Health Journal Online

Author: admin

What About Vitamin D and Vegetarians’ Stroke Risk?

Could the apparent increased stroke risk in vegetarians be reverse causation? And what about vegetarians versus vegans?

In the “Risks of Ischaemic Heart Disease and Stroke in Meat Eaters, Fish Eaters, and Vegetarians Over 18 Years of Follow-Up” EPIC-Oxford study, not surprisingly, vegetarian diets were associated with less heart disease—10 fewer cases per 1,000 people per decade compared to meat eaters—but vegetarian diets were associated with three more cases of stroke. So, eating vegetarian appears to lower the risk of cardiovascular disease by 7 overall, but why the extra stroke risk? Could it just be reverse causation?

When studies have shown higher mortality among those who quit smoking compared to people who continue to smoke, for example, we suspect “reverse causality.” When we see a link between quitting smoking and dying, instead of quitting smoking leading to people dying, it’s more likely that being “affected by some life-threatening condition” led people to quit smoking. It’s the same reason why non-drinkers can appear to have more liver cirrhosis; their failing liver led them to stop drinking. This is the “sick-quitter effect,” and you can see it when people quit meat, too.

As you can see below and at 1:16 in my video Vegetarians and Stroke Risk Factors: Vitamin D?

, new vegetarians can appear to have more heart disease than non-vegetarians. Why might an older person all of a sudden start eating vegetarian? Well, they may have just been diagnosed with heart disease, so that may be why there appear to be higher rates for new vegetarians—an example of the sick-quitter effect. To control for that, you can throw out the first five years of data to make sure the diet has a chance to start working. And, indeed, when you do that, the true effect is clear: a significant drop in heart disease risk.

So, does that explain the apparent increased stroke risk, too? No, because researchers still found higher stroke risk even after the first five years of data were skipped. What’s going on? Let’s dive deeper into the data to look for clues.

What happens when you break down the results by type of stroke and type of vegetarian (vegetarian versus vegan)? As you can see below and at 2:09 in my video, there are two main types of strokes—ischemic and hemorrhagic. Most common are ischemic, clotting strokes where an artery in the brain gets clogged off, as opposed to hemorrhagic, or bleeding strokes, where a blood vessel in the brain ruptures. In the United States, for example, it is about 90:10, with nine out of ten strokes the clotting (ischemic) type and one out of ten bleeding (hemorrhagic), the latter being the kind of stroke vegetarians appeared to have significantly more of. Now, statistically, the vegans didn’t have a significantly higher risk of any kind of stroke, but that’s terrible news for vegans. Do vegans have the same stroke risk as meat eaters? What is elevating their stroke risk so much that it’s offsetting all their natural advantages? The same could be said for vegetarians, too.

Even though this was the first study of vegetarian stroke incidence, there have been about half a dozen studies on stroke mortality. The various meta-analyses have consistently found significantly lower heart disease risk for vegetarians, but the lower stroke mortality was not statistically significant. Now, there is a new study that can give vegetarians some comfort in the fact that they at least don’t have a higher risk of dying from stroke, but that’s terrible news for vegetarians. Statistically, vegetarians have the same stroke death rate as meat eaters. Again, what’s going on? What is elevating their stroke risk so much that it’s offsetting all their natural advantages?

Let’s run through a couple of possibilities. As you can see in the graph below and at 3:48 in my video, if you look at the vitamin D levels of vegetarians and vegans, they tend to run consistently lower than meat eaters, and lower vitamin D status is associated with an increased risk of stroke. But who has higher levels of the sunshine vitamin? Those who are running around outside and exercising, so maybe that’s why their stroke risk is better. What we need are randomized studies.

When you look at people who have been effectively randomized at birth to genetically have lifelong, lower vitamin D levels, you do not see a clear indicator of increased stroke risk, so the link between vitamin D and stroke is probably not cause-and-effect.

We’ll explore some other possibilities, next.

So far in this series, we’ve looked at what to eat and what not to eat for stroke prevention, and whether vegetarians do have a higher stroke risk.

It may be worth reiterating that vegetarians do not have a higher risk of dying from a stroke, but they do appear to be at higher risk of having a stroke. How is that possible? Meat is a risk factor for stroke, so how could cutting out meat lead to more strokes? There must be something about eating plant-based that so increases stroke risk that it counterbalances the meat-free benefit. Might it be because plant-based eaters don’t eat fish? We turn to omega-3s next. For other videos in this series, see related posts below.

There certainly are benefits to vitamin D, though. Here is a sampling of videos where I explore the evidence.

Source link

August 26, 2024
Uses, Benefits And Side Effects

Chlorella is a type of green algae that is harvested in fresh water to be used as a dietary supplement. It is rich in numerous nutrients and vitamins, including D and B12. Microalgae like chlorella are used in the pharmaceutical and cosmetic industries as well. These algae are reported to promote human health.

Chlorella supplementation in humans is known to work as antidiabetic, antihypertensive, and antihyperlipidemic. Some studies have even suggested that it improves total cholesterol levels, systolic blood pressure, diastolic blood pressure, and fasting blood glucose levels.

The History:

It was first discovered by a famous microbiologist and botanist, Dr. Martinus Willem Beijerinck, in 1890. However, more research on its properties began after the Second World War due to a global food crisis.

Researchers in the United States found that chlorella can be used as an additive for conventional foods. Currently, Chorella pecies have been divided into three varieties: C. vulgaris, C. lobophora, and C. sorokiniana. The most commonly used form in supplements is C. vulgaris.

Humans cannot digest chlorella in its natural form; this is why its cell walls are mechanically broken down and added into supplements.

Why Must You Include Chlorella Supplements In Your Diet?

Several studies over the years have confirmed that it contains a variety of nutrients and bioactive compounds that help prevent certain diseases.

Contains Essential Nutrients: It has all essential amino acids, including arginine, which is necessary for making proteins. It contains all the vitamins required by humans, such as vitamin B1, B2, B6, B12, niacin, folate, biotin, pantothenic acid, C, D2, E, and K.

Some studies conducted on rats and mice have confirmed that C. vulgaris or C. pyrenoidosa are capable of preventing the development of various diseases.

Supports Immune Function: A small study published on the National Center for Biotechnology Information (NCBI) found that men who were given chlorella supplements were able to produce more antibodies and improve mucosal immune function.

Reduces Anemia Risk: Chlorella contains folate, vitamin B-12, and iron in large amounts, making it an ideal supplement for pregnancy-associated anemia, proteinuria, edema, and hypertensive disorder, according to a study published in 2009.

Vitamin Deficiency: Chlorella is a potent source of vitamin B-12. Researchers have found that its supplements are immensely helpful for people with B-12 deficiency. They found that the human body can absorb B-12 from chlorella effectively.

Reduces Blood Pressure: Chlorella has been found effective in reducing blood pressure in both humans and animals due to the presence of arginine and antioxidants. It also has been found useful in increasing young individuals’ capacity to exercise at moderate intensity for extended periods.

Is It Safe For Everyone?

Chlorella is usually considered safe to use by everyone; however, like all supplements, it may have some side effects such as nausea, diarrhea, and stomach cramps. It is also extremely important to consult a healthcare provider before including it in your diet. You also must not take a chlorella supplement if you are pregnant, allergic to molds, or have iodine sensitivity.

Chlorella is essentially an algae that is vulnerable to viral infection. These viruses could also affect humans. Therefore, you must buy your chlorella supplement only from trusted brands.

Chlorella and spirulina are the most popular algae supplements. Several supplements combine both algae to ensure maximum effectiveness and efficiency.

Chlorella may have some benefits as a dietary supplement, However, you must consult your healthcare provider before including it in your diet. Here are some of the Chlorella supplements that you can try.

1. Good Natured Premium Spirulina and Chlorella Capsules

This is a sustainable and organic product that contains a combination of two of the most nutrient-dense superfoods. It assists your body in digestion and energizes you from within. It is a nutrient-rich product with 13 vitamins, 10 minerals, 18 amino acids, and 3 phytonutrients. These non-GMO, non-irradiated capsules are the perfect nutritional supplement for a healthy and active lifestyle.

