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Can You Put Magnesium Powder in a Smoothie?
A smoothie is easy to whip up and simple to enjoy on the go, and with the right ingredients, it can provide many nutritional benefits. If you struggle to get enough fruits and vegetables through your daily meals, smoothies can go a long way toward helping you bridge the diet gap. Often, smoothie fans wonder, "can you put magnesium powder in a smoothie?" or "can you make a collagen smoothie?" to boost the nutritional power of their beverages even more. Read on to get the facts about using magnesium and collagen in smoothies. First Things First--What Is Magnesium Powder? Magnesium powder is a popular form of magnesium supplement. Magnesium is an essential mineral that the body needs to perform processes but can't manufacture on its own. Studies have found that 48% of Americans don't get enough magnesium from the foods they eat. While a magnesium deficiency severe enough to produce symptoms is rare, the statistics indicate that many people don't get enough to support critical functions fully. A magnesium powder supplement can make up for dietary deficiencies. Magnesium Powder Benefits Magnesium benefits the body in many ways, including support for: Energy production: your body requires magnesium to convert the food you eat into energy to power your brain and drive your organs Muscle regulation: magnesium works with other electrolytes to help control your muscle movements. Specifically, the mineral allows your muscles to relax after they have contracted. Muscle cramps are one of the most common symptoms of magnesium deficiency Bone health: magnesium is essential for maintaining healthy bones Nervous system function: magnesium regulates neurotransmitters, chemical messengers that influence how the brain works. In addition, it helps transmit signals through nerves The body's natural protection: magnesium is necessary for producing glutathione, a powerful antioxidant that protects you from free radicals, reactive particles that damage cells and drive the aging process The heart: magnesium helps you maintain a normal heart rhythm Due to its functions in the human body, people sometimes take magnesium to address: Type 2 diabetes Osteoporosis Migraine headaches Depression and anxiety Hypertension Chronic inflammation While more evidence is needed to verify the benefits of magnesium as a complementary intervention for any medical condition, supplements can help to ensure that you're giving your body enough of the mineral. Making a Magnesium Smoothie Now to the original question--yes, you can use magnesium powder in smoothies. The key is to find the right one. Look for powders that contain pure magnesium in a readily digestible form like magnesium malate or magnesium glycinate. Also, be wary of products that contain artificial ingredients like preservatives or flavorings. What Is Collagen Smoothie Powder? Collagen powder is a supplement form of collagen, the most abundant protein in the human body. You need collagen to maintain: Supple, firm skin Healthy cartilage to protect and insulate points Resilient ligaments and tendons Strong bones Your body can manufacture collagen out of amino acids. However, as you age, collagen production naturally slows down. Plus, free radical damage can damage existing collagen fibers. Taking a collagen supplement may help to boost collagen levels to promote more youthful-looking skin and support joint and bone health. Choosing a Collagen Smoothie Powder Like magnesium, collagen powder can be used in smoothies, but the quality level of supplements varies. Ones containing a high concentration of dipeptides, the building blocks of collagen, are easier for the body to absorb and utilize. In addition, look for products that contain more than one type of collagen, such as marine and bovine. Add Magnesium to Your Collagen Smoothie! If you're wondering whether you should choose magnesium powder or collagen powder, the good news is that you don't have to decide. The two supplements don't interact with one another. As a result, you can mix both into your favorite smoothie recipe. Just make sure you talk to your doctor before adding either supplement to your diet to double-check that they are ideal for your needs. Tasty Magnesium and Collagen Smoothie Recipes The ways you can prepare a magnesium and collagen smoothie are genuinely endless. The following recipes can give you a starting point, but don't be afraid to try some combinations of your own. Add the recommended serving size of magnesium and collagen powders to each recipe printed on the product packaging unless your doctor gives you other advice. Strawberry smoothie: frozen strawberries, frozen banana, fresh orange, and water Caribbean blend: frozen pineapple, frozen mango, frozen strawberries, one small orange, water Green: dairy or nut milk, fresh spinach, frozen banana, apple, avocado Peach: fresh peaches, dairy or nut milk, plain or vanilla yogurt, vanilla extract or bean, cinnamon, ground ginger, honey Almond-orange: fresh oranges, fresh banana, water, vanilla extract or bean, almond butter Mixed berry: frozen banana, frozen berries, dairy or nut milk, Greek yogurt, honey
