Tired of hearing confusing and misleading advice from your friends or buddies in the gym? Get the facts by reading this article and discover the truth about these long-cherished fitness myths. This will help you weed out worthless advice so you can make the most out of your workouts.
‘Excessive sweating while exercising means you’re not fit.’
If you’re fit, the more you’ll sweat. Sweating is the body’s way of cooling itself. This mechanism improves as you exercise regularly.
“As you get in better shape, your body learns to cool itself more efficiently. Blood is shunted to the skin’s surface more quickly via tiny blood vessels that dilate and radiate heat away from the body. At the same time, the sweat glands increase their output of a fluid-and-sodium mixture, which cools the body as it evaporates. While fit people produce more sweat than sedentary folks, they lose less salt, because more of it is reabsorbed by the body’s cells as it travels from the sweat glands to the skin’s surface. The result: More copious and diluted sweat, and more rapid cooling,” said Royce Flippin in American Health magazine.
‘You should exercise everyday to stay healthy.’
If God Himself rested on the seventh day after creating the world, we mortals deserve a break too. You don’t have to exercise vigorously everyday to stay fit since even minimal physical activity like gardening or housecleaning can work wonders on your body.
In fact, experts say you can cut your risk of heart disease, diabetes, and other ailments by 60 percent just by working out three times a week for 20 minutes. In between this, do what you want.
“Some beginners – in their zeal to make up for 20 years of neglecting their bodies – vow to exercise every day for the next 20 years. This is not a good idea. If you’re trying to get fit, your workouts are only part of the equation; rest is just as important,” said Suzanne Schlosberg and Liz Neporent in “Fitness for Dummies.”
‘To build muscles, eat high-protein foods.’
This myth appears to have originated with the ancient Olympics. Early athletes thought they could acquire great strength by eating the raw meat of lions, tigers or animals with great fighting skills.
While meat is a good source of protein, loading up on it won’t make your muscles bulge since the latter actually contain 72 percent water and only 22 percent protein. Besides, most of us consume adequate amounts of protein from daily meals. Getting more from foods, powders or Protein water supplements won’t turn you into Arnold Schwarzenegger and may even damage your kidneys and liver.
“There is no scientific evidence supporting the popular belief that athletes require massive amounts of protein-rich foods or protein supplements. Surveys show that athletes often consume four to five times their actual requirements. Yet there is absolutely no health or performance benefit from high-protein eating,” according to Dr. Ellington Darden in “The Health Robbers.”
To build more muscles, you have to lift weights or perform some kind of weight-bearing activity religiously. In short, you have to work out instead of relying on the promises of protein drinks and pills.
To enhance your diet and exercise program, use Ion-X Protein Water. This natural formula can energize your workouts and speed up your metabolism for maximum fat loss. For details, go to http://www.ion-x.com.au/.
The diet after gastric bypass is what you will be following for the first 2 to 8 weeks after you have your weight loss surgery. This diet is going to be completely different than anything you are probably used to. The important thing is that you understand what you are allowed to eat and that you are ready for the bariatric surgery diet when you return from surgery.
If you have a Roux-en-Y you will have a longer recovery time than a person that has the lap band and you feel less like doing things to care for yourself, including dealing with your meals. You are allowed baby food, liquid protein, and pureed strained foods. Nothing should have more than 10 grams of sugar in it and the lower the better. When selecting a liquid protein, choose one that has at least 10 grams of protein per 8 ounces and you can find some that 15-20 grams per 8 ounces.
Liquid protein and baby food are the easiest to manage. Liquid protein can be purchased premixed or in powder form where you just add water and shake. Foods that are purred and strained will take more work, but it can be done prior to your surgery, frozen and thawed before meal time.
The protein shakes and pureed foods will give you more protein than baby food. It is difficult to get all the protein that you need in a day (60 grams). So, the more than you can get in your foods of choice the better off you are going to be. If you are going to strain and puree, you want to make sure to choose a food that is high in protein diet after gastric sleeve.
Take a few weeks to think about the foods that sound good to you. You will not feel like eating much and anything that is going to motivate you to get the necessary nutrients in liquid form is going to work. It is important that you have it in your home when you get home from the hospital because you will not feel like going out to stock your cupboards after your surgery.
Many bariatric patients make protein shakes a permanent part of their diet. They make it easy to get a lot of protein with few calories. Being successful at losing weight, whether you have had obesity surgery or not, is still about making lifestyle changes.
With all the toxins your body is exposed to on a daily basis, it’s a wonder our internal systems can operate properly at all. From the second we wake up and brush our teeth to the time we go to bed, we are constantly bombarded by chemicals, all of which may be slowly destroying our health. But just how many you may ask? Well, according to some pretty reliable sources, our daily exposure is estimated to run up to approximately 2,100,00 toxins. Merely touching a receipt at the grocery store for 10 seconds can expose your body to obesogens. Moreover, sunscreen, perfume, clothing fabric, and furniture are covered in chemicals that are toxic to your body. Although your body may try it’s best to eliminate these toxins, with such an overload, it’s an impossible feat and exposure to toxins often results in a variety of health problems including allergies, respiratory disorders, immunosuppression, tumors, and cancer. External detox methods can be helpful in eliminating and there are many options to choose from such as a colon cleanse, eating clean organic foods, taking a detox bath, as well as numerous detox drinks.
Having a Regular Colon Cleanse
The purpose of a colon cleanse is to remove any build-up of waste that may have become impacted or hardened onto the walls of your intestine. A colon cleanse is definitely not a detox method for everyone, but some people do receive tremendous benefits by eliminating waste and toxins stored in their intestines. The majority of colon cleanse methods use water to loosen material in the bowels, which can then exit the body quickly and easily.
As a detox method, colon cleansing dates back as far as 1500 BC when it was used by our ancestors in ancient Egypt. For thousands of years, colon cleansing has been recognized as a way to restore digestive health, improve the body’s natural detoxification process, and reach optimal health. It was believed then, as it is now, that the buildup of waste in your body produces toxins that can poison your body causing a number of symptoms including:
Receiving a colon cleanse is thought to reduce the risk of colon cancer, improve mental clarity and immune function, and aid in weight loss. However, caution is advised since the potential side effects of a colon cleansing may include:
Vomiting and nausea
Depletion of good bacteria
You should not receive a colon cleanse if you have heart or kidney disease, ulcerative colitis, diverticulitis, severe hemorrhoids, Crohn’s disease, or rectal tumors. Caution is also advised if you are in the advanced stages of Adrenal Fatigue or particularly sensitive to detoxification.
