I’ve been asked many times over the past few weeks on the so called ‘dilemma’ of sticking to an exercise program/routine during the month of Ramadhan. For the benefit of those who aren’t aware, Ramadhan is the ninth month in the Islamic Calendar and the entire month is spent fasting from dawn to dusk, by Muslims all over the world. Now, if you’re seriously into keeping fit, exercising, and weight training especially, you would know how important your meals are.. and therefore the ‘dilemma’. Many fitness enthusiasts, bodybuilders especially, go through a tough time this month because of the fear and reality of losing precious muscle mass because they’re not able to eat as efficiently as they should.
To Muslims out there.. while I read that there are many spiritual benefits to puasa ramadhan 2021 jatuh pada tanggal, I think that this is also a perfect time to exercise/practise your skills of ‘mind over matter’ by being in control of the body’s hunger and appetite. Not easy, I know.. but I believe that a healthy soul/spirit can only help rejuvenate the body, and not bring harm. So, with this positive mindset of ‘improvement’ in mind, here are my thoughts on keeping your fitness levels in check during the fasting month of Ramadhan.
Ramadhan is definitely not about losing weight, but weightloss can be a strong indication of whether you are fasting properly. I’ve heard of people who try to take the opportunity of this month to lose weight.. and although possible, I honestly believe that you’ll have a better success rate and more effective/productive weightloss if you were to attempt it while youre not fasting. I’ve also heard stories of people who end up gaining weight in Ramadhan.. now how do you let that happen? Geez..
What sort of fasting is it if you are eating the same amount/quantity in calories, than what you would be eating on any other day?
You can easily use this calculator, (the Basal Metabolic Rate & the Harris Benedict Equation on the page) to roughly determine how many calories you burn a day :
Now let’s say that you end up with a daily calorie requirement of 1950 calories. When you eat less than 1950 calories per day, you WILL lose weight. When you eat more than 1950 calories, you WILL gain weight. The overall law of nature does not change : you need to eat less than what you need, to lose weight. Simple.
When people fast, most people would be reducing their calories by the mere fact that they have only 4-5 hours to consume food, and they are unable to make up all the calories they would have eaten if they were capable of eating the full time that they were awake.
However, what I believe can be common among those who fast today is that there is a tendency for people to gorge themselves with fried foods which contain huge amounts of calories as the person tries to ‘make up’ for any missed calories in those few short hours.
Ask yourself right now.. are you going over your maintenance numbers or not? One obvious way to determine this without even having to whip out your calculator is if you are rubbing/patting your belly and having to loosen your belt after a meal.. you have obviously overeaten. Duhh!
Also, during the beginning of a long fasting period, you may lose a lot of water (which is natural), and therefore important to keep in mind that this is not an excuse to only stuff your face with more food just because your weighing scale tells you that you are lighter… because you haven’t lost any actual fat yet. It takes a 3500 calorie deficit to lose one pound, and if you spread this out, that means if you eat 500 calories less than the maintenance you calculated above, you will lose one pound of body tissue in that week.
Notice that I said body tissue, and not bodyfat. This is because when your body begins digesting itself, it rarely distinguishes between fat and muscle. This is also known as muscle catabolism, which is the breakdown of muscle mass as a result of injury/immobilisation or poor dieting techniques. If you’ve ever been admitted/bedridden in the hospital for over a week.. you’ll know what I’m talking about.
You would be surprised to know that muscle is something your body desires to get rid of. Biologically speaking, its active tissue and it requires constant food and attention from your body to keep muscle tissue alive… in other words.. its quite a ‘hassle’ for your body to preserve muscle tissue, and your body would rather get rid of muscle than consume its own fat (which sits comfortably on your stomach or thighs or – insert problem fatty area here:- requiring very little attention).
So here, once again, ‘reckless fasting’ for an extended period of time affects your body because relaxing too much, sleeping all day, and being lazy through most of the day when fasting really worsens muscle loss.
To maintain your physique and gains in a healthy manner, you simply need to send a signal to your body that the muscle you carry is NEEDED, and that signal is sent by remaining active. Yes, in other words, if you’re a fitness enthusiast who wants to preserve your precious muscle mass during the fasting month.. you need to do some exercise at least. If you have a desk job, there is no need to go to extremes, but perhaps try some pushups, chin ups, or lift a few weights to send a ‘signal’ to your body that the muscle you’re carrying.. is NEEDED.
