As time passes, our minds hold onto valuable memories and knowledge. Protecting these against the effects of aging becomes increasingly important as we grow older. Reducing the risk of age-related cognitive decline is not only about living longer but also about improving the quality of our lives.
At Stonehenge Health, we understand the crucial role of lifestyle choices in maintaining our cognitive health. In this article, we will explore the lifestyle habits that can help you in this important journey.
Physical activity isn’t just for the body. It has profound benefits for the brain, too. Aerobic exercises, in particular, can boost brain function and even spur the growth of new brain cells. Lace-up your walking shoes or get out that yoga mat — your brain will thank you.
3. Zen is the Name of the Game
Stress is a stealthy thief, subtly eroding our cognitive reserves. Incorporate stress-reduction techniques such as meditation, deep-breathing exercises, or incorporating practices like mindfulness into your everyday habits to safeguard your cognitive abilities.
4. Catch Your Z’s for a Mind at Ease
Quality sleep is the unsung hero of brain health. During sleep, our brains consolidate memories and purge toxins. Prioritize a sleep schedule that allows you to wake up refreshed and mentally sharp.
5. Food is (Brain) Power
Brain-healthy foods rich in antioxidants, healthy fats, and vitamins can provide the raw materials for cognitive preservation. Incorporate foods like berries, nuts, dark leafy vegetables, and oily fish as foundational elements for a diet that boosts brain health.
The Art of Celebrating Cognitive Milestones
As you integrate these habits into your life, celebrate each milestone. Whether it’s mastering a new puzzle, jogging a little further, or feeling more present, each achievement is a step toward cognitive resilience.
Our choices shape every day, each contributing to our ongoing health and vitality. Each decision we make — from the food we eat to the activities we engage in — can either support our cognitive health or detract from it. Making informed, health-focused choices is the essence of a lifestyle that cherishes cognitive well-being.
Your Partner on the Journey
In the journey of life, as we strive to maintain cognitive health, Stonehenge Health Dynamic Brain stands as a beacon of support. Dynamic Brain is a blend of the nutrition your brain needs in one easy-to-take serving with 40 ingredients, including Bacopa Extract, Choline, and Huperzine A, plus essential vitamins and minerals.* These components are pivotal in enhancing cognitive function, improving memory, and supporting overall brain health* so you can get out there and put your best brain forward.
Creating the life you envision isn’t a mere aspiration; it’s a deliberate pursuit requiring a well-defined vision, unwavering determination, and ongoing commitment.
This holds true whether you’re a high school student embarking on a new chapter or a businessperson reflecting on your accomplishments.
Irrespective of the individuality of your journey…
Certain steps serve as guiding principles, especially during pivotal moments like retirement or when the kids head off to college.
Consider this comprehensive list to help you build the life you want.
1. Define What You Want
The first step in creating the life you want is defining what that looks like. Take time to reflect on your values, passions, and goals. What brings you joy and fulfillment? What are your aspirations in different areas of your life – career, relationships, personal development? Be specific with your goals as this provides a clear direction for your journey.1
2. Create a Vision Board
A vision board is a collage of images and words that represent your dreams. In creating a vision board you materialize your desires into something tangible. This constant visual reminder boosts motivation and keeps you focused on your objectives.2
3. Develop a Plan
Once you’ve defined your goals, develop a plan to achieve them. Break down your longer term goals into smaller, manageable actions and set timelines for each. This makes your goals more manageable and provides a clear roadmap to follow. Remember, “A goal without a plan is just a wish.”3
4. Prioritize Personal Growth
Investing in personal growth is essential in building the life you want. This could involve acquiring new skills, pursuing further education, or seeking personal therapy. Self-improvement brings you closer to your goals and enhances self-esteem and resilience.4
5. Cultivate Positive Relationships
Surround yourself with people who support and inspire you. Positive relationshipsprovide emotional support, stimulate personal growth, and can open opportunities that bring you closer to your goals.5
6. Maintain a Healthy Lifestyle
Physical health significantly impacts your ability to pursue your goals. Regular exercise, a balanced diet, and sufficient sleepcan boost energy levels, enhance mood, and improve cognitive function.6
7. Practice Gratitude
Gratitude shifts your thinking from what’s missing in your life to appreciating what you have. This positive mindset can increase happiness, reduce stress, and foster resilience, which are beneficial in the journey towards your goals.7
8. Be Flexible and Patient
Building the life you want doesn’t happen overnight. It requires patience and the flexibility to adapt when things don’t go as planned. Embrace challenges as learning opportunities and don’t forget that every step, no matter how small, brings you closer to your goals.8
9. Seek Professional Guidance
Consider seeking guidance from a life coach or mentor. They can provide valuable strategies, insights and support to navigate your journey effectively.9
Building the life you want is a continuous process of self-discovery, planning, and action. By implementing these steps, you’ll be well on your way to realizing your dreams. Remember, the power to create the life you desire lies within you.
