Is Fat Consumption Bad or Beneficial for Your Health?

Fat helps absorb vitamins and minerals and is required to build cell membranes. It is also vital for slowing down inflammation and promoting blood clotting as well as muscle movement. However, fat also contributes to: obesity, heart disease, cancer and metabolic diseases. Regenerative stem cell treatment Lowry professionals confirm that you should only eat fat in moderation.

Saturated fats (such as pork fat, butter and margarine) and trans-fats in particular are very harmful to the body. Saturated fats are animal fats found in meats, dairy products, tropical oils and lard. They increase cholesterol levels and their consumption is associated with heart disease and insulin resistance. Furthermore, trans-fatty acids are linked to inflammation, stroke and aneurysm. They are, usually, found in baked goods and fried or processed foods.

However, monounsaturated fats and polyunsaturated fats are known to be healthier. The former are found in avocado, nuts, almond butter and olive oil, whereas the latter are found in vegetable oil, trout, canola oil, salmon, chia seeds, herring, flaxseed, sardines and walnuts. The polyunsaturated fats are also known as essential fats because they are mostly plant-based. Most of them are omega-3 fatty acids. However, there are also many omega-6 fatty acids found in foods such as: soft margarine, tofu, soy nut butter and roasted soy beans.

Essential fatty acids can keep your skin soft, but they also clog arteries and cause obesity or type-two diabetes and heart disease. Therefore, you should consume fat in moderation and maintain a healthy weight by being physically active.

Healthy fats contain antioxidant vitamin E, but also increase LDL (bad cholesterol) and the risk of colon and prostate cancer. In order to benefit the most from fat consumption you should be mindful of the following guideline: eat plenty of beans, use unsaturated liquid oils for cooking, drink skimmed milk, use dressings that are low in fat, eat fruits and vegetables on a daily basis, buy only low-fat sour cream and low-fat cream cheese.

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Should Men Be More Careful about Aging than Women?

The aging male syndrome is caused by a gradual decline in testosterone. Providers with top Denver regenerative medicine reviews from reliable sources affirms that a decline in testosterone can cause weight gain, irritability, depression and loss of bone density. In addition, muscles lose strength and flexibility while stability and balance are significantly decreased. Even energy levels begin to decline after a certain age.

Men also experience facial aging (wrinkles, age spots, fine lines, crow’s feet, dullness of skin, blotchiness, visible pores, hair loss and sunspots). Therefore, the male aging process is not very different from what women experience. Moreover, it can also be slowed down significantly by: quitting the habit of smoking, maintaining a healthy weight, improving cognitive function through mental exercises and psychological counseling, using prostate remedies, maintaining healthy sleep patterns that do not reset the circadian cycle, addressing bone fragility and preventing osteoporosis with the help of a medical professional.

It is also very important to undergo health screenings (such as diabetes screenings) and address heart disease or depression symptoms. Furthermore, men can delay the aging process by controlling their blood pressure and cholesterol levels while also taking daily multivitamins or getting plenty of nutrients through a healthy diet and staying physically active.

All in all, men should be just as careful as women when it comes to the aging process. The changes are very similar and can only be slowed down through self-care and discipline.

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What Really Causes the Aging Process?

Aging is caused by hormones produced by the endocrine system. It is also caused by the declining immune response. Therefore, aging is a combination of physiological changes that take place on multiple levels. For instance, cellular aging consists of replication failure and cells losing their functional characteristics, thus, leading to biological aging. Hormonal aging, on the other hand, has to do with changes in the skin (wrinkles and loss of elasticity) and loss of muscle tone and bone density.

Metabolic aging can be slowed down by means of calorie restriction, but the process of metabolization causes progressive damage to cells and it cannot be stopped altogether. Accumulative damage can also be prevented to a certain extent by avoiding exposure to toxins or pollution that can directly damage the DNA in the cells. However, it cannot be avoided completely.

Expert Denver stem cell treatment specialists confirm that the process of aging consists of: tissue losing its elasticity, muscles deteriorating, blood vessels losing their flexibility, fatty deposits hardening the arteries, females losing estrogen in the body, males experiencing a decrease in testosterone levels and humans in general having the production of digestive enzymes slow down significantly.

The aging process can be delayed by limiting the sodium and saturated fat intake or by quitting the habit of smoking in order to improve circulation in the body. It can also be slowed down by means of: moderate physical activity, sleep hygiene (up to ten hours of sleep per night) and reduced levels of stress. Moreover, it is also important to treat anxiety by using relaxation techniques and therapies. Anxiety releases the inflammatory stress hormone called cortisol and it can unnecessarily speed up the aging process.

