Natural treatments for hair loss in women

Forty percent of those dealing with hair loss are women. Dr. Natasha Turner outlines the options for treatment and prevention

Finding clumps of hair in your brush can be traumatic, whatever your age, but it’s not unusual — statistics show that hair loss affects about 30 million women in the U.S. alone.

There are a variety of possible causes behind hair loss. Pattern baldness or permanent hair loss is simply the result of genetics. Increased hair shedding or temporary hair loss can result from poor nutrition, genetics, imbalanced hormones, medications such as chemotherapy, radiation treatment, infections, chronic stress, and rapid weight loss, to name a few. Certain illnesses and diseases — like anemia, low thyroid hormone levels, lupus, and some cancers — can also cause hair loss or hair shedding. In most of these cases, hair loss is not permanent

As well, sometimes dropping weight too quickly, or fad or extremely low-carbohydrate diets, can cause imbalances in the body that result in increased hair shedding. Following a healthy weight-loss program can prevent this from happening. The Hormone Diet, which is balanced in protein, carbohydrates and healthy fats, may help to prevent such nutritional deficiencies.

The first step to determining the treatment for hair loss is to identify the cause behind it. Even the pattern of hair loss can help to establish the root source. For example, women may lose hair from the crown of the head — similar to male pattern baldness — with an elevation of testosterone levels, whereas nutritional deficiencies may cause generalized hair loss over the whole head.

Recommend blood tests
In all cases of hair loss, it’s also important to ensure that the following blood tests are completed by your doctor:

1. TSH, free T3, free T4, and thyroid antibodies: These are tested to assess thyroid gland function. All of them should be completed to properly diagnose a thyroid condition that may result in excessive hair loss. (Note: Optimally, your TSH should be less than 2.5.)

2. Ferritin: This is the storage form of iron. Low iron (<70) is a very common cause of hair loss.

3. Vitamin B12 and folic acid: Low levels of ether of these nutrients may cause hair loss.

4. Copper and zinc: Excess copper relative to zinc could result in hair loss.

5. Dihydrotestosterone: High levels of this hormone are related to hair loss in both men and women.

6. Progesterone and estradiol: Low levels of estrogen can cause an increase in hair loss.

7. DHEAs and cortisol: High levels of cortisol or low DHEAs may contribute to hair loss.

8. Free and total testosterone: High levels of testosterone in women could accelerate hair loss.

9. Biotin: A deficiency of biotin can cause progressive hair loss.

Helpful supplements to prevent hair loss
A balanced diet can help prevent or reverse hair loss when it’s cause by nutritional deficiencies, but supplements can also be useful. The principal nutrients involved in healthy hair growth are vitamin A, certain B vitamins, biotin, vitamin C, copper, iron and zinc. Sufficient protein and water intake are also important.

1. Iron: This mineral’s main job is to carry oxygen in the hemoglobin of red blood cells. Iron deficiency can lead to a condition called anemia and to possible hair loss or increased hair shedding. Anemia can be easily diagnosed with a blood test and is characterized by fatigue, weakness and general poor health. Anemia can be caused by more than just iron deficiency. The reference daily intake for iron is 18mg. The recommended daily allowance of iron increases during pregnancy and breast-feeding.

2. Zinc: Dandruff and hair loss are both conditions associated with zinc deficiency. Zinc is a mineral that promotes cell reproduction and tissue growth and repair. Zinc also functions in the maintenance of the oil-secreting glands attached to hair follicles. The reference daily intake of zinc is 15mg for the average adult.

3. Vitamin B6, B12, folic acid and biotin: All of these B vitamins are essential to the creation of red blood cells or the hemoglobin (iron-containing) portion of red blood cells. Hemoglobin’s main function is to carry oxygen from the lungs to tissues in the body, including the hair. Healthy and strong hair requires a constant supply of blood and oxygen. A deficiency of these B vitamins can cause reduced blood and oxygen supply to the hair, leading to increased hair shedding, damaged hair, and slow regrowth. Although uncommon, sometimes a biotin deficiency can also contribute to hair loss. The reference daily intake for biotin is 300mcg for the average adult.

