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Avoid Deadly Blood Clots with Two Natural Extracts

The AHA! Team — Mon, 25 Aug 2025 05:27:07 +0000

Lori Alton via NaturalHealth365 – According to the Centers for Disease Control and Prevention (CDC), as many as 900,000 Americans could be affected by venous thromboembolisms (blood clots) every year – with roughly 100,000 dying from them. Believe it or not, the simple act of sitting – for long periods – may be hazardous to your health. The American College of Cardiology reports that sitting at a desk for more than four hours a day increases the odds of deep vein thrombosis by a frightening 48 percent. Deep vein thrombosis, or DVT, occurs when a blood clot forms in a vein located deep in the body. In a life-threatening complication, the clot may break loose and make its way to the lung, leading to a potentially fatal pulmonary embolism. Fortunately, recent research shows that you can combat DVT – safely and effectively – with the help of two natural extracts. Blood clots affect close to one million Americans According to the Centers for Disease Control and Prevention (CDC), as many as 900,000 Americans could be affected by venous thromboembolisms (blood clots) every year – with roughly 100,000 dying from them. In fact, the risks of prolonged sitting are so pronounced many are calling sitting “the new smoking.” In truth, Western medicine offers few real solutions. Anticoagulant medications prescribed by conventionally trained doctors can feature serious side effects – along with the risk of hemorrhage or uncontrolled bleeding. However, recent research shows that two natural substances, French maritime pine bark extract, and nattokinase, can break down small clots before they grow – and even stop them from forming in the first place. Both can inhibit clotting, improve microcirculation in the legs, and increase the elasticity of blood vessel walls. What are the symptoms and signs of a blood clot? Unfortunately, about half the time, there are no apparent signs of deep vein thrombosis. When symptoms occur, they tend to develop suddenly – and can include swelling, fatigue, tenderness, and pain in the affected leg. Reddened skin, otherwise discolored skin, and warm skin on one or both legs can also be warning signs. A previously invisible vein that suddenly becomes visible is also a red flag that may indicate a possible blood clot. Call your doctor if you notice any of these warning signs – especially if they develop suddenly. Of course, aging can make you more susceptible to blood clots – especially when living a sedentary lifestyle. Being obese, smoking cigarettes, having surgery, and taking oral contraceptives can also raise your risk. French maritime pine bark extract: A powerful natural vasodilator Pine bark extract, also known as pycnogenol, is rich in beneficial polyphenols, including procyanidins and phenolic acids. With potent antioxidant and anti-inflammatory properties, pine bark extract dilates blood vessels and reduces blood platelets’ stickiness, making them less likely to form clots. French maritime pine bark extract also increases the activity of an enzyme that generates beneficial nitric oxide in blood vessels. Several studies have demonstrated that pine bark extract is especially effective in preventing blood clots from forming after prolonged sitting. French maritime pine bark extract has also been shown to help reduce post-thrombotic syndrome, a common DVT complication in which blood collects in the affected leg and causes swelling, discoloration, and leg ulcers. In a year-long study, French maritime pine bark extract was found to be at least as effective as compression stockings in treating post-thrombotic syndrome. Not only did no new cases occur in the participants who took pine bark extract, but leg and ankle swelling was significantly decreased when compared to the compression stockings group. Researchers concluded that pine bark extract may have significant long-term protective effects following a thrombotic event. Another plus for French maritime pine bark extract is that compliance was better in the pine bark group. Researchers noted that taking the extract was not as “bothersome” to the participants as wearing the compression stockings, especially in warm weather. Nattokinase: A potent protector made from soy Nattokinase is a proteolytic enzyme made from soybeans fermented with a specific bacterium, Bacillus subtilis. It helps to prevent clotting by breaking down fibrin – the main protein found in clots – and also breaks down fibrinogen, the precursor to fibrin. It achieves this without causing side effects or undesirable bleeding. Nattokinase, combined with pine bark extract, has produced impressive results in studies. In a randomized, placebo-controlled human trial published in Angiology, passengers on a lengthy overseas flight were given either a placebo or a nattokinase and pine bark extract combination. The combination prevented each and every passenger who took it from experiencing DVTs. While there were zero DVTs in the supplement group, 5.4 percent of the passengers in the placebo group did experience DVTs. In contrast to the supplement group, passengers in the placebo group experienced a 12 percent increase in leg swelling during the flight – while supplemented passengers actually enjoyed a 15 percent reduction. The conclusion is that nattokinase and French maritime pine bark extract helped to prevent deep vein thrombosis in people who spent long periods sitting – thereby reducing the threat of sudden death from pulmonary embolism. If you must sit at a desk for prolonged periods, experts recommend getting up every hour and walking around for at least five to ten minutes to prevent blood from pooling in your legs. If interested, we suggest you discuss nattokinase and pine bark extract supplementation with your holistic healthcare provider. And, if they don’t know about these substances – find a doctor who understands the value of natural remedies. Sources for this article include: NIH.gov Lifeextension.com Globalhealing.com NIH.gov NIH.gov To read the original article click here.

