Archive for category: NEWS

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There are many causes of stomach ailments, with irregular eating habits being the primary culprit. Other factors, such as Helicobacter pylori infection and emotional stress, also contribute to these conditions, causing significant inconvenience in our daily lives. It is often said that treating stomach ailments requires 30% medical treatment and 70% self-care. In addition to managing the patient’s emotions and cooperating with treatment, dietary hygiene and nutritional management are also crucial. So, what are the dietary restrictions for patients with stomach ailments?

Stomach ailments come in many forms, and the appropriate dietary restrictions and care methods vary depending on the specific condition. Let’s examine the key considerations for three common conditions: gastritis, gastric ulcers, and gastroesophageal reflux disease (GERD).

01 Gastritis

Gastritis is primarily classified into acute and chronic forms. Acute gastritis is often caused by bacterial infections, and symptoms vary. With prompt medical attention and proper treatment, it usually resolves quickly. Chronic gastritis, however, has a prolonged course and is prone to recurrence, making proper management particularly important. It can be further subdivided into types such as superficial and atrophic gastritis. Most patients with chronic gastritis have higher stomach acid secretion than average. Their daily diet should focus on controlling stomach acid by avoiding foods that stimulate excessive acid production, such as rich meat broths, bone broths, and other types of concentrated soups, as well as acidic fruits and carbonated beverages. At the same time, they should consume more alkaline foods to neutralize stomach acid; fermented steamed buns, noodles, and soda crackers are all good choices. It is also essential to strictly avoid spicy and irritating foods such as chili peppers.

02 Gastric Ulcer

Gastric ulcers are the most common gastric disorder, primarily caused by excessive stomach acid secretion that continuously erodes the gastric mucosa. Patients often experience discomfort such as abdominal pain and bloating; in severe cases, it may lead to gastric bleeding or perforation. Therefore, the key to dietary management is to suppress gastric acid secretion and protect the gastric mucosa. In addition to avoiding spicy and irritating foods, patients should also steer clear of hard-to-digest foods such as high-fiber whole grains and certain vegetables, as well as gas-producing foods like radishes and chestnuts. Daily meals should consist primarily of soft, easily digestible foods; suitable options include egg custard, rice porridge, well-cooked noodles, and lightly seasoned fish. In cases of acute ulcer flare-ups with severe symptoms, a liquid diet may be necessary. Using a blender to puree ingredients into a nutritious liquid diet can both reduce the burden on the stomach and ensure adequate nutrient intake.

03 Gastroesophageal Reflux

Many people are familiar with gastroesophageal reflux. A typical symptom is the regurgitation of stomach contents into the throat after overeating, during which the refluxed stomach acid can damage the esophageal lining. Patients with this condition should first avoid overeating to reduce the burden on the gastrointestinal system. At the same time, they should steer clear of high-fat foods; in obese individuals, abdominal fat accumulation can exacerbate the reflux of stomach acid and bile, so their diet should consist of low-fat, low-salt meals. Furthermore, meals should consist of dry foods; staple foods such as rice and noodles are recommended, while porridge should be avoided as much as possible. Although porridge may seem gentle on the stomach, it actually increases pressure in the stomach, thereby worsening reflux symptoms.

The diversity of gastric disorders warrants our attention. Early treatment leads to early recovery. In daily care, maintain dietary variety and ensure scientifically balanced nutrition based on the specific causes of each condition. Eat at regular intervals, prioritize breakfast, and avoid overeating at dinner. With everyone’s efforts and consistent care, we can certainly alleviate or cure gastric disorders.

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After a fat-burning and muscle-building workout, your brain usually sends hunger signals. If you choose to ignore your hunger and skip a meal, you’ll still gain weight!

01 Can I eat after exercising?

During daily metabolic processes, the body first depletes glycogen stores, followed by fat, and then protein. Furthermore, the basal metabolic rate of a healthy adult typically ranges from -10% to +15%; this is even more true after a series of physical exercises, when the body’s energy expenditure is certainly higher than usual.

During exercise, muscle cells deplete their glycogen stores significantly. There is no doubt that the body needs to replenish its energy as quickly as possible, so it is essential to consume appropriate food after working out. Otherwise, if you remain hungry after exercise, it will hinder both muscle recovery and the restoration of your immune system!

Don’t simply refuse to eat normally out of fear that an increased appetite after exercise will lead to weight regain. After all, during weight loss, the depletion of glycogen and fat are interlinked. While you burn sugar during exercise, afterward, your body will make you replenish the sugar it needs by burning fat.

02 What to Eat After Exercise: A Must-Know for Weight Loss

According to sports nutrition, it is not advisable to eat a large meal within 30 minutes of exercising, nor is it recommended to consume large amounts of solid food. Instead, it is best to start with a small amount of carbohydrates to replenish the glycogen depleted during exercise, as carbohydrates consumed during this window are least likely to be converted into fat.

