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News from ACSM: Tools to Enhance Performance

/14 September 2022/ All MFN blog/

The American College of Sports Medicine (ACSM)  is the nation’s largest group of exercise physiologists, sports nutritionists, and a multitude of other sports medicine professionals. 

Each year, at ACSM’s Annual Meeting, members gather to share their latest research. Here are highlights of two talks (June 2022 meeting in San Diego) that might be of interest to serious athletes intent on improving their performance.

Coffee, Caffeine and Caffeinated foods: What Do Athletes Need to Know?

Speakers: Louise Burke PhD. Australian Catholic University and Ben Desbrow PhD, Griffith University, Australia

Guidelines regarding caffeine used to enhance athletic performance have changed significantly. Caffeine was once believed to be a diuretic, beneficial in high doses primarily for marathoners, and most effective when consumed an hour pre-event. Almost every aspect of those ideas has been replaced with newer knowledge

• Caffeine is not just for endurance athletes; it offers a three-percent improvement in performance in many real-life sporting events including shorter races and team sports. In addition, caffeine may help athletes such as body builders train harder.

• Caffeine offers similar benefits whether you take it one hour pre-exercise or only during exercise. Even low doses of caffeine are effective when consumed just prior to the onset of fatigue.

• Caffeine helps athletes train better when they are jetlagged or when their circadian rhythms are out of line.

• Caffeine comes in many forms, including caffeinated water, potato chips, gums, gels, sprays, pouches, strips, medications, pre-workout supplements, and pills. The caffeine content of commercial pre-workout supplements can vary from batch to batch (~40 mg difference per serving) Of the top 15 most popular pre-workout supplements, caffeine content ranged from about 90 to 390 mg/serving —and often contained more—or less—of what was listed on the nutrition facts panel.

• Each individual needs to learn from their own personal experiences the right caffeine source and dose for their bodies. Genetics influences the enzymes that break down caffeine.

• If you consume 1 cup of coffee in the morning, most of the caffeine will have dissipated by lunchtime. In general, caffeine stays in the body for about 7 hours. Its half-life (time taken for caffeine in the body to drop by half) ) might be five hours (or less) for some people, but ten hours (or more) for others.

• Female athletes should know that birth control pills almost double the half-life of caffeine, making it more effective for longer.

• If you happen to be a slow metabolizer and then take a pre-workout caffeine boost before your afternoon workout, you might have some caffeine “overlap” from your morning cup of brew. Even if you abstain from caffeine for 12 hours, circulating caffeine might still be detected in your blood due to caffeine accumulation with repeated caffeine consumption.

• Habitual caffeine intake does not seem to influence its ergogenic effect across a range of different sports. That means, if you regularly consume coffee every day, there’s no need for you to stop consuming caffeine for a few days prior to a competitive event. Caffeine withdrawal feels horrible and you’re unlikely to gain any benefits!

Biomarkers That Impact Training and Performance

Speaker: Shawn Arent, PhD, CSCS, FACSM, University of South Carolina

While caffeine is a drug that can be consumed to influence performance, biomarkers are substances in your body that are indicators of physiological processes. Endocrine biomarkers measure stress and adaptations to training.  Biochemical biomarkers measure muscle damage and inflammation. Nutritional biomarkers measure the impact of diet, such as on blood glucose and iron levels.  

Biomarkers are best used to document changes over time (as opposed to taking one measurement, such as serum ferritin, to see if the measurement simply falls within normal limits). Biomarker data can help assess changes in performance, recovery, and training optimization. Biomarkers might be able to predict and prevent illness. In an 8-week basic training study, a third of the soldiers whose biomarkers classified them as being over-reached experienced illness.

Biomarker research

The military and some professional athletes and teams are very interested in measuring biomarkers. Connecting biomarkers to measurables like performance, training, sleep, and diet provides context and meaning to the measurements. By keeping athletes healthy and in the game, the likelihood of a winning season improves.

• With biomarker research, we now know that food deprivation can be more detrimental to performance than sleep deprivation. Many markers can take a full month post-dietary restriction to get back to normal. With Army ranger training, a 1,000 calorie per day deficit reduced testosterone and increased cortisol.

• Biomarkers can document the physiological impact of restrictive food intake and show how much better athletes can recover when they are adequately fueled.

