I have heard so many things about apple cider vinegar (ACV) recently that I’ve decided to look into it myself. Not knowing enough about something doesn’t deter me from sharing what I find… I look for excuses to jump into the research and see if there are any significant benefits to everything I might expose myself to! So… Here we go!✓ Here are a few of the health benefits I’ve heard about…and then..whether or not there is evidence to supports it. 1- Apple Cider Vinegar Reduces Blood Sugar Many of you may already know that Type 2 diabetes is characterized by insulin resistance. This means that your body does not react as it should to the insulin your pancreas releases. You make insulin… your body is not sensitive enough to respond to it, so the sugar in your blood…stays there instead of being picked up by your body cells and used as energy.✓ 2. So, where does this benefit from vinegar come from? Vinegar makes your body more sensitive to insulin! Research showed a 34% improvement in insulin sensitivity in diabetic participants and a 19% improvement in the control group. So benefits were observed in both diabetics and non-diabetics. Just having some vinegar before bed can even help reduce your morning blood sugar levels. Research has recommended that vinegar be looked into for POSSIBLE adjunct therapy for diabetes (adjunct = besides, to…other diabetic meds). So does this mean you SHOULD add apple cider vinegar to your diet? Why not? 3. Not only can it add to the flavor of your foods, …but if it can also help you maintain your sugar within the normal range, then I don’t see why you wouldn’t. This DOES NOT mean you should stop your medications and replace them with ACV. Always mention changes to your diet to your physician, especially when done to affect your health.✓ Weight Loss 1. Weight Loss Research shows that acetic acid, a component in vinegar … all kinds of vinegar…promotes weight loss in MICE! IT showed decreased food intake and changes in the microbes in the gut (both of which can affect your weight). One study among obese Japanese participants found that daily vinegar intake reduced weight, BMI, waist circumference, fat around the belly, and blood triglycerides.✓ So… should you add some ACV to your diet to help you maintain or lose weight? Sure.. why not. If food is medicine, then use it to your benefit! 2. Apple Cider Vinegar Improves Acne No actual evidence for this was found. The closest thing was a study done on alternative medicine that had vinegar in it, meant to be applied externally and combined with a low-calorie diet. It showed improved symptoms in acne. However, there were other ingredients in the medication, and it was combined with a lower calorie diet. It’s hard to say the vinegar was the cause of the improvement based on that information.✓ So if you like apple cider vinegar, and since using it, you’ve noticed an improvement in your acne… by all means, continue using it. Suppose you’ve never tried it but want to.. why not. Give it a shot! If applying ACV externally improved your acne.. then be sure to let me know! I’d love to hear more! 3. Apple Cider Vinegar: Great for your Heart Two things can be affected here… oxidative stress (the stress that leads to plaque deposition in your arteries, which then closes them up, preventing blood from getting to the heart, aka causing a heart attack)….and the blood pressure. So let’s talk about those two for a second here. With regards to oxidative stress… a reduction of oxidation was seen in High Fat Fed RATS. No individual results yet… meaning that these results don’t help us much other than… obese rats benefited. Sure, research usually begins with animal trials and later human trials…but no social study has been released yet. What about blood pressure? Evidence supports the effect of Acetic Acid (inside ACV) on blood pressure. It has been shown to lower blood pressure. How? In a way similar to a class of drugs used to treat high blood pressure (Angiotensin-Converting Enzyme Inhibitors, aka ACEI such as lisinopril and captopril, etc.). This drug inhibits the conversion of angiotensin into angiotensin II (which causes vasoconstriction and, therefore, higher blood pressure). By preventing that conversion, you don’t have angiotensin II and therefore don’t have that constricted blood vessels that lead to higher blood pressure. Acetic Acid has been shown to act similarly. It doesn’t prevent the conversion to angiotensin II… but it does affect renin, which can lead to angiotensin II. So by reducing renin, there is less angiotensin I to convert to angiotensin II. Which has the net effect of lowering blood pressure? Hopefully, I didn’t lose you guys with all that science!! I know I know I couldn’t help myself! 4. Anti-Cancer The only piece of evidence here was conducted in mice where they saw cell death of cancer cells and inhibition of inflammation with the use of COCONUT WATER VINEGAR. But.. beyond that, there isn’t anything too substantial to support the use of ACV in cancer prevention. If you like it, and you feel better by taking it. I don’t see why you shouldn’t continue using it. But as for using it specifically for cancer prevention, there isn’t enough evidence to show that it does. But relax… and consume on…ha! 5. Varicosity Symptoms A study found that applying apple cider vinegar (externally) over the areas affected by varicosities helped improve symptoms such as leg cramps, pain, swelling, itching, leg fatigue, and pigmentation (meaning darkening of the skin). It even helped reduce the anxiety from social appearance as well as pain perception. For those who have never had varicosities in their lower extremities, this may not seem like a big deal, but for those who have… this will likely make you want to start applying some apple cider vinegar to the areas affected. Not only were these results found… they were statistically significant, which
