People that take dietary supplements know and understand that it is virtually impossible to obtain the amounts of nutrients needed for optimal health from food alone. They know that the most needed dietary supplement to take is a multivitamin so that their body can receive a variety of much needed vitamins and minerals. What they don’t know is the differences between multivitamins and which ones have the highest potency, balances of nutrients, and the best absorption. Many cheap, low quality grocery-store brands (and many brands available through supplement stores) fail at obtaining high quality ingredients for absorption and potency. With most of these brands, there is a high probability that the vitamin simply passes through your system undigested, or with a low percentage of the nutrients absorbed.
First let’s get one thing straight: If you are taking supplements in pill form, then you definitely have not found the most beneficial supplement on the market. Don’t get me wrong, I’m not against pill form supplements, it’s just that I know that your body will not get all of the nutrients contained in that supplement. Even If you were to buy the highest quality vitamin on the market, the fact remains that your body has to break down that pill to liquid form before it can be digested properly. When your body breaks the pill down, the pill loses its potency and if the pill is of low quality, your body might not break it down at all (in other words the pill goes right through your system without being digested). Even If your body is able to break down the pill you are still only going to receive 10%-20% of the nutrients. That means for every $100 you are spending on nutrients, you are literally flushing about 90% of it down the toilet. Why take your system through the extra step of breaking down a pill when you can purchase a vitamin that is already in liquid form that will bypass the digestive process and go directly into the bloodstream and into the cells within a matter of minutes? I have tried several dietary supplements in liquid form and the Himalayan Goji Juice endorsed by Dr. Earl Mendell is the only all natural liquid vitamin that I can drink without having to chew some gum to get the nasty taste out of my mouth. This Goji Juice has a delicious taste and comes from goji berries with the highest nutrient density.
Himalayan Goji Juice is the only liquid supplement on earth that contains all the nutrients you need to increase your energy and strength naturally while treating high blood pressure, cancer, diabetes, heart disease kidney disease, and a long list of other health problems. This juice contains four active polysaccharides (phytonutrient compounds) unique to the goji berry that come together to control many of of the body’s most important biochemical defense systems, and are of great importance to the smooth functioning of every cell in your entire body. The juice also contains 19 amino acids (including all of the essential ones); More protein than whole wheat; 21 trace minerals including germanium (an anti-cancer trace mineral rarely found in foods); Vitamin C at higher levels than even those found oranges; Vitamin E (rarely found in fruits, only in grains and seeds); B-complex vitamins, necessary for converting food into energy; Essential fatty acids (EFA’s), which are required for the body’s production of hormones and for the smooth functioning of the brain and nervous system; Beta-Sitosterol, an anti-inflammatory agent (Beta-Sitosterol also lowers cholesterol and has been used to treat sexual impotence and prostate enlargement); and a complete spectrum of antioxidant carotenoids, including beta-carotene (a better source then even carrots) and zeaxanthin (protects the eyes). Goji berries are the richest source of carotenoids of all known foods.
If you are looking for an all natural easily absorbable nutrient-dense supplement, then you should do yourself a favor and look into Himalayan Goji Juice.
PMS Escape Formulation Might Be Good For Stressed-Out Men, Too! When Swiss Medica goes shopping, dont expect them to pay retail for the consumer health products they purchase. Since acquiring the O24/Sport product from insolvent German-based General Cosmetics, Swiss Medica (OTC BB: SWME) roared onto the radar screens of U.S. and Canadian pharmacy chains. Part two of their corporate strategy was the necessity of an encore product to avoid being called a single product company. Obtaining the North American licensing rights to PMS Escape overcame that hurdle. Internutria, which marketed PMS Escape in the mid to late 1990s, sold more than $3.6 million of the product in about 25,000 stores, for the short time after it was launched in 1996.
However, a setback for Internurtrias parent company, Interneuron Pharmaceuticals, Inc. (NASDAQ:IPIC), specifically a recall of Redux, forced the company to abort the launch of PMS Escape. In the same way Swiss Medica successfully revived the O24 product, lightning could strike twice in the form of PMS Escape’ reintroduction. Interviews with two key PMS Escape spokeswomen helped clarify which direction Swiss Medica might run with their newly acquired product.
There is one gentleman who has been taking this for years. He has a very stressful job. He read about PMS Escape in his daughters magazine. He called me and asked if he could use this. I told him, Sure, its made up of a specially formulated group of natural carbohydrates. He had his daughters buying it for him, and he started taking it. He would take it only once a day when he left work. By the time he got home from work, he felt fine. It (PMS Escape) has a cute name, but its not restricted to women. Men can certainly be just as stressed as women. Its just not macho to do something about it.