For the hardcore bodybuilder and the fitness enthusiast who wants to keep his/her physique in check, this means that while you won’t be able to pack on any serious muscle mass or make any outstanding progress towards your goals, you will be able to MAINTAIN most of what you have gained so far. So use this month of fasting to get comfortable with your body, your food intake, and hopefully, though not 100 percent – you’ll be able to maintain your fitness level at where it is today. Once the fasting month is over… then, you can go all out once again. Hitting the gym hard the day fasting is over may be a bit dissappointing as you will notice that you wont be in top form.. but it will only be a matter of days before your muscle memory kicks in, and you’ll be exactly where you last stopped.
How do I maintain a basic/maintenance-type exercise routine during the fasting month? I’d like to point you to a write up found in this month’s newsletter at Fitness First, which can also be read at their website.
Some points that I personally feel is great advice is: – Group Exercise classes as are a great way to stay motivated even when your schedule is not flexible. – If you can only fit a 45-minute workout into your busy puasa ramadhan 2021 jatuh pada tanggal schedule, then make it a concentrated 45 minutes.
Eat well and stay healthy with the best plant-based protein powders
At present, we are all juggling umpteen things and tasks simultaneously. To achieve great functionality and execute our duties in good order, it is crucial enough for us to be fit as a fiddle and maintain good health.
“You are what you eat’’ is a remarkable saying that we all must stick to. A healthy and sound lifestyle is conspicuous in an individual’s eating habits. Consuming too much sugar, salt, refined foods, saturated fats, and animal protein can give you an unstable health outcome. Stock up on yourself by having a full plate of fruits, vegetables, nuts, seeds, and whole grains, and make up your own body and mind health index.
These types of plant-based foods mentioned above are stuffed with proteins. Every cell in our body requires protein. It is an essential micronutrient necessary to mend cells and tissues in the body, increase muscle strength, reduce blood pressure, curb futile food cravings, help to shed pounds, strengthen and nourish bones, and significantly more.
Plant-based protein diets are rapidly gaining attraction and are in demand among many. Vegetarians and non-vegetarians alike go for plant-based protein sources such as fruits, green leafy vegetables, and protein-rich nuts like pine nuts, almonds, and hazelnuts. Cashews, peanuts, walnuts, and seeds like chia seeds, hemp seeds, flax seeds, sesame seeds, and so forth. Plant-based proteins offer a profusion of nutrients, fiber, antioxidants, and fewer calories that can enhance your overall health and well-being.
It has been observed that upon coming of age, most people prefer a by-product of plant-based proteins. These are plant-based protein powders, an entirely vegan and lactose-free item. Vegan protein powders are made from plant-based protein sources such as flax seeds, chia seeds, walnuts, vegetables, soybeans, and so on. People buy plant-based protein powders for the comprehensive growth and development of the body, which is preferred by fitness freaks and perky folks who lead an active and energetic life.
Multiple online retailers are selling plant-based dietary supplements that supply a splendid and health-giving combo of nutrients devoted to thriving your physical and mental well-being to a great extent. You can buy plant-based protein powder online from Terra Origin, a stalwart nutritional supplement brand that presents its customers with vegan protein powders composed of purely natural ingredients.
This premium organic plant protein is prepared from a fusion of pea protein isolate, organic sprouted brown rice protein, natural pumpkin seed powder, chia seed, and flax seed powder. This superb supplement is easy to digest and absorb, serves as a powerful antioxidant, regulates blood sugar, strengthens the immune system, and brings down inflammation in the body. Along with protein, it has calcium, sodium, potassium, iron, carbohydrates, sugar, and fat in good quantities, underpinning your body and mind to function well.
Let nourishment and excitement work together by adding this amazing supplement to mouth-watering recipes. This plant-based supplement can be incorporated into different scrumptious dishes like protein balls, choco-chip cookies, pancakes, granola, and even almond and oat milk for an appetizing and rousing uptake.
How can plant-based protein powders contribute to your good health and well-being?
