Apple Cider Vinegar

It’s apple season!  We all have our favorite types of apples—my personal favorite is Macintosh—and ways to incorporate apples into our diet (apple pie for the win!) but have you ever used Apple Cider Vinegar (ACV)?  Here are some benefits:

Helps Lose Weight

Always check with your doctor or nutritionist before adding anything new into your diet but when taken before meals, ACV lowers the glucose and insulin levels in the blood after the meal. This has a threefold effect of keeping one full, reducing fat storage, and improving risks of heart attacks caused by glucose spike. Take 1 tablespoon diluted in 1 cup of water before a meal daily. Do not have more than 2 tablespoons per day.

Offers Cosmetic Benefits For Skin And Hair

ACV is popular as a natural hair and skin care remedy. Here are some ways you can use it. Remember, these are home remedies that have been used by individuals, but until scientific study backs up wider use, you may want to try these with some caution – and only if your skin and hair are not too sensitive. Always test a small patch of skin first to ensure you don’t have an adverse reaction to the remedy.

• Skin Toner And Facial Cleanser: Mix a tablespoon of ACV into a cup of clean water and dab onto your face with a clean cotton ball. You should feel your skin tighten and your pores should close up. Rinse off once dry.

• Sunburn Remedy: If you have a sunburn, applying diluted ACV (about half a cup to every four cups of water) can help heal the skin and may even prevent blistering.

• Dandruff Remedy: For dandruff or itchy scalp, rinse hair and scalp with ACV that has been added to your regular shampoo. You could also just rinse it through with a mix of plain water and ACV, with both in equal amounts.

• Natural Deodorant: The acetic acid in ACV kills the bacteria on your skin that decomposes sweat and creates body odor. Dip a cotton ball in a 1:1 ACV and water mixture. Swab your armpits with it. Let it evaporate. Then powder the armpits with a 1:1 cornstarch and baking soda mixture to keep dry. If you are worried about the vinegary smell, just add a few drops of your favorite essential oil.

Detoxes Your Body

ACV also features in detox regimens. That is because it may bind to toxins that have accumulated in your body and help expel them. As toxins build up in your body, its ability to function at its best also declines. Taking ACV may help offset some of that.

Lowers Blood Pressure

ACV may also have benefits for those with high blood pressure. Animal studies have proven the hypotensive action of the vinegar, showing that it can lower blood pressure possibly due to the acetic acid in it. However, human studies must be done before it can be suggested as treatment for the problem. It also helps that the potassium in ACV eases tension in your blood vessel walls, lowering blood pressure.

Alleviates Plaque Psoriasis

Plaque psoriasis causes red raised patches and silvery skin to develop in those afflicted. Besides the knees, elbows, and lower back, it can also leave you with a scalp that’s itchy and painful. According to the National Psoriasis Foundation, using ACV as a rinse on the scalp can relieve symptoms like itching and associated pain or discomfort.

Improves Insulin Sensitivity In Diabetics

Insulin resistance and diabetes have the uncomfortable ability to make life that extra bit challenging. Which is why the antiglycemic effect of ACV is so important. ACV can improve insulin sensitivity in those who have type 2 diabetes. It ups the glucose intake by the tissues of your body and prevents the complete digestion of complex carbs. The result are blood glucose levels dip, enabling you to avoid spikes and fluctuations that diabetics dread. With better control over diabetes, you are that much closer to getting your health back on track.

But here’s where it gets tricky. Taking ACV with blood glucose-lowering medicines may dip your sugar levels below normal, leading to hypoglycemia. So always ask your doctor.

Reduces Bad Cholesterol And Increases Good Cholesterol

Another area in which ACV makes a mark is heart health. If you are hoping to ward off cardiovascular illness, taking some ACV can help. The antioxidant polyphenols in it can help lower the “bad” LDL cholesterol levels in the body. Chlorogenic acid, one such polyphenol, also does not allow the LDL to oxidize and form fatty deposits in the arteries. This helps keep your blood pressure in check and your heart in better shape.