Baby, don’t hurt me… kidding… HA! Though… What is love? It’s such a powerful emotion! And it’s not specific to just one thing or person. You feel it for your pets, your friends, your family, significant others, and yourself! Especially yourself. What is LOVE? LOVE is at the core of everything! What career you choose, what hobbies you take on, what skills you wish to perfect. LOVE moves us all.. and we need it more than you think. So this coming week, I want you all to forget that Valentine’s Day is about one specific relationship.✓ I want you to think; it’s about every single relationship you have ever had with anyone, including yourself. As humans, we are social beings. We need to connect with other humans. Social isolation can be extremely harmful. Have any of you heard of Harlow’s monkeys? Harry Harlow was an American psychologist who used monkeys to study emotional attachment and separation from their mothers. Monkeys preferred a mom that was cuddly (cloth mom that gave the monkey food), and further, monkeys who had a cuddly mom looked for the mom when presented with stressful situations. Monkeys with metal moms (who also gave nourishment) rocked back and forth and threw themselves on the floor when presented with stressful situations.✓ Harlow found that the maternal bond depended on more than just getting food. It depended on things like love and affection. So yes, love is everywhere and at the core of every relationship. Let’s not forget that LOVE is exceptionally beneficial for your mental health and wellness. What is LOVE? When you do things you love, you have a positive effect on your brain, including stress reduction. When you love or are in love, similar things happen. There is a calming effect, anti-stress effect on your mind and body when you LOVE. So this Valentine’s Day I hope you realize that when “Love is on the Brain”… its no joke. It’s also hormonal. Oxytocin plays a role in love, protective feelings, and attachment. Not only that, but did you guys know that oxytocin, the hormone released when you love, has healing properties…. In the heart?? So yes… it can heal a broken heart. It has therapeutic properties in the heart, anti-inflammatory, and anti-oxidant properties when it comes to atherosclerosis, aka plaque formation in the arteries.. which leads to heart disease. Not only that, but animals in isolation don’t heal as well as social animals. Mothers of premature babies are motivated to touch and hold their infants. Create the bond. It reduces the stress response of the infant and improves weight gain and outcomes. As you can see, there is so much more to love than just one type of relationship. Let’s not forget the love you have for yourself. Self-esteem and self-respect are at the core of loving yourself. If you don’t see reasons to love yourself, your self-esteem and self-respect fall low. This brings about doubt, self-isolation, depression, and more. So this Valentine’s Day, Love yourself! Treat yourself! Love your family, love your friends. Do things you love with the people you love. Give your brain what it needs to stay healthy. I have always said that a healthy mind helps you have a healthy body and vice versa. The mind-body connection is as essential as any. So… what’s love got to do with it? EVERYTHING! Happy Valentine’s Day! And don’t miss out I’m Bananas For Bananas; Wanna Know Why? Coffee What’s Good What’s Bad? Share: More Posts NewsLetter Recent Articles Discover More Articles
What’s the first thing you do in the morning? Grab a cup of coffee. You’re not alone! Millions of people around the globe depend on coffee to begin their day. Do you think they’ve researched this? Yes! Scientists and doctors are divided over one issue, is coffee good or bad for health? Let’s find out. First, what are the benefits of coffee? Coffee boosts Performance We can all vouch for that cup of black coffee when it comes to performing at our best. The caffeine present in coffee increases the level of adrenaline in the blood, which helps us to prepare better for physical exertion and gives us more stamina.✓ Coffee boosts memory A study by the University of Florida reveals that having coffee decreases your chance of getting dementia and Alzheimer’s. People who consume coffee regularly experience a slower rate of cognitive decline and lower risk of cognitive impairment.✓ Coffee lowers the chance of getting oral cancer The risk of getting mouth and upper throat cancer is lower in people who drink coffee daily. May decrease pain associated with exercise One study showed that a caffeine dose 1 hour before exercise helped decrease leg pain by 27% if in hot environments (33 C), but had no effects in the cold. Also, pain perception was 74% higher in the heat than in the cold, and caffeine partially tempered it. Cognitive Benefits of Coffee Coffee improves our focus, concentration, and alertness. What about the risk of Diabetes? Reduce the risk of getting type 2 diabetes lowers the risk of stroke. A meta-analysis showed that 4 cups or more of coffee per day was preventative Longevity. A new study found that people who drink more coffee live longer! How? Telomeres are small protective ends on your chromosomes, …which you get 23 from mom, 23 from dad. As your DNA replicates, the telomeres get chopped off, and eventually, the DNA dies, your cell dies, and your age. Coffee was found to be associated with longer telomeres. Therefore you live longer! Negative Effects of Coffee But what is wrong about it? Drinking excessive coffee disrupts sleep patterns. It also increases anxiety making you more restless. So, if you have insomnia or are sleep deprived, having coffee may increase your problem. Caffeine interacts with some drugs and may cause adverse effects.✓ If you have thyroid, depression, or take psychiatric drugs, you should consult your doctor about drinking coffee. Postmenopausal women should restrict their intake of caffeine as they may experience the spinal bone loss if they are taking enough calcium. People who suffer from heartburn and acid reflux should avoid drinking coffee as it may aggravate the symptoms. Coffee may not be prudent in people with high cholesterol. It has been found in a study that caffeine is bad for babies. Even unborn babies are sensitive to it. So, pregnant women should stay away from it or restrict their intake to only one cup a day, which is advised by their OBGYNs during pregnancy. Why? Some studies show that maternal caffeine intake early in pregnancy is associated with behavioral disorders later in the life of the child. Other studies show that as long as it’s <300mg/day, then there is little risk to the fetus. Another study showed that high caffeine intake during pregnancy was associated with adverse effects on fetal growth. Babies were born smaller. They had smaller head circumferences, all of which are known as small-for-gestational-age infants at birth. Meaning, they were born smaller. Are you perplexed? Cannot decide whether to have your coffee or not? We would suggest you drink coffee in moderation. Do not take coffee after 8 ‘o’clock as it may disrupt your sleep, but if you’re like me, you might still get Zzz’s you need. If you have Diabetes or high blood sugar, you may be told to limit yourself to one or two cups of coffee. Studies show that moderate coffee intake is NOT HARMFUL in these diseases, and some studies even show that average caffeine intake may reduce the risk of developing Diabetes.✓ If you suffer from acid reflux or heartburn, switch to decaf. What about if you have high blood pressure? You can continue drinking your coffee! Studies have shown that regular intake of caffeinated coffee does not increase your risk of high blood pressure (hypertension). Even during pregnancy, no association has been found between coffee and maternal blood pressure.✓ A healthy lifestyle, getting enough nutrition, and physical exercise is what you need to remain healthy. If you love coffee, consume it. If you feel like you had one too many cups today and feel a bit jittery, chances are you should lower your intake the next day. Being of Colombian heritage, I love coffee! And depending on the day, I can drink between 1-4 cups a day. During medical school, I had like 4.. but more recently, I have cut back without trying to. Don’t miss Childhood Obesity in Florida Share: More Posts NewsLetter Recent Articles Discover More Articles