Wendy Kramer, Vice President of Swiss Medica who will be re-introducing PMS Escape to pharmacy and supermarket chains, said during a recent interview, PMS Escape has been shown to be effective in reducing stress, irritability, food cravings and improving concentration. But, she looked beyond the immediate game plan, suggesting multiple products, There is reason to believe that a similar formula will lend it self to a stress product, a weight loss product, or a product for feeling anxious or irritable, or a product for concentrating better. Kramer frequently emphasized throughout the interview, These are all avenues we are going to pursue clinically with this formulation for PMS Escape. Kramer referred to Dr. Wurtmans current use of a modified formulation of the PMS Escape product as a weight loss product, Shes had quite a bit of success with it.
Numerous serotonin deficiency experiments were done at MIT, and elsewhere, which previously identified broader uses for the PMS Escape formula. For example, Dr. Wurtman explained, If you find people who are going through smoking withdrawal, and they are overeating carbohydrates, which they tend to do, it probably would help if you gave them the carbohydrates in a drink form. Wurtman underscored, Serotonin is absolutely involved in the mood changes that occur when nicotine is withdrawn. Expansion beyond the current boundaries of the PMS Escape formula may already be past Swiss Medicas blueprint stage, although no details were offered.
Serotonin Levels are the Key to PMS
It was a logical choice to pursue pre-menstrual mood and appetite disturbances during a series of serotonin deficiency experiments at MIT. Dr. Wurtman explained the background behind her development of the PMS Escape formulation, We did a series of experiments, first with a drug that increased serotonin. When serotonin was being increased by this drug, they (women) became less anxious, irritable, angry, craved fewer carbohydrates and could concentrate again, in other words, they felt like themselves again. Her work, in conjunction with her husband Dr. Richard Wurtman, led to the development of the use of Prozac, which MIT patented for very severe PMS, and has since been sold under the brand-name, Sarafem. At the same time, we decided to just look and see whether carbohydrates themselves would have any positive impact on mild (not the raging kind of) PMS, Wurtman pointed out. We found that women really did report an improvement in their mood and their cravings. That was really the beginning of a series of experiments that led to the development of PMS Escape.
Why women? Dr. Wurtman revealed what many men have been dying to hear, Women are more likely to experience mood changes than men, because womens brains have less serotonin to begin with, than mens brains. Hence, PMS Escape, which is made especially for women. But, serotonin bears further discussion to better understand why Swiss Medica might expand the PMS Escape formula into other vital emotional pain areas. Such problems are now addressed with mood-altering prescription drugs, which rake in $19 billion annually.
Serotonin is one of many different neurotransmitters in the brain. Each one of these brain chemicals has an important role. As the neurotransmitter most frequently related to depression, serotonin controls several critical physical and emotional functions, including the regulation of hunger, thirst, mood, breathing, sleep, confidence, attitudes and many other things. Says Dr. Wurtman, who also authored The Serotonin Solution:
When you have enough serotonin in your brain, you have a stable emotional feeling. When you dont have enough serotonin, or its being used up too quickly, your mood can change so you feel depressed, angry, confused, or you have difficulty focusing. You have difficulty being attentive. You feel easily distracted. You become very irritable. Sometimes, your mood goes up and down very quickly. You can also feel very anxious. In addition, you feel tire a sort of tiredness you might feel, like its been many days without sunlight in the winter time. Its where you can feel incredibly fatigued all over. That comes from too little serotonin. It is also involved in regulating the appetite, in not making you hungry to eat, but in turning off the appetite when youve had enough to eat. It is also involved in other physiological behaviors in the body like chronic fatigue where there might be enough serotonin so people might feel aches or their joints hurt.
Serotonin Deficiency Creates Volatile Emotions
Thirty years of human and animal studies demonstrate that serotonin nerve circuits encourage positive feelings, such as calmness, relaxation, increased confidence and better concentration. Serotonin neural circuits are said to help offset the emotions caused by brain dopamine and noradrenalin circuits, which promote negative emotions such as fear, anger, tension, aggression, anxiety and erratic sleep. Serotonin deficiency syndrome can manifest in many emotional and behavioral problems, including PMS, depression, insomnia, compulsive behavior and addictions. A chronic deficit of serotonin in the nerves using it as a transmitter is what leads to the deficiency syndrome. This deficit in turn derives from various problems relating to the nutritional biochemistry of tryptophan.
Wendy Kramer explains the action of PMS Escape in the context of tryptophan and increasing serotonin levels:
Tryptophan is an amino acid that is commonly found in food. When we eat certain proteins, it breaks down during digestion to give us tryptophan. Tryptophan is then converted to 5-Hydroxytryptophan (5-HTP) in the brain. It is this substance that in turn is converted to Serotonin. What PMS Escape does has little to do with any of the three. It causes an insulin response, which in turn plucks other amino acids out of the blood. Insulin does not attach to tryptophan, therefore allowing more tryptophan to cross the blood brain barrier and convert to 5-HTP and then into serotonin. In normal conditions, tryptophan is not only a small amino acid, but exists in the body in small amounts. So it has lots of competition when it comes to crossing into the brain.