Eating Clean and Organic
Regardless of the detox method, you decide to use, what you eat will have the greatest impact on the health of your colon. Therefore, eating a clean healthy diet of organic foods is one of the most important things you can do for your overall health. If you’re not eating organic, food is often laden with pesticides, herbicides, antibiotics, growth hormones, and ionizing radiation. It was previously shown that children who ate a primarily organic diet for 15 days had a dramatic decrease in the concentration of pesticides in their urine.
Organic crops are not only lower in heavy metals, they are rich in antioxidants and nutrients, as well as the cancer-fighting elements are known as flavonoids. Crops treated with chemicals pose a danger to your body, however, no matter how hard you try, with today’s food production policies, you will inevitably be exposed to toxins through food. Choosing to eat organic food can decrease the burden on your body and foods that aid in your body’s natural detox process includes:
Preparing Detox Drinks
Consuming detox drinks are a great method of cleansing the body and can also help eliminate belly fat and improve your metabolism. Obesity is responsible for a number of serious health problems such as type 2 diabetes, high blood pressure, and heart conditions, therefore, you should make healthy eating a priority. However, your body’s natural ability to regulate weight is often hindered by health conditions like thyroid diseases and Adrenal Fatigue.
Drinking healthy detox beverages can have many benefits. So here is a safe recipe you can blend and drink each night before bed that will help clear your colon the following morning of any food from the previous day that has settled in your intestines.
1 tsp cinnamon powder
1 tbsp flaxseed flour
1 tbsp grated ginger
Juice of 1 lemon
Sprig of parsley
Splash of vinegar
100 ml kefir
Parsley is an exceptional herb, especially for those suffering from Adrenal Fatigue, since its extremely potent anti-inflammatory properties can work wonders in helping you fight stress and anxiety. Known as the magical herb, parsley has many additional health benefits:
Inhibits cancer and tumor growth
Fights uric acid
Acts as a natural diuretic and reduces fluid retention
Treats bladder and kidney infections
Contains a large number of antioxidant flavonoids
Fights bad breath
Cinnamon has been used for over 4000 years for a wide variety of purposes, both medicinal and culinary. On the medicinal side, studies have now confirmed what our ancestors once purported: Cinnamon offers important detoxification benefits. It’s also great for Adrenal Fatigue sufferers, provides weight loss benefits, and fights allergies. Cinnamon also has anti-inflammatory elements. You use cinnamon to:
Lower the risk of cancer
Protect against cardiovascular disease
Reduce the chances of developing diabetes
Promote oral hygiene
However, due to its potent nature, it is important to consult with your health care practitioner to ensure cinnamon does not interact with any medications you may currently be taking.
Taking Detox Baths
Detox baths can be beneficial for removing toxins and are well known to improve tissue health, reduce pain, and help your body relax. Baths are a gentle and a great way of removing daily pollutants from your body, particularly for those who may be overly sensitive to other detox methods.
A simple recipe for an excellent detox bath is:
2 cups Epsom salt
2 cups sea salt
2 cups baking soda
Mix the ingredients together and store in a clean airtight container. At bath time, simply pour a cup of the mixture into the tub while the water is running. In addition, you could add essential oils such as lavender or citrus for a calming or energizing effect.
Additional Colon Cleansing Methods
Two other popular methods of cleansing the colon are:
Enema. An enema is performed by injecting fluid into the rectum in order to reach the lower part of the bowels. They are mostly used to relieve constipation or cleanse the bowels prior to an examination or medical procedure.
Colonic. A colonic, also known as colonic hydrotherapy or colon irrigation, is a procedure conducted by a colon therapist and involves flushing out the colon by pushing water through the rectum.
Enemas and colonics can benefit colon health, but make sure to exercise caution. Some enema solutions can be dangerous and enemas can lead to a number of adverse side effects including nausea, vomiting, and diarrhea. Other more serious side effects include perforation of the rectum and possible damage to surrounding organs. Case studies of colonic procedures have reported a number of side effects including abdominal cramping, stomach pain, nausea, vomiting, and diarrhea. In severe cases, colonics can perforate the bowels, cause electrolyte imbalance, lead to serious infections, and cause kidney and heart problems. For safety and to obtain optimal results, it’s best to have these procedures performed by a licensed professional.
How a Colon Cleanse and Other Detox Methods Can Improve Adrenal Fatigue Symptoms
A colon cleanse is great for those suffering from Adrenal Fatigue since it can help eliminate toxins that have been sitting in your colon for a long time. Bacteria from stagnant food or residual medications can re-enter your body through the bloodstream and cause pain in your tissues and bones, leading to a plethora of problems, unexplained aches and pains, exhaustion, and brain fog often associated with AFS.
All of the body’s organs are connected through the NeuroEndoMetabolic (NEM) stress response system and colon health are important for keeping the rest of your body healthy. To operate efficiently, the endocrine system, including the adrenal glands, is dependent on the liver. Safe and natural detox methods like a colon cleanse are known to relieve some of the stress placed on your liver by creating a cleaner and a less toxic environment in your body.
Is Detoxing Safe?
Always exercise caution when choosing an appropriate detox method. It’s important to remember that many “natural” products are not regulated by the government or any other regulatory body. Therefore, potency and safety of many so-called detox products are not guaranteed.
Be sure to discuss any new health regime with your healthcare practitioner, especially if you have underlying health issues like Adrenal Fatigue. Your body will be operating in an extremely sensitive state and you should be careful when introducing anything new into your system. In particular, a colon cleanse can have adverse side effects and may even trigger adrenal crashes.
