Health Blog Micron & Associates: 7 Anti-Bloating Tips To Help Improve Weight Loss

Night time is critical to help your body lose weight, and bio identical progesterone is number one to do that, but the others might surprise you.

Just think how nice it would be to go to bed and sleep, knowing your body was working away to help you lose weight. Well actually it is, and if you want to help it does that even more efficiently try using these tips to help you do just that.

Tip 1 – Reduce estrogen dominance as estrogen adversely affects cell membranes, resulting in sodium and water influx into cells (causing water retention) and loss of potassium and magnesium. As progesterone is a natural diuretic it helps balance this by helping to reduce weight as excess water is expelled.

Tip 2 – Have a low salt dinner because salt stays in your system overnight, so you wake up puffier than you normally would. A good dinner to avoid this would be steamed vegetables and a lean protein flavored with herbs, not salt.

Tip 3 – Do some exercise before you go to bed and, despite what you may think, active people are more likely to say they usually get a good night’s sleep and that is essential for weight loss.

Tip 4 – Make up your lunch for the following day, because the average restaurant meal contains more than twice the number of calories you should be consuming in one sitting, according to a 2013 study. If you already have prepared a healthy, low calorie, option – and who has time to do that in the morning – then you won’t wreck your diet at lunchtime.

Tip 5 – Drink lots of water because it flushes out your system, which helps you get rid of any water you’re retaining. But make the most of this during the day to avoid lots of nighttime trips to the bathroom and make sure your last drink is at least one hour before bedtime.

Tip 6 – Make sure your bedroom is really dark as
 melatonin can help your body produce more calorie-burning brown fat, according to an animal study published last year in Journal of Pineal Research. You can only produce melatonin in complete darkness so make sure your room is light-free to boost weight loss.

Tip 7 – Keeping the bedroom cool is something that comes naturally to most menopausal women, but a National Institute of Health Clinical study found that people who slept in a 66F room burned seven percent more calories than those whose bedroom was a much warmer 75F.

Micron Associates Health and Fitness Blog

Health Blog Micron & Associates: Six Top Tips for Health Innovators

As the healthcare sector evolves, health organisations are turning to tech entrepreneurs to help solve industry challenges. While it is important to connect start-ups and small and medium enterprises (SMEs) with those commercial partnerships and opportunities, innovators also need to know how to build and sell relevant propositions from the start.

Here are six tips for tech entrepreneurs looking to break into the healthcare market, which came out of our knowledge sharing and networking event Digital Health Surgery earlier this year.

Doing business: networking and business models

With healthcare, as with any sector, you must think about how you can develop a sustainable business model for the products you are developing. Think about how you will make money from your service or product from day one. Figure out your routes to market, and the people you will need to get on-side in order to reach your intended user-base.

There are resources out there to help – you can join the Knowledge Transfer Network and related groups such as the Digital Health Special Interest Group, which is working to build a community in the digital health space.

Working with the NHS

Penetrating the NHS is a question of connections, and many start-ups worry about getting stuck at the pilot stage. To avoid this, you must involve clinicians from day one. It is also crucial to run focused trials and testing. Seek out fellow start-ups and SMEs who have been successful in getting their products and services in the NHS system. It is a tough environment to navigate, but there are plenty of professionals who are more than happy to share their experience. The NHS provides ongoing reports and resources across a range of platforms, so make sure you keep up to date.

Accessing and managing data

A question we get asked time and time again is “Where can I access good data?” Statistical analysis forms the bedrock of many health tech innovations, and data holders are often poorly signposted. There are plenty of NHS open data sources as well as open government data. The Connected Digital Economy Catapult also launched the beta version of its Open Health Data platform earlier this year, which aims to encourage innovation through collaborations and making a selection of datasets available

There are also plenty of pay-for data providers. Once you have established where to get your data, you need to build a constructive relationship with the holder – for instance, you don’t want to hit a paywall immediately, a common problem with data providers. Make sure you cover all bases and get expert advice if you are not sure.

