Losing weight is already tough on its own, but some people are making the task harder on themselves with how much sleep they get on a nightly basis.

A new study from Uppsala University found that even just one night of sleep loss can have a significant impact on the tissue that affects the body’s regulation of gene expression and metabolism in humans.

The researchers studied 15 individuals who began the experiment at a healthy weight. They participated in two in-lab sessions where their daily activity and meal patterns were kept uniform. Those researched then alternated between shifts where they slept more than eight hours during one session, and were kept awake the entire night during the other. The following morning, small tissue samples were taken from the participants’ subcutaneous fat and skeletal muscle. These two tissues often exhibit disrupted metabolism in conditions such as obesity and diabetes. At the same time in the morning, blood samples were also taken and were found to comprise of sugar molecules, as well as different fatty and amino acids.

“Our research group were the first to demonstrate that acute sleep loss in and of itself results in epigenetic changes in the so-called clock genes that within each tissue regulate its circadian rhythm. Our new findings indicate that sleep loss causes tissue-specific changes to the degree of DNA methylation in genes spread throughout the human genome. Our parallel analysis of both muscle and adipose tissue further enabled us to reveal that DNA methylation is not regulated similarly in these tissues in response to acute sleep loss,” Jonathan Cedernaes, who led the study, told Science Daily.

Epidemiological studies have shown that those who suffer from chronic sleep loss, or who carry out late-night work shifts, are more likely to be at risk for obesity and type 2 diabetes. Other studies have found that disrupted sleep and adverse weight gain were directly associated. In those cases, fat accumulation increased at the same time that muscle mass reduced — a mix associated with numerous adverse health consequences. It wasn’t until this study that experts could definitively say whether sleep loss per se can cause molecular changes at the tissue level that can confer an increased risk of adverse weight gain.

Now, we know that not only is a good night’s slumber important for memory retention and focus throughout the day, but it’s also important for maintaining a healthy weight.

“It will be interesting to investigate to what extent one or more nights of recovery sleep can normalize the metabolic changes that we observe at the tissue level as a result of sleep loss. Diet and exercise are factors that can also alter DNA methylation, and these factors can thus possibly be used to counteract adverse metabolic effects of sleep loss,” Cedernaes added.

If you feel like your sleep cycle is getting in the way of your weight loss goals, contact your primary care physician. You can also simply give us a call to schedule a consultation at 410-565-6552!



The carbohydrate composition of diets increased the risk of osteoarthritis (OA) in laboratory mice, a new study from the Oklahoma Medical Research Foundation found.

Tim Griffin, Ph.D., and his lab placed groups of mice on different high-fat diets to test the effect of obesity on OA. Researchers noticed that fiber and sugar in the diets were enough to alter the mice’s chances of developing OA. The high-sucrose diet caused joint inflammation, and the high-fiber diet changed cartilage genes as well as cellular stress-response pathways.

Though the experiment was performed on mice, Griffin pointed out that the study could be translated to humans.

“It’s important to understand how our diet affects the health of our joints,” Griffin said to Science Daily . “We were surprised to see so many OA-related differences between the two high-carb diets even though body weight and body fat were the same.”

OA occurs when the cartilage that cushions bones in the joints breaks down and wears away, causing the bones to rub against one another. It affects nearly 27 million people in the U.S., and is the most frequently diagnosed arthritis. It’s also the most widespread form of disability in the country.

Though there are several factors that could contribute to an increased risk of OA (i.e. previous joint injuries, genetics and age), carrying extra weight is the most common.

Even if the root cause of this disease isn’t certain, shedding weight — particularly in the form of cutting carbs — is the best way to avoid this affliction at all. Contact your primary care physician to see if your weight puts you at risk for OA. You can also simply give us a call to schedule a consultation at 410-565-6552!



Introduction

Your body holds three to four pounds of microorganisms which live in your body. Essentially, probiotics are the good bacteria that help with processes such as digestion. Moreover, it is important to replenish these bacteria in your body by taking probiotic supplements, or eating fermented food such as kimchi or yogurt. Here are three ways probiotics can benefit you!

Improves Digestion

Improve your life with the benefits of probiotics!

Approximately 90% of the probiotics in your body live in your intestine, large intestine, and colon. Since the bulk of digestion occurs in these organs, probiotics play a vital role in the digesting process, and reduce bloating, diarrhea, constipation, as well as increases the strength of your intestinal permeability, preventing a leaky gut.

Boosts Immunity

Probiotics are also found in the mucus within your nose, ears, and mouth, providing a line of defense from disease. Additionally, the lining of probiotics within our digestive tracts protects us from bacterial, fungal, and viral infection. Therefore, it is important to maintain a healthy level of probiotics within your body as to strengthen your immune system.