If you are contemplating to buy plant-based protein powders that are easily accessible and exceptionally popular among ordinary people, let’s see how they can be a fantastic source to achieve a wholesome way of life.
- Immunity at its best
Several immunity boosters such as antioxidants, vitamins, minerals, and omega-3 fatty acids are present in vegan protein powders. You can get your daily requirement of vitamins and proteins at hand, even if it’s only one scoop. Get your quick daily dose of nourishing nutrients in the form of plant protein powders and build a strong natural resistance against diseases.
- A happy gut makes a happy you
Plant protein sources like legumes, seeds, lentils, nuts, fruits, and veggies contain fiber that can make your bowel motion more consistent. Moreover, vegan protein powders can enhance the development of a steady gut microbiome that, as a consequence, improves your gut’s functionality.
- Control blood sugar levels
Protein consumption can dampen the assimilation of sugar and balance the blood sugar level in the body. Proteins dissolve into glucose at a slower pace compared to carbohydrates. The sprouted brown rice and pumpkin seeds in the protein powder help in reducing the glycemic reaction, which aids in controlling blood sugar levels.
- It helps with muscle growth
If you desire to buy plant-based protein powders online to gain muscle mass, it is a first-class option. Vegan protein powders include wellsprings of protein that restore and develop muscles. It also comprises amino acids that can help heal and grow your muscles swiftly.
- Makes you eat sparingly and lose weight
Plant-based supplements are full of fiber that can stricture your appetite and keep food cravings under control. Veggie protein will make you feel full for a longer time and can contribute to enhancing your metabolism. Thanks to plant protein powders, you can now manage your weight without any complications.
Integrating plant-based protein powders into your diet can be a great way to turn over a new leaf and create a healthy and sound lifestyle. Buy plant-based protein powders at Terra Origin, which comes up with a novel approach to vegan organic plant protein supplements.
A guide to the most popular Ayurvedic treatments
Discovered over 3,000 years ago, Ayurveda is one of the world’s oldest medical practices. It observes a holistic approach and focuses on curing any ailment from its root. Not only does it heal you physically, but it also transforms you mentally. It is safe, effective, and highly authentic. As per Ayurveda beliefs, preventive treatment is more important than curative treatment.
Hence, the branch of medicine entails several methods that target different health issues. The following are the most effective and popular ones that you should know about:
Shirodhara is highly beneficial for bettering concentration and memory as the treatment targets your head area. The therapist asks you to lie on a bed with a brass container hanging over your forehead. This container continuously pours a stream of pure cow milk treated with natural herbs like vetiver root, camphor, sandalwood, etc. The benefits of such an act are:
- Reduces chronic headaches and migraines
- Eliminates stress and anxiety
- Improves sleep quality
- Boosts the functioning of the central nervous system
This is an ayurvedic therapy that target your entire body. You are asked to dip in a hot water-filled bathtub here. The water is infused with natural medicinal herbs with remarkable healing properties. The goal is to open up your skin’s pores and make it receptive to absorb natural actives from the following panchakarma treatment. Following are the primary benefits of indulging in avagaham at an ayurvedic wellness center:
- Cures urinary issues
- Promotes excellent digestive health
- Imparts a youthful glow
Abhyanga is an ayurvedic massage that involves a full-body relaxing massage. The therapist massages your entire body with warm, Dosha-specific oil infused with herbs. This process relieves your body from stress, maintains healthy blood pressure, and improves skin health. Opting for such massages frequently reaps benefits like:
- Promotes lymphatic drainage
- Reduces muscle aches and stiffness
- Facilitates healthy blood flow
Besides these, Abhyanga also works well on skin issues. These include eczema, dryness, skin irritations, acne, etc.
This is yet another popular therapy that follows a unique technique to induce vomiting by using natural products. It assists the body in pushing out toxins from the respiratory system and sinuses. You are asked to consume unique medicinal doses. They are a mixture of milk, rock salt, honey, and other natural actives. When combined, the concoction stimulates your digestive lining and pushes out your body’s mucus. It also eliminates many toxins by urging your body to vomit. In the end, you feel relaxed and renewed from within.
Although allopathic treatments are effective, they often use synthetic drugs. Their side effects make it difficult for you to cope with your ailments. Hence, it is best to try out such ayurvedic treatments. Since they involve herbal preparations, there is no scope for unanticipated reactions.
