Long Term Weight Loss Is Not Accomplished Through Fad Diets

Fad diets are so common and popular today, but that doesn’t mean they are effective. In essence, fad diets were invented and designed for people who are looking for lose weight the soonest time possible. While these diets can be effective in making a person lose weight dramatically, they are not really long term weight loss solutions. What usually happens is that anyone who practices a certain type of fad diet will experience or suffer from negative side effects. This is primarily because majority of fad diets will in fact significantly reduce and even restrict a person’s food choices. For instance, advocates of popular fad diets like cabbage soup or grapefruit advertise that the regimen can actually lead to eliminating and losing about five kilograms of weight in just one week. Yes, weight will disappear very fast. But the main problem is that the loss is mainly on essential fluids and nutrients that body needs.

In fad diets, there is a definite promise of losing weight fast, but are you really looking towards a long term weight loss success? It has to be pointed out that any fad diet is impractical. Most of them are not even nutritionally sufficient to provide the body what it needs. The weight loss effect therefore will easily be overshadowed by health problems. In fact, the lost weight will return as fast as it comes off and in many instances a person will gain more weight than what was lost.

Fad diets are simply not optimized for health and wellness.  Simply put, fad diets are not healthy. They’re not normal and they shouldn’t be falsely marketed as perfectly safe. If you’re not convinced, take a closer look at the three reasons why we’re saying it’s not healthy, then decide for yourself:

1 – Fad Diets Don’t Provide Long Term Food Counseling

To be fair, they are mostly designed for helping people lose weight quickly, and they are actually good at it. But even if people see the loss of weight in the quickest time possible as something very positive, they don’t realize it’s actually very dangerous. This is because most of these fad diets will only teach a person to shed extra weight and won’t tell you how to do it permanently or how to maintain the ideal weight for good. Of course, they can’t tell you how to maintain an ideal weight for a long time because they don’t promote complete and healthy eating in the first place.

2 – Fad Diets Are Risky

There are quite a few reasons why fad diets can be risky and dangerous. The concept of rapid weight loss is considered a great risk and may eventually result to conditions like dehydration, malnutrition, and the development of gallstones. Likewise, rapid weight loss is also attributed to health issues like fatigue, hair loss, and menstrual irregularities for women, headaches, and constipation.

3 – Frequent Feeling of Fatigue

One of the most obvious disadvantages of fad diets is that they promote the consumption low caloric food. Hence, your body is deprived of the essential energy source it needs to be normal and alive.

While fad diets may seem very popular and they may even help you drop those unwanted pounds, it is quite obvious that fad diets will not help your obtain a sustainable, long term & healthy way of eating for optimum weight loss & health. You should consult your family doctor for healthy methods in losing weight. Feel free to speak to us at Westgate Family Medicine, we can discuss the proper diet for your body type and specific medical needs.

Minor Sprains & Strains: The “RICE” Approach

A sprain is defined as an injury in the ligament. A ligament meanwhile is a part of the body which is characterized as a fibrous tissue with thick and though properties. The ligament is there to connect bones together and keep them that way. When it comes to injuries, the most commonly injured ligaments are those that are found in the knee, ankle, and the wrist. Usually, the injury is caused by overstretching from the usual position and in most instances, minor sprains heal quickly.

When there is too much force placed on the ligament, it will eventually be torn, damaged, or stretched. This happens in accidents like in a fall and when the ligament is  stretched, torn or damaged, it is called a sprain.

A strain on the other hand is another type of injury, but this time it is situated in the muscle or tendon. The muscles in the body are there to guide the skeleton in movement. When the muscle works, it will contract and eventually pulls on a tendon. The tendon is a component connected to the bone and muscles. Although muscles are meant to be stretchable, they can also experience injury when they are stretched too far. This is where minor strains happen. A strain can either be overstretching or a tear in the muscle or tendon.

What Causes Sprains and Strains?

We have mentioned earlier that sprain is primarily caused by a ligament overworked. And since it usually affects the ankle, the sprain is popularly called as a twisted ankle. Those who engage in running, hiking, and sports like basketball are the ones most vulnerable to incurring sprain. Likewise, an individual who steps on an uneven surface or floor may experience the same.

There are serious sprains and there are minor sprains. Categorically speaking, the classification is primarily on the extent or seriousness of the injury. For instance, Grade I and II can be treated by icing or physical therapy. Grade III on the other hand is more serious and it can even lead to permanent ankle disability.

Strains on the other hand are those injuries to the muscles and tendons. When you pull too far on your muscle or if you pull it in one direction during contraction in the opposite direction, it will eventually lead to muscle or tendon injury. But aside from that, strains are also attributed to chronic activities.

