The study followed 55 adults with overweight or obesity, who spent eight weeks on each of two diets designed to meet UK healthy-eating guidelines: one centered on minimally processed, whole foods, and the other on ultra-processed foods. Participants could eat as much as they wanted.
[Mounjaro (tirzepatide)] and [Ozempic (semaglutide)] can effectively reduce the "risk of cancer"! The latest important study published at the International Digestive Disease Week (DDW) in Chicago: Obese patients who receive GLP-1 receptor agonists (such as: Ozempic (semaglutide)) or dual GLP-1/GIP…
Latest research in 2025 finds: * Omega-3, Omega-6 fatty acids (common in Mediterranean diet): help reduce daytime sleepiness; * Tyramine (common in mature or fermented foods): makes people sleepy, especially affects men; The research team tested 877 blood metabolites in more than 6,000 subjects and…
Last time I talked about mindfulness meditation. People who are under great pressure are prone to physical overwork. If you don’t pay attention or ignore it, it may affect your health. Therefore, you should do regular body scans to receive the messages from your body and help reduce stress. In…
According to the latest research published by the American Endocrine Society at ENDO 2025: Men who use anti-obesity drugs (such as semaglutide, dulaglutide or tirzepatide) not only lose weight healthily, but their "testosterone" also rises! Among men who successfully lost about 10% of their weight…
Stress-induced obesity can be said to be a common disease of civilization among modern urbanites. This is especially true for people who have been in a high-pressure environment for a long time, work a tight schedule, and don't get enough sleep. When we are under high pressure for a long time, our…
Last time I mentioned to you that eating the wrong breakfast can make your blood sugar go up like a roller coaster, and can actually cause hypoglycemia and many other negative effects. Many office workers are in a hurry and have no time to eat breakfast. They want to drink nutritional supplements…
All activities of the brain consume energy, and its main source of energy is "stable blood sugar." On the other hand, if blood sugar is unstable and the brain has insufficient energy, it will not be able to function normally, concentration and thinking ability will be reduced, and it will also be…
Because the highly developed food processing industry has liberated human beings from the constraints of planting and eating in accordance with the four seasons, the food we eat has changed from fresh, nutritious and fiber-rich food to food that is nutritious and full of sugar, fat and salt.…
In the past, many patients complained to me that they were eating less and exercising more, but their weight was still increasing with age! Usually the first thing I ask is: "So, do you usually have enough sleep?" Then there is a period of silence. When many people formulate weight loss plans, they…
A poor night's sleep or no sleep won't kill you, but chronic sleep deprivation can have unintended consequences and increase the likelihood of accidents. Just by thinking about it, you know what will happen if you don’t sleep: you will look haggard, moody, depressed, and not interested in anything…
When you are stressed out or tired, do you want something sweet? Or are you obviously not hungry, but you just want snacks and desserts? Once we feel stressed, our brains secrete serotonin to calm anxiety and ease our mood, so eating some sweets appropriately can increase serotonin concentration…
There is a saying that "dessert is in another stomach"! Even though you are very full, if you have a piece of cake or ice cream, you will still have the desire to eat it. Why is this? Desserts that look exquisite and delicious will stimulate the eating center of our brain, causing the desire to eat…
Remember last week when we shared with you how to sleep soundly? In addition to getting up at a fixed time every day, you also need to eat three meals on time! Breakfast is especially important. If you fully consume high-quality protein at breakfast, these proteins will produce the "tryptophan"…
Lose weight, the nemesis of diabetes! It is generally believed that once you have diabetes, you need to take medication for life. According to the latest research in PLOS Medicine 2024, adults diagnosed with diabetes have successfully lost weight within one year. In addition to significantly…
People who can't control their waistline tend to become stupid? ! The latest research report reminds that "abdominal fat" regardless of visceral fat or subcutaneous fat, when the fat is higher, the total volume of gray matter and white matter in the brain, as well as the volume of the hippocampus,…
The major flora in our intestines are not only divided into good and bad, but also fat and thin! For example, Firmicutes love to eat, and they like to share the extra absorbed calories with other intestinal partners. They are a type of "fat bacteria". In addition, the lactobacilli that we often use to prevent allergies are actually members of the fat bacteria family. In the past era of material poverty, obese bacteria helped us absorb more calories from the diet, form fat, and resist hunger. However, modern people are generally over-nourished, and fat bacteria have become the target of our fight. On the contrary, letting "thin bacteria" dominate the intestines is the health and slimness we want to pursue! Lean bacteria like Bacteroidetes are too lazy to produce heat and inhibit fat formation...
Recently, an elderly female patient visited a weight loss clinic. After a routine examination, it was unexpectedly discovered that her liver function had deteriorated quite seriously. Her daily life was carefully analyzed: the female patient picks up her grandson from school every day, and on the…
I think everyone should have heard of "aspartame"! It is a low-calorie, high-sweetness sugar substitute that is commonly used as an artificial sweetener in drinks and food. Regular intake may increase the risk of anxiety disorders! How was it "made"? At that time, chemists were testing new anti-ulcer drugs. When adding "aspartic acid" and "phenylalanine" together, they accidentally discovered that the drug had a sweet taste. They then tested and found that the sweetness of this ingredient was 200 times that of sucrose with the same calories. Therefore, this ingredient was named "aspartame" and was also the key ingredient for Coca-Cola and Pepsi-Cola to successfully launch low-calorie cola that year. The sweetness of aspartame disappears when exposed to heat,…
In addition to putting the body in a state of chronic inflammation for a long time, obesity can also cause a series of health problems, such as diabetes, high blood pressure, hyperlipidemia, heart disease, stroke, sleep apnea, and degenerative arthritis. Now, what you need to know is that obesity can also increase the risk of dementia! Brain changes in obese people are similar to those seen in some Alzheimer's patients, according to a new study. This study analyzed computed tomography scans of the brains of obese people and Alzheimer's patients and found similar thinning of the cerebral cortex in both groups. Early research has found that obesity can have negative effects on the body, including damage to blood vessels in the brain and the buildup of abnormal proteins (plaques), which can increase the risk of...