2. Organic Chlorella Tablets by Micro Ingredients

One of the bestsellers on Amazon, these chlorella tablets are packed with the goodness of essential vitamins and minerals. It is a highly concentrated formula that uses pure vegan-friendly ingredients. The choreography in the product is raw, organic, and treated under low temperature. It is an organic and non-GMO product made without fillers, preservatives, artificial colors or flavors, soy, or gluten. Best for those who do not really love eating the greens but wish to include essential nutrients in their food.

3. Chlorella Spirulina Powder Capsules

An ultra-pure organic spirulina chlorella powder, this supplement is harvested in clean, pollution-free water. The supplement promises to assist you in your health journey. It energizes you from within, enhances digestion, and reduces fatigue. It comes in capsule form and leaves no aftertaste. The brand offers a full refund if you are not happy with the quality of the product. However, you must keep in mind supplements are not quick fixes; these are only meant to aid your overall fitness routine.

4. NOW Supplements’ Organic Chlorella

This high-quality chlorella supplement has been manufactured in a GMP-certified facility. The supplement contains aturally occurring chlorophyll, plus beta-carotene, mixed carotenoids, vitamin C, iron, and protein. Most of its ingredients are organic, making it suitable for those looking for climate-friendly alternatives. Make your diet more wholesome by including this multipurpose supplement.

5. Sunlit Best USDA Organic Premium Chlorella Tablets

A USDA-certified organic supplement, this product supports your overall well-being due to its purity and potency. It works as an adaptogen for your body, which essentially implies that it assists your body in responding to stress, fatigue, and anxiety. Sunlit offers one of the few products that support natural body odor control. Each chlorella tablet is made of 100% pure chlorella pyrenoidosa. All ingredients included in the product are pure, clean, and safe. The chlorella has also been processed under low temperatures to ensure superior quality. A powerhouse of nutrients and plant-based protein, this supplement will help you lead an energetic and healthy life.

6. Sun Chlorella Green Algae Superfood Supplement

Give your body the chance to repair and rejuvenate with this Chlorella pyrenoidosa freshwater algae formula. This product does not use heat or chemicals to break the cell walls of chlorella to preserve all nutrients. It has been tested for purity to ensure you get all the essential vitamins and amino acids that chlorella offers. It comes without gluten, GMOs, binders, fillers, preservatives, yeast, artificial colors, or flavors. The unique process followed to make this supplement allows your body to absorb and digest its amazing nutrition.

7. EARTH CIRCLE ORGANICS Chlorella Tablets

A high-quality herbal supplement, Earth Circle’s chlorella tablets have been made with organic compounds. It is a sustainable product packed with protein, vitamins, fiber, enzymes, and Chlorella Gorwth Factor (CGF). It is vegan and gluten-free to ensure that people with dietary restrictions can also have a nutrient-rich diet. It is a cruelty-free product that has been independently tested for maximum potency and purity. Experience the power of chlorella through these tablets.

8. Nutricost Chlorella Capsules

A non-GMO, preservative, additive, and filler-free dietary supplement, Nutricost’s chlorella capsules have the benefits of all green foods rolled in one! This pack contains over 240 capsules, each packed with different vitamins, minerals, amino acids, and phytonutrients. Manufactured in a GMP-compliant and FDA-registered facility, it is vegan and gluten-free. The cell walls in these capsules have been mechanically broken down to aid digestibility. A must-try supplement for those looking for a plant-based supplement.

9. Organic Spirulina And Chlorella Tablets

This supplement contains the benefits of both spirulina and chlorella, the most nutrient-rich compounds. Both contain over 100 micronutrients needed for optimal health. It has organic certification from the USDA, EU, and Naturland. Made under stringent conditions, this product offers you maximum purity. In fact, Triquetra uses 100% organic and plant-based fertilizers in the farming process as well. It is free of pesticides, herbicides, chemical fertilizers, and animal by-products and is non-GMO. You can trust this brand if you’re looking for an environment-friendly clean supplement.

10. Piping Rock Chlorella

This supplement is a must-have if you are looking for a pure, potent, and safe chlorella source! It is a vegan and vegetarian-friendly way of getting the benefits of algae-based nutrients and vitamins. It has several health benefits, including improved heart health, joint mobility, skin smoothness, muscle recovery, and improved brain function. It is a gluten-free, non-GMO supplement that has been made with trusted ingredients. And the best part about it is its sustainability features recognized by trusted certifications.

11. ENERGYBITS – Organic Chlorella Tablets

This supplement makes sure amino acids, proteins’ building blocks, enter your body easily, providing much-needed strength to your bones, muscles, skin, and tendons. It is worth your time and money if you follow a keto or vegan diet. It acts as a natural detoxifier and immune booster, offering various health benefits. These algae-based tablets serve as a comprehensive resource of vitamins and minerals. Easy to include in your diet, these tablets can be blended into a smoothie or swallowed with water.

12. On Target Living Organic Spirulina Chlorella

This supplement has been made using chlorella and spirulina cultivated in fresh water in Taiwan. Each batch of this product has been third-party tested for fillers, additives, and fillers. A vegan immunity-boosting supplement, this product is USDA-certified for its organic ingredients. It will give you an adequate amount of protein and other necessary nutrients if you do not eat meat and seafood. It is grown in ozonated water then filtered for purity making sure you only get the purest form of chlorella supplement.

13. FRESH HEALTHCARE Chlorella Supplement

Premium vegan chlorella powder capsules are healthy and enjoyable both as they provide an easily digestible way for you to absorb the benefits of chlorella, including anti-aging antioxidants, lowered blood sugar, improved anti-inflammatory role in heart health, and a boost in your immune system. Fresh Healthcare is one of the few brands that believes in giving back to society and donates at least 5% of our profits to charities. By helping this brand, you not only benefit your health but also help make this world a little better place to live.

14. PURE ORIGINAL INGREDIENTS Chlorella Powder

The supplement is packed with a high-potency formula that delivers a wide range of health benefits, including improved heart health and brain function. The package comes in powder form to ensure you can include it in your diet easily. This product is one of the top-rated supplements on Amazon.

15. Premier Research Labs Medi Chlorella-FX Supplement

Every serving of this capsule-form supplement contains 636 mg of premium chlorella powder. The chlorella used to make this supplement was grown in fresh water, ensuring that you get a clean, pollution-free product. Manufactured in the United States, this product is free of synthetic fillers.

16. BulkSupplements’ Chlorella Powder

This supplement gives your body all the essential nutrients required to lead a healthy life. It is suitable for daily use and can fit into your routine effortlessly. Produced in a facility compliant with strict GMP standards, the product has been tested for quality and purity. It can be added to coffee, tea, or shakes. Experience the confidence that comes with choosing a supplement that supports your wellness journey.

17. Sunfood Superfoods Chlorella Tablets

An ultra-pure, third-party-tested supplement, this product offers you an excellent source of immunity-supporting vitamin D. It is free of fillers, binders, additives, or preservatives. The chlorella used to make the supplement was grown indoors in a controlled environment to avoid any possible atmospheric contamination. You can even eat it out of the bag! These tablets can be taken with food or on an empty stomach. It comes in an earthy and nutty flavor, making it easy to consume.

18. Nature’s Way Chlorella Micro-algae

Farmed in environmentally controlled ponds, this supplement is vegetarian-friendly. The bottles used to pack these chlorella bottles are made from recycled plastic. This vegan supplement uses a unique formula to avoid using harmful chemicals and ensure a pure, all-natural product.

19. Biotics Research Chlorella Capsules

This supplement combines the best of science and nature to give you the most potent chlorella supplement. Manufactured in a GMP-certified facility, this product is gluten-free and third-party tested. It contains the purest ingredients, so you can be assured of the highest quality products. It is a great supplement for overall support.

20. Simple Life Nutrition Supplements

As the name suggests, this supplement contains a simple yet powerful blend of ingredients to ensure you get all the benefits of including chlorella in your diet. It is a non-GMO, vegan, and easy-to-swallow product. The supplement has been made using certified organic, non-irradiated, ultra-pure chlorella powder. Produced in a certified facility, these chlorella capsules are free of preservatives, fillers, or binders. You must include it in your diet if you are looking for a supplement that supports your health in a holistic manner.