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Exercises to Avoid Neck Pain When You Are at Work

Neck pain is often related to poor posture. Before discomfort becomes chronic neck pain, there are quite a few exercises that you can try at your own desk in order to alleviate the pain.

Whiplash injuries, poor alignment and poor posture can lead to you having a text neck which is a type of discomfort that you feel every time you look down at your smartphone. To avoid such discomfort, you can warm your neck muscles by wearing a heating pad or take a warm bath or shower to ease the tension. A local medical clinic with highly ranked Denver chiropractor reviews states that you can also try a few exercises such as: neck flex, chin tuck, thoracic spine stretch, tai chi, puppet-string seated posture and pectoralis stretch.

Begin your mornings by: rotating your shoulders back (three or four times a day), pinching your shoulder blades together, pulling your arms backward, resting your arms on your buttocks (and repeating it five times). During your lunch break, you can try the neck flex which consists of: sitting and standing, turning your head to the right (then to your left), maintaining position for five seconds and, then, bringing it back to the center. You can also sit up straight and face forward in order to relax and straighten your head, then tilt it to the left and repeat at least five times.

During your short breaks, you can perform the chin tuck which consists of: sitting up straight, pulling your chin back, bringing your chin in, looking straight and repeating the whole exercise at least ten times. You can also stretch with chin raise by tilting your chin up and holding for fifty seconds.

Towards the end of your work schedule, you can try the thoracic spine stretch that includes: standing up, lifting your elbows, resting your hands, stretching out your spine, looking ahead, holding for ten seconds and repeating it five times. In addition, in order to help your posture, you can: walk around the office, use a headset or a speakerphone, purchase an ergonomic keyboard that is adjustable to your needs and check yourself when you start slouching.

Tai chi can also improve function if combined with acupuncture which is a traditional Chinese treatment that can ease neck pain. However, its effect is temporary and highly contested among chiropractors.

If all else fails, you can try the puppet-string seated posture by sitting tall all the time. You can also add neck retraction (making a double chin) and scapular retraction (rolling your shoulders forward and backward a few times) to your routine, but there is no actual guarantee there will be any results.

When you are alone in the office, you can also use a lumbar support like a small pillow or a rolled up towel tucked around your sacrum and tilt your pelvis forward as often as you can. Then finish your day by performing the pectoralis stretch which consists of: resting your forearm on the wall and taking a step forward while feeling your pectoralis muscles stretch.

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The Importance of Getting Ergonomic Furniture for Your Home Office

Ergonomic furniture keeps the body in a safe and upright position to reduce the risk of injury, pain or stress. Furthermore, this adjustable and customizable type of furniture is designed to fit specific requirements that other types of furniture do not.

There are several types of ergonomic chairs that can be used for a home office including: ergo chairs, avo-chairs, steel-case leap chairs and tall executive office chairs. They all help ease lower back pain and they give support to the spine. Moreover, they keep joints in a neutral position and alleviate neck pain. In addition, some even reduce the risk of developing musculus-skeletal disorders and provide great comfort by supporting all spinal curves.

A reputable alternative chiropractic Lowry provider offers multiple recommendations to support spine health and overall office comfort. Kneeling chairs can ease discomfort in the lower back. Mesh chairs allow air circulation between the body and chair seat. Mesh chairs in particular do not create heat accumulation and they help skin breathe properly throughout the day.

Office chairs cost from $100 to $1500, but high-quality ergonomic chairs cost between $300 and $1700. However, they also come with a ten-year warranty, customization options and multiple features. Therefore, investing in ergonomic furniture for your own home office may prove beneficial and profitable in the long run.

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Can a Knee Injury Be Healed Quickly?

Knee sprains or strains can take up to five weeks to heal, whereas trauma injuries can take up to five months. Injuries requiring surgery can even take up to seven months to heal completely.

Depending on the type or severity of the injury, home remedies can help the knee heal faster. The best known remedies are: elevation, rest, compression and ice or heat. Moreover, the help of a physiotherapist can also increase the chances of speedy recovery. Non invasive Knee on Trac pain therapy can be of benefit.

The main symptoms of a knee sprain are: stiffness, swelling, pain and bruising. However, there are many other types of knee injury including: ACL tear (anterior cruciate ligament tear) and fractures that can manifest as redness, tenderness and fever. In case of ACL tear or knee fractures, it is best to take pain medication and resort to the help of an orthopedic doctor.

In order to avoid severe injury to the knee, it is important to: choose the right shoes, stretch properly before exercising, get enough rest to prevent overuse and drink plenty of fluids that help keep you hydrated.