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Pedaling Against Dementia: How Cycling Preserves Brain Health & Prevents Cognitive Decline

The AHA! Team — Mon, 28 Jul 2025 05:06:01 +0000

S.D. Wells via Natural News – Cycling preserves brain health and prevents cognitive decline – per study published in JAMA Network Open Medical doctors in America would have us all believe that as we age, we fall apart and there’s nothing we can do about it. They tell us it’s normal to die by 75 of a heart attack, diabetes, obesity, cancer or … wait for it… dementia. Our brains just “get old” and it’s “genetics” so all we can do is treat the symptoms and try to extend your life a few years with medications. Lie. Try exercising and eating clean. That would include cycling, which studies show prevents cognitive decline and dementia. Who knew? Time to hop on your bike this summer and have some fun, so you can have a healthy brain forever! Cycling Prevents Cognitive Decline: A JAMA Network Open study tracking nearly 500,000 people over 13 years found that cyclists had significantly lower dementia rates and greater brain volume in memory-related regions compared to non-cyclists. Superior Brain Protection: Cyclists showed a 19% lower risk of all-cause dementia, 22% reduced Alzheimer’s risk, and a 40% drop in young-onset dementia risk—outperforming walking, driving, or public transit. Dynamic Brain Stimulation: Cycling’s combination of navigation, balance, and decision-making creates a “cognitively enriched environment,” increasing gray matter in 10 brain regions and promoting neurogenesis. Genetics & E-Bike Caveats: Those without the APOE ?4 gene saw a 26% lower dementia risk, while e-bikes may weaken benefits by reducing physical/cognitive effort. Traditional cycling’s demands are key. Cycling preserves brain health and prevents cognitive decline – per study published in JAMA Network Open In an era where dementia cases are projected to triple by 2050, scientists have uncovered a surprisingly simple and cost-effective way to protect the brain: cycling. A groundbreaking study published in JAMA Network Open tracked nearly half a million individuals over 13 years and found that cyclists had significantly lower rates of dementia and maintained greater brain volume in memory-related regions compared to those who walked, drove, or took public transit. The findings suggest that cycling doesn’t just boost physical health—it actively shields the brain from degeneration. The study compared how different modes of transportation affected dementia risk, with striking results. Cyclists showed a 19% lower risk of all-cause dementia compared to car or public transit users. For Alzheimer’s disease specifically, the protection jumped to 22%, while the risk of young-onset dementia plummeted by 40%. What set cycling apart was its impact on the hippocampus, the brain region critical for memory and learning. Cyclists retained more gray matter in this area, suggesting the activity doesn’t just slow cognitive decline—it may actively fortify brain structure. Walking, by contrast, showed minimal benefits, while driving or bus riding fell somewhere in between. The secret lies in the cognitive demands of cycling. Unlike passive transportation, cycling requires real-time navigation, hazard assessment, balance, and decision-making—all while elevating heart rate. This combination creates a “cognitively enriched environment” that stimulates neurogenesis (the growth of new brain cells). The study linked cycling to increased gray matter in 10 different brain regions, offering broad protection against decline. In contrast, repetitive activities like walking on a treadmill or driving the same route daily place the brain on autopilot, missing the dynamic challenges that spur growth. The study revealed that cycling’s protective effects vary by genetics. Participants without the APOE ?4 gene (a known dementia risk factor) saw a 26% reduction in dementia risk, while those with the gene still benefited, albeit at a lower rate (12%). This suggests cycling can help even those predisposed to cognitive decline. However, the rise of electric bikes raises concerns. While convenient, e-bikes reduce the physical and cognitive effort required—potentially diluting cycling’s brain-boosting effects. Traditional cycling’s demands—balance, route planning, and sustained exertion—appear critical to its neurological benefits. For many, cycling infrastructure remains a barrier, but small changes can yield big rewards: Replace short car trips (pharmacy runs, coffee stops) with bike rides. Use bike-sharing programs or join local cycling groups for safer routes. Prioritize safety with helmets, lights, and reflective gear, starting on low-traffic streets. As dementia looms as a global health crisis, this study underscores that one of the most effective prevention tools may be sitting in garages worldwide. Cycling merges physical exercise, mental stimulation, and environmental benefits—all without costly medications or side effects. The evidence is clear: those who cycle regularly aren’t just protecting their hearts and muscles—they’re safeguarding their minds. With dementia rates rising, the choice to pedal today could mean remembering more tomorrow. Tune your internet dial to NaturalMedicine.news for more tips on how to use natural remedies for preventative medicine and for healing, instead of succumbing to Big Pharma products that cause, spread, and exacerbate disease and disorder, including dementia. Sources for this article include: NaturalNews.com Naturalhealth365.com To read the original article, click here

