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

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

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

Understanding Balance: The Art of Stability and Harmony

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

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

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

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

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

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

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

Understanding the Core’s Role in Balance

Happy athletic group training on a sunny day

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

1. Postural Support

Mature man with poor and good posture on grey background

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

2. Stability During Movement

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

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

3. Fall Prevention

Senior couple traveling. Walking up stairs

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

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

5 Effective and Low-Risk Core-Strengthening Exercises

Active senior man is exercising.

1. Seated Knee Extensions

cartoon image of woman doing seated leg extension exercise

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

2. Standing Leg Raises

cartoon image of woman doing standing eg raises

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

3. Marching in Place

cartoon image of woman marching in place

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

4. Wall Planks

cartoon image of wall planks

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

5. Seated Torso Twists

cartoon image of woman doing seated torso twists

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

Support Your Daily Workout Routine with Stonehenge Health Dynamic Turmeric

stonehenge health dynamic turmeric supplement

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

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

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

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

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Skin SOS: 7 Steps to Revive Your Skin After Summer Sun Over-Exposure

elder woman happy on grass in the sun with a hat
elder woman happy on grass in the sun with a hat

Ah, the sun’s warm embrace on our skin – it’s sheer bliss! But I confess I often forget about the consequences until it’s too late. Now that summer has drawn to a close, it’s time to face the music: crepey, dry skin is making its presence known, and my arms, legs, and neckline are proof of that.  You see, it’s common to experience crepey, dry skin at the end of the summer season. Those summer months bring higher temperatures and increased sun exposure into the picture. Prolonged exposure to the sun’s ultraviolet (UV) rays leads to dehydration and the breakdown of collagen and elastin fibers in the skin, contributing to a crepe appearance. And as if that’s not enough, our skin takes a hit from spending time in chlorinated pools, saltwater, or air-conditioned environments, further sapping its moisture and leaving it dehydrated and flaky.

7 Steps for Tackling End-of-Summer Crepe Skin

Hands with sunblock happy face in the sun

1. Hydration Is Key

elder woman drinking water. staying hydrated.

Begin by hydrating your body from the inside out. Drinking plenty of water helps keep your skin plump and become more moisturized. 

2. Exfoliation

elder woman exfoliating skin in bathroom

Incorporate gentle exfoliation into your skincare routine to remove dead skin cells and encourage cell turnover. Be cautious not to overdo it, as mature skin is more delicate. You can find numerous exfoliating products in stores and online, including body scrubs, exfoliating gloves, loofahs, and chemical exfoliants like alpha hydroxy acids (AHAs) or beta hydroxy acids (BHAs). Choose the one that suits your skin type and preferences. 

3. Moisturize Daily

elder woman happy applying moisturizer

Invest in a rich, hydrating body lotion or cream. Applying it daily can help lock in moisture and improve skin elasticity. The best types of moisturizers to hydrate skin are those that are rich in emollients and humectants. Look for ingredients like glycerin, hyaluronic acid, shea butter, and ceramides, as they help to lock in moisture, repair the skin’s barrier, and provide long-lasting hydration. 

4. Sunscreen for All

applying sunscreen outdoors

Summer may be over, but it is still essential that you protect your skin from UV rays. Extend your facial sunscreen habit to other exposed areas. Apply a broad-spectrum sunscreen to your arms, legs, and décolleté before stepping outdoors if they are going to be exposed to the elements. 

5. Cool Showers

shower head

Opt for lukewarm or cool showers if you can do it. Hot water can strip your skin of its natural oils. 

6. Body Oils

woman applying body oil in bed

Consider incorporating natural oils like coconut or jojoba oil into your skincare routine. Using a moisturizer and body oil together can provide a dual benefit by replenishing moisture and sealing it in, helping to hydrate and nourish dry, crepey skin deeply.

7. Nourish Your Skin from the Inside

vitamin c spelled out in block letters. a bowl of fruits and vegetables

Your skin is a living, breathing organ. Treat it right with a diet rich in antioxidants from fruits and veggies, which can help combat free radical damage that ages the look of your skin. 

