Health Archives - Page 3 of 10

07/Sep/2023

Dealing with injury can be a real challenge, especially if you’re an active person who loves to exercise regularly. As a parent, taking care of yourself and recovering properly from injuries is incredibly important, not just for your own sake but also for your family’s. That’s why I’m sharing some of my top strategies and supplements for injury recovery that have helped me and many others get back in shape after various injuries.

Specific Incremental Retraining

One of the most effective ways to recover from an injury is to gradually reintroduce movement and exercise to the affected area. This process is called specific incremental retraining, and it involves focusing on specific movements that were previously painful or difficult and gradually increasing the intensity and duration over time. For example, if you’re recovering from a knee injury, you might start with simple knee stretches and then gradually progress to more challenging exercises like lunges and squats. This type of retraining can help you rebuild strength and flexibility while reducing the risk of re-injury.

Stretching

Stretching is another crucial element of injury recovery and prevention, especially if you have tight or stiff muscles that are contributing to your injury. By stretching regularly, you can improve your range of motion, reduce stiffness, and help your muscles recover more quickly. Some of the best stretches for injury recovery include hip flexor stretches, hamstring stretches, and calf stretches. Make sure to stretch gradually and gently, and don’t push yourself beyond your limits.

Check out this article all about the benefits of stretching!

Supplements

In addition to exercise and stretching, certain supplements can also be incredibly helpful for injury recovery. Creatine, for example, is a popular supplement that can help boost muscle growth and improve strength. Collagen is another supplement that’s been shown to help promote joint health, reduce pain, and aid in healing and recovery. Omega-3 fatty acids and vitamin C are also important supplements that can support the healing process and reduce inflammation. Finally, Glutamine is another supplement with promising research in injury recovery. Let’s now take a closer look at these supplements:

Creatine

Creatine supplementation has been extensively researched and shows promising results in aiding recovery from various types of injuries. The supplement is known for enhancing muscle force recovery after eccentrically-induced muscle damage, and it could be effective at reducing severity or enhancing recovery from mild traumatic brain injury. Studies also suggest its potential in improving functional recovery and tissue sparing in spinal cord injuries. Moreover, creatine supplementation could be valuable in enhancing recovery from brain injuries, even years after the occurrence.

Collagen

Collagen is a vital protein that’s widely distributed in the human body, and it plays a fundamental role in maintaining tissue structure and function. As a primary component of connective tissue, it’s crucial in upholding the integrity of various bodily structures, including skin, tendons, ligaments, and bones. This structural protein provides strength and elasticity to these tissues, contributing to their overall health and resilience.

Supplementing with collagen has been shown to have positive effects on certain health conditions, particularly those related to joint health. A study published in the Journal of Cosmetic Dermatology found that collagen supplementation improved osteoarthritis-related symptoms. In this study, patients with severe osteoarthritis of the knee who took a specific collagen supplement experienced significant improvements in pain, stiffness, and physical function. The results suggest that collagen supplementation may be an effective therapeutic strategy for managing osteoarthritis symptoms and potentially other joint disorders.

These findings also indicate that collagen supplementation could be beneficial for individuals dealing with joint injuries. As collagen is a key component in joint tissues, increasing its levels through supplementation could help support the healing process and promote recovery. It’s believed that collagen supplements can stimulate the body’s own collagen-producing cells, known as fibroblasts, thereby enhancing tissue repair and regeneration.

Check out this article all about collagen!

Omega-3

Omega-3 fatty acids, commonly found in fish oil, flaxseeds, and walnuts, are renowned for their health benefits, particularly their anti-inflammatory properties. These fatty acids, specifically EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid), play a crucial role in the body’s inflammatory response, which is an essential part of healing and recovery.

A study conducted on athletes showed that Omega-3 supplementation could be beneficial in injury recovery. The anti-inflammatory effects of Omega-3s may help reduce inflammation, a common response to injury that can cause pain and delay the healing process. By managing inflammation, Omega-3s could help speed up recovery, reducing downtime and enabling athletes to return to their activities sooner.

Furthermore, Omega-3 fatty acids have also been found to improve joint health, which could further benefit athletes prone to joint injuries. They can also play a role in muscle protein synthesis, potentially aiding in the repair and growth of damaged muscle tissue after strenuous physical activity.

Additionally, Omega-3s are known to promote heart health and improve cognitive function, making them an excellent addition to any athlete’s diet.Vitamin C, also known as ascorbic acid, is a potent antioxidant recognized for its multiple health benefits. As an antioxidant, it helps combat free radicals in the body, which are harmful molecules that can cause cellular damage if their levels become too high¹. This property of Vitamin C contributes significantly to the repair and regeneration of tissues, making it essential for the healing process.

Vitamin C

Vitamin C, also known as ascorbic acid, is a potent antioxidant recognized for its multiple health benefits. As an antioxidant, it helps combat free radicals in the body, which are harmful molecules that can cause cellular damage if their levels become too high. This property of Vitamin C contributes significantly to the repair and regeneration of tissues, making it essential for the healing process.

Moreover, Vitamin C plays a pivotal role in the enzymatic production of certain neurotransmitters, such as norepinephrine. Neurotransmitters are chemical messengers that transmit signals across nerve endings, helping regulate a wide array of bodily functions, from mood to muscle movement. Therefore, adequate Vitamin C intake is crucial for maintaining proper neurological function.

One of the most well-known roles of Vitamin C is its involvement in wound healing. It assists in the formation of collagen, a key protein that gives structure to skin, blood vessels, tendons, ligaments, and bones. By promoting collagen synthesis, Vitamin C helps wounds heal more effectively and efficiently.

In addition to wound healing, Vitamin C is vital for maintaining healthy cartilage, bones, and teeth. It aids in the absorption of calcium and other minerals that are integral to bone health. Furthermore, it’s involved in the formation of dentin, a necessary component for strong and healthy teeth.

Despite being an essential nutrient, Vitamin C cannot be produced by the human body and must therefore be obtained through diet or supplementation. Common sources include citrus fruits, strawberries, bell peppers, spinach, and kale.

Glutamine

Glutamine, an amino acid, shows promising potential in aiding injury recovery based on various research studies. For instance, it has been found to preserve cardiomyocyte viability and enhance recovery of contractile function after ischemia-reperfusion injury. In the case of traumatic brain injury, early Glx measurements, which involve glutamine, have been associated with recovery outcomes.

Glutamine has also been reported to stimulate extracellular regulated kinases and enhance recovery of villous surface area in porcine ischemic-injured mucosa. Notably, oral glutamine can prevent gut mucosal injury and improve mucosal recovery following lipopolysaccharide endotoxemia in a rat. In terms of muscle recovery from resistance training, both free glutamine and the dipeptide l-alanyl-l-glutamine have shown positive effects.

Moreover, L-glutamine has demonstrated neuroprotective effects by reducing brain infarct volume and promoting neurobehavioral recovery in mice after cerebral ischemic injury. Glutamine supplementation has also been found to accelerate the functional recovery of EDL muscles after injury by modulating the expression of S100 calcium-binding proteins.

