Wellness Archives

04/Dec/2023

Have you ever seen those circular bruises on the back of athletes’ shoulders and wondered how they got there? Chances are, they’re the result of a practice known as cupping. Cupping therapy is an age-old form of alternative medicine, originating from ancient Chinese and Egyptian cultures. The practice involves creating suction on the skin using cups, which pulls the skin upwards and increases blood flow to the area. This is believed to help mobilize blood flow, promoting healing and relieving muscle tension.

There are various types of cupping therapy, each with its unique benefits and applications. In this article, we’ll delve into three main types: flame cupping, vacuum cupping, and sliding cupping. We’ll explore their characteristics, benefits, scientific research backing their effectiveness, and the potential risks involved.

Flame Cupping

Flame cupping, also known as fire cupping, is the traditional method of cupping therapy. It involves soaking a cotton ball in alcohol, setting it alight, and then placing it inside a glass cup. The fire consumes the oxygen inside the cup, creating a vacuum as it cools, which causes the cup to stick to the skin and draw it upwards.

Research suggests that flame cupping can assist in pain management, inflammation reduction, and promote relaxation. A study published in PLoS ONE found that patients with chronic neck pain reported significant pain relief after undergoing flame cupping therapy.

However, there are risks associated with flame cupping, including burns, skin infection, and temporary skin discolouration. Therefore, it’s crucial to have this procedure performed by a trained professional.

Naturopathic Pain Management Cupping

Vacuum Cupping

Vacuum cupping, also called mechanical or suction cupping, uses a hand-held pump to create the suction effect instead of heat. This method offers more control over the amount of suction and will avoid the potential to cause burns.

Research indicates that vacuum cupping can be beneficial for conditions like fibromyalgia and chronic back pain. A systematic review in Evidence-Based Complementary and Alternative Medicine found that vacuum cupping significantly reduced pain in people with fibromyalgia compared to no treatment.

While vacuum cupping is generally safer than flame cupping, potential side effects include bruising, discomfort during the procedure, and minor skin irritation.

Slide Cupping

Slide cupping, or moving cupping, involves applying oil to the skin, creating suction in the cup, and then sliding the cup around the affected area. This technique is often used for treating large muscle groups and is particularly popular among athletes for recovery.

A study in the Journal of Traditional and Complementary Medicine reported that slide cupping could improve range of motion and decrease perceived muscle soreness in athletes.

Slide cupping shares similar risks with the other types, including possible skin irritation and discolouration.

How it works

The primary goal of cupping therapy is to enhance circulation, help relieve pain, remove “heat,” and pull out the toxins that linger in your body’s tissues. It’s believed that the suction from the cups lifts the skin and underlying tissues, leading to increased blood and lymph flow. This fresh influx of blood nourishes and repairs the targeted area, promoting healing and relaxation.

From a scientific perspective, cupping therapy may improve blood flow, reduce inflammation, and activate the immune system. The vacuum created by the cup stimulates the nervous system, which can increase blood circulation and reduce pain.

Conditions

Several studies suggest that cupping therapy may be beneficial for a variety of health conditions:

Chronic Pain: A systematic review of 135 studies found evidence that cupping therapy can effectively reduce chronic neck and lower back pain.
Cardiovascular Diseases: Some researchers suggest that cupping could help manage cardiovascular diseases by improving blood flow. However, more research is needed in this area.
Respiratory Diseases: Cupping is traditionally used in the treatment of respiratory diseases like the common cold, pneumonia, and bronchitis. Scientific evidence supporting this use is limited but growing.
Skin Diseases: Anecdotal evidence suggests that cupping may help with acne, herpes zoster, and other skin diseases. More rigorous studies are needed to confirm these effects.

It’s worth noting that cupping has been associated with some risks, particularly when done without proper training or hygiene. The most common side effects include bruising, skin irritation, and mild discomfort. More serious complications, such as infections or bleeding, are relatively rare but can occur, particularly with wet cupping. Additionally, cupping is not recommended for everyone, particularly pregnant women, people with bleeding disorders, or people taking blood thinners.

Check out more Naturopathic solutions to chronic pain Here

Conclusion

Cupping is an ancient therapy that has been used for centuries to treat a variety of conditions, but it remains a relatively mysterious and controversial practice in the West. While cupping has been associated with some potential benefits, including pain relief, more research is needed to fully understand its mechanisms and effectiveness. Additionally, cupping does carry some risks, particularly when done without proper training or hygiene. If you’re considering cupping as a therapy, it’s important to do your research and work with a qualified practitioner to ensure safety and effectiveness.