If you want to lose weight, you may think that it is nothing more than the four-letter principle Eat less and move more. According to research, just eating less and moving more won’t work (you may lose weight quickly at first), because lack of sleep can also make you gain weight! Many people may…
Due to changes in modern people's eating habits and high work pressure, the number of people suffering from gastroesophageal reflux has increased significantly, and there is a trend of getting younger. Don’t doubt that anyone can suffer from gastroesophageal reflux, including infants and pregnant women, especially “fat” people are more likely to suffer from it! Studies have found that body weight, body mass index (BMI), waist circumference, and gastroesophageal reflux and complications (such as esophagitis and esophageal cancer) are all positively correlated. That is to say, people who are overweight and have a larger lower abdomen are more likely to develop gastroesophageal reflux and even worsen their symptoms. If you leave it alone and delay medical treatment, it may cause cancer in the long run, so the first priority is to "lose weight"! The United States has done something before...
Have you ever heard of phytochemicals? Every plant we eat contains hundreds of phytochemicals. Different from vitamins and minerals, the term phytochemicals has gradually gained a place in the nutritional world in recent years. Simply put, phytochemicals come from chemicals in plants, that is, plant nutrients. If you consume a variety of fruits and vegetables in your diet, you can eat a variety of natural phytochemicals. They can not only resist oxidation and maintain youthful vitality, but also improve immunity, reduce the body’s inflammatory response and cardiovascular disease, and even have anti-cancer effects. Studies have found that people who consume more fruits and vegetables have a lower risk of cancer than those who consume less! How to confirm…
A study conducted in Japan found that fatter people eat faster! Among the subjects whose BMI exceeded 24 and met the obesity standard, almost half said they "eat quickly", while more than half of the subjects who "chewed very little" were overweight. If you don’t chew enough, you will gain weight easily! Chewing has a slimming effect. It can stimulate the satiety center of the brain, making people feel full more easily. Moreover, eating slowly will make you feel less hungry, so you will naturally be less likely to overeat. It’s worth noting that chewing can also help break down visceral fat! Chewing can stimulate the secretion of a large amount of histamine in the brain, which can suppress appetite and stimulate sympathetic nerve activity to burn visceral fat...
Isn’t it better to lose weight by eating less and moving more? ! Do I have to spend money to see a doctor? In fact, "eat less and move more" is as deeply rooted in people's hearts as a mantra, but how can things in this world always go as planned? It would be great if weight loss was really that simple. Not everyone can lose weight by eating less and exercising more. Some people may even lose more and more weight. The main reasons are: 1. Eating less and exercising more is actually very difficult to achieve! You must drastically change your original living habits, from enjoying delicious food to eating grass and starving yourself every meal; you have to exercise until you are sweating profusely, hot and tired, and then you can lose a little bit of weight. The important thing is that you don’t know if the weight lost is fat! 2. Even if you overcome the obstacles, you may still fail to lose weight! Because the source of obesity…
Drinking more water is not only good for your physical and mental health, but it can also help you lose weight! So when we are implementing a weight loss plan, we must remember to drink more water! Why is water so important for weight loss? Because drinking water has the following six major benefits: 1. Drinking water can improve metabolism. A study was done in 2014: Drinking 500c.c. of water can burn an additional 2-3% of calories for 90 minutes. Among them, "cold water" has a better effect, because when drinking cold water, the body needs to consume more energy to raise the temperature of the cold water to the temperature required by the human body. It will not stop until it is close to the body temperature. In the process of generating heat energy, it will also increase the body's metabolism and enter...
The Chinese New Year has just passed, so most people probably don’t dare to stand on the scale! Or try your best to lose weight quickly, but it's easy to bounce back. If you want to lose weight and not gain weight again, first of all, you must reset your brain’s perception of food, change your past…
At present, the methods of medical intervention to achieve weight loss are roughly divided into: surgery, medical treatment, lifestyle adjustment and exercise. Surgery has a variety of gastric reduction surgeries that are suitable for different types of obese patients (please read the previous article on gastric reduction surgery); internal medicine starts with metabolic syndrome, controls blood sugar, blood lipids, etc., and adjusts medications for other existing diseases. Among them, there is a very important but often overlooked "sleep condition" that also greatly affects weight. There are many reasons for poor sleep quality. In addition to daily routine and eating habits, medical medications may also affect sleep quality. On the other hand, sleep apnea is a factor that is difficult to detect and requires medical institutions...
The English name for glycation end product is advanced glycation end products (AGEs for short), there are two sources of AGEs in the human body. One is ingested from food, and the other is produced by the body itself. When too much sugar is taken in the diet, or when the body's blood is in a state of high sugar content, excess glucose molecules will combine with proteins to form glycation end products. Once generated, glycation end products are irreversible and cannot be eliminated. They will accumulate everywhere in the body. Wherever glucose goes, glycation end products will follow, and glucose is almost everywhere in the body. Glycation end products can lead to obesity, chronic inflammation of the body, arteriosclerosis...
