5 Benefits of B12 IV Therapy

Originally posted on iveeapp.com by Baasimah Sabir | Jul 7, 2020

by Baasimah Sabir | Jul 7, 2020 | Uncategorized | 0 commentsb12 IV

To B or not to B(12), that is the question. But you might be wondering, what is B12, and why is it so important? And what does B12 IV Therapy do for my body? Well, keep reading on to find out more! 

What is Vitamin B12? 

Vitamin B12 helps your body create red blood cells, and prevents anemia. It also supports bone health and the production of healthy hair, skin, and nails. 

If you are deficient in this vitamin, you might experience weakness, heart palpitations, and vision loss. Populations that are most prone B12 deficiency are older people, on a vegan diet, and those with gastrointestinal disorders. 

Now that you know the importance of having B12 in your body, you might start to understand why B12 IV therapy has become pretty popular. So what happens if we combined the two, and what are the benefits of B12 IV therapy? Keep reading on to find out more! 

Fast results from B12 IV Therapy 

In general, IV therapy has a whole host of benefits. The most important one is that there is almost 100% guarantee that your body will absorb all of the vitamins and minerals within the IV treatment. Because of this, the results are immediate after your treatment, which is especially important for someone that is lacking in vitamin B12.

Thirsty? 

b12 IV

Not only do IV treatments contain other antioxidants and minerals that are amazing for your body, but they immediately hydrate your body as well. Why? Because the IV treatment goes directly into your bloodstream, delivering fluids quickly throughout the rest of your body. Not only will you be getting B12 into your system quickly, but you will also get hydrated instantly.

Feeling sleepy? 

b12 IV

If you’re one of those people that has to hit the snooze button at least three times before you get up in the morning, B12 IV therapy might be the treatment that you are missing. One of the first signs of a B12 deficiency is feeling tired and having a lower energy level. With B12 IV treatment, you can regain all of that lost energy, and finally, be the morning person you were meant to be (or at least try). 

Don’t worry, be happy! 

If listening to Bobby McFerrin isn’t improving your mood, perhaps it’s time to invest in a B12 IV infusion. B12 plays an essential role in metabolizing serotonin, which is responsible for regulating your mood; a deficiency in this will lead to feeling down in the dumps. A deficiency in B12 is also linked to an increased risk of severe depression. A B12 infusion could help prevent this risk, and help improve your mood as well. 

Heart Healthy 

B12 helps reduce the amino acid called homocysteine, which is produced when your body starts breaking down proteins. Having a high level of homocysteine is linked to an increased risk of heart disease. Having a B12 IV infusion helps reduce the risk of this, leading you to live a healthier life. 

You know the benefits of a B12 IV infusion, so the only question left is when will you book your drip? With B12 focused packages like “The Productivity Boost” or “The Refresh,” IV treatment companies ensure you get your fix! 

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How To Vacation In Lockdown

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The lockdown has made vacationing tough. It’s not as if you’ve got plenty of options, and the ones that you do have come with plenty of risks. With the gamble of contracting the virus and getting stuck in a foreign country for a couple of months, it’s easy to see why people are staying put!

Still, restrictions are letting up, making it a perfect time to branch out a little. After all, it’s been a long four months, and it might only get longer. Therefore, taking the opportunity for a break will disturb the current monotony and help if there is a second wave of the virus.

If you’re searching for vacation inspiration during a lockdown, here’s what you need to know.

Stay In The Country

It’s obvious, but it needs repeating – the best option is a staycation. Your home nation has plenty to offer, especially as you’ve probably taken the chance to explore more exotic countries in the past. As a result, you’ve got lots of towns and cities to visit, all of which have tons of incredible sights and attractions. Plus, you can hire an RV and make it feel holiday-like without taking unnecessary risks. As long as you and your family are the only ones in the vehicle, it’s a safe bubble that should remain COVID-free.

Don’t Leave The House

Staying in the house doesn’t sound like a vacation! Okay, so you should go outside and enjoy the beautiful weather after being cooped up for months. However, what you shouldn’t do is feel like you must buy a hotel for a week and sleep in a different bed. Although it’s currently novel, it’s bound to be expensive and unsafe since it’s almost impossible for establishments to reduce the chances of infections. Thankfully, the body requires downtime to restore itself, so any time off is healthy, even if you only spend it relaxing at the local beach.

