How to Hike Safely and Avoid Common Injuries

How to Hike Safely and Avoid Common Injuries

M Hasan    5:23 AM   

Understanding Preventable Hiking Injuries

Many hiking injuries are preventable, yet each year in North America, approximately 500 hikers lose their lives, and over 10,000 others require some form of rescue. These statistics have long been a source of frustration for Dr. Robert Scanlon, a physician with over two decades of experience in critical care and an avid hiker and backpacker.

Scanlon took up hiking later in life as a way to manage the stress of his profession. However, he quickly became aware of the number of people who were injured, killed, or required search-and-rescue efforts. This realization led him to examine the recurring issues that contribute to these incidents. He found that most of these situations could be traced back to five key preparation skills: hydration, weather awareness, navigation, crossing waterways, and height and fall risk management.

The Importance of Preparation

Scanlon’s research led him to a quote by Desmond Tutu that resonated deeply with him: “There comes a point where we need to stop just pulling people out of the river. We need to go upstream and find out why they’re falling in.” This insight inspired him to explore the root causes of hiking-related accidents and develop strategies to prevent them.

His findings culminated in a new book titled Surviving the Trail, which offers practical advice on how to prepare for hikes effectively. Scanlon emphasizes that while trails welcome all, many hikers arrive with more enthusiasm than knowledge. His goal is to provide a foundation of knowledge and pre-hike strategies that can significantly reduce the likelihood of dangerous situations.

Hydration Strategy

One of the most crucial aspects of trail preparation is hydration. Simply bringing water is not enough, according to Scanlon. The amount needed varies based on factors such as pace, terrain, humidity, and temperature. For instance, a hike in a desert environment like southern Utah may require significantly more water than a walk through the Adirondacks.

Hikers should calculate their water needs based on these variables and decide whether they will carry it themselves or collect it from natural sources. If collecting water, it’s essential to have the necessary tools, such as filters and purification tablets, to ensure it’s safe to drink.

Scanlon notes that even a basic hydration strategy is better than none, as dehydration can lead to serious health complications.

Preparing for the Elements

Weather conditions can change rapidly, especially in mountainous regions. Hikers often underestimate how quickly the weather can shift, leading to unexpected challenges. For example, a hike in Colorado might start off sunny but quickly turn into a stormy situation due to the unpredictable nature of mountain weather.

To stay safe, hikers should familiarize themselves with the expected weather conditions for their destination. Dressing appropriately for both hot and cold temperatures, carrying multiple layers, and planning the timing of the hike to avoid extreme heat are all essential steps. Staying hydrated and taking regular breaks to assess one’s condition can also help prevent heat exhaustion or hypothermia.

Learning to Navigate

Navigation is another critical skill for hikers. Many people get lost due to wandering off the trail, poor weather conditions, or losing their group. Solo hikers, particularly men, are at a higher risk of getting lost, with 79% of those who become lost hiking alone.

Scanlon suggests that hikers learn to follow trails, recognize site-specific markers like cairns or tree swaths, and know how to read a map. Investing in a GPS device or learning to use a compass can also be invaluable. Additionally, hikers should carry a headlamp in case they need to navigate at night.

Minimizing the Risk of Falling

While hydration, weather, and navigation are the most common issues, hikers must also be prepared for potential hazards like water crossings and heights. Even a short fall from a height can result in serious injury. Scanlon recommends that hikers study maps and satellite images of their intended route to understand elevation gains, difficulty levels, and potential risks.

The Ultimate Goal

Scanlon believes that by focusing on these five key areas—hydration, weather, navigation, water crossings, and height awareness—hikers can significantly improve their safety. In today’s social media-driven world, it's easy to get caught up in the idea of reaching a scenic vista for a perfect photo. However, Scanlon reminds readers that the ultimate goal of any hike is to return home safely.

Run Coaches Share 5 Annoying Training Mistakes—And How to Fix Them

Run Coaches Share 5 Annoying Training Mistakes—And How to Fix Them

M Hasan    9:45 PM   

Common Running Mistakes That Can Hold You Back

No runner is perfect, and if you think you are, just ask a coach. Whether you’re a beginner training for your first 5K or a veteran logging marathon miles, chances are you’ve picked up a few habits that hold you back from better running. For example, maybe you tackle every run like it’s race day, you rarely look up from your watch, or you signed up for a marathon just because Harry Styles did. Don’t worry: You’re not alone. In fact, these and other training missteps are so common they’ve made it onto coaches’ lists of pet peeves. The good news is that they’re fixable, and once you address them, you’ll run stronger, stay healthier, and actually have more fun on your runs.

That’s why we asked eight run coaches about the bad habits that bug them most. Here’s what they said, why it just might derail your training, and how to break the pattern.

1. Running Every Run Too Hard

One of the most essential skills in running is learning how to control your pace—yet it’s also one of the most common mistakes run coaches see. Many athletes, especially beginners, default to running everything at the same medium-hard effort, says Alysha Flynn, founder and coach of What Runs You. “It feels productive in the moment, but it actually sabotages both fitness and recovery,” she says.

True easy runs should feel suspiciously effortless. “Easy days should feel so relaxed you almost question whether you’re doing enough,” Flynn explains. If you can’t comfortably chat with a friend or wouldn’t feel up for repeating the same run tomorrow, you’re probably going too fast.

The same pitfall can arise in marathon training (not just in those new to running), where runners often try to complete nearly every workout at or near race pace, explains Janet Hamilton, C.S.C.S., founder of Georgia-based Running Strong. “Doing all your workouts at high intensity is an invitation to injury,” she warns.

The solution is understanding the purpose of each run in the context of a training plan, she says. Easy miles build aerobic capacity, teaching your body to use oxygen more efficiently so you can run longer. Threshold runs improve your speed endurance, and faster intervals build anaerobic fitness, making you more explosive. You can’t train everything at the same time, so it’s important to focus on doing each workout exactly as it’s designed. “Once athletes understand the purpose of each workout, they’re more willing to slow down when it’s time to go easy,” Hamilton says.

