Category Archives: Integrative Medicine

During the holidays, did you decide to take a short break from following a diet that lasted a little longer than you originally intended?

Maybe you only meant to ease up for a couple of days, but then Aunt Doris offered you another piece of her famous pecan pie and the next thing you knew those few days became a few weeks, the holidays were over, and youd gained more weight than you realized.

If this scenario sounds familiar, youre not alone. Holiday weight gain is a challenge for many people. In fact, the average person will gain about a pound during the season.

But taking a break from following a keto diet to celebrate the holidays doesnt have to be a permanent setback.

In fact, nutritionists say these seven tips can help get you back into ketosis in no time.

Dana Hunnes, senior dietitian at Ronald Reagan UCLA Medical Center and an adjunct assistant professor at the Fielding School of Public Health, said the most important tip she can give is to let go of a perfectionist mind-set.

In fact, having an all-or-nothing attitude is why many people yo-yo diet, she said.

Hunnes noted that keto is a lifestyle diet. Its meant to be a change in your way of eating that you can stick with for life. This means that you can build in times for treats, rewards, and fun time-outs like the holidays, as long as your overall way of life is a healthy one.

Also high on Hunnes list is that you should have a game plan.

She explained that its much more difficult to get derailed if you have a solid plan in place for what youll be eating and doing.

She suggested that you should have a plan for each day that includes your meals and exercise.

You should also have a weekly meal plan or grocery list that youll follow.

Setting lofty, perfectionistic goals can set you up for failure.

Rather than thinking that you want to get back on track quickly and eat perfectly, Hunnes advises that you think about doing something you feel sure you can achieve.

For example, start with something small, like committing to eating on plan for the day and getting in a 15-minute walk.

Setting goals that you can reasonably achieve will help you feel encouraged and prime you for future success.

Liz Weinandy, MPH, RDN, LD, lead outpatient dietitian for nutrition services at The Ohio State University Wexner Medical Center, recommended that you dont go cold turkey and drop all of the carbs right away.

Shifting into ketosis rapidly can be uncomfortable and hard to do. A gradual transition is more ideal, according to Weinandy.

She recommended dropping your carbs by 25 grams a day until you reach your goal.

A big reason that people feel bad at the beginning of a diet is keto flu, said Weinandy.

When we lower carbs, theres a diuretic effect that causes a rapid shift in electrolyte balance.

As the body gets adjusted to burning fat for fuel, it can leave a person feeling tired, irritable, and dizzy.

To counteract these symptoms, Weinandy suggested adding about 2,000 milligrams of sodium about a teaspoon of table salt to meals each day.

However, people with high blood pressure should consult their doctor before doing this, she advised.

Because keto dieting has a diuretic effect, it can also be dehydrating.

Dehydration is responsible for some of the symptoms of keto flu, including fatigue and dizziness.

Feeling thirsty and having a dry mouth are also signs of dehydration.

To avoid dehydration, Robin Foroutan, MS, RDN, HHC, an integrative medicine dietitian and a spokesperson for the Academy of Nutrition and Dietetics, recommends 2 liters (about 8 cups) of water per day.

Weinandy said many people do keto in a way thats not healthy or sustainable.

For example, they might eat large amounts of processed meats like bacon, sausage, and lunch meat, which have been linked to increased cancer risk.

Eating this way can also lead to feelings of boredom and deprivation.

Her suggestion? Eat more plant-based foods.

Healthy fats can be added in the form of olive oil, avocado, nuts, and plant-based oils that are low in saturated fat.

Instead of processed meats, select lean meats like fish, skinless poultry, and occasionally lean red meat.

Plant protein from soy is a good fit for a keto diet, too, Weinandy said. Also, add plenty of non-starchy vegetables and leafy greens to your meals. Leafy greens are especially good because theyre rich in vitamins, minerals, and phytochemicals, all of which have anti-inflammatory properties.

And to give even more variety and nutrition to your meals, she suggested adding a small serving of a low-carb fruit.

So a meal might look something like this: 4 to 5 ounces of lean protein, surrounded by a large amount of vegetables with added olive oil, avocado, and a small serving of berries.

Healthful selections like these can make your keto way of eating easier to stick with and more nutritious.

The holidays can be a very difficult time to maintain a diet plan, especially one like keto that involves cutting out the carbohydrate-rich foods that many people associate with the season.

Taking a timeout from your diet isnt a failure. Diets such as keto are meant to be a change in your way of eating that you can stick with for life. This means you can build in times for treats, rewards, and fun breaks like the holidays, as long as your overall way of life is a healthy one.

Nutritionists say its important to have a solid plan in place while getting back into ketosis. By knowing how to deal with common pitfalls, like keto flu and carb cravings, ahead of time, greater success can be achieved.

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7 Simple Tips to Help You Get Back on Keto After a Break - Healthline

The use of alternative medicine is growing.

According to the National Center for Complementary and Integrative Health, more than 30% of Americans now say they use a form of non-conventional healing such as herbs or yoga.

One reason for this growth is access to information, says Blake Storey, co-owner of Chattanooga Holistic Medicine, which specializes in Chinese medicine, among other natural therapies. When he first opened the practice in 2016, Storey had one patient. In 2019, he had more than a thousand.

"Dr. Google has a big influence on people's knowledge," Storey says.

Prior to the internet age, ailments and illnesses were diagnosed and treated through a "doctor-patient pipeline," says Storey. But now, a person can type symptoms into a search bar, add the word "natural," and connect to a myriad of alternative forms of medicine from acupuncture to zang fu organ theory.

Many of these therapies are now available in Chattanooga, and more are sure to follow. To help prepare you for a new year of wellness and this ever-growing list of treatments, here are the ABCs of alternative healing.

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Acupuncture is traditional Chinese medicine dating back to 100 BCE, in which thin needles are inserted into the body. Ancient China believed that disease was caused by energy flow disruptions in the body, and that the needles helped stimulate and release those flows.

Western science now has other theories. One of the leading hypothesis is that the needles stimulate nerves which send signals to the brain to release certain hormones. Studies have shown acupuncture to be an effective treatment for headaches, asthma, fibromyalgia and more.

Connect locally: There are more than a dozen local places that practice acupuncture, from holistic centers to hospitals. Chattanooga Holistic Animal Institute even offers acupuncture for pets.

