Dropping Pounds After the Holidays – A Sensible and Successful Weightloss Plan

Holiday foods and staying indoors in cold weather make weight gain common.  Photo credit: Pixabay.com

Holiday Weight Gain
A new year brings about new resolutions, and most common resolution is to lose weight.  November, December and January are key times when weight is usually gained over the holidays, because people tend to eat more foods high in carbohydrates, trans fats, and sugar than they normally do. Unfortunately gaining weight is an extremely easy task for most of us. The good news is that with enough will and determination, losing 5-15 pounds is not as difficult as the majority of us tend to think. The cornerstone idea to losing weight is simple: exercise regularly and eat healthy meals.

Prescription drugs and over the counter drugs are not the best way to shed unwanted pounds. Photo credit: Pixabay.com

Diet Pills or Prescriptions
People who don’t want to bother to change their lifestyle and dietary habits to include exercise and healthy meals, often turn to diet pills to lose weight. There are many diet pills in the market today such as Zantrex 3 and Hydroxycut.

Your doctor may consider weight-loss prescriptions for you if haven’t been able to lose weight through diet and exercise and if you meet one of the following criteria:

• Your body mass index (BMI) is greater than 30
• Your BMI is greater than 27 and you have a serious medical problem related to obesity, such as diabetes or high blood pressure (Mayo Clinic, 2015)

According to the Mayo Clinic (2014),

“Dietary supplement manufacturers aren’t required by the Food and Drug Administration to prove that their products are safe and effective, so view these products with caution and skepticism, and always let your doctors know about any supplements you take.”

Even though some diet pills and prescription drugs may prove to be effective in terms of melting the pounds away, the healthiest way to lose weight is not to introduce foreign chemicals in the body.

 

Metabolism Diagram – Photo credit: Researching the Kinetics of Functional Food Materials in the Body – Safety Science, KAO, Japan, http://www.kao.com

Metabolism
Metabolism is the process your body goes through to convert food into energy. The energy created by this process is then used by the body to function properly. Energy is needed for people to breathe and regulate hormones in the body.

Metabolic Disorders – Photo Credit – Power of the Gene. http://www.powerofthegene.com

People can have “metabolic diseases” as a result of inefficient metabolismA metabolic disease is the result of a loss of any one many enzymes required for efficient metabolism.  The enzymes needed are different for different substances.  If someone has inefficient enzymes for the metabolism of  carbohydrates, for example, they might have lactose intolerance, glycogen storage diseases, galactosemia.   If they have insufficient enzymes for amino acids, the metabolic disease might be phenylketonuria, or maple syrup urine disease and if they don’t have the sufficient enzymes for fat metabolism this might result in Tay-Sachs disease. (Murgatroyd, 2011)

Swimming can help to burn calories and increase metabolism. Photo credit: Pixabay

Several factors will determine a person’s ability to lose weight in a certain amount of time. Mayo Clinic (2014) provides information on the subject in the following:

• Your body size and composition. The bodies of people who are larger or have more muscle burn more calories, even at rest.
• Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
• Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

 

Physical exercise and healthy diet is the best way to lose weight. Photo credit: Publicdomainpictures.net

Physical Activity
Physical activity will also determine weight loss. The amount of physical activity and exercise you get will either result in weight loss or weight gain. Mayo Clinic (2014) states:

“Unfortunately, weight gain is complicated. It is likely a combination of genetic makeup, hormonal controls, diet composition, and the impact of environment on your lifestyle, including sleep, physical activity and stress. All of these factors result in an imbalance in the energy equation. You gain weight when you eat more calories than you burn-or burn fewer calories than you eat.”

Bicycling can increase metabolism and burn calories. Photo by Pixabay

Regular exercise can help you burn the amount of calories you desire and it can also help you maintain a healthy weight. Examples of regular exercise include, but are not limited, to the following:

• Walking
• Running
• Bicycling
• Hiking
• Dancing
• Playing sports

Incorporating daily physical activities or chores such as washing the car, keep a body healthy. Photo credit: Pixabay

If these activities are not convenient for you due to your schedule or lifestyle, there are simpler alternatives to losing weight. Increasing the frequency of these daily activities can help you burn more calories.