Today I want to talk to you about why you need to eat a lot of vegetables to lose weight? In fact, not only those who want to lose weight or need to lose weight, we should all eat more vegetables! First, let me give you an idea "Vegetables are the staple food, starch is the side dish"! Increasing…
If you like hand shake drinks, you should read this article Most of the sugar in the drinks we drink is fructose, which is a simple sugar that can be absorbed directly by the body. Fructose is actually "high fructose corn syrup." Most of it is made from genetically modified corn through the…
Obesity is a chronic disease. Obese people are more likely to develop diabetes than the average person. Eighty percent of people with diabetes have obesity and overweight problems. When you are overweight, your body will produce more insulin to control blood sugar. However, when the pancreas cannot secrete enough insulin, blood sugar will be out of control, leading to diabetes. There are four major types of diabetes. Type 1 diabetes: The cause is completely different from type 2 diabetes. It can be said to be an autoimmune disease. The immune system attacks pancreatic cells, so the pancreas can hardly secrete insulin. In order to maintain blood sugar balance, insulin must be injected every day. It is usually diagnosed in children or adolescents. Type 2 Diabetes: Currently…
Our brain's resistance to stress is particularly weak. When faced with stress, we will immediately want to pursue the happiness in front of us. We usually use the simplest "eating" to escape the stress. The readily available snacks and desserts can quickly satisfy the brain, release people from stress, and obtain healing, but this is only a temporary illusion! Take potato chips for mouth-wash, for example. These snacks are sprinkled with umami seasonings. You don’t need to chew them many times. A strong sense of happiness rushes straight into the brain. Not only does it make the brain feel dependent, but this kind of chemical seasoning is also very bad for the body. Especially desserts such as potato chips, cakes, chocolates, etc. will cause blood sugar to rise instantly, and a large amount of insulin will be secreted to cause blood sugar to drop rapidly. Low blood sugar will make people irritable...
Can glucagon-like peptide-1 receptor agonists effectively prevent ischemic stroke? Let’s discuss this topic through today’s article: In view of the health burden of cardiovascular disease (CVD) complications on patients with type 2 diabetes (T2DM), people are paying more and more attention to the joint management of T2DM and CVD. Glycemic control remains the main basis for the management of T2DM, although the importance of intensive glycemic control in preventing microvascular complications and cardiovascular disease in patients with type 1 diabetes is well established [ 1 , 2 …
Eating habits are not only closely related to obesity, but also affect the quality of sleep. The quality of sleep will also greatly affect the effectiveness of weight loss, so today I want to talk about the weight loss principles of how to eat well to sleep well! Eat a meal that is eighty percent…
[Eat slowly and lose weight quickly] Modern people live a fast-paced and stressful life. Many office workers often eat quickly just to fill their stomachs. They shorten their meal time so that they can continue working and face customers as soon as possible. In addition, sitting for long periods of…
Dressing has four seasons, and eating should also adapt to the four seasons: we all add clothes in time as the weather changes, and are used to blowing air conditioners in the summer and covering up with duvets in the winter. However, thanks to the development of modern life, we can eat cantaloupe…
We all know that there are type 1 and type 2 diabetes, and now there is another type called "maturity onset diabetes of the young" (maturity onset diabetes of the young). Its degree of insulin deficiency is between type 1 and type 2, so it is called diabetes type 1.5. It’s worth noting that this…
The type 1 diabetes I talked about last time is actually an autoimmune disease. The patient's immune system attacks pancreatic cells, so insulin must be injected every day. Type 2 diabetes is often related to poor diet and living habits. If combined with risk factors such as family inheritance and…
Obesity is a chronic disease. Obese people are more likely to develop diabetes than the average person. Eighty percent of people with diabetes have obesity and overweight problems. When you are overweight, your body will produce more insulin to control blood sugar. However, when the pancreas cannot…
Many people believe that obesity comes from family inheritance. They mistakenly believe that obesity is not caused by themselves. It does not matter if they have more or less bad habits. It is all bad genes that make them fat anyway! Is this really the case? ! Animal experiments have confirmed that…
Our body's "glucose" and "insulin" are inseparable. Insulin controls the entry of glucose into cells and converts glucose into fat. When we eat a large amount of food, the glucose concentration in the blood increases, and the pancreas secretes insulin. The higher the blood sugar, the pancreas must…
Gluten-free diet, which has become a whirlwind in Europe and the United States, is now slowly coming to Taiwan. , most people want to lose weight healthily, but some people are allergic to gluten, especially those with celiac disease must be careful to avoid foods containing gluten. , so products…
[Obesity is the number one killer of health] In the past, people thought that being able to eat was a blessing, but this concept no longer applies to today. Modern people generally eat high-calorie and high-sugar diets, grab a cup of pearl milk tea, and increase their static activities. They spend long hours watching TV, watching TV series and playing video games on their mobile phones. Not only adults have obesity problems, but also the health of children is worrying. In particular, obesity in children is different from that in adults. In adults, fat cells become enlarged, while in children, fat and obesity cells "increase." Obesity in children not only makes them more likely to gain weight in the future, but also causes chronic diseases in the future. [What are the problems caused by obesity? Even high-risk groups for Covid-19] Today, let’s talk about what are the problems caused by obesity?…
[There are no healthy fat people in the world, because obesity is unhealthy] Patients often come to Dr. Liu Cairui with their newly released health examination reports. When they enter the clinic, they immediately say: "Dr. Liu, don't look at me. I'm fat. I'm a healthy fat person! Look, my examination report is very good!" "But I want to lose weight! Be good-looking!" Many obese patients come to Dr. Liu hoping to lose weight successfully and make their body look better. They never thought that there is something wrong with their health, but, you know? There is no such thing as a "healthy fat person" because being fat means being unhealthy. [Fat is alive, and fat will secrete hormones, thereby affecting endocrine function] Why is obesity unhealthy? this…
[Can you lose weight by eating less and exercising more?] Eat less and move more. It is like a mantra that is deeply rooted in people's hearts. However, how can things in the world be perfect? It would be great if there is such a simple way to lose weight. There are two main reasons: 1. Eating less and moving more is actually very difficult to achieve! It takes a major change in the original living habits, from enjoying delicious food to eating grass and starving after every meal; it takes sweating profusely, hot and tired self-torture to lose a little bit, and I don’t know if the loss is fat! 2. Even if you overcome the obstacles, you may still fail to lose weight! The source of your obesity may be a real disease. Only by finding the source problem can it be completely improved. Otherwise, you are just trying to deal with the disease. [Obesity may be caused by disease] The human body is precisely balanced...