The journey to the life you desire begins in your head…
So here’s a suggestion, start every day with Stonehenge Health’s Dynamic Brain.
Dynamic Brain is a blend of the nutrition your brain needs in one easy-to-take serving with 40 ingredients, including Bacopa Extract, Choline, and Huperzine A, plus essential vitamins and minerals.*
Taking Dynamic Brain daily helps nourish and fuel your thinking, and supports your memory, heightening your ability to stay focused on achieving your hopes and dreams ahead of you.
* 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. Locke, E.A., & Latham, G.P. (2002) American Psychologist, 57(9), 705-717.
2. Burnette, J.L., et al. (2013). Psychological Bulletin, 139(3), 655-701.
3. Antoine de Saint-Exupéry, as cited in “The Quotable Saint-Exupery” (2003), edited by Connie R. Sasfy, p. 95.
4. Ryff, C.D., & Singer, B. (2008). Journal of Happiness Studies, 9(1), 13-39.
5. Holt-Lunstad, J., Smith, T.B., & Layton, J.B. (2010) PLoS Medicine, 7(7).
6. Hillman, C.H., Erickson, K.I., & Kramer, A.F. (2008). Nature Reviews Neuroscience, 9(1), 58-65.
7. Emmons, R.A., & McCullough, M.E. (2003). Journal of Personality and Social Psychology, 84(2), 377-389.
8. Duckworth, A.L., et al. (2007). Journal of Personality and Social Psychology, 92(6), 1087-1101.
9. Grant, A.M. (2012). International Coaching Psychology Review, 7(2), 146-165.
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!
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
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
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
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
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
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 daysinto 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
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 HealthDynamic Mushrooms, ensuring you maintain that cool and collected vibe needed to thrive.
8. Not Enough Fiber
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
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!
* 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
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.
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
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
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
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
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
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
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.*
* 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
Weight loss is an ongoing goal for many. Shedding those extra pounds is usually at the forefront of our minds. But before you dive headfirst into your weight loss plans, let’s take a moment to consider something that often goes unaccounted for: your Sleep.
Now, imagine a night spent tossing and turning, leaving you exhausted and drained the next day. How do you try to regain some energy? Most likely, with a cup of coffee, an energy product, or a sugary treat. As the day progresses and your tiredness grows, you might skip the gym and opt for an unhealthy takeout meal. In this way, there’s a clear link between sleep deprivation and weight gain.
But the connection between sleep and weight gain runs even deeper.
The Link Between Sleep and Weight Gain
Many studies have found a clear connection between lack of sleep and both immediate weight gain and a higher risk of obesity in the future for both adults and children. (1) Here are several factors that play into this complex relationship…
1.Hormonal Imbalance
Sleep helps regulate hormones that influence your appetite and feeling full. The two critical hormones affected by inadequate sleep are ghrelin and leptin. Ghrelin stimulates appetite, while leptin signals fullness.
When sleep is lacking, ghrelin levels rise, signaling hunger, while leptin levels decrease, reducing feelings of fullness. This hormonal imbalance sets the stage for overeating and increased caloric intake.
2.Increased Cravings for Unhealthy Foods
Sleep deprivation also affects your brain’s reward centers, particularly the regions that respond to food stimuli. Studies have shown that individuals with insufficient sleep exhibit increased cravings for high-calorie, sugary, and fatty foods. The heightened desire for unhealthy food choices contributes to the consumption of excess calories, promoting weight gain over time.