Could the health benefits of yoga change your life? Yoga is not a religion. Although it came out of ancient India, it is not a form of Hinduism. Modern yoga dates back to 1893. Christians, Buddhists, Jews, Muslims, and Atheists alike happily practice yoga. There is certainly a spiritual side to yoga, but you do not have to subscribe to any particular belief to experience the health benefits of yoga. Yoga is a systematic technology to improve the body, understand the mind, and free the spirit. The health benefits of yoga include increased flexibility, more strength, added energy, and a thinner, more youthful appearance–all of which are desirable in Adrenal Fatigue recovery.
With practice, you are strengthening and calming the nervous system. It balances the dysfunctional stress-response system suffered by most in Adrenal Fatigue. Blood flow to internal organs is increased; more oxygen is delivered to the adrenal glands for healing; mental clutter is cleared. Spiritual as well as physical muscles are cultivated to make you happier, less anxious, and more at peace.
Because yoga builds on itself, the health benefits of yoga become more effective over time. It is equivalent to learning how to play a musical instrument: the longer you stick with it and practice the better you become and the more you get out of it.
Adrenal Yoga takes the best of traditional yoga and modifies it to suit those with Adrenal Fatigue. For example, certain stretching and strengthening exercises known as asana are removed, because they can stimulate the SNS. Gone are certain breathing techniques are known as pranayama that can trigger a release of adrenaline. Posture and lung capacity are improved as is bowel function, lymphatic draining, and the function of the immune system. Gradually one feels more balanced and the body is better able to endure the stress of daily living. Adrenal Yoga then is about restoring internal balance, and with balance, internal control. It is not about physical flexibility, as many with Adrenal Fatigue are already quite flexible. It is not about increasing strength, as many men are strong and still suffer from Adrenal Fatigue. Adrenal Yoga is able to transform liabilities such as fear, inability to relax, low energy, anxiety, and depression into strength, giving the person exercising more control and a more balanced feeling.
Adrenal Yoga is a special form of therapeutic yoga that is gently nurturing by design. It places heavy emphasis on body awareness; rhythmic adrenal breathing that is stimulatory, proper postural alignment, and movements that tone muscles. Special attention is placed on slow and relaxed motions that are suitable for all, including those that are in advanced adrenal failure and possibly close to being bedridden.
Science now realizes that changing dysfunctional habits is largely a matter of the mind. Adrenal Yoga helps by giving you greater control of your mind as well as greater understanding of the tricks it can play. This, perhaps, is what leads to a life transformation. This is particularly important in Adrenal Fatigue when emotional stressors are the major cause of dysfunction.
Those with advanced adrenal weakness will especially appreciate Adrenal Yoga and its transformational power. Adrenal Yoga focuses on enhancing and restoring parasympathetic nervous function by teaching the mind to work against the opinion. By slowing down the fluctuations of the mind, you can get in touch with a more blissful place inside. With practice, you will become more aware of a calmness at your core throughout the course of the day. It helps you to realize that much of what you routinely get upset and anxious about is not that important. It’s almost like toning down the repetitive obsession we have subconsciously about past resentments, old glories, and worries about the future. It puts our fear, desire or hate in a balanced perspective that can be dealt with in a systematic and logical manner. It forces us to stay with the present.
It lowers breathing and heart rate, increases blood flow to internal organs such as the adrenals, intestines and reproductive organs, and allows you to rest and digest. Many Adrenal Fatigue sufferers have concurrent gastric and assimilation difficulties. Adrenal Yoga enhances the relaxation response and avoids active stimulation of the SNS from exercises like backbends and strong pranayama technique. It lowers the level of cortisol when high, and modulates blood sugar levels. It does not quarrel with science but supplements science. Adrenal Yoga, therefore, complements modern medicine’s strength by providing more options for people in need of healing.
Adrenal Yoga is a holistic emphasis on strengthening your body and mind. It helps you get the most out of whatever other care you receive alternative or conventional therapy for your Adrenal Fatigue.
The Adrenal Yoga exercise series is, therefore, comprehensive and unique. The entire series is broken down into twenty-one sequential sessions that are grouped into three modules. Each module embraces specific themes customized to gently and effortlessly nurture the adrenals back to health. These themes are laid out in different sessions lasting anywhere from thirty-to-sixty minutes each. Each session, in turn, consists of a well-designed sequence of gentle postures that collectively offer a profound healing effect. The key to success is to start slow and progress through the sessions gradually and consistently, using the adrenal breathing technique throughout.
Let us Examine Each of These Modules in More Detail:
Beginning Adrenal Yoga focuses on breathing and stretching. This forms the foundation of internal control.
Intermediate Adrenal Yoga focuses on strength and toning. This serves to reverse the catabolic state and stabilize metabolic function.
Advanced Adrenal Yoga focuses on fluidity and control. This serves to fine tune internal body homeostasis.
Many have gone from being almost bedridden to an active lifestyle with the help of Adrenal Yoga. The entire series can be achieved in three to six months.
When you are done with the Adrenal Yoga series, the body is fit and toned. The internal tune-up has been accomplished, muscular definition returns. The core body function is optimized. It comes as no surprise that people report a great increase in energy, reduction in fatigue, better blood sugar balance, stable blood pressure, increased sense of calmness and reduced anxiety.
Occasional yawing is quite natural. You should, however, start taking notice when excessive yawning becomes part of your daily routine. It may very well be your body’s way of alerting you to an underlying problem.
What Happens When You Yawn?
Yawning is an involuntary process. Your mouth opens wide, and you breathe in air, filling your lungs. The eardrums stretch and extra oxygen are carried to the brain and other parts of the body through the blood, making you more alert. Sometimes a yawn is of short duration. Other times, it is a long and drawn-out, accompanied by stretching.
We are all subject to the occasional yawn throughout the day, but most of the time, there are certain conditions during which we yawn.
We yawn before bedtime when we are tired, and the brain starts slowing down. We yawn when we wake up in the morning. It is almost as if this triggers our body to get into “wake up mode”. We also tend to yawn when we get bored, as the brain becomes less stimulated. In all these instances, yawning is a way to force blood, and thus oxygen, to the brain in order to increase alertness.
Lastly, we often yawn when we see someone else yawn, or when we read about the topic. Have you yawned yet?
