inflammatory properties that can help for a speedy recovery.

Rest

The most effective and natural way to relieve muscle pain is to simply rest. The muscle soreness and pain are caused by tears in your muscles, and those tears need time to heal. When you sleep, your body produces a high level of growth hormone, which aids to rebuild your muscles. If you lack sleep, you are hindering your body from healing the muscles.

Occasional muscle aches and pains are normal, especially if you’re working out. If your muscles start hurting, listen to your body and stop.

6 Natural Remedies for Toothache

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A toothache is one of the most common dental problems, and it can be painful and debilitating. Toothaches can happen anytime, and it usually happens without any warning.

Toothache occurs when there is an infection in the gum, so you may experience swelling and redness across the infected area. The pain could be due to a number of oral health problems, but the most common is pain due to cavities or tooth decay. The sharp, throbbing pain can be unapologetic, and if you don’t treat it right away, you may end up losing a tooth.

Until you can see your dentist, these natural home remedies can be effective at toothache relief.

Saltwater rinse

Rinsing your mouth with saltwater help to loosen food particles lodged in the cavities or between the teeth. A saltwater rinse can also minimize swelling and effective treatment for sore throat.

To make a salt water rinse, dissolve 1 tablespoon of salt in a glass of warm water and swish for 30 seconds before spitting it out. Repeat when necessary.

Hydrogen peroxide rinse

In addition to its antibacterial properties, hydrogen peroxide can also relieve pain and inflammation. It can also reduce plaque and can heal bleeding gums.

To use hydrogen peroxide, dilute 3 percent hydrogen peroxide with equal parts of water and use it as a mouthwash. Repeat if necessary.

Garlic

Garlic has been used for medicinal purposes throughout the century as it contains a compound called allicin that contains powerful antibacterial properties.

To use garlic, crush a garlic clove to create a paste then apply it to the affected area. Garlic has a strong flavor, so you may want to add a bit of salt to neutralize it. You can also chew a piece of garlic clove slowly.

Vanilla extract

Vanilla extract has antiseptic and analgesic properties which is why it is an effective natural remedy for tooth pain. One of its properties, Eugenol, is often used at dental offices as temporary fillings.

To use vanilla extract, dab a small amount of it onto a cotton ball. Apply it directly to the affected area at least twice a day.

Thyme

Thyme contains a powerful antioxidant and antibacterial properties that can help to relieve the pain of toothaches. Ancient Greeks and Romans use it to relieve sprains, aches, and pains.

To use thyme, dab a few drops of thyme essential oil and a few drops of water onto a cotton ball. Once thyme oil is diluted in water, apply it to the affected area. You can also drop thyme oil into a small glass of water and make a mouthwash.

Guava Leaves

Guava leaves contain anti-inflammatory properties that can help heal wounds. It also contains antimicrobial properties that are very helpful in oral care.

To use guava leaves for toothache, chew fresh guava leaves or add crushed guava leaves to boiling water to use as a mouthwash.

These home remedies are meant for temporary relief only. It is important that you set an appointment with your dentist if the toothache lasts for a day or two.

4 Natural Remedies to Relieve Arthritis Pain

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Arthritis involves a range of conditions that involves pain and inflammation in the joints. It is a degenerative condition which means that the symptoms can worsen over time. There are various types of arthritis and all of which can cause pain. You’ll need to keep up with your medicines to relieve the pain, but there are natural remedies that help ease the pain of arthritis.

Before you try any of these natural remedies for arthritis, be sure to talk to your doctor as some of it might conflict with your existing medications.

Cat’s Claw

Cat’s claw is an anti-inflammatory and antioxidant property that is great an excellent remedy for arthritis pain. This herb can prevent the activation in inflammatory substance in your body. Studies have shown that it can also prevent damage to your body’s cells by interacting with free radicals produced within your cells.

However, there possible side effects:

  • low blood pressure
  • headache
  • nausea or dizziness.

You shouldn’t use this herb if you:

  • take medications to suppress the immune system.
  • have tuberculosis
  • use blood thinners

Ginger

The compound found in ginger that gives it is strong flavor also have anti-inflammatory properties. People have been using ginger to treat nausea, but it can also be used to relieve pain from arthritis.

In a 2016 study, researchers believe that the ingredients in ginger can have applications for the pharmaceutical treatment of arthritis. It has been shown that it cannot only help manage the symptoms but also prevent bone degeneration.

You can use ginger by infusing it in tea bags or adding powdered ginger to your favorite foods.

If you’re using blood thinners, check with your doctor first before consuming ginger as it can interfere with your blood thinner medications.

Thunder God Vine

Thunder god vine is a herb that has been long used as Chinese, Korean, and Japanese medicine to manage inflammation. This could make an excellent treatment in the treatment of arthritis.