For more information on Cupping Click Here

DoctorShawn

27/Nov/2023

Have you ever wondered if you’re getting a good night’s sleep or how many hours of deep sleep you’re getting? A wearable sleep tracker might be the solution for you. A sleep tracker is a small device that you wear on your wrist or attach to your clothing that tracks your sleep patterns and provides insights on how to improve your sleep quality. In this blog post, we will dive into the benefits of using a wearable sleep tracker and provide you with some of the most highly-rated ones according to internet reviews.

Provides Insight into Your Sleep Patterns

With a wearable sleep tracker, you can gain valuable insights into your sleep patterns. It can track the duration of your sleep, how many times you woke up during the night, how long you were in deep sleep, and more. This information can be used to identify patterns and trends in your sleep and help you understand where improvements can be made. For example, if you notice you’re only getting 4 hours of deep sleep a night, you may want to consider adjusting your bedtime routine or seeking help from a medical professional.

How it Works

The core technology behind these devices is an array of highly sensitive sensors. These include:

Photoplethysmography (PPG) Sensors: These sensors emit light onto the skin and measure the amount that’s reflected back. As blood absorbs more light than the surrounding tissue, the sensor can calculate heart rate based on the variability in light reflection.
Accelerometers and Gyroscopes: These sensors detect movement, recording the intensity and frequency of physical activity. They also play a crucial role in sleep tracking by detecting periods of rest and motion throughout the night.
Bioimpedance Sensors: Some advanced trackers, like the Whoop Strap, use bioimpedance sensors to measure heart rate, respiration, and other metrics by passing a tiny electrical current through the body and measuring how much it’s impeded.
Temperature Sensors: By monitoring your skin temperature, these devices can infer various health indicators, such as whether you’re getting sick or how well you’re recovering from a workout.

The data these sensors collect is then processed by sophisticated algorithms. For instance, heart rate variability (HRV) – the variation in time between each heartbeat – is a key indicator of stress and recovery, which these devices calculate. Sleep is categorized into stages (like REM, light, and deep sleep) based on movement and heart rate data. The devices then provide insights and recommendations tailored to your personal health and fitness goals.

Testosterone

Can Help Improve Your Sleep Quality

Once you have insights on your sleep patterns, you can take action to improve your sleep quality. Wearable sleep trackers can provide suggestions for improving your sleep, such as adjusting your bedtime routine, avoiding caffeine, or reducing screen time before bed. The data can also be used to track how changes in your sleep habits affect your overall sleep quality over time.

Enhances Your Overall Health

A good night’s sleep is more than just a luxury—it’s a fundamental component of good health and well-being. With the advent of wearable sleep trackers, we now have the power to understand and improve our sleep like never before. This technology can provide significant benefits, such as boosting the immune system and regulating hormones that control appetite and metabolism, resulting in improved focus and productivity throughout the day (source).

Improved sleep quality has far-reaching health benefits. For instance, it can enhance the immune system’s functionality, making the body more efficient at fighting off illnesses. This is because during sleep, the body produces more white blood cells that attack viruses and bacteria (source).

Sleep also plays a crucial role in hormone regulation. For example, the hormones leptin and ghrelin, which control feelings of hunger and fullness, are directly affected by sleep. When you don’t get enough sleep, your ghrelin levels (the hormone that makes you feel hungry) go up, and your leptin levels (the hormone that makes you feel full) go down. This imbalance can lead to increased hunger and appetite, potentially leading to weight gain or obesity. By helping users achieve better sleep, wearables can indirectly aid in maintaining a healthy weight (source).

Moreover, getting sufficient quality sleep can lead to improved cognitive function, resulting in better focus and productivity. Several studies have shown that sleep deprivation can significantly impact cognition and performance. By helping users understand their sleep patterns and make necessary adjustments for improvement, wearable sleep trackers can contribute to enhanced daily productivity (source).

Best Wearable Sleep Trackers According to Reviews

Based on comprehensive web and news searches conducted on November 27, 2023, a variety of wearable sleep trackers have been highly recommended by multiple sources. The Whoop Strap 4.0 has emerged as one of the top choices amongst fitness enthusiasts and health-conscious individuals, lauded for its advanced AI-powered technology and comprehensive data analysis (source).