Wine plays a very important role in our daily lives. It is needed during weddings and funerals, and even more so when cooking. Some people drink when they are happy, some only drink when they are sad, some like to have a cold beer after work, and some are used to having a drink before going to bed. Alcohol can bring you a sense of pleasure, but the calories it contains should not be underestimated! Because wine is a liquid carbohydrate, among which beer has the highest calories and carbohydrate content, and beer is easy to appetize and will make people drink bottle after bottle, especially when paired with fried chicken and other snacks. It is a perfect match, and you will eat a lot of calories unknowingly, so beer is the most likely to make people gain weight! Red and white wine are relatively good…
Waking up at 6:30 a.m. on weekdays and sleeping until noon on weekends may feel like catching up on rest. To your body clock, though, it can feel like crossing time zones every week.
Multiple medical studies have confirmed that people who sleep less than 6 hours a night have a significantly increased risk of obesity. The reason is that lack of sleep interferes with several metabolic and hormonal regulatory mechanisms: Decreased insulin sensitivity, affecting blood sugar control…
Everyone knows that a balanced diet, exercise and sleep are the three major elements for maintaining health, but the prerequisite for quality sleep is that the night must be dark enough! Because darkness is like the fourth key to deep sleep. As long as you are in a dark environment, your body will…
I have talked to you before: The key to truly successful people being able to work efficiently during the day and relax at night is Only by turning off the switch for secreting adrenaline can you smoothly switch from the dominant sympathetic nervous system to the dominant parasympathetic nervous…
Last week I told you that when people go to sleep, they must cool down their bodies, so they must first warm their hands and feet. For busy modern people, "taking a leisurely warm bath every night" is very difficult. Many people just want to take a quick shower and go to bed! At this time, you…
After several days of nice weather, the weekend is about to turn cold again! Winter is the season when it’s easy to stay in bed, but why do some people really want to sleep but can’t fall asleep? ! At this time, check if your hands and feet are cold? Drowsiness comes when the body's internal core…
Good sleep will keep you healthy, and more importantly, keep your skin moisturized, because "beauty sleep" is a real thing! Almost every system in our body is affected by the quality and quantity of sleep we get at night. Sleep determines how much you eat, how much fat you absorb, whether you fight…
The answer is "pressure"! Stress can cause chronic diseases due to overuse of organs, and it can also cause sleep problems. A person who is under stress for a long time will usually have sleep disorders. Once the stress accumulates, it will cause restless sleep or difficulty falling asleep. When…
When lack of sleep accumulates for a long time, it will cause many negative effects on our body, mind and brain, the first of which is a decrease in immunity. Lack of sleep can easily lead to colds and allergic diseases, and can also increase the risk of diabetes and heart disease. Continuous lack…
The so-called good night's sleep means that the conditions such as "falling asleep immediately", "sleeping until dawn", "being fully awake when waking up", and "full of energy during the day" are all met, which is good quality sleep. So, as long as the sleep quality is good, can it be said to be…
Do you fall asleep immediately as soon as you go to bed and stay awake until dawn? Or do you wake up refreshed and full of energy? That’s right! Simply put, good sleep means welcoming the night with a relaxed and comfortable mood, and having a good night's sleep can usher in an energetic day! If…
During sleep, the regulation of certain neural substances (such as serotonin and adrenaline) is crucial for emotional digestion and stress elimination. Serotonin is involved in various emotional experiences every day, helping us face any positive and negative energy we receive in a day; adrenaline…
Recently, two accomplished leaders shared their daily lives! After Jeff Bezos retires from Amazon in 2021, he will continue to focus on the space industry Blue Origin. He mentioned that his current creativity and concentration are higher than before, which comes from his habit of sleeping 8 hours a…
Sleep and obesity have always been closely related! I mentioned to you before that most people who lose weight have insomnia problems, and people who don’t get enough sleep tend to gain weight easily. The center that controls appetite is located in the hypothalamus of the brain, which is composed…
The growth hormone secreted during deep sleep can repair and regenerate cells, and even help burn excess fat. Sleeping well is not only the best health and beauty method, but also the best way to lose weight! I would like to share with you the following few tips. These tips are quite easy to…
I have a friend whose child is a top student in the art department. A while ago, he often stayed up late because he had to catch up on his work for an exhibition. He didn't go to bed until dawn for several days in a row. After the work was completed, I went out to play with my friends. Suddenly there was a "bang" and I passed out. I was later sent to the hospital for treatment and it was determined that it was an epileptic seizure. oh! That’s right! By the way, this child has no history of epilepsy in the past! The occurrence of epilepsy symptoms is caused by abnormal discharges in the brain. The causes are divided into congenital and acquired. What we will discuss in this article is acquired. The causes of epilepsy symptoms are very complex, and not all patients can find the exact cause, but it is almost certain that → "staying up late or not getting enough sleep" is one of the main causes of epilepsy. This is because...
