Do you know how many calories you need to consume per day?

Knowing the number of calories you should consume per day is vital to control your weight. If you neglect this aspect you will find surprises the next time you go to the scale.

We continually see on TVs and in the multitude of Internet ads those miracle diets that promise extreme weight loss or become a few weeks the next Rocky Balboa. The truth is that it is not necessary to look for diets with fancy names to achieve the desired results, simply suffice to have 2 pillars in mind when talking about food, calories consumed and macronutrients. In this article, I want to focus solely on how many calories to consume per day since it is the key to maintaining or modifying your weight.

How to calculate the energy needs of your body

Calculating the calories you need is done based on metabolic expenditure. Here we should make a distinction between basal metabolism and total energy requirement. Basal metabolism is the energy needs you require to perform basic functions of the body at rest and fasting. As you will do more things to be lying down without moving, to this number you have to make a series of modifications depending on different variables such as physical activity, which will get the total calorie requirement.

The basal metabolism is calculated in kilocalories/day and can be known by a test called indirect calorimetry. But also we can approach that number using different mathematic formulas that we shall see. The important thing is that once you know the number of calories you need you can make changes in your weight.

If you give your body exactly the calories it needs, you will maintain our weight. If there is a negative balance between what you ingest and what you spent, this leads to a loss of weight, while a positive balance leads to a rise in weight. Depending on the physical activity performed and the macronutrients (carbohydrates, fats, and proteins) ingested, that results in a greater change in the fat percentage of the body or in the musculature.

Different variables that affect basal metabolism

– Height and weight: the basal metabolism is lower in the short and lean people, while it is higher in tall and burly ones. A person with greater muscle mass will consume more calories, since maintaining that mass costs energy.
– Age: needs decrease with age, this is due to body composition throughout life, lean mass is being replaced by fat mass that needs less energy input for maintenance.
– Gender: it is usually higher in males, so we have commented before lean mass.
– Climate: it is higher in cold climates.
-Special situations such as high fever, stress, surgery …

Different formulas for calculating (approximately) the energy needs

Harris-Benedict formula: it is one of the most used, but does not take into account the fat percentage of the individual, so the more overweight the person, the greater the margin of error.

Katch-McArdle formula: if we have a bioimpedance scale is the one we should use since this formula does take into account lean body mass and fat percentage.

Now you have to take into account the activity of the person. Depending on the activity of the person we will multiply the value obtained previously by one of the following. Recall that is a simple approach:

– Sedentary: a person who does very little or no exercise: x 1.2
– Mild: sport 1-3 times per week: x 1,375
– Moderate: sport 3-5 times per week: x 1.55
– Strong: sport 6-7 days per week: x 1,725
– Very strong: 2 workouts a day intense physical activity: x 1.9

There are other factors that also influence such as pregnancy (+ 150-300Kcal / day) or state of lactation (+ 750kcal / day), age (> 50 years: -200kcal / day, > 75: -500Kcal men and -400Kcal / day for women) or if you are suffering from a disease (the calories will vary depending on the type).
Metabolizing food also consumes energy (specific dynamic action), depending on the macronutrient to be processed, a different amount of energy is needed, a sum of 5-10% is common to our total expenditure.

Be Aware Of Bladder Cancer Symptoms

rsz_bcThe incidence of bladder cancer occurs each year in 74,000 cases of new symptoms. About 16,000 deaths occur each year from bladder cancer, which is extremely treatable, as the symptom are very distinct, even in the early stages.

Since bladder cancer symptoms are very evident in the early stages, there should be no excuse for not seeing a doctor when these symptoms are noticed.

The most frequent and noticeable symptoms are:

– Blood in the urine
– Pain in the back
– Frequent urination
– Pelvic pain
– Painful urination

There are other symptoms that can occur along with these symptoms which include unexplained loss of weight, noticeable fatigue and tenderness in the bones. All of these symptoms can occur singularly, or in combination with each other. Of course if you are having any of these symptoms occur, you should contact your doctor as soon as possible.

Current medical science has not been able to pinpoint an exact cause for bladder cancer, but there are certain predisposing factors where the disease occurs.

Age is a factor, as it is rare to find bladder cancer occurring in people below the age of 40 years of age. So the older we get, the more likely the disease is possibly going to occur. Also white people have much more incidence of bladder cancer than any other race.

Bladder cancer occurs 3 to 4 times as often in men than it does in women. People who smoke allows harmful chemicals to accumulate in their urine which tends to damage the lining of the bladder, so they have a higher incidence of the disease.

Family history of bladder cancer is a factor as is a previous history of bladder cancer predisposed a recurrence of the disease. At any rate if you have and bladder cancer symptoms, do not hesitate to see your doctor.

