6 Popular Ways to Do Intermittent Fasting

In recent years, intermittent fasting has gained popularity due to the various health benefits it offers. It is claimed to improve weight loss, and metabolic health along with other myriad of health benefits.

Read on to know what intermittent fasting is and what are the various ways to do it.

What is intermittent fasting?

Intermittent fasting is not a diet plan but in fact a pattern of eating. It’s a way of scheduling the meals such that you restrict the intake of foods and sweetened beverages for a specific period of time everyday (usually 10-16 hours) and eating only during the remaining hours. People can pick any window to eat that works for them. During the fasting time only unsweetened, non-caloric beverages like water, green tea, black tea and black coffee can be taken, but nothing that requires digestion.

How does intermittent fasting works?

The theory behind intermittent fasting is that it deprives the body of calories for an extended period of time and forces the body into a temporary state of starvation, in which, it burns that fat cells to provide energy to the body. The result is improved weight loss and decreased body-fat ratio.


Source: Medical News Today

The benefits of intermittent fasting

Dietitians and experts recommend 12 to 14 hours of intermittent fasting for most people, as it helps to break the pattern of mindless eating and encourages intake of balanced meals. According to dietitian Amy Shapiro, the founder of Real Nutrition Intermittent fasting allows for proper digestion of food and better sleep. Moreover, intermittent fasting is great to regulate the hormonal balance of the body. Experts agree that in general, this style of fasting is safer and more in line with the natural way of eating. Not only is it beneficial for health, but it is a mode of eating that can be safely carried for a longer period of time.

There are many schedules of intermittent fasting that can be followed for beneficial weight loss. You can pick any one and try to make it work with your lifestyle.

  1. The 16:8 method—fast for 16 hours per day: this method is also known as the Leangains Diet. Fasting for 16 hours a day leaves an 8-hour window to eat. This method may be helpful for someone who has tried the 12-hour method but did not benefit from it. If the sleep time is incorporated into the fast time, then one can finish the evening meal by 8pm and then eat the next day at noon.

An animal study found that limiting the feeding time to 8 hours provided protection from obesity, diabetes, inflammation and liver diseases in comparison to animals that ate whatever they wished.

  1. The 5:2 method—fast for 2 days per week: with this method, people eat standard amount of healthy food for five days and reduce caloric intake for two days per week. During the low calorie days, the intake should be 500-600 calories. There should not be consecutive fasting days, for instance, one can fast on Monday and Wednesday, but not Monday and Tuesday.

This method of fasting has been found to improve insulin sensitivity and improved weight loss.

  1. Alternate day fasting: this method involves fasting every other day. Some people take no solid food during the fasting days, while others restrict the caloric intake to 500 calories. On feeding days, however, people choose to eat as much as they want. Research shows that this method of fasting improves heart health in both healthy and overweight adults and is very effective for weight loss. However, this form of fasting is not beginner friendly, and might be difficult to maintain in the long run. It is recommended to start this form of intermittent fasting after consulting a healthcare provider.
  2. Weekly 24-hour fast: this method is also known as the eat-stop-eat method. It involves eating no food for 24-hours at a time, while they can have water, tea and other unsweetened, calorie-free beverages. On non-fasting days, people can return to normal eating patterns.
  3. The 14:10 method—fasting for 14 hours per day: this method of fasting is similar to the 16:8 one, but involves a 14-hour fasting window. It is slightly easier to stick to than the 16 hour fast, however, the caloric deficit is less in this window and weight loss is slightly less effective.
  4. Fasting for 12 hours per day: this method inculcates adhering to a 12-hour fasting window every day. This method is relatively beginner friendly as the fasting window is smaller, and much of the fasting occurs during sleep. The easiest way to follow this method is to include the period of sleep in the fasting window, for instance, a person could fast from 7pm to 7am, with no dinner after 7pm and breakfast at 7am.

For a long and sustainable weight loss, add lifestyle modifications in addition to dietary ones, only then can weight loss be sustainable. Seek professional help for your diet instead of relying on self-help.

Tattoo Removal: Type of Q-Switched Lasers and Beams

Laser treatment is a mainstay when tattoo removal is concerned. This treatment is considered to be less painful than some other methods.  Laser treatments are segmented. This means that the laser applied to remove a specific tattoo may be different from the one used to remove another type of tattoo. Some people may not know this, but there are different wavelengths that can be used to remove tattoo colours.

There is a reason why laser beams are very useful in removing tattoos. These tattoos are visible on the skin because the ink cannot be broken down easily. The laser removal tools work through the decomposition of ink in the skin. This device breaks up the ink in the skin for easier processing and disposal.