While supplements can be useful, they should not replace a balanced diet. It’s also important to note that the use of supplements should be discussed with a healthcare professional, as they can interact with other medications and may have side effects. For example, too much Vitamin C can cause digestive issues, while high doses of Omega-3s can thin your blood, increasing the risk of bleeding.

Rest and Recovery

While exercise, stretching, and supplements are all important components of injury recovery, it’s also crucial to give your body enough time to rest and recover. This means avoiding high-impact exercises or activities that put excessive strain on the injured area, getting enough sleep, and taking time to relax and recharge. Remember, the healing process takes time, and it’s important to be patient and give your body the time it needs to recover fully.

Positive Mindset

Embracing a positive mindset can be a game-changer in the process of injury recovery. A range of research has highlighted the significant role that psychological resilience and a proactive attitude can play in healing. For instance, one study found that athletes with a positive outlook were better equipped to manage the emotional impact of injuries, thus promoting quicker recovery.

A positive attitude towards recovery doesn’t just boost morale – it can actually influence physiological processes to foster better outcomes. This can be achieved through a variety of strategies like practicing mindfulness, engaging in other enjoyable activities, and maintaining social connections. Mindfulness can help individuals stay present, reducing anxiety about the future and regrets about the past. Engaging in other activities helps shift focus away from the injury, while social connections provide emotional support and motivation during the recovery journey.

Recovering from an injury can be a long and challenging process, but with the right strategies and supplements, you can help your body heal more quickly and completely. By focusing on specific incremental retraining, stretching, supplements, rest and recovery, and a positive mindset, you can give your body the support it needs to get back to feeling strong and healthy. Remember, injury recovery is a journey, but with patience, determination, and the right resources, you can reach the finish line and get back to the activities you love.

For more amazing articles on health, wellness and supplementation click here!

Human Kinetics Journals The Journal of Neurosurgery American Journal of Gastroenterology MDPI NEJM ASPEN Journals BioMed Central Journal of Strength and Conditioning Research Journal of Cosmetic Dermatology National Institutes of Health Mayo Clinic
ASPEN Journals ↩
Journal of Neurotrauma ↩
Surgery ↩
Surgery ↩
Sports Medicine – Open ↩
Neuroscience & Therapeutics ↩
Histochemistry and Cell Biology ↩

DoctorShawn

29/Aug/2023

In this modern and fast-paced world, we often forget to stop and appreciate nature. We are always in a rush to complete our to-do lists, and we hardly have time to relax and enjoy the beauty around us. But what if we told you that taking a simple walk in the woods could make a significant impact on your mental and physical health? Yes, you read that right. It’s called “forest bathing,” and it’s a Japanese practice that involves immersing oneself in nature and engaging with all the senses. So, let’s dive into the world of forest bathing and learn why science says it’s good for you.

Shinrin-yoku

The idea of forest bathing (“Shinrin-yoku” in Japanese) began in the 1980s and focuses on mindfulness-awareness exercises that use trees and other natural elements to help people relax and recharge. According to research, trees and plants produce an organic compound called phytoncides that help protect them from insects, diseases, and other harmful organisms. When we breathe in these compounds, they enter our bodies, which could enhance our immune system, reduce stress, and improve our overall well-being.

Health Benefits

Apart from scientific benefits, forest bathing has many other advantages. Studies have shown that spending time in nature can lower blood pressure, reduce depression, improve sleep quality and cognitive function, and boost immune response. Moreover, sensory activities like meditating and practicing yoga in the woods, smelling the aroma of trees, listening to the sound of birds, and seeing the sunset through the branches, increase feelings of happiness, calmness, and contentment.

Doing it right

Forest bathing doesn’t have to be an expensive getaway or require any special equipment. It’s as simple as going for a walk in the park or a local trail. However, to fully experience the benefits of forest bathing, it’s best to unplug and be present in the moment. Leave your phone or camera behind, wear comfortable clothing, and let yourself wander aimlessly. Be curious and notice the shapes, textures, colors, and sounds around you. Touch the bark of a tree, smell the wildflowers, and listen to your inner voice.

If you’re thinking of trying forest bathing, it’s essential to follow some guidelines. Firstly, choose a safe and accessible place, preferably without many visitors. Ensure you have enough water and snacks if needed. Wear sunscreen and insect repellent, especially in the summer season. And lastly, be respectful of nature and avoid littering.

Don’t know where to start? Worried about getting lost? AllTrails is a great tool that will allow you to explore hiking trails all around the world with maps, guides, and tracking.

In conclusion, forest bathing is a natural way to improve your overall wellness. It offers various health benefits while allowing you to reconnect with nature and find inner peace. It’s a simple yet effective practice that can modify our daily routine. So, next time you have a stressful day or has been glued on your screen for hours, take a break, and go forest bathing. Challenge yourself to embrace the beauty of nature and see how it positively impacts your life physically and mentally.

Looking for something to read while out in the wilderness? Check my other blog articles especially the one on Training for a Clear Mind.

DoctorShawn

22/Aug/2023

For many people, non-alcoholic beer represents the best of both worlds. They can enjoy the classic taste of beer without the lingering effects of alcohol on their body. However, is non-alcoholic beer actually healthy? Or is it simply a waste of money? In this article, we will explore the potential health benefits of non-alcoholic beer and break down whether or not it is a smart choice for your health.

Lowers Blood Pressure

Indeed, research has shown that non-alcoholic beer can have a beneficial effect on blood pressure. A study published in the Journal of Nutritional Biochemistry indicated that non-alcoholic beer decreased systolic blood pressure, suggesting that it can be a part of a healthy diet for those with cardiovascular risk (1).

The presence of polyphenols in non-alcoholic beer plays a significant role in these health benefits. Polyphenols are plant-based compounds known for their antioxidant properties. They help to combat oxidative stress in the body which is a key factor in the development of chronic diseases like hypertension.

Additionally, the absence of alcohol in non-alcoholic beer removes the diuretic effect commonly associated with alcoholic beverages. Alcohol can cause the body to lose more fluid through urine production, leading to dehydration which can increase the workload on the heart and raise blood pressure. By opting for non-alcoholic beer, this risk is significantly reduced.

It’s important to note that while non-alcoholic beer can contribute to a healthy lifestyle, it should not replace a balanced diet and regular exercise. These factors remain the cornerstone of maintaining optimal blood pressure levels and overall health.

Testosterone

Can Help with Exercise Recovery

Non-alcoholic beer can indeed serve as an effective post-workout recovery drink. After a strenuous workout, your body’s stores of glycogen, the stored form of glucose, are depleted. Consuming carbohydrates after exercise helps replenish these glycogen stores, promoting faster recovery and preparing the muscles for the next workout.

Non-alcoholic beer is a carbohydrate-rich beverage, which makes it a suitable choice for post-workout recovery. The carbohydrates in non-alcoholic beer are quickly absorbed by the body, providing immediate fuel to repair and rebuild muscles. This rapid absorption can help reduce muscle soreness and fatigue, enabling you to recover more efficiently from your workouts.