By improving your heart health, you boost overall fitness. You may, therefore, be able to stay active and build up the stamina to work out – good signs if you want to lose weight.

Even if you eat a cholesterol-rich diet, like fatty meats and dairy, drink a little with warm water before all meals to improve digestion and reduce serum cholesterol levels.

Stimulates Growth Of Helpful Gut Bacteria

ACV is a functional food that helps you keep a favorable balance of gut flora. Considered a prebiotic, ACV can also help stimulate the growth of good bacteria in your intestine. These are needed not just for good digestion but also for health and well-being and enable the body to fight off infections better. A tablespoon of ACV mixed with water is a good aid for digestion too. Apple cider vinegar can also treat acid reflux. Drink 2 teaspoons mixed in a glass of water at each meal.

Protects You From Fungal Infections

ACV has antifungal properties. This is invaluable when dealing with common problems caused by the growth of the yeast candida, also responsible for oral thrush. Research has shown it to be an effective antifungal agent with therapeutic potential in problems like denture stomatitis, which is the inflammation and redness of the area beneath a denture.

Other Possible Benefits

There are a lot of popular claims about how ACV can cure the common cold, treat eczema, and get rid of warts. But we do not yet have any scientific evidences to prove these, so we cannot recommend ACV for these purposes. But you can of course go right ahead and drink ACV for all its other benefits.

How To Have ACV For Health Benefits

Whatever your purpose, ACV can be consumed in a few popular ways. Common dosages range from 1-2 teaspoons (5-10 mL) to 1-2 tablespoons (15-30 mL) per day. Do not go above that, because excess consumption may have harmful effects.

• Plain ACV: If you have a stomach for it, simply drink up the dosage suggested by your naturopath or specialist, or have a therapeutic dose of about a teaspoon before each main meal as most people do. Make sure to wash down with a glass of water as ACV can erode tooth enamel and burn the tissue of the esophagus. 
• ACV With Warm Water: Another popular way is to mix the apple cider vinegar with a glass of warm water so it goes down easy.
• ACV In Drinks: Simply add ACV to water, add some honey, and you have a refreshing drink. You can also add some to smoothies or juices.
• ACV In Food: You can also add it to salad dressings and marinades. Also use it as a glaze or baste meat and vegetables with it.

Should You Have Raw Or Organic ACV?

Raw or organic apple cider vinegar usually refers to the unfiltered version of the vinegar. It has a cloudy appearance and contains some of the bacteria involved in the fermentation process as well as enzymes and protein strands – also called the “mother.” Non-organic ACV is pasteurized and its nutrient content is thought to be lower than organic ACV.

While some people believe that the “mother” is responsible for all the health benefits of ACV, this hasn’t been proven adequately via scientific research. Also, the high bacteria content in the unpasturized organic version may not agree with everyone.

On the other hand, the acetic acid in both organic and non-organic ACV has been found to have some marked benefits. Depending on your constitution and needs, your healthcare provider will be best equipped to recommend one of the two.

Blog post by Ally Wilson.

The Great Debate: When to use heat and when to use ice

Different methods of heat and ice therapy prove to be an effective and inexpensive way to provide relief. When is it good to heat and when is it beneficial to use ice? The correct use of heat and ice at the proper time can aide in reducing recovery time.

Let’s first understand what heat and ice do. Ice constricts blood flow to muscles, thus decreasing swelling, bruising and discomfort. As the muscle cools, the amount of blood in the muscle diminishes as the constriction process pushes it out. As the muscle warms and the blood vessels expand, new blood comes rushing in and cleans the debris left behind from the injury and stimulates the healing process. As a general rule of thumb, icing is best for acute injuries.

The application of heat therapy stimulates blood flow to the area, which brings restorative oxygen and nutrients. Additionally, heat can inhibit the transmission of pain signals to your brain and decrease your stiffness. Heat is generally not a good idea for new injuries because it can make the swelling and inflammation worse. Heat can work very well for chronic pain, relaxing muscles before exercise.