A few studies have shown that there is a drop in inflammation and tender joints for people with arthritis who take thunder god vine supplements.

Side effects include:

  • headache
  • hair loss
  • upper respiratory tract infections
  • upset stomach.

Pregnant women and those at risk with osteoporosis should not take this.

Willow bark

Willow bark has been used for centuries to treat pain and inflammation as traditional Chinese medicine due to the chemical called salicin. Your body turns salicin into another chemical substance called salicylic acid. Salicylic acid reduces the development of certain prostaglandins in your hormone and eases pain and discomfort.

Common side effects include:

  • High blood pressure
  • upset stomach
  • allergic reactions, particularly if you’re allergic to aspirin
  • stomach ulcers and bleeding in case of overdose.

You should consult your doctor before using willow bark, especially if you have a stomach ulcer or is using blood thinners. Do not take willow bark supplements if you’re allergic to aspirin.

When treating arthritis with the mentioned herbal medicine above, make sure that you consult your doctor first before trying one as it may complement your current medications. It is also essential to understand that some of these herbs can cause serious side effects.

Can You Drink Coffee While Intermittent Fasting?

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If you’re thinking of giving intermittent fasting a try, you must know that you need to fast for 12-18 hours. That being said, the best fasting hours are from dinner until breakfast. So if you’re worried that morning fasting will interfere with your coffee, then we have news for you.

Yes. You can have coffee, but it needs to be black. This means that if you’re used to drinking coffee with cream or sugar, you’ll have to shift to black.

Because a cup of coffee is fat-free and has almost zero calories, it won’t screw up your fasting period. But it has to be black coffee because all the other coffee variations and add-ins contain fat and calories. And when you’re consuming calories, you are negating your fasting period.

According to USDA, black coffee contains around three to five calories per cup. When you start pouring sugar, cream, milk, or anything else, you add anywhere from 10 to 100 calories to it. The more calories you feed your body, the more your body consumes it as energy. This means that it won’t make use of the glucose stored in your fuel cells; thus, negating the fasting period.

Benefits of coffee when fasting

Coffee does not only helps you satisfy your hunger, but there are also other benefits to it.

When you drink coffee, your brain function has improved, reduced blood sugar, and reduced heart disease risk.

  • Coffee intake can also decrease the risk of type 2 diabetes. Consuming 3 cups of coffee a day can also reduce the risk of health from heart disease.
  • Coffee also has benefits to brain health. Intermittent fasting and regular coffee consumption help reduce the risk of mental decline. It also reduces the risk of developing Alzheimer’s or Parkinson’s disease.
  • The caffeine in coffee helps to suppress your appetite. This is a great beverage to drink if you’re hungry during your fasting period.
  • Coffee is also known to promote ketone production.

If you don’t like coffee, here are some alternatives:

You can drink water, but water alone won’t ease your hunger. You can infuse water with fresh fruit or squeeze lemon for flavor, but don’t eat the fruit.

You can also drink unsweetened tea. Tea contains zero calories if it doesn’t have anything added to it.

Remember that the concept of this fasting is to not consume calories for a prolonged period of not consuming calories or your body will consume the calories, not the stored fat. Therefore, making fruit juices, green juices, and smoothies will stuff you up with calories, and they have enough calories to break your fast.

Regardless if you’re doing 16, 24, alternate-day fasting, or any other fasting methods, it leads only to one goal. By limiting food consumption during the fasting window, you are also limiting the number of calories you consume.

That is why drinking fluids that contain zero calories such as coffee and tea are ok during the fasting period as long as it doesn’t contain any additives such as milk, cream, and sugar.

5 Types of Intermittent Fasting

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Intermittent fasting has become a popular trend because of how secure the method is and how it can improve metabolic health and possibly extend a person’s lifespan. Intermittent fasting involves partially abstaining from eating for a set amount of time before regularly eating again. Proponents claim that intermittent fasting is easier to maintain than controlling the number of calories to consume per day.

There are various methods of intermittent fasting that you can try. Each person’s experience of intermittent fasting will vary, and these different styles will suit different people.

Overnight Fasting

The rules of this fasting method are simple. You have to decide and adhere to not eating anything for 12 hours. Studies have shown that fasting for 10 to 16 hours can cause the body to convert its stored fats into energy, releasing ketones into the bloodstream, thus causing weight loss.

The easiest way to do and the easiest method for beginners because the fasting window is relatively small. The easiest way to do the 12-hour fast is to include the period of sleep in your fasting window.

Leanigans Diet

This method involves fasting for 16 hours a day and leaves an 8-hour eating window. This is helpful for someone who has tried the 12-hour fast but did not see any benefits.

The most common fasting period people perform is to finish their evening meal by 8 pm then skip breakfast until noon.

A study in mice found that by limiting the feeding window to 8 hours protected them from inflammation, diabetes, and obesity even if they eat the same number of calories as mice did not fast.

