Is Mental Fatigue Sabotaging Your Workout?

You get home from work, eat a quick dinner, and decide you really should get in a workout. You switch on the treadmill and start jogging, but ten minutes later all you want to do is hit the couch with a bowl of popcorn and relax.

Has this ever happened to you?

Recent research shows that mental fatigue can quickly derail your workout efforts. In a study conducted in the UK, researchers found that when you exercise when you’re mentally tired, you are likely to stop sooner than if you exercise when you feel mentally rested.

Researchers are careful to note that the difference isn’t in muscle performance or heart rate—it’s just that when you are mentally tired, it can make you feel physically tired, too. And that can undermine your results.

So what can you do to counteract this affect? There are several possible solutions.

The easiest is to plan your workout for earlier in the day—in the morning before work or during your lunch hour. During these times you’re likely to be able to put more heart and effort into your workout. You also might find that exercising at these times gives you a mental lift and helps you to be more productive at during the rest of your day.

Another good solution is to take a mental-refresh break before your workout. If you’re feeling mentally fatigued, then try eating a protein-rich snack, preferably one with lots of antioxidants and omega-3 fatty acids. A can of tuna fish or some fruit and yogurt topped with nuts are both good options. These kinds of nutrients can help to recharge your brain. Next, do a ten to twenty minute meditation. When you do this try to empty your mind of all thoughts. Whenever a stray thought creeps in, just recognize it and let it go, returning your mind to an empty state. Eating a brain-healthy snack and meditating can help to put you in a better mindset for your workout.

If your workout does get put off until evening and your mental recharge doesn’t work, then try changing your workout to something a little less intense. Go for a mile walk rather than running on the treadmill or do a yoga routine instead of working with weights. This way, you aren’t giving up on your workout, but you are doing something that’s a little more appropriate to how you’re feeling. Then, you’re more likely to complete the workout and less likely to come away frustrated.

Your daily workouts are an important part of maintaining health and fitness. That’s why it’s so important to recognize what derails your workout and then find ways to overcome those obstacles.

Stay well,
Meghan Krohn

Two New Ways to Lower Your Stroke Risk

Nearly three quarters of a million people will suffer a stroke this year. After heart disease and cancer, stroke is the third leading cause of death among Americans. If you survive a stroke, there’s a good chance you’ll experience a long-term disability as a result. Strokes can affect speech and movement, even memory.

Fortunately you can take steps to improve your circulatory health and protect your brain.

Recent research has uncovered two all natural, everyday remedies that you can use to reduce your risk of stroke.

The first is B vitamins. In Canada, researchers studying heart disease found that patients taking high amounts of vitamins B6 and B12 and folic acid to control their homocysteine levels also reduced their risk of stroke.

In another study, researchers found that patients who had suffered with one stroke reduced their risk of second stroke when they supplemented with these B vitamins.

In addition to B vitamins, coffee and tea may also help protect your from a stroke. In various studies examining the effects of coffee and tea consumption on stroke risks, researchers have found a clear link between the two beverages and a lower risk of stroke.

In one study, people who drank the most coffee had almost half the risk of stroke as those who drank the least. In another, regular coffee and tea drinkers lowered their risk of stroke by almost 20%. Researchers suspect that the antioxidants and anti-inflammatory compounds in coffee and tea may be what provide the benefit.

You can easily apply these two strategies in your life to help protect yourself from a stroke. Simply begin taking a vitamin B-complex each day. I find it’s best to take B vitamins after eating—otherwise they can make you queasy. And whether you like coffee or tea—brew up your favorite beverage and enjoy!

Stay well,
Danny Wallace

Trans fat is still a problem

I just read an article that said most Americans aren’t sure what foods they should pass up to avoid trans fats in their diets.

Honestly, that surprised me. I thought the trans fat horse had been beaten to death, so to speak. It turns out people know trans fats are bad, but they still aren’t sure what trans fats are.

Trans fats are created when food manufacturers force extra hydrogen into the chemical structure of vegetable oils. They do this for several reasons. It makes vegetable oils solid at a lower temperature, which can provide a nice consistency in baked goods and foods like peanut butter. It also increases the shelf life of goods. And it lets manufacturers use less fat overall, which for a long time people thought was a health benefit.

Turns out, the type of fat can be more important that the amount. Even a little bit of chemically-created trans fat does really bad things to your health. It increases LDL cholesterol levels and lowers HDL cholesterol levels. In contributes to inflammation. It triggers oxidation within your arteries that can lead to plaque build up. It interferes with sugar metabolism and insulin production. In other words, if you regularly consume trans fats, you’re putting yourself at risk for heart disease and diabetes.

