With its straightforward focus on a variety of fresh fruits, vegetables, whole grains, healthy fats, and lean proteins, the Mediterranean diet helps lower inflammation that can drive diabetes and improves insulin sensitivity, making it a simple and effective choice for diabetes prevention.

Now, scientists have taken it a step further and discovered three simple tweaks, practiced along with the diet, can actually slash the risk of diabetes by a whopping 31%.

But first…

Peak Golden Oil^™

The golden-colored oil of the Nigella sativa plant contains compounds essential for a healthy immune system. That explains why it was documented in the oldest medical writings. But we don’t just rely on history to prove the therapeutic benefit of… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

How the Mediterranean promotes healthy blood sugar

Prediabetes is a stage people experience before they’re diagnosed with Type 2. During prediabetes, blood sugar can begin spiking, and inflammation can creep in.

Here’s why the Mediterranean diet can help:

Nutritional profile

On the Mediterranean diet, you’ll eat plenty of high-fiber veggies, legumes, whole grains, and nuts. Together, these foods work to slow your body’s glucose absorption and reduce post-meal blood sugar spikes.

Additionally, the low-glycemic carbs that are a hallmark of the Mediterranean diet, along with healthy fats from fatty fish, help balance blood sugar levels.

Polyphenols baby!

Traditional Mediterranean diet foods are vibrant in color, indicating their high polyphenol content. These polyphenols deliver antioxidant and anti-inflammatory powers to reduce the oxidative stress and inflammation that fuel insulin resistance.

Eating polyphenol-rich foods also populates your gut with bacteria that improve insulin sensitivity.

Some of the spices commonly found in the diet have been shown to decrease fasting glucose, improve A1C and reduce insulin resistance.

Appetite control

Thanks to its healthy fats and high fiber content, the Mediterranean diet is also naturally satisfying.

This means that you feel full for longer and are less likely to reach for high-sugar foods as snacks.

Peak Organic Superfruits^™

Blend of anthocyanin-rich, organic fermented fruits — including Aronia, Acia, Blueberry, Pomegranate and Plum — that can help clobber insulin resistance, and keep you healthy. MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

3 ways to get more from the Mediterranean Diet

Scientists from 23 universities in Spain and the Harvard T.H. Chan School of Public Health followed almost 5,000 participants from Europe’s largest nutrition trial ever, the PREDIMED-Plus study, for six years.

The researchers divided participants into an intervention group and a control group. Both groups followed the Mediterranean diet, but the intervention group added three “tweaks” to their routine, including:

1. Reducing their caloric intake by about 600 calories per day
2. Engaging in moderate physical activity, such as brisk walking and strength and balance exercises
3. And receiving professional support for weight loss control.

And it paid off…

Not only did they lower their risk of diabetes by 31%, but they lost an average of 7.28 pounds and reduced their waist circumference by 1.4 inches — compared to just 1.3 pounds and 0.1 inches in the control group.

“We’re facing a global epidemic of diabetes,” said co-author Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology and chair of the Department of Nutrition. “With the highest-level evidence, our study shows that modest, sustained changes in diet and lifestyle could prevent millions of cases of this disease worldwide.”

So if you’re ready to slash your own diabetes risk to the bone, put the Mediterranean diet, plus these three simple tweaks, to work.

Sources:

Mediterranean diet & diabetes: Blood-sugar control backed by science — Mayo Clinic

Scientists found 3 simple tweaks that cut diabetes risk by 31% — ScienceDaily

The post 3 ‘add-ons’ that slash diabetes risk 31% appeared first on Easy Health Options®.

But there’s another measurement of age that has a far bigger impact…

Known as epigenetic or biological age, it presents a more accurate picture of how well your body’s cells and tissues are functioning. That makes it a more precise measure of age and risk for age-related disease.

The good news is that there are ways to slow down the epigenetic aging process and push back the onset of aging-related diseases, potentially increasing both your healthspan and lifespan.

And research has revealed one of the simplest and most effective ways to reverse your body’s aging clock is something you can do right now…

Peak DIM^™

If you’re having trouble maintaining a healthy weight, feeling sluggish, are unable to regulate your mood, or struggle with your sex drive, you could be experiencing a hormone problem called estrogen dominance. Both men and women experience… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Delivering measurable reductions in biological age

In research from Tohoku University, scientists reviewed existing evidence from studies showing that regular exercise, physical activity and fitness may influence epigenetic aging and potentially reverse it.

The results were compelling enough that you may just want to get up and dance — or walk, run, lift weights, go swimming, or engage in any type of exercise that floats your boat.

That’s because the deep dive into study after study revealed the incredible benefits of staying active for reducing epigenetic aging, including:

• A study in mice that demonstrated that endurance and resistance training reduced age-related molecular changes in muscle tissue.
• A human study that found exercising reduced biological age markers in blood and skeletal muscle.
• Research that revealed that sedentary middle-aged women could reduce their epigenetic age by two years after just eight weeks of combined aerobic and strength training.
• Another study that found older men with higher oxygen uptake levels, a key measure of cardiovascular fitness, had significantly slower epigenetic aging.

According to the scientists, “These findings suggest that maintaining physical fitness delays epigenetic aging in multiple organs and supports the notion that exercise as a geroprotector confers benefits to various organs.”

Considering all that can go wrong without exercise, I’m not really surprised.

Peak Longevity Platinum^™

Promotes Cellular Energy, Supports Heart & Brain Functions!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Which organs benefit most?

The research also was able to show that while exercise is excellent for slowing aging across your entire body, specific organs grab even bigger benefits.

Obviously, exercise offers benefits for your skeletal muscles, which are used to move your body as you exercise, allowing them to stay strong and healthy.

However, beyond muscle, regular physical training may also slow the aging process in your heart, liver, fat tissue, and even your gut (which controls a significant portion of your immune system).

The scientists do say, though, that if you want to experience the anti-aging benefits of exercise to the fullest extent, the key is to leverage a structured exercise routine that is planned, repetitive, and goal-directed.

That’s because regular exercise, like riding an exercise bike, playing tennis, going for a jog or lifting weights, appears to have more potent effects on slowing epigenetic aging than general physical activity, such as walking or doing household chores.

In addition to exercise, restricting calories can also help reduce aging and even mortality risk. So you have choices. Do what feels right for you.

Sources:

Exercise may actually reverse your body’s aging clock – ScienceDaily

The post Doing this regularly could help you age in reverse appeared first on Easy Health Options®.

I’ve written about it often, including how to know if your immune system isn’t working properly, how to slow immune system aging and how inflammation can turn your immune system harmful.

And when it comes to the involvement of blood cells, I’m quite familiar with the immune system’s first line of defense: white blood cells that help fight infection and disease, including “killer T cells” that help fight cancer.

However, there are more kinds of white blood cells than I’d known about. And not all of them are “good guys.”

In fact, some of them support the growth of cancer — but you’re not helpless to take them down…

Just 30 minutes can destroy cancer-causing cells

Tiia Koivula is a doctoral researcher at the University of Turku in Finland. She is the lead author of a study that alerted me to the fact that, while some white blood cells support our immune system and fight disease, just as many are busy promoting disease.

Including cancer.

“The balance of different types of white blood cells determines whether the immune system works to destroy cancer or to support it. If there are more cancer-destroying cells than cancer-promoting cells in the tumor area, the body is more capable of fighting cancer.”

Her study looked at twenty newly diagnosed breast cancer patients who had not yet started treatments.

During the study, these patients pedaled a stationary bicycle for 30 minutes. Three different blood samples were taken: before they started pedaling, during the exercise, and after they’d finished the exercise.

The blood samples showed that cancer-killing cytotoxic T cells and natural killer cells increased the most. On the other hand, the number of cancer-promoting regulatory T cells and myeloid-derived suppressor cells did not change.

The researchers also looked at the proportion of different types of white blood cells relative to the total white blood cell count. The proportion of natural killer cells increased significantly, while the proportion of myeloid-derived suppressor cells decreased.

But you might be wondering: do those new cancer-killing cells stick around?

“In this study, it was seen that the number of almost all white blood cell types decreased back to resting values one hour after the exercise,” says Koivula.

“With the current knowledge, we cannot say where the white blood cells go after the exercise, but in preclinical studies, cancer-destroying cells have been seen to migrate into the tumor area.”

The evidence for cancer-slaying exercise piles up

Exercise fighting cancer? It’s not nearly as farfetched as it seems…

Edith Cowan University showed that men with advanced prostate cancer could increase levels of proteins called myokines by engaging in six months of exercise training. Myokines suppress tumor growth and fight the growth of new cancer cells.

Even better, in a follow-up study of a similar group of men, those same anti-cancer molecules increased in a single bout of vigorous exercise.

But exercise shouldn’t be something we only turn to after a cancer diagnosis…

When researchers in Tel Aviv found high-intensity exercise starves cancer cells of glucose preventing spread or metastasis, they suggested regular exercise could provide permanent cancer protection because it changes the tissue of internal organs to become similar to muscle tissue.

That means exercise will make your organs burn glucose like muscles do leaving less fuel for glucose-loving cancer cells.

And it doesn’t end there…

A team of scientists from The MD Anderson Cancer Center pitted exercise against a genetic cancer predisposition known as Lynch Syndrome — and found it resulted in statistically significant changes in gene expression. That’s epigenetics at work!

So the Finnish study isn’t really that much of a leap.

It’s just the latest in a growing collection of data pointing to the importance of regular exercise to avoid or beat cancer.

Sources:

Already 30 minutes of exercise increases the proportion of tumor-killing white blood cells in blood — Eureka Alert

The effect of exercise and disease status on mobilization of anti-tumorigenic and pro-tumorigenic immune cells in women with breast cancer — Frontiers

The post Boost your cancer-killing white blood cells in 30 minutes appeared first on Easy Health Options®.

Yet, what might be most impressive of all is the effect exercise has on cancer.

But if you have to choose between a long, brisk walk and a faster, more intense exercise session, which one delivers the best cancer defense?

Well, I’ll answer that question this way…

Got 30 minutes?

One bout of exercise slashes cancer

Research out of Edith Cowan University has revealed that even a single vigorous 30-minute workout could be the key to slashing cancer cell growth in breast cancer survivors.

To prove this, the scientists measured myokine levels before, immediately after, and 30 minutes following a single bout of either resistance or high-intensity interval training in breast cancer survivors.

But first: Why myokines — and why breast cancer survivors?

Myokines are proteins produced by muscles and have known anti-cancer properties.

But while myokines are significantly produced during exercise in healthy people, the researchers weren’t sure if the same would hold true for breast cancer survivors.

To their delight, the team found that both sets of exercise led to a potent increase in myokine levels for the breast cancer survivors, which could reduce cancer growth by 20 to 30%!

“The results from the study show that both types of exercise really work to produce these anti-cancer myokines in breast cancer survivors. The results from this study are excellent motivators to add exercise as standard care in the treatment of cancer,” says researcher Francesco Bettariga.

Body composition tames inflammation

The reason exercise proved so powerful against cancer in this study wasn’t limited to the significant myokine boost gained from a quick 30-minute workout.

The same researchers delved into how improving body composition through regular physical activity could reduce the inflammation that drives cancer, and plays a key role in breast cancer recurrence and mortality by promoting tumor growth.

The team demonstrated that reducing fat mass and increasing lean mass, through consistent and persistent exercise, significantly improved cancer survivors’ ability to reduce inflammation.

In fact, they found that using exercise to change body composition was the way to go compared to other fat loss strategies, pointing out that, “You never want to reduce your weight without exercising, because you need to build or preserve muscle mass and produce these chemicals that you can’t do through just diet alone.”

Building a cancer-fighting body

So if you want to grab all the cancer-reducing benefits that exercise has to offer, be sure to set up a regular, long-term exercise program that can improve your body composition and decrease inflammation over time.

If you’re recovering from cancer, talk to your doctor about getting started. You may need to start slowly before easing into the 30-minute sessions that were shown to be effective in the study.  

But previous research has shown exercise can even make cancer treatments, like chemotherapy, more bearable.

If you’re on medication, also check with them about taking a creatine supplement. It shouldn’t interfere with anything, but if you’re a cancer survivor, it’s always good to let your physician know these things.

Why creatine?

Dr. Richard Kreider, professor and director of the Exercise and Sport Nutrition Lab at Texas A&M University, has spent over 30 years investigating the effects of creatine.

He says, “When the body is stressed, like in exercise or under metabolic conditions like some diseases, creatine phosphate is needed to maintain energy in the cell, and therefore has a lot of protective and health benefits, in addition to the exercise performance effects that have been seen.”

Creatine also protects against the loss of muscle mass, decreases markers of inflammation and possibly attenuates cancerous tumor growth progression.

Sources:

The 30-minute workout that could slash cancer cell growth by 30% — ScienceDaily

Anti-Inflammatory and Anti-Catabolic Effects of Creatine Supplementation: A Brief Review — Journal Nutrients

The post How to slash cancer growth 30% in 30 minutes appeared first on Easy Health Options®.

According to cardiologist Dr. Elizabeth Klodas, during sleep, your heart rate and blood pressure drop, reducing the workload on your cardiovascular system. This nightly “reset” allows your heart to recover and prepare for the next day. The body also regulates stress and hunger hormones during sleep.

So it’s no wonder poor sleep is linked to increased risks for heart attack, stroke, diabetes, dementia, hypertension, depression, respiratory disease and more.

It can be tempting turn to sleep aids, but there are many reasons we shouldn’t…

For starters, they can keep the glymphatic system from doing an important job: Clearing waste from the brain while you sleep.

And for people over 65, who have slower metabolisms, both OTC and prescription sleep aids pose unique dangers, including upping their fall risk.

Luckily, there is a natural way to boost your sleep that researchers say rivals pills in effectiveness — yet comes with zero unwanted side effects.

Thanks to its benefits and its safety, they’re calling for it to be “the primary treatment strategy for poor sleep.”

Peak D3^™

When you step out into the sunlight, your body begins the process of making vitamin D. But getting the ideal amount can be difficult because some of us can’t effectively absorb it. That’s just one of many reasons the vitamin D deficiency is an epidemic… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Taking an exercise-based approach

The findings of their research show that the use of certain exercises restores healthy sleep patterns by altering brain activity and hormonal levels, improving relaxation, curbing inflammation and more.

They say these exercises may not only work as well as pills, but also as effectively as cognitive behavioral therapy (CBT) — which is considered a gold-standard insomnia treatment, but can be difficult for patients to access and pay for.

So which exercises can help you get the ZZZ’s you need to take back your life and your health?

Here’s the list, along with the sleep results they can offer:

1. Yoga – The results showed that practicing yoga could help boost your sleep time by nearly two hours and improve your sleep efficiency (the ratio between the time you spend asleep and the total time dedicated to sleep) by nearly 15%. Yoga has the added benefit of reducing the amount of time spent awake after falling asleep by nearly an hour, and shortening sleep latency (the time it takes to fully fall asleep) by around half an hour.
2. Walking or jogging – Engaging in physical activity, such as taking a walk or increasing it to a jog, was shown to reduce insomnia severity by nearly 10 points.
3. Tai Chi – The practice of Tai Chi was found to be especially powerful for sleep, reducing poor sleep quality scores by more than four points, increasing total sleep time by more than 50 minutes, and reducing time spent awake after falling asleep by over half an hour. It also shortened sleep latency by almost 25 minutes. Tai Chi was even shown to work better for sleep for all outcomes than existing treatments, including prescription sleep aids and cognitive behavioural therapy, for up to two full years!

I don’t know about you, but after reading those results, I’m already Googling Tai Chi YouTube videos.

Peak Prostate Support^™

10 Targeted Nutrients to Support a Healthy Prostate!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

The biology behind the benefits

So, how does exercise work to improve sleep? Here’s what the researchers say is the secret sauce…

For yoga, they say that it helps to alleviate the anxiety and depression that can keep you from getting a good night’s sleep by focusing your attention on body awareness and controlled breathing.

Walking or jogging offers benefits like increased calorie burn, lowered stress hormones and improved emotional regulation. It can also enhance the production of melatonin, your body’s natural sleep hormone. (Keep in mind your body requires adequate levels of vitamin D to produce melatonin.) All of this can mean more time spent in the deep sleep you need to feel truly rested.

Finally, like yoga, Tai Chi emphasizes breath control and relaxation. These actions calm sympathetic nervous system activity and the hyperarousal levels that can keep you tossing and turning in bed. Additionally, the gentle, low-impact exercise combines meditative movement and mindfulness to promote emotional regulation, deactivate ‘mental chatter’ and reduce anxiety.

And my favorite benefit of Tai Chi is how it can help to “curb the production of inflammatory chemicals over longer periods.”

That could benefit not only your sleep, but your overall health, since chronic inflammation is a known disease trigger.

Clearly, if you want to sleep better, choosing one of these exercises should be your #1 choice of “prescription.”

You might not notice improvements immediately, but keep at it. Anything worthwhile takes time and practice.

Sources:

Tai chi, yoga, and jogging rival pills for beating insomnia — ScienceDaily

Why you should take sleep as seriously as nutrition and exercise — Easy Health Options

The post The sleep solution that rivals pills to tackle insomnia appeared first on Easy Health Options®.

Nearly 1 in 4 American adults don’t get the weekly two days of muscle training and 150 minutes of moderate exercise recommended by the Centers for Disease Control and Prevention. And only 1 out of every 10 adults knows how much and what kinds of exercise they need to get to protect against health ailments.

It’s having a big impact on our health. Physical inactivity is at the root of an estimated 3.2 million deaths every year.

If you are one of those who mean to get regular exercise but never quite manage it, today may be a good day to start — especially if you want to live longer….

Peak Longevity Platinum^™

Every cell in the body depends on mitochondria for energy. Together, cells and mitochondria are building blocks for life and health. But mitochondria wear out with age, which leaves cells unable to create the energy they need to function properly… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

It’s never too late to move more

An international team of researchers sought to find out if differing patterns of physical activity, as well as its cumulative impact during adulthood, might be linked with a lower risk of death from all causes, as well as specifically from cardiovascular disease and cancer.

They dug into research databases for relevant studies that assessed physical activity at two or more points in time. Their review ultimately included 85 studies published in English up to April 2024, with sample sizes ranging from 357 to 6,572,984 participants. To overcome the challenges of different analytical methods, the researchers carried out separate analyses for each study.

