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sleep2

Sweet Dreams: 5 Tips for Sound Sleep and a Healthy Brain 

/14 September 2021/ All MFN blog/

It doesn’t matter what age you are, getting a good night’s rest is essential for your physical and mental health. Taking the time to recharge every night is especially vital because sleep and brain health are closely related. However, as we age, sleep doesn’t always come as easily as it used to. 

In a 2003 poll, the National Sleep Foundation found that over 48% of older adults experience symptoms of insomnia more than twice a week, and the National Institute on Aging reported that insomnia is one of the most common problems experienced by adults aged 60 and over.

Insomnia and sleep disruptions have been known to worsen health conditions like Alzheimer’s disease and increase your risk factors for developing other health problems, including heart disease, Type-2 diabetes, and hypertension. Let’s dig into the science behind sleep and what are our five best tips for a good night’s rest!

Why sleep is so important to our bodies

Sleep gives your body some much-needed rest, but it’s also vital for maintaining your cognitive health. When you lie down to sleep at night, your body takes this time to cleanse your brain of toxins and waste. The space between your brain cells actually enlarges during sleep, allowing your body to wash out harmful substances like beta-amyloid proteins, which researchers have linked to the formation of Alzheimer’s disease. It follows, then, getting enough sleep can help ward off Alzheimer’s disease.

A poor night’s sleep has also been tied to forgetfulness and lapses in memory. Because sleep is the vital period when our brains take time to consolidate our memories, not getting adequate sleep makes you more likely to forget things during the day. A good night’s rest is one of the most powerful weapons in your arsenal in the fight against mental aging. 

Why getting enough rest is more difficult as we age

Production of the “sleep hormone” melatonin naturally decreases with age, making it harder for older adults to fall asleep and stay asleep. The aging process also causes changes to the body’s natural circadian rhythm, which can make you get tired earlier than usual. Because of this, older adults are also more likely to experience restless sleep and waking up throughout the night. 

Environmental factors can also be to blame, such as stress or a lack of structure in your life. Recent retirees sometimes have a hard time adjusting to changes in their schedule, which can lead to fitful sleep. 

How to get a good night’s sleep: build healthier sleep habits

Now that you know why a good night’s sleep is so vital, you’re probably wondering how you can improve the quality of your own rest. If you struggle with tossing and turning or restless nights, don’t worry. The good news is that healthy sleep habits are universal and can be practiced by anyone of any age. 

It’s never too late to establish a healthy nighttime routine! Here are our 5 best tips to help you combat insomnia, in no particular order.

Work up a sweat

Exercise helps to keep you in good shape, but did you know that exercising can also improve your sleep? The Sleep Foundation has demonstrated a clear link between exercise and improved sleep quality in adults. Try using a fitness tracker, which can be useful to show your progress and motivate you. To rest easier at night, try going for a brisk walk or bike ride outside. Exposing yourself to sunshine and fresh air can improve circadian rhythm, so you can stay active with your favorite outdoor hobbies like gardening and fishing. Just be careful not to exercise too late in the day–getting worked up too close to bedtime may actually keep you awake!

Don’t nap during the day

Napping is common among older adults and retirees, with research showing that around 25% of older adults take naps daily. But did you know that your daily power nap may actually be doing more harm than good?

It’s true. While a brief nap can be beneficial for a boost of energy, excessive napping can disrupt your circadian rhythm and make it harder to fall asleep at night. If you absolutely must have a nap, try to take it earlier in the day and make sure to sleep for no more than 30 minutes.

Establish a bedtime routine

Human beings are creatures of habit, so practicing good habits before bed can help improve your rest. If you don’t already have one in place, try establishing a nightly routine before drifting off to sleep. 

You can engage in soothing activities like taking a bath, reading a book or meditating to relax before bed. Sleep comes easier in a cold room, so make sure that your bedroom is cool before you lie down. Always try to fall asleep at roughly the same time every night to establish routine, and make sure that you fall asleep while lying in bed–not in a recliner or on the couch. 