Laser Tattoo Removal

You may be living in Sydney and require help in removing your tattoo. This service can be easily offered with the highest quality at the tattoo removal services available.

The article gives you an idea of the various types of Q-switched laser beams. You will also get to see the functions of each beam on the skin during operation.

The Q-Switched laser beams are the most used in the tattoo removal market. This is because the laser beam produces the best results with little side effects. Here are some of the Q-switched laser beams currently in the market:

Q-Switched Ruby:

The Ruby produces a red beam which enhances the decomposition of very dark-coloured tattoos. This fast acting laser removes the tattoos well into the dermis. The results are mostly favourable. Also, fewer visits are required to get the skin healed depending on the size of the tattoo.

Q-Switched Frequency-Doubled YAG:

This laser produces a very direct effect on the ink in the skin. This laser produces a green beam. It is very effective in erasing tattoos that were designed with a range of bright colours. This laser is also very effective in taking off some unwanted spots in the body. The wavelength from the laser easily absorbs into the skin and breaks down the pigment in the skin. This makes it easier for the body to process the ink and pass it out.

Q-Switched YAG:

The Q-switched YAG is built with a very low light which is difficult to see with the naked eye. This laser is best for customers with dark skin. This laser has a low absorption ratio to the melanin content of the body. For those who may not know what melanin is – it’s what gives the human skin colour. This is why it is good for darker pigments.  This laser is very suitable for darker skin. It is also suitable for dark ink pigments.

Q-Switched Alexandrite:

The Q-switched Alexandrite creates a red beam and is suitable for small-sized tattoos. This laser is also very suitable for dark skin. This is because the laser is absorbed into the melanin at a slow rate. This prevents the incidence of any unwanted skin problems. This laser is popular because it has a lesser wavelength which works well on small tattoos made with dark ink.


The Q-switched lasers continue to gain prominence in the tattoo removal market. All of these beams are available at the nearest tattoo Sydney removal service you desire. With the help of a trained expert in tattoo removal, your skin will regenerate very well. It is important to note that the results you experience depend on the individual that is in charge of the removal.

What Services Do Hearing Centers Provide?

According to estimates from the Bureau of Labor Statistics (BLS), there are about 13,300 audiologists operating in the United States. While audiologists find themselves employed at several different types of facilities, hearing centers are among the most common.

Hearing centers, as the name might suggest, are places where people can go to receive hearing tests and treatments that will help improve their hearing. Currently, about 15 percent of adults report having hearing difficulties. As a result, many new hearing centers open with each passing year.


Audiologists are among the most qualified individuals to address tinnitus and other common hearing issues. These individuals have received a formal education, certification, and are familiar with the hearing treatments that have been proven to be the most effective. They are also qualified to properly administer a hearing test—following the test, finding the hearing treatment that best meets your needs should be much easier.

In this article, we will discuss some of the many different services that your local hearing center may provide. Each of these services is designed to help ensure people are hearing at their very best and to potentially increase their quality of life. By understanding which services are likely available, you’ll be able to determine if a trip to a hearing center is right for you.

Hearing Evaluations (Hearing Tests)

Upon your visit to a hearing center, the first thing you’ll probably be asked to do is undergo a series of hearing tests. These tests, which usually take about 60-90 minutes to fully complete, examine multiple different aspects of how you hear. They’ll look at things such as the tones and pitches you can hear, the volumes you are capable of hearing, and whether the hearing between your left and right ears is symmetrical.

Audiometric testing, for example, exposes the listener to a range of hearing frequencies in order to determine if they can hear ordinary conversations. Tympanometry, another type of hearing examination, evaluates the health of the middle ear (which is where the crucial eardrum is located). Your audiologist may also ask a series of questions that will help them recognize the underlying cause of your hearing issues. Once these tests are completed, they will recommend an appropriate treatment plan.

Tinnitus Management

Tinnitus is an incredibly common hearing issue that, contrary to popular belief, can affect people of all ages. Individuals who are suffering from tinnitus will regularly hear buzzing, ringing, and other types of noises, despite the fact that there is no external source making these noises. Managing tinnitus will be incredibly important because tinnitus is often at the core of other hearing issues.

If you are one of the roughly 12 percent of adults who experience tinnitus, a hearing center may be able to help you. In fact, some of the best hearing centers even use a tinnitus-centric approach to treatment. Some common tinnitus treatments include Oticon Tinnitus SoundSupport, Widex Zen Tinnitus Treatment, and Tinnitus Retraining Therapy. Your audiologists may also be able to help you with (or at least make referrals) some of the complications that come with tinnitus, such as sleep disorders, anxiety, and depression.

