The Wonders of Juice Fasting (guest post on Always Active Athletics)

Many thanks to Always Active Athletics for posting the article that I submitted regarding the many benefits of juice fasting.

I always think that a little change in our habits can bring a plethora of benefits to our health. Sometimes it only takes a small change in our habits to reap countless rewards, especially in our health.

Please click here to read the article.

Her Shade of Blue: Women's Brand of Depression

Hormone imbalance in certain stages in the course of women's lives is a key source of their blues.

Last March 24, the world was shocked by the Germanwings plane crash that killed 150 people. Lufthansa, the operator of the Airbus A320 airplane that slammed part of the French Alps, admitted that the plane's co-pilot, Andreas Lubitz, struggled with depression. The mental illness was instrumental to prompt him to crash the plane deliberately, killing himself and he rest of the 149 people onboard.

As shown above, depression is a serious mental condition that could lead to tragedy. If left untreated, it is the leading cause of suicide. Around 90% of people who committed suicide clinical depression or another diagnosable mental disorder. Although clinical depression alone is not enough to kill one’s self, it is often attributed as a key factor for committing such heinous act.

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Depression brings out the worse in our outlook in life and our health. More than feeling down in the dumps, it has other symptoms such as:

• Problems in falling asleep or sleeping too much

• Finding hard to concentrate or to accomplish tasks that were easy before

• Feeling hopeless and helpless

• Cannot get rid of your negative thoughts

• Loss of or increased appetite

• Becoming grumpier or more aggressive than usual

• Excessive drinking of alcohol or doing other unmindful acts

• Nagging thoughts that life is worthless and loss of interest in ordinary activities

Although statistics shows that women are less prone than men to commit suicide, they are more prone to depression than men because of their biology. Depression is often caused by a hormone imbalance that affects their mood and outlook in life. Female hormonal imbalances occur particularly during these life stages:

Before menstruation. Hormonal fluctuations that take place during a woman's monthly period cause them mood swings during this stage. Worse, some women suffer from premenstrual syndrome (PMS) or its more severe form—premenstrual dysphoric disorder (PMDD) that brings physical and psychological pain to women.

During and after pregnancy. While being a source of joy for most women, pregnancy can also bring depression to would-be and new moms. According to the US Department of Health and Social Service, about 13 percent of pregnant women and new mothers have depression. In another statistic, this time by the American Congress of Obstetricians and Gynecologists (ACOG), around 14 to 23 percent of women will experience a few depression symptoms during pregnancy. After birth, women are prone to "baby blues," the least severe form of postpartum depression, a range of mental conditions that needs medical attention.

Before, during and after menopause. Starting from as early as the age of 30, women experience a gradual loss of ovarian function leading to low hormone levels and infertility. Depression is one of the symptoms of hormone imbalance during the menopause transition years (perimenopause, menopause, and postmenopause).

But don't lose heart. With a combination of a healthier lifestyle, more supportive social relations, as well as medications such as nutritional supplements and hormone replacement therapy (during the menopause transition years), women can cheer up and keep the blues at bay.

Vitamin C For A Better See

Aside from improving resistance against diseases and cell repair, studies show Vitamin C is also an important nutrient for our eyes.

As one of the most popular vitamins, Vitamin C, also known as ascorbic acid, is one of the most studied nutrients. While usually associated with improving resistance to infections such as cold and flu as well as preventing scurvy, there are more and more studies showing the increasing benefits of this vitamin.

Many scholars were fascinated by Vitamin C to a point that they elevated it to a super-vitamin status. Nobel laureate in Chemistry, Linus Pauling, even promoted taking large doses of ascorbic acid to prevent and treat heart ailments and cancer. Although many doctors are currently debating on whether Pauling's megavitamin therapy of Vitamin C is a quackery or a key ingredient to “overcome the major killers in the industrialised world”, still all of them advise a daily intake of ascorbic acid in right dosages for better health.

One of the understated benefits of Vitamin C is its contribution to the health of our eyes. Aside from Vitamin A, studies show that an adequate daily dosage of ascorbic acid can also improve our eyesight. In fact, the American Optometric Association (AOA) website stated the many benefits of vitamin C to our organs for seeing. 

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1. Reduces the possibility of visual impairment

The body needs vitamin C for repairing and nourishing our cells, including those of the eyes. Likewise, ascorbic acid supports the health of blood vessels in our eyes that supplies essential nutrients for better vision.

2. Lowers the risk of developing cataracts.

A study showed that women who take in Vitamin C for ten years or more experienced reduced their risk of developing nuclear cataracts by 64 percent. Another research found out that women who use 364 mg of vitamin C daily lowered their risk of certain types of cataracts by 57 percent.