21. Biogenesis Organic Chlorella

Produced in a USA FDA-accredited BioSecure site, this supplement is offered by Australia’s only licensed chlorella grower. The supplement is full of phytonutrients, amino acids, and other essential minerals. It is vegan, non-GMO, gluten-, dairy-, and soy-free. It assists in normal muscle function, reducing fatigue, and maintaining bone and teeth. The chlorella used to make this powder-form supplement was grown in the pristine waters of the Great Barrier Reef region, making it one of the most unique chlorella supplements available in the market.

22. Dr. Mercola Fermented Chlorella with Chlorophyll

This fermented chlorella supplement plays a key role in the body’s normal detoxification processes. It contains a unique blend of fermented chlorella, chlorophyll, and red algae rich in amino acids, vitamins, minerals, polysaccharides, and beta-glucans. Its fermented formula makes it highly digestible and bioavailable. It is third-party NSF content certified for health and safety. It also helps maintain healthy liver function as well as blood sugar levels. A gluten, soy, and GMO-free complex, this supplement delivers 13 mg of chlorophyll per serving.

23. Source Naturals Yaeyama Chlorella

Suitable for vegans and vegetarians, this supplement does not contain yeast, dairy, egg, gluten, corn, soy, or wheat. It is also free of sugar, starch, salt, preservatives, or artificial color, flavor, or fragrance. The product has been manufactured in the USA under the Good Manufacturing Practices (cGMPs) established by the US Food and Drug Administration. This supplement includes well-researched ingredients in their most bioavailable forms. Its USP is its non-GMO freshwater chlorella, grown on the coral reef island of Ishigaki, Japan.

24. Earthborn Elements Chlorella Capsules

One of the top chlorella supplements on Amazon, this product has been manufactured in the USA. It comes in easy-to-swallow capsule form with no additives or fillers. One pack gives you almost 2 months supply. Pregnant and lactating women consult their physicians before taking this supplement.

25. Pure Mountain Botanicals Broken Cell Wall Chlorella Capsules

These chlorella capsules contain organic chlorella and are much easier to swallow than chlorella tablets. It is vegan, kosher, and gluten-free. It has been manufactured in an FDA-registered facility to ensure the highest quality. Made with no harsh preservatives, fillers, or Flowing Agents, this product ensures you get a pure and authentic chlorella supplement.

(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.)

Published by Medicaldaily.com

Source link

August 26, 2024
Sneak a Sweat: 10 Quick and Easy Ways to Exercise During Your Busy Day
Finding Time to Sweat: Quick and Easy Ways to Exercise During a Busy Day

In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life, making it challenging to prioritize exercise. With lengthy to-do lists and packed schedules, squeezing in a workout can seem like a daunting task. However, incorporating physical activity into your daily routine is crucial for both mental and physical well-being. Enter the concept of "sneaking a sweat" – finding moments throughout the day to fit in a quick, effective workout. In this article, we’ll explore 10 quick and easy ways to exercise during your busy day, ensuring that your fitness goals don’t take a backseat to your busy schedule.

Morning Routine

Start Your Day on the Right Foot

The ideal time to exercise is often argued, but one thing is certain: incorporating physical activity into your morning routine sets the tone for a productive day. Boost your energy levels and kickstart your metabolism with these morning exercises that can be done in under 10 minutes:
- Jumping Jacks: 3 sets of 20-30 reps
- Burpees: 3 sets of 10-15 reps
- Mountain Climbers: 3 sets of 20-30 reps
- Plank: 3 sets of 30-60 seconds
- Yoga Stretch: Quick, dynamic stretches to loosen up your muscles
Desk Break

Take a Break, Get Moving

If you have a desk job, it’s common to spend hours sitting at your computer. During your lunch break or when needed, take a few minutes to "sneak a sweat". Try these exercises that can be done chair-side or in a small space:
- Chair Squats: 3 sets of 10-15 reps
- Seated Leg Lifts: 3 sets of 10-15 reps
- Arm Circles: 3 sets of 10-15 reps
- Desktop Dips: 3 sets of 10-15 reps
- Walk-It-Out: Take a brisk walk around the office or outside for a few minutes
Lunch Break

Use Your Lunch to Get in a Quick Workout

Transform your lunch break into a mini-workout by utilizing your local park, gym, or even your backyard. Here are some exercises that can be done in under an hour:
- Brisk Walking: 30-40 minutes
- Bodyweight Exercises: Burpees, squats, lunges, and push-ups
- Yoga Routine: Quick, flowing stretches to improve flexibility and balance
- Dance Break: Put on some upbeat music and dance your way to exercise
- Stair Running: Find a nearby staircase or gym and sprint up and down for an effective cardio workout
Stair Climbing

When Life Gives You Stairs, Make the Most of Them

Need a quick energy boost or wanting to fit in a cardio workout while on-the-go? Find a staircase and take advantage of its fitness benefits:
- Stair Sprints: Sprint up and down the stairs for 30-60 seconds at a time
- Stair Treadmill: Use a workout app or YouTube video to guide your movements
- Stair Yoga: Try downward-facing dog, triangle pose, or other poses on the stairway
Evening Routine

Wind Down with a Quick Fitness Fix

After a long day, find time to relax and unwind with exercises that promote flexibility and calm. Prepare your body for a restful night’s sleep and wake up feeling refreshed:
- Yoga Routine: Focus on gentle stretches and calming poses
- Meditation: Quick guided meditation sessions to reduce stress
- Breathing Exercises: Practice deep breathing and controlled exhales
- Lying Leg Lifts: Do 3 sets of 10-15 reps to loosen up your calves and hamstrings
- Hip Openers: Try pigeon, banded leg swings, or cat-cow stretches
Incorporating Sneak A Sweat into Your Daily Routine

Whether you’re a busy professional, a new parent, or simply someone looking for extra motivation, incorporating "sneaking a sweat" into your daily routine requires a few simple steps:
- Identify your busiest days and plan exercises accordingly
- Schedule your sweat sessions in your calendar
- Vary your exercises to avoid repetition and prevent plateaus
- Find workouts that you enjoy, making it more likely to stick to your routine
- Invest in a fitness tracker or app to stay accountable and track your progress
By incorporating these quick and easy exercises into your daily routine, you’ll be able to stay on top of your fitness goals despite your busy schedule. Remember, every sweat session counts, and even a short period of exercise can have a significant impact on your overall health and well-being.

Conclusion

Sneaking a sweat into your busy day doesn’t have to mean sacrificing precious time or energy. With these 10 quick and easy workout ideas, you can fit in exercise when and where you need it, allowing you to prioritize your fitness goals alongside the demands of your daily life. Whether it’s a morning routine, desk break, or lunchtime workout, every sweat session counts, and with these ideas, you’ll be well on your way to reaching your fitness goals.

Frequently Asked Questions

Q: How do I get motivated to exercise when I’m short on time?
A: Start small and identify exercises that you enjoy. Find exercises that can be done in under 10 minutes and schedule them into your daily routine. Also, invest in a fitness tracker or app to stay accountable and track your progress.

Q: How do I fit in exercise as a busy professional?
A: Try exercise during your lunch break, take desk breaks to move around, or try exercising during your morning routine.

Q: Can I really get a good workout in under 10 minutes?
A: While 10 minutes may not be as effective as a longer workout, you can still get a good sweat going! Try high-intensity interval training (HIIT) or quick bouts of cardio to get your heart rate up and burn calories.

Q: How will I know if I’m getting enough exercise as a busy person?
A: Pay attention to your energy levels, sleep patterns, and overall mood. If you’re noticing improvements in these areas, you’re probably exercising enough.

sneak-a-sweat-10-quick-and-easy-ways-to-exercise-during-your-busy-day
August 26, 2024
The Link Between Hearing Loss and Cognitive Decline
Hearing loss has long been thought of as an inconvenience associated with aging, but research is increasingly showing it could be linked to cognitive decline and dementia. With hearing loss being one of the most prevalent chronic conditions in the UK, affecting around 18 million people, it’s important to understand the potential risks and how to minimize them.