The Physiology of Yawning
When you yawn, the thoracic muscles in your chest, your diaphragm, your larynx (in your throat), and the palate of your mouth are all involved. Yawning also helps wet your lung’s air sacs. Air is inhaled, accompanied by a stretching of the eardrums, followed by an exhalation. There is, so far, much speculation about what causes this and not enough research to be conclusive.
We do not always yawn when we are tired. You may run a marathon and be deathly tired afterward, but not yawn. Too little oxygen to the brain may also not be a deciding factor for yawning. This is because the lungs are not usually filled to their full capacity, although deep breathing, of its own accord, does tend to keep your lungs healthy. For those in a catabolic state, with reduced rib cage expansion resulting in less oxygen in the blood, yawning may help this issue, but the majority of people require a different explanation for yawning.
Although people are prone to excessive yawning when bored, more recent studies show that the most likely reason for yawning is the body’s effort to cool down your brain. The most recent, and possibly best scientifically based study, points to this, indicating that people tend to yawn more in summer than winter, possibly due to the brain using this reaction in order to cool down.
Yawning is normal. However, excessive yawning can be due to certain medical conditions.
One cause is what is termed a “vasovagal reaction”. Besides yawning, symptoms often associated with vasovagal reactions include blurred vision, a clammy sweat, lightheadedness, pale skin, nausea, and tunnel vision. Vasovagal reactions happen when part of your nervous system that sees the regulation of blood pressure and heart rate is compromised and no longer responds as it should. This is often seen in stressful situations or when you feel you are in danger. The result is that your heart rate slows down, the blood vessels in your legs dilate, excessive blood moves into your legs, and your blood pressure drops. This drop in heart rate and blood pressure results in less blood reaching the brain. The body may automatically try to up its oxygen intake (by means of yawning) in order to ensure oxygen reaches the brain.
A vasovagal reaction and the accompanying excessive yawning may also be due to internal bleeding in the aorta area or indicate that you are about to have a heart attack or have heart issues.
Common causes of excessive yawning
The most common reasons for excessive yawning include the following:
A vasovagal reaction – As has been mentioned, a vasovagal reaction often has excessive yawning as a symptom.
Fatigue – Often, when tired, we start yawning excessively. The extra oxygen released into the blood is the body’s way of trying to stay alert.
Medications – Certain medications can lead to excessive yawning, mainly because they make you sleepy. These medications include antihistamines, certain pain medications, antidepressants, and selective serotonin uptake inhibitors.
Liver disease – The last stages of liver failure are often accompanied by excessive yawning. One of the possible causes for this reaction is the accompanying fatigue experienced during this time.
Multiple sclerosis (MS) – Studies indicate that those who suffer from MS have a tendency towards excessive yawning. It seems yawning provides symptomatic relief from MS. Additionally, those with MS also tend to have a thermoregulatory dysfunction whereby they are unable to control their body temperature. Yawning tends to cool the body down.
Epilepsy – Epileptic seizures can result in permanent brain damage that irritates the part of the brain sending out certain signals, leading to excessive yawning. This, however, is rare.
Sleeping disorders – Sleeping disorders such as insomnia or sleep apnea may cause constant tiredness, leading to excessive yawning throughout the day.
Brain dysfunctions – Research indicates that a brain tumor or stroke may lead to excessive yawning and can be linked to lesions in the brain stem. Yawning can also result from compression of the hypothalamus or the pituitary gland.
Overstimulation of the parasympathetic nervous system – The parasympathetic nervous system is a division of the autonomous nervous system. It is primarily concerned with slowing down the heart rate, conserving energy, and overseeing the activity of different glands. When this system is compromised, it often leads to excessive yawning.
Hypoglycemia – Excessive yawning is one of the first signals of hypoglycemia in diabetics.
Theories About What Makes You Yawn
There has been much speculation as to why people yawn. Hippocrates, for example, in 400 B.C. suggested that yawning might be a response to fever, in order to get rid of any bad air in the body. He likened the process to that of steam escaping from a pot of boiling water.
Centuries later in 1923, British neurologist Sir Francis Walshe noticed that partially paralyzed patients seem to regain certain motor functions during the few second duration of a yawn. He found certain patients who were unable to flex their fingers could do so when yawning. He concluded that the yawning process was a very primitive process in the brain and something we have no conscious control over.
Johanna de Vries, an obstetrics professor in Amsterdam, observed that one of the first things humans do, even during the fetal stage, is a yawn. Robert Provine, a neuroscientist, indicated that yawning is indeed a spontaneous action and part of our biological programming. We have no control over it.
Yawning due to hunger, fatigue, and boredom
As recently as 2011, Provine, a psychologist, made the argument that yawning served as one of the body’s cooling mechanisms, most especially for the brain. Studies conducted by Provine show that we have a tendency to yawn after waking, and before going to bed. We also tend towards excessive yawning when bored, while hunger tends to bring on about as well.
There are thus, generally speaking, three possible reasons for excessive yawning. It happens when our attention drifts and we find it increasingly difficult to stay focused – when we are hungry, when we are bored, and when we are tired. Yawning may thus be a signal of the body, telling it that it needs to become more alert.
Ronald Baenninger, a psychologist at Temple University, found that his test subjects tended to yawn more frequently when they had no stimulation. Yawning, he noticed, was usually followed by an increase in physiological activities, which, according to him, would suggest that the body has become more alert.
Provine mentioned that people tend to yawn due to stress, citing examples of athletes yawning before taking part in an athletic event and concert violinists yawning before they play a concerto. His research also observed soldiers making their first jump from an airplane. They tended to yawn before making the jump. This may indicate that yawning is a signal that a physiological change is taking place.
However, the issue is too complex to make sweepingly ascribe yawning to only boredom, hunger, or fatigue. Yawning can also be a social thing.
Contagious yawning is commonplace. A family member might yawn, and you find yourself following. Interestingly, research indicates that we tend to yawn after someone close to us does. We are more likely to yawn after a sibling than an acquaintance, but more likely to yawn after an acquaintance than a stranger. The closer the bond, the more likely we are to yawn when someone else does.
