Natural disasters are scary and dangerous. They’re impacting cities more often, with floods on the rise in coastal regions and raging wildfires happening more commonly in arid ones.
Homes are where people live, but they also provide a sense of comfort, security, peace, and safety. When a large fire consumes your home, people naturally feel adrift and lost. It’s an understandable feeling, but you need to respond the right way, or if could affect your insurance coverage and ultimate ability to recover.
If your home has been damaged or destroyed by fire, here’s what you need to do.
Call the Police and Insurance Company
The first thing to do after your home catches fire is to make sure your family is safe. After that, you need to call 9-1-1 to get police and firefighters on the scene.
It’s a distressing time, but it’s very important to call the insurance company as soon as possible. The more time elapses, the easier it will be for them to reduce or dismiss your coverage. Your policy likely specifies how quickly you need to respond, and the sooner you can contact them, the better. They will want to know the details from the moment the loss happened, and likely have someone sent out to assess the damage quite quickly if emergency work needs to be carried out.
Document the Schedule of Loss
Homeowners need to submit to their insurance company a document called a Schedule of Loss, which is a detailed list of all the personal property and belongings damaged or destroyed in the fire, along with their monetary value. Whether your coverage recognizes the replacement value or innate worth of the damaged goods, you must provide such a list and make it as detailed as possible.
The more evidence you submit, the likelier it is you will receive a fair settlement. Include before-and-after photographs and videos if you can. It’s a good idea to make this list now, before the fire, so you have it ready in the event of a disaster. If you have higher valued items which the insurance company may question their value or ownership, you should try to locate supporting documentation for these items especially.
Hire an Insurance Lawyer
You may wonder how an insurance lawyer can assist you and if it’s worth the additional expense. It’s hard to overstate the importance of having a knowledgeable, experienced professional at your side during an intensely emotional time. They are able to focus on all claim-related requirements and important communications with the insurer, allowing you time to focus on your family’s well-being.
They know the insurance industry’s tricks and how to push back as a result of their experience. They likely have worked with your insurer and adjuster before. Insurance lawyers will ensure your paperwork is submitted correctly and on time, so insurance companies do not have grounds to reject or undervalue the claim. They’ll also negotiate better on your behalf than you likely would yourself, given their expertise and the time they have.
Often, there are legal arguments to navigate in an insurance claim in determining contract interpretation and what you are entitled to in your policy. Insurance lawyers can help advocate for you where you may not understand you are entitled to more.
Sometimes, insurance companies try underhanded tactics to reduce or avoid payments. For example, they sometimes offer a small chunk of money at the outset, conditional on their final payment. Insurance lawyers will help you steer clear of these tricks. Indeed, insurance companies may not even attempt them if they know you have an insurance lawyer’s assistance.
A person’s home provides physical security and comfort for their family and it’s also a financial nest egg. Anybody would feel devastated upon seeing it go up in flames, but if you remember the above advice and act accordingly, you will hopefully have a positive claims experience and are in the best position to recover from the loss.
The type of pneumococcal disease test you have is usually based on your symptoms. If you have a mild infection, such as an ear or sinus infection, your provider may diagnose and treat you based on your symptoms, medical history, and a physical exam.
Depending on your symptoms, your provider may want a sample of certain body fluids. They may want one or more samples, which could be from your:
Blood
Urine
Sputum
Nostrils (nasopharyngeal swab)
Cerebrospinal fluid (CSF)
Your provider may order a pneumococcal culture, pneumococcal antigen test, and/or a pneumococcal PCR test to help identify the bacteria.
Your sample may be tested using a Gram Stain and/or bacterial culture which involves growing bacteria in your sample to help identify what type is causing your infection. Knowing the cause may help your provider figure out which antibiotic will work best, since some pneumococcal bacteria may have become resistant to certain antibiotics.
During a blood test:
If your provider thinks you might have meningitis or a bloodstream infection, they may collect a blood sample for a pneumococcal PCR test.
A health care professional will take a blood sample from a vein in your arm, using a small needle. After the needle is inserted, a small amount of blood will be collected into a test tube or vial. You may feel a little sting when the needle goes in or out. This usually takes less than five minutes.
During a clean catch urine test:
If your provider suspects that you might have pneumonia, they may want a urine sample for a pneumococcal antigen test, which is often used to test for the pneumococcal bacteria.
You will need to give a urine sample for the test. A health care professional may give you a cleansing wipe, a small container, and instructions for how to use the “clean catch” method to collect your urine sample. It’s important to follow these instructions so that germs from your skin don’t get into the sample:
Wash your hands with soap and water and dry them.
Open the container without touching the inside.
Clean your genital area with the cleansing wipe:
For a penis, wipe the entire head (end) of the penis. If you have a foreskin, pull it back first.
For a vagina, separate the labia (the folds of skin around the vagina) and wipe the inner sides from front to back.
Urinate into the toilet for a few seconds and then stop the flow. Start urinating again, this time into the container. Don’t let the container touch your body.
Collect at least an ounce or two of urine into the container. The container should have markings to show how much urine is needed.
Finish urinating into the toilet.
Put the cap on the container and return it as instructed.
If you have hemorrhoids that bleed or are having your menstrual period, tell your provider before your test.
Your provider may request a sputum sample for a pneumococcal culture. Sputum is a thick type of mucus made in your lungs. If you have an infection or chronic illness affecting your lungs or airways, sputum can settle in your lungs, and you can also cough it up. During the sputum test:
You may be asked to rinse your mouth with water before the sample is taken.
Your provider will ask you to breathe deeply and then cough deeply into a special cup.
Your provider may tap you on the chest to help loosen sputum from your lungs.
If you have trouble coughing up enough sputum, your provider may ask you to breathe in a salty mist to help you cough more deeply.
Your provider may want to do a pneumococcal culture with a sample of cells from inside your nostrils or from the nasopharynx, the uppermost part of your nose and throat.
During a nasopharyngeal (NP) swab:
You will tilt your head back.
Your provider will insert a long swab into your nostril until it reaches your nasopharynx (the upper part of your throat).
Your provider will rotate the swab for 10 to 15 seconds and remove it.
If your provider gets enough of a sample from one of your nostrils, they may only need to do one. But they may need to get a sample from your other nostril as well if they had trouble getting the sample from the first side.
If your provider thinks you might have meningitis or a bloodstream infection, they may collect a sample of your cerebrospinal fluid for a pneumococcal antigen test.
To get a sample of cerebrospinal fluid, a provider will do a procedure called a spinal tap, also known as a lumbar puncture. A spinal tap is usually done in a hospital. During the procedure:
You will lie on your side or sit on an exam table.
A provider will clean your back and inject an anesthetic into your skin, so you won’t feel pain during the procedure. Your provider may put a numbing cream on your back before this injection.
When the area on your back is completely numb, your provider will insert a thin, hollow needle between two vertebrae in your lower spine. Vertebrae are the small backbones that make up your spine.
Your provider will withdraw a small amount of cerebrospinal fluid for testing. This will take about five minutes.
You’ll need to stay very still while the fluid is being withdrawn.
Your provider may ask you to lie on your back for an hour or two after the procedure. This may prevent you from getting a headache afterward.