4. Vitamin C: A vitamin-C deficiency can make hair more likely to split and break. This usually only occurs with severe deficiency and can be reversed when vitamin C intake is increased. Vitamin C is essential to producing collagen, a connective tissue that gives structure by holding tissues in the body together, including the tissue in hair. The reference daily intake for vitamin C is 60mg for the average adult. People who smoke need double that amount. Many of my patients take 1000mg of vitamin C two to four times daily.

Natasha Turner, N.D.

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Top 15 Reasons why Running is Good for your Health

Is lack of physical activity putting your health at a risk? Do you intend to try something new to keep yourself physically fit? Or you have already tried running but the motivation seems to sleep again? OK! Then don’t give up so soon, give running a last chance.

Here we will tell you some benefits of running that will help you keep your motivation awake. Although every individual has his own physical needs for exercise according to his age and body size, but it is suggested that a 30 minutes jog, 5 times a week is enough to keep you fit.

Now let’s get started with the benefits of running, which we can bet would make you hit the road.

1. Run for your Life!
Running would benefit your health and would enable you to live a long life. The University of British Columbia proves this fact, as a reduction in premature death was observed by 20 to 50% in individuals who ran two miles per day. So try to run this far (2 miles per day) to save your life.

2. Improves Cardiac Health
Even a moderate running routine can benefit in maintaining your heart health by decreasing LDL (bad cholesterol) and increasing HDL (good cholesterol). It helps to lower blood pressure and improves cardiac functioning.

We also have good news for those who have already developed cardiovascular disease. The researches prove that running 16 miles per week halts the advancement of heart disease. Whereas, running 22 miles in a week can reverse the effects of developed cardiovascular disease.

3. Effective Weight loss Remedy
What else could be a better way to burn all those fats other than running? The formula of running is quiet simple:

Running 10 miles = Lose 1000 calories

Choose running for losing weight rather than choosing other vigorous exercises. Not only you can lose weight by running but if you have met your target weight you can maintain it by following the above mentioned formula.
But still it does not mean that if you are running you have got the license to eat as much as you want, and whatever you want. A balanced diet along with running will give you significant results.

4. Improves Bone Health
Running can develop resistance in the bones thus making them strong. Researches show that running is more effective in maintaining bone health than aerobic exercises. A comparison between runners and cyclists was observed by the researchers at the University of Missouri, 63% of the cyclists had low density in the spine and hip bone as compared to 19% of runners.

5. Helps to be more focused
Running is very helpful in enhancing mental abilities. Studies conducted on British workers proved that on days when they worked out they could concentrate better, they made fewer mistakes and they worked more productively as compared to the days when they didn’t work out.

6. Helps to improve Reproductive health
Researches prove that running also helps to maintain a healthy reproductive system, especially in males. The risk of erectile dysfunction can be reduced to 83% in men, who run for at least 5 hours in a week.

7. Running as an Immunity Booster
Running is also known to boost immunity. People who run for at least an hour per day are 18% less likely to develop infections of the upper respiratory tract, as compared to people who are inactive. This study was conducted in Sweden.

8. Running as a sleeping pill for Insomniacs
People suffering from Insomnia should stop taking sleeping pills and try running as a treatment to get that precious sleep. Researches conducted on Insomniacs proved that on the day when they ran, they were able to sleep within 17 minutes compared to the regular days without running, which took them 38 minutes to sleep. Also on the days when they ran they slept for an extra hour.
9. Running kills Cancer
Running has also been found effective in prevention against various types of cancer. High level of physical activity like running reduces the risk of developing colon cancer up to 30-40% in both men and women; also it reduces the risk of breast cancer in women for up to 20-30%. Women who are already suffering from breast cancer can also benefit from running as it reduces its recurrence by 26-40%.

10. Cure for Diabetes
Type 2 Diabetes is curable by running about 5 miles per week, not just it cures diabetes it also stops it from occurring in the first place. Also inactive diabetic patients have 1.7 times more chances to die prematurely than active runners.

11. Reduces Stress
Running is known as a stress reliever. Running keeps your mind fresh and helps you with positive thinking thus enabling you to get rid of stress.

12. Helps maintain balance of the body
When you are running on a track or road you encounter many hurdles such as stones, dog, curbs, branches and other objects. All these hindrances such as changes in speed and direction help you with maintaining the balance of your body.

13. Running as a remedy for a Hangover
To get rid of a hangover try running instead of lying down, holding your head. Running would help revitalize your body and make you get rid of that lethargic feeling.