• Cleaning the house
• Doing the laundry
• Tending to the garden
• Washing the car
• Taking care of children
• Walking up and down the stairs

Besides losing weight, regular exercise has many other benefits. The Harvard T.H. Chan School of Public Health  (formerly the Harvard School of Public Health) (2015) states the benefits of regular exercise includes, but are not limited, to the following:

• Improves your chances of living longer and living healthier
• Helps protect you from developing heart disease and stroke or its precursors, high blood pressure and undesirable blood lipid patterns
• Helps protect you from developing certain cancers, including colon and breast cancer, and possibly lung and endometrial (uterine lining) cancer

Harvard T. H. Chan School of Public Health Photo Credit http://www.hsph.harvard.edu/nutritionsource

Figure 1: USDA Recommended Food Portions

Healthy Meals
The United States Department of Agriculture (2015) recommends the following diet per day for men and women:

• 2 cups of fruit
• 2-3 cups of vegetables
• 6-8 ounces of whole grains
• 5-6 ½ ounces of lean protein
• 3 cups of dairy

Avoid eating foods with a high percentage of fat or sugar. It’s greatly recommended to either limit your intake of alcohol or abstain from drinking alcoholic beverages altogether.  Drink plenty of liquids such as water, teas, and juices. Figure 1 goes further in-depth on the types of whole grains and lean proteins to consume as well as how much of each food group is recommended for one meal.

Conclusion and Summary
Honestly, a diet of any nature, such as the one expressed above, can difficult for some to maintain, especially if you have a full-time career and/or a family to care for.  It is wise to do some research on the diet that is most suitable for your lifestyle. You don’t want to have unrealistic expectations of yourself if you know deep down that the results will be impossible to achieve. If it seems too challenging to jump into a diet right away, there is no shame in taking it one step at a time. Try eating more fruits and vegetables at first. You could bring one or two servings of carrot sticks to work so you could nibble on them during your break. Then, when you feel more comfortable, you could incorporate more physical activity into your schedule. After a while, it might not even feel like a diet, but a regular routine. Physical activity and eating healthy meals are vital to sustaining a long nourishing life and the benefits of these activities are endless.

 

References
Harvard T.H. Chan School of Public Health. (2015). Staying Active: Introduction. The Benefits of Physical Activity. The Nutrition Source

Mayo Clinic. (2014). Metabolism and weight loss: How you burn calories. Healthy Lifestyle: Weight Loss.  Mayo Clinic

Mayo Clinic. (2015 ) Prescription Weight-loss Drugs: Can They Help You?  Mayo Clinic

Murgatroyd, Chris, MD,  Metabolic Disorders, Power of the Gene, Nova Science Publishers Inc., 1 Edition, February 2011, ISBN-10: 1608769496, 217 pages.  PoweroftheGene.com

United States Department of Agriculture. (2015). Welcome to the Five Food Groups. Food Groups.  USDA

 

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This article is written by Hang Pham. Hang Pham is a Monterey Bay Holistic Alliance Health and Wellness Educator. Hang Pham was born in Hoc Mon, Vietnam. She came to America in 1994, becoming a U.S. citizen in 2011. Hang graduated from Seaside High School with diploma and received her AA in General Studies from Monterey Peninsula College in 2011. She received her BA in Collaborative Health and Human Services from California State University Monterey Bay (CSUMB) in 2012. In addition to working as a volunteer staff with the Monterey Bay Holistic Alliance, she currently works as a Clerical Aid in the Human Resources Department of Salinas City Hall. The Monterey Bay Holistic Alliance is a registered 501 (c) 3 nonprofit health and wellness education organization. For more information about the Monterey Bay Holistic Alliance contact us or visit our website at www.montereybayholistic.com.