Self-Love and Self Care
Studies suggest that 85% of the world's population suffers from low self-esteem. Psychological research has widely explored the consequences of having a poor self-image. Those with negative self-esteem are more likely to suffer from substance abuse, anxiety, and depression and are less likely to form healthy relationships and succeed at school and work. Fortunately, it is possible to improve your self-esteem through self-love supported by self-care. Read on to learn more about what these terms mean and how you can begin to practice them to benefit your mental health. What Is Self-Love? Self-love means caring about yourself like a family member or close friend. If you have self-love, you are willing to accept your flaws and are gentle with yourself when you fall short or fail. People with a high degree of self-love tend to have high self-esteem because they recognize their value. What Is Self-Care? Self-care describes actions that you take to be kind to yourself. The term can refer to treating yourself to something special, but it isn't about rewards. Sometimes, not doing something is an act of self-care. Forgiving yourself and celebrating your successes are also ways to care for yourself. How Does Self Care Help You Practice Self Love? For many people, self-love does not come naturally. Traumas from childhood and setbacks in adulthood can make you your own worst critic and give you a negative view of yourself. Fortunately, it is possible to cultivate self-love through self-care. When you consistently practice self-care, you message yourself that you are worth it. Just as the kindness you pay others shows that you care, being kind to yourself positively impacts your psyche. Continuous self-care can gradually raise your self-esteem and develop your sense of self-love. Self-Care Tips To begin practicing self-care to foster self-love, follow these tips: Remember Beauty Comes From Within In our highly image-conscious society, insecurities about physical appearance can rob you of self-esteem and interfere with self-love. One of the most powerful ways to care for yourself is redirecting your criticisms about your physical flaws. Whenever that negative voice in your head says something about how you look, remind yourself that natural beauty comes from within. Point out one positive characteristic that you have that doesn't involve physical appearance and acknowledge that it’s possible for you to love something about yourself. Adopt a Daily Skin Care Ritual A daily skincare ritual does more than improve health. Skincare products are genuinely self-care products. Most skincare regimens involve completing multiple steps, so your daily routine is when you focus only on doing something good for yourself. The pampering experience of cleansing, toning, treating, and moisturizing allows you to take a break from your daily routine. Plus, when you see positive results in the texture and appearance of your skin, you'll gain satisfaction and can feel good about doing something just for you. Support Beauty and Health with a Supplement for Skin Care Skin elasticity supplements provide another option for those looking to discover how to improve skin health. Taking collagen supplements for your skin can help to support the natural protein network that makes the skin firm and resilient. Studies show that a collagen supplement for skincare may diminish the appearance of fine lines and wrinkles. Plus, collagen is vital to healthy bones and joints, so taking it daily may lead to other health benefits. Set aside a special time to take your supplement for self-care bonus points. Sit somewhere quiet or put on music that you love. Gaze at a pleasant view or close your eyes and get in touch with yourself. Set Boundaries with Others Self-protection is a form of self-care. Establishing boundaries with other people is essential to your mental well-being. Remember that it's okay to limit contact with negative people who are toxic or drag you down. You're also free to say no when people ask you to do things. Always saying yes can lead to overburdening yourself, which can, in turn, cause stress and anxiety. Limit Your Screen Time Many studies have shown that social media can negatively impact self-esteem due to our tendency to compare ourselves to others. When people make posts, they often highlight the best aspects of their lives and appearances. This can give the illusion that everyone else is more successful, attractive, and happier than you. When you're scrolling your feed, be aware of your emotions. If the posts you see trigger negative self-talk, log out for the day and invest your time and energy in a hobby or activity you enjoy.
