Lifestyle - Issue 131

LIFESTYLE EDITION - ISS. 131

LET'S TALK ABOUT VAPING PG

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CRACKING THE CODE ON MICROBIOMES PG

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WHAT YOU EAT CAN AFFECT YOUR WORKPLACE PERFORMANCE PG

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ASSOCIATE EDITOR

ASSOCIATE EDITOR

Brianna Connors

Derek Archer

EDITORIAL ASSISTANT

CREATIVE DIRECTOR

Ionuț Raicea

Aviana Roth

SOCIAL MEDIA DIRECTOR

PROJECT COORDINATOR

Mille Wright

Lillian Myers

CONTRIBUTORS

Justin Miller, Yuko Tabasa, Ionuț Raicea, Gaye Newton

A WORD FROM THE EDITORS Leading a healthy, well-balanced life is a challenging undertaking for many of us. New advancements in lifestyle or nutrition come to life daily, and the busy rhythm of our lives often prevents us from keeping up with what's fun and fresh.

Here at Top Doctor Magazine Lifestyle Edition, we are on a mission to bring these advancements to your attention and become a source of inspiration for those who want to live their lives to the fullest. Our contributors will constantly keep you up to speed with fresh, entertaining, and reliable content, from nutrition and travel to lifestyle choices!

We hope that our handpicked ideas will guide you towards self-realization, selfimprovement, and willingness to help those around you better themselves.

- Brianna & Derek

Let’s Talk About Vaping

11 Cracking the Code on Microbiomes

18 Prebiotic Snacks May Boost Healthy Gut Bacteria In Individuals With Obesity

18 Prebiotic Snacks May Boost Healthy Gut Bacteria In Individuals With Obesity

24 "Just a Little Workout" The Unexpected Link between COVID-19 and Exercise Addiction

08 What You Eat Can Affect Your Workplace Performance

15 These Are the Best Turmeric Supplements You Should Consider

20 Being Physically Active May Counter the Negative Effects of Poor Sleeping

22 Bringing Natural Ingredients Back into Skin Care

TABLE OF CONTENTS

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life is like riding a bicycle. to keep your balance, you must keep moving.

A L B E R T

E I N S T E I N

Let’s Talk About Vaping

By Ionuț Raicea All of us are familiar with the teenager’s drive towards rebellion. Whether through music, fashion styles, or behavior, those at a crossroads between childhood and adulthood are relentlessly searching for ways to prove themselves different, unique, and, therefore, worthy of belonging to a social group. For each teenager, the target, social acceptance, is identical; what differs is the path. Considering the mountainous pressure sitting on their shoulders, some teenagers might inquire into easier, instantly rewarding ways of making themselves known as “hip & cool.”

Unfortunately, some life choices bear consequences that impose themselves on the teenager’s future. More than twenty years ago, cigarette smokers made up more than 36% percent of all high school students across the U.S. Fortunately, through copious awareness campaigns and stricter regulations against tobacco smoking, fewer and fewer teenagers fall prey to nicotine addiction. However, what happens when the same drug is marketed in a prettier, shinier package? That is precisely what e-cigarettes, vape pens, and other vaping devices such as Juul propose – a healthier alternative to traditional smoking.

Why Do Teenagers Vape?

The response from teenagers is troubling, to say the least – in the U.S. alone, 27.5% of high school students use vaping products, and 5 million middle and high school students used e-cigarettes in the past 30 days.

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So this supposedly healthier way of smoking is nowadays prevailing amongst the young population, and why? #1 – Teenagers honestly believe that vaping poses fewer health risks than traditional smoking. #2 – Vaping alternatives are less costly than average cigarette packs. #3 – Vaping products contain a myriad of flavors, from apple to watermelon, that appeal to younger customers.

Why Vaping Is Not a True Alternative to Traditional Smoking Teenagers who fall into the vaping trap easily find “excuses” to defend their vice. As a rule of thumb, the most cited defense strategies against “non-vapers” revolve around the following beliefs: that vaping entails fewer chemicals than traditional smoking and that vaping is a prolific alternative to cigarettes.

However, do these beliefs hold water? Quite the contrary, according to scientific research, which found that the heated nicotine, the flavorings, and the other chemicals contained in the e-liquid formulas can cause long-term lung injuries and death. Furthermore, a concerning number of vapers add tetrahydrocannabinol (THC)-based products and CBD oil to their favorite e-liquids.