Intellectual property: how to protect and exploit it

Intellectual property is a key concern for all innovators, not least those working in health. Before launching your product or service you should have an understanding of how to both protect and exploit your intellectual property. Another concern is data protection and privacy – how do you provide a brilliant new technology while still complying with the rules? This is always a sensitive area in healthcare because you are dealing with patient data.

Your first point of call should be the Health and Social Care Information Centre and Clinical Practice Research Datalink for useful information and resources concerning all aspects of healthcare data. The Medicines and Healthcare Products Regulatory Agency is a government body responsible for regulating all medicines and medical devices in the UK by ensuring they work and are safe.

Collaborations

In our experience, people think they want to collaborate but often go into talks without thinking through what they actually need. Make sure you research potential collaborators and ask them about their needs and expectations before entering into a partnership.

Funding and investment

In terms of follow-on investment, there has never been a better time to raise basic risk capital in Britain than now. But it is important to assess what stage you are at and whether you’re ready for investment. There are many health investors out there and if you think you are ready for them, talk to an advisor such as Capital Enterprise, who match start-ups with suitable investors, or Healthbox, who create collaborations between investors, entrepreneurs and healthcare industry.

Health Blog Micron & Associates - Vital Health Tips For Women

Here are science-backed tips to help women stay healthy and feel great, from "The Doctors":

Choose "powerhouse" veggies.

Those are the ones that are the most nutrient-dense, pack lots of vitamins and minerals into every calorie and are strongly associated with reduced risk of chronic disease. According to a new report that analyzed 47 fruits and vegetables, the top 10 are: watercress, Chinese cabbage, chard, beet greens, spinach, chicory, leaf lettuce, parsley, romaine lettuce and collard greens. The fruits and veggies that didn't make the list included raspberries, tangerines, cranberries, garlic, onions and blueberries. Although all contain vitamins and minerals, they are not densely packed with important nutrients.

Run (even just a little).

A new 15-year study suggests that runners may live an average of three years longer than people who don't run. That may not shock you, but this part is cool: Researchers say it appears that running at slow speeds, for just five to 10 minutes a day, can also help extend your life. In fact, reports on the study suggest the risk for death dropped just as much for those who ran for less than one hour a week as it did among those who ran more than three hours.

Regular physical activity provides a long list of benefits, from helping control weight and fighting disease to improving your mood and energy levels. Current exercise guideline recommend at least 75 minutes per week of running or other vigorous-intensity aerobic activity, or 150 minutes of moderate-intensity per week. Before you start any new exercise program, talk to your doctor.

Get your blood pressure checked.

High blood pressure has no symptoms. Left untreated, it can cause damage to your arteries, heart and other organs and lead to heart attack and stroke, among other complications. It's important to monitor and treat risk factors for heart attacks, including high blood pressure, high cholesterol, obesity, diabetes and smoking — particularly in younger women: A new study showed young and middle-aged adults are just as likely to have a heart attack today as they were during the previous decade (seniors experienced a 20% decline). Women ages 30 to 54 are more likely to fare worse from heart attacks than men, and take longer to recuperate.

Stick to good, old-fashioned sun protection.

Maybe you heard about drinkable sunscreen — water that claims to contain electromagnetic waves that neutralize ultraviolet rays to protect the skin. Experts at the American Academy of Dermatology are skeptical, to say the least; and there's no published science to back up the promise.

Sunscreen pills, however, have a little research behind them: Studies have shown a particular fern plant extract in some pills increases the amount of time it takes for skin to burn. The pills likely provide coverage equivalent to an SPF of 3 to 5, say experts; and more research is needed on the best way to use them and their long-term safety.

Nothing is more reliable than wearing protective clothes and applying broad-spectrum, water-resistant sunscreen with an SPF of at least 30.

Try acupuncture for hot flashes.