Travel Heavy

Traveling light is typically your friend as it never pays to lug around clothes that you won’t wear. In a world where the Coronavirus is at large, the opposite is true since the rules can differ depending on the area. In one state, for instance, you might require a face mask in stores, whereas it could be compulsory in every public place in another. Packing as many COVID essentials as you can fit into your suitcase should prevent you from getting caught out and fined.

Understand the Dangers

Always remember that you can’t eliminate the risk of infection. If you’re traveling out of your home and place of residence, you’re going to increase the odds of exposure. That’s not necessarily a bad thing as you could be willing to take the chance. If, for example, you live with your partner and don’t see anybody else, it won’t make a difference as long as you’re together. Still, it’s worth noting that a vacation is to take a gamble, even if it’s a calculated one.

Will you go on holiday during the lockdown? Or will you wait until the quarantine is over?

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4 COVID-19 Hacks SMEs Must Know

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COVID-19 has dominated the landscape for small, medium, and even big businesses. Unusually, it’s a situation that has leveled the playing field and put every company in the same predicament.

Like every other organization, you’ve been following the guidance to get your business up and running again. Whether it’s wearing face masks, using hand sanitizer, or reducing contact points in-store, there’s a lot of information flying around.

While most of it is essential, it’s the stuff you’re missing that is as crucial. After all, a single mistake in this environment could lead to a second spike. So, here are four pointers you might not know that you really should.

The Virus Survives On Nonporous Materials For 48 Hours

This is essential because putting up a screen and assuming that your shoppers are safe isn’t realistic. Studies show that the pathogens which cause the virus to spread can be recovered from the likes of glass and plastic for up to forty-eight hours, which is high compared to cloth, paper, and tissue. What this means is that you must clean surfaces often with bleach and disinfectant if you are going to highlight your desire to create a healthy environment for customers.

Installations Are Expensive

Of course, the flip side of the coin is that security installations aren’t cheap. They are necessary for now, and you have to use them if you want to start trading again, but you should be savvy about the material of choice. Nonporous fabrics aren’t realistic as they’ll break down almost instantly, which is why plastic is popular. However, more businesses understand the necessity of sheet metal manufacturers for financial purposes. After all, blackened steel is less likely to rust or erode as it’s galvanized and incredibly durable. Plus, it’s safe and easy to wipe down.

You Can’t Forget Online Security

The UK government recently released data that showed the Russian government was attempting to steal information relating to Coronavirus vaccines. What this proves is that hackers will take the opportunity to steal sensitive data as they see a chance while your attention is focused elsewhere. Thankfully, you can increase your company’s online security by migrating to SaaS-based systems that use robust platforms to withstand the risks. You’ve got to make safety a priority because digital thieves are patient and will wait for a mistake to exploit. Merely letting your security protocols dwindle is enough to make you a target.

Or Marketing

The world’s changed dramatically since the start of the outbreak four months ago. As a result, standard marketing messages appear lazy and out of place. They show that you haven’t bothered to transition, and rather than making you a thought leader, it cements the fact that you’re outdated. Although you never want to jump on the bandwagon, you’ve got to address the pandemic and customers’ concerns to encourage them to stay loyal. Remember that acting selflessly pays off as consumers recall your altruism.

Were you aware of these four Coronavirus-related impacts?

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Best Vitamins to Boost Immune System

Originally published by Baasimah Sabir on iveeapp.com| Jul 7, 2020 |

Best vitamins to boost immune system

Binge-watching the news lately? If so, you probably have heard the coronavirus attacks the immune system. The people who are most at risk are immunocompromised. The immune system is an essential bodily function that needs to be taken care of. It is the body’s primary defense mechanism against foreign organisms such as viruses and bacteria. If you’re looking for other ways to boost your immune system besides getting enough sleep and staying hydrated, maybe it’s time to try some vitamins! Take a look below for the best vitamins to help enhance your immune system:

Vitamin A

Vitamin A is integral to the development of the immune system, as well as boosting it. It also regulates cellular immune responses. This vitamin also has an antioxidant effect to help strengthen the immune system.       

Vitamin B 

Specifically, Vitamin B6, as it is vital to support your immune system by producing antibodies to help fight viruses and infections. Not only that, but this vitamin can support brain health by improving cognitive function. So yeah, treat yourself to ordering that salmon tonight, cause it’s packed with this vitamin! 

Best vitamins to boost immune system

Vitamin C

You knew this was coming, right? Obviously, we had to include this vitamin C, as it is a powerhouse when it comes to boosting your immune system! Out of all of the vitamins listed here, this is the one that you should’ve started taking, like yesterday. This vitamin is a powerful antioxidant that stimulates the production of white blood cells, which can help you fight off bacteria and viruses. It can also help produce antibodies, which can help fight against invading pathogens by binding themselves to foreign microbes, which helps neutralize them. 