Recently, I have been asked a lot about something called Intermittent fasting (IF). I went straight to the research to look for the possible benefits and adverse effects of such a diet. I don’t think this kind of diet would be unhealthy. As with anything, the more research out there, the more confusing something can become. Sometimes the more we search, the less we know for sure, always saying we need to know more. This is okay. I’m about to tell you everything I have found—both pros and cons; Both sides of the story. Whether or not you should do a diet like this is entirely up to you. It would be best if you discussed all of this with your doctor, your nutritionist, or fitness instructors. There is a chance that when you ask your doctor about IF, they may respond with “not sure, I’d have to look into it.” ” It is way better to get that response rather than to hear “it is great” or “it is terrible and unhealthy doesn’t ‘t do it.” ” There are different types too! There is Alternate IF, Modified IF and Time-Restricted IF. So many different kinds! So let us get into what each type means. Alternate IF This means that two days a week, you do not eat and do not drink anything. This is known as the 5:2. On the other days, you eat like you usually would. You alternate between fasting and eating days. Notice, I said. Usually, this does not mean binge eat unhealthy fatty foods like three big macs and a shake because you’ve fasted for 24 hours the previous day. The research found that this kind of IF reduced fasting insulin and glucose levels. However, the effects were not much different from regular caloric restriction while eating low calories every day of the week. One study looked at a combination of education. Some found that IF lowered triglycerides (TG), cholesterol, certain cancer risk factors, and inflammatory markers. Weight loss was also noted. However, other studies found that although these things to occur, LDL (BAD cholesterol) also increased. Another issue was that people in the survey complained of constant hunger on fasting days, which “did not decrease over time,” so it might not be an achievable intervention to improve the health of a community Modified IF This is similar to Alternate IF; the difference is that on the “fasting days” instead of not eating or drinking anything at all, you only eat or drink 20-25% of what you usually would. Overall results from many studies show that there is weight loss, with some improvement in sugar levels, inflammatory markers, insulin resistance. Very similar to the Alternate IF. However, they were not able to show that this kind of calorie restriction was any better than any other type of diet in which calories are restricted. Some people reported feeling less tension and anger and a positive effect on self-confidence. Other people said headaches, low energy, feeling cold and irritable. This diet does not have the same impact on everyone, so it’s important to listen to your body and change your diet and exercise regimens to you individually. Time-Restricted IF These diets generally have a fasting interval of about 12-20 hours. This means the remaining 4-8 hours are the eating permitted hours. There are some differences. You can either do one meal a day (lunch usually), OR you can use your eating interval to space out three meals in the day of equal calories as if you would have the one meal/day. It sounds confusing, so I hope I didn’t make that worse. This type of dieting has similar results to the above two. Lower cholesterol, glucose, insulin, and some other factors, which would improve your immunity (ability to fight infection) and improved insulin sensitivity. Comparing the one meal a day to the three meal a day type of diets: There was higher weight loss in those who only consumed one meal/day. Drawbacks? Yes! Those who only ate one meal a day complained of feeling more hungry the morning after their fast. Who likes to feel hungry? I don’t, which is why this diet wouldn’t be for me (but it still could be for you). That explains the benefits and downfalls of each type of IF. But I am sure you want to know whether or not this is a proper diet, or if it’s’s even good for YOU. Am I right? Okay, here is the bottom line: Any fasting, such as overnight fasting, has shown to level your metabolism and put it into a “steady state.” Meaning not high and not low, just regulated. Any of the above three can lead to weight loss, between 3-8%. However, other diets that are low in calories can lead to a weight loss of 4-14%. These diets, as well as any other low cal diet, can lower visceral fat, insulin resistance, fasting insulin, and glucose. So there are some benefits, but these can be reached through other less strict diets as well. Alternating between fasting and eating days may be the worst one. Not because it’s unhealthy as it has similar benefits as the other 2, but because many people complain of hunger, and hunger is not something you want to feel. 4. There are some benefits, as you can see, but everyone reacts differently. These kinds of diets can also alter your sleeping patterns, mood, and exercise endurance. Okay, that’s it. Intermittent fasting is a thing now, and it’s’s becoming more popular. Regardless of which diets you choose to follow, do your research. Ask people who do them, and ask them for guidance. Make sure you are keeping track of yourself and monitoring how you feel both in energy, mood, and overall wellbeing. And if you feel great, healthy, strong, and energized, then, by all means, continue doing what you’re doing. Make sure you consult with your doctors too. Oh… I forgot to mention this one last thing. IF, in combination with exercise, has much more potent effects on your weight! Okay, now I’m being done! Stay healthy! Share: More