• Both physical and psychological stress impact biomarkers, as does travel through time zones. Seeing sleep data can help athletes learn the value of prioritizing sleep.

Wave of the future?

Athletes interested in getting their biomarkers measured should know this is an emerging field with yet unanswered questions, including:

What is the best time to measure biomarkers? (Should recovery markers be measured right after exercise or a day later?) 

How often should measurements be taken? (Might depend on who is paying the bill!)

Should athletes not exercise the day before blood draws/data collection?

Do biomarkers differ when measured under research conditions? (That is, does lab data compare to data collected at real-life competitive events?)

What is the minimal performance-enhancing level of a biomarker? Is higher better?  When is a level too low?

 Can biomarkers predict and prevent illness? And very importantly,

Will coaches (and athletes) be willing to alter their training schedules based on biomarkers? Coaches’ buy-in is essential, as is the athlete’s willingness to alter training plans.

With time and well-established protocols for measuring biomarkers, this evolving field will have a significant impact on improving the health and performance of members of the military, professional athletes, as well as curious consumers who can afford this luxury. 

Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston area. She is author of the best-selling Nancy Clark’s Sports Nutrition Guidebook and co-leader of an online sports nutrition workshop. Visit www.NancyClarkRD.com for more information.

trainers-with-senior-clients

Understanding Osteoarthritis

/7 September 2022/ All MFN blog/

Osteoarthritis (OA), the most common form of arthritis, affects some 27 million adults per year and is on the rise. The Centers for Disease Control and Prevention (CDC) estimates that in 2005, self-reported arthritis or other chronic joint symptoms affected approximately 21.4 million Americans aged 65 years and older. This estimate is expected to reach 41.1 million by 2030. Osteoarthritis makes simple movements and activities of daily life painful and difficult to perform.

Osteoarthritis typically occurs in the hands, knees, spine and hips affecting a multitude of joints. Those affected with OA will typically complain of symptoms of stiffness, low-grade inflammation and pain. This stiffness and pain are most prevalent in the morning which improves with activity and as the day progresses.

Pathology

The cause of OA involves a combination of mechanical, cellular and biochemical changes. The processes involves changes in the composition and mechanical properties of the articular cartilage. Cartilage is comprised of water, collagen and proteoglycans, In healthy cartilage, there is continual remodeling that occurs as chrondocytes (cartilaginous cells) replace macromolecules that are lost through degradation. In Osteoarthritis, this process is disrupted leading to degenerative changes and abnormal repair response. 2 

Contributing Factors

Despite increasing awareness of the negative effects of obesity on health and OA in particular, the prevalence of individuals who are overweight or obese is increasing. Data from the National Health and Nutrition Examination Survey (NHANES) collected between 1999 and 2000 show that 64.5% of the US population is overweight, including 30.5% classified as obese. Carrying extra weight places biomechanically places increased stress and force on the weight bearing joints.  Other common risk factors include joint injury, mechanical stress, history of immobilization and trauma.

Medical Management

Arthritis treatment first begins with education. Treatment for osteoarthritis can help relieve pain and stiffness, however the condition can progress. Physicians will tend to focus to help those afflicted with OA by helping patients manage their pain. There are several ways to do this. The first commonly used approach is pharmacologic intervention. Traditional non-steroidal anti-inflammatory drugs(NSAIDs) have been shown to be effective for OA pain, and are perceived as second-line drugs for the treatment of mild to moderate OA.

Physical therapy is very effective in helping those suffering with OA. Where the focus is on helping the patient by improving their muscle flexibility, joint mobility and strengthening the weaker hip musculature. Resulting in improved mobility, function, decrease pain and improved quality of life.

Training Recommendations

Because arthritis is a “process,” the most effective training is education and prevention. From a cardiovascular perspective, a cardiovascular program should be tailored to the client. A recumbent or stationary bike is a great starting point to reduce the load to the hips and knee which can be progressed to the elliptical machine. Stretch the tight (postural) hip flexors and quadriceps seen in figure one will reduce the load to the knee joint. Yoga can also be an effective intervention which will improve flexibility, balance, strength and body awareness. Strength training should focus on targeting the weaker phasic muscles; glute maximus, glute medius/minimus as seen in figure two. These muscles are necessary for everyday movements such as arising from a chair, climbing stairs, and negotiating uneven surfaces.