You can even dabble in skin-loving supplements like Vitamin C and Omega-3 fatty acids.

Vitamin C is a powerful antioxidant and plays a critical role in collagen production. Collagen maintains skin’s elasticity and firmness. Collagen production drops as we age, leading to sagging and crepey skin. A quality Vitamin C supplement like Stonehenge Health’s Dynamic Liposomal Vitamin C can help support collagen synthesis and helps combat the effects of sun damage caused by free radicals. The result is healthier and more resilient skin.* 

Omega-3 fatty acids maintain skin hydration, support a healthy lipid barrier to prevent moisture loss, and enhance overall skin health, including texture. While omega-3s are found in plant sources like Brussels sprouts, spinach, flaxseeds, and walnuts, seafood remains the best source. Studies show that most people do not get enough omega-3 from their diet. Stonehenge Health’s Dynamic Krill Oil, which packs 320mg of omega-3 fatty acids, promotes firm and radiant skin.*

Treating end-of-summer crepe skin isn’t just about looks; it’s self-care in action. So, embrace the journey to healthier skin, savor the lessons, and let your radiant self shine through. Remember, it’s never too late to pamper your skin!

There you have it – your guide to tackling crepey skin at the end of summer. Go forth, be fabulous, and flaunt your beautiful, well-nourished skin with pride!

Stonehenge Health Dynamic Lipsomal Vitamin C supplement
Stonehenge Health Dynamic Krill Oil supplement

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

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From Chaos to Clarity: 7 Tips to Declutter for Mental Well-Being

cartoon of a girl stressed in her messy bedroom
cartoon of a girl stressed in her messy bedroom

Have you ever wondered why a cluttered physical space often leads to a disorganized mental state? This intriguing phenomenon is not mere coincidence; it’s grounded in science.
In this blog, we delve into the fascinating connection between decluttering your physical environment and decluttering your mind. By the end, you’ll gain a comprehensive understanding of why decluttering plays a pivotal role in achieving mental clarity, along with seven actionable tips to guide you in your journey toward effective decluttering.

The Science Behind Clutter

woman organizing her messy closet

To understand why decluttering your space can declutter your mind, it’s crucial to delve into the science of clutter. Researchers have found that clutter, whether a messy desk, a chaotic living room, or a disorganized closet, can significantly impact your mental well-being.

1. Overstimulation

older man stressed sitting on couch

A cluttered space bombards your brain with excessive visual stimuli. When your eyes constantly scan and process all the items in your surroundings, it can lead to mental fatigue and a reduced ability to concentrate.

2. Stress and Anxiety

woman standing in bedroom about to clean messy room

A cluttered environment has been linked to increased stress and anxiety levels. When you’re surrounded by chaos, it’s challenging to relax and find peace. Your brain may interpret the clutter as unfinished tasks, triggering a stress response.

3. Decision Fatigue

cartoon image of a man not sure what direction to take. arrows behind him.

A cluttered environment forces your brain to make more decisions. From choosing what to wear in a messy closet to finding important documents on a cluttered desk, these decisions can wear down your mental energy, leaving you feeling mentally drained.

4. Memory and Focus

to do list

Clutter can also interfere with your ability to remember and stay focused. Your brain has to work harder to filter out irrelevant information, making it harder to concentrate on the tasks at hand.

The Benefits of Decluttering for Your Mind

woman painting

1. Reduced Stress: Decluttering your space creates a sense of order and control, reducing feelings of stress and anxiety. A clean and organized environment can be calming, promoting relaxation.

2. Enhanced Productivity: With a clutter-free space, your mind can focus on the task at hand without distraction. This leads to increased efficiency and productivity in your daily activities.

3. Improved Concentration: A decluttered space reduces visual distractions, allowing your brain to concentrate better. You’ll find it easier to stay on track and complete tasks.

4. Better Sleep: A clutter-free bedroom promotes better sleep. A serene and organized sleeping environment can help you relax and unwind, improving sleep quality.

5. Boosted Creativity: A tidy space encourages creativity by providing a clear canvas for your thoughts. You’ll be more inspired and open to new ideas in an uncluttered environment.