Although harmless fun to some, such products contain vitamin E acetate. This oily thickening agent sticks to the pulmonary tissue, aggravating lung diseases or EVALI (Ecigarettes or Vaping Use-Associated Lung Injury); quite the red flag, considering that we have already had a “vaping epidemic” with 60 casualties not long ago.

Still, vapers reject these statements and portrait vaping as a safe method for quitting smoking. How accurate is that claim?

If not true, then at least deceitful, since e-liquids contain nicotine, a highly addictive, toxic substance. With its harmful effects on blood pressure, adrenaline, and heart rate, nicotine is one of our society’s most culpable chronic lung disease, asthma, and cardiovascular disease culprits.

So how can a nicotine-containing product cause a smoker to renounce nicotine altogether? How can a drug that acts faster than heroin cause its own demise? Clearly, “chasing away the dog by inviting the tiger inside” could never work, and that is the main reason why the FDA disapproves of e-cigarettes as a quit-smoking aid. On the contrary, research pointed out that smokers who infrequently use e-cigarettes will only worsen their addiction; instead of substituting the problem, we must remove it altogether.

“But There Are No E-cigarette Toxicity Studies” When all lines of defense falter, vapers bring to light the last ace up their sleeves – lack of ecigarette toxicity studies. Although toxicity, oxidation, and inflammation were proven as side effects of vaping, no conclusive, long-term study that analyzes the physical effects of vaping has been concluded. In other words, the evidence is there, though not in sufficient amounts.

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Such a line of thought can be dangerous and discredit future research and awareness campaigns. We already have a precedent in traditional smoking – although popular in the first decades after WW2, traditional smoking lost its appeal at the end of the last century due to conclusive studies, awareness campaigns, and a shared interest towards health amelioration nationwide. A great victory for a healthy lifestyle, but what about the generations that indulged in excessive tobacco consumption before cigarettes lost ground? We would be wise to learn from this terrible lesson and look towards enhancing our children’s future in a smoke-free world.

There Is No Avoiding E-cigarette Risks It is chilling to read that nearly one in five deaths across the U.S. is cigarette-smokerelated and think that, someday, vaping will become as deadly, if not more. Despite the “cool” factor it might bring, vaping goes hand in hand with troubling health risks. From periodontal disease and irritation to cell dysfunction and DNA damage, vaping is taking a heavy toll on our younger generations.

However, positive change is waiting right around the corner. For those who want their lives to take a turn for the better, we are here to tell them that quitting is easier than it sounds! If you are ready to enhance your wellbeing, make sure that you check out the following webpage for FDA-approved smoking cessation options.

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What You Eat Can Affect Your Workplace Performance

By Victoria Cook

A recent study has proven what we have always known and feared: eating unhealthy foods can have immediate adverse effects on the workforce. However, don’t trash your favorite burger and throw out your drafthouse beer in despair just yet. The study answers the question, “Does a healthy lifestyle matter?” and in this article, we’ll cover the study and ways to jumpstart your healthy eating lifestyle. (The benefits are worth it!)

Eating healthy may seem like a no-brainer, but doing so can be difficult when working and you don’t feel like you have the energy to make yourself meals. Each person is different and will have dietary needs that vary depending on weight, height, body fat percentage (BFP), body mass index (BMI), and any dietary restrictions and needs.

The Repercussions of Eating Unhealthy

Ideally, your healthy diet will consist of tasty, nutritious foods that meet your dietary needs. But you first have to know what your dietary needs are to ensure they are being met.

Researchers Seonghee Cho and Sooyeol Kim assessed the psychological and physical effects of eating unhealthy foods, focusing on food consumed after work. Psychological results, such as guilt, came shortly after eating food the person perceived and felt was unhealthy. The physical results showed themselves in the morning through diarrhea, stomach aches, and bloating.

According to their study, these results affected evening workplace performance. The results cannot indicate an exact percentage of decreased efficiency in the workplace, but they do show that what we consume has the power to influence how we feel for the rest of the day and the next.

Other studies have also shown that eating healthy can increase productivity. Giving your body the nutrients it needs improves your mental capacity, stabilizes hormones, improves your immune system - the list goes on and on.

What’s a Healthy Diet Anyway?

To begin, let’s determine your calorie intake. Using this free tool, you can determine your required calorie intake based on your current activity level, age, height, and weight. You can also use the calculator to determine your BMI and BFP. These will help you determine if you need to bulk up or slim down.

Once you’ve determined your required calorie intake, you should consider what vitamins you eat. How you feel can be a good indicator of vitamin deficiency. If you find yourself constantly tired even after 8 hours of sleep, you may not be getting all the nutrients your body needs to sustain itself. There are vitamin deficiency tests available if desired.