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Bodywork is an umbrella term for techniques involving therapeutic touch. Its most familiar form is massage. Others include reiki, reflexology and rolfing, which involves manipulating the connective tissues throughout the entire body. Bodywork is most commonly used to reduce stress, soreness or pain.

Connect locally: Like acupuncture, Chattanooga offers no shortage of places that practice bodywork. We suggest asking someone you know for a recommendation.

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Cryotherapy, also known as cold therapy, is a form of healing that exposes the whole body to extremely low temperatures, typically between minus-166 and minus-202 degrees Fahrenheit. The idea is built upon the more common practice of using ice packs or ice baths to treat some injuries though proponents of the therapy say it also helps burn calories, increase energy, improve sleep and more.

Cold therapy was first introduced in Japan in the 1970s and was popularized in the U.S. in the 2010s. Comprehensive research on its risks and benefits are still inconclusive.

Connect locally: Norspring Center for Rejuvenation, 140 W. 14th St., or Glace Cryotherapy, 13 Kent St.

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Dance therapy is based on the idea that motion and emotion are connected. Sessions can range from ballroom dancing to simple stretching. Also known as movement therapy, it is used to treat a number of emotional, cognitive, physical or social issues, from body image issues to chronic pain.

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Electromagnetic therapy, also called pulsed electromagnetic field therapy or PEMF, works by directing mild electrical magnetic currents to targeted parts of the body. The idea is that these currents help restore weakened cells and can help treat pain, cancer or depression.

Nikola Tesla, most famous for his electric-powered automobiles, was an early pioneer of the therapy and invented the magnetic loop coil, which is now used in all PEMF devices.

Connect locally: Pulse Centers, 5811 Lee Hwy.

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Float therapy, also called restricted environmental stimulation therapy (REST), employs the use of an isolation tank to restrict all environmental stimuli, including gravity. The light-proof, sound-proof tank contains about a foot of water filled with Epsom salt for buoyancy. Both the water and the air are heated to the same temperature as one's skin.

Studies suggest that sensory deprivation helps induce deep relaxation, leading to a number of positive health benefits including helping with stress, depression, anxiety and muscle tension pains.

Connect locally: Lucidity Float and Wellness Center, 1405 Cowart St.

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Gut biome therapy, or microbiome therapy, is a still-evolving study that focuses on healthy gut bacteria, known as microbiota. Scientists believe that this bacteria can have a significant impact on health, affecting conditions that range from inflammatory bowel disease to cancer.

However, the gut's microbiome made up of trillions of bacteria is complex, and research is still needed to better understand how the microbiome links to certain conditions and how to use it restore one to health.

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Herbalism is the use of plants for medical treatments. The practice is prehistoric. In fact, many modern drugs are derived from plants, such as aspirin from willow bark and morphine from poppy.

Connect locally: Chattanooga boasts a number of places where one can find herbal supplements, but only a few places where one can consult with an on-site herbalist: Chattanooga Holistic Medicine, 1000 E. Third St., Suite 103; Hill City Acupuncture and Herbs, 50 Frazier Ave.; and The Wellness Tree, 2805 Dayton Blvd.

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Intravenous vitamin therapy is a wellness trend that administers vitamins and minerals directly into the bloodstream via an IV drip. The treatment is commonly used to help hydrate, boost immunity or relieve symptoms of morning sickness or hangover; however, health claims are anecdotal as they have not yet been tested in clinical studies.

Connect locally: RevIVe Chattanooga, 518 Georgia Ave.

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Journaling, or more specifically proprioceptive writing, is a tool used to help improve mental and emotional clarity. Unlike other forms of journaling, proprioceptive writing involves the use of "auditory imagination," in which a person shifts to overhearing thoughts as if they were spoken rather than experiencing those thoughts as words in their own head.

In order to accomplish that shift, the practice instructs one to to find a space free of distractions, light a candle, play Baroque music, which has a rhythmic quality reflective of the human pulse, and write down his or her thoughts on unlined paper for 25 minutes.

Connect locally: Proprioceptive Writing Center, Southeast, 1401 Williams St.

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Kampo is traditional Chinese medicine adapted to Japanese culture. Many of those adaptations are found in Kampo's herbal formulas, which utilize a different basic collection of healing herbs and plants. Though the uniquely Japanese practice fell out of favor in the late 1800s, it has since been revived and is now taught in Japanese medical schools.

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Laughter yoga is a form of yoga that combines simulated laughter with breathing techniques. Science has long shown that laughter can reduce blood pressure and stress hormone levels, as well as increase one's general sense of well-being. And, more recent studies have shown that self-induced laughter provides the same benefits.

Connect locally: Toes Yoga Studio of Chattanooga, 3228 Brained Road.

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Music therapy is a holistic form of healing that uses sound, vibration or harmonics to treat the mind, body and soul. It may employ the use of gongs, singing bowls, tuning forks, flutes, drums, chimes, rattles, didgeridoos and acoustic vibrations to aid with deep relaxation, pain management, terminal illness, post-surgery healing and more. Music therapy, however, can take on many different expressions. One study found that listening to pop music helped reduce post-surgery pain in children.

Connect locally: Purple Sky Healing Arts, 625 E. Main St.

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Nature therapy refers to the use of the outdoors to improve a person's mental or physical health. One example is forest bathing, which is simply the practice of taking a walk through the forest while focusing on one's senses as triggered by the setting. Research shows this form of nature immersion can lower blood pressure, heart rates and stress hormones.

Connect locally: While there are countless places around town to get lost in the woods, local herbalist and psychotherapist Holli Richey has led coordinated forest bathing walks with Crabtree Farms and Reflection Riding.

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Orthopathy is more of a philosophy than a therapy. It stems from the Nature Cure movement, which promotes natural cures as healing methods. Followers of orthopathy believe that fasting, dieting and other holistic practices are all that is necessary to prevent disease.

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Prana healing is a form of energy medicine that involves treating a person's invisible energy field. Examples may include tapping, massaging, pinching or twisting specific energy points on the skin. Pranic therapy has been used to treat everything from asthma and ulcers to mental illness and multiple sclerosis. It is sometimes described as acupuncture without needles. Though the therapy is not clinically proven, a number of top U.S. medical research centers now offer some form of energy healing.

Connect locally: Purple Sky Healing Arts, 625 E. Main St.

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Qigong, pronounced chee-gong, is an ancient Chinese healing practice that integrates meditation, breathing and movement exercises. While somewhat similar to both tai chi and yoga, qigong is different in that it places more emphasis on the meditation than the movements. Studies have shown meditation to help reduce stress hormones, thus helping treat some stress-related conditions such as inflammation, fibromyalgia or irritable bowel syndrome.