The Evidence Linking Hearing Loss and Cognitive Decline

Several studies have shown a correlation between untreated hearing loss and an increased risk of developing dementia, and experts say people with hearing loss have a higher risk of being diagnosed with dementia.

Other research indicates that those with hearing loss experience cognitive decline and impaired brain function at a faster rate than those with normal hearing, even if they don’t develop full-blown dementia. Potential reasons for this link include:
- Social isolation – Hearing loss can lead to withdrawing from social situations where hearing is difficult. Lack of social interaction is a risk factor for cognitive decline.
- Cerebral atrophy – Parts of the brain related to hearing can start to atrophy when auditory signals are reduced. This can impact cognition over time.
- Increased cognitive load – When hearing is difficult, more cognitive resources are dedicated to auditory processing, leaving less capacity for other tasks. This extra effort could accelerate the decline.
- Sensory deprivation – Lack of auditory stimulation may accelerate brain aging and neuronal degeneration.
The Importance of Regular Hearing Tests

Hearing loss often develops gradually, so many people don’t realize their hearing has declined. Getting your hearing tested regularly is important to detect any issues early.

Experts recommend baseline hearing tests at age 50, then retesting every 3 years. More frequent testing may be needed if you have trouble hearing. Early identification allows prompt treatment with hearing aids, which can minimize cognitive decline risks. Regular hearing tests done by https://www.hearclearni.co.uk/ allow you to monitor changes and intervene quickly. This preserves quality of life and may maintain better brain health into old age.

Maintaining Brain Health with Hearing Aids

The good news is research shows treating hearing loss can significantly slow the rate of cognitive decline. Using hearing aids helps restore auditory stimulation to the brain and reduces isolation. Hearing aids may also improve attention, memory, and speed of information processing.

Other Tips for Brain Health

While using hearing aids is important, there are also other lifestyle factors that can impact cognitive health:
- Social engagement – Maintain social connections through clubs, volunteering, classes, etc.
- Mental stimulation – Learn new skills, read, do puzzles, and play brain training games.
- Physical activity – Aim for at least 150 minutes of moderate exercise per week to boost blood flow to the brain.
- Healthy diet – Eat a balanced, Mediterranean-style diet high in vegetables, fish and nuts.
- Quality sleep – Focus on getting 7-8 hours of quality, uninterrupted sleep per night.
- Stress management – Practice mindfulness, yoga, or meditation to reduce stress levels, which can damage the brain over time.
The future risk of dementia is complex with many contributing factors. However understanding the link between untreated hearing loss and cognitive decline is an important step in maintaining brain health as we age. Seeking early treatment for hearing problems along with staying socially and mentally active may help minimize the risks.
Source link
August 26, 2024
Origin Error

Product Name: Origin Error

Click here to get Origin Error at discounted price while it’s still available…

All orders are protected by SSL encryption – the highest industry standard for online security from trusted vendors.

Origin Error is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60 days of receipt you are not satisfied with Wake Up Lean™, you can request a refund by sending an email to the address given inside the product and we will immediately refund your entire purchase price, with no questions asked.

(more…)

August 25, 2024
Children with GBS – GBS/CIDP Foundation International
Children with GBS

When a child has GBS the entire family is affected. Parents’ attitudes towards the patient and the illness will trickle down to every family member. This is the time to gather information and remain on the positive side of honesty.

Although it’s a long and painful process, 80% to 90% of patients recover completely. Study after study on recovery (from any kind of illness) show that a positive attitude contributes greatly to the outcome.

All of the general caregiver advice applies here, plus additional strategies to maintain as much of a ‘normal life’ as possible for the patient and siblings in the family.

What YOU Can Do

Maintain the general routine as much as possible. It’s important to communicate to the patient and their siblings that life goes on, that this illness is a bump in the road and not a dead end.

Maintain rules and responsibilities. Do not excuse a child recovering from GBS from responsibilities if they are capable. Revise expectations, but being a part of a family means helping in some way. A recovering child maintains a sense of belonging and usefulness when he or she can contribute.

Answer questions based on fact. Young children can make up reasons for the illness that exist in the magical realm. Children may believe that their comments or actions can be connected to the cause of the disease. That said, the reality of the disease will bring up feelings and questions to be addressed. Every feeling that a child has should be discussed and acknowledged.

Involve siblings in the recovery process. Siblings can help with homework, physical therapy, and making accommodations for the patient. Be careful not to rely too much on siblings – their experience of childhood is equally important.

Allow the patient to participate in medical decisions. Giving choices to a child develops responsibility and reasoning skills. If a child can handle it, participating in treatment choices can be extremely beneficial to their emotional development. Scheduling decisions, describing physical sensations to doctors and nurses, learning to adjust to social interactions, learning to communicate their limitations to friends, and making accommodations in the home and at school – all of these can be a discussion with the patient, giving them a sense of power in a powerless situation.
Source link
August 25, 2024
SN-2 palmitate & infant health
Human Milk Oligosaccharides (HMOs) are widely recognised for their vital role in infant health and there’s now a growing body of evidence highlighting the significant benefits of SN-2 palmitate. In this podcast, neonatal nurse, Dr Janet Green, joins us to delve into the latest evidence on these essential nutrients found in premium infant formulas. You’ll learn exactly what SN-2 palmitate is, why its structure is so important and the impact it has on gut health, calcium and fat absorption, and bone mineral content. Janet also offers valuable tips on interpreting the latest research and expert guidelines.

Hosted by Dr Jane Winter

Biography

Dr Janet Green is a Senior Lecturer at Notre Dame University of Australia, and an adjunct Senior Lecturer at The University of Tasmania, based in Sydney. Janet has qualifications in Midwifery, Lactation, Neonatal intensive care, Paediatric intensive care, Emergency Paediatrics and Child and family health. Janet has many years’ experience as a neonatal nurse, and has retained strong ties to the clinical community. Janet holds Masters Degrees in Nursing Education, Bioethics and E-Learning. Her PhD explored the ethical issues surrounding caring for extremely premature babies. She is currently completing the final stages of a Doctor of Education degree, and for several years she was the Nurse Adviser to the NSW Health Care Complaints Commission (HCCC).
In this episode, we discuss:

The role of SN-2 palmitate in infant health

What to look for in a premium infant formula

Where to find current guidelines & expert recommendations
Additional resources
- Click here to watch the Paediatric Symposium: Navigating nutrition in infants and children
- Click here to view a research update on SN-2 palmitate
References
- Béghin L, Marchandise X, Lien E, et al. Growth, stool consistency and bone mineral content in healthy term infants fed sn-2-palmitate-enriched starter infant formula: A randomized, double-blind, multicentre clinical trial. Clin Nutr. 2019;38(3):1023-1030. doi:10.1016/j.clnu.2018.05.015
- Yao M, Lien EL, Capeding MR, et al. Effects of term infant formulas containing high sn-2 palmitate with and without oligofructose on stool composition, stool characteristics, and bifidogenicity. J Pediatr Gastroenterol Nutr. 2014;59(4):440-448. doi:10.1097/MPG.0000000000000443
- Guo D, Li F, Zhao J, et al. Effect of an infant formula containing sn-2 palmitate on fecal microbiota and metabolome profiles of healthy term infants: a randomized, double-blind, parallel, controlled study. Food Funct. 2022;13(4):2003-2018. Published 2022 Feb 21. doi:10.1039/d1fo03692k
Supported by

The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.

This episode includes discussion of infant formula and formula feeding and is intended for HCPs only. Breastfeeding is best for babies and a decision not to breastfeed can be difficult to reverse. Social and financial implications should be considered when discussing formula feeding. Views, opinions or recommendations today are those of the speaker, and do not necessarily represent those of Dietitian Connection.
Source link
August 25, 2024
Improve Focus, Relieve Stress With These Top Picks

Looking for a supplement to boost brain health, improve focus, and help you stay calm in stressful situations? With so many options available, navigating the world of supplements can be quite overwhelming. Here, we explore tyrosine supplements, delve into their unique benefits and demonstrate how they stand out from other brain health supplements, ultimately helping you to find the ideal option that perfectly fits with your individual needs and wellness goals.