It has been used to treat a variety of conditions, including back pain, headaches, osteoarthritis, nausea and vomiting. Now a new meta-analysis of research suggests this ancient Chinese technique can also help reduce the severity and frequency of hot flashes — the most common, and bothersome, symptom of menopause.

Other ways to find hot flash relief include: making such lifestyle changes as avoiding warm rooms and trigger foods; practicing meditation or yoga to reduce stress; taking slow, deep breaths during an episode; even losing weight, suggests new research from the University of Pittsburgh. Prescription hormone therapy with estrogen has been shown to be the most effective treatment overall, but it can come with certain risks and it's not an option for everyone. Talk to your doctor.

Know the difference between sad anddepressed.

The latter is not something you can simply snap out of. Women are nearly twice as likely as men to suffer from depression; and they are more prone to it in their 40s and 50s. The disease affects the way you think and behave and can lead to a number of emotional and physical problems. In fact, a new study suggests women ages 55 and younger who are depressed are twice as likely to suffer a heart attack or die from heart disease. Once diagnosed, depression requires treatment.

See your doctor right away if you recognize any of these symptoms: Persistent sadness, hopelessness and emptiness; loss of interest in favorite activities; feelings of worthlessness and guilt; significant changes in sleep or appetite; fatigue; inability to concentrate; or frequent thoughts of death or suicide.

Consume more calcium.

More than 27 million women in the USA have low bone mass, putting them at risk for osteoporosis, and more than 8 million women have the disease, according to estimates from the National Osteoporosis Foundation.

Your body needs calcium to keep bones dense and strong, and food is the best source: Choose from low-fat or non-fat dairy, including milk, cheese or yogurt; green leafy vegetables (like broccoli and kale); and products fortified with calcium, such as orange juice and cereals.

Women up to age 50 need 1,000 mg of calcium daily; 1,200 mg for those age 51 and older. Vitamin D is also needed for your body to absorb calcium. Some food sources include fatty fish, egg yolks and fortified milk. Before taking any supplements, talk to your doctor.

Health News Micron & Associates Blog: 3 Simple Tips that Can Have A Huge Impact on Your Health

You know that “getting enough sleep” is a healthy habit, and now new research from Finland reveals that getting at least seven or eight hours nightly also reduces a person’s sick days. Sleeping less than six hours (or more than nine) correlated with higher absenteeism on the job.

“Insufficient sleep—due to inadequate or mistimed sleep—contributes to the risk for several of today’s public health epidemics, including cardiovascular disease, diabetes and obesity. Getting at least seven hours of nightly sleep is a key to overall health, which translates to less sick time away from work,” said a spokesperson. Having trouble sleeping? Start with your healthcare provider, because everyone deserves a good night’s rest.

And while we’re on the subject of sleep, a study in the journal Neurology reports that when your sleep is interrupted or shortened, brain volume may decline. “We found that longitudinal measures of cortical atrophy (gradual and progressive degeneration of the outer layer of the brain, or the cortex) were widely correlated with sleep quality,” the authors write. “Poor sleep quality may be a cause or a consequence of brain atrophy (a decrease in size).”

Next, you may wonder why you see so many reports about the benefits of exercise. The reason is: It works! Here’s yet another one, this time lauding the fact that doing an hour of moderate exercise or half-hour of vigorous exercise might reduce heart failure risk by nearly 50 percent—for both men and women.

“You do not need to run a marathon to gain the benefits of physical activity — even quite low levels of activity can give you positive effects,” a study co-author said. The best advice: Get moving and do it every day. And regarding what is “moderate”? Check out this chart from Harvard School of Public Health. You may be doing more than you think.

Finally, I want to share a story of my fifth-grade friend, Barbara, whose mother repeatedly urged her to “Eat your fruit, Barbara!” My pal never did love fruit. She should have, because we have even more evidence that’s it’s great for your health.