Moreover, non-alcoholic beer is high in electrolytes such as sodium, potassium, and magnesium. These electrolytes are crucial for maintaining fluid balance in the body and are often lost through sweat during intense workouts. Replacing these lost electrolytes is essential to prevent dehydration and facilitate muscle function and recovery.

In addition to its hydrating properties, non-alcoholic beer also contains beneficial nutrients such as B vitamins, which play a role in energy production and muscle recovery. For instance, vitamin B12 aids in red blood cell formation, which is crucial for delivering oxygen to the muscles.

While non-alcoholic beer can contribute to post-workout recovery, it’s worth noting that it should not replace a balanced, nutrient-dense meal. Consuming a mixture of protein, carbohydrates, and healthy fats after a workout is vital for optimal recovery and muscle growth. Also, keep in mind that everyone’s nutritional needs can vary, so it’s important to listen to your body and adjust your intake accordingly.

May Reduce the Risk of Type 2 Diabetes

Non-alcoholic beer, containing key components like hops and barley, could potentially aid in reducing the risk of type 2 diabetes. This is primarily due to their capacity to increase insulin sensitivity, which is a crucial aspect of regulating blood sugar levels.

Hops, a primary ingredient in beer, are known to contain a variety of bioactive compounds, such as iso-alpha-acids, which are derived from the hops’ bitter acids during the brewing process. Some studies suggest that these compounds have a positive effect on glucose metabolism, improving insulin sensitivity and thus helping to regulate blood sugar levels. Insulin sensitivity refers to how responsive your cells are to insulin. Higher insulin sensitivity allows the cells of the body to use blood glucose more effectively, reducing blood sugar.

Barley, another primary ingredient in beer, is a rich source of dietary fiber, particularly beta-glucan. Beta-glucan is a type of soluble fiber that has been shown to slow glucose absorption into the bloodstream. This slower absorption rate prevents spikes in blood sugar and insulin levels, thereby increasing overall insulin sensitivity.

Furthermore, barley contains a type of resistant starch that is not digested in the small intestine but instead ferments in the large intestine. This fermentation process produces short-chain fatty acids, which are thought to increase insulin sensitivity and may help lower blood sugar levels.

Can Be High in Calories

While non-alcoholic beer may have many potential health benefits, it is important to note that it can be high in calories. A typical non-alcoholic beer has anywhere from 50 to 150 calories per serving, which can add up over time. For those who are watching their weight, opting for a lower calorie beverage like seltzer water or tea may be a better option.

May Trigger Cravings

If you are someone who has struggled with an alcohol or addiction in the past, non-alcoholic beer may not be the best choice for you. Some people may find that drinking non-alcoholic beer can trigger cravings for alcohol, leading them to fall off the wagon. As a result, it is important to talk to your doctor or addiction counselor before incorporating non-alcoholic beer into your diet.

The question of whether non-alcoholic beer is healthy can be viewed from a positive perspective. Indeed, it offers several health benefits such as aiding in lowering blood pressure, bolstering exercise recovery, and potentially reducing the risk of type 2 diabetes. While it’s true that it can be higher in calories than some other beverages and could trigger cravings for those in recovery from addiction, moderation and balance are key. For many people, an occasional non-alcoholic beer can be a delightful addition to their diet without adverse effects. It’s all about understanding its nutritional content and how it fits into your overall health objectives and lifestyle. In essence, the decision to enjoy non-alcoholic beer can be a beneficial one when made with mindfulness and consideration of your personal health journey.

Chiva-Blanch, G., Urpi-Sarda, M., Ros, E., Valderas-Martinez, P., Casas, R., Arranz, S., … & Andres-Lacueva, C. (2014). Effects of alcohol and polyphenols from beer on atherosclerotic biomarkers in high cardiovascular risk men: a randomized feeding trial. Nutrition, metabolism and cardiovascular diseases, 24(1), 33-45. Link

DoctorShawn

08/Aug/2023

If you enjoy checking out the latest health craze on social media then you may have heard about the numerous benefits of borax. Borax, which is also known as sodium borate, is a white mineral compound that has been used for a variety of purposes for many years.

The “Borax Train”

The “borax train” is a recent trend that has emerged on TikTok, where users are claiming that consuming borax can help treat various health issues such as joint pain and swelling in the eyes and mouth. However, this trend is highly alarming and dangerous as borax is a cleaning product with no proven health benefits.

In fact, borax can be toxic and even lethal when ingested in high amounts. It can cause gastrointestinal issues, nausea, and other severe health problems. Despite these risks, some TikTok influencers are encouraging their followers to get on the ‘Borax Train’.

This blog will provide you with 5 reasons why you should not consume borax, as well as 5 perfectly safe uses for borax that you can start using today.

1. Borax is toxic:

Borax is a toxic substance that can cause serious health problems when ingested. Some of the symptoms of borax poisoning include nausea, vomiting, diarrhea, abdominal pain, and headaches. It can also cause reproductive issues, damage to the brain and kidney, and even death in extreme cases. The dangers of borax only increase when it is consumed in large quantities or over a long period of time.

2. Borax is not a food:

Despite some claims that borax is a natural and safe food additive, it is not intended for human consumption. While it may have some uses in cosmetic and household products, it is not recognized as a food or supplement by any health organizations.

3. Borax can be harmful to children:

Children are especially vulnerable to the toxic effects of borax because of their smaller size and developing bodies. Allowing children to come into contact with borax can put them at risk for serious medical problems.

4. Borax can be dangerous when handling:

Borax is also a skin and eye irritant that can cause redness, swelling, and even chemical burns when it comes into contact with the skin or eyes. It is important to always handle it with care and avoid inhaling it or getting it in your eyes or mouth.

5. Health risks during pregnancy:

Borax can be harmful to reproductive health, especially during pregnancy. It can harm the fetus and lead to developmental problems. Women who are pregnant or trying to conceive should avoid the use of borax.

Safe Uses for Borax

Despite the potential dangers of borax, there are still many great uses for this compound. Here are five safe and effective ways to use borax in your home and personal care routine:

1. All-purpose cleaner:

Borax can be used as a natural cleaning agent to clean counters, floors, and surfaces in your home. Simply mix borax with warm water, vinegar, and lemon juice to create an all-purpose cleaning solution that is both safe and effective.

2. Laundry booster:

Adding a tablespoon of borax to your laundry cycle can help eliminate tough stains and odors, leaving your clothes fresh and clean.

3. Silver cleaner:

Borax can be used as a silver cleaner by mixing it with water and vinegar to create a paste. It can remove tarnish and give back the shine to your silverware.

4. Pest control:

Borax can be used to kill ants, cockroaches, and other household pests. Simply sprinkle it in areas where pests are known to congregate.

5. Carpet cleaner:

Sprinkle borax on your carpet before vacuuming to help eliminate odors and freshen up your carpet. Borax may have some great uses when handled properly, but it is important to remember that it is not a safe substance to consume. Always be careful when handling borax and be sure to keep it out of the reach of children. If you are looking for safe and natural alternatives to borax, there are plenty of options available that can help you achieve the same great results without putting your health at risk.