The Oura Ring Generation 3 is another standout, prized for its impressive metrics that monitor both sleep and daytime activity (source). Additionally, it’s not just tech publications that are raving about these devices; discussions on platforms such as Reddit also highlight the superior sleep analysis features of the Whoop band, Oura Ring, and Fitbit (source).

Fitbit Inspire 2 and Fitbit Sense are also noted for their excellent sleep tracking capabilities combined with fitness tracking (source, source).

While these wearable devices are leading the pack, non-wearable options like Withings Sleep Tracking Pad have also received positive reviews (source).

It’s clear that the market for sleep trackers is diverse, offering a range of solutions to suit different needs and preferences. As always, it’s recommended to conduct further research and consider personal requirements before making a purchase.

Conclusion:

If improving your sleep quality is a priority, investing in a wearable sleep tracker may be worth considering. With insights into your sleep patterns and suggestions for improving your sleep quality, a tracker can ultimately lead to a healthier, more productive, and generally better quality of life. The Whoop Strap 4.0, Fitbit Inspire 2, and Oura Ring are just a few solid options for those seeking a wearable device to track their sleep.

For naturopathic solutions to better sleep Click Here

DoctorShawn

21/Nov/2023

As we age, our bodies undergo several changes that are influenced by various factors like diet, exercise, stress, and other underlying conditions. One such condition that requires continuous monitoring is blood pressure. High blood pressure or hypertension is a common problem among adults across the globe, and it can lead to several health complications that can be fatal if left untreated. That’s why it’s important to keep a close eye on your blood pressure readings. But how often should you check your blood pressure? Let’s find out.

Age Matters

Your age plays a crucial role in determining how often you should check your blood pressure. According to the American Heart Association, adults above 40 with a history of high blood pressure or other underlying health conditions like diabetes should check their blood pressure readings at least once every year. However, if you’re above 65, you should check your blood pressure every six months to a year. Monitoring blood pressure levels regularly can help you identify and manage any changes that could lead to severe health complications.

For more articles on healthy lifestyle Click Here

Your Health Condition

Apart from age, your overall health also determines how often you should check your blood pressure. If you have a history of high blood pressure or any underlying health conditions like diabetes, kidney disease, or heart disease, it’s important to monitor your blood pressure readings more frequently. You should discuss with your doctor about a monitoring schedule that’s tailored to your health needs and risks. Personally I like to recommend that patients check their blood pressure in the morning, afternoon and evening everyday for 1 week. They then take the average for all three times of day. This gives a very accurate sense of where your blood pressure is at.

Lifestyle Habits

Your lifestyle habits also play a crucial role in regulating your blood pressure. If you’re someone who’s prone to stress, consumes a high salt diet, or indulges in alcohol frequently, you may need to monitor your blood pressure readings more often. Similarly, if you have a sedentary lifestyle with little or no physical activity, you should check your blood pressure more frequently as well. In such cases, your doctor may advise you to monitor your blood pressure levels every 3-6 months.

Medications

If you’re taking blood pressure medication to manage hypertension, your doctor may advise you to check your blood pressure levels more frequently. Generally, doctors recommend monitoring blood pressure 30 minutes before taking your medication to determine its effectiveness. Afterward, you may need to take your blood pressure levels every few days or weeks, depending on your health condition.

Personal Preference

Lastly, your personal preference also plays a crucial role in determining how often you should check your blood pressure. If you’re someone who’s prone to anxiety or panic attacks, monitoring your blood pressure too frequently may cause more harm than good. In such cases, it’s important to discuss your monitoring schedule with your doctor and settle on a schedule that works best for you.

Conclusion:

Monitoring your blood pressure levels is an essential step in keeping hypertension and other health complications at bay. However, the frequency of monitoring your blood pressure levels depends on various factors like age, health condition, lifestyle habits, and personal preference. Speak to your doctor to come up with a monitoring schedule that’s tailored to your health needs and risks. Remember, high blood pressure is a silent killer, so it’s better to be safe than sorry.

For more on Blood Pressure Monitoring Click Here

DoctorShawn

30/Oct/2023

Hormones play a crucial role in the overall function of the body and can impact everything from mood and energy levels to sex drive and weight management. In men, testosterone levels tend to decline with age, while women experience fluctuating levels of estrogen and progesterone during the menstrual cycle and menopause. It’s important for both men and women to have their hormone levels checked before the age of 50, and here’s why.