“Sleep divorce” doesn’t mean getting a divorce. It means sleeping separately to improve both partners’ sleep quality.
In the past, we would see people committing suicide by swallowing a large amount of sleeping pills on TV news (or TV series), or we would hear people say that sleeping pills would make them heavier as they were taken, so many people still have the impression that sleeping pills are dangerous! If you think so too, you may want to change your mind! In the early days, traditional sleeping pills did inhibit the entire brain function, and if they were taken continuously for a long time, because the body had tolerance problems to sleeping pills, it was necessary to take heavier doses or switch to stronger drugs to be effective. Today’s sleeping pills are really not what you think! Nowadays, new sleeping pills are so powerful that there is almost no dependence. They induce sleepiness by inhibiting the function of the brain's arousal center, rather than relying on...
"Snoring" is one of the culprits of brain degeneration! Many couples suffer from "sleep divorce - sleeping in separate rooms", mostly because they can't stand their partner's loud snoring. Snoring can reduce sleep quality and cause daytime sleepiness. You may not know that snoring can accelerate…
In an era without electric lights, there would be no such thing as staying up late or not getting enough sleep. Light creates more activity time for us, but it also deprives us of sleep time. We are supposed to live a life of working at sunrise and resting at sunset. After the sun goes down, "melatonin", which has the ability to prevent aging and suppress tumors, begins to be secreted at night, and "growth hormone", which helps repair the body, is only secreted during sleep. In other words, sleep deprivation hinders the secretion of melatonin and growth hormone, thereby reducing body functions and putting the body at risk of various diseases. We all know that smoking and drinking are one of the causes of cancer, but in fact, "irregular work and rest"...
Many people think that drinking alcohol can help them fall asleep and sleep better. This is not true for everyone. Once the sedative effects of alcohol wear off, it can change the normal sleep cycle. Samantha Briscoe, a clinical psychologist at the London Sleep Center, said: "Alcohol pushes us into deep sleep faster and suppresses the amount of REM sleep. This imbalance can lead to a decrease in overall sleep quality." In addition, alcohol is a diuretic, which causes the body to lose excess water, leaving you dehydrated. Therefore, people who drink to sleep usually wake up in the middle of the night, either because they are thirsty and want to drink water, or because they need to go to the toilet. Research has found that approximately 36-72% of alcoholics…
Patients often complain that I often can't sleep at night or wake up in the middle of the night and find that their legs really want to move. Some people even wonder if they are hyperactive. Usually I would ask if it would be better if I got up and walked around, but as soon as I lay down the uncomfortable feeling started again! The patient said: Yes, yes! That's right! That's it, plus it's itchy... Apparently, that's one of the symptoms of restless legs syndrome. What is restless legs syndrome? Restless Legs Syndrome is a neurological sleep disorder that causes patients to have an uncomfortable feeling and an urge to move their legs, which gets worse at night. If you get up and move around, these symptoms may "temporarily" disappear, but when you lie down...
Due to work and life needs of modern people, sleep time at night is often the first to be sacrificed. Over time, it will have a great impact on the body and mind. Fortunately, the recently popular "power nap" can solve this problem! The power of a nap cannot be underestimated! Even a very short nap…
Light is the best tool to start the biological clock, especially sunlight Sunlight is full of blue light. During the day, blue light is good for us. It can help us start our biological clock and improve our energy and performance during the day. However, at night, blue light becomes harmful. The…
Are you also looking for ways to "fall asleep faster and sleep longer"? In fact, you are not alone, because there are many people suffering from insomnia. In particular, modern people's lives are stressful and competitive, and they are in a state of preparation all day long. Even before going to bed, their brains are still actively firing, and their bodies cannot relax and fall asleep normally. Everyone must have experienced occasional insomnia! But if you experience a vicious cycle of having difficulty falling asleep every day, suddenly waking up in the middle of the night, and having difficulty falling back to sleep again, it must be absolutely devastating! At this time, most people will seek the help of sleeping pills, but don’t regard them as a sleep savior. Some people are difficult to quit once they become addicted, and even the dosage becomes heavier as they are taken. If…
New mothers often complain that lack of sleep when caring for newborns makes them age several years. For this reason, a study conducted by the University of California, Los Angeles, found that these mothers are right! Moms who slept less than seven hours a night were on average 3 to 7 years older biologically than women who slept more than seven hours a night. Experiments analyzing blood samples from these new mothers found that women who slept less than 7 hours had "shorter" telomeres in their white blood cells. Telomeres are special structures at the ends of chromosomes. They are composed of repeated DNA sequences of the same sequence. As cells divide more times, the length of telomeres will become shorter and shorter. When telomeres reach a critical length...
Approximately 1 billion people worldwide suffer from migraines, and over the long term these severe headaches can be debilitating and affect their quality of life. Migraines can cause a series of sleep problems: for example, migraine sufferers may have difficulty falling asleep, or may have…
Healthy sleep includes both quality and quantity. For adults, on average, you should sleep for 7 hours a night (you won’t wake up often in the middle of the night), go to bed at a fixed time every day, and wake up feeling full of energy. This is considered a good sleep! How can we improve the…
People often ask: What are the causes of obesity, diabetes, and high blood pressure? In this article, Dr. Liu will discuss with you a rarely heard reason, which may be related to the light you sleep in. The latest study from Northwestern University Medicine in the United States found that any light at night is related to obesity, high blood pressure, and diabetes in the elderly. The study compared elderly people aged 63 to 84 with adults who were not exposed to any light. It was found that people who were exposed to light while sleeping at night were significantly more likely to suffer from obesity, high blood pressure and diabetes. The researchers were surprised that less than half of the subjects were exposed to "complete darkness" for five hours a day, while the rest of the participants were exposed to "complete darkness" even when they...