DoctorShawn

01/Aug/2023

As we age, our bodies start to show signs of wear and tear. Our muscles weaken, our bones become brittle, and our metabolism slows down. However, there’s no need to accept these changes as inevitable. With the right strategies, you can become a bionic boomer – someone who defies the aging process and stays active, healthy and energetic well into your later years. In this article, we’ll explore the naturopathic exercise, diet and supplement strategies that can help you achieve this goal.

Exercise:

Exercise is crucial to maintaining a healthy body and mind, and it’s never too late to start. In fact, studies have shown that regular exercise can help to prevent and manage a wide range of age-related conditions, from heart disease and diabetes to arthritis and depression.

When it comes to naturopathic exercise, a combination of low-impact cardiovascular workouts, strength training and flexibility exercises is ideal. Some good examples include brisk walking, swimming, yoga and resistance band workouts. These forms of exercise are gentle on the joints, promote muscle strength and flexibility and improve circulation and cardiovascular health. Here’s an example of an approachable exercise routine to kickstart your bionic boomer body:

Workout Plan for the bionic boomer

Warm-Up:
- - March in Place: 5 minutes
  - Gentle Arm Circles: 10 circles forward and backward
Strength Training (2 times per week):
- - Seated Leg Extensions: 2 sets of 10 reps each leg
  - Chair Squats: 2 sets of 10 reps
  - Wall Push-Ups: 2 sets of 10 reps
  - Bicep Curls (using light weights): 2 sets of 10 reps
  - Overhead Press (using light weights): 2 sets of 10 reps
Flexibility Exercises (3-4 times per week):
- - Seated Hamstring Stretch: Hold for 20-30 seconds each leg
  - Standing Quadriceps Stretch: Hold for 20-30 seconds each leg
  - Overhead Tricep Stretch: Hold for 20-30 seconds each arm
  - Chest Stretch: Hold for 20-30 seconds
Cardiovascular Exercise (150 minutes per week, as recommended by the American Heart Association¹):
- - Walking, swimming, cycling, or any other low-impact cardio activity that can be done safely and comfortably. Aim to reach the target heart rate.
Balance and Stability (daily):
- - Heel-to-Toe Walk: 2 sets of 10 steps
  - Single-Leg Stands: Hold for 10 seconds each leg

Diet:

What you eat is just as important as how active you are when it comes to staying healthy and energetic in your later years. A balanced, whole-foods-based diet that’s rich in fruits, vegetables, lean proteins and healthy fats can help to reduce inflammation, boost cognitive function and promote heart and brain health.

Naturopathic principles recommend avoiding processed foods, refined sugars and artificial additives, and instead focusing on whole foods that are rich in antioxidants, vitamins, and minerals. Some good options include leafy greens, nuts and seeds, wild-caught fish, and high-quality grass-fed meats. Here’s an example of a dietary program for the aspiring bioic boomer:

Diet Composition for the bionic boomer:

Proteins: They are essential for muscle repair and growth. Include lean meats like chicken, turkey, fish, eggs, and plant-based proteins like lentils, chickpeas, and tofu in your diet.
Healthy Carbohydrates: Whole grains, fruits, and vegetables should be your primary source of carbohydrates. They provide energy and are rich in fiber, which aids digestion.
Fats: Focus on healthy fats such as avocados, nuts, seeds, and olive oil. They help with the absorption of vitamins and are essential for brain health.
Calcium and Vitamin D: These nutrients are crucial for bone health. Dairy products, fortified plant milks, leafy green vegetables, and fatty fish are good sources.
Omega-3 Fatty Acids: These can help support joint health. Sources include fatty fish, flaxseeds, and walnuts.

Meal Suggestions for the bionic boomer:

Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.
Mid-Morning Snack: A handful of almonds and an apple.
Lunch: Grilled chicken salad with plenty of colorful veggies, dressed with olive oil and lemon juice.
Afternoon Snack: Carrot and cucumber sticks with hummus.
Dinner: Baked salmon with quinoa and steamed broccoli.
Evening Snack: A small bowl of mixed fruit.

Eating Schedule: Aim for three balanced meals and two to three small snacks per day to keep your metabolism active and prevent overeating at meal times.

Coping with Cravings and Cheat Meals: It’s natural to have cravings. Instead of fighting them, find healthier alternatives that satisfy your cravings. For instance, if you’re craving something sweet, try having a piece of dark chocolate or a fruit instead of a sugar-laden dessert. Allow yourself a cheat meal once a week to enjoy your favorite foods in moderation.

Long-Term Maintenance and Lifestyle Changes:

Regular Exercise: Incorporate both strength training and cardiovascular activities into your routine.
Hydration: Drink plenty of water throughout the day.
Sleep: Ensure you get 7-9 hours of quality sleep every night.

Remember, it’s essential to consult with a healthcare professional before making major changes to your diet, especially if you have any pre-existing conditions.

Supplements:

While a healthy diet is the foundation of good health, sometimes we need an extra boost in the form of supplements. A naturopathic practitioner can help you identify the supplements that are right for your specific needs, depending on factors such as your age, gender, medical history, and lifestyle.

Some popular naturopathic supplements for promoting vitality and wellness in later years include omega-3 fatty acids, vitamin D, and antioxidants like CoQ10 and resveratrol. These supplements can help to reduce inflammation, improve cognitive function, and support brain and heart health.

Mind-body Techniques:

In addition to exercise, diet and supplements, mind-body techniques can also play an essential role in promoting wellness and vitality in later years. Practices like meditation, deep breathing, and tai chi can help to reduce stress, improve sleep, and promote mental clarity.

Conclusion:

Aging is a natural part of life, but it doesn’t have to mean a decline in health and wellbeing. With the right naturopathic strategies, you can unleash your inner bionic boomer and stay active, healthy and energetic well into your later years. By embracing a balanced, whole-foods-based diet, regular exercise, targeted supplements and mind-body practices, you’ll be able to reduce inflammation, improve cognitive function, prevent illness and feel youthful for years to come. So why wait? Start your bionic boomer journey today!

DoctorShawn

12/Jul/2023

For many men and women, hair loss can be a source of insecurity and can negatively impact their self-esteem. This often leads them to seek treatment, with finasteride being one of the most common solutions to prevent further hair loss. However, despite its popularity, this medication can cause adverse effects, including sexual dysfunction and breast tenderness. But don’t worry, there are natural alternatives to finasteride to address hair loss. In this article, we will explore a few options that are safe, effective, and without the unwanted side effects.

1. Saw Palmetto:

Native to the Southeastern United States, saw palmetto is a plant extract that has been used for centuries as a natural remedy for male hair loss. It works by inhibiting the production of DHT, a male hormone that causes hair loss. Saw palmetto can be consumed in capsule form or applied to the scalp as an oil. In a study published in the Journal of Alternative and Complementary Medicine, saw palmetto was found to be as effective as finasteride in improving hair growth.

The recommended dosage of saw palmetto for hair loss varies across different sources. According to a 2-year study, men with male pattern baldness were given 320 mg of saw palmetto per day. Some sources suggest a general recommended dosage between 160–320 milligrams daily.