Marathoners suffer the most by foregoing easy days, says Kai Ng, New York City-based USATF- and RRCA-certified run coach. Ng often sees runners blasting through zone 2 efforts too fast, only to end up huffing, puffing, and walking with sore joints. “They’re training the wrong system,” he says. “Going out too hard stresses your anaerobic system instead of strengthening your aerobic system—the one you actually need for 26.2 miles.” He compares it to driving: your watch or heart-rate monitor is just feedback, like the speedometer. But the real skill is learning how to use the gas and brake pedals effectively.

Coach-approved tip: Pace control is a developed skill, but mastering it almost always begins with slowing down on easy days. That way you arrive at your speed sessions fresher, sharper, and ready to actually hit faster paces.

2. Ignoring Your Current Fitness

“How am I supposed to be ready to run my goal pace on race day if I’m not training at that pace now?” It’s an all-too-familiar query for Jeff Gaudette, owner and head coach at RunnersConnect. At first, this question may seem like it should receive answers in the pacing section above. However, the solution is a bit different.

Gaudette explains that runners who ask this question often ignore their current fitness level when starting to train for a marathon, jumping into workouts right away based on their goal pace rather than their present ability. The disconnect often comes from template training plans. Gaudette says many runners choose plans based on a goal finish time, but instead of progressing up to those paces, they begin right at them when they’re not ready. “That’s just not how training works,” he says. This practice can lead to overtraining, burnout, and injury.

For example, if a threshold run is designed to slightly dip into your anaerobic system, running it too fast just misses that fine line entirely and vaults you into a zone that throws off your workout and makes recovery more difficult. Do this regularly, and you end up in that overtraining zone where injuries and progress regression can pop up.

The solution, according to Gaudette, is steady progression, starting from where you are now.

Coach-approved tip: Use your last race as a benchmark to find your current training paces. If you haven’t raced, the easiest way to measure your current fitness is with a mile time trial. From there, you can use your paces for training and set a more personalized goal finish time. Once you’re comfortably hitting your training paces and recovering well from workouts, speed up! “The goal is that by race day, you’ve advanced your fitness enough that your physiological reality is now your goal race pace,” Gaudette says.

3. Over-Relying on Data

Running watches and apps are powerful tools—but they also turn into shackles. Obsessing over heart rate, pace, or mileage totals can paralyze athletes to the point where they lose touch with how they feel, says Andrew Evans, RRCA- and 80/20 Endurance-certified run coach. “Sometimes the best thing you can do is leave the numbers behind for a few runs and trust your body,” he says.

Running by effort helps athletes reconnect with their natural rhythm, and it can be eye-opening to realize that your body—not your watch—ultimately determines how much you can handle on any given day.

“I’ve been at the track with runners doing 400-meter repeats, and they’ll stop at 350 meters because their watch buzzed,” says Alex Morrow, RRCA- and USATF-certified run coach and founder of Resolute Running. It seems extreme, but it’s the perfect example of the disproportionate trust runners place in their gadgets and data over… basically everything else. In those moments, the watch isn’t helping—it’s taking control of your running.

Morrow also notes that watches can convince runners that skipping or shortening key workouts is fine as long as the weekly mileage number looks right, when in reality the structure and purpose of the plan matter more than the numbers on the screen.

Coach-approved tip: Evans encourages his athletes to use cues like breathing rhythm, perceived effort, or the “talk test” to judge intensity. Morrow agrees, saying “the more you trust yourself rather than the beeps on your wrist, the stronger and more adaptable you’ll be on race day.”

Next time you head out for an easy run, leave your watch at home. Take in your surroundings and pay attention to how you feel while you run.

4. Letting Peer Pressure Dictate Your Races

Not every marathon is meant for you. Too many athletes sign up for big-name races just because their friends or Instagram feeds make them feel like they should, notes Laura Norris, RRCA-certified run coach and owner and coach at Laura Norris Running.

While sure, it could be a motivating tactic if you enjoy running with your friends, Norris emphasizes the commitment level it takes to successfully train for, and complete, a full marathon. “If you don’t actually want to run 26.2 miles, it’s going to be a miserable experience,” she says.

She advises runners to reflect honestly on whether the prospect of training for a big race excites you or feels like a burden. And remember, registering doesn’t obligate you to follow through. Dropping a race because it no longer fits your life or goals isn’t failure, it’s wisdom.

Coach-approved tip: Choosing races because you want to run them, not because you feel obligated to or because everyone else is, makes your experience more rewarding.

5. Disrespecting Your Training Plan

Training plans aren’t just a list of runs, they’re carefully-designed roadmaps that balance hard efforts with recovery, build fitness gradually, and lead to peak fitness at the right time. But one of the biggest mistakes coaches see is athletes treating those schedules as optional guidelines.

Runners often fall off track when life gets busy, then try to cram in workouts as race day looms, says Vanessa C. Peralta-Mitchell, RRCA-certified run coach, owner of VCPM, Inc., and creator of Game Changers. That last-minute surge not only undermines fitness but also spikes injury risk.

To combat this, Peralta-Mitchell has athletes go through a “control and distraction” exercise, identifying what they can plan for (like laying out clothes, meal prepping, or adjusting schedules) and what they can’t (like weather or work emergencies). She encourages her athletes to build their running routines around the controllable factors in life, making training more consistent and sustainable.

She says that if you don’t do this, and allow those uncontrollable distractions to consume you and derail your training, “you will grow frustrated and waste mental and emotional energy.”

Morrow adds it’s easy for him to predict a rough race when his runners don’t follow their training plans. “They deviate from the plan, skip long runs, cram workouts, then wonder why race day didn’t go well,” he says.