Connect locally: Yin Yang House Acupuncture and Wellness Center, 7053 Lee Hwy.; Tai Chi @ St. Peters, 848 Ashland Terrace; SunBodywork, 6237 Vance Road.

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Red light therapy uses low-level red light transmitted through lasers or LED lights to address a myriad of issues, including collagen production, scar treatment, muscle repair, poor circulation and much more. Having been explored only since the mid-1990s, the therapy lacks extensive research, so it is largely considered experimental.

Connect locally: Chattanooga Wellness Natural Health Center, 6016 E. Brainerd Road.

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Saunas use dry heat to promote sweating, which has long been used as therapy. The latest trend is the use of infrared saunas. Unlike traditional saunas, which use fire or electricity to heat a small room to temperatures typically between 158 degrees and 212 degrees Fahrenheit, infrared saunas use light waves to heat a person's body rather than the entire room. Studies have shown saunas help release toxins, lower stress levels and improve cardiovascular health.

Connect locally: Sisu Sauna Studio, 26 E. Main St.

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Thalassotherapy is the use of seawater, sea products or shore climate to help rejuvenate and restore the skin and body. It has three main forms: hydrotherapy, involving saltwater; algotherapy, involving seaweed, algae or mud; and physiotherapy, involving water exercises.

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Unani medicine is a traditional South Asian system of healing. The practice is based on the belief that good health depends on the balance of elements in the body, and that those elements are present in four fluids: phlegm, blood, yellow bile and black bile. Therapies to treat elemental imbalances may include a number of other alternative forms of healing, including cupping, bloodletting, aromatherapy or massage.

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Vibroacoustic therapy uses musical vibrations and low-frequency sounds to "massage" deep parts of the body. The vibrations are emitted from a specially designed piece of furniture such as a recliner or table. Research indicates this type of "musical massage" may help reduce stress, decrease pain, lower blood pressure and even treat symptoms of Parkinson's disease.

Connect locally: Purple Sky Healing Arts, 625 E. Main St.

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Water therapy, in this case, does not refer to water aerobics. Rather, this wellness trend, also called morning water therapy, refers to the practice of drinking 1.5 liters of water, the equivalent of 5-6 glasses, upon waking. The idea is that drinking water on an empty stomach helps increase the body's ability to repair and regulate itself. Benefits include boosted immunity and metabolism, in addition to improved skin and hair health.

Though studies have not proven these claims, the benefits of hydration are well known. According to the U.S. Centers for Disease Control and Prevention, 43% of American adults drink less than 1.5 liters of water in a day.

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Yoga is an ancient practice focused on breath control, simple meditation and a series of postures. It offers many different styles, ranging from beginner-friendly restorative yoga to the more intense power yoga, hot yoga or Bikram yoga. One interesting trend seen in 2019 was the emergence of goat yoga, which just as it sounds is the practice of yoga in the presence of live goats.

Connect locally: There are dozens of local studios and gyms that offer yoga classes. Finding one close to your home or work will be no sweat.

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Zang fu theory is the foundation on which traditional Chinese medicine is built. The theory describes the study of the organs, which are divided into two categories: zang organs (heart, lung, spleen, liver and kidney) and fu organs (gall bladder, stomach, large intestine, small intestine, urinary bladder and the sanjiao, comprising three areas of the body cavity). Zang organs are considered yin; fu organs are considered yang. The theory states that harmony between the two is required for good health. The diagnosis and treatment of illness, therefore, is based on interrelationships between the zang-fu organ systems.

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Are you among the growing number of Americans using alternative therapy? You'll surely find something on this list, from A-Z. - Chattanooga Times Free...

A new study finds a lower risk of adverse post-treatment outcomes among returning military service personnel with chronic pain who received nondrug therapy.

Many people returning from military deployment experience physical and mental health issues.

These can include chronic pain, post-treatment alcohol use disorder, drug addiction, depression, thoughts of suicide, self-harm, or a combination.

Now, a new study in the Journal of General Internal Medicine concludes that receiving treatment that is not drug-based can reduce the likelihood of such outcomes in veterans with chronic pain.

According to the findings, United States Army service members who received nondrug therapy had a "significantly lower" risk of:

The Department of Veterans Affairs (VA), the National Institute on Drug Abuse, and the National Center for Complementary and Integrative Health funded the new research.

Statistician and suicide researcher Esther Meerwijk, Ph.D., of the VA Palo Alto Health Care System, in California, led the new study.

Meerwijk and colleagues analyzed military health records of 142,539 active Army personnel who had reported chronic pain after deployment to Iraq or Afghanistan in 20082014.

The scientists included data from up to the end of 2015 in their analysis. The median age of the personnel was 26, and their average tour of duty lasted just over 1 year.

Health issues involving the joints, back and neck, muscles, or bone were the most frequently reported causes of chronic pain.

According to the study, 2944% of the active duty service members reported chronic pain to the Military Health System (MHS), with that number rising to 4860% among those who went on to receive treatment from the Veterans Health Administration (VHA).

The researchers tracked the length of each individual's care, the drug or nondrug therapies that they had received from the MHS, and the number of days, if any, during which they had taken opioids.

The analysis included the following nonpharmaceutical therapies (NPTs) offered by the MHS: "acupuncture [or] dry needling, biofeedback, chiropractic care, massage, exercise therapy, cold laser therapy, osteopathic spinal manipulation, transcutaneous electrical nerve stimulation and other electrical manipulation, ultrasonography, superficial heat treatment, traction, and lumbar supports."

Among the NPT group, 92.2% had received exercise therapy. Other nondrug therapies were less common, as described below:

Fewer than 10% of the individuals in the NPT group had received one of the other nondrug therapies.

The researchers evaluated adverse outcomes by analyzing the individuals' medical records after they had left service and transitioned to VHA care.

Since the study's scope was relatively short-term, the authors acknowledge that "The potential long-term protective effect of NPT against adverse outcomes has not been examined."

Still, the team's analysis saw a reduction in adverse outcomes among those who had received NPT. The most significant effect was a 35% decline in the risk of accidental poisoning from opioids, related narcotics, barbiturates, or sedatives.

In addition, the researchers observed that the NPT group:

"It made sense that if nondrug treatments are good at managing pain, their effect would go beyond only pain relief," says Meerwijk.