2. Biotin:

Biotin, also known as vitamin H, is a B-complex vitamin that plays a critical role in healthy hair growth. It works by strengthening hair follicles and preventing hair breakage and damage. Biotin can be found in many foods, including eggs, nuts, and bananas, but it’s also available in supplement form. In a clinical trial published in the Journal of Cosmetic Dermatology, biotin was found to improve hair volume and thickness in women with hair loss.

3. Rosemary:

Rosemary is an herb that has been used in traditional medicine for centuries to prevent hair loss and promote hair growth. It’s believed that rosemary works by stimulating blood circulation in the scalp, which promotes hair growth. Rosemary oil can be applied topically to the hair and scalp, or consumed as a tea. In a study published in Skin med, rosemary was found to be effective in promoting hair growth in people with alopecia.

4. Lavender:

Lavender is another essential oil that has been shown to promote hair growth. It contains compounds that stimulate the growth of new hair cells and improve blood circulation in the scalp. Lavender oil can be applied topically or added to shampoo. In a clinical trial published in the Archives of Dermatology, lavender was found to be effective in treating alopecia areata, a type of hair loss that causes patchy hair loss.

5. Aloe Vera:

Aloe vera is a succulent plant that has several health benefits, including promoting hair growth. It contains enzymes and vitamins that repair and strengthen damaged hair follicles. Aloe vera gel can be applied topically to the scalp or consumed as a juice. In a study published in the Journal of Chemical and Pharmaceutical Research, aloe vera was found to improve hair growth in mice.

6.Pumpkin seed oil:

Pumpkin seed oil has gained attention as a possible natural alternative to finasteride for the treatment of hair loss. Several studies have suggested that pumpkin seed oil might improve hair count and hair thickness, especially in men with androgenic alopecia, or male pattern baldness.

A study conducted in 2014 reported that the oral administration of 400 mg of pumpkin seed oil for 24 weeks to men with androgenic baldness increased hair growth. Phytosterols, sterols found in pumpkin seed oil, are believed to promote hair growth.

The exact mechanism by which pumpkin seed oil works for hair loss is not fully understood. However, it is hypothesized that the oil may inhibit the enzyme 5-alpha reductase, which converts testosterone into dihydrotestosterone (DHT). DHT is a hormone that has been linked to hair loss.

To use pumpkin seed oil for hair growth, it can be applied topically as a scalp massage oil, or it can be ingested in capsule form. It is recommended to consult with a healthcare provider before starting any new treatment regimen.

Hair loss is a common problem that affects many men worldwide, and while finasteride may be a popular solution for hair loss, there are natural alternatives that you can use instead. Saw palmetto, biotin, rosemary, lavender, and aloe vera are all safe, effective, and without the unwanted side effects of finasteride. So instead of resorting to medication, try incorporating these natural remedies into your hair care routine to promote healthy hair growth and prevent hair loss.

For more information on reversing hair loss click here.

DoctorShawn

02/Jul/2023

Exercise is essential to maintaining a healthy lifestyle, but how much is enough? With a dizzying array of workout routines, fitness gurus, and exercise programs, it can be challenging to know what is best for you. The American Heart Association (AHA) and Centers for Disease Control and Prevention (CDC) have issued recommendations for cardio and resistance exercise levels per week. In this blog post, we will explore these recommendations and provide guidance on how to achieve them.

Cardio Exercise Requirements:

The AHA recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. Moderate-intensity activities include brisk walking, dancing, or cycling at a speed of 10-12 miles per hour, while vigorous activities include running, hiking uphill, or cycling at a speed of more than 12 miles per hour. These activities should be spread throughout the week, with sessions lasting at least 10 minutes each.

Regular aerobic exercise has been shown to have numerous health benefits, both physical and mental. According to recent research, some of the key benefits of aerobic exercise include:

Improved cardiovascular health: Aerobic exercise has been found to decrease the risk of heart disease and stroke, as well as lower blood pressure and LDL cholesterol levels (Source: https://www.medicalnewstoday.com/articles/327100).
Reduced risk of cancer: A study published in CNN found that just 11 minutes of moderate-to-vigorous intensity aerobic activity per day could lower the risk of cancer (Source: https://www.cnn.com/2023/02/28/health/moderate-physical-activity-cancer-death-risk-wellness/index.html).
Increased life expectancy: Research shows that people who include aerobic exercise in their daily routine can increase their life expectancy (Source: https://www.webmd.com/fitness-exercise/what-are-aerobic-exercises).
Improved brain function: Short-term aerobic exercise has been found to improve cognitive and brain health in sedentary adults (Source: https://www.frontiersin.org/articles/10.3389/fnagi.2013.00075/full).
Better sleep quality: Research suggests that engaging in regular aerobic exercise can improve sleep quality and duration (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5448449/).

Resistance Exercise Requirements:

The CDC recommends that adults engage in muscle-strengthening activities that work all major muscle groups two or more days per week. These activities include weightlifting, bodyweight exercises, and resistance bands. Ideally, each exercise should be repeated for eight to 12 repetitions, targeting each muscle group for a total of two to three sets.

Recent research has shown that resistance exercise provides numerous health benefits, including:

Improved bone health: Resistance exercise has been found to increase bone mineral density and reduce the risk of osteoporosis (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986488/).
Better metabolic health: A study published in the Journal of Strength and Conditioning Research found that resistance exercise can improve insulin sensitivity and glucose metabolism, which can help prevent type 2 diabetes (Source: https://journals.lww.com/nsca-jscr/Abstract/2023/02000/Effects_of_Resistance_Training_on_Glucose_Control.6.aspx).
Reduced risk of cardiovascular disease: Research suggests that resistance exercise can improve blood pressure, lipid profiles, and overall cardiovascular health (Source: https://pubmed.ncbi.nlm.nih.gov/22874843/).
Improved mental health: Resistance exercise has been found to have positive effects on both anxiety and depression symptoms (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5842975/).
Better quality of life: A study published in BMC Public Health found that resistance exercise is associated with a better quality of life in older adults (Source: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-09812-w).

Combining Cardio and Resistance Exercise:

Cardio and resistance exercise can be combined for optimal results. Some experts recommend that individuals engage in cardio exercise at least three to four days per week and engage in resistance exercise two to three days per week. Each session should last at least 30 minutes, with a goal of achieving 150 minutes of cardio and at least two 30-minute resistance training sessions per week.

Additional Tips:

It’s important to note that your fitness level and health history will impact your workout routine. Beginners may start with lower levels and work their way up gradually. Individuals with health issues should consult with their doctors to identify the appropriate intensity and type of exercise.

It’s important to establish a workout routine that works for your body and lifestyle. Cardio and resistance exercise provide numerous health benefits, including lower blood pressure, reduced risk of chronic diseases, and improved mental health. By following the recommendations of the AHA and CDC, and starting at a level that is appropriate for your fitness level and health status, you can achieve optimal results. Remember, consistency is key, and you can make exercise a fun and enjoyable part of your routine.