A few years back, PN co-founder John Berardi, PhD, posted a shirtless photo of himself on his 47th birthday.
He called it his “anti-regress pic” and thanked 30 years of squats, deadlifts, presses, and chin-ups—among other exercises—for his chiseled six-pack, pumped chest, and bulging biceps.
The question many commenters posed:
“Are you on testosterone?”
Dr. Berardi explained in a follow-up post that while he wasn’t against testosterone replacement therapy (TRT) for people who needed it, he himself was not on this therapy, and his testosterone levels were boringly “normal.” He also offered some thought-provoking ideas about testosterone and aging.Dr. Berardi’s take is the opposite of what you generally hear, especially these days when…
The mainstream opinion seems to be that declining testosterone is a harbinger of aging, frailty, and impotence—not to mention a threat to masculinity.
Increasing numbers of middle-aged men are ditching traditional medical checkups for men’s-focused telehealth clinics that specialize in testosterone enhancement.1
Reddit communities have popped up solely to obsess over neuroscientist Andrew Huberman’s supplement recommendations for optimizing testosterone.
Media outlets pump out story after story about “testosterone boosting” foods to eat and “testosterone lowering” foods to avoid.
Whether you’re a coach who fields the “How do I optimize testosterone?” question from clients—or just a regular dude hoping to age well—it’s easy to feel overwhelmed and confused by the conflicting information.
Are declining testosterone levels normal?
Do testosterone-boosting supplement regimens actually work?
Who benefits from testosterone therapy—and who doesn’t?
In this story, we’ll explore those questions and more.
What is testosterone?
Secreted by the testes, testosterone is the sex hormone responsible for male sexual characteristics such as big muscles, deep voices, and hairy chests. It’s a chemical messenger that plays a key role in various processes throughout the body, including sperm production and bone density.
(In women, who also need testosterone to keep various processes humming, testosterone is secreted by the ovaries and adrenal glands. Their bodies just make much less of it; about 10 to 20 times less than men.)
Possibly because of its relationship with muscle growth and sex drive, a lot of cisgender men think of testosterone in binary terms, with lower testosterone being bad and higher testosterone being good.
However, it’s more accurate to think of the relationship between testosterone and health as a continuum that goes from too low (problematic) to too high (also problematic), with the healthy range falling between the two extremes, says Denise Asafu-Adjei, MD, MPH, urologist, men’s health expert, and assistant professor of urology at Loyola University Chicago-Stritch School of Medicine.
As the chart below shows, the dangers of extremely low testosterone are similar to the risks of extremely high amounts (typically only achievable with the use of anabolic steroids).
Problems associated with extremely LOW testosterone
Problems associated with extremely HIGH testosterone
Brittle bones
Reduced body and facial hair
Loss of muscle mass
Low libido (sex drive)
Shrunken testicles
Erectile dysfunction
Low sperm count
Gynecomastia (increased breast tissue)
Irritability
Poor concentration
Fatigue
Depression
Blood clots
Heart damage
High blood pressure
Shrunken testicles
Low sperm count
Enlarged prostate
Acne
Fluid retention
Increased appetite
Insomnia
Headaches
Irritability
Mood swings
Impaired judgment
Low testosterone vs. lower testosterone
Testosterone levels naturally ebb with age, with most men losing about 1 to 2 percent annually starting around age 40. By age 75, most men have 30 percent less of the hormone than they did at age 25.2
(Fun fact: Between ages 25 and 80, men can expect their testicles to shrink 15 percent.3)
However, age-related drops in testosterone are not the same thing as “low testosterone.”
Hypogonadism is the medical term for low testosterone levels, and it affects about 35 percent of men older than 45 and 30 to 50 percent of men who have obesity or type 2 diabetes, according to the Endocrine Society, one of the professional public health organizations that sets hypogonadism treatment guidelines.
Not only can overly low testosterone make you feel fatigued and do a serious number on your sex drive, but it can also harm your bone and cardiovascular health, says Dr. Asafu-Adjei.
“You need testosterone for good bone strength,” says Dr. Asafu-Adjei. “As you get older, you’re already dealing with weaker bones, so having lowered testosterone isn’t going to help.”
Alternatively, bringing levels up to normal seems to offer cardiovascular benefits, she says. (The big caveat here is up to normal—not far above it.)
The importance of referring out
What if you or your client have most of the hallmark symptoms of hypogonadism but still have blood levels of testosterone in the normal range?
“Many men over 30 who feel down or low energy will now automatically blame their testosterone,” says Dr. Asafu-Adjei. “Their symptoms might be related to testosterone, but they also could be related to not sleeping, stress, or some other factor.”
That’s why seeing a healthcare professional specializing in men’s health and testosterone management is so important.
Such a physician can screen you or your client for dozens of other problems (like stress and poor sleep) and conditions (like diabetes, obesity, or sleep apnea) that either mimic the symptoms of hypogonadism or interfere with the production or signaling of testosterone.
In other words, supplemental testosterone is the answer for some men with symptoms of hypogonadism, but not all of them. An extensive workup is required.
“There are overlapping symptoms with low testosterone as well as a lot of nuances around hormone treatment,” says Dr. Asafu-Adjei.
“For example, outside of your total testosterone, we also look at your testosterone-to-estrogen ratio and other related hormones. That’s why it’s so important to go to someone who knows what they’re doing. They’ll take a deeper dive to figure out the root of the problem.”
So, if you specialize in coaching middle-aged and older men, get a urologist or endocrinologist in your referral network.
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Testosterone and aggression
Many people assume that, in high amounts, testosterone turns men into pushy, road-rage-fueled jerks. However, the association between the hormone and behavior is much more complex.4
As it turns out, both too much and too little testosterone can lead to irritability.
In addition, the link between testosterone and aggression depends a lot on someone’s personality, upbringing, context, social norms, and more.
For example, in one experiment, researchers asked forty young men to play a video game that involved accepting and rejecting offers from a proposer. If someone deemed the proposal too low, they could reject the offer and punish the person for making such a substandard ask. Alternatively, if they considered the offer beneficial, they could accept it as well as reward the person.5
Researchers injected some of the men with testosterone as they played the game.
As expected, players treated with the hormone were more likely to punish proposers, especially if they considered the offer unfair. However, if they perceived the offer as fair, they rewarded the proposer more generously.
The increased testosterone amplified aggression, but also generosity.
Some researchers refer to this phenomenon as “the male warrior hypothesis,” which holds that testosterone may function to help some men protect and cooperate with their “in group” (such as their family, friends, and coworkers) while simultaneously punishing anyone seen as an outsider.6
7 evidence-based ways to optimize testosterone… naturally
On the Internet, if you look for ways to boost testosterone through lifestyle, you’ll quickly become inundated with supplement recommendations and lists of T-boosting and T-harming foods.
However, research-supported ways to optimize testosterone generally center on the fundamental dietary and lifestyle measures you’ve long heard are good for you.
They include the following:
Testosterone optimizer #1: Make sure you’re eating enough.
Your body prioritizes thinking (your brain) and movement (your muscles) above sex (your reproductive organs).
Think about it this way: If there was a famine, the last thing you’d need is another mouth to feed.
So, when you chronically burn more calories than you consume, hormone levels generally drop. (This is true in both men and women.)