Overall, pooled data analysis of the study results showed that a higher level of physical activity was connected with lower risks of all the included outcomes.

When looking deeper, the results were even more impressive. Consistently active people had an estimated 30-40 percent lower risk of dying from any cause. And those who increased their levels of activity from below those recommended for good health had a 20-25 percent lower risk of death from any cause.

More specifically, participants who switched from being physically inactive to being more active were 22 percent less likely to die from any cause than those who remained inactive. In comparison, those who increased their leisure-time physical activity levels had a 27 percent lower risk of all-cause death.

As expected, swapping an active lifestyle for an inactive one wasn’t associated with a lower risk of death from any cause.

The bottom line: switching to a more active lifestyle at any point in adulthood may extend lifespan, and it’s never too late to start.

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Cardiovascular risk was the big winner

Generally, the associations between a high level of physical activity and a lower risk of death were more evident for cardiovascular disease than for cancer, though both showed benefits.

Compared with consistently inactive participants, those who were consistently active overall or were active only in their leisure time were around 40 percent less likely to die from cardiovascular disease and 25 percent less likely to die from cancer.

Despite these findings, in general, the evidence for the connections between physical activity patterns and death from a specific cause remained inconclusive, especially for cancer death.

According to the pooled data, people who were consistently active or who became active had lower risks of death from any cause, and specifically death from cardiovascular disease, when they met the recommended weekly physical activity levels.

However, those who were consistently physically active and performing more than the recommended maximum weekly amount of moderate to vigorous intensity exercise only saw a slight additional reduction in risk.

In other words, don’t sweat it if you can’t go harder.

Peak Urinary Tract^™

A natural daily cleanse to promote and maintain a healthy urinary tract, for men and women!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

The researchers note that maintaining or increasing physical activity at levels below the recommended amount was linked with appreciable health benefits. This suggests that even minimal physical activity is better than none, they say.

Despite the limitations, including the subjective nature of the physical activity assessments, the researchers say the findings have significant health implications for starting and maintaining regular exercise.

So what does this mean for you? If you’re already exercising regularly, keep it up. And if you’re not, try easing into an exercise regimen by adding a brisk 30-minute morning or evening walk to your daily routine at least a few times a week. Walking doesn’t require a gym, and the only equipment you’ll need is a pair of sneakers.

If motivation is a problem, do what my husband does and take your phone with you so you can listen to music, an audiobook or a podcast while you walk. It really helps give you something to look forward to.

Sources:

It’s never too late: Just moving more could add years to your life — ScienceDaily

Physical activity trajectories and accumulation over adulthood and their associations with all-cause and cause-specific mortality: a systematic review and meta-analysis — British Journal of Sports Medicine

The Truth About Exercising and Aging — WebMD

How physical inactivity impacts you as you age — Northwell Health

The post Just ‘move more’ to lower disease and lengthen lifespan appeared first on Easy Health Options®.

Most people know that when they’ve been eating poorly, there’s a good chance they’ll put on some weight.

No big deal. To outrun the effects of a bad diet and lose those extra pounds, just ramp up the exercise.

Burn those extra calories, and you can avoid gaining or take off any extra weight that may have come from your “cheat days,” as we used to call them.

But in reality, that turns out to be almost impossible. Here’s the reason for that..

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Lack of exercise is not the cause of obesity

Over the last century, obesity has become as common as the common cold and lots of research has looked in potential causes. For decades it’s centered around taking calories in and the expenditure of energy to burn those calories.

So it makes sense that physicians and fitness experts alike blame weight gain and obesity on our increasingly sedentary lifestyles. But that’s just not the case…

An international team of researchers compared the daily amount of calories burned by people from 34 different countries and cultures worldwide, including hunter-gatherers and farming populations with low obesity rates, as well as people in sedentary jobs in places like Europe and the U.S., where obesity is widespread.

Dr. Herman Pontzer, a professor of evolutionary biology and global health at Duke University, led the research. And he and his team have debunked the idea that living a sedentary lifestyle leads to obesity.

Participants in the worldwide study included more than 4,200 adult men and women who drank a special water containing isotopes. These isotopes, tracked in participants’ urine, allowed the scientists to get an exact read on how much energy the subjects used.

They measured energy expenditures not just from movement and exercise but from vital processes and functions the body performs — including the energy it takes to keep the heart beating or the nervous system functioning — just to stay alive.

Surprisingly, they found that people from populations with high obesity rates burned only slightly less energy than those from populations without an obesity problem.

Dr. Pontzer says that this fits with what we already know about how the body burns calories.

“Surprisingly, what we find is that actually, the total calories burned per day is really similar across these populations, even though the lifestyle and the activity levels are really different,” he says.

In other words, someone foraging for berries all day may burn the same amount of calories as someone at a desk all day. But why?

“So if we burn more of our energy every day on physical activity, on exercise, after a while our bodies will adjust and spend less energy on the other tasks that we sort of don’t notice going on in the background.”

This finding is strong evidence that obesity doesn’t occur from lack of physical activity. It’s because of food… one kind in particular.

Peak BP Platinum^™

Clinically-Tested Nutritients that Support Arterial Health and Blood Pressure!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Ultra-processed foods are the culprit

“It’s 100% diet,” says Dr. Dariush Mozaffarian, director of the Food is Medicine Institute at the Friedman School of Nutrition Science and Policy at Tufts University. “And I think then the question is, what is it about the diet?”

Dr. Mozaffarian was not involved in the research, but has shared insights pointing out that the modern diet has become dominated by ultra-processed foods (UPF), and that these are the drivers of weight gain.

“For decades, we’ve been telling Americans that you’re lazy, it’s your fault, you’re not moving enough, you’re eating too much,” he says. “And I think what this study shows is that there’s a really complicated biology happening and that our food is driving this.”

The researchers of the study listed several ways, in addition to long shelf lives and increased availability, that UPF contributes to obesity, including:

• The hyperpalatability, energy density, nutrient composition and appearance of UPF might disrupt satiety signaling and encourage overconsumption. (Remember the adage, “you can eat just one”? UPF, from snacks to quick breakfast foods, to frozen pizzas and more, are designed to hook you and make you crave more.)
• Processing has also been shown to increase the percentage of calories consumed that are absorbed into the body rather than excreted. (UPF has low fiber content, is absorbed by the body quickly and has additives that potentially disrupt normal digestive processes.)
• They also found data that supports the obesogenic effects of UPF. (Obesogens are chemicals, often involved in ultra-processing and packaging, that can disrupt the endocrine system and lead to weight gain and obesity.)

Avoiding obesity isn’t the only reason to avoid UPF…

The more UPF in your diet, the higher your risk of dementia, colorectal cancer, and at least 30 other health conditions, ranging from diabetes to Crohn’s disease to asthma.

Make every effort to stick to a healthy, whole foods diet that includes plenty of fresh fruits and vegetables, and you’re well on your way to keeping control of your weight.

Of course, there are other good reasons to get regular exercise — but if losing weight is among your reasons, you’ve got to examine your diet and move away from UPF.

Sources:

You can’t outrun a bad diet. Food — not lack of exercise — fuels obesity, study finds — NPR

Energy expenditure and obesity across the economic spectrum — Proceedings of the National Academy of Sciences (PNAS)

The post The food that won’t let you ‘outrun’ obesity appeared first on Easy Health Options®.

The slow and graceful movements were beautiful to watch. But it was the mindful concentration and peaceful expressions on the faces of those participating that really pulled me in.

I remember yearning for that kind of community and connection. I found it in my love for choir, but I’ve had tai chi in the back of my mind ever since.

And with evidence-based benefits like these, why not give it a try…

Peak Blood Flow^™

Poor circulation can impact your eyesight, your ability to sleep and cause headaches, discomfort and swelling — among other more serious concerns. The tell-tale signs of a circulation problem are… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

What is tai chi?

“One of the biggest advantages of tai chi from a health perspective is that anyone can practice it, which includes those who have health issues, injuries, or limited mobility,” says Andrea Felix, a Certified Expert Instructor who has been practicing tai chi since 2006.

Tai chi is a practice that involves a series of slow, gentle movements and physical postures, a meditative state of mind, and controlled breathing. Although it originated as an ancient martial art in China, it has become known for promoting physical and mental well-being.

What the research says about tai chi

Dr. Peter Wayne, author of The Harvard Medical School Guide to Tai Chi, maps out eight characteristics that are central to tai chi practice:

• Awareness
• Intention
• Structural integration
• Active relaxation
• Strengthening and flexibility
• Natural, freer breathing
• Social support
• Embodied spirituality

In 2024 alone, many studies have confirmed Dr. Wayne’s belief that these factors work together to deliver the following physical and mental health benefits:

Peak Golden Oil^™

Support for Inflammation and Optimal Immune Balance!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Balance. Did you know that poor balance is a sure sign of a shorter life?Three studies have confirmed the fact that tai chi improves balance. One of these was a meta-analysis of 17 randomized clinical trials.

Low back pain. An analysis of ten randomized controlled trials found that the practice of tai chi helps relieve chronic low back pain. Maybe that’s why the American College of Physicians, who suggest drugs should be a last resort for back pain, includes Tai Chi in their top 3 recommendations to relieve this common complaint.

Blood pressure. A randomized clinical trial found that tai chi was more effective than aerobic exercise in reducing blood pressure.

Parkinson’s disease. A 3.5-year cohort study showed that tai chi helped ease both motor and non-motor symptoms in patients with Parkinson’s, with these benefits lasting several years.

Sleep. Another study found that tai chi improved cognition and sleep. It also suppressed inflammation and enhanced metabolism.

Another study of breast cancer survivors with insomnia found that tai chi not only helped the insomnia, but also reduced markers of inflammation, thus making a relapse less likely.

Mental health. A review of 20 studies concluded that tai chi helps reduce symptoms of anxiety and depression in older adults and improves their social connections.

Finally, tai chi has been shown to increase functional connectivity in the brain, which may help prevent age-related decline.

Peak Bladder Support^™

Unique Formula Helps Reduce Urgency or the Immediate Urge to “Go” and Decreases Nighttime Bathroom Visits for More Restful Sleep!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

How to get started with tai chi

Tai chi is a meditative exercise that combines deep breathing with slow, focused movements. It’s perfect for those with limited mobility who need to increase their activity level gradually.

The quickest way to get started is by watching a video like this one. Or this one.

But taking a tai chi class at your local senior or community center will connect you with others who are trying to learn. The socialization that comes along with this is an added bonus!

Sources:

A Growing Amount of New Research Confirms the Many and Diverse Health Benefits of Tai Chi — Integrative Practitioner

Tai Chi: What You Need To Know — National Center for Complementary and Integrative Health

The effects of different types of Tai Chi exercise on anxiety and depression in older adults: a systematic review and network meta-analysis — Frontiers in Public Health

Effect of Tai Chi vs Aerobic Exercise on Blood Pressure in Patients With Prehypertension: A Randomized Clinical Trial — JAMA Network Open

Effect of long-term Tai Chi training on Parkinson’s disease: a 3.5-year follow-up cohort study — Journal of Neurology, Neurosurgery and Psychiatry

The post 7+ reasons tai chi is the movement your body needs appeared first on Easy Health Options®.

Unfortunately, there is currently no better way to save a damaged or infected tooth than to undergo a root canal. So, it’s best to do everything you can to avoid having one in the first place.

Of course, good dental care is your first line of defense against the kind of tooth infection that leads to a root canal. But who couldn’t use an edge to stay out of the dentist’s chair…

Peak D3^™

Gives You the Vitamin D3 You Can’t Get From Sunshine Alone!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Exercise, omega-3 and tooth health

Caries, or tooth decay, can cause inflammation at the tip of the tooth’s root, or apex, and its surrounding area. If left untreated, the bacteria can reach the root canal and pass through it to the apex, causing an infection known as apical periodontitis. A form of gum disease, this condition can lead not only to tooth loss but also to bone loss.

“It’s a condition that patients may not even know they have because of its chronic nature, but which can evolve and lead to bone destruction and tooth mobility,” says Rogério de Castilho of the Araçatuba School of Dentistry at São Paulo State University (FOA-UNESP) in Brazil. “In addition, in specific situations, such as a drop in immunity, it can become acute, so the patient starts to feel pain, pus forms at the site, the face can become swollen.”

There’s also a two-way relationship between specific health conditions that can worsen apical periodontitis, including diabetes, metabolic syndrome, arteriosclerosis and kidney disease. At the same time, infection in the apex can exacerbate these diseases.

Castilho supervised a study in which researchers at FOA-UNESP induced apical periodontitis in 30 rats and divided them into three groups. The first group was left alone. The second and third groups underwent a 30-day swimming regimen. The third group also received dietary supplementation of omega-3, a polyunsaturated fatty acid that has proven therapeutic effects on chronic inflammation and associated diseases.

“In rats, physical exercise alone brought about a systemic improvement, regulating the local immune response,” says Ana Paula Fernandes Ribeiro, the first author of the study, carried out during her doctorate at FOA-UNESP. “In addition, when combined with supplementation, it further reduced the destructive condition caused by endodontic pathology.”

Benefits to bone and tissue

The study is the first to show that a combination of moderate physical exercise and omega-3 supplementation significantly reduces the inflammation caused by apical periodontitis. The combination of these activities:

• Limited bacterial progression.
• Reduced bone tissue loss.
• Regulated the release of pro-inflammatory cytokines.
• And stimulated the activity of fibroblasts, the cells that create and maintain tissue.

The authors note that the study provides new evidence of the benefits of exercise and omega-3 fatty acids for the immune system and oral health. Next, they would need to conduct a large clinical study to see if the same would be true in humans.

However, this study reinforced the findings of previous research that indicate omega-3 fatty acids could help fight off periodontitis and protect against the tooth pulp infection and loss that lead to root canal.

Keeping your teeth healthy could be the nudge you need to exercise regularly and add healthy omega-3s to your diet. Make sure you take a high-quality fish or krill oil supplement, or if you’re a fan of fish, eat at least two servings weekly.

Here are a few fish that are rich in omega-3:

• Mackerel
• Salmon
• Herring
• Oysters
• Sardines

Sources:

A combination of exercise and omega-3 reduces the severity of tooth root infections — Agência FAPESP

Physical exercise alone or combined with omega-3 modulates apical periodontitis induced in rats — Scientific Reports

What is a Root Canal? — American Association of Endodontists

The post The edge that could keep you out of the dentist’s chair appeared first on Easy Health Options®.

Sadly, the incidence of the early-onset form of the disease, which occurs in people aged 50 and younger, is expected to rise by more than 140% by 2030.

The good news is that death rates in people diagnosed with colon or rectal cancer have fallen, as screening and treatment have improved. But survivors still have a shorter life expectancy than their peers in the general population.

However, researchers at the Colon and Rectal Cancer Center at Dana-Farber Cancer Institute believe they’ve identified a simple daily activity that not only helps survivors live longer, but potentially even longer than someone who has never had cancer.

Why just survive when you can live longer

Movement is life. Previous research indicated that exercise could increase the lifespans of survivors even in the advanced stages of cancer.

But the Dana-Farber researchers wanted to take it a step further to find out if regular exercise had the power to help colon cancer patients boost their survival rates beyond people who’d never had cancer.

To find out, they delved into the exercise habits — both before and after treatment — of nearly 3,000 colon cancer patients. And the results were clear…

To remain cancer-free, even three years out from treatment, exercise is key.

According to the researchers, the magic number for survival comes down to physical activity, equivalent to walking about an hour a day at a 2- to 3-mile-per-hour pace, at least 6 days a week.

“Those patients not only had a better overall survival if they were more physically active, they actually looked like they had a slightly better overall survival compared to the general population,” says senior researcher, Dr. Jeff Meyerhardt.

In fact, even patients who suffered a cancer recurrence increased their survival chances if they stayed physically active.

Making healthy changes to your cell soup

According to cancer researchers, multiple mechanisms make exercise one of the most potent tools for not only surviving colon cancer but also preventing it in the first place.

Dr. Kathryn Schmitz, an exercise oncology researcher at the University of Pittsburgh, likes to describe the mechanisms this way…

“What you might think of is that all of our cells are bathed in a soup of sorts, and the constituents of that soup change as a result of being more physically active,” she explains.

If you spend most of your time sitting, your immune system suffers, inflammation flares up and your cells can start to change and grow uncontrolled. However, when you get the regular activity your body needs, the fires of inflammation are quenched and your immune system kicks into high gear.

Then, as Dr. Schmitz explains, “The soup in which your cells are bathed is healthier in a way that will tamp down any cancer development or cancer progression.”

In a previous study that linked exercise to reducing the odds of 13 different cancer types, researchers at the National Cancer Institute identified three factors that could be responsible for the cancer-preventing properties of exercise: its ability to reduce hormones like estrogen, its ability to lower insulin levels and its ability to quell inflammation.

So, if you’ve survived colon cancer (or simply want to make sure you do everything possible to prevent it), exercise is a must.

Also, don’t be intimidated by this study’s findings that you need to walk an hour a day, six days a week. Other studies have found that short, high-intensity sessions can also reduce the growth of colon cancer.

Sources:

Survival Rates for Colorectal Cancer — American Cancer Society

How common is colon cancer? — Fight Colorectal Cancer

Key Statistics for Colorectal Cancer — American Cancer Society

Colon cancer survivors who exercise regularly live longer — NPR

The post The habit that helps cancer survivors live like they never had cancer appeared first on Easy Health Options®.

The opposite — a sedentary lifestyle — has been linked to everything from heart failure and stroke to dementia and more.

But let’s face it, 10,000 is a big number.

And fitting that many steps into every day can be a challenge.

Luckily, research shows that while getting close to 10,000 steps a day might be an admirable goal, it takes far fewer steps to tip the scales in favor of a healthy heart and longevity.

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Surprisingly lower amount of steps benefits the heart

Researchers delved into almost seven years’ worth of data from 72,174 volunteers in the UK Biobank. Each participant had worn wrist accelerometers to track their average number of steps and time spent sitting for seven days.

As expected, the results confirmed between 9,000 and 10,000 steps daily to be the perfect amount to shoot for to counteract a highly sedentary lifestyle (sitting for over 10.6 hours daily). In fact, getting this high number of steps in daily lowered heart disease risk by 21 percent and overall mortality risk by almost 40 percent.