Reduces Allergies

As probiotics play a role in the regulation of the immune system, it is no surprise that they may also reduce the effects of allergies. A few allergy benefits of probiotics include reducing seasonal and general allergies, eczema, and decreasing general inflammation as well as hypersensitivity.

Where to Start

From digestive help, to a fortified immune system, probiotics provide several benefits which improve general health and lifestyle. Contact your primary care physician to see if probiotic supplements are right for you. You can also simply give us a call

to schedule a consultation at 410-565-6552!



Introduction

Meal replacements are healthy, filling prepped meals which help reduce overconsumption of food. For instance, a recent study conducted in the UK found that patients who implemented meal replacements into their diet lost an average of 33 pounds in 12 months! Moreover, 48% of the type 2 diabetic patients went into remission after 12 months of meal replacements.

How does it work?

The Psychology of Processed Food
No need to worry about choosing the right foods to put in a meal! Meal replacements put together the most important nutrients into a small but filling meal!

By replacing each of your three meals a day, meal replacements regulate the consumption of calories and macronutrients such as protein and carbs in order to prevent overconsumption.  Eating less calories, and less carbs while maintaining healthy levels of macronutrients allows for fast, healthy weight loss.

Does it taste good?

Companies who specialize in meal replacements aim to make their respective meal replacements as tasty as possible. By doing so, patients trying out meal replacement do not feel deprived from tasty food,. Instead, they feel happy and full from much less food.

Get Started Today

Fortunately, Pria Wellness Center offers meal replacements to their patients, leading to optimal results. Our best quality meal replacement plans can shed up to 6 pounds weekly! Find out more by going to the “get started” tab on the top of this page and click “weight loss management program,” or call 410-565-6552 to schedule a consultation!



Introduction

Testosterone is the elixir of youth. Generally, men with optimal testosterone levels have less body fat, more muscle mass, stronger bones, healthier heart, and more libido than those with low levels of testosterone (≤250 ng/dl). Moreover, according to a recent study conducted in Seattle, Washington, men with low levels of testosterone tend to have a smaller lifespan. In fact, patients’ lifespan increased when taking testosterone treatment, thereby increasing their testosterone levels and their life.

What to do

Go to your primary care physician to get tested for your testosterone levels. If you experience fatigue, moodiness, difficulty sleeping at night, muscle/joint pain, increased fat around your mid-section, and/or a reduced sex drive, you may have low levels of testosterone. Start feeling young again! Take hormone treatment in order to boost your testosterone and live your best life.

See How Pria Wellness Center can Help

Set up a free consultation today at Pria Wellness Center to see if you are a candidate for testosterone treatment. Pria Wellness is a proud distributor of BioTe Hormone replacement which helps both men and women! Find out more how BioTe can change your life by watching these short videos which will answer any questions you may have. Lastly, if you have any additional questions feel free to call us at 410-565-6552!



Introduction

Fruits gain their sweet and sugary taste from a sugar called fructose. Fructose is a type of sugar which differs from glucose in structure and in digestion. According to a study done in Texas, the metabolizing of sugar is done in the liver, however the hormones leptin and insulin known for regulating glucose, have no control over fructose. Fructose goes through the liver, bypassing leptin and insulin, and is processed quickly into body fat, increasing your triglyceride levels.

Why worry about triglyceride levels?

High levels of triglycerides is a major factor which increases insulin resistance, a condition directly related to weight gain, and more importantly difficulty in weight loss. Moreover, higher levels of triglycerides means higher levels of fat which leads to obesity-related diseases such as cardiovascular disease.

So I shouldn’t eat any fruit?

Our aim is not to destroy fruit from your diet, but to redefine what fruit means to you. Rather than being a healthy snack, fruit should be seen as a healthy alternative to a dessert. The fact is, fructose is found in all fruits, raising triglyceride levels and the chances of health complications. For the sake of weight loss, it is a good idea to cut out added sugars and fruit in order to lower your triglyceride levels and lose weight.

Well what do I eat?

Vitamins, minerals, fiber, and antioxidants are all found through the consumption of non-starchy vegetables, and therefore should be prioritized ahead of fruits as they do not come with the unhealthy fructose which will hinder your weight loss. By prioritizing non-starchy vegetables over fruits, added sugars, and highly processed foods, attaining your weight loss goal will happen faster and easier, letting you live your best life.

Contact Pria Wellness Center for Lasting Weight Loss Results

For a weight loss solution with real, long-lasting results, contact Pria Wellness Center. We will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dieticians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.



Introduction

Nightly binge eating is a problem everyone faces at some time or another according to a recent study published in the International Journal of Obesity. Through eating late-night snacks, people are more likely to gain weight, reduce their appetite in the morning, and perpetuate a hormone cycle which encourages unhealthy nightly binge eating. In this article, we will give you three easy ways to reduce nightly binges in order to put you on the right track towards a healthier lifestyle.