Practical Tips for Decluttering Your Space and Mind

cartoon of person organizing closet

Now that we’ve established the importance of decluttering for mental clarity, let’s dive into some useful tips to help you get started:

1. Set Clear Goals: Before organizing, define your goals. Determine the purpose of each space and what you want to achieve. Having clear objectives will guide your decluttering process.

2. Start Small: Decluttering can be overwhelming if you try to tackle your entire home at once. Begin with a small area, like a single drawer or closet. Once you experience the benefits, you’ll be motivated to continue.

3. Categorize Items: Sort your belongings into categories such as keep, donate, recycle, and trash. This makes it easier to make decisions about each item.

4. One-In, One-Out Rule: For every new item you bring into your space, consider removing an old one. This helps maintain a clutter-free environment in the long run.

5. Declutter Regularly: Make decluttering a regular habit. Set aside a specific time each week or month to review and organize your belongings. Consistency is key to maintaining a clutter-free space.

6. Digital Declutter: Don’t forget about digital clutter. Organize your digital files, emails, and apps. A clean digital space can have just as much of an impact on your mental clarity as a made bed.

7. Create Zones: Designate specific areas for different activities, such as work, relaxation, and hobbies. This helps maintain order and prevents clutter from spreading.

Decluttering your space isn’t just about having a tidy home; it’s about creating a harmonious environment that promotes mental clarity and well-being. By understanding the connection between your physical surroundings and your mental state, you can embark on a journey to declutter not only your space but also your mind. Start small, stay the course, and enjoy the benefits of an orderly, peaceful, and focused life.

Clear Away More Mind Clutter

Stonehenge Health Dynamic Brain supplement. Chess board and pieces in background

Brain fog is similar to a cluttered mind, which can hinder clear thinking and decision-making. Both conditions lead to cognitive overload, leaving you feeling disoriented and overwhelmed.


To combat brain fog and enhance cognitive function, memory, and mental energy, consider using a brain health supplement like Stonehenge Health’s Dynamic Brain.


Dynamic Brain contains 40 nutrients, including DHA and Choline, which can help clear away brain fog and help you have a marvelously focused mind. *

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

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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.
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

dynamic biotics+ for women

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.

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

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

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

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

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

Biological Age vs. Chronological Age

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

Chronological Age: The Inevitable Passage of Time

Cartoon businessman Hand holding Id card.

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

Biological Age: The Measure of Health and Vitality

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

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

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

Determining Biological Age

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

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

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

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

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

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

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

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

Benefits of Understanding Biological Age & Chronological Age

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

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

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

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

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

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

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

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

Quiz: Discover Your Biological Age

Implications and Significance 

happy senior woman sleeping in bed at home bedroom

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

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

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

A Word About Anti-Aging Antioxidants

Dynamic turmeric supplement on marble slab with turmeric in background

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

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

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

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

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

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

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

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Aging with Grace: Our Top 5 Favorite Books for Cultivating Positivity

older couple reading at the park together
older couple reading at the park together

Life is an ever-evolving journey filled with transitions, and one of the most profound changes a person can experience is when their children leave for college, leaving behind an empty nest.

As a mother of two, I recently found myself at this pivotal crossroads, confronting a life transition that I initially approached with apprehension. The initial days following my children’s departure were undeniably challenging. Their rooms stood still, devoid of their laughter and youthful energy. The once-vibrant home now seemed eerily quiet. The profound sense of loss weighed heavily, and I yearned for their presence, missing their companionship, and grappling with feelings of sadness and nostalgia.

During this challenging period, I discovered profound inspiration and solace within Jay Shetty’s “Think Like a Monk: Train Your Mind for Peace and Purpose Every Day.” Shetty’s wisdom emphasized the significance of resilience in the face of adversity. Instead of fixating on the void left by my children’s absence, I embraced it as an opportunity for personal growth and rejuvenation. The book rekindled my awareness that true fulfillment arises from helping others, infusing me with hope. This transition wasn’t an end but a fresh start—an opportunity to rediscover the joys predating parenthood and explore uncharted interests, resonating with the teachings of “Think Like a Monk.”