3. Disrupted Blood Sugar Regulation
Sufficient sleep is crucial for preserving optimal insulin sensitivity and regulating blood sugar levels. Lack of sleep disturbs these functions, resulting in insulin resistance that increases the risk for type 2 diabetes. Fluctuating blood sugar levels may induce desires for sugary and high-carbohydrate foods, intensifying the cycle of weight gain.
4. Decreased Physical Activity
Lack of sleep often leads to daytime fatigue. When you’re tired, it becomes more challenging to muster the energy for regular exercise, contributing to a sedentary lifestyle. Combining more calories and less physical activity creates an environment conducive to weight gain.
Strategies to Combat Weight Gain Due to Lack of Sleep
Recognizing the intricate link between sleep and weight gain is the first step towards implementing effective strategies to maintain a healthy weight. Here are practical tips to mitigate the impact of sleep deprivation on weight:
1. Prioritize Sleep
Make sleep a non-negotiable priority in your daily routine. Aim for 7-9 hours of uninterrupted sleep each night to allow your body to repair, regenerate, and maintain hormonal balance. Create a reliable bedtime routine to signal your body that it’s time to wind down.
2. Establish a Consistent Sleep Schedule
Go to bed and wake up each day simultaneously, even on weekends. A consistent sleep schedule helps regulate your body’s internal clock, promoting better sleep quality and hormonal balance.
3. Create a Sleep-Friendly Environment
Design your bedroom to optimize sleep quality. Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows. Limit exposure to electronic devices before bedtime to reduce the impact of artificial light on melatonin production.
4. Limit Stimulants and Caffeine
Reduce or eliminate the consumption of stimulants and caffeine, especially as you approach bedtime. Stimulants disrupt your ability to fall asleep and reduce overall sleep quality.
5. Incorporate Stress-Reduction Techniques
Chronic stress can contribute to both sleep deprivation and weight gain. Incorporating stress-reducing techniques like deep breathing, meditation, and yoga into your day can promote relaxation and improve your sleep quality.
6. Mindful Eating Practices
Be mindful of your eating habits, especially when you feel sleep-deprived. Choose nutrient-dense, whole foods over processed and high-calorie options. Avoid eating close to bedtime to allow your body to digest food properly.
7. Stay Hydrated
Hydration is essential for overall health and can also impact sleep quality. However, avoid consuming large amounts of fluids close to bedtime to minimize disruptions due to bathroom visits during the night.
8. Regular Physical Activity
Engage in regular physical activity to support both sleep quality and weight management. Aim for at least 50 minutes of moderate-intensity aerobic exercise every other day, incorporating activities you enjoy to make exercise a sustainable part of your routine.
By prioritizing sleep and implementing these practical strategies, you’re taking proactive steps towards breaking the cycle of sleep deprivation-induced weight gain and cultivating both physical and mental well-being. A holistic approach that includes adequate sleep, mindful eating, and regular physical activity is key to achieving and maintaining a healthy weight.
As winter approaches and the temperature drops, many people, especially those who grapple with nerve issues like my mother-in-law, prepare for a season marked by heightened discomfort.
Living in New York, she frequently wore gloves as early as October. Her reason was simple but profound: the cold weather triggered her nerves, intensifying her discomfort. It was a phenomenon I couldn’t ignore, which led me to delve into the science behind why nerve discomfort seems to amplify in the cold.
1. Vasoconstriction
When the temperature drops, your body’s natural response is to conserve heat by constricting blood vessels near the skin’s surface. This reduces blood flow to the extremities, making them colder. The decreased blood flow can affect your nerves, making them more sensitive.
2. Increased Nerve Sensitivity
Cold weather often leads to muscle tightness and stiffness. When muscles constrict and tighten, they can put pressure on nerves.
3. Muscle Tightening
Cold weather often leads to muscle tightness and stiffness. When muscles constrict and tighten, they can put pressure on nerves, further exacerbating nerve pain. This muscle tension can cause a painful feedback loop for people with neuropathy. The discomfort from the tightened muscles adds to the pain already experienced due to nerve damage.