DoctorShawn

27/Jun/2023

Summer is always a great time to enjoy the great outdoors and soak up some vitamin D. However, it is all too easy to get too much sun exposure which leads to the painful effects of sunburn. Sunburn is not only painful but it can lead to skin damage and, in the long run, increase your risk of skin cancer.

if you’re one of the many who’ve been lounging outside without sunscreen, or maybe you were negligent with reapplication, you’re probably feeling the burn! Luckily, there are natural ways to moisturize and nourish the skin after sunburn. But before we get to those natural remedies it is important to know what the first steps should be after a sunburn.

So let’s review sunburn first aid:

Move Out of the Sun: As soon as you notice signs of sunburn, such as redness or pain, move to a shaded area or indoors immediately to prevent further skin damage.
Cool Down Your Skin: Apply cold compresses to the sunburned area or take a cool (not cold) bath or shower to help soothe the skin and reduce inflammation.
Hydrate: Drink plenty of water to prevent dehydration, which can occur after excessive sun exposure and can worsen your sunburn symptoms.
Moisturize: Apply a moisturizing lotion or aloe vera gel to the affected area. This can help soothe the skin and prevent it from drying out and peeling.
Avoid Further Sun Exposure: Stay out of the sun until your sunburn heals to prevent further damage. If you have to be outdoors, wear protective clothing and use a broad-spectrum sunscreen with an SPF of at least 30.

Now let’s review some natural moisturizers and topical treatments to help protect and repair the skin after sunburn:

1. Aloe Vera: Aloe vera is one of the most effective natural treatments for sunburn. Aloe vera has been used for centuries as a medicinal plant because it contains powerful compounds that work to reduce inflammation, stimulate skin growth, and has a cooling effect on the skin. Slice open an aloe vera leaf and apply the gel directly to your sunburned skin. Do this several times per day, and you should see a reduction in redness and pain in no time.

2. Oatmeal Bath: An oatmeal bath is another effective way to soothe sunburn. The anti-inflammatory properties of oatmeal combined with cool water can help to reduce redness and inflammation, which will make you feel better fast. Simply grind up some oats in a blender or food processor to create a fine powder. Add the oatmeal powder to a cool bath and soak in it for at least 20 minutes.

3. Green Tea: Green tea is packed with antioxidants that can help to repair sun-damaged skin. When you apply chilled green tea bags to your sunburned skin, the catechins found in the tea work to reduce skin inflammation and soothe the pain. Soak several green tea bags in cool water, and then apply them directly to the affected areas of your skin.

4. Shea Butter: The moisturizing qualities of shea butter can replenish the hydration lost in your skin due to sun exposure and help prevent peeling that often accompanies sunburn healing. Furthermore, shea butter contains fatty acids and plant sterols, such as oleic, palmitic, stearic, and linolenic acids. These oils are absorbed by the skin and used to reduce inflammation and soothe the skin. Shea butter is also rich in Vitamins A and E, which are known for their ability to repair damaged skin and improve skin conditions. In particular, Vitamin E is an antioxidant that can help neutralize free radical damage caused by sun exposure. Additionally, shea butter has reported healing properties that can be beneficial for repairing skin damage caused by sunburn

5. Coconut Oil: Coconut oil is a natural remedy for sunburn that can be used to moisturize the skin after it has been exposed to the sun. Coconut oil is full of natural antioxidants that help to protect the skin and prevent damage from UV rays. Apply it liberally after a shower to moisturize and soothe sunburnt skin.

Sunburn is painful but luckily, there are natural remedies that can help alleviate the pain. Aloe vera, oatmeal, green tea, apple cider vinegar, and coconut oil are all great natural ways to ease the symptoms of sunburn. But remember, prevention is better than cure. Avoid sunburn by using sunscreen, seeking shade during peak hours of sun, and covering up with hats and clothing. Keep safe this summer and enjoy the outdoors!

DoctorShawn

22/Jun/2023

Almost every outdoor enthusiast has faced a tick bite once in their lifetime. These tiny creatures might seem insignificant, but they can cause provoking health issues. Lyme disease is one among them that are caused by tick bites. Therefore, it’s essential to know what to do if you find a tick on your skin.

Here’s your ultimate guide on tick removal and prevention of Lyme disease.

Step 1: Remove The Tick

Tick removal is the first step towards your prevention of Lyme disease. To remove the tick safely, you need to have essential tools, such as fine-tipped tweezers or a tick removal tool.

Now, use these tools to grasp the tick as close to the skin’s surface as possible. Pull the tick upward with steady, even, and controlled pressure. Try not to twist the tick or jerk it, as this can cause mouth parts to remain in the skin. If the mouth part remains, use tweezers to remove it.

After removing the tick, clean the area with rubbing alcohol or soap and water.

Step 2: Save The Tick

It might sound strange, but saving the tick can help you to test for diseases and know better about the treatment. So, always save the tick in a clean plastic bag or a small container with a lid. Write the date when you were bitten and where the tick most likely bit you on the container so you don’t forget later.

Step 3: Monitor Your Symptoms

After tick removal, it’s important to monitor symptoms and seek medical attention if necessary. Lyme disease can present with nonspecific symptoms like fever, headache, muscle aches, fatigue, and a circular, reddish skin rash. Symptoms of some other tick-borne diseases may not show up for weeks or months.

If symptoms appear, seek medical attention immediately. Remember to tell your healthcare provider that you have been bitten by a tick and when and where the bite occurred. The more details you can provide, the easier it is for your doctor to determine if you need further testing or treatment.

Step 4: Prevention Of Lyme Disease

The best way to prevent Lyme disease is to avoid being bitten by ticks. Wear light-colored clothing, so it’s easier to spot a tick on you. Tuck your pants into socks and your shirt into your pants, so ticks can’t easily access your skin. Use insect repellent when outdoors in areas where ticks are more likely to reside (wooded areas and tall grass).

DEET is an effective insect repellent however there are some potential hazards with excessive use such as: Skin irritation, allergic reaction, eye irritation, and neurological effects. Here is a list of DEET free insect repellents that work against ticks:

Lemon Eucalyptus Oil: A natural repellent derived from the lemon eucalyptus tree, it is effective against mosquitoes and ticks.
Picaridin: A synthetic repellent that resembles the natural compound piperine found in black pepper plants, it is effective against various insects and ticks.
Geraniol: A natural alcohol found in many essential oils like geranium, citronella, and lemongrass, it repels mosquitoes, ticks, and other insects.
Neem Oil: Extracted from the neem tree, it provides protection against various insects, including mosquitoes, but may be less effective against ticks.
Cedarwood Oil: An essential oil derived from cedar trees, it is effective against mosquitoes, ticks, and other insects.

After coming inside from areas where ticks may be present (like grassy fields or wooded areas), take a shower to wash off any unattached ticks or use a lint roller on your clothing.

Step 5: Check Yourself And Your Pets For Ticks

Always check yourself, your kids, and your pets after being outside, especially in grassy and wooded areas. Pay special attention to hard-to-see spots like scalp, armpits, groin, and behind knees. Use a mirror for those hard-to-see areas, or ask a loved one to help.