This type of yawning also seems limited by species. For example, you might catch a yawn from another human, but not necessarily from your dog. This seems to reflect in animals as well. Studies with chimpanzees found that, when they were shown videos of other chimpanzees yawning, they tended to yawn when seeing familiar chimpanzees yawn, but not unfamiliar ones. The same applied when the studies were conducted on baboons. This suggests that social bonds play an important role when it concerns the incidence of contagious yawning.
Age also seems to be a factor when it comes to contagious yawning. Studies found that older people were less likely to start yawning when someone else did. Personality issues such as empathy and aloofness were ruled out. This implies something else may be at work, and it may be a primitive form of social behavior or communication that you are bored, tired, anxious, or hungry, for example.
This ties in with her behavior, where it keeps all members of the herd alert on one hand, while the accompanying stretching keeps the body ready for action.
Yawning also seems to be a sympathy trigger, as contagious yawning, according to certain studies, tends to come to the fore at the same age children start identifying with the emotions of others (around four to five years of age), although autistic children do not tend to show this behavior.
Heat as a yawning mechanism
Hippocrates may have got it half-right, according to recent research from the University of Vienna. Two sets of subjects were used in their research, one group from Austria, and the other from Arizona, U.S.A. These two areas were chosen specifically for temperature differences. The hypothesis was that the brain does not function at its optimal level when exposed to high temperatures, and yawning is a way for the body to cool down the brain.
Although we do tend to yawn when we are tired, there may very well be a physiological basis for this. Exhaustion, stress, and too little sleep all cause the brain’s temperature to increase. Yawning may be an effort by the body to bring down the brain’s temperature, thereby making us feel more energetic.
As far as ‘contagious’ yawning is concerned, the Vienna researchers found that both the groups yawned most when the air outside the body was the right temperature to cool down the body temperature, but not when the air was too cold or too hot. Breathing in too hot or too cold air could potentially be dangerous to the brain. Those in Arizona thus yawned more in winter, while those from Austria yawned more during summer. This was when the outside temperature was in the optimal zone for cooling the brain.
This recent research is in line with that of the University of Albany, which used hot and cold packs for their studies. When watching a video of people yawning, the majority of their subjects tended to yawn when they had a hot pack on their head. Only a small minority yawned when applying a cold pack.
However, there’s also a possibility that yawning is a reflex action controlled by neurotransmitters in the hypothalamus, with this action leading to an increase in these neurotransmitters, certain hormones, and neuropeptide proteins.
metabolic issues such as weight gain or blood sugar problems
cravings such as for salt, sugar, or caffeine
low blood pressure
sleep issues such as insomnia
cognitive issues such as trouble remembering things
thyroid issues like hypothyroidism, feeling a cold, or dry skin
What is adrenal fatigue?
Adrenal fatigue is a surprisingly common condition, which frequently goes unidentified and is often brought on by chronic stress. Excessive yawning could be a sign of this condition.
Your adrenal glands are each situated on top of a kidney. Their main function is facilitating the body’s automatic stress response, producing cortisol to ready the body for dealing with stress. This system is called the NeuroEndoMetabolic (NEM) Stress Response. This automatic response system is governed by the brain and starts with the hypothalamus. When the hypothalamus perceives stress (which may be due to physical, psychological, or environmental factors), it sends chemical messengers – neurotransmitters – to the pituitary gland, which in turn sends chemical messengers to the adrenal glands. The adrenals increase cortisol production for the body to prepare itself to either fight or flee. These three, the hypothalamus, pituitary gland, and adrenal glands, are collectively referred to as the hypothalamic-pituitary-adrenal (HPA) axis.
Usually, once the threat has gone, the cortisol production in the adrenal glands returns to normal. However, when the stress continues, the adrenals continue with their heightened cortisol production. This has far-reaching consequences for the human biome.
Consequences of elevated cortisol
The precursor hormone to cortisol and most other hormones is pregnenolone. It is manufactured primarily from cholesterol. Due to pregnenolone being constantly changed into cortisol, not enough is available for the production of other, much-needed hormones in the body including progesterone, estrogen, thyroid hormones, and even dopamine (the feel-good hormone) in the brain.
Your digestive system slows down, while your immune system becomes compromised. Cortisol reduces your immune activities by blocking signals sent to T-cells and inhibiting inflammation, which is an essential part of the immune response.
In the meantime, your heart rate increases and your blood pressure and sugar levels rise, supplying the extra energy in an effort to prepare you to fight or run away from danger. The brain itself needs to focus on the situation at hand, and certain areas at the front of the brain are also suppressed by means of neurotransmitters sent from the hypothalamus. Brain fog, for example, is common during this period and one of the symptoms of adrenal fatigue.
At some point, the adrenal glands cannot keep up with the demand for cortisol, and they start failing. It is usually during this period, just before adrenal exhaustion kicks in, that yawning is common click here to find out more.
Inflammation is at the heart of almost all chronic diseases including cancer, obesity, and heart disease, making it the leading cause of death in the U.S. Resolving inflammation should be a priority for anyone consciously choosing a healthy lifestyle. There are many methods for eliminating and or controlling inflammation, from alternative methods such as natural foods, spices, teas, and light therapy, to more conventional approaches such as hormone replacements and medicines.
While inflammation is a normal and often beneficial process, naturally occurring to fight foreign invaders like bacteria and viruses, it can also lead to severe damage when it happens too often or at an inappropriate time. It is part of the body’s natural mechanism for healing and repairing damage, whether it is from an external cut or an internal problem, for example with the colon, heart, or brain.
The key to resolving inflammation is in prevention. This can be done by incorporating a few easy and healthy lifestyle changes into your everyday life.
How Do You Know If You Have Inflammation?
There are four classic symptoms of inflammation: redness, swelling, heat, and pain. You may not experience any of these at first, especially with low-level inflammation, but as time goes by, they may appear. Even if you can’t see or feel these symptoms, they could still be taking place in your body.
Inside your body, where you can’t see it or feel it, ongoing inflammation can trigger heart disease, cancer, diabetes, and autoimmune diseases like rheumatoid arthritis and psoriasis. When inflammation is caused by health conditions such as diabetes, fibromyalgia, adrenal fatigue, arthritis, or irritable bowel syndrome, it does not shut itself off as it should and may progressively worsen over time.