“A lot of men in their 20s and 30s come to me about their low testosterone levels and their low testosterone symptoms,” says Dr. Berardi. “These are mostly guys who prioritize exercise. They work out a lot and watch what they eat. In other words, they are men experiencing mid- to long-term negative energy balance.”
Dr. Berardi’s advice is often not what men expect.
If their eating and exercise routines suggest they’re in a chronic negative energy situation, he simply recommends they eat an extra healthy snack or two a day.
“In situations like this, adding a couple hundred extra calories of high-quality protein and carbohydrate often fixes everything,” he says.
Those added calories could come from a couple scoops of whey protein mixed in milk with a nut butter and banana sandwich on the side, he says.
Another favorite snack of Dr. Berardi’s: A bowl of steel-cut oats with protein powder, cacao powder, dates, raw nuts, and nut butter.
Keep in mind: Eating too much (and gaining fat) can also affect testosterone, as we’ll cover soon. Use our FREE nutrition calculator to ensure you’re consuming the right amount of calories and nutrients to support hormone production.
Testosterone optimizer #2: Prioritize sleep.
Testosterone production has its own circadian rhythm: It’s higher in the morning and lower at the end of the day.
As you sleep, levels rise again, peaking during your first segment of rapid eye movement. This may explain why various sleep disorders—including sleep apnea—are associated with testosterone deficiency.7
A handful of small studies have looked at what happens to hormone levels when men skimp on sleep.8 In one of these studies, participants slept just five hours a night for eight days, resulting in a 10 to 15 percent drop in daytime testosterone levels. 9
The right amount of sleep varies from one person to another. However, if you routinely get fewer than seven hours and wake feeling exhausted, it’s a good bet you’re not getting enough. If you wake unrefreshed or struggle to sleep soundly, our 14-day sleep plan can help.
Testosterone optimizer #3: Maintain healthy body fat levels.
Body fat secretes aromatase, an enzyme that can convert some testosterone into estrogen.
According to some research, men categorized as overweight or obese tend to have slightly higher levels of estrogen, as well as the stress hormone cortisol. 10 11
More research is needed to know whether these slightly higher estrogen levels are enough to contribute to hypogonadism.
In the meantime, however, a healthy body composition is vital for overall good health and may also help to optimize testosterone.
Keep in mind, as we said above, that too little body fat can also negatively affect testosterone levels. To ensure your body fat levels are in the optimal zone, use our FREE body fat calculator.
Testosterone optimizer #4: Get moving.
Regular exercise is associated with elevations in testosterone. It can also help you sleep more restfully and keep body fat in check.
Resistance training offers more of a testosterone boost than endurance exercise. (Two to three sessions a week is a great benchmark.)
However, endurance exercise can also help, providing you exercise at the right intensity, finds research. (That’s 30 minutes of rigorous activity, four to five times a week.12)
Overtraining without enough recovery can lead to the opposite effect though, potentially causing gains to plateau and suppressing testosterone.13
(See our FREE exercise library for 400+ expert how-to videos and a 14-day at-home workout program.)
Testosterone optimizer #5: Consume a well-rounded, healthy diet.
In addition to helping you avoid nutrient deficiencies that can drive down testosterone levels, a healthy diet protects your blood vessels.
That’s crucial for getting erections.
A study of 21,469 men found that those who consumed foods consistent with the Mediterranean diet had a lower risk of developing erectile dysfunction over ten years compared to men who didn’t follow the diet.14
“Mediterranean diets are also known to promote heart health,” says Dr. Asafu-Adjei.
The Mediterranean diet emphasizes fruit, vegetables, whole grains, nuts and legumes, and healthy fats from foods like olive oil, eggs, and fatty fish. It de-emphasizes red and processed meat, sugar-sweetened beverages, and sodium.
However, eating patterns that center on minimally processed whole foods likely offer the same benefits.
Many fruits, veggies, and other minimally processed whole foods are rich sources of flavonoids, a plant chemical that helps to improve blood flow and testosterone production.
(This visual eating guide can help you choose the best foods for your body.)
When you’re under stress, your body produces cortisol and other hormones that prepare you to fight, flee, or freeze. As these stress hormones flood your body, they suppress the production of reproductive hormones like testosterone.15
This high-cortisol, low-testosterone phenomenon is a likely consequence of millions of years of evolution.
Early humans who were more interested in mating than fleeing from sharp-clawed wild animals didn’t usually live long enough to pass their genes to the next generation.
However, not all short-term stressors dampen testosterone. Some can raise it temporarily, including exam stress or exercise.16
So, aim for the stress sweet spot where you feel energized and engaged with life but not so busy and harried that you have no time to relax, sleep, or enjoy life.
As a certified health coach, it’s out of your scope of practice to recommend supplements to treat a condition like hypogonadism.
In addition, the boost someone might get from a supplement pales in comparison to the six pieces of advice above, or to testosterone therapy.
With that important caveat out of the way…
There is a correlation between low zinc intake and low testosterone levels.17 18
However, to benefit from supplementation, someone must truly be deficient in the mineral. Simply topping off someone’s already adequate zinc stores likely won’t lead to a testosterone boost, and may even cause harm.
Checking for and treating a mineral deficiency requires the expertise of someone trained in medical nutrition therapy. If you lack this training, encourage clients with low testosterone to talk to their healthcare professionals about whether a zinc supplement might help.
Use the Deep Health lens
Let’s circle back to Dr. Berardi’s hypothesis, first mentioned at the beginning of this story:
Some evolutionary biologists have indeed theorized that men evolved to have higher testosterone levels when they’re younger (to encourage mating) and lower levels when they’re older (to encourage parenting).19
However, this is more of a theory than a certainty.
What we can say with certainty is this: There’s no one-size-fits-all protocol for healthy testosterone levels.
When testosterone drops after middle age, some men feel lousy.
Even when they do everything right in the lifestyle department—exercising, eating a healthy diet, sleeping enough, and so on—they’re unable to raise testosterone into the normal range. For these men, a healthcare professional, thorough evaluation, and, if warranted, testosterone therapy can be life-changing.
At the same time, plenty of other men continue to thrive well into (and past!) middle age.
Sure, they may be unable to pack on muscle like they used to. But, if they’re paying attention, suggests Dr. Berardi, they might notice other pluses. Maybe they’re more patient, nurturing, and empathetic, for example.
“Don’t get me wrong. I’d be very unhappy with an inappropriate or clinically significant lowering of my hormone levels,” says Dr. Berardi. “However, if I can stay in the normal range and symptom-free with good lifestyle practices, I don’t think I have too much to worry about.”
Dr. Berardi recently turned 50.
“I’m at this stage where I see an interesting fork in the road,” he said.
“Will I gracefully accept aging and see this as a new season—or will I fight against it? I could color my hair, do hair transplants, top up my T levels, and get Botox injections. Or I could accept that there will be some eventual decline and ask, ‘What am I getting in return?’”
You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.
L-Glutamine is one of the most abundant amino acids in the human body, playing a critical role in various physiological functions. As an essential building block for protein synthesis, L-Glutamine is fundamental to maintaining muscle mass, supporting immune function, and promoting gut health. This article will delve into the numerous benefits of L-Glutamine, its uses, and how to select the best supplement to meet your needs.