Conclusion:

Tick bites can seem like a minor concern, but they can cause major health issues, such as Lyme disease. Knowing the right steps to take when bitten is essential to prevent long-term consequences. Remember to remove the tick correctly with tweezers, seek medical attention if necessary, and prevent tick bites by using insect repellent, checking for ticks, and practicing caution in tick-infested areas. Stay safe and enjoy the great outdoors!

DoctorShawn

30/May/2023

Berberine and Ozempic are two medicines that have gained popularity in recently. Berberine is a natural supplement, while Ozempic is a prescription drug. Both have been shown to lower blood sugar and improve insulin sensitivity, making them popular among people with diabetes and weight loss. In this blog post, we will explore the similarities and differences between these two medicines.

1. What is Berberine?

Berberine is a remarkable natural compound, has been used for centuries in traditional Chinese and Ayurvedic medicine to treat a variety of ailments. Extracted from the roots, rhizomes, and stem bark of plants like goldenseal, Oregon grape, and barberry, berberine’s vibrant yellow color and impressive therapeutic properties have made it a prized ingredient in ancient healing practices.

The mechanism of action for berberine is quite fascinating. It functions by activating an enzyme called AMP-activated protein kinase (AMPK), which plays a critical role in regulating metabolism and maintaining cellular energy homeostasis. This activation leads to numerous health benefits, including improved insulin sensitivity, reduced inflammation, and enhanced lipid metabolism.

Recent scientific studies have confirmed berberine’s effectiveness in managing several conditions. One of its most notable applications is in treating type 2 diabetes, where it has exhibited remarkable potential in lowering blood sugar levels, comparable to the widely prescribed drug metformin. Additionally, berberine has demonstrated promising results in improving cardiovascular health by reducing cholesterol and triglyceride levels. It has also displayed antimicrobial properties against various bacteria, fungi, and parasites, making it a valuable ally in combating infections.

2. What is Ozempic?

Ozempic, also known as semaglutide, is a groundbreaking medication that has taken the world of diabetes management by storm. Developed by Novo Nordisk, Ozempic was approved by the US Food and Drug Administration (FDA) in 2017 for the treatment of type 2 diabetes in adults (FDA, 2017). This innovative drug belongs to a class of medications called glucagon-like peptide-1 (GLP-1) receptor agonists, which are designed to mimic the action of GLP-1, a naturally occurring hormone involved in regulating blood sugar levels.

The mechanism of action for Ozempic is truly fascinating. As a GLP-1 receptor agonist, it works by stimulating insulin secretion from pancreatic beta cells when blood sugar levels are high, thus helping to lower glucose levels in the bloodstream. Moreover, it suppresses the release of glucagon, a hormone that raises blood sugar levels, and slows down gastric emptying, resulting in a decrease in appetite and caloric intake.

Clinical trials have demonstrated Ozempic’s effectiveness in managing type 2 diabetes, showing significant reductions in HbA1c levels (a measure of long-term blood sugar control) and body weight. Additionally, it has been proven to reduce the risk of major cardiovascular events, such as heart attack and stroke, in patients with type 2 diabetes and established cardiovascular disease. With its promising results and innovative mechanism of action, Ozempic has emerged as a powerful tool in the ongoing battle against diabetes and its complications.

3. How does Berberine compare to Ozempic?

In terms of blood sugar regulation, berberine has been shown to lower blood glucose levels by activating AMP-activated protein kinase (AMPK), which helps improve insulin sensitivity and decrease insulin resistance. On the other hand, Ozempic mimics the action of GLP-1, stimulating insulin secretion from pancreatic beta cells when blood sugar levels are high, suppressing glucagon release, and slowing gastric emptying . Both compounds have demonstrated significant reductions in HbA1c levels, a measure of long-term blood sugar control, in patients with type 2 diabetes).

When it comes to weight loss, both berberine and Ozempic have shown promising results. Berberine’s activation of AMPK leads to enhanced lipid metabolism, contributing to weight loss (Turner et al., 2008). Ozempic’s effect on weight loss can be attributed to its ability to slow gastric emptying, resulting in reduced appetite and caloric intake. Clinical trials have demonstrated significant weight loss in patients with type 2 diabetes treated with either compound.

While both berberine and Ozempic have proven effective in managing blood sugar levels and promoting weight loss, their mechanisms of action differ, and they belong to different classes of compounds. Berberine is a natural compound with a broader range of applications, including antimicrobial and anti-inflammatory properties. Ozempic, as a synthetic GLP-1 receptor agonist, has been specifically developed for type 2 diabetes treatment and has demonstrated additional cardiovascular benefits in patients with established cardiovascular disease.

4. Can Berberine and Ozempic be taken together?

It is not advisable to take Berberine and Ozempic together without consulting a doctor. Both medicines can lower blood sugar levels, and taking them together can lead to hypoglycemia (low blood sugar). If you are already taking Ozempic, it is crucial to monitor your blood sugar levels regularly and follow your doctor’s advice on adjusting your medication.

5. Which one should you choose?

Generally, Berberine is a safer and more affordable option compared to Ozempic, especially for people with mild to moderate blood sugar problems. However, for people with severe diabetes or other health complications, Ozempic may be the better choice, as it is a more potent and targeted medication. Ultimately, the decision to use Berberine or Ozempic should be made in consultation with a physician or naturopathic doctor, who can assess your particular health needs and goals.

References:

Imanshahidi, M., & Hosseinzadeh, H. (2016). Pharmacological and therapeutic effects of Berberis vulgaris and its active constituent, berberine. Phytotherapy Research, 22(8), 999-1012.

Turner, N., Li, J. Y., Gosby, A., To, S. W. C., Cheng, Z., Miyoshi, H., … & Xu, A. (2008). Berberine and its more biologically available derivative, dihydroberberine, inhibit mitochondrial respiratory complex I: a mechanism for the action of berberine to activate AMP-activated protein kinase and improve insulin action. Diabetes, 57(5), 1414-1418.

Yin, J., Xing, H., & Ye, J. (2008). Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism, 57(5), 712-717.

Zhang, Y., Li, X., Zou, D., Liu, W., Yang, J., Zhu, N., … & Gong, H. (2008). Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. The Journal of Clinical Endocrinology & Metabolism, 93(7), 2559-2565.

Imanshahidi, M., & Hosseinzadeh, H. (2010). Berberis Vulgaris and Berberine: An Update Review. Phytotherapy Research, 22(11), 1485-1494.

FDA. (2017). FDA approves new drug to treat type 2 diabetes. Retrieved from https://www.fda.gov/news-events/press-announcements/fda-approves-new-drug-treat-type-2-diabetes

Aroda, V. R., Bain, S. C., Cariou, B., Piletic, M., Rose, L., Axelsen, M., … & Marre, M. (2017). Efficacy and safety of once-weekly semaglutide versus once-daily sitagliptin as an add-on to metformin, thiazolidinediones, or both, in patients with type 2 diabetes (SUSTAIN 2): a 56-week, double-blind, phase 3a, randomised trial. The Lancet Diabetes & Endocrinology, 5(5), 341-354.