5 Surprising Ways Your Body Reacts to Cold, Winter Weather
If you live in a region where winters are long and bitterly cold—and oh, you just so happen to loathe winter weather—you know that February can feel like an endless assault on your skin, bones and sanity. Short, dark days inspire little motivation to get oxygen and endorphins flowing through your body. And when the fluffy snow that looks so pretty when it falls melts into slippery sheets of ice, venturing out not only becomes inconvenient but treacherous. Winter can certainly do a number on your emotional state of mind, and surprisingly, your physical health too. Here’s a look at how different parts of your body react to harsh, winter weather: Skin Cold air, low humidity and dry, indoor heat are natural beauty’s mortal enemies as they draw moisture away from skin’s surface, leading to dryness and itchiness. Skin relies on natural oils and moisture-locking substances, such as ceramides and hyaluronic acid, to maintain health and radiance. Hyaluronic acid is a hydrating, naturally occurring molecule found in skin that traps moisture in collagen tissue for smoothness and suppleness. One study called it “a key molecule in skin aging”.[*] Ceramides are also important, because they’re integral to skin’s moisture barrier and create a tight, protective seal that locks-in hydration while keeping pollutants out. Give your skin a winter break with a serum or moisturizer that contains hyaluronic acid, phytoceramides or both. To boost your skin’s healthy foundation from the inside, try a collagen plus hyaluronic acid supplement. Lungs You’ve likely experienced taking a deep breath outdoors on a bone-chilling winter day and the choking feeling as your throat and lungs close in protest. It’s not only the icy temperatures that affect your respiratory system; the lack of humidity dries out the thin layer of protective fluid that coats your nose and throat. Cold, dry air irritates lungs and causes airways to narrow, which can lead to a burning sensation and trigger respiratory issues. To breathe easier, try an NAC supplement that supports respiratory health and neutralizes free radicals that target lung tissue. You can also combat the uncomfortable feeling and protect your respiratory system by breathing in through your nose to warm-up cold air before it reaches your lungs, and wear a mask or scarf over your nose when you head outdoors on extremely cold days. Nose There’s one thing you can count on every winter, and that’s “winter nose”—dry, stuffy and irritated nasal passages, especially when you wake up. Sensing the imbalance, nerves in your nose communicate with your brain to increase blood flow, which can increase congestion. Help restore balance by using a cool mist humidifier to increase moisture content in your bedroom. A study by Environmental Health and Engineering shows that maintaining indoor air at a relative humidity (RH) level of 40%-60% can reduce the survival of harmful microbes on surfaces and in the air compared to lower RH levels.[*] Also, saline sprays can help restore moisture to dry, irritated noses in a pinch. Immune system To fight threats, your natural defense system needs to keep warm too. Blood vessels in the upper respiratory system constrict to preserve heat, which can block infection-fighting white blood cells from reaching the mucous membrane and reduce your resistance to germ and viral attacks. Chilly temperatures can also compromise your immune system. Yale researchers discovered that when the temperature in the nose fell below core body temperature of 98.6° F (37° C) by just four degrees, it impaired key immune system proteins, allowing cold bugs to reproduce. Boost your immunity in the wintertime with black elderberry extract. This variety of the Sambucus nigra berry has a higher concentration of anthocyanins and polysaccharides—potent compounds that help support immune health. And you can’t go wrong with a daily dose of vitamin C, a tried-and-true ally scientifically shown to support healthy immunity in a multitude of ways.[*] Mind Winter blues are real, particularly for those of us who live in cold, sunlight-deprived climates of the country. Months of isolation and biting weather can start to wear you out mentally and drain your energy, the result of a combination of biological and environmental factors. The effect can range from mild seasonal blues to serious disruptions to daily life. The biggest culprit is insufficient sun exposure. Your body demands sunshine to help regulate your body clock, and sleep and happiness hormones including melatonin and serotonin, respectively. Skin receives the sun’s glorious UVA light and uses it to help synthesize vitamin D (fun fact: vitamin D is actually a hormone), a key contributor to these processes. It may be hard to do, but you can fill your happiness bucket by bundling up and being active outdoors, even if only for short, brisk walks throughout the day. Regular light exposure helps to reset your internal sleep/wake cycle, and the physical activity nudges your body to release mood-boosting endorphins.[*] Your body and mind may be reacting strongly to winter’s chill, but the good news is there are many ways to be proactive about minimizing the effect on your wellbeing. And remember—it’s only temporary. Before you know it, you’ll be removing layers and heading out to enjoy spring’s first blooms!