What is L-Glutamine?
L-Glutamine is a non-essential amino acid, which means that while the body can produce it on its own, supplementation may still be beneficial, particularly during periods of intense physical stress or illness. It is the most abundant amino acid found in the blood and is crucial for various bodily functions, including protein synthesis, cellular metabolism, and maintaining the integrity of the gut lining.
Benefits of L-Glutamine
1. Supports Muscle Recovery and Growth
For athletes and fitness enthusiasts, L-Glutamine is particularly valuable. During intense exercise, the body’s natural glutamine levels can deplete, which may hinder muscle recovery and growth. Supplementing with L-Glutamine can help replenish these levels, enhancing muscle repair and reducing recovery time. Studies have shown that L-Glutamine can prevent muscle breakdown and support muscle protein synthesis, making it a popular choice among those looking to maximize their performance and maintain muscle mass.
2. Promotes Gut Health
L-Glutamine plays a significant role in maintaining gut health. It is a primary fuel source for the cells lining the intestines, known as enterocytes, which are essential for a healthy gut lining. By supporting these cells, L-Glutamine helps maintain the mucosal barrier of the gut, preventing issues such as leaky gut syndrome, which can lead to inflammation and digestive discomfort. Additionally, L-Glutamine has been shown to alleviate symptoms of gastrointestinal disorders, including irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
3. Boosts Immune Function
The immune system relies on L-Glutamine for optimal function. During times of stress or illness, the body’s demand for L-Glutamine increases as it is utilized by immune cells to function efficiently. Supplementing with L-Glutamine can help support the immune system, enhancing the body’s ability to combat infections and illnesses. This is particularly beneficial for individuals undergoing rigorous physical training, recovering from surgery, or dealing with chronic conditions.
4. Enhances Antioxidant Defenses
L-Glutamine contributes to the production of glutathione, a key antioxidant in the body. Glutathione is crucial for neutralizing harmful free radicals and protecting cells from oxidative stress. By increasing glutathione levels, L-Glutamine helps enhance the body’s antioxidant defenses, which can reduce the risk of oxidative damage and support overall cellular health.
Choosing the Right L-Glutamine Supplement
With a wide range of L-Glutamine supplements available on the market, selecting the right one can be challenging. Here are some factors to consider when choosing an L-Glutamine supplement:
1. Purity and Quality
When it comes to supplements, purity and quality are paramount. Look for products that are third-party tested for potency and purity. This ensures that you are getting a high-quality product free from contaminants and adulterants. Additionally, choose supplements that are manufactured in facilities compliant with Good Manufacturing Practices (GMP) to ensure consistent quality and safety.
2. Form and Dosage
L-Glutamine supplements are available in various forms, including powders, capsules, and tablets. The powder form allows for larger doses and quicker absorption, making it ideal for those looking to support muscle recovery and gut health. Capsules and tablets offer convenience and precise dosing but may be less flexible in terms of dosage adjustments. Most supplements recommend a dosage of 5 grams per day, but it is essential to follow the specific instructions provided on the product label or by your healthcare provider.
3. Additives and Allergens
Opt for L-Glutamine supplements that are free from unnecessary fillers, artificial colors, flavors, and preservatives. If you have specific dietary restrictions or allergies, ensure that the supplement is free from common allergens such as dairy, gluten, soy, and artificial ingredients. Vegan and vegetarian options are also available for those with dietary preferences.
4. Brand Reputation
Choose supplements from reputable brands known for their commitment to quality and transparency. Brands that provide full ingredient disclosures and are backed by positive customer reviews and third-party testing are often more reliable. Researching the brand’s history and checking for certifications can also help ensure you are selecting a trustworthy product.
How to Incorporate L-Glutamine into Your Routine
Incorporating L-Glutamine into your daily routine is straightforward. If using a powder, simply mix the recommended serving size with water, juice, or your favorite smoothie. For capsules or tablets, follow the dosage instructions provided. Consistency is key, so aim to take L-Glutamine at the same time each day to maintain optimal levels in your body.
For athletes and those under physical stress, taking L-Glutamine post-workout can aid in muscle recovery and repair. For individuals with digestive issues or immune concerns, daily supplementation can help support gut health and overall immune function.
Optimum Nutrition L-Glutamine Muscle Recovery Powder is excellent for aiding muscle recovery after intense workouts. It dissolves easily in water or your favorite beverage, making it convenient to use. Users report a noticeable reduction in muscle soreness and faster recovery times. Being flavorless, it can seamlessly blend into any drink or shake.
Naked’s L-Glutamine Powder is a high-quality, vegan, and non-GMO supplement that effectively supports muscle growth and improves recovery times, making it ideal for post-workout use. The finely micronized powder is designed for optimal absorption, ensuring maximum benefits from each serving. Users have reported noticeable improvements in performance, strength, and endurance, as well as enhanced immune function and gut health. Additionally, the product’s third-party testing guarantees purity and safety, offering peace of mind for those looking to support their fitness and health goals.
BulkSupplements L-Glutamine Powder is a pure and affordable option for those looking to boost their muscle recovery. It comes in a resealable bag, which ensures the powder remains fresh for a long time. The fine powder consistency dissolves easily in liquids, providing flexibility in usage. Many users find it effective in reducing post-workout fatigue and muscle soreness.
Jarrow Formulas L-Glutamine Powder is highly rated for its purity and effectiveness in supporting muscle recovery. The powder is easy to dissolve in water or juice, making it convenient to incorporate into daily routines. Users have noted improved gut health along with muscle recovery benefits. It is free from common allergens, making it a safe choice for many.
Micro Ingredients Pure L-Glutamine Supplements offer a high-quality, vegan-friendly option that supports muscle performance, energy, stamina, and gut health. The supplement is free from GMOs, additives, preservatives, and gluten, making it a clean choice for health-conscious individuals. Users appreciate the included scoop, which ensures accurate measurements for consistent daily intake, whether added to shakes or smoothies
Nutricost L-Glutamine Powder offers high-quality glutamine that is free from artificial additives, making it a clean choice for supplementation. The powder dissolves easily, allowing for quick consumption post-workout. Users have reported faster recovery times and reduced muscle fatigue with consistent use. Its cost-effectiveness makes it a popular choice among fitness enthusiasts.
NOW Sports Nutrition L-Glutamine Powder is a trusted product for promoting muscle recovery and supporting immune health. The unflavored powder blends smoothly into water, juice, or protein shakes, offering convenience. Many users find it helpful in maintaining muscle mass during intense training periods. The brand’s commitment to quality ensures a pure and effective supplement.
Sports Research L-Glutamine Powder is a top-notch supplement that supports protein synthesis, making it a vital addition to any fitness regimen. This high-quality, fermented glutamine powder is vegan, gluten-free, and non-GMO, providing effective workout recovery, gut, and immune health benefits. Users appreciate the easy-to-use scoop, allowing for precise dosing that mixes well into any beverage for convenient daily intake.
This L-Glutamine supplement is highly effective for aiding muscle recovery and reducing soreness after intense exercise, making it an essential part of any fitness routine. Its anti-catabolic properties protect muscle tissue from breakdown, while also supporting metabolic and gut health, leaving users feeling energized and renewed. Additionally, L-Glutamine is a critical fuel source for immune cells, providing much-needed support for the immune system, especially during periods of physical stress. The fast-absorbing formula mixes easily into any beverage, enhancing endurance and helping to fight fatigue during high-intensity workouts.
