Physical Health Archives - Page 6 of 7

October 26, 2023October 26, 2023

Superfoods: A Recipe for Healthy Aging

woman with a background of fruits and vegetables

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

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

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

What Are Superfoods?

woman drinking healthy smoothie in kitchen

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

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

5 Anti-Aging Benefits of Superfoods

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

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

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

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

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

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

Top 7 Superfoods

Grilled salmon on cutting board close-up

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

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

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

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

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

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

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

Delicious Superfood Smoothie for Healthy Aging

Ingredients:

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

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

– 1/2 banana (for added potassium)

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

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

– 1 teaspoon of honey (optional for sweetness)

Instructions:

1. Place all ingredients in a blender.

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

Nutrition:

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

Superfood Wellness Made Easy

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

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

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

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

* 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.

October 24, 2023October 24, 2023

Wonderfully Crispy Creations: Air Fryer Recipes You’ll Love to Share

If you still need to get on the air fryer craze, it’s time to join the party! Cooking with an air fryer is nothing short of amazing. This kitchen appliance has taken the culinary world by storm, revolutionizing how we prepare our favorite dishes. It’s the key to achieving that irresistible crispy texture with a fraction of the oil, making your meals delicious and incredibly healthy.

Today, we’re here to tantalize your taste buds and offer you a trio of delectable and nutritious air fryer recipes. From crispy veggie chips to succulent lemon herb chicken and a flavorful herb-crusted salmon, these recipes will have you falling in love with your air fryer all over again.

Let’s embark on a culinary adventure that’s both delightful and health-conscious!

1. Crispy Air Fryer Veggie Chips

Ingredients:

– 2 large sweet potatoes, thinly sliced

– 2 zucchinis, thinly sliced

– 2 tablespoons olive oil

– 1 teaspoon paprika

– 1/2 teaspoon garlic powder

– 1/2 teaspoon salt

– 1/4 teaspoon black pepper

Instructions:

1. In a large bowl, combine the olive oil, paprika, garlic powder, salt, and black pepper.

2. Toss the sliced sweet potatoes and zucchini in the seasoned olive oil mixture until well coated.

3. Preheat your air fryer to 375°F (190°C).

4. Place the vegetable slices in a single layer in the air fryer basket. You may need to cook them in batches to avoid overcrowding.

5. Air fry for 10-12 minutes, flipping the chips halfway through or until golden and crispy.

6. Remove from the air fryer and let them cool for a few minutes before serving.

Nutrition:

Makes 4 servings | Per Serving: 79 calories, 1.1g fat, 4.1g carbohydrates, 1.8g sugar

2. Air Fryer Lemon Herb Chicken

Ingredients:

– 4 boneless, skinless chicken breasts

– 2 tablespoons olive oil

– 2 cloves garlic, minced

– Zest and juice of 1 lemon

– 1 teaspoon dried oregano

– 1 teaspoon dried thyme

– Salt and pepper, to taste

Instructions:

1. In a bowl, combine the olive oil, minced garlic, lemon zest, lemon juice, dried oregano, dried thyme, salt, and pepper.

2. Add the chicken breasts to the marinade and coat them evenly. Let them marinate for about 30 minutes.

3. Preheat the air fryer to 375°F (190°C).

4. Place the marinated chicken breasts in the air fryer basket.

5. Cook for 20-25 minutes, turning the chicken halfway through, until they reach an internal temperature of 165°F (74°C) and are golden brown and cooked through.

Nutrition:

Makes 4 servings | Per Serving: 330 calories, 17.4g fat, .9g carbohydrates, 0g sugar, .3g fiber, 40.g protein

3. Air Fryer Salmon with Herb Crust

Ingredients:

– 4 salmon filets

– 2 tablespoons olive oil

– 1/2 cup breadcrumbs (panko or whole wheat)

– 2 tablespoons fresh parsley, chopped

– 1 tablespoon fresh dill, chopped

– 1 tablespoon fresh chives, chopped

– Salt and pepper, to taste

– Lemon wedges for serving

Instructions:

1. In a bowl, combine the breadcrumbs, fresh parsley, fresh dill, fresh chives, salt, and pepper.

2. Brush each salmon fillet with olive oil and press the herb breadcrumb mixture onto the top of the filets to create a crust.

3. Preheat your air fryer to 375°F (190°C).

4. Place the salmon filets in the air fryer basket.

5. Air fry for 10-12 minutes, depending on the thickness of the fillets, until the salmon flakes easily with a fork and the crust is golden and crispy.

6. Serve with lemon wedges for an extra burst of flavor.

These air fryer recipes offer a healthier and more convenient way to enjoy your favorite dishes with less oil and more flavor. Happy cooking!

Nutrition:

Makes 4 servings | Per Serving: 402 calories, 19.4g fat, 19.4g carbohydrates, 1.7g sugar, 1.2g fiber, 38g protein

Upgrade Your Digestion

Fried foods can often lead to digestive problems due to their high fat content and how they are prepared, typically submerging them in hot oil.

However, by making the simple switch to air frying, you can savor your favorite dishes without the digestive discomfort that often accompanies their fried counterparts.

Another step you can take towards more digestive comfort is Stonehenge Health’s Dynamic Biotics*.