Whole-Day Fasting

In this type of intermittent fasting, you choose to eat dinner then not eat again until the next day’s dinner. Your fasting method with this method is 24 hours.

This is one of the most rigorous intermittent fasting methods, but if done right, it can significantly reduce your weight. Moreover, some people find it impossible to eat an entire day’s calories in one sitting. The disadvantage is that it will be hard to get all the needed nutrients in your body with just one meal. This approach is also tough to stick to. You might get hungry before dinner, and it may lead you to consume more food, which results in unnecessary calories.

Alternate-day Fasting

Fasting involves not eating every other day. But there are different variations to this diet. You can avoid solid foods during the day or allow up to 500 calories. On feeding days, people can eat as much as they want.

Alternate-day fasting is an extreme form of intermittent fasting, and this method may not be suitable for beginners or those with medical conditions. It may also be challenging to maintain alternate-day fasting for the long term.

The 5:2 Fasting

The idea of this fasting method is to eat for five days normally, and then for the next two days, restrict your calories to 500 to 600 calories per day. The fasting days are up to your preference. It doesn’t matter if you prefer two consecutive days or alternate days.

3 Keto Recipes for Weight Loss

If you’ve recently committed to the ketogenic diet, chances are you’re looking to shed off that extra pounds off you. If that’s the case, then you need to make sure that what you are eating are keto-approved, low carbs, and high in fat. Below is a list of meals and snack keto recipes to help meet your weight loss goals.

Greek Lemon Kitchen Kebabs

This Kebab is an easy recipe. All you need is:

  • lemon juice
  • olive oil
  • salt and pepper
  • dried oregano and rosemary
  • garlic

Mix the recipe in a bowl or zip lock back along with your chicken pieces. Give it at least an hour for the chicken to fully absorb the flavor, but if you can let it marinate for 24 hours, the better.

Put the chicken in a skewer along with red onion, and sweet pepper. Alternate between vegetables and chicken.

Fire up the grill in medium-high flame then grill for about 10 minutes. Enjoy!

Chicken and Avocado Pesto Salad

This keto-friendly recipe is easy to make with a lot of variations, depending on how you want to make it. It comes with loads of healthy fats from avocado, pesto sauce, and pine nuts.

The recipe is easy to make. All you need is a blender or food processor and 10 minutes of your time.

To make pesto:

Toss all your ingredients into a blender or food processor until you get to that pesto consistency. Taste and season with extra salt if necessary.

Once the pesto is ready, add arugula, chicken, and pesto to a large salad bowl, toss well to combine. Mix everything thoroughly so that the greens are fully coated in pesto. Top the avocado and pine nuts. Enjoy!

Crazy Good Beef and Broccoli

Beef and broccoli is a staple dish that you’ll commonly find in Chinese American restaurants. It’s an easy one-pan stir fry recipe that takes less than 30 minutes to make.

Ingredients:

1 tablespoon canola oil

5 cloves garlic minced

1 pound flank steak sliced into 1/4 inch thick strips

1/2 cup beef stock

2 tablespoons corn starch

3 cups small broccoli florets

Sauce:

1/2 cup low sodium soy sauce

1/4 cup brown sugar

2 teaspoons corn starch

Toss the been into a large bowl with corn starch.

Heat canola oil in a pan over medium heat for a few minutes. Add sliced beef and cook until brown. Stir frequently. Transfer to plate and set aside.

Place the broccoli and garlic to the pan, then stir. Add beef broth then let it simmer for about 10 minutes with occasional stirring.

While waiting for the broccoli to cook, combine all the sauce ingredients in a bowl. Mix well.

Add the beef and sauce to the pan then stir. Let is sit for 5 minutes to allow the sauce to thicken a bit.

Enjoy!

Keto limits your net carb intake and metabolizes the fat to create energy and ketones. For some, it may require to cut off carbs 20 grams per day. If you are looking to maximize the benefits of the keto diet, the recipes above are perfect for you.

7 Surprising Natural Remedies for Pain

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Whenever you feel the pain, you open your medicine cabinet and pop a tablet of ibuprofen or acetaminophen. Although this can work effectively to relieve pain, long-term use can have drastic side effects. Thankfully, there are natural remedies for pain.

Turmeric

Turmeric is the spice responsible for giving curry its unique flavor and yellow color. It is the yellow powder ground from the root of the plant that grows in Asia, India, and Central America. Turmeric contains the chemical compound curcumin, which is an antioxidant that helps to protect the body from free radical molecules and has anti-inflammatory properties. Studies have shown that turmeric is especially effective at decreasing pain caused by arthritis.