Turn off the TV

Although many of us like to fall asleep with the glow of the TV to keep us company, staring at screens before bed can actually disrupt your sleep. The blue lights found in common electronic devices like smartphones, tablets, TVs and computers can disrupt your natural circadian rhythm. That’s why experts recommend cutting out all screens and electronic devices before going to bed. 

A few hours before your usual bedtime, turn off all your TVs and power down your tablets, phones and laptops. You can replace time in front of the TV with screen-free activities like doing a jigsaw puzzle, playing cards or drawing in an adult coloring book. Instead of sleeping with your phone on your bedside table, try plugging it up to charge in another room. You’ll be less likely to check for texts or emails in the middle of the night and can rest more peacefully. 

Cut back on caffeine and other foods

Eating or drinking certain things too close to bed can cause sleep problems. Foods high in caffeine like coffee and chocolate have been shown to disrupt sleep patterns and interfere with melatonin production. Drinking alcohol late at night also could lead to restless sleep because it can cause decreased REM sleep. Never use alcohol as a sleep aid. 

If you can’t do without your morning coffee, that’s perfectly all right. Just make sure that it stays a morning cup. Avoid consuming coffee in the afternoon and eating large meals too close to bedtime. Don’t drink too much water before bed, either, if waking to go to the bathroom is a problem for you. If you must eat before bed, try having something to boost your melatonin, like a handful of almonds or a cup of tart cherry juice. 

The bottom line

Along with diet and exercise, getting a good night’s sleep is one of the most important things you can do to maintain a healthy mind and body. 

If you’ve tried all these tips and nothing works, check with your doctor to see if one of your medications or an underlying health problem may be to blame. Insomnia can sometimes be a symptom of a more serious issue. 

Sleep is just one of many tools on your belt you can use to live your best life possible, so try to rest well every night!

Originally printed on aviv-clinics.com. Reprinted with permission.

Aaron Tribby, M.Ed is Head of Physiology for Aviv Clinics where he is responsible for managing a team of physiologists, physical therapists, dietitians, and stress technicians at Aviv Clinics – the first hyperbaric medical treatment center of its kind in North America dedicated to improving brain performance. He also oversees the cardiopulmonary exercise tests and CPET in the clinic, responsible for analyzing each test. Leading to Aviv Clinics, his clinical experience is focused on health and wellness, strength and conditioning and nutrition within both the non-profits and private sectors including Mercy Hospital and MusclePharm, respectively.

 

References

water bottle

Dehydration Generation – Who is Most Susceptible?

/13 September 2021/ All MFN blog/

The sensation of thirst declines with age. Even young children who play outdoors in the heat are often reluctant to stop playing and drink water.

In seniors, illness and medications may further reduce thirst or increase urine production. Older adults are at increased risk of experiencing heat stroke or urinary tract infections.

I understand why people may not want to drink water. Besides possibly making extra trips to the bathroom, it is boring, tasteless and fills you up. There are many options to flavoring water from squeezing lemon or limes into a glass or water jar, to adding other assorted fruits such as apples, pears, oranges, etc. It just takes a few minutes to prepare.

Preventing dehydration is important. Whether you are outdoors or inside a cooled room, it can still happen. You lose fluids through perspiration and breathing, even if you are not exercising, your core temperature may rise and result in heatstroke. Early signs of dehydration include dark yellow urine and dry skin. In severe cases, symptoms can progress to dizziness, fainting, and even seizures. Treatment in extreme cases can also affect the heart and kidney function. Limit your prolonged activities if you feel any symptoms mentioned above. Your stamina will prevail.

To reduce your risk, sip water throughout the day rather than wait until you feel thirsty. It’s also smart to drink a full glass of water each time you take medications (if recommended). You can hydrate with foods, too, such as soup, smoothies, and produce with high water content, like celery and watermelon.

In the meantime, keep moving and exercising your body, especially if you have stiff joints from arthritis, sit too long or feel stiff or de-conditioned.

Reprinted with permission from Lori Michiel. 