The Problem with Tryptophan
A devastating crisis swept through the natural foods sector in the late 1980s. L-Tryptophan had emerged as the amino acid of choice because it was a health food supplement many were taking as a sleep aid. In early 1990, the Food and Drug Administration (FDA) banned the sale of over the counter L-tryptophan dietary supplements because it was linked to an incurable, debilitating muscle illness, Eosinophilia-Myalgia Syndrome (EMS). Over 1500 were permanently disabled and 37 people died from contaminated batches of L-Tryptophan. A division of the Japanese petrochemical company, Showa Denko KK, had reportedly been experimenting with its purification process by genetically modifying bacteria to reduce their manufacturing costs. Later research identified the impurity, since labeled peak E or strain V, which reportedly led to those tragedies.
While not available as a dietary supplement, the brain requires tryptophan for peace of mind and better sleep. Tryptophan has a tough time crossing the blood brain barrier so it can help produce serotonin. However, a high intake of carbohydrates induces an insulin response, which then goes into the blood. The insulin response clears out the five other competing amino acids (valine, leucine, isoleucine, phenylalanine and tyrosine), but not tryptophan. In laymans terms, Wurtman said, What insulin also does at that moment is re-arrange the pattern of amino acids in your blood so that one of those amino acids, tryptophan, gets into your brain.
This also helps explain why a high-protein diet can make someone cranky. Dr. Wurtman shed light on this, A woman who goes on one of those high protein diets may find within a couple of days a feeling that she is less calm and less content and less able to control her emotions than she was before she started the diet. The dieter might say, Im not hungry on the diet, but I cant stay on it anymore because I have to have carbs! Insufficient tryptophan is making its way past the blood brain barrier, provoking a serotonin deficiency.
PMS Escape Fills the Void
In its simplicity, PMS Escape starts the process that results in higher serotonin levels. The nice thing about PMS Escape is that it works faster than food, said Dr. Wurtman. You dont have to prepare and it works faster than food. We picked the carbohydrates for their digestibility.
Why not just eat a couple of bowls of steamed rice or pasta? Dr. Wurtman explained, One of the characteristics of women with PMS is impulsiveness. One of the problems is women probably wont steam the rice, and then wait to eat it. While theyre steaming the rice, they might have chocolate bars. They are going to throw food in their mouths until they feel better.
Basically, PMS Escape puts a leash on the impulsiveness. People dont have to worry about controlling the amounts they are eating, said Wurtman. Theyll take one packet, and its enough. PMS Escape tastes pretty much like a packet of Crystal Light, according to Wendy Kramer. Theyll never say, This tastes wonderful and Ill have six of them, Dr. Wurtman laughed, then advising, Whereas if you tell people to even have breakfast cereal, they might eat the whole box. On a more serious note, Wurtman concluded, What we do is tell people to have the PMS Escape, and then youll be calmer, youll be in control. Youre impulsiveness will be under wraps. Then, youll be able to pick and choose the other foods youre eating with the appropriate amounts.
It is important that brain serotonin be kept at an adequate level during that period of the menstrual cycle when women experience PMS, reported Dr. Wurtman and her team in a 1995 article published in the Journal of Obstetrics and Gynecology. She wrote then, before developing the PMS Escape formulation, To help maintain optimum brain serotonin levels without the use of SSRIs, which can have a variety of unwanted side effects, special dietary nutrients have been investigated and shown to be effective.
From her research at MIT came PMS Escape. According to Wendy Kramer, It (PMS Escape) should be in retail pharmacies this summer. More importantly, when will men be able to enjoy the same heightened serotonin benefits women have with this formulation?
Dr. Judith Wurtman, Ph.D.
Judith Wurtman, Ph.D. is a research scientist at MIT (Massachussetts Institute of Technology), and the founder and director of Harvard University’s TRIAD Weight Management Centre. She received her Ph.D. in cell biology from MIT and took additional training as an NIH Postdoctoral Fellow in nutrition and obesity. Dr Wurtman has written 5 books including “The Serotonin Solution” and “Managing Your Mind through Food”. Her scientific research has been published in over 40 peer-reviewed journals. She is married to Richard Wurtman, M.D, a professor in MIT’s Department of Brain & Cognitive Sciences. He has written or co-authored 950 articles in peer-reviewed journals, edited or written 17 books, and been the inventor in 49 United States Patents.
Much of the initial research on serotonin was conducted at MIT by Judith and Richard Wurtman, described in the Encyclopaedia of Natural Medicine as “pioneers in brain chemistry that have made many valuable contributions that further our understanding of how amino acids affect mood and behaviour.”