Ginger

Ginger is a flowering plant often used in cooking to add distinct flavor and taste to the food. In addition to its culinary uses, ginger has been known to provide anti-inflammatory, and anti-oxidant properties; thus, ginger can naturally relieve pain. Studies have shown that ginger can reduce muscle pain from exercise and running if people took 2 grams per day for five days. In another study, ginger has shown to relieve joint pain from rheumatoid arthritis.

Cloves

For centuries, people have used cloves as a home remedy to relieve pain from toothache. A study found that clove oil can be helpful in dentistry to help relieve pain before a needle is injected into the gums. Mix a teaspoon of clove powder and cinnamon oil, and you have a natural remedy for headache and pain.

Fish Oil

Fish oil is known for having natural anti-inflammatory properties. In one study, researchers instructed patients with neck or back pain to take 1200 milligrams of fish oil supplements a day. After 75 days on fish oil, more than half of the study groups reported that they had stopped their painkiller prescriptions.

Lavender Essential Oil

Lavender essential oil is an effective analgesic and anti-inflammatory. When diluted and applied topically on the pained region, it can provide pain relief comparable to prescription medicines.

Heat or Cold Therapy

Among the most common remedies to alleviate pain is to apply either heat or cold to the affected area. This treatment is pretty straightforward; however, not everyone is exactly clear when to use cold or heat.

Apply an ice pack when there is swelling or inflammation. This is particularly useful when you experience a strained muscle, tendon, or ligament. Ice packs can also be used to relieve the pain of a headache.

For more painful problems such as arthritis, use moist heat and apply it to the affected joint.

Acupuncture

Acupuncture is an effective alternative therapy known to provide a remedy for pain. Studies have shown that acupuncture can help to relieve certain types of pain, such as:

  • neck pain
  • lower back pain
  • knee pain

In a 2018 meta-analysis, researchers have found that acupuncture is an effective method to manage chronic pain. Research has also shown that it can help with headaches, musculoskeletal pain, and pain associated with osteoarthritis. More research has shown that acupuncture is useful for many types of pain.

The natural remedies for pain may only be useful for specific causes of pain. It is possible that most of these suggestions may not work for your particular case. However, these natural pain remedies are a great alternative to over-the-counter medications. Now you have the option to try these methods before you turn to your medicine cabinet to relieve pain.

Beginners Guide to Intermittent Fasting

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Intermittent fasting is currently one of the world’s most popular fitness trends. All you have to do is skip one meal a day and expect to shed pounds of weight in weeks! No wonder a lot of people use intermittent fasting.

If you’ve been contemplating if this option is the right one for you to lose weight, here’s a beginner’s guide to intermittent fasting.

What is Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between fasting and eating. In simpler terms, you are making a conscious decision to skip meals on purpose. With this type of fasting, you choose to eat at specific window hours and choose not to eat for a larger window of time. A popular fasting method is to fast for 16 hours then eat only within a specific 8-hour window. For example, you’ll eat at lunch until 8 pm, then skip breakfast.

How it Works

When you eat three meals a day, and not exercising then every time you eat, you are consuming those calories and not burning the stored fat.

When you cut an entire meal each day, your body doesn’t have recently consumed meal to burn for energy. Therefore, it is more likely to pull the fat stored in your body as it is the only readily-available source of energy at the time. The more stored fats burned, the more you are able to reduce weight. Intermittent fasting teaches your body to use the food it consumes more efficiently and learn how to burn fat as fuel.

If done properly, fasting can promote weight loss and build muscle mass.

Is it Safe?

Intermittent fasting is an excellent method to lose weight. But this method is not for everyone. Before you try intermittent fasting (or any diet), you should consult with your doctor first. In general, people should stay away from this method if:

  • You are under 18 years of age.
  • Pregnant or breastfeeding.
  • You have diabetes or blood sugar problems.
  • You have a history of eating disorders.

Keep in mind that this method may have different effects on different people. Consult your doctor when you experience unusual symptoms such as nausea, headaches, anxiety, etc.

Should You Try It?

Intermittent fasting has been proven to deliver results, but before you give it a try, here are some things you need to know.

There are different types of fasting. A popular variation is the time-restrictive fast where you give yourself 6 to 8-hour window to eat each day. A more advanced method is to skip an entire day of eating once or twice a week.

You can drink during your fasting hours as long as what you consume has zero calories. Coffee and tea are great for suppressing appetite but do not add creamers or sweeteners.

If you get hungry during your fasting period, don’t be afraid to break the fast. Listen to your body.

It’s not all about weight loss. Intermittent fasting is known to improve hormones, increase insulin resistance, and decrease inflammation.

Intermittent fasting is one of the many lifestyle strategies that can improve your health. However, eating the right food, having enough sleep, and exercise are still the most important things you need to focus on if you actually want to lose weight. At the end of the day, there’s no one-size-fits-all solution. The best weight loss method for you is the one you can stick to in the long run.