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Spice Up Your Food Life Finding the foods that work for you can take some experimentation, but the general standard of eating includes daily servings of vegetables, fruits, and whole grains. The key is to incorporate healthy foods as the bulk of your diet and have unhealthy foods as planned treats. You are seeking a balanced diet.

Your meal times can also be savory and fun. A strawberry banana smoothie, stuffed peppers, and chicken tostadas are all great foods to eat. If you like playing in the kitchen, try out some of these recipes. You may find a new favorite, and they don’t take longer than 30 minutes to cook!

Watch your portion sizes and make sure you don’t overeat. If you feel full but know you could eat more, do not indulge. Eating after your body has had enough can throw off your digestive system and make it harder to recover. Treat yourself weekly and avoid overindulging.

Have Someone Cook for You If you find yourself exhausted at the thought of cooking for yourself after a long day of work, you have options other than a greasy fast food sub!

We’ve listed below some of the latest food services that give you tasty, healthy options with minimal effort.

HelloFresh Ranked as the #1 meal delivery service, HelloFresh gives you the option to indulge your eyes and stomach by ordering meals you want to try. They send you the ingredients and the recipes for easy assembly. You can save time and money by skipping grocery shopping and having your meals almost ready to go.

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Daily Harvest Don’t want to bother with cooking in the kitchen? Daily Harvest offers healthy pre-made meals ready to go. Their commitment to fresh produce does come with an increase in price per meal, but their occasional deals can offset the price. This meal plan is perfect for the foodie wanting organic whole foods.

Huel An up-and-coming company, Huel sells readymade meals in the form of vitamin powder. All you have to do is add water. Huel’s unique take on swapping out meals for smoothies (which contain essential nutrients) has set them apart from other food delivery services. If you don’t like the hassle of cooking, grocery shopping, and pondering where to go for lunch, Huel is suitable for you. Did we mention you save money with them, too?

Get That Increased Productivity!

We all want to live easier lives, and eating well is one foundational way to build lives of longevity and health. We make our future selves grateful for the low-fat enchilada we eat today. Eating affects our wellbeing, and it is up to us to be responsible for the food and drinks we consume.

The benefits of eating well far outweigh the short-term benefits of satisfying our cravings.

When you come off from work, enjoy what you eat and always choose healthy foods. You can go further in your career and life if you do.

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An Exclusive Interview with

Dr. Sabine Hazan

By Ionuț Raicea

Cracking the Code on Microbiomes "Are you telling me I can't do this?

Well, watch me."

For all the women who are bringing change and improvement into the world of medicine daily, this motto stands as their essence, as the energy constantly pushing them forward.

Couple that with juggling children, a household, and a married life, and you've got yourself a genuinely modern superhero, one who sees no obstacles but challenges, one who enjoys the pleasures of climbing a mountain more than reaching its summit, one who constantly builds bridges for their kind towards unchartered territories.

No Roadblocks, Just Challenges Having decided to pursue a career in medicine in order to "understand life and death and where do we go after we die, if we go somewhere," Dr. Sabine Hazan, a specialist in gastroenterology, internal medicine, and hepatology, and founder & CEO of the Malibu Specialty Center and Ventura Clinical Trials, explored numerous medicine fields, from Cardiology to Neurology, before settling into the GI Medicine path.

That is when people started throwing hurdles into her way; reasons such as possible future pregnancies or potentially becoming the first woman GI fellow at the University of Florida.

With the "Are you telling me I can't do this? Well, watch me" motto on her radar, Dr. Hazan graduated with the Dean's Research Award from the University of Florida after successfully becoming a mother. "I ended up delivering my baby on a Friday by C-section, and I was back at work on a Tuesday." Not only that, she's still happily married to her cardiologist husband after 27 years, even though "most doctors get divorced right away."

"Mothers to Children, Mothers to Patients" The battling spirit exhibited by Dr. Hazan describes the approach of thousands of female doctors who have stepped up as genuine leaders during the COVID-19 pandemic. "We look at the frontline of women doctors that are treating COVID-19 patients right now, and it's incredible.

They've all stepped in the leadership as women physicians to take on this virus and, and treated and doing clinical trials on research." Although the pandemic left both physicians and patients scraping for energy and the will to keep battling the virus, Dr. Hazan and her colleagues saw a way out of this state of events by forming a tightly knitted group, where members dashed to safeguard each other's backs throughout this crisis.