A common problem area for many people is the low back. Chronic pain can be debilitating and extremely uncomfortable. So what might be best for chronic low back pain? There is no straight forward answer; it may be trial and error until you find a remedy that works best for you. But when it comes to exercise, many people with chronic back pain find heat therapy helps to warm up their muscles beforehand, while cold therapy helps with pain and inflammation afterwards.

The chart below identifies some common reasons for pain and which treatment is most beneficial. Remember if you have any serious injuries consult with a doctor before self-diagnosing.

Blog post by Farran Jalbert.

Heart Rate and Recovery: Why is it important?

Do you know that feeling once you have made it past the point of just “warming up” and beginning to feel out of breath during your workout? Once you get feel that feeling do you ever notice how your heart rate begins to increase? This occurs when the demand for fresh oxygenated and nutrient rich blood is needed to be transported to the muscles performing the arduous tasks. However if your heart muscle is weakened due to lack of exercise, heart disease, or a neurological disorder, it can affect how well you can perform as well as recover.

A research study by Michael S. Lauer, MD, (director of the Cleveland Clinic Exercise Laboratory in Ohio and the lead researcher of the study) found that individuals who had a heart rate (HR) recovery score of <12 beats per minute (bpm) were at a higher risk of heart disease than individuals whom had a normal HR recovery of 15 to 25+ bpm during an exercise stress test. (1)

How can I test my Heart Rate Recovery Time?

You can perform many different tests to increase your HR like riding a bike for a set amount of time, walking on a treadmill or the track for distance, ERG rowing machine, or just marching in place for 2 minutes. Most importantly you will need to know your desired HR target should be.  The table below can give you an idea of roughly where your target HR should be during test before completing the exercise to measure your pulse for the recovery rate.

To measure your recovery rate, take your pulse immediately upon finishing exercise then measure 1 minute post and 2 minutes post exercise and compare your BPM results. The bigger the difference the BETTER!

Here are a few inferences:

• If the difference between the two heart rates is less than 22, your real age of heart is slightly more than your biological age (that calls for lifestyle and dietary modification)
• If the recovery heart rate difference is in between 22–52 beats per minute; your biological age (or calendar age) is approximately the same as that of your heart age/ real age
• A recovery heart rate difference of 53–58 beats per minute indicates optimal health, healthier heart and a real age of less than calendar age.
• If the difference of your immediate post exercise heart rate and heart rate after 2 minutes is in the range of 59–65 beats per minute, your heart is healthier and your real age is moderately less than your biological age.
• With a difference of more than 66, your heart is very healthy and your physical age is a lot less than your calendar age. (2)

Blog post by Craig Moody.

References:

(1) https://www.webmd.com/heart-disease/news/20000919/researchers-find-heart-rate-worth-thousand-words#1

(2) http://www.med-health.net/Recovery-Heart-Rate.html

Falls Prevention Awareness Day

There seems to be a day for everything on the calendar! National Hot Dog Day was July 19th, October 4th is Random Acts of Poetry Day, October 9th is National Fire Prevention Day and September 22nd is Falls Prevention Awareness Day!  

Some are more important than others.  Preventing falls should be high on the list.  There are some alarming statistics related to falling:

• One in four Americans 65 and older fall each year,
• Annually 37.3 million falls require hospitalization,
• And an estimated annual cost of $67.7 billion due to fall injuries by 2020.

Fortunately one of the best strategies for preventing falls is exercise.  

A simple but highly effective exercise to maintain or improve balance only requires a chair.  At the surface the sit to stand exercise seems very basic and possibly easy for some (until you do multiple repetitions in a set).

Begin sitting upright with your feet flat on the ground underneath your knees. Move your shoulders and head over your toes, bring your knees forward, and allow your hips to come of the chair, then push down equally into both feet to stand up. Sit back down and repeat.

Tip: Make sure to keep your weight evenly distributed between both legs, and try to keep your back straight throughout the exercise. Do not lock out your knees once you are standing. 