Lori Michiel, NASM, has been assisting seniors in their homes since 2006 with customized exercise programs including those designed to address Parkinson’s, metabolic disorders, arthritis and diabetes. These adaptive programs are specifically designed to improve balance, circulation, flexibility, mobility and promote independence. Lori Michiel Fitness has over 40 certified trainers who are matched with clients in Los Angeles, Ventura and Orange Counties. Connect with Lori at www.LoriMichielFitness.com.

omega3-sources

Want to live longer? Watch your omega-3 levels

/10 September 2021/ All MFN blog/

A recent study spanning 11 years and more than 2,000 participants yielded a startling finding: When comparing omega-3 index to conventional cardiovascular risk factors in older adults, it showed that having a low blood omega-3 index was as strong a predictor of mortality as smoking.1

The average age of the participants at the beginning of the study was 65, when their blood fatty acids were measured, and they were followed for 11 years. There were 2240 participants and 384 deaths over that time.

Comparing omega-3s and smoking

Omega-3 index is a measurement of DHA and EPA as a percentage of the total fatty acids in red blood cell membranes.  The average omega-3 index in the study was 5.8%, the lowest fifth had omega-3 index less than 4.2%, and the highest fifth had levels greater than 6.8%.

Using mathematical modeling, the researchers estimated that participants who were in the highest fifth of omega-3 index at age 65 gained 4.74 years of life compared to those in the lowest fifth. This was similar to the difference between smokers and non-smokers at age 65; smokers lost 4.73 years of life, according to the model.

Over the 11-year follow-up, of participants in both of the low-risk categories – non-smokers who had a high omega-3 index – 85% survived. This is compared to only 47% of those in the high-risk categories – smokers with a low omega-3 index.1 The loss of life years was similar in low-omega-3 + non-smoking and high-omega-3 + smoking.

More evidence connecting omega-3 levels with longevity 

This research comes a few months after a meta-analysis of 17 prospective cohort studies that linked higher circulating omega-3 fatty acid levels to longevity. In a pooled analysis of the studies, participants in the highest fifth of combined blood DHA and EPA were 15-18% less likely to die from any cause over the follow-up period (median follow-up time was 16 years in these studies). Higher blood omega-3s were also associated with reduced risk for death from cardiovascular disease and cancer.2

The importance of DHA and EPA

DHA and EPA are important structural and functional components of brain and retinal cell membranes. They also have triglyceride-lowering, anti-inflammatory, anti-platelet, and anti-hypertensive properties, plus beneficial effects on cell membranes that may also contribute to better health and a longer life.2

Previous studies have linked low omega-3 index (below approximately 5%) with increased risk of cognitive decline in older adults.3,4  All the above studies corroborate the prior studies linking low omega index to brain shrinkage and cognitive impairment, and they reinforce how critical it is to properly address this issue.

The bottom line

DHA and EPA supplementation is important for anyone who doesn’t eat fatty fish frequently. Omega-3 index is low in vegans – approximately 4% when measured in studies, and the research suggests that adding ALA from flax seeds and walnuts does not significantly raise omega-3 index in most people. Most of the ALA in our diet is burned for energy, not converted to EPA and DHA. Consuming pre-formed DHA and EPA is the most reliable way to increase omega-3 levels in the blood.5-8 I recommend checking the omega-3 index with a blood test and assuring DHA and EPA adequacy using an algae-based supplement (refrigerated if possible) to avoid the pollutants, microplastics, and animal protein in fatty fish, and as a more sustainable option than fish oil.

Originally printed on drfuhrman.com. Reprinted with permission.

Joel Fuhrman, MD is a board-certified family physician specializing in nutritional medicine. He is President of the Nutritional Research Foundation and the author of 7 New York Times bestselling books, including his most recent book, “Eat to Live”. Visit his website, DrFuhrman.com.

👉👉Get $10 off $150 or more on Dr. Fuhrman’s website. Use coupon LS10OFF150.