 

 

Disclaimer:  The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.

 

12 Health Benefits of Sex

If you are eating right, getting plenty of sleep and practicing safe sex, sexual activity can be very healthy for mind, body and spirit. Research has shown that those who have a sexually active life, are generally healthier and happier. Here are some of the benefits backed up by research:

1. Increased Immunity – According to a  2004 study by Charnetski and Brennan, published in the National Center for Biotechnology Information (NCBI), “Sexual frequency and salivary immunoglobulin A (IgA),” frequent sexual activity might boost immunity.  The saliva of 112 college students was studied in three groups of college students. Those who engaged in sex frequently (three or more times a week) had a higher level of salivary immunoglobulin A (IgA), than the two other groups who engaged in sex less often (1. less than once a week or 2. once or twice a week). Frequent sexual activity may result in increased immunity. 
2. Releases Anxiety –  Professor Stuart Brody, Ph.D., conducted a research study at the University of the West of Scotland. The study revealed that people who had sexual intercourse at least once over two weeks were better able to manage stress.  Endorphins and oxytocin are feel-good hormones that are released during sex and activate pleasure centers in the brain. If you are looking for a way to release stress and anxiety, sexual activity creates a natural chemical bodily reaction that eliminates or reduces anxiety.

 

• Improved Bladder Control

– The muscles used in achieving orgasm are the same muscles used in bladder control. Frequent sexual activity can strengthen muscles of the pelvic floor and  help women and men avoid incontinence and premature ejaculation. You can strengthen these muscles by practicing Kegel exercises.  If you not certain how to flex these muscles, the best way to discover the muscles it to practice stopping the flow of urine. A Kegel squeeze is performed by drawing your lower pelvic muscles up and holding them up high and tight.

 

 

• Lowered Blood Pressure –
  
  A study by Brody, Veit and Rau,  showed that sexual intercourse among cohabiting partner subjects, resulted in a greater heart rate variability (HRV) and a lower resting diastolic blood pressure (DBP) in  51 healthy adults aged 20-47 .  The diastolic blood pressure was not lowered  when sex was practiced alone or  with the  group of  non-cohabiting subjects.  Researchers looked at the bonding created between couple pairs as an important role in lower blood pressure levels. Those who lived together and knew one another well had lower blood pressure after sexual activity. 
• Burns calories – Canadian researchers at the University of Quebec studied 20 couples aged 18 to 35.  They were instructed to have sex once a week for a month and jog on a treadmill for 30 minutes. The study showed that at certain points during sex some of the men were actually expending more energy than they did when on the treadmill. 
• Relieves pain –
  
  Sexual activity increases oxytocin. Research consistently shows that oxytocin increases emotional connection, increases a sense of calm and well-being, and reduces the effects of stress (as measured by lowered blood pressure and cortisol), which results in relaxation and reduces the perception of pain. Orgasm also releases endorphins, a natural opiod painkiller that reduces the awareness of pain and creates a feeling of euphoria.  Studies have shown sexual activity to help reduce or block back and leg pain, menstrual cramp pain, arthritis and headaches. One study found that sexual activity can lead to partial or complete relief of headache in some. 
• Antidepressant
  Orgasm produces natural body antidepressant chemicals such as serotonin,  phenyl ethylamine (also found in chocolate) which activates the brain’s pleasure center; and endorphins, one of the body’s natural opioid feel-good chemicals. 

  
  The brain produces more than 50 identified active drugs. Some of these are associated with memory, others with intelligence, still others are sedatives. Endorphin is the brain’s painkiller, and it is 3 times more potent than morphine.