Essential Stacks Gut L-Glutamine Powder is specifically formulated to support gut health along with muscle recovery. It is a non-GMO, vegan-friendly option, which makes it suitable for a wide range of dietary preferences. The powder mixes easily and is gentle on the stomach, making it ideal for daily use. Users appreciate the dual benefits it offers for both digestive and muscular health.
Evlution Nutrition L-Glutamine 5000 is a potent formula designed to promote muscle recovery and immune support. It offers a high dosage of glutamine per serving, which helps in maintaining muscle mass and reducing recovery time. The powder is unflavored and mixes well with water or other beverages, providing flexibility in use. Athletes and fitness enthusiasts find it to be an effective addition to their supplementation routine.
Pure Encapsulations L-Glutamine Powder is a premium-grade supplement that supports muscle recovery and gut health. It is free from allergens and unnecessary additives, ensuring a pure and safe product. The powder blends well into shakes or water, making it convenient for daily use. Users report positive results in muscle recovery and digestive support, making it a popular choice among health professionals.
Type Zero’s High Dose L-Glutamine 5000 delivers a potent 5g dose of pure, vegan, non-GMO glutamine, providing vital support for recovery, restoration, and protection of the body. This supplement is particularly effective for improving gut health and immune function, helping to address issues like IBS, leaky gut, and inflammation by supporting the gut lining. Users have reported significant improvements in workout recovery, muscle hydration, and endurance, making it an excellent choice for athletes and fitness enthusiasts.
This L-Glutamine powder offers premium quality at an affordable price, with each serving providing a powerful 5000mg dose to support muscle recovery and overall health. It is sourced from non-GMO ingredients and packaged in the USA in a GMP-compliant facility, ensuring the highest standards of quality and safety. The unflavored, natural powder is versatile and easy to mix into any beverage, making it suitable for various dietary preferences.
Doctor’s Best L-Glutamine Powder is a versatile supplement that supports muscle recovery, gut health, and overall immune function. The powder dissolves easily in water, allowing for quick absorption and effectiveness. Users appreciate its ability to reduce muscle soreness and support digestive health simultaneously. The brand’s focus on quality ensures a safe and reliable product.
This L-Glutamine powder is ideal for anyone with an active lifestyle, providing essential amino acids to support protein production and muscle health. It is particularly beneficial for gut health and immune support, as glutamine serves as a key energy source for gut lining and immune cells. Users appreciate the added antioxidant support, which helps maintain muscle health during regular exercise
Double Wood’s L-Glutamine Powder provides a potent 500-gram supply of 99% pure, unflavored glutamine, ideal for enhancing exercise endurance and supporting gut health. The powder form allows for larger, more effective doses compared to capsules, making it a preferred choice for serious athletes and those with specific dietary needs. This vegan and keto-friendly supplement is free from animal sources, fillers, and artificial ingredients, ensuring a clean and effective product
Swanson L-Glutamine offers a simple and effective solution for those looking to support muscle recovery and immune health. The powder is easy to mix, providing a convenient way to get your daily glutamine intake. Users report a noticeable reduction in muscle fatigue and soreness with regular use. Swanson’s commitment to quality and affordability makes this a popular option.
Designs for Health L-Glutamine Powder is a high-quality supplement that supports both gut health and muscle repair, making it essential for overall wellness. It promotes the health and proper functioning of mucosal cells in the digestive tract, aiding in healing and repair, while also supporting muscle growth and strength. The supplement enhances antioxidant activity by increasing glutathione production, which helps protect the body from oxidative stress.
Klean Athlete Klean Recovery L-Glutamine is formulated to meet the needs of serious athletes seeking optimal muscle recovery and performance. The powder is NSF Certified for Sport, ensuring it is free from banned substances and contaminants. It mixes well with water or post-workout shakes, providing a convenient recovery option. Many users trust Klean Athlete for its commitment to clean and effective supplementation.
Klaire Labs L-Glutamine Powder delivers a robust 5 grams (5000 mg) of free-form L-glutamine per scoop, supporting gut mucosal integrity and overall digestive health. This hypoallergenic supplement is free from common allergens like milk, eggs, fish, and soy, and contains no artificial colors, flavors, or preservatives, making it suitable for sensitive individuals. The suggested use of one scoop daily, mixed with water, juice, or food, allows for flexible integration into your routine.
Bluebonnet Nutrition L-Glutamine Powder is known for its pharmaceutical-grade quality and effectiveness in supporting muscle recovery and gut health. The powder dissolves quickly in water, making it easy to use after workouts. Users appreciate its clean, allergen-free formula, which suits a variety of dietary needs. Consistent use can lead to noticeable improvements in recovery and overall performance.
Amazing Nutrition Amazing Formulas L-Glutamine Powder provides a simple and effective way to enhance muscle recovery and support immune health. The powder is unflavored, allowing it to blend seamlessly into any beverage. Users have reported faster recovery times and less muscle soreness with regular use. The product’s affordability and quality make it a popular choice among fitness enthusiasts.
Vital Proteins L-Glutamine Powder is a high-quality supplement that supports muscle recovery and gut health. The powder is flavorless and easily mixes into water or protein shakes, offering convenience for daily use. Many users have noted improved recovery times and reduced muscle soreness, making it a valuable addition to their fitness routine. Vital Proteins’ reputation for quality ensures a safe and effective product.
NutraBio L-Glutamine Powder offers 5000 mg of pure, unflavored L-glutamine per serving, derived from naturally fermented, vegetable-based sources. Each batch undergoes independent third-party HPLC lab testing to ensure maximum potency and quality. The product is free from fillers and manufacturing excipients, and features a fully transparent label with no proprietary blends. Certified kosher, non-GMO, gluten-free, hypoallergenic, and suitable for vegetarians, this supplement embodies NutraBio’s commitment to purity and transparency.
(Disclaimer: This article is meant for informational and educational use only and is not a replacement for professional medical advice. For any health-related concerns or questions, please consult a licensed healthcare provider. Additionally, Medical Daily suggests opting for products that have been verified by independent third-party testing to ensure their quality and effectiveness.
Editorial Policies & Methodology: These products are selected independently and objectively, based on online reviews, various data sources, and proprietary research.)
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The 9th edition of the Dietary Guidelines for Americans 2020-2025 is out, with the tagline to Make Every Bite Count. Intended for policy makers, healthcare providers, nutrition educators, and Federal nutrition program operators, the new edition has expanded to almost 150 pages, providing nutrition guidelines for even more age groups throughout the life cycle. As in the previous edition, the Dietary Guidelines emphasize dietary patterns rather than promoting specific nutrients or foods. This allows for greater flexibility in food choices, as health benefits are achieved by consuming a wide variety of nutrient-dense foods across different food categories, rather than a few “superfoods.” In addition, the Dietary Guidelines again emphasize how nutrition educators need to be aware that food choices are strongly impacted by age, race, cultural traditions, environment, food access, budget, and personal beliefs and preferences. [1]
Highlights from the Guidelines
What’s new:
Recommended dietary patterns for infants and toddlers (birth to 23 months).
