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How & When Should I Take My Supplements?

elderly woman taking a pill
elderly woman taking a pill

We often get asked what the optimal time is to take a supplement. You may have heard that you should take them with food on an empty stomach, or… take them before breakfast, or… take them before you go to sleep, so which is it?

The answers depend on the ingredients, what you want to accomplish, and, most importantly, what you want to avoid—like insomnia or digestive discomfort.

So, let’s break it down by product type to discover when and why timing matters in achieving the full benefits you’re looking for in your daily supplement routines.

Water-Soluble Vitamins

Dynamic Liposomal Vitamin C

The human body does not naturally store water-soluble vitamins for later use, so you need to replenish them daily through your diet or supplements. 

Two of the most well-known water-soluble vitamins are B complex and C vitamins.

In general, it’s safe to take any B vitamins or a B-complex vitamin at any time of the day. 

But because B vitamins are known to boost your energy, taking them first thing in the morning lets you take advantage of their energy-boosting properties.  

Recent research also shows that B Vitamins may interfere with sleep and even cause vivid dreams—another reason to take them earlier in the day.1

Vitamin C naturally occurs in citrus fruits like oranges, grapefruit, and lemons. No matter how you get your Vitamin C—fruit or supplements—the benefits are enormous. It’s an essential nutrient that not only supports a healthy immune system but also collagen synthesis and brain health. 

However, a study on 16,000 Americans showed that one in three of us is still Vitamin C deficient.2

Note: Because even a moderate Vitamin C deficiency can lead to dry skin, a reduction in collagen synthesis, and an impaired immune system, consider taking a high-quality daily supplement like Stonehenge Health’s Dynamic Liposomal Vitamin C.

This formula contains a potent daily dose of 1,500 mg of fat-soluble and highly bioavailable Vitamin C. Dynamic Liposomal Vitamin C efficiently replenishes your daily needs.

Fat-Soluble Vitamins

Senior woman eating breakfast with a smile. Dynamic Brain

Some examples of fat-soluble vitamins include vitamins A, D, E, and K. 

Fat-soluble vitamins dissolve in oil, so they should generally be taken alongside food. 

Studies show that taking fat-soluble vitamins immediately following a meal may boost the amount of vitamins your body absorbs.3 

This means that it doesn’t particularly matter what time you take them as long as you take them with food.

Probiotics

Dynamic Biotics

Your gut microbiome is a vast collection of beneficial and harmful bacteria that directly affect your digestive health, brain function, and immunity. 

Probiotics can help restore your gut with helpful bacteria that balance your gut microbiome. Getting (and keeping) your gut in balance is key to feeling your best.

Your digestive system becomes less active while you sleep; therefore, the best time to take probiotic supplements like Stonehenge Health’s Dynamic Biotics is at bedtime. This way, the probiotics have the chance to hang out longer in your intestines and colonize.

Note: Dynamic Biotics contains 55 billion colony-forming units (CFUs) of lactobacillus and bifidobacterium probiotic strains. It also includes prebiotics to help nourish the good bacteria and give them the food they need to have the best chance to colonize and thrive in your gut.*

Minerals

Senior woman in bathrobe taking vitamin pills in kitchen.

It’s best to take minerals such as zinc and magnesium before bedtime. 

Some minerals produce a calming effect that may help you fall asleep more quickly and sleep more deeply.4 

If you’ve been prescribed a mineral supplement twice a day, the best times to take it are morning and evening.

Omega-3’s

Dynamic Krill Oil

Omega-3 supplements offer a wide range of health benefits, from a better mood to better mobility.* 

Many experts recommend taking essential fatty acids with a meal, ideally dinner. Omega-3 is more likely to be tolerated by your body when taken with food, and the enzymes released during digestion help facilitate absorption.5

 An emulsified form of krill oil is best, as it can further help with absorption.*

Fish oil is a popular omega-3 supplement that has a reputation for causing indigestion and nausea. Because fish oil is hard to digest, take fish oil in divided doses if you can, not before exercise or bedtime. Physical activity or moving your body into a prone position may cause unpleasant fishy-tasting reflux, sometimes referred to as “fish burps.”

Note: Many people have turned to krill oil due to its increased bioavailability compared to fish oil. Stonehenge Health’s Dynamic Krill Oil contains 1,600 mg of K•REAL® Pure Antarctic Krill Oil (with EPA and DHA), ensuring that your body gets enough to thrive.*

Antioxidants

Dynamic Turmeric

Antioxidants protect your cells from free radical damage caused by exposure to pollution, and chemicals and as a byproduct of an unhealthy lifestyle.*

Antioxidant supplements like Stonehenge Health’s Dynamic Turmeric should be taken with a meal to help maximize absorption and minimize stomach upset. If you’re taking a twice-a-day dosage, you can take one in the morning and one in the afternoon.

Adaptogens

Dynamic Mushrooms

Adaptogens—like the ones found in some functional mushrooms—help you adapt to all forms of stress, such as physical exertion, noise, fatigue, and emotional strain.* 

They simultaneously help you feel less anxious and more energized while improving your sense of well-being.* 6

Given their wide range of wellness benefits, adaptogens have exploded in popularity in the last few years.

Given that some adaptogens stimulate while others are more relaxing, timing an adaptogen depends on what you want to accomplish. Take energizing adaptogens like Lion’s Mane and Cordyceps in the morning or during the day.

Note: If you want to stay calm during a stressful workday, take a multi-adaptogen formula like Stonehenge Health Dynamic Mushrooms.* Lion’s Mane and Maitake will give you focus and energy, while the Reishi will help you stay calm and balanced.*

Multi-Ingredient Supplements

Dynamic Brain

Nutritional supplements that address specific health goals—such as boosting immunity to help stave off infection or improving cognitive function—often contain various ingredients that don’t fit entirely into one category. 

Take Stonehenge Health’s Dynamic Brain—It’s a combination of 40 ingredients, including vitamins, minerals, and neuro-nutrients, that support your brain’s health while also helping to improve your memory and focus.* 

For multi-ingredient supplements like this, follow the instructions on the bottle.

If it is a multi-pill dosage, split the number of pills between morning and evening. Do not take Dynamic Brain at night. It contains a high level of B-complex vitamins known to boost energy. Therefore, the best time of day to take Dynamic Brain is first thing in the morning.

One last thing: Not all supplements on the market are monitored for quality, purity, or safety like prescription drugs. You should always select supplements made by a reputable source that is third-party tested and manufactured in cGMP-certified facilities in the United States, like all the high-quality products made by Stonehenge Health.

No matter how you’re looking to benefit from taking supplements, consistent daily use is the key to getting the results you’re looking for. Finding the time of day that works best for your needs and incorporating them as part of your routine is the ideal way to feel the maximum results and long-term benefits of any nutritional supplement you select.

Discover Stonehenge Health
Sources:
1. When Is the Best Time to Take Vitamins? | healthline.com/nutrition/best-time-to-take-vitamins#water-soluble-vitamins
2. Wallace TC, McBurney M, Fulgoni VL 3rd. Multivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010. J Am Coll Nutr. 2014;33(2):94-102. Doi: 10.1080/07315724.2013.846806. PMID: 24724766. | pubmed.ncbi.nlm.nih.gov/24724766/
3. Albahrani, Ali A, and Ronda F Greaves. “Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement.” The Clinical biochemist. Reviews vol. 37,1 (2016): 27-47. | ncbi.nlm.nih.gov/pmc/articles/PMC4810759/
4. Abbasi, Behnood et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences vol. 17,12 (2012): 1161-9. | ncbi.nlm.nih.gov/pmc/articles/PMC4810759/
5. Maki KC, Dicklin MR. Strategies to improve bioavailability of omega-3 fatty acids from ethyl ester concentrates. Curr Opin Clin Nutr Metab Care. 2019 Mar;22(2):116-123. doi: 10.1097/MCO.0000000000000537. PMID: 30550388. | pubmed.ncbi.nlm.nih.gov/30550388/
6. What are Adaptogens & Types | my.clevelandclinic.org/health/drugs/22361-adaptogens
7. Is It Better to Take Vitamins in the Morning or Night? | medicinenet.com/vitamins_in_the_morning_or_in_the_night/article.htm
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Spice Up Your Life: 6 Benefits of Taking Turmeric Daily

turmeric roots on wooden table
turmeric roots on wooden table

Isn’t it nice when a healthy habit comes easily to you? 