Missing a workout or two isn’t the end of the world, but repeatedly blowing off important sessions can derail your training. Instead of improvising when you miss a workout, trust the structure of the plan and move forward with your next workout. Trying to compensate for a missed effort by squeezing too much into too little time leads straight to overtraining, injury, or burnout, which coaches can see coming a mile away.

If you train with a run coach, communication also plays a role. Morrow says he’s encountered many runners who hesitate to tell him when they’ve missed runs or want to shift workouts around, thinking it’s a bother. He implores athletes who do use coaches to use the resources available to them. “You’re paying me; this is my job,” he says. It goes beyond the obligation though; he says that athletes who talk to their coaches the most are more often the ones who perform the best.

Morrow says being curious, asking questions, and letting your coach help you run your best will give you the best results come race day. That’s what they’re there for!

Coach-approved tip: Consistency is the most important factor of training. Respecting the training schedule doesn’t mean never missing a run, but it does mean trusting the progression of the plan and safely adjusting (and communicating with your coach) when life gets in the way.

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Mediterranean Diet and Exercise Prevent Type 2 Diabetes, Study Shows

Mediterranean Diet and Exercise Prevent Type 2 Diabetes, Study Shows

M Hasan    10:14 PM   

The Power of Lifestyle Changes in Preventing Type 2 Diabetes

A recent study has shown that a combination of a lower-calorie Mediterranean diet, regular exercise, and professional nutritional support can significantly reduce the risk of type 2 diabetes in individuals who are overweight or severely obese, particularly those aged between 55 and 75. This research highlights the potential for lifestyle modifications to have a profound impact on public health.

Dr. Frank Hu, coauthor of the study and a leading expert in nutrition and epidemiology at Harvard T.H. Chan School of Public Health, emphasized that modest and sustained changes in diet and lifestyle could prevent millions of cases of type 2 diabetes globally. According to the findings published in the Annals of Internal Medicine, participants who followed a lower-calorie Mediterranean diet, engaged in moderate daily exercise, and received professional weight loss support experienced a 31% reduction in their risk of developing type 2 diabetes compared to those who only followed the Mediterranean diet.

Hu explained that this significant reduction is likely due to multiple factors, including improved diet quality, increased physical activity, and modest weight loss. Participants also saw a notable decrease in body fat percentage, particularly visceral adiposity (belly fat), and an improvement in their body mass index. These changes in body composition may have played a crucial role in reducing diabetes risk.

Christopher Gardner, a professor at Stanford University, initially found the study results "boring" because it was well-established that calorie reduction, a plant-forward diet with healthy fats, and exercise can help prevent type 2 diabetes. However, he later recognized the study's significance, noting that most people struggle to maintain these lifestyle changes over time. In contrast, the participants in this study demonstrated remarkable adherence to the program over six years, leading to lasting lifestyle changes.

Long-Term Support and Adherence

The study is part of a larger eight-year randomized clinical trial called Predimed-Plus, conducted in Spain. It involved 6,874 participants with body mass indexes ranging from 27 to 40, all of whom had metabolic syndrome—a condition characterized by high blood pressure, high blood sugar, altered cholesterol levels, and excess abdominal fat. Metabolic syndrome is a known risk factor for insulin resistance and type 2 diabetes, as well as heart disease and stroke.

Half of the participants were asked to follow a Mediterranean diet with a 30% reduction in calories, which equates to about 600 calories per day. They were encouraged to limit added sugars, refined breads and cereals, butter, cream, processed meats, and sweetened drinks. The diet included a higher proportion of healthy fats, such as extra virgin olive oil, along with balanced amounts of carbohydrates and protein.

Participants also engaged in 45 minutes of aerobic exercise daily, six days a week, alongside strength, flexibility, and balance exercises. This combination of dietary and physical activity changes was designed to promote long-term health benefits.

The Role of Professional Support

To ensure adherence, the intervention group received support from trained dietitians three times a month during the first year, followed by monthly group sessions and individual check-ins every three months for the remaining five years. This ongoing support helped participants maintain their lifestyle changes and achieve greater weight loss than the control group.

In contrast, the control group received monthly supplies of olive oil but only general nutritional and exercise advice twice a year. They did not have calorie restrictions, structured exercise programs, or specific weight-loss goals.

Understanding the Mediterranean Diet

The Mediterranean diet, often described as an eating style rather than a strict diet, has been associated with numerous health benefits. Studies suggest it can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. It emphasizes plant-based foods, whole grains, legumes, nuts, and healthy fats like extra virgin olive oil. Red meat is consumed sparingly, while oily fish rich in omega-3 fatty acids is encouraged.

Social interactions during meals and regular physical activity are also integral to the Mediterranean lifestyle. Eating with family and friends, mindful eating, and engaging in movement and exercise are key components of this approach.

Embracing a Healthier Lifestyle

Adopting a Mediterranean-style diet can lead to long-term health improvements. By focusing on whole, nutrient-dense foods and incorporating regular physical activity, individuals can enhance their overall well-being and reduce their risk of chronic diseases. With the right support and commitment, making sustainable lifestyle changes is not only possible but highly beneficial.

5 Foods Women Over 50 Should Eat for Anti-Inflammation, Per Dietitians

5 Foods Women Over 50 Should Eat for Anti-Inflammation, Per Dietitians

M Hasan    7:30 AM   

Foods to Support Healthy Aging After 50

As you move into your 50s, maintaining a healthy lifestyle becomes increasingly important. This stage of life often brings changes such as hormonal shifts, increased risk of chronic inflammation, and the need for better support for brain, bone, and muscle health. Fortunately, incorporating specific nutrient-rich foods into your diet can make a significant difference in how you feel and function as you age.

The Top Five Foods for Healthy Aging

1. Berries

Berries like blueberries, blackberries, strawberries, and raspberries are packed with antioxidants that help combat inflammation and support cognitive health. These fruits are easy to add to meals or snacks, making them a convenient choice for busy lifestyles. They are also a key component of the MIND diet, which is designed to protect against cognitive decline. With two out of three Americans experiencing some form of cognitive decline by age 70, including berries in your diet can be a proactive step toward preserving brain function.