Manmade trans fats only occur in processed foods. You don’t need to worry about trans fats in meats or vegetables, fruits or nuts. But anything pre-packaged, you should check the label.

Don’t trust packages that say “zero grams of trans fat” or “trans-fat free.” They can have half a gram of trans fat per serving and still make those claims. The same is true of the fat content on the nutrition label. If there’s a half a gram or less per serving, the food manufacturer can list that as zero.

If you’re really serious about eliminating trans fat from your diet—and you should be—you have to read the ingredient list. If the food contains partially hydrogenated, fully hydrogenated or interesterified oils, it’s got trans fats.

Trans fats are worth avoiding. Even small amounts consumed on a regular basis can damage your health. Plus, when you commit to avoiding trans fats, you can’t help but reduce the amount of processed foods you’re eating. And that’s a good thing, too.

Stay well,
Meghan Krohn

That Pain in Your Neck Could be Telling You Something

Muscle aches and neck pain might mean more than you think. Many people live with chronic pain in their necks. Neck pain is a common ailment that can point to other health problems.

If you suffer from regular neck pain and you’ve seen a chiropractor and visited your doctor with little to no relief, it might be time to schedule an appointment with your therapist.

That’s because neck pain can be a symptom of depression and anxiety. The mainstream medical industry has resisted the notion that psychological factors can cause real pain. How many times have you heard, “It’s all in your head?”

Well, it turns out it may be, but that doesn’t make the pain any less real or any less disruptive.

Fortunately, with this knowledge you can take steps to find relief both to your physical and your emotional symptoms.

When it comes to depression and anxiety, there are three drug-free things you can do that have good results for most people.
• First, make time to exercise and then work out hard. Strenuous exercise helps to relieve depression and anxiety. When you exercise it helps your body to balance the chemicals that affect your mood, and it can make a world of difference.
• Schedule a regular appointment with a therapist you trust. I know, most people still don’t like the idea of being “in therapy,” but talking things through with someone you trust—someone objective—can really help reduce depression and anxiety. And it’s better than turning to prescription “cures” that come with dangerous side effects.
• Try an herbal supplement. I recommend omega-3 fatty acids, but 5HTP, SAM-e, and St. John’s Wort can all help. Try them one at a time for two weeks to see if you notice an improvement. Omega-3s you can take on an ongoing basis. For the others, limit your use to three or four weeks at a time.

Depression and anxiety are difficult and they can put you in real, physical pain. Try these strategies to relieve both your emotional and physical symptoms.

Stay well,
Heather Robwell

Long-term Dangers of Celiac Disease

Lots of people have celiac disease and don’t even realize it. With celiac disease, your body reacts to gluten, a protein found in grains like wheat, barley and rye. The reaction creates a toxin that causes many problems for your health.

When you have celiac disease it can manifest in different ways. Some people have digestive problems. Others get an irritating rash. Still others suffer from neurological issues, like memory problems and balance problems.

Celiac disease can also put you at higher risk of devastating diseases like hypothyroidism and stomach cancer.

New research finds that celiac disease also increases your risk of non-Hodgkin’s lymphoma. People with untreated celiac disease have up to five times the risk of developing this form of cancer than people without celiac disease.

Researchers aren’t certain what the relationship between lymphoma and celiac disease is, but it does seem clear that catching celiac disease early and treating it helps reduce risks.

If you suffer regular stomach upset, like gas and bloating… or if you develop unexplainable rashes… or if you experience sudden changes in your balance, memory, vision, or mental clarity, you might have celiac disease.

The first step is to go see your doctor. He can do a quick blood test for certain antibodies to determine if you might have celiac disease. If the test comes back positive, he’ll do further tests to confirm your condition.

If you have celiac disease, you’ll need to commit to a gluten-free diet. Enlisting the help of a dietician is a good idea—gluten shows up in unexpected places sometimes. For example, many processed foods contain dextromaltose, which contains gluten.

Choosing a gluten-free diet is difficult at first, but if you have sensitivity to gluten, it can make an incredible difference in your long-term health and significantly reduce your risks of many diseases.

Stay well,
Danny Wallace

Protect Your Memory with Sunshine

It seems like every time I read through the latest health news there’s another story about the wonders of vitamin D. First researchers discovered that vitamin D helps your body destroy certain cancers before they gain a foothold.

Then they discovered that vitamin D plays an important role in a healthy heart and circulatory system.

Now new research shows that vitamin D also helps to keep your mind sharp as you get older.