Since glycogen synthase activity is at its peak after exercise, replenishing carbohydrates as soon as possible can effectively restore energy and balance blood sugar levels. At the same time, it promotes protein absorption, which helps repair and build muscle, boosts basal metabolism, and enhances weight loss efficiency. For example, you can prepare a fist-sized piece of sugar-free oat bread or instant oatmeal.

Replenish fluids and electrolytes promptly—the sooner, the better—by drinking a sports drink. Avoid plain milk or sugary soy milk, as these can strain the digestive system; instead, opt for yogurt, which is relatively nutrient-rich and easier to digest.

The period between half an hour and one hour after exercise is known as the “golden window,” an optimal time for recovery. During this window, skeletal muscle cells open pathways for nutrients such as carbohydrates and amino acids. This is because blood glucose levels and protein can stimulate insulin secretion, and insulin’s primary function is to promote the body’s utilization of sugar, fat, and amino acids.

Therefore, in addition to replenishing carbohydrates, you can also consume high-quality protein sources such as chicken breast, salmon, skim milk, or low-sugar/sugar-free soy milk to increase satiety. If nutritional intake is timely and the quantities and ratios are appropriate, you can capitalize on this window to help maintain muscle mass and maximize repair and growth. It’s also important to note that consuming high-fat foods during this period can actually increase feelings of fatigue.

Additionally, if you lack the energy to prepare a meal immediately after exercising, the most convenient options are small snacks, raw vegetables, or fruits. For example, you could have 400ml of skim milk with a small piece of dark chocolate; for fruits, choose apples, which are rich in vitamins and dietary fiber—they are low in calories yet highly satiating; For vegetables, choose cucumbers, which are low in calories and extremely high in water content. They help prevent the body’s carbohydrates from converting into fat, allowing them to be absorbed and stored more effectively as energy, preparing you for the next round of calorie expenditure.

During weight loss, you need to consume plenty of water, along with certain vitamins to aid in the conversion of glucose into energy. This process can easily lead to the depletion and deficiency of vitamins C and B. Therefore, after exercising to lose weight, you should also eat plenty of foods rich in vitamins.

So, to achieve better weight loss results, you must eat sensibly after exercising. It’s important to understand that skipping meals or eating the wrong foods can lead to a vicious cycle of weight regain. Save this essential post-workout nutrition guide—have you started following it yet?

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Hormonal obesity is not really obesity! The physical changes brought about by hormone therapy can be improved through certain dietary measures to reduce fat accumulation.

01 Your “fatness” may not necessarily be considered as fatness

Not all hormones lead to weight gain. For example, insulin can cause weight gain, while thyroid hormone can lead to weight loss, resulting in a very thin and haggard appearance, such as being so thin that the eyeballs protrude.
Glucocorticoids, also known as “adrenal cortical hormones”, are a type of steroid hormone secreted by the adrenal cortex that are synthesized artificially through chemical methods. Today, we will discuss the central obesity caused by glucocorticoids.

The physiological effects of glucocorticoids include:
(1) Promoting gluconeogenesis, reducing the uptake and utilization of glucose by peripheral tissues, elevating blood glucose levels, and also increasing the synthesis of hepatic glycogen and muscle glycogen.
(2) Promote protein metabolism in extrahepatic tissues, reduce protein synthesis, and increase the content of amino acids in serum and the excretion of urea nitrogen.
(3) Promoting fat catabolism and reducing anabolism, leading to an increase in the content of glycerol and fatty acids in the blood, which in turn elevates the cholesterol level in the blood. Subsequently, activating the activity of lipase under the skin of the limbs to decompose subcutaneous fat, causing it to be redistributed to the face, chest, abdomen, back, and buttocks, resulting in central obesity.
From this, it can be observed that being “hormone fat” doesn’t necessarily mean you are actually fat! It’s also possible that hormonal reasons cause the redistribution of fat in your body, concentrating it in the trunk while the limbs remain relatively lean.

02 Follow the doctor’s advice

While hormones can indeed lead to central obesity, medication can be strictly controlled in accordance with treatment requirements to avoid overdosing. Additionally, the reduction of hormone dosage should be carried out under the professional guidance of a doctor, and patients should not arbitrarily discontinue medication just because they notice weight gain.
Generally, to control the so-called obesity caused by hormones, the most crucial step is for doctors to reduce the dosage and discontinue the medication in a timely manner based on the patient’s actual condition after the hormone therapy has taken effect. Following the doctor’s advice to reduce the dosage, the symptoms of weight gain will gradually subside.