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For women, Dr. Hazan sees patient care as a maternal responsibility. "We are mothers to our children, but also mothers to our patients a little bit what we feel for the patient. We listened to them. There was a survey that was done on women in medicine and, and women actually are better doctors than men are because they listen better."

Exploring the World of the Microbiome Following the "always things to discover" mindset, Dr. Hazan managed to expand our knowledge of the microbiome, the "genetic material of all the microbes that live on and inside the human body."

With a specific focus on the Clostridium difficile, a bacteria that we can catch through antibiotics, Dr. Hazan's research on ways to alleviate diseases such as Alzheimer's, autism, Crohn's disease, Parkinson's, etc. by repairing the microbiome. From her medical experience, she observed how gastrointestinal issues frequently accompany these diseases. As such, Dr. Hazan's hypothesis states that an amelioration of the microbiome plays a fundamental role in alleviating disease symptoms.

What is the basis for Dr. Hazan's approach? Aside from clinical trials and enormous amounts of data, Dr. Hazan discovered that fixing the microbiome requires a personalized approach from patient to patient. "Too often, the one-pill-fits-all is just wrong. We're all different. We all have different fingerprints, different microbiomes. How can we possibly be similar and require the same treatment, the same food, the same pill? There's a reason why Mediterranean people eat Mediterranean food, and Mexican people eat Mexican food, and Japanese eat Japanese food."

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Repairing the Microbiome through Familial Fecal Transplant Keeping this observation in mind at all times, Dr. Hazan descends into the depths of the microbiome to understand the nature of the issue and ascertain whether the problem lies in poor diet or somewhere else. "We go super deep to understand the depth of the microbiome, and that's what we've done with every patient." By using approaches such as familial fecal transplant, Dr. Hazan is confident that medicine will find a way to ameliorate severe conditions such as autism in the future.

Although in its infancy, Dr. Hazan's hypothesis is showing clear signs of future success. "When I started this path, I told all my patients, 'I don't have any answers. It's all a hypothesis, but we have to start somewhere.' Research starts with the idea that a familial fecal transplant might be an answer. And then you continue with another idea and another idea, and that's how we achieve success."

"There Are Always Things to Discover" Although still at the surface of the microbiome ocean, Dr. Sabine Hazan sees herself as a pioneer in this field, a pioneer for women who want to expand the field of gastroenterology. However, this privilege always goes hand-in-hand with strenuous work, and Dr. Hazan feels ready to rise to the challenge. "For me, it's all about being a leader to guide other physicians to practice the art of medicine. We should never be stopped to ask questions. We should always ask questions, and we should always keep the train moving. Once you stop advancing science you stop innovations. There is always something new to discover."

Here at Top Doctor Magazine, we stand by Dr. Hazan's diligent approach to discovering the mysterious world of the microbiome. If you would like to expand your knowledge on this subject, make sure that you check out the following website. Furthermore, if you would like to assist Dr. Hazan in her mission, you can always contribute with donations at www.microbiomeresearchfoundation.com.

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These Are the Best Turmeric Supplements You Should Consider

By Brianna Connors

Turmeric belongs to the ginger family, and we source it from the turmeric plant. You may have heard of people using ground turmeric root as an essential spice and flavoring agent. However, did you also know that turmeric has excellent anti-inflammatory and healing properties?

Since ancient times, turmeric has been an active healing agent for several medical conditions, and people now consume it in capsule form. The turmeric plant produces the curcumin chemical, which lends the ingredient its vibrant yellow color.

If you have been taking turmeric supplements previously, you noted that the primary ingredient in it is the ground turmeric root. However, other ingredients are also present that delivers a significant boost for our health and bodies.

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Here are some of the best turmeric supplements you should consider using to experience the best benefits of this natural agent:

1. Persona Turmeric Capsules The brand claims that this supplement will boost recovery and relieve you of stress. If you have concerns regarding any health conditions, you can fill in an online assessment. Based on your assessment, the representative team sends you product recommendations that are particularly beneficial for your condition.

The turmeric capsules by Persona do not contain gluten, nuts, soy, lactose, dairy, or any allergens.

The supplements contain the following ingredients: · Ascorbyl palmitate · Vegetarian capsule (water, cellulose) · Hypoallergenic plant fiber (cellulose) · Bioperine black pepper and fruit extract in a standardized form · Turmeric extract in a standardized form

2. Pure Formulas Curcumin For those with dietary requirements, Pure Formulas Curcumin is an excellent hypoallergenic supplement. It can cater to a range of dietary needs and is a pure formula made in the US. It does not contain GMOs, wheat, peanuts, egg, and gluten.

