Exercise Archives - StonehengeHealth.com

December 7, 2024December 7, 2024

Help Balance Your Hormones With This Smoothie

Hormones are crucial in how you feel daily—affecting everything from your energy levels and mood to your metabolism and sleep. Yet, modern stressors, poor diets, and environmental toxins can throw hormones out of balance, leaving you feeling off.

Hormones are also extremely delicate. When just one hormone is off balance, it can affect other hormones, leaving you and your body feeling out of sync.

Nutrition plays a big role in hormonal balance.

That’s why it’s important to nourish your body with the right foods—like those in this Hormone-Balancing Smoothie Recipe.

This smoothie isn’t just delicious; it contains ingredients specifically chosen for their ability to support your hormones naturally. Here’s the recipe:

Hormone-Balancing Smoothie Recipe

Ingredients:

• 1 cup unsweetened almond milk

• 1 cup spinach or kale

• ½ avocado

• 1 small banana

• 1 tablespoon ground flaxseed

• 1 teaspoon maca powder

• 1 teaspoon cinnamon

• ½ cup frozen berries

• 1 scoop plant-based protein powder

• Optional: 1 teaspoon raw honey

Instructions:

• Add all ingredients to a blender.

• Blend on high until smooth and creamy.

• Pour into a glass and enjoy!

Why These Ingredients Help Your Hormones

green fresh organic vegetables on wooden board

• Healthy Fats (Avocado): Essential for producing sex hormones like estrogen and progesterone.

• Fiber (Flaxseed, Spinach/Kale and berries): Fiber is critical for hormones because it binds to excess hormones in the body and works to remove them through the colon. If you aren’t consuming enough fiber, then instead of being eliminated excess hormones can be reabsorbed back into the body and imbalance levels.

• Adaptogens (Maca): Helps support healthy cortisol levels and promotes adrenal health.

How to Use This Smoothie

middle aged woman sitting on metallic stairs relaxing before running outdoors

This smoothie makes an excellent breakfast or mid-afternoon snack.

After fasting overnight, your body needs nourishment to stabilize blood sugar and support your daily hormonal rhythms.

A hormone-balancing smoothie can also provide steady energy and ease afternoon crashes, which are often tied to blood sugar fluctuations.

Other Tips to Support Hormonal Health

While this smoothie is a fantastic addition to your routine, a holistic approach is key to balancing hormones.

• Minimize processed sugar and refined carbs: These can cause blood sugar spikes and disrupt insulin and cortisol levels.

• Get enough sleep: Aim for 7–9 hours of high-quality sleep each night to help your body reset and regulate hormones.

• Exercise mindfully: Incorporate movements like yoga or strength training to reduce stress and improve insulin sensitivity.

• Stay hydrated: Dehydration can impair your body’s ability to transport nutrients and regulate hormones effectively.

Support Your Hormones and Gut Health with these Ideal Formulas

Achieving hormonal balance starts with a healthy gut—and Stonehenge Health’s Dynamic Biotics+ For Women and Menopause Support are the perfect partners to help you on your journey.*

For women currently experiencing conditions brought on by Menopause, including Perimenopause and Postmenopause, the ideal stack would be Dynamic Biotics+ for Women & Menopause Support, conveniently offered in our Holiday Bundle at a discounted price.

Dynamic Biotics+ for Women is specially formulated with targeted strains and nutrients designed for women’s unique health needs.* With the added benefits of Chromax® chromium picolinate, it even helps promote healthy insulin levels.*

Whether you’re enjoying a hormone-balancing smoothie or making lifestyle changes to feel your best, Dynamic Biotics+ For Women and Menopause Support can give you the extra boost you need to thrive.*

Don’t wait—take control of your health today!

SHOP DYNAMIC BIOTICS+ FOR WOMEN & MENOPAUSE SUPPORT

November 1, 2024November 1, 2024

The Connection Between Menopause, Bone Health, and Vitamin D

Outdoor portrait of an middle aged blonde woman smiling drinking water relaxing after exercising, running, yoga or fitness lifestyle

Outdoor portrait of middle aged blonde woman smiling drinking water relaxing after exercising, running, yoga or fitness lifestyle

Menopause can be a challenging time in your life…

The conditions of perimenopause, menopause, and postmenopause can affect you psychologically, emotionally, and physically.

There are 48 recognized signs of menopause which include hot flashes, mood swings, vaginal dryness, and loss of bone density.

Today, we’re going to zoom in on a condition that is not discussed as often: Loss of bone density.

Let’s get started.

Understanding Bone Loss in Menopause

As women approach menopause, changes in hormone levels start to influence nearly every system in the body.

One of the most impactful shifts is the steady decline in estrogen, a vital hormone in maintaining bone density. Without sufficient estrogen, bones can begin to lose minerals at an accelerated rate, leading to an increased risk of bones becoming weak and brittle.

Research shows that, on average, women can lose up to 20% of their bone density in the five to seven years following menopause.¹

This swift decline makes it essential for women to pay close attention to their bone health during this stage of their life, as addressing bone density proactively can help prevent fractures and other complications later on.

Why Vitamin D3 is Essential for Bone Health

middle age woman doing weights exercises with dumbbells outdoors

Vitamin D3, often called the “sunshine vitamin,” is a cornerstone nutrient for strong, resilient bones.

Its most crucial role is aiding calcium absorption, the primary mineral that keeps bones dense and healthy. But beyond helping bones absorb calcium, vitamin D3 has been specifically linked to higher bone mineral density in postmenopausal women. Without adequate vitamin D3, calcium absorption drops significantly, leaving bones vulnerable to weakening over time.