All in all, knee injuries can heal quickly if they are strains or sprains. However, ACL tears and fractures can take a lot longer to heal properly.

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What Are High GI Carbs and How Should You Avoid Them?

High GI carbs are carbs that have a high glycemic index and cause constant surges of sugar levels in the blood, thus, leading to people becoming insulin resistant. Therefore, after ingesting carb-containing foods, blood sugar levels change in ways that can negatively impact the metabolic system.

High GI carbs are, usually, processed foods (such as refined-flour foods) that increase blood sugar levels in people with diabetes or pre-diabetes. In order to control or lower these sugar levels in the blood, it is important to: drink in moderation, exercise on a daily basis and manage stress levels.

In order to maintain a healthy weight, it is important to avoid foods high in GI such as: fattening dairy products, white bread, sugary fruits, white rice, chips, crackers, cereals, potatoes, sweets (cakes, doughnuts, cookies, etc.), bagels and croissants. They can be easily replaced with low GI carbs (less than 55) such as: soy products, lentils, oats, beans, pasta, skimmed milk, chickpeas, green vegetables and raw carrots. In some cases, it is even safe to replace them with medium GI foods including: rye bread, sweet corn, oat bran, multigrain, raw pineapple, raisins and ripe bananas that can have a GI as low as 51.

Downtown’s Healthcare dietary specialists confirm that the benefits of a low glycemic index diet include: lowering cholesterol levels, relieving the stress on the cardiovascular system, managing weight loss, preventing the development of type-two diabetes and avoiding long-term complications of pre-diabetes. The main low glycemic index foods that help with blood sugar levels are: nuts, vegetables (lettuce, peppers, tomatoes, broccoli, etc.), dark chocolate and berries. Conversely, the unhealthy high GI foods that should be avoided at all costs are: bakery products, fast food, sugar-containing beverages and processed foods. All in all, moderation is key and eating unhealthy foods can be safely done in small portions. However, avoiding these types of food is, in most cases, the only option for those looking to lose weight or become healthy again.

 

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When to Eat Proteins and Carbs during the Day

        An eating schedule can help maintain a healthy weight and a healthy lifestyle. For instance, breakfast should be high in protein to increase energy levels and complex carbs should be had at lunch or dinner to regulate leptin (the satiety hormone). However, if you exercise to build muscle mass, you should eat protein several times during the day in order to ensure proper nutrition.

To improve blood sugar levels and lose weight, it is best to eat carbs earlier in the day and avoid snacking in the evening. During the day, you can snack on eggs and oatmeal to make sure you lose as much weight as possible.

According to carbohydrate timing theory, it is advisable to eat most carbs in the morning in order to maintain steady sugar levels in the blood and ensure weight loss. However, it is also important to never mix proteins and carbs in the same meal because they are digested at different rates and they respond to different PH levels in the digestive tract. To further lose weight, do not eat carbs after 6 pm unless you are physically active in the evening.

According to registered dietitians,as well as established stem cell treatment Lowry professionals, eating more protein during the day promotes weight loss and helps control the appetite, which is why it is advisable to snack on eggs, yogurt and smoothies during the day. There is also enough research to suggest that not eating after 5 pm promotes weight loss. However, if you are an athlete, you can consume caloric beverages before going to sleep and you can eat a whole meal as dinner if it consists of: lean proteins, whole grains, healthy fats, fruits and vegetables.

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How to Protect Yourself from the Sun while Jogging

People who jog often are at a higher risk of developing skin cancer on account of prolonged UV exposure. While jogging, you can protect yourself from the sun by: reapplying sunscreen every twenty minutes (because you will sweat it off), wearing a hat or a cap, wearing sunglasses to avoid damage to the tender skin around the eyes, moisturizing after runs, using anti-aging or plumping day creams to rehydrate the skin, covering yourself completely with full-sleeved outfits, staying in the shade and checking the daily UV index before going outdoors.

Getting lightweight running clothes with UV-protective coating can also be a solution. Wearing loose-fitting and densely-woven clothing with UPF rating is the equivalent of using SPF. However, applying the right type of sunscreen should always be the main solution. In order to choose the right product, effective stem cell therapy Denver providers confirm that you just have to make sure that it is: broad spectrum, mineral-based (zinc oxide or titanium oxide), chemically safe and at least fifty SPF.

While jogging in the sun, it is also important to protect yourself from heat stroke by: pacing and hydrating yourself, taking heat regulating supplements, using cold packs of ice to lower body temperature, moving into the shade and using a damp cloth to wipe your face.