You can also use this supplement without any apprehension or hesitation because it comes with GMP certification for good manufacturing practices. Here are the noteworthy ingredients you will find in Pure Formulas Curcumin supplements: · Vegetarian capsule (water, cellulose) · Hypoallergenic plant fiber (cellulose) · Fruit extract and Bioperine black pepper in a standardized form · Turmeric and root extract in a standardized form You can consume one to three capsules daily between your mealtimes, as per the recommended serving.

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3. Care/of Turmeric Capsules You can find supplements at Care/of that specifically cater to your individual health needs. In addition, this brand sends you a questionnaire to fill, which allows them to gain information about your specific health conditions.

Based on the questionnaire, the representatives recommend the proper supplements for you. For example, the turmeric capsule by Care/of is non-GMO, vegetarian, and gluten-free. Because these capsules are free of active ingredients, such as black pepper, you may experience minimum curcumin absorption.

In each liquid capsule, you will find the following ingredients: · Yellow beeswax · Capsule (hypromellose) · Sesame seed oil · 100 mg extract of turmeric supercritical · 250 mg turmeric aqueous extract · Sunflower lecithin While you will not find a recommendation for serving size on the bottle of these capsules, the best approach is to take these with food or drinks.

4. Swanson Curcumin Complex Swanson offers various supplements for your health, including curcumin and turmeric as active ingredients in many. The brand recommends a serving size of two capsules per day, which you can take once or twice daily with water and food. · Silica · Magnesium stearate · Microcrystalline cellulose (plant fiber) · Hypromellose (vegetarian capsule) · Fruit and Bioperine in a standardized form · Curcumin complex in a standardized form

Final Thoughts Turmeric supplements with a co-administration of curcumin along with piperine can boost curcumin bioavailability. In addition, you will find piperine as an active compound in black pepper and a helpful agent in increasing the absorption rates.

This is primarily the reason why a majority of turmeric supplements contain curcumin with piperine. However, you can find scores of turmeric supplement varieties online as well. Apart from the supplements, including turmeric in your diet, whether in spice form or drinks and smoothies, will be highly beneficial.

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Prebiotic Snacks May Boost Healthy Gut Bacteria In Individuals With Obesity

By Yuko Tabasa

People concerned with obesity are actively taking care of their gut health by managing their microbiome. Thanks to popular podcasts like the Joe Rogan Experience or the trendy Butts and Guts Podcast, a growing number of consumers in America are incorporating probiotics in their diet and supplementation to optimize their immune function, mental health, and body weight. However, one thing that is often overlooked in maintaining a healthy digestive tract is prebiotics.

What Are Prebiotics?

Wait, what? Now you’re probably thinking, “What’s the difference between probiotics and prebiotics?” Probiotics are the good bacteria found in your body that aids in good digestion.

However, since these bacteria are also living creatures, they need sustenance to live and do the job of helping your digestive tract.

Prebiotics are the specialized plant fibers that act as fertilizers for probiotics. These prebiotic fibers are non-digestible carbohydrates that promote the growth of beneficial bacteria in the gut. So to put it simply, prebiotics is the “food” of probiotics.

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Can Prebiotics Help with Obesity?

For individuals looking to manage their body weight, one key area of focus is gut health.

People are now choosing to prioritize probiotic foods such as kimchi, sauerkraut, and kombucha. These probiotic-loaded guts would be healthier when paired with the crucial prebiotics that nourishes the little gut helpers living in our digestive tracts.

Researchers are still examining the exact link between the high-fat Western diet and poor gut health. Currently, the working theory finds that changes at the microbial community-level impact obesity. While the role of the gut microbiota as a factor in obesity isn’t fully understood at the moment, the evidence strongly suggests a linkage between the presence of prebiotics and probiotics with decreased levels of obesity.

5 Prebiotic Snacks That Can Clean Your Gut To help you out, we decided to round up five delicious prebiotic snacks that can help you power the probiotic symbiotes cleaning out your gut:

Miso Soup

Artichoke Hearts

While known as a probiotic snack thanks to the fermented soybean paste and koji (enzymes created by a rice mold), the comforting soup is also rich with prebiotic vegetable fibers. Remember not to serve at boiling temperature so that the prebiotic elements of the dish stay alive.

Not everybody is a wiz in the kitchen or has the time to cut their artichokes for snacks. But if you look for canned or frozen artichoke hearts, you get almost all of the prebiotic benefits with a lot less hassle. Sauteed or roasted with olive oil can be its little snack, but it can also enhance any dish or salad as a vegetable side.