Inflammation is part of the NeuroEndoMetabolic(NEM) Stress Response, how the body handles stress. This system governs our body’s inflammatory responses and how the body detoxifies itself. The NEM stress response defends against oxidative damage, prevents stress from damaging cells further, and reduces the body’s toxicity levels. It also ensures a steady supply of glucose to keep the brain on alert during stressful events.
Aside from all the other previously listed damages that occur from inflammation, a failure in the NEM system can add more health problems to the list. That can result in an imbalance to the internal microbiome, a halt in the detoxification process, a reduction in the nutrient delivery system, and delays in recovery from physical or emotional trauma.
If you have an inflammatory condition or would like to decrease the likelihood of developing one, there are several methods you can use for preventing and resolving inflammation:
Optimizing your nutrition
Reducing physical and mental stressors
Hormone Imbalance Therapy
Hormones, stress, and inflammation maintain a steady relationship. As hormones decline, inflammation and illnesses increase. With increasing stress, hormones also decline.
The primary anti-inflammatory hormones decline naturally with age. Although hormone levels may test in the normal range, they may still be operating at insufficient levels to maintain organs and prevent diseases. Cortisol, in particular, is a major anti-inflammatory hormone for the body. Restoring balance to the other hormones helps to balance cortisol levels and reduce inflammation.
Optimizing Your Nutrition
The most powerful method for controlling and resolving inflammation is under your control, although many don’t know how important nutrition really is. Much inflammation begins in the stomach and intestines, and anti-inflammatory food choices are a prime place to begin a program for resolving inflammation.
The best food choices emphasize organic, raw, plant-based proteins and superfoods. Nutritionists recommend eating four meals a day: breakfast, lunch, dinner, and snack, more if you are pregnant. They also recommend the following guidelines:
Plenty of vegetables, especially cruciferous ones
Whole grains, nuts, and seeds
Avoid meats, fish, dairy, and eggs
Avoid fried, overcooked, and microwaved foods
Stay away from canned and boxed foods with chemicals and preservatives
It is also beneficial to take certain supplements such as a multivitamin, minerals, and fish oil. There many supplements available that can aid in resolving inflammation.
Vitamin A can play a major role in keeping your immune system from overreacting and causing inflammation. Some studies on beta-carotene found it was connected with a slower progression of chronic arthritis and helped to head off heart disease. The B vitamins, including B6, B9 (or folic acid), and B12, can lower homocysteine levels and C-reactive proteins, all signs of inflammation. Vitamin C is a great antioxidant that helps rid the body of free radicals that can cause damage in the cells and tissue, which reduces triggers for inflammation.
However, as with anything, be sure to take the appropriate amount of the vitamin or supplement for your body, considering the recommended daily allowance and other research. Always consult your primary care physician or nutritionist prior to commencing any new nutrition regimen.
Another great way to enhance the nutrient density of your diet is by using herbs and cooking spices as they contain a multitude of antioxidants, minerals, and vitamins. In fact, herbs rank higher in antioxidant levels than most fruits and vegetables, and many studies have shown that they also have unique medicinal qualities.
This was confirmed in a study conducted by top researchers from three universities who wanted to evaluate the true benefits of herbs and spices. They wanted to measure the physiological changes that occurred in the blood after consumption and whether the adsorbed compounds were able to protect white blood cells from oxidative or inflammatory injury. Could the herbs and spices actually protect DNA strands from breaking when under attack by free radicals?
Each of the 130 participants was given a small amount of a particular spice to consume daily for seven consecutive days. Blood samples were drawn prior to consumption and at the end of the trial period. A blood analysis was conducted to search for antioxidant capacity and to see how inflammation in the white blood cells was affected. It was found that four spices, in particular, had significantly positive effects on the inflammatory response system: clove, ginger, rosemary, and turmeric.
It is important to note that these responses were from exposure to normal levels of spices in food, not from the much higher levels in concentrated pill form. Participants took the same amount that might be found in spaghetti sauce or pumpkin pie.
The following were additional helpful anti-inflammatory herbs and spices:
Next time you are cooking, don’t be hesitant to add in a few more spices!
However, if you have adrenal fatigue, it is important to consider your sensitivities at this point as well. In advanced stages of adrenal fatigue, your body may be more sensitive to these spices, so proceed with caution.
Toxins are considered one of the biggest contributors to inflammation. There are three main components to resolving inflammation from toxins in the body.
First, it is recommended that you reduce any exposure toxin sources such as gases, paints, glues, preservatives, dyes, heavy metals, plastics, phthalates, bisphenol-A (BPA), and electromagnetic radiation, just to name a few.
Second, make an effort to remove toxins from the body by optimizing bowel, liver, lymph, kidney, and skin function.
Third, it is extremely important to keep your body hydrated. It is recommended to drink ½ of your body weight daily in ounces of pure water to assist in the detoxification process.
A healthy eating pattern has become a culture in daily human life since long. By eating healthy foods, our metabolism will be healthy and normal.
The motto of ‘make the food as medicine’ has grown steadily in recent decades. This trend indicates if a diet or food intake becomes an important key in preventing and treating various human health problems, without prejudice to the development of innovative medicines that exist today.
Functional foods are defined as food that is naturally or through processing (refined products) contain one or more functional components based on scientific studies and have certain physiological functions, as well as proved not harmful to health.
One of these functional foods are Probiotics.
Probiotics is a functional food ingredient which has become the trend of food and recommended by many health experts.
All products of probiotics successfully occupy the top foods with high sales rankings.
However, as a consumer, we certainly have to be smart in choosing the right food for our family and known well what effects could be happened in our body.
Food must not only contain high nutritional values, but also able to make healthy and not trigger the disease. And probiotic products meets this requirement.
As is well known, experts who are members of the Food and Agriculture Organization (FAO) of the World Health Organization (WHO) have agreed on the definition of probiotics as live microorganisms which when consumed in sufficient quantities can provide health benefits for its host (2002).
Lactic acid bacteria (LAB), including strains of bacteria that most of its declared as probiotics are eligible if as follows:
– A LAB is categorized as ‘generally recognized as safe’ (GRAS).