What Led To The Water Contamination At Camp Lejeune?
Any water contamination has the potential to be devastating. Many health issues can be brought about by consuming contaminated water, including some that the victim may not be aware of for many years. Sadly, this all-too-powerful reality evolved into a manner of living for Marine corps who were deployed to Camp Lejeune from 1952 to 1987.
Unfortunately, the cause of the Camp Lejeune contamination significantly increased the likelihood of experiencing serious health issues. The VA is aware of several illnesses, such as liver cancer, adult leukemia, kidney cancer, Parkinson’s disease, and bladder cancer, that could be brought on by exposure to polluted water. Guardsmen, Veterans, and reservists stationed at Camp Lejeune during the period may have been exposed to these dangerous chemicals to a significant extent.
What Led to Camp Lejeune’s Water Contamination?
From the 1950s to the 1980s, the water supply at Camp Lejeune had several potentially harmful chemicals. Unfortunately, it took the Marine Corps until 1982 to identify the high levels of these solvents in two of the base’s eight treatment facilities. Families who lived on base or frequently visited may have experienced consistent, higher exposure to these compounds while the Marines worked and lived there. This is essentially what caused Camp Lejeune water contamination lawsuits recently being filed.
Water Plant at Hadnot Point
There were several potential contaminants in the Hadnot Point Water Plant, which supplied water to the medical center and most Holcomb Boulevard buildings. Due to the numerous contaminants in the water and the various possible sources for these volatile compounds, identifying the causes of the pollution in that region proved to be much more difficult.
First, the Hadnot Point supply had high amounts of TCE toxins.
The high percentage of TCE toxins may have been caused by several factors, including:
- Spills that may have occurred on-base that Officers may have merely swept away without spending the time to clean up properly. Depending on the situation at the period, on-base spills might not have gotten the significant attention they deserved.
- Leakages from underground tanks and drums may have contaminated the Hadnot Point Purification Plant’s supply wells and the surrounding groundwater.
- It’s possible that local dumps did not use proper disposal techniques or sufficiently contain dangerous chemicals. These substances might have seeped into the underground water, passed through the storage facility, and entered the base’s water supply.
The Water Treatment Facility at Tarawa Terrace
Testing at the Tarawa Terrace Treatment Plant revealed that the water contained significant amounts of perchloroethylene. Further research revealed that ABC One-Hour Cleaners, a dry-cleaning business located off-base, used unsafe disposal procedures for the synthetic waste produced during the cleaning. The firm might have also spilled a lot of chemicals which could have contributed to groundwater contamination. Beginning in 1953, ABC One-Hour Cleaners’ laundry operations may have contributed to local groundwater pollution. It’s possible that as production has increased over time, contamination has grown.
Who Is To Blame For The Water Contamination at Camp Lejeune?
Unfortunately, over 30 years may have passed before testing revealed whether toxic substances had contaminated the water at Camp Lejeune. It may be more challenging to determine who is responsible for each component of the contamination because there were multiple sources.
Because the service members did not conduct sufficient experiments on the water at Camp Lejeune and also because of the high level of exposure that arose during the service member’s time in the military, the VA has provided benefits for cancers that may have developed as a result of exposure to those volatile chemicals.
The substantial healthcare benefits include assistance for miscarriages, leukemia, potential behavioral effects of chemical exposure, breast, bladder, lung, kidney, or esophageal cancer.
Veterans who experienced severe disability as a result of the toxins and exposure may also be eligible for disability benefits from the VA.
HITRUST Prevents Breaches in These 5 Ways
The rate of healthcare data breaches is frightening, far more so than you might believe. As a matter of fact, the number of such cases has climbed in recent years. It has risen from 18 in 2009 to over 712 in 2021, up from 642 the previous year.
Data was published in January 2022, and it states that healthcare organizations in the United States saw the largest number of large-scale data breaches. This has led to the loss of over 500 records in 2021. According to the same statistics, healthcare data breaches have become far too common.
So, how do organizations deal with the problem? This is where HITRUST protection comes in.