Being raised by a pilot turned realtor, and an interior designer became a realtor. I was taught early on that it’s always about LOCATION! TRAVELING is NO DIFFERENT! I have had the privilege to travel to the most beautiful places in the world, the most famous, the most exotic, and the most inspiring. I have not been ALL OVER the world… but from what I have seen. I already have my favorites.✓ Today’s location choice: GREECE. My love of Greece was sparked early on… IN BOOKS… IN A CLASSROOM! Greek Mythology stole my heart pretty quickly, and then when I was in high school, I was able to visit Athens, Mikonos, and Santorini. It was a dream come true I can’t deny it, and I can’t wait for the day when I get to go back. The thing I love about Greece is history! The mythology! The Mediterranean Diet! HELLO! When I travel, I go crazy for food! Good food! And boy did I find it while in Greece. Let’s talk monumental.. whoops I meant monuments HA! My favorite of all the temples in Athens was the temple of Poseidon.. the god of the Sea. Why? It’s not just because I love the water. But the temple was intentionally built to oversee the SEA! At the top of a gorgeous hill.. this stone monument was made… and all you can see behind it is the beautiful open waters. The sight was breathtaking, which is why it was my favorite. https://youtu.be/w_Zq8pDR2AU un Fact: Before this trip, we were reading about Lord Byron, a famous British Poet. And guess whose signature I found on one of the stones on POSEIDON’S TEMPLE? YES!! Lord Byron’s! I snapped a picture and everything! I was very excited. Nerd alert, I know. I do that a lot, especially when traveling. That is why I love it! I get to be where these ancient philosophers, writers, musicians, politicians were. You can share a spot with history.. and it’s an incredible feeling. But Athens was not my favorite CityCity in Greece though it may seem so. No… my favorite was and still is Santorini. Now, this is the place I would love to retire to one day. Buy my own white house with blue windows. I was overlooking the gorgeous blue ocean. Walk up and down the narrow steps, winding all around the City, eating delicious Olives and Mediterranean food.✓ My first experience in Santorini has been the root of A LOT of laughter in my family. We still talk about my particular experience up the mountain on a donkey.. all the way to the top where we were finally able to dismount this crazily hilarious animal, walk around the town.. meet lovely people and eat delicious food. So what is this story? The story we tell as often as we remember it? Picture it. I was about sixteen years old. First time in Greece. First time in Santorini. I was given a choice: “Should we go up on the lift or the donkey.” Adventurous young me (still brave older me) said: DONKEY! So there we were my parents and I each mounting our donkey. Our guide.. on foot, climbed the steps, directing the donkeys from the bottom to the top.✓ Let’s just say.. a person who is deathly afraid of heights like oh I don’t know.ME! Should probably not have chosen the one experience, that means looking over an abyss! Down a tall mountainside WITHOUT RAILINGS! On a donkey! Whose hoofs kept slipping and sliding on the muddy gravel ground. At one point… the donkey got so close to the mountainside (the safe side) that it scratched my leg because it was made up of sharp, rough, and dirty stones. I instinctively raised my left leg as high as I could so high… that when my mom’s donkey (that was ahead of me) slipped on the gravel ground backed into my donkey and towards my toe… I inadvertently stuck my big toe under its tail and into its butt! And got it full of DONKEY POOP! Yea, yea, laugh it off! HILARIOUS! I did NOT think it was funny at the time. My initial response was disgust and to scream, almost cry! My parents were dying of laughter. The donkey kept getting so close to the mountain that I got scrapes on my legs. I had donkey poop on my big toe, and if that was not bad enough.. we were NOT even halfway UP. Meaning, I had to keep this donkey poop on my big toe for the whole way up so I could clean up. Then when I was finally beginning to get over the nastiness that I had on my foot (sort of). A considerable group of donkeys was descending the mountain beside our donkeys, who were ascending. Bless these not so smart animals.. but my donkey decided.. oh, its time to descend! So it made a U-turn and started slipping DOWN the mountain… on the side closest to the deathly abyss! I started freaking out! Screaming. Yelling.. my parents were half laughing, crying, half freaking out, worried sick (I know three halves doesn’t make sense.. you know what I mean). The guide RAN DOWN grabbed my donkey and got it back in the ascending line. My heart was racing! But I was okay! By the time we made it to the top of Santorini, the poop had dried and fallen off.. all I had now was poop ash on my toe, which I immediately cleaned off before we walked around the town.✓ My adventure UP the mountain to reach Santorini was one for the books and one I will never forget. One no one has forgotten. So let’s get to the best part! The food! Now, I have talked about many kinds of diets but have yet to discuss what a Mediterranean diet is. The Mediterranean diet is very close to vegan. And you know the benefits of that one because I did a post.. 2 posts
When I started medical school, there are a few things I wish I had paid closer attention to. We always say “in hindsight,”… as if somehow what we know now would have changed the outcome of the “then.” Let’s face it though, most often we tend to ignore what other people tell us because we think we know better. Or maybe we don’t need the advice of older generations as we should.✓ think back to my first day of medical school at St. George’s University and think… if I had heard a speech about the struggles of a recent graduate for not following advice.. maybe I would have listened more closely. Maybe I would have believed what they were telling me. But that wasn’t the case. The lecture on the importance of Step 1 came from older faculty.. and shame on me, but because they did not have troubling experiences themselves, it wasn’t “expert” advice. They are experts in the process… however, they are not experts in the consequences of NOT doing well on Step 1. So I think who this advice comes from is very important. So here I am…a medical graduate who didn’t have an easy road… but if my bumpy road can help current and future med students, then I am happy to have that experience under my belt. It is entirely up to you guys whether or not you choose to LISTEN to my skills and act accordingly.