Several studies have demonstrated that consistent vitamin D3 intake can help counteract the effects of low estrogen and prevent bone loss in menopausal women.²

By bridging this nutritional gap, vitamin D3 supplementation can provide menopausal women with a powerful, natural tool for maintaining bone health.*

How Much Vitamin D3 Do You Need?

Two mid-adult women walking and talking in city park

For women in menopause, understanding the right amount of vitamin D3 to support bone health is essential. Health experts typically recommend around 600-800 IU of vitamin D3 daily, though needs can vary depending on factors like age, bone density, and sun exposure.

Signs of vitamin D deficiency, such as muscle weakness or frequent bone pain, can signal a need to up vitamin D3 intake. As always, consult your physician with any questions or concerns regarding your bone health.

By meeting the right dosage, women can take an active step toward preserving their bone density and overall skeletal health.*

Maximizing Vitamin D3 Absorption

Some Healthy Food With Avocado, Nut, Olive Oil And Olive

To get the most out of vitamin D3, it’s helpful to follow a few simple tips to maximize absorption.

First, vitamin D3 is a fat-soluble vitamin, meaning it’s best absorbed when taken with healthy fats, such as those found in avocado, olive oil, or nuts. Pairing it with magnesium can also enhance its effectiveness, as magnesium plays a role in vitamin D activation in your body.

Note: When it comes to vitamin D supplements, the D3 form (cholecalciferol) is often preferred over D2 (ergocalciferol), as it’s more readily absorbed by the body.

By optimizing vitamin D3 intake, menopausal women can more fully benefit from this essential nutrient and better support their bone health.*

Lifestyle Tips for Stronger Bones

While vitamin D3 is a key factor in maintaining bone health, a holistic approach that includes other lifestyle factors can make an even bigger impact.

Exercise

Digital composite of highlighted bones and woman

Weight-bearing exercises like walking, hiking, or resistance training help stimulate bone-building cells and increase bone density.

Diet

woman drinking milk with calcium for strong bone at home

A balanced diet rich in calcium, vitamin K2, and magnesium complements the effects of vitamin D3 and supports overall skeletal strength. Avoiding smoking and limiting alcohol can also protect bones, as these habits have been linked to increased bone loss.

Here are some foods that provide a good source of Vitamin D:

• 2 oz salmon = 343 IU

• 2 oz sardines = 150 IU

• 1 cup milk = 100 IU

• 1 egg yolk = 37 IU

• Fortified foods (orange juice, milk, and cereals)

Sun Exposure

woman stretching on the rooftop on a sunny day

When UV rays of the sun make contact with your skin, Vitamin D is synthesized in the body. Try to get 15 minutes of exposure to sunlight every day if you can.

Supplementation

The team at Stonehenge Health included Vitamin D3 in our Menopause Support formula to empower women with the nutrients needed to maintain strong, healthy bones during this pivotal stage.*

Vitamin D3 directly supports bone health by enhancing calcium absorption, ensuring that this essential mineral effectively strengthens the bones rather than being underutilized.*

By pairing Vitamin D3 with other targeted ingredients like EstroG-100®, Ashwagandha KSM-66®, and Chromax®, this formula takes a holistic approach, addressing both the immediate and long-term health needs of menopausal women.

Menopause Support provides a nutrient-based, safe, and hormone-free option for tackling the challenges of perimenopause, menopause, and postmenopause.

Our formula combines the highest quality clinically studied, third-party tested ingredients to provide comprehensive support to help your body handle stress, regulate cortisol, lift your mood, ease fatigue, and support and maintain long-term bone health.*

If you’ve been dealing with the ups and downs of menopause, this is your chance to finally find support with a formula that works naturally and without hormones.*

This is your time to reclaim your energy, your bone health, and your life.* Join the growing number of women who are feeling better than ever with Stonehenge Health Menopause Support.*

Sources:
1. endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss#:~:text=Menopause%20significantly%20speeds%20bone%20loss,are%20affected%20by%20osteoporosis%20worldwide
2. lpi.oregonstate.edu/mic/vitamins/vitamin-D

August 22, 2024August 22, 2024

Stay in the Game: Managing Joint Discomfort for Pickleball Lovers

Pickleball paddle and balls on court, shot directly from above in flat lay style

Which sport results in 67,000 emergency room visits per year?

If you guessed football, soccer, basketball, baseball, or hockey, you’d be wrong…

The answer is also America’s fastest growing sport:

Pickleball.

The vast majority of these injuries are happening to people over 60 years old, and it’s taking quite the toll. And for the record, I have nothing against pickleball. We’ve written several articles on the sport, and I occasionally play with my husband and our friends—it’s a fun game.

But the numbers don’t lie, and as with all physical activities, there are risks involved with participating. But that doesn’t mean there’s nothing you can do. In fact, with the right preparation, you might be able to elevate your pickleball game while also moving with more fluidity and less joint discomfort than you’ve felt in years.

But before we discuss solutions to these types of injuries, let’s start at the beginning.

The Rise of Pickleball Among Older Adults

Pickleball has rapidly become a favorite sport among older adults, with its combination of simplicity, low-impact exercise, and social interaction. Many communities now have dedicated pickleball courts, and it’s common to see players well into their 50s, 60s, and beyond enjoying the game.

It comes with plenty of benefits:

• Social Interaction: Pickleball fosters a strong sense of community. Players often form bonds that extend beyond the court.

• Cardiovascular Health: The sport offers a great cardiovascular workout, improving heart health without the strain of high-impact sports.

• Mental Well-being: Staying active and engaged in a sport can boost mental health, reducing symptoms of anxiety and depression.