Food allergy prevention in infants; for example, the guidelines recommend introducing peanut-containing foods as early as 4-6 months in infants at high risk for peanut allergy, to lower the risk of developing a peanut allergy.
An expanded comprehensive section on healthy dietary patterns and food safety during pregnancy and lactation, and recommendations for breast feeding.
New sections on overweight and obesity in children and pregnant women.
Addressing health problems stemming from obesity-related stigma and discrimination.
More user-friendly graphics, such as how to modify meals to be higher in nutrients while controlling calories, sugar, and sodium; sample menus; and interpreting the Nutrition Facts label.
The key players in the “Healthy U.S.-Style Dietary Pattern” remain unchanged from the previous edition of the Guidelines:
Vegetables of all types—dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables
Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives
Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products
Oils, including vegetable oils and oils in food, such as seafood and nuts
Dietary components to limit:
The guidelines carry over the same limits for saturated fat, added sugars, and sodium, but this time include a specific age range:
For added sugars, the limit is 10% or less of total calories starting at age 2. For context, drinking even one 20-ounce bottle of soda would exceed this recommended 10% limit. A new advisory suggests that infants and toddlers younger than 2 years avoid all foods and beverages containing added sugars.
For saturated fat, the limit is less than 10% of total calories starting at age 2.
For sodium, the limit is less than 2,300 milligrams daily for older teenagers and adults, and less for children younger than age 14 (1,200 mg/day for ages 1-3; 1,500 mg/day for ages 4-8; and 1,800 mg/day for ages 9-13).
Although the recommended amounts for alcohol have not changed, the messaging is subtly different, placing an emphasis on limiting drinks rather than drinking in moderation. The prior edition suggested up to two drinks daily for men and one drink for women. The new guidelines emphasize a limit of two drinks or less for men and 1 drink or less for women, followed by a statement that drinking less is better for health than drinking more.
Where the Guidelines fall short
While the Guidelines include dietary patterns that remain examples of healthy diets (“Healthy Mediterranean-Style Pattern,” and “Healthy Vegetarian Pattern”), the dietary targets for the “Healthy U.S.-Style Pattern” emphasize a diet relatively high in meat, eggs, and dairy foods. Dr. Walter Willett, Professor of Epidemiology and Nutrition in the Department of Nutrition at Harvard T.H. Chan School of Public Health said this about the new Guidelines:
In general, there was minimal change from the last edition of the Guidelines, which did include many positive suggestions. However, guidance that considers scientific evidence on specific protein sources and health, and also the environmental consequences of dietary patterns, is needed to provide Americans with advice and policies for healthy and sustainable diets. The current Dietary Guidelines fail to do this.
Like the previous edition, the Guidelines are silent on the environmental impacts of their dietary targets, which other analyses show would have serious impacts on climate change and other environmental footprints because of the relatively large amounts of meat and dairy foods recommended. [2] Along with varying impacts on human health, different foods also have differing impacts on the environment. The production of animal-based foods tends to have higher greenhouse gas emissions than plant-based foods—and red meat (especially beef) and dairy stand out for their disproportionate impact.
Willett points out that the Guidelines’ continued dairy recommendation of 3 servings per day has never been justified by evidence for health outcomes, and the guidance for low-fat and fat-free dairy products doesn’t detail a plan for disposal of the fat naturally present in milk:
Because the disposal of dairy fat would be hugely wasteful, it would almost certainly remain in the food supply, which makes this recommendation somewhat of a fantasy. The report does appropriately mention that soy milk is an alternative to cow milk, but to avoid the large greenhouse gas emissions associated with dairy food consumption at three servings per day, the majority of milk and dairy foods would need to be plant-based.
Similarly, the Guidelines also recommend lean meats, but don’t discuss the fate of cuts of meat that are not lean. Willett says that realistically, they would almost certainly be consumed, “probably as cheap cuts and processed meats, especially by low-income groups who already experience excess rates of obesity and diabetes.”
It’s notable that the overall protein recommendation leads with “lean meats,” which could be interpreted by consumers as including “lean” or “low-fat” cuts of bacon or other processed meats. Although further guidance clarifies that “most intake of meats and poultry should be from fresh, frozen, or canned, and in lean forms (e.g., chicken breast or ground turkey) versus processed meats (e.g., hot dogs, sausages, ham, luncheon meats),” [1] this statement is buried within the chapters of the guidelines, rather than emphasized within the summarized protein recommendation. This is a particularly important distinction, since consuming healthy protein sources like beans, nuts, fish, or poultry in place of red meat and processed meat can lower the risk of several diseases and premature death.
Preventive healthcare is a crucial investment, both for individuals and for the medical system. The whole idea is to take proactive care of your body and mind, ultimately preventing or mitigating conditions that would otherwise jeopardize your health. Unfortunately, many people skip or neglect preventative healthcare, setting themselves up for disaster.
Why is this the case? And how can we get people to take preventive health care more seriously?
It’s All About Being Preventative
Preventative care for humans is a bit likepreventative maintenance for vehicles. If you take good care of your body, or if you take good care of your vehicle, you’ll be much less likely to run into issues in the future. That’s because both human bodies and machines are complex systems with many complexly interrelated parts; if there’s a small problem with one part or the way different parts work together, it can quickly become worse and affect the entire system. If you catch these problems early enough, you can mitigate the damage and prevent them from spiraling out of control.
Preventative healthcare can:
Identify and correct bad habits. Many people engage in bad habits regularly that put their health in jeopardy, often without even realizing it. Visiting the doctor and discussing these habits, as well as evaluating your body, can help you identify and correct these bad habits before it’s too late.
Catch problems in progress. Preventative medicine is also about catching problems that are already in progress. As a simple example, you might find out that you have high cholesterol, despite engaging in best practices to keep cholesterol levels low. Catching this early means you can fight against it before it leads to more serious complications, like heart disease.
Save time and money. Even if health isn’t your primary concern, preventative health care can help you save time and money. Correcting a small issue early on is usually much easier than correcting a big issue once it’s already developed. As a result, you’ll have fewer appointments, lower expenses, and fewer headaches along the way.
Why We Neglect Preventative Healthcare
With all these benefits, why do we neglect preventative health care so regularly?
Lack of motivation. Some people simply aren’t motivated to make appointments when they feel like there’s nothing wrong with them. If a person isn’t in pain and isn’t uncomfortable, they may see no reason to make an appointment for a regular physical. Unfortunately, this can cause them to miss issues that don’t cause immediately noticeable symptoms.
Lack of recognition of benefits. Other people simply don’t recognize how beneficial it is to pursue preventative healthcare. They may see regular appointments as a trivial exercise that isn’t truly necessary, especially if those appointments have seemed fruitless in the past.
Fear or worry. Many peoplefear going to the doctor, or have worries about how their appointments might go. Some people have a bad history with doctors and hospitals. Others have a looming fear that if they visit the doctor, they’ll find out they have some terrible disease or complication. Either way, they become reluctant to make new appointments.
Complexity concerns. Scheduling a preventative appointment isn’t necessarily hard, but there are enough steps involved that it becomes intimidating for many people. Navigating the complexities of our modern healthcare system can be challenging.