"However, I was surprised that the results of our analyses held, despite our attempts to prove them wrong. Often enough in research, significant results disappear once you start controlling for variables that can possibly affect the outcome of the study."

Though the authors note that their analysis establishes correlation rather than causation, Meerwijk suggests a possible mechanism at work:

"We may [...] be seeing a genuine effect of nondrug therapies that occurs regardless of whether soldiers use opioids or not."

Esther Meerwijk, Ph.D.

"If nondrug treatments make chronic pain more bearable, people may be more likely to have positive experiences in life. That makes them less likely to have thoughts of suicide or to turn to drugs," Meerwijk proposes.

Noting the VA's interest in her study and its results, Meerwijk is hopeful that the benefits of nondrug therapies for chronic pain will prompt military medical authorities to turn to nonopioid solutions more regularly.

Link:
Veterans benefit from pain treatment without drugs - Medical News Today

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Just like humans, dogs can suffer from dry skin. And unsurprisingly, some of the same causes of the condition in humans are responsible for dry skin on dogs, too. Although it's generally more of a discomfort than a serious danger to your pet, dry skin can be spotted and treated effectively so that your pup is back to living his best life in no time. Here are the the causes, symptoms, and most effective ways to treat dry skin on dogs, according to veterinarians.

When the weather changes or even when the conditions within a dogs indoor environment change dry skin can strike. Dry skin in dogs can be due to environmental changes, such as cold weather in the winter [or low air humidity], says Dr. Juliette Bouillon, assistant professor at Ross University School of Veterinary Medicine.

Another factor could be your dogs food. She notes that poor nutrition, including deficiencies in protein, vitamins, or essential fatty acids, could be a culprit.

Just like people, dogs can suffer allergies to a number of different factors in their environment. "Because allergies can cause excessive itching in dogs and cats, it is one of the major causes of dry skin, says Dr. Amanda Nascimento, the head of integrative veterinary medicine and research at NHV Natural Pet. It can be caused by ingestion of food, dust, or liquids, for example.

Similarly, all those baths you think are helping your dog stay in top condition might actually have the opposite effect on their skin. Excessive bathing can also lead to dry skin, especially when the shampoo is not followed by a moisturizer, Bouillon notes.

In some cases, your dogs dry skin could be something more serious. Ultimately, scaling can develop in association with some illnesses such as endocrine diseases (hypothyroidism, hyperadrenocorticism, diabetes mellitus), skin allergies, resolving skin infections, parasitic infestations (mange, lice, Cheyletiella) and, more rarely, cancer or genetic diseases like ichthyosis (fish scale disease), Bouillon warns.

Because there are several different causes of dry skin on dogs, there are also a range of symptoms. The first step is to be able to identify dry skin, says Wag! advisory board member and veterinarian Dr. Ann Eliopulos. Typically, these dogs will have a lackluster coat and flakes, which are dead skin cells that are sloughing off. A certain amount of flaking is normal, but excessive amounts and/or chronic flaking is not.

Other symptoms are more serious and often require a visit to the vet, says Dr. Gary Richter, a veterinarian with Rover.com. These symptoms include redness, which can indicate inflammation in the skin from an allergic or infectious cause; crusting, which may indicate a fungal, bacterial, or parasitic infection; itchiness, which could indicate parasites, allergies, bacterial, or fungal infections; hair loss, which could indicate endocrine changes, autoimmune disorders that attack the skin and fur, parasites, or fungal infections; or an odor, which is usually indicative of a yeast infection that is a common secondary infection with bacterial or other infections. In many of these cases, your vet will recommend effective prescription medications as a next step.

If there are no underlying causes requiring further treatment, follow a healthy, vet-advised protocol to keep your pets skin moist and decrease dry skin.

First, make sure your dogs shampoo is gentle and moisturizing (human shampoo is at the wrong pH), then follow up with a conditioner, suggests Dr. Richter. After the shampoo, dont blow dry your pets coat. Even cool blow dryers will dry out the coat, Richter notes. Toweling down and blotting to absorb the majority of the moisture will be effective enough and your pet will naturally take care of the rest.

Make sure your dogs food is nutritionally balanced. Most packaged pet food from pet stores is nutritionally balanced for dogs, but look for the AAFCO symbol on the back of pet food to be sure, Richter advises. If this symbol is not on the feed packaging, then it is not being appropriately regulated and may not contain the nutrients your pet needs to maintain healthy skin and a fur coat.

Consider supplementing your pets diet with products like fish oil and probiotics to improve the coat and skin condition. Adding a little moist food and supplying abundant fresh water will also increase your pets hydration intake and add moisture to the skin.

Beyond that, make sure youre keeping up your flea-prevention treatments all year long. "This is a standard veterinary recommendation, even if you rarely see a flea. Thats because as soon as a flea jumps on and bites your pet, the saliva is allergenic enough to cause itching and scratching which creates a vicious cycle of inflammation and infection, Dr. Richter says. Its better to just prevent a bite.

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How to Treat Dry Skin on Dogs: Causes, Symptoms, and Home Remedies - GoodHousekeeping.com

Bloating causes: Of the many causes of bloating, lack of sleep and hormonal balance are the most surprising ones. Know its other causes and tips to overcome it by lifestyle coach Luke Coutinho. HIGHLIGHTS

Bloating is one of the most discomforting symptoms of indigestion. It is usually a sign of poor gut health and overeating and poorly functioning digestive system. Bloating causes swelling and water retention and this may make you look fat. In one of his recent posts on Facebook, lifestyle coach Luke Coutinho explains how many people confuse being fat with being bloated. While fat is referred to the accumulation of fat cells in the body because of a poor diet and lifestyle, bloating is referred to accumulation of fluids or gases in the body.

Majority of the human body is made up of water (almost 75-80%), informs Luke. Water retention primarily occurs because of a poor lifestyle. Following are some reasons why you feel bloated all the time:

1. Sitting at one place for long periods of time can lead to water retention in the body. When you sit at one place for too long, it leads to poor circulation and pooling of blood in the specific area. This kind of water retention commonly occurs in older adults.

Sitting at one place for long periods of time can lead to bloatingPhoto Credit: iStock

Also read:Millets Benefits: Migraine, Bloating, Inflammation And Other Benefits Of Kong- A Lesser-Known Millet

2. Lack of sleep can lead to hormonal imbalance. Women experience bloating before periods because of drop in oestrogen levels and rise in progesterone levels. Similarly, hormonal imbalance caused by lack of sleep can increase risks of bloating.