14. Enhances your posture
Running would not just make you lose those extra pounds but would also put your body in perfect shape. It tones up the body, develops your waist line and helps you keep a high head.

15. Improves Vision
It has been proven by many researches that running improves vision. Studies reveal that 54% people are less likely to suffer from Macular degeneration who run for more than 35 miles a week.

Tips for the beginners
Here are also some tips for the beginners who are just getting started with running:
Always choose comfortable shoes
Please ensure that your body is sufficiently hydrated
Before running at least take a 5 minute warm-up session
While running inhale through your nose and exhale through your mouth
Success to you all in your health.

Via- Good deeds alliance charity (Germany)

www.gooddeedsalliancefoundation.org

www.gooddeedsmall.com

Natural Treatments Shrink and Eliminate Fibroid Tumors

Fibroid tumors are tumors composed of fibrous tissue which generally occur in women during their reproductive years and shrink or disappear after menopause. Most of the time they are benign and cause no apparent symptoms; however, in other instances, fibroid tumors can result in severe discomfort and may include heavy bleeding and pain. Conventional medicine's answer to fibroid tumors is very often a hysterectomy or other type of surgery and medications - none of which guarantees that fibroids will not return (Ladies, do not agree for surgery, food clinic doctor has natural drugs that can stabilise your hormone/estrogen and shrink the fibroid). Nature, on the other hand, can shrink or eliminate fibroid tumors by addressing their source cause and utilizing remedies which create an environment in which fibroids are no longer welcome.

Fibroid tumors are also known as myomas, leiomyomas and fibromyomas. Their cause is not fully known, though estrogen is considered a primary factor in their growth. The jury is out, however, on whether the use of progesterone to treat women with uterine fibroids alleviates or promotes fibroids. One side claims that lack of progesterone is the cause of tumor growth, while the other side points out that fibroids grow at a faster rate during pregnancy when progesterone levels are high.

Fibroid tumors can vary in size from so minute that they can only be identified under a microscope to very large. They can present themselves as a single tumor or as several masses. Although their rate of growth is generally slow, they can grow quickly during pregnancy. Symptoms include abnormal bleeding (sometimes severe enough to cause anemia), menstrual pain, and a swollen abdomen. Fibroids can also cause infertility.

Fibroid tumors fall into the following three categories:

*Subserous tumors appear outside of the uterus.
*Intramural tumors are confined to the wall of the uterus.
*Submucous tumors appear inside the uterus.

Avoiding birth control pills can help prevent fibroid growth. Just as these tumors grow faster during pregnancy, their growth is also accelerated by birth control pills containing estrogen. Pesticides and herbicides used on food products are also estrogen mimicking products to avoid. Tampons and napkins bleached with chlorine can also mimic estrogen.

Following are remedies which may be effective in shrinking or eliminating fibroid tumors as well as alleviating discomfort and symptoms:

Fibroids can be reduced by consuming at least three servings of whole grains and/or beans daily. Whole grain and beans also protect against breast and endometrial cancer.

Eliminating excess estrogen will result in shrinking fibroids. Dandelion, milk thistle, and yellow dock help to metabolize estrogen from the body.

Chasteberry tincture is often used successfully to shrink and prevent the return of fibroids. It reduces excess estrogen, balances hormones, and reduces inflammation. However, results often only become apparent after several months of usage. The dosage is 25 to 30 drops two to four times a day.

Additional herbs effective in treating fibroids include black cohosh, Siberian ginseng, red clover, goldenseal, red raspberry, licorice root, dong quai, and motherwort.

Supplemental oleander extract, primarily used in addressing cancer and HIV/AIDS, is also often effective against fibroids and other types of tumors and irregular cells

Liver cleanses and drinking plenty of water to expel toxins from the body may also be very helpful (Please review food clinic's early morning water therapy).

Warm castor oil packs placed on the stomach is another effective method of shrinking fibroids and relieving pain. Ginger compresses are also effective.

Exercise helps the body to free itself of toxins and regulate ovulation. Some women experience tumor reduction while following a vigorous exercise program.