Did you know? It turns out that obesity is closely related to sleep, especially sleep apnea, which is the invisible killer of obesity. In the past, obesity and weight loss mostly focused on reducing caloric intake (diet) and increasing caloric expenditure (exercise), but the relationship and interaction between sleep diseases and obesity were often ignored. The world's obesity rate has more than doubled in the past few years. The average number of hours of sleep per person is getting shorter and shorter, and more and more people’s sleep quality is deteriorating. Research in recent years has shown that "sleep" is an important factor in regulating neuroendocrine and metabolism. Therefore, long-term sleep disorders (whether it is sleep diseases, external environment or behavioral factors) will affect the normal secretion of appetite-regulating hormones and insulin sensitivity,...
A study by Columbia University in the United States found that people who sleep only 5 hours a day are more than 50% more likely to be obese than people who sleep 7-9 hours a day. People who sleep less than 5 hours are even 70% more likely to be obese. From this result, we can clearly know Growth…
We all know how to sleep well, but whether to sleep well or not is another matter entirely! Modern people's lives are stressful, and the busy rhythm seems to compress precious sleep time. At this time, the "quality" of sleep is relatively important! Our human body has an innate menstrual cycle, and…
Sleep is very important to us, just like sunlight, air, water and WIFI, it is not just a need, but a necessity! Try to imagine working all day, dragging your exhausted body home, taking a hot bath and going to bed early. You should wake up the next day full of energy and energy, or sleeping more…
Sleep and obesity are of course closely related Obesity affects sleep, and sleep affects weight. The two complement each other, and of course they may also harm each other! When you are trying to lose weight, don’t ignore potential sleep disorders, because optimizing sleep will make your weight…
Of course, sleeping well also requires getting enough sleep. Lack of sleep is undoubtedly a stumbling block to weight loss. A study by the University of Pennsylvania in the United States showed that People who slept less than 5 hours a night preferred foods high in calories, fat, and sweets. These…
Do you know? Not getting enough or sleeping well can make you gain weight! If you have been losing weight for a while but to no avail, then "sleep problems" may be the hidden culprit that sabotages your weight loss plan. The average person’s view on weight loss is almost Reduce caloric intake (eat…
I once had a patient who often worked overtime until very late due to high work pressure. Even after work, she found it difficult to relax. She often scrolled through her mobile phone until one or two in the morning before trying to sleep, but she couldn't sleep well. She still felt like she hadn't…
Many people have been unable to lose weight, and the reason is actually Poor sleep quality This is why when obese or diabetic patients come to the bariatric clinic, I ask them to do a sleep test. Sleep is an important period for adjusting physiological functions. Many past studies have shown that…
![Let you know about [Restless Leg Syndrome] and the 4 major steps for self-detection](https://drjeff.com.tw/storage/articles/somnoslim/18-main.jpg)
Today I want to introduce you to - [Restless Leg Syndrome]: Do you feel uncomfortable in your legs when you lie down at night? Sometimes it is a tingling and itching feeling? Sometimes you want to move involuntarily? The occurrence of these symptoms affects the quality of sleep and causes you to feel restless the next day? [What is Restless Leg Syndrome?] [4 steps to self-detect Restless Leg Syndrome] [How to deal with Restless Leg Syndrome?] [What is restless legs syndrome?] Restless legs syndrome (Willis-Ekbom disease) is also called "restless legs syndrome". It becomes more obvious at night and there are ants on the legs when lying down...
Staying up late is not only prone to migraines, but it can also affect our biological clocks and cause endocrine system disorders, which has a greater impact on women. Studies in the United States have found that doctors and nurses who work night shifts have a higher chance of getting cancer.…
★Don’t lie on the bed using your phone or watching TV before going to bed. The bed is for sleeping. ★Establish a regular sleeping time and get in and out of bed at a fixed time. If you can't fall asleep within 20 minutes, try walking out of the room to relax. If you stay in bed and toss and turn,…
In the previous article, we briefly explained that "ghost pressing on the bed" means that we are in the rapid eye movement period when dreaming. At this moment, the brain activity is awake, but the body is still sleeping. The interesting thing is What I want to talk to you about today is rapid eye…
I believe everyone has heard of "ghost pressing on the bed", right? ! Or has anyone personally experienced this kind of terrifying ghost experience? ? ! Is there really such a thing as a ghost on the bed? The official medical name of sleep paralysis is "sleep paralysis" or "sleep paralysis", which…
Modern people have busy lives and a lot of pressure. It is not easy to get a good night's sleep! The purpose of sleeping is to let the body rest, but sometimes the more we sleep, the more tired we become. Patients with sleep apnea often wake up repeatedly during sleep due to airway obstruction and…
[Snoring is not a habit, but a symptom] Snoring is not a habit, but a symptom. Do you snore while sleeping? Maybe you have it but you don’t know it, or maybe you know you have it but don’t care. Many people discover that they snore after being told by the person next to them, or they are startled awake by their own snoring in the middle of sleep. [The reason for snoring, why do we snore?] Why do we snore? When we are asleep, our muscles relax, the tongue falls back, and the muscle tissue of the throat is completely relaxed. Between inhaling and exhaling, the air passes through the relaxed muscles on both sides and vibrates to produce a sound. This is the sound we hear. In particular, alcohol has the effect of relaxing muscles. Drinking alcohol will aggravate snoring...