But as I mentioned earlier, it’s not without drawbacks, particularly joint discomfort.

Understanding Joint Discomfort

Outdoor, knee pain and hands of person after fitness accident, injury and muscle tension.

Approximately 90 million Americans suffer from joint discomfort. There are a few common causes you’re likely familiar with:

• Arthritis: A common condition in older adults, characterized by swelling of the joints, causing discomfort and stiffness.

• Tendonitis: Irritation of a tendon, often due to overuse, leading to tenderness around the joint.

• Past injuries: Previous injuries can lead to chronic joint issues and increase the likelihood of joint problems resurfacing or worsening over time.

Joint discomfort often manifests as sharp or aching pain during or after activity, accompanied by swelling around the joints. You may also experience stiffness, particularly after periods of inactivity, and the affected area may show signs of redness and warmth.

How Pickleball Can Aggravate Joint Pain

A female pickleball player returns a high pop up as her partner looks on.

Pickleball involves quick lateral movements, sudden stops, and repetitive motions, all of which can strain the joints. There are a number of high-impact movements that are specific to the sport:

• Sudden stops and starts: These can place significant stress on the knees and ankles.

• Twisting and turning: Rapid changes in direction can exacerbate joint discomfort, particularly in the hips and lower back.

• Repetitive motions: Continuous swinging of the paddle can lead to overuse injuries in the shoulders and elbows.

Pickleball is just one example of how many Americans are choosing to stay active. You may not be into pickleball…yet…but you may still be experiencing joint discomfort from another activity you love.

So the question is: How can you prevent or manage joint discomfort and still keep active and continue to do the activities you love?

4 Ways to Manage Joint Discomfort From Pickleball or other activities

couple playing pickleball game, hitting pickleball yellow ball with paddle, outdoor sport leisure activity.

Here’s how to keep yourself in the game.

1. Warm-up and stretching

Portrait of cheerful male athlete doing workout.

Preventing joint discomfort starts with proper warm-up and stretching. Performing dynamic stretches like leg swings and arm circles can help prepare the muscles and joints for activity. It is also important to begin with a gradual warm-up, incorporating light aerobic activity to increase blood flow to the muscles and joints.

2. Proper Technique

Using proper technique is crucial in reducing strain on the joints. Focus on employing good body mechanics, such as bending the knees instead of the back and using the legs to absorb impact. Additionally, practicing good footwork ensures that you are in the right position to make shots, minimizing awkward movements that could lead to joint pain.

3. High-Quality equipment

Hands, tie shoes and start tennis game, person on court with fitness and sports outdoor.

The right footwear and equipment also play a significant role in preventing joint discomfort. Wearing supportive shoes with good arch support and cushioning helps absorb impact and protect the joints.

4. Give Your Body The Support it Needs With Dynamic Joint

If you’re one of the 92 million Americans reporting that joint discomfort and limited range of motion is affecting your ability to enjoy your daily life (and your pickleball game!) this supplement can be the best decision you make regarding your joint supplement support.*

Dynamic Joint is a breakthrough supplement that supports overall joint health with a new and scientifically backed formula.*

Featuring AprèsFlex®, a proprietary extract of Boswellia serrata gum resin, Dynamic Joint can deliver improved joint comfort in as little as 5 days.* One week you’re reading this article, the next week you’re flying around the pickleball court dominating your friends and neighbors…

When I say this is a breakthrough supplement, I’m not exaggerating. The science and research behind our ingredients speak for themselves:

In a clinical study, participants experienced remarkable benefits with ApresFlex®, including a 24.8% reduction in discomfort, a 47.6% reduction in stiffness, and a 21.2% improvement in physical function compared to placebo.**

Are you ready to leave your joint discomfort behind?

**Percentage improvements were calculated using the percent change between the supplemented group vs the placebo group in a clinical trial using AprèsFlex® at 100 mg/day.

August 8, 2024August 19, 2024

What Causes Joint Discomfort?

When it comes to joint discomfort, what’s worse:

Sharp and sudden discomfort, or dull and chronic aching?

It’s kind of hard to pick, isn’t it? That’s because they’re both awful in their own ways. And unfortunately, this is far too common…

Around 92 million Americans report the inability to enjoy normal aspects of their daily life due to joint discomfort and limited range of motion.

Some people wake up one day in their mid-30’s clutching their knees and feeling as if this is simply part of getting older.

Others have had slow and steady onset of joint discomfort that’s only getting more intense and debilitating with age.

But have you ever wondered where joint discomfort comes from? As in most things, a better understand of this topic can give us clues how to remedy it.

In this blog post, I’ll unpack everything I know about the causes of joint discomfort.

And if you stick around until the end, I have a little surprise for you…

Let’s get started.

5 Common Causes of Joint Discomfort

A middle-aged woman is stretching in the living room at home.

1. Arthritis

There are two types of arthritis known to cause joint discomfort:

Osteoarthritis: This affects older adults as protective cartilage wears down over time, causing discomfort, stiffness, and swelling in joints like knees, hips, and hands. Aging, joint injuries, or repetitive stress are common causes.

Rheumatoid Arthritis: An autoimmune disorder where the body attacks joint linings, causing damage. It can affect people of all ages, often impacting multiple joints.

2. Cartilage Deterioration

3D rendered Medical Illustration of Male Anatomy - Inflamed Knee.

Picture two hockey pucks with a jelly donut in the middle. The hockey pucks are your bones and the jelly donut is the cartilage acting as a buffer to prevent your bones from rubbing together.

Over time, cartilage can wear away, leading to “bone-on-bone” friction. This causes significant discomfort and restricted movement. Bone spurs and decreased synovial fluid can worsen the condition.