Cost concerns. Preventative medicine is designed to be cheap, and with good insurance policies, preventative appointments are often free or highly inexpensive. Still, not everyone has the spare money to visit doctors regularly without concern.
How We Can Change Our Preventative Healthcare Attitudes
So what can we do about this?
Make preventative healthcare easier and more accessible. It should be easy to make preventative healthcare appointments and preventative care should be more accessible to more people. Obviously, achieving this reality is easier said than done. But if we can solve this problem and make healthcare more available, we can change many lives for the better.
Improve public awareness. There are alreadymany public health campaigns dedicated to helping people better understand the importance of preventative healthcare. However, they arguably haven’t gone far enough. The average person should understand exactly how valuable it is to attend regular preventative screenings and check-ups.
Instate rewards for getting preventative attention. We could also modify our system to concretely reward people for getting preventative healthcare. For example, we could set things up so that people earn functional credits with insurance companies for attending things like annual physicals.
Preventative healthcare remains highly important, despite our seeming apathy to it in many cases. With even a few changes to our cultural attitudes toward preventative healthcare, we may be able to make a difference in how many people take advantage of it.
Cozy Up to Happiness: The Power of Hygge in Modern Life
The concept of hygge (HOO-gah) is an unlikely hero in the modern world of self-improvement and wellness. A traditionally Danish concept, hygge involves embracing the simple pleasures of life by creating a sense of warmth, comfort, and togetherness. It’s essentially the art of making your best life feel like a cozy night spent by the fireplace with loved ones.
Now, you might be thinking to yourselves, "What’s so transformative about snuggling up under a blanket?" Well, it takes more than just a snuggled scarf to unlock the full potential of happiness from hygge. In this article, you will learn how to harness the power of hygge to cultivate a sense of warmth within yourself and around you.
What is Hygge?
Before the world got wind of ‘hygge’, this amiable concept was tucked under the radar of mainstream Western languages. In Danish, the word hygge is derived from the Old Norse ‘hyggja,’ with connotations of feelings, notions or thoughts. Hygge doesn’t have a direct English equivalent (although ‘coziness’) comes close), it does have a unique essence and flavor that is deeply tied into the Danish culture.
In practice, to hygge is to create situations were you feel warm and inviting because of the people and thing around you. It’s ascertaining that you’re cozy physically, emotionally, and mentally all throughout the day. It’s embracing being present in the moment with awareness and appreciation.
The Power of Hygge Today
As life advances, the pace of our busy globe is becoming increasingly frenzied due to the rapid rise of the new digital age. The pace itself is creating a void and that void is filled with rest. You can find solace, reprieve, and even connection amongst the chaos. The answer involves embracing the power of hygge.
In a world plagued with anxiousness, hygge could supply a much-needed reprieve on the anxiety and pressure associated daily life. By incorporating a hint of hygge into daily plans, you can experience a profound decrease not only in stress but in emotions of sadness and exhaustion commonly linked to modern times’.
Crisis of Loneliness: Can We Find Comfort in Hygge’s Warmth?
During the 21st century global pandemic, we have found and experienced a sense of seepage and disconnection with communities. The concept of loneliness was discussed in the media and asperity, as the number of single adult households and social networks.
Hygge is inquisitive to help in resolving many of these issues. While no one is claiming to possess silver bullet, hygge possesses the potential to create emotional sense; it’s an inviting situation that can help alleviate symptoms while fostering connections and feelings of tenderness.
Owning Hygge Yourself
So how specifically can you integrate hygge effectively into your daily life? These aren’t necessarily ‘hard tips’ but rather gentle suggestions from different people who have successfully infused little hygge into their lives. Make as many as you want these the most suitable for your tastes while you experiment.
Start as you would a slow. Begin with a warm-up phase, like sipping a morning on a warm cup or starting your day with a short yoga mat.
Use sensory touchs. Hygge employs the senses. Try sibbling, touching and, perhaps, even listening to gentle musical sounds.
Emphasizes the importance of connection. Invite, for instance, a friend over or arrange a family gathering. It will keep you connected and strengthen bonds while increasing feelings of belonging.
Apprecate imperfections. Don’t worry over minute details. Instead, appreciate little blemishes and enjoy those soft, warm moments spent being with loved ones.
Start a hygge-inspired community. Invite friends over or encourage your friends to share ideas (and experiences) with fellow citizens.
Fitness and Hygge
Hygge by no means is an exclusion – it can be an additional incentive to your daily fitness journey. You can use it in all sorts of ways. For example:
While you exercise, put in comforting music, like a gentle warm drink, or even a cozy and fresh towel to wrap your chilled sweaty body.
Find comfortable clothing. Choose clothing and outerwear that is warm and relaxing against your skin.
Incorporate more yoga or meditation into your routine.
Do not forget to relax at. Take time to relax before nightfall and take a warm, inviting light to help you transition as you prepare for your sleeping routines.
Hhygge and Self-Practicing
Hygge can not just encompass the people around us; with a little creativity and adaptation, it can also be adapted exclusively for personal self-care. Treat yourself to a self-prized hygge treatment today.
Treat yourself like and indulge in your favorite soft items, like a warm blanket, fluffy PJs, or a plush hat like a favorite teddy.
2 Create a relaxing space. Arrange it peacefully, with calming shades a soft light, and comforting sound.
Use aromas softly. Inhale wonderful scents, such as lavender or soft vanilla, to help calm you both mentally and physically.
Light as a candle. A quiet spark can help you set pace and relax, releasing both tension and stress.
Conclusion
By adapting the concept of hygge directly into your daily life, you’re building a sense of warmth, comfort, and stability. It’s not about throwing unnecessary things or overcompensatory; it’s about building harmony and balance in your life through warm, inviting moments. Practice empathy, self-care, and friendship when embracing hygge – to create a life filled with tender moments and warmth.
Hygge is not a quick-fix concept, but a way of life; practice that will continue to flourish whether you’re in a quiet house solo or with friends by and around you. By practicing in your daily life, it increases your ability to cope and recover at times of stress and anxiety while filling your life with a profound warmness.
<h2/faqs
what is hygge?
Hygge is a Danish concept which consists of embracing the simple pleasures, warming, comfort, and togetherness. It’s about finding time to relax and be grateful that you’re present, mentally, emotionally, and physically.
In what ways can I practice hygge?
Hygge involves personalizing your experiences; a few examples include; create a cozy atmosphere, spend quality bonding time with loved ones, embrace rest, and enjoy your sensory impressions.
Can hygge impact my mental health?
Yes. Incorporate hygge into your life effectively, and you might come across a significant decrease in the anxieties and stress that many everyday people experience. It fosters a sense of calm and serenity on the inside.
Will focusing on hygge lead me astray from my fitness goals?
Absolutely wrong. Hygge, unlike other relaxation techniques, does not deter from your fitness goals, instead adding a sense of comfort to them during your journey.
Tony, age 50, is by far the oldest on the church stage during the flute recital. Surrounded by elementary-aged kids wearing frilly dresses and shiny shoes, Tony stands tall, wearing a red bow tie, and proudly holding his flute. He’s willing to weather the looks of surprise as he towers over the other musicians, and is uplifted seeing the look of pride on his wife’s face in the crowd as he plays.