What is Tyrosine?

Tyrosine also known as L-tyrosine is an amino acid that forms the building block of all proteins in the body. It is a nonessential amino acid, meaning, the body can make it naturally. Tyrosine is synthesized when the body gets enough of another essential amino acid phenylalanine.

Tyrosine is crucial for several bodily functions, including neurotransmission, the mechanism by which the brain transmits messages. It is a vital component in the production of the neurotransmitters or the key brain chemicals- epinephrine, norepinephrine, and dopamine.

Epinephrine is the chemical that triggers the fight-or-flight response, while norepinephrine supports this response. Dopamine, on the other hand, is responsible for feelings of pleasure, reward, and motivation. Low dopamine levels can lead to issues such as sexual dysfunction, depression, addiction, and difficulty with attention. In short, when these neurotransmitters are in short supply, they can affect concentration, mood, and the ability to manage stress.

Tyrosine supports hormone regulation and functioning of the adrenal, thyroid, and pituitary glands. It also plays a role in the production of melanin, the pigment responsible for hair and skin color.

Food such as eggs, cheese, soybeans, chicken, beef, pork, fish, nuts, and beans are rich sources of Tyrosine.

Health Benefits of Tyrosine Supplement:

For people with Phenylketonuria- While tyrosine deficiency is rare, it can occur with symptoms such as low blood pressure and a reduced body temperature. Individuals with the genetic disorder phenylketonuria (PKU) are particularly at risk, as their bodies cannot convert phenylalanine into tyrosine. For these individuals, taking a tyrosine supplement may be beneficial.

For stress relief- Research has shown that the depletion of neurotransmitters that occur during stress can be compensated by supplementing with L-tyrosine. A 2015 systematic review of 15 studies showed that cognitive improvements can be observed after a single tyrosine load. L-tyrosine has been shown to help keep the brain sharp when it deals with physical stress such as extreme cold, high altitudes, staying awake for long periods, or conditions meant to mimic the effects of space travel.

For improved mood- L-tyrosine is known for its nootropic benefits and is widely used as a supplement for improving cognition, working memory, executive function, and creativity. Due to its role in regulating the neurotransmitter dopamine, it may also enhance mood.

How to take the supplement:

Tyrosine is available as a dietary supplement, in the form of a capsule or tablet. Adults may take tyrosine in daily oral doses of 100-300 mg/kg. However, it’s always best to consult with a healthcare provider to determine if the supplement is right for you and to find the appropriate dosage for your needs. For best shelf life, the supplement should be stored as directed by the manufacturer. To avoid the risk of accidental dosing, it should be kept away from children and pets.

What are the side effects?

While L-tyrosine is generally safe when taken as directed, it can sometimes cause side effects. These may include anxiety, headaches, high blood pressure, insomnia, nausea, restlessness, stomach upset, and vomiting.

People taking certain medications, such as antidepressants like Monoamine Oxidase Inhibitors (MAOIs), should be cautious with tyrosine supplements, as combining them can lead to a dangerous increase in blood pressure. Tyrosine should also be avoided by individuals with an overactive thyroid or those taking thyroid hormone pills. Additionally, those using Levodopa for Parkinson’s disease should avoid tyrosine, as it can interfere with the absorption of the medication.

Here are 25 Best L-Tyrosine Supplements According To Reviews:

1. NaturalSlim Stress Defender

NaturalSlim Stress Defender is a gluten-free supplement that combines L-Tyrosine and Pantothenic Acid designed to support overall well-being by balancing cortisol levels, which play a crucial role in mood and energy. Too much cortisol can lead to weight gain, while too little may cause fatigue. This supplement, rich in antioxidants, helps maintain a strong immune system. It also supports mood balance through the synergistic effects of vitamin B5, which converts food into energy, and L-Tyrosine, which regulates mood. By boosting energy levels and promoting restful sleep, Stress Defender helps you wake up rejuvenated and ready to face the day. For optimal results, take 3 capsules with breakfast, 3 with lunch, and an optional 3 before bedtime for enhanced rest.

2.Nutricost L-Tyrosine Powder

Nutricost L-Tyrosine Powder 250 gm is designed to provide 1 gram of pure L-Tyrosine pers erving, offering 250 servings per bottle. This supplement is gluten-free, non-GMO, and third-party tested to ensure quality. Manufactured in a GMP-compliant, FDA-registered facility, it’s designed to support cognitive function and mood. Simply mix one scoop daily with 6 to 10 ounces of water for an easy and effective supplement routine.

3. Now Foods L-Tyrosine

Now Foods offers a premium, pharmaceutical-grade L-Tyrosine supplement in its free form, providing 500mg per capsule—double the potency of many other brands. This Non-GMO supplement is manufactured in the USA and plays a crucial role in supporting mental alertness by aiding the production of key neurotransmitters like dopamine, adrenaline, and noradrenaline. These neurotransmitters are vital for stress response and maintaining a positive mood. Plus, for every bottle sold, Now Foods plants a tree, contributing to a greener planet. With over 50 years of trusted quality, this family-owned company remains committed to offering affordable, top-notch supplements. For best results, take 1 capsule 1 to 3 times daily.

4. Primal L-Tyrosine Capsules

Primal L-Tyrosine Capsules deliver an optimal dosage of 500 mg per serving, ensuring a potent and carefully measured dose to support your mental clarity and cognitive function. With 180 capsules per bottle, you will have an abundant supply to help you stay sharp and focused throughout your daily tasks. Primal’s commitment to quality is evident in every batch, manufactured in an NSF certified, GMP compliant facility, and subjected to rigorous third-party testing by independent, ISO accredited laboratories. This ensures that each capsule meets the highest industry standards for purity and potency.

5. Horbäach L Tyrosine 500mg Capsules

Horbäach L-Tyrosine offers a powerful 500 mg dose of free-form L-Tyrosine in each convenient quick-release capsule. This advanced formula is expertly crafted to ensure purity and potency, adhering to the highest standards of quality. With a commitment to trusted ingredients, Horbäach guarantees superior quality through rigorous laboratory testing. The supplement is naturally free of gluten, wheat, yeast, milk, soy, artificial flavors, and preservatives, making it a Non-GMO and reliable choice for enhancing cognitive function and overall well-being.

6.BulkSupplements.com L-Tyrosine Powder

Boost daily wellness with BulkSupplements.com’s pure L-Tyrosine powder. This supplement, available in 500 mg doses, supports motivation and productivity, making it a valuable addition to any daily routine. It is a clean and pure option, free from gluten, fillers, dairy, soy, and added sugars. Simply mix 1/5 teaspoon (500 mg) into juice, shakes, smoothies, or water for a natural energy boost. Adhering to strict cGMP standards and undergoing rigorous third-party testing, this L-Tyrosine powder ensures high quality and consistency.

7. Naturebell L Tyrosine Supplement

Naturebell L-Tyrosine provides a potent 1,500mg per serving, with each bottle containing 240 capsules for a high-bioavailability supplement. This triple-strength formula is designed for optimal absorption and digestion, supporting brain health, memory, cognitive function, and mental alertness. With 80 servings per bottle, the recommended daily dose of 3 capsules helps maintain a balanced mood and supports healthy melanin production. This non-GMO, free-from formula is pure and effective, avoiding soy, dairy, gluten, wheat, peanuts, and tree nuts. All products are rigorously tested by third-party labs to ensure safety and potency.

8.Pure Encapsulations L-Tyrosine

Pure Encapsulations L-Tyrosine provides a high-concentration formula with 500 mg of free-form L-Tyrosine per capsule, supporting neurotransmitter function, memory, and dopamine levels. This vegan and non-GMO supplement is designed to enhance brain health and overall well-being by aiding dopamine synthesis and thyroid hormone production. For optimal results, take 1 capsule 1 to 4 times daily between meals. Pure Encapsulations ensures quality by excluding common allergens, artificial ingredients, and GMOs, focusing on pure and effective formulations.