3. Injuries

Mature Woman Sitting On Staircase After Slip And Fall Accident

Strains and sprains from overuse, sudden movements, or accidents can lead to joint issues, swelling, and limited movement. Unfortunately If injuries do not heal properly, they may cause immediate joint pain or develop into chronic issues.

4. Vitamin D Deficiency

Believe it or not there can be a correlation between joint pain and low levels of Vitamin D. Vitamin D is essential for healthy joints as it reduces cartilage degradation, potentially preventing the development and progression of osteoarthritis.

This issue is often a Catch 22 because low Vitamin D can cause joint issues, and joint issues can cause low Vitamin D. That’s because when joint discomfort can keep people from doing their favorite activities outdoors.

5. Lifestyle Factors

Middle age hispanic couple smiling confident pouring food on frying pan at kitchen

Addressing these can improve joint health and reduce discomfort.

• Obesity and poor diet: Excess weight stresses joints like knees and hips, accelerating cartilage wear.

• Physical inactivity: Sedentary lifestyles weaken muscles and reduce flexibility, increasing joint risk. Regular physical activity maintains joint function and promotes healthy circulation.

• Repetitive stress and overuse: Activities involving repetitive motions or prolonged pressure on joints can lead to overuse injuries. Proper techniques and breaks can reduce joint problems.

• Poor posture: Poor posture stresses joints, particularly in the spine, hips, and knees. Maintaining good posture can alleviate and prevent joint issues.

Addressing these factors through weight management, exercise, proper posture, and healthy habits can significantly reduce joint discomfort.

Managing Joint Discomfort

Stretching senior woman. Body care. Anti aging.

Understanding the root causes of joint discomfort can help in managing and preventing it effectively. But that’s not always easy. Joint pain is a multi-faceted problem and it can have a variety of root causes which is why it’s important to find a well-rounded formula that addresses all the root causes of joint pain and take lifestyle changes into consideration.

Lifestyle Changes

underwater picture of female swimmer in swimming suit and goggles training in swimming pool

Regular exercise in low-impact activities like swimming, walking, or cycling can help maintain joint function and reduce discomfort. A healthy diet rich in foods such as leafy greens, fatty fish, and nuts, can support joint health.

Natural Remedies and Supplements

One of the most exciting opportunities in managing joint discomfort is coming from nature. Supplementation with naturally occurring ingredients has long been a preferred choice for millions of people looking for comfort without medication, and it’s about to get even better…

That’s right, Stonehenge Health has a new supplement that will change how we deal with joint discomfort in a massive way.

This formula even contains an ingredient that can help provide joint comfort in as little as 5 Days!

Are you interested in learning more?

June 14, 2024June 14, 2024

Embrace Adventure This June: How My Friend Found Relief During Great Outdoors Month

Older woman smiling hiking outdoors summer

Did you know that June is “Great Outdoors Month?”

Like many of us, I’ve (unknowingly) been celebrating ‘Great Outdoors Month’ pretty much every June my whole life.

Hiking, paddleboarding, biking… It’s the perfect time of year to get outside and move your body.

It got me thinking, though, about one of my dearest friends Sarah, and her battle with nerve discomfort.

You see, Sarah and I have been hiking buddies for more than 20 years. We even hiked to the summit of Mt. Whitney (14,505 feet), but that was a looooong time ago.

Anyway, a few years back, Sarah started dealing with nerve issues in her hands and feet. One day, after she declined an evening walk with me, I remember her saying:

“I’m so sorry I can’t walk with you tonight. It feels like a sunburn but inside my feet. Even a bedsheet rubbing across my toes at night will wake me up with an insane burning sensation that makes it hard to sleep, so walking is out tonight.”

I’ve had my own share of health issues over the years, but nothing quite like what she described. I felt awful for her.

But you know what? Sarah didn’t get down on herself, and she didn’t quit doing the things she loved, like being outdoors…

She took action.

Today, I want to share with you how my friend conquered her own nerve issues.

She’s given me permission to tell you her story, and we both hope it will help if you or somebody you know is dealing with nerve discomfort.

Speak with a Healthcare Professional

older woman with healthcare professional

It sounds obvious, but do not skip this step. Nerve discomfort is a relatively common issue, especially as you get older.

Speak openly with your physician about your circumstances, but also understand you have options beyond prescription medications.

Sarah worked with her doctor from the start to develop a plan that included the following lifestyle changes.

Eat a Good Diet

Excited senior woman smiling cheerfully while having some delicious vegan food. Mature woman serving herself a healthy buddha bowl at home. Woman taking care of her aging body with a plant-based diet.

Eating a well-balanced diet is crucial. There’s no special eating plan specifically for nerve issues, but ensuring you’re getting enough nutrients can help your overall health and potentially reduce discomfort.

Sarah has started incorporating more fruits, vegetables, and whole grains into her meals. Reducing or eliminating alcohol intake has also been beneficial. We now enjoy healthy picnic recipes packed full of superfoods when we have outdoor meals.

Get Regular Exercise

Spin class, fitness or senior woman on bike in workout or training for cycling progress, health or wellness. Group, challenge or confident elderly person on bicycle machine for gym or cardio exercise

Many studies have shown that people with chronic discomfort who exercise feel better, have more energy, and have improved moods compared to those who don’t.

Note: I’ll cover how to overcome that initial barrier to getting yourself moving in the next few sections.

Sarah found low-impact activities like walking in the park, swimming, and gentle cycling worked best. We’ve even modified our hikes to choose flatter, easier trails.

Despite the nerve discomfort, these activities help Sarah stay active and boost her mood.