Figure 1. (left) Anterior muscles of the hip complex
Figure 2. (right) Posterior muscles of the hip complex

Strengthening the core begins with simple exercises such as bridging with the ball (figure three), targeting glute maximus, hamstrings, and the lower back musculature. This can be progressed to having the client hold longer or to perform a single leg bridge. Functional strengthening exercises such as reverse lunges holding a medicine ball that can be progress to either holding overhead or adding trunk rotation will do two things. four and figure five). The use of aqua therapy can also be effective which eliminates gravity resulting in a client’s ability to strengthen their lower body in a relaxed environment.

Figure 3. Bridging with Ball
Figure 4. (left) Reverse lunge with wood chop
Figure 5. (right) Diagonal lunge with trunk rotation with medicine ball

Summary

Arthritis continues to affect many individuals for various reasons. One thing is certain, knowledge, prevention and early screening is fundamental. Understanding the pathological process and medical approach is the first step in helping your clients with OA. Refreshing yourself on anatomy, biomechanics and understanding proper exercise prescription is fundamental. Any exercise program should be individualized resulting in improved function.

Chris Gellert, PT, MMusc & Sportsphysio, MPT, CSCS, C-IASTM, NASM CPT. Chris is the President of Pinnacle Training & Consulting Systems, LLC. A consulting and education company that is committed to creating and providing evidenced based educational material in the form of home study courses, dynamic live seminars, mini-books, DVD’s on the areas of; human movement, fitness and rehabilitation with unique practical application. Chris has 20 years clinical experience having worked with primarily orthopedic patients, spinal injuries, post-surgical conditions, traumatic and sport specific injuries and 20 years as a personal trainer. For more information, please visit www.pinnacle-tcs.com.

REFERENCES

  1. David M Lee et al. Rheumatoid Arthritis. The lancet. Vol. 358.  September 2001. pp: 1240-1242.
  2. Hinton et al. Osteoarthritis: Diagnosis and Therapeutic Considerations. Journal of American Family Physician. 65(5) Pgs: 841-849. 2002.
  3. Weinblatt ME, Maier AL, Fraser PA, Coblyn JS. Long-term prospective study of methotrexate in rheumatoid arthritis: conclusion after 132 months of therapy. Journal of Rheumatology.  25: pp: 238–42. 1998.
  4. Kremer JM. Safety, efficacy, and mortality in a long-term cohort of patients withs rheumatoid arthritis taking methotrexate: follow-up after a mean of 13·3 years. Arthritis Rheumatology. 40: pp: 984–85. 1997.
  5. Tugwell P, Wells G, Strand V, et al. Clinical improvement as reflected in measures of function and health-related quality of life following treatment with leflunomide compared with methotrexate in patients with rheumatoid arthritis: sensitivity and relative efficiency to detect a treatment effect in a twelve-month, placebo-controlled trial. Arthritis Rheum. 43: pp: 506–14. 2000.
  6. Schneider, Rayfel. Et al. Rheumatology Disorders Clinics of North America. 28. pp: 503–530. 2002.
  7. Braun, Jurgen et al. Ankylosing Spondylitis. The Lancet. 369, 9570; Research Library. pp. 1379. 2007.
  8. Ding, T., Deighton, C. Management of Rheumatoid Arthritis. Journal of Medicine. Volume 38. Issue 4. 2009. pp: 172-1769.
  9. Calin, A. Ankylosing Spondylitis.  Journal of Medicine.  Volume 34. Number 10. pp: 396-399. 2006.
  10. Litman, D. Maximizing Success in Osteoarthritic Care: Benefits of a comprehensive Management Approach. Internet Journal of Rheumatology. Volume 5. Issue 2. pp: 1-2. 2008.
Senior-Fall-Prevention

Fall Prevention: It’s Not Just Physical!

/6 September 2022/ All MFN blog/
Facts About Falls (cdc.gov)

As a fitness professional or caregiver, what are you doing to help reduce the risk for falls? You may be reinforcing the importance of exercises that promote strength, balance, flexibility, and mobility, but are you aware that decreasing fall risk requires a multi-pronged approach? It’s time to reimagine what we know about reducing falls to better serve our clients of all ages and fitness levels.