Lastly, taking a variety of digestive enzymes in quantity several times a day on an empty stomach has been reported to be very effective at removing fibroid tissue. For more information see:

Source: (NaturalNews)

Learn more: http://www.naturalnews.com/029820_fibroid_tumors_shrink.html#ixzz2cCWlMmYi

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Sexual problem & Herbal remedy

A sexual problem, or sexual dysfunction, refers to a problem during any phase of the sexual response cycle that prevents the individual or couple from experiencing satisfaction from the sexual activity. The sexual response cycle has four phases: excitement, plateau, orgasm, and resolution.

While research suggests that sexual dysfunction is common (43% of women and 31% of men report some degree of difficulty), it is a topic that many people are hesitant to discuss. Fortunately, most cases of sexual dysfunction are treatable, so it is important to share your concerns with your partner and doctor. (*Food clinic has 100% reliable herbal drugs for sexual problems, inbox us for update)

What Causes Sexual Problems?

Sexual dysfunction can be a result of a physical or psychological problem.

*Physical causes: Many physical and/or medical conditions can cause problems with sexual function. These conditions include diabetes, heart and vascular (blood vessel) disease, neurological disorders, hormonal imbalances, chronic diseases such as kidney or liver failure, and alcoholism and drug abuse. In addition, the side effects of certain medications, including some antidepressant drugs, can affect sexual desire and function.

*Psychological causes: These include work-related stress and anxiety, concern about sexual performance, marital or relationship problems, depression, feelings of guilt, and the effects of a past sexual trauma


Who is Affected by Sexual Problems?

Both men and women are affected by sexual problems. They can occur in adults of all ages. Among those commonly affected are seniors, which may be related to a decline in health associated with aging.


How do Sexual Problems Affect Men?

The most common sexual problems in men are ejaculation disorders, erectile dysfunction, and inhibited sexual desire.


What Are Ejaculation Disorders?

There are different types of ejaculation disorders, including:

*Premature ejaculation -- This refers to ejaculation that occurs before or soon after penetration.

*Inhibited or retarded ejaculation -- This is when ejaculation is slow to occur.

*Retrograde ejaculation -- This occurs when, at orgasm, the ejaculate is forced back into the bladder rather than through the urethra and out the end of the penis.

In some cases, premature and inhibited ejaculation are caused by a lack of attraction for a partner, past traumatic events, and psychological factors, including a strict religious background that causes the person to view sex as sinful. Premature ejaculation, the most common form of sexual dysfunction in men, often is due to nervousness over how well he will perform during sex. Certain drugs, including some antidepressants, may affect ejaculation, as can nerve damage to the spinal cord or back.

*Retrograde ejaculation is common in males with diabetes who suffer from diabetic neuropathy (nerve damage). This is due to problems with the nerves in the bladder and the bladder neck that allow the ejaculate to flow backward and into the bladder. In other men, retrograde ejaculation occurs after operations on the bladder neck or prostate, or after certain abdominal operations. In addition, certain medications, particularly those used to treat mood disorders, may cause problems with ejaculation. This generally does not require treatment unless it impairs fertility.

What is Erectile Dysfunction?

Also known as impotence or ED, erectile dysfunction is defined as the inability to attain and/or maintain an erection suitable for intercourse. Causes of erectile dysfunction include diseases affecting blood flow, such as atherosclerosis (hardening of the arteries); nerve disorders; psychological factors, such as stress, depression, and performance anxiety (nervousness over his ability to sexually perform); and injury to the penis. Chronic illness, certain medications, and a condition called Peyronie's disease (scar tissue in the penis) can also cause erectile dysfunction.


What is Inhibited Sexual Desire?

Inhibited desire, or loss of libido, refers to a decrease in desire for, or interest in sexual activity. Reduced libido can result from physical or psychological factors. It has been associated with low levels of the hormone testosterone. It also may be caused by psychological problems, such as anxiety and depression; medical illnesses, such as diabetes and high blood pressure; certain medications, including some antidepressants; and relationship difficulties.


How are male sexual problems diagnosed?

To diagnose a man's sexual problem, the doctor likely will begin with a thorough history of symptoms. He or she may order other tests to rule out any medical problems that may be contributing to the dysfunction. The doctor may refer you to other doctors, including a urologist (a doctor specializing in the urinary tract and male reproductive system), an endocrinologist (a doctor specializing in hormonal issues), a neurologist (a doctor specializing in disorders of the nervous system), sex therapists, and other counselors.


What Tests Are Used to Evaluate Sexual Problems?