Best vitamins to boost immune system

 Vitamin D

A deficiency in vitamin D can increase your susceptibility to infection and is linked to causing autoimmune diseases. Since we know you don’t want that (especially in this pandemic), it’s recommended to drink milk and get some sunshine. But when you go outside, make sure you use a facemask and stay 6 feet away from everyone else! #socialdistancing   

Best vitamins to boost immune system

Vitamin E

What a surprise, another antioxidant! Immune cells have higher concentrations of vitamin E, all the more reason to use it to boost your immune system! A deficiency in this vitamin will cause a decrease in cellular immunity. It helps the formation of red blood cells, which can improve blood circulation as well. Think about buying foods rich in vitamin E like spinach, sunflower seeds, broccoli, and kiwi. 

Iron 

Iron, which is found in hemoglobin, is a vital substance, and about 70% of it can be found in red blood cells. Red blood cells help transfer oxygen from your lungs throughout your body, including your immune system. Without this essential function, you’re going to start to feel tired and fatigued. This exhaustion will affect your immune system’s ability to fight off infections. 

Best vitamins to boost immune system

Selenium 

Selenium helps you lower the oxidative stress in your body, which can boost your immune system. A deficiency in this vitamin can harm your immune cell function and weaken the immune system’s response to potential threats such as bacteria and viruses. 

Zinc

Zinc is vital when it comes to your immune system because it keeps everything in balance. It can decrease the rate of infection by slowing down your immune system’s response. This helps control inflammation that can be deadly in your immune system. You can find Zinc in a bunch of foods such as oysters, yogurt, and chickpeas.

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Dangers of Dehydration & How to Prevent Them

Originally posted on iveeapp.com by Amber Theurer | Jun 5, 2020 |

Dangers of Dehydration

So we’ve all heard that dehydration is bad for you, but do we actually know why? If not, keep reading to find out, plus learn how to prevent the dangers of dehydration!

What is Dehydration?

Dehydration is when your body doesn’t have enough water to function correctly. Your body tends to lose water throughout the day by sweating, urinating, and even crying. But the water that is released should be replaced by drinking more water and eating various foods with water in them. However, most people (admit it, like you) tend to forget to drink water throughout the day and don’t realize that dehydration has hit. If you are sick, you tend to lose more water or don’t feel like drinking it, causing you to feel even more dehydrated. 

Symptoms of Dehydration

Some early symptoms of dehydration are fatigue, dizziness, and headaches. These are early warning signs from your body telling you to drink more water. Prolonged dehydration can lead to muscle cramps, fainting, confusion, and dry skin. Left untreated, more severe dangers of dehydration include heat stroke, seizures, and brain damage.

How to Prevent Dehydration

So now that we know what dehydration is and its symptoms, how do we prevent the dangers of dehydration? The first and most straightforward way is to understand the signs of dehydration, and as soon as you start to feel them, start drinking water! Read on to find more tips on how to prevent dehydration.

Switch out the water for…

sports drink! As they replenish your body with necessary electrolytes, sports drinks can come in handy when you are exercising. Just be sure that they are low calorie, so you are still making your workouts count! (Coconut water is a great option.)

Start eating!

You can also switch out the water for foods with a high concentration of water, such as melons, grapes, berries, and lettuce. They’re super helpful to increase your hydration, without having you drink all of your daily intake.

Bored with water?  

If you think plain old water is boring to drink, try some carbonated water, or add fruit for some added flavor! Teas and juices can also help prevent the dangers of dehydration. On the other hand, alcohol will not be helpful, as it dehydrates your body instead, so definitely avoid that when hydrating.

Can’t remember to drink water?

If this is your #1 issue that keeps you from staying hydrated, have no fear. Bring a water bottle with you throughout the day to always have easy access to drinking water. Some water bottles even have reminders to help you get an adequate amount of water every day, leaving no excuse to forget drinking! Another way to remind yourself to drink water is to drink one glass when you wake up, and one glass before you fall asleep. This can instill the habit of drinking water throughout your day.

And last but not least…

If you’re looking for a hydration reboot, IV treatments can supplement your water intake and rehydrate you. While you still need to practice other forms of hydration, IV treatments are a fast and convenient way to get and stay hydrated. Plus, just like drinking water, you can receive treatment while in the comfort of your own home!