Chicory Root Coffee Chicory root is almost 70% inulin, a fiber that the human body can’t digest. This makes it perfect for feeding the good bacteria in your gut so that you can keep things moving. In addition, the root has a taste and flavor profile similar to coffee, albeit certainly woodier. In New Orleans, mixing chicory coffee was originally a way of saving coffee beans; today, however, it’s an option for people trying to lessen their caffeine intake and meeting their prebiotic needs. So, while chicory root is popping in several dishes today for its many benefits, the high dietary fiber content makes it a go-to for gut-health-minded coffee drinkers.

Flax Seed A recent study in mice showed that flaxseed fiber ferments in the gut improve health and reduce obesity. Flaxseed is fantastic for prebiotic health and has numerous other benefits, such as being high in protein and rich in Omega-3s. While flaxseed is popular in baking, an overlooked culinary option is flaxseed as a breading on chicken or seafood.

In a pinch, it’s super simple as a topping on a dessert or just blended in with a smoothie.

Just be sure to store it properly in the freezer for a longer shelf life.

Pistachios Pistachios are one the most accessible snacks to get a good amount of prebiotics without any prep. These legumes are considered a tremendous prebiotic snack because they are loaded with fiber and polyphenols. At the same time, you get many other benefits in this nutrient-dense nut, such as unsaturated fat, protein, and antioxidant compounds. It’s tasty on its own, but you can always use it as a topping on yogurt or mixed in with a dessert.

So you see, it isn’t hard to incorporate prebiotics into a nutritional diet at all. Plus, there are still so many tasty and prebiotic-rich snack options that we didn’t get to include on this list. If you want to improve your gut health or know someone struggling with obesity, you might want to try substituting your next bag of potato chips into one of these yummy good-for-your-tummy snacks.

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Being Physically Active May Counter the Negative Effects of Poor Sleeping

By Esther Oladapo Sleeplessness is seemingly harmless; however, the 50 to 70 million Americans who suffer from chronic sleep disorder and wakefulness argue otherwise. Sleep loss and sleeping disorders, according to NCBI, are common, yet often overlooked health issues. While medically approved drugs can correct sleeplessness, a few studies have shown that physical activities certainly play a part in countering and correcting the adverse effects of poor sleeping.

This medical condition rarely makes the headlines, so much so that more than 80 percent of people with clinical sleepdisordered and un-rhythmic breathing remain undiagnosed. Clinically, sleep loss can lead to many direct body dysfunctions, including diabetes, hypertension, cardiovascular problems, depression, and impaired glucose tolerance—and these are just the direct effects. Indirect effects of sleeplessness include increased alcohol use, increased night eating, and obesity.

A long-term study of 380,000 middle-aged men, published in the British Journal of Sports Medicine revealed, amongst other data, that: 1. Physical activity and good sleep have synergistic effects on health.

2. Higher levels of physical activity may significantly impact the negative health impact of poor sleep.

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Furthermore, the research showed that, out of the 15,500 participants that died, 58% died from cancer, 26% died from cardiovascular disease, 12% died from coronary heart disease, 3% from blood clot stroke, and 2% from brain bleed stroke. The research monitored the men for disease symptoms, especially coronary heart disease, stroke, and different cancers— which are complications of sleeplessness and a sedentary lifestyle. Altogether, more than 43% of the men died from cardiovascularrelated diseases and stroke.

On the other hand, there were other people who seemed to age well and lived relatively healthier than those who died from cardiovascular symptoms, cancer, and stroke, within the observation period. They included: Slim men Younger men Men who consumed more fruits and vegetables Lived a less-sedentary lifestyle People who were more financially stable.

Never smoked People who had no mental health issue Drank moderate alcohol While the research has its limitations, mainly because the researchers relied on self-report, it still shows that a heightened physical life can help combat the adverse effects of sleeplessness.

How Does Exercise Help Sleep Numerous people report that daytime workouts allow them to sleep better at night.

Other people also report that exercising an hour before bedtime keeps them up at night.

Aerobic exercise releases endorphins, chemicals within the body that relieves stress and pain. Albeit their stress-relieving capacity, endorphins can trigger happiness in a pattern similar to morphine. Therefore, exercising at night may improve your body's willingness to sleep, or it may trigger a positive and happy headspace, keeping sleep away.

In a review on the effect of aerobic exercise on sleeplessness and insomnia, Charlene Gamaldo, M.D., the medical director of Johns Hopkins Center for Sleep, revealed that exercises and physical activities help sleep.

However, "there's still some debate as to what time of the day you should exercise."