   

• Prostate Cancer Reduction – A 2004 study in the Journal of the American Medical Association analyzed data on 29,342 men and found that those who had 21 or more orgasms a month were about 30% less likely to develop prostate cancer than those who had about 4-7 orgasms a month.However, more research is needed in this area before research can be determined to be conclusive. Critics of the study say that there were other contributing factors. 
• Induces Sleep – Hormones are released after orgasm. Prolactin creates a variety of physical responses, including sleepiness. Prolactin suppresses the effects of dopamine, an arousal hormone. Animals injected with the chemical become tired immediately. Intercourse orgasm releases four times more prolactin than masturbatory orgasm, according to a recent study. Researchers found that the hormone oxytocin, released during orgasm, also promotes sleep and is known as the “love hormone” as it results in a “feel-good” emotional bond with your partner. 
• Increases Self Esteem – Researchers have found that the chemicals released after orgasm increase self esteem, reduce stress and elicit feel-good hormones. Those who engage in sexual activity more frequently are better able to cope with stressful situations that require confidence boosting, such as public speaking, according to the research of Professor Stuart Brody, Ph.D, of Scotland. 
• Live Longer, Healthier Life
  
  

 

 

Researchers have found that the more often one engages in sex, the more likely they are able to live a healthier longer life, and/or vice versa. The healthier one is, the longer they are able to engage in a healthier sex life. In a study entitled, “Sex, health, and years of sexually active life gained due to good health: evidence from two US population based cross sectional surveys of ageing,” researchers Stacy Tessler Lindau, Associate Professor  and Natalia Gavrilova, Senior Research Associate concluded:“Sexual activity, quality of sexual life, and interest in sex were positively associated with health in middle age and later life.”

 

• Increased Emotional Love Bond – Studies show that the hormone oxytocin is increased after orgasm and creates a chemical reaction in the brain resulting in the feeling of an emotional bond of love between sexual partners. This allows partners to better experience compassionate, caring, emphatic connection with one another. 

 

Resources:
Charnetski and Brennan,”Sexual frequency and salivary immunoglobulin A (IgA),” National Center for Biotechnology Information (NCBI)

Brody, Veit and Rau, “A preliminary report relating frequency of vaginal intercourse to heart rate variability, Valsalva ratio, blood pressure, and cohabitation status,” National Center for Biotechnology Information (NCBI)

Julie Frappier, Isabelle Toupin, Joseph J. Levy, Mylene Aubertin-Leheudre, Antony D. Karelis Energy Expenditure during Sexual Activity in Young Healthy Couples, Public Library of Science, October 24, 2013

 
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This article is written by Jean Voice Dart,  M.S. Special Education from Illinois State University. Jean is a published author and has written hundreds of health articles as well as hosting a local television program, “Making Miracles Happen.”  She is a Registered Music Therapist, Sound Therapist, and Master Level Energetic Teacher, and is the Executive Director, founder and Health and Wellness Educator of the Monterey Bay Holistic Alliance.  The Monterey Bay Holistic Alliance is a registered 501 (c) 3  nonprofit health and wellness education organization.  For more information about  the Monterey Bay Holistic Alliance contact us or visit our website at www.montereybayholistic.com.

 

Disclaimer: The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.

15 Ways to Boost Metabolism and Burn Calories!

WHY do some people have more energy than others?  WHY do we need to “boost” our metabolism?  How do we know if our metabolism is “good” or “bad?

Metabolism is a chemical reaction in the body that helps us to sustain life.

WHAT IS METABOLISM? Metabolism is a chemical process that occurs within an organism that helps it to maintain and sustain life. The word metabolism comes from the Greek: μεταβολή metabolē,  which means”change” or Greek: μεταβολισμός metabolismos, “out-throw.”   Metabolism is usually divided into two categories:

1. Catabolism breaks down organic matter and collects energy using cellular respiration
2. Anabolism utilizes energy to create components of cells such as proteins and nucleic acids.

The chemical reactions of metabolism are organized into metabolic pathways, in which one chemical is changed through a process of steps.  This process is completed through the action of another chemical, by a sequence of enzymes.