Are you aware of these crucial fall risks and are you infusing these fall prevention best practices?

1. Proprioception

What is proprioception? Proprioception is the ability of your muscles and joints to determine where they are in space. The proprioceptive nerve endings in the body provide us with the information of where our hands, arms, and legs are in space without having to look at them. 1

Proprioception results from sensory receptors in your nervous system and body. Most of these receptors are located in your muscles, joints, and tendons, and when you move, the

receptors send detailed messages to your brain about your positions and actions. Your brain processes these messages and works with your vision, nervous system, and vestibular system to create your perception of where your body is and how you’re moving.2

As a fitness professional, it is important to address coordination and balance issues through various modalities when designing a movement session. For example, incorporating proprioception specific movements will not only reduce muscle deterioration, but also reduce risk of injuries from falls.

Have you tried these?

  • Tai chi or Vinyasa Flow Yoga can boost proprioception in the legs
  • Seated or Standing Core exercises to increase balance
  • Pushing & Pulling (compresses & stretches nerve endings) to increase stability
  • Self-hugging and releasing, squeezing playdough or touching fingers together for body awareness
  • Stack objects like books and practice carrying them from one place to another
  • Eyes Closed Prompted Movements: “Touch Left Elbow with Right Pointer Finger”

2. Brain Health

“In older people who had no signs of disease that would make them prone to falls, higher levels of activity in the front of the brain, called the prefrontal cortex, were associated with a higher risk of falls later in life.” 3 The prefrontal cortex, the area of the brain where goal setting and decision-making takes place, is just one part of the brain that has been linked to fall risk.

These exercises help to light up the prefrontal cortex and other parts of the brain responsible for improving reaction time, coordination and balance.

  • Dual-Tasking
    • Add questions or engage in conversation
    • Listen to Music with or without words
    • Tell stories and ask comprehension questions
    • Play “Alphabet” or various memory games
    • Number exercises and call out numbers
      • ie. Right punch #1, Left punch #2, Right Kick #3, Left Kick #4

3. Hydration/Nutrition

In a 2015-2018 study by the CDC, “US adults drank an average of 44 ounces” of water, well below the recommended amount of fluid intake for a day. 4 As a fitness professional, being aware of the risk for dehydration is the first step to averting it. While dehydration can have serious mental and physical consequences, it is important to know that it is both preventable and treatable.

Many people, especially seniors, resist drinking a lot of water because they worry about falling if they have to take frequent trips to the bathroom. In fact, dehydration may even occur due to the fear of falling if they worry about getting up multiple times at night.. Whatever the

reason, having an ongoing conversation about hydration should be built into your daily programming.5 You have the ability to ease their fears about increasing hydration to reduce falls.

Are you asking these questions?

  • How many glasses of water did you drink today? Are you also drinking electrolytes?
  • Do you frequently feel thirsty throughout the day? When?
  • What other foods are you eating that contain mostly water? Fruits? Vegetables?
  • Are you keeping a water bottle or glass of water near you throughout the day?
  • What concerns you about adding more water to your daily routine? Falls? Why?
  • Can you add more fruits and vegetables to your diet so you stay hydrated longer?

4. Environmental

Perhaps one of the most important, and oftentimes overlooked, fall prevention best practice is analyzing one’s physical environment.6 Reminding clients about the hidden dangers and fall risks present in and around their home may significantly reduce fall risk and prevent life-threatening injuries. Creating an inventory of common environmental risks is a great start!

Are you constantly asking them about their environment and how to make it more safe?

  • What kinds of routine activities do you perform every day?
    • Do you walk to the bathroom at night or rush to answer a phone call?
  • Are there obstacles on the ground within the home environment?
    • Pets? Small tables? Plants? Boxes? Shoes?
  • Is their adequate lighting throughout your home?
    • Nightlights? Hallways? Stairways? Outdoors?
  • Are the floors and/or floor coverings slippery or could snag?
    • Slick Flooring? Throw rugs? Thresholds?

In summary, knowledge is power and consistency is key when it comes to fall prevention. While it is paramount to create safe and effective cardiovascular, strength, balance and flexibility programs, it is equally important to address factors such as proprioception, brain health, hydration and environment? The time is now to educate yourself to best help “fall proof” your clients!