– LAB is still alive during processing and storing.
– LAB can survive in acidic conditions and bile salts in the digestive tract.
– LAB can attach to the intestinal epithelium.
– LAB was antagonistic against pathogenic bacteria.
Species of the LAB classified as probiotics including Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus Plantarum, Bifidobacterium spp, and Lactococcus lactis.
To determine whether the bacteria classified as probiotics or not, every strain of bacteria must pass through a variety of scientific testing, as well as safe for human consumption.
Probiotic bacteria analogous to the forefront of the army in the human digestive tract. This is because probiotics greatly affect in balancing the gut microflora in the digestive tract between good bacteria and bad bacteria.
Balancing in microflora atmosphere will affect the pattern of digestion and absorption of food in the digestive tract.
Other positive effects of probiotics on health include:
– Able to reduce the risk of lactose intolerance.
Lactose intolerance is a symptom of diarrhea that occurs in human when drinking milk. This is because humans have no enzymes that degrade lactose milk. However, probiotics are able to do it, so the process of digestion and absorption of the milk sugar is not in the form of lactose.
– Reduce the risk of diarrhea.
Diarrhea can be triggered by various factors. One is due to gastrointestinal infections caused by excessive growth of pathogenic bacteria.
And, probiotics could inhibit the growth of pathogenic bacteria due to their abilities to produce antimicrobial compounds and lactic acid (a potent weapon to inhibit pathogenic bacteria), so the number of pathogenic bacteria in the digestive tract decreased, and finally, infections and diarrhea can be cured.
– Binds carcinogens.
Some research suggests that probiotics are able to bind carcinogenic compounds (in vitro), such as heterocyclic amines during cooking of meat, fungal toxin aflatoxin B1, benzo(a) Pirene, and food contaminated with aflatoxin AF2. That absorption due to Cation exchange mechanism.
– Prevent cancer.
Increasing the concentration of probiotics in each consumption can reduce the bacterial enzyme that plays a role to activate or synthesize carcinogens, genotoxic, and tumor promoters.
In addition, probiotics can reduce the level of enzymes in the colon that converts pro-carcinogens into carcinogens. Specifically, probiotics can reduce the level of enzyme glucuronidase, azobenzene reductase, and nitroreductase.
– Lowering the pH of the colon.
Fermentation carried out by probiotics can reduce the pH of the colon with the formation of organic acids likes lactic acid and short chain fatty acid (SCFA), such as butyric acid, propionic, and acetic acid, making probiotics can maintain the condition of the colon to avoid cancer risk.
– Enhance immune response.
Probiotics can reduce the inflammatory response. This is indicated by studies of mice injected with tumor cells and given probiotics.
In the study, this treatment can reduce the occurrence of inflammation by increased immunoglobulin A (IgA) and lymphocyte cells of T CD 4+.
In addition, studies in humans also showed that consumption of probiotics can enhance the phagocytic activity of immune cells monocytes and granulocytes, and increased levels of antibodies secreted by B lymphocytes immune cells.
Solis et al. (2002) also reported that administration of fermented milk can improve the production of IFN-y interferon in children who are malnourished.
– Overcome constipation.
Constipation is caused by the transit of food debris in the colon that are too long, so it accumulated and becomes hard.
In this case, probiotics can degrades the food debris and help increase peristaltic bowel movement so that the transit time of food in the large intestine will be shorter, and ultimately did not causes constipation.
However, because probiotics are live microorganisms, it is important to pay attention to the dose of daily consumption of probiotics.
World food experts advise people to consume at least 100 ml of probiotics that containing BAL about 1 million cells/mL every day.
From the above benefits, it is time to change the pattern of our daily intake by consuming a healthy food source, such as with probiotics.
In USA, consumption of probiotics contained in fermented milk products has become a daily consumption for the health of intestines, other organs and body’s system.
Protein is a vital nutrient that your body needs to thrive. How you fulfill this need is up to you, and there are plenty of options to choose from. Adding a variety of protein sources to your diet is wise, as each contains their own individual nutrient profile and a combination of amino acids. Your body needs a variety of both to be at its healthiest. Knowing all your options and understanding the best protein per serving foods can help you add flavor and variety to your diet.
What is So Great About Protein?
Protein is one of the building blocks of life as its presence in the body is essential to cell regeneration and repair, and building muscles, cartilage, skin, and blood. It is a part of every cell, and the body would cease to function without some source of it to work with. The body actually needs large amounts of protein to sustain itself which classifies it as a macronutrient. The body needs it to be delivered consistently by external sources to nourish the system. If you are craving protein, it’s probably for a good reason.
What are Amino Acids?
Just as protein is one of the primary building blocks of the human body, amino acids are the building blocks of all proteins. The amino acids are linked together in the protein molecule in a unique fashion known as peptide linkage. Upon digestion, the protein is split into its component amino acids, which are then used to serve the body accordingly. As you will see in the protein per the serving chart below, the ultimate value of a food protein lies in its amino acid composition adrenal fatigue treatment.
All proteins are not created equal. There are many amino acids and amino acid combinations, and you must get them from food. The human body needs a number of amino acids in large enough amounts to maintain good health. Amino acids are found in animal sources such as meats, milk, fish, and eggs. Some plants, such as beans, legumes, nut butter, and grains like wheat germ and quinoa, can also be good sources of amino acids.
There are three classifications of amino acids. They are:
Essential Amino Acids. The term ‘essential’ means that they can not be made by the body and that they must be supplied through nutrition. Consuming them throughout the day, rather than all in one meal, is important.
Nonessential Amino Acids. These acids are created by the body using essential amino acids or in the process of the proteins breaking down.
Conditional Amino Acids. These are amino acids that are required due to special medical conditions such as illness and stress. Their synthesis is limited to certain pathophysiological conditions.
Plant-Based Proteins vs. Animal Proteins
Contrary to what many think, you do not need to eat animal products to get all the protein you need in your diet. There are many plant sources that give you just as much protein as animal products. In fact, many plant proteins offer even more health benefits above and beyond that of typical plant-based protein sources such as soy, legumes, and hemp.