However, the researchers also found that regardless of a participant’s sedentary time, 50 percent of those benefits kicked in at around 4,000 to 4,500 daily steps.

And the data showed that getting any amount of steps above 2,200 per day led to lower heart disease and death risk whether a person spent only a little bit of time each day sedentary or landed in that high sedentary lifestyle group.

This means that if you can’t get to 10,000, you can still experience significant benefits from a much lower level of walking time.

And that’s good news because, on average, getting in 2,200 steps will likely take only about 20 minutes.

Peak Organic Fermented Beets^™

Amazing “Can’t be Beet” Superfood Helps Keep Nitric Oxide Levels Up!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

More benefits from walking

So if reaching 10,000 steps in a day is just more than you can handle, get in the amount that works for you — but try for somewhere between 2,200 and 4,500, at least — as long as you try to do it every day. But the more, the better — if you can work up to it.

If you just need a little help in the “get-up-and-go” department, try dimethylglycine, or DMG for short. Since the 1970’s, it’s been used by athletes looking for a performance edge, but the supplement has been found to safely support heart and immune system health and fight inflammation.

Besides supporting your heart and increasing your chances for a longer lifespan, walking offers too much to pass up. See what else a little walking every day can do for you:

• Living with osteoarthritis of your knees? Walking could help you avoid knee replacement surgery;
• Walking can help you walk away from low back pain;
• Walking also boosts metabolism, which can help you stay fit and trim;
• It can also help beat back pain and protect against breast cancer;
• Increase your walking pace to lower the risk of Afib by 46%!

Sources:

Scientists Reveal The Optimal Number of Daily Steps to Offset Sitting Down – Science Alert

The post The least number of steps to lower heart disease risk appeared first on Easy Health Options®.

Some of us are “morning larks” — up at the crack of dawn and wide awake — while others are “night owls” who prefer a slower start to the day.

If we follow our circadian rhythm, it can do more than sleep well.

For starters, sleeping by your body’s clock (and not for too long) can protect against illness.

In one study, people who slept too much (11 hours or more per day) tripled their risk of pulmonary fibrosis, even for non-smokers.

In another, female shift workers experienced frailty, believed to be the result of night shift on their hormones, more often than people working only during the daytime.

And now, there’s evidence that exercising in tune with your biological clock can increase benefits that lead to a longer, healthier life…

Peak Cardio Platinum^™

Research shows that by age 70, Nitric Oxide production declines by up to 75 percent! But supporting healthy N-O levels isn’t as easy as taking a nitric oxide pill. The body needs nutrients to produce N-O on its own — and that’s why… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Benefit from ‘peak hour’ activity

A study funded by the National Institute on Aging has shown that improvements in cardiorespiratory fitness and walking speed — two key indicators of healthy aging — might be associated with when and how consistently we engage in physical activity.

“While we’ve long known that being active supports healthy aging, this study reveals that when you’re active may also matter,” says senior author Dr. Karyn Esser.

“The circadian mechanisms that generate daily rhythms in our system are important for our well-being.”

The study involved approximately 800 independent older adults (average age 76) who wore wrist devices that continuously monitored their activity for a week.

Then, they underwent cardiopulmonary exercise testing, which gave an overall assessment of their heart and lung health.

Three key findings emerged from this study:

• Being more active during your personal “peak hours” and resting outside of those hours was associated with better cardiorespiratory fitness and walking efficiency.
• The earlier in the day you are active — while still respecting your biological rhythm — the better your chances of maintaining cardiorespiratory health and walking fitness.
• Being consistent in your daily pattern of activity and rest was also associated with better health outcomes.

Peak Maximum Endurance^™

Supports Improved Oxygen Levels… Healthy Circulation… and Balanced Hormones for Better Overall Health!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Better fitness without working harder

Dr. Esser very nicely sums up the significance of these findings:

“Each of us has a chronotype — a biological tendency to be more alert in the morning or evening — and that variation may play a significant role in our health. We’re moving toward a future where understanding and respecting our individual rhythms can help guide medical care and daily living.”

Because exercise encompasses more than just formal exercise, like what you might do at the gym or when following an aerobics routine, but also things like housework and gardening, these findings can help you plan your day.

For example, if you’re more alert during the latter part of the day, use that time to complete the bulk of your physical activity and reserve the morning for a more relaxed pace. But if you’re a “morning lark,” just do the opposite.

If you struggle to adhere to your circadian rhythm, making a few adjustments to your bedroom can help. Use light-blocking curtains to create a dark environment that helps your sleep hormone, melatonin, do its job. To wake up when you’d like and ease into it, try a “sunrise” light.

Sources:

Timing, consistency of activity linked to better fitness — Eureka Alert

Rest Activity Rhythms and their Association with Cardiorespiratory Fitness and Walking Energetics in Older Adults: Study of Muscle, Mobility and Aging — Medicine & Science in Sports & Exercise  

The post The easy way to improve fitness factors for healthy aging appeared first on Easy Health Options®.

And I’m not the only one who places them in this order. When AARP and National Geographic asked this question of 2,580 adults, ranging in age from 18 to 90 and older, they found that memory loss remained a top concern across all age groups.

Meanwhile, loss of strength and mobility weren’t significant concerns for younger respondents, but became top concerns for those aged 50 and older.

But here’s the thing… neither frailty nor dementia is part of normal aging. And if you intervene early enough, you could stop one from leading to the other and prevent them both…

Peak Golden Oil^™

Support for Inflammation and Optimal Immune Balance!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Frailty increases dementia risk

Frailty is not a normal part of aging. Although the risk of developing it increases with age, frailty is a geriatric condition characterized by an age-related decline in normal function.

It equates to loss of muscle, stamina, endurance, sometimes weight and general fitness. Low grip strength is considered a measure of frailty, and sarcopenia is a condition commonly associated with it. Frailty also makes it hard to recover from illness or injury.

As if all that’s not bad enough, previous research indicates that frailty can make you 2.5 times more likely to develop dementia. And in people who are both frail and are genetically predisposed to dementia, the risk of dementia is six times higher.

Queensland researchers have confirmed that link — but learned something no one had noticed before…

They tracked data on nearly 30,000 participants of four longitudinal studies in the United Kingdom and the United States. They were able to note changes in the participants’ health and function, including the accumulation of age-related conditions linked to frailty — two decades before they were diagnosed with dementia.

Their findings were sobering. Frailty was found to accelerate up to nine years before a dementia diagnosis. And with every four to five additional health problems, the risk for developing dementia was about 40 percent higher.

“This suggests frailty is not merely a consequence of undetected dementia but contributes to its onset,” says Dr. David Ward of the University of Queensland in Australia.

Peak DIM^™

If you’re having trouble maintaining a healthy weight, feeling sluggish, are unable to regulate your mood, or struggle with your sex drive, you could be experiencing a hormone problem called estrogen dominance. Both men and women experience… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Early intervention could be key: Start here

According to study co-author David Llewellyn, a professor at the University of Exeter Medical School in the United Kingdom, “This study is crucial because it identifies frailty as a significant predictor of dementia risk, offering a potential pathway for early intervention to improve health outcomes,” adding that the findings are likely to shape prevention strategies.

Looking at past research, there are a few strategies you could get started on right away…

One study found that people over the age of 90 who strength-trained, lifting weights twice a week for three months, experienced increases in muscle mass, strength, and power. Participants who were unable to stand up or get out of a chair at the start of the study were able to walk by the end.

Another study showed people following a Mediterranean diet slashed their risk of frailty by more than 50 percent over four years.

But don’t stop there…

An emerging theory suggests that inflammation and the possibility of immune system activation are contributors to frailty. Laboratory tests have linked markers of inflammation, including the elevation of interleukin (IL)-6 (a mediator of immune response and inflammation) and the stress hormone cortisol, to frailty.

Additionally, the hormonal changes that occur with age are also suspected causes of some of the problems associated with frailty. Estrogen loss in women and testosterone loss in men can lead to a decline in muscle mass associated with sarcopenia.

And lastly, don’t fall victim to vitamin D deficiency. A shortage of that nutrient has been linked to the development of frailty and higher dementia risk.

Make healthy aging a priority to avoid the consequences of frailty and dementia.

Sources:

Age related health decline a predictor of future dementia risk — EurekAlert!

The Biology of Aging and Frailty — Clinics in Geriatric Medicine

Frailty Trajectories Preceding Dementia in the US and UK — JAMA Neurology

Second Half of Life Study — AARP

Frailty: A New Predictor of Outcome as We Age — MUSC Health

The post It’s not normal aging: Dementia and a surprising driver appeared first on Easy Health Options®.

Liquid I.V. is obviously doing a good job of marketing, as the company has quadrupled sales over the last 4 years. Estimates are that we are spending $1 billion on this hydration brand alone. So, if you’re not already using it, clearly a lot of people around you are.

Besides selling to the general public, Liquid I.V. donates its products to hydration programs around the globe, which is highly laudable. But does all that mean you should be reaching for it, too? 

Probably not.

Peak Blood Flow^™

Poor circulation can impact your eyesight, your ability to sleep and cause headaches, discomfort and swelling — among other more serious concerns. The tell-tale signs of a circulation problem are… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

When Electrolytes Matter

For most of us, the reason to hydrate with something other than plain water is if our dehydration has arisen from prolonged or intense physical activity. This means we have not only lost water through sweat, we have also lost a significant amount of electrolytes, including sodium, potassium, and chloride. In that scenario, we are more prone to muscle cramping and to longer muscle recovery.   

In parts of the world where diarrheal illnesses are common, rehydration with sodium, potassium, and chloride-supplemented water can be lifesaving. This is the whole idea behind Pedialyte — the hydration formula many of us have used when our children experience digestive distress.

Now, I don’t know about you, but I’m a reasonably active person. And except for a few hot days, I rarely sweat enough to worry about electrolyte imbalance. Obviously, if you are extremely active or just sweat a lot with activity, replacing electrolytes may make sense.

However, I just can’t imagine that there are enough uber athletes or excessively sweaty people out there to justify a quadrupling of Liquid I.V. sales. This means people who don’t need the solution have been made to feel like they do — especially with formulas boasting immune support, energy enhancement and better sleep. They even have a formula specifically targeted at children.

What’s Really Inside Liquid I.V.?

The company’s website does not prominently display the nutrition facts panels. At least I could not find them. I had to go to Target’s site to discover that each serving of their sugar-free version includes around 500 mg of sodium, 375 mg of potassium, plenty of B vitamins like folate, B6 and B12, a good amount of vitamin C, allulose and artificial flavors. The cost is about $1.50 per sachet.

500 mg of sodium is a lot — anywhere from a ⅓ to ¼ of the sodium needed for the day. The potassium content is relatively low — about 10%. The zero-calorie sweetener, allulose, can be found in minute quantities in fruits such as figs and dates. However, in larger amounts, it still falls into the non-nutritive sweetener category with all the negative downstream effects. Although this does not make it dangerous, allulose is currently not approved in Europe since their scientific body has determined there is not enough human data to deem it safe.

Other varieties contain cane sugar as well as non-nutritive sweeteners, similar levels of sodium and potassium, and slight variations on other additives. The energy version has added caffeine. The immune version has extra zinc and vitamin C. The sleep version contains melatonin. The kid’s version is mostly a half dose of the regular adult version.

Peak Vision Support^™

Unique Dual Nutrient Formula Supports Healthy, Clear Vision and Protects Eyes from Blue Light!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Do You Actually Need More Sodium?

But here’s the thing — in the absence of dehydration with significant electrolyte loss, about the last thing we need is to add sodium to our diets!

Even if we are tired, sleepy, low on immunity, or still growing. Because we are already swimming in added sodium from the foods we eat.

What we are generally low in is potassium, because we don’t eat enough fruits and vegetables. The ratio of potassium to sodium in Liquid I.V. might be fine if you’re managing diarrhea. But if your goal is to supplement the minerals you are truly lacking, this is not the best solution.

The Real Cost of Electrolyte Powders

Finally, I have to say something about the price tag. 500 mg of sodium can be found in less than a ¼ teaspoon of salt, at basically zero cost. Vitamins and additives are pennies at best.

And you can get more potassium from one banana (with natural sugars, vitamin C and whole food fiber to boot) for about $0.25. At $1.50 per packet of powder, I just don’t see the value. 

But in case you thought I was avoiding a big topic — rehydration drinks can work wonders for a hangover. And if you overdid it, I’m not going to judge. $1.50 might feel like a total bargain at that point! But if consumption of these powders has gone up fourfold due to Americans’ need for hangover management, we have FAR BIGGER problems.

Final Thought: Are Electrolyte Drinks a Fad? 

OK… in this blog, I focused on Liquid I.V., but I would urge you to consider the same points when you reach for any liquid or powder touting its rehydration powers. With few exceptions, plain water is enough.

My overall conclusion? Fad.

The post Electrolyte drinks: Good, bad or Fad? appeared first on Easy Health Options®.

Not only does staying active keep your brain from shrinking, but it’s also been shown to stimulate the growth of cells in the hippocampus — the part of the brain responsible for learning and memory.

Now, researchers are finding there’s even more to the story when it comes to how exercise can help you stay sharp by improving the ability of insulin to act on the brain.

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Specialized cells and insulin action in the brain

The study focused on the role of neuronal extracellular vesicles (NEVs), specialized cells released by the brain.

NEVs, which scientists once considered “cell dust,” have recently been shown to be vital to healthy brain function. They facilitate the transport of key molecules such as proteins between cells, including those involved in insulin sensitivity.

So why would insulin sensitivity matter when we’re talking about the brain?

According to Steven Malin, lead author of the study, “If insulin is insufficient in the brain, that means not only will brain cells become potentially dysfunctional, but also they may fail to interact with each other properly. It’s like playing the game telephone with a friend. At some point, the message gets lost when the brain becomes insulin resistant.”

Insulin resistance is a step that can lead to prediabetes and eventually type 2 diabetes. Its impact on the brain is why previous researchers coined the term “type 3 diabetes.”

According to the Mayo Clinic, type 3 diabetes occurs when neurons in the brain cannot respond to insulin, which they need for basic tasks such as memory and learning.

In fact, some researchers believe insulin deficiency is central to the cognitive decline that occurs in Alzheimer’s patients.

Peak Organic Superfruits^™

Blend of anthocyanin-rich, organic fermented fruits — including Aronia, Acia, Blueberry, Pomegranate and Plum — that can help clobber insulin resistance, and keep you healthy. MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Your brain on exercise boosts neuronal extracellular vesicles

And that’s where exercising comes in…

Malin’s research team gathered a group of 21 volunteers around the age of 60 who had prediabetes. Throughout a two-week trial, they engaged in 12 individual, supervised, 60-minute sessions of moderate to high intensity exercise.

Before and after training, the participants ingested a glucose drink. The researchers then collected blood samples from the participants at the start and end of their exercise sessions. The blood samples showed that the number of NEVs carrying proteins involved in insulin sensitivity increased after each exercise session.

They say that because these specialized cells involved in how the body responds to insulin are activated in the brain after exercise, physical activity may directly improve brain function and even help ward off dementia.

So, how can you get the most bang for your brain’s buck out of exercise?

While this research delved into the effects of an hour-long workout, other studies have shown that you can put in less time and still receive big brain benefits.

One study even showed that you can grab a 14% boost in brain power with just 10 minutes of exercise.

This could include taking a brisk walk, hopping on your ,exercise bike, jumping rope or even putting on your favorite tunes and dancing around the house.

Additional research determined that the minimum amount of exercise you need in a six-month period to improve your cognitive abilities is 52 hours.

That’s less than nine hours a month of exercise to boost your brain — or a little over two hours per week.

Not bad for a bit of assurance that you’re working at keeping dementia away.

Sources:

Exercise improves brain function, possibly reducing dementia risk – ScienceDaily

5 ways to pump up your brain power in 10 minutes – Easy Health Options

They did the math: Here’s how much to exercise to slow brain aging – Easy Health Options

Reversing age-related brain shrinkage is easier than you think – Easy Health Options

At 47 or 87 your brain can make new cells (here’s how) – Easy Health Options

The post Exercise reduces ‘insulin resistant’ dementia risk appeared first on Easy Health Options®.

I feel more alert after a good, brisk walk, and there’s science that explains why.

Walking also helps me manage my blood pressure, helping to keep my heart healthy as I age.

Plenty of research has shown that walking is ideal for heart disease prevention.

Now we’re learning that your walking pace could count more than how many steps you take, especially if you’re trying to prevent a condition that raises your risk of stroke and heart failure…

Peak D3^™

When you step out into the sunlight, your body begins the process of making vitamin D. But getting the ideal amount can be difficult because some of us can’t effectively absorb it. That’s just one of many reasons the vitamin D deficiency is an epidemic… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

What does walking pace have to do with Afib?

Atrial fibrillation, or Afib for short, is a type of heart rhythm disorder. It’s an irregular heartbeat that comes and goes, and it comes with some serious health concerns.

In Afib, the heart’s upper two chambers beat rapidly and irregularly. If not treated, it’s a leading cause of stroke and can also lead to heart failure.

An international team of researchers decided to investigate the relationship between walking speed and Afib since data on this relationship is limited.

To do this, they used self-reported data on the average walking pace of 420,925 UK Biobank participants and a second set of data from 81,956 participants whose walking pace was measured using accelerometers.

Once factors that could skew the results, like smoking, were accounted for, the study found that an average walking pace lowered the risk of all heart rhythm abnormalities by more than a third (35%), while a brisk walking pace slashed the risk by 43%. 

For Afib specifically, risk levels were reduced even more: 38% for walking at an average pace and 46% for brisk walking.

The risk of cardiac arrhythmias also dropped by 21% and 39%.

Peak Maximum Endurance^™

Supports Improved Oxygen Levels… Healthy Circulation… and Balanced Hormones for Better Overall Health!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Could you have Afib?

Estimates from UC San Francisco (UCSF) indicate that AFib has been on the rise for the past decade and is believed to affect about 5% of the U.S. population.

According to Dr. Jean Jacques Noubiap, a postdoctoral scholar at UCSF with a specialty in global cardiovascular health, “Atrial fibrillation doubles the risk of mortality, is one of the most common causes of stroke, increases risks of heart failure, myocardial infarction, chronic kidney disease and dementia, and results in lower quality of life.”