2. Beans

Beans contain compounds such as peptides, polyphenols, and saponins that have anti-inflammatory properties. They are also high in fiber, which supports gut health and can help manage menopause-related digestive issues. A single cup of black beans provides about half of your daily fiber needs and offers plant-based protein that helps prevent muscle loss as you age. Whether eaten as a side dish, in salads, or as part of a stew, beans are a versatile and nutritious addition to any meal.

3. Dark Leafy Greens

Dark leafy greens such as spinach, kale, watercress, and bok choy are rich in vitamins A, C, E, and K, along with powerful polyphenols and other phytochemicals that help reduce inflammation and oxidative stress. These greens are also an excellent source of calcium, magnesium, and potassium, which are essential for maintaining strong bones during menopause. For those who find it challenging to eat traditional salads, adding dark leafy greens to smoothies can be an easy way to boost your intake.

4. Salmon

Salmon is one of the best sources of omega-3 fatty acids, which are known for their anti-inflammatory effects. Including salmon in your diet can support heart health, reduce joint stiffness, and help preserve brain function. It’s also a great source of vitamin D and high-quality protein, both of which are crucial for maintaining muscle mass and bone strength. Creative ways to enjoy salmon include making homemade poke bowls or using it in stir-fries.

5. Nuts

Nuts are a powerhouse of nutrients, offering antioxidants, healthy fats, and minerals such as magnesium and selenium. Almonds and walnuts are particularly effective at reducing inflammation, while Brazil nuts are known for their ability to lower oxidative stress. For those who don’t consume fish, walnuts provide a valuable source of omega-3 fatty acids. Nuts make for a convenient and satisfying snack that can be enjoyed on the go.

Additional Tips for Healthy Aging

In addition to dietary changes, there are several other lifestyle factors that contribute to healthy aging:

• Stay active: Regular physical activity helps prevent chronic diseases, reduces the risk of falls, and supports muscle and bone health. Incorporating a mix of cardio, strength training, balance exercises, and stretching into your routine can maximize benefits.
• Socialize: Maintaining meaningful relationships and staying socially engaged can improve mental health and reduce the risk of chronic illness.
• Prioritize sleep: Quality sleep is essential for overall health, helping to lower disease risk and improve mental and physical functioning.
• Get regular checkups: Routine health screenings and vaccinations play a vital role in preventing illness and managing existing conditions.

By combining these dietary and lifestyle strategies, you can take proactive steps toward aging well and maintaining your overall health. Making small, consistent changes can lead to long-term benefits, ensuring that you enjoy a vibrant and active life well into your later years.

Men Who Live Alone Later in Life Often Share These 9 Habits

Men Who Live Alone Later in Life Often Share These 9 Habits

M Hasan    6:30 AM   

Understanding the Habits That Lead to Loneliness in Older Men

Loneliness among older men is a growing concern that affects many individuals as they age. This issue often stems from habits formed over decades, which can lead to social isolation and emotional disconnection. Recognizing these patterns can help men make informed choices to foster more meaningful relationships and a fulfilling life in their later years.

Putting Work Before Relationships

One of the most common habits is prioritizing work over personal relationships. Many men focus heavily on their careers, believing they can reconnect with loved ones later. However, relationships require consistent effort and care. As a result, by the time men reach their 60s or 70s, former friends may have moved on, leaving them feeling disconnected. The lack of attention to personal connections can significantly impact their quality of life during retirement.

Relying on Their Partner for Social Connections

Another habit involves relying on a partner for social engagement. While this can be beneficial, it creates a dependency that becomes problematic if the relationship ends. Men who do not cultivate their own friendships often find themselves isolated when they lose their spouse. It’s essential for men to develop independent social skills to maintain connections throughout their lives.

Avoiding Vulnerability at All Costs

Traditional expectations around masculinity often discourage men from expressing emotions. This avoidance can create emotional barriers that prevent deep, meaningful relationships. Over time, these walls can lead to superficial interactions, making it difficult to form genuine connections when life becomes challenging.

Neglecting Health Until It’s Too Late

Failing to prioritize health can have serious consequences. Many men neglect preventative care, leading to mobility issues that limit their ability to participate in social activities. Health problems can isolate individuals, making it harder to engage with others and enjoy life.

Failing to Cultivate Hobbies Beyond Work

Some men focus solely on their careers, leaving little room for hobbies or interests outside of work. This can be particularly challenging during retirement, as they may struggle to find purpose and structure. Developing hobbies can provide opportunities to meet new people and build communities.

Letting Technology Replace Human Connection

While technology offers convenience, it can also contribute to loneliness. Many men substitute real interactions with screen time, believing online connections are sufficient. However, face-to-face interactions are crucial for emotional well-being. Over-reliance on technology can weaken social skills, making it harder to form and maintain relationships.

Moving Frequently Without Building Community

Career-driven relocations can disrupt social networks. Frequent moves often mean starting over in building friendships, which many men overlook due to work demands. This instability can lead to a lack of deep community ties, making it difficult to find support in later years.

Dismissing “Small Talk” as Unimportant

Men who dismiss casual conversations miss out on opportunities to build relationships. Small talk serves as a foundation for deeper connections. By avoiding these interactions, men may unintentionally signal that they prefer solitude, missing out on potential friendships.

Refusing to Ask for Help or Support

A strong sense of independence can be beneficial, but it can also lead to isolation. Men who avoid asking for help may struggle to form reciprocal relationships. Learning to seek support is essential for maintaining social connections and building a network of care.

By recognizing and addressing these habits, men can take proactive steps to enhance their social connections and overall well-being. Investing in relationships, health, and personal growth can lead to a more fulfilling and connected life in their later years.