You’re cultivating an environment primed for digestive wellness by featuring 16 diverse probiotic strains with 55 billion CFUs and prebiotics to support your microbiome, Dynamic Biotics.* Dynamic Biotics helps your body effectively cope with GI discomforts such as occasional gas, cramps, irregular bowel movements, and bloating.*

Dynamic Biotics remains your ultimate probiotic choice.

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

October 23, 2023

Exploring the Cognitive Wonders of Lactobacillus rhamnosus GG (LGG): A Brain-Boosting Probiotic

Support healthy of the brain concept design.

When we think of probiotics, our minds often jump to gut health, but this story has a remarkable twist.

Did you ever imagine that some probiotics could positively impact your brain health?

Among these brain-boosting probiotics, one stands out in the crowd: Lactobacillus rhamnosus GG, or simply LGG.

LGG, a member of the Lactobacillus family, debuted in 1983, thanks to the groundbreaking work of two researchers, Dr. Sherwood Gorbach and Dr. Barry Goldin. The “GG” in its name? That’s an homage to their initials.

This little wonder has earned its stripes for conquering the challenging terrain of the gastrointestinal tract, becoming a colonizer of the gut microbiome since it was isolated from a healthy human being. In fact, it holds the title of being the most researched strain within the Lactobacillus family worldwide.

Another thing that truly stands out about LGG beyond its remarkable ability to nurture gut health – is evidence that its influence extends up to the brain.

The Cognitive Potential of LGG

middle age man smiling pointing to head with one finger, great idea or thought, good memory

Exciting research presented at Nutrition 2023, the annual meeting of the American Society of Nutrition, revealed that LGG could potentially enhance cognitive performance and memory, particularly in individuals with mild cognitive impairment (MCI).

This double-blind, placebo-controlled, randomized clinical study involved 169 participants aged 52 to 75, with and without MCI. The research found that people with MCI had a higher relative abundance of microbes in the genus Prevotella than those without cognitive impairment. ¹

Taking LGG daily for three months led to a reduction in Prevotella abundance and an improvement in cognitive scores. “The implications of this finding are exciting, suggesting that modifying the gut microbiome through probiotics might be a strategy to enhance cognitive performance, particularly for those with MCI,” according to Mashael Aljumaah, a microbiology candidate at the University of North Carolina. ¹

Curious about the fascinating connection between the microbes in your gut and your cognitive abilities? Let’s delve into the intriguing realm of the Gut-Brain Axis to unravel this mystery.

The Gut-Brain Axis

The Gut-Brain Axis represents a dynamic, two-way communication system that links the gastrointestinal tract and the brain in an intricate, ongoing dialogue. This bi-directional connection facilitates constant interaction between the gut and the brain, allowing each to impact the other’s well-being significantly.

The complexity of the Gut-Brain Axis involves an array of pathways, including the immune system, the nervous system, and the release of neurotransmitters and hormones. And here’s where the gut microbiome, with its vibrant and diverse community of microbes, takes center stage. When the composition of the gut microbiota is harmonious and balanced, it can positively influence your mood, behavior, and cognitive function. In other words, a healthy gut microbiome contributes to a healthier brain and mental well-being.²

The intricate dance between your gut and brain health is a profound one. But it doesn’t stop there—stress and negative emotions can also impact your gut health, reinforcing their symbiotic relationship.

The potential of LGG to support your gut and brain health is a testament to the intricate and fascinating connection between these two vital aspects of your overall well-being.*

An Easy Way to Take LGG Every Day

Stonehenge Health Dynamic Biotics supplement

Unlocking the potential benefits of LGG is easier than you might think. If you want to introduce this multi-benefit probiotic into your daily routine, why not explore it through a premium probiotic like Dynamic Biotics by Stonehenge Health?

Dynamic Biotics play a crucial role in fortifying your beneficial gut microflora, fostering a healthier microbiome. Boasting an impressive lineup of 16 diverse strains and 55 billion CFUs, including the brain-boosting LGG, it’s an ideal choice for those seeking a comprehensive solution to supplement their gut and overall well-being.

Sources:
1 Daniells, S. (2023). LGG clinical study. | nutraingredients-usa.com/Article/2023/07/24/probiotic-lgg-may-slow-age-related-cognitive-decline
2. John F. Cryan, et al. “The Microbiota-Gut-Brain Axis“ Physiological Reviews 2019 99:4, 1877-2013 | journals.physiology.org/doi/full/10.1152/physrev.00018.2018

* 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.

October 21, 2023October 21, 2023

Unlocking Flavor without Extra Calories: The Magic of Marinades (Plus 4 Recipes)

Top down view on multiple white bowls holding an assortment of bright red marinades next to plates of herbs and other ingredients

Picture this: a succulent, tender piece of chicken bursting with an explosion of mouthwatering flavors. That’s the power of marinating, a culinary technique that takes your taste buds on a wild ride and does it without adding those dreaded extra calories to your meal.

But there’s more to it than just tantalizing your palate; it’s also about making smarter, healthier food choices. With ingredients like lemon zest and fresh herbs, you can whip up dishes as nutritious as they are delicious. Lean cuts of meat become a delectable treat, making it easier to steer your culinary journey toward wholesome indulgence.

Ready to explore how marinating can elevate your meals without expanding your waistline? Keep reading…

What Is Marinating?

Grilled salmon fish with various vegetables on the flaming grill

Marinating is a cooking process that involves soaking your food, typically meat, fish, or vegetables, in a flavorful liquid mixture before cooking. This liquid, known as the marinade, comprises various ingredients such as herbs, spices, acids like vinegar or citrus juice, and sometimes a dash of oil.