What makes this exercise one of the top choices for improving balance and preventing falls, to start it is functional.  Think about how many times you have to get up and down from a chair throughout your day.  Often standing up from a chair people feel unsteady and need to take a moment to ready themselves before walking.  Practicing this exercise will not only improve your leg strength which will make the act of getting up and down easier but it will also give you confidence that once you are standing you will be able to move.   The sit to stand exercise requires minimal equipment, all you need is a chair! It can be executed in a safe manner and modifications can be made to make it more or less challenging. The use of arm rests on a chair to assist in standing is one modification that can be used to make the exercise easier.  If you have difficulty with your balance once you are standing try placing your chair near a counter so you have support in front of you once you are on your feet.

Start with trying to build your repetitions gradually up to a set of 10.  Once you are able to achieve this goal you can add multiple sets throughout your day.  One simple way to sneak in some extra reps is to stand up and sit down twice when getting out of a chair! 

Blog post by Eric Chandler.

Osteoporosis: Lazy Isn’t for Bones

Osteoporosis and Screening

Osteoporosis is a disease that reduces the strength and mass of bones, making them fragile and susceptible to fractures. Although it is most common in middle-aged and older women, osteoporosis can affect both men and women of any age. According to the National Osteoporosis Foundation, about nine million Americans have osteoporosis and an estimated 48 million have low bone density. This means that nearly 60 percent of adults age 50 and older are at risk. One in two women and up to one in four men age 50 and older will break a bone due to osteoporosis. One measure of the health of bones is “bone mineral density” or BMD for short. A bone scan to assess BMD is a relatively simple procedure that is offered by medical practitioners. The U.S. Preventive Services Task Force (USPSTF), an independent panel of experts commissioned by the government to study the evidence behind routine health screens, has issued guidelines for osteoporosis screening. They recommend that women younger than 60 get bone density scans if they have risk factors that increase the likelihood that they could experience a fracture within the next 10 years. That means women with parents who fractured bones, a broken bone after age 50, post-menopausal, a history of smoking, alcohol abuse, or a slender frame. The panel maintained its recommendation that women age 65 and over and men 70 and over should get bone density testing, even if they have no other risk factors. Plan for the future - Talk with your health care provider to find out what is recommended for you.

Pressure your bones into growing stronger

For bones to increase and maintain their density, they require the application of weight-bearing force.

In fact, studies suggest that the best exercise may not only be weight-bearing but also impact exercise. This means imparting a jolt to muscle and bone such as you would when placing a foot forcefully on the ground while running, or lifting or pushing a weight suddenly. Naturally, you have to ensure you do such exercise safely.  Weight-bearing exercise, when preformed correctly, causes the muscles and tendons to pull on the bones. This stimulates them to produce new cells to replace old ones and absorb calcium, making them harder. The load on the bones can be created by your own body weight or by external weights like dumbbells or gym machines in a weight training program. 

Appropriate exercise as we age, not only help keep bones healthy, it protects against falls and fractures as well improving balance and strength.

Suggested Exercises to Help Build Bone Density

While all exercise benefits your general fitness. Weight-bearing exercise is best for strengthening bones.

Some good examples are:

• Running and jogging
• Gymnastics
• Aerobics class -- step, dance, and floor aerobics
• Weight lifting -- dumbbells, barbells, machines, body weight exercises
• Team sports involving running and throwing -- basketball, football, baseball, softball, volleyball
• Individual sports involving running -- racket sports
• Walking (but less effective than running or jogging)

Examples of least effective exercises:

• Swimming
• Water aerobics
• Cycling

These exercises are not useful for building bone density but are still effective in building cardiovascular fitness. Bear in mind that running or leg-based exercise acts mainly on the lower body.

And although much of the disabling effect of bone loss is felt in the hips and spine, exercising the upper body with weight-bearing exercise is of equal importance. Broken wrists and arms from falls, as we age, are not uncommon.

Without proper diet and exercise, bone density deteriorates over time, leading to symptoms such as back pain, poor posture and fractures. A well-rounded fitness plan, including cardiovascular exercise, weight training and flexibility exercises, combined with a healthy food plan, will help to prevent bone loss as we age.

Blog post by Ally Wilson.