Magnesium Supplement Guide: Choose the Right One for You

Magnesium Supplement Guide: Choose the Right One for You

M Hasan    12:00 AM   

Understanding the Role of Magnesium in the Body

Magnesium is a mineral that has gained significant attention for its potential to improve sleep, reduce stress, and prevent muscle cramps. Many people have tried magnesium supplements or received recommendations from pharmacists. However, it’s crucial to understand that not all forms of magnesium function the same way. Some are designed for digestive health, others for muscle relaxation, and only one type has shown remarkable effects on brain function: Magnesium L-Threonate.

In recent years, magnesium supplements have become increasingly popular globally, including in Israel. People often turn to these supplements to address issues like muscle cramps, sleep disturbances, and stress. Research has also highlighted the importance of magnesium in various bodily systems, from muscles and nerves to cognitive functions like memory and concentration.

The Growing Issue of Magnesium Deficiency

In Israel, magnesium deficiency has become more common in recent years. One major factor is the widespread use of desalinated water, which lacks magnesium entirely. Additionally, modern farming practices and soil degradation have led to lower mineral content in food. This combination means that even individuals with a well-balanced diet may still experience deficiencies.

Different Types of Magnesium Supplements

To fully grasp the significance of Magnesium L-Threonate, it’s helpful to understand the different types of magnesium available:

• Magnesium Oxide: This form is poorly absorbed by the body and is typically used for digestive purposes, such as relieving constipation.
• Magnesium Citrate / Gluconate / Carbonate / Glycinate: These forms are more easily absorbed and are commonly used to treat muscle cramps, promote relaxation, and support overall well-being.
• Magnesium L-Threonate: This unique form stands out due to its ability to cross the blood-brain barrier, allowing it to directly impact cognitive functions.

Scientific Evidence Supporting Magnesium L-Threonate

Studies on Magnesium L-Threonate have revealed its potential to enhance memory and mental abilities. One notable study published in Nutrients in 2022 involved 109 healthy adults aged 18–65. Participants were divided into two groups, with one receiving a daily supplement containing Magnesium L-Threonate, phosphatidylserine, vitamin C, and vitamin D, while the other received a placebo. The results showed significant improvements in cognitive tests, including memory, processing speed, and learning ability.

Another study involving animal models found that Magnesium L-Threonate improved learning, reduced oxidative stress, and positively affected the gut-brain axis. In a separate clinical trial focusing on sleep quality, participants who took the supplement reported better sleep, increased alertness, and improved mood and productivity.

Magnesium in Food Sources

While magnesium can be obtained through food, the availability of this mineral in modern diets has declined. Foods rich in magnesium include nuts, seeds, legumes, whole grains, dark green vegetables, and fruits like bananas and avocados. Dark chocolate and cocoa are also good sources. However, due to changes in agricultural practices and irrigation methods, the magnesium content in these foods may be lower than previously recorded.

It's important to note that Magnesium L-Threonate is not found naturally in food. It is a synthetic compound created in the lab by combining magnesium with threonic acid, a breakdown product of vitamin C. Therefore, the only way to obtain this specific form is through a dedicated supplement.

Choosing the Right Supplement

When selecting a magnesium supplement, it's essential to look for products that contain Magnesium L-Threonate rather than other forms. This supplement is widely available in health stores and online, with various brands offering it. There is no need to commit to a specific brand, as long as the product clearly states it contains the correct form of magnesium.

Conclusion

Magnesium plays a vital role in numerous bodily functions, from muscle activity to brain health. With increasing levels of deficiency due to environmental and agricultural factors, it's important to monitor symptoms like fatigue, stress, and cramps. A balanced diet can meet some needs, but in certain cases, supplementation may be necessary. For those looking to support cognitive health, Magnesium L-Threonate offers a promising option backed by scientific research.

Does blood sugar tracking help non-diabetics?

Does blood sugar tracking help non-diabetics?

M Hasan    6:09 PM   

Understanding Blood Sugar and Its Impact on Health

Blood sugar, or glucose, is the primary source of energy for the body. It comes from the carbohydrates we consume, which are broken down by the digestive system and absorbed into the bloodstream. Once in the blood, glucose is transported to cells where it is used for energy or stored. This process is regulated by insulin, a hormone produced by the pancreas. Insulin helps cells absorb glucose, ensuring that blood sugar levels remain stable.

For people with diabetes, monitoring blood sugar is crucial because their bodies either don't produce enough insulin or can't use it effectively. This leads to high blood sugar levels, which can cause serious health complications over time. However, the question remains: Is blood sugar monitoring beneficial for non-diabetics?

What is Blood Sugar?

Glucose is essential for energy metabolism. As Dr. Brigitte Bäuerlein, a nutritional scientist, explains, "It's our currency in energy metabolism." Blood sugar levels are measured in milligrams per deciliter (mg/dL) and typically rise after eating, especially after consuming foods high in simple sugars or refined carbohydrates. In healthy individuals, these levels return to normal within a few hours. But in diabetics, this balance is disrupted due to issues with insulin production or function.

Stress can also affect blood sugar levels. When the body is under stress, such as during a hectic day in a busy city, the liver releases glucose into the bloodstream as part of the "fight or flight" response. This can lead to temporary spikes in blood sugar.

Methods of Testing Blood Sugar

There are several ways to monitor blood sugar levels. The most common method involves a blood glucose meter, which requires a small drop of blood obtained through a finger prick. Another method is the hemoglobin A1c (HbA1c) test, which provides an average of blood sugar levels over the past two to three months. This test is often used by medical professionals to diagnose diabetes.

A more advanced option is the continuous glucose monitor (CGM), which uses a sensor placed under the skin to measure glucose levels in the interstitial fluid. These devices provide real-time data and can be connected to a smartphone or receiver. While CGMs offer convenience, they require proper training and may not be cost-effective for non-diabetics.

What is a Glucose Spike?

A glucose spike occurs when there is a sharp increase in blood sugar levels, usually after consuming foods high in simple carbohydrates. These spikes can lead to intense cravings for sugary or processed foods, creating a cycle of highs and lows. When the body releases too much insulin to manage the spike, blood sugar levels can drop rapidly, resulting in a "crash" that leaves you feeling hungry and fatigued.