But fortunately, lifestyle habits, like brisk walking, could help prevent it, as you’ve just read. What better reason to add a little zip to your walk — shoot for 3 to 4 miles per hour like they did in the study.

Also, get your vitamin D levels checked. A vitamin D deficiency has been associated with higher Afib risk.

Afib is treated with medication, such as blood thinners, but to avoid an event like stroke or heart attack, the earlier the diagnosis, the better. If you’re a woman, be persistent. Most women will have Afib symptoms for over a year before receiving a diagnosis.

If you think you are experiencing Afib or a heart rhythm disorder, let your doctor know. They can help you differentiate between occasional heart palpitations and a potentially life-threatening problem.

With atrial fibrillation, your heartbeat will be very erratic. On the other hand, palpitations speed up your heart, but in a steady pattern, and will slowly return to normal.

Other factors:

• If you are in a tense or anxious situation, you may experience heart palpitations. Under stress, your brain releases hormones that make your heart beat faster. But still, get checked to be sure.
• Consider your age and general health. If you have a thyroid condition, you may be at a greater risk of AFib. The same applies if you are over the age of 65.
• Pay attention to the symptoms. Palpitations caused by AFib typically last longer than those brought on by anxiety. Other symptoms like nausea and sweating may also accompany them.

Sources:

Detail in the way you walk could put you at risk of sudden cardiac death — Daily Mail UK

Faster Walking Pace Cuts Risk for Cardiac Arrhythmias — Clinical Advisor

The post A brisk walk lowers a leading cause of stroke by 46% appeared first on Easy Health Options®.

While she was always successful at losing weight, it always came back a few months later, along with a couple of extra pounds. Talk about frustrating!

Given how good she was at sticking to whatever diet she was following, we could never figure out why she struggled with weight cycling.

Now, a team of researchers at ETH Zurich may have hit upon the reason behind this “yo-yo effect” — and it has nothing at all to do with willpower…

Peak CoQSol10 CF^™

Gives Your Cells the Energy They Need for Optimal Function!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Fat cells remember how to put the weight back on

Unlike genetic markers, epigenetic markers are more dynamic; they can be changed throughout a person’s lifetime by factors such as environment, eating habits and body conditions like obesity.

ETH Zurich researchers decided to look for the molecular causes of the weight-loss “yo-yo effect” — also known as weight cycling — by analyzing fat cells from overweight mice and those that had shed their excess weight through diet.

They found that obesity leads to characteristic epigenetic changes in the nucleus of fat cells and that these changes persist even after a diet.

“The fat cells remember the overweight state and can return to this state more easily,” says research lead Ferdinand von Meyenn, a professor at ETH Zurich.

The researchers showed that mice with these epigenetic markers regained weight more quickly when they once again had access to a high-fat diet.

The team also found evidence for this mechanism in humans by analyzing fat tissue biopsies from formerly overweight people who had undergone stomach reduction or gastric bypass surgery. In these samples, the researchers analyzed gene expression rather than epigenetic markers. However, the results were consistent with those of the mice.

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

How long do fat cells remember

The researchers have not investigated how long fat cells can “remember” obesity. But they typically live for ten years before the body replaces them with new cells. That’s potentially ten years of epigenetic “memory” that makes weight cycling easier.

Unfortunately, it’s impossible to change the relevant epigenetic markers that could erase those memories from fat cells.

“Maybe that’s something we’ll be able to do in the future,” says Laura Hinte, a doctoral student in the research group. “But for the time being, we have to live with this memory effect.”

Von Meyenn adds that this memory effect is precisely why it’s so important to avoid being overweight in the first place. “… That’s the simplest way to combat the yo-yo phenomenon,” he says.

It’s easy to take these findings to mean that losing weight and keeping it off is a hopeless battle. But that’s far from their intention.

They hope that children and young people can focus harder on preventing obesity to avoid the difficulty we’ve learned about fat cell memory.

But for adults already dealing with weight problems, the only answer is avoiding the yo-yo train that just reinforces fat cell memories over and over again.

If whatever you’re doing to lose weight is working, that’s great — but once it’s off, it’s time to shift gears. Here is where you need to change what you’ve done in the past. Keeping the weight off requires a different approach that focuses more on exercise and less on calories.

Sources:

Cause of the yo-yo effect deciphered — EurekAlert!

Adipose tissue retains an epigenetic memory of obesity after weight loss — Nature

The post Losing it just to gain it back? Blame fat cell memories appeared first on Easy Health Options®.

And if you’re in the over-50 crowd, you may feel even more discouraged.

I’m here to tell you there IS a way to start climbing that mountain. No drugs involved. It’s research-based, and it CAN help you control that seemingly ever-present hunger…

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Study proves that moderate exercise suppresses appetite

“People understand that exercise helps ‘burn energy.’ A lot of people assume that exercise also increases hunger and energy intake afterwards,” says Professor Timothy Fairchild of Murdoch University’s School of Allied Health in Australia.

But a study authored by Professor Fairchild and a group of experts in exercise physiology disproves this notion.

The study shows that, rather than increasing appetite, moderate-intensity exercise helps to control appetite.

Professor Fairchild notes that this study proves that “even moderate-intensity exercise can have immediate and beneficial effects on appetite control in males with obesity.”

And if you’re intent on avoiding weight-loss drugs, this study has even more good news for you.

“Despite a strong focus on weight loss drugs in society at present, this study shows that lifestyle factors still have a strong and relevant role in helping people to live their healthiest life,” Associate Professor Fairchild said.

“In fact, the hormones which have been shown to increase after exercise are the same hormones which the most successful weight loss drugs are mimicking.”

What is moderate-intensity exercise and how much do you need?

So what exactly qualifies as moderate-intensity exercise?

In short, if your heart rate goes up to 50% or 60% higher than your resting heart rate, you’re doing moderate-intensity exercise.

That means you’re doing an activity that makes your heart beat a little faster and your breathing a bit harder. It’s a level of exercise that feels somewhat challenging but doesn’t make you completely exhausted.

Peak Organic Alkalizing Greens^™

Give your Body the Optimal Alkalizing Nutrients you Need for Healthy pH Balance!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

For people with obesity, the CDC recommends at least 150 minutes of moderate-intensity exercise every week. This can be broken down into 30-minute sessions, five days a week.

Walking, water aerobics, and riding a stationary bike are examples of moderate-intensity exercise.

All of the following fit the definition of moderate-intensity exercise:

• Walking two miles in 30 minutes
• Biking five miles in 30 minutes
• Swimming laps for 20 minutes
• Running one and a half miles in 15 minutes
• Doing water aerobics for 30 minutes
• Playing volleyball for 45 minutes
• Playing basketball for 20 minutes
• Jumping rope for 15 minutes
• Walking stairs for 15 minutes

If none of these seem appealing, don’t forget that regular household activities can also qualify as moderate-intensity exercise:

• Washing your car for 45 minutes to an hour.
• Gardening for 30 to 45 minutes.
• Raking leaves for 30 minutes.
• Dancing for 30 minutes.

Mopping, sweeping, and vacuuming can also give you a moderate-intensity workout!

Sources:

Moderate exercise keeps appetite at bay — Science Daily

Acute effect of exercise on appetite-related factors in males with obesity: A pilot study — Physiological Reports

How sedentary people with obesity can ease into regular exercise — Healthline

What Does ‘Moderate-Intensity Exercise’ Mean Anyway? — Cleveland Clinic

The post How to naturally suppress your appetite like those weight loss drugs   appeared first on Easy Health Options®.

Making matters worse, very few things work reliably to eliminate back pain, especially lower back pain, the most common complaint of all.

The thing is, much of our back pain is self-inflicted. And since there’s no reliable fix for back pain, the best thing you can do is to avoid movements and activities that cause it in the first place.

I recently came across an article describing some of the most common movements that tweak our backs. Here’s what to avoid, what to do instead and how to support your muscles and ease the pain…

Peak Vitality^™

Your adrenal glands support essential functions from metabolism to stress response. But when they become fatigued, problems with sleep quality, unwanted weight gain, moodiness, energy levels and more can take your vitality for a dive. Nutrients called “adaptogens” help restore balance and improve… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Ditch these habits that hurt

The B.L.T.  No, not the sandwich. This B.L.T. stands for “bend, lift, and twist.”

Doing all three at once “maximizes stress on the disc, making it more likely to rupture,” says Dr. Arthur Jenkins, a New York neurosurgeon who specializes in spinal surgery.

And it doesn’t take something as strenuous as snow shoveling to injure yourself this way. Something as simple as twisting around to grab shopping bags from the back seat of your car can do it.

One way to avoid this injury is to take a few seconds to recognize the moves you are about to make and do them separately, rather than doing them all at once.

Warm up before playing. You may not think of golf or table tennis as high-risk activities. But they often involve sudden twists that can be jarring on the spine.

Flexibility is key. Warming up and stretching before and after your game will keep your spine flexible enough to avoid injury.

Don’t overload your carry-on bag when traveling. Lifting a heavy bag over your head is not a motion you do every day. Your back is not used to it, and injury can occur easily.

Before leaving home, see if you can easily lift your bag to waist level. If not, unload a few items. On the plane, lifting your bag to your waist and then up over your head should be a two-step process because the muscles that lift the bag from floor to waist are stronger than those that take it from waist to overhead.

Remember this as well when you go to store a box of seasonal decorations or clothes on a top shelf of your storage closet.

Avoid sit-ups. According to Harvard Health, sit-ups push your curved spine against the floor and work your hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back. When the hip flexors are too strong or too tight, they tug on the lower spine, creating lower back discomfort.

If you want to strengthen your core, exercises such as planks, Plates, swimming, yoga and the elliptical machine “are a lot healthier for your back in general,” says Dr. Jacob Joseph, a neurosurgeon at the University of Michigan Health specializing in spinal injuries.

Peak D3^™

Gives You the Vitamin D3 You Can’t Get From Sunshine Alone!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Nutrients that support your aching back

No matter how careful you are, anyone can overdo it and experience back pain. But the more active you are, especially working to strengthen your core to support your back, the stronger you are.

That added strength and flexibility could mean fewer injuries and quicker healing. The right nutrition can also help in this department…

A study into nutritional considerations for injury prevention and recovery suggests promoting injury-healing amino acids and protein intake, antioxidants, creatine and omega-3s.

For muscle injury.:

• Creatine is an amino acid that can boost muscle strength and endurance. It can keep your back (and other) muscles from atrophying if you’re immobilized due to a back injury.
• Omega-3s help prevent muscle loss while recovering from an injury and can help with pain.
• Resveratrol is an antioxidant that has been found to help astronauts maintain their muscle strength on long missions.
• Vitamins C and E, also antioxidants, fight against the increased production of reactive oxygen species (ROS) after muscle injury. ROS will damage the cell’s basic building blocks, including DNA, proteins, and lipids.

For joint and tendon injury:

• Collagen is a natural protein in your body that gives your cartilage its strength. Hydrolyzed collagen powder is a great choice.

For bone injuries (and pain):

• Vitamin D and calcium support bone health, and healthy bones heal better.

Previous research has also linked low vitamin D levels to back pain. Women who were deficient in vitamin D reported more cases of severe back pain, more fractures, disc degeneration and greater limitations in performing activities of daily living than women with adequate levels of vitamin D.

Research has also indicated that vitamin D affects the body’s inflammation response in a way that lowers the sensation of pain, so it’s not only helpful in supporting your bones but also in alleviating pain.

Sources:

The worst habits for your back, according to spine surgeons — NY Times

Chronic Back Pain — Health Policy Institute

Want a stronger core? Skip the sit-ups — Harvard Health

Back, Lower Limb, and Upper Limb Pain — CDC

Nutritional Considerations for Injury Prevention and Recovery in Combat Sports — Nutrients

The post 4 common movements that cause back pain & what helps appeared first on Easy Health Options®.

This is old news, right?

But it’s not all about the heart.

Age also takes its toll on the flexibility of our blood vessels, particularly our arteries. And without arterial walls that are sufficiently elastic, you may as well be a sitting duck for heart disease and stroke.

Research has tried to tease out the most important factors for keeping arteries flexible, regardless of age.

And one such study has uncovered two factors that affect artery health the most — for women, at least…

Peak Bladder Support^™

Unique Formula Helps Reduce Urgency or the Immediate Urge to “Go” and Decreases Nighttime Bathroom Visits for More Restful Sleep!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Women, stiff arteries and what matters most

A study from the University of Jyväskylä in Finland looked at four health markers in women ages 16 to 58 years: aerobic fitness, body fat percentage, muscle mass and blood pressure.

The researchers wanted to determine which of these four factors might be associated with arterial stiffening in various age groups, including even as early as adolescence.

To do this, they analyzed data from four separate studies among women of different age groups: adolescence, young adulthood, and middle adulthood. They also used data from the MIIA study (Monitoring Injury and Illness in Athletes).

Based on these analyses, it was clear that only two of the four factors — higher muscle mass and lower blood pressure — were associated with less arterial stiffness, regardless of age.

Better aerobic fitness and lower body fat percentage were also linked to better arterial flexibility — but age, too, seemed to explain these correlations.

“While age was the most important factor in explaining arterial stiffness, maintaining sufficient muscle mass and controlling blood pressure may protect against the adverse effects of aging on arterial health,” says Dr. Eero Haapala of the University of Jyväskylä.

Peak Thyroid Support^™

The thyroid’s main job is to make hormones that regulate the heart, brain, lungs, liver, kidneys, muscles and every other organ and tissue. But to function properly, it needs an adequate supply of iodine — something that gets harder to metabolize with age. That’s why… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Helping your arteries stay young

Clearly, there’s a connection here. Keeping your muscles strong as you age could protect you from a double whammy — stiff arteries and sarcopenia (age-related muscle loss). And both will promote heart health.

To try and avoid that trap, increase your muscle mass:

• Feed your muscles protein, but spread your intake out throughout the day so you can better absorb it.
• Strength train and make omega-3 supplements part of your fitness routine. A study found taking an omega-3 supplement daily more than doubled the amount of strength women gained during strength training.

But, drum roll, please…omega-3s have direct benefits on arteries too…

They’ve been shown to improve endothelial function in the artery walls.

Inside our arteries is an endothelial lining. That lining contains a substance called elastin — and as the name indicates, its job is to promote “elastic” or flexible arteries — the opposite of stiff.

At the same time, having flexible arteries improves vasodilation — the natural process that increases blood flow and decreases blood pressure (the 2^nd factor).

So an omega-3 supplement makes perfect sense not only to aid in increasing muscle mass with exercise for healthier arteries — but also to support the endothelial lining, which in turn promotes normal blood pressure.

Get more omega-3s of course by eating fatty fish a couple of times a week or through supplementing. Fish oil was the only option for years, but krill oil has become popular for producing less stomach upset and fish burps.

Sources:

Maintaining muscle mass supports women’s arterial health from youth to middle age — Eureka Alert

Associations of cardiorespiratory fitness, body composition, and blood pressure with arterial stiffness in adolescent, young adult, and middle-aged women — Scientific Reports

Omega-3 polyunsaturated fatty acids improve endothelial function in humans at risk for atherosclerosis: A review — PubMed

The post 2 factors that protect women from stiff arteries at any age appeared first on Easy Health Options®.

Translation: moderate exercise on a regular basis can help a person stay healthy as they age. We’re talking about fast walking, running, swimming, cycling, dancing, hiking and squats — things that increase your heart and breathing rate.

Hippocrates also warned that if all parts of the body “are unused and left idle, they become liable to disease, defective growth and age quickly.”

Jump forward to the modern age and there is no shortage of research proving the incredibly far-reaching effects of exercise on our health.

In fact, in a review of the Health Benefits of Exercise, the authors state, “Overwhelming evidence exists that lifelong exercise is associated with a longer health span, delaying the onset of 40 chronic conditions/diseases.”

If you’re not taking exercise seriously, here’s what you could be in for…

Peak Longevity Platinum^™

Every cell in the body depends on mitochondria for energy. Together, cells and mitochondria are building blocks for life and health. But mitochondria wear out with age, which leaves cells unable to create the energy they need to function properly… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Major health concerns tied to lack of exercise

I’d like to highlight three areas in particular where the researchers find the lack of physical activity to have a significant impact. These won’t surprise you, but the full list we’ll get to later might.

Cardiovascular respiratory fitness, or CRF, is commonly measured by maximal oxygen uptake, VO2max. Research has reported that men who transitioned from having low to high CRF decreased their mortality risk by 50% over an 8-year period, whereas men who transitioned from having high to low CRF increased their mortality risk by 50%. Low CRF is also well established as an independent risk factor for type 2 diabetes. In fact, experts would argue that CRF may be the most significant factor for health, and exercise or lack of it has a major impact on increasing or decreasing CRF.

Mental health. It’s not hard to believe that getting your heart pumping can be an antidote to depression and anxiety while having a powerful impact on cognition. Exercise affects the formation of new blood vessels in the brain; the expression of growth factors in the hippocampus, such as brain-derived neurotrophic factor (BDNF) and Insulin-like growth factor 1 (IGF-1), necessary for connections and communications in the brain; as well as brain transmitters and “mood hormones” including dopamine, glutamate, norepinephrine and serotonin.

Type 2 Diabetes (T2D). In 2000, the Framingham Offspring study found a strong genetic predisposition for T2D, but lifestyle heavily influences the disease. As you may have guessed, exercise is the lifestyle factor with the most substantial impact on T2D.

In the last 25 years, three major studies have found that exercise or a combination of exercise and diet reduced the onset of T2D from 46% to as high as 58%. One study was on a Chinese population, another on a Finnish population and lastly, a U.S. population. According to researchers, if genetic differences in the different study populations are not a factor, combined exercise and diet remain more effective in T2D prevention than the drug metformin two decades ago.

Peak Maximum Endurance^™

Supports Improved Oxygen Levels… Healthy Circulation… and Balanced Hormones for Better Overall Health!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

40 conditions strongly impacted by the power of exercise

The authors of the Health Benefits of Exercise, Gregory N. Ruegsegger and Frank W. Booth, put together a list of “Worsening of 40 conditions caused by the lack of physical activity with growth, maturation, and aging throughout life span.”

Here is their complete list:

1. Accelerated biological aging/premature death

2. Aerobic (cardiorespiratory) fitness

3. Arterial dyslipidemia (High cholesterol is one component of dyslipidemia, while dyslipidemia can refer to an imbalance in one or more of the three lipids: triglycerides, HDL and LDL.)