✓ If my bumpy road can help current and future med students, then I am happy to have that experience under my belt. The first thing they tell you in medical school is how vital Step 1 is. Honestly, as a medical student, you’re so focused on your current class exams that you might want to ignore studying for the exam until later. But do not be fooled! Use your classes as if you were studying for Step 1… because that’s precisely what the classes are doing. The truth is if you do well in your classes, and squeeze in some step 1 studying here and there from day 1… I am sure you will kill it come 2ndyear. Here are a few things I wish I had done early on in my medical career; that I am doing now because I learned from my mistakes. 1. Study using Anki cards from day 1 Anki is a fantastic resource! It’s an application that lets you create flashcards. I hated it then because I always said, “I’m old fashioned! I prefer actual index cards”. Those are great too, don’t get me wrong.. but I typed faster than I wrote by hand.. and you can always look up cards on Anki by topic if needed.. something you cannot do with handwritten cards. Also.. starting these cards on DAY 1 of medical school and reviewing at least 100 a day after classes EVERY DAY will make sure you keep re-establishing the knowledge and putting it into long term memory.✓ I wish I had done this in medical school. I didn’t. But you should learn from my mistake as I did. It’s too late for me to re-do the past.. but it’s not too late for you to start strong. 2. Do questions out-loud with tutors or study buddies from day 1 This is something I did minimally… okay, more like rarely. I wish I had done this more because I realize NOW how important it would’ve been to my own growth in knowledge as well as attainment of test-taking strategies. Lots of students may say… “I’m not a good test taker.” I felt the same way. There is usually a reason.. either you don’t know the material, or your test-taking skills are not well developed (this was me). Step 1, Step 2, and Step 3 are all VERY long exams. Exams you must prepare for mentally, and it’s not just about knowing facts. Doing questions out loud can help you learn HOW you should be approaching an issue. It can show you why you get questions wrong.. your most common mistakes.. your weakest concepts and strongest as well. Take advantage of your friends and your tutors! Don’t let the fear of asking for help deter you from doing the best you can.✓ 3. Review CONCEPTS! And apply them to new questions daily. This is a big one! An important thing to know here is that Step 1, 2, and 3 won’t just ask you direct questions like college. They expect you to use concepts and apply them to different situations. So go over tough to understand concepts over and over, in different ways and UNDERSTAND.. don’t just memorize. Memorization will only get you so far. Understanding is the real key to success. How do you know you can understand it? If you can explain it to someone else, if you can answer different types of questions using the same concept and if when you get it wrong, you can logically understand why it was wrong and why the correct answer was correct. If you have trouble with any part of this… then you have a tough time with that concept.✓? 4. Do not undervalue incorrect answers or answer choices ever When doing questions, don’t just say: Oh, this is the answer because of so and so.. See if you can tell why the other answer choices are incorrect, and what you would need to change to make them correct. This is when you know you’ve mastered a topic. 5. Choose your sources wisely! This is very important! Too many sources make it difficult actually to study! Why? Because you need repetition and recognition to be able to solidify information, and if you keep using different sources, there’s a big possibility you won’t be recognizing information. You don’t want to know things long term to do well… but when learning new things, you do… until it becomes a natural train of thought. Also, I had somewhat of a photographic memory, and at one point, I could see the page the information was on, and what was around
Flexibility Balance Cardio and Strength Training This past week and got to see how you function well-rested. But it’s a brand new week! So here’s a brand new topic! We’ve already covered two types of exercises:✓ Cardio and strength training. Previous weeks have even given you some tips on food swaps, what a balanced meal is, why sometimes you just want to eat everything, and also why sleep is so important to your health.✓ Today, we cover our last topic.✓ To bring it full circle, what’s one of the first things you do in the morning after you wake up? How about a big long stretch of your whole body? That’s right…today we’ll be focusing on stretching and, more specifically: flexibility and balance. So let’s get straight into the recommendations and benefits as well as what types of exercises count as flexibility and balance and how to do them.?? First, let’s talk about the recommendations on stretching. Currently it’s recommended to do some stretching exercises about 3 times a week. But how do you do that??? Well, there are a variety of ways. You can just hold a position for about 30 seconds at a time, release, and repeat for a total of 60 seconds. This is called static stretching. Or you can do some dynamic stretching that involves movement while you also stretch your muscles. Now, what about types of exercises that count as flexibility and balance. If YOGA came to mind, then you’re right!! YOGA does give you the best of both worlds. Not only are you using your muscles and stretching through movements, BUT you are also holding certain positions (static) in both power poses and stretching poses. Must love yoga! The good thing is that you don’t even need to enroll in a class. You can find excellent yoga classes on youtube and do them from the comfort of your home! How do I know? I’ve used them!!?? Another great exercise to balance is Tai Chi. The slow, guided flow from each movement makes use of each of the muscles that help you with stability. More stable means fewer falls. The older you get, the more critical these balance exercises become. Okay, so yoga and tai chi, but what are the benefits of doing these flexibility and balance exercises? Are you ready?? Stretching and flexibility improve your range of motion. This means that your joints can move the way they are supposed to. Like a well-oiled car! You want proper motion so you can get the most use of your muscles. For example: If you were to trip over something and you’re pretty flexible, then your hip muscles have room to move