Self-help books like “Think Like a Monk” can be invaluable allies in the pursuit of a more fulfilling and optimistic life. They offer essential guidance in nurturing a positive attitude, helping individuals navigate life’s transitions with resilience and hope.

1. “The Power of Now” by Eckhart Tolle

cover image of "the power of now"

As we age, we often dwell on the past or worry about the future. “The Power of Now” is a transformative guide to living in the present moment. Tolle’s teachings emphasize the importance of embracing the present, shedding the burdens of regret and anxiety that can weigh heavily on our minds.

The book offers practical exercises and spiritual insights that help readers disconnect from their ego-driven thoughts and embrace the peace and contentment that can be found in the now. By adopting this mindset, you can approach aging with a sense of acceptance and gratitude for the experiences each moment brings.

2. “Man’s Search for Meaning” by Viktor E. Frankl

cover image of "man's search for meaning"

“Man’s Search for Meaning” is a profound exploration of the human spirit’s resilience, even in the face of extreme suffering. Drawing from his experiences as a Holocaust survivor and psychiatrist, Viktor Frankl argues that finding meaning in life is essential, especially during challenging times.

Life transitions like retirement, an empty nest, or losing a loved one can trigger existential questions about your purpose. Frankl’s philosophy suggests that you create meaning through your attitudes and actions. This book inspires you to find purpose in your experiences and embrace life with a positive outlook at every step along the way.

3. “Think Like a Monk: Train Your Mind for Peace and Purpose Every Day” by Jay Shetty

cover image of "think like a monk"

“Think Like a Monk” is a transformative guide that offers invaluable wisdom for those navigating times of transition and seeking to promote positivity in their lives. Drawing from his experiences as a former monk, Shetty provides practical insights and exercises to help readers cultivate a resilient mindset.
The book delves into mindfulness, resilience, and the power of purpose, offering a roadmap to find inner peace and clarity during life’s upheavals. By emphasizing the importance of self-awareness, gratitude, and selfless service, “Think Like a Monk” equips you with the tools to approach transitions with a positive perspective. It’s a compelling read for anyone looking to navigate change, find purpose, and foster optimism in their journey.

4. “The Gifts of Imperfection” by Brené Brown

the cover image of "the gifts of imperfection"

 Older folks may feel pressured to hide their vulnerabilities in a world that frequently values youth and idealized images of beauty and success. Society also often imposes unrealistic expectations of perfection, so embracing your imperfections and cultivating self-compassion is essential. Brené Brown’s “The Gifts of Imperfection” celebrates the power of vulnerability and authenticity in living a wholehearted life.

“The Gifts of Imperfection” provides a roadmap to letting go of needing external validation and approval, allowing you to find fulfillment in your authentic self. By embracing imperfection and vulnerability, you’ll find you can maintain a positive attitude and a stronger sense of self-worth as you navigate the challenges and joys of aging.

5. “The Longevity Diet” by Valter Longo

cover image of "the longevity diet"

Valter Longo’s “The Longevity Diet” uniquely promotes a positive attitude toward aging by emphasizing the importance of nutrition and overall well-being. As we age, our bodies undergo various changes, and maintaining good health becomes paramount to enjoying life to the fullest.

Longo’s book offers insights into the science of aging and suggests that a well-balanced diet can significantly prolong a healthy life. By making informed dietary choices and adopting the principles of his longevity diet, you can take charge of your physical well-being, which can, in turn, have a positive impact on your attitude toward aging.

One More Tool for Cultivating a Positive Attitude

dynamic brain supplements on marble slab

In life, various transitions can damper your happiness, and one such transition is the natural process of age-related cognitive decline. Maintaining a positive attitude may become progressively more challenging as you encounter difficulties such as forgetting names, grappling with spatial orientation, or struggling to express yourself. However, it’s crucial to recognize that these challenges are a part of the human experience.