4. Balance

5. Bone fracture/falls

6. Breast cancer

7. Cognitive dysfunction

8. Colon cancer

9. Congestive heart failure

10. Constipation

11. Coronary (ischemic) heart disease

12. Deep vein thrombosis

13. Depression and anxiety

14. Diverticulitis

15. Endometrial cancer

16. Endothelial dysfunction

17. Erectile dysfunction

18. Gallbladder diseases

19. Gestational diabetes

20. Hemostasis

21. Hypertension

22. Immunity

23. Insulin resistance

24. Large arteries lose more compliance with aging

25. Metabolic syndrome

26. Nonalcoholic fatty liver disease

27. Obesity

28. Osteoarthritis

29. Osteoporosis

30. Ovarian cancer

31. Pain

32. Peripheral artery disease

33. Preeclampsia

34. Polycystic ovary syndrome

35. Prediabetes

36. Rheumatoid arthritis

37. Sarcopenia

38. Stroke

39. Tendons being less stiff

40. Type 2 diabetes

All in all, I hope I’ve given you a wake-up call to get off that couch and start a regular exercise program that will see you through to your golden years!

Sources:

Health Benefits of Exercise — Cold Spring Harbor Perspectives in Medicine

4 ways exercise helps fight aging — Time

The post 40 things that go wrong with your body when you don’t exercise appeared first on Easy Health Options®.

Muscle cramps are a common problem with a lot of potential causes. But no matter what’s causing your muscle cramps, regular cramping isn’t something you should ignore. It’s your body’s way of telling you something’s not right…

It’s not always easy to get to the bottom of mysterious muscle cramps. But if you pay attention to the signs you can most likely narrow it down to one of six common causes of cramping:

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

1. You’re overworking your muscles

If you’re exercising extra hard, you could end up with muscle cramps. These type of muscle cramps are pretty easy to spot because they usually happen after a vigorous workout. The best way to prevent cramps caused by overworked muscles is to tone down you exercise routine and make sure to stretch before you work out.

You also may have strained a muscle. A strain happens when you’ve stretched your muscle too far. And muscle cramping is one sign of a serious strain.

Read: 13+ natural ways to ease leg cramps

Peak BP Platinum^™

Clinically-Tested Nutritients that Support Arterial Health and Blood Pressure!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

2. You’re dehydrated

Dehydration is probably the most common cause of muscle cramping. That’s because low water levels can lead to low sodium levels. When you’re muscle isn’t getting the sodium it needs, it starts cramping.

Of course, there is an easy fix for this… stay well hydrated.

Read: 4 surprising dehydration danger signs

Peak D3^™

When you step out into the sunlight, your body begins the process of making vitamin D. But getting the ideal amount can be difficult because some of us can’t effectively absorb it. That’s just one of many reasons the vitamin D deficiency is an epidemic… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

3. You have a compressed nerve

If the nerves in your spine are compressed, you can experience cramps in your legs. You can tell if this is the cause of cramping, because the pain gets worse the longer you walk. The pain should also improve a bit if you walk with your back in a slightly flexed position, like you would if you were pushing a shopping cart.

Read: 3 steps to natural nerve pain relief

Peak Golden Oil^™

The golden-colored oil of the Nigella sativa plant contains compounds essential for a healthy immune system. That explains why it was documented in the oldest medical writings. But we don’t just rely on history to prove the therapeutic benefit of… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

4. You have poor blood circulation

If your legs aren’t getting enough blood, it’s likely you’ll experience some painful cramping. If poor blood circulation is the cause of your cramping, you’ll feel more pain while you’re exercising. When you stop exercising, the cramps should get better.

You can also boost your circulation with this veggie juice.

Read: This ‘hero’ may save you from poor circulation

Peak Blood Flow^™

Poor circulation can impact your eyesight, your ability to sleep and cause headaches, discomfort and swelling — among other more serious concerns. The tell-tale signs of a circulation problem are… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

5. You have a mineral deficiency

Missing minerals are a likely culprit if you’re having mysterious muscle cramps. Some mineral deficiencies that can cause muscle cramps are potassium, calcium and magnesium deficiencies.

If you suspect one of these deficiencies is at the root of your constant cramping, you can get a simple blood test to know for sure.

Read: 5 Common signs of nutrient deficiencies (infographic)

Peak Organic Fermented Beets^™

It may not be a household word, but nitric oxide has been recognized in over 130,000 published scientific papers as a vital signaling molecule that keeps blood vessels healthy so they can perform as the body needs. But as you age, your cells produce less and… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Hopefully, you can finally get the bottom of your cramping muscles. Once you do, you’re one step closer to a permanent solution for this pesky problem. In the meantime, if you’re looking for immediate relief from a painful muscle cramp you can try:

• Stretching. It will help get blood flowing to the muscle. Get up and stretch this way to feel great!
• Essential oils. Clove oil and wintergreen oil can ease a cramping muscle if you apply them directly to the site. They both have anti-inflammatory and analgesic properties. Peppermint oil is also a good choice.
• A heating pad. Heat can also increase blood flow to the site. A heating pad is even more effective if you alternate it with an ice pack.
• Massage. If you apply light pressure to the cramped muscle, you can improve blood flow and loosen up the tight muscle.
• Vitamin E. Taking vitamin E can improve the health of your arteries and enhance blood flow to your muscles, which makes muscle cramps much less likely — so can beet root juice.

Sources:

1. Muscle Cramp — The Mayo Clinic
2. 11 Best Home Remedies For Muscle Cramps — Organic Facts

You might also enjoy…

Peak Organic Alkalizing Greens^™

At birth your body’s pH is balanced. But starting immediately acid waste builds up and starts to shift your pH level from healthy alkaline to unhealthy acid. If your body is too acidic it provides the right terrain for germs to thrive. To add insult to injury… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Nine detox foods that “cool down” inflammation

A gentle, seasonal cleanse is an excellent way to jumpstart your body’s healing capacities and cure chronic inflammation, reduce stress, heal ongoing infections and unhealed injuries, relieve allergies and much more. Continue reading…

The post 5 health issues that cause muscle cramps appeared first on Easy Health Options®.

I take daily steps to keep my numbers where they should be — and one of those is exercise.

I’ve read the research, and there’s no doubt that 30 minutes of aerobic exercise a day can lower blood pressure.

But what if there was a way to condense exercise to just five minutes and still leverage its blood pressure-lowering benefits?

Here’s how we can…

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Up the effort for lower blood pressure

After analyzing the health data and activity levels of over 14,700 volunteers across five countries to see how different levels of activity impact blood pressure, researchers have some encouraging news…

Doing as little as five extra minutes of exercise daily was associated with measurably lower blood pressure readings.

FIVE minutes… but there’s just one little catch…

To make a short, 5-minute  burst of exercise work for blood pressure management, it must include higher-intensity movement that increases the demand on your heart and muscles.

In other words, you can’t take a slow and easy walk if you want to make it count. You need to ramp up your effort with activities like uphill walking, stair climbing, running, and cycling that require you to work harder. Just for five minutes.

But if you can go at it longer, even better…

They found that replacing sedentary behavior with 20-27 minutes of exercise per day could reduce the risk for serious heart problems by up to 28%. 

“The good news is that whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure. What’s unique about our exercise variable is that it includes all exercise-like activities, from running for a bus or a short cycling errand, many of which can be integrated into daily routines,” said study first author Dr. Jo Blodgett.

Pressure-free blood pressure support

I’m also a fan of nutritional ingredients that have a powerful effect on blood pressure. I feel like I need the extra assurance, and other people may have their own reasons for reaching for them.

My cousin, who, of course, shares the same concerning family history, has physical constraints that make strenuous exercise difficult, even for only five minutes.

These are the ingredients we reach for…

• Vitamin K2 – MK-7 is a form of K2 that acts like a shuttle service, directing calcium to the places in your body where it’s most helpful, like your bones and teeth, and away from arteries where it can negatively impact cardiovascular health. This vitamin supports healthy arteries and promotes normal blood pressure levels.
• Grape Seed Extract (GSE) – Rich in polyphenols, GSE helps upregulate nitric oxide production (NO). NO is a messenger molecule naturally present in the inner lining of blood vessels. It’s a natural vasodilator, promoting healthy blood flow and circulation, but less is present with age (women lose it during menopause).
• Pterostilbene – Found in blueberries, this potent antioxidant helps block the creation of Angiotensin II — an enzyme that stiffens the walls of blood vessels.
• Green tea extract – The phytochemicals in green tea reduce oxidative stress and support cardiovascular health. Randomized controlled trials have demonstrated green tea extract’s ability to support healthy systolic blood pressure.

Lowering your blood pressure shouldn’t cause more pressure. Take advantage of a short and powerful blast of exercise every day, and nutrition that helps.

Sources:

Five minutes of exercise a day could lower blood pressure — EurekAlert!

Just 28% Of Americans Are Exercising Enough, CDC Says—And It’s Even Lower In Some Regions — Forbes

The post Got 5 minutes? Lower your blood pressure appeared first on Easy Health Options®.

In fact, research has already shown that regular exercise can beat back everything from heart disease and stroke to diabetes and cancer.

And we’ve revealed that exercise can even help you slow brain aging and reverse age-related brain shrinkage.

But it seems that when it comes to the power of staying active, the good news just keeps stacking up.

That’s because, thanks to researchers at the University of Bristol, we now know that exercise could be your most powerful ally in the fight against Alzheimer’s.

Here’s why…

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

The benefits of exercise for your brain

The research, published in the journal Brain Research, focused on the hippocampus to determine just how much of an impact aerobic exercise can have on the key markers of Alzheimer’s.

The hippocampus is vital because it’s the region of your brain responsible for memory and learning.

Specifically, the scientists looked at whether or not exercise could reduce amyloid plaques, tau tangles and iron accumulation in myelin-producing cells known as oligodendrocytes.

These are considered hallmarks of Alzheimer’s pathology.

Using mice, the researchers were able to determine that aerobic exercise resulted in:

• Significant reductions in tau tangles (around 63% with exercise)
• Less amyloid plaque (about 76% reduction in the exercise group)
• Lower iron accumulation (reduced by about 58% in the brains of exercising rodents)
• Improved brain cell health, including increased numbers of protective oligodendrocytes
• Reduced brain inflammation in the exercise group (between 55% and 68%)
• Decreased brain cell death
• Better communication between brain cells (a factor the scientists say restores critical balance in the brain’s function as it ages)

If those benefits aren’t enough to get us all up and moving, I don’t know what would!

In fact, when asked about the incredibly encouraging results of the research, Dr. Augusto Coppi, one of the study’s senior authors, had this to say:

“Alzheimer’s is a progressive neurodegenerative disorder with no known cure, impacting millions worldwide. While physical exercise is known to reduce cognitive decline, the cellular mechanisms behind its neuroprotective effects have remained elusive — until now. This research highlights the potential for aerobic exercise to serve as a cornerstone in preventive strategies for Alzheimer’s.”

Peak Longevity Platinum^™

Promotes Cellular Energy, Supports Heart & Brain Functions!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

How to get started with an exercise program

So, if you’re ready to make exercise a cornerstone in your own Alzheimer’s prevention, here’s how:

Because better heart health equates to better brain health, I recommend following the activity recommendations researchers have found, which is the exact prescription for better heart health in middle age (even if you’ve been a couch potato most of your life).

First, remember that it’s best to start slow. You can begin with three 30-minute moderate-intensity exercise sessions weekly for three months.

Your eventual goal should be four to five weekly exercise sessions as you build up. Be sure to do a warm-up and cool-down with each session.

 In addition to those 30 minutes of exercise, you should do a warm-up and cool-down every time. Here are some guidelines to follow as you’re creating the exercise regimen that could save your heart and your life:

Check out these specific recommendations for formulating your exercise program to save your heart and your brain.

Of course, if you have heart disease or are over 45 and have two or more risk factors, including a family history, consult your doctor before starting an exercise program.

Sources:

Aerobic exercise: a powerful ally in the fight against Alzheimer’s — EurekAlert!

15 minutes of yoga and your ‘stroke’ number could drop 10 points — Easy Health Options

The amazing benefits of just 12 minutes of exercise — Easy Health Options

They did the math: Here’s how much to exercise to slow brain aging — Easy Health Options

The post This one thing reduces Alzheimer’s plaques by 76% appeared first on Easy Health Options®.

Muscle strength helps improve balance and prevent falls as we age. It also lowers the risk of developing metabolic syndrome, which can include heart disease and diabetes.

Good cardiorespiratory fitness (also called aerobic capacity) is connected with a lower risk for heart failure and stroke.

Together, these two fitness measures are a good predictor of longevity.

But even in the face of cancer, we’re learning how maintaining muscle strength and cardiorespiratory fitness can genuinely make the difference between life and death…

Longer life in the face of cancer

An international group of researchers has proven that exercise programs tailored to boost muscle strength and cardiovascular fitness can help increase the chances of survival for cancer patients, even those in advanced stages of the disease.

The researchers analyzed data from 42 studies involving nearly 47,000 patients with various types and stages of cancer.

Here are their findings:

• Patients with high levels of muscle strength and cardiovascular fitness were 31% to 46% less likely to die from any cause than those with poor levels.
• With each unit of increase in muscular strength, this risk fell even further by 11%.
• For patients with advanced-stage cancer (stages 3 and 4), the combo of strength and fitness was associated with an 8% to 46% lower risk of death from any cause.
• For those with lung or digestive cancers, this fitness combo was associated with a 19% to 41% lower risk of death.
• Each unit increase in fitness level was associated with an 18% lower risk of death from cancer itself. 

“Our findings highlight that muscle strength could potentially be used in clinical practice to determine mortality risk in cancer patients in advanced stages and, therefore, muscle strengthening activities could be employed to increase life expectancy,” the researchers state.

In other words, people with advanced cancers could increase their expected lifespan and improve their quality of life by engaging in exercise that improves their aerobic fitness and muscle strength.

Exercise for prevention and survival

Sarcopenia is a progressive loss of muscle mass associated with aging. Though the researchers did not mention this condition, there’s some relevance…

Cancer is prevalent in older adults with sarcopenia, but also cancer treatment can increase the risk of developing sarcopenia. So you can see how regularly exercising for muscle mass and cardiorespiratory fitness is to your benefit.

In addition to fitness being a contributing factor to cancer survival and longevity, exercise can reduce your risk of ever getting cancer.

We’ve previously shared that exercise works like a roadblock to prostate cancer progression, has powerful effects on slowing tumor growth in breast cancer and is essential to surviving colon cancer.

That said, if you have cancer or are under a doctor’s care for an illness, discuss your exercise plans with them before getting started.

Here are some simple exercises that fit the bill:

Strength training exercises include push-ups, squats, planks, and weightlifting. Here is a series of videos from the Mayo Clinic to help you get started.

Gymnastics, swimming, and cycling also strengthen your muscles.

Jumping rope, jogging, tennis, walking and climbing your stairs at home all offer chances for improving cardiorespiratory capacity.

Walking, swimming, tennis, dancing, and elliptical training combine strength training and aerobic exercise. They work both upper and lower body muscles, giving you insurance against sarcopenia.

Sources:

Muscular strength and good physical fitness linked to lower risk of death in people with cancer — Eureka Alert

Association of muscle strength and cardiorespiratory fitness with all-cause and cancer-specific mortality in patients diagnosed with cancer: a systematic review with meta-analysis — British Journal of Sports Medicine

7 Reasons Why Strength Training Is Key to a Long Life  — AARP

The post The fitness combo for cancer survival & longevity appeared first on Easy Health Options®.

VILPA stands for vigorous intermittent lifestyle physical activity. It’s a form of physical activity that involves short bursts of high-intensity exercise interspersed throughout the day.

It’s a great way to sneak exercise into your daily routine, and it’s different from traditional exercise in that it doesn’t require a dedicated workout session.

VILPA appeals to me because, instead of spending 30 minutes at the gym, I spend one to two minutes doing a full-on vigorous activity three or four times a day. These activities can include vigorously scrubbing the toilet or dishes, running up and down the stairs or sprinting while walking the dog.

It may not sound like much, but the benefits of VILPA can be profound. In fact, one study showed doing one-minute VILPA bursts three to four times a day resulted in a 40 percent reduction in all-cause and cancer-related mortality and up to a 49 percent reduction in death related to cardiovascular disease.

A new study has found even more heart benefits to these tiny, daily bursts of vigorous physical activity — particularly for women….

Peak Vitality^™

Your adrenal glands support essential functions from metabolism to stress response. But when they become fatigued, problems with sleep quality, unwanted weight gain, moodiness, energy levels and more can take your vitality for a dive. Nutrients called “adaptogens” help restore balance and improve… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

VILPA halved cardiovascular risks in women

Researchers at the University of Sydney examined data from 22,368 UK Biobank participants ages 40 to 79 who reported they did not engage in regular structured exercise. The participants wore physical activity trackers for almost 24 hours a day for 7 days between 2013 and 2015. Cardiovascular health was monitored using hospital and mortality records, and significant adverse cardiovascular events such as heart attack, stroke and heart failure were tracked until November 2022.

The study defined physical activity (that qualifies as VILPA) as incidental activities such as carrying shopping bags or briefly power walking, and exercise as a structured activity like going to the gym or playing sports.

After adjusting for factors such as lifestyle, socioeconomic position, cardiovascular health, co-existing conditions and ethnicity, the researchers found the more VILPA women did, the lower their risk of a major cardiovascular event.

Women who averaged 3.4 minutes of VILPA daily slashed their risk of a major cardiovascular event by 45 percent. They also were 51 percent less likely to have a heart attack and 67 percent less likely to develop heart failure than women who did no VILPA.

Even when the women did less than 3.4 minutes of daily VILPA, they still saw benefits. A minimum of 1.2 to 1.6 minutes of VILPA each day was linked to a 30 percent lower risk of total major cardiovascular events, a 33 percent lower risk of heart attack and a 40 percent lower risk of heart failure.

Peak Maximum Endurance^™

Supports Improved Oxygen Levels… Healthy Circulation… and Balanced Hormones for Better Overall Health!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Men didn’t benefit as much

Unfortunately, the news wasn’t nearly as good for men. Those who averaged 5.6 minutes of VILPA daily were only 16 percent less likely to experience a major cardiovascular event compared with men who did none. A minimum of 2.3 minutes a day showed only an 11 percent risk reduction.