The combination of ingredients in the marinade infuses your meal with complexity and depth, turning a plain piece of chicken into a mouthwatering masterpiece.

The best part? Most of these flavor-enhancing elements come with minimal caloric additions.

The Minimal Calorie Impact

Contrary to what many may believe, marinating your food doesn’t significantly increase its calorie content. Let’s break it down:

1. Acids (Vinegar, Citrus Juice): These ingredients are often used in marinades to tenderize the meat and add a zesty tang to the dish. Their calorie contribution is negligible.

2. Herbs and Spices: The calorie content of herbs and spices is minuscule, yet they pack a punch in flavor. From garlic and ginger to rosemary and thyme, these ingredients can transform your dish without affecting your calorie count.

3. Oil: While oil is slightly more calorie-dense, it’s typically used in small quantities in a marinade. The oil helps distribute the flavors and aids in browning during cooking. Healthier options include olive and avocado oil.

4. Sweeteners: Some recipes call for natural sweeteners like honey or maple syrup. While these add calories, the amounts can often be adjusted to suit your dietary preferences.

To determine how many calories the marinade has added to your food, follow the steps below.

Female using dieting app on a smartphone to track nutrition facts and calories in her food

1. Measure the Ingredients: Start by measuring all the ingredients you put into your marinade, such as oil, vinegar, herbs, spices, and sweeteners. Use measuring cups and spoons for accuracy.

2. Calculate Marinade Calories: Check the labels on store-bought ingredients for this information. For fresh items without labels, search for calorie information online or in a nutrition database.

3. Measure the Total Marinade Amount: Use a liquid measuring cup or kitchen scale to measure the total volume of your marinade in fluid ounces. This helps you know how much marinade you have.

4. Calculate Calories per Fluid Ounce: Divide the total marinade calories by the measured volume in fluid ounces. This tells you how many calories are in each fluid ounce of your marinade.

5. Figure Out How Much You Used: Determine how much of the marinade you used to marinate your food by removing the food items, measuring how much marinade is left in the container, and subtracting from the total volume.

6. Multiply Calories by the Amount Used: Multiply the calories per fluid ounce (from step 4) by the amount you used (from step 5). This gives you the extra calories from the marinade used in your meal.

7. Add to Your Meal’s Calorie Count: This way, you have an accurate picture of your meal’s calorie content.

Calorie Count Example: If your marinade had 200 calories for 3.4 fluid ounces, and you had 1.6 fluid ounces left in the container:

• Calories per fluid ounce: 200 calories / 3.4 fluid ounces ≈ 58.82 calories/fluid ounce

• Amount used: 3.4-1.6 ≈ 1.8 fluid ounces used

• Extra calories: 58.82 calories/fluid ounce x 1.8 fluid ounces ≈ 106 calories

Add 106 calories to your meal’s calorie total and divide by the portions served.

By following these steps in fluid ounces, you can easily keep track of the extra calories from your marinade, which is helpful when managing your calorie intake for your health goals.

Healthy Tips:

Pleasant middle-aged multiethnic woman wearing a kitchen apron, filling can with fresh chili peppers, making homemade pickles and marinated delicacies for the winter, in the home kitchen interior

• Use lean proteins like chicken breast, turkey, or tofu to keep the calorie count in check.

• Experiment with different herbs, spices, and acids to find your favorite flavor combinations.

• Don’t overdo the oil in your marinade; a little goes a long way.

• Whip up enough marinade to completely cover your food.

• Marinate red meat and poultry for at least 2 hours and no longer than 24 hours unless you freeze your food.

• Marinate most fish for 30 minutes at maximum. Marinate firmer fish like halibut and tuna for at least 45 minutes.

Healthy eating has never tasted this good! Now, let’s dive into our assortment of marinade recipes that promise to add a burst of deliciousness to your meals without compromising on nutrition.

Lemon Herb Vinaigrette

Ingredients:

• 3 tablespoons extra-virgin olive oil

• 2 tablespoons fresh lemon juice

• 1 garlic clove, minced

• 1 teaspoon Dijon mustard

• Salt and pepper to taste

• 1 tablespoon fresh herbs

Calories: 373

Balsamic Dijon Dressing

Ingredients:

• 3 tablespoons extra-virgin olive oil

• 2 tablespoons balsamic vinegar

• 1 tablespoon Dijon mustard

• 1 garlic clove, minced

• Salt and pepper to taste

Calories: 412

Asian Sesame Ginger Marinade

Ingredients:

• 3 tablespoons low-sodium soy sauce or tamari

• 2 tablespoons rice vinegar

• 1 tablespoon toasted sesame oil

• 1 teaspoon fresh ginger, grated

• 1 garlic clove, minced

• 1/2 teaspoon red pepper flakes

• 1 tablespoon sesame seeds

Calories: 192

Turmeric & Citrus Marinade (Great for Chicken or Fish!)

Ingredients:

• 2 tablespoons olive oil

• 1 teaspoon ground turmeric

• 1 teaspoon ground cumin

• 1 teaspoon paprika

• 1/2 teaspoon ground coriander

• Zest and juice of 1 lemon

• 2 cloves garlic, minced

• Salt and black pepper to taste

Calories: 278

Unlocking the Power of Curcumin with Stonehenge Health Dynamic Turmeric

Stonehenge Health Dynamic Turmeric supplement

Turmeric is renowned for its exceptional health-imparting properties, acting as a potent antioxidant that supports overall well-being and promotes a healthy, vibrant life. *

But did you know curcumin is the secret behind turmeric’s superpowers?

