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It was 2017 when we first decided to try the ketogenic diet for the first time and we were incredibly nervous about it. The thought of eating high fat and changing our metabolism was daunting.

The diet goes against almost every single piece of health and dietary advice we had ever heard or studied.

However, we were desperate. Lindsay was having such severe digestive problems that we committed to trying keto for one month, and then we would re-evaluate. Two weeks in, we were sure wed stick to it. Lindsays digestive problems were resolved and her energy levels drastically increased. Nic had better mental clarity than ever before. Not to mention our body compositions were both improving.

Because of our own success stories, Nic became a certified Ketogenic Living Health Coach, and has been testing the ketogenic diet and CrossFit for over a year now.

Fast forward to 2020 and keto seems to be running rampant these days. Miraculous stories of weight loss, health transformations, and so much more circulate all over the internet and within fitness groups. One community where keto is only just being explored is the world of CrossFit.

You may have heard that the ketogenic diet and CrossFit dont mix. Many people think that because CrossFitis extremely glycolytic meaning that the exercise is fuelled primarily by glucose any diet that is not high in carbohydrates will not work.

We are going to explore the science and facts behind the ketogenic diet and CrossFit, and explain why the keto diet is at least as good as a typical diet for CrossFit and also includes some unique benefits for CrossFit athletes.

The official CrossFit.com newsletter and website have begun to include many studies on the benefits of the ketogenic diet, and there is even a CrossFit approved course on the ketogenic diet titled Nutrition Network Professional Training in LCHF/Ketogenic Nutrition. CrossFit HQ seems to be endorsing the high fat low carb (HFLC) diet quite strongly this past year.

This is Part One of a series of posts covering different aspects of CrossFit and the impact the ketogenic diet has on each one. Here, youll learn about the studies that have been done on the ketogenic diet and its effects on CrossFit in particular, as well as a ketosis, energy systems, and why this funky metabolic state can actually be very beneficial for overall health and athletic performance, specifically CrossFit.

The metabolic state known as ketosis, in which the body burns fat (instead of carbohydrates) for energy, in the form of ketone bodies, is actually as old as mankind itself. Ketone bodies are produced during times of extended fasting, and most people often produce some ketone bodies in the early morning before they eat breakfast.

Going for many hours without food can cause a small production in ketones. This study highlights the fact that ancient people relied heavily on fat for their energetic needs. In fact, another study claims that it was the increased consumption of fat from bone marrow and brains that jump-started human evolution to have the large brain we have today.

In the modern lens, there are many benefits to the state of ketosis, including: weight loss, lowered blood sugar, improved cholesterol and reduced triglycerides, reduced risk of heart disease, andincrease in cognitive performance, between others.

The most basic way to look at the keto diet is that the body is consuming mostly fat for fuel, instead of carbohydrates.

When fat is consumed, it is broken down into free fatty acids (FFA) that can be used directly by cells for energy, or it can go to the liver, where it is broken down into ketone bodies, hence the name ketogenic diet.

There are modified versions of the ketogenic diet with different macronutrient breakdowns:

As you can see, keto is not even a one-size-fits-all diet but can actually be more lenient than some would have you believe especially once youre fat-adapted, meaning your body is efficiently using fat for energy production.

Throughout this series, youll get a better understanding on the best variation of keto for CrossFit, overall athletic performance, and overall health and longevity specifically.

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Keto and CrossFit: Does It Even Work? Part 1 - BOXROX

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Whenever someone is looking to lose weight or get fit, an athletic routine is a part of the planbe it for its calorie-burning aid or to increase overall physical fitness.

But a recent study from the Center for Weight, Eating, and Lifestyle Science at Drexel University has linked working out to another benefit when it comes to maintaining a healthy weight: It may actually make it easier to adhere to a new, healthier diet plan by helping prevent overeating.

Previous research indicates a link between being active and eating more fruits and vegetables, but in this study researchers wanted to see how exercise affected people's commitment to new diets. The study specifically considered calorie-restricted diets targeting weight loss.

"Interestingly, our study suggests that exercise may also aid in adhering to a reduced-calorie diet," said Rebecca Crochiere, a graduate student and lead author of the study, "perhaps through improved regulation of appetite or eating behavior."