3. Overuse of medicines, antibiotics and taking medicines over-the-counter can increase risks of bloating.

4. Being chronically stressed can also be one of the reasons why you get bloated so easily.

Being chronically stressed can put you at risk of bloatingPhoto Credit: iStock

5. Eating more salt than usual can increase chances of water retention and bloating. Sodium in salt has the tendency to bind to water molecules in order to facilitate proper functioning of the body processes. "But, too much sodium can retain extra water in order to balance itself as a molecule," says Luke.

Also read:Cut Down Your Salt Intake By Using These Amazingly Healthy Salt Substitutes

6. Poor kidney health, heart disease and fatty liver can also be a cause of water retention and bloating.

7. High intake of processed foods or regular intake of junk food can increase intake of sodium, thus making you feel bloated.

The one effective way of dealing with bloating is by improving gut health. A healthy gut means proper digestion, less water retention, acidity, bloating and constipation. One effective way of improving gut health is by including more probiotics and prebiotics in your diet. Probiotics and prebiotics provide your gut with healthy bacteria which can improve gut flora and overall gut health. Following are other tips to deal with excessive bloating:

Regular exercise and being physically active can reduce your risks of bloating and indigestion. Try to move after every 45 minutes, set a goal of 10,000 steps every day and be active outside of your one hour workout.

As mentioned above, high intake of salt can lead to water retention. Add as less salt to your food as possible. Use other ingredients and spices to add flavour to your food. Stay away from junk and processed food.

Also read:What Is Worse For Your Health - Sugar Or Salt?

These nutrients can negative effect of sodium on the body. Vitamin B6 can help in balance oestrogen and progesterone hormones in the body, thus combating bloating. Magnesium rich foods include whole grains, cacao almonds and banana; potassium rich foods include banana, avocado, tomato, nuts and seeds; vitamin B-6 rich foods include potatoes, bananas and walnuts.

Including banana in your diet can reduce water retention and bloatingPhoto Credit: iStock

It's true. Being dehydrated can actually make your body hold on to the water. So no matter what, drink sufficient water every day in order to keep water retention and bloating at bay.

(Luke Coutinho, Holistic Lifestyle Coach - Integrative Medicine)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Sitting At One Place, Lack Of Sleep And Other Surprising Causes Of Bloating; Tips To Overcome By Luke Coutinho - Doctor NDTV

A recent survey of registered dietitians named the low-carbohydrate keto diet yet again as the most popular diet in the United States. Powering this diet is fat, and loads of it all the way up to a hefty 90 percent of ones daily calories.

Its fans (and marketers) feed social media with before and after photos, crediting the diet for life-altering weight loss or other effects. They swirl butter into their coffee, load up on cheese and eat lonely burgers without their bestie: the bun. Staples like whole grains, legumes, fruit and starchy vegetables are being largely pushed off the plate as devotees strive for ketosis when the body begins to burn fat instead of glucose as its primary energy source.

America is in a state of carbophobia, said Whitney Linsenmeyer, a spokeswoman for the Academy of Nutrition and Dietetics.

The diet is hailed for dropping pounds, burning more calories, reducing hunger, managing diabetes, treating drug resistant epilepsy, improving blood pressure and lowering cholesterol, as well as triglycerides, the major storage form of fat in the body. People have reported improved concentration, too. We see pretty dramatic benefits, said Dr. William Yancy, director of the Duke Diet and Fitness Center.

First, a word: Choosing an eating plan or an approach to eating is very personal. Everyones body, tastes and background are unique. The best approach to food intake is one in which you are healthy and nurtured and which matches your social and cultural preference. If you want guidance, its recommended you consult with a registered dietitian.

A typical ketogenic diet consists of at least 70 percent of calories derived from fat, less than 10 percent from carbs and less than 20 percent from protein. The ketogenic diet, long used to treat epilepsy in children, calls for 90 percent of daily calories to come from fat, with the amount of protein or carbs varying as long as its 4 grams of fat for every combined 1 gram of carb and protein, according to the American Epilepsy Society. That can mean chowing down on a lot of cheese, butter, eggs, nuts, salmon, bacon, olive oil and non-starchy vegetables such as broccoli, cauliflower, greens and spinach. For the arithmetic-challenged, apps and online programs can do the math for you. (No matter what, the keto diet is vastly different than the USDA dietary recommendations of 45 to 65 percent of ones total calories to be carbohydrates, 20 to 35 percent from fat and 10 to 35 percent from protein.)

The goal of the ketogenic diet is to enter a state of ketosis through fat metabolism. In a ketogenic state, the body uses primarily fat for energy instead of carbohydrates; with low levels of carbohydrate, fats can be converted into ketones to fuel the body.

For ketosis, a typical adult must stay below 20 to 50 grams of net carbohydrates measured as total carbs minus fiber each day. Crossing that threshold is easy: a thick slice of bread adds 21 carbohydrates, a medium apple 25 and a cup of milk 12. Its very restrictive, said Carla Prado, an associate professor and director of the University of Albertas Human Nutrition Research Unit. Its not just bread and soda that are on the outs but high-sugar fruit and starchy veggies like potatoes, as well as too much protein. Also, dieters have to be on high alert for hidden carbs, often invisible to the eye, yet coating that seemingly keto-friendly fried cheese.

Yes. Certainly in the short-term, it appears that way. For the first two to six months, theres evidence that a very low-carbohydrate diet can help you lose more weight than the standard high-carbohydrate, low-fat diet, according to a new literature review of low-carb diets by the National Lipid Association.

By 12 months, that advantage is essentially gone, said Carol F. Kirkpatrick, director of Idaho State Universitys Wellness Center, and lead author of the new literature review.

After that, weight loss seems to equalize between those two popular diet regimens. She said keto was best used to kick-start a diet, before transitioning to a carb intake that you can adhere to for the longer term.

For some, its the promised land of diets. Instead of cringing through carrot sticks, they can fill up guilt-free on chorizo with scrambled eggs. Indeed, some evidence suggests that people feel less hungry while in ketosis, and have fewer cravings.

Thats why its become so popular for the general population, said Dr. Mackenzie C. Cervenka, medical director of Johns Hopkins Hospitals Adult Epilepsy Diet Center. Because once you are in ketosis, its easy to follow. Usually, it takes between one to four days to enter the state, doctors say, but it depends on many factors like activity level: a runner, for example, may sprint there faster than a couch potato.