WHY DOES METABOLIC RATE VARY? Every time we eat or drink, our metabolism converts all the calories from the food into energy. Our size, gender, and age play a large factor into determining our metabolic rate. For most people, metabolism seems to slow down after age 40. Men tend to have a higher metabolic rate than women. In addition to these factors, there are some things that we can do to independently control our rate of metabolism.

WHAT IS HYPOTHYROIDISM AND HYPERTHYROIDISM?
The faster our metabolism, the more calories we burn off.   People with hypothyroidism have an under-active thyroid gland and have a metabolic rate that is slower.  People who have hyperthyroidism have an overactive thyroid gland and have a metabolic rate that is faster.   Hypothyroidism and hyperthyroidism are not common.  Only 3% of the population have hypothyroidism and about .3% of the population have hyperthyroidism.

FIFTEEN WAYS TO HELP US BURN OFF CALORIES AND INCREASE METABOLISM

1. Drink plenty of water – In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a full glass of water  before every meal and snack.
2. Get plenty of sleep – Researchers have found a connection between lack of sleep and a lower metabolic rate. Those who get more sleep have a higher metabolic rate.
3. Drink green tea – Green tea contains caffeine and catechin  polyphenols, which increase thermogenesis. Thermogenesis is the process your body uses to burn energy. Green tea is high in antioxidants, calorie-free, and a compound in green tea (ECGC) has been shown to elevate metabolism.  The metabolism increase lasts for about two hours. Research suggests that drinking two to four cups of either tea may allow the body to burn 17% more calories.  Green tea is safe for most  people, but some may not be able to add caffeine to their diet due to its effect on the heart. Caffeine can also cause insomnia. It is recommended that people consult a trusted health care professional, regarding the use of green tea, according to the National Center for Complementary and Alternative Medicine.
   

   The more calories the more energy or metabolism is needed to burn off the calories and keep weight down.

4. Eat small  healthy snacks frequently – Studies show that people who eat small, healthy snacks (such as fruit, nuts, etc.) every 3 or 4 hours, tend to burn more calories than those who eat three large meals a day.
5.  Add spices to your diet –  Spices such as red peppers, jalapenos, chili peppers and Cayenne pepper contain capsaicin, and studies show it increases metabolism. In a small study on Japanese women published in the British Journal of Nutrition, researchers found red pepper caused the body to heat up and increase the metabolism after a meal.  Another study in Medicine & Science in Sports & Exercise, reported that male athletes who added red pepper to high-carbohydrate meals raised both their resting and active metabolic rates 30 minutes after the meal.  However, there are no “fat-burning” foods, and  there is no conclusive evidence regarding an increased metabolic rate significant enough to result in weight loss.
6.  Replace carbohydrates with proteins – The body burns more calories with protein than carbohydrates. Replace carbohydrates with healthy protein such as tuna, salmon, nuts, tofu, beans, and eggs. EPA and DHA, the omega-3 fatty acids found only in fish oil, may boost your metabolism — by about 400 calories per day, researchers from the University of Western Ontario report.
7. Engage in muscle-building exercises – Every pound of muscle uses 6 calories per day. The more muscle, the higher the metabolic rate. Lift weights. Pump iron.  Muscle burns 73 more calories per kilogram per day than fat. Every muscle cell that you gain constantly burns calories for you, even while you are resting or sleeping.
   

   One package of french fries is 610 calories. Substantial physical activity is needed to burn off these calories.

8. Use short high-intensity intervals in workouts – Maximize the calories you burn  by adding high-intensity intervals into your workout. If you work out for 20 minutes, try exercising moderately for about three minutes (running or riding a bike, for example) and then alternate three minutes with 30 seconds of an all-out effort.  If you are walking steadily, add short bursts of jogging, for example.
   

   A high fiber diet helps boost metabolism and burn unwanted calories.

9. Increase your intake of high-fiber foods – Increasing intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism, says Kristine Clark, PhD, RD, FACSM, assistant professor and director of sports nutrition at Pennsylvania State University. Vegetables are low in calories, yet high in nutrients.
10. Keep moving – If you work at a desk, schedule breaks to allow yourself to walk, stand and move frequently.  Most people over the age of 40 spend too much time sitting.
    