Can Non-Diabetics Benefit from Monitoring?

According to Bernhard Kulzer, head of the research institute at the Bad Mergentheim Diabetes Academy, non-diabetics generally do not need to monitor their blood sugar levels. The body naturally regulates glucose through the release of insulin and glucagon, hormones that help maintain balance. However, there are exceptions.

Endurance athletes may benefit from monitoring their blood sugar to avoid "hitting the wall," a state of sudden energy depletion caused by low glycogen stores. For individuals with a family history of diabetes, checking blood sugar levels for a short period can help understand how certain foods affect their body. However, long-term monitoring is not necessary unless there is a specific medical reason.

Pros and Cons of Monitoring Blood Sugar

Monitoring blood sugar can provide valuable biofeedback, helping individuals understand how their diet and lifestyle choices affect their body. This information can be useful for making informed decisions about nutrition and exercise. However, interpreting the results requires knowledge and guidance. Without proper understanding, the data may not be meaningful.

Kulzer advises against constant monitoring for healthy individuals, noting that it can be costly and unnecessary. Bäuerlein warns that obsessing over every meal could lead to compulsive behaviors, particularly around food choices.

Blood Sugar and Weight Loss

While stable blood sugar levels can contribute to better overall health, they are not the sole factor in weight loss. According to Bäuerlein, individual responses to sugar vary based on factors like age, muscle mass, and activity level. Kulzer emphasizes that calorie intake is the key to losing weight. To shed pounds, one must consume fewer calories than their body burns through daily activities and metabolism.

Healthy Nutrition Practices

Maintaining a balanced diet is essential for preventing glucose spikes and reducing cravings. This includes eating plenty of fruits, vegetables, fiber, and lean proteins while limiting empty carbs and added sugars. Avoiding sugary drinks and snacks, such as soft drinks, juices, and smoothies, can help reprogram food preferences over time.

Starting meals with a salad or vegetables can slow the absorption of glucose into the bloodstream, helping to maintain more stable blood sugar levels throughout the day. Making mindful food choices and staying informed about nutrition can lead to long-term health benefits for everyone, regardless of whether they have diabetes or not.

8 Hidden Heat Stroke Warning Signs Doctors Can't Ignore

8 Hidden Heat Stroke Warning Signs Doctors Can't Ignore

M Hasan    5:35 PM   

Understanding Heat Stroke: Causes, Symptoms, and Immediate Actions

There are few things that feel better than a brisk walk outside on a warm, sunny day. However, if you're working hard in sweltering temperatures, you may be putting yourself at risk for heat stroke. While it does take time for heat exhaustion to develop into heat stroke, knowing the possible heat stroke symptoms can be the difference between staying safe and healthy and putting your body in a dangerous position.

Heat exhaustion and heat stroke are similar but have some key differences. Heat exhaustion comes down to a couple of factors: exposure to uncomfortably high temperatures over several days and a lack of fluids. This can lead to lots of sweating, rapid breathing, and a fast but weak pulse.

Types of Heat Stroke

There are two forms of heat stroke, explained by J. Luke Pryor, Ph.D., A.T.C., C.S.C.S., a kinesiologist and researcher in the Hydration, Exercise, and Thermoregulation Laboratory in the Department of Exercise and Nutrition Sciences at the University of Buffalo.

Classic Heat Stroke

Classic heat stroke generally comes on gradually and affects very young and elderly people who have trouble maintaining their core body temperature. People who don’t have a way of cooling down—say, folks who live in a building without air conditioning during a heat wave—are also at risk of classic heat stroke. In these instances, the person may not realize they’ve become hot because their body temperature is steadily rising over many hours or days.

Exertional Heat Stroke

Exertional heat stroke is more sudden and occurs in people who are active in high temperatures. In fact, heat-related illness can come on within hours on particularly hot and humid days. It can affect anyone exercising in the heat, but those who are doing strenuous activity—such as endurance athletes (like runners and soccer players), football players (who sweat it out in stifling equipment), and laborers (like construction workers)—face the highest risk.

“When we begin to exercise, we produce an incredible amount of heat,” Pryor explained. Typically, our sweat cools us down, but with exertional heat stroke, that doesn’t happen. When your organs overheat (which can occur during outdoor workouts on sweltering days) your body’s temperature-control center can malfunction.

So in turn, your internal temperature rises—and when it reaches 104 or 105°F, that’s when things start to get really dangerous. When you get that hot, the cells inside of your intestines get damaged, which can leak toxic substances into your blood and cause multiple organs to fail, Pryor said.

8 Heat Stroke Symptoms to Look For

How do you know if you're dealing with heat stroke? Experiencing one or more of these signs means it's time to take action.

1. High Body Temperature
   If your body temperature hits 104°F or higher, you could be dealing with heat stroke. If you take someone’s temperature and it’s lower than that—but they still exhibit other heat stroke symptoms or feel that something is wrong—you should still do what you can to cool them down and get medical help.

2. Muscle Cramps
   Also known as heat cramps, muscle cramps can be one of the earliest symptoms of heat-related illness during exercise. You may experience painful spasms—particularly in your legs, arms, or abdomen—when you sweat it out in high heat.

3. A Lack of Sweat—or an Abundance of It
   When you spend a long time in extreme heat, your body stops trying to maintain its core internal temperature. So during traditional heat stroke, you may actually stop sweating. However, you’ll probably start sweating like crazy if you’re experiencing exertional heat stroke.

4. Confusion or Trouble Walking
   Exertional heat stroke throws your central nervous system out of whack, so a lack of coordination, confusion, aggression, or the inability to walk are huge red flags.

5. A Poundin Headache
   A throbbing headache is another common sign of heat stroke. This symptom is typically due to dehydration or the overall impact heat stroke has on the central nervous system.