to its extreme position and prevent a fall.. hopefully. Now, if you are less flexible, think about trying to break your fall while your shoes are tied together. You won’t be able to the wide-open step to prevent your fall because your range of motion is restricted. The same is true of your arms and other body parts. It also improves your athletic performance! Lets put it this way. Your muscles need to stretch a little, so it can use its full potential to move. If you’re flexible, then you can use your entire range of motion, and your muscles can use their full potential too! This is great not only in sports but also in daily activities. What exactly happens when you need to carry groceries to the car? Or move a few things around the house? Or bring your books from class to class. MUSCLE USE! Sports or not, it’s good for your strength and power. Decrease the risk of injury! This is both in sports injuries and injuries in daily activities. For example: If you’re playing a sport and your fall on one of your joints in a weird way.. if your bones are okay with that kind of stretch… no injury. On the other hand, if you’re doing daily activities like going up and down stairs or moving boxes, or putting dishes away or making the bed. Then being flexible is an excellent way to these activities without pain, without strain, and without injury. Why? Well, because you can bend that way! So its no biggie! But what if you’re trying to lift a heavy box? And your hips aren’t flexible enough to bend wide? Chances are you will raise the box with your back rather than your buttocks, and you guessed it… you “pulled your back.” Now you’re laying there in pain, hoping someone will come and help. How do I know this? Well… from experience, obviously!? Like Rome, flexibility doesn’t come in a day! So what do you do? Like all other exercises.. start somewhere… and little by little, push for more. Now there is no extra benefit from stretching to the point of pain, rather than to the end of discomfort.. so don’t aim for pain.. just feel uncomfortable, and you’ll benefit from the stretch. I know.. Who wants to feel uncomfortable? Oddly enough, it starts to feel good, and you find your body loves it! A lot of people say “stretch before a work out”.. BUT.. you should WARM UP your muscles 1st before you go a stretch them. A mild time before a workout is okay, but don’t try to do a full stretch before you’re warmed up. Think of your muscles as cheese. I know, now I’m hungry too. If I give you a piece of cheese straight from the fridge, you won’t be able to stretch it and pull it, right? Or maybe you will, but then you’ll just rip it apart and nom nom nom if you warm it up a bit. Like in a microwave.. you get all the stretch and melt you want without the rip! And then you can still nom nom nom! Muscles are the same, okay. You don’t wish to cheesy muscles. BUT you do want muscles that are warm enough to stretch and not be harmed. So do some light warm-up before you exercise like jumping jacks, knee-ups,
In today’s day and age, about 8 million people use planes on any given day. More than 3 billion people use jets to travel, but we often forget the real protagonists in these stories—the pilots. People always ask, how was your flight? Typical answers would be, “it was fine,” “service was good,” or “I slept through the whole thing.” How often have you heard someone say, “the pilot brought us safely,” or “we had great pilots”? That’s right, rarely, if not ever. It is only during crazy, life-threatening occasions that pilots ever really make an impact in someone’s life. Just look at Sully and all the media that followed after his heroic landing in the Hudson. So I have decided to dedicate some time to our pilots and their health, both men and women who get us from one place to another safely. My father is a pilot and his father before him, so this was a personal interest as well. Read More: Childhood Obesity in Florida Additionally, I recently ran into a family friend, also a pilot. He mentioned that many pilots have many health issues. I suspected pilots would suffer illnesses related to long working hours, lack of sleep, long periods of sitting down, and chronic stress. These would include depression, anxiety, heart disease, deep venous thrombosis (DVTs), obesity, and obesity-related diseases. What I found was pretty impressive.✓ When I first started my research, I thought there would be an innumerable amount of information to find on pilots specifically. Surprisingly, there wasn’t as much as I had initially expected. From what I did find, three things jumped out at me, some expected, others not so much. Depression and anxiety Malignant melanoma Obstructive sleep apnea I have heard so many things about why one of these is better than the others, why you should cook with some but not all, why cooking with one is bad etc. The advice is endless, so instead of being another person to give you information on this, I’d rather lay out what you should know about each of these delicious oils, and then you can decide for yourself which to use. I will also tell you which ones I use, maybe only one, perhaps just two, maybe all three… maybe none? Who knows! Keep reading to find out.✓ Depression and Anxiety A study reported that pilots who spend long hours working per week were twice as likely to report symptoms of depression and anxiety. Any job that requires long hours and little rest will cause severe fatigue. This is an important topic, but depression and anxiety are far too big for me to discuss in just this one post. From my sleep deprivation post, you will notice that depression can be a side effect as lack of sleep, so that I won’t delve into this topic here, but feel free to request it, and I will in a separate post. If you are a pilot and are experiencing:✓ Feelings of sadness or depression Loss of interest in things you used to love doing Inability concentrating Moving slow Thoughts of hurting yourself Please make an appointment with your doctor and speak to them. I am not saying you are suffering from depression, just that there is a chance you might be, and its best to talk to a doctor about it. Once a doc evaluates you more thoroughly, they will be able to determine what the next best step for you will be. Malignant Melanoma A study found that there are high rates of malignant melanoma of the skin among commercial pilots. There was what’s called a dose-response such that those exposed to longer hours of radiation showed higher rates of melanoma. Any time there is an odd spot, with weird shape, different colors and makes you a bit worried or curious or on ease. make an appointment with a doctor (dermatologist) and