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Kick Frailty to the Curb

The AHA! Team — Thu, 17 Oct 2024 08:03:17 +0000

Al Sears, MD, CNS – Most doctors will tell you that frailty is an inevitable and irreversible part of aging. They couldn’t be more wrong. Worse than that, this is an extremely dangerous position to take. Multiple studies now reveal that frailty – an all-too-common condition among seniors characterized by severe loss of muscle mass (sarcopenia), weight loss, and debilitating fatigue – makes older adults extremely susceptible to…1,2,3 Severe infections, like pneumonia Increased risk of losing your independence Congestive heart failure Alzheimer’s Conventional doctors don’t talk about it with their patients because there isn’t any drug to treat it. Do you know why I’m the only one telling you about this? Because there is nothing natural about frailty, and there’s plenty you can do to stop – and even reverse – it. At the Sears Institute for Anti-Aging Medicine, I prove it almost every day. Frailty is caused by a combination of muscle loss and cellular slowdown. And that means any solution to frailty has to be a two-pronged attack. A string of recent studies reveals one of the most effective solutions to frailty – plus the added anti-aging power – is to boost your body’s levels of a metabolite called Urolithin A. Urolithin A, or UA, is produced by gut microflora from foods rich in ellagitannins, a natural plant-based antioxidant that I’ll tell you about in a minute. Multiple studies now show that UA helps cells to replace worn-out mitochondria, the little power generators inside each of your cells that provide your body with energy. You see, when your muscles weaken as you age, it’s often because your mitochondria aren’t working correctly. These key studies show UA can slow and even reverse this deterioration.4 The bad news is that most people don’t have any UA in their systems.5 But the good news is that while scientists haven’t yet identified which specific gut bacteria convert ellagitannins into UA, direct supplementation of UA combined with ellagitannins-rich foods can reboot your failing muscle mitochondria. This will ward off the risk of frailty and keep you mobile, healthy, and independent far into old age. Here’s what I recommend to my patients… Eat more ellagitannins: Some of the wealthiest sources of ellagitannins are raspberries, arctic brambles, blackberries, strawberries, pomegranates, walnuts, as well as oak-aged wines. These ellagitannins are polyphenols, powerful natural antioxidants that have long been linked to heart and anti-cancer benefits. Once your gut microflora digests them, they can be converted into Urolithin A. The problem is that only some have the right mix of microflora in their gut. That’s why I always recommend my patients take UA supplements along with an ellagitannins-rich diet. Take a UA supplement: Studies show that Urolithin A is safe and works wonders on aging muscle mitochondria.6 UA supplements have been shown to improve mitochondrial health by activating mitophagy, recycling defective mitochondria, and improving mitochondrial health in pre-clinical models of aging. Their study found that seniors taking Urolithin A supplements performed better in physical endurance tests. UA has also been shown to boost muscle strength and function. You can buy UA supplements in pill and powder form, which can be mixed into breakfast yogurt, smoothies, or water. I recommend taking 1,000 mg per day. Build muscle to slow aging. Along with boosting your body’s levels of Urolithin A, building muscle is key. And exercise is the most powerful tool for building muscle. I recommend starting with the largest muscles in the body for the most significant impact. Those are the quadriceps on the front of your thighs. In one study, researchers had older men do exercises similar to what I recommend in my PACE program. They worked three times per week on their lower body. And their quad strength increased by as much as 226%.7 Here’s a PACE move to increase the strength in your quads. It’s called alternating lunges. They are among the best leg exercises older adults can do. This exercise improves quads and strengthens hips, glutes, hamstrings, and inner thighs. • Place your hands on your hips. Keep your back straight and hold your head high. • Take a step forward with your right leg until your front knee is bent 90 degrees and your back knee almost touches the ground. • Use your quad muscle to push back off your leading leg and return to starting position. • Repeat with your left leg. Alternate until you are slightly out of breath. To make it truly PACE, increase the challenge slightly with each set. I call that “progressivity.” Also, to get stronger quads and muscle strength even faster, use “acceleration.” That means shortening your recovery time between sets or getting up to your desired intensity faster. To Your Good Health, Al Sears, MD, CNS References: 1. Iwai-Saito K, et al. “Frailty is associated with susceptibility and severity of pneumonia in older adults (A JAGES multilevel cross-sectional study).” Sci Rep. 2021 Apr 12;11(1):7966. 2. Wallace LMK, et al. “Investigation of frailty as a moderator of the relationship between neuropathology and dementia in Alzheimer’s disease: a cross-sectional analysis of data from the Rush Memory and Aging Project.” Lancet Neurol. 2019 Feb;18(2):177-184. 3. Knowlton AA, et al, Heart failure and mitochondrial dysfunction: the role of mitochondrial fission/fusion abnormalities and new therapeutic strategies. J Cardiovasc Pharmacol. 2014 Mar; 63(3):196-206. 4. Andreux et al. “The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans.” Nat Metab. Nat Metab. 2019 Jun;1(6):595-603. 5. Singh A, et al. “Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population.” Eur J Clin Nutr. 2021. doi: 10.1038/s41430-021-00950-1. Online ahead of print. 6. Singh, A. et al. “Orally administered urolithin a is safe and modulates muscle and mitochondrial biomarkers in elderly.” Innov Aging. 2017 Jul; 1(Suppl 1):1223-1224. 7. Frontera WR et al. “Strength conditioning in older men: skeletal muscle hypertrophy and improved function.” J Appl Physiol. 1992. 64: 1038-44. To read the original article click here.

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How to Get Rid of Cellulite — 6 Natural Treatments