SEASONAL AFFECTIVE DISORDER AND MOOD BOOSTING SUPPLEMENTS
Mental Health America reports that roughly 5% of Americans suffer from seasonal affective disorder and that many more experience changes in their mood during the winter months. While you can't do anything to shift the seasons, it is possible to boost mood and energy throughout the winter. Read on to learn more about seasonal mood disorder and how l-theanine, GABA, and ashwagandha benefits may help ease its symptoms. WHAT IS SEASONAL AFFECTIVE DISORDER? Seasonal affective disorder or SAD is a form of depression related to the change in seasons. Most people experience it during the winter months, but it is also possible to develop SAD during the summer. No matter when it occurs, seasonal affective disorder happens when changes in daylight disrupt the body's circadian rhythms that control the sleep-wake cycle. However, more research is needed to understand why this has been shown to interfere with the body's ability to produce neurotransmitters and hormones that play a role in brain function. Specifically, scientists believe that a drop in serotonin causes winter seasonal mood disorder and that reductions in melatonin are responsible for summertime SAD. WHAT ARE SEASONAL AFFECTIVE DISORDER SYMPTOMS? The winter blues are the most common type of seasonal affective disorder. During the winter months, those who suffer from SAD may experience: Persistent feelings of listlessness or sadness Lack of interest in hobbies and other activities Problems concentrating Sense of guilt, worthlessness, or hopelessness Fatigue and loss of energy Desire to oversleep or stay in bed Cravings for carbohydrates Weight gain Summertime seasonal affective disorder causes the following symptoms: Insomnia Loss of appetite Weight loss Agitation and irritability Anxiety Problems concentrating MOOD-BOOSTING SUPPLEMENTS FOR SEASONAL MOOD DISORDER Mood-boosting supplements are commonly used to address symptoms of seasonal mood disorder. A more scientific study of taking herbs and other substances to boost mood during the winter or summer is still needed. Still, the results of early reflections and anecdotal accounts suggest that the following supplements may be beneficial. TAKING A GABA SUPPLEMENT TO BOOST YOUR MOOD GABA or gamma-aminobutyric acid is a neurotransmitter amino acid that your brain manufactures. It inhibits activities in the brain and the rest of the nervous system and functions as the body's natural relaxation aid. Research has shown that people with low GABA levels are more likely to experience depression and anxiety, two common symptoms of seasonal affective disorder. This has led to the use of GABA supplements for seasonal affective disorder. In addition to its potential mood-boosting benefits, GABA may also improve sleep, lower stress levels, and reduce blood pressure. MOOD BENEFITS OF ASHWAGANDHA Ashwagandha is a plant that grows in North Africa and parts of Asia. The herb has been used as an Ayurvedic treatment for centuries in India. Research shows that ashwagandha may support GABA production to raise levels in the brain. In addition, the herb is believed to make the brain more receptive to the effects of serotonin and act as an adaptogen, meaning that it may defend the body from the effects of stress. One study found that people who took 600 mg of ashwagandha extract per day for two months saw a more significant reduction in symptoms of depression than those who didn't. Participants who took the herb also reported decreased anxiety at a greater rate than those who didn't. These findings point out that ashwagandha may help boost your mood and alleviate some symptoms of both winter and summer seasonal affective disorder. L-THEANINE BENEFITS FOR THE WINTER BLUES L-theanine is an amino acid present in tea and various plants. Your body doesn't need l-theanine to function correctly, but research indicates that taking it in supplement form could help boost your mood. Scientists speculate that the amino acid may work by regulating neurotransmitters dopamine and serotonin levels. Based on this research, medical providers sometimes recommend l-theanine to people with mood disorders like seasonal affective disorder. Specifically, an l-theanine supplement may improve focus, help you get more restful sleep, and reduce the effects of stress. TIPS FOR SEASONAL AFFECTIVE DISORDER SELF-CARE If you have wintertime seasonal affective disorder, talk to your doctor about whether a mood-boosting supplement that contains GABA, l-theanine, and ashwagandha like Body Kitchen Stress Release is right for you. Following these self-care tips may also help ease your symptoms: Get outside and enjoy the sunshine as much as you can Sit close to a window to get more light Talk to a therapist to discuss coping strategy Maintain connections with friends and family to avoid feelings of isolation Eat a diet rich in lean protein, whole grains, fruits, and vegetables to meet your dietary needs Avoid drinking alcohol to escape your feelings as this can cause worse symptoms Exercise regularly for a natural mood boost, weight management, and overall health benefits