The good news is that there are ways to prevent the likelihood of minor sprains and strains. Although it remains true that people only follow these ways the moment they already experience either. The prevention tips are:

  1. Stretching before doing any physical activity
  2. Wearing the right footwear and gear for a physical activity
  3. Warming up before getting physical in an activity or sports
  4. Avoiding icy and uneven surfaces

Knowing the Signs

The most common symptoms of minor sprains are pain, some swelling, and a significant amount of bruising of the affected area. As for the more serious Grade III, there may be the lack of ability to use the affected joint and eventually, joint instability. The minor sprains on the other hand are mostly characterized by pain when moved.

“RICE” Treatment

For minor sprains and strains, there is really no need to go to the hospital or clinic to seek treatment. The most effective and fastest solution is the “RICE” method. But if you are unsure as to the severity of the injury, you will have to consult your doctor first. So what is the RICE treatment? Here’s a look:

RICE basically stands for Rest, Ice, Compression, and Elevate.

Rest – Keep in mind that the first 24 hours of the injury is a crucial treatment period. This is the period where any physical activity will have to be postponed, hence the term “rest.” You will need to avoid any activities that will cause pain. You also want to use support like splint, sling, or crutches.

Ice – For the first 48 hours of the post injury period, you need to ice the sprain or strain. It has to be twenty minutes at a time and it has to be done every four hours.

Compression – Now you’re going to use compression when elevating the injury. This is done in the early treatment. What you need to do is get a bandage and then wrap the area overlapping the elastic wrap by about a half of the width of the wrap. It should be snug.

Elevate – Finally, make sure you keep your injury, be it sprain or strain higher than your heart. You can do this by elevating at night by using pillows under the arm or leg that is injured.

Prepare For Harsh Winter Temperatures

Frostbite Warning by Doctor in St Charles ILLarge snowstorms, harsh winter temperatures, and extreme cold are fairly common in our part of the U.S. During the winter season, it is no secret people are exposed to several health risks, even injury. Frostbite and hypothermia are some of risks to be aware of.  Remember that these two aren’t minor issues. They can actually can kill a person!

Temperatures can go low enough that everyone outside and even those inside their homes might develop cold weather related injuries. That’s why the American Red Cross in partnership with local authorities doesn’t fail to ask and instruct people to limit their activities outside during extreme cold temperatures. Also, bear in mind that pets are susceptible to the same risks as humans, they too are at risk of frostbite and hypothermia.

For people who need to go outside, the best weapon against frostbite is to wear multiple layers of clothing.  Likewise, it is a necessity to wear other protective clothing like gloves or mittens, hats, and a scarf. Scarves actually serve a specific purpose, they help to protect the lungs from extreme cold air temperatures.

Aside from wearing the ideal clothing, everyone should also be aware and lookout for the signs of frostbite. This type of risk will mostly happen to young children and the elderly. Also, those who suffer from limited blood circulation, especially smokers, and increased blood circulation like alcoholics are also at a greater risk of developing and suffering frostbite.

Hands, Feet & Head:

The areas in the body that are quite vulnerable to frostbite are the hands, feet, and the head.  Due to extended exposure of the cold and the lack of proper care, frostbite may actually lead to permanent nerve and tissue damage, something that should be avoided.

Even if there are no specific or exact conditions within which frostbite happens, the combination of a wind chill and below zero temperatures will significantly decrease the time it would take a person to develop it. Also, it has to be noted that the skin does not have to be necessarily exposed for it to develop frostbite. For instance, having wet hands and feet will in fact aggravate the loss of body heat, which of course is the precondition for developing frostbite.

One of the first signs is the feeling of numbness. The skin in this case will turn red and will feel like it is burning. After that, the skin will turn pale white at which time it has reached a more serious stage.

In order to effectively warm up the hands and feet, it is highly recommended that you use body heat or perhaps warm water. While it may be tempting to warm up quickly, do not put your hands over an open flame. If you happen to be experiencing the early stages of frostbite, an open flame will do more harm than good. Of course, it is always wise to seek the proper medical attention if you have been exposed to extreme cold temperatures and feel as though you have frostbite. Keep this in mind: you cannot in any way underestimate the injury or permanent damage that frostbite might cause you. This means you need to address the coldness immediately. You may not think that you are at risk, however, you could possibly incur more damage like exhaustion, uncontrollable shivering, drowsiness, and even memory loss.

In cases of emergencies, call 911. In non-emergency situations, you can always call our office at (630) 584-2400