So, before you overdo the turmeric in your marinade, remember that curcumin makes up just 5% of this spice. Enter Stonehenge Health Dynamic Turmeric – a game-changing supplement delivering 1,650mg of turmeric powder and extract, standardized to an impressive 95% curcuminoids.

* 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.

October 4, 2023October 4, 2023

Quick Relief for Sciatic Discomfort

Sciatica Pain concept with woman suffering from buttock pain spreading to down leg

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

Doctor with a pen showing a hernia in a skeleton to a patient.

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

Mature Woman In Consultation With Female Doctor Sitting On Examination Couch In Office

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

A man holds a medical heating pad with hot water in the lumbar spine. Relaxation of the back muscles with back pain, lumbago. pinched nerve

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

Gym at home. Active senior woman doing legs exercise at home, empty space

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

Close up young woman holding pills and bottle with medicine, taking out tablets from packaging, girl preparing to take supplements or painkiller, antibiotic, healthcare and treatment concept

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

Patient at the physiotherapy doing physical exercises with his therapist

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

Side view of woman wearing green sportwear doing Yoga exercise,Yoga Child’s pose or Balasana,Calm of healthy young woman breathing and meditation with yoga at home,Exercise for wellness life

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

young model working out at home, doing yoga exercise on floor, lying in Eye of the Needle hip stretch pose (Dead or Reclining Pigeon posture), resting after practice. Full length, top view

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

Young Man Doing Hamstring Stretch Exercise on Top of a Mat at Home.

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

Dark-haired woman leading a water fitness class

Low-impact aerobics activities like walking, swimming, or cycling can help improve circulation, reduce inflammation, and maintain overall spinal health.

Strategies for Managing Sciatica

Senior Couple Walking In Summer Countryside

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

Boswellia capsules in a wooden spoon. Close up.

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.

Dynamic Nerve supplement with a background of someone walking

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.

October 3, 2023October 3, 2023

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

elder woman stretching on yoga mat in living room

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

Understanding Balance: The Art of Stability and Harmony

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

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

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

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

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

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

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

Understanding the Core’s Role in Balance

Happy athletic group training on a sunny day

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

1. Postural Support

Mature man with poor and good posture on grey background

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

2. Stability During Movement

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

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

3. Fall Prevention

Senior couple traveling. Walking up stairs

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

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

5 Effective and Low-Risk Core-Strengthening Exercises

1. Seated Knee Extensions

cartoon image of woman doing seated leg extension exercise

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

2. Standing Leg Raises

cartoon image of woman doing standing eg raises

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

3. Marching in Place

cartoon image of woman marching in place

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

4. Wall Planks

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

5. Seated Torso Twists

cartoon image of woman doing seated torso twists

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

Support Your Daily Workout Routine with Stonehenge Health Dynamic Turmeric

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.

September 16, 2023

Femme Flora: The Beneficial Power of Women-Specific Probiotics

Smiling happy healthy middle aged 50s woman holding glass of water taking dietary supplement vitamin pink pill isolated on white background.

Hey ladies, let’s have a chat about probiotics.

You’re probably aware that probiotics are fantastic for your gut health, but here’s the exciting twist – they can be absolute game-changers when tailored to your unique needs as a woman.*

We all know how extraordinary the female body is. It’s a powerhouse of strength and resilience. However, it’s not all smooth sailing; there are many moments when our bodies throw us curveballs. Consider puberty, menstruation, childbirth, and the joys of menopause. Our bodies are figuratively on a never-ending roller coaster ride. These ups and downs can impact the composition of the female microbiome, potentially leading to discomfort and imbalances. That’s why it’s crucial to pamper ourselves with the specialized care we so rightfully deserve.

And that’s where women-specific probiotics step up, designed to address the challenges our bodies encounter. Among them, Dynamic Biotics+ for Women shines bright. Think of this proprietary blend of probiotics and herbs as your very own superhero squad, ready to save the day. 💪🌸

Nurturing the Female Microbiome and Urogenital Health

Why gut health matters. Your mood and digestion are important. Female characters. Young women. Stomach function. Editable vector illustration in modern style.

First and foremost, let’s remember that the microbiome, that bustling metropolis of microorganisms residing within us, is not confined solely to our guts. It’s a vast and fascinating realm that extends throughout our bodies, including the urogenital area. Much like our gut microbiome, the female microbiome is a captivating and intricate ecosystem, hosting a diverse community of both beneficial and, let’s admit it, less desirable microbes.

Maintaining a healthy microbiome in this intimate area is of utmost importance. This is precisely where women-specific probiotics fortified with the Lactobacillus probiotic species step into the limelight, offering targeted and tailored support for this delicate balance.

