Archive for category: HOT NEWS

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Injuries to the rotator cuff not only cause severe pain but also limit limb movement; in more serious cases, patients may be unable to perform even basic movements.

For those with particularly severe injuries, surgery is often necessary to restore full function. However, surgery alone cannot guarantee a perfect outcome; active post-operative exercises are essential to repair the tendons. Only through this combination can the healing of rotator cuff injuries be effectively and rapidly promoted.

01Symptoms of rotator cuff injuries

If the rotator cuff is injured, pain is one of the primary symptoms. However, this pain does not appear immediately; instead, it develops gradually.

Starting with mild discomfort and progressing to severe pain indicates a rotator cuff injury, which could be a tendon tear or a rotator cuff avulsion. However, some individuals may experience unbearable pain. In such cases, the issue may extend beyond a simple rotator cuff injury and could be accompanied by a fracture, hairline fracture, or dislocation.

In addition to pain, swelling, redness, or even bruising may occur in the rotator cuff area. Furthermore, moving the arm may become very difficult. These are also common symptoms of a rotator cuff injury.

02 How to Prevent Shoulder Injuries

1. Be Mindful of Protection

Whether you are older or younger, it is important to be mindful of protecting your shoulder joints and to avoid falls and impacts as much as possible. For older individuals or those who have previously suffered rotator cuff injuries, avoid lifting heavy objects with the affected arm whenever possible. Doing so can cause severe strain on the rotator cuff tendons, leading to further damage or even a tear.

2. Perform Proper Warm-Up Exercises

Athletes are also prone to rotator cuff injuries. Although they do not engage in excessive physical labor, repetitive training and extreme arm abduction can still cause tendon damage, particularly among swimmers and weightlifters. Therefore, in addition to taking protective measures, it is essential to warm up thoroughly before exercising to loosen up the body. This significantly reduces the likelihood of rotator cuff injuries. Additionally, ensure that your exercise form and technique are correct during workouts; this provides an extra layer of protection for your rotator cuff.

03Home Exercises for Shoulder Injuries

Exercise 1: Prone Rowing

For this exercise, lie face down with the affected arm extended off the bed, hanging naturally. Hold a dumbbell—choose one that isn’t too heavy and work within your limits. As you exhale, extend your arm backward and pull the dumbbell upward. As you inhale, return your arm to the starting position. Repeat this movement. The exercise should last approximately 32 seconds.

Exercise 2: Prone Shoulder Extension

For this exercise, lie face down with the affected arm extended off the bed, straight and hanging naturally, with a slight fist. As you exhale, extend your arm backward; as you inhale, return your arm to the starting position. Repeat the exercise. The duration is approximately 32 seconds.

Exercise 3: Supine Arm Raise

For this exercise, lie on your back. Slowly raise the affected arm, then lower it to your side. Keep the arm relaxed with fingers spread apart, and breathe evenly and gently. Repeat the exercise. The duration is approximately 32 seconds.

Exercise 4: Supine External Rotation

For this exercise, lie on your back. Bend the affected arm at the elbow to a 90-degree angle, with the palm slightly clenched. Keep the upper arm pressed against your torso at all times, then slowly rotate the forearm of the affected arm outward. Repeat the exercise. Duration: approximately 32 seconds.

The four exercises above are all recovery exercises for rotator cuff injuries. They can effectively improve upper limb joint stability and muscle strength. However, they should be performed 40 minutes after a meal for optimal results.

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.

Mealtime should be the most enjoyable part of the day, but for various reasons, we tend to eat faster and faster—whether we’re busy with school, work, or daily chores. What you may not realize, however, is that eating too quickly can lead to a range of health issues!

Older people often say, “Eat slowly, eat slowly—be careful not to choke.” In reality, eating too fast is about more than just choking; it can lead you to eat more, cause higher blood sugar levels, and even trigger related health issues!

01 The Dangers of Eating Too Fast

Numerous studies have shown that people who eat quickly are 2.15 times more likely to become obese than those who eat slowly! Eating quickly causes blood sugar levels to rise rapidly, prompting the body to release large amounts of insulin. Therefore, if you’re trying to lose weight, it’s essential to chew slowly and thoroughly while eating smaller portions. This not only reduces your risk of obesity but also increases feelings of fullness—killing two birds with one stone!

Did you know? Eating too quickly can actually lead to vascular issues. When you eat too fast, you chew less, which reduces jaw muscle activity and is detrimental to cardiovascular circulation. Furthermore, eating too quickly can cause your heart rate to accelerate. For people with pre-existing heart conditions, this can easily trigger palpitations and discomfort. So, don’t eat too fast—chewing slowly and thoroughly offers many benefits.

02 Four Tips to Help You Eat More Slowly

Since eating too fast affects our physical health and makes it easy to gain weight, we should eat more slowly. In fact, for many people, eating quickly is a behavior that’s practically hardwired into their genes. So what can we do about it? How can we slow down our eating pace?

1. Don’t watch TV or use your phone while eating

Although scrolling through shows or playing on your phone while eating is fun, it keeps your mouth moving nonstop, leading you to unconsciously eat too much. So, put away your screen and focus your attention on the food you’re enjoying—you’ll likely find that your eating speed slows down as a result.

2. Chew consciously

Many people, once they feel hungry, can’t wait to stuff their mouths full and eat heartily. While this may provide a sense of satisfaction, it has only drawbacks and no benefits. When eating, chew consciously, take small bites, and chew several times before swallowing. You can also drink a little water to slow down your eating pace and help you enjoy the pleasure of eating.

3. Change Your Dining Environment

A comfortable environment not only alleviates anxiety but also lifts your spirits and enhances your appreciation of food. While eating, chat with family members to create a pleasant atmosphere. Put some thought into meal preparation—experiment with plating and presentation—and you’ll naturally slow down your eating pace.

4. Choose Low-Glycemic Foods

If you frequently eat large portions of rice and struggle to control your portion sizes, try incorporating more low-glycemic foods and high-quality proteins into your diet—such as buckwheat noodles, vegetables, beef, and fresh shrimp. These options are highly satisfying, keep you full longer, and are less likely to contribute to weight gain.

For the sake of your health, please don’t eat too quickly. Eating isn’t just about filling your stomach; when you chew slowly and savor your food, you’ll truly appreciate the charm of good food.

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.

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.

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.

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.