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Biohacking Guide: How to Increase Your Overall Wellness

Originally posted on iveeapp.com by Amber Theurer | May 26, 2020 Biohacking Guide

What is Biohacking?

Biohacking is a way to hack (I’m sorry I had too) your biology through DIY methods. It covers a vast range of activities, such as sleep, diet, and even using technology to enhance the body’s natural capabilities. When combined, biohacking modalities can lead to an impressive improvement in your overall health. Here is a biohacking guide with different methods you (yes you!) can use to increase your wellness and live a much more fulfilling and healthy lifestyle! 


Hack Your Metabolism 

Metabolism is the process in which living organisms extract energy from their environment and use it to grow and develop. We use the food that we intake, and through chemical reactions inside of our cells, turn it into energy. The more energy we use, the more calories we burn. To hack your metabolism, make sure you are getting enough sleep every night – for an adult, 8 hours is usually ideal. Another way to improve your metabolism is to regulate stress. Stress releases hormones that encourage fat storage and slow metabolism. Self-care methods like meditation and exercise can help reduce stress and heighten your metabolism. Speaking of food…

Hack Your Diet

Dieting —if done correctly — can improve both your physical and mental wellness. Intermittent fasting, when you don’t eat for an allotted time, can particularly help in doing so. Intermittent fasting can promote weight loss, reduce blood pressure, lower cholesterol, and boost brain function. It can be done in a myriad of ways, so pick which method will work best for you and your body. While fasting, you want to abstain from foods that are high in sugar, alcohol, and turn to superfoods.  If you’re not a fan of fasting, you can also try taking supplements such as magnesium, which you can find over the counter at your local drugstore. This supplement can increase your overall wellness by reducing anxiety and heart disease. As with any supplement, be sure to consult with your doctor before you take magnesium.

Hack Your Mind 

Your body can only work as well as your mind can. So, when following a biohacking guide, paying attention to your mental health is just as important as your physical health. One way to care for your mind is to keep a gratitude journal, where you can reflect on the top 3-5 good things that happen to you each day. Doing so can help reframe your mindset into a more positive one. Meditating when you wake up or before going to bed can help you keep you clear your mind. Meditation can also increase your awareness, focus, and relieve pain related to stress. Stay mentally sharp by exercising your brain with activities such as reading or Tetris. You can also challenge your usual mental patterns by picking up a new hobby, such as photography or learning a second language.

Hack Your Skin 

Your skin is your largest organ and your body’s first line of defense against toxins. Therefore, skin health is more important than you may have once believed. Take a look at your current skincare and makeup products, and start tossing out the ones that aren’t vegan or use animal testing. Many of these products are likely to have harmful toxins, as the United States has only banned or partially banned 30 ingredients used in skincare and makeup products. Many commonly-used skincare ingredients are linked to cancer and can break down your skin overtime through hormone disruptions. Try switching to brands such as Adorn CosmeticsIlia, and Credo to clean up your beauty routine!

…And the Biggest Hack of Them All

 Cue the drumroll please for EARTHING! Haven’t heard of it? It refers to walking, sitting, working, and even sleeping outdoors on the bare ground. Why do this, you ask? The earth transmits electrons from the ground to our bodies when we let our bare skin touch it. Studies show that earthing can reduce stress and pain, as well as improve our sleep. Earthing is quite possibly the simplest way to up your wellness game. However, you might want to wait until this quarantine is lifted to try this hack out. #stayathome

Ready to Optimize Your Whole Self?

Using this biohacking guide, you can begin to step into a better you and improve your wellbeing. If you implement these methods and still want to take your health to the next level, we recommend trying higher-level modalities, such as IV treatment, red-light therapy, and sensory deprivation.  These methods can help you boost your immunity, flush out toxins, and accelerate muscle recovery. Happy hacking!

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Safety Precautions to Take During Coronavirus

The Coronavirus has changed the ways of life around the world. The fear of contracting the potentially deadly virus has led government leaders to enforce shutdowns of certain businesses. Now that there are quite a few businesses opening up it is time to be as careful as ever before. The infection rate of this virus is quite high with quite a few people carrying the virus with very few if any symptoms. People that have immunocompromised systems or are older need to be more careful than their younger and healthier counterparts. The last thing that anyone wants to do is bring the virus home to their family and potentially infect a grandparent. Below are just a few of the many safety precautions to take during Coronavirus.