03 Healthy weight loss through dietary adjustments

When taking hormones for regulation, it is necessary to restrain the intake of other high-calorie and high-fat foods. For example, when it comes to staple foods, a combination of coarse and fine grains can be adopted, that is, consuming more complex carbohydrates and less refined rice and white flour. Staple foods can be replaced with oats, wheat, buckwheat, corn, etc. It is also not recommended to eat too much cake and various beverages, as excessive intake of high-sugar refined carbohydrates in the diet can lead to increased insulin resistance, making it easier for fat to accumulate in the body.
While incorporating a large amount of vegetables and fruits into your diet, it is important not to neglect protein intake. It is recommended to consume more lean protein and limit or avoid fatty meat and animal organs, as well as foods high in cholesterol.

Healthy fats should also be consumed, as they play a role in maintaining body temperature and stabilizing internal organs. Moreover, the supplementation of fats is also of great significance for the synthesis and secretion of body hormones. It is recommended to eat more fish, such as salmon, tuna, and sardine, which not only provide healthy fatty acids and promote the absorption of fat-soluble vitamins, but also supplement the protein required by the body.

It is essential to maintain a balanced diet. Many people experience an increased appetite after undergoing hormone therapy, often finding themselves craving food and overeating. It is crucial to exercise restraint and avoid binge eating. Eating smaller portions more frequently, consuming whole grains and high-quality protein can help increase feelings of fullness. Avoid eating too much and too varied at night, as this can lead to indigestion. Reduce the frequency of late-night snacking. Persisting in these habits can effectively mitigate weight gain caused by hormone use.

If hormone-induced weight gain cannot be easily controlled artificially, then let’s start by changing our lifestyle and dietary habits. For example, we should have a reasonable and balanced diet, ideally avoiding smoking and limiting alcohol consumption. We should also adopt a relaxed attitude and avoid rushing into things.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

When it comes to hyperlipidemia, many people’s first reaction is “only overweight people get it” or “if you don’t feel sick, you’re fine.” It’s precisely these common misconceptions that allow hyperlipidemia to quietly become a “silent killer” of cardiovascular and cerebrovascular health. In reality, regardless of weight, anyone can be targeted by hyperlipidemia. Avoiding these misconceptions and adopting scientific management are key to safeguarding your health.

Many firmly believe hyperlipidemia is an “exclusive disease” of the obese. This is the most common misconception: while overweight individuals are indeed more prone to elevated triglycerides, many slender people also experience abnormally high levels of low-density lipoprotein (LDL, or “bad” cholesterol). The root cause lies in dietary lipid intake, which profoundly impacts blood lipid levels. Long-term consumption of foods high in saturated fats and cholesterol can elevate lipid levels by 10%–25% compared to average individuals, regardless of body size. Beyond this, five common misconceptions about hyperlipidemia exist in daily life—misconceptions that almost anyone can fall prey to.

01 Five Common Misconceptions About High Cholesterol: How Many Apply to You?

Misconception 1: High blood lipids always cause noticeable symptoms
The vast majority of patients with hyperlipidemia experience no symptoms such as dizziness, discomfort, or abnormal physical signs. It can only be detected through blood tests. Only a very small number of patients with familial hypercholesterolemia develop xanthomas on the skin. Feeling fine ≠ no risk—regular blood tests are the reliable approach.

Misconception 2: Slightly elevated blood lipids aren’t worth worrying about
Never overlook mildly elevated blood lipids. Hyperlipidemia is a major risk factor for coronary heart disease and stroke, especially elevated LDL cholesterol, which directly contributes to atherosclerosis. Extensive research confirms that effectively lowering cholesterol significantly reduces the risk of coronary heart disease. Early intervention means early risk mitigation.

Misconception 3: High triglycerides are solely caused by excessive meat and oil consumption
While limiting fatty foods is important, the real culprits behind elevated triglycerides are often overlooked: excessive alcohol consumption, refined grains like white rice and flour, sugary drinks and desserts, lack of exercise, and unstable blood sugar control. High triglycerides can easily trigger acute pancreatitis and accelerate vascular hardening, posing greater risks than commonly perceived.

Misconception 4: Fish oil supplements lower blood lipids and protect blood vessels
Fish oil supplements only moderately reduce triglycerides, have no effect on cholesterol, and do not lower the risk of cardiovascular events. Statin medications, not supplements, effectively inhibit cholesterol synthesis and reduce mortality from coronary heart disease and stroke.

Misconception 5: High Blood Lipids Don’t Preclude Drinking Strong Coffee or Tea
Individuals with elevated blood lipids should avoid long-term, heavy consumption of coffee and strong tea. The caffeine in these beverages stimulates the nervous and cardiovascular systems, causing increased blood pressure and heart rate. For those already at risk of atherosclerosis, prolonged consumption may accelerate vascular disease progression and heighten coronary heart disease risk.

02 Managing High Cholesterol: Eat Right and Take Action to Stabilize It

Managing high blood lipids always starts with diet and lifestyle changes, supplemented by medication when necessary. Different types of hyperlipidemia require vastly different dietary approaches.