Daily consumption of fresh fruit could cut cardiovascular risk by up to 40 percent, according to new research conducted in China. In fact, the greater the quantity of fruit consumed, the greater effect it had on risk levels. Study participants ate between one and five portions of fruit. Sometimes the simplest things make the biggest difference, don’t they? Starring now in your local produce department: strawberries, apples, nectarines, peaches and so much more. Chomp.

Health News Micron & Associates Blog — How To Keep Your Brain Fit: 5 Health Tips To Help Avoid Alzheimer's Disease Part 2

While everyone wants to get fit and look good, we often forget we have to exercise our brains!

With September being World Alzheimer's Month, we sat down with neurosurgeon Dr. Brett Osborn to learn what we can all do to keep our noggens in shape. Miss Part One of our talks with the expert? Check it out here and then read up on the rest of Osborn's tips below:

Don't sweat stress. There is such a thing as good stress, including the acute bodily stress involved in strength training.

"Of course, there's the bad stress, such as psychological stress associated with work or interpersonal relationships, and environmental stress, derived from pesticide-laden food - toxins. As always, you have a choice."

Osborn says you don't have to accept mental stress in your life either. "Reconsider toxic relationships. Rethink how you handle pressure at work. Perhaps adopt a lunchtime exercise routine."

Fuel a better body and brain. "I don't believe in 'diets,'" Osborn explained. "Fit individuals were around for eons before the term existed, and I associate the term with temporary and, often, self-destructive behaviors."

"Again, it's all connected. A healthy balance of food and activity will inevitably be good for the entire body: the heart, skeleton, muscles, brain, etc. Proper nutrition is a natural mood enhancer, and good health will inevitably improve self-esteem," Osborn stressed.

Feed your head with smart drugs. Osbron says some pharmaceuticals may help enhance cerebral blood flow and increase concentration, including Hydergine, Deprenyl and Prozac, to name a few. The expert advises to ask your doctor about these.

"There are also over-the-counter smart drugs to consider. Piracetam is one of the oldest and has been shown to have a variety of positive effects in patients with cognitive disorders like dementia and epilepsy."

"Vinpocetine has potent anti-inflammatory effects, and inflammation is a key component in the pathogenesis of Alzheimer's disease, and others. You may also want to check out gingko biloba and pregnenolone."

Health News Micron & Associates Blog: Fall Health Tips To Keep You Strong This Season

Now that fall is officially here, you've probably already noticed people sniffling or appearing a bit less cheery than they did throughout the summer. And though the season is undeniably beautiful, it does require a bit more of an effort to keep yourself healthy and happy.

Emilie McBride, chef to pro surfer Kelly Slater and author of The Raw Food Beginner's Deck, has passed along some tips to remind yourself of easy ways to boost the immune system, calm the mind and most of all, keep warm.

Eat A Superfood In The Morning

Chef and author Emilie McBride recommends starting your day with a touch of chia. "According to the USDA, a one ounce (28 gram) serving of chia contains 9 grams of fat, 5 milligrams of sodium, 11 grams of dietary fibre, 4 grams of protein, 18% of the RDA of calcium, 27 per cent phosphorus and 30 per cent manganese and antioxidants. Translation: That is a whole lot of goodness for your body before 9:00 a.m.!" She notes it's also easily digestible and hydrating for the body, and that chia slows down how fast our bodies convert carbohydrate calories into simple sugars. Here's her recipe for a chia pudding for breakfast, via The Raw Food Beginner's Deck: 1/4 cup chia seeds 2 cups of your favourite nut or seed milk 1 tsp. vanilla extract Toppings: nuts, fresh berries or other fruits, dried fruits.

Strengthen Your Immune System

Fall is a great time of the year to detox/cleanse so you can strengthen your immune system to prevent the pesky seasonal colds, notes McBride. She recommends eating raw for a day for a quick detox cleanse. "Raw and living foods contain nutritional, digestive enzymes that are compromised when food is heated to about 115°F," she explains. "By keeping food below 115°, those enzymes are kept intact."