Specifically, the research found that engaging in physical activity for an hour cut odds of overeating in the following hours in half, from 12% to 5%. Longer workouts resulted in further decreases in likelihood of overeating.

Interestingly, according to the researchers, the results of the study also suggest that lighter physical activity had a stronger correlation to decreased overeating than more vigorous activitybut they do say that further research would be needed to confirm this finding, as that result may be more based on the individual study participant than what sort of workout they did.

The temptation, especially when looking to maintain healthy weight, is to exercise more or harder. But if future research indicates that the more moderate workouts can help with diet maintenance, it may help change the way we think about weight loss.

While this research focused on calorie-restricted dieting (which isn't always a good option), knowing that working out can help prevent overeating may help people trying other diets, like intermittent fasting. Since one of the downfalls of people trying a form of IF can be overeating when not fasting, perhaps this knowledge of working out helping to prevent overeating can be applied.

The big take-away? While these results might have interesting implications, everyone is different. But if you're trying a new diet, why not also try revamping your fitness routine while you're at itit might help.

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Trying A New Diet? Researchers Say This Can Help You Stick To It - mindbodygreen.com

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When deciding which diet to follow, most of us rely on friends recommendations, online questionnaires, or internet wisdom. Then again, why not shape your food choices off of your actual breath.

Israel-based startup Lumen gives dining recommendations based off of the amount of CO2 which you exhale into their proprietary device (which reveals whether youre burning carbs or body fat).

We think that breath-based dietary guidance is pretty cool, so we invited Dana Varrone, Lumens VP of Strategic Partnerships, to speak at Customize, our food personalization summit, in NYC later this month. Join us there to hear her talk about how personalization can unlock the power of food as medicine (use code SPOON15 to get 15 percent off those tickets).

But first if you want to learn more about how your breath can indicate what you should be eating, check out our Q&A with Varrone below.

Tell us a little bit about what Lumen does. Lumen is a device and app that helps you take control of your metabolism. Through your breath, the Lumen technology measures your fuel source in real time, telling you if youre using fats or carbs for energy, and provides you with a personalized nutrition plan to help you reach your health and fitness goals.

A metabolic measurement (RQ) that was once costly and time-consuming in a clinical setting is now available through a single breath with Lumen.

Why do you think that there has been a rise in interest around personalized nutrition over the past few years?I think there are three main reasons for the rise. Firstly, people are fed up with going on diets and not getting the results they want, and are starting to recognize that what may work for one person may not work for them. Go Keto as carbs are the devil is on the one extreme and follow the myplate and eat a balanced plate of grains, protein, fruit, veggie and dairy is on the other extreme of the advice spectrum. Couple this with advanced research being published on how various foods may impact your gut and the increase in allergies nationwide, and question marks start going off in peoples minds of perhaps one size does not fit all.

Secondly, with the rise in technologies such as the AppleWatch, fitbit and the like, consumers are seeing the value in getting personalized feedback. Consumers can now see how many steps theyve walked, calories theyve burned and can even get feedback on their heart rate. This immediate feedback empowers consumers to feel like they can now be in control of their own lives, whereas before it was left to your doctor and your yearly physical visits.

Lastly, with the rise in social media and newsfeeds being curated for you, people are demanding speed and instant gratification. This is specifically the case with the millennial generation that have grown up with this being their norm. This results in people wanting answers fast, based on them and their needs, now.

What are the biggest hurdles towards creating personalized dietary guidance towards consumers?I think the biggest hurdles are in asking the right questions to the consumer at the onset and being able to adjust the personalization over time based on both qualitative and quantitative data that takes into account lifestyle changes, life events, food tolerances, goals, and physiology.

What do you think personalized food or drink will look like 5 years down the road?I think data from a variety of touch points will be the primary driver in personalizing a consumers nutrition and will be housed with an engagement app that makes sense of all the data, with Lumen being at the helm of this.

If you want to see Dana speak about how personalization can unlock the power of food as medicine, join us at Customize this month in NYC! Use code SPOON15 to get 15 percent off tix.