What is HITRUST
HITRUST stands for Health Information Trust Alliance, and it was founded in 2007. It is an all-encompassing and fully transparent security platform for healthcare enterprises. It was created by healthcare and IT professionals to tackle information security issues.
The HITRUST Common Security Framework (CSF) provides a robust and detailed framework. It also makes available controls required for handling numerous healthcare information.
The CSF is based on HIPAA and the HITECH Act, which are US healthcare legislation that specifies requirements for the use, disclosure, and preservation of individually identifiable health information. They also state the penalties for noncompliance. CSF complies with the regulations stated by not only state and federal laws but as well as other standards and compliance organizations.
HITRUST seeks to fill gaps left by some regulations, such as HIPAA. HIPAA-compliant entities follow the guidelines set by HIPAA to keep customers’ data safe. While HIPAA establishes a framework for healthcare security and privacy, HITRUST goes much further. It defines specific business practices and systems and ensures their implementation by a certified third party.
This independent third party visits the site to examine, interview, and validate evidence of proper implementation and compliance. For healthcare organizations, three types of HITRUST assessments are available:
- HITRUST Self Assessment
- HITRUST CSF Validation
- HITRUST CSF Certification
Each of these types mentioned above serves a distinct goal and employs a distinct methodology. And it is critical that you grasp them before adoption.
5 Ways by which HITRUST Prevents Breaches
HITRUST certification is not a necessity. However, if you are sharing critical information with other parties or vendors, you probably don’t want to take any chances. If you have ever experienced a data breach incident, certainly, you don’t want to face it again. So, here are some ways by which HITRUST prevents breaches:
Defense Against Attacks
Hackers’ planned and destructive attacks are the primary cause of data breaches. Ransomware is a well-known tool in the arsenal of any hacker. This malicious software prevents access to a computer system or specific components of a computer system until a ransom is paid. Even if payment is made, a safe recovery is not guaranteed, as is the case with normal ransoms. Even worse than traditional ransoms!
With cybercrime at an all-time high, the use of ransomware by hackers is increasing. As a result, networks are under constant attack. Something must be done. HITRUST considers the various causes and mechanisms of breaches. Then, it addresses processes and offers security solutions to limit exposure and risk.
Prevents Data Leaks
HITRUST is very relevant to medical practices since they are designed by healthcare and IT professionals. These professionals have a genuine interest in maintaining the top levels of healthcare information security. When protected health information PHI is breached, it is far more than a violation of privacy. It costs businesses time, money, and reputation. Every year, many patients’ personal data is compromised, costing billions of dollars in repair, fines, and penalties.
For example, criminals can get medical treatment in the victims’ names, potentially modifying their records with incorrect information and holding the victim liable for any co-payment. The rigorous controls provided by HITRUST assist organizations in identifying risks and preventing compliance concerns.
HITRUST has developed a De-Identification Framework. This promotes patient privacy, boosts innovation, and simplifies the proper use of healthcare data.
The HITRUST CSF (Comprehensive Security Framework) is a standard strategy to mitigate information security threats for healthcare companies. When a business informs another that it is HITRUST certified, that entity can be confident in the level of information security being used. The CSF makes it easy for one company to understand and verify the position and status of another in terms of healthcare information security.
HITRUST also provides a third-party audit that may validate that an organization has met the CSF certification requirements. This allows healthcare providers to guarantee they are working with trustworthy vendors to reduce risk. The attestation proves that an organization is compliant and secure.
Ensuring Industry-Wide Reliability
HIPAA is an excellent basis. It may be that all of the organizations that experienced data breaches were “HIPAA compliant.” HITRUST goes above and beyond with an audited, certified, and provable security framework.
For instance, HITRUST CSF Certification. It is the most reliable information assurance report on the market. It is made possible by the transparency and consistency in the selection of controls.
The scoring and confirmation of controls by both qualified third-party assessors and the HITRUST assurance and quality teams also helped. The assurance process is designed to be rigorous in order to provide a high level of assurance in the outcomes provided.
All you need to know about HITRUST is in the name. Currently, media reports of data breaches weaken consumers’ faith in the handling of PHI.
As such, corporations must know they can trust their vendors, consumers must know they can trust healthcare providers, and members must know they can trust their insurance carriers. HITRUST is not only a technique for a company to ensure correct information handling, but it is also a way for them to convey trust to the partners with whom they do business.