Collagen Peptides Benefits for Your Pilates Workout
A Pilates workout can provide many benefits for your body and your mind. If you're ready to take Pilates exercises to the next level, you need more than just a good mat and a commitment to success. Eating properly can give you an edge for Pilates class. Read on to learn more about the connection between Pilates and nutrition and why the benefits of collagen peptides may help you achieve your goals. What Is Pilates? Pilates is a form of conditioning developed in the early 20th century by Joseph Pilates to help dancers recover from injuries. As a result, many exercises are inspired by ballet. During a Pilates workout, you perform flowing movement patterns at a steady pace while focusing on breathing. Studies have found that Pilates can: Increase flexibility Build body awareness Strengthen the bones and joints Improve posture and coordination Ease muscle tension Reduce stress Pilates Vs. Yoga: What's the Difference? Yoga is another exercise that involves performing poses in a flowing pattern while regulating breathing. It offers many of the same benefits as Pilates. However, their origins are different. Often, yoga involves a spiritual element. Chanting and meditation are sometimes incorporated into practices. Also, Pilates sometimes includes exercise machines, while yoga typically doesn't contain anything beyond props for modifying poses. Pilates, Diet, and Nutrition: What's the Connection? What you eat has a significant impact on your body. A well-balanced diet provides the fuel needed to power your body during workouts for those who practice Pilates. Exercising puts strain on the muscles, and after workouts, your body must work to repair stressed tissue. It's this recovery process that helps you grow stronger over time. Even though you can't feel it taking place, recovery uses tremendous energy and involves many vital nutrients. If you have any nutritional deficiencies, the process may be slow or inefficient. What To Eat for Pilates So, what does a well-balanced diet for Pilates look like? Here are some features: Complex carbohydrates like whole grains help provide energy Lean protein supplies the body with amino acids needed to build muscle Fruits and vegetables in a variety of colors supply vitamins, minerals, and antioxidants Low-fat dairy products like yogurt and milk provide calcium Healthy fats are supplied by avocado, nuts, and olive oil in moderation Collagen powder, hydrolyzed collagen in supplement form What Is Collagen? Hydrolyzed collagen is frequently recommended as part of a healthy diet for Pilates. Collagen is an essential protein found throughout the body. It's what supports your skin, and it's a vital component of the muscles, tendons, and ligaments. Your body manufactures collagen from amino acids, but this process slows naturally with age. In addition, certain things can get in the way of collagen production, including: Lack of sleep Smoking Stress Vitamin and mineral deficiencies Injuries Certain chronic health conditions Collagen supplements can help increase the amount of collagen present in your body to make up for shortfalls in production. You may sometimes see them referred to as collagen peptides because peptides are small pieces of collagen found in supplements. What Is Collagen Good for? Some benefits of collagen that are especially good for Pilates include: Stronger bones and joints More flexible ligaments and tendons Improved joint mobility Less risk of bone loss with age Support for post-exercise recovery Enhanced metabolism function to help your body convert food to energy Studies have shown that collagen supplements may also: Diminish signs of aging like sagging skin and fine lines Support immune system function Assist with blood sugar regulation Promote cardiovascular health by keeping arteries supple Aid in digestive health Reduce inflammation How To Take Collagen Supplements for Pilates To get the most out of supplementation, follow these tips: Choose a collagen powder. Collagen powder gives you the flexibility to drink a quick glass or prepare shakes and smoothies. Evidence suggests that it may be easier for your body to absorb and utilize collagen powder than pills. Compare dipeptide counts. Not all collagen powders are created equal. The amount of dipeptides found in products varies. Make sure to consider the number of peptides you'll be getting per serving, not just the amount of collagen. Select a product with multiple collagen sources. Powders containing grass-fed bovine and fish collagen may provide a more complete amino acid profile than supplements that feature just one type. Use the supplement as directed. Follow the directions for use printed on the packaging. While the side effects of consuming collagen powder are rare, you should only take the recommended amount. Talk to your doctor first. Anytime you begin taking a new supplement, you should clear it with your doctor first. Collagen is generally safe for most individuals but err on the side of caution by discussing it with your medical provider.