TIP 1: Set an Eating Curfew

By creating a schedule for when to stop eating, you will allow your body to adjust to a new hormone cycle which will subdue hunger late at night. A good way to enforce this is to brush your teeth at the start of your “Eating Curfew” and if you begin to feel hungry, drink water. This may seem difficult at first, but it will be easier as the days go on, especially if you follow the next two tips.

TIP 2: Eat Breakfast

Eating breakfast is an excellent way to start up your day as well as your metabolism!

According to the study, a lot of people tend to skip breakfast due to lack of hunger or time. The truth is, people are not hungry in the morning due to their night binging and their eating cycle. In order to reset this unhealthy habit, you must begin to eat a nutritious breakfast to start out the day. Results of the study found that participants who had a large breakfast in the morning had lower levels of the hormone ghrelin which makes people hungry, and higher levels of the satiety hormone, peptide YY, by the time the evening came.

 

TIP 3: RELAX

In the conclusion of the study it became clear that the main source of hunger at the end of the day was stress. Throughout the day find times to take time for yourself to destress in whatever way works best for you. This may be writing your thoughts, breathing exercises, or practicing mindfulness! Anything that helps you relax a little during a stressful day will help tremendously to reduce nightly binging.

 

Contact Pria Wellness Center for Lasting Weight Loss Results

For a weight loss solution with real, long-lasting results, contact Pria Wellness Center. We will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dieticians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.



If you are spending your time counting every single calorie you put into your body, you are wasting your time. According to a study from Stanford University, losing weight is about what you eat, not how much you eat.

Essentially, by cutting back on added sugars, refined grains, and highly processed food along with prioritizing vegetables and whole foods rather than portions, subjects were found to lose a significant amount of weight. By focusing on healthier eating habits, subjects saved themselves the hassle of having to count every single one of those pesky calories and still lose weight.

The Psychology of Processed Food
It’s about what you eat, not how much.

The study was led by Christopher D. Garner, the director of nutrition studies at the Stanford Prevention Research Center, and found that regardless of genetics and major change to physical activity, weight loss is easily accessible with the prescribed diet above. In fact, participants were never given a number of calories to aim for. Instead, by focusing on healthier eating, participants found their appetite was satisfied more easily, and did not even have to think about overeating.

Having to think about each and every single thing you put into your body is stressful, tedious, and according to Dr. Garner, absolutely unnecessary. As long as you focus on eating vegetables and whole foods rather than highly processed foods, refined grains, and added sugars,  weight loss is soon to follow.

 



4 Common Mistakes People Make When Trying to Lose Weight
While you’re on your weight loss journey, be sure to stay up to date on all current research and avoid these common mistakes.

Losing weight often feels like an uphill battle. You do everything you’re supposed to, but you’re still not getting the results you want. You may be hindering your own progress by following misguided or outdated advice. While you’re on your weight loss journey, be sure to stay up to date on all current research and avoid these common mistakes.

Putting too Much Focus on the Scale

You’re sticking to your diet plan religiously, but still feel like you’re not losing weight fast enough. It is important to remember that seeing the number on the scale go down isn’t the only measure of weight change.  Your weight can sometimes fluctuate by up to four pounds over the course of an average day. In women, hormone levels can lead to increased water retention, which can also account for a higher number on the scale. If you’ve been working out as well as dieting, you could be gaining muscle and losing fat. So if there is very little change at the scale, but you notice your clothes fit differently this can be an indicator of weight loss.

Eating the Wrong Amount of Calories

In order to lose weight, you need to burn more calories than you consume. For many years, it was believed that a decrease of 3,500 calories per week would result in 1 lb. of fat loss. More recently, research points to that number varying from person to person.  No two weight loss journeys are exactly the same. Even if you feel like you’re not eating many calories, you may be. Some healthy foods are still high in calories. The key to this is monitoring portion size.

Not Getting Enough Exercise, or Getting Too Much

If you don’t exercise at all while you’re dieting, you’re far more likely to lose muscle mass. When you’re getting enough exercise, it helps to increase your muscle mass. The more muscle mass you have, the easier it is for you to lose weight keep it off.

Over-exercising can also cause problems.  For most people, too much exercise is not sustainable in the long term and can lead to stress. Forcing your body to burn more calories by exercising too much is neither effective, nor healthy.

Eating Low-Fat or “Diet” Foods

Processed low-fat or “diet” foods are supposed to be good choices for losing weight, but they usually actually have the opposite effect. Most of these products are loaded with sugar to make them taste better. Low-fat products don’t keep you full, they actually make you hungrier. Instead of choosing processed foods, find less-processed alternatives.  Less processing is far healthier!

Contact Pria Wellness Center for Lasting Weight Loss Results

For a weight loss solution with real, long-lasting results, contact Pria Wellness Center. We will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.


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