4. Reduced Activity
People tend to become less active in colder weather. This reduction in physical activity can affect blood circulation and nerve health. Physical activity, even low-impact exercise, is essential for maintaining nerve comfort.
5. Depletion of Essential Nerve-Supporting Vitamins
Vitamin D, which plays a crucial role in maintaining robust nerve health, is paramount for nerve health. Sunlight exposure is a vital source of vitamin D production in the body. However, during the winter, reduced sunlight exposure can lead to a significant decline in vitamin D levels, impacting your nerve function.
Scientific studies have extensively documented this connection between vitamin D deficiency and nerve health.1 It’s worth noting that vitamin D is a linchpin in fostering healthy nerves, and its deficiency can have far-reaching effects on nerve function.
In addition to vitamin D, the B vitamins, including B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin), also play an equally essential role in sustaining nerve function and promoting comfort. A deficiency in these B vitamins has been associated with nerve issues such as numbness, tingling, and pins and needles.2
Therefore, maintaining adequate vitamin D and B levels is crucial for nerve health.
Coping with Cold-Induced Nerve Pain
If you or a loved one struggles with neuropathy that intensifies during cold weather, there are strategies to help manage the pain and discomfort:
1. Layering and Warm Clothing
Layer up to keep warm when heading out in cold weather. Use gloves, thick socks, and warm clothing to minimize exposure to the cold. Staying warm can help reduce vasoconstriction and the resulting discomfort.
2. Heating Pads & Warm Baths
Applying heating pads to affected areas or soaking in a warm bath can help relax muscles and relieve nerve pain. Just be cautious not to make the water too hot, which could lead to burns.
3. Regular Exercise
Regular, low-impact exercise can help improve blood circulation, maintain muscle health, and reduce the impact of cold-induced nerve pain. Consult a healthcare professional for exercise recommendations tailored to your condition.
4. Moisturizing Skin
Cold weather can dry the skin, exacerbating nerve pain. Regularly moisturize your skin, paying particular attention to areas affected by neuropathy.
5. Supplementing Your Nerve Health
When supporting your nerve health, consider taking a supplement like Stonehenge Health Dynamic Nerve. This remarkable formula addresses nerve discomfort and provides the Vitamin D and B vitamins your nerves need for optimal functioning. *
Dynamic Nerve goes the extra mile by offering 135% of your daily vitamin D requirements. Moreover, its high-dose Vitamin B complex, which includes Benfentomine and Methylcobalamin, supports the maintenance of healthy nerve cells and myelin sheath.*
But does it work?
Absolutely.
And speaking of my mother-in-law, the same one mentioned above, I gave her a few bottles of Dynamic Nerve, and she’s experiencing remarkable success.
“At 89 years old, I had resigned myself to enduring constant nerve discomfort. However, everything changed when I tried Dynamic Nerve. The discomfort and burning are much less, and I only occasionally experience numbness and tingling.* Most importantly, I’m getting much better sleep because I’m not bothered by my nerves.*” – Diane, New York
Consider trying Dynamic Nerve and discover the support it can bring to your nerve health, just like it did for Diane.*
Sources:
1. Holick MF. N Engl J Med. 2007; 357:266-281
2. Zis P, et al.. Nutrients. 2020; 12(1):75)
* 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.
Sciatica is a common condition that affects millions of people worldwide. It is characterized by pain that radiates along the sciatic nerve, which runs from the lower back down through the buttocks and into the legs. Sciatica can be incredibly painful and disruptive to daily life.
However, individuals can employ various strategies and approaches to help alleviate the discomfort associated with sciatica. Keep reading to explore these strategies, which range from conservative treatments to lifestyle adjustments and specialized exercises.
Understanding Sciatica
Before delving into strategies for managing sciatica, it’s essential to have a basic understanding of the condition. Sciatica typically occurs when the sciatic nerve is compressed or irritated. This compression can result from various underlying causes, such as a herniated disc, spinal stenosis, or even muscle spasms.
The most common symptom of sciatica is pain, which can range from mild to excruciating and may be accompanied by tingling, numbness, or weakness in the affected leg. Sciatica pain often follows a path down the back of the thigh and into the calf and foot.