Lactobacillus actively assists your body in maintaining a healthy vaginal pH and microflora. This creates an environment that discourages the overgrowth of those not-so-friendly bacteria. *

By incorporating the herbs and probiotics specifically designed for women found in Stonehenge Health Dynamic Biotics+ for Women, you’ll be taking proactive steps to nurture your urogenital health. * These specialized probiotics, along with the added seven herbs, including Cranberry and D-Mannose, can be true lifesavers for women who occasionally face the uncomfortable challenges of urinary tract issues and vaginal microflora imbalances. This isn’t just about balance; it’s about empowerment, ensuring that this crucial area of your well-being remains in harmony. *

Overcoming Constipation

The Photo Of Large Intestine Is On The Woman's Body. People With Stomach Ache Problem Concept. Female Anatomy

Constipation is another issue that women often grapple with, as they are three times more likely to experience it than men. This digestive discomfort can be incredibly bothersome and impact one’s quality of life. Dynamic Biotics+ for Women is fortified with Bifidobacterium probiotic species and a prebiotic fiber blend that promotes regularity and digestive comfort. *

The unique blend in Dynamic Biotics+ for Women supports regularity, helping to relieve discomfort and manage occasional constipation. *

Battling the Bloat

older woman upset eating her meal at the table

Bloating, that uncomfortable sensation of abdominal fullness and swelling is a challenge many women face. It can strike at any age and often disrupts daily life. The culprits behind bloating can vary, but it’s frequently caused by a trifecta of constipation, gas, and water retention teaming up against you.

Dynamic Biotics+ for Women is a powerful ally in the battle against bloating. This blend combines probiotics with prebiotic fiber, a dynamic duo that takes on constipation and gas. Additionally, the natural benefits of dandelion extract – a traditional remedy for water retention – help coax your body to release excess water, further alleviating that uncomfortable bloating sensation. *

Why Choose Dynamic Biotics+ for Women & Dynamic Biotics

If you’re already reaping the incredible beneficial rewards of Dynamic Biotics, you’re probably wondering what your next move should be on your journey to total wellness. Let’s start by focusing on the foundation of good health: your digestion.

A balanced gut is key to proper digestion, nutrient absorption, and a robust immune system. That’s where Dynamic Biotics comes in – it’s expertly formulated with beneficial probiotics that support your gut and immune health. *

As we know, women have unique needs, especially regarding their urogenital health. Dynamic Biotics+ for Women is designed with 24 strains of probiotics that target the vaginal and urinary tracts, maintaining a healthy vaginal pH. Plus, its unique seven herbal blend supports urinary tract health. *

When it comes to bloating, a balanced gut is your secret weapon. By introducing good bacteria to your system, Dynamic Biotics promotes equilibrium and reduces gas production, leaving you feeling lighter and more comfortable. *

Add Dynamic Biotics+ for Women with the power of dandelion to the mix. This time-honored botanical, known for its effectiveness in combating water retention, may elevate your body’s capacity to process and eliminate excess water and waste, further diminishing bloating. * And the combination of Bifidobacterium probiotic species and prebiotic fiber provides additional support against bloating. *

When you combine the strengths of Dynamic Biotics & Dynamic Biotics+ for Women, you have an unstoppable duo that tackles digestive and feminine health concerns. You can say goodbye to occasional bloating and constipation and hello to comfort and confidence. These two dynamic powerhouses will have you supported on your journey to well-being. *

Dynamic Biotics+ for Women Stonehenge Health

* 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.

September 14, 2023September 26, 2023

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

Woman in different age. From child to old person. Teenager, adult and baby generation. Aging process.

cartoon showing different ages of woman from baby to older age

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

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

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

Biological Age vs. Chronological Age

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

Chronological Age: The Inevitable Passage of Time

Cartoon businessman Hand holding Id card.

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

Biological Age: The Measure of Health and Vitality

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

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

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

Determining Biological Age

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

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

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

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

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

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

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

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

Benefits of Understanding Biological Age & Chronological Age

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

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

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

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

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

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

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

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

Quiz: Discover Your Biological Age

Implications and Significance

happy senior woman sleeping in bed at home bedroom

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

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

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

A Word About Anti-Aging Antioxidants

Dynamic turmeric supplement on marble slab with turmeric in background

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

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

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

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

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

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

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

September 5, 2023September 5, 2023

Musical Therapy: Top 7 Advantages of Music Listening

man relaxing listening to music from headphones

Whenever I hit writer’s block, it feels like running headfirst into an invisible wall. One minute, words are flowing like a river; the next, they’re barely a dribble. Sitting there, staring at the blank page, I’m just yearning for something – anything to kickstart my creativity.

That’s when I lean on my secret weapon: music. But not just any tunes—I’m talking about the kind that stirs your soul. For me, it’s all about Led Zeppelin. When the well of creativity dries up, I slip on my headphones and let the mighty rhythms of ‘Stairway to Heaven’ or the electrifying guitar riffs of ‘Ramble On’ take over. It’s like a floodgate opens, and words start pouring out, filling the page with a wave of inspiration. It’s an undeniable testament to the profound potency of music.

This is not a unique revelation but a shared experience. Music, the universal language, touches hearts worldwide, eliciting emotions, igniting creativity, and providing solace. But did you know that there’s ample scientific evidence corroborating the exceptional benefits of music on your mind, body, and overall existence?

So, let’s explore the benefits of listening to music, a universal language that can uplift, heal, and inspire.

1. Brain Power

abstract music note in the shape of brain

Music, particularly classical, can enhance cognitive performance and improve memory and learning. A study by the University of California, Irvine, revealed that Mozart’s music significantly enhanced college students’ spatial reasoning skills¹.