Use of Assistive Devices

Sarah has found that using assistive devices like hiking poles makes it easier for her to move around and reduces her discomfort on the trails.

Always someone who loves fashion, picking the right shoes can also be a crucial step in comfort. Gone are the uncomfortable pumps, as Sarah is now embracing more sensible but still stylish walking shoes.

She also invested in ergonomically designed chairs and desks for her home, which have brought significant relief.

Relaxation Techniques

Yoga, fitness and woman exercise, training and workout for wellness, relax and health in living room at home. Meditation, pilates and senior lady stretching, focus and calm on yoga mat in lounge.

Stress can exacerbate nerve discomfort, so managing it is key.

Sarah started practicing yoga, meditation, and deep breathing exercises. These techniques not only help with stress but also seem to reduce her level of discomfort.

We often have serene outdoor yoga sessions, finding peaceful spots in nature to practice mindfulness and relaxation.

Supplementing Your Diet with the Right Formula of Amino Acids, Antioxidants, and Nutrients

Senoir mature asian woman with glass of water taking pills, sitting on couch.

Sarah’s nerve discomfort has significantly improved since she added Dynamic Nerve from Stonehenge Health to her daily routine.*

Dynamic Nerve is formulated to alleviate nerve discomfort through a comprehensive approach that targets the root causes and symptoms.*

Here’s how it works:

Nutrient-Rich Formula

Foods high in antioxidants, fiber, smart carbohydrates and vitamins.

Dynamic Nerve combines essential vitamins, minerals, and herbal extracts known for their nerve-supporting properties.* Key ingredients include Alpha Lipoic Acid, which helps to protect nerve cells from oxidative stress, and a B-vitamin complex that supports overall nerve health and function.*

Enhanced Nerve Regeneration

Senior man with back pain. Spine physical therapist and paient. Chiropractic pain relief therapy.

Ingredients like Acetyl-L-Carnitine promote the regeneration of damaged nerves, contributing to long-term relief from nerve discomfort.*

Improved Blood Circulation

Fitness, morning and running with old couple in park

Dynamic Nerve enhances blood flow to the nerves, ensuring they receive the necessary nutrients and oxygen for optimal function and recovery.*

Signal Modulation

The formula helps to modulate the transmission of signals to the brain, reducing the perception of nerve discomfort.*

Dynamic Nerve offers a holistic approach to managing and reducing nerve discomfort by addressing these multiple facets of nerve health.* This supports both immediate relief and long-term nerve health.*

I really hope you enjoyed my friend Sarah’s story, but more importantly, I hope you do something with it.

I hope you’re able to embrace Great Outdoors Month by finding activities that suit your comfort level. Don’t let nerve discomfort hold you back from experiencing the beauty and tranquility of nature this month and all year long.

And if you’re looking for a supplement to support your nerve health, check out Dynamic Nerve from Stonehenge Health. Sarah’s seen great improvements, and I believe you might, too.*

Let’s get outside and enjoy all that nature has to offer, together.

March 29, 2024March 29, 2024

6 Ways to Break Free From Nerve Discomfort

Living life to the fullest means embracing every moment, exploring new passions, and enjoying the activities you love.

However, nerve discomfort can be an uninvited guest for many, dulling these joyful experiences and turning everyday pleasures into challenges.

The downsides of nerve discomfort play out in everyday life:

Struggling to tie your shoes…

Letting the garden get overgrown with weeds…

A hard time getting a restful night’s sleep…

Inability to do hobbies or activities…

Forgoing family activities…

But it doesn’t have to be this way. Here’s how you can reclaim your life and not let nerve discomfort hold you back from doing the things you love.

Understanding Nerve Discomfort

Nerve discomfort can be complex and characterized by discomfort, tingling, or numbness. It often results from damaged nerves.

Most people experience these sensations in their hands and feet; however, the effects can sometimes be felt elsewhere.

Various factors, including medical conditions, injuries, age, or nutritional deficiencies, can cause nerve discomfort. The results can be frustrating and debilitating, negatively affecting your quality of life.

For example, something as mild as a bedsheet dragging across your foot can lead to serious discomfort and restless sleep.

Yet, understanding and identifying the cause is the first step toward managing this condition, empowering you to take action and find relief.

Embracing a Holistic Approach

Older guy outside stretching after riding his bike

Managing nerve discomfort requires a holistic approach that addresses the root causes while alleviating symptoms.

Here are 6 strategies to help you live fully, despite nerve discomfort:

1. Stay Active

older woman swimming exercising with instructor

Exercise might seem daunting, but it’s crucial for managing nerve discomfort.

Physical activity increases blood flow to the nerves, promoting healing and reducing discomfort.

Start with gentle exercises like walking or swimming and gradually increase intensity as your comfort allows.

2. Nutrition is Key

Older couple cooking together in the kitchen

A balanced diet rich in vitamins and minerals can support nerve health. To nourish your nervous system, focus on foods high in antioxidants and B vitamins.

Remember, what you eat can significantly impact how you feel.

3. Mindfulness and Relaxation

older woman meditating practicing mindfulness

Techniques such as meditation, yoga, and deep breathing exercises can reduce stress, which often exacerbates nerve discomfort.

By incorporating these practices into your daily routine, you can manage stress levels and potentially lessen discomfort intensity.

4. Stay Connected

Diverse group of older friends laughing and enjoying time together

Sharing your experiences with friends, family, or support groups can provide emotional relief and valuable insights into managing your condition.

You’re not alone, and building a support network can make a world of difference.

5. Seek Professional Guidance

Consulting with healthcare professionals can offer tailored advice and treatments to manage your nerve discomfort effectively.