REFERENCES

  1. McBurney MI, Tintle NL, Vasan RS, et al. Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort. Am J Clin Nutr 2021.
  2. Harris WS, Tintle NL, Imamura F, et al. Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies. Nature Communications 2021, 12:2329.
  3. Coley N, Raman R, Donohue MC, et al. Defining the Optimal Target Population for Trials of Polyunsaturated Fatty Acid Supplementation Using the Erythrocyte Omega-3 Index: A Step Towards Personalized Prevention of Cognitive Decline? J Nutr Health Aging 2018, 22:982-998.
  4. Lukaschek K, von Schacky C, Kruse J, Ladwig KH. Cognitive Impairment Is Associated with a Low Omega-3 Index in the Elderly: Results from the KORA-Age Study. Dement Geriatr Cogn Disord 2016, 42:236-245.
  5. Craddock JC, Probst YC, Neale EP, Peoples GE. A Cross-Sectional Comparison of the Whole Blood Fatty Acid Profile and Omega-3 Index of Male Vegan and Omnivorous Endurance Athletes. J Am Coll Nutr 2021:1-9.
  6. Sarter B, Kelsey KS, Schwartz TA, Harris WS. Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement. Clin Nutr 2014.
  7. Office of Dietary Supplements, National Institutes of Health. Omega-3 Fatty Acids. Fact Sheet for Health Professionals [https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/]
  8. Arterburn LM, Hall EB, Oken H. Distribution, interconversion, and dose response of n-3 fatty acids in humans. Am J Clin Nutr 2006, 83:1467S-1476S.
Gut Health Kathryn Parker

Stress and Gut Health: 5 Tips for a Happier Gut and Calmer Life

/2 September 2021/ All MFN blog/

The human gut is an amazing entity. It’s home to a vast network of nerves, neural transmitters and thousands of different microflora that keep our bodies up and running. It’s so complex that scientists sometimes call it “the second brain”. It’s no surprise that stress and gut health are closely connected. Your gut can influence your moods just as much as your brain, too. Scientists are still learning how this incredibly complex system works, and there are still many things that we don’t know. We do know, however, that because the brain and gut interplay with each other, changes in one can affect the other.

High levels of stress in your body can inhibit digestion, lower your immune system and even lead to the breakdown of your intestinal lining. This can cause short term problems like diarrhea, heartburn, gas and stomach pains, or lead to more severe problems later on, like leaky gut syndrome or IBS. That’s why it’s essential to keep your stress levels under control if you want to improve your gut health.

Here’s what you need to know about the brain-gut connection, along with our best tips for keeping your stress levels low and your gut bacteria content.

The Brain-Gut Connection: How stress affects the digestive system

We’ve barely scratched the surface in understanding the complex relationship of how the brain and the gut communicate to affect our moods. But here’s what we do know. Our digestive tract is home to thousands of different species of microbes all working together. This complex system works to break down the nutrients in our food, keep our immune system strong and produce hormones that keep our bodies operational. And what you put into your gut can directly affect how you feel.

Serotonin, the happiness hormone, is actually produced in the gut. It’s created by breaking down the essential amino acid tryptophan and is sent to your brain via the vagus nerve. Tryptophan is found in many whole foods like fruits, vegetables, meats, dairy and seeds. It’s one of many ways that a healthy diet can help you stay happy.

But there’s another hormone your body produces that doesn’t always make you feel good: cortisol. When your body experiences stress or discomfort, your brain triggers the adrenal gland to release cortisol, the stress hormone. Excess levels of cortisol have been linked to everything from weight gain and gastrointestinal problems to a suppressed immune system and cardiovascular diseases.

We can’t always control the things that stress us out, but we can take control of how we react to those stresses. Adopting healthy habits can help lower your cortisol levels naturally, helping you heal both your brain and your gut.

5 Tips to Strengthen your Brain-Gut Connection

1. Eat whole foods

The number one thing you can do to keep your gut thriving is to eat a diet filled with whole foods. The highly-processed foods that make up the majority of our western diet lack the necessary nutrients and fiber our gut microbes need to stay healthy.

This can lead to them dying off in mass quantities, which weakens your immune system and leaves you susceptible to disease. Whole, unrefined foods like fruits and vegetables are the perfect fuel for your gut’s vast network of microflora. Their rich quantities of fiber promote proper digestion to keep your gut working properly, and a happy gut usually leads to a happy mind. It’s also important to understand the difference between good and bad sugars.

2. Stop stress-eating

When we’re feeling stressed, the first thing most of us do is reach for our favorite candy or snack food to fill the void. It’s called stress-eating, and it’s a common coping mechanism for the chaos in our modern world. But although that burst of satisfaction feels good in the moment, eating sweets can exacerbate your stress-induced stomach issues in the long-term.