This “Mozart Effect” suggests that classical music could potentially boost brainpower. Furthermore, music with a strong beat can stimulate brainwaves to resonate synchronously with the beat, resulting in heightened concentration and alert thinking.

2. Happiness

cheerful older couple dancing happy in the kitchen

Music can evoke a wide range of emotions. It can move us to tears, induce happiness, or energize us. The therapeutic use of music for managing mood issues is gaining popularity. Studies show music can help diminish anxiety and depression, elevate self-esteem, and enhance mood².

3. Stress Less

Music’s stress-relieving properties are well-established. Slow, quiet classical music can have a calming effect, slowing heart rate, reducing blood pressure, and decreasing stress hormone levels. A study published in the Journal of Advanced Nursing found that music can reduce anxiety in hospital patients³.

4. Sweeter Dreams

above view of older woman peacefully sleeping in bed

Listening to music before bed can significantly improve sleep quality. Soft, soothing tunes can slow down the heart rate and reduce anxiety, helping your body prepare for rest. Music has the power to distract from stressful thoughts, guiding you into a peaceful state of mind conducive to sleep.

Studies have shown that classical music, in particular, can promote better sleep patterns⁴. So, incorporating a calming playlist into your bedtime routine might be just what you need for a good night’s sleep.

5. Turbocharge Performance

active woman stretching listening to music through headphones outdoors

Music can also augment physical performance by enhancing endurance, improving movement and coordination, and accelerating recovery. Studies show that listening to music during exercise can delay fatigue and intensify workouts⁵. Many athletes use music as a stimulant before competition to boost their performance.

6. Deepen Connections

Music can foster social connections and create communities. Musical activities unite people, whether singing in a choir, dancing at a concert, party, event, or club, or playing in a band, fostering social cohesion and mutual understanding.

7. Creativity Burst

Finally, music can stimulate creativity. It can open the mind to new ideas and perspectives, fostering imagination and innovation. Many artists and writers draw inspiration from music for their creative endeavors.

Adaptogen Driven Inspiration

close up image of Dynamic Mushrooms supplement with foliage and mushrooms in background

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

Regardless of your preference, be it classical symphonies, jazz improvisations, or rock anthems, immersing yourself in your favorite melodies can unlock countless benefits.

To further amplify music’s tranquility and emotional balance, consider integrating adaptogenic mushrooms like those found in Stonehenge Health Dynamic Mushrooms into your daily life. Various cultures have revered these functional mushrooms for their ability to cultivate emotional well-being and manage stress.* Dynamic Mushrooms combines Lion’s Mane, Reishi, Chaga, Maitake, and Shiitake. Each of these mushrooms possesses adaptogenic properties, contributing to cognitive performance and immune support, stress resilience, and quality sleep.* This all-encompassing blend saves you the trouble of finding each ingredient, offering a full spectrum of adaptogenic benefits in one convenient blend.

Sources:
1. Rauscher FH, Shaw GL, Ky KN. Nature. 1993 Oct 14;365(6447):611.
2. Dyer SM, et al. Int Psychogeriatrics. (2018) 30:295–309.
3. Int J Nurs Stud. 2016 Nov;63:82-100.
4. Chen, C-T., et al. 2021. Journal of American Geriatrics Society.
5. Karageorghis, C.I., & Priest, D.L. (2012). International Review of Sport and Exercise Psychology, 5(1), 67-84
6. Why is music good for the brain? – Harvard Health | health.harvard.edu/blog/why-is-music-good-for-the-brain-2020100721062

* 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.

August 18, 2023August 19, 2023

Top 7 Smooth Move Tips for Bathroom Regularity

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

woman smiling eating vegetables and drinking cup of water

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

man enjoying food at the table with friends

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

woman eating fruits and veggies and saying no to fried chicken

Some foods can be sneaky troublemakers, disrupting our digestive harmony and playing havoc with bathroom regularity. The usual suspects:

• Spicy foods

• Greasy or fried foods

• Dairy products (for lactose-intolerant individuals)

• Artificial sweeteners

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.

August 17, 2023August 17, 2023

Severe Dehydration: How to Recognize the Symptoms and When to Act

With day after day of record-breaking temperatures above 100°F, this Summer is one for the record books. It’s hot, and it looks like the heat is here to stay for a bit longer.

Along with the heat, a staggering number of people have experienced serious health dilemmas because, among the allure of sunny days, many don’t recognize the signs of severe dehydration.
You’re probably familiar with regular dehydration, but have you heard of its formidable cousin: severe dehydration? It’s like dehydration’s supervillain version.

While you’re out enjoying yourself playing pickleball, walking, or tending to the garden, dehydration can sneak up on you surprisingly fast. Severe dehydration is a silent threat, often underestimated and relatively unknown to many.

The blistering heat can cause this beast to strike with alarming speed, and before you know it, you might find yourself in a serious state – dehydrated and struggling.

Understanding Severe Dehydration

Dehydration is a condition that arises when the body loses more fluids than it consumes, disrupting the balance of electrolytes such as sodium, potassium, and chloride.

Severe dehydration is an advanced stage of dehydration where fluid loss becomes severe and can lead to critical health issues.

For most people, severe dehydration starts by not drinking enough fluids and is exacerbated by prolonged exposure to heat, exercising in hot weather, and excessive sweating. Drinking alcohol instead of water under these conditions fuels the fire. Anyone can become dehydrated, but kids and older adults are more vulnerable. Diarrhea and vomiting from illness are the likely culprits for young children. Older adults with medical conditions or who take medications are at a greater risk of severe dehydration.