It hasn’t always been this way, though. Tony faced a lot of self-doubt in picking up the flute again after 50 years. He carried its case with him in every move, but was hesitant to open it. He didn’t want to be reminded of how long it’s been since he had practiced. It seemed too hard to pick up again. He didn’t know if he had the lung capacity anymore and was afraid of calling a flute teacher who might criticize him the way his high school band coach did. Tony also thought he didn’t have time to play. He was too busy working and taking his wife to doctor’s appointments, his wife who recently was diagnosed with cancer. Playing the flute and creative expression felt secondary to more important things.
What Keeps Us Stuck
What about you? I imagine you have creative activities that are lurking in the background that you keep putting off.
You tell yourself you don’t have enough time, that it’s too late, or that you are too old. Or, maybe you hold back because you think you aren’t good enough. You too have a box of art supplies, an instrument case, a list of classes, or a good idea that you have been lugging around for years. Or, maybe you are already doing it, but only doing it half way.
If you made a list of all the ideas you’ve had but never pursued, the activities you loved but put on the back burner, or artistic pursuits that you’ve always wanted to try, but never had the courage—what would rise to the surface?
Let’s find out. Grab a sheet of paper or open your note-taking app and make a list of any activities and pursuits that come to mind. When you’re done, read it over. Notice what you’re feeling and where in your body you feel it.
You might feel a sense of grief or regret. Maybe some confusion. Maybe frustration. Or, maybe you just feel resigned that this is just the way it is.
If you’re feeling stuck and you’re curious about how to move forward, let’s look at a few of what I call Wisdom Building Questions that can draw out your creative courage and expression. These can make an excellent journaling exercise.
1. What Do You Value Most?
Early in our therapy together, I asked Tony about activities he used to love to do, but has put on the back burner because of the stress and the business of life. The first thing he said was playing the flute. And he lit up while talking about it.
I followed his energy and asked more questions.
Tony described how he loved playing the flute as a teenager. It was a way to express himself when she couldn’t with words, and it felt good in his body to breathe out a long, slow breath during times of stress. Plus, music connected him to his mother, who passed away two years ago, and whom he was still grieving. His father loved classical music, and when he played his father’s favorite pieces, he could feel a connection. It soon became obvious that flute playing wasn’t secondary to other important things: it was what revitalized him, de-stressed him, and connected him when he needed support.
With just a short exploration of his values, Tony was motivated to open that flute case and start playing again—not just for the fun of it, but for the psychological richness and depth the creative expression could offer him.
What about you? When it comes to your creative expression, what do you value most?
2. What Are You Avoiding, What Are You Clinging To?
When you hit writer’s block or keep canceling that jiu-jitsu class, it’s likely because you are caught in avoidance or gripping.
Recall that avoidance involves running away from discomfort, even if it means running away from what you really want. And that gripping involves holding on to beliefs about yourself, things staying the same, or attaching to a certain product at the expense of letting the process evolve.
For Tony, gripping looked like comparing herself to a younger, better flute player. And avoidance looked like opening up his emails instead of opening that music case.
Here are some quick ways you can identify clinging and avoiding:
Are You Gripping?
Are you believing unhelpful thoughts that are getting in the way of your creativity, such as, “I can’t keep a tune,” “I’m too short,” or “I don’t have enough time?” What are they?
Are you attached to an identity like, “I’m a guy, I can’t learn to knit” or “I’m a mom, I can’t belly dance”? What identity are you attached to?
Are you holding tight to an outcome you can’t necessarily control like hitting the bestseller list for your book, getting chosen to be in a show for your art, or gaining a certain number of followers? What outcome keeps you rigid and bound up?
Are You Avoiding?
Are you giving up when it gets frustrating, hard, or it feels like it’s going nowhere? What feelings make you quit?
Are you hiding your work, not showing it to others, afraid of feedback? What do you fear people will think?
Are you packing your schedule so there’s no time to create or scheduling over the times you set aside to create? What are you afraid will happen if you prioritize creativity?
Do you cancel plans, opt out, distract yourself? What’s so hard about showing up?
Are you only putting in half effort? What do you fear would happen if you were all in?
3. Are You Stuck in A Story?
After reading through your answers, see if you can uncover the big picture story that is keeping you stuck. Here’s Tony’s:
I am too old to play the flute again, it’s going to be too hard, and it’s humiliating to get on a stage with a bunch of kids. Everyone will laugh at me. Plus my wife needs me. It’s selfish and not worth my time.
What might your story be? And what might you gain by being willing to let it go?
If you see yourself in Tony’s story, and you can identify the lines you might be telling yourself over and over again that are keeping you scared and stuck—your job here is to face that story head-on and start to unravel it, so that you can open up your energy to move your creative expression up and out. This is how you begin to create an environment that will support your bold move.
Medical imaging is valuable. Diagnostic imaging exams help your doctor accurately diagnose and treat your child’s condition. Doctors also use radiation to effectively treat certain conditions, but that type of radiation use is considered therapy and not diagnostic imaging. For more information, see What is RadiationTherapy.
It should be noted that radiation from diagnostic imaging exams may present a very small risk. It is important to know that everyone is exposed daily to small amounts of radiation as part of our natural environment. This is called natural background radiation.Most discussions of medical imaging radiation compare exposures to this natural background radiation.This helps you understand and compare the information with the radiation that our bodies are already accustomed to receiving.For more information, see Radiation Dose in X-Ray and CT Exams.
Many types of medical imaging exams use radiation to produce diagnostic information.
Plain x-rays, fluoroscopy(uses continuous or “live” x-rays like a movie) used for upper GI and lower GI exams, computed tomography (CT) scans, some image-guided procedures, and all nuclear medicine tests involve radiation. Ultrasound imaging and magnetic resonance imaging (MRI) do not use radiation.For more detailed information, see the Upper GI and Lower GI pages.
Very large doses of radiation from some medical procedures have the potential to cause temporary skin burns, but this is very rare.A more common concern is whether radiation from routine diagnostic imaging exams can cause cancer. There is no conclusive evidence that the small amounts of radiation from diagnostic imaging cause cancer, but large population studies have shown a slight increase in cancer from large amounts of radiation.
Is the benefit of the imaging test worth the very small potential risk?
To help determine if the benefit from having the imaging test is worth the very small potential risk, you should ask your doctor:
Is the imaging test medically necessary?
If the answer is yes, then the benefit will most certainly outweigh the risk.
Can previous tests substitute for this exam?
If your child has had other imaging exams that your doctor is not aware of, make sure your doctor receives copies of those exams. You may be able to avoid repeating exams that your child has already undergone.
Are there alternative imaging exams that do not require radiation?
Ask your doctor if it is possible to substitute ultrasound or MRI instead.
Is the facility familiar with imaging children?
Children should have exams properly tailored for their size and weight.
With radiation exposure, one size does not fit all. This is a point of emphasis of the Image Gently® campaign, developed by an alliance of medical societies and professionals focused on radiation safety for children.
Are the facility and its equipment accredited by the American College of Radiology (ACR)?
Accreditation in United States facilities ensures a high standard of image quality, ongoing oversight by a medical physicist, and proper monitoring of radiation exposure.