They can guide you through medication options, physical therapy, and other interventions suited to your needs.

6. A Promising Solution via Supplementation

In your journey to overcome nerve discomfort, it’s essential to explore various avenues for relief.

One such path leads to a breakthrough supplement designed to support nerve health: Dynamic Nerve.

This product is formulated with a blend of vitamins, antioxidants, and herbal extracts specifically chosen for their potential to nourish and support nerve function, offering a beacon of hope for those seeking to regain control over their life without letting nerve discomfort dictate their limits.

Reclaiming Your Life

Living with nerve discomfort doesn’t have to mean giving up on the things you love. With the right strategies, support, and solutions like Dynamic Nerve, you can navigate the challenges of nerve discomfort and embrace life’s opportunities with open arms.

Remember, your spirit is indomitable, and with determination and the right tools, you can continue to explore, enjoy, and excel in every adventure.

Don’t let nerve discomfort hold you back. Let’s move toward a joy, fulfillment, and freedom-filled life.

Dynamic Nerve supplement with a background of someone walking

March 9, 2024March 9, 2024

Unplug and Recharge: Discovering the 8 Transformative Powers of Forest Bathing

Loving Senior Couple Holding Hands Hiking In Woodland Countryside Together

How many thoughts do you have in your mind, right this moment?

It’s kind of hard to tell, isn’t it?

But I’ll bet it’s a lot. Potentially more than you’d like.

Screens—from TVs to laptops to smartphones—give our brains an incredible amount of data to process, but because of that constant flow of information, it can be hard to slow down and actually process your thoughts.

The ability to pay full attention to your thoughts in the moment (with no judgment or planning) is called mindfulness.

Mindfulness has a slew of benefits for your mental health, but it’s a skill you must practice and learn. Because of the perceived ‘hard work’ of being mindful, you might put it off or make it your next New Year’s resolution.

But what if you had an easy way to tap into mindfulness?

This is where forest bathing comes into play.

What is forest bathing?

older woman meditating in the forest. forest bathing

Forest bathing, also known as Shinrin-yoku in Japanese, is the practice of spending time in a forest or natural wooded area to enhance your health, wellness, and happiness.

This practice involves immersing yourself in the forest environment, engaging all five senses to absorb the surroundings fully.

The practice does not mandate specific exercises or activities, such as hiking or jogging. Instead, forest bathing emphasizes simply being in nature and engaging in mindful observation of the natural world.

The concept of forest bathing was developed in Japan during the 1980s as a response to the increasing stress and health issues faced by the population due to rapid urbanization and technological advances.

8 Benefits of Forest Bathing

If you’re on the fence about leaving your phone behind for a walk in the woods, consider these 8 benefits:

1. Reduced stress: Being in a forest environment can significantly lower cortisol levels, a stress hormone, thereby reducing stress and promoting relaxation.

2. Improved mood: Forest bathing has been shown to decrease symptoms of depression and anxiety, leading to improvements in mood and overall emotional well-being.

4. Improved concentration and cognitive function: Forests’ natural settings can enhance mental function and concentration by offering a restorative environment that contrasts with the overstimulating urban environments many people experience daily.

5. Enhanced immune function: Exposure to forests boosts the production of natural killer (NK) cells, a type of white blood cell that helps fight off infections by destroying infected cells.

6. Increased energy: Individuals often report feeling more energetic after spending time in nature, which can be attributed to the therapeutic effects of being in a natural setting.

7. Improved sleep: Regular engagement in forest bathing has been associated with improvements in sleep quality, likely due to its stress-reducing effects.

8. Connection with nature: Forest bathing fosters a deeper connection with the natural world, which can enhance feelings of happiness and elicit a sense of belonging to the larger ecosystem.

9. Enhanced creativity: Forest environments can help rejuvenate the mind and improve creativity by reducing mental fatigue and stress.

You can almost hear the birds chirping and wind rustling in the leaves now…

And there’s another way you can put your forest bathing experience over the top.

Supercharging your forest bathing experience

To practice mindfulness, you need a certain level of control over your brain, which can be somewhat difficult, especially if you haven’t practiced it before or are unprepared.

Getting into nature is a great way to ‘cleanse the palette’ of your mind, but mushrooms can nourish your brain with powerful nootropics to support your brain’s journey into mindfulness.

D ynamic Mushrooms™ uses a sophisticated nootropic formulation designed to help support healthy cognitive function while also helping to support healthy stress response to daily challenges.*

Our unique blend of mushrooms, including Lion’s Mane, Reishi, Chaga, Shiitake, and Maitake, is the perfect complement to forest bathing and is ideal for daily healthy cognitive function.

Discover the magical world of mushrooms on your journey to a life of mindfulness, presence, and peace.

March 5, 2024March 5, 2024

How many calories—exactly—should I be eating per day?

older couple smiling with a plate of salad

Calories in vs. calories out…

It is the simplest and most effective way to understand if you will gain or lose weight:

• If you eat more calories than you expend, you’re in a caloric surplus and will gain weight.
• If you eat fewer calories than you expend, you’re in a caloric deficit, and you will lose weight.

By and large, no matter what type of food you’re eating (Paleo, Keto, Atkins, etc.), if you’re able to track calories consumed vs. expended, you can find a way to drop the weight you’d like to.

The calculation itself is super simple, but you might struggle with figuring out how many calories you should be eating in a day.

We’re here to help!

Here’s exactly how many calories you should be eating daily to hit your weight loss goals.

How to calculate your ideal calorie count

Smartphone and calories calculator concept.