Managing Sudden Sciatic Flare-Ups: Tips for Quick Relief
Sciatic pain can be excruciating, and a sudden flare-up can catch you off guard. The sharp, shooting pain radiating down your leg is physically distressing and can disrupt your daily life. While it’s essential to consult with a healthcare professional for a comprehensive treatment plan, there are several steps you can take to handle sudden sciatic flare-ups and find relief.
1. Rest and Change Your Position
The first and most crucial step when a sciatic flare-up strikes is to find a comfortable position and rest. Avoid activities that exacerbate the pain, such as prolonged sitting or standing. Lie down on your back with a pillow under your knees to alleviate pressure on the sciatic nerve. Changing your position frequently can prevent stiffness and reduce discomfort.
2. Apply Heat or Cold Therapy
Both heat and cold therapy can effectively manage sciatic pain, but the choice depends on personal preference. Applying a cold pack can help reduce inflammation and numb the area, providing temporary relief. Alternatively, a heating pad or warm compress can relax tense muscles and increase blood flow, soothing the pain.
3. Gentle Stretches and Exercises
While staying immobile during a sciatic flare-up may be tempting, gentle stretches and exercises can help alleviate the pain. Simple movements like knee-to-chest stretches and piriformis stretches can help loosen the muscles surrounding the sciatic nerve. Be cautious and avoid overexertion, as this can worsen the condition.
4. Over-the-Counter Pain Medications
Non-prescription pain relievers like ibuprofen or acetaminophen can be useful in managing acute sciatic pain. However, it’s essential to consult with a healthcare professional before taking any medication, especially if you have underlying health conditions or are taking other medications.
Exercises for Sciatica Relief
In addition to the abovementioned strategies, specific exercises can help alleviate sciatica pain and prevent its recurrence. It’s important to note that you should consult with a healthcare professional or physical therapist before starting any exercise regimen for sciatica, as the suitability of exercises may vary based on the underlying cause and severity of your condition.
Here are some common exercises for sciatica relief:
1. Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis upward, then relax. Repeat several times.
2. Knee-to-Chest Stretch
While lying on your back, bring one knee toward your chest, holding it with both hands. Hold for 20-30 seconds, then switch legs.
3. Child’s Pose
Kneel on the floor and sit back on your heels, then reach your arms forward and lower your chest to the floor. Hold for 20-30 seconds.
4. Piriformis Stretch
Lie on your back with knees bent, cross one ankle over the opposite knee, and gently pull the knee toward your chest. Hold for 20-30 seconds, then switch legs.
5. Hamstring Stretch
Sit on the floor with one leg extended straight and the other leg bent so that the sole of your foot is against your inner thigh. Lean forward, reaching for your toes on the extended leg.
6. Aerobic Exercise
Low-impact aerobics activities like walking, swimming, or cycling can help improve circulation, reduce inflammation, and maintain overall spinal health.
Strategies for Managing Sciatica
Maintain Good Posture: Proper posture is crucial for preventing sciatic flare-ups and reducing their severity. When sitting, use a chair with lumbar support and ensure your feet are flat on the ground. When standing, distribute your weight evenly between both legs. Paying attention to your posture can reduce the pressure on your lower back and sciatic nerve.
Lifestyle Adjustments: Lifestyle changes can significantly impact sciatica pain. Maintaining a healthy weight through diet and exercise can reduce the load on the spine while quitting smoking can improve circulation and overall spinal health.
Supportive Devices: Some individuals find relief using devices such as lumbar pillows or back braces. These can help maintain proper spinal alignment and reduce pressure on the sciatic nerve.
Alternative Therapies: Complementary therapies like acupuncture, chiropractic care, and massage therapy have shown promise in alleviating sciatica pain for some individuals. These therapies can help reduce muscle tension and promote relaxation.
Consult a Healthcare Professional: The first step when dealing with sciatica pain is to seek medical advice. A healthcare professional can diagnose the underlying cause of your sciatica and recommend appropriate treatment options. They may order imaging tests like MRIs or X-rays to better understand your condition.