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Not Sure What to Eat? Just Breathe (Literally) - The Spoon

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By: Malinda Scannell, Nurse Practitioner

February is Heart Month. It is an important time to Know Your Numbers! Blood pressure, Cholesterol,Blood Sugar, and Body Mass Index (BMI)-these measurements help to identify your risk of heart disease.

Additional risk factors include family history, diet, and smoking.

Heart disease remains a major cause of illness and death globally. The American Heart Association(AHA) reports cardiovascular disease (heart disease and stroke combined) kills about 2,300 persons aday more than all forms of cancer combined. However, seventy-two percent of Americans dontconsider themselves at risk for heart disease. The AHA urges people to take care of their hearts year-round. Heart disease is preventable.

Experts recommend cardiovascular disease (CVD) risk evaluation and prevention planning starting at age20, sooner if you have any history of CVD. A CVD risk assessment offers one the opportunity to bothidentify their CVD risk factors and to develop management strategies of specific and overall risks toprevent heart disease, high blood pressure, diabetes and stroke.

University Health Services (UHS) can provide you with a personalized health screening to determineyour risk factors for cardiovascular disease. From this assessment, the providers at UHS will work withyou to establish a plan to limit your risk and prevent illness.

Utilizing the American Heart Associations Life Simple 7 the seven most important predictors of hearthealth, your risk for cardiovascular disease could be lowered. Lowering your risk for heart disease, alsoreduces your risk for high blood pressure, diabetes, cancer, stress and depression.

What is Lifes Simple 7? They include measures to eat better, get active, lose weight (if needed),manage blood pressure, control cholesterol, reduce blood sugar and stop smoking. A healthy diet is keyto fighting CVD. Eating a diet low in sodium and fats (both saturated and trans fats); consuming 2 fruitand 3 vegetable servings each day; avoiding red and processed meats; adding fish 2-3 times a week; andlimiting sugar and other sweeteners is recommended. Another cornerstone to maintaining andimproving cardiovascular health is physical activity. Start moving 2 hours a week or 30 minutes aday for 5 days a week of moderate activity, such as a brisk walk or active yoga, is needed. Over half ofadults do not meet these minimum activity requirements. Adults who are overweight (BMI = 25-29.9) orobese (BMI > 30) are at greater risk of CVD. Weight loss of 5-10% of ones body weight has been shownto make a difference. Hypertension, blood pressure > 130/80, is another modifiable risk for CVD.

Elevated cholesterol and blood sugar are additional risks that can be managed. If you smoke or vape,quitting will reduce your risk. There are many resources available to help one quit.

Join me in reducing the risk of cardiovascular disease. The most important way to prevent heart disease isto practice a healthy lifestyle throughout ones life. The earlier you put healthy lifestyle practices intoplace, the better you are able to lower your risk of disease.

Prevention is intervention for a healthy heart.

Get to know your numbers. Start a plan of action today. Call Health Services for an appointment toassess your cardiovascular risk and to assist you in developing a healthy lifestyle plan. The number tocall is 207-780-5411.

Respectfully submitted,Malinda Scannell, Nurse PractitionerUniversity Health and Counseling ServicesPhone: 207-780-5411

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Be Heart Wise - The - The Free Press of the University of Southern Maine

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Akshay Kumars undoubtedly one of Bollywoods fittest actors. Hes extensively trained in martial arts, prefers doing his own stunts and is an overall badass in the gym (yes, this is a subtle cue to the bottle cap challenge he inspired Bollywood stars to partake last year). And, of course, weve all heard the urban legend of Kumar being an early riserwaking up at 4 am and hustling in the gym while were hitting the snooze button again and again.

A part of this urban legend also dictates that he's a teetotaller and eats only healthy, home-cooked meals throughout the day and often even packs extra home-food for his co-stars.

Recently, we came to know that for close to two years now, Pod Supply, a Mumbai-based food service has been assigned the job to prep his meals for him. In a conversation with GQ, Pod Supplys co-owner, Anmol Singhal tells us that theyve curated Kumars diets for Housefull 4 along with other upcoming projects such as Sooryavanshi, Laxmmi Bomb and Prithviraj.