COVID-19, Oxidative Stress and Glutathione Deficiency
COVID-19 has claimed the lives of more than 800,000 Americans and millions more worldwide. Because new mutations continue to evolve, many experts believe that the virus will become endemic and continue to be something we must protect ourselves from in the future. As scientists continue to learn more about the new virus, we're learning more about who is most at risk for developing severe symptoms from COVID-19. Recent research suggests that oxidative stress and inflammation may play a role. Read on to learn more. What is Oxidative Stress? Oxidative Stress Definition Oxidative stress is the term for an imbalance between free radical and antioxidant levels in your body. All-day long, free radicals in ultraviolet energy and pollution bombard your body. Fortunately, you have some natural defenses to counteract the effects of free radicals. However, when free radical levels exceed your defenses, your body can go into a state of oxidative stress. What Does Oxidative Stress Do? Oxidative stress is believed to be what drives the aging process. Free radicals have the potential to damage a variety of proteins, tissues, and even the DNA in your cells. Studies have linked oxidative stress to: Hardening of the arteries and heart disease Chronic inflammation Weakening of the immune system Neurological diseases like Alzheimer's and Parkinson's Hypertension Diabetes Cancer Premature development of signs of aging like wrinkles and sagging skin Benefits of Antioxidants for Oxidative Stress So what is it that helps to keep free radicals in check? The answer is antioxidants. Antioxidants are substances that can break down free radicals into harmless components that the body can process and clear. Many antioxidants come from the foods that you eat and include: Allium sulfur found in onions and garlic Anthocyanins found in purple fruits and vegetables Beta-carotene found in orange fruits and vegetables and some leafy greens Catechins found in tea and red wine Copper found in lean protein and nuts Cryptoxanthin found in red and orange fruits and vegetables Indoles found in cabbage, cauliflower, broccoli, and other cruciferous vegetables Lignans found in whole grains Lutein found in corn and leafy greens Lycopene found in pink and red fruits and vegetables Selenium found in lean protein and whole grains Vitamin A found in many foods like eggs and carrots Vitamin C is found in leafy greens, citrus fruits, and other fruits and vegetables Vitamin E found in healthy fats and whole grains Zinc found in lean protein and nuts Some people choose to take antioxidant supplements to increase their antioxidants, especially when they struggle to eat a healthy diet. Glutathione - The Master Antioxidant Not all antioxidants come from the foods you eat. Your body also has the potential to manufacture its antioxidant protection. The liver makes glutathione to help defend the body from free radicals. Because of its effectiveness, people often refer to it as the master antioxidant. Medical conditions and dietary deficiencies can lead to low glutathione levels and glutathione deficiency symptoms. In this case, a glutathione antioxidant supplement may be necessary to ensure adequate levels are present to protect the body. Oxidative Stress and COVID Cases: What the Science Says A recent study conducted by the Baylor College of Medicine found that people hospitalized for severe cases of COVID often showed signs of glutathione deficiency and increased levels of oxidative stress. The study compared glutathione levels in a small number of adults with COVID to levels in healthy people taken before the pandemic. Because the study group wasn't tested before developing COVID-19, researchers don't know whether they developed severe symptoms because they already were suffering from high levels of oxidative stress or COVID-19 was responsible for increasing oxidative stress levels and reducing the amount of glutathione. Glutathione Benefits with COVID-19 Mitigation Glutathione for COVID- Based on the latest research regarding glutathione deficiency and the severity of COVID symptoms, you may want to consider taking a glutathione supplement to increase levels of the antioxidant in your body. It's important to note that the antioxidant is not a cure for COVID-19. Taking reduced glutathione may benefit people with COVID-19 symptoms, but more research is needed to validate the potential benefits and further investigate the link. As a result, a glutathione supplement should not take the place of other COVID-19 mitigation efforts. Your best defense against serious illness from COVID-19 is getting vaccinated and staying up to date with booster shots when the CDC recommends them. Wash your hands frequently and wear an N95 mask when you are around people whose vaccination status is unknown. When COVID-19 transmission is heavy in your area, consider not gathering in large groups to protect yourself. Also, take steps to improve ventilation when you are in groups. Meeting outdoors or opening windows can go a long way toward protecting you, especially if you combine ventilation with masking.