Eating delicious food, of course, is something we can all get behind. 

So, how do you combine a healthy habit and tasty food?

If you incorporate Turmeric into your life, you can not only add flavor to your dishes, but you can also enjoy various physical and mental health benefits.

Turmeric is a bright yellow spice derived from the root of the Curcuma longa plant, widely used in cooking, particularly in Asian and Middle Eastern cuisines. However, its significance extends beyond culinary uses, and it has been used for centuries in traditional medicine for its numerous health benefits.

6 Health Benefits of Turmeric

Turmeric and water, healthy drink - Wooden background

There are so many benefits that Turmeric can bring you that adding it to your daily routine is a no-brainer. 

Let’s take a quick look at six key ways Turmeric can support your quest for optimal health.

1. Joint Health

mature lady in sportswear doing morning yoga, making bird dog pose, smiling senior woman training on fitness mat at home, stretching opposite leg and arm, enjoying healthy lifestyle

Turmeric, packed with bioactive curcuminoids, is renowned for its antioxidant benefits. Daily oxidative stress can wear out your joints. Antioxidants combat oxidative stress and support your vitality. 

Curcuminoids are the active compounds found in Turmeric, and they have the ability to support your joint and muscle health and contribute to overall well-being.

Many studies1 have shown that Turmeric curcumin can alleviate pain in the lower back, knees, hands, and wrists.* 

2. Brain Health

Middle aged woman with cup of drink solving sudoku puzzle at table indoors

Curcumin, the active ingredient in Turmeric, can increase levels of brain-derived neurotrophic factor (BDNF),2 which can help support age-related decreases in brain function.* BDNF assists in encouraging neurons to create new connections and growth, which helps support cognitive abilities, mood, and mental well-being.

3. Heart Health

doctor with stethoscope examining red heart, isolated on white background

Curcumin in Turmeric has also been shown to have beneficial effects on heart health.* Research suggests that curcumin may help improve the function of the endothelium, which is the lining of the blood vessels.3

4. Digestive Health

Senior couple sharing meal at home

Turmeric can help support digestive health by stimulating bile production.4 Bile helps your body break down your food faster, which can aid in reducing bloating and gas. 

5. Immunity Booster

Cheerful woman with grey hair drinking tea in the kitchen

Curcumin has been shown to modulate the activation of different types of lymphocytes5 (such as T-cells and B-cells), which are all vital components of the immune system. 

For reference: 

• T-Cells: A type of lymphocyte that plays a central role in cell-mediated immunity to kill infected or cancerous cells.

• B-Cells: Another type of lymphocyte, B cells are responsible for producing antibodies that are used by the immune system to neutralize pathogens like viruses and bacteria.

In other words, a Turmeric curcumin supplement can help in creating an army of defense cells that aid in your immune response.*

6. Antioxidant Capacity

Senior woman rests and drinks water after workout in the park

Turmeric acts as a powerful antioxidant, neutralizing free radicals that can damage cellular structures and DNA.* 6 

Note: Too many free radicals in your body can create oxidative stress, damaging important parts of your body like fats, proteins, and even DNA. 

Turmeric can also stimulate your body’s antioxidant mechanisms to help balance the amount of free radicals you have floating around inside you to safe levels.*

So, how do you get Turmeric into your life? 

mature woman reading recipe from tablet during cooking in kitchen

There are two easy ways to get more Turmeric into your body, —you can cook with it or take supplements. 

Enjoy Turmeric in Food

Indian Butter chicken with basmati rice in bowl, spices, black background. Space for text. Butter chicken, traditional Indian dish. Top view. Chicken tikka masala. Indian cuisine concept. Overhead

Turmeric is not only great for you, but it has a unique taste that many people like. 

Turmeric offers a warm, bitter, and slightly peppery taste with earthy undertones. This complexity adds depth to dishes, enhancing the overall flavor profile without overwhelming other ingredients.

Check out a few recipes you can use to incorporate Turmeric into your diet: 

• You Won’t Miss the Bun – 3 Delicious Lettuce Wrap Recipes

• Yummy Inflammation Fighting Turmeric Smoothie

• Healthy Mac & Cheese Recipes

The flavor is not for everyone, and with cooking, your results may be mixed. Curcumin constitutes a tiny portion of the average Turmeric powders commonly utilized in cooking.

If you’re not a huge fan of Turmeric’s flavor, it may not be practical to incorporate it into every meal. Eating it alone makes it improbable that you’ll get enough curcumin to reap its potential health advantages fully.

Take Turmeric Supplements

Dynamic Turmeric

If you’re looking for the ideal dose of Turmeric and the easiest way to ensure you’re getting enough without adding it to your daily meals…

Supplementation is a convenient way to hit your target—right down to the milligram. 

Dynamic Turmeric is an ideal choice if you want to maximize the beneficial values Turmeric can have in your life.

Never worry about measuring the proper dosage or fear an unpleasant taste. Through extensive research and testing, we’ve created a balanced formula that adds easy absorption and digestive comfort to our Turmeric supplement.* Plus, we don’t use fillers, binders, or synthetic ingredients of any kind. 

If you want to harness the powerful antioxidant, detoxifier, and mood-boosting power, Dynamic Turmeric is an easy choice to include in your daily routine.*

Are you ready to support your immune system, brain, digestive, and joint health?

 
See why Dynamic Turmeric is one of our most popular wellness products.


Sources:
1. healthline.com/health-news/Turmeric-may-be-as-effective-as-ibuprofen-for-relieving-arthritic-knee-pain-emb-2pm
2. pubmed.ncbi.nlm.nih.gov/31279955/
3. ncbi.nlm.nih.gov/pmc/articles/PMC5310664/
4. ncbi.nlm.nih.gov/pmc/articles/PMC9100705/
5. ncbi.nlm.nih.gov/pmc/articles/PMC9738113/
6. pubmed.ncbi.nlm.nih.gov/17569207/

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What Is Plyometrics? A Guide for Your Golden Years.

Senior Woman Jumping In The Air
Senior Woman Jumping In The Air

Most folks with an athletic background have heard of plyometrics. 

It’s a common practice in sports training, but it actually does provide some value outside of athletics, as well. 

In this article, we’re going to take a look at some of the ways in which plyometrics might be beneficial specifically for an older population. Let’s jump in.

What is plyometrics?

Closeup of man doing box jump exercise

Plyometrics, also called “jump training,” are exercises designed to increase muscular power and explosiveness. 

The primary purpose of plyometrics is to improve the speed and force of muscle contractions, which leads to greater power output for athletic movements. 

This is achieved through the use of explosive, fast-acting exercises that stretch and then quickly shorten muscles, known as the stretch-shortening cycle (SSC). This cycle enhances the neuromuscular system’s efficiency and reactivity, making it fundamental for improving performance in various sports and physical activities.

Is plyometrics training good for older adults?

Senior couple in rehabilitation center. Personal trainer writing records exercises

It depends. 

We need to begin this section with two caveats: 

1. Always consult your physician before starting any new exercise program

2. Plyometrics training consists of explosive movements; thus, caution is a necessity

In general, plyometrics is not a great option for beginners and is better suited for people who are already in decent physical shape; often with a sports background. With the proper approach, however, most people can get started safely with plyometrics.

How to prepare for a plyometrics exercise routine

Senior Couple Jogging In Park

Here are some tips to consider before starting a plyometrics workout:

• Health status: Individuals with cardiovascular conditions, joint issues, or osteoporosis should be cautious. High-impact exercises can pose risks, including falls, fractures, or worsening of existing conditions.

• Fitness level: Older adults who have been consistently active and have a solid base of strength and cardiovascular fitness may be able to include lower-intensity plyometric exercises under professional guidance.

• Adaptations and modifications: Plyometric exercises can be modified to be lower-impact, focusing on controlled movements rather than high jumps and rapid changes in direction. Such modifications can make plyometrics safer and more beneficial for seniors.