AHA Publisher — Wed, 08 Jun 2022 07:00:20 +0000

Dr. Josh Axe, DC, DNM, CN – Cellulite removal treatments are growing in popularity as more and more people struggle to maintain a healthy weight and look for ways on how to get rid of cellulite. According to the American Society of Plastic Surgeons (ASPS), in 2019 over 2.6 million cosmetic surgery procedures were carried out in the U.S. alone — including over 265,000 liposuction procedures, many of which were performed to remove cellulite. Although they might sound like the perfect quick fixes, liposuction and laser cellulite treatments are not simple means of going from a size 16 to size 6 overnight. The ASPS itself even states, “Liposuction is not an effective treatment for cellulite — the dimpled skin that typically appears on the thighs, hips, and buttocks — or loose saggy skin.” How can you get rid of cellulite? Nothing can substitute for eating an anti-inflammatory diet and getting enough exercise. Just as with other signs of aging, if you want to reduce cellulite, first and foremost focus on maintaining a healthy weight throughout your adult life. Then, certain topical treatments may help dimply skin become less noticeable and improve skin’s overall appearance. What Is Cellulite? Cellulite is the appearance of lumpy or dimpled “cottage cheese skin,” which predominantly develops on the legs (especially the thighs), butt, stomach and the back of the arms. Some also refer to it as “orange peel skin” because it looks like the tiny bumps that form on the outside of citrus fruits. Basically, cellulite forms when globules of fat develop under the skin and push up against the connective tissue, forming an uneven, “mottled” look to the skin. There are three types cellulite with different severities, ranging from mild to severe. Some of the factors that contribute to this condition are a lack of exercise (a sedentary lifestyle), hormone changes and — you guessed it — a poor-quality diet. It’s possible to develop cellulite at any age, but it tends to get worse as someone gets older due to increased fatty deposits (and often a higher body weight). This condition is more common in women than men, with about 90% of women having some measure of cellulite, particularly as they age and the skin loses its elasticity. However, even teenagers dealing with weight and hormonal changes can deal with this skin concern. Cellulite is not serious or harmful, and therefore many choose to just simply leave it alone. Meanwhile, others become very bothered by unsightly cellulite, especially following life circumstances such as weight gain/loss or pregnancy — or in the summer when it’s common to reveal more skin. Causes What is the main cause of cellulite? Several primary factors contribute to the developmentof cellulite, including: Weak collagen structure of the skin, which leads to skin thinning and loss of elasticity Genetic factors Poor diet Fluid retention Dehydration Lack of circulation (blood flow) Being overweight Hormonal changes, including in estrogen and cortisol Lack of physical activity Some other factors that can cause skin changes, such as cellulite, sagginess, wrinkles and formation of dark spots, include: hormonal imbalances high amounts of stress existing medical conditions, like autoimmune disease or diabetes allergies smoking too much sun exposure other causes of toxicity While the connection between dealing with stress and developing cellulite may seem far-fetched, science has shown that all of the factors above increase inflammation and contribute to signs of aging. For example, according to a research study published in the Journal of European Academy of Dermatology and Venereology, cellulite can be caused by increased levels of catecholamines due to high stress and raised cortisol levels. Things like stress and a poor diet also cause your body to slow down production of collagen, which is crucial to keep skin looking young. In fact, it’s now believed that collagen (a type of structural protein that forms skin’s layers) plays a big role in regulating cellulite. Dysfunction of collagen-rich fibers called fibrous septae seem to form cellulite dimples, so these are now the target of most professional cellulite treatments. How to Get Rid of Cellulite Can you get rid of cellulite once you have it? Unfortunately, it seems that the answer is not completely. As one 2019 review explains, “Despite multiple therapeutic approaches that attempt to treat cellulite, no procedures have been proven successful long term.” Considering all the lifestyle factors that affect the appearance and health of your skin, it’s understandable why intensive cellulite treatments — including noninvasive devices, such as massage or radio/acoustic frequency, laser and light-based treatments, liposuction, topical creams, injections, and carboxy therapy — are popular options. Unfortunately, these are not long-term solutions for keeping skin looking healthy. In order for some of these cellulite treatments to work — such as submission, vibrational therapy, wave therapy or lasers — ongoing treatments might be needed for many months on end or else results can diminish within six months to one year. How should you tackle cellulite then? As one study published in the International Journal of Cosmetic Science puts it, “Reducing adipogenesis (fat storage) and increasing thermogenesis (burning fat through body heat) appear to be primary routes, while also improving the microcirculation and collagen synthesis.” Here are the top six all-natural ways to help reduce the appearance of cellulite: 1. Eat a Healthy Diet Can cellulite on your legs go away? Losing weight and then maintaining a healthy body fat percentage may help reduce the appearance of cellulite on your legs or elsewhere. Some of the top foods for decreasing or preventing cellulite are: Flaxseeds — Flax is great for skin health and general health as it modulates estrogen levels and may also increase collagen production. You can sprinkle flaxseed on your breakfast, in your smoothies or simply eat the seeds by themselves. Hydrating foods — Because dehydration can lead to bloating and dry skin, try to eat more naturally hydrating foods. These include fresh veggies and fruit, especially melon, berries, cucumber, celery, citrus fruits and fresh herbs. Making Cellulite Slim Down Juice at home is a great way