Akshay (Kumar) believes in staying fit and is also in great shape365 days a yeareven when hes holidaying. He doesnt just eat right or stay in shape or a specific movie, role or character, he eats well and takes care of his body for himself. He loves fitness. It is his lifestyle. He likes eating clean, healthy and less spicy food, which is also less in salt, he says.

And, a little over a month ago, hes actually started following a vegan diet plan, he adds.

Akshay Kumars newly turned Vegan and Mumbai-based Pod Supply's curated a Vegan diet plan for him. Image courtesy: Instagram/Akshay Kumar

This vegan diet plan comprises a variety of options for breakfast, lunch and dinner, which keep changing according to Kumars daily routine and nutritional requirements. We ask Singhal to name a few below.

Chia pudding with berries

Avocado on toast

Plant based milk smoothies/Fruit smoothies

Moong dal chilla/Jowar pancakes, chutney

Spinach green Thai tofu curry, rice

Vegan lentil & mushroom patties, mustard tofu dip

Vegan pasta in tofu spinach sauce

Charred/roasted/grilled/sauted/ stir fry vegetables

Edamame, cashew and roquette salad

Vegan steamed cabbage rolls

ALSO READ: Akshay Kumar shares 2 recipes from his daily diet that help him maintain his ripped body

Also, in case youve ever wondered what his daily routine is like, Singhal tells us about a day in Kumars life from a week ago.

Says Singhal, he wakes up around 4:30-5:00 am in the morning and trains at a gym in his home. Hes built a special gym in his house, which lacks any stairs as he believes that humans were born as monkeys and the only way to go from one floor to another is via ropes or jumping from one point to another. This forms as a great cross training routine.

He trains for an hour or so and at then at 6:30 am he eats his breakfast and right after that hes off to work. Notably, hes the one actor who shoots through the day and has an excellent work ethic.

Let me tell you about his schedule from a week ago: he took a chopper to a studio to finish off an ad film in two hours, came back and went to Yash Raj Studio to shoot for Prithviraj, and from there went to Mehboob Studio to shoot for another film.

He has his lunch anytime between 12-12:30 pm in the afternoon and after that he has his evening snack - for which we serve him walnut milk and berry smoothies and sandwiches and then he has his dinner by 6:30 pm. Only if hes on a night shoot or shooting through the night, which he tries to avoid, because he hates staying up late, he ends up eating his meals by 10:30 pm.

So while clearly early to bed and early to rise is one of Kumar's fitness commandments, let us do you another solid and share this feature on how sleep deprivation affects your appearance.

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Exclusive: Akshay Kumar is now vegan and these are all the dishes he eats throughout the day - GQ India

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Update Date: Feb 07, 2020 03:32 PM EST

Roots and powder of Ashwagandha also known as Indian ginseng on wooden background. Hair loss, anti cancer, testosteron and depression benefits. (Photo : Bigstock)

Low-testosterone is nothing to lay still and live with. Even if you do not want to dive-in to the world of prescription medicine for the condition, there are still alternatives. Many natural remedies exist that can increase your testosterone. Let's examine all of the nutrients you need to start getting your testosterone levels increasing.

Remember what you put into your body matters. Understand what foods or vitamins can help you boost your metabolism and research exercises that will keep you healthy and active.

The best foods for increasing testosterone may surprise you. Dark Chocolate is delicious and can be added to breakfast meals, and eaten as a snack to boost testosterone. Prepare your meals using extra virgin olive oil. This is a quick alternative to looking into all the elements of the dish, and even if you are stir frying some hearty veggies, it will give the whole meal a kick. The biggest thing to remember about extra virgin olive oil, is that you need to make sure it is the real stuff.

Adding certain foods to your morning shake or oatmeal is key to boosting your testosterone, and most like the dark chocolate will give it an improved taste. With your piece of toast, cut some avocado to go on top. It is full of vitamins, promoting overall health, but the fats it contains is perfect for increasing testosterone.

cruciferous vegetables

If you're looking for increased health in any way as a man, Vitamins B3, B6, and B12 are a resource for controlling cholesterol levels and testicular function. Deficiencies in these vitamins are more common than men would like to think. Once you're lacking in B12, your testosterone levels begin to plummet and you may not see this until extreme side-effects begin.