You must listen to your body when implementing exercises to dampen sleeplessness and its effects. There are two effects exercising can have on your night-time sleeping:

Physical activity not only corrects sleeplessness but also improves the quality of your sleep and the quality of your life. Medical practitioners recommend at least 30 minutes of, preferably, aerobic physical activity in a day. The positive consequences of a lifetime routine of physical activities include: Reduced susceptibility to a heart attack.

Lowers the possibility of type-2 diabetes.

Improves your bone and muscle strength, limiting the aging effects of osteoporosis and sarcopenia.

Helps manage your weight.

Reduces cholesterol level.

It improves your mental health and helps you sleep better.

The valuable thing about physical activity is that you can do what you love to do the most and move your body around. Even if you do not like to spend so much time at the gym, you can play your favorite sports in the neighborhood or have a walk with a friend every evening. As long as you can keep your body moving for thirty consecutive minutes, you will be healthier and sleep like a baby.

First, you may sleep well at night if you exercise during the day.

Second, suppose your body releases too many endorphins during exercise, you may still suffer sleeplessness even after exercising at night. In the case of the latter, you may exercise in the early evenings between 6 pm and 7 pm to give your body enough time to lower the endorphin levels and put you to sleep much later around 10 pm.

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Bringing Natural Ingredients Back into Skin Care

By Yuko Tabasa

As conscious living is becoming more ontrend these days, beauty brands find themselves steering away from chemicalbased concoctions. Instead, they are going back to the ancient roots of incorporating natural ingredients into their products. These tried-and-true skincare rituals made from organic substances such as fruits, nuts, and seeds have permeated ancient cultures and are now making their way back to the forefront of modern beauty regimes.

Rice Rice was more than just a staple food for Ancient China and Japan. Rice or rice water, to be more exact, is the 1000-year-old secret that East Asians use to keep their skin soft, young, and blemish-free.

Rice water contains numerous benefits; it brightens, tightens, hydrates, and evens skin tone, which is why many skincare brands are now using rice extract as the main ingredient for toners.

Dead Sea Mud The Dead Sea in Israel is an enormous resource for natural minerals with cleansing and exfoliating properties, solving the mystery of why dozens of brands have developed their own versions of Dead Sea mud masks.

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Mud masks can remove impurities from the skin, unclog pores, and absorb excess oil. Research even supports that the Dead Sea’s mud has a high mineral concentration that can inhibit some types of acne-causing bacteria.

Rosehip Oil Aside from being a decorative ornament in the garden, herbalists from Ancient Rome recorded a myriad of ways to prepare roses and extract their medicinal properties from every part of it, including the petals, fruits, and seeds - which is where rosehip oil comes from.

Rosehip oil quickly became a crowd-favorite for skin moisturizers because of its nourishing fatty acids. A 2015 study also found that oral rosehip powder intake can significantly diminish wrinkles and improve moisture and skin elasticity.

Melipona Honey Melipona honey is made by stingless Melipona bees. The Ancient Mayans, who were experts at cultivating this rare honey, called it “the nourishment of the sun” because of its healing properties. Since its discovery, Melipona honey has been an essential part of traditional medicine and now beauty and skincare.

Turmeric Turmeric is more than just a flavorful addition to your dish. This bright yellow-orange spice is linked with numerous health and cosmetic benefits too. Research has shown turmeric to be capable of healing wounds quicker, fighting eczema and psoriasis, preventing acne breakouts, reducing acne scarring, and brightening skin.

And though it may be a relatively new skin treatment in Western parts of the world, turmeric has earned its street cred from centuries from Indian and Pakistani women who have been applying a special turmeric mask before their wedding day. The mask application was part of a traditional wedding ritual as they believed the turmeric helped cure any skin problems the night before the wedding and made the bride more beautiful and glowing the next day.

Beauty face masks with Melipona Honey as an active ingredient have increasingly become popular for their antimicrobial, antioxidant, anti-inflammatory, and regenerative properties. They are perfect for people with dry and acne-prone skin.

If you’re thinking of making the switch to using more ethical and intentional beauty products, try searching for brands that use some of the natural ingredients that were just mentioned. You will find that there is quite a ton, and using products with cultural backgrounds might be the trick to help you liven up an otherwise dull skincare routine.

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"Just a Little Workout"

The Unexpected Link between COVID-19 and Exercise Addiction

By Yuko Tabasa

While it's no surprise that stay-at-home pandemic restrictions have led to deteriorating levels of mental health and physical fitness, there is now growing evidence that dangerous levels of "exercise addiction" may be on the rise as well. As the world deals with the global healthcare crisis, addiction experts are currently looking at the detrimental physiological and psychological effects of excessive exercise and how it relates to the reality of living during the COVID-19 pandemic.