to consume a bunch of these at once. High-fiber foods — These include vegetables, nuts, seeds and berries. Fiber helps cleanse the colon, curb hunger, support your metabolism and balance hormones. High-fiber foods containing lots of antioxidants, such as leafy greens or berries, are also beneficial because of their ability to decrease free radical damage (which ages skin). Clean protein sources — High-quality protein foods, like grass-fed beef, free-range poultry, pastured eggs, wild-caught fish and organic protein powder, can support a healthy metabolism and aid in cellulite reduction. Ideally, aim to consume at least three to four ounces with every meal. Potassium-rich foods — Flushing excess fluids and waste out of cells can help reduce cellulite. Green leafy vegetables, avocados, bananas, coconut water and cultured dairy are all high in potassium. Healthy fats — Coconut and wild-caught fish contain fatty acids that promote healthy tissue. Consume one tablespoon daily of extra virgin coconut oil and one serving of wild-caught fish (or 1,000 milligrams of fish oil) daily for the best results. Kelp — Kelp contains a compound called “fucoxanthin,” which is found in chlorophyll-bearing green plants and supports metabolic and skin health. Try sprinkling a small amount onto your savory meals. Water — Wondering if drinking lots of water is really that important for reducing cellulite? Yes! Water keeps skin hydrated and helps flush out toxic compounds. Aim to drink eight to 10 glasses of fresh water daily. Well-hydrated skin looks more even, with less of a lumpy, dry or aged look. Try to avoid or reduce these foods, which may cause or worsen cellulite: Sugar and salt — If you think your diet has no effect on cellulite, think again! Here’s why: Sugar causes fluid retention, inflammation and storage of body fat — all of which can increase the appearance of cellulite. Read labels, and aim to reduce or remove added sugar. Limit your sodium intake as well, because salt is one of the main causes of water retention. Stick to a healing diet for best results, which is low in both sugar and salt. Refined flour and refined grain products — These break down quickly into sugar and are high in calories. Food allergens — Foods like gluten, A1 casein found in most dairy, shellfish and peanuts can cause allergies or inflammation in some. These have negative effects on skin health, like potentially decreasing circulation and interfering with normal nutrient absorption. Trans and hydrogenated fats — These are generally unhealthy and found in processed foods. 2. Consume More Collagen Connective tissue – including the layers of the skin – is composed of collagen. When the skin is strong, cellulite appearance is diminished. Collagen is the most abundant protein in the human body and needed for skin’s elasticity, youthful texture and strength. One of the best ways to get more collagen is from consuming bone broth, which also has amino acids like glutamine. Bone broth contains the amino acids called proline and glycine that make up collagen, along with important trace minerals and even antioxidant compounds. The collagen in bone broth can strengthen skin tissue and help reverse the underlying the causes of cellulite. A 2015 study published in the Journal of Medicinal Food found that patients taking 2.5 grams of bioactive collagen peptides (BCP) experienced “significant decrease in the degree of cellulite and a reduced skin waviness on thighs … regular ingestion of BCP over a period of 6 months led to a clear improvement of the skin appearance in women suffering from moderate cellulite.” As expected, the results were most impressive in women who were overweight. 3. Take Anti-Cellulite Supplements Certain supplements and nutrients can help keep your skin in tip-top shape: Bromelain and proteolytic enzymes — These systemic enzymes have been used with great success to fight inflammation and dissolve gatherings of cellular tissue. According to findings published in Biotech Research Journal, “studies demonstrate that bromelain exhibits various fibrinolytic, antiedematous, antithrombotic, and anti-inflammatory activities.” Uterine fibroids, ovarian cysts, gallstones and cellulite may all be broken down more easily and eliminated with help from enzymes. Enzymes such as bromelain, serrapeptase and nattokwinase all have the ability to dissolve fibrinogen (the tissue that holds these unwanted formations together). Kola — This extract has been the subject of many cellulite studies and has shown some positive results. This is a caffeine-free herb that has relaxing properties and can be taken before bedtime. It works by helping improve the elasticity of the skin, while also making it thicker. Green coffee extract (which contains caffeine), African mango and fucoxanthin are additional supplements that offer similar benefits as those above. Caffeine has been shown to stimulate circulation and potentially help with fat-burning, so sources of caffeine are found in many cellulite supplements. 4. Exercise Regularly Can exercises get rid of cellulite? Although long-distance cardio can be of value in boosting your metabolism and helping prevent obesity, doing interval training (also known as burst training) will likely be much more effective. That’s because intervals are more effective at adding muscle to your frame and helping tone you all over. In 2011, a report published in the Journal of Obesity stated, “Emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types.” Here are some quick facts and tips to keep in mind so you get the most benefits from your workouts: Look for a program that ideally combines burst cardio and resistance training. Aim for workouts that last between about 20 to 40 minutes a day. Interval or burst training is known to increase metabolism and burn calories long after (24–48 hours) your workout is over (known as the afterburn effect). Interval training incorporates short, intense exercises, such as sprinting, and then returns you to a cool-down period briefly. (This concept is also called high-intensity interval training, or HIIT.) If you’re targeting cellulite on your thighs and butt, try to incorporate moves like squats, lunges, donkey kicks and step backs. Two more effective strategies are weight training and isometric training – such as Barre, BarreAmped and Pilates. BarreAmped...