Supplement Ingredients for Sciatica Relief: Exploring Natural Options
Sciatica is a condition characterized by excruciating pain that radiates along the sciatic nerve, affecting the lower back, buttocks, and legs. While conventional medical treatments like pain medications, physical therapy, and surgery are often recommended, many individuals seek alternative and complementary approaches to manage their sciatica symptoms.
Recently, there has been growing interest in natural supplements that may help alleviate sciatica pain and discomfort.
Boswellia Serrata, or Indian frankincense, is a tree resin used for centuries in traditional medicine. The active compounds in Boswellia serrata, known as boswellic acids, have anti-inflammatory properties. Some studies suggest that Boswellia supplements may help with occasional sciatica discomfort. (1-3)
Vitamin B12 is crucial for maintaining nerve health and function. A deficiency in this vitamin can lead to nerve-related symptoms, including tingling and numbness often associated with sciatica. Vitamin B12 supplements may help support nerve health and alleviate discomfort. (4-5)
Alpha-lipoic acid (ALA) is thought to help alleviate occasional sciatica discomfort by reducing oxidative stress, which can contribute to nerve damage. While research on ALA for sciatica is limited, some studies have shown promising results in reducing pain and improving nerve function in patients with neuropathic pain conditions, including sciatica. (6-8)
Stonehenge Health Dynamic Nerve offers a ray of hope in your quest to relieve occasional sciatic discomfort. * Our formula is carefully crafted with ingredients like alpha-lipoic acid (ALA), vitamin B12, and Boswellia Serrata, all known for their potential to support the root causes of sciatic comfort. * When these powerful natural elements come together in Dynamic Nerve, they create a harmonious blend that could potentially ease the challenges of sciatic discomfort. * We’re excited to provide you with a promising supplement that takes a traditional approach to help you manage this tough condition.
Sources:
1. Adriana G Guimarães, et al. (2014) Expert Opinion on Therapeutic Patents, 24:3, 243-265
2. Jiang XW, et al. Neural Regen Res. 2018 Mar;13(3):484-491.
3. Siddiqui MZ. Indian J Pharm Sci. 2011 May;73(3):255-61.
4. Mahmood, A. (2014). Clinical Significance of Serum Vitamin B12 Levels in Patients with Sciatic Pain. Journal of Surgery Pakistan (International), 19(4), 145-147.
5. Rathod, R., Deshmukh, J., & Patel, R. (2016). Study of Vitamin B12 Deficiency and Peripheral Neuropathy in Patients of Sciatica. Journal of Clinical and Diagnostic Research, 10(7), CC01-CC03.
6. Konrad T, Vicini P, Kusterer K, et al. Alpha-lipoic acid treatment decreases serum lactate and pyruvate concentrations and improves glucose effectiveness in lean and obese patients with type 2 diabetes. Diabetes Care. 1999;22(2):280-287.
7. Ruhnau KJ, Meissner HP, Finn JR, et al. Effects of 3-week oral treatment with the antioxidant thioctic acid (alpha-lipoic acid) in symptomatic diabetic polyneuropathy. Diabet Med. 1999;16(12):1040-1043.
8. Winkler G, Pál B, Nagybéganyi E, Ory I, Porochnavec M, Kempler P. Effectiveness of different benfotiamine dosage regimens in the treatment of painful diabetic neuropathy. Arzneimittelforschung. 1999;49(3):220-224.
* 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.
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
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
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
A strong core helps you maintain an upright posture, reducing the risk of falls and promoting proper spinal alignment.
2. Stability During Movement
Your core stabilizes your spine and pelvis during movement, ensuring you can walk, bend, and reach with confidence.
3. Fall Prevention
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
1. Seated Knee Extensions
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
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
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
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
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
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.
While it may be a topic that makes some blush, bathroom regularity is essential for both health and happiness. It’s like having your favorite song on repeat, keeping your digestive system in a healthy rhythm. Miss a step, and you could be dealing with discomfort, bloating, and other pesky gut issues.
Fortunately, there are practical strategies to help you hit the high notes of bathroom regularity. Let’s dive into eight evidence-based tips that can help you orchestrate more consistent bowel movements.