Several tests can be used to evaluate the causes and extent of male sexual problems. They include:

*Blood tests -- These tests are done to evaluate hormone levels.

*Vascular assessment -- This involves an evaluation of the blood flow to the penis. A blockage in a blood vessel supplying blood to the penis may be contributing to erectile dysfunction.

*Sensory testing -- Particularly useful in evaluating the effects of diabetic neuropathy (nerve damage), sensory testing measures the strength of nerve impulses in a particular area of the body.

*Nocturnal penile tumescence and rigidity testing -- This test is used to monitor erections that occur naturally during sleep. This test can help determine if a man's erectile problems are due to physical or psychological causes.


How Is Male Sexual Dysfunction Treated?

Many cases of male sexual dysfunction can be corrected by treating the underlying physical or psychological problems.
Treatment strategies may include the following:

*Medical treatment -- This involves treatment of any physical problem that may be contributing to a man's sexual dysfunction.

*Medications -- Medications, such as Cialis, Viagra or Levitra, may help improve sexual function in men by increasing blood flow to the penis. (*However, food clinic offers a better lasting natural herbal solution with no known side effects, inbox us for details)

*Hormones -- Men with low levels of testosterone may benefit from hormone supplementation (testosterone replacement therapy).

*Psychological therapy -- Therapy with a trained counselor can help a person address feelings of anxiety, fear, or guilt that may have an impact on sexual function.

*Mechanical aids -- Aids such as vacuum devices and penile implants may help men with erectile dysfunction.

*Education and communication -- Education about sex and sexual behaviors and responses may help a man overcome his anxieties about sexual performance. Open dialogue with your partner about your needs and concerns also helps to overcome many barriers to a healthy sex life.


Can Sexual Problems Be Cured?

The success of treatment for sexual problems depends on the underlying cause. The outlook is good for dysfunction that is related to a treatable or reversible physical condition. Mild dysfunction that is related to stress, fear, or anxiety often can be successfully treated with counseling, education, and improved communication between partners.


Can Sexual Problems be Prevented?

While sexual problems cannot be prevented, dealing with the underlying causes of the dysfunction can help you better understand and cope with the problem when it occurs. There are some things you can do to help maintain good sexual function:

*Follow your doctor's treatment plan for any health conditions.
*Limit your alcohol intake.
*Quit smoking.
*Deal with any emotional or psychological issues such as stress, depression, and anxiety. Get treatment as needed.
*Increase communication with your partner.

When Should I Call My Doctor About a Sexual Problem?

Many men experience a sexual problem from time to time. However, when the problems are persistent, they can cause distress for the man and his partner, and have a negative impact on their relationship. If you consistently experience sexual function problems, see your doctor for evaluation and treatment.




SOURCES:WebMD

Reviewed by Debbie Bridges, MD on March 12, 2010

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Poor Sexual Drive (Poor Libido) - the psychic energy or instinctual drive associated with sexual desire, pleasure, or creativity. it may also refer to unwillingness to copulate on the part of a male.

Low Sperm Count (azoospermia) - absence of spermatozoa in the semen, or failure of formation of spermatozoa with resultant infertility.

Premature Ejaculation - Premature ejaculation occurs when male sexual climax (orgasm) occurs before a man wishes it or too quickly during intercourse to satisfy his partner.

There are several reasons why a man may ejaculate prematurely. For some men, the cause is due to an innate reflex or psychological predisposition of the nervous system. Sometimes it can be caused by certain drugs, such as non-prescription cold medications. Psychological factors, such as stress, fear, or guilt can also play a role. Examples of psychological factors include guilt that the sexual activity is wrong or sinful, fear of getting caught, or stress from problems at work or home.

In general, symptoms are when a male reaches climax in less than two minutes or when it occurs before the male or couple want it to occur.

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Ground-breaking new cancer study on Graviola

SAVE LIFE TODAY by Sharing this information as much as you can!!!".

Ground-breaking new cancer study on Graviola shows promise as a possible treatment.Via Good Deeds Alliance Foundation
http://www.facebook.com/pages/Good-Deeds-Alliance-Foundation/366684990106994?ref=hl

"10000 times stronger killer of CANCER than Chemo".. do share it.. can save many lives, fill up hopes and build confidence in the patients...