Do you have a problem with nocturia? Often our gut reaction is that there is a problem with the urinary system and we seek help from a urologist. Are you troubled by nocturia? If your urinary system is normal but you still can’t find the cause, you may have sleep apnea! When Dr. Jeff was at the…
Sleep needs vary from person to person. What matters is not only how long you sleep, but also your sleep quality and how you feel and function during the day.
We can’t control what we do after we fall asleep (I guess no one can!), but we can control everything before and after we fall asleep. If you want to sleep well, you not only need to practice the "bedtime ritual", but also incorporate the "waking up ritual" into your life! You must have heard of bedtime rituals. Bedtime rituals use various methods to prepare ourselves for better sleep quality. Wake-up rituals can help us change from sleep to fully awake, making our day more positive and efficient, and even help us prepare for sleep that night! Bedtime ritual: Turn off electronics. Keep your bedroom cool by maintaining ventilation so it's a few degrees cooler than the rest of your home, or...
The latest research has found that when we enter deep sleep, deep sleep brain waves (especially sleep spindles and slow waves) activate the body's parasympathetic nerves, relax the body and mind, and increase the body's insulin sensitivity, prompting cells to absorb more sugar, improving blood sugar control the next day, and helping to maintain blood sugar stability. In different sleep stages, our hormones will change in different concentrations: when entering deep sleep (that is, the slow-wave sleep period), it is an important stage for the repair of body functions, including the repair of blood sugar regulation function. During this stage, the concentration of adrenaline will decrease. On the contrary, when sleep quality deteriorates or you suffer from insomnia, sleep apnea and other sleep disorders,...
For you, if you always break the rules and think that the most difficult part of losing weight is "controlling your diet", or you have tried a bunch of methods to no avail, and feel that you will gain weight even if you drink water (or even gain weight just by breathing), then if you want to successfully lose weight and no longer gain weight, first of all, before changing your eating habits, you must first modify the "brain that makes it difficult to lose weight". As long as you change the brain's cognition, you can painlessly induce weight loss! Modern people have many dietary problems, especially overeating caused by high stress. This is the result of us constantly instilling "stress → eating → happiness" into the brain, forming wrong eating habits, which in turn causes many chronic diseases (such as obesity). This is why when I see a doctor, I always ask the patient...
It's absolutely frustrating and maddening to want to sleep but not be able to. If your wish is to "sleep well," then your dream may come true. According to research findings: "Music" can bring hope! The University of New South Wales conducted a series of studies on sleep and music and pointed out: Music is a non-drug sleep aid that can improve an individual’s sleep in terms of insomnia and sleep quality. Listening to music can transform the "stress" of trying to fall asleep into a "pleasurable feeling." In addition to promoting sleepiness and relaxation, music can distract the brain and mask distracting noises around you. In other words, listening to music can help you get a good night’s sleep, not only falling asleep faster, but also making you…
At this year’s Annual Meeting of the American Society of Clinical Oncology (ASCO), more than ten studies pointed to a direction worth watching: GLP-1 receptor agonists, such as Mounjaro, may be associated with lower rates of cancer incidence, recurrence, or metastasis across a range of cancers — including some that are not clearly linked to obesity.
Is it food cravings or impulse shopping? Or is it like Jolin Tsai’s advertisement, which regards pressure as the best massager in life? When a person is under stress for a long time, it is easy to suffer from physical and psychological diseases. What needs to be done at this time is, in addition to…
Many athletes know how to use adrenaline to achieve good results for themselves, because proper secretion of adrenaline can improve muscle strength and concentration, allowing them to perform well and even exceed their potential. It can be said to be our strong backing. On the contrary, excessive…
There is a saying: "Girls' whiteness covers three ugliness, and boys' tallness covers three ugliness." If "height" is so important to a boy, "sleep" is so important! The most vigorous time for human body's growth hormone secretion is when sleeping at night, especially from 11 o'clock in the middle…
Spring break is over and Children’s Day has passed. Do you have any children in your family who are saying goodbye to children who are about to enter adolescence and are growing rapidly? Children especially like to eat meat when they are growing taller (junior high school students), because the…
The weather has been changing a lot recently, and with the virus raging, it’s hard not to catch a cold! Recently, people around me (myself included) are either suffering from a cold, or it has taken a long time to recover. They are really frightened by this wave of viruses! If you want to avoid…
Obesity in children is different from that in adults. In adults, fat cells become enlarged, while in children, fat and obesity cells "increase." Obesity in childhood not only makes people more likely to gain weight in the future, but also seeds factors for chronic diseases in the future, such as male infertility. There are many factors that affect male infertility. Recent studies have found that some male infertility may be related to childhood overweight and obesity. The American Reproductive Medicine Center asked a group of boys who had entered puberty to undergo a series of examinations to compare the testicular sizes of those with normal weight, overweight, obesity and insulin resistance. The results were: the testicles of normal weight subjects were larger than those of overweight and obese subjects; the testicles of boys with normal insulin levels were larger than those of insulin resistance boys. In fact, super...
Many people have the wrong myth that the human body gets better when they exercise. In fact, recovery through adequate nutrition and sleep after training is the opportunity to become better. For an athlete, the key to long-term success is to "continue to train, eat right, and sleep well." In particular, during the training process, there is a key point, and that is "recovery"! Michael Phelps, the American gold medal swimmer known as the Flying Fish, said that he realized the importance of sleep at a very young age. In order to stick to the training plan, I spend 3-5 hours training in the swimming pool during the day, sleep for 8 hours at night, and rest for 2 to 3 hours every afternoon. Because when sleeping, people...