9. Carlyle L Tyrosine Capsules

Carlyle L-Tyrosine Capsules deliver 1000 mg of free-form tyrosine per serving in fast-acting, quick-release capsules. Designed for therapeutic use, these non-GMO and gluten-free supplements support overall wellness with a focus on premium, honest ingredients. Each capsule is laboratory tested for quality, ensuring trusted and effective results. Naturally free from gluten, wheat, yeast, milk, soy, artificial flavors, and preservatives, Carlyle provides a pure and reliable option for those seeking to enhance their health.

10. Solgar – L-Tyrosine 500 mg

Solgar L-Tyrosine provides 500 mg of this essential amino acid, supporting nervous system nutrition and brain health. As a precursor to neurotransmitters like dopamine, norepinephrine, and epinephrine, L-Tyrosine plays a key role in cognitive function. This free-form formulation enhances absorption and assimilation. The vegetable capsules are KOF-K Kosher certified, non-GMO, vegan, and gluten-free. They are free from gluten, wheat, dairy, soy, yeast, sugar, sodium, and artificial additives, making them a clean and effective choice for supporting mental well-being.

11.Amazing Formulas L-Tyrosine

Amazing Formulas L-Tyrosine delivers 500 mg per capsule, with each bottle containing 180 servings. This supplement is non-GMO, gluten-free, and third-party tested to ensure quality and effectiveness. Manufactured in the USA in compliance with GMP standards, it guarantees purity and potency for reliable results.

12. Swanson Amino Acid Gabaplex

Swanson Amino Acid Gabaplex with L-Tyrosine and L-Theanine – 60 Vegetarian Capsules. An advanced relaxation formula designed to combat stress overload and support physical and emotional well-being. Contains GABA, L-Tyrosine, and L-Theanine. Vegetarian-friendly. In accordance with FDA GMP guidelines, most products are formulated for a shelf life of 24 months from the date of manufacture, while liquids and probiotics are formulated for 12 months.

13. Pure L Tyrosine

Pure Original Ingredients L-Tyrosine offers a pure, undiluted form of L-Tyrosine, free from magnesium, rice fillers, and other additives. With 730 capsules per bottle, the package provides a 2-year supply of this non-essential amino acid, supporting peak health. Packaged in Utah, USA, it is lab-verified for purity and potency, containing only L-Tyrosine with no additional additives or stearates.

14. Doctor’s Best L-Tyrosine

Doctor’s Best L-Tyrosine is a powerful supplement designed to support healthy brain and glandular function. This non-GMO, gluten-free formula, delivered in 120 vegetarian capsules, features a conditionally essential amino acid that acts as a precursor to vital neurotransmitters like dopamine, epinephrine, and norepinephrine. These catecholamines are essential for brain and nervous system function, influencing cognition, mood, memory, and hormone regulation. Additionally, L-Tyrosine plays a crucial role in thyroid health by aiding the production of thyroxine and helps alleviate stress by supporting the production of key neurotransmitters.

15. Natures Craft Free Form L-Tyrosine

Natures Craft Free Form L-Tyrosine is a high-potency supplement designed to enhance mental energy, focus, and cognitive function. Supports mood, brain, and thyroid health, providing essential amino acids for better concentration and natural energy. With 500mg per serving, it promotes thyroid function and overall well-being. Backed by third-party lab certification, the supplement ensures top-quality brain and memory support for a healthier lifestyle.

16. Herbamama L- Tyrosine Gummies

Herbamama L-Tyrosine Focus Gummies offer a delicious and convenient way to support brain health, providing 1000 mg of L-Tyrosine in every vegan, gelatin-free, and non-GMO chew. These mango-flavored gummies help maintain focus, alertness, and mental energy with fast-absorbing ingredients. Made from natural components, they are free from artificial colors and additives, making them gentle on digestion. With a soft, pectin-based texture and coated with tapioca to prevent sticking, these brain health chews are easy to enjoy on the go. Simply chew two gummies daily, and experience a juicy boost to your brain function.

17. Double Wood’s L-Tyrosine Supplement

Double Wood’s L-Tyrosine supplement delivers 1,000mg per serving in 120 vegan-friendly capsules, offering a powerful boost for memory, attention, focus, and energy. With 60 servings per bottle, this supplement provides a two-month supply of brain-boosting benefits. Made in the USA from globally sourced ingredients, it is non-GMO, gluten-free, and produced in a GMP-compliant facility, ensuring high quality and safety.

18. Wild & Organic L-Tyrosine Gummies

Wild & Organic L-Tyrosine 1000mg Gummies are designed to boost brain health and mood with each delicious peach-flavored gummy. Packed with 1000 mg of L-Tyrosine per serving, these gummies support mental focus and natural calm. Made with vegan, non-GMO ingredients and free from artificial colors, they use a pectin base for a soft, melt-resistant texture. With 60 gummies per bottle, this 30-day supply ensures you stay on track by taking just two gummies daily for optimal brain and mood support.

19.AOR L-Tyrosine

AOR’s L-Tyrosine is designed to boost performance under high-stress conditions, enhancing cognitive function and alertness during demanding tasks, sleep deprivation, and multitasking. This essential amino acid, found in wheat germ, oats, dairy, pork, and poultry, supports mood, cognitive function, and the central nervous system. Widely used to improve focus and attention, especially in high-pressure environments like the military and for those with ADD, L-Tyrosine also aids in thyroid hormone production and melanin synthesis. Ideal for anyone facing prolonged stress, intensive multitasking, or difficulty concentrating, AOR’s L-Tyrosine offers a potent daily dose to support mental and physical resilience.

20. Biotech Nutritions L-Tyrosine

Experience the benefits of L-Tyrosine with our 500 mg capsules, packed into a 120-capsule bottle made in the USA. Each veggie capsule delivers a potent 500 mg dose of L-Tyrosine, formulated to be gelatin-free, non-GMO, and gluten-free. Produced in a GMP-compliant and FDA-registered facility, the supplement undergoes rigorous third-party lab testing to ensure quality and effectiveness.

21. Solaray L-Tyrosine

Enhance your wellness with Solaray L-Tyrosine Veg Caps. Each bottle offers 50 capsules, each containing 500 mg of L-Tyrosine, designed to support vitality and well-being. Crafted with a commitment to purity and sourced from the earth, these capsules are rigorously tested to ensure the desired results. Experience improved health and shine brighter every day with this thoughtfully formulated supplement.

22. Evlution Free Form L Tyrosine

Elevate your performance with Evlution Free Form L-Tyrosine 500mg Capsules. This high-bioavailability nootropic supplement delivers a powerful boost for mental energy, focus, and mood support, providing essential fuel for cognitive performance.These vegan, non-GMO capsules provide a pure, clean approach to enhancing alertness and managing everyday stress. In addition to its cognitive benefits, L-Tyrosine supports thyroid function and balances skin health. Experience the uncompromising quality of Evlution Nutrition and discover why these supplements are favored by those looking to elevate their brain and body performance.

23. Alpha Flow High Potency L-Tyrosine

Alpha Flow L-Tyrosine 1000mg Capsules are crafted to enhance your focus and energy levels naturally. Each serving delivers 1000 mg of pure, highly absorbable L-Tyrosine, providing a potent boost to help you manage stress, maintain mental clarity, and combat fatigue.Manufactured in the USA with stringent quality standards and tested for purity, Alpha Flow delivers premium effectiveness. Each bottle provides enhanced productivity, improved task-switching, and better long-term relaxation and overall body support.

24. Joyli Nutrition L Tyrosine Gummies

Joyli L-Tyrosine Gummies 1000mg offer a delicious and effective way to boost your mood and productivity. Each vegan, gluten-free gummy delivers 500mg of L-Tyrosine powder, providing a total of 1000mg per serving in a highly bioavailable form. These sugar-free gummies help enhance brain function, memory, and energy while supporting a calm and focused state. By aiding the production of dopamine and serotonin, they promote a positive mood and overall well-being. Produced in the USA with GMP compliance, Joyli L-Tyrosine Gummies are free from synthetic additives, sugar, dairy, and gluten, making them a great choice for any dietary preference.