The keto diet appears to deliver fast results: The first pounds may seem to slip off. That can be seductive but its likely water weight. Then, dietitians say, its back to energy in minus energy out. You can absolutely gain weight on any diet if youre consuming 5,000 calories a day, according to Dr. Linsenmeyer, who is also director of Saint Louis Universitys Didactic Program in Dietetics.

Its not like it is going to magically alter your metabolism to where calories dont matter anymore, she said. And when resuming the carbs, that water weight returns.

There is some evidence that it can. The research is limited and conflicting here too. It may be a very small effect, and not meaningful for weight control. Thats what one study found. In it, 17 obese or overweight volunteers moved into metabolic wards for two months and had every last spoonful of food monitored. (This recounting of the science uses definitional terms like obese to be clear about the subjects of research studies.) For the first month, they consumed a high-carb diet; for the second, they had a ketogenic one, with both plans equal in calories.

We fed them every morsel of food that they ate, said Kevin Hall, integrative physiology section chief for the National Institute of Diabetes and Digestive and Kidney Diseases Laboratory of Biological Modeling. There were no cheat days. In the end, though the participants insulin levels did decrease while eating the bunless burger, the subjects didnt lose more fat than when they had bread. The study was limited, though, by having a small sample size, and not having a comparison group that wasnt on the back-to-back regimens.

For some, a low-carb diet can be appealing. That doesnt mean that diet is superior, according to a study that followed 609 overweight adults on either a low-carb or a low-fat diet for a year. In the end, both groups shed almost the same amount on average about 12 to 13 pounds, according to the randomized clinical trial that examined a low-carb diet less restrictive than the keto. The take-home message? You can succeed on both, said Christopher Gardner, the lead author and a professor of medicine and nutrition scientist at Stanford Prevention Research Center.

Its not known yet. If you tell people to go on this diet forever and for a longer term, there is no evidence, said Dr. Prado, of the University of Alberta who co-authored a narrative review on the ketogenic diet as a possible therapy for cancer.

The diet does help children with epilepsy: Nearly a third to two-thirds of patients experience 50 percent fewer seizures after six months on the regimen. (Even back in 400 B.C. people fasted to treat epilepsy. And the ketogenic diet itself is nearly a century old, having been popular to help with seizures until the discovery of an anticonvulsant drug.) There are case studies on how 10 patients with a rare condition fared on the diet for a decade, but most well-designed studies in this field have not extended beyond two years.

Yes. Carbohydrate is the biggest driver of blood sugar, said Dukes Dr. Yancy, who sees a lot of promise in the diet helping those with diabetes.

A new randomized clinical trial enrolled 263 adults with Type 2 diabetes into group medical visits, with half receiving medication adjustment for better blood sugar control, and the others undergoing weight management counseling using a low-carb diet. (All participants of the study had a BMI that fell within the range of overweight or obese.) Both groups experienced lowered average blood sugar levels at the end of 48 weeks, according to findings in the Journal of the American Medical Association Internal Medicine. However, the weight management group on the low-carb diet slimmed down more, required less medication and had fewer problematic low blood sugar episodes.

For those with Type 2 diabetes, a low-carb diet seems to improve average blood sugar levels better in the first year than the high-carbohydrate, low-fat diet. After that time period, the review by the National Lipid Association found that difference almost disappears but with a very important benefit: the low-carb participants were able to use less medication. People like that because they dont like to be on diabetes medicines, Dr. Yancy said.

When Dr. Cervenka of Johns Hopkins Hospital starts her patients with epilepsy on a low-carbohydrate diet, she doesnt rule out saturated fats from animal products. She wants them to get used to the new way of eating. But if cholesterol levels climb and stay that way, she advises them to shift to foods and oils with mono- and polyunsaturated fats like avocados or olive oil.

While the diets effect on LDL (bad cholesterol) appears to be mixed, the National Lipid Associations review found that a very low-carbohydrate diet does seem to improve HDL (commonly known as the good cholesterol). Beyond a year, it seems these benefits dont last, much like in weight loss. Only lowered triglyceride levels seem to have any staying power. Other findings: The evidence on blood pressure is inconsistent, and the reports of improved mental clarity are not supported by controlled studies.

And what happens, for example, after cutting down fruits, legumes and whole grains all food that studies point to reducing cardiometabolic risk?

Dr. Neil J. Stone, a preventive cardiologist at Northwestern Universitys Feinberg School of Medicine, worries about this, having seen the bad cholesterol levels of some of his patients on the keto diet increase drastically. (It doesnt happen to all but it does happen to some.) Any diet that raises major risk factors for coronary heart disease puts patients at risk over the long term, he said.

(Theres also much debate about LDL particles and whether the type thats increasing with the keto diet, larger LDL particles, doesnt increase heart disease risk.)

An advisory Dr. Stone co-authored by the American Heart Association stated that lowering dietary saturated fat, like fatty meats and high-fat dairy, can be beneficial. And swapping it for unsaturated fats like safflower oil or olive oil may reduce the risk of cardiovascular disease. But before going on any diet, he recommends you ask yourself: What are your goals? Are they short-term or long-term? Can you get there without taking as many risks?

There are many ways to interpret the keto diet. Some people will eat a salad with chicken, dressed in olive oil, while others will feast on stacks of bacon washed down by diet soda, the kind of diet known as dirty keto. Thats eating anything, including processed foods, as long as your carbs are low enough and your fat high enough to achieve ketosis. The best diet is one that works for you, but if you want to try this, they recommend avoiding trans fats like margarine, limiting saturated fat by consuming lean cuts of beef and skinless chicken breast and incorporating fatty fish like salmon into your diet. Reach for foods high in unsaturated fats like avocado, nuts, seeds and olive oil.

Stanfords Dr. Gardner also says he sees one common misconception about keto: eating too much protein. Most amino acids in protein foods can be converted into glucose in the body, undermining efforts to keep carb intake low. It drives me nuts that people dont get it, he said when he sees people eat, for instance, steak after steak.

At first some can experience some stomach issues and GI distress. Ninety percent of calories from fat is probably going to be a shock to the system, said Dr. Linsenmeyer.

Its crucial, doctors say, to consult with a dietitian or physician, have cholesterol levels regularly checked, and replenish the fluids and sodium lost by increased urination and the severe restriction of carbohydrates. If not, within two to four days of beginning the diet, that depletion can bring on the keto flu symptoms like dizziness, poor sleep and fatigue in some people.