When speaking of common vitamin deficiencies, Vitamin D is at the top of the list. The United States has a rate of over 75% of the population suffering from a Vitamin D sufficiency. This can be a catalyst for low testosterone. By increasing Vitamin D consumption, testosterone levels are shown to increase by 20%.

For better sleep along with increasing testosterone, Ashwagandha is a herb said to strengthen. It does not only help with low testosterone. It is also a way to build muscle, and lose fat. In studies it had an overall effect on most functioning systems. With lower cholesterol, better sleep, less anxiety, and much more being reported.

Keeping your stress at bay may increase testosterone levels. Large amounts of stress occurring over and over again will always result in long-term stress which is a danger to all aspects of our health. Weight gain usually goes hand-in-hand with high levels of stress, and lowering testosterone levels.

Take time to create a nightly-routine. This way you can relax and take advantage of your sleep-time instead of tossing and turning through it. Look at your bedroom and eliminate anything distracting and make it a place solely for rest. Better sleep patterns are proven to help increase testosterone.

Low testosterone is not something to simply live with. It has many adverse side-effects and increase chances for certain cancers. Always remember to ask a doctor before you dive-into a new diet or supplementation. Take your testosterone levels into your own hands with proven ways to increase your testosterone using foods, herbs, and vitamins.

See Now: What Republicans Don't Want You To Know About Obamacare

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Proven Ways To Naturally Increasing Your Testosterone - Counsel & Heal

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Not all research findings turn out to be true. Of those that are tested, some will need to be amplified, others refined or circumscribed, and some even rejected. Practicing researchers learn quickly to qualify their claims, taking into account the possibility of improved measurements, more stringent analyses, new interpretations, and, in the extreme, experimental or theoretical error.

Qualification is routinely achieved by changing the form of the verb. Take this example from a physicsarticle: This lack of correlation may be due to the increased inhomogeneity expected for the MG method. The authors use of may allows for the lack of correlation to be due to something else.

The softening of any statement with a word or words is called hedging. It can be accomplished in manyways. One has already been indicatedinserting an auxiliary modal verb, may, might, can, or could. Another common way is to add a mitigating phrase or clause such as It is possible that or This suggests that.

Unhappily, the temptation for an author is to keep accumulating hedges to secure progressively more protection against potential criticism. Asa result, it becomes correspondingly harder for the reader to see what the author is actually claiming.

In these two sentencesfrom a molecular biologyarticle, theres a doubling of hedges, here in italics: itis possible that G9a-mediated H3K9 and H3K27 monomethylationmightserve as stimulating factors and Possiblecandidatesmightcomprise Jarid2 and Snail1. Both instances of might can be eliminated without affecting the provisional status of the claims.

Altogether this article contained 44instances of might, can, could, likely, and varieties of possibly, but none of may. Because of its potential for ambiguity, some authorities advise authors not to use may when whats beingsignalledis possibility instead of permission.

This next example is from an oncologyarticle:It has five hedges in one sentence: Although,on balance, testosteronemight possiblybe beneficial to the cardiovascular system, testosteronemightalso havesomedetrimental effects. Two of the hedges can be safely eliminated; for example, Although testosterone might be beneficial to the cardiovascular system, testosterone might also have some detrimental effects. Yet with two opposing uses of might, the sense of equivocation remains, despite the restrictive some. Given that might is seen as being more tentative than may, a less equivocal version is Although testosterone may be beneficial to the cardiovascular system, it might also have some detrimental effects. Whether this edit is valid, though, needs expert judgement. In all, this article contained 54 instances of might.

There can be very good reasons for using might so oftenbut its unusual. I estimated its general frequency of occurrence from an analysis of a sample of about 1000 articles from the physical, life, andbehaviouralsciences, mathematics, engineering, and medicine. Across the sample, 50% of articles containing might used it just once or twice and only 1% used it as many as 21 times or more.

In a more detailed analysis, I also found that as the frequency of the modals may, might, can, and could increased in an article, the frequency of pairs of hedges such as could indicate and possibly suggests increased still more. The implication is that multiple hedges within a sentence are a response to the prevailing rate of protection within the articlerather like having to talk more loudly in a noisy restaurant.