The good news is that you can effectively address these issues and boost your confidence through awareness and proactive steps. Just as the self-help books explored earlier provide invaluable insights for navigating life’s challenges with resilience and positivity, addressing age-related cognitive decline that’s part of the aging process is another chapter in this journey of self-improvement.

By seeking support and utilizing resources like memory-supporting supplements such as Stonehenge Health Dynamic Brain, you can continue on your path to positivity while knowing you are nourishing your brain and doing what you can to support your memory.*

Pursuing happiness is a lifelong journey, and every chapter, no matter how challenging, contributes to your personal growth and well-being.

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

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Musical Therapy: Top 7 Advantages of Music Listening

man relaxing listening to music from headphones
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

close up image of violin being played

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

friends playing instruments in band

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

woman focused painting

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.

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Adventures in Forgetfulness: 5 Common “Senior Moments” & What You Can Do About Them

senior man trying to combine puzzle, having memory problems, cognitive impairment
senior man trying to combine puzzle, having memory problems, cognitive impairment

What does it mean to have a senior moment?

As we journey through life, we sometimes have these mental hiccups, often called senior moments – those split-second memory lapses that catch us off guard. They pop up more often as we get older, bringing along a mix of chuckles, sighs, and more than a touch of worry.

The impact of these moments can occasionally lead to cringe-worthy scenarios, especially for those of us who are still actively engaged in the working world. After all, preserving our credibility matters, and we certainly don’t want the younger generation mistakenly assuming our sharpness is dulling.

It’s a topic that we of a certain age tend to discuss. In fact, the other day, I gathered with my buddies for a cozy chat about their very own ‘senior moment’ sagas. In the process, we collectively came up with the top “dreaded senior moments.”

Read on to discover a selection of anecdotes that feel uncannily relatable.

The Words Are Right There…

Senior business woman received applause from the audience while making speech in corporate seminar event with light effect. Selective focus.

Public speaking can be nerve-wracking on its own, but when your mind falters, and a seemingly simple word evades you mid-sentence, it’s a memory loss moment that can turn cheeks beet-red.

Patricia, a seasoned executive at 57, is celebrated for her eloquence and mastery over her field.

“I can face a firing squad of questions, but the thought of key terms slipping away mid-meeting? Terrifying!” Patricia explained, her voice tinged with mock horror.

The more you focus on trying to remember, the further the words slip away, leading to awkward pauses and a feeling of vulnerability.

Why Am I Standing Here?

Elderly mature tourist man walking along street, confused looking at map

Have you ever entered a room with a clear purpose, only to encounter a mental blank the moment you cross the threshold? It’s like stepping into a maze without a map. That fleeting moment of confusion can leave you feeling momentarily adrift.

Meet George, a lively 70-year-old accountant on the brink of retirement. Experiencing this in front of colleagues at the firm is downright embarrassing for him.

“You’d think I’d have a reason for being in the conference room, right?” he chuckles, a sheepish grin spreading across his face. “Not knowing why I’m somewhere is just the worst.” It’s a blend of frustration and confusion, a gentle reminder of the whimsical ways our minds can occasionally trip us up.

Sorry, I Can’t Recall Your Name.

Sad young adult woman grown up daughter or grandkid sitting on sofa hugging desperate, grieving, frustrated elderly mom or grandma having problems with mental health

Imagine this scenario: you’re at a gathering, and a familiar face catches your eye across the room. Your heart sinks as you draw a blank on their name, even though you’ve known them for years. Your mind races, scrambling to retrieve the information.

Martha, who’s friendly with everyone and typically has everyone’s name at her fingertips, shared a similar experience. She recounted the last time she ran into her longtime neighbor. “I was all set to say hello, and poof, the name vanished,” Martha laughed. It’s as if the name had evaporated into thin air, leaving her grappling with an odd sense of unease.

Racing to the Wedding

Confused Senior Man With Looking At Wall Calendar

A friend’s birthday party, a family gathering, a doctor’s appointment, or an anniversary – you’ve diligently marked them on your calendar and set reminders. Yet somehow, the event manages to slip your mind until it’s nearly too late.