Carbohydrates have a lot of nutrients that can help us maintain our body function, said Dr. Prado. On the diet, some people experience keto breath, a halitosis likely caused by the production of acetone, which is one of the ketone bodies.

Possible side effects for patients with epilepsy starting the diet include constipation from reduced fiber intake, vomiting, fatigue, hypoglycemia, worsening reflux and increased frequency of seizures. The National Lipid Association review urges that patients with lipid disorders (like high cholesterol or triglycerides), a history of atherosclerotic cardiovascular disease (such as having a heart attack or stroke), heart failure and kidney and liver disease take caution if considering the diet. People on blood thinners should take extra care.

Advice from the battling diet camps can be confusing. But Dr. Hall of the National Institutes of Health said there is a middle ground: Can we get beyond this low-fat, low-carb diet wars, and look to where people have this common piece of advice? He said some versions of both the low-fat and keto diets can be healthier than the standard American diet, which is known as SAD for a reason. Low in vegetables and fruit, its filled with prepackaged foods with additives, added sugars and unrecognizable ingredients.

Keto isnt the only way to lose weight or change your life, obviously. Dietitians say it is not essential to cut back on as many foods, since a moderate low-carb diet may still hold benefits for diabetes or weight loss.

One thing is certain: Any meaningful change starts with behavior. Are you at a right point to make a change in your life? Dr. Yancy suggests asking friends and family to support you, confer with a doctor, incorporate physical activity and begin to think of it not as a temporary measure but more of a lifestyle change.

Whichever eating plan one chooses for 2020, Dr. Hall said certain recommendations are nearly universal: cut down on refined carbs and ultra-processed foods, and consume more whole foods, particularly non-starchy vegetables, such as broccoli, asparagus and spinach.

It may be the optimal diet lies somewhere between what has been proposed historically meaning the high-carbohydrate, low-fat diet and the ketogenic diet, said Dr. Cervenka.

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What Is the Keto Diet and Does It Work? - The New York Times

Yoga therapist Tina Paul (back) and Lori Weisenberg-Catalano work on form.

Chief of the Integrative Medicine Service Jun Mao performs acupuncture on a patient.

Music therapist Alessandro Ricciarelli and an MSK Kids patient play the guitar.

Summary

The Integrative Medicine Service at Memorial Sloan Kettering is celebrating 20 years of incorporating complementary medicine into the care plans of people with cancer.Read on to learn about its first days and whats to come.

As a new millennium approached in 1999, another beginning was underway: the creation of the Integrative Medicine Service (IMS) at Memorial Sloan Kettering. The IMS was built on the premise that healing from cancer goes beyond standard medical treatments promoting wellness in mind and spirit can help people feel whole again, too.

For 20 years, the IMS staff has cared for hundreds of thousands of people with cancer and led studies that have furthered the field of integrative oncology. The program has always been rooted in evidence-based medicine, says IMS Chief Jun Mao. Unlike alternative medicine, which uses unproven methods instead of conventional treatments, such as chemotherapy, radiation, and surgery, the IMS works with a persons primary MSK cancer care team to support them holistically. Specialized integrative medicine doctors consult with patients and create a road map for their therapeutic needs. Services such as fitness training, acupuncture, meditation, yoga, massage, music therapy, and more are tailored to the individuals symptoms and promote restoration.

The blend of programs at MSK was the brainchild of philanthropist Laurance Rockefeller, who was on MSKs Boards of Overseers and Managers for more than 50 years. He believed that we have to take care of quality-of-life issues for people affected by cancer, Dr. Mao says. The first IMS Chief, Barrie Cassileth, established the prototype for the IMS and later founded the Society for Integrative Oncology, a multidisciplinary international society with more than 500 members from over 30 countries.

Integrative Medicine

Our Integrative Medicine Service offers a range of wellness therapies that are designed to work together with traditional medical treatments. Visit us today.

Barrie wanted me to continue to build upon the strong foundation she created and take this program to the next level, Dr. Mao says. Mr. Rockefellers legacy is now being carried forward by his daughter Lucy R. Waletzky, an MSK Board member who continues to support the IMS.

Integrative medicine services at MSK are more accessible than ever. Today, patients can receive acupuncture at all of MSKs regional locations. Through telemedicine, they can consult with an IMS doctor and take mindfulness classes from home. They can also access an online video library of mind-body programs guided by IMS specialists, including a series of instructional tai chi videos. In 2019, the IMS began offering pediatric integrative medicine consultations through MSK Kids. The IMS continues to lead integrative oncology research. In April 2019, Dr. Maos team published findings showing that changes to sleep behavior and acupuncture can offer persistent relief for insomnia.

Dr. Mao envisions an even more robust future, with expanded in-person and digital offerings. MSKs About Herbs database, an online hub of information on vitamins and supplements, has had roughly seven million visitors from 194 countries over the past 15 years. We really want to harness the power of technology so that patients have access to MSKs experts and services at their fingertips, he says.

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Whole-Person Healing: Celebrating 20 Years of Integrative Medicine at MSK - On Cancer - Memorial Sloan Kettering

Everyone in SaddleBrooke seems to be talking about it. Everywhere you go, people are comparing notes and sharing information about how they use it and where they got it. However, its a buyer-be-ware market and theres lots of misinformation about CBD. Even the CDC has been giving out warnings on CBD. So how do you get accurate information about CBD?

The Wellness Integrated Network of SaddleBrooke has an expert for you. Dr. Jim Nicolai will be speaking at SaddleBrooke on Friday, January 3 at 1 p.m. in the MountainView Ballroom. Dr. Jim, as he is called, will be sharing his expertise with the Science of CBD and the Endocannabinoid System. Dr. Jim is a board-certified family practitioner as well as a graduate of the Arizona Center for Integrative Medicine fellowship under the direction of Dr. Andrew Weil. Dr. Nicolai is the former Medical Director of the Wellness Program at Miraval Resort and Spa, and he headed up the first interactive integrative wellness programs of its kind at a destination spa resort. Dr. Jim is also the author of Integrative Wellness Rules: A Simple Guide to Healthy Living. His expertise is in combining conventional medicine with the intelligent use of holistic therapies. In 2016, Dr. Nicolai received his certification as a hospice medical director demonstrating his vast experience, knowledge, and skills in hospice medicine. He currently serves as the Medical Director of Casa de la Luz.