The HITRUST process is time-consuming and involves preparation and planning. It can, however, provide your clients and partners peace that your firm has taken the essential precautions to safeguard the sensitive data in your hands.
Any of your HITRUST compliance requirements can be met by a HITRUST External Assessor Organization. Contact them to set up a consultation or if you have any additional questions about our HITRUST Audit & Certification services.
What Are the Indications for Botox Treatment?
If you are considering Botox in Mumbai for your facial lines, there are a few things you should know about the procedure. First, it is not recommended for everyone. Although it may be an attractive option for some, Botox can cause side effects if you are not careful. Here are the most common side effects and symptoms you can expect after undergoing the treatment. Whether or not you are a candidate for the procedure will depend on your skin type, overall health, and the location of injection.
Symptoms of botulism after Botox injection
Botox is a neurotoxin made by the Clostridium botulinum bacterium that can cause serious side effects. Injections of botulinum toxin can cause eyelid swelling and crusting, and may cause drainage from the eyes. Botox injections can also cause pain, redness, and swelling. Symptoms of botulism after Botox injection can be life-threatening.
One type of botulinum toxin is a neurotoxin that is used to treat many conditions. Injecting the toxin into the face and other areas can temporarily paralyze or weaken the muscle. In the United States, botulinum toxin is approved for cosmetic use for two different purposes: reducing the appearance of fine lines and wrinkles and treating prominent glabellar rhytides. Although the dangers of botulinum toxin injections are real, the effects are transient and muscle function typically returns to normal within a few months.
A recent report by Florida authorities indicates that there is a potential problem with the cosmetic use of botulinum toxin. A raid on a suspected clinic in Broward County was reported in the Miami Herald. The Broward County Health Department and Sheriff’s Department would not comment on the newspaper report. Symptoms of botulism after Botox injection are double or blurred vision, eyelid drooping, muscle weakness, and a decreased ability to swallow. The FDA’s warning about botulinum toxin injections was added to the label in 2009.
Dosage for Botox treatment is based on the patient’s desired effect. The injections are meant to relax the contracted muscles and smooth wrinkles. However, if the results are not desirable, it is possible to increase the dosage up to two times from the previous dose. However, the increase should be done only after the previous dose has disappeared and the injected muscles show substantial function. Botox is available in vials of fifty to one hundred units and ten to thirty units. Allergan recommends injecting four units each into five sites on the forehead and 20 units total. The practitioner may choose to start with a low dosage for a few days or weeks to observe the effectiveness of the injections.
The initial listed dose of reconstituted BOTOX generally causes paralysis of the injected muscles. This paralysis typically lasts for two to six weeks and gradually resolves. Up to half of the patients require a subsequent dose. This is usually due to insufficient muscle response, mechanical factors, or lack of binocular motor fusion. However, the lower listed doses may be sufficient to treat small deviations. Larger doses should be reserved for larger deviations.
Number of injection sites
The number of injection sites for Botox treatment depends on the area of the face that needs the treatment. For example, if you’d like to treat frown lines, you will typically need twenty-four units of the drug. In addition, you will require five injection sites to treat your forehead and crow’s feet. In both cases, you will need injections above and below the eyebrow. The dosage depends on the patient’s anatomy and the amount of wrinkles present. The average Botox dosage is five units per site, for a total of 25 units. Your dermatologist may use between twenty-fifty units in total.
The number of injection sites for Botox treatment depends on your individual situation. You can get the perfect treatment by consulting with a qualified injector. You can also ask your physician for advice on the right number of injection sites for Botox treatment. It is best to consult with an expert in the field to get personalized information. A consultation with a professional is your best bet when it comes to Botox dosage. You should discuss the number of areas you want to treat and the number of injection sites that are most suitable for you. You can do your treatment by Botox treatment in Mumbai.
The number of injection sites for Botox treatment depends on the severity of your wrinkles. While one study had 100 patients receiving three injections, another study involved 111 patients receiving five injections. In both cases, no serious adverse reactions were reported. The number of injection sites for Botox treatment is important for treating glabellar wrinkles. If you have any questions, talk with your physician about how many sites you will need to inject the botulinum toxin into each muscle.
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