Detect and Prevent Hormone Imbalances

Hormone imbalances can occur at any age, but they are more likely to occur as people enter their 40s and 50s. By having hormone levels checked regularly, potential imbalances can be detected early on and appropriate interventions can be taken, such as hormone replacement therapy or lifestyle changes. Hormone imbalances can cause a range of health issues, including weight gain, infertility, low libido, fatigue, and more. One common hormonal imbalance is estrogen dominance, which can be treated effectively without pharmaceutical intervention.

For more on hormone balance click HERE

Encourage Preventive Care

Having hormone levels checked before the age of 50 can encourage individuals to prioritize preventive care. This means that they can work closely with healthcare providers to establish a wellness plan that includes everything from regular screenings and check-ups to diet and exercise. By prioritizing preventive care, people can ensure their body’s hormone levels are balanced, promoting overall health and well-being.

Address Age-Related Symptoms

As people approach their 50s, they may experience age-related symptoms such as hot flashes, night sweats, or erectile dysfunction. In some cases, these symptoms may be related to hormone imbalances, and so it’s important to have hormone levels checked regularly. If hormone imbalances are identified, treatment can be prescribed to help alleviate symptoms and improve overall quality of life.

Improve Bone Density

In women, estrogen levels decline during menopause, which can lead to a decrease in bone density and increase the risk of osteoporosis. Men also experience a decline in bone density as they age due to lower testosterone levels. By having hormone levels checked regularly, individuals can become aware of decreased bone density early on, and can take steps to prevent bone loss and reduce their risk of osteoporosis, such as getting regular exercise, consuming calcium and vitamin D, and taking hormone replacement therapy if needed.

Promote Emotional Well-Being

Hormone imbalances can impact not only physical health but emotional health as well. In women, fluctuating levels of estrogen and progesterone can cause mood swings, irritability, and anxiety. Low testosterone levels in men can cause depression or irritability. Having hormone levels checked regularly can help to identify potential hormone imbalances that may be contributing to emotional concerns. Appropriate treatment can then be prescribed to help improve emotional well-being.

Conclusion

Having hormone levels checked before the age of 50 is an important component of overall health and wellness for both men and women. It can help to detect and prevent hormone imbalances, encourage preventive care, address age-related symptoms, improve bone density, and promote emotional well-being. By prioritizing regular hormone level checks, individuals can better address potential health issues and work toward a more balanced and fulfilling life.

Interested in having your hormones checked? Give as a call or book a consultation HERE

DoctorShawn

17/Oct/2023

Blood tests are a vital tool that doctors use to detect and diagnose a wide range of conditions. From evaluating organ function to monitoring cholesterol levels, these tests give doctors valuable information about a patient’s health. However, the question remains, how often should you have your blood checked? In this post, we will explore the benefits of regular blood testing for prevention versus disease-tracking.

Prevention versus Disease Management

Prevention is the key to good health. Some blood tests can detect early warning signs of diseases like cancer, heart disease, and diabetes, allowing for immediate treatment. For instance, a fasting blood sugar test can detect early stages of diabetes, allowing for lifestyle modification, and dietary change. Likewise, a lipid panel test can detect high cholesterol levels, and routine screenings could help reduce risks related to cardiovascular disease.

CEA

Preventative blood tests are especially important for individuals with a family history of certain conditions. For example, if your family has a history of colon cancer carcinoembryonic antigen (CEA) can be a useful screening tool for colorectal cancer. CEA is a protein that is often found in higher quantities in those with this type of cancer. Regular CEA testing can help detect the disease at an early stage, making treatment more effective and increasing the chances of survival.

PSA

Similarly, some experts recommend regular prostate-specific antigen (PSA) blood tests starting at age 40, especially for men who have a family history of prostate cancer. Prostate-specific antigen (PSA) screening in men as early as 40 years of age could potentially help identify those at risk of developing prostate cancer. Men aged 40-49 years with a baseline PSA level above 1.0 ng/mL have been found to have a significant risk of prostate cancer diagnosis, suggesting the need for more regular monitoring.

