Intermittent fasting may help women over 40 control weight, improve insulin sensitivity, regulate sugar levels, and may support heart health when followed appropriately.
But its benefits vary from one woman to another, and it is not suitable for everyone, especially with some diseases or medications. Therefore, it is preferable to consult a doctor before starting, while ensuring balanced nutrition, and avoiding severe food deprivation.
Benefits
According to the Harvard T.H. Chan School of Public Health, intermittent fasting improves insulin sensitivity. As estrogen levels decrease, women face an increased risk of developing insulin resistance and accumulating belly fat.
Fasting converts the body's energy source from glucose to fatty acids, which helps in reducing sudden rises in blood sugar levels.
Shorter eating periods, or timed fasting, can also reduce total calorie intake, help reduce visceral fat around the abdominal area, and support maintenance of a healthy weight.
According to the National Institutes of Health in the United States, periods of fasting reduce indicators of chronic inflammation in the body and oxidative stress associated with aging.
Fasting and food restriction also stimulate the “autophagy” process, which is a cellular cleaning process that gets rid of damaged cells and supports healthy aging.
Fasting supports cardiovascular health, as some studies indicate an improvement in blood pressure, resting heart rate, and blood fat levels.
Risks and warnings
Severe fasting - such as the 16:8 diet, or skipping breakfast for long periods - may raise cortisol levels (stress hormone) in women, which may disrupt thyroid function and energy levels.
Many health experts also believe that women over the age of 40 achieve better results when they follow gentle fasting schedules that are compatible with the biological clock, such as night fasting for 12 or 14 hours instead of severe fasting periods, or those that extend late into the day.
Because older people naturally lose muscle mass; Fasting without consuming sufficient amounts of protein and doing strength exercises may speed up the muscle breakdown process.
Sitting for long hours in front of the computer or while working may become an annoying cause of lower back pain, especially when staying in one position without sufficient movement. Feeling pain does not necessarily mean there is a serious problem, as it can be alleviated in many cases through simple adjustments to the sitting pattern, taking regular rest periods, and practicing some appropriate exercises.
Below are some practical methods that may help relieve lower back pain resulting from prolonged sitting without resorting to medications, and when pain becomes an indicator that requires medical evaluation.
Why does lower back pain increase with prolonged sitting?
Staying in one position for long periods of time can lead to increased pressure on the back and a feeling of stiffness and discomfort, especially when bending forward or sitting without proper support for the lumbar area.
This does not mean that there is one ideal sitting position that suits everyone; The most important thing is to change position regularly, avoid staying still for hours, and maintain some movement during the day. The British National Health Service recommends staying active as much as possible, rather than staying in bed for long periods when suffering from back pain.
1. Change the sitting position and adjust the desk
Some simple adjustments can help make sitting more comfortable, especially during long work hours.
- Lower back support: A backrest or a small rolled towel can be used behind the lumbar area to help support the natural curvature of the spine.
- Placing the feet on the floor: It is preferable for the feet to be fully supported on the floor, or on a suitable support if the height of the chair does not allow this.
- Adjusting the height of the chair: The height of the seat should allow the knees to be placed at a level close to the hips, while avoiding pressure on the back of the thighs.
- Bringing the screen closer: Placing the computer screen in front of the person sitting at an appropriate height helps reduce the need to bend forward for long periods.
It is not enough to adjust the chair and desk alone; Even a comfortable sitting position may become stressful if a person continues for hours without movement.
2. Break movement every 30 to 60 minutes
Practical steps to relieve discomfort include avoiding continuous sitting, and allocating a short break for movement every 30 to 60 minutes, as work conditions allow.
During this break, you can stand up and walk for a few minutes, change your workplace temporarily, or perform gentle movements for your back and hips.
The goal is not to do a hard workout every break, but rather to break the continuous periods of stagnation and maintain movement.
3. Walking to relieve back stiffness
Light walking is one of the simple options that can be introduced into the daily routine, especially for people who spend most of their working hours sitting.
You can start with short walks that are appropriate for physical ability, and then gradually increase their duration if they do not worsen the pain. Movement can also be distributed over multiple periods during the day instead of relying on one long session.
4. Gentle stretching exercises for the back and hips
Gentle stretching exercises may help improve flexibility and relieve stiffness caused by lack of movement. But it is important to choose appropriate movements and avoid forced stretching or any exercise that causes severe pain.
Options that can be tried, depending on mobility:
- Gently move the knees: When lying on the back with the knees bent, they can be moved slowly within a comfortable range, without putting pressure on the back or forcing the body to twist.
- Hip muscle stretching: You can try a gentle stretch for the muscles in the front of the hip, provided that the movement is comfortable and does not increase pain.
- Gradual back stretching: Exercises specific to lower back pain can be used, keeping in mind that some movements may suit a certain condition and not suit others.
If pain increases during exercise, it should be discontinued. When pain recurs or other symptoms occur, it is best to consult a physical therapist to determine appropriate exercises.
5. Gradually strengthen the abdominal and back muscles
The middle muscles of the body, including the abdominal and back muscles, play an important role in supporting the spine and helping with movement. Exercises that improve strength and flexibility may help deal with back pain and reduce its recurrence.
But strengthening muscles does not mean starting intense exercises or lifting weights when you feel pain. It is best to start with a simple activity appropriate to the condition, then gradually increase the effort as the ability to move improves.
6. Heat to relieve spasm and stiffness
Warm compresses or a heating pad may help relieve muscle stiffness and spasms associated with some cases of back pain. It can be used for a short period with a cloth barrier placed between the heat source and the skin to avoid burns.
But heat does not treat all causes of pain, and it should not be relied upon alone if symptoms persist or increase in severity.