make sure its nothing more than just a spot. Obstructive Sleep Apnea What surprised me most was the risk of Obstructive Sleep Apnea (OSA). In fact, in a study of 328 pilots almost 30% of the pilots were at risk of OSA and needed further assessments. This kind of study was not too big, so generalizing to “all pilots everywhere” cannot be done, but it was high enough for me to write about this. What exactly is OSA? It’s inadequate sleep characterized by moments of total pause in respiration caused by obstructed airways. This causes the person to wake up slightly then, which helps start breathing again and fall asleep back. It leads to a loss of much-needed sleep, both quality and quantity—people with OSA often complaint of daytime sleepiness or feeling very tired of waking. OSA also poses other health risks like cardiovascular disease. But that sounds like a separate blog post altogether. The good thing is that in January 2014, The Guide to Aviation Medical Examiners reported that pilots deemed at high risk of OSA would be screened. So as you can see, specific jobs can increase your risk of certain diseases. This includes the type of situation, how to job is done, whether you are standing for long hours or sitting endlessly. Whether or not your sleep cycle is disrupted. All in all, it is important to always go to your annual check-up. Talk about what has been bothering you. Many times the simple complaints of “I always feel tired no matter how many hours I sleep,” are very important. So don’t feel like your complaints aren’t severe enough to warrant a visit to your doc.✓ Take great pride in recognizing that there something going on with your sleep, or appetite, or well being. Recognizing a change is the first important step. The next is telling a doctor about it. The last thing, these conditions are not limited to commercial pilots. So if anyone reads this and feels as though what they’ve read sounds a bit too familiar, make an appointment with your doctor and get yourself checked out.✓ On that note,
How 2 Weeks Of Exercise Benefits Your Health? Our caveman ancestors were built to move. To run, to lift heavy things, and to stretch their bodies much as cats and dogs do. We are beings of movement…but lately, we are more inclined to be couch potatoes. Today we will go over the reasons why exercise is hugely beneficial for you! We’ll also talk about what sedentary behaviors are and why they are so bad for you. Also, make sure you watch till the end to hear this week’s challenge! Prepare to be mind blown! See more 8 reasons why you still want to eat – even after you just ate. That’s right.. because what I am about to tell you will make you want to get your inner CAVEMAN or CAVE-LADY moving. First things first: Safety. Before you start any crazy exercise routines, make sure that you have a good bill of health from your doctor. So give your doctor a call and get yourself checked out before you start training for a triathlon. (person – gets painted like a checkered board, “checked out”) Okay, so did you know that there are three different types of exercise? Right? Who knew! I always thought the training was exercise too! Weight lifting, sports, running, walking, yoga, pilates, etc. etc.. These are ALL exercises, but if you notice, there are some features of each that others may not have.? So what are these different types of exercise exactly? The American College of Sports Medicine has the breakdown: 1) Cardiorespiratory Exercise 2) Resistance Exercise (weight training) 3) Flexibility and Neuromotor Exercise You should be participating in ALL THREE types of exercises. Sounds crazy complicated and like a lot of work.… It may even sound impossible to fit into your busy schedules, but don’t worry! We’re here to start small and find the time where there isn’t any! HA! Each of these categories has its benefits, and I think it is super important that you guys know them.? But how much exercise should you do? Give thanks to the American Heart Association for giving us this info: Adults should engage in at least ≥30 minutes of moderate exercise 5 days a week. For a total of 150minutes a week! This means go for a fast walk, dance a little, go hiking, garden a bit, or ride around in your bike. Or, you could do ≥25 minutes of vigorous exercise 3 days a week. For a total of 75 minutes a week! Does this mean dance salsa or merengue? Are you kidding? This is the most insane workout ever; its no wonder Zumba gets you’re all sweaty or OUT OF BREATH! That’s the KEY here. If you can chat with a friend or gossip, it’s not vigorous enough. Come on; you got this. Let us pick up the pace!✓ Adolescents should aim for 60 minutes every single day. In the next few weeks, we’ll talk about each type of exercise and how to do them. If you’re new to any of this, don’t worry. We’ll work through it with you.. plus, it’s NOT as hard as making beans overnight without a crockpot. Making the time for exercise well…that’s a whole different story, let me tell you. Days can get super busy, and it happens to everyone! There is no shame in that. Luckily you’re about to get a few tips on what to do so you can start squeezing in some exercise despite your nutty schedule.? For example, You don’t have to do it all at once! You can also split it up into 3 different sets of 10-20 minutes if that’s all you can squeeze in! The idea is to SQUEEZE in the daily or weekly recommended amount! Okay, now let’s get into the benefits of engaging in an exercise in general. Top Health Benefits of Exercise: There are some pretty excellent benefits to exercise, running, swimming, cycling, stair climbing, weight training, pilates, yoga, and EVEN just walking for 30 minutes every day improves so many areas of your life. For one, it can protect you from developing diabetes. If you do have diabetes, it can make your body more sensitive to insulin. It helps keep a healthy weight, which is incredible both for your physical health and your mental health! It also reduces some cancers and falls. It even makes your bones stronger, so guess what? If you do fall, you are less likely to fracture something! Are you having trouble sleeping? Try doing a little exercise! Exercise also improves your mood! Who doesn’t love being happy and smiling and being silly because you’re having a good day? I know I do! And what if you have a chronic pain condition like knee pain or back pain. Simply walking for 150min a week has been shown to improve pain symptoms as well.✓ But I am about to give you TWO of the MOST AMAZING benefits: Your BRAIN! It improves your cognition! Improves your attention, and therefore school performance! It also enhances cognition in people who have Alzheimer’s or dementia. So all groups of people can benefit. Your HEART! Exercise reduces the stress on your heart while you’re doing your daily activities. You won’t get winded as easily when climbing stairs, won’t need as many breaks if you’re playing outside. It helps lower your blood pressure and your cholesterol. It helps protect you from a heart attack, and if you’ve already had one, then it can protect you from getting a second one. Never in my wildest dreams did I entertain the idea that I would become a fashion designer. I am no longer concerned with sensation and innovation, but with the perfection of my style.✓ Bottom line… exercise makes you smart, happy, secure, and healthy! Last thing to know: The time you spend watching TV, playing video games, on a computer or desk or seated are all very important. These are all referred to as SEDENTARY BEHAVIORS. Or what is commonly known as Being a Couch potato. These are behaviors that you want