• Professional supervision: Consulting with a fitness professional, particularly one experienced in working with older adults, can help tailor a plyometric program to the individual’s needs, ensuring exercises are performed safely and effectively.

• Gradual progression: It’s crucial for older adults to start slowly, with low-intensity plyometric exercises, gradually increasing intensity as their strength and endurance improve.

• Focus on safety: Incorporating balance and strength training exercises alongside modified plyometrics can help improve overall stability, reducing the risk of falls.

That said, there is plenty to be gained by adding plyometrics to your fitness routine.

Benefits of plyometrics

Senior woman practicing yoga poses on the sandy beach. Elder caucasian woman stretching legs and arms on the seashore. Healthy lifestyle and fitness concept

Beyond the primary benefits of plyometrics, such as improved athletic performance and increased muscle strength, there are several additional secondary health benefits people can obtain: 

• Enhanced coordination and balance: Plyometric exercises often involve complex, multi-joint movements that require coordination and balance. Over time, these exercises can improve neuromuscular control and proprioception.

• Improved bone health: The impact forces associated with many plyometric exercises can stimulate bone growth and improve bone density, which is important for preventing osteoporosis.

• Increased metabolic rate: Plyometric training is high-intensity and can increase the amount of calories burned during and after exercise, contributing to fat loss and improvements in body composition.

• Better Cardiovascular Health: The intensity of plyometric exercises can also provide cardiovascular benefits, improving heart health and endurance.

• Enhanced joint mechanics: Properly performed plyometric training can improve the mechanics of the knees, hips, and ankles, potentially reducing the risk of injury in these areas.

With the proper approach, you can enjoy the health benefits of plyometrics training while staying safe. 

Take your training to the next level with Dynamic Turmeric

Dynamic Turmeric

If you want to get the most out of your plyometrics training, consider supplementing your diet with Dynamic Turmeric from Stonehenge Health. 

Athletes of all shapes, sizes, and ages use turmeric supplementation because of its widely recognized anti-inflammatory and antioxidant properties, which contribute to its potential benefits for joint health.* 

Turmeric has also been found to help support immunity, brain function, digestive health, and healthy joints. Many people across the globe even use turmeric for its abilities to help as an antioxidant, detoxifier, and its mood-improving capabilities.*
Check out Dynamic Turmeric from Stonehenge Health today.


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Double Up for Survival: The Science Behind Our Body’s Redundancy

close-up portrait of older woman smiling with grey hair
close-up portrait of older woman smiling with grey hair

The human body, a marvel of nature, is as pragmatic as it is mysterious. Among its many wonders is a built-in redundancy system, akin to having spare parts in a complex machine.

From kidneys to eyes, our anatomy is equipped with duplicates for symmetry and survival. But what’s the science behind this biological backup plan? And how does understanding this enhance our appreciation for health supplements like Stonehenge Health’s Dynamic Turmeric?

The Philosophy of Redundancy: More Than Meets the Eye

Doctor shows a hologram and the internal organs of a person.

Our body’s design is a testament to the foresight of evolution. The presence of two kidneys, two lungs, and pairs of eyes and ears is not merely coincidental. It’s a survival strategy honed over millennia. This redundancy is a buffer, ensuring our survival and functionality in case one organ fails or is damaged.

The Evolutionary Edge of Excess Capacity

Smiling senior couple jogging in the park.

The principle of ‘survival of the fittest’ extends to organ functionality. Early humans with a genetic predisposition for organ redundancy had a better chance of surviving injuries, illnesses, and the harsh realities of primitive life. This evolutionary advantage led to the proliferation of genes that favor excess organ capacity, shaping modern human anatomy.

A Rundown on Redundant Organs

Close-up of Internal organs dummy on white background.

Eyes and Ears: Sensory Survivors

close up of senior man's eye

Losing an eye or ear impacts the quality of life but doesn’t directly affect health. However, the impairment of these senses can have indirect health consequences, such as increased risks of cognitive decline or Alzheimer’s disease.

The Resilient Gut

senior couple happy eating together

Significant portions of the intestines can be removed without drastically impacting health. This adaptability is vital for surgical interventions like bowel resections, common in colon cancer treatments.

Kidneys and Lungs: Soloists in the Symphony of Life

Young woman nurse doctor gp holding stethoscope examining old senior

Most people can live with just one kidney or lung. This remarkable adaptability allows for organ donation and ensures survival in case of disease or injury to one organ.

The Regenerative Liver

Doctor with liver in hands in a hospital

Thanks to its incredible regenerative capacity, a large portion of the liver can be removed. This ability is crucial for liver transplants and recovery from hepatic injuries.

Beyond Survival: Quality of Life Matters Too

Smiling mature woman in sweater isolated on grey studio background show thumbs up recommend service, happy positive senior lady give sincere recommendation, advice good or sale offer

While survival is paramount, the quality of life is equally significant. For instance, living without a spleen or just a portion of the liver is possible, but it comes with lifestyle modifications and health considerations.

Embracing Our Body’s Wisdom

Happy senior couple laughing cheerfully while walking together outdoors

Our body’s redundancy is a marvel of evolution, a testament to the resilience of life. As we navigate the complexities of modern living, Dynamic Turmeric plays a crucial role in supporting our body’s natural defenses and ensuring that our spare parts are more than just backups; they are active participants in our overall health and well-being.*

Dynamic Turmeric: Supporting Organ Health and More

Dynamic Turmeric

In the realm of natural health, Stonehenge Health’s Dynamic Turmeric stands out for its multifaceted support to immunity, brain, digestive, and joint health.* Each serving packs a potent 1,650 mg blend of Organic Turmeric Powder and extract, standardized to 95% Curcuminoids, coupled with 15 mg of BioPerine® for enhanced absorption.* Including 300 mg of Organic Ginger Root adds an extra layer of digestive comfort.*

Discover the power of turmeric in its most potent form with Dynamic Turmeric – a testament to our commitment to your health, free from compromises and shortcuts.

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Keep Your Metabolism Buzzing: Avoid These 9 Common Slow-Down Mistakes

Sporty mature woman with scales showing thumb-up on green background
Sporty mature woman with scales showing thumb-up on green background

Metabolism, often touted as the body’s internal furnace, is the complex network of chemical processes that convert food into energy. This intricate system influences how quickly or slowly we burn calories, impacting our weight and overall health. 

As we age, it’s no secret that the metabolic pace tends to decelerate, and a few extra pounds may stealthily find their way onto the scale.

This slowing of metabolism with age is a multifaceted phenomenon. First and foremost, it’s influenced by a natural decline in muscle mass, a consequence of aging, and a sedentary lifestyle. Since muscle tissue is metabolically active, its reduction results in a slower calorie-burning engine. 

Add to that the hormonal changes accompanying aging, and the perfect storm for a more sluggish metabolism begins to brew.

However, it’s not solely the passage of time that contributes to this metabolic lull; our lifestyle choices play a significant role. So, while pursuing a speedier metabolism is often lauded as the holy grail of weight management, our inadvertent derailment of the body’s calorie-burning capabilities requires attention. 

Let’s explore the undercover habits that might be covertly putting the brakes on your metabolism and discover strategies to kick it into higher gear!

1. Skipping Meals, aka, Extreme Caloric Restriction

Healthy meal prep containers with quinoa, chicken and cole slaw

Many people mistakenly believe that dramatically reducing their calorie intake or skipping meals will lead to weight loss. However, this approach often signals the body to enter a conservation mode, slowing down your metabolism to conserve energy.

Do this instead…Opt for a balanced approach to eating by incorporating regular, well-proportioned meals and snacks throughout the day. Focus on nutrient-dense foods that help provide sustained energy and support your metabolism. By nourishing your body consistently, you can maintain a more stable metabolism and avoid the pitfalls of extreme caloric restriction.

2. Low Protein 

Best Foods High in Protein. Healthy eating and diet concept

For your metabolism, protein is more than a muscle supporter; it plays a crucial role in sustaining a well-operating engine. Since muscle tissue is metabolically active, a reduction in muscle mass can lead to a decrease in overall metabolic rate.