A new study on the herb graviola published in the October 2012 issue of Cancer Letter has cancer researchers buzzing. Graviola, the tropical fruit with the unusual nickname "sour sop," stops cancer tumor cells from growing in pancreatic cancer.
Scientists prove the cancer-healing abilities of graviola in the lab and in living tissue. Oncologists agree that pancreatic cancer is one of the most difficult types of cancer to treat, and that being diagnosed with cancer of the pancreas is as good as a death sentence. The new study, performed by a cancer research team at the Department of Biochemistry and Molecular Biology at the University of Nebraska Medical Center, shows that graviola kills pancreatic cancer cells by inhibiting cellular metabolism. This cancer tumor-fighting ability has been confirmed both in test tubes and in live subjects.
In addition, Graviola works by inhibiting numerous signaling pathways that manage how pancreatic cancer cells grow, how long they live, and how the cancer tumors spread within the host. By altering these parameters, the rate of new cancer cell growth and spread of the disease slowed significantly.
The team of researchers considers the characteristics possessed by graviola "promising."

Graviola stops breast cancer as well :Nutrition and Cancer experts confirms the cancer- inhibiting phytochemicals in graviola. The medical journal's June 2011 issue includes a study on graviola and breast cancer. In this study, scientists at Virginia Tech demonstrated that graviola fruit extract (juice) could reduce the growth of cancer on the skin of human breast cancer patients without damaging healthy breast tissue.

Mice who took 200 mg graviola fruit extract per kilogram of food in their diet for five weeks had a significant reduction in protein expression in breast cancer tumors. Overall, graviola extract was able to reduce tumor growth by 32 percent.

Graviola benefits do not stop at cancer.
Memorial Sloan-Kettering Cancer Center has a new page on its website describing the health benefits of graviola. Besides slowing cancer, MSKCC gives clinical evidence that graviola also fights viruses, kills parasites, reduces inflammation, and reverses the glycemic load which leads to diabetes.
These medical studies suggest that graviola extract may be useful to treat herpes simplex virus-1 (Journal of Ethnopharmacology, 1998) and other viral infections.


Graviola is associated with neurotoxicity in one people group
For most people, the graviola, or sour sop fruit, is considered a stand-alone dessert fruit with a flavor described as strawberry-pineapple mixed with coconut or banana cream. It is a popular flavor for juices and ice cream in Central American countries.

However, the fruit has been associated with a neurological disease similar to Parkinson's disease on the Caribbean Island of Guadeloupe, according to several studies, including one published in a 2006 article of the Journal of Neural Transmission.

Sources: Memorial- Sloane Kettering Cancer Center.com, "Graviola"
http://www.mskcc.org/cancer-care/herb/graviola

Healthy Ways to Gain Weight

For the majority of Americans, "envious" is the word that comes to mind for anyone who needs to gain weight. Most people are on the other end of the scale, desperately trying to lose weight.

But for people who struggle to maintain a healthy weight or are trying to gain weight, it can be a real challenge.  Reasons for needing to gain weight include health issues, lack of appetite, fueling sports, building muscle, or just trying to overcome skinny genes.

Being a little underweight is not necessarily a problem, says American Dietetic Association president-elect Sylvia Escott-Stump, RD.

"If you are comfortable, able to function and exercise, weighing a little less than your ideal body weight is not a problem and studies show it is associated with good health outcomes," Escott-Stump says.

However, if you want or need to gain weight, do it the healthy way -- which is not about bellying up to an all-you-can-eat buffet.

Calories Count, But So Do Nutrients

Focus on healthy foods to gain weight, because even though you have more leeway with calories, good nutrition still rules.

"Weight gain requires eating calorie-rich but also nutrient-rich foods -- not just high-calorie foods with lots of fat, sugar, or empty calories," says Alice Bender, RD, nutrition communications manager for the American Institute for Cancer Research.

The goal is to choose foods that are packed with vitamins, minerals, nutrients, and calories so each bite is loaded with good nutrition.

"Start with nutritious foods and then wherever you can, enrich the foods with additional ingredients like yogurt, fruit, nuts, and healthy fats," Escott-Stump says.

Eat Often to Gain Weight

Regardless of why you want to gain weight, eating meals or substantial snacks (think mini-meals) more often is the way to pack more calories into the day.