Everyone has memory lapses. We blank on our long-time neighbors name, or we forget the cake in the oven until the smoke detector goes off. But being forgetful in midlife is particularly common: Studies show that one-half to two-thirds of people 50 and older notice memory changes. There are as many reasons for this as there are steps to remedy it.
Memory has three stages: learning, consolidation, and recall. If youre invited to a friends surprise 50th birthday party, for example, first you must learn the four Ws: where, when, what to wear, and whom to bring. Next, the party information needs to become stored in your memory, or consolidated. Finally, when the time comes, your brain must recall it. This sounds simple, but many factors influence whether you ever actually attend that party.
Learning: Youre more likely to learn the information in the first place if you pay close attention to it. But women are multitaskers, and as we listen we may also be loading the dishwasher and shooing the dog away from the cats food. As we get older, interruptions distract us more, which can interfere with this initial learning.
Consolidation: Next, your brain is more likely to store a memory if it relates to a long-term memory you already have, such as attending this same friends surprise 40th birthday party. In addition, research shows that sleeping well is important to memory consolidation, and for many women in midlife, sleep is elusive.
Recall: Now your brain must retrieve this information. The stumbling block is that each memory gets stored in the brain as a unique pattern of nerve cells, but similar memories have partially overlapping patterns. So youre trying to remember the name of the restaurant where the partys being held, but what comes to mind is the burger joint you went to last weekend. This blocks out the information you need and leads to that its on the tip of my tongue feeling.
How can you increase the odds that youll remember your friends party, and give your memory an overall boost? Try the following:
1. Get enough sleep. A study at the University of Pennsylvania School of Medicine found that memorization skills were best in people who got eight hours of sleep a night. Those who slept only four or six hours a night performed as badly as a group who stayed awake for three days.
2. Exercise. Yet another reason to work out is that physical fitness and mental fitness go hand in hand. A MacArthur Foundation study showed that physical activity increases chemicals that nourish nerve cells in the brain. Exercise also reduces the risk of high blood pressure and other illnesses that can cause memory loss.
3. De-stress. When were stressed, our bodies are flooded with cortisol, the same hormone thats released during labor and delivery that allows us to forget the pain of childbirth-a good thing under those circumstances, but bad when were trying to find the car keys.
4. Eat healthy. The same diet thats good for the body turns out to be good for the brain, one rich in fruits and vegetables, whole grains, and healthy fats from fish and nuts, and low in saturated fat (found in meat and dairy products) and trans fat (mostly used in processed foods).
5. Avoid multitasking. New research at the University of Michigan shows that it takes more time and is more effort for the brain to skip from task to task than it would require to do one job at a time.
6. Keep learning. Scientists believe that giving your brain a workout with challenging activitiesa class, reading, a hobby–fosters communication between brain cells that helps strengthen memory.
Making a few healthy lifestyle changes can reduce forgetfulness in midlife women. Try it, and help restore the edge to your mind and your memory.
Chiropractic healing is a kind of healing that taps the bodys inner intelligence that innate sense of balance the body has when a person is physically, emotionally and mentally healthy. A healing art that was developed in the United States , chiropractic healing operates on the belief that the body can heal itself if there is an uninterrupted flow of energy or nerve impulses from the brain to the rest of the body.
Its interesting to note that chiropractic healing came to the fore when David Palmer was able to cure deafness by manipulating a misaligned vertebra. This miraculous healing led more and more researches into the field of chiropractic healing. Modern chiropractors trace the beginnings of this art of healing to Hippocrates, who said, Get knowledge of the spine, this is the requisite for many diseases.
Chiropractors work primarily with the joints that lie along the spinal column. They believe that when the vertebrae and adjoining bones are misaligned in relation to the joints, the flow of impulses from the nerve is impeded or blocked. This in turn drains the body of its ability to stay healthy. What chiropractic healing does is quite evident from the name itself; cheir means hand and practikos means done by – healing manipulations that seek to correctly align the bones of the vertebra to restore total health. Chiropractic philosophy grew out of a wholism which considers the body to be a single unified organ.
During therapy, a patient may hear his joints crack however the sessions are pain-free and quite refreshing too. This crack is actually a vacuum-created nitrogen bubble that is bursting within the joint. The actual manipulations are often very gentle, and make use of a technique called non-force. Depending upon the nature of the problem and its longevity, multiple sessions may be needed. These techniques have been found to be very effective not only in restoring strength to the spine and vertebra, but also in restoring good health so that there is vigorous flow of energy throughout the body.
Chiropractic healing is an effective treatment for muscle, joint and bone problems. It is very effective when used to treat conditions such as headaches and carpal tunnel syndrome. It is the single most effective treatment for lower back pain. In fact, it has been so effective that it is the third largest health care profession after medicine and dentistry. Of the 36+ million Americans visiting chiropractors every year, 70% are treated for back pain, 20% for head and neck disorders and the rest are treated for other disorders. Chiropractic healing even soothes colicky babies, thereby giving harassed mothers a well-deserved break.