Whatever the cause, hedging can clearly escalate. But theres a countervailing force: the need to deliver impact, usually in the abstract or conclusion of an articlesomething to be remembered by the reader, a take-home message.Since impact is lessened by hedging, summary statements may succumb to under-qualification and go beyond what the data can safely support. At worst, they can lead to public correction and retraction of the article.

How, then, to choose the right amount of hedging? Every claim is unique to its particular context and its difficult to generalize. Even so, theres some strategic advice,popularly attributed to Albert Einstein, that may be helpful. Applied to hedging, its this: Hedging should be as simple as possiblebut never simpler. Although finding the right balance is another challenge, it at least encourages restraint.

Featured Image Credits: Julian SchllonUnsplash

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The problem with overqualified research - OUPblog

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When was the last time you chatted to friends about vaginal dryness? Or talked about your favourite lubricants? How about, um never? We might be happy to swap hot-flush horror stories over a glass of picpoul, but when it comes to the effect of the menopause on our vaginas well, thats quite a different matter. And even if we do confide in a friend, we may be too shy to talk to a doctor. Take Louise, 53, who had a great sex life with her five-years-younger husband until the menopause started. Sex became painful, so my sex drive just faded away, she says. Have I seen someone about it? No. Its embarrassing. And what could they do, anyway?

Louises fatalistic attitude is one that Dr Philippa Kaye is on a mission to change. Dr Kaye, a fabulously straight-talking 40-year-old GP, is the author of The M Word: Everything You Need to Know About the Menopause, and she is determined to get us all talking about menopausal sex.

The problem, she says, is theres a taboo around female pleasure and around talking about sex as we get older. The words vagina and vulva should, she insists, be about as embarrassing as elbow and knee. If we get more comfortable talking frankly about sex, perhaps well be more comfortable asking for help.

Dr Kaye points out that sex remains important in midlife and beyond. In 2016, data from the English Longitudinal Study of Ageing showed that over half (54 per cent) of men surveyed and about a third (31 per cent) of women are sexually active over 70. A 2005 US study found that almost half of couples aged 60 to 69 had sex at least once a week, with over a third of couples over 70 saying the same. Sex matters. For many, its vital to a relationship, not simply for physical gratification but for intimacy and closeness, she says.

This is why shes often the one to raise the issue of sex in her consultations. Women are frequently surprised to learn their symptoms could be related to menopause, and grateful when I tell them nobody has to put up with painful sex or a low sex drive.

By the time we hit menopause, our bodies produce half as much testosterone as when we were 20. The result can be a flatlined libido. As well as boosting sex drive, testosterone can give women back their oomph, says Dr Kaye. I often see patients who use a smidge of testosterone gel in addition to their regular HRT, and they are all: Hello! Here I am!

Women only need a pea-sized dose of gel, rubbed into the lower abdomen or thighs daily. It can take up to six months to notice an effect, but Kate, 56, says, Im three days in and dont know why I didnt do this years ago. Im even looking at getting back into dating.

Loss of desire can also be a side-effect of depression or anxiety, and HRT can often help. Dr Kaye says, If you experience your first episode of depression or anxiety aroundperimenopause, then HRT should be the go-to treatment, not antidepressants. It can also help you sleep better, improving energy.

An alternative to testosterone and HRT is Tibolone, a synthetic steroid that has the properties of oestrogen, progesterone and testosterone. It can have more side-effects than HRT, and has a similar risk profile. However, if you are looking for an all-in-one preparation, it might be the answer.

If sex doesnt feel as good and orgasms are elusive, vibrators can help. Research shows vibrators dont just improve sexual response, they are also associated with better sleep, and reduced pain and stress, says Dr Kaye.

Vaginal dryness affects up to four out of five women after the menopause, and at least half suffer from genitourinary syndrome of menopause (GSM). Symptoms of GSM, which can develop years after your hot flushes have disappeared, include loss of tone in the vagina, fragile, thinner tissues, itching and burning, incontinence and dryness. This is where topical vaginal oestrogen comes in, explains Dr Kaye. Its applied in the form of a cream or pessary up to five days a week, or as a vaginal ring, which disperses oestrogen slowly over three months. The great thing about vaginal oestrogen is that although technically its a form of HRT, very little gets into your system, she says. Using it for a year is equivalent to taking just two HRT tablets.

