How To Gain Weight (Healthily!)

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What Do You Have To Gain?

We have previously promised a three-part series about changing one’s weight:

  1. Losing weight (specifically, losing fat)
  2. Gaining weight (specifically, gaining muscle)
  3. Gaining weight (specifically, gaining fat)

There will be, however, no need for a “losing muscle” article, because (even though sometimes a person might have some reason to want to do this), it’s really just a case of “those things we said for gaining muscle? Don’t do those and the muscle will atrophy naturally”.

Here’s our first article: How To Lose Weight (Healthily!)

While some people will want to lose fat, please do be aware that the association between weight loss and good health is not nearly so strong as the weight loss industry would have you believe:

Shedding Some Obesity Myths

And, while BMI is not a useful measure of health in general, it’s worth noting that over the age of 65, a BMI of 27 (which is in the high end of “overweight”, without being obese) is associated with the lowest all-cause mortality:

BMI and all-cause mortality in older adults: a meta-analysis

Here was our second article: How To Build Muscle (Healthily!)

And now, it’s time for the last part, which yes, is also something that some people want/need to do (healthily!), and want/need help with that.

How to gain fat, healthily

Fat gets a bad press, but when it comes to health, we would die without it.

Even in the case of having excess fat, the fat itself is not generally the problem, so much as comorbid metabolic issues that are often caused by the same things as the excess fat.

So, how to gain fat healthily?

  • Obvious but potentially dangerously misleading answer: “in moderation”
  • More useful answer: “carefully”

Because, you can “in moderation” put on less than one pound per week for a few years and be in very bad health by the end of it. So how does this “carefully” work any differently to “in moderation”?

The key is in how we store the fat

Not merely where we store it (though that’ll follow from the “how”), but specifically: how we store it.

  • When we consume energy from food in excess of our immediate survival needs, our body stores what it can. This is good!
  • When our body is receiving energy from food faster than it can physically process it to store it healthily, it will start shoving it wherever it can instead. This is bad!

This is the physiological equivalent of the difference between tidying a room carefully, and cramming everything into one cupboard in 30 seconds just to get it out of sight.

So, you do need to consume calories yes, but you need to consume them in a way your body can take its time about storing them.

We’ve written before about the science of this, so we’ll share some links, but first, here are the practical tips:

  • Do not drink your calories. Drinking calories tends to be the equivalent of injecting sugars directly into your veins, in terms of how quickly it gets received.
    • See also: How To Unfatty A Fatty Liver ← this is highly relevant, because the same process that results in unhealthy weight gain, results in liver disease, by the same mechanism (the liver gets overwhelmed).
  • Eat your greens. No, they won’t provide many calories, but they are critical to your body not being overwhelmed by the arrival of sugars.
    • See also: 10 Ways To Balance Blood Sugars ← the other 9 things are also helpful for not putting on fat unhealthily, so using these alongside a calorie-dense diet can result in healthy fat gain as needed
  • Get more of your calories from fats than carbs. Fats will not overwhelm your body’s glycemic response in the same way that carbs will.
  • Consider going low-carb, but even if you choose not to, go for carbs with a low glycemic index instead of a high glycemic index.
  • Need healthy fats in a snack? Enjoy nuts (unless you have an allergy); they will be your best friend in this regard. As an example, a mere 1oz portion of cashew nuts has 157 calories.
  • Need healthy fats for cooking? Enjoy olive oil, as it has one of the healthiest lipids profiles available, and is a great way to increase the calorific content of many meals.

Lastly…

Be patient, enjoy your food, and stick as best you can to the above considerations. All strength to you.

Take care!

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  • Dyslexia Test

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    (and it’s mostly not about reading/writing!)

    More than just shuffled letters

    This video provides a self-test based on the Bangor Dyslexia Test (BDT). The BDT is 94% accurate in identifying dyslexia, and it includes 9 parts, with a mix of questions and tasks. Answering “yes” or struggling with tasks indicates possible dyslexia. Collecting 4+ indicators suggests dyslexia, but of course is not a replacement for official diagnosis.

    It’s best to watch the video if you can, but here’s what to expect:

    1. Left-Right confusion: point your left hand to your right/left shoulder.
    2. Family history: any family members with dyslexia or struggles with reading/writing?
    3. Repeating numbers (order): repeat a given sequence of numbers in order.
    4. Letter confusion (e.g. b/d): do you confuse letters like “b” and “d” beyond age 8?
    5. Times tables: recite the 6, 7, and 8 times tables.
    6. Word manipulation: replace the letters in a word to create a new word, e.g. change “slide” (s ⇾ g) to “glide.”
    7. Repeating numbers (reversed): repeat a given sequence of numbers in reverse order.
    8. Months in reverse: recite the months of the year in reverse order.
    9. Subtraction: do you struggle with subtraction, e.g. 44-9 or 55-12?