Given that fewer than 20 percent of middle-aged or older adults engage in regular structured exercise, VILPA could be a good alternative.

“Making short bursts of vigorous physical activity a lifestyle habit could be a promising option for women who are not keen on structured exercise or are unable to do it for any reason,” says lead author Emmanuel Stamatakis, a professor at the University of Sydney.

“As a starting point, it could be as simple as incorporating, throughout the day, a few minutes of activities like stair climbing, carrying shopping, uphill walking, playing tag with a child or pet or … power walking.” 

Stamatakis notes that more testing is needed to understand how VILPA may improve cardiovascular health.

“To date, it hasn’t been clear whether short bursts of VILPA lower the risk of specific types of cardiovascular events, like heart attack or stroke,” he says. “We aimed to identify minimum daily thresholds and feasible amounts for testing in community programs and future trials.”

Stamatakis emphasizes that the beneficial associations observed in the study were observed in women who committed to VILPA almost daily. “This highlights the importance of habit formation, which is not always easy,” he says.

“VILPA should not be seen as a quick fix — there are no magic bullets for health,” he adds. “But our results show that even a little bit higher intensity activity can help and might be just the thing to help people develop a regular physical activity — or even exercise — habit.”

Sources:

Tiny, daily bursts of vigorous incidental physical activity could almost halve cardiovascular risk in middle-aged women — ScienceDaily

Device-measured vigorous intermittent lifestyle physical activity (VILPA) and major adverse cardiovascular events: evidence of sex differences — British Journal of Sports Medicine

The post Got 4 minutes? Cut heart disease risk in half appeared first on Easy Health Options®.

Until recently, common wisdom had it that even if a week off from work left you feeling relaxed, it was only a matter of days before your stress would return to pre-vacation levels.

But there’s new evidence that it doesn’t have to be that way…

A University of Georgia study suggests that vacations are more beneficial for boosting well-being than previously thought, and the positive effects can last much longer than the ride home from the airport.

This means that vacationing — done right — can impact your well-being long-term instead of only offering a temporary reprieve.

Peak Cardio Platinum^™

Research shows that by age 70, Nitric Oxide production declines by up to 75 percent! But supporting healthy N-O levels isn’t as easy as taking a nitric oxide pill. The body needs nutrients to produce N-O on its own — and that’s why… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

For your health’s sake, take a vacation

The meta-analysis of 32 studies from nine countries suggests that vacations are more beneficial for boosting well-being than previous research has shown.

“The theme of the paper is that vacations create longer-lasting benefits than previously thought …  job demands and job stress are on the rise,” says Ryan Grant, a doctoral student at UG and lead author of the study.

“We think working more is better, but we actually perform better by taking care of ourselves. We need to break up these intense periods of work with intense periods of rest and recuperation.”

If you work too long and too hard, you should know previous research links taking vacations to a lower risk for metabolic syndrome, which can be a setup for stroke and heart attack.

3 factors matter for a health-boosting vacation

To truly reap the restorative benefits of time off work, the researchers found that how you spend your vacation matters. Three practices they suggest to boost the health-promoting benefits of vacation include:

Disengaging. “If you’re not at work but you’re thinking about work on vacation, you might as well be at the office,” Grant says. “Vacations are one of the few opportunities we get to fully just disconnect from work.”

This underlines the importance of setting boundaries and taking control of your vacation time for your well-being. As much as you may be tempted, avoid answering emails, taking work calls or even thinking about your workplace.

Working up a sweat. The analysis also found that people who engaged in physical activities while on vacation experienced higher levels of well-being and restoration.

But that doesn’t have to mean running marathons or working out every day you’re on vacation.

“Basically, anything that gets your heart rate up is a good option,” says Grant.

That could include things you’re already likely to enjoy on vacation, such as dancing, tennis and even brisk walking (3-4 mph).

Peak Blood Flow^™

Supports Healthy Circulation to your Heart, Brain, Lungs, Eyes and Extremities!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Decompressing before and after vacation. Extended vacations seem to be more beneficial. But they are also a double-edged sword.

The longer your vacation from work, the steeper the decline in your well-being could be once you return.

To avoid this pitfall, give yourself plenty of time to pack and to plan your trip ahead of time. This reduces stress and can maximize benefits for well-being. And after you’re back, take a day or two off to reacclimate. This can ease the transition back to work.

One more thing: if you work from home, like I do, you don’t have an employer telling you it’s time to leave for a week’s vacation. It’s something you must give yourself.

I plan a weeklong retreat every year where I read, walk, draw, journal … and have no connection with my work. At the end of the week, I return to my desk feeling healthy, refreshed, and ready to work. I can attest to the positive impact this has on my well-being and productivity!

Sources:

Vacations are good for employee well-being, and the effects are long lasting — Eureka Alert

I need a vacation: a meta-analysis of vacation and employee well-being — APA PsycNet

The post How to maximize the health benefits of vacationing appeared first on Easy Health Options®.

This is precisely what happens to your body when its “trash removal system” fails.

But when that happens, it’s more than just an inconvenience. An interruption in how your body takes care of cellular trash could mean an interruption in an organ as vital as your heart…

Peak Chelation+ Resveratrol^™

Your body is exposed to an onslaught of chemicals and pollutants daily. Once inside, they travel a superhighway – your circulatory system – reaching every inch of your body and interfering with vital functions. Peak Chelation+ Resveratrol^™ is formulated with nutrients that help flush these harmful toxins out of your body! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Your body’s ‘trash man’

Eliminating damaged cell components is essential for maintaining the body’s tissues and organs—and how they function.

The brain is a good example. During sleep, the glymphatic system clears waste from the brain with the help of cerebral spinal fluid. If that process is hindered, cognitive decline will be close behind.

A similar process holds true for our muscles and nerves, whose cellular components are subject to constant wear and tear.

But how exactly are these damaged pieces of cells eliminated?

The protein BAG3 is the body’s “trash man.”

It constantly identifies damaged cell components and ensures they are enclosed by cellular membranes to form an autophagosome. An autophagosome is like a garbage bag in which cellular waste is collected for later shredding and recycling.

This waste disposal “system” is essential for the longer-term preservation of muscle mass.

Peak CoQSol10 CF^™

Coenzyme Q10 is essential for good health. Our cells use it to produce energy the body needs for basic functions, including cell growth and maintenance. The problem is, you can start seeing declines in your CoQ10 levels as early as your 20s plus… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Autophagosomes and your heart

Remember that your heart is nothing more than a giant muscle. It’s made mostly of cardiac muscle, enabling it to pump blood throughout your body. And it undergoes a lot of wear and tear.

Now, think about what could happen if the damaged cells in your heart were just left to lie around rather than being removed.

You guessed it: heart disease.

Luckily, a properly functioning BAG3 system prevents this by enclosing damaged cells and letting your body remove them.

You may be wondering if there is anything you can do to make this system work more efficiently.

Well, researchers have just discovered one way to do that.  And it’s accessible to everyone.

Strength training supports the BAG3 system and your heart

A research team led by Professor Jörg Höhfeld of the University of Bonn Institute of Cell Biology has shown that strength training activates BAG3 in the muscles.

Professor Sebastian Gehlert, a member of the research team, emphasizes how important the findings are: “We now know what intensity level of strength training it takes to activate the BAG3 system, so we can optimize training programs for top athletes and help physical therapy patients build muscle better.”

This means regular strength training (resistance exercise) can keep your heart healthy and strong.

So, although it may seem counterintuitive, the American Heart Association recommends strength training for anyone trying to prevent a second heart attack or stroke after having a conversation with your doctor.

And if you have a family history of heart disease, you’ll also want to get started right away.

Peak Maximum Endurance^™

Supports Improved Oxygen Levels… Healthy Circulation… and Balanced Hormones for Better Overall Health!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

More benefits of resistance exercise and how to get started

You don’t need to be a weightlifter to make resistance exercise part of your life. Any activity that requires your muscles to work against a weight or force counts as strength training.

This includes the use of resistance bands, as well as using your own body weight by doing push-ups, pull-ups, and squats. Even walking counts.

Resistance exercise has other health benefits, too:

1. Stronger bones. As we age, osteoporosis becomes more likely. Strength training can prevent this or keep it from getting worse by triggering bone-forming cells into action. And the joints we use while in training – our hips, spine, and wrists – are also the spots most likely to be affected by osteoporosis.
2. Weight loss. Strength training can rid of body of fat and help you burn more calories. And keeping your muscles healthy can help prevent injuries that will land you in a sedentary lifestyle that will shorten your life expectancy.
3. Improves balance. Strengthening your leg muscles can help counteract the weakness and frailty that can occur with age. A stronger lower half and better balance will cut your risk for hip fracture.
4. More flexibility. Building the muscles around your bones lubricates joints and eases swelling. If you have stiffness from arthritis, this is especially helpful. Being flexible is also tied to healthy longevity.

Sources:

Strength training activates cellular waste disposal — EurekAlert

Force-induced dephosphorylation activates the cochaperone BAG3 to coordinate protein homeostasis and membrane traffic — Current Biology

Strength and Resistance Training Exercise — American Heart Association

The post How to trigger your heart’s waste disposal system and why appeared first on Easy Health Options®.

But in truth, that same inflammatory response can run amok and just as easily do more damage. Still, few people realize that knowing how to reduce inflammation can have a huge impact on their health

It reminds me of the saying “Give it an inch and it’ll take a mile.” Because once it takes hold — which is easy because it’s fueled by stress, sleep loss, sugar, pollution and countless other modern-day threats — it can completely wreck your health.

Sure, you can pop over-the-counter anti-inflammatories every day, or even stronger prescription meds. But that doesn’t sound like something that goes hand-in-hand with a healthy lifestyle to me — especially considering the side effects. Those meds in people with arthritis have been tied to heart problems.

Curbing inflammation doesn’t require handfuls of pills daily. So, let’s talk about healthier ways to fight this unifying theory of disease…

Stem Cells Make you look 30 years younger:

Discover the natural antidote to feeling old! The ultra-rich are already living 15 years longer. Now, a new protocol floods your body with age-defying stem cells, allowing you to enjoy an independent, well-lived life. Try it now!

«SPONSORED»

Exercise renders Pro-inflammatory molecules powerless

Thanks to research from biomedical engineers at Duke University, we know that exercise could be one of the simplest, drug-free ways to combat disease-causing inflammation.

Here’s how they proved it…

They created lab-grown muscle (a first-of-its-kind endeavor) that perfectly simulates the muscles in the human body. This way they were able to see exactly what happens to muscle when inflammation is kicked off in the body — and how things change when you start moving them.

The team flooded that lab-grown muscle with a pro-inflammatory molecule known as interferon-gamma, which causes such severe inflammation that it leads to muscle wasting and dysfunction. It’s also the inflammatory molecule at the heart of a COVID-induced cytokine storm — just so you know how powerful it is.

Sure enough, during that experiment, the lab-grown muscle got smaller and smaller and became weak.

Next, the researchers applied interferon-gamma again, but this time they also put the muscle through an exercise regime by stimulating it with a pair of electrodes.

Not only did the muscle grow and get stronger, but it appeared immune to the effects of the chronic inflammation that the molecule otherwise would have caused.

“When exercising, the muscle cells themselves were directly opposing the pro-inflammatory signal induced by interferon-gamma, which we did not expect to happen,” said Nenad Bursac, professor of biomedical engineering at Duke.

That makes just moving your muscles not only powerful but an easy way to combat inflammation.

Stem Cells Make you look 30 years younger:

Discover the natural antidote to feeling old! The ultra-rich are already living 15 years longer. Now, a new protocol floods your body with age-defying stem cells, allowing you to enjoy an independent, well-lived life. Try it now!

«SPONSORED»

More tips on how to reduce inflammation

Even if you are not up to heavy-duty exercise, small amounts of exercise each day, like taking a walk, doing household chores or working in your garden could help make an impact on your body’s level of inflammation.

But considering the damage the inflammation abomination is well-known for, it’s a good idea to add inflammation-fighting nutrients to your daily diet. Some of the best include:

Omega-3s

The omega-3s found in fish oil have been shown to help reduce the levels of inflammatory molecules in the body. And studies have linked higher intake of omega-3s to lower levels of inflammation.

Vitamin D

Another supplement that is believed to play a role in modulating inflammation and immune cells is vitamin D.

Black cumin seed oil

This is a supplement many people have never heard of, yet it’s one of the most important ones available for providing inflammatory support.

The black cumin seed’s two most potent active ingredients are thymoquinone and thymohydroquinone, which act as immuno-modulators to help calm inflammation and even help prevent the activation of pain triggers throughout your entire body.

Turmeric

Turmeric is a 4,000-year-old Indian herb that has been researched for its ability to modulate the NF-kb switch, the master regulator that signals and turns the body’s inflammatory response on and off. This helps ensure that your inflammation kicks into gear when you need it, like when you’re injured, but doesn’t keep running when the threat is gone.

Ginger

According to the National Institutes of Health, “ginger extract and gingerol-enriched extract were each reported to exhibit analgesic and potent anti-inflammatory effects.” It’s very popular among people who suffer from inflammatory conditions that affect the gut.

Sources:

Chronic inflammation in the etiology of disease across the life span — nature medicine

Exercising muscle combats chronic inflammation on its own — ScienceDaily

Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumor necrosis factor α: a meta-analysis — NIH

Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial — NIH

EPA and DHA reduce LPS-induced inflammation responses in HK-2 cells: evidence for a PPAR-gamma-dependent mechanism — NIH

n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases — NIH

Omega-3 fatty acids in inflammation and autoimmune diseases — NIH

The Anti-Inflammatory Effects of Vitamin D in Tumorigenesis — NCBI

The post The natural way to reduce inflammation appeared first on Easy Health Options®.

But you may not know that there is more than one type of body fat, and they are not created equal…

White fat, or adipose tissue, is the kind that stores energy and becomes problematic when there’s too much of it in the body. However, the other type of fat, brown adipose tissue (BAT), actually burns energy and boosts metabolism.

This thermogenic process may help protect against health conditions such as obesity, diabetes and cardiovascular disease. And recent research indicates BAT may do even more…

Peak Krill Oil^™

You probably already know how important omega-3s are to support heart and brain health. But there are five reasons you may be getting yours from a less than adequate source, starting with a powerful antioxidant that delivers DHA into your brain cells… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Brown fat for endurance and healthy longevity

Researchers at Rutgers New Jersey Medical School decided to evaluate the impact of this calorie-burning brown fat on exercise endurance and healthy aging.

So, they extracted BAT from mice genetically modified to live longer lifespans and transplanted it into a group of normal mice. Within only three days of the transplant, the normal mice showed improved running endurance. By contrast, however, regular BAT took much longer to produce similar improvements.

“Our hypothesis is that BAT protects against impaired healthful longevity, i.e., obesity, diabetes, cardiovascular disorders, cancer, Alzheimer’s disease and reduced exercise tolerance,” the researchers write in the published study.

Most studies have shown that exercise regulates BAT activation and increases BAT density. However, the Rutgers team’s research demonstrated that BAT can significantly improve exercise performance, inspiring us to push our limits. But that’s not all it can do…

Aside from its thermogenic properties, the researchers emphasized BAT’s potential to improve blood circulation and reduce cellular stress. This promising aspect of BAT may help combat age-related muscle loss, fatigue, and metabolic decline, giving us hope for a healthier and more active future.

Continued research into the effects of BAT could lead to the development of promising therapies to help older adults live more active lives while reducing the risk of chronic age-related conditions.

Peak Longevity Platinum^™

Promotes Cellular Energy, Supports Heart & Brain Functions!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Treatments designed to mimic the benefit of BAT could also lead to innovative approaches for improving energy levels, maintaining a healthy weight and supporting heart health.

“​​In view of the ability of BAT to mediate healthful longevity and enhance exercise performance, it is likely that a pharmaceutical analog of BAT will become a novel therapeutic modality,” they write.

How to get BAT working for you

As promising as this research is, it will be years before it results in readily available therapeutic options. It’s also important to note that the prevalence of BAT decreases with age.

That means while you’ve still got it — put it to work…

You can do things you can do to activate the BAT in your body, as well as convert more white fat into brown fat. One way is through cold exposure: things like taking cold showers, turning down the thermostat in the winter and soaking your feet in an ice bath.

You can also rev up BAT through exercise. One study shows that during exercise, brown fat signals the muscle to take up more fatty acids to use as fuel. And irisin, a hormone released during exercise, can help white fat cells turn beige.

There are foods and specific nutrients that can also help stoke the BAT furnace:

• A combination of black seed oil and omega-3 fatty acids can help white fat convert to brown.
• Flavanols have the power to activate fat browning via the sympathetic nervous system.
• Coffee can stimulate the activity of brown fat cells.
• Vitamin A, when combined with cold, can convert white fat into brown.

Peak Maximum Endurance^™

Supports Improved Oxygen Levels… Healthy Circulation… and Balanced Hormones for Better Overall Health!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

One final note: It’s crucial to control inflammation in your body, as it can block BAT activation. You can take steps to reduce inflammation, such as maintaining a healthy weight and consuming anti-inflammatory foods, empowering yourself to optimize your BAT function for healthier aging.

Luckily, some of the aforementioned methods for activating BAT also help reduce inflammation, like exercise and fish oil, which is a great source of omega-3s.

You can also retool your diet to include more anti-inflammatory foods like fatty fish, nuts and seeds, whole grains, Mediterranean spices, tomatoes, olive oil, green leafy vegetables and fresh fruit. All of these foods are great sources of anti-inflammatory antioxidants!

Sources:

Brown fat boosts exercise performance and promotes healthy longevity — EurekAlert!

Brown adipose tissue enhances exercise performance and healthful longevity — Aging

The post How to activate brown fat for endurance and longevity appeared first on Easy Health Options®.

But what good is a long life unless you’re healthy and independent enough to enjoy it?

A lot of focus for successful aging has focused on muscle strength, and rightly so. Without muscle strength, we lose mobility.