There are a few factors that influence the ideal amount of calories you want to eat in a day:

1. Your age
2. Your height
3. Your weight
4. Your gender
5. Your activity level
6. Your goal (weight loss, weight gain, or maintenance)

Jot those answers down #1-6. Got them? Good.

Next, you’re going to use the Harris-Benedict Method to find your Basal Metabolic Rate (BMR).

BMR is just the number of calories your body needs to perform basic life-sustaining functions. So if you just wanted to sit in a chair all day and breathe, you’d still need to eat as many calories as your BMR indicates.

The Harris-Benedict Method is a way to find your BMR. Here’s the formula (use pounds and inches):

• Men: 66 + [6.2 × weight] + [12.7 × height] – [6.76 × age]
• Women: 655 + [4.35 × weight] + [4.7 × height] – [4.7 × age]

Let’s say you’re a 6-foot-tall, 200-lb man who is 60 years old and moderately active.

Your BMR would be: 1,815 calories.

66 + [1,240] + [914] – [405] = 1,815 BMR

Last, we need to account for your lifestyle and physical expenditure.

• Sedentary: Multiply by 1.2
• Moderately Active: Multiply by 1.3
• Very Active: Multiply by 1.4

Continuing our example, we’ll multiply our BMR of 1,815 by 1.3 and get… 2,360 calories.

A moderately active man who is 60 years old, is 6 feet tall, and weighs 200 lbs should eat 2,360 calories daily to maintain his current weight.

Let’s run the same calculation for a very active 55-year-old woman who is 5 foot 6 inches tall and weighs 165lbs:

655 + [718] + [310] – [259] = 1,424 BMR

Now, since she is very active, we multiply by 1.4, and we get… 1,994 calories.

A very active woman who is 55 years old, 5’6”, and weighs 165 should eat 1,994 calories daily to maintain her current weight.

Nifty, right?

To obtain a caloric deficit (lose weight), subtract 200 calories from your number.

So—are you able to calculate your ideal calorie count? Pull out your phone calculator and use the formula above.

Here’s what to do next…

Using your ideal daily calorie intake to hit your goals

Senior couple preparing food in the kitchen.

Now that you have your daily calorie goal, it’s time to use that number to create a nutrition plan to reach your weight goals.

Here are some general guidelines and steps you can take to stay as close to your ideal caloric intake every day.

Monitor your calorie intake

Writing, book and a senior woman author sitting outdoor in summer for inspiration as a writer.

The whole ‘counting calories’ cliché is actually the best way to hit your weight-loss goals. Monitor your food intake with tools like food diaries or apps to ensure you stay within your calorie goal.

Choose your food wisely

Beautiful and healthy Asian-aged woman eating healthy green salad with chicken breast in her dining room. Healthy and wellbeing lifestyle.

Since you’re going to be limiting the amount of calories you ingest, it’s important to ensure you’re getting enough nutrition with the foods you do eat. Focus on consuming nutrient-dense foods that provide essential vitamins and minerals while being lower in calories.

If you partake in alcohol consumption, it would be best to stop or reduce it. While alcohol does contain calories, it offers basically no nutritional value.

Meal prep

Healthy lunch at the workplace. Pick up food in black containers with Cutlery on a yellow background

Preparing your meals in advance is an excellent way to ensure precise control over portion sizes and nutritional content, ensuring you stay within your daily calorie goals. By preparing your meals in advance, you can reduce the temptation to eat out or choose unhealthy options. This helps maintain a consistent diet conducive to weight loss or health goals.

Habitually review your progress

Flexible senior woman stretching outdoors after jog

Regularly review and adjust your plan based on progress, making changes to your diet and exercise routine as necessary for continued weight loss. Considering make your progress less about the number on the scale and more about the number of days you are able to stick to your pan.

Over time, eliminating just 150 calories daily can help you lose as much as 15 pounds in a year.

Consistency gets results!

Regulate your digestive system

In order to get as much nutrition out of your food as possible—and experience less bloating—it’s important to regulate your digestive system. One way to do that is to supplement with probiotics.

Probiotics are the ‘good’ bacteria that are found in your gut, helping you digest what you eat and giving you the nutritional value from the food you consume.

Dynamic Biotics from Stonehenge Health supports the growth of beneficial gut microbes to promote digestive health.* Help your body do its part in your weight loss journey by feeding it what it wants—probiotics.

“I have taken many probiotics, and this one so far beats them all! My stomach is a lot calmer, and I can sleep better, too. This probiotic helps with my acid reflux as well.” – Joanne S., Calabasas, CA*

Cheers to eating right, feeling great, and hitting your goals!

February 29, 2024February 29, 2024

Spice Up Your Life: 6 Benefits of Taking Turmeric Daily

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

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

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/

February 24, 2024February 24, 2024

A Beginner’s Guide to Somatic Therapy

Two women perform somatic practices on a bed in a home bedroom

Question for you:

Do you think that the mind follows the body?

Example: If you have poor diet and exercise habits, they will negatively affect your psychological well-being.

Or, do you think the body follows the mind?

Example: If you’re depressed, your physical health will suffer.

In reality, this issue is much more complex than the black-and-white scenarios above.

And this is exactly what the field of somatic therapy explores.

Somatic therapy is a form of psychotherapy that emphasizes the connection between the mind and body in healing. It is based on the understanding that trauma, stress, and emotional experiences can manifest physically in the body, leading to chronic pain, tension, and other physical symptoms.

Somatic therapy aims to address these physical symptoms through various techniques, helping individuals to release stored tensions, alleviate stress, and improve overall physical and emotional well-being.