GETTING THAT MENTAL AND PHYSICAL EDGE
No matter how you compete, you naturally want to perform at your best. Gaining a competitive advantage over your opponents requires a commitment to training both your body and your mind. Read on to learn more about fostering a physical and mental edge in sports. WHAT IS A PHYSICAL EDGE? A physical edge refers to a competitive advantage due to your body. Strength, endurance, flexibility, agility, and balance all play a role in giving you a physical edge. With a mental edge, you are more likely to perform better than opponents at roughly the same skill level as you. WHAT IS PHYSICAL TRAINING? Physical training is the process of improving your body to achieve a physical edge. Many athletes focus most heavily on physical training during the off-season to gain an advantage from the very first game. Physical training isn't just crucial for dominating your opponents. When you're well-trained, you are less likely to suffer an injury that leaves you sidelined. WHAT TYPES OF EXERCISES ARE IMPORTANT FOR SPORTS TRAINING? There are four types of exercises that are key to a sports training regimen: ENDURANCE EXERCISE Also known as aerobic exercise, endurance training helps to strengthen your lungs and cardiovascular system, enabling you to play a sport for longer without becoming winded and fatigued. Any activity that raises your heart and breathing rates can fall under this category. Examples of endurance exercise include: Brisk walking or jogging Swimming laps Cycling Walking up and downstairs STRENGTH TRAINING Strength training is the process of building up muscle mass to boost your strength. It involves doing exercises that strain the arms, legs, and core. When you continually make significant demands on your muscles, your body responds by increasing the rate of muscle production. Examples of strength training include: Weight training Squats Arm curls Push-ups Using resistance bands during endurance exercise BALANCE TRAINING Balance training helps you remain steadier on your feet. Improving your balance can help you become more agile because you're less likely to stumble or fall when you suddenly make sharp turns or change directions. Examples of balance training include: Tai chi Standing on one foot Walking heel to toe FLEXIBILITY TRAINING Flexibility training allows your tendons, ligaments, and muscles to become more flexible so that they can stretch more readily. Increasing your flexibility can boost your range of motion and make you less susceptible to injury. Stretching is the most common type of flexibility training. You can do Pilates or yoga or perform stretches that target each core group of muscles. PHYSICAL TRAINING TIPS When training to get the physical edge in sports, follow these tips: Choose exercises that you enjoy, so you are more likely to stick to a training routine. Avoid over-training by taking rest days. Establish realistic, measurable training goals and strive to meet them. Keep track of your training progress on paper or using an app. Eat a well-balanced diet rich in protein, whole grains, fruits, and vegetables to support your efforts. WHAT IS A MENTAL EDGE? A mental edge refers to a competitive advantage that involves your mind rather than your body. With a mental edge, you can better focus on the action of the game and control your emotions. Athletes with a mental edge are less likely to get psyched out and make errors. They're also more resilient and better able to accept defeat. WHAT IS MENTAL TRAINING? Like the body, the mind also needs regular exercise to improve functioning. Mental training is the process of getting your mind into the proper state for success on the field. You will sometimes see it referred to as mental toughness training. WHAT TYPES OF EXERCISES ARE IMPORTANT FOR MENTAL TRAINING? Some critical exercises for mental toughness training include: Relaxation. Learning to relax your mind through deep-breathing, alternate muscle tensing, and other techniques can help you remain calm even when the competition gets intense. Mindfulness. Practicing mindfulness meditation can help you tune out distractions and stay in the game. Imagery. Imagining yourself playing at your best can help you maintain the proper form and execute critical strategies to secure a win. MENTAL TRAINING TIPS When training to get the mental edge in sports, follow these tips: View a loss as an opportunity to learn, not as a personal failure, and commit to making changes needed to win next time. Get enough sleep nightly to avoid mental fatigue. Maintain a positive frame of mind by restating negative thoughts. Consider seeking the help of a therapist when external stress begins to interfere with your performance. Celebrate mental training successes just as you would when reaching an essential physical milestone. Talk to your medical provider about using nootropic supplements to hack your brain and boost your level of focus.
RELAXATION TECHNIQUES FOR ANXIETY AND STRESS