Chiropractic healing may also help people who are partially paralyzed. Therapy is not contained to the paralyzed parts of the body. Many confined individuals suffer from excessive shoulder and arm related injuries that come from the stress of using a wheelchair. Strengthening exercises help to prevent future injuries and harden the areas that are prone to over-use.
While one branch of Chiropractic healing keeps itself strictly within the parameters of hand-manipulation, another branch called Osteopathy actively uses heat, massage, nutrition and other therapies to achieve the same results. Chiropractic healing coaxes the body to heal itself, thus it is a great adjunct to traditional medicine.
Making the decision to move from the comfort of your own home into a retirement home is not one to be taken lightly and needs a lot of thought and preparation.
So what should be you be looking for?
Peace of Mind
Whether you are able to live without assistance or need extra care, you want to know that you’re going to be getting the best and most secure facilities on offer to fit within your lifestyle.
Modern day retirement developments are thought out very carefully with special attention paid to detail, from the style of the property and its natural surroundings, to the distance from local shops, hospitals, transport and social aspects such as meeting clubs and restaurants. Security entrances, 24 hour care lines, smoke alarms and lifts are generally included and designed to make you feel secure and protected. A house manager is also a reassuring presence. Whether you need them or not, from keeping an eye on your apartment to answering any questions you might have, they are there to provide assistance.
Special attention isn’t just paid to the local amenities and facilities outside your home. In order to live as independently as possible, you need access to everything you’d expect in your own home such as enough space for storage, right down to the types of tap fittings used and the heights of units. These small details mean that you can continue to look after yourself well into your retirement. Assisted living is a great option for those who can maintain a good degree of independence and are well enough not to need a full time care home but need a bit of extra help. Many retirement developments offer assisted living for those that need it while still allowing its residents a high degree of independence.
To be comfortable, you need to feel at home, relaxed and secure. This is mostly achieved by choosing a good quality retirement apartment but extras such as laundry rooms and residents lounges also offer you companionship and conversation when you want it and fully equipped guest suites for when friends or family wish to stay overnight.
Cost of living is obviously high on the agenda for many people. While it’s usually tempting to go for the cheapest option, that’s not always best.
Try to find somewhere within your budget with a clear cost structure so there are no hidden costs. Various service charges including garden maintenance, water rates, the use of the care line, the house manager etc can soon add up causing a great deal of stress and worry.
You want value for money in a location suitable for you, with the facilities you need and a clear idea of what extra charges you will need to budget for. Energy efficiency should be high on the tick list too because the more efficient a property, the less costly it will be.
If you are planning to retire it usually makes sense to choose a location where you already have some form of connection. For example, some people might select a location to be near to family whilst others might select a location which is close to their friends. Many choose to retire to a location because of the countryside – or indeed that very popular option, to be near the sea. Many people select a location on the basis that it is the place where they feel comfortable and of course “gut feeling” may well play an important part in that judgment.
Finally, whatever grounds you might give for selecting a retirement apartment or flat it really is worth looking around to see what’s on offer. One of the best places to start is by going to the largest builder of retirement homes in the UK as they have extensive resources on their website to help the retirement home hunter. Happy searching!
Do women going through menopause enjoy depression in a the several way. “I never know if depression is what I’m really experiencing, or if it’s something else and how long will it last” Sara told me. ‘Menopause made that process even more confusing now and then.”
After I heard these words from a pal of mine, I realized that unless someone ‘diagnoses’ you as depressed, how do you actually know that is what you’re experiencing? So much of us have been or seen someone depressed in our lives, so we are at risk for labeling ourselves something that would no longer also be true, or worse yet, changed into a limitation to us for no just right explanation why!
So let’s get it straight. What does depression feel like? How does one know if they ought to be concerned about what they may be feeling or thinking?
Feeling down once in awhile is considered normal for most other people. But it surely passes quickly. If these feelings of sadness persist, then again, and possibly turned into stronger or more intense over prolonged periods of time, and they aren’t naturally resolved, it’s time to seem at the reasons and see what may be done about it.
Here’s a checklist of symptoms linked to depression at a few stage in menopause: gloomy, sadness, lack of interest and pleasures, fatigue, lack of vigor, extreme restlessness and irritability, lack of concentration and attentiveness, loss of self-respect and self-confidence, guilt, lack of self esteem, hopelessness, thoughts of suicide, insomnia, and a lack of appetite.
Depression that goes untreated can changed into “clinical” and requires professional treatment. For the ones who think you are “clinically” depressed, do now not hesitate to get help from a therapist or doctor.
What I’m referring to here’s a condition that’s attributable to hormonal changes in the body specifically throughout the menopausal years that is always related to a decrease in estrogen levels. However, some doctors agree with symptoms are brought about by a decrease in progesterone and resultant rise in estrogen (but more about that during the progesterone article).