Recognizing the Symptoms of Severe Dehydration

It is vital to recognize the symptoms of dehydration early to initiate timely intervention. The signs may vary depending on the individual and the underlying cause, but common symptoms include:

1. Extreme thirst: A persistent and intense thirst is the body’s way of signaling a need for water.

2. Dark yellow or amber-colored urine: Reduced fluid intake leads to concentrated urine, a sign of dehydration.

3. Dry mouth and cracked lips: Dehydration reduces saliva production, resulting in a dry mouth and chapped lips.

4. Fatigue and weakness: Dehydration can lead to decreased blood volume, affecting oxygen transport and causing fatigue and weakness.

5. Dizziness or lightheadedness: Reduced blood flow to the brain can result in dizziness or feeling faint.

6. Rapid heartbeat and low blood pressure: The body attempts to compensate for fluid loss by increasing heart rate, leading to low blood pressure.

7. Dry, cool skin: Dehydrated individuals may have cool, clammy skin due to decreased sweating.

Steps to Overcome Dehydration

If you have any of the above signs of dehydration, take the following steps to replenish and restore your body’s hydration levels.

1. Prioritize water consumption as it’s the most effective way to rehydrate.

2. Consider oral rehydration solutions if dehydration results from diarrhea, vomiting, or intense exercise; these solutions provide crucial electrolytes.

3. Sports drinks can also help replace lost nutrients.

4. Cool your body, find a comfortable environment, and avoid excessive heat. If you’re assisting someone, help them cool down and remove any excess clothing, allowing better heat dissipation.

Swiftly addressing dehydration is essential for maintaining overall health and preventing complications. Remember to monitor your fluid intake and stay hydrated, especially during hot weather and physical activity.

When to Go to the ER for Severe Dehydration

Recognizing the signs of severe dehydration is critical in determining when immediate medical attention is necessary. Certain situations warrant urgent action:

1. Extreme symptoms: If the individual experiences severe symptoms such as confusion, or loss of consciousness, seek medical help immediately.

2. Unsuccessful rehydration attempts: If attempts to rehydrate orally have not been successful, medical intervention is required. In some cases, drinking water cause you to throw up.

3. Underlying health conditions: Individuals with pre-existing health conditions such as kidney disease, diabetes, or heart problems should seek medical attention promptly if dehydrated.

4. Severe vomiting or diarrhea: Prolonged or severe vomiting and diarrhea can quickly lead to severe dehydration and require immediate medical attention.

5. Heat-related conditions: Extreme heat and sun exposure can exacerbate dehydration and necessitate urgent medical help.

Treatment of Severe Dehydration

In some cases, treating severe dehydration requires swift and comprehensive medical care, and immediate hospitalization might be necessary. The treatment may include:

1. Intravenous (IV) fluids are administered to replenish the lost fluids and rapidly restore electrolyte balance.

2. Monitoring vital signs, electrolyte levels, and urine output are monitored closely to assess the body’s response to treatment.

3. In some cases, medications may be given to address dehydration’s underlying cause or manage symptoms.

Preventing Severe Dehydration

Prevention is essential in avoiding the development of dehydration. Some practical measures include:

1. Drink enough fluids when you’re out in the sun. You will need more fluids to stay hydrated when it is hot out than you typically would on a cooler day.

2. When exposed to high temperatures or engaging in intense physical activities, consume electrolyte-rich drinks or sports drinks to maintain proper electrolyte balance.

3. Schedule any physical activity during cooler periods of the day.

4. Wear a hat, sunglasses, and use an umbrella to shade yourself.

5. Never leave children or pets in hot cars, even for a minute.

Listen to your body and recognize the early symptoms of dehydration to take corrective actions promptly.

Severe dehydration can lead to life-threatening complications if not promptly addressed. Recognizing the signs of severe dehydration and knowing when to seek urgent medical help are crucial steps in preventing severe consequences.

Maintaining a balanced approach to fluid intake, especially during periods of increased risk, can significantly reduce the likelihood of experiencing dehydration. We can ensure optimal hydration and overall well-being by being attentive to our bodies and taking preventive measures.

Sources:
1. Crouch, M. (2022, August 2). 8 signs of dehydration that you shouldn’t ignore. AARP.
2. Mayo Foundation for Medical Education and Research. (n.d.). Dehydration. Mayo Clinic.

* 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.

August 1, 2023August 1, 2023

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

Are you looking for delicious and nutritious meal ideas that won’t weigh you down?

Lettuce wraps are a delightful and healthy alternative to traditional bread-based sandwiches. Not only do they provide a refreshing crunch, but they also offer a low-carb and gluten-free option for those looking to watch their carb intake. Lettuce wraps provide a versatile and nutritious twist to your favorite handheld meals.

Anything you can make with a bun, you can recreate using a crisp lettuce wrap. When it comes to wrapping, opt for large, flexible lettuce leaves like iceberg, romaine, or butter lettuce. To assemble, lay out the lettuce leaf and pile on your desired fillings.

Wrap a juicy beef patty with cheese, tomatoes, and onions for a delectable burger alternative.

Craving a savory taco? Fill your lettuce wrap with seasoned ground meat, salsa, and avocado.