The Vatican announced that Pope Leo XIV was diagnosed with lung cancer after surgeons removed part of his right lung on Tuesday.
The Vatican stated that the Pope had pulmonary adenocarcinoma, a common type of lung cancer, and that tissue examinations conducted during the operation confirmed what doctors had suspected based on the initial examinations.
What is lung cancer?
According to the Cleveland Clinic website, lung cancer is a disease that occurs when cells in lung tissue grow out of control and form tumors.
Cancer appears in the airways, or alveoli, and can cause damage to the lungs and spread to other parts of the body, which is known as metastatic lung cancer, which may eventually lead to organ dysfunction.
Lung cancer often does not cause any symptoms until it reaches an advanced stage. This is why it is important to undergo early screening if you are among the groups most at risk.
The most common symptoms include: a new or worsening cough, coughing up blood, shortness of breath, chest pain, hoarseness, and unexplained weight loss.
Lung cancer is the third most common type of cancer in the United States, and it is the first cause of death from cancer, both in the United States and globally.
Smoking is considered the main risk factor for infection; It is never too late to quit smoking, as quitting reduces the possibility of infection.
Other risk factors include: passive smoking, exposure to radon gas, and air pollution.
Types of lung cancer
Among them is non-small cell lung cancer, which is the most common type, and its subtypes include: adenocarcinoma, squamous cell carcinoma, adenosquamous carcinoma, and sarcomatoid carcinoma.
As well as small cell lung cancer, this type grows more quickly and is more difficult to treat than the non-small cell type. It is often discovered as a small lung tumor that has already spread to other parts of the body.
Other types of cancer may arise in or around the lungs, including lymphomas (cancer of the lymph nodes), sarcoma (cancer of the bone or soft tissue), and pleural mesothelioma (cancer of the lung lining).
What are the early signs of lung cancer?
Lung cancer often does not cause any symptoms in its early stages, however, a cough or pneumonia that recurs after treatment may be an early sign of lung cancer. So, consult a doctor if you develop symptoms that worry you.
Causes of lung cancer
Lung cancer occurs when cells keep dividing when they shouldn't.
Cell division is a natural process, but all cells contain an internal “stopping mechanism” that prevents them from growing uncontrollably, or leads to their death when necessary.
When the cell divides many times, or undergoes many changes and mutations, this stopping mechanism is activated.
As for cancer cells, changes occur in them that lead to the disruption of this stopping mechanism. The cells continue to multiply unchecked, interfering with normal cell functions. Cancer cells can also spread to the lymph nodes or bloodstream, and then to other places in the body, leading to the spread of damage.
How do doctors diagnose lung cancer?
Diagnosing lung cancer may be a multi-stage process. Your doctor will begin by examining you and asking you about your symptoms. He may request blood tests and a chest X-ray. After that, you may undergo additional tests to rule out or diagnose cancer.
These tests may include imaging: CT scans can show more detailed pictures of changes in your lungs.
A CT scan can show how far the cancer has spread, and a brain MRI can show whether it has spread to your brain.
Biopsy: If imaging results indicate cancer, the doctor may take tissue or fluid samples for testing.
The doctor may obtain a sample through bronchoscopy, using a needle through the skin, or through surgery.
A specialist examines the sample to detect the presence of cancer cells and determine the type of cancer.
Molecular testing: A pathologist can examine tissue or fluid samples to detect genetic changes that may affect your treatment plan.
Stages of lung cancer
Your doctor may tell you the stage of your cancer when you are diagnosed. “Stage” is a summary of how advanced the cancer is; Its determination usually depends on the size of the primary tumor, the extent to which it has invaded surrounding tissues, and whether it has spread to lymph nodes or other organs. This helps the health care provider determine treatment options and affects future prognosis (prognosis).
The general stages of lung cancer are as follows:
Stage (site of origin/in place of origin): Abnormal cells are found in the lining of the airways.
Stage 1: The tumor is less than 3 centimeters (cm) in size and has not spread beyond the lung.
Stage II: The tumor is between 3 cm and 7 cm in size, and/or has spread to nearby lymph nodes, structures, or tissues. The tumor did not spread to other lobes of the same lung, or to the other lung, or to other organs.
Stage III: The tumor is larger than 5 cm and/or has spread to nearby lymph nodes, structures, or organs, but has not spread to the other lung or distant organs.
Stage 4: The cancer has spread to the other lung, the lining of the lungs, the fluid surrounding the lungs, the heart, the sac surrounding the heart (pericardium), or to distant organs.
How is lung cancer treated?
Lung cancer treatments are designed to get rid of cancer in the body or slow its growth. Your treatment plan depends on the type of cancer, its location, how far it has spread, and many other factors. In many cases, you may receive a combination of two or more types of treatments that target the cancer in different ways.
Treatment options may include:
Surgery: The surgeon removes a single tumor, or parts of the lung. You may be a candidate for surgery if you have a tumor that has not yet spread.
Chemotherapy: Chemotherapy drugs (often a combination of two or more drugs) are designed to shrink tumors and prevent the growth of cancer cells.
Radiation therapy: Radiation uses high-powered energy beams to destroy cancer cells.
Radiofrequency ablation: This technique uses high-energy radio waves to heat cancer cells and destroy them.
Targeted drug therapy: These are medications that target genetic changes that help cancer grow in some people.
Angiogenesis inhibitors: These are a type of targeted drugs that can prevent a tumor from forming new blood vessels that cancer cells need to grow.
Immunotherapy: These medications train your immune system to fight cancer.
Some treatments may aim to relieve symptoms rather than eliminate the cancer; These treatments include procedures to shrink or remove tumors blocking the airways, or to remove fluid accumulated around the lungs.