Do this instead…Ensure you include a variety of protein-rich foods in your diet, such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources. Eat a balanced mix of foods throughout, incorporating protein into each meal. This approach helps preserve muscle mass, promoting a healthier and more efficient metabolism.

3. Not Prioritizing Exercise

Senior couple exercising in gym

If your idea of exercise is only lifting the remote, brace yourself for a metabolic slowdown. A sedentary lifestyle can significantly impact metabolism. Regular exercise, especially strength training, keeps your muscles strong and helps your body burn more calories at rest. On the flip side, not exercising can make you lose muscle and use less energy.

Keep in mind cardio is beneficial, but don’t rely solely on it. Skipping strength training might lead to muscle loss and a drop in your metabolic rate.

Do this instead… Blend regular exercise into your routine, balancing cardio with strength training for a winning combination. Engage in activities that build muscle, boosting both your metabolic rate and overall well-being. Whether sweating through squats, taking strolls, or dancing up a storm, make consistent movement a habit to keep your metabolism on its toes.

Stonehenge Health Dynamic Turmeric not only offers antioxidant benefits but also promotes joint health, mobility, and flexibility. This is crucial for all those keen on maintaining a body in motion and a metabolism that’s always in high gear.*

4. Dehydration

Senior woman drinking water in the morning

Water is essential for various bodily functions, and when there’s an inadequate water supply, metabolism may slow down. Additionally, drinking water has been associated with a temporary boost in metabolic rate.

Do this instead…Keep yourself well-hydrated by drinking adequate water consistently throughout the day. Carry a reusable water bottle and sip water regularly, especially during physical activities or in warm environments. Aim for the recommended daily water intake to support optimal metabolic function and overall health.

5. Too Much Junk Food

woman buying healthy food

Processed foods earn the label “junk food” due to their high content of added sugars, unhealthy fats, and refined carbs, all culprits in weight gain and metabolic dysfunction. These foods, lacking essential nutrients, can disrupt your metabolism and hinder your body’s efficient energy conversion.

Do this instead… Make mindful choices by incorporating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains into your diet. While a little indulgence is allowed, it’s crucial to steer clear of processed foods known for their excess empty calories and lack of essential nutrients. Prioritize a balanced diet to support your metabolism and overall well-being. Enhance your decision-making by reading food labels and opting for whole, unprocessed alternatives, promoting a more favorable metabolic balance.

6. Too Many Cocktails

Shot of a mature woman relaxing on the sofa at home with a cup of coffee. Coffee and a quiet moment. Happy mature woman with coffee cup relaxing by the window

Did you know that enjoying a beer or a glass of wine with your meal can actually slow down your metabolism? Here’s why: when you drink, your liver prioritizes breaking down alcohol, temporarily pausing other calorie-burning processes. And don’t forget the calories added..

Do this instead…If you choose to consume alcohol, Consider opting for lower-alcohol beverages and incorporate alcohol-free days into your week. Prioritize a balanced lifestyle that supports both enjoyment and overall well-being while avoiding excessive alcohol consumption to maintain a healthy metabolic state.

7. Too Little Sleep, Too Much Stress

Portrait of senior woman lying in bed waking up fresh start

Ever notice that things tend to feel more stressed when you don’t get enough sleep? Insufficient and poor-quality sleep and stress go hand in hand, throwing a wrench into your hormonal harmony. In these situations, cortisol levels spike, potentially messing with your metabolic balance and hindering efficient calorie burning. 

Do this instead… Establishing a consistent sleep routine and a calm bedtime environment helps ensure you get enough restful sleep. Try stress-relieving activities like deep breathing, yoga, or a relaxing hobby. These small changes can make a big difference in supporting your metabolism and overall well-being.

Effortlessly conquer stressful situations with the aid of Stonehenge Health Dynamic Mushrooms, ensuring you maintain that cool and collected vibe needed to thrive.

8. Not Enough Fiber

High Fiber Foods on wooden background. Flat lay

Not getting enough fiber in your diet can put a damper on your metabolism. Here’s why: fiber adds bulk to your meals, slows down nutrient absorption, and keeps things moving smoothly in your digestive system.1-3

When you’re low on fiber, there’s a traffic jam in your digestive tract. Nutrients get absorbed too quickly, which can mess with your blood sugar levels, making your metabolism feel sluggish.

Do this instead…Include fiber-rich foods in your meals – think fruits, veggies, whole grains, and legumes. Fiber not only keeps your digestion running smoothly but also helps you feel full, which can be a plus for managing your calorie intake. 

9. Vitamin & Mineral Deficiencies

Friends having lunch together passing back and forth dishes to each other

Eating enough vitamins and minerals can really help your body’s energy-making process. Without them, your body might struggle to make and use energy properly. Certain small nutrients play a big part in helping different energy-making paths in your body, and not having enough of them can slow down how your body burns calories.

Important vitamins like B vitamins, vitamin D, and minerals such as iron, magnesium, and zinc are very important for your body’s energy health. For example, B vitamins help turn food into energy, and if you don’t have enough, your body’s energy-making process can slow down.3 Not having enough vitamin D can affect how well your body uses insulin, which can affect how well your body makes energy.4

Iron, which is an important mineral, helps carry oxygen and make energy, and if you don’t have enough, you can feel tired and your body might not make energy as well.5 Magnesium is another important mineral that helps with many reactions in your body that make energy.6

Do this instead…To make sure you’re getting enough of these small nutrients and to help your body make energy as best as it can, it’s important to eat a variety of nutrient-rich foods. Making sure you get enough of these small nutrients can help keep your body from feeling sluggish and promote overall good health. You might want to talk to a healthcare professional to check how well you’re doing with your nutrition.

In our quest for a smoothly running metabolism, let’s steer clear of the usual roadblocks and gear ourselves towards achieving metabolic excellence. By sidestepping these common errors and adopting habits that boost metabolism, you can tap into your body’s maximum calorie-burning capacity. So, prepare to ignite your metabolic engine and set off on an adventure towards a more energetic and efficient version of yourself!

Dynamic Turmeric Learn More
Dynamic Mushrooms Learn More

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Sources:
1. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
2. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
3. Aghdassi, E., McArthur, M., Liu, B., McGeer, A., Simor, A., Allard, J. P. (2009)
4. Takiishi, T., Gysemans, C., Bouillon, R., & Mathieu, C. (2015). Vitamin D and diabetes Endocrinology and Metabolism Clinics of North America, 44(2), 319–347
5. Ref: Beard, J. (2001). Iron biology in immune function, muscle metabolism and neuronal functioning. Journal of Nutrition, 131(2), 568S–580S.
6. Ref: Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180–189
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Why It’s Never Too Late to Take a Dance Class

Positive senior man dancing playful Latin dance bachata with female partner during group class in choreography studio.
Positive senior man dancing playful Latin dance bachata with female partner during group class in choreography studio.

My friend Marina and I cherished our Saturday morning neighborhood walks. It became our routine, a way to soak in nature and share quality time together. However, one Friday night, everything changed when Marina called to cancel because she and her husband had enrolled in a ballroom dance class.

This announcement caught me off guard. Ballroom dance? I was disappointed but intrigued. 

As Marina shared her enthusiasm for mastering tricky dance steps and fulfilling a long-held desire, it became clear that dance was more than just steps. Dance is an expression of life set to music, a sentiment that stuck with me.

Digging deeper into Marina’s newfound love, I’ve discovered that the notion of dance classes being exclusive for the young and agile has faded away. In its place has emerged a trend where people of all ages are rediscovering the joy of moving together. 

Today, nobody is too old to explore tap, ballet, or groove to a Latin beat. Dance is for anyone open to a new experience.

So, if you often find yourself scrolling through social media, secretly yearning to move with the fluidity of those graceful dancers gliding across your screen, here’s a secret for you – it’s never too late to start. Yes, even if your body has passed its prime and you rely on Celebrex to navigate stairs. Taking up a dance class at any age offers benefits for both your body and mind. 

It’s time to trade in traditional workouts for dancing shoes and explore why stepping onto the dance floor is the workout that will make you want to boogie!

