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Blog posts tagged with 'Cardiovascular'

Easily Accessible Mediterranean Diet Can Impact Your Health

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Easily Accessible Mediterranean Diet Can Impact Your HealthMetabolic syndrome is defined in the medical community as having three or more risk-related factors that can contribute to a variety of heart and blood sugar concerns. Some risk factors include obesity, high blood pressure, high cholesterol, and high glucose levels. Due to many elements such as a lack of exercise, poor diet, and genetics it is estimated that as many as 34% of adults in the US may have metabolic syndrome. However, what if there was a particular diet that could reverse the progression of these risk factors? A recent study in Spain sought to find the answer.

A Dive Into the Mediterranean

Prior studies on the Mediterranean diet have confirmed its positive benefits to cholesterol health and blood pressure, but researchers wanted to see how great an impact this diet could have on people already at risk with metabolic syndrome. The team of researchers analyzed adults, both men and women, ages 55–80 who were at risk for cardiovascular concerns. A total of 64% of the adults assessed for the study qualified as having metabolic syndrome. The subjects were then put onto one of three diets: a Mediterranean diet supplemented with nuts, a Mediterranean diet supplemented with extra-virgin olive oil, or a regular low-fat diet.

Following up after almost five years, the results showed that the patients who adhered to both types of Mediterranean diets saw a decrease in blood glucose levels as well as abdominal obesity. A total of 28.2% of the men and women who followed the Mediterranean diets also no longer met the criteria to be diagnosed with metabolic syndrome at the end of the study period.

Add the Olive Oil and the Legumes

The Mediterranean diet eschews butters, trans fats, saturated fats, and unhealthy oils in favor of olive oils, omega fatty acids, and unsaturated fats. As one would expect, it also centers around a reduction in meat intake, replacing it with seafood—especially fish that are high in omegas such as salmon and tuna—at least twice a week. However, poultry, eggs, and dairy can also be consumed for meat and protein requirements. The Mediterranean diet also covers other nutrition groups by calling for high fruit and vegetable consumption.

For some people, the tricky part of the Mediterranean diet is getting the good fat content. Luckily, you can satisfy this part in a variety of ways. Apart from olive oil there are a number of foods that provide good fats including avocados, whole grains, nuts, and other various legumes.

An Easier Path Than You Think

Some may think that switching to a Mediterranean diet means having to use exotic ingredients for their meals that are both expensive and restrictive. Many of the foods required to follow this diet, however, are readily available in your grocery store—all you need to do is make a few crucial, yet simple, substitutions which will allow you to enjoy many tasty, healthy meals. And because there are actually many foods containing the good fats and nutrients required, the Mediterranean allows for plenty of variety and experimentation. Evidence continues to mount about the benefits of the Mediterranean diet, so while many can get sucked into fad and crash diets, the Mediterranean diet can be a nutritious and fulfilling option out there to help support not only a healthy heart, but greater well-being.

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A Joint Effort: Tips to Help Influence Healthy Joints

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A Joint Effort: Tips to Help Influence Healthy JointsThe importance of supporting healthy joints throughout your lifetime is no secret. Many factors—from exercise to diet to lifestyle—are discussed at length when it comes to how and why you should take care of the joints that are tied so intricately to your overall well-being. But the fact remains that many people still suffer from joint stiffness and discomfort. According to the Centers for Disease Control (CDC), as of 2012 nearly 52 million people are diagnosed as having a common type of joint concern. While natural wear and tear on your joints and muscles occurs throughout your life, taking some minute daily precautions can be the difference between ultimately helping or hurting the health of your joints.

To Stretch or Not to Stretch?

It's hard on your body to expect your joints and muscles to go from zero to fully exercising, but in the same respect stretching cold joints, muscles, and tendons is not good either. Even if you're not about to exercise you should stretch daily, or at least three times a week, to maintain joint flexibility. However, warming up before doing some dynamic stretches to keep your joints, ligaments, and tendons loose is necessary.

Warming up literally means raising your body temperature a little before stretching and exercising. Jogging in place, rotating your arms, or even moving your body around can help you warm up to properly stretch and allow you to protect your joints from injury when you eventually engage in physical activity.

Low-Impact Exercise Still Has an Impact

As you get older, joint discomfort may mentally deter you from being physically active. While everyone's limitations change as they get older, it's important to know that even if you have joint concerns there are low-impact exercises that can cater to your capabilities and still allow you to get the exercise your body needs.

Walking, cycling, and swimming are some of the main types of low-impact exercises. Different types of sports can be jarring on your joints, but these simple ways of moving about without the high impact of your joints stomping the ground can provide a good cardiovascular workout while giving your joints the movement they need to stay in shape.

Other Helpful Tips for Keeping Joints Healthy

Sometimes joint health isn't just about focusing on your joints. Light exercises for muscles around crucial joints can actually help strengthen the joints themselves. Research has shown that having weaker thigh muscles can increase the risk of joint concerns. In addition to the muscles around your joints, make sure to workout your core. Having a strong core, midsection, and back can help you have better balance and a fuller range of motion, allowing you to put less pressure on joints.

Supplementation can also give your joints the well-rounded support they need. Ingredients like hyaluronic acid can help lubricate the joints to support mobility and flexibility while collagen, a main component of joints and skin, helps nourish cartilage to keep the connective tissues strong. MSM is another well-known ingredient for joint support as it supports tissue rejuvenation, nourishes cartilage, and is a major key for collagen production and overall joint support.

Understanding the Ins and Outs of Joints

To understand joint health is to know how the rest of your body is connected to movement. Just because you may experience joint discomfort, it should not be a reason to give up all hope for engaging in some type of consistent exercise. Of course, it is always important to know your limitations and be sure to check with your doctor before pushing your boundaries. Giving your joints the support they need is possible through both internal and external factors. Exercise, nutrition, and understanding how to best protect your joints can lead you to the healthy and active lifestyle you need.

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