If that’s what you might be experiencing, you’ve gotten a couple of options. One is the ancient Hormone Replacement Therapy (HRT) Hormone Replacement Therapy and the opposite is new alternative medicine that include herbal remedies, dietary supplements such as 5-HTP, or something also known as Bioidentical Hormones.
41 Superfoods that Get you Moving
It’s no wonder so many Americans suffer with constipation (4 million of us, to be exact). Our diet of meat and processed food contains little fiber. Most of us are lucky if were getting in half of the 30 grams of fiber that we should each day. Without that bulk in our diet, it can make bowel movements practically immovable.
The human digestive tract was designed for unprocessed plant foods that are loaded with dietary fiber: beans, leafy greens, fresh and dried fruits, vegetables and whole grains. High levels of dietary fiber increase both the frequency and quantity of bowel movements, decreasing the transit time of stools, as well as the absorption of toxins from the stool.
Drink at least eight to twelve 8-oz. glasses of clean water per day. Hard, dry stools are a classic sign of dehydration. A good rule of thumb is to drink a glass of water when you wake up and then every hour after that.
Try adding some wheat or barley grass to your daily routine. Mix two to three teaspoons of a nutrient-rich blend of dehydrated wheat and/or barley grass in water, and have another serving later in the day. These drinks have a restorative action on the intestinal tract and are especially good for constipation.
As a supplement to a healthy, high-fiber diet, bran and prunes are particularly effective in relieving constipation. Whole prunes and prune juice possess good laxative effects. Eight ounces is usually an effective dose. A similar amount of aloe vera juice is also helpful.
Vitamin C rich foods can help as well, as they help with food and nutrient absorption. Try parsley, broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens, and Brussels sprouts, as theyre all great sources of vitamin C.
Muscle Fatigue-How to Blast Through the Dreaded Muscle Failure that “Hits” Us All
If you’ve been working out for any amount of time, you’re probably well acquainted with fatiguethat sensation of your muscles being “done,” “cooked,” “toast”… You know, the “please have mercy before I’m permanently trapped under this weight,” or “you might just have to drag me off the track because I’ve collapsed” feeling.
We typically use the term fatigue to describe general sensations of tiredness and the accompanying decreasing muscular performance. What this really means is we “hit the wall” and can no longer perform reps on a particular lift; we can no longer run any farther or harder; we can no longer produce the “optimal” output of muscular contractions as we did at the beginning of the set or workout.
What Is Muscle Fatigue?
Fatigue is a very complex phenomenon in which multiple sites fail during muscular work. The underlying causes of fatigue fall into one of two categories: central (neuromuscularthe mind/central nervous system) and local (peripheralthe actual muscle site).
The central nervous system (CNS) acts much like an automobile engine regulator. Most cars are made with a regulator that causes them to “shut down” when the engine revs too high for too long. This mechanism protects the engine from “over-heating.” In the same way, our brains attempt to protect our muscles from tearing by reducing the rate nerve impulses are sent to our working muscles. In most cases, you’ll experience central fatigue before local fatigue. In other words, when you think you simply can’t do any more work because you’re so fatigued, essentially what’s happening is your mind is telling your body (muscles) to shut down. But in fact, you’re probably able to continue for another couple of reps.
“…when you think you simply can’t do any more work because you’re so fatigued, essentially what’s happening is your mind is telling your body (muscles) to shut down.”Local fatigue is related to local factors that limit the ability to perform muscular work. These include the energy systems (ATP-CP, glycolysis, and oxidation); the accumulation of metabolic byproducts (such as lactic acid); and the failure of the muscle fiber’s contractile mechanisms. The energy systems act much the same way as fuel in a car or a battery in a flashlight. However, humans are different in that we have three energy systems within the muscle’s cells that are called upon at different times depending on the intensity and duration of an activity.
The first energy system is called the ATP-CP system and is called upon during extremely short and intense bouts of exercise (e.g., weight training, sprinting, and jumping). It works by repeatedly breaking down ATP (the basic currency of energy in the body) and rebuilding ATP using CP (creatine phosphate). During repeated maximal contractions, fatigue coincides with CP depletion.
The other two energy systems are called into play during exercises that last longer than 30 seconds. Known as anaerobic (or glycolytic) and aerobic (or oxidative), these energy systems are very dependent on the availability of glycogen (the stored form of glucosesugar). As with CP use, the rate of glycogen depletion is controlled by the intensity (i.e., how hard you train) of the exercise.
During sprinting, for instance, muscle glycogen may be used 35 to 40 times faster than during walking. Glycogen depletion and hypoglycemia (low blood sugar) limit performance in activities lasting longer than 30 minutes. Long-distance runners often speak of “bonking” or “hitting the wall.” This refers to a perceived fatigue usually related to glycogen depletion. At this point, the body begins to use other forms of energy, such as fat and protein (which are not as efficient sources, thus making it harder to sustain energy levels).