Christine M. Conti, M.Ed, BA is and international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is the author of the MedFit Classroom Arthritis Fitness Specialist Course and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co. She is also the best-selling author of SPLIT-SECOND COURAGE.

References

  1. “What is Proprioception?” Your Therapy Source. 22, August 2022. What is proprioception? – Your Therapy Source
  2. Brennan, Dan, MD. “What is Proprioception?” 27, November, 2021. Proprioception: What It Is, Disorder, Symptoms, and More (webmd.com)
  3. “Brain Activity May Predict Risk of Falls in Older People.” American Academy of Neurology. 7. December, 2016. 26. August, 2022. Brain Activity May Predict Risk of Falls in Older People (aan.com)
  4.  “Get the Facts: Data and Research on Water Consumption.” Center For Disease Control. 7. June, 2022.  Get the Facts: Data and Research on Water Consumption | Nutrition | CDC
  5. “Dehydration in Elderly People: Risks, Warming Signs, and Prevention Tips,” Great Senior Living. 7, June, 2021. Dehydration in Elderly People: Risks, Signs & Prevention (greatseniorliving.com)
  6. Buxton, William G., MD. “Fall Prevention & Balance Treatment.” Pacific Brain Health Center. 22 December, 2021. Fall Prevention & Balance Treatment | Pacific Brain Health Center
All-Ages-Senior-Yoga-Fitness

Turning Back the Clock on Aging

/26 August 2022/ All MFN blog/

Consistent exercise and physical activity may be the closest thing we have to the “fountain of youth” in our society today. Dr. Michael Roizen, author of “The RealAge Workout”, cites studies on identical twins that show genetic inheritance influences only about 30% of the rate and way one ages – the rest is up to you!

success-go-get-it

Five Steps for Leveling Up Your Mindset

/24 August 2022/ All MFN blog/

The perspective from which I want to discuss this topic today has to do with cultivating a mindset that actually allows you to reach your goals.

It’s easy to get fed up with your current situation – whether it be weight, a job, finances, a relationship or otherwise – and say to yourself “I’m done! Things are about to change!”

But then they don’t.

athlete riding indoor cycle

ADHD and (Adult) Athletes: Can diet help with management?

/19 August 2022/ All MFN blog/

As a sports nutritionist, I commonly counsel athletes who have Attention Deficit Hyperactivity Disorder—generally referred to as ADHD (or ADD). ADHD is characterized by hyperactivity, impulsivity, and/or inattention. It affects 4-10% of all American children and an estimated 4.4% of adults (ages 18-44 years). ADHD usually peaks when kids are 7 or 8 years old. Some of the ADHD symptoms diminish with maturation but 65-85% of the kids with AHDH go on to become adults with ADHD.

Ideally, athletes with ADHD have gotten the help they need to learn how to manage their time and impulsiveness. Unfortunately, many youth athletes with ADHD just receive a lot of negative feedback because they have difficulty learning rules and strategies. This frustrates teammates and coaches. Older athletes with ADHD often use exercise to reduce their excess energy, calm their anxiety, and help them focus on the task at hand.

This article offers nutrition suggestions that might help coaches, friends, and parents, as well as athletes with ADHD, learn how to calm the annoying ADHD behaviors.