1. A Social Affair: Meeting New People and Building Connections 

group of women at gym

Whether you’re a newcomer or a dance aficionado, the inclusive nature of dance classes offers an excellent opportunity to meet new people. Breaking the ice becomes a breeze when you’re learning intricate steps together or sharing a laugh over a misstep. The camaraderie formed in dance classes may extend beyond the studio, creating lasting friendships that enrich your social life. As you twirl and sway with your fellow dancers, you’ll discover a supportive community that shares the same enthusiasm for movement and self-expression.

2. Physical Fitness in Disguise: A Fun and Vigorous Workout

Happy seniors and mature couples exercising with dumbbells.

Whether salsa-ing or waltzing, dance engages various muscle groups, promoting flexibility, strength, and cardiovascular health. The best part? You won’t even realize you’re working out! The infectious rhythms and dynamic movements distract from the physical exertion, making dance an ideal option for those who despise the treadmill or the weight room. The joyous nature of dance turns exercise into a celebration, helping you maintain a healthy lifestyle without the dread that accompanies more conventional fitness routines.

3. Stress-Buster: Dance Away Your Worries

woman hand finger walking on piano between music note with shoe concept

Combining rhythmic movements and expressive gestures provides a cathartic release, allowing you to channel your emotions into the dance. As you immerse yourself in the music and the choreography flow, the day’s worries fade away. Dance has been proven to reduce cortisol levels, the hormone associated with stress, making it a therapeutic and enjoyable way to unwind. (1) The next time life feels overwhelming, put on your dancing shoes and let the music guide you to serenity.

4. Boosted Confidence: Mastering New Skills and Overcoming Challenges

Middle age woman holding shiny disco ball smiling and thumbs up

Dance classes challenge you to learn new steps, coordinate movements, and express yourself in ways you might not have thought possible. As you overcome the initial hurdles and see progress in your abilities, you’ll undoubtedly feel your self-esteem rise. The sense of accomplishment you get from mastering a dance routine or perfecting a challenging move translates into increased confidence that extends into other areas of your life. Dance becomes a powerful tool for personal growth and empowerment, proving that the journey of self-discovery can be as exhilarating as the dance itself.

5. Cultural Exploration: Embracing Diversity Through Dance

Blurred professional man and woman dancing Latin dance in costumes in studio, two pairs ballroom shoes in the foreground

Dance is a universal language that transcends borders and cultures. From the sensual rhythms of Latin dances to the elegance of ballroom styles, each dance form carries its own cultural history and significance. Engaging in diverse dance classes opens your eyes to the beauty of different traditions, fostering an appreciation for the global mosaic of movement. It’s a journey that not only expands your dance repertoire but also broadens your cultural horizons.

6. Improvising & Memorizing for a Better Brain

music notes in head/brain concept

Dance classes often incorporate improvisation, a great way to stimulate the brain and boost cognitive functions (1). Remembering dance steps and sequences can also improve memory and mental agility. So, dancing is not just good for the body—it’s a workout for the mind. (1-2)

The power of dance extends far beyond simple entertainment. It catalyzes cognitive enhancement, emotional health, stress relief, physical performance, social engagement, and creativity stimulation.

Regardless of your preference, be it jazz or samba, immersing yourself in your dance can unlock countless benefits.

To further dance’s emotional and physical support, consider adaptogenic mushrooms like those found in Stonehenge Health Dynamic Mushrooms into your daily life. 

Dynamic Mushrooms combine Lion’s Mane, Reishi, Chaga, Maitake, and Shiitake. Each of these mushrooms possesses adaptogenic properties, contributing to cognitive performance, immune wellness, and the ability to adapt to stressful situations.* This all-encompassing blend saves you the trouble of finding each ingredient, offering a full spectrum of adaptogenic benefits in one convenient blend. And if your joints require some extra care, Stonehenge Health Dynamic Turmeric steps in, harnessing the properties of curcumin to promote overall well-being. Offering antioxidant benefits, it supports joint health, mobility, and flexibility—essential elements for those deeply passionate about dance.*

Dynamic Mushrooms Learn More
Dynamic Turmeric Learn More

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Sources:
1. Meekums B, Karkou V, Nelson EA. Issue 2. Art. No.: CD009895. DOI: 10.1002/14651858.CD009895.
2. Karkou V, Aithal S, Richards M, Hiley E, Meekums B. CD011022. DOI: 10.1002/14651858.CD011022
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Ultimate Wellness Gift Guide to Elevate Your Mind, Body, and Soul

Holiday gift guide sign - a paper price tag with a twine against burlap canvas
Holiday gift guide sign - a paper price tag with a twine against burlap canvas

As the holiday season swiftly approaches, I embark on the annual mission to unearth the perfect gifts for my loved ones. In a world where wellness is becoming a focal point of our lives, the challenge lies in finding presents that express my love and encourage and enhance their well-being and happiness. 

We’ve curated our wellness-focused gift guide to help you navigate this journey smoothly.

Whether you’re searching for a self-care devotee, a dedicated yogi, a fitness enthusiast who thrives on routine workouts, or someone simply seeking balance and tranquility, this guide has something for everyone. 

And here’s where the magic of online shopping comes into play. These thoughtful, health-focused presents are just a few clicks away. 

And if you act quickly, they should be delivered in time to be wrapped and nestled under the Christmas tree.

Online shopping may be our superpower, but even superheroes need to beat the clock. So, let’s get those comfortable slippers on, warm up with a cup of hot cocoa, and dive headfirst into this shopping adventure!

1. Beauty Guru

woman in bathroom touching face with hands and posing in front of makeup mirror

For the beauty enthusiast who cherishes self-care, consider enriching their routine with these thoughtful gifts.

Perfumed Deep Moisturizers

woman uses moisturizer

The perfect fusion of skincare and aromatic indulgence, these intensely hydrating creams offer more than just hydration; they provide sensory pleasure through enticing fragrances. This innovative gift transforms a simple skincare routine into a fragrant escape, allowing your loved one to enjoy nourishing care and an alluring scent experience. 

High-Quality Men’s Skincare Sets

Skincare cosmetics for men in paper bag. Male grooming cosmetic products on grey background. Top view, flat lay

Remember the men in your life when prioritizing skincare. Treat them to premium products that shield their skin from environmental damage and boost skin vitality. Help maintain their skin health by choosing moisturizers that offer sun protection.

LED Mask

Woman lying down with an LED mask for skin care

If you’re into the latest skincare trends, you’ve probably caught wind of LED skin therapy. Blue light targets acne and red light addresses anti-aging concerns. The only intimidating aspect? Perhaps the look of the masks. Ideal for your beauty guru mom, sister, aunt, or best friend, it’s a gift that combines luxury with skincare innovation.

Spa Experience Certificate

Burning candles and aromatic reed freshener on table in spa salon

Treat your loved ones to some pampering with relaxing massages and rejuvenating facials, giving them a beautiful break from everyday stresses. To discover the ideal spa experience, just check out local spas. Many have gift certificates all set to go, nicely wrapped in boxes, making for a lovely and stress-free holiday gift.

2. Travel Enthusiast

Top view of person planning their vacation using world map

Ultimately, holiday gifts for the travel enthusiast should embody practicality, comfort, and a touch of wanderlust, enhancing their globe-trotting experiences and fueling their passion for exploration. These gifts can make their journeys healthier and more enjoyable.

Collapsible Water Bottle

Collapsible reusable lilac water bottle on pink background.

It’s a smart and eco-friendly add-on for staying hydrated during adventures. Plus, this gift goes hand in hand with airports trying to cut down on plastic and waste. Your traveler can help with these efforts while enjoying the perks of a compact, reusable hydration solution.

Dynamic Biotics

Dynamic Biotics

Give the avid traveler in your life the gift of wellness with Dynamic Biotics. With the inclusion of the probiotic strain L. Rhamnosus GG, this thoughtful present is designed to support their digestive health and ease traveler’s diarrhea. As a trusted companion on their journeys, Dynamic Biotics ensures a healthier and more comfortable travel experience.*

Lightweight Packable Rain Jacket

two friends walking in chilly weather with light rain jackets

Designed for adventure, this essential travel companion offers protection from unexpected downpours without weighing down luggage. Super practical, versatile, and a sweet addition to any travel gear stash, these jackets make the perfect holiday gift for the wanderer who handles all weather conditions with flair and ease.