The World Health Organization estimates that about 235 million people worldwide have Asthma. So you are NOT alone if you are dealing with this yourself. Why have I decided to write about this? My mom has Asthma; my sister has Asthma, so does my brother in law and my nephew. My nephew has been hospitalized multiple times for his Asthma. When he was younger, his symptoms were much much worse. He is 8 years old, and his Asthma is very well controlled now. Fewer episodes, quicker resolution of symptoms, and I think this is because of many factors. First off, my sister is phenomenal. She was always on top of his medications, the timing, the amount. She tracked how often he had episodes, how severe, how often she had to give him his meds. All of this information is crucial for doctors (in this case, his pediatrician). See More at Post Traumatic Stress Disorder (PTSD). All these things determine the severity of the symptoms and which medications need to be added, changed, or removed. This is why paying attention to all these things is very important. Another factor, my nephew was taken to an allergy specialist and was tested for possible allergens. Why was this an important step? Allergies can frequently trigger an episode of Asthma. But I will get into those ‘triggers’ in a minute. Having so many family members with Asthma, I consider myself extremely lucky not to have it, although there have been times when I have felt my chest close up when I am exercising hard in cold weather. Another trigger? Hmm, let’s get into it after I discuss Asthma and its symptoms. What does an asthma attack or episode look like? https://youtu.be/-A6aRqi7g_4 Difficulty breathing and WHEEZING! It can be accompanied by chest tightness and some pain due to lung inflammation. An essential feature of Asthma, especially in children, is a cough present at night when they are asleep. The cough will wake them up. This is an important piece of info for parents to keep an eye out for, especially if they have Asthma. What Causes Asthma? No one knows the exact cause. There is a genetic component. If parents or sisters have Asthma, the child is more likely to have it. If the child has any other allergic conditions like atopic dermatitis (eczema) or allergic rhinitis (hay fever), they are also higher risk. Some environmental factors can increase a person’s risk of having Asthma. Exposure to cigarette smoke as a baby or child is a huge risk factor for developing Asthma. Being a smoker or being overweight can also increase your risk of having Asthma. What about triggers? What will trigger an attack or episode? This is the most essential part of this article. Why? Many people with Asthma already know they have it, and they take medication. However, not everyone will know what caused or triggered the event. I will list a few things here that can trigger asthma symptoms. Some are obvious, but others are not that obvious and maybe not very well known. Allergies Dust, carpets, mold, pets (not their fur.. their skin… flaky skin known as pet dander will cause the allergic reaction and induce Asthma), dust mites, and cockroaches too Pollen, grass, and flowers Tobacco smoke Any kind of irritant at work Pollution Viral infection, or the flu There are a lot! It’s nearly impossible to avoid them all! BUT it is crucial to notice which ones triggered you or your family members so you can begin to predict an episode. There are other triggers too. Cold air Extreme emotions (anxiety, panic attacks, anger, laughter) Exercise! What if you only get symptoms during the week and never have them during the weekends? Consider Occupational Asthma This is Asthma associated with work. There is something in your work environment that is triggering your Asthma, and its something to look into. What if you’re exercising and suddenly feel chest tightness, cough, and wheezing? Could be Exercise-Induced Asthma It can be treated and prevented! Which is why I am mentioning it here. It doesn’t mean work out less, or less intense or avoid exercise at all. It means see your doc and get your medication and instruction on how and when to take them so you can still get that run in. Overall Asthma is a chronic condition. Usually starts in childhood, maybe even teenage years. In the USA alone about 25 million people have asthma, and of those, 7 million are children. Boys have it more than girls but once they’re adults equal men and women have. Some may have severe asthma that needs daily medications regardless of whether or not they have an episode. Others have minimal symptoms and only use the inhaler when needed. Symptoms can get better as the years go by, and even disappear. They can also get worse. They can also come back as people get older even after the person had been asthma free for years. Asthma has become a public health issue in both developed and developing countries. According to the WHO, 80% of fatalities due to Asthma are occurring in developing countries. If this wasn’t a reason to write about this, then let’s get a little more personal. My mom has Asthma. This is a bit of a side note, but if you follow me on IG, you would have seen that a while back, I got a French bulldog, her name was Sammy. She was all cream. And then she disappeared from my stories and was never spoken about again. Why? A few months ago, my family and I had just returned from Cartagena. The humidity and mold of the old buildings started taking a toll on my mom’s lungs. Then, she got a viral infection. When we got back, my mom had already been exposed to two triggers: mold (she’s allergic to it) and viral infection. When we bought the dog, she became the third trigger. It sent my mom into a full-blown asthma attack. She