Foods high in refined sugar and unhealthy fats increase inflammation in the body. This sends your stress levels even higher and only worsens the problem you’re trying to cure. While there is something to be said for finding comfort in your favorite foods, stress-eating usually means you aren’t taking the time to properly enjoy your food. There’s a big difference between eating one cookie as a treat versus five because you’re eating your feelings.

The next time you find yourself craving a brownie after a stressful conversation, remember that eating sugar will only stress your belly even further. Save your indulgences for times when you can actually enjoy them instead.

3. Meditate

The brain and the gut are so intricately connected that calming the brain also can calm the gut. Practicing mindfulness meditation can lower levels of cortisol in the body. These lowered stress levels can lead to improved digestion, which keeps your gut in good shape.

Taking the time to clear your mind of life’s worries can also help you be more calm and understanding in your daily life. Mindfulness meditation practices have even been proven to help with depression and anxiety, which can exacerbate other health conditions. Try meditating for just a few minutes a day and see if you feel any improvements to your nervous stomach. Here is more on meditation to get you started.

4. Exercise

Working up a sweat is also an excellent way to deal with stress. In addition to obvious benefits like weight-loss and stronger muscles, exercise triggers the release of serotonin, which can lower stress levels. Even a 20-minute stroll outside can do the trick to get the serotonin flowing. Just be careful to pace yourself, and be sure not to overdo it.

5. Get more sleep

Sleep is the essential time period when our bodies take time to recharge every day. Getting a good night’s rest can improve your cognitive performance and help fight off Alzheimer’s disease. Getting adequate rest is also important for lowering stress levels, and you can improve the quality of your sleep by improving your diet.

Eating foods high in tryptophan helps your gut produce serotonin and also leads to the production of melatonin, the sleep hormone. Higher levels of melatonin can dramatically improve the quality of your rest, which can work to lower stress in your body. If you want to get a better night’s sleep, try eating more fruits and vegetables during the day.

The Bottom Line

Stress and gut health are closely linked. Eating healthy whole foods is one of the best things you can do to reduce your stress levels and stomach issues. Treats may be enjoyed in moderation, but not to fill an emotional void or coping mechanism for stress.

Originally printed on Aviv Clinics blog. Reprinted with permission.

Kathryn Parker is the Registered Dietitian for Aviv Clinics, located in Central Florida. Her work as a dietitian has helped many over her extensive career including college and Olympic athletes, city employees, one of the largest worldwide entertainment company’s staff members and diabetics in an academic health center. In her effort to make America healthier, Kathryn has instituted wellness programs for large organizations as well as counseling clients one-on-one. Most notably, Kathryn developed the LifeQuest fitness program for the city of Gainesville, wining the city a platinum Well Workplace award from the Wellness Council of America, an honor shared by only nine employers nationwide.


References

Aronson, D. (2009). Cortisol – Its Role in Stress, Inflammation, and Indications for Diet Therapy. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/111609p38.shtml.

Heijnen, S., Hommel, B., Kibele, A., & Colzato, L. S. (2016). Neuromodulation of Aerobic Exercise—A Review. Frontiers in Psychology, 6. https://doi.org/10.3389/fpsyg.2015.01890

Miller. (2021, June 14). Meditation and Brain Health: Benefits Backed by Science. Aviv Clinics USA. https://aviv-clinics.com/blog/brain-health/meditation-and-brain-health-benefits-backed-by-science/.

Parker, K. (2021, June 13). How Does Sugar Affect the Brain? Aviv Clinics USA. https://aviv-clinics.com/blog/brain-health/how-does-sugar-affect-the-brain/.

Parker, K. (2021, May 23). The Gut-Brain Connection. Aviv Clinics USA. https://aviv-clinics.com/blog/nutrition/the-gut-brain-connection/.