Hyperacusis Management

Hyperacusis is a hearing condition that causes ordinary people to perceive ordinary sounds (such as a running faucet) as “unbearably loud.” While this condition affects less than 1 percent of the population, it is one that needs to be taken very seriously. Untreated hyperacusis can cause seizures, balance issues, and various other challenges.

Hyperacusis treatment will usually involve trying to “reset” the way the center of the brain perceives (and reacts) to volume. It is a very personal condition that often requires customized treatment plans. While some people with hyperacusis will purchase earplugs or avoid interactions with others, the treatments offered by audiologists are much more permanent.

Hearing Aid Assistance and Live Speech Mapping

Many people require hearing aids in order to hear at their absolute best. However, not all hearing aids are created equally. The hearing aid that makes the most sense for you will depend on the severity of your hearing loss, the symmetry of the hearing loss, and whether you desire to have any special tech features.

Today’s hearing aids include Bluetooth technology, smartphone technology, and many other modern functions. Your audiologist will also help you with a process known as live speech mapping. Live speech mapping makes it easier for people to see the benefits of owning hearing aids and, ultimately, find the hearing aid that is a perfect fit.

Earwax (Cerumen) Management

Excessive earwax is one of the many reasons you may currently be experiencing hearing challenges. Some people naturally produce more earwax (which is also known as cerumen) than others, which will require cleaning and removal. A qualified audiologist will help you make sure your earwax is safely removed without causing any damage to your inner ear canal.

Future Support

While a trip to your local hearing center can be incredibly productive, you may require additional assistance outside of your visit. For example, if your hearing aids begin to experience difficulties or stop working, you will want someone who can help fix them. You may also have questions about your tinnitus or other hearing issues. Most hearing centers will offer some support over the phone. Many will even be willing to make house calls, for an additional cost.

Financial Assistance

One of the most common questions people have is, “Does my insurance cover an audiologist visit?” The answer to this question, as you might expect, will depend on many different things. Some insurance policies are much more extensive than others, meaning that you may need to cover some of the expenses on your own. Fortunately, many top hearing centers offer financial assistance, using programs such as CareCredit.


Hearing centers can help improve the way you hear and experience the world. They offer many different services and can treat many different types of hearing issues (such as tinnitus). If you have recently had difficulties with hearing, scheduling an appointment at a hearing center may be in your best interest.

Smoking habits among medical and nursing students

If we are asked to name one stubborn evil of the society that has plagued it for centuries now, it will have to be the habit of smoking. When you visit a physician with your troubles, amongst the series of questions presented before you, one or two of them is inevitably concerned with your relationship with smoking. But interestingly, studies that were previously conducted to assess the credibility of medical and nursing students as the origin of future treatments that stems from smoking and tobacco consumption, it was discovered that they too indulge in this habit. However, the primary aim of the study was to compare the smoking habits of these medical and nursing students and outline whether or not their course of education has inculcated any change in this pattern.

Smoking habits

This research was conducted over 1000 students pursuing a career in medicine and nursing from a single university and was studied using a questionnaire containing the Fagerstrom test meant to measure nicotine dependence. Out of the entire capacity, only 397 medical and 126 nursing students took and completed the survey. However, the results established the fact that the number of medical students smoking amounted to only 3.3% while the number of nursing students was around 13.5%, which is much lesser when compared to the former group. Furthermore, more nursing students (17.8%) were smokers in the past than medical students (9.8%). Additionally, the severity as proclaimed by the Nicotine dependence test which in turn depends on five or six other factors in the FTND was found to be higher in the case of nursing students that their medical counterparts.

After comparing the departmental credentials, this same survey was utilized to check the difference in numbers within the classes; the smoking or quit rates did not deviate by large numbers across class years in both the medical and nursing batches. While the number of students who quit smoking in the group of nursing students was moreover constant, the medical students, however, had a different picture to present. The distinction in the latter classification was in the time since quitting which significantly varied across the class years and thereby produced an uneven graph. Even though the smoking habits of the medical and nursing students negligibly altered during their academics, a considerable population of the medical students quit smoking just before entering college while the nursing students nourished the habit even when in college and gave up on it later.