6. Dizziness, Nausea, or Vomiting
   As you continue to sweat, your body will become increasingly dehydrated. The heat will start to affect various organs, all of which can exacerbate any of the heat stroke symptoms on this list and can lead to dizziness, fainting, nausea, or vomiting.

7. Skin Redness
   In instances of both traditional and exertional heat stroke, the body directs blood flow toward the skin as it tries to cool itself down, making it appear red.

8. Elevated Heart Rate or Trouble Breathing
   Your heart is put under an immense amount of stress when you overheat. Why? It needs to pump harder and faster to make sure your body’s natural cooling systems are working to keep your temperature balanced.

What to Do If You Think Someone Has Heat Stroke

The best thing you can do is rapidly and aggressively cool the person down while you wait for help to arrive. Here are a few measures he said you can take:

• Move the person to a cooler place. Get them out of the sun and into the shade or a cool room indoors.
• Fill a tub with ice water and have the person soak for 15 to 20 minutes.
• If a tub is not available, hose them down with cold water, pour a bottle of water over their body, or take them to a nearby lake, river, or anywhere with cool water.
• Get them to drink water or a sports drink. This might be difficult if the person is extremely light-headed, confused, and irritable, so you might need to wait until they cool down before they can tolerate fluids.

A Year at a $25K Wellness Club: What the Elite Know About Health

A Year at a $25K Wellness Club: What the Elite Know About Health

M Hasan    5:00 PM   

A New Approach to Wellness

Health is an investment, and at Love.Life, a new wellness center co-founded by former Whole Foods Market CEO John Mackey, it’s a pricy one — between $7,500 and $25,000 per year. When I was invited to check out the facility and get a complimentary health assessment as part of a press visit, I felt like I was getting a taste of how the wealthy do wellness — all without spending a dime.

Love.Life is just one of many wellness-focused facilities popping up around the country, and it comes at a time when preventive care is a major health focus. You’ve probably seen celebrities like Kim Kardashian getting full-body MRIs and other concierge medical services. Data-driven approaches to wellness are all the rage, and places like Love.Life are answering the call.

What $25K Gets You

According to its website, Love.Life’s goal is to “inspire and empower individuals to retake control of their health and achieve transformative, lasting results through evidence-based care and personal accountability.” It boasts a “supportive community and compassionate care team that meets individuals where they are on their personal health journey.”

It’s part concierge doctor, part gym, part spa — designed to be a one-stop shop for meeting your holistic health needs. The space, located in an outdoor mall in El Segundo, Calif., is massive. In addition to its physician facilities, there’s a pickleball court and high-tech strength equipment on the gym floor. There’s also a slew of different longevity treatments for members to use, from red light therapy beds and lymphatic drainage suits to cold plunge tubs and individual infrared saunas. Not a member? There’s also a cafe that’s open to the public and serves up healthy food options. (Vegetarian alternative to bone broth, anyone?)

But forget cafes anyone can enter: I was there to cosplay as someone who could afford to drop thousands a year out of pocket on her health. After all, access to all Love.Life has to offer is expensive. While the fitness and recovery membership ($4,600 per year) offers gym and recovery treatment, it doesn’t come with medical care. The lowest-tiered level for that option — the $7,500 per year Silver membership — comes with credits for the above-mentioned longevity treatments, plus advanced lab panel testing, a DEXA bone density scan, a cardiac screening and a gut and oral microbiome test. Also included are five appointments with a physician per year, access to an accountability coach and a nutritional consultation.

The highest level — the $25,000 platinum membership — tacks on a Prenuvo full-body MRI, a 10-day wear of a glucose monitoring device, 10 practitioner appointments and something called “spiritual health programming,” which involves meeting with a spiritual intelligence coach for an hour to create a growth plan that aligns with your wellness goals. As part of my free visit, I’d have my blood drawn for a complete lab workup, do a DEXA scan and have a longevity assessment on the gym floor with a trainer.

22 Vials of Blood, a DEXA Scan and a Fitness Assessment

Love.Life believes the more you know about your health, the more equipped you are to tackle any challenges associated with it. I, too, love information — and as someone who writes about health and wellness for a living, I have more access to it than some. Earlier this year, I got a full-body MRI through SimonMED, hoping to learn more about what’s going on in my body. (I learned I should get a follow-up head MRI with contrast to follow up on some surprising findings; insurance is still pending.) I also wear an Oura ring and religiously track my steps, sleep and “readiness” via its metrics. Needless to say, I didn’t blink when Love.Life said they’d need 22 vials of my blood for the panel. I’d happily bleed for the sake of better health!

Love.Life’s holistic approach meant a half-day of assessments. First, a phlebotomist drew those 22 vials of blood from me (though lab results would take weeks). The DEXA body composition scan I did gave me more immediate results. Despite prioritizing my spin bike over weight training recently, the scan showed that I hadn’t lost a significant amount of muscle like I’d feared.

I was less thrilled by my lackluster results during the longevity assessment on the gym floor: While I hit the normal markers on almost every assessment (I wanted exceptional, obviously), I totally flubbed the farmer’s carry. Curse you, grip strength.

But the best part of the visit? After my bloodwork was done, I was handed a smoothie (to make sure I didn’t pass out) and sat down with Dr. Jaclyn Tolentino, the lead functional medicine doctor at Love.Life. For more than half an hour, Tolentino and I discussed my health concerns: What were some pressing issues I was facing physically and mentally? How was my nutrition? My sleep? Stress levels? Did I take supplements?

As a fairly healthy person, I didn’t have many issues to bring up, but I did note that I occasionally had headaches from low blood sugar and needed to keep my cholesterol in check, as I have a family history on that front. And I mentioned I was relieved to see my DEXA scan confirmed I was keeping muscle tone, given I had slacked a bit on resistance training lately.