25. Jarrow Formulas L-Tyrosine

Jarrow Formulas L-Tyrosine 500 mg is provided as a dietary supplement in a 100-capsule bottle, offering a 100-day supply for daily wellness. Each serving of this pure crystalline L-Tyrosine supplement contributes to the levels of catecholamine neurotransmitters such as norepinephrine, epinephrine, and dopamine. Designed to support brain health, this supplement is IGEN non-GMO tested and gluten-free, fitting seamlessly into various lifestyles. It is suggested that one capsule be taken daily on an empty stomach, preferably with juice or as directed by a healthcare professional.

(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.)

Published by Medicaldaily.com

Source link

August 25, 2024
10 Minuteman Decluttering Blitz: Get Your Space Organized Fast!
10 Minute Man Decluttering Blitz: Get Your Space Organized Fast!

Are you tired of living amidst clutter and chaos? Do you wish you had a tidy and organized space to come home to every day? Look no further than the 10 Minute Man Decluttering Blitz! This revolutionary decluttering strategy is designed to help you get your space organized quickly and easily, and it’s perfect for busy guys who want to take control of their environments.

What is the 10 Minute Man Decluttering Blitz?

The 10 Minute Man Decluttering Blitz is a simple yet effective decluttering system that involves dedicating 10 minutes a day to decluttering. For 10 minutes, you’ll clear out a specific area of your space and categorize items into three piles: keep, donate/sell, and trash.

Why 10 Minutes?

In today’s fast-paced world, it can be tough to find the time to dedicate hours to decluttering. But that’s exactly why the 10 Minute Man Decluttering Blitz is so effective. By committing to just 10 minutes a day, you can easily fit decluttering into your busy schedule without feeling overwhelmed.

The 10 Minute Man Decluttering Blitz: Step-by-Step Guide

Getting started with the 10 Minute Man Decluttering Blitz is easy! Just follow these simple steps:
1. Set your timer: Set a timer for 10 minutes to keep yourself on track and accountable.
2. Choose an area: Identify the area of your space that’s in most need of decluttering. This might be your desk, closet, or even your entire living room.
3. Clear out the area: Remove everything from the area you’ve chosen. Yes, everything! Sort items into three piles: keep, donate/sell, and trash.
4. Quickly sort items: Go through each item and make a quick decision. Ask yourself: do I need it? Do I use it regularly? Is it worth keeping? Don’t spend too much time agonizing over each item – the goal is to clear out the clutter, not get stuck in decision-making mode.
5. Put things back: Once you’ve finished sorting, put back only the items you’ve decided to keep. Try to put things back in their original places, or designate a new home for the item if you’ve decided to move it to a different area of your space.
6. Take a break: Take a quick break to stretch, grab a glass of water, or do a quick desk stretch. You’ve earned it!
Tips and Tricks for the 10 Minute Man Decluttering Blitz

The 10 Minute Man Decluttering Blitz is designed to be easy and achievable, but there are a few tips and tricks that can help you get the most out of it:
- Start small: Begin with a small area or a single shelf – it’s easier to focus and clear out clutter when you’re not overwhelmed with space.
- Don’t get bogged down: Remember, this is a 10-minute blitz, not a marathon decluttering session. Stay focused and don’t get too attached to items – it’s okay to get rid of something that’s just collecting dust.
- Make it fun: Put on some upbeat music and make decluttering a fun activity. You might be surprised at how energized and motivated you feel after a successful 10-minute blitz!
Benefits of the 10 Minute Man Decluttering Blitz

So why bother with the 10 Minute Man Decluttering Blitz? Here are just a few benefits to get you started:
- Increased productivity: Clearing out clutter can help you feel more focused and productive – and who doesn’t need a little more of that in their day?
- Reduced stress: Decluttering can be a major stress-reducer, especially when you’re taking control of your environment and clearing out clutter.
- More space and freedom: By getting rid of clutter, you’ll create more space to move around and breathe – not to mention the sense of freedom you’ll feel when you’re not drowning in stuff.
Conclusion

The 10 Minute Man Decluttering Blitz is the perfect solution for busy guys who want to get their space organized quickly and easily. By dedicating just 10 minutes a day to decluttering, you can easily fit this powerful habit into your busy schedule and start enjoying a more organized, more productive, and more relaxing life.

FAQs

Q: Is the 10 Minute Man Decluttering Blitz only for guys?
A: Absolutely not! The 10 Minute Man Decluttering Blitz is open to anyone who wants to declutter their space quickly and easily.

Q: Do I have to declutter a different area every day?
A: It’s up to you! You can declutter the same area every day, or mix things up and focus on a different area of your space each day.

Q: How long will it take to see results?
A: You’ll start seeing results right away – think of the 10 Minute Man Decluttering Blitz as a daily dose of decluttering. With consistency, you’ll notice a big impact on your space and your mental clutter in just a few days.

Q: Can I do the 10 Minute Man Decluttering Blitz on my smartphone?
A: While you’ll need a physical space to declutter, you can definitely use apps or reminders on your smartphone to help you stay on track and remember to declutter each day!

Q: What if I have trouble letting go of items?
A: That’s okay! It’s normal to get attached to certain items, but remember the 10 Minute Man Decluttering Blitz is about clearing out clutter and creating space – not about sentimental keepsakes. Take a photo of an item you’re struggling to part with, then let it go – you’ll probably forget about it anyway!
August 25, 2024
Why You Might Have Hit a Plateau With Your Fitness Goals
Reviewed by Brian St. Pierre, MS, RD

From hitting a wall with your workouts to stalled weight loss, plateaus can occur at any stage.

But all that hard work hasn’t been for nothing. Plateaus, although frustrating, can be useful.

In this article, we’ll take a closer look at what causes them, how to push through, and when to consider embracing the plateau and shifting into maintenance mode.

What is a plateau in fitness?

A plateau refers to a period of time where you feel like you’re no longer making progress. For anyone who’s been actively pursuing fitness for a while, you know the signs: maybe you’ve stopped losing weight or gaining muscle, you’re bored by your workouts, or you’re struggling to find energy and recovery properly.

Progress isn’t linear, and the gains you make initially aren’t sustainable at the same rate indefinitely. Newcomers to health and fitness often experience rapid initial results, which they might expect to last forever.

However, as you become more seasoned, progress becomes more challenging, and you’ll inevitably hit plateaus more often.

Does a plateau only refer to your workout routine?

Plateaus can happen in any aspect of your wellness journey. Remember that “wellness” incorporates more than exercise—it’s about your whole, multidimensional health. Also called “Deep Health,” this refers to the many aspects of your lifestyle that work together to contribute to your overall well-being, including:
- Social health
- Physical health
- Emotional health
- Mental health
- Environmental health
- Existential health
While we often talk about plateaus in the context of your workout or fitness routine—you can’t increase the weight you’re deadlifting, or lose another few pounds of body fat—it’s not the only place a plateau can happen.

Sometimes working out harder might not be the answer, and you’ll have to address one of the other dimensions of your Deep Health—whether that’s working on your sleep, mindset, or supportive relationships.

Is a plateau always a bad thing?

Contrary to what you may have heard, a plateau is not inherently negative. It’s a natural and expected phase that occurs for various reasons (which we’ll cover in more detail below).

A plateau is simply your body’s way of providing valuable feedback.

A plateau may actually signify that you’ve reached a level of fitness worth preserving. In fact, learning how to navigate and sustain a plateau is a valuable skill. It ensures that you don’t lose the progress you’ve worked so hard to achieve.

Just as breaking through plateaus can be essential to keep working toward your goals, mastering the art of maintaining your current state of wellness also contributes to the overall success of your health endeavors.

Ultimately, that’s many people’s long-term goal: to be able to sustain the progress they’ve made at the apex of their achievement.

Why does a plateau happen?

The more you understand why you’ve hit the plateau, the better you’ll be able to adjust your plan accordingly to move beyond it.

We’ll list seven common reasons why you might have hit a plateau, plus some initial fixes to try.

Plateau reason #1: Repetitively performing the same workout routines

A fitness plateau can happen when you stick to the same workout routine without variety. While routine helps you build habits, your body adapts to the repetitive stress, which leads to diminished returns.