Although an eight-ounce steak provides you with an adequate amount of protein, which your body needs, it also comes with a large amount of saturated fat, which can cause high cholesterol and other problems. On the other hand, many plant proteins provide a healthy source of fat, which is essential in your diet.
Protein Per Serving
The amount of protein a person needs in their diet varies according to the individual. On average, a healthy adult should consume approximately 10%-35% of their total caloric needs in protein. As an example, a person on a 2000 calorie diet would need 100 grams of protein (at 4 calories per gram) to supply their body with 20% of the daily calorie intake.
The following are a variety of good protein sources and their associated protein per serving content.
Protein Content: 1 cup is equal to 6 g of protein per serving
Beans are an excellent supply of protein per serving. Along with its impressive protein content, one cup of beans also provides 19 grams of dietary fiber.
Protein Content: 1 cup is equal to 19 g of protein per serving
As an easy alternative to beans, lentils don’t require a presoak of any sort. You can simply cook and eat them in 20 minutes. Along with the great protein they provide, their nutrient profile also includes 16 grams of fiber and a vibrant range of minerals.
Stress is inevitable in today’s fast-paced lifestyle. Consistent exposure to stress can often leave you fatigued which is usual. However, if you frequently experience extreme fatigue along with certain symptoms such as low energy levels, anxiety, insomnia, constipation, brain fog, low concentration level, difficulty in waking up, stubborn weight gain, craving for salty and fatty foods, then chances are high that you might be having Adrenal Fatigue Syndrome (AFS). Though the symptoms can be mild initially, if ignored, AFS can severely affect the quality of life in the later stages. Adrenal fatigue treatment proves to be an effective method to correct adrenal dysfunction.
Why Is It Important To Go For Adrenal Fatigue Treatment
Adrenal fatigue is one of the prevalent health problems that several people worldwide suffer from. Yet modern medicine does not recognize the debilitating condition. Despite having medicines and prolonged rest period fatigue can still persist. In the initial stage of AFS, symptoms can be mild or there might be no symptoms at all. However, your body starts responding, as the condition advances. AFS if left untreated can severely affect the quality of your life. Going about the everyday task can turn out to be difficult. Long hours of rest and diet tend to provide only temporary relief. You will soon start experiencing fatigue within few days. Resorting to adrenal fatigue treatment is an effective path to optimal recovery.
Adrenal fatigue can weaken your body paving a path for various disorders. In fact, AFS can be the underlying root cause of several other health issues. In such cases, it is essential to undergo adrenal fatigue treatment in the first place as it helps in addressing the root cause of the problem which conventional medicine fails to do. Further, healing your adrenals helps in regaining the body’s energy level and stamina so your body can respond well to the other treatment process. It is not surprising to note that correcting adrenal dysfunction alone can help provide relief from numerous health problems.
Healing Your Adrenals The Natural Way
Stress is the major cause of adrenal fatigue. Your body is equipped with NeuroEndoMetabolic (NEM) Stress response System that functions as a natural stress-fighting mechanism. It is a delicate system of complex networks comprising of six circuits and organs that work in a close coordination to help fight stress. The six circuits include stress, inflammatory, metabolic, neuro-effective, detoxification, cardiotoxic and hormonal. A pair of walnut-shaped adrenal glands present on the top of the kidney is also part of the NEM system.
When your body senses stressful situation, the NEM system signals your adrenal glands for secreting anti-stress hormone cortisol for dealing with stress. However, with consistent stress, the adrenals get overburdened and are not in a position to secrete adequate cortisol. As a result, the stress-fighting ability of your body is reduced leading to adrenal fatigue.
Imbalance in cortisol level can also affect the other systems and circuits of your body. With adrenal fatigue treatment, your adrenals get recharged and start to function normally. The three key tools of adrenal fatigue treatment include adrenal fatigue diet, adrenal fatigue exercise, and managing stress.
·Adrenal Fatigue Diet
Diet is a vital part of adrenal fatigue recovery. Adrenal fatigue diet is specially designed to rejuvenate and recharge the adrenals. It supplies your adrenals with all the required nutrients for healing. The diet comprises of nutrient dense foods to accelerate the recovery process. In adrenal fatigue diet, 30 – 40 percent should comprise of fresh organic vegetables. Vegetables that are frozen immediately post harvesting can also be used. Consider lightly steaming the vegetables to ensure the nutrients remain intact. Serve with healthy fats such as coconut oil or olive oil. The other 20 to 30 percent should comprise of lean proteins and similar portion need to come from healthy fats such as nuts and seeds. The remaining portion of the diet should be from legumes, whole grains, beans, and whole fruits.
Including Himalayan pink salt in diet provides your body with several essential minerals. Adrenal fatigue treatment recommends mild body detox. Drinking plenty of water gently flushes out accumulated toxins from the entire system which is crucial for recovery. Consider cutting down nicotine, coffee, and alcohol. Having small frequent meals helps in maintaining consistent energy levels. Based on individual nutrition requirement, supplementation can also be included under the guidance of experienced clinician.
·Adrenal Fatigue Exercise
AFS sufferers need to avoid strenuous exercise. Adrenal fatigue treatment focuses on practicing adrenal restorative exercises, adrenal breathing exercise, and adrenal yoga to relax your adrenals, calm the nervous system, and balance the complete stress-response system. Adrenal fatigue exercises help reduce stress and alleviate AFS symptoms.
Stress can be inevitable in the present world. Managing stress is an important part of adrenal fatigue treatment. Practicing adrenal restorative exercises proves an effective method to manage stress. Consider staying away from stressors related to lifestyle, inflammatory, dietary and mental causes. Food allergy, sleeping late, environmental toxins, excessive coffee or nicotine intake, long hour usage of computer and cell phones are some of the stressors that can trigger fatigue symptoms.
AFS can be deceptive and debilitating. Adrenal fatigue treatment under the guidance of a professional therapist proves an effective method to correct adrenal dysfunction by addressing the root cause of the problem. Adrenal fatigue diet, adrenal fatigue exercise, and managing stress are the three vital components of the adrenal recovery process. Following adrenal fatigue protocols, making healthy lifestyle choices and seeking the guidance of health professional can help alleviate adrenal fatigue.