During high-intensity anaerobic exercise, such as sprinting and weight training, our bodies produce metabolic byproducts such as lactic acid and CO2. As these accumulate in our bodies, our ability to maintain the duration and intensity of exercise diminishes. And, when they finally reach a point of saturation, our muscle capacity comes to a screeching halt. This is often referred to as the “burn,” whereby the muscle feels like it’s on firesignaling you to stop.
Got all that? I realize it sounds like some fairly complex processes, which they are, so here are a few instances I’m sure you can relate to that will help clarify how these energy systems work in our bodies, and more importantly, how we can assist our bodies to increase their output and delay (or temporarily overcome) the onset of muscle fatigue.
How Can You Overcome Muscle Fatigue?
While we can’t completely overcome muscle fatigue, we can certainly delay it. But, sometimes this delay can be the difference between sprinters winning or losing in competition or allow weight trainers to “push out” a few more reps (to produce new levels of strength and muscle gains). There are many strategies we can use to accomplish this goal, but here are a few I’ve found over the years to be particularly effective:
First, we must ensure your diet is optimized. Consuming an adequate amount and ratio of carbohydrates, fat, and protein is paramount. Typically, endurance athletes require more carbohydrates (anywhere between 40 and 60% carbs) than strength athletes but slightly less protein (from 30 to 35%); whereas strength trainers (weight lifters) or those who regularly participate in sporting activities should consume equal or greater amounts of protein to carbohydrates on a daily basis (about a 40:40 ratio of carbs to protein). In essence, carbs are to the body like fuel is to a carthey provide the necessary fuel to maintain or sustain energy levels during workouts.
A common mistake made by many athletes is the failure to stay well hydrated. I am not talking about drinking when you’re thirsty (as you may know, thirst is a sign your body is already slightly dehydrated). The importance of being properly hydrated cannot be overlooked. Dehydration can lead to significant performance decrements, not to mention the risk of sickness and, in severe cases, death. Even a three to four percent drop in body water levels (signaled by thirst and fatigue) can decrease your muscular contractions by 10 to 20%. To combat this, at least 10 to 12 glasses (eight ounces each) of water (this doesn’t count sodas, coffee, or juices) should be consumed dailyalways including during and after events when your body is perspiring.
Adequate rest is very important for delaying premature fatigue. Inadequate rest during training (i.e., between sets) and between workouts can cause unnecessary fatigue. A great rule of thumb for resting time between sets is just long enough to catch your breath. Squats take a little longer to recover from (maybe two to three minutes) because you’re training such a large muscle group. For smaller muscles, like biceps, you would need a much shorter restmore like 45 to 60 seconds at most.
Another quick tip: recent research that studied the effects of enhancing recovery between sets showed that keeping intensity high after completed sets allowed weight trainers to perform more reps in later sets compared with those who passively recovered (sat) between sets. This means we need to keep moving during rest periods, so instead of sitting down to rest, walk around or go to another exercise for a different muscle group.
One of the most common (and fatal) errors I see with weight trainers, both beginner and advanced alike, is over-training. Trapped by our “more is better” mentality, many of us seem to think if we train longer, harder, and more often, we’ll multiply our results. Nothing could be more detrimental to your efforts to put on muscle and gain strength than training muscle groups too frequently. In fact, over-training can significantly impede the body’s ability to properly recover and rebuild itself. Only through enough rest (which includes proper sleep) and an adequate number of days in between training, will the body be able to recover and rebuild itself. The most common signs of over-training are lethargy, chronic fatigue, continued muscle soreness, insomnia, and a decrease in strength. If you sense any of these coming on, try taking off a day or two more in between training sessions and see how you feel.
“Trapped by our “more is better” mentality, many of us seem to think if we train longer, harder, and more often, we’ll multiply our results.”For adequate recovery times between workouts (of the same muscle group), consider this: the smaller the muscle group, the faster the recovery; the more intense (speed of workout), the longer the recovery; and the higher the volume (i.e., the number of reps) and lower the load (weight), the faster the recovery, and vice versa of course. In general, I normally suggest not training a muscle if it’s still sore, and then once the tenderness subsides, I say give it another day on top of that.
There are many supplements that can help today’s athlete postpone muscular fatigue. Endurance athletes may benefit greatly from carbohydrate/electrolyte beverages such as Revenge, Gatorade, Ultra Fuel, and a great new supplement called G-Push. These contain precise ratios of carbohydrates and electrolytes (vital salts and minerals) that can replace those lost during prolonged exercise, as well as enhance the body’s ability to sustain long-term energy.