Hormones

Hormone screening, particularly of sex hormones such as testosterone in men, and estrogen, progesterone, and testosterone in women, is a critical aspect of healthcare that can provide valuable insights into an individual’s overall health. Starting these screenings as early as in your 20s can help detect hormonal imbalances that could potentially lead to conditions like polycystic ovary syndrome (PCOS) in women or low testosterone levels in men. Early detection can enable timely intervention, possibly preventing future health issues such as infertility, osteoporosis, heart disease, or certain types of cancer. Regular hormone screenings can help maintain hormonal balance, which is vital for physical wellbeing, mental health, and sexual health. Consequently, it can dramatically improve the quality of life by ensuring optimal hormonal health throughout one’s lifetime.

Routine Blood Work

Routine blood tests are a vital tool in maintaining optimum health, as they can detect deficiencies or imbalances that could potentially lead to health problems. Key markers such as Vitamin D and B12 levels are essential for bone health and nerve function respectively. Thyroid-Stimulating Hormone (TSH) is crucial for regulating your body’s metabolism while C-Reactive Protein (CRP) is an indicator of inflammation in the body. Liver enzymes, ferritin, and creatinine levels help monitor liver function, iron storage, and kidney function respectively.

Abnormalities in these markers can result in symptoms such as fatigue, weakness, digestive issues, mood changes, and more. Lifestyle factors including diet, physical activity, stress, and substance use can significantly affect these markers. Yearly blood tests can help identify these abnormalities early, allowing for timely intervention.

On the other hand, some diseases require more frequent monitoring and blood testing. For example, individuals with diabetes may need regular blood tests to monitor their glucose levels. Cancer patients, too, may require regular blood tests to monitor disease progression, or to check if cancer has returned even after treatment.

Conclusion:

Keeping track of your health status through blood tests is important for catching early warning signs of disease, but it also involves analyzing disease progress, response to treatment, and overall health. Ultimately, the frequency of blood tests depends on a patient’s risk profile, family history, age, and overall health status. I generally recommend yearly healthy living assessment panels for prevention and more specific testing on a more frequent basis for disease management. It is important to discuss with your doctor to determine a testing plan specific to your needs. In that way, you can ensure optimal health and well-being for a long time.

We use the two top labs in Canada: LifeLabs and Dynacare

For a list of some tests that we offer as well as pricing CLICK HERE (Many tests are covered by a health insurance plan)

DoctorShawn

02/Oct/2023

Aging is an inevitable part of life, but modern science is continually uncovering ways to potentially slow down this process. This blog aims to provide an overview of the aging process and highlight some scientifically-backed strategies for slowing it down.

Understanding the Aging Process

The aging process is complex and influenced by a variety of factors. As we age, our bodies undergo numerous changes at the molecular, cellular, and organ levels that can lead to increased vulnerability to disease and death. Oxidative stress, inflammation, and cellular damage are key contributors to this process.

For instance, oxidative stress caused by free radicals contributes to the aging process and is associated with several age-related diseases. Inflammation, both chronic and acute, has been linked to aging and age-related diseases. Moreover, cellular damage and the inability of cells to repair this damage is another significant factor in aging.

Anti-Aging Strategies: Supplements, Diets, and Treatments

Vitamin D

Supplements

Here, we will explore some of the most potent anti-aging mechanisms and how they work.

Antioxidants

Antioxidants help neutralize free radicals, reducing oxidative stress and slowing down the aging process. A recent study indicates that antioxidant supplementation can improve skin health and slow the progression of age-related diseases.

Vitamin C: This potent antioxidant boosts the immune system and aids in collagen production. Citrus fruits like oranges, lemons, and grapefruits, as well as strawberries, bell peppers, and broccoli, are excellent sources of Vitamin C. Try a refreshing citrus salad or squeeze some lemon juice into your water for a Vitamin C boost.
Vitamin E: Vitamin E protects cell membranes and enhances skin health. You can find it in foods like almonds, spinach, sweet potatoes, and avocados. Enjoy a handful of almonds as a snack or whip up a creamy avocado smoothie.
Beta-Carotene: This antioxidant converts into vitamin A in the body, promoting eye health and supporting the immune system. Carrots, sweet potatoes, and dark leafy greens like spinach and kale are rich in beta-carotene. Toss these veggies into a colourful salad or blend them into a nutrient-packed green smoothie.
Selenium: Selenium is essential for reproduction, thyroid hormone metabolism, and DNA synthesis. It’s found in Brazil nuts, seafood, and whole grains. Try a selenium-rich snack like a handful of Brazil nuts or a whole grain toast.
Flavonoids: These are powerful antioxidants found in a variety of fruits and vegetables, as well as tea and chocolate. Berries, apples, onions, and dark chocolate are all high in flavonoids. Whip up a berry smoothie bowl for breakfast or indulge in a piece of dark chocolate for dessert.