Vaginal oestrogen can reduce the risk of UTIs and, says Dr Kaye, can also normalise the vaginas pH and microbiome, the healthy bacteria that live in the vagina. We now know the vaginal microbiome is very important and may even play a role in preventing cancer. You can use topical oestrogen alone if dryness is your only symptom, or with HRT.

Alternatively, Ospemifene is a non-hormonal drug that has an oestrogen-like effect in the vagina. One advantage, Dr Kaye explains, is that you can take it even if you are undergoing breast-cancer treatment.

Laser treatments, which involve using a laser wand inside the vagina, are claimed to stimulate healing and improve the quality and elasticity of vaginal tissues. A recent study showed results similar to those of topical oestrogen. However, says Dr Kaye, the treatment is expensive and, in the wrong hands, potentially risky. Only consider having treatment with a gynaecologist, never on the high street, she advises.

You moisturise your face every day, but how often do you moisturise your vagina? When it comes to the itching caused by GSM, it can work wonders, says Dr Kaye. She recommends either Yes vaginal moisturiser (yesyesyes.org) or Regelle (regelle.co.uk). If you are dry and itchy, start off by using them daily, and then, after a week or two, you can decrease to every three days.

Painful sex due to GSM can, says Dr Kaye, easily affect libido and your psychological response to sex. If sex is painful once, you are likely to worry about the next time, so you feel more tense and it becomes a vicious circle. While HRT and topical oestrogens help with dryness long-term, a quick fix to make sex better is life-changing double-lubing.

For slipperier, sexier sex, she advises using two lubricants, one oil-based, one water-based. Oil and water dont mix, so an oil lubricant will slide over a water-based one. You can put the water-based lubricant on you internally, and then the oil-based on him. Try it! (Find them at yesyesyes.org.)

But remember, warns Dr Kaye, oil-based lubricants damage condoms, so dont use them if you are unsure of your partners STI status or are still using contraception.

Bearing all that in mind: go, get the best sex of your life. Happy Valentines.

The M Word: Everything You Need To Know About the Menopause by Dr Philippa Kaye is out on Thursday (9.99, Summersdale)

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How to have great sex at any life stage (and that includes menopause) - Telegraph.co.uk

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Following is a transcript of the video.

Graham Flanagan: Look at that beautiful bald man. He's oozing swagger and confidence. He owns it. But it wasn't always like this. This is Rob. He's 33. This is also Rob. He started to lose his hair when he was about 20. So, what happened? Why did Rob go bald, and what does it mean? There's something about being bald and owning it. I mean, look at all these bald icons. Michael Jordan, Jason Statham, his sidekick, The Rock. But losing your hair is not something you aspire to.

Commercial: If you're concerned about your thinning hair, call Hair Club for Men and receive our free brochure.

Flanagan: In fact, there's an entire industry built around fighting it.

Man: And remember: I'm not only the Hair Club president, but I'm also a client.

Flanagan: I asked a dermatologist about why some men lose their hair and if going bald is my destiny as well.

Jennifer Chwalek: So, when we say "baldness," we're usually referring to male-pattern baldness, or androgenetic alopecia. The hair follicle is slowly, over time, becoming smaller and smaller, to the point when it stops producing a full hair. Testosterone is becoming converted to dihydrotestosterone in the hair follicle by an enzyme called 5-alpha-reductase, and when it attaches to the androgen receptor in the hair follicle, it causes the follicle to produce a smaller hair.

Flanagan: So, I want to show you my friend Rob here. Rob started losing his hair in his early 20s, and, as you can see, there's little to...well, there's none left. So what is going on with Rob?

Chwalek: Well, Rob has what we call androgenetic alopecia, or male-pattern baldness. This is due to several genes. And some of the genes are early expressing, and some susceptible individuals, they start to lose their hair very young, usually by age 30.

Flanagan: The fact that Rob is bald, does that make him any less virile?

Chwalek: No. So, it's a myth that hair loss or balding is associated with virility in men. Men who go bald don't have abnormal levels of testosterone. It's really that the hair follicle becomes sensitized to the effects of testosterone or androgens, and it starts to create a smaller hair, and eventually it stops producing hair.