Noise Cancelling Headphones

woman listening with her noise cancelling headphones

Beyond creating a tranquil oasis amid the hustle and bustle of transit, these headphones significantly contribute to overall health. By effectively minimizing ambient noise, they provide a serene space, shielding travelers from the stressors of busy airports and public spaces.

3. Foodie

Top view of dinner party with different food dishes

For the foodie who treasures both taste and health, consider these ideas.

Mediterranean Recipe Book

Woman reading recipe book and cooking

Gift the foodie in your life the joy of culinary exploration with a Mediterranean cookbook. These recipe books focus on nutritious and delicious Mediterranean meals, allowing your foodie to seamlessly incorporate the principles of this vibrant diet into their everyday eating. More than just a cuisine, Mediterranean cooking is a guide to a healthier, more flavorful life.

Smoothie Blender

woman making fruit smoothie with blender

This versatile appliance is the ultimate tool for crafting nutritious and delicious smoothies, allowing for vibrant combinations of fruits, vegetables, and superfoods with ease. From morning energy boosts to post-workout replenishments, this thoughtful gift supports your loved one’s commitment to a healthy lifestyle and adds a touch of culinary excitement to their daily routine. 

Smart Kitchen Garden

Green Kitchen herb plants. Mixed Green fresh aromatic herbs spices

Who wouldn’t love the happiness of having fresh, homegrown ingredients from a cool indoor garden? This awesome and considerate gift grows herbs, greens, and veggies at home, guaranteeing a steady stream of tasty and nutritious goodies for cooking adventures. Thanks to smart tech making care a breeze, these indoor gardens support eco-friendly living and bring a pop of green to the kitchen. 

High-Quality Olive Oils and Balsamic Vinegars or Exotic Spice Sets

olive oil and balsamic vinegar on a wooden background

These high-quality, healthy ingredients take their cooking game to the next level. Share new flavors and awesome blends to spice up your loved ones’ cooking adventures. Check out the health food store nearby for pre-made holiday baskets.

4. Weight Conscious

Happy older couple cooking together in the kitchen

Support those on a weight-conscious journey with these helpful tools.

Smart Kitchen Scale

Fresh tomatoes on kitchen scales weighing and measuring

Aid them in accurate portion control with a digital kitchen scale. This handy tool allows users to measure their food portions accurately, making it easier to keep track of calorie intake and adhere to specific dietary requirements. Their sleek designs are a stylish addition to any kitchen. 

Air Fryers

Cooking potatoes and carrot sticks with spices in an air fryer

These kitchen wonders promote mindful eating and open the door to a world of nutritious and delicious culinary creations.

With its innovative cooking technology, Air Fryers allows for guilt-free indulgence in crispy and flavorful dishes with significantly less oil. It’s a game-changer for those seeking a healthier alternative to traditional frying methods.

Vegetable Spiralizers

Woman making zucchini spaghetti

Vegetable spiralizers introduce a fun and inventive way to incorporate more veggies into meals. Transforming ordinary vegetables into vibrant and noodle-like spirals adds color and nutrition to every dish, making healthy eating a delightful experience. 

Both gifts cater to the health-conscious individual’s desire for nutritious and flavorful meals, encouraging a mindful approach to cooking. 

Accountability and Fitness Buddy Offer

Two women showing thumbs up sitting on grass after doing exercises, positive

Nothing says “I care,” like showing up for someone. Offer to buddy up on accountability and fitness, whether it’s regular walking meetups or gym sessions.

5. Fitness at Every Age

Older couple jogging in the morning together

For individuals at various fitness levels, consider these age-appropriate gifts:

Fitness Tracker

Exercising Woman Checking Activity Tracker With Health Icons

Motivate beginners with a fitness tracker that monitors progress and encourages activity.

High-Quality Yoga Mat

woman rolling up blue yoga mat

High-quality yoga mats designed for comfort and durability provide a supportive foundation for every pose. Whether you are buying for a seasoned yogi or someone just starting their wellness journey, a top-notch yoga mat enhances the experience, offering grip, cushioning, and stability. 

Resistance Bands Set

Senior man exercise stretching and exercising with resistance band

Put versatile fitness right into their hands. These bands are a fantastic addition to any workout routine, providing varying resistance levels for strength training or stretching to any age group. 

Fitness Dice

Interactive Exercise Dice

Each roll unveils a new exercise challenge, turning fitness into a game. These dice inject variety and spontaneity into every session, fostering motivation and creativity.

Dynamic Turmeric

Dynamic Turmeric

This thoughtful present harnesses the power of turmeric to promote overall well-being. Dynamic Turmeric provides antioxidant benefits, it supports joint health, mobility, and flexibility, which is essential for those passionate about fitness.*

Moisture-Wicking Clothing

Exercise clothes with choose and fitness watch

These garments are designed to keep you cool and dry by swiftly drawing away sweat. Whether hitting the gym, running or navigating a busy day, moisture-wicking fabrics ensure a fresh and comfortable feel.  

Health Monitoring Wearables

Female Runner Looking At Her Mobile And Smart Watch Heart Rate Monitor

These smart devices go beyond fashion, offering real-time insights into various aspects of health. From tracking steps and monitoring heart rate to analyzing sleep patterns, they provide a holistic view of one’s wellness journey and empower the user to make informed lifestyle choices. With the gift of a wearable health monitoring device, you’re not just giving a device – you’re giving the power to prioritize and enhance overall health.

6. Mental Agility, Balance & Fun

Senior man playing game of chess

Engage the intellect of your loved ones with cognitive-boosting gifts, and for those searching for mental balance, explore stress-relief gifts that promise relaxation and tranquility.


Brain Games

Older couple solving puzzles together

Looking for the perfect presents that combine fun and the bonus of sharpening the mind? Treat your loved ones to entertaining brain games like Sudoku Books and Puzzle Sets – they are a blast and give the gift of enhanced cognitive abilities. Amp up the holiday joy with strategy board games like Blank Slate, offering enjoyment and a fantastic way to keep those mental gears turning.

Aromatherapy Diffusers

aromatherapy diffuser

Transform any space into a calming retreat with an Aromatherapy Diffuser. These beautifully crafted devices enhance ambiance and foster relaxation and mental clarity by diffusing soothing essential oils. Elevate the experience by pairing it with high-quality essential oils for a complete sensory journey.

Dynamic Brain

Dynamic Brain

This holiday season, give the gift of cognitive vitality with Dynamic Brain – a thoughtful and versatile present suitable for every adult, from seniors to busy, studious adults. Crafted to support mental clarity and focus, Dynamic Brain is a comprehensive supplement designed to nourish the mind and promote overall cognitive well-being.*

Himalayan Salt Lamp

himalayan rock salt lamp

These lamps add a warm and cozy glow to any space and are believed to emit negative ions, bringing about a sense of calm and well-being. It’s a unique and chill present that will light up someone’s day – both literally and figuratively.

Mindful Journal

woman writing in her journal

Encourage positive thinking and gratitude with a mindful journal. Through simple prompts, they guide users to reflect on the good in their lives, fostering a daily habit of optimism and gratitude.

Light Therapy Lamp

light therapy lamp

This thoughtful gift illuminates and promotes mental wellness. Light therapy lamps designed to simulate natural sunlight conveniently boost mood, energy levels, and overall vitality.

Digital Picture Frame

Black Digital Photo frame

Embrace the essence of wellness by staying connected with loved ones in real-time. A digital picture frame is the easiest way to effortlessly share and display cherished photos with the people you care about. From your phone to their frame, keep the moments that matter close at hand – a thoughtful and heartwarming gift that bridges the distance with the touch of a button.

Let your gifts speak volumes about your love and consideration for your friends and family this holiday season. By choosing presents that align with their specific interests and health goals, you contribute to their journey towards a healthier and happier life.