    Energy needed to walk, run, or jog

11. Change the temperature.  Studies show that people eat less when they are too cold or too hot.  The body also stops generating heat and burning energy when it is comfortable or neutral. Allow your body to create its own heat and burn calories by keeping that heater turned down and not making things so cozy.  Drinking ice water might burn more calories than room temperature water, because the body must work to heat up the water, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center.
12. Engage in cardiovascular and/or aerobic exercise – Different activities burn different quantities of calories, but the important thing is to raise your heart rate and sustain the activity for approximately thirty minutes.  Try running, biking or swimming. One study found that 45 minutes on the bike sped up metabolic rate for over 12 hours.
13. Keep laughing! – Scientists have found that laughing for as much as 10 minutes per day, can burn energy and improve health.  Laughter increases the metabolic rate. Maciej Buchowksi, lead professor of a research team at Vanderbilt University, and her team set out to determine the effects of laughing on caloric burn. This heat output could then be translated as an increase in metabolism. After the research study was completed, the team discovered that metabolic rates could be increased by 10 to 40 calories by laughing.
    

    Stretching helps to burn calories.

14. Increase your iron intake – Iron helps carry oxygen to your muscles. If you test anemic or your muscles don’t get enough O2, your energy is low and and your metabolism is slow. Eat iron-fortified cereals, beans, raisins, and dark leafy greens like spinach, kale, bok choy, and broccoli.
15. Incorporate stretching exercises into your routine – Is stretching important? When subjects did different dynamic stretching exercises before running, they increased their caloric burn significantly compared with those that did nothing before the exercising.  Those who did the stretching routines increased their average oxygen consumption and flexibility, according to an article published in The Journal of Strength and Conditioning Research.

RESOURCES
Bahar Gholipour and Live Science, “Cold air may help you lose weight by making your body burn calories to keep warm,” January 27, The Washington Post.

Juliette Kellow, BSc, RD, “Laugh Yourself Slim,” WeightlossResources.co.uk

Shellie Nelson, “Research suggests exposure to cold helps burn calories,” WQAD Channel 8, January 22, 2014.

R. Morgan Griffin,  Reviewed by Michael W. Smith, MD, “Give Your Body a Boost — With Laughter,” WebMD Feature, Health & Balance Center

Nesheim, Malden. “Is a Calorie a Calorie?”. NOVA. PBS. Retrieved 25 April 2013.

Mozaffarian, M.D., Dr.P.h., Dariush; Tao Hao, M.P.H., Eric B. Rimm, Sc.D., Walter C. Willett, M.D., Dr.P.H., and Frank B. Hu, M.D., Ph.D. (20 June 2011). “Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men”. The New England Jouranl of Medicine 364 (25): 2392–404.
Ebbeling, PhD, Cara; anis F. Swain, MS, RD; Henry A. Feldman, PhD; William W. Wong, PhD; David L. Hachey, PhD; Erica Garcia-Lago, BA; David S. Ludwig, MD, PhD (21 June 2012). “Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance”. The Jouranl of the American Medical Association 307 (23): 2627–2634.

Gann, Carrie. “For Calories, It’s All About Quality Over Quantity, Harvard Study Says”. ABC News. Retrieved 25 April 2013.

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This article is written by Jean Voice Dart, M.S. Special Education from Illinois State University. Jean is a published author and has written hundreds of health articles as well as hosting a local television program, “Making Miracles Happen.” She is a Registered Music Therapist, Sound Therapist, and Master Level Energetic Teacher, and is the Executive Director, founder and Health and Wellness Educator of the Monterey Bay Holistic Alliance. The Monterey Bay Holistic Alliance is a registered 501 (c) 3 nonprofit health and wellness education organization. For more information about the Monterey Bay Holistic Alliance contact us or visit our website at www.montereybayholistic.com.

Disclaimer: The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.