Coenzyme Q10 (CoQ10)

CoQ10 is a powerful antioxidant that plays a critical role in energy production within our cells. As we age, our natural levels of CoQ10 diminish, making supplementation beneficial. Recent research suggests that CoQ10 can improve heart health and cognitive function in older adults.

Resveratrol

Resveratrol, a compound found in red wine and dark chocolate, activates certain genes called sirtuins, which have been linked to longevity. A recent study showed that resveratrol supplementation could improve health and lifespan in mice.

Omega-3 Fatty Acids

Omega-3 fatty acids, found abundantly in fish oil, have potent anti-inflammatory effects and can help protect against age-related cognitive decline. A recent study suggested that omega-3 supplements might slow biological aging by prolonging telomere length.

NMN

NMN (Nicotinamide Mononucleotide) is a precursor to NAD+, a compound that plays a crucial role in energy metabolism and maintaining proper cell function. Recent research suggests that NMN supplementation can enhance longevity and improve various aspects of health.

Hormone Replacement Therapy (HRT)

HRT can help balance hormone levels that naturally decline with age, such as estrogen and testosterone. This can lead to improved energy, mood, and overall well-being. However, HRT should be used under professional supervision due to potential side effects and risks.

For more on hormone replacement Click Here

Adaptogens

Adaptogens are natural substances that help the body adapt to stress and promote balance. They include herbs like ashwagandha, rhodiola, and ginseng. Some studies suggest that adaptogens can improve mental performance, reduce fatigue, and boost immune health.

Diets

Dietary habits play a significant role in the aging process. Diets rich in fruits, vegetables, lean proteins, and whole grains have been associated with longer lifespans and reduced risk of chronic diseases.

The Mediterranean Diet

The Mediterranean diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, has been associated with longer lifespans and reduced risk of chronic diseases. This diet is high in antioxidants which neutralize harmful free radicals, reducing oxidative stress and slowing down aging.

Evidence from the Predimed study, a large, long-term nutritional intervention study, showed that adherence to the Mediterranean diet improved heart health and cognitive function and reduced the risk of cancer and mortality.

The Okinawa Diet

The Okinawa diet, based on the traditional dietary habits of Okinawa islanders in Japan, is another diet linked to longevity. This diet is low in calories but high in nutrients, consisting mainly of sweet potatoes, soy products, and a plethora of fruits and vegetables.

The Okinawa diet is high in antioxidants and flavonoids, which protect against oxidative stress and inflammation. A study on Okinawa islanders found that this diet contributed to their long lifespan and low rates of age-related diseases.

The Blue Zones Diet

The Blue Zones diet is inspired by the dietary habits of people living in the Blue Zones, five regions worldwide known for their high concentration of centenarians. This diet emphasizes plant-based foods, whole grains, and legumes, with meat and processed foods consumed sparingly.

Research shows that the Blue Zones diet can reduce the risk of chronic diseases and promote longevity. This is largely attributed to its high content of antioxidants, fibre, and healthy fats.

Caloric Restriction

Caloric restriction (CR) is a dietary regimen that involves reducing daily calorie intake without malnutrition or deprivation of essential nutrients.

A wealth of research has shown that CR can effectively slow down the aging process and confer a host of other health benefits. At the cellular level, CR works by reducing metabolic rate and oxidative stress, both of which are key contributors to aging. In addition, CR enhances insulin sensitivity, which can help prevent age-related diseases like diabetes. However, it’s important to note that CR should be undertaken with caution and under the guidance of a health professional, as drastic calorie reduction can lead to nutritional deficiencies and other health issues.

For more on caloric restriction Click Here

Stretching

Lifestyle/Therapies

Exercise

Regular exercise is a powerful tool for maintaining vitality; it boosts cardiovascular health, improves muscle tone, and enhances cognitive function.

Exercise, often hailed as the fountain of youth, plays a pivotal role in slowing down the natural aging process. Regular physical activity, regardless of the type, boosts overall well-being, preventing age-related diseases and promoting cellular regeneration. For instance, endurance exercises like walking, swimming, or cycling can significantly improve cardiovascular health and enhance longevity. Strength training, on the other hand, helps in maintaining muscle mass, which naturally tends to decline with age.