Roughly three-fourths of individuals regularly experience physical symptoms of stress, and about one-third live with severe stress. In addition, more than 40 million American adults struggle with anxiety disorders. If you're one of the millions affected by extreme stress or anxiety, finding ways to minimize their effects on your body is key to both your physical and mental health. Read on to discover proven relaxation techniques for anxiety and stress. MINDFULNESS BASED STRESS REDUCTION Mindfulness-based stress reduction is a method of stress relief developed in the 1970s by Jon Kabat-Zinn. Its purpose is to teach mindfulness, which focuses on the present moment and think less about the past and the future. Many studies have confirmed the benefits of mindfulness for anxiety and stress relief. You can introduce mindfulness for anxiety and stress into your life by: Practicing mindfulness meditation, which involves resting comfortably and thinking about your current state, redirecting your mind when it wanders Doing mindfulness exercises, which involves mental activities that help you more quickly return to a mindful state Taking an in-person and or online course, which may combine relaxation meditation with exercises led by an expert instructor DISTRACTIONS FOR STRESS RELIEF Stress relief doesn't always have to involve formal relaxation techniques. Sometimes, just doing something else and allowing yourself to enjoy it can significantly impact your level of stress. Some potential distractions include: Reading a book for pleasure Watching a television show or movie Doing a hobby Playing a sport Playing a video game Cleaning out and organizing a cluttered spot Listening to music SELF-CARE FOR STRESS RELIEF Self-care refers to actions that you take to benefit your physical and mental well-being. Repeatedly practicing self-care can lead to significant reductions in stress levels. Some elements of self-care include: Expressing your feelings when someone upsets you rather than bottling it up Saying no to extra responsibilities when you can't manage anything else Asking for help and support when you need it Taking short breaks to clear your mind Keeping up with personal grooming and hygiene Celebrating your successes, even the small ones Pampering yourself by taking a bath, heading to a spa, or enjoying another type of indulgence PROGRESSIVE RELAXATION Progressive relaxation is a stress relief technique that involves systematically tensing and then relaxing all the muscles in your body. Begin with the face and then move to the neck, shoulders, arms, hands, abdomen, etc. Physical activity helps to release tension from your body and forces you to go into a more watchful, restful state to relax your mind. OUTDOOR THERAPY FOR STRESS REDUCTION Heading outdoors can make a significant impact on your state of mind. When you spend time in the sunshine, your body can manufacture vitamin D. Studies have found that low vitamin D levels can cause feelings of depression, which may worsen anxiety and make you less able to deal with stress. Plus, getting out in nature can help put things in perspective and remind you that there is a big world beyond your daily problems. Outdoor therapy can include: Just sitting in a comfortable spot Going for a walk Hiking Cycling Camping Going on a long drive and stopping to admire scenic views NATURAL RELAXATION SUPPLEMENTS Relaxation supplements can help to complement other stress management techniques. Although research into the use of nutrients and herbs to ease stress is ongoing, evidence suggests that the following supplements may be beneficial for relaxation: Vitamin B6 plays an essential role in producing neurotransmitters that help your brain function at its best. Studies have found that people with low B6 levels may be more at risk for anxiety and chronic stress. Magnesium helps promote muscle relaxation and may help to release stored tension. It's also vital to brain health and may help you get better sleep during times of stress. Adaptogen herbs like ashwagandha may help defend the body from the physical effects of stress. GABA or gamma-aminobutyric acid may promote a calm feeling by decreasing the amount of activity in your central nervous system. L-theanine is an amino acid not typically found in the human body that has been shown to relax the mind without sedating the body. WHEN TO SEEK PROFESSIONAL HELP Relaxation techniques and natural relaxation supplements are often enough to address symptoms of stress. However, there are times when seeking the help of a therapist, psychologist, or psychiatrist may be necessary. Some signs that you should schedule an appointment include: Mental symptoms that are making it difficult for you to work, care for yourself or maintain relationships Your mood feels off despite relaxation techniques You are experiencing dramatic changes in sleep or eating habits You are using unhealthy coping mechanisms like overeating or drinking to excess
Body Kitchen Hot Collagen Cereal
This grain-free, protein-rich hot cereal is a warm and comforting breakfast option, especially during these colder months. Unlike other hot cereals, made with refined grains and typically high in sugar that can set you up for a blood sugar rollercoaster, this hot cereal will sustain you through your morning and provide grounding to your day. It can be made ahead and heated in the morning for a nutrient-dense breakfast to fuel your busy day. It’s loaded with healthy fats, protein and micronutrients from whole food ingredients. Prep time: 10 minutes (plus 3+ hours for soaking) Cook time: 5 minutes Makes: 4 servings Recipe Ingredients: 1 cup raw cashews, soaked for 3 hours or overnight ½ cup raw pecans, soaked for 3 hours or overnight ¼ cup shredded coconut 1 tablespoon chia seeds 1 tablespoon flax seeds, ground ¼ teaspoon sea salt 2 dates (substitute honey or maple syrup to taste) 4 scoops Body Kitchen Youthful Beauty Collagen or Body Kitchen Original Body Boost Collagen 1 cup filtered water (add more for a thinner porridge) Optional toppings: hemp seeds, fresh or frozen berries, banana slices, nut milk Recipe Directions: Drain the soaking water from the nuts. In a high-speed blender add the cashews, pecans, coconut, chia seeds, flax seeds, salt, dates, collagen and water. Blend until smooth. Transfer the portion you intend to eat to a saucepan over low-medium heat and gently heat while stirring occasionally for a few minutes. Serve in a bowl with toppings of choice. Store leftovers in a glass container in the fridge and gently heat before serving. Nutrition facts (1 serving, without toppings): 395 calories, 18 grams protein, 28 grams fat, 23 grams carbohydrate, 5 grams fiber