· For primarily elevated cholesterol: Strictly limit cholesterol and saturated fats, keeping daily cholesterol intake below 300mg. Avoid high-cholesterol foods like organ meats and fatty cuts of meat.

· Predominantly elevated triglycerides: Reduce sugar, oil, and refined grains (white rice/flour). Control total calories while increasing whole grains and prioritizing plant-based proteins like legumes.

· Elevated cholesterol and triglycerides: Adhere to a low-fat, low-cholesterol, low-saturated-fat, low-sugar diet. Appropriately increase high-quality protein and unsaturated fatty acids.

Additionally, be sure to consume ample vegetables, fruits, and whole grains rich in dietary fiber. Dietary fiber promotes cholesterol excretion and helps lower blood lipid levels. Combined with regular exercise, smoking cessation, limited alcohol consumption, and avoiding late nights, blood lipids can gradually return to a safe range.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

The core of healthy eating isn’t about “cutting things out entirely,” but rather “eating smart.” Just as you manage cravings during fat-loss phases, it’s about striking a balance—neither punishing yourself nor giving in completely. Master these principles, and you can enjoy festive treats while maintaining your figure.

01 Reject Blind Indulgence

The festive feasts during Chinese New Year aren’t just one meal—they’re a continuous parade from New Year’s Eve to the Lantern Festival. The biggest pitfall is treating every meal as an “indulgence feast,” eating without restraint at every sitting. Even those in a calorie deficit during fat-loss phases and maintaining regular exercise can’t withstand daily high-fat, high-sugar intake. For ordinary people who lack regular exercise, it’s even more challenging.

The key is knowing when to stop: At gatherings, sample a bite of each dish to satisfy your taste buds’ craving for festive flavors, but never eat until you’re stuffed. When faced with fried meats, desserts, and candies—those calorie bombs—take just a small taste. Don’t let deliciousness carry you away.

02 Scientific Dietary Pairing

Throughout the year, our tables are often laden with high-carbohydrate, high-fat dishes like braised meats, fried foods, glutinous rice desserts, and refined grains. Consuming these foods alone leads to rapid absorption of carbohydrates and fats, causing significant blood sugar fluctuations and making it easier for excess calories to be stored as fat.

This is where fat-reduction dietary pairing techniques come in handy: When enjoying desserts or fried foods, pair them with ample lean meats, fish, or shellfish—high-protein ingredients—alongside leafy greens, mushrooms, and tofu products rich in dietary fiber. Protein enhances satiety, while dietary fiber slows the absorption of carbohydrates and fats, reducing sharp spikes and drops in blood sugar. This approach minimizes the impact of high-calorie foods on your figure, promotes more balanced nutrition, and makes meals more comfortable to enjoy, preventing indigestion and bloating.

03 Avoid the Broken Window Effect

Everyone has cravings and a tendency to be lazy. During the holidays, it’s easy to fall into the mindset of “it’s a rare treat,” thinking that after eating a piece of cake, “since I’ve already had some, I might as well have some fried chicken too.” This often leads to completely letting go of self-control and falling into a state of binge eating. This is the “broken window effect” in eating habits—a small indulgence becomes an excuse to break dietary principles.

Truthfully, enjoying an occasional dessert or bite of fried food is perfectly fine—don’t abandon yourself over a single “exception.” Remember: occasional high-calorie intake won’t instantly ruin your figure. What truly causes weight gain is adopting a careless attitude toward eating after one indulgence. Simply return to your normal eating rhythm afterward—cut back on snacks, opt for lighter ingredients—and you’ll quickly restore your calorie balance.

04 Saying Goodbye to Rigid Control

Many people gain weight after the holidays not because of a few reunion dinners, but because they impose overly rigid dietary restrictions on themselves during the New Year period. They either stubbornly resist high-calorie foods, suppressing their taste buds’ desires, or completely abandon self-control once they break their rules. Just as overly strict meal plans during fat-loss phases often lead to failure, New Year dietary management should align with your actual lifestyle.

There’s no need to force yourself to eat strict weight-loss meals, nor should you reject all delicious foods out of fear of gaining weight. Simply adjust based on your actual situation: Those who exercise regularly can moderately indulge during gatherings, as long as they avoid overeating. Those who lack daily exercise should focus on eating more vegetables and protein while minimizing refined carbohydrates and fried foods. Even if you occasionally overindulge, there’s no need to stress. Gradually resume your normal eating and exercise routine after the holidays, and your figure will naturally return to its healthy state.

Enjoy your meals without the burden of weight anxiety—that’s the ideal approach to New Year’s dining. May you savor all the festive flavors during family reunions while maintaining your figure. Here’s to a year filled with delicious food, smooth sailing in all endeavors, and a worry-free physique!