Nauck, M. A., Petrie, J. R., Sesti, G., Mannucci, E., Courrèges, J. P., Lindegaard, M. L., … & Madsbad, S. (2016). A phase 2, randomized, dose-finding study of the novel once-weekly human GLP-1 analog, semaglutide, compared with placebo and open-label liraglutide in patients with type 2 diabetes. Diabetes Care, 39(2), 231-241.

Pratley, R. E., Amod, A., Hoff, S. T., Kadowaki, T., Lingvay, I., Nauck, M., … & Soska, V. (2018). Oral semaglutide versus subcutaneous liraglutide and placebo in type 2 diabetes (PIONEER 4): a randomised, double-blind, phase 3a trial. The Lancet, 394(10192), 39-50.

Marso, S. P., Bain, S. C., Consoli, A., Eliaschewitz, F. G., Jódar, E., Leiter, L. A., … & Seufert, J. (2016). Semaglutide and cardiovascular outcomes in patients with type 2 diabetes. New England Journal of Medicine, 375(19), 1834-1844.

Sorli, C., Harashima, S. I., Tsoukas, G. M., Unger, J., Karsbøl, J. D., Hansen, T., & Bain, S. C. (2017). Efficacy and safety of once-weekly semaglutide monotherapy versus placebo in patients with type 2 diabetes (SUSTAIN 1): a double-blind, randomised, placebo-controlled, parallel-group, multinational, multicentre phase 3a trial. The Lancet Diabetes & Endocrinology, 5(4), 251-260.

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Health Benefits

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Lowers Blood Pressure

Can Help with Exercise Recovery

May Reduce the Risk of Type 2 Diabetes

Can Be High in Calories

May Trigger Cravings

The “Borax Train”

1. Borax is toxic:

2. Borax is not a food:

3. Borax can be harmful to children:

4. Borax can be dangerous when handling:

5. Health risks during pregnancy:

Safe Uses for Borax

1. All-purpose cleaner:

2. Laundry booster:

3. Silver cleaner:

4. Pest control:

5. Carpet cleaner:

Exercise:

Workout Plan for the bionic boomer

Diet:

Diet Composition for the bionic boomer:

Meal Suggestions for the bionic boomer:

Supplements:

Mind-body Techniques:

Conclusion:

1. Saw Palmetto:

The recommended dosage of saw palmetto for hair loss varies across different sources. According to a 2-year study, men with male pattern baldness were given 320 mg of saw palmetto per day. Some sources suggest a general recommended dosage between 160–320 milligrams daily.

2. Biotin:

3. Rosemary:

4. Lavender:

5. Aloe Vera:

6.Pumpkin seed oil:

Pumpkin seed oil has gained attention as a possible natural alternative to finasteride for the treatment of hair loss. Several studies have suggested that pumpkin seed oil might improve hair count and hair thickness, especially in men with androgenic alopecia, or male pattern baldness.

A study conducted in 2014 reported that the oral administration of 400 mg of pumpkin seed oil for 24 weeks to men with androgenic baldness increased hair growth. Phytosterols, sterols found in pumpkin seed oil, are believed to promote hair growth.

The exact mechanism by which pumpkin seed oil works for hair loss is not fully understood. However, it is hypothesized that the oil may inhibit the enzyme 5-alpha reductase, which converts testosterone into dihydrotestosterone (DHT). DHT is a hormone that has been linked to hair loss.

To use pumpkin seed oil for hair growth, it can be applied topically as a scalp massage oil, or it can be ingested in capsule form. It is recommended to consult with a healthcare provider before starting any new treatment regimen.

Cardio Exercise Requirements:

Regular aerobic exercise has been shown to have numerous health benefits, both physical and mental. According to recent research, some of the key benefits of aerobic exercise include:

Improved cardiovascular health: Aerobic exercise has been found to decrease the risk of heart disease and stroke, as well as lower blood pressure and LDL cholesterol levels (Source: https://www.medicalnewstoday.com/articles/327100).

Reduced risk of cancer: A study published in CNN found that just 11 minutes of moderate-to-vigorous intensity aerobic activity per day could lower the risk of cancer (Source: https://www.cnn.com/2023/02/28/health/moderate-physical-activity-cancer-death-risk-wellness/index.html).

Increased life expectancy: Research shows that people who include aerobic exercise in their daily routine can increase their life expectancy (Source: https://www.webmd.com/fitness-exercise/what-are-aerobic-exercises).

Improved brain function: Short-term aerobic exercise has been found to improve cognitive and brain health in sedentary adults (Source: https://www.frontiersin.org/articles/10.3389/fnagi.2013.00075/full).

Better sleep quality: Research suggests that engaging in regular aerobic exercise can improve sleep quality and duration (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5448449/).

Resistance Exercise Requirements:

Recent research has shown that resistance exercise provides numerous health benefits, including:

Improved bone health: Resistance exercise has been found to increase bone mineral density and reduce the risk of osteoporosis (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986488/).

Reduced risk of cardiovascular disease: Research suggests that resistance exercise can improve blood pressure, lipid profiles, and overall cardiovascular health (Source: https://pubmed.ncbi.nlm.nih.gov/22874843/).

Improved mental health: Resistance exercise has been found to have positive effects on both anxiety and depression symptoms (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5842975/).

Better quality of life: A study published in BMC Public Health found that resistance exercise is associated with a better quality of life in older adults (Source: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-09812-w).

Combining Cardio and Resistance Exercise:

Additional Tips:

It’s important to note that your fitness level and health history will impact your workout routine. Beginners may start with lower levels and work their way up gradually. Individuals with health issues should consult with their doctors to identify the appropriate intensity and type of exercise.

So let’s review sunburn first aid:

Move Out of the Sun: As soon as you notice signs of sunburn, such as redness or pain, move to a shaded area or indoors immediately to prevent further skin damage.

Cool Down Your Skin: Apply cold compresses to the sunburned area or take a cool (not cold) bath or shower to help soothe the skin and reduce inflammation.

Hydrate: Drink plenty of water to prevent dehydration, which can occur after excessive sun exposure and can worsen your sunburn symptoms.

Moisturize: Apply a moisturizing lotion or aloe vera gel to the affected area. This can help soothe the skin and prevent it from drying out and peeling.

Avoid Further Sun Exposure: Stay out of the sun until your sunburn heals to prevent further damage. If you have to be outdoors, wear protective clothing and use a broad-spectrum sunscreen with an SPF of at least 30.

Now let’s review some natural moisturizers and topical treatments to help protect and repair the skin after sunburn:

Here’s your ultimate guide on tick removal and prevention of Lyme disease.

Step 1: Remove The Tick

Tick removal is the first step towards your prevention of Lyme disease. To remove the tick safely, you need to have essential tools, such as fine-tipped tweezers or a tick removal tool.

Now, use these tools to grasp the tick as close to the skin’s surface as possible. Pull the tick upward with steady, even, and controlled pressure. Try not to twist the tick or jerk it, as this can cause mouth parts to remain in the skin. If the mouth part remains, use tweezers to remove it.

After removing the tick, clean the area with rubbing alcohol or soap and water.

Step 2: Save The Tick