Dynamic Turmeric supplement
Stonehenge Health Dynamic Brain on a blue brain wave background

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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Superfoods: A Recipe for Healthy Aging

woman with a background of fruits and vegetables
woman with a background of fruits and vegetables

Aging is a natural part of life, and how we age depends on various factors, including our lifestyle and food choices. In the quest for aging well, superfoods have emerged as powerful allies. 

These nutrient-dense wonders nourish our bodies and can help stave off the signs of aging, keeping us vibrant and healthy as the years go by. 

Keep reading to delve into these powerful superfoods, uncovering their numerous advantages, and even discover a delightful recipe that simplifies the inclusion of many superfoods in a single, convenient recipe.

What Are Superfoods?

woman drinking healthy smoothie in kitchen

Superfoods are nutrient-rich and packed with vitamins, minerals, antioxidants, and other essential compounds that offer many health benefits. 

They’re like nature’s gift to your well-being, delivering a potent blend of nutrition that can support your overall health and longevity. Incorporating superfoods into your daily life can help you age well by providing the essential nutrients your body needs to function optimally.

5 Anti-Aging Benefits of Superfoods

Full medical checkup, complex health check-up of all body organs concept. Examining from brain and heart to bladder and intestine. High quality photo

1. Powerful Antioxidants: Many superfoods are abundant in antioxidants, which help combat free radicals that lead to oxidative stress. This, in turn, can help slow down the aging process by reducing cell damage.

2. Promoting Heart Health: Incorporating superfoods like fatty fish, abundant in omega-3 fatty acids, and leafy greens, rich in potassium, into your diet can be a valuable strategy for nurturing heart health. These foods effectively lower blood pressure, reducing the risk of heart disease.

3. Bone Health: Maintaining strong bones becomes crucial as we age. Superfoods like leafy greens, dairy or dairy alternatives, and almonds are excellent sources of calcium, which is essential for bone health.

4. Brain Function: Some superfoods, like blueberries, have been linked to enhanced cognitive function, memory, and brain health, helping to preserve mental acuity as you age.

5. Skin Health: Superfoods rich in vitamins and antioxidants, like oranges and sweet potatoes, can help maintain youthful and radiant skin.

Top 7 Superfoods

Grilled salmon on cutting board close-up

1. Berries: Blueberries, raspberries, blackberries, acai berries, and strawberries are brimming with antioxidants, which can help reduce oxidative stress and support brain and heart health.

2. Leafy Greens: Kale, spinach, and Swiss chard are packed with vitamins, particularly K and A. They promote bone health, support digestion, and boost the immune system.

3. Fatty Fish: Salmon, mackerel, sardines, and krill are some of the best sources of omega-3 fatty acids, which support heart health, and brain function.

4. Nuts and Seeds: Almonds, chia seeds, and flaxseeds provide healthy fats, fiber, and protein. They can help lower cholesterol levels, improve digestion, and support overall well-being.

5. Turmeric: This spice contains curcumin, known for its antioxidant properties.

6. Greek Yogurt: Greek yogurt supports gut health and aids in digestion because it’s a great source of probiotics and protein. 

7. Green Tea: Rich in special antioxidants called catechins. These antioxidants help protect cells from damage caused by free radicals, reducing the risk of various health risks.

Delicious Superfood Smoothie for Healthy Aging

Delicious Superfood Smoothie for Healthy Aging recipe

Ingredients:

     – 1 cup of kale or spinach (rich in vitamins and antioxidants)

     – 1/2 cup of blueberries (packed with antioxidants)

     – 1/2 banana (for added potassium)

     – 1 tablespoon of chia seeds (excellent source of omega-3 fatty acids)

     – 1 cup of reduced-fat milk (or almond milk – a dairy alternative rich in calcium)

     – 1 teaspoon of honey (optional for sweetness)

 Instructions:

     1. Place all ingredients in a blender.

     2. Blend until smooth and enjoy your nutrient-packed, anti-aging smoothie.

Nutrition:

Makes 1 serving | 339 calories, 9.8g fat, 54.1g carbohydrates, 31g sugar, fiber 9.2g

Superfood Wellness Made Easy

Embrace your well-being by tapping into the incredible benefits of Omega-3 fatty acids and Turmeric, two superfoods with remarkable potential. And experience their daily benefits through the ultimate convenience when you include Stonehenge Health’s Dynamic Krill Oil and Dynamic Turmeric in your daily routine.*

Stonehenge Health Dynamic Krill Oil is a powerhouse boasting a substantial 1,600 mg of pure Antarctic Krill Oil. This supplement is your key to supporting heart, joint, and brain health. *

It’s loaded with Omega-3 fatty acids, including DHA and EPA, and super antioxidant Astaxanthin. Krill oil is renowned for its remarkable bioavailability, ensuring your body reaps the maximum benefits from this Omega-3 source. *

But the superfood journey doesn’t end there. Take your wellness to new heights by incorporating Dynamic Turmeric. This high-dose turmeric powder and curcumin supplement is a nutritional gem, with a generous blend of 1,650 mg of turmeric powder and extract. What’s more, it includes 15 mg of BioPerine® for better absorption.

Dynamic Turmeric supplement
Dynamic Krill Oil supplement

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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5 Effective and Low-Risk Core-Strengthening Exercises to Maintain Your Balance

elder woman stretching on yoga mat in living room
elder woman stretching on yoga mat in living room

Maintaining an active lifestyle can become increasingly challenging as we age, underscoring its importance. Your balance is one overlooked key factor that can either support or hinder this goal.

Understanding Balance: The Art of Stability and Harmony

Concept of harmony and balance. Balance stones against the sea. Rock zen in the form of scales

Physically, balance is the ability to distribute your body weight evenly, ensuring that you can hold yourself upright without swaying or toppling over. Balance is a physical act and the art of maintaining stability and harmony within your body. The seamless coordination between your muscles, senses, and mind allows you to stand tall, walk confidently, and move gracefully. 

Sensory perception, including vision, hearing, and body awareness, plays a vital role in balance. Your brain processes these inputs, helping you to adjust your movements and respond to environmental changes. The strength in your core muscles acts as the anchor, keeping you steady as you navigate the world around you.

Numerous factors have the potential to lead to a reduction in your balance. Leading a sedentary lifestyle can result in muscle atrophy and reduced coordination, increasing the risk of falls. Additionally, natural muscle loss, known as sarcopenia, occurs as we age, impacting our ability to support our body weight and stay stable.

Changes in sensory perception, including vision, hearing, and body awareness (proprioception), can hinder your ability to adapt to your surroundings. It’s essential to be aware that certain medications can cause dizziness or affect your sense of balance, highlighting the importance of understanding potential side effects.

Finally, chronic conditions like osteoarthritis, neuropathy, and vestibular disorders can significantly affect your balance, emphasizing the need to address this critical aspect of well-being as we age.

The encouraging news is that you can enhance and sustain your balance with a dedicated emphasis on strengthening your core.

Understanding the Core’s Role in Balance

Happy athletic group training on a sunny day

Your body’s core encompasses a complex network of muscles, including the abdominal muscles (like the rectus abdominis and obliques) and the lower back, hips, and pelvis muscles. These muscles work together to provide stability and support to the spine and pelvis, allowing us to stand, walk, and engage in various activities with control and grace. Here’s why a strong core is crucial for maintaining balance as you age:

1. Postural Support

Mature man with poor and good posture on grey background

A strong core helps you maintain an upright posture, reducing the risk of falls and promoting proper spinal alignment.

2. Stability During Movement

Nature, hiking and happy senior friends bonding, talking and laughing at comic joke in forest. Happiness, fun and group of elderly people trekking together for health, wellness and exercise in woods.

Your core stabilizes your spine and pelvis during movement, ensuring you can walk, bend, and reach with confidence.

3. Fall Prevention

Senior couple traveling. Walking up stairs

A strong core gives you better control over your body, making it easier to recover from trips or stumbles and decreasing the likelihood of falls.

Now that we’ve established the importance of core strength for balance let’s explore practical ways to strengthen your core safely.

5 Effective and Low-Risk Core-Strengthening Exercises

Active senior man is exercising.

1. Seated Knee Extensions

cartoon image of woman doing seated leg extension exercise

Sit in a sturdy chair with your back straight. Extend one leg straight out before you, hold it for a few seconds, and lower it. Alternate between legs to strengthen your lower abdominal muscles.