Rooks, M. G., & Garrett, W. S. (2016). Gut microbiota, metabolites and host immunity. Nature Reviews Immunology, 16(6), 341–352. https://doi.org/10.1038/nri.2016.42

Turakitwanakan, W., Mekseepralard, C., & Busarakumtragul, P. (2013). Effects of mindfulness meditation on serum cortisol of medical students. Journal of the Medical Association of Thailand = Chotmaihet thangphaet, 96 Suppl 1, S90–S95.

Grapes

Activating The Ageless Algorithm: Food

/24 August 2021/ All MFN blog/

One step in activating the Ageless Algorithm is to eat and supplement intentionally. Supplements should be regarded as augmentations and not dependencies.

There is a plant for every ailment and attribute. I have a growing collection of botanical extracts on my shelf. For maximum benefit, shelve any illogical skepticism about the fruits of spaceship Earth.

The overall shift to noninvasive medicine and healthcare that gets back to nature will support longevity and immortality very directly through vital nutrients.

Consider the immortal Hippocrates quotation “let thy food be thy medicine” with the photo of the grapes above. Grape skin contains Reservatrol, a substance linked to numerous benefits including brain health. Although it is found concentrated in supplement form, the benefit and easy (tasty) access of whole foods, in general, is clear.

Another compound identified in connection with longevity is NAD+ or Nicotinamide Adenine Dinucleotide, associated with adult stem cell production. That too comes in supplement form, yet it is also available in foods like fish and mushrooms.

[Aside] And by the way: “Research into adult stem cells has been fueled by their abilities to divide or self-renew indefinitely and generate all the cell types of the organ from which they originate — potentially regenerating the entire organ from a few cells.” — Science Daily. This is kind of funny to extract what we already have inside of us and put it back in, which implies that perhaps what we also need is a new level of awareness.

In another article, Examining Biological Immortality in Nature, I identified the disaccharide sweetener Trehalose as possibly beneficial, given its production by some plants and animals as a protective crystallization against the elements or in a period of dormancy.

Deliberate choice of intake, rich in vitamins and minerals, enhances bodily processes and therefore quality of life.

In support of the adage “you are what you eat,” having as many live foods with active enzymes as possible is the way to go. You may already have many beneficial ingredients on hand, like turmeric (curcumin) or apples and onions (quercetin). This is naming just a few of millions.

Knowing and learning the usefulness and value of plants makes them even more effective. Such is the power of intention plus understanding.

Sarah Ikerd is a USA Weightlifting Level 2 Coach and Technical Official, as well as a business owner and artist who resides in Boston, MA. Visit her website, studio-shangri-la.com

alarm clock

Can’t Wake Up In The Morning Without Your Coffee? Here’s How To Have More Energy Without Caffeine

/16 August 2021/ All MFN blog/

In this day and age fatigue is a very common problem. If you look at our daily lives, we’re constantly on the go, usually rushing through life trying to meet deadlines, do well at work and also have space for a social life and some physical activity.

You may feel like in order to keep up with this kind of lifestyle, you have to reach out for coffee or energy drinks to give you that much-needed boost so you can reach the end of your days without feeling like you’re about to pass out.

If you’re interested in reducing your caffeine consumption whilst still keeping up with your schedule full of energy, read on to discover some tips to ditch the caffeine but remain lively and ready to take on the day!

It’s all about your diet

Food is fuel, and you need to put the right kind of fuel into your body for it to run properly. If you want to feel satiated for longer whilst also maintaining high levels of energy avoid refined processed sugars and processed food in general. Take nutrient-dense foods that take longer to break down in your system and that won’t give you insulin spikes. The well-known sugar crash is what’s more likely to make you want to reach out for some coffee or an energy drink!

Get good sleep at night

Easier said than done but getting the right amount of quality sleep at night is crucial. Make it a point to keep good sleeping hygiene habits like not staring at blue light screens right before sleep or getting a lot of stimulation right before hitting the hay. The quality of sleep is also important, it’s no use if you’re waking up every few hours because your back hurts or the room is too noisy or the wrong temperature, so take time to prepare for bed and make sure you’ve created an environment that facilitates getting quality z’s.

If you miss your cups of coffee, try raw cacao instead

Sometimes it’s not so much the caffeine as it’s the habit of having a warm drink that you miss. If that’s the case, switch to having a hot cacao instead. Cacao has PEA (phenylethylamine) which is known to naturally increase the energy levels in people without needing to consume caffeine for the same effect. On top of this, there is truly nothing more enjoyable than a hot cup of cacao!