Nutritional stimulants such as caffeine (or its herbal counterpart guarana) can help delay fatigue for two reasons. First, it stimulates a cascade of hormones that cause a release of free-fatty acids into the bloodstream, causing the body to burn fat while sparing carbohydrates to use as energy. Second, it affects the CNS, thus postponing central fatigue and decreasing the perceived difficulty of the exercise.
However, if you can’t handle the jittery, nervous-type feelings you get from stimulants (such as caffeine), you might give supplements like tyrosine or Ginkgo biloba a try. These supplements are not stimulants, so they do not affect your central nervous system (which causes the nervousness). Rather, they help increase your mental alertness and delay central fatigue (in the brain), thus helping to crank up your workout intensity.
And, let’s not forget creatine monohydrate, which has been scientifically shown to aid short-duration, high-intensity exercise, such as weight training. It increases the body’s creatine phosphate stores needed to replenish ATP, thus delaying the onset of glycolysis. In other words, creatine helps quickly replenish energy stores within the muscle cells, allowing you to work out longer and harder, which may lead to increased strength and muscle gains.
So there you have it… there’s nothing fancy here… but enough to get you through that next workout with a little more flare and pizzazz! With the information at hand, you’re now armed with practical, safe, scientifically sound methods to overcome muscle fatigue, so you can train harder (possibly even longer) and become stronger, both mentally and physicallymaking every workout that much better.
A few women could have a difficult time in managing their anxieties and fears. As well as, a girl’s self-esteem and self-confidence also can suffer. Due to this fact, here is a listing of techniques a girl can use to assist manage their fears and strengthen their self-confidence.
The primary step a lady must do is to learn effective techniques which will manage their fears and anxieties. An individual can search for help from a certified and they might possibly be able to read a few books to get some ideas on methods to manage their fears. There are methods to manage your fears, however the person need to make an effort to find these techniques which will work for them.
Doing something again and again again until you get it right is the best way to achieve your self-confidence. As an example, do now not forget in case you first learned to cook. Originally you had difficulty cooking your favorite meal, but after doing it multiple times, you obtain better.
This works with dealing together with your fears. You might now not be successful at the beginning in dealing along with your anxieties but with some practice you’ll get the hang of it. Through practice, you are going to turned into better at the task to hand and your self-confidence will build up.
Write down a catalogue of factors you’re thankful for on this world. For instance: good health, a good marriage, plenty of friends, being smart and resourceful, and an outstanding education are things that any person might be thankful for. Whenever you get discouraged, take out your list and focal point on the things that make you content. This methodology will make you’re feeling better and provide you with more encouragement.
It might be difficult to manage our anxieties and conceit. For the ones who have trouble then talk to someone who help you manage your fears and other stresses. They are going to be able to offer you additional ways and insights on easy methods to deal along with your problem.
You can define primobolan as mild anabolic steroid, in terms of its anabolic and androgenic rating. Primobolan certainly is milder than other anabolic steroids (AS). It appears to be a pretty modest steroid but is often rated as stronger than Masteron (Drostanolone). It is generally seen as more anabolic in nature rather than androgenic.
Chemically known as Methenolone Enanthate, or Methenolone Enanthate, primobolan is a dihydrotestosterone (DHT) based anabolic steroid. It is an ester derivative of methenolone. Primobolan, also known as Primo, usually comes under the brand names Primobolan (tablets) and Primobolan Depot (injectable).
The feature that makes primobolan stand apart from the other anabolic steroids is that it does not aromatise to estrogen; primobolan does not form any estrogens when it interacts with the aromatase enzyme. So, estrogen related side-effects are not associated with primobolan. It means that you need not worry about acne, water retention, gyno, etc., while using primobolan. It does not convert to estrogen, induces low water retention and distinctly lacks gyno. Primobolan has even lower estrogenic properties than nandrolone. In some cases, primobolan may result in fat burning. It can also act as an anti-estrogen to a lesser extent. Thus, primobolan is one of the most preferred anabolic steroids the people who are very susceptible to estrogenic side effects.
As far as side effects are concerned, primobolan is often considered as one of the safer steroids, meaning it has few side effects. Primobolan has no estrogenic side effects, and its effects on cholesterol levels are minimal. Primobolan doses of 200 mg or less (intramuscular) rarely alter blood pressure. Primobolan is usually considered as side-effect free. Generally, primobolan does not affect libido, but in some vary rare cases, primobolan may cause libido problems; it may lower libido. However, in case of libido problems, you can use meds such as Viagra and Cialis.
Primobolan neither promotes fast weight gains nor do explosive strength gains. On the contrary, primobolan gives slow but a high-quality muscle gain. Thus, it is usually taken over a prolonged period. Like nandrolone, primobolan is most often used as a base compound for stacking with other steroids. Those seeking to cut often stack primobolan with drostanolone, stanozolol or trenbolone. Primobolan is often used as a replacement for nandrolone or boldenone to those who have no access to Deca-Durabolin or Laurabolin or Equipoise.