What is Exercise Addiction?

Exercise addiction is on the rise, but what exactly is it? According to the American Psychiatric Association's DSM-5 (2013), exercise addiction is not a formal clinical diagnosis. Why? Because It's more common for clinicians to conceptualize it as a behavioral pattern rooted in body dysmorphic disorder, eating disorders, substance abuse, anxiety, panic attacks, or other psychiatric disorders. Patient exercise and fitness are generally positive, so it's exceedingly difficult for clinicians to distinguish between a regular gym enthusiast and an unhealthy addiction. However, DSM-5 does have criteria for behavioral addiction. Similarly, exercise addiction can be identified by lack of control, intention effects, excessive exercising time, increasing tolerance, withdrawal symptoms, reduction in other activities, and insistence on continuing exercise in the face of physical, psychological, or interpersonal problems (Downs et al., 2004).

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Pandemic Factors Leading to Exercise Addiction Studies suggest that at least 3% of the population experience exercise addiction. Here are some possible factors that lead them to exhibit such behavior.

Exercise as a Coping Mechanism People are using exercise to cope with stress. Examples of this could be having multiple intense workouts a day while avoiding other life commitments (even with injury or in pain). Along with the pandemic's social distancing measures and closure of gyms, most people were confronted with a radical shift in their daily habits and routine. This shift into training at home has doubled fitness equipment sales, and companies like Peloton are surging. Still, the combination of emotional stress and lack of scheduling structure has dangerously given opportunities for many coping with the pandemic to over-exercise. In the uncertainty of the pandemic, it's not uncommon for people to try and numb the pain of the emotional trauma and crave the sense of control that exercise provides.

Pressure from Social Media Secondly, there is significant social pressure as well. For most people, COVID-19 has a heightened attachment to social media on their devices. For example, fitness influencers on Instagram and "pandemic fitness challenges" on social media have become popular with a broad audience of vulnerable and mentally stressed viewers. In addition, the pandemic has made more people insecure about their bodies, with studies showing the fear of gaining "quarantine weight" has increased eating disorders among female teenagers by as much as 30%.

Unprofessional Training Methods Another major contributor to exercise addiction is the informal setting itself. At home, there is more likely less structure which allows for over-committing time to exercise. And with social distancing, the lack of fitness professionals, or adequately maintained equipment, physical therapists are reporting rising numbers of injuries occurring at home.

A Link to Substance Abuse Lastly, there seems to be some addiction crossover between the spike of drugs and alcohol with exercise to deal with COVID-19. In June of 2020, the CDC reported that 13% of Americans had increased substance use as a coping mechanism for the emotional stress of the pandemic.

Researchers are now seeing a link between substance abuse patterns and the addictive rewardseeking behavior found in pandemic exercise addicts.

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In both cases, the abnormal inhibition systems in the addicts interfere with the decision-making systems of the brain. A spike in the use of performance-enhancing drugs is the natural confluence of these two addictions. So when a person gets injured and can no longer exercise, those with addictive tendencies turn to alcohol, opioids, and fentanyl.

Exercise Addiction Treatment in the COVID-19 Age One thing is clear: professional help is needed to deal with exercise addiction. Clinical professionals such as certified coaches, sports psychologists, dieticians, therapists specializing in addiction and recovery, and physical therapists are all part of the solution to treat overexercising.

Every case has a different psychological underpinning, sport-specific goal, or possibly traumatic source fighting a perceived lack of control. One troubling issue with exercise addiction, and addiction in general, is that addicts rarely realize the state of their involuntary compulsion. For many, individuals practicing "moderate exercise" is a totally foreign concept compared to their craving for excessive, intense, and excessive exercise. Without awareness of underlying behavioral disorders, there will always remain a high risk of relapse or exercise dependence. (Freimuth et al., 2011).

Pandemic Stress Continues Unfortunately, the underlying COVID-19 pandemic stressors continue to complicate matters.

Addiction resources are costly, and those addicted to exercise often have limited resources for professional treatment. One underappreciated aspect of addiction treatment is that it is rarely covered under most insurance plans. This leaves people with few options for care, as panic attacks and anxiety continue to increase along with the pandemic. In addition, COVID-19 has no shortage of disruptive stressors like travel restrictions, quarantines, lockdowns, and variants always looming. Therefore, the medical health community should prepare for exercise addiction to continue to rise for the duration of the pandemic.

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