Regarding this question, everyone’s answer must be different! After all, everyone’s aesthetics and standards for obesity are different. Do you think you are fat just because you think you are fat? Or is everyone laughing at you because you are fat? Is there a public standard for obesity? Actually…
"Muscle relaxants" are drugs that can relax muscles. They mainly relax the tightness, stiffness and spasm of muscles and allow overused muscles to rest. Modern office workers often sit in the office for long periods of time, use computers and scroll through mobile phones. In addition, long-term tension and stress, stiff shoulders and necks cause a series of backaches. Others include sports injuries, strained muscles or back pain due to poor posture when moving things, or even waking up with stiff neck and painful neck. Muscle relaxation-related drugs can be used to relieve pain. After taking muscle relaxants, the muscles will appear relaxed and weak, which may easily lead to fatigue, drowsiness, blurred vision, decreased reflex movement ability, and decreased concentration, especially...
If oxidation is like rusting the body, glycation can be thought of as burning the body. People naturally age slowly, but when useless glycation end products accumulate in the body over time, they not only destroy body tissues, but also accelerate aging! In particular, the higher the blood sugar, the more glycation end products accumulate, and the faster the aging process! For example, the skin is aging, loose and inelastic and full of wrinkles, eye lesions, osteoporosis, joint deformation, or accumulation in the brain leading to dementia. In fact, when our blood sugar is normal, glycation end products will also form, but not as quickly. Once blood sugar rises, they will form faster. The higher the blood sugar, the more AGEs will be produced. If your blood sugar is well controlled…
Do you know what polycystic ovary syndrome is? If you’re a woman who’s having trouble conceiving, you’ve probably heard of it! What is polycystic ovary syndrome (PCOS)? The exact cause is still unclear, but it is mainly due to a series of symptoms caused by endocrine disorders, which mainly include the following three aspects: 1. Chronic anovulation, resulting in irregular menstruation or no menstruation. 2. Excessive androgens may lead to acne, increased body hair, hair loss and melanoacanthosis. 3. The ovarian structure is abnormal. Ultrasound shows that there are many small follicles around the ovary. Polycystic ovary syndrome is one of the most common causes of female infertility. According to statistics, there are currently about 5 million women of childbearing age in the United States...
We all know how important sleep is, especially for people with diabetes! Good and adequate sleep helps regulate appetite, mood, hormones, energy and "blood sugar". Studies have found that sleep problems increase the risk of insulin resistance and prediabetes, and about half of people with type 2 diabetes develop sleep problems due to fluctuations in blood sugar levels. How does diabetes affect sleep? 1. High blood sugar may cause headaches, increased thirst and hunger, which may affect falling asleep. 2. If the blood sugar level is very high, it may increase the frequency of nocturia. Continuous interruption of sleep will affect the quality of sleep and lead to fatigue the next day. 3. When neuropathy (such as nerve damage in the feet, legs, arms and hands...
Get seven hours of sleep every day If you don’t get enough sleep, your growth hormone will be secreted less, which can also make you lose control of your appetite. Except for yoga or stretching, avoid strenuous exercise before going to bed. If you exercise before going to bed (such as doing…
As age increases, muscle quality and quantity will gradually decrease, and everyone has the potential risk of sarcopenia. The effects of sarcopenia are quite wide-ranging. Muscle loss can lead to debility, weakness, fatigue, and unsteady gait, making it easier to fall and increasing the risk of…
The so-called intermittent exercise refers to a "training mode" that achieves intense training by alternating between training and rest. Here's an example. Suppose I first do 30 to 60 seconds of intensive anaerobic exercise, followed by a short rest of 1 to 2 minutes. Through such repeated…
Generally speaking, if our blood sugar is slightly high, it’s fine, but if it’s too low, it can be life-threatening! ! ! We all know that exercise will lower blood sugar, so taking a walk after a meal is definitely good for your health. However, for patients taking blood sugar control drugs, they…
Exercise can not only burn calories, improve muscle quality and quantity, reduce visceral fat and subcutaneous fat, but also increase insulin sensitivity, making blood sugar easier to control. The benefits of exercise are numerous. It can not only help you lose weight healthily, but also prevent…
Previously we introduced you to three types of diabetes. In fact, there are many factors that can also cause diabetes. For example, neonatal diabetes is a rare single-gene genetic diabetes that mostly occurs within 6 to 9 months after birth. The more obvious symptoms include crying, thirst,…
In Dr. Liu’s clinic, people often ask: What is gastrectomy surgery? Is gastric resection surgery effective? Will health insurance pay? What are the conditions for health insurance payment? Today I will share with you what is gastric bariatric surgery: There are many bariatric surgeries to reduce the stomach. Here we will briefly introduce the following four common ones: [The first is gastrectomy surgery] [The second is gastric bypass surgery] [The third is gastric banding surgery] [The fourth is intragastric balloon surgery] [The first is gastrectomy surgery] Also known as sleeve gastrectomy, this is the most popular surgery at present. It removes 2/3 of the stomach tissue. After the operation, the shape of the stomach changes from the original bag shape to an elongated shape like a sleeve. The surgery...
There was a time when many children in the United States were diagnosed with ADHD and were given a lot of drugs to treat ADHD. , but the treatment effect was not as good as expected. It was later discovered that the reason why these children had hyperactivity tendencies was not because of ADHD. ,…
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