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The Effect of Sedentism on Mental Wellbeing

AHA Publisher — Fri, 04 Mar 2022 08:00:12 +0000

Hidaya Aliouche, B.Sc. via News-Medical – Sedentary behavior, defined as activities that require minimal to no body movement, which consequently result in low energy expenditure, has emerged recently as a potential indicator of both physical and mental health in adult populations. There is an association between sedentary behavior and mental health issues including depression, anxiety, and self-esteem. What Is a Sedentary Lifestyle? Sedentary behavior is defined by the Sedentary Behaviour Research network in 2012 as any conscious behavior such as leaning or sitting which results in an energy expenditure of 1.5 metabolic equivalent task (MET) or less. MET is defined as the work metabolic rate relative to the standard resting metabolic rate (RMR) of kcal/(kg/h). One MET is the RMR for a person at rest. To express quantitative MET values qualitative: Sedentary behaviour: 1.0–1.5 METs ( Light intensity is 1.6–2.9 METs Moderate intensity is 3–5.9 Vigorous intensity is ≥6 METs Physical Activity and Its Implications on Mental Health Strong evidence suggests that physical activity is an effective strategy in reducing anxiety, depression, and negative mood. This has been found by reviews and randomized controlled trials alike. A study conducted in Australia reported increased rates of depression, anxiety, and stress symptoms associated with changes in physical activity. In the context of the COVID-19 pandemic, a study from America reported that reduced physical activity combined with increased screen time from both pre and post COVID19 shutdown increased the likelihood of depression, loneliness, and stress. Another report demonstrated a positive effect of light activity on mental health. This finding was corroborated by a UK survey which demonstrated that negative mental health outcomes, including anxiety, were negatively associated with moderate daily physical activity. Sedentary Behavior and Depression Mentally passive sedentary behaviors which encompass sitting, listening to media, television viewing, and talking, are positively correlated with depression risk. Contrastingly, mentally active sedentary behaviors such as reading, typing and participation in a meeting are not always associated with depression risk. In particular, the use of a computer, classed as a mentally active sedentary behavior was found not to be correlated in one study with depression, but in another demonstrated positive correlation with depression risk. This study demonstrates its controversial association with depression. The mechanistic basis that underpins the correlation between sedentary behavior and depression is thought to include the blocking of direct communication and reduction in social interactions, or the reduction in available time to engage in physical activity which is known to increase overall sense of wellbeing and reduce risk of depression. Sedentary Behavior and Cognitive Function There is a controversial relationship between sedentary behavior and cognitive function. Some studies have indicated that a less sedentary lifestyle and less sedentary work patterns have beneficial cognitive effects, while others have demonstrated no changes in cognitive function. A study that looked at replacing sedentary time slots with other forms of activity across six months in elderly adults exhibiting little physical activity significantly improved cognitive functions. These activities included moderate-to-vigorous physical activity and sleep. Contrastingly, low-intensity physical activity did not cause statistically significant changes. Effects of COVID-19: Sedentism and Wellbeing Outcomes A recent study conducted in the United Kingdom in response to COVID-19 investigated the association between physical activity and sitting time on adults’ mental health as well as the influence of potential mediators and confounding variables. The researchers conducted an online survey between May and June 2020. 284 participants self-reported physical exercise, sitting time and mental health, through validated questionnaires. Results demonstrated that sitting time was strongly associated with adverse mental health effects during lockdown conditions. Interestingly, those with lower sitting times showed a significantly lower depression score than those that demonstrated increased physical activity. Similarly, subjective wellbeing appeared to be more strongly influenced by a reduction in total sitting time, with physical activity being non-significant in comparison. A combined analysis demonstrated that increased well-being was found to be the greatest in a group with the lowest sitting time and moderate or high physical activity compared to those that had high sitting time and low physical activity (that is, the reference group). Although the association between depression and sedentary behavior is well established in the literature, there is less robust, and indeed a controversial association between sedentary behavior and wellbeing. In addition, though there is a strong association between mental health and sedentary behavior, no studies have yet investigated the moderation effect of physical activity on the impact of sedentary behavior on the outcomes for mental health. Some evidence suggests that higher volumes of physical activity, that is between 60 and 75 minutes per day, can protect against an increased risk of mortality as a consequence of prolonged sitting (that is, more than 8 hours per day). However, this buffering effect for other mental health outcomes i.e. wellbeing is less demonstrable. In addition, the study performed a sub-group analysis that demonstrated the relationship between different aspects of physical activity and mental health. Consequently, domestic and garden physical activity as well as leisure-related physical activity showed a negative association with depression and a positive association with well-being. In a study conducted in Italy, gardening demonstrated a positive impact on psychological distress. The Impact of Socio-Demographic Factors, Sedentary Behavior, and Well Being A study conducted during the pandemic demonstrated that sociodemographic predictors for mental health conditions such as depression and anxiety included female gender and young age, with university students having higher rates of depression relative to the overall population and women being more than two times as likely to suffer from depression about men. This increased risk persists until the mid-50s. In addition to gender and age, those who are of lower income, or possess one or more comorbid health conditions find a previous diagnosis of mental health increases one’s risk of poor wellbeing as a result of sedentary behavior. References Pears M, Kola-Palmer S, De Azevedo LB. (2021) The impact of sitting time and physical activity on mental health during COVID-19 lockdown. Sport Sci Health. doi: 10.1007/s11332-021-00791-2. Park JH, Moon JH, Kim HJ, et al. (2020). Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. Korean J Fam Med. doi:10.4082/kjfm.20.0165. Hamer M, Coombs N, Stamatakis E (2014) Associations between objectively assessed and self-reported sedentary time with mental health in adults: an analysis of data from the Health Survey for England. BMJ Open. doi: 10.1136/bmjopen-2013-004580. Teychenne M, Costigan SA, Parker K. (2015) The association between sedentary behaviour and risk of anxiety: a systematic review. BMC Public Health.; doi:10.1186/s12889-015-1843-x. Hamer M, Coombs N, Stamatakis E. (2014) Associations between objectively assessed and self-reported sedentary time with mental health in adults: an analysis of data from the Health Survey for England. BMJ Open. doi:10.1136/bmjopen-2013-004580. To read the original article click here.

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How Exercise Interventions Could Help People With Asthma

AHA Publisher — Wed, 12 Jan 2022 08:00:01 +0000

University of East Anglia via Newswise – Interventions aimed at promoting physical activity in people with asthma could improve their symptoms and quality of life – according to new research from the University of East Anglia. Researchers looked at whether interventions such as aerobic and strength or resistance training, had helped participants with asthma. Although they found that these interventions worked, patients with asthma may have had difficulty undertaking them because of their difficulty travelling to fitness groups or because the interventions were not suitable for people with additional health conditions. But the team say that digital interventions – such as video appointments, smartwatches and mobile apps – could remove some of these barriers and enable patients to carry out home-based programmes in future. Prof Andrew Wilson, from UEA’s Norwich Medical School, said: “Being physically active is widely recommended for people with asthma. Doing more than 150 minutes a week of moderate to vigorous physical activity has extensive benefits including improved lung function and asthma control. “But research has shown that people living with asthma engage in less physical activity and are more sedentary than people without asthma. “We wanted to find out whether interventions – such as being asked to perform aerobic exercise a few times a week in group sessions, together with ‘goal setting’ – are effective in helping people with asthma be more active.” The team studied interventions that were designed to promote physical activity in adults with asthma. They looked at 25 separate studies from around the world involving 1,849 participants with asthma, to see whether their symptoms and quality of life were changed thanks to the interventions. Postgraduate researcher Leanne Tyson, also from UEA’s Norwich Medical School said: “We found that interventions that promote physical activity had significant benefits in terms of increasing physical activity, decreasing time spent sedentary, improving quality of life, and decreasing asthma symptoms. “This is really important because helping patients make significant behaviour changes could really improve their outcomes in the long term. “Our review also highlights the potential use of digital interventions, which were notably absent. “This is important now more than ever as patients have not been able to attend face-to-face support during the Covid-19 pandemic, and services will likely become overwhelmed. Therefore, alternative interventions and methods of delivery need to be considered.” To read the original article click here.