How to Have Regular Bowel Movements
1). Get Enough Hydration & Fiber
First off, hydration is key. Think of your body as a well-oiled machine with water as the premium oil that keeps everything running smoothly. Aim for 8-10 glasses of liquid daily to add groove to your move.
Liquids soften the stool and make the journey through the digestive tract feel more like a waterslide than a rocky road.
Secondly, let’s talk about insoluble fiber, the kind of fiber that adds bulk to your stool and helps food pass through your body. Make wheat bran, cauliflower, almonds, flaxseeds, and beans your new best friends. But remember, variety is the spice of life. Mix it up with some soluble fibers for a balanced, healthy gut.
2). Regular Meal Timing & Portion Control
Not only is your body like a well-oiled machine, but it’s also like a finely tuned clock that thrives on routine. Establishing mealtimes and practicing portion control are golden tickets to bathroom regularity.
Overeating and haphazard mealtimes are mischievous twins that cause havoc in your digestive system. Smaller, balanced meals are easier for digestion and ward off those unpleasant surprises.
3). Move Your Body
Turns out, just like the rest of you, your gut loves a good workout. Regular exercise isn’t just a ticket to overall health but also a secret password to bathroom regularity. It’s like giving your intestines a gentle nudge, boosting bowel movements, and warding off constipation.
Whether it’s a brisk walk, a refreshing swim, or a calming yoga session, every bit counts. So, how about weaving in 30 minutes of exercise into your daily routine for that much-needed digestive harmony?
4). Stress Management
Stress can significantly impact digestive health, often leading to irregular bowel movements. High-stress levels can disrupt the digestive system’s normal functioning, causing constipation or diarrhea. Effective stress management techniques such as deep breathing exercises, meditation, yoga, and hobbies can alleviate stress and promote regular bowel movements.
5). Probiotics to the Rescue
Your body is a well-oiled machine… a finely tuned clock… and an exotic garden needing a balance of good bacteria to bloom. This is where probiotics come in. These little helpers can turn the tide in your gut’s favor, promoting smoother digestion and regular bathroom visits.
Probiotics can be found in yogurt, sauerkraut, and kimchi – but if they are not your cup of tea, try a quality probiotic supplement like Stonehenge Health® Dynamic Biotics™ to promote digestive wellness.
6). Avoid Trigger Foods
Some foods can be sneaky troublemakers, disrupting our digestive harmony and playing havoc with bathroom regularity. The usual suspects:
Another approach is keeping a food diary and noting symptoms to help identify potential trigger foods. Eliminating or minimizing these foods can improve digestion and smooth your bathroom routine.
7). Take Your Time
Think of your bathroom visits as a mini wellness retreat. Listen to your body and give it the time it needs. Regular bathroom routines, ideally post-meals or when the call comes. Remember to unwind on the throne; it helps those pelvic muscles relax.
Consider a bathroom stool to elevate your feet and place your body in a more natural squatting position. Ready to ditch the rush and embrace mindful bathroom breaks for a happier gut?
A Word on Frequency
The frequency of bowel movements can vary widely from person to person, with a typical range of anywhere from three times a day to three times a week being considered normal. It’s important to recognize that individual habits, diet, age, and overall health play a significant role in determining what’s regular for each person.
Rather than focusing solely on a fixed number of times, it’s essential to be attuned to any significant changes in bowel habits, such as sudden increases or decreases in frequency, discomfort, pain, or signs of gastrointestinal distress, which could signal underlying health concerns.
If chronic or severe irregular bowel movements persist despite implementing the above steps, it’s probably time to consult healthcare professionals.
Gastroenterologists can provide personalized advice, conduct necessary tests, and suggest appropriate treatments or dietary modifications based on your needs. Seeking professional guidance can also help identify any underlying medical conditions contributing to irregular bowel movements and ensure comprehensive care.
The Right Probiotic
Stonehenge Health Dynamic Biotics is carefully formulated with a unique blend of probiotics and prebiotics, precisely chosen to help restore balance to your intestinal microbiota. This powerful formula may help regulate your digestive system and ensure smooth, effortless bowel movements by promoting the growth of beneficial bacteria in your gut.
* 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.