Dr. Jim, along with a host of other professionals, will be featured speakers at our monthly meetings in SaddleBrooke. SaddleBrooke residents, Patricia Gould and Barbara Barr have formed a group to build a community of like-minded learners who desire to know more about wellness. The group will feature professionals to discuss a wide range of wellness topics. The Wellness Integrated Network of SaddleBrooke or W.I.N offers SaddleBrooke residents an opportunity to learn from a wide variety of professionals in the area of wellness and medicine.

Please note the location and time change for this program. We are meeting in the Ballroom rather than in the Sonoran Room.The meeting time has changed to 1 p.m. rather than our regular time of 10 a.m. SaddleBrooke interest in wellness has far surpassed even the wildest of expectations. We have had to move some our meetings to the MountainView Ballroom. As the Ballroom is constantly booked for SaddleBrooke events, the wellness meetings will take place at a variety of dates and times when the Ballroom is available. Members and interested visitors should watch for dates and information in the SaddleBrooke papers and other announcements.

The Wellness Integrated Network is open to all SaddleBrooke residents. Come join our community of learners as we find out how to make our golden years even brighter. Watch for details in the papers and other announcements. You can also contact Patricia Gould or Barbara Barr by email at at winsbaz@gmail.com or call Barbara at (520) 358-1111 or Patti at (808) 281-9001.

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The Science Behind CBD and the Endocannabinoid System - Arizona Daily Star

Dr. Bojana Jankovic Weatherly is an award-winning physician, double board certified in internal and integrative medicine. After completing internal medicine residency, she did a fellowship in integrative medicine trained in functional medicine, nutrition and mindfulness. Her approach is rooted in evidence-based medicine that is personalized to each individual she works with. She partners with her patients to discover and address the root causes of their conditions and develops individualized plans to support and empower each unique individual to achieve her or his health goals. As part of her mission to deliver accessible, evidence-based health and wellness information, she created her website, drbojana.com, that features her videos, articles and recipes.

Dr. Bojana is the recipient of several patient satisfaction awards at Cedars-Sinai and was recognized as the Southern California Top Doctors Rising Star in 2016 and 2017 and awarded the Top Doctor recognition in 2018 and 2019 in New York.

Prior to starting her integrative and functional medicine practice, she worked as a primary care physician at Cedars-Sinai Medical Group and Crossover Health,providedexecutive healthcare at EHE and worked at Dr. Frank Lipmans Eleven Eleven Wellness.She was the Co-Founder of and served as the Chief Medical Officer of WellStart Health, a digital therapeutics start up for chronic disease prevention and reversal. She currently serves as their Medical Advisor.

A lifelong learner, she completed a fellowship in Integrative Medicine established by Dr. Andrew Weil at the University of Arizona and continues to train in functional medicine at The Institute for Functional Medicine. She completed her Internal Medicine residency at Cedars-Sinai Medical Center and West LA Veterans Affairs in Los Angeles. She completed medical school, Master of Science (Experimental medicine) and Bachelor of Science (Biophysics Honors) degrees at University of British Columbia in Vancouver, Canada. Throughout her academic career, Dr. Bojana Jankovic Weatherly performed research in endocrinology and oncology, published papers in peer-reviewed journals and presented her work at academic conferences. She is the recipient of numerous honors and awards. She has also established herself as an educator and speaker, teaching medical students and residents, and speaking on health and wellness in academic and corporate settings, podcasts, and wellness events. She has also shared her medical expertise on Today Show and Rachael Ray.

In addition to serving on the Board of EWG, she serves on the Board of Directors and has been honored for her contribution by Lifeline New York, a nonprofit organization that provides support to Serbian hospitals and children in need, and is on the Board of Tryall Fund, a non-profit organization that promotes health and education in Jamaica.

Dr. Bojana loves spending time with her two children and husband in nature, experimenting in the kitchen, doing ballet barre and practicing mindfulness and yoga. Her not guilty pleasure: Reishi mushroom coffee in the morning. Guilty pleasure: anything with chocolate.

Dr. Bojana Jankovic Weatherly practices at 245 5th Avenue, 3rd Floor, NY, NY 10016.

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10 Habits to Create Less Stress in Your Daily Life (Part 2) - Thrive Global

Lets start with what to eat and the foods to avoid eating. What follows will likely sound familiar to aficionados of a Mediterranean-style diet: a plant-based diet focused on fruits and vegetables, whole grains, and cold-water fish and plants like soybeans and flax seeds that contain omega-3 fatty acids.

A Mediterranean-style diet is rich in micronutrients like magnesium, vitamin E and selenium that have anti-inflammatory effects, and its high-fiber content fosters lower levels of two potent inflammatory substances, IL-6 and TNF-alpha.

Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, strongly recommends limiting or eliminating consumption of foods known to have a pro-inflammatory effect. These include all refined carbohydrates like white bread, white rice and pastries; sugar-sweetened beverages; deep-fried foods; and red meat and processed meats. They are the very same foods with well-established links to obesity (itself a risk factor for inflammation), heart disease and Type 2 diabetes.

In their stead, Dr. Hu recommends frequent consumption of foods known to have an anti-inflammatory effect. They include green leafy vegetables like spinach, kale and collards; fatty fish like salmon, mackerel, tuna and sardines; fruits like strawberries, blueberries, apples, grapes, oranges and cherries; nuts like almonds and walnuts; and olive oil. The recommended plant foods contain natural antioxidants and polyphenols, and the fish are rich in omega-3 fatty acids, all of which counter inflammation.

Coffee and tea also contain protective polyphenols, among other anti-inflammatory compounds.

The bottom line: the less processed your diet, the better.

At the same time, dont neglect regular exercise, which Dr. James Gray, cardiologist at the Scripps Center for Integrative Medicine, calls an excellent way to prevent inflammation. He recommends 30 to 45 minutes of aerobic exercise and 10 to 25 minutes of weight or resistance training at least four to five times a week.

Although exercise is pro-inflammatory while youre doing it, during the rest of the time it leaves you better off by reducing inflammation, and after all you live most of your life not exercising, Stephen Kritchevsky, professor of gerontology and geriatric medicine at Wake Forest School of Medicine, told me. Independent of any effect on weight, exercise has been shown to lower multiple pro-inflammatory molecules and cytokines.

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Tackling Inflammation to Fight Age-Related Ailments - The New York Times