2. Standing Leg Raises

cartoon image of woman doing standing eg raises

Stand behind a sturdy chair or countertop for support. Lift one leg straight out to the side, hold for a few seconds, and lower it. Switch to the other leg to improve hip and core stability.

3. Marching in Place

cartoon image of woman marching in place

While standing or holding onto a chair, lift your knees one at a time as if you were marching in place. This movement activates your lower abdominal muscles and enhances balance.

4. Wall Planks

cartoon image of wall planks

Face the wall and position your hands at shoulder height against it. Step back until your body is at a slight angle. Hold this position while engaging your core muscles. This gentle version of the traditional plank reduces pressure on the wrists and shoulders. 

5. Seated Torso Twists

cartoon image of woman doing seated torso twists

Sit in a chair with your feet flat on the floor. Twist your torso to one side, holding onto the backrest for support, and then twist to the other side. This exercise engages your obliques and improves spinal mobility.

Support Your Daily Workout Routine with Stonehenge Health Dynamic Turmeric

stonehenge health dynamic turmeric supplement

To enhance your daily exercise regimen, consider adding Stonehenge Health Dynamic Turmeric. This remarkable supplement contains a potent 1,650mg of Turmeric Powder and Curcumin Complex, Ginger Root Extract, and BioPerine® for optimized absorption and joint health support.*

Turmeric, a time-honored antioxidant, perfectly complements your healthy lifestyle choices. Incorporating Dynamic Turmeric into your routine can support joint comfort and improve your body’s ability to move freely and gracefully.*

Maintaining balance is the key to preserving your mobility and independence as you age, and a strong core is your pathway to achieving this goal. By incorporating core-strengthening exercises into your daily routine, paying attention to proper form, and embracing balance-enhancing activities, you can empower yourself to live a vibrant and active life for years to come. Remember that your journey toward better balance begins with small, consistent steps, and the benefits you’ll reap are well worth the effort.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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Understanding Your Biological Age vs. Chronological Age (Take the Quiz!)

Woman in different age. From child to old person. Teenager, adult and baby generation. Aging process.
cartoon showing different ages of woman from baby to older age

In the quest to understand human aging, two terms often surface – chronological and biological age. While both are markers of time passing, they reveal vastly different aspects of a person’s life. 

Chronological age is the familiar, straightforward measure of the number of years a person has lived since birth. On the other hand, biological age is a more complex and nuanced concept that reflects a person’s physiological state and how well their body has aged relative to their chronological age.

Let’s explore the distinctions between chronological and biological age and the numerous benefits of grasping these concepts. Understanding these two facets of age can provide essential insights into your health, longevity, and quality of life.

Biological Age vs. Chronological Age

Hourglass as time passing concept for business deadline, urgency and running out of time.

Chronological Age: The Inevitable Passage of Time

Cartoon businessman Hand holding Id card.

Chronological age is the age we typically think of when asked about our age. It’s the number of years, months, and days that have passed since birth. Chronological age is a fundamental reference point for various legal, societal, and cultural norms. It determines eligibility for driving, voting, and retirement, among other things. However, it doesn’t completely depict your health or overall well-being.

Biological Age: The Measure of Health and Vitality

Large group of fit and active people doing exercise in nature, stretching.

In contrast, biological age reflects an individual’s physical and mental condition and overall health relative to chronological age. It considers factors such as genetics, lifestyle choices, and environmental influences to assess how well an individual has aged internally.

A person may be chronologically 60 years old but biologically closer to 50, indicating that their body is in a better state of health than what is typically expected at their chronological age. Conversely, someone might be 40 years old chronologically but have a biological age closer to 50 due to unhealthy habits and risk factors.

Determining Biological Age

Child's brain, adult brain, and old brain. Brain age concept illustration.

Measuring biological age is a complex process, and no single universally accepted method exists. Various assessments consider a range of factors, including:

1. Physical Fitness: Evaluating cardiovascular health, muscle strength, and overall physical fitness.

2. Mental Health: Assessing cognitive function, emotional well-being, and stress levels.

3. Metabolic Health: Measuring parameters like blood pressure, cholesterol levels, and blood sugar.

4. Lifestyle Choices: Examining factors such as diet, exercise habits, sleep quality, and substance use.

5. Biomarkers: Analyzing specific biological markers like telomere length, DNA methylation, and hormonal profiles.

6. Genetics: Incorporating genetic data to assess individual predispositions to age-related conditions.

Benefits of Understanding Biological Age & Chronological Age

Rear back view of young female doctor physiotherapist caretaker help injured old adult grandma patient assisting holding walking with senior lady at home hospital

Understanding the difference between chronological and biological age offers many advantages, both on an individual and societal level.

1. Personalized Health Insights: Knowing one’s biological age is a more accurate assessment of your overall health than chronological age alone- enabling you to make informed decisions about your lifestyle choices.

2. Targeted Interventions: Understanding biological age allows targeted interventions to slow the aging process and reduce the risk of age-related diseases. Individuals can tailor their wellness plans to address specific areas of concern.

3. Predicting Longevity: Researchers have found correlations between a lower biological age and increased lifespan. Understanding one’s biological age can help set realistic expectations for longevity and motivate people to adopt healthier habits.

4. Healthcare Resource Allocation: On a societal level, differentiating between biological and chronological age helps allocate healthcare resources more effectively. It allows healthcare providers to prioritize interventions for individuals who may be biologically older than their chronological age and at higher risk of health issues.

5. Research & Innovation: Researchers can use biological age assessments in clinical trials and studies to identify effective interventions for aging-related diseases. This can accelerate the development of anti-aging therapies and improve healthcare overall.

6. Economic Impact: Reducing the biological age of the population can have significant economic benefits. Healthy, productive individuals can contribute to the workforce and reduce the burden on healthcare systems.

Quiz: Discover Your Biological Age

Implications and Significance 

happy senior woman sleeping in bed at home bedroom

Recognizing the differences between chronological age and biological age holds significant implications for health assessment, interventions, and personalized medicine. By considering biological age, healthcare professionals can better understand an individual’s health status, disease risk, and potential interventions.

Furthermore, the concept of biological age emphasizes the potential for modifiable factors to influence aging trajectories positively. Lifestyle modifications, including regular physical activity, balanced nutrition, stress reduction exercises, and adequate sleep, can help mitigate the negative effects of biological aging and promote healthier aging outcomes.

The knowledge gained from differentiating between chronological age and biological age can also inform public health strategies. Tailored interventions can be designed to target specific age-related factors and address health disparities among individuals. This approach promotes a more proactive and personalized approach to healthcare, focusing on maintaining optimal health and well-being throughout the lifespan.

A Word About Anti-Aging Antioxidants

Dynamic turmeric supplement on marble slab with turmeric in background

For those focused on longevity, antioxidants should be a top consideration.

Antioxidants play a pivotal role in combating the aging process by neutralizing harmful molecules known as free radicals, which can cause cellular damage and accelerate aging. These free radicals generated because of various metabolic processes and external factors such as UV radiation and pollution, can lead to oxidative stress within our cells, ultimately contributing to the development of wrinkles, fine lines, and age-related diseases. 

Antioxidants, through their ability to scavenge free radicals and protect cells from oxidative damage, help preserve the structural integrity of skin, tissues, and organs, promoting a more youthful appearance and overall health. Therefore, integrating antioxidant-rich foods and antioxidant supplements into one’s lifestyle can be a valuable strategy for maintaining a youthful and vibrant complexion while supporting long-term well-being.

A potent antioxidant exclusively found in Turmeric, is called curcumin. 

Regular Turmeric root contains 3% Curcumin, while supplements offer up to 95% Curcumin. Look for high Curcumin levels in supplements, like Stonehenge Health’s Dynamic Turmeric, with 1,650 milligrams of organic Turmeric and 95% Curcumin Complex.

Dynamic Turmeric provides a high Curcumin level per daily dose and includes BioPerine® for better absorption. Taking an antioxidant supplement is a good idea if you’re looking for extra protection against free radical damage. Dynamic Turmeric™ is a clear choice. *

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.