Furthermore, exercise has a profound effect on our tendons, which adapt to aging and physical activity. Exercise promotes their strength and flexibility, contributing to improved mobility and a reduced risk of injury. Besides, dance-based training, which is both fun and effective, can significantly improve balance in adults and older individuals.

Including a regular exercise routine doesn’t have to be overwhelming. It could be as simple as a 30-minute brisk walk daily, practicing yoga, or even dancing to your favourite tunes. The key is consistency and making exercise an enjoyable part of your lifestyle. Remember, staying physically active is not just about adding years to life, but life to years.

For more on exercise Click Here

Acupuncture

Acupuncture, a cornerstone of traditional Chinese medicine, offers a natural, holistic approach to slow down the aging process. This ancient therapy involves the careful insertion of fine needles into specific pressure points on the body by a qualified acupuncturist. It’s more than just a simple needle play; it’s a well-coordinated symphony that stimulates blood flow and promotes circulation throughout the body.

One of acupuncture’s most significant anti-aging benefits lies in its powerful anti-inflammatory effects. By reducing inflammation, acupuncture helps lower the risk of chronic diseases that speed up the aging process. It’s like an internal cleanup, where acupuncture helps your body fight against the invisible enemies of aging.

But the magic of acupuncture doesn’t stop there. This age-old therapy also serves as a stress-buster, managing stress levels effectively. High-stress levels can wreak havoc on our physical, mental, and emotional well-being, and unchecked fear, worry, and anxiety can lead to premature aging. Acupuncture helps to regulate the body’s stress response, promoting a sense of calm and well-being.

In essence, acupuncture is a gentle yet potent ally in our quest for graceful aging. It works on multiple fronts – enhancing circulation, reducing inflammation, and managing stress, contributing to a healthier, more youthful you.

Meditation

Scientific research reveals that meditation encourages healthy cell regeneration, reduces oxidative stress, and curtails inflammation in the body. It’s like giving your cells a rejuvenating spa treatment, helping them stay vibrant and youthful. Furthermore, meditation techniques such as mindfulness, deep breathing, and visualization have been found to reduce stress and anxiety, boost mood, and promote cognitive function. These techniques act as a mental workout for your brain, keeping it sharp and agile.

Meditation is not just about closing your eyes and sitting still; it’s a journey towards self-awareness and inner peace that brings about a sense of overall well-being. By incorporating meditation into your daily routine, you can tap into its powerful anti-aging benefits, fostering a healthier, more youthful you.

For more on how to start to meditate, Click Here

Stretching

Stretching, often overlooked in the quest for fitness, offers a wealth of benefits that can help slow down the aging process. The gentle pull and release of a good stretch can do wonders for your body, improving flexibility, increasing blood circulation, enhancing posture, promoting relaxation, and releasing muscle tension.

Flexibility is the first line of defense against the stiffness that often accompanies aging. Regular stretching exercises can help maintain or even improve your range of motion, making daily activities easier and more enjoyable. Moreover, stretching stimulates blood circulation, ensuring that your muscles, tissues, and organs receive adequate oxygen and nutrients. This improved circulation can speed up recovery from muscle soreness and enhance overall health.

Good posture isn’t just about aesthetics; it’s crucial for reducing strain on your muscles and joints. Stretching can help correct posture by lengthening tight muscles that pull parts of the body away from their intended position. Furthermore, stretching exercises have a calming effect on the mind, promoting relaxation and helping to release muscle tension.

Incorporating stretching into your daily routine doesn’t require a lot of time or special equipment. Try simple moves like the forward bend to stretch your hamstrings, the chest stretch to open up your chest and shoulders, or the cat-camel stretch for a gentle spine massage. Remember to breathe deeply and relax into each stretch for maximum benefit.

For more on stretching Click Here

Potential Side Effects

While these strategies may have potential benefits, it’s important to be aware of potential side effects. For instance, while some supplements are generally safe for most people, others can interact with medications or have side effects. Always consult with a healthcare provider before starting any new supplement regimen.

Conclusion

Aging is a complex process influenced by numerous factors. While we can’t stop aging entirely, research suggests that certain strategies may help slow down the process. By understanding the science behind aging, we can make informed decisions about our health and lifestyle.

Remember, a healthy diet, regular exercise, adequate sleep, and stress management are all crucial elements of a comprehensive anti-aging strategy. And always consult with a healthcare professional before beginning any new supplement regimen or treatment.

DoctorShawn

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

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

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.

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