▶ To work through this plateau: Diversify your exercises, introducing new challenges that keep your muscles engaged and responsive. For example, if you’ve primarily taken cycling classes, it might be time to include some weightlifting.

Plateau reason #2: Performing ineffective training routines

Not all exercises yield the same results for everyone. If your current routine doesn’t target specific muscle groups effectively, you might hit a workout plateau.

▶ To work through this plateau: Focus on exercises that align with your goals and provide adequate challenges. Once you’ve determined your goals, research and select workouts that specifically target the necessary muscle groups.

Plateau reason #3: Not pushing yourself hard enough (Intensity not high enough)

In fitness, intensity matters. If you’re not pushing yourself hard enough during workouts, your body won’t experience the necessary stress to prompt muscle growth.

▶ To work through this plateau: Gradually increase the intensity of your exercises and challenge your limits without compromising safety. This could mean increasing the weight you’re lifting or the tempo at which you’re completing your exercises. Take note of the number of reps you perform and/or the pace you move through your workouts so you can measure progress over time.

Plateau reason #4: Not progressively overloading your muscles

Muscles adapt to stress over time. If you’re not progressively increasing resistance or intensity, your muscles won’t get stronger. Plateaus can occur when your workout fails to challenge your muscles beyond their current capacity.

▶ To work through this plateau: Regularly increase the resistance or intensity to stimulate ongoing improvements.

Plateau reason #5: Training inconsistently

Keeping a consistent workout schedule is one of the keys to fitness. Irregular workout patterns can lead to plateaus as your body doesn’t receive a consistent stimulus for growth.

▶ To work through this plateau: Establish a regular workout schedule and stick to it to maintain steady progress.

Plateau reason #6: Needing to adjust your nutrition plan

Your eating habits can also cause plateaus. If you’re experiencing persistent fatigue or energy crashes, your nutritional intake may be falling short of your body’s needs.

Your body needs certain nutrients and enough calories for peak functionality, and if it doesn’t receive those, you might not be able to perform your workouts as well.

▶ To work through this plateau: Try to incorporate a higher proportion of nutrient dense, minimally processed foods into your diet so you get the macronutrients and micronutrients you need to achieve your goals.

Plateau reason #7: Not paying attention to other lifestyle factors

Fitness is more than just exercise. Ignoring lifestyle factors such as nutrition, sleep, and stress can contribute to plateaus. Your body needs proper fuel, recovery, and stress management to thrive.

▶ To work through this plateau: Try to focus on incorporating high-nutrition foods into your diet, creating an atmosphere of calm before bed, or learning healthy techniques for coping with stress.

How do you know if you’ve hit a plateau?

Here are some things to look out for.

Plateau sign #1: Your workouts feel easy

When your workouts start feeling noticeably easier than they used to, it’s a strong indicator that you might be experiencing a fitness plateau. The initial challenge that once accompanied your exercises diminishes, suggesting that your body has adapted to the current routine. Pay attention to changes in perceived effort during your workouts.

Plateau sign #2: You’re not noticing progress

Lack of progress is a clear sign of a fitness plateau. If you’re not seeing improvements in strength, endurance, or other fitness parameters over an extended period, it’s time to reassess your approach. Tracking your performance and noting any stagnation can help identify when you’ve hit a plateau.

Plateau sign #3: Hitting a standstill with a particular exercise

Whether it’s running at a consistent speed, lifting heavier weights, or performing more repetitions, a plateau becomes evident when you can’t seem to push past a certain point. If you consistently struggle to make progress in a particular aspect of your fitness routine, it may be time for an adjustment.

Plateau sign #4: You’re feeling fatigued

If you’re experiencing persistent levels of tiredness, or you feel like your energy skyrockets then drops, your wellness routine—including your workout and your nutrition plan—may not be providing your body with the support and fuel it needs.

Excessive fatigue or brain fog may point to nutrient imbalances or insufficient caloric intake. On the other hand, it might indicate that you’re training too hard and not allowing your body the rest it needs. Either way, this could lead to a plateau since your body doesn’t have the resources it needs to recover and continue making progress.

How to break through a plateau

While you don’t always need to break through a plateau, it’s often worth trying.

These seven methods can help you push through if that’s what your body needs.

Or, if they don’t work, they can let you know that it’s time to shift into maintenance mode.

Plateau breakthrough #1: Upend your routine

To overcome a workout plateau, consider a radical shift in your routine.

If cardio has been your mainstay, integrate strength training to challenge your muscles in new ways.

Conversely, if you’ve been predominantly lifting weights, experiment with machines, resistance bands, or high intensity interval training to introduce variety.

Altering the type and intensity of your workouts not only targets different muscle groups but also prevents your body from acclimating to a specific routine.

Plateau breakthrough #2: Focus on nutrition

Breaking through a plateau isn’t only about changing your exercise routine—it’s about addressing all aspects of health.

Assess your nutrition to ensure it supports your fitness goals, providing the energy and nutrients your body requires.

Experiment with meal timing and frequency to optimize energy levels throughout the day, preventing slumps and cravings.

Hydration also plays an important role in performance, so make sure you’re drinking enough water daily.

Plateau breakthrough #3: Try something completely new

Introduce novelty to shake things up.

If solo workouts have been your norm, join a group fitness class for a change of pace. If the gym is your usual setting, consider engaging in a local sports league or trying a new outdoor activity over the weekend.

The unfamiliarity of a new challenge not only sparks physical adaptation but might also rekindle your motivation.

Beyond exercise, shake up your nutrition. Experiment with different foods. Try new recipes. Explore a different dietary approach. These can all provide the nutritional variety your body needs for renewed progress.

Plateau breakthrough #4: Focus on progressive overload

If your focus is on strength training, a plateau may arise when you neglect to consistently challenge your muscles. Avoid this plateau (or push through it) by gradually increasing the resistance or intensity of your exercises.

Carefully track your current lifting capacity and strategically plan increased increments of resistance.

Aim for gradual but steady progression, whether it’s adding more weight, increasing repetitions, or adjusting the intensity of your workout.

Plateau breakthrough #5: Rest, recover, repeat

Overtraining or consistently pushing your body without adequate recovery can lead to plateaus. To break through, incorporate planned periods of rest into your routine.

During rest, the body repairs and strengthens itself, allowing muscles to recover and adapt to the stress of previous workouts. This process helps you avoid burnout, reduce the risk of injury, and ultimately overcome plateaus.

Consider incorporating active recovery days, where you engage in low-intensity activities to promote circulation and flexibility without imposing excessive stress on your body.

Always listen to your body’s signals. Rest and recovery are not signs of weakness but essential components of a well-rounded fitness routine—and life.

Plateau breakthrough #6: Practice healthy sleep hygiene

While a full eight hours a night of uninterrupted sleep may not be realistic for everyone, you can take proactive measures to help yourself get a good amount of rest.

Turn off devices well before bedtime, make your room quiet, cool, and comfortable, and try to stick to a consistent sleep-wake schedule.

Helping yourself learn healthy sleep habits can help you feel better, manage your weight, reduce stress, and improve your mood—among many other benefits.

Plateau breakthrough #7: Work with a health coach

When facing a plateau, enlisting the support of a health coach can be a game-changer.

A health coach brings expertise in nutrition, exercise, anatomy, physiology, sleep, stress, and recovery to help you uncover the reasons behind your plateau and navigate potential solutions tailored to your unique situation.

A health coach specializing in exercise and movement can design a progressive and personalized workout plan, ensuring that you’re incorporating variety and addressing potential weaknesses. They can also analyze your diet to ensure it aligns with your fitness goals. They may also help you improve other lifestyle factors such as sleep, stress management, and overall well-being.

Additionally, a health coach can help you determine whether this plateau is an opportunity for a breakthrough—or a sign that it’s time to focus on maintenance.

We’re here to help you reach your goals

The coaches at Precision Nutrition can help you make sustainable lifestyle changes to reach your goals. With one of our health coaches by your side, you’ll never be left alone to figure it all out. We provide expert nutritional and wellness advice that’s customized to your goals and lifestyle.

Learn more about our 1:1 Coaching Program and find out how we can help you transform your life for the better in a sustainable, healthy way.
Source link
August 24, 2024