However, muscle loss is also the gateway to the routine metabolic decline associated with aging. Here’s why and how to stop it…

Peak Longevity Platinum^™

Every cell in the body depends on mitochondria for energy. Together, cells and mitochondria are building blocks for life and health. But mitochondria wear out with age, which leaves cells unable to create the energy they need to function properly… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

The role of muscle loss in metabolic health

Imagine you’re in your middle age or beyond. It’s possible that your muscle mass is decreasing, and along with it, your strength and ability to perform daily tasks.

This shrinking of muscle mass is known as sarcopenia. It will lead to a loss of function and independence if it isn’t reversed. But what many don’t know is that muscle loss can increase your risk for type 2 diabetes.

That’s because muscle is a major contributor to resting metabolism. The muscle serves as a reservoir, taking glucose and lipids (fats) from the bloodstream and storing them where they can be used for energy.

There, it also acts as a buffer of amino acids during what are known as periods of catabolic stress, which is often associated with critical illness. This is why markers of muscle health can predict outcomes for patients admitted to intensive care units, including how long someone may be on a ventilator or their risk of surviving their hospitalization. In other words, mortality.

Understanding the significance of maintaining healthy muscle tissue is crucial for living a long and healthy life, for reasons many of us may not have considered.

Peak Maximum Endurance^™

Supports Improved Oxygen Levels… Healthy Circulation… and Balanced Hormones for Better Overall Health!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

The best way to strengthen mature muscles

Beginning around age 50, we lose about one percent of our muscle mass per year. At the same time, we lose muscle strength at the rate of about three percent per year.

And if we become bedridden for any length of time due to illness or injury, our muscles will shrink even more…

For example, if you walk regularly, but then an injury or illness keeps you from getting your steps in for two or three weeks, changes can occur quickly enough to disrupt blood glucose control and impair the body’s ability to build muscle from dietary protein.

But life happens. Fortunately, researchers at McMaster University have found one exercise in particular can tap into the “plasticity” of our muscle tissue to work to our advantage…

Their research has shown that resistance exercise (strength training), even when performed sporadically and with lighter loads, can effectively offset muscle losses during periods of reduced activity in older people.

They also found that between 1.2 and 1.6 grams of daily protein consumption is ideal for improving muscle growth. This protein should come from a mixture of animal sources, like meat and dairy, and plant-based sources, like legumes.

If you’re a woman, consider taking an omega-3 supplement regularly. In research involving women, the nutrient was found to lessen muscle loss during periods of immobility and more than doubled the amount of strength women gained from exercise.

Now that you know how don’t let anything hold you back from living the long and healthy life you deserve.

Sources:

Protecting your muscle is vital for healthy aging here’s why — Science Alert

Healthspan vs lifespan the vital role of muscle in successful aging — The Conversation

Low-load resistance training during step-reduction attenuates declines in muscle mass and strnegth and enhances anabolic sensitivity in older men — The Physiological Society

The effects of whey, pea, and collagen protein supplementation beyond the recommended dietary allowance on integrated myofibrrillar protein synthetic rates in older males: a randomized controlled trial — The American Journal of Clinical Nutrition

The post Why muscle loss sets off a cascade of unhealthy aging appeared first on Easy Health Options®.

This is a shame, because exercise is the one activity that has been proven time and again to make a difference. Daily exercise has been found to reduce the risk of a host of age-related chronic diseases, including heart disease, type 2 diabetes, Alzheimer’s disease, dementia and numerous cancers.

Now, another study has added to the pile of research supporting the benefits of exercise…

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

The more activity, the less disease

Researchers from the University of Iowa examined responses to a questionnaire from more than 7,000 patients at the University of Iowa Health Care Medical Center. The Exercise Vital Sign survey asked patients two questions that they answered on a tablet:

• “On average, how many days per week do you engage in moderate to vigorous exercise (like a brisk walk)?” (0-7 days) 
• “On average, how many minutes do you engage in exercise at this level?”

The responses confirmed what many other studies have revealed: Those who reported the highest level of physical activity, meaning they exercised moderately to vigorously at least 150 minutes a week, were at lower risk of having 19 chronic conditions — including cardiovascular disease, cancer, respiratory disease and diabetes.

By contrast, the findings suggest the least active patients — reporting little to no exercise per week — faced elevated disease risks!

Based on the results, the researchers recommend all patients be surveyed about their physical activity levels, and that healthcare systems provide information on health and wellness services for physically inactive patients who are most at risk.

“In our healthcare environment, there’s no easy pathway for a doctor to be reimbursed for helping patients become more physically active,” says Lucas Carr, a professor at the University of Iowa and the study’s corresponding author. “And so, for these patients, many of whom report insufficient activity, we need options to easily connect them with supportive services like exercise prescriptions and/or community health specialists.”

“This two-question survey typically takes fewer than 30 seconds for a patient to complete, so it doesn’t interfere with their visit,” he says. “But it can tell us a whole lot about that patient’s overall health.”

Peak Bladder Support^™

Unique Formula Helps Reduce Urgency or the Immediate Urge to “Go” and Decreases Nighttime Bathroom Visits for More Restful Sleep!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

When comparing the results from patients completing the survey with more than 33,000 patients who weren’t offered the survey, the researchers found patients who took the survey were younger and in better health than the patient population who weren’t given the questionnaire.

“We believe this finding is a result of those patients who take the time to come in for annual wellness exams also are taking more time to engage in healthy behaviors, such as being physically active,” Carr says.

Ways to fit in exercise

One of the biggest stumbling blocks to keeping a regular exercise schedule is lack of time. A good way to overcome this obstacle is to build physical activity into your usual daily routine.

For instance, when you go to work or go shopping, try parking the car as far away from the door as possible so you’ll have a built-in walking opportunity. Or take the stairs instead of the elevator whenever you have the chance.

Another great way to get started is with “activity snacks.” You can easily fit these into your daily schedule, and you don’t need special equipment or access to a gym. And it’s easy to increase the intensity of the exercises as you go along.

But remember, you get out of it what you put into it. Those who saw the biggest disease risk reduction in the study put in a minimum of 150 minutes a week. Getting physical 6 days a week for 25 minutes, and having one rest day, sounds like a great way to commit to that.

Source:

Study finds physical activity reduces chronic disease risk — EurekAlert!

The post 19 disease risks that disappear with one habit appeared first on Easy Health Options®.

And you don’t need to be a bodybuilder, either. Research shows that just five 10-minute sessions of moderate to vigorous exercise per week can lower your Alzheimer’s risk by over 30 percent!

But what if you are a bodybuilder? What if your exercise goals center around building muscle and upping your exercise performance?

Well, you may just have an edge over the rest of us…

There’s a perfectly safe bodybuilding supplement that seems to have an unexpected side effect: it may keep Alzheimer’s disease at bay — but not only that, it may keep it from progressing…

Peak Longevity Platinum^™

Every cell in the body depends on mitochondria for energy. Together, cells and mitochondria are building blocks for life and health. But mitochondria wear out with age, which leaves cells unable to create the energy they need to function properly… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

HMB builds a better brain

Researchers at Rush University Medical Center in Chicago have discovered that a muscle-building supplement called beta-hydroxy beta-methylbutyrate or HMB, may be a safe and effective way to protect memory, reduce plaques and ultimately help prevent the progression of Alzheimer’s disease.

In the body, HMB is produced as a byproduct of the metabolism of leucine. Leucine is an amino acid, one of the building blocks of protein and therefore muscle mass — making it a necessity for not only optimizing athletic performance but the daily functions of your body as well.

In supplement form, HMB is an over-the-counter supplement sold at sports and fitness stores. If you’re a bodybuilder, you may already know that it’s used to increase gains in muscle strength and size gained from exercise.

Because it is not a steroid, supplementing HMB is considered safe, even after long-term use, with no known side effects.

How HMB supports brain health

Previous studies indicate that a family of proteins known as brain-derived neurotrophic factors is drastically decreased in the brains of people with Alzheimer’s disease.

According to Dr. Kalipada Pahan, professor of neurological sciences at Rush University, “Our study found that after oral consumption, HMB enters into the brain to increase these beneficial proteins, restore neuronal connections and improve memory and learning in mice with Alzheimer’s-like pathology, such as plaques and tangles.”

He added (and this may be the best part), “This may be one of the safest and the easiest approaches to halt disease progression and protect memory in Alzheimer’s disease patients.”

In other words, when HMB was given to mice with plaques and tangles like those seen in Alzheimer’s, it increased brain-derived neurotrophic proteins and reconnected neurons, resulting in improved memory and learning abilities.

Considering the concerns about lecanemab — the newest Alzheimer’s drug to hit the market — this research is reassuring.

Per Dr. Pahan, “If mouse results with HMB are replicated in Alzheimer’s disease patients, it would open up a promising avenue of treatment of this devastating neurodegenerative disease.”

Peak Maximum Endurance^™

Supports Improved Oxygen Levels… Healthy Circulation… and Balanced Hormones for Better Overall Health!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

How to produce your own anti-Alzheimer’s factors

While taking HMB has been shown to boost brain-derived neurotrophic factors, if you’re not interested in taking the bodybuilding supplement that’s ok…

As I mentioned at the beginning of my article, exercise has been shown (in many studies) to lower the risk of cognitive decline and even Alzheimer’s. That’s because exercise alone can increase BDNF and produce measurable effects on the brain. You may have to work a little harder at it, though.

There is also a hormone called irisin that’s triggered by exercise — and in research, people and mice with Alzheimer’s have lower irisin levels than those without the disease. Human, rat and mouse brain cells with less irisin have more toxic amyloid beta proteins, the kind tied to Alzheimer’s disease.

The American College of Sports Medicine recommends that older adults do some form of resistance exercise at least twice a week. This can mean pushups, pullups, squats, planks or using resistance bands.

A tool called the Rate of Perceived Exertion will help you find an exercise intensity that is appropriate for you.

To determine your RPE, rate how intense an exercise or activity feels to you on a scale from one to ten, with one being the lowest and ten the highest.

For example, an activity like sitting on the sofa and watching TV might get an RPE of 1. Sprinting as fast as you possibly might get an RPE of 10. Most exercise activities will fall somewhere in between these two extremes.

Being mindful of where your RPE is during exercise will help you adjust your intensity to a level that’s appropriate for you — strenuous, but not too strenuous.

You’re in control. Find the level of intensity that you can maintain, so you’ll continue your exercise routine and reap the benefits of a larger brain and better cognitive abilities.

Sources:

Bodybuilding supplement may help stave off Alzheimer’s

 — Science Daily

Muscle-building supplement β-hydroxy β-methylbutyrate binds to PPARα to improve hippocampal functions in mice — Cell Reports

What is Beta-Hydroxy-Beta-Methylbutyrate? — news-medical.net

The Best Exercises for Brain Health, According to a Neuroscientist — Eating Well

The post A bodybuilding supplement may halt Alzheimer’s progression appeared first on Easy Health Options®.

In fact, studies have shown that doing something as simple as eating an optimal diet (one with more legumes, whole grains and nuts and less red and processed meat) can add six to seven years to your life.

And if you think that’s amazing, hold onto your hat…

While we’ve always known that exercise can boost longevity, new research has shown that its benefits are twice as strong as previous estimates and staying active could extend your life by as much as 11 years.

Here are the details…

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Physical activity lowers death risk, lengthens life

Previous studies have traditionally relied on survey responses to estimate exercise’s longevity benefits. However, this latest research from Griffith University went a step further, asking participants to wear an accelerometer to more accurately measure daily activity levels.

And the results revealed that when it comes to staying active, the benefits can really stack up.

The researchers found that people who were most active had an incredible 73 percent lower risk of death than their least active counterparts. 

For those in the least active quartile, a single one-hour walk meant around six additional hours of life.  But, according to lead researcher Professor Lennert Veerman it’s the least-active cohort that had the greatest potential for health gains.  

“If you’re already very active or in that top quartile, an extra hour’s walk may not make much difference as you’ve, in a sense, already ‘maxed out’ your benefit,” he said.   

“If the least active quartile of the population over age 40 were to increase their activity level to that of the most active quartile, however, they might live, on average, about 11 years longer.”

How much exercise would you need to ramp up to?

“It can be any type of exercise but would roughly be the equivalent of just under three hours of walking per day.

 “If there’s something you could do to more than halve your risk of death, physical activity is enormously powerful.”

Peak Longevity Platinum^™

Promotes Cellular Energy, Supports Heart & Brain Functions!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

A few hours of walking

Most people don’t realize that all the walking you do in a day counts toward your total. That includes moving about your house a bit, doing housework or going up and down the stairs.

But to be honest, 3 hours of walking is a lot. That equates, depending on walking pace, to between 18,000 and 30,000 steps.

And, realistically, most of us have a hard enough time meeting the recommended 10,000 steps a day. So, I have a little secret I rely on to give my longevity efforts a little boost.

I supplement with pyrroloquinoline quinone — or PQQ for short — and CoQ10 daily. These nutrients have a lot of research behind them…

PQQ supports mitochondrial health — the tiny “power plants” in your cells that produce energy. CoQ10 is a powerful antioxidant so it reduces oxidative stress which is a major cause of degeneration. And it also supports mitochondrial function.

The declining function of mitochondria with age, along with increased oxidative stress and damage to their DNA, is strongly linked to the aging process. That’s why some researchers suggest that maintaining healthy mitochondria could contribute to a longer lifespan.

At least that’s my story and I’m sticking to it, while I also try to get a few extra steps in…

Simple secret to living a longer life – EurekAlert!

The post Walk this way to add 11 extra years to your life appeared first on Easy Health Options®.

Consider what happens to your muscles…

Research shows we can expect a substantial loss of muscle mass and strength (known as sarcopenia), decreased regenerative capacity (meaning muscle tissue that can’t repair itself) and loss of physical function — all thanks to aging skeletal muscle.

But what drives this decline — and is it just inevitable?

To answer that question researchers looked at “primary aging” — which may involve things we can’t control — and “secondary aging,” which may play a much bigger role in weakening our muscles than previously thought…

Peak Krill Oil^™

You probably already know how important omega-3s are to support heart and brain health. But there are five reasons you may be getting yours from a less than adequate source, starting with a powerful antioxidant that delivers DHA into your brain cells… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Two key drivers of muscle changes

The age-related loss of muscle tissue starts as early as our 40s. By age 50, we’re losing 1 to 2 percent of our muscle mass every year as our bodies become less able to convert protein into muscle. And in our 60s and 70s, this loss becomes even more rapid as we lose muscle fibers — and what fibers we still have begin to shrink.

This sets off a vicious cycle: we become less active (because it gets harder) and that directly contributes to further muscle deterioration.

A team of Russian researchers decided to dig deeper into the age-related changes that occur in skeletal muscle. What they found was that chronic inflammation and physical inactivity affected these changes more than primary aging.

In short, the study shows aging muscles are affected more by physical inactivity and chronic inflammation than they are by the aging process itself!

That’s because these two factors influence the expression of 4,000 genes that regulate processes such as mitochondrial function, protein balance and immune and inflammatory responses. These processes can influence healthy aging or — gone wrong — can make it all go awry.

By contrast, they found only about 200 genes where their expression was related to primary aging rather than other factors.

This is one more example of epigenetics, or how lifestyle impacts genes. Epigenetic changes are reversible and do not change your DNA sequence, but they can change how your body reads a DNA sequence and how it is expressed to affect your body and your health.

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

A recipe for better muscle strength

It’s clear there are two things we need to do to help protect our muscles as we age: reduce inflammation and move our bodies.

Certain exercises are great for both movement and muscle-building. Walking, swimming, dancing, tennis and elliptical training all combine strength training and aerobic exercise. And yoga can actually help tame inflammation while strengthening your muscles.

Combining exercise with protein helps you build muscle mass as you get older. Including protein with every meal is especially important if you want to protect your aging muscles, as it helps boost amino acid activity.

There are a few steps you can take to tackle age-related inflammation, or “inflammaging” as some call it, while lowering levels of C-reactive protein (CRP), an inflammation marker associated with reduced muscle mass.

The Mediterranean diet can quench inflammation. Try to eat plenty of these five foods.

Supplements may also help in various ways…

• Vitamin C supports immune health and has the added benefit of lowering CRP levels by 25 percent.
• Vitamin D also supports immune health — and has been demonstrated to protect against declining mitochondria related to muscle weakness.
• Omega-3s, found in fish or krill oil supplements, can curb chronic inflammation and CRP while potentially doubling muscle strength.
• The antioxidant resveratrol can also manage inflammation while giving your muscles a boost. Research shows resveratrol may help maintain muscle mass and decrease the loss of muscle fiber.

Sources:

How do chronic inflammation and physical inactivity affect age-related changes in gene and protein expression in skeletal muscle? — EurekAlert!

Age-related changes in human skeletal muscle transcriptome and proteome are more affected by chronic inflammation and physical inactivity than primary aging — Aging Cell

The post Two factors that weaken your muscles more than aging appeared first on Easy Health Options®.

And what better way to do that than by getting out on the golf course? The sport, often celebrated for its relaxed pace and scenic landscapes, offers a surprising array of physical, mental, and social benefits that make it an ideal activity for healthy aging. 

Whether you’re looking for improved cardiovascular health, sharper mental acuity, or stronger social ties, golf can transform how you age.

Let’s have a look at the incredible ways golf supports well-being, proving it’s more than a sport — it’s a pathway to a longer, fuller life. 

Peak Longevity Platinum^™

Every cell in the body depends on mitochondria for energy. Together, cells and mitochondria are building blocks for life and health. But mitochondria wear out with age, which leaves cells unable to create the energy they need to function properly… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Physical Health Benefits 

One of the biggest factors to aging well is staying physically strong. Losing some muscle mass and strength is inevitable as you get older, but staying active with a low-impact sport like golf can make a huge difference. Here’s what you’ll experience: 

Increased Cardiovascular Fitness 

You can cover 4 to 6 miles walking an 18-hole golf course! This kind of low-intensity aerobic exercise is amazing for heart health because it lowers your blood pressure and cholesterol, reducing your risk of heart disease as you get older. 

Improved Muscle and Joint Health 

The golf swing engages various muscle groups, including your core, back, and legs, increasing both muscle strength and endurance. Plus, the low-impact nature of golf is gentle on the joints, making it suitable for older adults who want to maintain mobility without too much strain. 

Better Flexibility and Balance 

Executing a proper golf swing requires both flexibility and balance. As you get older, the more flexible you are and the better your balance — the lower your chance of falling. Falls are a major cause of mortality in older adults, so this is a huge benefit that’ll save you aches and pains, but could also extend your lifespan. 