Love sushi? Swap the seaweed for lettuce and roll up fresh fish, rice, and veggies.

The options are endless!

Get creative and enjoy a delightful twist on your favorite flavors. And to help you get started on the lettuce wrap revolution, we’ve included three low-cal, low-carb recipes below.

Thai-Inspired Chicken Lettuce Wraps

Ingredients:

• 1 pound cubed chicken

• 2 tablespoons soy sauce

• 1 tablespoon sesame oil

• 2 teaspoons lime juice

• 1 teaspoon honey or maple syrup

• 1 teaspoon grated ginger

• 1 clove garlic, minced

• 1 cup shredded carrots

• ½ cup fresh cilantro leaves

• 8 large lettuce leaves (iceberg, butter, or romaine)

Instructions:

1. In a bowl, combine soy sauce, sesame oil, lime juice, honey, grated ginger, and minced garlic. Whisk until well combined.

2. Place the chicken cubes in a skillet over medium heat, and cook for 4 minutes.

3. Pour the sauce mixture over the chicken and stir-fry for 3 minutes, until the chicken is heated through and well-coated with the sauce.

3. Remove the chicken from the heat and let it cool slightly.

4. To assemble the wraps, place a spoonful of chicken in the center of each lettuce leaf.

5. Top with shredded carrots and cilantro leaves.

6. Roll the lettuce leaves tightly, securing the fillings inside.

7. Serve immediately and enjoy these refreshing and flavorful Thai-inspired lettuce wraps.

Nutrition:

Makes 8 wraps | Per Serving: 114 calories, 3.4g fat, 3.1g carbohydrates, 1.9g sugar, .4g fiber, 16.9g protein

Grilled Shrimp Lettuce Wraps with Diced Tomatoes

Ingredients:

• 1 pound of large shrimp, peeled and deveined

• 2 tablespoons of olive oil

• 1 teaspoon of paprika

• 1 teaspoon of garlic powder

• Salt and pepper, to taste

• 8 large lettuce leaves (iceberg, butter, or romaine)

• 1 cup of diced tomatoes

• 1 cup diced onion

• ¼ cup of chopped fresh cilantro

• 2 tablespoons of lime juice

• Lime slices for garnish

• Optional toppings: sliced avocado, diced red onion, hot sauce

Instructions:

1. Preheat your grill to medium-high heat.

2. In a bowl, toss the shrimp with olive oil, paprika, garlic powder, salt, and pepper until evenly coated.

3. Place the seasoned shrimp on a preheated grill pan and cook for about 2-3 minutes per side until they turn pink and are cooked through. Remove from the pan.

4. Assemble the lettuce wraps by laying the lettuce leaves on a plate or serving platter.

5. In a separate bowl, combine the diced tomatoes, onions, fresh cilantro, and lime juice. Mix well to combine.

6. Take a lettuce leaf and spoon a portion of the diced tomato mixture onto it.

7. Top with a few grilled shrimp.

8. Optional: Add sliced avocado, diced red onion, or a drizzle of hot sauce for extra flavor and texture.

9. Repeat the process with the remaining lettuce leaves and ingredients.

10. Serve the grilled shrimp lettuce wraps immediately and enjoy this refreshing and light dish.

Tip: Feel free to adjust the seasonings and toppings according to your taste preferences. These lettuce wraps make for a delicious appetizer or a light and healthy meal option.

Nutrition:

Makes 8 wraps | Per Serving: 84 calories, 3.6g fat, 2.8g carbohydrates, .9g sugar, .5g fiber, 11g protein

Delicious Tumeric-Spiced Lettuce Wraps

Tumeric Spiced Lettuce Wrap Recipe - Stonehenge Health

Ingredients:

• 1 pound ground turkey (or any protein of your choice)

• 1 tablespoon olive oil

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 teaspoon turmeric powder

• 1/2 teaspoon ground cumin

• 1/2 teaspoon ground coriander

• 1/4 teaspoon paprika

• Salt and pepper, to taste

• 1/2 cup diced tomatoes

• 1/4 cup chopped fresh cilantro

• Juice of 1/2 lime

• Lettuce leaves (such as Bibb or Romaine)

• Optional toppings: sliced avocado, shredded carrots, sliced cucumber

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the diced onion and minced garlic, and sauté until the onion becomes translucent and fragrant.

2. Add the ground turkey to the skillet, breaking it up with a spoon. Cook until the turkey is browned and cooked through.

3. Stir in the turmeric powder, cumin, coriander, paprika, salt, and pepper. Cook for another 1-2 minutes to allow the spices to release their flavors.

4. Add the diced tomatoes and cook for an additional 2-3 minutes, until the tomatoes are heated through.

5. Remove the skillet from the heat and stir in the fresh cilantro and lime juice.

6. Spoon the turmeric-spiced turkey mixture onto lettuce leaves, creating lettuce wraps.

7. Top with your desired optional toppings, such as sliced avocado, shredded carrots, and sliced mushrooms.

8. Serve immediately and enjoy the vibrant flavors of these turmeric-spiced lettuce wraps.

Note: Feel free to customize the recipe by adding other vegetables or sauces of your choice to the lettuce wraps. Get creative and make it your own!

Nutrition:

Makes 8 wraps | Per Serving: 134 calories, 8.1g fat, 1.8g carbohydrates, .7g sugar, .5g fiber, 15.8g protein

* 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.