The techniques used in somatic therapy may include:

• Deep breathing

• Relaxation exercises

• Guided imagery

• Movement (such as dance or yoga)

• Other body-oriented methods

The therapy focuses on helping individuals become more aware of their bodily sensations and learning how to interpret and manage these sensations as a way to regulate emotions and reduce symptoms of distress.

Through innovative practices, somatic therapy claims to address issues like:

• Trauma and post-traumatic stress disorder (PTSD)

• Anxiety and stress

• Depression

• Chronic pain

• Grief and loss

• Emotional regulation

• Attachment disorders

• Dissociation and disconnection

• Self-esteem and body image issues

• Eating disorders

• Addiction recovery

• Sleep disorders

• Relationship issues and social anxiety

• Life transitions and adjustment issues

Many people find somatic therapy beneficial in increasing self-awareness, particularly in how emotions are experienced in the body. This awareness can lead to better emotional regulation and a deeper understanding of one’s responses to stress and trauma.

The emphasis on bodily awareness and self-regulation techniques empowers people by giving them practical tools to manage symptoms of anxiety, depression, and trauma on their own.

Books on somatic therapy

middle aged blonde woman is reading a book while sitting on a sofa at home

The seminal work on trauma and somatic therapy is The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk.

This book spent over 200 weeks on the New York Times Best Sellers list and explores how trauma affects the body and mind and presents somatic experiences as a powerful method for healing.

Oprah Winfrey even featured the book on her show and website.

Additional books on somatic therapy include:

• Waking the Tiger: Healing Trauma by Peter A. Levine.

• Embodied Healing: Using Yoga to Recover from Trauma and Extreme Stress by Lisa Danylchuk.

• In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness by Peter A. Levine.

• Body-Centered Psychotherapy: The Hakomi Method by Ron Kurtz

• Healing Trauma: A Pioneering Program for Restoring the Wisdom of Your Body by Peter A. Levine.

• Sensorimotor Psychotherapy: Interventions for Trauma and Attachment by Pat Ogden and Janina Fisher.

If you’re interested in the topic, grab one of these books for a deep dive into somatic therapy and its theory and real-life applications.

Next steps: Placing the power of your body and mind in your own hands

At Stonehenge Health, we’ve long been proponents of nurturing the connection between body and mind.

Somatic therapy and brain health supplements like Dynamic Brain share a common purpose in improving well-being—somatic therapy through therapeutic techniques and Dynamic Brain through nutritional support for cognitive functions.*

With a blend of 40 brain health ingredients, including nootropics such as Huperzine A, Bacopa Extract, DHA, and Phosphatidylserine – Dynamic Brain is designed to support your brain’s cognitive ability.*

Learn more about Dynamic Brain from Stonehenge Health.

February 23, 2024February 27, 2024

What Is Plyometrics? A Guide for Your Golden Years.

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?

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

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

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.

February 13, 2024February 13, 2024

Wake Up and Workout: Unpacking the 30-30-30 Rule for Weight Loss

Group Of Senior Friends Exercising Togetherness Concept

The 30-30-30 rule for weight loss is creating quite the buzz, promising a fresh morning routine that could be the key to shedding those extra pounds.

But what’s the science behind it, and more importantly, does it deliver on its promises?

Let’s dive into the details and see if this method is worth setting your alarm clock earlier.

Morning Rituals and Metabolism Magic

Senior man drinking a glass of milk with a happy face standing and smiling.

Kicking off your morning with 30 grams of protein within the first half-hour of waking feels like a health enthusiast’s dream.

Add 30 minutes of gentle exercise to the mix, and you’ve got a recipe that’s supposed to kickstart your metabolism and control blood sugar levels.

But is it the secret ingredient to weight loss, or just another trend that’s hard to digest?

Protein Power and the First Meal Myth

Fried egg and vintage alarm clock collage. Breakfast time concept

The idea hinges on the power of protein to boost satiety and regulate blood sugar. While breaking your fast with a protein-rich meal can set a positive tone for the day, timing it within the first 30 minutes might not be the magic bullet it’s made out to be.

What’s more important is finding a breakfast balance that fuels your body without watching the clock too closely.

Let’s Get Physical: Love for Low-Intensity

The second “30” in the equation suggests rolling out of bed and into a workout routine, emphasizing low-intensity exercise. Walking, stretching, or a leisurely bike ride might not sound like calorie-burning behemoths, but they’re champions at getting your blood flowing and setting a healthy tone for the day.

Yet, when it comes to weight loss, the scale might not tip in favor of this gentle approach alone.

Customize Your Calories: One Size Doesn’t Fit All

Calories counting and food control concept. woman using application on smartphone for scanning the amount of calories in the food before eat

Diving into the 30-30-30 rule reveals a universal truth: weight loss is personal and everyones caloric needs are unique.

While the routine offers a structured start, it’s the overall lifestyle choices, including diet diversity and exercise, that play starring roles in your health journey.

Remember, the best plan is the one you can stick with long-term, not just until the next trend takes its place.

Where Dynamic Biotics Comes In...

As we navigate the waves of weight loss wisdom, let’s not forget about the unsung hero of health: our gut.

Stonehenge Health’s Dynamic Biotics introduces f 55 billion live probiotic cultures into this narrative, supporting your digestive health and ensuring your gut flora flourishes with every life change.* With 16 diverse strains and the bonus of NutraFlora® Prebiotic Fiber, it’s like a wellness party for your microbiome, aiding digestion and potentially playing a supportive role in your weight loss saga.*

A Balanced Approach to a Healthier You

The 30-30-30 rule might have its merits, but it’s just one piece of the puzzle. By combining this morning mantra with a holistic view of health, including nurturing your gut with Dynamic Biotics, you’re not just chasing weight loss; you’re building a foundation for lasting wellness.