Eat In Season

There are many reasons to Reap the health benefits -- more vitamins, minerals and antioxidants -- save money, and be good to the environment, too. Best eats for the season? Apples, corn, pumpkin, butternut and roots vegetables.

Look Inward

"Autumn suggests a downward movement — a time to get ready for a more introspective time," says McBride. "In this season it is especially important to listen to our inner selves, to our body and to slow down." She suggests taking out your journal if you've been neglecting it, and reflecting on the various experiences you had during the summer.

Stay Balanced

"In Ayurveda, autumn is a 'vata' season, and the quality of vata is dryness and movement," explains McBride. "It's important to keep your dosha (one of the body's three humours, according to Aryuveda) balanced, because vata is the force that moves all the others doshas." Some suggestions: • To balance dryness: apply moisture or give yourself a massage using cold-pressed organic oil, using gentle motions toward the heart • To balance cold: apply heat. Wear warm clothes and make sure your home/office has enough humidity. Warm herbal tea is helpful. • To balance movement: slow down, exercise gently, rest, meditate and sleep well.

Use The Moon For A Fresh Start

"New moons symbolize new beginnings and growth," says McBride. It's a great time to start something new, she notes, like a new exercise regimen, or even skincare. Mark your calendar for three new moons in the fall to set your intentions. - September 24th at 6.14 GMT - October 23rd at 21.56 GMT - November 22nd at 12:32 GMT

Take Care Of Your Skin

"Changes in humidity and temperatures can drastically affect your skin’s balance," notes McBride. She advises keeping your skin hydrated, especially on areas of the body that tend to get drier, like elbows and feet. "Get a facial for your skin type," McBride says. "Don’t wait until winter when it may be too late to prepare your skin for harsher temperatures."

Spend Time In Nature

This is a good idea at any time of year, but particular when the colours of fall are at their height.

Get Hot

If you haven't yet discovered a sauna or hammam (Turkish bath) near you, now is the time to find one and go. "The heat will help get rid of the toxins and it will keep you warm ... and always drink plenty of water," says McBride.

Start Eating Mindfully

Your meals may usually have more to do with your mouth than your mind, but Caroline Beliard-Zebrowski, Deckopedia's yoga expert, suggests changing that up this fall for a healthier start. Focusing your attention on all your senses allows your mind to reconnect with your body. Practice this meditation for about five minutes before and as you start your meal. 1. Before you start your meal, pause for a moment. Take a deep conscious inhale and a deep intense exhale. 2. Let go of any hurry to start your meal and calm your mind down. 3. Try identifying what you feel at this moment, with simple words attached to each feeling. 4. If your mind starts wandering, acknowledge it, but come back to your breathing. 5. Now, contemplate what you have in your plate. Become interested and ask yourself questions about the food you are about to eat: Where does it come from, what is it made of? Does the thought of eating this food makes me feel healthy? 6. Bring your attention to the smell of the food by exploring the different aromas. 7. Take your fork consciously, and take your first bite. First, listen to the texture of the food breaking down in your mouth as you start chewing and feel the sensation of cold, warm, crunchiness, or smoothness of the food in your mouth. 8. Finally focus on the taste of your food and explore each flavor you encounter.

Try A New Yoga Pose

A new way of moving your body can help detoxify the internal organs — and if done in the evening, can calm the body after a stressful day. Legs up the wall This pose can help relieve headaches, energize the body and calm the nervous system, stimulate blood and lymph circulation and stimulate digestive organs. To do it, sit on the floor parallel to and against the wall with your knees bent. As you lay down, keep your buttocks and bottom of your feet against the wall. Come onto your back and bring your legs up the wall. Straighten your legs. Stay there for at least 10 long deep breaths. Your exhales must be longer than your inhale in order to slow down your heart rate and nervous system. Your hands can stay alongside your body, palms facing up, or on your belly. To come out of the posture, bend your knees and roll down to the side. Come back to a seated position.