Richard, a dedicated family man who orchestrates events with meticulous care, recounted a time when he completed blanked on his cousin’s daughter’s wedding. “It’s as if the universe decided to play a little trick on me,” he sighed, then added, “You know, all that careful planning, and my brain just had a glitch.”

Fortunately, it all rushed back to him when he saw his wife in an evening gown, ready to go. “Thank goodness I didn’t miss the vows.” he laughed. The realization struck like an unexpected jolt, leaving him flustered and apologetic. It’s a memory lapse that humbly reminds us of our own human fallibility.

The Elusive Passwords + Pins

Frustrated tired senior man touching head at laptop

“I can pinpoint a needle in a haystack, but my debit card’s pin? Vanished!” Emily quipped, recalling the time she held up a line at the grocery store. “Nothing says ‘performance anxiety’ like a blank mind and impatient shoppers.”

In today’s digital age, passwords are the keys to our virtual lives. Yet, it’s astonishing how often we find ourselves staring at a login screen, unable to recall the combination of characters that grant us access. The frustration amplifies as we attempt various permutations, hoping that muscle memory will kick in and unlock the forgotten secret.

Top 8 Ways To Deal With Senior Moments

Senior woman with grey hair standing over white background clueless and confused expression with arms and hands raised. doubt concept.

Senior Moments may be normal, but that doesn’t mean you can’t do something about them.

1. Stay Physically Active

Smiling senior couple jogging in the park
Smiling senior couple jogging in the park

Physical activity increases blood flow to the brain, which can help improve memory and cognitive function.

2. Mindful Nutrition

Health in your brain. Fresh vegetables in woman head symbolizing health nutrition on gray background, panorama, copy space

A balanced diet rich in antioxidants, omega-3 fatty acids, and nutrients, including B vitamins, that can promote brain health. Foods like fish, nuts, berries, and leafy greens have been linked to cognitive benefits.

3. Mental Stimulation

Hands of two senior women doing puzzles. socializing with friends at home.

Engage in activities that challenge your brain, such as puzzles, reading, learning a new skill, or even playing musical instruments. Mental stimulation helps keep your mind sharp and can potentially reduce memory lapses.

4. Adequate Sleep

Old man sleeping in bed in the morning, recovery time and healthy sleep

Prioritize quality sleep, as it plays a crucial role in memory consolidation. Aim for 7-9 hours of sleep per night to support optimal cognitive function.

5. Stay Social

Senior Group Friends Exercise Relax Concept

Interacting with friends and family and participating in group activities stimulates the brain.

6. Hydration

water from jug pouring into glass on wooden table outdoors

Dehydration can negatively impact brain function. Ensure you drink enough water throughout the day to maintain optimal cognitive performance.

7. Stay Curious

art school, creativity and people concept - happy senior woman artist with easel and pencil drawing picture at studio

Maintain a curious mindset by exploring new hobbies, learning, and staying open to new experiences. Curiosity keeps your brain engaged and active.

8. Brain-Supporting Supplements

dynamic brain supplement on with a chess set and books in background

Certain supplements are designed with specific functional ingredients and combinations of vitamins and minerals to support brain health.

One such brain health supplement is Stonehenge Health’s Dynamic Brain™, which offers a comprehensive blend of 40 brain health ingredients. These include multivitamins, including the essential B vitamins, Huperzine A, Bacopa Extract, DHA, Phosphatidylserine, and L-Tyrosine.  By incorporating a daily dose of Dynamic Brain, you can effectively support your brain health, optimize cognitive function, and help maintain your precious memories.*

Remember that occasional memory lapses are a natural part of aging. Still, these proactive steps can help mitigate their impact and keep your mind sharp and engaged as you navigate through life’s journey. Always consult with a healthcare professional before making significant lifestyle changes.

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

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15 Tips to Make Solo Travel A Joyful Success

People holding passports, map for travel with luggage for the trip
People holding passports, map for travel with luggage for the trip

Solo travel can be a scary thought for many. Your first venture can be quite a mix of excitement and uncertainty.