British researchers tested 1766 adults 65 or older for cognitive impairment. They asked questions meant to measure attention span, memory, and how aware of their surroundings the participants were.

According to the test they identified 12 percent of the patients as suffering from cognitive impairment.

Then the researchers compared cognitive abilities with vitamin D levels measured from a blood test. After accounting for other factors that could contribute to cognitive decline the researchers showed that low vitamin D levels double the risk of cognitive impairment.

This means two things for you. If you—or someone in your family—already struggle with cognitive decline, you may be able to improve your situation by increasing your vitamin D intake. If your mind is razor sharp and your memory is like steel trap, then you should make sure you’re getting enough vitamin D to keep it that way.

During the summer months, getting vitamin D is easy. Just go outside for ten minutes during peak sun hours—sometime between noon and four—without sunscreen or sunglasses. Do this two or three times a week. Ten minutes won’t damage your skin or eyes, but it will catalyze enough vitamin D for your body to stay fit and healthy.

During the winter months, if you live in a northern climate, you need to do a little extra. The sun’s rays aren’t direct enough to trigger vitamin D production in your body, so you need to supplement. Look for a multivitamin that contains vitamin D3. You want to take at least 400 IU a day. Another good source of natural vitamin D is cod liver oil—a teaspoon a day is enough to support your body during the winter.

Vitamin D plays a crucial role in your body’s defense against many chronic diseases, so make sure you’re getting enough.

Stay well,
Meghan Krohn

Hope on the Weight Loss Horizon

Many people struggle with weight loss. They exercise an hour or more a day. They watch what they eat. They do everything they’re supposed to, but the stubborn pounds just won’t burn off. Maybe you’ve shared this frustration.

Fortunately, the medical community is gaining a better understanding of the fat burning process within your body. Someday—even someday soon—researchers hope they’ll be able to switch on your body’s natural fat-burning process making it so you can lose weight with much less effort.

Here’s how it will work. In recent studies, scientists have found that when cells begin to burn fat, they send signals to the brain. The brain sends signals back through the sympathetic nervous system telling cells to start burning more fat, to keep burning fat, or to stop. Researchers are hoping that they can access this part of the nervous system to trigger greater fat burning in the body.

This solution is a while out yet, but it could be a promising treatment for people struggling with obesity. In the meantime, if weight loss is on your mind, here are two ways you can helps your body shed more pounds.

The first is to up your non-exercise activity. Basically this means to be more active in your daily routines rather than just saving all your activity for exercise. Put on some music and tap your feet at your desk. Jog up the stairs instead of taking the elevator. Take regular stretch breaks. Walk that memo to your boss rather than emailing it. Choose the farthest parking space from the store. Embrace household chores and do-it-yourself projects.

There are a million ways you can up your non-exercise activity and doing so will help step up your metabolism. You’ll also burn more calories without feeling like you’re working to burn more calories. It’s an easy, effective way to enhance your weight loss plan.

Another thing that can help is a conjugated linolenic acid supplement. CLA helps your body to burn fat and build muscle—that means not only will you look slimmer, you’ll be more toned, too.

Weight loss is good health goal for many people. But it can be frustrating. Try these two strategies to help you reach your goals without so much struggle.

Stay well,
Heather Robwell

Find Fast Relief from Winter Flu

With flu season in flu swing, it doesn’t hurt to have a few tricks up your sleeve in case you get sick. The flu is caused by a virus so antibiotics won’t help. Fortunately, there are some natural remedies you can use to recover from the flu faster.

One of the most promising is the homeopathic remedy, Oscillococcinum. Clinical evidence is not yet conclusive when it comes to the use of Oscillococcinum, but early studies suggest that it can shorten the duration of the flu. People taking Oscillococcinum felt that it made a positive difference in their recovery.

If you find yourself hit with the flu, it’s a good idea to take immune boosting supplements. Vitamin C and zinc lozenges are both good bets when it comes to helping yourself recover from the flu. Some people also have good results with Echinacea and golden seal.

Fluids are very important when you’re sick… especially if you’re throwing up or have diarrhea. Keep a glass of water near by and sip on it all day long. You can also drink weak tea or juice if your stomach handles it.

Finally, the most important thing when it comes to getting over the flu faster is to get enough sleep. During sleep, your body is in its finest fighting form when it comes to illnesses. Getting more sleep helps your body to fight off the virus that’s make you sick.

When you are sick with the flu, give yourself a break. Stay home, sleep, and take care of yourself. Doing these things will help you recover faster and will keep you from making other people sick, too.

Stay well,
Heather Robwell