Tolentino listened carefully and suggested how Love.Life might be able to help. Here, you don’t just have a doctor, you have a care team that’s as invested in your health as you are. My bloodwork would be sent to a range of experts who would come up with a holistic plan to address all my health needs. That blood sugar issue? Maybe I could consider trying a glucose monitor. Tolentino added that a personal trainer could help create a realistic, sustainable resistance training plan, which a nutritionist would ensure was properly fueled.

Putting All That Data to Use

When my bloodwork results came back weeks later, I did an hour-long video call with Tolentino to discuss them. Tolentino went through each significant finding and explained, in detail, what it meant. Hormonal levels that appeared elevated, she said, were a result of the birth control pill I’m on and nothing to worry about. My iron levels, however, were something that should be addressed. Tolentino recommended taking a daily supplement and checking these levels again in six months. She noted that a Love.Life nutritionist could also help make sure my diet has enough iron.

All of this is a far cry from how I experienced medicine in the past. I’ve been frustrated with doctor visits that only cover one issue at a time. I could bring up my sore throat during an appointment, but sorry, no mentioning that secondary ear issue without a follow-up visit, thanks to insurance billing issues and doctors on a time crunch. All I hear is: a second copay. Another hour off work. The sense that it might be easier and cheaper not to dive that deep into any health concerns. After all, there’s a reason I haven’t made that follow-up head MRI appointment.

But at Love.Life, I had the luxury of time, and I didn’t have to worry about insurance drama. I didn’t have to choose which medical issue was the most pressing to bring up. I felt heard by Tolentino, and encouraged to share as much as possible. The different parts of our bodies all function together. Shouldn’t they be treated as a whole?

The Catch

Yet it’s impossible to talk about Love.Life without acknowledging the so-called elephant in the room: the cost. Love.Life charges membership fees that are out of range for most Americans. Health care providers who have an hour to listen to your needs? That’s a luxury service.

It’s also worth noting that Love.Life can’t do everything, like, say, do a liver biopsy. Instead, its high cost comes with the pledge that it may (emphasis on may, of course) be able to prevent disease and allow you to live a happier, healthier existence. And while lifestyle interventions are crucial in order to protect against certain diseases — such as diabetes and heart disease — they’re certainly easier to achieve when you have the luxury of a care team at your beck and call.

That said, the information I received from Love.Life did help me make some significant lifestyle changes. I’m now taking an iron supplement, but also being far more diligent about getting iron from nutritional sources, like leafy greens, tofu and nuts. And I’m also back to taking mid-afternoon walks: Tolentino informed me that my vitamin D levels were down a bit, and said that getting some sunshine during that time of day can be a great way to boost them.

Overall, these changes are simple and low-cost — no membership fee required. Still, if I hadn’t gone to Love.Life, I may not have felt compelled to take these health markers quite so seriously. While I won’t be paying for a membership (in this economy?!), I do now feel more confident to tackle these challenges on my own.

7 Hidden Protein Deficiency Signs Dietitians Know About

7 Hidden Protein Deficiency Signs Dietitians Know About

M Hasan    12:00 AM   

Understanding the Subtle Signs That You Need More Protein

Protein is a vital nutrient that plays a crucial role in maintaining overall health and well-being. While most people meet the minimum protein requirements, there are instances where the body may not be getting enough high-quality protein to support its needs. This can lead to various subtle signs that indicate an imbalance in your diet.

The Importance of Protein in Daily Life

Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. It also helps keep you feeling full longer, which can aid in weight management. However, when the body lacks sufficient protein, it can send out signals that may not always be obvious.

7 Under-the-Radar Signals That You Need More Protein

1. You’re Always Hungry
   Feeling unsatisfied after meals or experiencing frequent hunger can be a sign that you're not getting enough protein. Protein helps regulate appetite by boosting hormones that make you feel full. Without enough protein, you may find yourself reaching for snacks more often.

2. You’re Always Getting Sick
   A weakened immune system can result from inadequate protein intake. When you consume enough protein, your body breaks it down into amino acids, which are used to create immune cells and antibodies. If there’s a shortage of these building blocks, your immune system may not function as effectively, making you more susceptible to illnesses.

3. Your Muscles Ache
   Persistent muscle soreness or weakness, especially if you’re not heavily training, could be a sign of low protein. Protein is necessary for muscle repair and recovery. If your body doesn’t get enough from food, it may start breaking down muscle tissue to meet its needs, leading to discomfort.

4. You’re Not Hitting Your Fitness Goals
   If you're working out regularly but not seeing improvements in strength or body composition, it might be due to insufficient protein. Active individuals require more calories and protein, and without meeting these needs, your body may use the protein for energy instead of muscle growth.

5. You Heal Slowly
   Recovery from injuries or surgeries can be delayed if your protein intake is inadequate. Protein provides the raw materials needed for tissue repair and remodeling. Without enough, healing processes may take longer than expected.

6. Your Hair, Skin and Nails Don’t Look Healthy
   Poor nutrition, including a lack of protein, can affect the health of your hair, skin, and nails. Protein is essential for strong hair strands, healthy skin, and resilient nails. If you notice thinning hair, brittle nails, or dull skin, it may be a sign that your diet is lacking in this important nutrient.

7. You’re Feeling Down in the Dumps
   Mood changes, such as increased irritability or depression, can sometimes be linked to protein deficiency. Increasing protein intake by even 10% may help improve mood by supporting the production of serotonin, a hormone that boosts feelings of well-being. Protein also helps stabilize blood sugar levels, preventing mood dips.

What You Can Do

If you’re experiencing any of these signs, it’s a good idea to consult with a healthcare provider or a registered dietitian. They can assess your diet and determine if insufficient protein is contributing to your symptoms. Developing a healthy eating plan that includes adequate protein can help you feel your best and support your overall health.

Remember, while many people meet the minimum protein requirements, individual needs can vary based on activity level, health status, and dietary restrictions. Ensuring you get enough high-quality protein is essential for maintaining optimal health and preventing the subtle signs of deficiency.