But fear not because solo travel is a genuine opportunity to free yourself from routine and reshape your perception of the world and your own identity. It is a pivotal experience that everyone should embrace, marking a significant checkpoint on your journey through life.

My very first solo adventure was quite a unique and liberating experience. It began in Colorado Springs when I dropped my young daughter off at a USA Volleyball training camp. I had five days all to myself to explore this new place. At first, I was apprehensive thinking about having meals alone. But by the end of that first day, I decided to soak in the beauty around me fully.

Colorado’s landscapes quickly became my playground, and in no time, I got more comfortable exploring different new and exotic locations. Places like the incredible Garden of the Gods, the towering Pikes Peak, and the fascinating Manitou’s Cliff Dwellings were calling my name.

I treated myself to a stay at the Cliff House at Pikes Peak, tucked away in the delightful town of Manitou Springs. There I met lovely people as I enjoyed the evening public concerts in the town square. That initial weirdness of being on my own slowly turned into this amazing feeling of empowerment as I kept pushing my comfort zone.

Reuniting with my daughter brought a huge smile to my face, but saying goodbye to my solo adventure had a mix of happiness and a touch of sadness. Today, traveling solo is a no-brainer; once you break through the first time, you might decide you won’t do it any other way.

The Benefits of Solo Travel

Smiling old senior man in airport with luggages waiting for his flight departure gate. Traveler concept people with backpack and suitcases.

Studies say going solo has some seriously awesome perks—like growing as a person and discovering yourself. It pushes you out of your comfort zone, greatly boosting your confidence and resilience. Plus, it’s time alone to consider your life choices and listen to your gut.

Solo travel isn’t just about personal growth; it can be a truly joyful experience. You get to explore new spots on your terms, relive your favorite activities, and bask in your independence. Be it lively cities, hidden trails, or calm beaches, your solo journey makes you soak up the moment and really connect with what’s around you.

How to Make Your Solo Trip a Success

planning vacation with world map and planner

1. Plan Your Itinerary

travel itinerary handwritten with white chalk on a blackboard decorate with plane model, passport, money wallet , notebook , camera and smartphone on a wooden background

While spontaneity can lead to exciting adventures, having a basic itinerary can help ensure you see and do everything you want. Research your destination, learn about local customs and attractions, and map out your must-visit spots.

2. Join a Solo Traveler Group

Big group of people having fun in success pose with raised arms on mountain top against sunset lakes and mountains. Travel, adventure or expedition concept

This is a great way to meet like-minded individuals, participate in planned tours and activities, and make new friends. You’ll enjoy the camaraderie of a group while still maintaining the independence that comes with solo travel.

3. Plan but Be Flexible

Man traveling backpacker in Khaosan Road outdoor market in Bangkok, Thailand

Start by researching your destination and creating a loose itinerary. Knowing what you want to see and do can help alleviate any travel anxiety. However, remember to leave room for spontaneity. The beauty of solo travel is the freedom to change your plans as you wish.

4. Prioritize Safety

Serious Senior Man at the Beach Using Phone - Vacation Retirement Lifestyle at Sea - Angry Elderly Grandfather Talking on Mobile Phone Standing close to the Sea Water

Always keep safety in mind when traveling alone. Research the safety of your destination, avoid risky situations, and always let someone know about your whereabouts. Sharing your location with a friend or family member on your phone is a great way to feel more comfortable so that people will know how to find you in an emergency.

5. Pack Light

tourist woman with suitcase in old town

Packing light simplifies your travel. It’s easier to navigate public transportation, walk around, and keep track of your belongings when you have less to carry. Adding a tracking device like an AirTag or Tile into your bag can help locate lost items during travel.

6. Stay Connected

Male hand holding New Apple iPhone 7 8 Plus after unboxing and testing by installing the app application software Find My Friends

While the idea of disconnecting might be appealing, it’s important to stay connected with friends or family back home. Regular check-ins provide peace of mind for both you and your loved ones. (Having an App on your smartphone like Life 360 or Apple’s FindMy can allow those close to you easily keep tabs on your whereabouts.)