Prevention of Age-Related Diseases 

Regular participation in golf can actually help prevent conditions related to aging, like arthritis, osteoporosis, and diabetes: 

• Arthritis: Golf involves low-impact, moderate-intensity physical activity, which helps maintain joint flexibility and strength, potentially reducing arthritis symptoms. 
• Osteoporosis: The weight-bearing nature of walking the course and swinging clubs can improve bone density, lowering the risk of osteoporosis. 
• Diabetes: The physical activity involved in golf enhances insulin sensitivity and aids in blood sugar control, which is beneficial for preventing and managing type 2 diabetes. 

Longevity 

Studies indicate that golfers may enjoy a longer lifespan! A Swedish study found that golfers have a 40% lower mortality rate compared to non-golfers, equating to an increased life expectancy of about five years. 

Peak Bladder Support^™

Unique Formula Helps Reduce Urgency or the Immediate Urge to “Go” and Decreases Nighttime Bathroom Visits for More Restful Sleep!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Mental Health Advantages 

Golf isn’t just about the physical benefits. It’s a thoughtful game that engages your mind as much as your body, so you’ll be getting a regular mental workout as well. 

Cognitive Function 

Golf requires strategic thinking, problem-solving, and decision-making, all of which stimulate brain health. Regular play enhances memory and concentration, contributing to sustained cognitive function as you age. 

Stress Relief 

The serene environment of golf courses provides a natural setting that helps reduce stress levels. As we age, it becomes easier to spend more time indoors, so golf is a great way to get outdoors and engage in physical activity at the same time, doubling the positive effects. 

Mood Improvement 

Moderate physical activity, like walking the course and swinging your golf clubs, releases endorphins, your body’s natural mood enhancers. This leads to improved mood and a sense of well-being. 

Enhancing Sleep Quality 

Golf involves walking, swinging, and carrying clubs, which are moderate-intensity exercises. Such activities help regulate the body’s sleep-wake cycle, leading to faster sleep onset and improved sleep quality. The combination of physical exertion and exposure to natural light during a round of golf promotes better sleep patterns. 

Social Connections 

Aging also often leads to isolation, which can accelerate the end of life. Staying in contact with others is hugely important for aging well, and golf can provide that too. 

Community Building 

Golf clubs serve as social hubs for seniors, giving them a sense of belonging and opportunities to engage with peers. These environments encourage participation in group activities and events, giving older people something to look forward to and many chances to spend time with their golfing friends. 

Companionship 

Regular play with friends or in groups strengthens social bonds, reducing feelings of isolation. The shared experience of the game promotes camaraderie and mutual support among players. Especially for older people who’ve lost spouses, staying in regular contact with other people is necessary for both mental and physical health. 

Golf for All Ages 

The sport’s appeal spans generations. This means that it’s a great way to bond with kids, and grandchildren, or spend time with the whole family at once. 

Peak Prostate Support^™

10 Targeted Nutrients to Support a Healthy Prostate!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Lifestyle Integration 

Routine and Structure 

Regular golf sessions provide a consistent schedule, which is beneficial for mental health as we age. Establishing routines can enhance cognitive function and emotional well-being. The structured nature of golf, with its rules and etiquette, adds a sense of purpose and discipline. 

Outdoor Exposure 

Playing golf outdoors exposes people to nature and sunlight, which keeps your Vitamin D levels up. Vitamin D supports bone health and immune function, both important as we age. Also, spending time in green spaces has been linked to reduced stress and improved mood, contributing to overall mental health. 

Accessibility and Inclusivity 

Golf happens to be a sport that promotes accessibility and inclusivity, making it ideal for healthy aging. Nobody is excluded! 

Modifiable Exercise

Golf is a flexible sport. It doesn’t matter if you’re an experienced golfer or if you’re new to the game, it’s a sport you can enjoy. 

• Walking the Course: Excellent for those who are still mobile. 
• Using a Golf Cart: Reduces physical strain on the course. Alternating between walking and the cart can help you build up strength and endurance. 
• Adjusting Play: Players can choose 9 or 18 holes based on their energy levels. 
• Using Training Aids: If you’re new to golf, using training aids can help you learn faster. 

Peak Vision Support^™

Unique Dual Nutrient Formula Supports Healthy, Clear Vision and Protects Eyes from Blue Light!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Continued Education and Skill Development 

Learning Curve 

Golf’s intricate nature requires players to master various techniques, such as swinging, putting, and course navigation. This complexity offers plenty of continuous learning opportunities, keeping your mind active and engaged. 

Skill Improvement 

The satisfaction and mental engagement from skill development over time contribute to a sense of accomplishment and purpose. As you improve your golf swing, you experience increased confidence and motivation, which are big parts of maintaining mental sharpness and overall well-being. 

Conclusion: Embracing Golf for Healthier Aging 

Golf is more than a pastime; it’s a gateway to a healthier, happier, and more connected life as you age. From building physical strength and mental resilience to building meaningful social connections, the game offers surprising yet undeniable benefits for body, mind, and soul. 

Whether you’re walking the course, perfecting your swing, or enjoying the camaraderie of fellow players, golf provides the tools to embrace aging with grace and purpose. So grab your clubs and hit the course — it might just be the key to your best years yet. 

The post Why golf is the ultimate social sport for healthy aging  appeared first on Easy Health Options®.

If that person is a close family member, your risk for AFib could be 30 percent higher.

But even if it doesn’t run in the family, the risk of developing AFIB increases with age, particularly after 65. After age 80, 1 in 10 have the condition.

In AFib, the heart’s upper two chambers beat rapidly and irregularly. If not treated, it’s the leading cardiac cause of stroke and can also lead to heart failure.

But you’re not powerless to reduce the risk of developing AFib…

Lifestyle factors can take it down — and one thing in particular can slash that risk by more than half.

Peak CoQSol10 CF^™

Coenzyme Q10 is essential for good health. Our cells use it to produce energy the body needs for basic functions, including cell growth and maintenance. The problem is, you can start seeing declines in your CoQ10 levels as early as your 20s plus… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

A little exercise can slash your risk for AFib

Past studies have determined that regular exercise could reduce the risk of developing AFib. However, there was a consistent problem with those older studies…

They replied on self-reported data. In other words, study participants shared estimates about their activity levels, which often turned out to be inaccurate.

So before Researchers at NYU Langone Health decided to dig deeper into the relationship between AFib and exercise, they first sought to improve the way their data was gathered. They took advantage of fitting 6,086 American men and women with a fitness tracker and logged their data for an entire year.

The results of their study showed participants who averaged between 2.5 and 5 hours of exercise per week, the minimum amount recommended by the American Heart Association, had a 60 percent reduced risk of developing AFib. Those who averaged greater than 5 hours of exercise per week showed a slightly greater risk reduction of 65 percent.

Interestingly, even modest amounts of moderate-to-vigorous exercise were associated with reduced risk. The researchers classified moderate-to-vigorous exercise as anything from taking a brisk walk or housecleaning to swimming laps or jogging.

“Our findings make clear that you do not need to start running marathons to help prevent atrial fibrillation and other forms of heart disease,” says preventive cardiologist Dr. Sean Heffron, an NYU Grossman School of Medicine professor and the study’s senior author. “Just keeping moderately active can, over time, add up to major benefits for maintaining a healthy heart.”

Dr. Souptik Barua, a NYU Grossman School of Medicine professor, says the study was not designed to determine whether exercise alone directly reduced AFib risk, nor to detect how that might happen or what other factors (such as income or educational status) might be at play in the reduced risk. However, he adds, the connection between exercise and the development of AFib in study participants was strong.

Peak Maximum Endurance^™

Supports Improved Oxygen Levels… Healthy Circulation… and Balanced Hormones for Better Overall Health!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

The wrong exercise can raise your risk

Exercise is a lifestyle factor that’s often recommended to keep the heart healthy.

In the case of AFib, The ACTIVE-AF trial demonstrated that some people already diagnosed with the condition can control their arrhythmia through physical activity.

Of course, if you have existing conditions and are under a doctor’s care, it’s always a good idea to consult them before starting an exercise regimen.

And if just getting started, take it slow, easy and steady, then build up to what feels best. But exercise caution when selecting what type of exercise to engage in…

Research has shown that high-intensity, extreme endurance activities like marathons or triathlons can raise your risk of AFib, especially if it’s your first time participating in such an event.

Eventually, you may want to try adding a strength training workout a couple of times a week. According to one study, having a strong grip strength lowers the risk of AFib by 46 percent compared to those with weak grips.

Finally, you’ll want to stop exercising immediately if you experience any pain, extreme shortness of breath or exhaustion. Talk with your doctor before resuming your workouts; they may need to check your heart function first.

Sources:

While more is better, even moderate amounts of exercise may reduce risk for common heart condition — EurekAlert!

Heart Arrhythmia Do’s and Don’ts — Penn Medicine

The post How to slash your risk of AFib by 60 percent appeared first on Easy Health Options®.

But let’s face it…

Those 10,000 steps work out to about 4.4 miles and for most of us, the idea of heading out for an almost 4 ½ mile walk can seem out of reach.

Well, I’ve got good news for you.

Researchers have discovered a health hack that can cut your walking time down dramatically, while at the same time leveling up the benefits for your heart health.

Here’s how to take advantage of it…

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Short bursts beat long slogs

The researchers refer to the hack as a ‘micro-walk’.

It means walking between 10 and 30 seconds at a time (with breaks in between your next walk), rather than doing all your steps at once.

To determine how this technique performed, researchers asked volunteers to walk on a treadmill or climb a short flight of stairs for different periods of time, ranging from 10 seconds to four minutes.

During the activities, every participant wore a mask that measured their intake of oxygen — an easy way to determine the amount of calories they burned.

And the results were clear…

The scientists found that when you walk in short bursts, your body uses up to 60 percent more energy than it does when you take longer walks — even though you cover the same distance altogether.

Put simply, short bursts of exercise are better at revving up your metabolism to allow your body to burn calories (say hello to a slimmer, trimmer body and a lowered disease risk).

Plus, when you set out for a short walk, you’re likely to sustain a faster pace than if you were trying to hit that 10,000 steps or 4.4-mile mark.

According to Albert Matheny, RD, CSCS, it’s easy to see why these micro-walks work, “Getting activity throughout the day, in general, is better for people,” he says. “It’s better for circulation, mental health, and digestive health.”

Other fitness experts have hypothesized that micro-walks help the body reset and keep muscles engaged, especially important if you sit for long periods. The health dangers of a sedentary lifestyle have been well documented.

Peak PS^™

Support Stong Cognition with One of the Most Tested Nutrients for Brain Health and Memory!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Micro-walking your way to better health

So if the idea of going the distance has been keeping you from grabbing the health benefits of walking, why not use the micro-walking hack to make things easy?

You can still set a goal of 7,500 to 10,000 steps in your day (or less if you need to work your way up), but you don’t have to get them in all at once.

Walk for 10-30 seconds as fast as you can, take a break and then do it again later. Rinse and repeat until you’ve hit your goal.

To really change things up, you can even try combining the micro-walks idea with another health hack — walking backward.

Research is pointing to the idea that doing your walks in reverse could actually be healthier and come with five important benefits to your health that you won’t want to miss.

Sources:

‘Micro-Walks’ Could Boost Your Health More Than Longer Ones, New Study Suggests — MSN

‘Micro-Walks’ May Have a Big Impact on Your Health, Study Finds — Prevention.com

Move less, spend more: the metabolic demands of short walking bouts — Proceedings of the Royal Society Biological Sciences

The post Micro-walks: Short bursts burn more for bigger benefits appeared first on Easy Health Options®.

That’s one reason why so much research has been conducted to find ways to help people combat insomnia and achieve a restful night’s sleep.

A recent study might seem to fly in the face of conventional wisdom, which cautions against exercising before bedtime.

When it comes to high-intensity exercise, that’s still good advice.

However, this study examines a different type of exercise, one that, when performed correctly, can actually lead to more hours of sleep.

Peak Maximum Endurance^™

At middle age, you start feeling changes in your body you may chalk up to aging: energy levels hit rock bottom, weight soars, muscles become soft, skin becomes wrinkled and slack and desire tanks. You may feel past your prime — but science says that’s wrong! MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Sleep longer and reduce risk of heart problems

Researchers at the University of Otago in New Zealand recruited thirty non-smokers, aged 18 to 40, to complete two 4-hour sessions in a controlled lab setting.

In one, they remained seated for four hours, while in the other, they did just three-minute bursts of simple resistance exercises every 30 minutes over the 4-hour period.

Activity trackers showed that after resistance training, with breaks in between, participants slept for an average of 27 minutes longer than they did after just sitting.

The researchers noted that there were no significant differences in sleep efficiency – uninterrupted sleep – or the number of times people woke during the night, whether they sat or exercised, indicating that the activity before bed didn’t disrupt sleep.

They also point out that by helping people sleep longer, especially those who are getting far less than the recommended nightly hours of sleep, this type of resistance activity before bed could potentially reduce the number of people with heart disease over the long term.

And guess what? This isn’t the first time resistance exercise has been shown to improve sleep…

Another study found that compared to aerobic exercise, resistance exercise:

• Increased sleep time by 40 minutes
• Decreased the time it took to fall asleep by three minutes
• Improved sleep quality and sleep disturbances

Peak Prostate Support^™

10 Targeted Nutrients to Support a Healthy Prostate!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

What is resistance training?

When we talk about resistance exercises, we’re not referring to activities like running, cycling, or other high-intensity exercises.

Resistance exercise increases muscle strength by making your muscles work against a weight or force.

You can do resistance training at home with no equipment other than your own body. Some examples of this include doing push-ups, squats, stair climbing (which offers great cardiovascular benefits), and lunges.

Elastic bands, known as resistance bands, as well as free weights, can also help and are easily found in big-box stores or online.

Check out this resistance band workout for beginners and seniors to see what I’m talking about. It’s a full-body 30-minute routine, but could easily be broken into three-minute segments.

And the best time for these activity bursts — during commercial breaks while watching the evening news and your favorite shows!

More ways to ensure a solid night of sleep

Apparently, once we reach 60, there are changes to the built-in time clock that regulates our sleep-wake cycle, known as the circadian rhythm.

In addition to resistance exercise bursts, there are things you can do to improve your sleep, and they don’t involve the dangers of sleeping pills.

Melatonin is one of my favorites. Not only is it a safe and natural sleep aid (your body produces it to an extent), but people who supplement it regularly are also much less likely to develop age-related macular degeneration. That’s a win-win.

Some foods help produce the neurotransmitters that are needed to put you to sleep. Cherries are one. At the same time, the wrong foods can increase your risk for chronic insomnia.

One thing to avoid in the evening is blue light from your smartphone or tablet. That can undercut all the new ways you’ve just discovered to sleep better and longer.

Sources:

Resistance exercise ‘activity breaks’ at night may improve sleep length — Eureka Alert

Evening regular activity breaks extend subsequent free-living sleep time in healthy adults: a randomised crossover trial — BMJ

The post Sleep longer with this 3-minute activity appeared first on Easy Health Options®.

It helps control blood pressure and promote a healthy heart.

It helps build up the brain’s hippocampus, thus preserving memory as we age.

It even helps to reverse fatty liver disease, which in turn can lead to cirrhosis, liver failure and liver cancer.

And the most recent research tells us that a shockingly small amount of exercise can help lower the risk of death from flu or pneumonia…

Peak Golden Oil^™

The golden-colored oil of the Nigella sativa plant contains compounds essential for a healthy immune system. That explains why it was documented in the oldest medical writings. But we don’t just rely on history to prove the therapeutic benefit of… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Some is better than none

Seniors are at higher risk from complications arising from a flu infection. Often if turns to pneumonia and older adults are nearly five times more likely to be hospitalized after contracting pneumonia. Death rates from the illness can exceed 50 percent depending on underlying health conditions.

But 20 years of data has shown that, with just a few minutes of exercise a week, we can cut that risk of death from flu and pneumonia significantly…

Researchers from the Centers for Disease Control and Prevention (CDC) and the Brooke Army Medical Center in Texas followed the exercise habits of 577,909 adults, aged 18 and older, in the United States for two decades.

What they found is good news for the majority of us who can’t make it to the recommended 150 minutes per week of moderate-to-vigorous physical activity (MVPA), or even to 75 minutes per week of vigorous-intensity activities.

In fact, their data showed that getting in as little as ten minutes of cardio activity a week — or as much as 150 minutes a week — can drop the risk of dying from flu or pneumonia by 21 percent!

In other words, some is better than none to help you avoid the worst of flu or pneumonia.

But their data also showed that not exercising at all will leave you right where you started.

Now, this doesn’t mean if you’re an exercise fanatic that you can’t get even better odds…

In fact, they found that people who logged in as much as 150-300 and 301-600 minutes a week of MVPA saw their risk for flu death reduced by 41 percent and 50 percent!

Peak D3^™

Gives You the Vitamin D3 You Can’t Get From Sunshine Alone!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

How to get more METS into your life

Exercise experts measure activity in metabolic equivalents or METs. One MET is defined as the energy it takes to sit quietly.

Moderate-intensity activities clock in at 3 to 6 METs, meaning they get you moving enough to burn three to six times as much energy per minute as you do when you are sitting quietly.

Some examples of moderate-intensity activities are:

• Walking briskly (4 mph)
• Walking up and down stairs
• Heavy cleaning (washing windows, vacuuming, mopping)
• Biking (10-12 mph)

Vigorous-intensity activities that can burn at least 6 METs include hiking, jogging at 6 mph, shoveling, biking at 14-16 mph, and playing a game of basketball or soccer.

But remember, all you have to do is choose the level of exercise you’re comfortable with and do it for a minimum of 10 minutes every day to begin lowering your risk of death from flu and pneumonia.

Sources:

Doing This Type of Exercise Just 10 Minutes a Week Could Reduce Risk of Flu Death — Science Alert

Leisure-time physical activity and mortality from influenza and pneumonia: a cohort study of 577 909 US adults — British Journal of Sports Medicine

Examples of Moderate and Vigorous Physical Activity — Harvard T.H.Chan School of Public Health

The post 10 minutes a day helps keep flu from turning fatal appeared first on Easy Health Options®.