Flanagan: So, what role do genetics play, and is it true that baldness is inherited from your mom's side?

Chwalek: The genetics of male-pattern thinning and baldness is complicated. We know that the androgen receptor gene is on the X chromosome, which is inherited from your maternal side, typically. So, there are some studies showing that having a brother who expresses male-pattern baldness might be more predictive than if your father has male-pattern thinning.

Flanagan: Let's talk about me.

Chwalek: Mm-hmm.

Flanagan: I'm 37. I've still got some hair.

Chwalek: Yeah.

Flanagan: But can you tell me what's going on? Am I gonna go bald?

Chwalek: Well, do you have a family history of any thinning?

Flanagan: Yes, I do, on my dad's side. My dad, pretty much bald, his brother is bald. I have a brother who has a very thick head of hair.

Chwalek: Do you think your hair has been thinning?

Flanagan: I think it might be, like, in the front a little bit. I don't really know what's going up top there.

Chwalek: Yeah, maybe a little.

Flanagan: Really?

Chwalek: Maybe a little. So, androgenetic alopecia is actually not an uncommon trait. About 40% of the population has some degree of thinning, usually between the ages of, like, 20 to 40.

Flanagan: My wife, Janet, she really likes my blond hair, and if it were to go, that could be a problem. So, how long do you think I've got to keep some semblance of this?

Chwalek: I think you probably have a while to go. I think you're gonna be OK. The men who tend to go bald-bald tend to do so by age 30, usually.

Flanagan: Based on what you see, my age, what I've described about my family, you don't expect my hair to just fall out in the next, like, five years?

Chwalek: No, it would be unusual, but you may notice, you know, as you get a little bit older, it may continue to thin slightly.

Flanagan: OK, that's a relief. Fantastic. That's great!

Read more:
The reason some men go bald, according to a dermatologist - Business Insider - Business Insider

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WASHINGTON, D.C. The sellers of a pill called ReJuvenation settled Federal Trade Commission charges that they deceptively claimed that their product is a virtual cure-all for age-related ailmentsincluding cell damage, heart attack damage, brain damage, blindness, and deafnessand even aging itself.

The orders settling the FTCs complaint prohibit the defendants from making such claims unless they are true and supported by scientific evidence. The orders also require payment of $660,000, which the Commission may use to provide refunds to defrauded consumers.

This is another company promising older adults an anti-aging wonder drug that reverses the effects of disease, said Bureau of Consumer Protection Director Andrew Smith. If you make those kinds of claims, youd better have credible science to back it up or the FTC is coming for you.

According to theFTCs complaint, between March 2014 and February 2016, Maria Gutierrez Veloso advertised and sold ReJuvenation nationwide using direct mail, postcards, emails, and multiple websites. Arizona-based Quantum Wellness and its CEO Fred Auzenne took over the operation in early 2016 and similarly marketed the product.

ReJuvenation is made of amino acids and herbal extracts. According to the defendants ads, ReJuvenation can reverse the aging process and repair age-related damage to the body by increasing human growth hormone (HGH) and the number of stem cells in the body. The ads also claimed users would see the reduced appearance of wrinkles and significant improvements in their memory and cognitive functioning.

In addition, the defendants claimed that ReJuvenation can repair the damage from or reverse a number of ailments, including Alzheimers disease, Parkinsons disease, and Crohns disease. According to the complaint, these claims were misleading or lacked substantiation.

The orders also prohibit the defendants from misrepresenting that any covered product is clinically or scientifically proven to treat or cure a range of ailments related to the aging process. Theorder against Quantum Wellness and Auzenneimposes a judgment of $993,416 against Auzenne, which will be partially suspended upon payment of $60,000. Theorder against Velosoimposes a $2.4 million judgment, which will be partially suspended upon payment of $600,000.

The Commission vote approving the complaint and proposed consent orders was 5-0. The complaint and proposed orders were filed in the U.S. District Court for the District of Arizona.

Source: Federal Trade Commission

Read the original here:
FTC Takes Action to Stop Anti-Aging Cure-All Marketers From Making Baseless Health Claims - MyChesCo

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