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Always Stressed? Here Are 8 Natural Stress Relievers to Try Now

AHA Publisher — Fri, 25 Sep 2020 07:00:11 +0000

Jillian Levy, CHHC via Dr. Axe – Stress: We all deal with it, yet we know how much better off we’d be — both physically and mentally — if we could only get it under control and find stress relievers that really work. While stress can be a positive, motivating factor at times (such as when you’re under pressure to perform well at work or to ace an important exam), more and more research shows that chronic stress impacts the body in ways similar to a poor diet, lack of sleep or sedentary lifestyle. Would you believe that 75 percent to 90 percent of all doctors office visits are related to conditions caused by stress? (1) How exactly does stress negatively affect our health in so many ways? It mostly boils down to changes in our hormones, which then cascade to an increase in inflammation and various other problems. Uncontrolled stress experienced over a long period of time is considered “chronic,” dangerous and capable of increasing someone’s risk for heart disease, diabetes, weight gain or obesity, mental disorders, autoimmune diseases, digestive disorders, and even cancer. Let’s face it, the stress we face today isn’t going anywhere, which is exactly why it’s more important than ever to find natural ways to bust stress that work well for us. If you’re up against large amounts of stress in your life (and who isn’t?), studies show you can greatly benefit from carving out more time in your busy schedule for things like regular exercise, meditation, spending time outdoors and keeping up with fun hobbies. We can’t always control sources of stress in our lives, but we change how we react to them. The good news is this: The human body is actually designed to experience and handle stress, which is exactly why our bodies react to it so strongly. With some practice, we have the power to learn to use certain elements of stress to our advantage (for example, the fact that stress keeps us more alert and attentive), while better controlling other negative reactions (like digestion problems or giving in to cravings for unhealthy foods). So, what are the best stress relievers available to us, and how can we ensure we don’t allow stress to control our lives? If you adhere to the following eight practices, you’re sure to feel less pressure and better manage your stress on a daily basis. We’re More Stressed Today, Whether or Not We Admit It In many parts of the world, more people today report experiencing negative experiences — which includes physical pain, worry, sadness, stress and anger — on a daily basis than at any recent point in history. What is causing everyone to feel so stressed and burnt out? The American Institute of Stress tells us that a number of studies and polls have found that some of the top reasons people feel stressed and mentally unwell include: Worries over finances and the economy Health and health care-related concerns Disapproval of government performance and worries over politics Anxiety over current events, including natural and societal events such as mass shootings, climate crisis, racial tensions and terrorism Stress due to social media and technology use Feelings of loneliness and depression Chronic stress is considered the type of stress that interferes with your ability to function normally over an extended period, such as more than 6 months. Obviously people of all ages can experience chronic stress, however it’s thought that younger and middle-aged adults between the ages of 15 and 49 are most likely to deal with debilitating chronic stress. “Generation Z” is considered to be the most stressed-out age group in many industrialized nations, due to factors like violence, political turmoil, poor finances and poor health, while “Millennials” report the highest rates of anxiety, loneliness and depression. Do people always know that they are dealing with chronic stress? Not necessarily. It’s not always easy for someone to make a connection between stress in their lives and symptoms such as pain and brain fog. People also tend to struggle with identifying exactly what’s causing them to worry or to feel angry, overwhelmed or depressed. When chronically stressed, you release more “stress hormones” such as adrenaline and cortisol, a steroid hormone in the broader class of steroids called glucocorticoids that is secreted by the adrenal glands. When levels of stress hormones remain elevated over time, they impact many bodily functions. We know that stress can negatively affect nearly all parts of the body, including the musculoskeletal system, respiratory system, cardiovascular system, endocrine system gastrointestinal system, nervous system, and both female and male reproductive systems. Here are some of the ways ongoing stress can lead to discomfort and disease: Causes headaches and migraines Makes it harder to sleep and causes fatigue Triggers digestive issues such as stomach aches or IBS Can lead to overeating and weight gain, or sporadic eating patterns and skipping meals Makes it more likely that people favor sedentary activities and don’t exercise Can lead to social isolation, loneliness and poor relationships Cab increase obesity, heart disease, Alzheimer’s disease, diabetes and asthma. 8 Natural Stress Relievers to Try Now 1. Exercise and Yoga One of the best stress relievers available to us is exercise, a natural remedy for anxiety because it releases powerful endorphin chemicals in the brain, which act like the body’s built-in painkillers and mood-lifters. Research suggests the negative effects of stress on the body seem to be exaggerated in people who are inactive, a phenomenon called”stress-induced/exercise deficient” phenotype. Because we react to stress by experiencing changes in our neuro-endocrine systems, regular exercise is protective because it regulates various metabolic and psychological processes in the body, including reinforcing our natural circadian rhythms, sleep/wake cycles, moods and blood sugar levels. Exercises improves insulin sensitivity, can help someone become more aware of their hunger levels, improves confidence/self-esteem, and leads to better mental processing and a lower risk for depression. (2) Can’t sleep? Well, exercise can help with that too, which is very important considering quality sleep is needed to regulate hormones and help the body recover. Yoga has been shown to have similar