3. Slows down the progress of age-related macular degeneration (AMD)

In the West, AMD is the leading cause of blindness in people of 55 years and older. Experts believe AMD cases will triple by 2025. A daily 500-mg intake of Vitamin C, together with beta-carotene, vitamin E, and zinc, slows the advancement of AMD by about 25 percent, according to the Age-Related Eye Disease Study (AREDS). The study also revealed that Vitamin C also delays visual acuity loss by 19 percent.

Taking care of your eyes will enable you to "see a brighter future." We need an ample dose of Vitamin C for this. Sadly, with the worsening pollution and the dominance of unhealthy food in our diet, we need more Vitamin C from our diet. Fortunately, there are available quality supplements for better visual health. 

Fight Bad Bacteria With Probiotics

Many people consider bacteria as bad for our health. But a revolutionary medical breakthrough may change our belief about these microbes for good.

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Over the years, innovations in medical science have challenged and even totally refute some of what was considered common sense in the past. Many of these breakthroughs were greeted with resistance. Some even greeted them with a loud “ewww.” For them, new medicines pose risks to their health.

One good example of these is immunization. Imagine how people living at the time when immunization has just been discovered reacted. For the people who weren't open to medical breakthroughs, the idea of preventing infections by injecting a “weakened” or “killed” version of the virus that is causing it into the bloodstream was weird. Some would even say it's impossible. For them, any virus is deadly, whatever its condition. We can only imagine how they felt when they received flu shots and other forms of vaccines. It's only after several years that they start giving in to the effects of vaccines. Since then, immunization has become part of health regimen for children and adults.

The discovery of probiotics follows the same path. Most people believe that all microorganisms cause diseases, whatever their nature and species may be. Like immunization, it is hard for ordinary folks to believe that there are "good" bacteria that can be used to fight the other "bad" ones. The fact that some species of bacteria are good for treating and preventing illnesses as well as maintaining our health are “hard to swallow.” But thanks to medical researchers who are looking into the promising potentials of probiotics, the therapy is now receiving nods from doctors.

Harvard Medical Publications, Mayo Clinic, and other well-known medical organizations are now giving a go signal for the use of probiotics for certain illnesses. According to them, clinical studies since the mid-1990s have been supporting the effectiveness of probiotic therapy in the following:

• treatment of many gastrointestinal diseases
• delay in the development of allergies in children
• treatment and prevention of vaginal and urinary infections in women.

So why don't you give probiotics a shot? Probiotics therapy is a potent and safe cure for many of our ailments. Click here to know more about probiotics and other dietary supplements.

Stride Away From Triglycerides: 5 Foods You Should Avoid

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You may be keeping your eye on your blood pressure and cholesterol levels, but there is another thing you should monitor. Triglycerides are fats or lipids in the food you eat that are carried into your blood that can increase your risk of heart problems. You should maintain less than 150 mg of triglyceride per deciliter of blood to be in the safe range.

Here are five foods and beverage you should avoid to reduce your risk of having a high level of triglyceride:

1. Trans and Saturated Fats

If possible, turn away from all sorts of trans fats, and products with hydrogenated fat or oil on the label. A high amount of trans fat can be found in processed foods so you better go for natural and home cooked meals. Always check the nutrition facts label when you buy food products just to be sure.

This type of fat can also be found in the following:

• burgers
• bacon
• sausage
• fried chicken
• turkey skin
• luncheon meats
• hotdogs
• organ meat
• fish canned in oil
• high-fat dairy products

Saturated fats include fats and oil in butter, lard, bacon drippings, gravy, cream sauces, palm oil, and coconut oil. Use olive, canola, walnut, and flaxseed oils instead.

2. Simple Sugars

The body makes triglycerides from excess calories, especially from simple carbohydrates found in sugar-rich foods. Simple sugars include most sweets such as cakes, pastries, doughnuts, ice cream, and desserts.

Simple sugars can also be found on products with corn syrup, fructose, glucose, honey, maltose, molasses, and sucrose.

3. Refined Grain Products

Refined grain products are quickly metabolized to simple sugars after being eaten, and may lead to an increase in the triglyceride levels and lower good cholesterol. Start replacing your white products with whole-grain products instead.

Stay away from white bread, white pasta, white rice, and processed and high-sugar cereals.

4. Starchy Vegetables

It’s healthy to choose vegetables over other types of foods, but starchy vegetables should be avoided if you are watching your triglyceride levels. After consumption, starchy vegetables quickly turn to simple sugars.

Starchy vegetables include corn, beans, dried peas, lima beans, and potatoes. You can replace these starchy veggies with other options such as cauliflower, kale, mushrooms, and many other non-starchy vegetables.

5. Alcohol

Sugars are natural parts of alcohol, may it be beer, wine, or any type of liquor. Too much intake of alcohol equals to sugar, and sugar can drive up your triglyceride levels. The resulting glucose from alcohol is then converted to triglycerides.

Choose what you eat wisely. You should maintain a low triglyceride level than obtain high risks of different health problems that can be caused by too high triglyceride levels.