"Try to eat six times a day, with each meal (or at least three of them) containing protein, starch, vegetable[s], and fat," says sports nutritionist and Georgia State University professor emeritus Christine Rosenbloom, PhD, RD.

A sample meal would include a turkey sandwich on whole-grain bread with mayonnaise and tomatoes and a fruit smoothie.

Eat often and choose wisely, and you can expect to gain an average of half a pound to 1 pound per week.

Gaining Muscle Mass

"Athletes who want to bulk up need to add sufficient calories and protein along with proper strength training to make sure they gain weight in the right places," Rosenbloom says.

She advises athletes to eat protein-rich snacks such as a high-protein energy bar, low-fat chocolate milk, or a protein shake immediately after weight training to give muscles the necessary post-workout fuel.

Rosenbloom instructs athletes to snack on high-calorie, high-protein foods and beverages, such as a protein shake with two scoops of whey protein before bedtime.

Avid exercisers who are not trying to build muscle mass also need frequent healthy snacks to fuel their physical activity and to maintain or gain weight.


Gaining Weight After an Illness

Weight loss is often associated with illness because of a lack of appetite or certain disease conditions. During illness, most diets are inadequate in calories, protein, vitamins, and minerals -- all the nutrients you need to get back to good nutritional status.

Drinking smoothies or meal replacement drinks, eating egg dishes, and choosing bland, mild foods is usually the best diet prescription while transitioning back to a healthy diet. These foods are easy to digest, loaded with good nutrition, and simple to prepare.

"In addition to all the other important nutrients, focus on getting enough protein, which is very important in recovery after illness," Bender says.

Aim for about 5 ounces of lean meat, fish, or poultry and a few servings of dairy, whole grains, eggs, and legumes to make sure your diet has enough protein. Bender suggests avoiding raw fish if your immune system is compromised.

Tips to Whet Your Appetite

When eating just doesn't appeal to you, there are some tricks of the trade that can help stimulate your appetite.

Taking a little walk before eating is one of the many ways to help fire up your appetite. When you are not hungry, choosing your favorite comfort foods may help. So can jazzing up foods with spices and herbs to enhance flavor.

Liquids, including water, can fill you up. So drink liquids separately to help make room for nourishing foods.

The sweet taste of fruit can rouse your appetite, especially when blended into an easy-to-tolerate smoothie.

Foods That Pack a Punch

Foods highest in calories and nutrients are foods with fats, especially plant fats. Plant fats such as nuts, peanuts, seeds, peanut butter, almond butter, avocados, hummus, and oils are great sources of healthy fats loaded with nutrients and calories.

Animal fats provide nutrients and the same amount of calories as plant fats, but they also contain saturated fats, which can increase LDL (bad) cholesterol.

"First choose plant fats and smaller amounts of lower-fat dairy and lean meat animal fats, so your weight gain efforts don't increase risk of heart disease," Bender says.

"If you have a normal cholesterol level, you can enjoy extra calories by choosing full-fat dairy products," Escott-Stump says. For instance, pair cheese with fruit and whole-grain crackers for a boost of protein, calories, calcium, and vitamin D.

Drink high-calorie juices instead of water and choose high-calorie condiments such as mayonnaise, ranch, thousand island, and Caesar salad dressings, Rosenbloom suggests.

Meal replacement drinks and smoothies are very convenient. To pump up their calories, add fruits, powdered milk, or soft silken tofu, Bender says.

Eat nuts by the handful or sprinkle them on top of soups, salads, cereal, desserts, and casseroles for added protein, fiber, healthy fat, and calories. Granola, loaded with nuts and dried fruits, is a concentrated source of nutritious calories, especially when eaten with full-fat Greek-style yogurt, which is higher in protein.

Dried fruits are a concentrated source of calories that can be tossed on salads, yogurts, cereals, desserts, and trail mixes -- or eaten alone.

Potatoes are a great vehicle for toppings. Or, when you cook potatoes, add in flavored oils, milk, cheese, chili, vegetables, and beans.

Fried foods are fine on occasion, but "a better choice than deep-fried foods would be stir-fried foods in healthy oils," Bender says.

Another easy way to add calories is to drizzle olive or canola oil on vegetables, salads, whole grains, soups, casseroles, and stews.

Looking for fast food options? Rosenbloom gives a nod to plain cheese pizza, and sub sandwiches made with lean meat.

Source: Webmd

Vital health tips