7. Make New Friends

Portrait Of Mature Friends By Tent On Camping Vacation Against Setting Sun

Traveling solo doesn’t mean you have to be lonely. Use this opportunity to meet new people. Join group tours, participate in local events, or strike up a conversation with fellow travelers or locals.

8. Take Care of Your Health

elderly man drinking water from bottle in the mountains

Keep up with regular meals and stay hydrated. If you’re traveling to a different time zone, try to adjust your schedule to the new time as soon as possible to minimize jet lag.

9. Indulge Yourself

senior woman enjoying facial massage at luxury SPA center

A solo trip is the perfect time to pamper yourself. Whether it’s dining at a fancy restaurant, taking a spa day, or splurging on a luxury hotel room, treat yourself to something special.

10. Bring Great Books

Beach books sunglasses

Traveling solo means you’ll have plenty of alone time. A good book can be your best companion during long transit times or while relaxing at a café.

11. Meet New People

a solo European traveler and a street dessert vendor, a Vietnamese lady in an Asian conical hat, happily look at each other after completing the shopping interaction.

Don’t hesitate to strike up a conversation with locals or other travelers. These interactions can lead to unexpected friendships, valuable travel tips, or even exciting adventures. Locals typically know the most interesting off-the-beaten-path places to check out that you may not have found yourself.

12. Prioritize Self-Care

Happy family senior couple having lunch and sharing meal together at restaurant. Elderly people man and woman enjoy retirement with outdoor activity lifestyle on summer holiday travel vacation.

Keep hydrated, eat well, get enough sleep, and listen to your body. Your health and well-being should always be a priority.

13. Embrace the Alone Time

mature woman in sporty outfit relaxing meditating feeling zen-like on fitness mat in public park outdoors. Healthy active lifestyle

Being alone gives you the chance to reflect and rejuvenate. Use this time to read, write, meditate, or simply relax and enjoy your own company.

14. Stay Open-Minded

Man climbing up a mountain. Motivation, and inspiration concept.

Be open to new experiences, cultures, and perspectives. This openness not only enriches your travel experience but also leads to personal growth.

15. Document Your Trip

woman smiling taking pictures with her camera while traveling solo

Keep a travel journal and take lots of pictures. Documenting your experiences helps you remember them more vividly and provides a sense of accomplishment.

Build Your Confidence

Building confidence to explore the world solo and stepping out of your comfort zone requires engagement and courage. When you feel confident, you experience a sense of self-assurance and are more likely to connect with others.

However, forgetting names, feeling spatially confused, or struggling to express yourself can be confidence-diminishing. If you find yourself facing these challenges more frequently, supporting your memory can boost your confidence.

Stonehenge Health’s Dynamic Brain is formulated with cognition-supporting ingredients such as Bacopa, Choline, and Huperzine-A. These ingredients have been shown in studies to improve memory. Additionally, Dynamic Brain contains a comprehensive blend of vitamins and minerals to nourish and support brain health. *

With Dynamic Brain, you won’t fret over memory lapses, allowing you to focus on connecting with others effectively. *

A solo vacation presents endless possibilities for discovery, adventure, and self-growth. With careful planning, an open mind, and a spirit of adventure, you can ensure that your solo journey will be a memorable and rewarding experience. Remember, the world is your oyster, so go forth and explore!

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

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Top 7 Smooth Move Tips for Bathroom Regularity

forest with curved roads

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

person holding toilet paper in bathroom

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

man running up stairs

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

woman meditating in living room

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

dynamic biotics supplement

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

happy tummy

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

gastroenterologist

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

dynamic biotics

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.

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

man drinking water in the sun
man drinking water in the sun

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

wilting dry plant

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

woman fanning herself in the heat

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

Man drying off from the heat

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

woman and doctor walking together

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

representation of batteries recharging

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

happy couple wearing hats

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.

old man receiving water

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.

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

Delicious Lettuce Wrap

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

Thai Inspired Chicken Lettuce Wraps Recipe - Stonehenge Health

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

Grilled Shrimp Lettuce Wraps with Diced Tomatoes Recipe - Stonehenge Health

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.