Stride away from triglycerides and make your best effort to avoid the foods and drinks listed above!

Men-Oh-Pause!

Your partner may be complaining of your erectile dysfunction every time you have romantic moments. You may also be worried about why you are experiencing such low sex drive these past few days, which may sometimes lead to hot flashes or mood swings, and may take a toll on your relationship with your partner. You may also be confused about why you are experiencing these symptoms where, in fact, these are common to women.

Credit: Flickr/Jayt74

Pause and let me help you understand these “changes” in your body.

How important is your Testo?

Testo, or commonly known as testosterone, is an important male hormone. You may probably think that this is just one of the hormones usually secreted by your glands. Well, think twice because the production of testosterone plays a vital role in your manhood.

This hormone is produced by your testes, as well as your adrenal glands. The peak season of its production is during your early childhood or adolescent stage.

This male hormone plays a vital role in your development as a man. Your physical features were developed with the help of testosterone, such as the deepening of your voice, appearance of hair on your face, armpits or genital area.

As you age, testosterone plays an important role in maintaining your sex drive. This is also a big help in the development of your male organ in terms of its size. Your testosterone is also responsible for the production of your sperm and muscle strength. But as you age, you may experience symptoms that are usually experienced by women.

Andropause or Male Menopause, is it real?

Have you heard of male menopause? You may think this is just a myth. But yes, andropause is real.

Andropause is commonly known as male menopause experienced by men as they grow older. This is usually the decrease or loss of testosterone. The production of their testosterone decreases gradually unlike women where the production of their hormones drops suddenly as they age.

Usually, some of the common symptoms of male menopause are fatigue, depression, irritability or mood swings, low sex drive or low libido, erectile dysfunction, hot flashes, sleep difficulties, and osteoporosis. If you are experiencing these symptoms, you may be in the stage of male menopause.

Is there a cure?

If you are experiencing these symptoms, you may consult your doctor and have your testosterone checked by undergoing a blood test. Your doctor may advise you to take treatments such as replacement of testosterone in your blood, treatment in a form of skin patches, gel, capsules or injections that may increase your testosterone level.

You may also change your lifestyle by switching to a healthier diet, exercising regularly and lessening the stress in your daily routine.

Pause and see your doctor.

7 Fit-spirational Quotes To Inspire You To Live Healthy

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Staying fit and healthy has always been the collective dream of a majority of people. But, how can you start your fitness and weight loss journey? 

A car needs fuel to keep moving. A kite needs the wind to keep flying. A dreamer needs a dream to keep doing their thing. A person needs inspiration to keep going.

Here are 7 fit-spirational quotes to get your health and fitness journey rolling:

#1 Stop wishing. Start doing.

No one ever gets fit or healthy by merely wishing it. Your dreams will happen if you’ll actually start doing something about them. Stop living in your daydreams and start acting on your dreams. You don’t have to start big; you just have to start, period. You don’t have to do insane workouts; you can start with exercises that you’re comfortable with. From there, level up your workout’s intensity little by little.

#2 Be stronger than your strongest excuse.

Excuses won’t bring you anywhere. They won’t even burn your calories. When excuses start to barge in, fight it head on with your dream goals and motivation. The voice in your head that says you can’t do things is a liar. Don’t let your excuses dictate the way you live. Look at your goals more than your excuses.

#3 Every day is a chance to get better.

You are given 365 chances per year to be better every day. Why not make use of these days to do something worthwhile than just lay on the couch and watch movies the whole day? Challenge yourself daily. Each day is a new day to start achieving your goals.

#4 What you eat in private, you wear in public.

Be accountable for yourself. What you do in private will eventually be revealed in public. Start replacing your usual food with healthier choices. Don’t deprive yourself of food; instead, choose foods that are good for you and your body. Say goodbye to junk so you won’t look like one.

#5 It’s not about having time; it’s about making time.

You may be busy with work, school, or other responsibilities, but if you really love your body, you’ll make time for it. You are given 24 hours a day to do every single thing you need to do. An hour a day or even thirty minutes of exercising will bring big changes in your body over time.

#6 Suffer the pain of discipline or suffer the pain of regret.

A tiny piece of gold takes long hours to produce. Your dream body won’t also come off as easy as 1, 2, 3. It takes discipline and hard work to achieve your fitness dreams. It’s better to suffer the pain of discipline than suffer the pain of regret right? Achieving a healthy body is never easy; but if you don’t stop, you’ll get better day by day. Look at your finish line and keep going.

#7 The best project you’ll ever work on is you.

When you eat healthily and exercise regularly, it’s you who’ll benefit. You are not doing these things for other people. Be motivated by your love for your own body. Your journey will never be easy, but it’s for your own good. Start working on your biggest project now – you.

It’s better to feel sore today than be sorry tomorrow. Carry these fitspirational tips with you always, and keep that health and fitness journey going!

If you want a professional to help you attain your fitness goals, click here.