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    In contrast, the left-right thing is interesting, because when I was first learning Arabic, I had no trouble reading/writing right-to-left, but I initially struggled so much to remember which way the “backspace” key would take me (in Arabic the backspace key backspaces to the right, despite still pointing to the left).

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    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

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    Take care!

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  • A new government inquiry will examine women’s pain and treatment. How and why is it different?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The Victorian government has announced an inquiry into women’s pain. Given women are disproportionately affected by pain, such a thorough investigation is long overdue.

    The inquiry, the first of its kind in Australia and the first we’re aware of internationally, is expected to take a year. It aims to improve care and services for Victorian girls and women experiencing pain in the future.

    The gender pain gap

    Globally, more women report chronic pain than men do. A survey of over 1,750 Victorian women found 40% are living with chronic pain.

    Approximately half of chronic pain conditions have a higher prevalence in women compared to men, including low back pain and osteoarthritis. And female-specific pain conditions, such as endometriosis, are much more common than male-specific pain conditions such as chronic prostatitis/chronic pelvic pain syndrome.

    These statistics are seen across the lifespan, with higher rates of chronic pain being reported in females as young as two years old. This discrepancy increases with age, with 28% of Australian women aged over 85 experiencing chronic pain compared to 18% of men.

    It feels worse

    Women also experience pain differently to men. There is some evidence to suggest that when diagnosed with the same condition, women are more likely to report higher pain scores than men.

    Similarly, there is some evidence to suggest women are also more likely to report higher pain scores during experimental trials where the same painful pressure stimulus is applied to both women and men.

    Pain is also more burdensome for women. Depression is twice as prevalent in women with chronic pain than men with chronic pain. Women are also more likely to report more health care use and be hospitalised due to their pain than men.

    woman lies in bed in pain
    Women seem to feel pain more acutely and often feel ignored by doctors.
    Shutterstock

    Medical misogyny

    Women in pain are viewed and treated differently to men. Women are more likely to be told their pain is psychological and dismissed as not being real or “all in their head”.

    Hollywood actor Selma Blair recently shared her experience of having her symptoms repeatedly dismissed by doctors and put down to “menstrual issues”, before being diagnosed with multiple sclerosis in 2018.

    It’s an experience familiar to many women in Australia, where medical misogyny still runs deep. Our research has repeatedly shown Australian women with pelvic pain are similarly dismissed, leading to lengthy diagnostic delays and serious impacts on their quality of life.

    Misogyny exists in research too

    Historically, misogyny has also run deep in medical research, including pain research. Women have been viewed as smaller bodied men with different reproductive functions. As a result, most pre-clinical pain research has used male rodents as the default research subject. Some researchers say the menstrual cycle in female rodents adds additional variability and therefore uncertainty to experiments. And while variability due to the menstrual cycle may be true, it may be no greater than male-specific sources of variability (such as within-cage aggression and dominance) that can also influence research findings.

    The exclusion of female subjects in pre-clinical studies has hindered our understanding of sex differences in pain and of response to treatment. Only recently have we begun to understand various genetic, neurochemical, and neuroimmune factors contribute to sex differences in pain prevalence and sensitivity. And sex differences exist in pain processing itself. For instance, in the spinal cord, male and female rodents process potentially painful stimuli through entirely different immune cells.

    These differences have relevance for how pain should be treated in women, yet many of the existing pharmacological treatments for pain, including opioids, are largely or solely based upon research completed on male rodents.

    When women seek care, their pain is also treated differently. Studies show women receive less pain medication after surgery compared to men. In fact, one study found while men were prescribed opioids after joint surgery, women were more likely to be prescribed antidepressants. In another study, women were more likely to receive sedatives for pain relief following surgery, while men were more likely to receive pain medication.

    So, women are disproportionately affected by pain in terms of how common it is and sensitivity, but also in how their pain is viewed, treated, and even researched. Women continue to be excluded, dismissed, and receive sub-optimal care, and the recently announced inquiry aims to improve this.

    What will the inquiry involve?

    Consumers, health-care professionals and health-care organisations will be invited to share their experiences of treatment services for women’s pain in Victoria as part of the year-long inquiry. These experiences will be used to describe the current service delivery system available to Victorian women with pain, and to plan more appropriate services to be delivered in the future.

    Inquiry submissions are now open until March 12 2024. If you are a Victorian woman living with pain, or provide care to Victorian women with pain, we encourage you to submit.

    The state has an excellent track record of improving women’s health in many areas, including heart, sexual, and reproductive health, but clearly, we have a way to go with women’s pain. We wait with bated breath to see the results of this much-needed investigation, and encourage other states and territories to take note of the findings.The Conversation

    Jane Chalmers, Senior Lecturer in Pain Sciences, University of South Australia and Amelia Mardon, PhD Candidate, University of South Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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