Take a brisk walk

If you’ve sat in front of your desk for hours and are starting to feel sleepy and drowsy, take a brisk walk in the fresh air for 10-20 minutes. The exercise will get your blood pumping back through your body, your heart rate will increase and you’ll feel more energized. Also, the fresh air is likely to wake you up and make you feel refreshed.

Take a power nap

Maybe a brisk walk isn’t going to cut it, so if you’re nearing the afternoon and you’re feeling that post-lunch drowsiness, find a quiet spot and take a quick 20-minute power nap. Power naps can rejuvenate you for the rest of the day as you get that much-needed rest without entering into a three-hour sleep cycle. It’s important you don’t overdo your power naps though, if you sleep for too long you may end up feeling even drowsier and sleepier than before.

Get them tunes out

Sometimes listening to your favorite, upbeat music can really help you crank up your energy levels. Music is known to do wonders with the human brain and one of those benefits is making your mood lift, as well as energizing you naturally.

Summary

If you feel like you need an extra bit of energy but don’t want to over-rely on the consumption of caffeine, be sure to try these tips and tricks and you’re guaranteed to see your energy levels rise while you also build healthier habits into your routine, it’s a win-win!

Kendra Beckley helps companies enter a new market and build long-term relationships with partners. She is also interested in writing articles on various topics at Next Coursework. She is a business development manager and editor at Write my dissertation and Dissertation writing service.

Water Droplet

Guide On How To Be Hydrated: MOVE Your Water

/13 August 2021/ All MFN blog/

Water requires movement to stay energized. Even inside our bodies, water needs to move to have its potent cleansing and healing effect.  How much we move has far more impact on our hydration than we previously thought. The human body is a hydraulic pump system and squeezing, twisting and contracting all deliver hydration more deeply into our tissues. Our spinal canal and joints are central to this hydraulic system, as is fascia, our sponge-like connective tissue found throughout our bodies, in fact, there’s miles of it in there.

Lori M Self Evaluation

A Self-Evaluation To Do at Home

/12 August 2021/ All MFN blog/

Take notice before your muscles begin to evaporate, and you need someone else to take charge.

Here are some questions, allowing you to make a self-evaluation, which can help you decide if you need assistance.

  1. Can you walk 50 feet in 12 seconds? This benchmark is a good indicator of the ability to walk for exercise. If you can’t, it’s time to think about ways to get moving.
  2. Can you walk 400 meters (a little less than a quarter mile) in just over five minutes? For endurance, the threshold is walking 400 meters or about one lap around a high-school track.
  3. Can you stand up from a chair five times in 11 seconds or less? This is a way to assess lower body strength needed for numerous tasks climbing stairs, walking, getting out of a chair or car, picking something up off the floor, getting off the toilet, or stepping out of a tub.
  4. Can you walk 10,000 steps a day? If you can achieve this benchmark, good for you. Studies have shown that it can help protect people from osteoarthritis and from developing mobility problems.
  5. Can you stand still with one foot directly in front of the other for 10 seconds without tipping over? If you didn’t sway or step out, great. Practice more complicated moves by continuing to take ten steps in a straight line without losing your balance. (Click here to take my Balance Quiz.)

Exercise is for everyone. But the truth is, some people, especially seniors, lack the range of motion, strength and flexibility to exercise. That’s especially true for those just starting out.

Assessment tools used by personal trainers are designed to meet the basic criteria that helps to measure physical fitness parameters and functions needed to accomplish activities of daily living.

Reprinted with permission from Lori Michiel. 

Lori Michiel, NASM, has been assisting seniors in their homes since 2006 with customized exercise programs including those designed to address Parkinson’s, metabolic disorders, arthritis and diabetes. These adaptive programs are specifically designed to improve balance, circulation, flexibility, mobility and promote independence. Lori Michiel Fitness has over 40 certified trainers who are matched with clients in Los Angeles, Ventura and Orange Counties. Connect with Lori at www.LoriMichielFitness.com.