Lowering Cholesterol On Your Own

healthy foods to lower cholesterol

With all of the processed foods that are so popular today and so many people grabbing a quick bite to eat when they are on the go, it is no wonder that so many have high cholesterol. As a matter of fact, there are over 100 million people in the United States alone have cholesterol that is higher than it should be. However, you do have ways that you can go about lowering cholesterol naturally on your own using any number of proven strategies that will then help you to cut back on your risk of various heart problems.

Think about the foods that you are eating. Cut back on processed foods and make sure that you are choosing healthier fats over saturated fats that are known to bring up your total cholesterol levels [more info]. Choosing leaner cuts of meat can help as well as going with lower fat dairy products. For healthy fats, think of adding avocado to your salad, salmon to your dinners and unsalted nuts as a snack.

Getting moving is another way to really kick your body into gear so that you can cut down on your cholesterol levels. Take the time to tweak your current exercise routine so that you can get your blood pumping or even start in on a new program that will be guaranteed to help you maintain a healthy weight.

There are also a number of natural supplements that you can buy and add into your daily activities that will help you to safely bring down your bad cholesterol levels and bring up the levels of good cholesterol that you have in your body. As long as you stick with it, you are going to find that there are lots of proven ways that you can get on a healthier path and lowering your cholesterol without heavy prescription medications.

Understanding Ovarian Cancer

picture of ovarian cyst and ovarian cancer source

Did you know that studies have shown that ovarian cancer makes up for roughly three percent of cancers that take place with women? Yet, it actually causes more deaths of any of the other cancers that impact the reproductive system of females.

Maybe you are worried that you are at risk of developing ovarian cancer or you have already been diagnosed and you are now trying to make some decisions when it comes to your treatment options. Regardless of what you are faced with, it is important that you learn all that you can about ovarian cancer, the treatments and the healing involved after finishing your treatment protocol.

Ovarian cancer begins in a woman’s ovaries, which are located on either side of the uterus. They are roughly the size of an almond and work to produce eggs as well as the progesterone and estrogen hormones.

In order to properly diagnose ovarian cancer, your doctor will usually do one or more tests to be sure. These will usually include a full physical exam, laboratory testing, a pelvic exam, biopsy, ultrasound or a combination of any of these listed. It is always important that you are honest and thorough with any of the symptoms that you may have been experiencing so that your doctor has plenty of information to make a solid diagnosis so that treatment can begin.

There can be a number of signs or symptoms that could point towards ovarian cancer. Some of these symptoms will include pelvic or abdominal pain, urinary urgency or frequency, bloating, pain during intercourse, fatigue, back pain, changes in menstruation, abdominal swelling, upset stomach, constipation and more.

An unfortunate fact is that ovarian cancer often remains undetected until it starts to spread into the pelvic area and abdomen. Once in this late stage, ovarian cancer will be a lot more difficult to treat, making it fatal. When early stage cancer is detected in the ovaries, it is a lot more likely to be treated successfully. The usual treatment methods that are used include chemotherapy and surgery on some level.

Whether you are looking to have tests done to rule out ovarian cancer or you are starting your journey for treatment, you will always find that knowledge is power. You deserve to have the treatment and understanding that is necessary to be able to survive and thrive after any sort of diagnosis of cancer of the ovaries.

Some Important Facts About Cervical Cancer

On a worldwide basis, cervical cancer is one of the most widespread and common cancers in the female population. In the more developed countries, it is not as common where there is screening for cancer.

The organism that causes cervical cancer is the Human Papillomavirus, also called HPV. There are many different varieties of this virus, and not every manifestation causes cancer, and in many cases, it will cause genital warts. Some of the varieties actually cause no symptoms at all.

It is thought that most adult women have been exposed to and infected with some type of HPV at some time in their lives. Common genital infections can be from exposure to the virus, and they will go away on their own, but some will turn into cancer.

Women who go regularly to their doctor can get a test called the PAP test. By a woman having this test, the doctor can see that there are cells that have changes which can turn the cell into a cancerous cell. If this type of change is detected, the area can be treated and a cancerous situation can be prevented.

Symptoms to be aware of such as pain in the abdomen, the lower belly or pelvis, should alert a woman to see their doctor. Any vaginal discharge that is not normal, or any bleeding after sex, should also be a warning sign of cervical cancer, said DrJenniferAshton.

During the PAP test the doctor can scrape some of the cells off of the cervix surface, and then when it gets to the lab tests will show if there is any evidence of precancerous cells. Also, if the doctor deems it necessary, a small section of the cervix can be snipped as a tissue sample for further examination.

If there are cancerous cells, further surgery may be necessary or other types of treatment such as chemotherapy or radiation may also be necessary.

As with any cancer, the goal is to nip it in the bud before it spreads, as once that occurs, the treatment options become more and more limited. Once cancer from any source gets into the bloodstream or the lymph system, it can spread to any part of the body fairly rapidly.

Regular checkups on at least an annual basis are recommended for women just to have the PAP test according to MedlinePlus and be sure that there are no abnormalities in the cervical cells.