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What Are the Main Advantages of Sticking to an Active Lifestyle?

An active lifestyle includes: shopping, gardening, cleaning, mowing the lawn, walking for up to five hours, lifting weights and playing sports. There are many health benefits to having an active lifestyle. Conversely, there are many risks to having a sedentary lifestyle. For instance, the immune system can grow weaker and it can stop fighting off infections properly.

There are various types of physical activities including: moderate to vigorous aerobic activities (walking, bicycling, dancing, and swimming), strength training (weightlifting, pushups, tai chi, and yoga), structured exercise (taking the stairs instead of the elevator, running errands, jogging, etc.), enjoyable activities (doing weight-bearing exercises, playing tennis, riding a bike, jumping rope, etc.) and step counting (recording the number of steps taken each day and making sure it is close to ten thousand). Regardless of the type of physical exercise you choose to perform, you can also record your progress on your smartphone or smartwatch by keeping track of lost weight or built muscle mass.

A doctor with amazing Lowry regenerative medicine reviews tells us that the main advantages of sticking to an active lifestyle include: lowering blood pressure, reducing the risk of stroke and heart disease, improving brain health and function, strengthening bones and muscle, improving blood circulation, preventing osteoporosis, improving memory, protecting against chronic illnesses, improving the quality of sleep, combating fatigue and managing the symptoms of metabolic syndrome, type two diabetes and weight gain. There are also other important health benefits such as improving mental health by reducing anxiety or depression and bettering the mood and state of mind.

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Tips to Avoid Heat Stroke in Hot Weather Conditions

Tips to avoid heat stroke in hot weather conditions include: taking caution, applying SPF (wearing sun protection), drinking a lot of water to stay hydrated, wearing loose-fitting clothing and using an electric fan to cool down the body. Heat stroke is a medical emergency and can endanger your life. The first stage of heat stroke is heat exhaustion which is caused by dehydration and prolonged exposure to high temperatures.

The main signs of heat exhaustion are: high heart rates, low blood pressure, dehydration, electrolyte loss, diarrhea, muscle weakness, inexplicable purging, light-headedness, nausea, abdominal cramps and headaches. Subsequently, signs of heatstroke include: sweating, high body temperature, irrational thinking, altered consciousness, seizures and coma. Immediate action has to be taken after the first few signs of heat exhaustion or heat stroke. Recommended action includes: using cold packs of ice to lower body temperature, applying sunscreen to avoid sunburn, staying indoors, moving into the shade, taking a cold shower, using air conditioning, putting on a hat or cap, using a damp cloth to wipe the face, drinking plenty of water while avoiding coffee, sugary drinks and alcohol.

Moreover, even before getting to this stage, credible stem cell treatment Denver specialists offer the following tips on how to lower the risk of heat stroke: avoiding high-protein foods, pacing oneself, taking heat regulating supplements, having the thyroid function checked, hydrating oneself by eating foods such as celery, cucumber, kiwi, watermelon, mint, pomegranate and basil seeds. It is not too late to start hydrating more even after experiencing heat exhaustion signs such as: dizziness, tiredness, muscle cramps, weak pulse, clammy skin and heavy sweating.

Those most at risk of experiencing heat exhaustion/stroke are: infants, children up to the age of five, seniors over the age of sixty-five, obese individuals and chronically ill people. As a result, these are the ones that should employ all the aforementioned tips to improve their chances of avoiding or surviving heat stroke.

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The Documented Health Benefits of Tai Chi

Sometimes nicknamed “shadowboxing,” the practice of Tai Chi has been around for a very long time, though it has only recently taken hold in the west. This unique form of martial art stemming from China consists of very slow movement sequences that are similar to those used in combat-based martial arts. However, Tai Chi is a system of calisthenics, and has more to do with improving mental and physical health, rather than with getting you in fighting shape. Still, according to martial arts masters, it can certainly do both if used properly!

The purpose of Tai Chi, when considering its effects on the physical body, has to do with inducing slow and steady movements for the purpose of strengthening the body and making it more flexible. It also helps you maintain your balance more easily, while strengthening your core muscles.

Because of the consistent workout that Tai Chi exercises will give you, the best chiropractor Denver residents recommend confirms that you’ll also increase strength and stamina. Documented studies have also found a decrease in overall stress and anxiety, as well as other mental health benefits such as the ability to cope better with depression.

Finally, if you suffer from certain chronic diseases, Tai Chi might not be a good substitute for proper medical support, but it can certainly help. It has been found to assist in managing the symptoms of disorders like fibromyalgia and COPD (chronic obstructive pulmonary disease).

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