benefits, reinforcing the “mind-body connection,” improving how people (especially women) feel about their bodies, helping with sleep and controlling anxiety. A review of over 35 clinical trials that tested the effects of regular yoga on stress levels and health found that, overall, yoga offers significant improvements in various physical and psychological health markers for the majority of people. (3) Looking for an even more impactful way to feel the benefits of exercise? Do so while listening to uplifting music. Research findings indicate that music listening positively impacts the psycho-biological stress system, helps activate the parasympathetic nervous system, improves recovery time, and has benefits for hormonal balance and brain functioning overall. (4) 2. Meditation/Devotional Prayer Meditation and healing prayer are both proven stress relievers that help people deal with worry, anxiety and finding peace of mind. Best of all, they can both be practiced conveniently anytime of day, in your own home and with no therapist, practitioner or program needed, making them a no-brainer. Meditation and prayer have been used for literally thousands of years to improve well-being and connection to others, but today they’re actually backed up by science as well. Breathing exer Natural stress relief meditation and mindfulness-based stress reduction are types of simple mental techniques that are practiced for as little as 10–15 minutes once or twice a day in order to bring about more “mindfulness” and reduce stress or anxiety. (5, 6) Various other forms of meditation have been shown to lower physiological responses to stress, improve mental alertness, and help people overcome various emotional and physical problems, such as: anxiety, depression, poor mental health that affects quality of life, attention problems, substance use, eating habits, sleep, pain and weight gain. (7) 3. Acupuncture Acupuncture has increasingly been used to treat many stress-related conditions, including psychiatric disorders, autoimmune or immunological-related diseases, infertility, anxiety, and depression. Researchers have found that acupunture treatments result in changes in the cardiovascular and immune systems, increasing protective T-cell proliferation and helping with cellular immuno-responses. (8) Studies have shown that acupuncture is one of the best stress relievers for patients recovering from heart disease because it helps regulate the nervous system, therefore having positive effects on blood pressure levels, circulation, hormones and other factors. (9) 4. A Nutrient-Dense Diet A steady supply of nutrients like essential vitamins, trace minerals, healthy fats, electrolytes, amino acids and antioxidants all help your brain handle stress better, therefore benefiting your entire body. Some of the best foods for natural stress relief include: Foods high in B vitamins (which the body uses to convert nutrients to energy) — raw or cultured dairy products, cage-free eggs, grass-fed beef, wild-caught fish, poultry, brewer’s yeast and green leafy vegetables. Foods high in calcium and magnesium — as relaxing minerals and electrolytes, calcium and magnesium are important for relaxing muscles, relieving headaches and helping you sleep. Try unsweetened organic yogurt, wild-caught salmon, beans/legumes, leafy green veggies, cruciferous veggies like broccoli, avocados and nuts. High protein foods — foods with protein provide amino acids that are needed for proper neurotransmitter functions. Healthy fats and omega-3 fatty acids — cold-water, wild-caught fish like salmon or sardines can reduce inflammation and help stabilize moods, plus omega-3s are great for the brain, development and heart health. Other healthy fats that support brain health include nuts/seeds, avocado, olive oil and coconut oil. On the other hand, foods to avoid in order to keep stress levels down include: Packaged or sugary foods — processed, refined foods or those with added sugar can give you blood sugar highs and lows throughout the day, increasing anxiety and causing cravings and fatigue. Too much alcohol or caffeine — both alcohol and caffeine can cause or worsen anxiety, make you dehydrated, interfere with sleep leaving you tired, and make you unable to cope with stress well. Refined vegetable oils — imbalances in polyunaturated fatty acids, meaning getting much more omega-6s than omega-3s from your diet, are tied to metabolic damage, inflammation and even poor gut health, which can affect mental processes. 5. Challenging Your Thoughts with “Cognitive Behavioral Therapy” Cognitive behavioral therapy (CBT) is a type of therapeutic practice that has been proven to lower anxiety, stress and multiple disorders — including addiction, eating disorders, insomnia and depression. Knowing that at least 50 percent of the time experiencing a mental disorder is due mostly to chronic, untreated stress reactions, therapists use CBT to train all types of people to better react to situations that are stressful. CBT focuses on challenging and changing your thoughts first and foremost, since the way you perceive an event (not the actual event itself) means everything in terms of how your body reacts. (10) Once you can identify the root thought pattern that is causing harmful behaviors, you can work on changing how you think about events and therefore react to them. The idea behind CBT is this: If you can reframe the way you think about events in your life — for example, instead of panicking over a job change you choose to embrace it, prepare as best you can and seize the opportunity to start fresh — you can literally reduce the stress you wind up feeling from the event. CBT is useful for training us to avoid internal causes of stress, such as “all-or-nothing” thinking, jumping to conclusions, pessimism, having unrealistic expectations for ourselves, always expecting the worst-case scenario, and feeling guilt or shame over events that are out of our control. (11) 6. Spending More Time in Nature and Being Social Making time for connecting with the people around you, spending time outside and doing things you love with family, friends and your spouse are all stress relievers that are good for your health in many ways. Social connection is tied to longevity, since it helps people feel like they’re a part of something larger than themselves and helps give them perspective. Being outdoors has some similar effects, reminding people that...

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