After having gone through all the above-mentioned facts and numbers, we can safely conclude that the smoking habits that prevailed amongst the medical and nursing students have reduced considerably over the last few years and the most glaring reason that can be assigned to this decline is the awareness that they are brought in touch with by their academic courses. Nonetheless, the universities and government must still make efforts to promote the consequences of a prolonged smoking habit amidst students and try to convince them to switch to e-liquids to eradicate the use of tobacco. Both these groups of students are potential advisors and rescuers of patients and the overall public health in accordance with smoking.

Top 10 Tips to Stay Awake While Studying

Sleep is the enemy when it comes to studying for long hours late at night to cram for an important exam or test. Sleep gets in the way of you reaching your goals. If you study early on in the morning and you’ve got a fresh mind then things come easily enough, but if you try to study in the afternoon or late at night, the urge to sleep rises as you try to study for longer. There comes a point where you just get restless and you’re left with two choices; you can put the books down and try to get some rest, or you can fight the urge to sleep and continue studying. The problem is that it’s all too easy to fall asleep when studying. What you want to do is stay awake and fight off the need for sleep.


Here we have ten effective tips to help you fight away sleep while studying late into the night. Take note of how making small changes to your study schedule could make it easy to cast off the drowsiness and continue studying long into the night.

  • Keep the Study Room Well Lit

The first – and biggest – mistake many students make is that they study with just the light of a table lamp to keep them company. This leaves much of their room left unlit, which creates a cosy and comfortable environment that is going to tempt you into going to bed and falling asleep. Keep the room well lit to avoid this and make it easier to stay awake.

  • Sit On your Chair, not your Bed

Where you sit can go a long way when studying for a long time. Try to sit at a chair with good back support and a table in front of you. This helps you to stay alert and active when studying. If you were to lie down when studying it makes it all too easy to feel lazy and sleepy. Make sure that you regularly move your body parts while sat at the chair too to prevent them from going dormant.

  • Avoid Eating Heavy Meals

We’ve all had a heavy meal that leaves us feeling drowsy. If you go into studying in that kind of mood then you won’t be able to help falling asleep. Eating a heavy meal leaves you relaxed and full and can make it difficult to keep your eyes open. The lethargy that comes with eating a heavy meal also makes it harder to retain information, on top of making you more likely to go to bed. Don’t think that you’ll have to starve yourself to study though. Just eat a little earlier and choose a lighter meal option.

  • Get Plenty of Water

Water is recommended to students not only to keep them hydrated but also because it keeps you alert. This is one of the best studying hacks around. If you drink a lot then you need to get up regularly to pee. Having to pee like that keeps you alert and ensures you move around enough to stay awake. Getting a lot of water also hydrates your brain and makes it better able to read, process, and retain information.

  • Stick to “Early to Bed, Early to Rise”

They say that being early to bed and early to rise makes a man healthy, wealthy, and wise. There’s some truth to that saying as getting to bed early will mean that you sleep enough to wake up feeling refreshed and energized. You can take that fresh mind and better concentrate on your studies. Fresh and ready minds are better able to concentrate and retain information.

  • Take an Afternoon Nap

If you’ve been stuck studying since morning, then you should be sure to take an afternoon nap. Getting a nice nap will stop your brain from getting too exhausted. It can also help you to avoid sleeping when studying late at night. Just a short nap is all you need to keep the drowsiness at bay.

  • Keep Your Body Awake and Alert

If you study in the same position for too long then you’re more likely to be hit by drowsiness and sleepiness. When you start to feel sleepy you should get up out of your chair and stretch your arms and legs. Take a few steps around your room and consider studying while walking. Studying while walking has been shown to improve concentration and stave off sleep.

  • Read Out Loud When Studying

This trick is a simple but effective way to stave off lethargy. Reading out loud minimizes the risk of sleeping while studying. This has something to do with listening to your own voice. You should teach yourself similar to how a teacher would explain topics in the classroom. Read out loud as if you were a teacher teaching yourself. This improves your learning power while making it easier to stay wake while studying.

  • Learn by Writing

Doing nothing but reading text on a page is just monotonous and it makes it more likely to feel bored. Boredom is the first step towards sleepiness. Keep the lethargy at bay by being more active in your studying. Learn by writing by taking down notes and other such things. This keeps your brain active because it focuses on using the pen and paper and it makes it easier to recall what you learn.

  • Avoid Hitting Heavy Subjects at Night

You’ll feel more sluggish at night if you try to solve complex problems or learn more difficult subjects. It’s recommended that you stick to easy and light sections of the syllabus at night. Leave those tough subjects for the day time when you are more fresh and alert. Late night studying should be for easy and interesting topics that you enjoy.

If you’re a student who is ready to sacrifice their sleep for grades, then these tips will certainly help you to reach those all-important academic goals.