  • To date, no clear scientific evidence indicates ADHD is caused by diet, and no specific dietary regime has been identified that resolves ADHD. High quality ADHD research is hard to do because the added attention given to research subjects with ADHD (as opposed to the special diet) can encourage positive behavior changes. But we do know that when & what a person eats plays a significant role in ADHD management and is an important complimentary treatment in combination with medication.
  • ADHD treatment commonly includes medications such as Concerta, Ritalin & Adderall. These medications may enhance sports performance by improving concentration, creating a sense of euphoria, and decreasing pain. These meds are banned by the World Anti-Doping Agency (WADA) and the International Olympic Committee (IOC). Hence, athletes who hope to compete at a high level are discouraged from taking ADHD medications.
  • To the detriment of ADHD athletes, their meds quickly blunt the appetite. Hence, they (like all athletes) should eat a good breakfast before taking the medication.
  • The medication-induced lack of appetite can thwart the (teen) athlete who wants to gain weight and add muscle. Teens taking ADHD meds should be followed by their pediatricians, to be sure they stay on their expected growth path. If they fall behind, they could meet with a registered dietitian (RD) with knowledge of sports nutritionist (CSSD) to help them reach their weight goals.
  • An easy way for “too thin” athletes to boost calories is to swap water for milk (except during exercise). The ADHD athlete who does not feel hungry might find it easier to drink a beverage with calories than eat solid food. Milk (or milk-based protein shake or fruit smoothie) provides fluid the athlete needs for hydration and simultaneously offers protein to help build muscles and stabilize blood glucose.
  • A well-balanced diet is important for all athletes, including those with ADHD. Everyone’s brain and body need nutrients to function well. No amount of vitamin pills can compensate for a lousy diet. Minimizing excess sugar, food additives, and artificial food dyes is good for everyone.
  • Eating on a regular schedule is very important. All too often, high school athletes with ADHD fall into the trap of eating too little at breakfast and lunch (due to meds), and then try to perform well during afterschool sports. An underfed brain gets restless, inattentive, and is less able to make good decisions. This can really undermine an athlete’s sports career
  • Adults with ADHD can also fall into the same pattern of under-fueling by day, “forgetting” to eat lunch, then by late afternoon are hangry and in starvation mode. We all know what happens when any athlete gets too hungry – impulsiveness, sugar cravings, too many treats, and fewer quality calories. This is a bad cycle for anyone and everyone.
  • All athletes should eat at least every four hours. The body needs fuel, even if the ADHD meds curb the desire to eat. ADHD athletes can set a timer: breakfast at 7:00, first lunch at 11:00, second lunch at 3:00 (renaming snack as second lunch leads to higher-quality food), dinner at 7.
  • For high school athletes with ADHD, the second lunch can be split into fueling up pre-practice and refueling afterwards. This reduces the risk of arriving home starving and looking for (ultra-processed) foods that are crunchy, salty, and/or sweet.
  • Athletes with ADHD are often picky eaters and tend to prefer unhealthy snacks. For guidance on how to manage picky eating, click here for adults and here for kids.
  • Fiber-rich fruits, vegetables, and whole grains can be low on an ADHD athlete’s food list. Their low fiber diet can lead to constipation. Fiber also feeds the zillions of microbes in their digestive tract that produce chemicals that can positively impact brain function and behavior. Everyone with ADHD should eat more fiber-rich foods like beans (hummus, refried beans in a burrito), seeds (chia, pumpkin, sunflower, sesame), and whole grains (oatmeal, brown rice, popcorn). They offer not only fiber but also magnesium, known to calm nerves.
  • With more research, we’ll learn if omega-3 fish oil supplements help manage the symptoms of ADHD. No harm in taking them. At least eat salmon, tuna, and oily fish as often as possible, preferably twice a week, if not more.
  • Picky eaters who do not eat red meats, beans, or dark leafy greens can easily become iron deficient. Iron deficiency symptoms include interrupted sleep, fatigue, inattention, and poor learning and can aggravate ADHD. Iron deficiency is common among athletes, especially females, and needs to be corrected with iron supplements.
  • While sugar has the reputation of “ramping kids up”, the research is not conclusive about whether sugar itself triggers hyperactivity. The current thinking is the excitement of a party ramps kids up, more so than the sugary frosted cake. Yes, some athletes are sugar-sensitive and know that sugar causes highs and crashes in their bodies. They should choose to limit their sugar intake and at least enjoy protein along with sweets, such as a glass of milk with the cookie, or eggs with a glazed donut. Moderation of sugar intake is likely more sustainable than elimination of all sugar-containing foods.

For more information about ADHD in kids, teens, and adults, please use these resources:

  • Feeding the Child with ADHD—a podcast with Jill Castle RD
  • Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) – a national resource center

Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.

stress-station

12 Tips for Staying Healthy in a High Stress World

/17 August 2022/ All MFN blog/

What do performing artists, professional athletes, politicians, and business executives have in common? They work long hours under the spotlight in constantly changing circumstances. They must adapt to stressful events and situations in short time frames while meeting the high expectations of themselves and others. They must perform and produce and look good doing it!