Routinely Wash Your Hands

The largest lesson that has come out of this global pandemic is the importance of regularly washing your hands. The general public understood this but this is the best way to combat the spread of COVID-19. Keeping hand sanitizer in your pocket or purse can be a quick fix to washing your hands. Even if you wear gloves during the course of the day you should still wash your hands when they are removed. Take time to wash your hands as a simple 5-second wash is not going to get rid of all the harmful germs on your hands.

What Precautions to Take When Leaving Home

Leaving home can be quite intimidating as people have been on lockdown for months. Being trapped inside your home watching the news can scare anyone into thinking that the world is ending. The world hasn’t ended and people are beginning to go back out into public. Do not leave your home if you are not comfortable or the anxiety is too much for you as this is your decision. When leaving the home wearing a mask and gloves is recommended along with keeping hand sanitizer in your vehicle. There are going to be those establishments that do not respect the new rules so it is wise to avoid these places. Wash your hands when you arrive home and avoid hand to mouth contact until this has been done.

What Areas of Your Home You Should Clean?

Coronavirus cleaning for homes has spiked in popularity as everyone wants their home to receive a deep clean to make sure it is virus-free. Door handles should be a priority as the virus can spread from the hands to the mouth quickly. For people that live in apartment communities it is imperative to wash your hands after touching doors to get to your home. People that have home contractors or home service professionals visiting to touch up a room or fix an HVAC system need to be careful as well. The last thing you want to do is leave the home dirty after these people leave instead of cleaning the home thoroughly. You might feel like this is all overzealous but it is important to maintain the health of your family and friends.

Have Delivery Drivers Leave Items at the Door

With people yearning for social contact it can be quite easy to forget and interact with the delivery driver. Most delivery services have a leave at the door option in today’s climate which comes in handy. You do not want your pizza being delivered being the reason you contracted the virus after being safe in every other manner.

As you can see staying safe has a lot to do with being proactive and getting into the right habits. Humans are social creatures but have the wherewithal to stay away from others when personal health is on the line.

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4 Incredible Uses For Garlic (Apart From Warding Off Vampires)

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Garlic – to you, it could be nothing more than an excellent way to boost the flavor of your dishes. Or, budding van Helsings may keep it close to ward off vampires. Whatever your use for it, the odds are that you don’t eat as much of it as you should. Sure, it makes its way into your body now and again, but you can’t stomach too much of the strong perfume.

Of course, you are probably wondering why it matters. As Hippocrates, the father of modern medicine once wrote: “Let food be thy medicine, and medicine be thy food.” As far as foods go, garlic is one of the most potent medicines available.

Here are the reasons why.

Garlic Fights Cancer

The C-word. Everybody’s mortal enemy that they want to defeat at all costs. Typically, people turn to drugs and intense treatments to treat cancer. However, there’s no need to go that far because garlic is part of a category known as cancer fighting foods that prevent the onset of the disease. Studies show that a compound called “allicin” travels around the body once garlic is consumed and releases a bunch of antioxidants. Sulfur, in general, is what boosts immunity to cancer, and garlic is full of the stuff!

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It Lowers Risk Of Obesity

The stats regarding obesity in this country and around the world are pretty shocking. Almost two billion adults over the age of eighteen are classed as overweight or obese, which is scary. Nobody wants to fall into this category, and you don’t have to with the help of garlic. A single clove contains fewer than five calories, which is hard to beat when you compare garlic to other superfoods. Plus, it’s packed with fiber, too. What does this mean? It means that you’ll feel fuller for longer, and be less tempted to snack and consume empty calories.

Garlic Is Linked To A Longer Life

Besides battling cancer and obesity, garlic goes one step further and tackles heart disease and high cholesterol levels. In terms of death rates, the latter are among the biggest killers on the planet, so it’s vital to keep them in check. Garlic does this via reducing blood pressure levels. Reports prove that garlic and garlic supplements are as effective as pharmaceutical drugs at impacting hypertension. Eat around four cloves a day and the odds of living a healthier, longer life dramatically improve.

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It Maintains Brain Function

Your body is vital to your wellbeing, but so is your mind. Without a healthy brain, you may suffer from diseases such as Alzheimer’s and dementia. Thankfully, garlic is packed with antioxidants, and this makes it very effective at maintaining a high level of brain function. The antioxidants work in conjunction with your body’s protective features to prevent nasty oxidants from weakening your health. Also, consuming more garlic improves the body’s ability to create antioxidants. With brain diseases becoming more prevalent, it’s essential to take action early, and garlic is a powerful and accessible way to do it regardless of age.

All you need to do now is figure out ways to include it in your diet!

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Some Of The Most Common Ways Injuries Are Sustained

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Injuries happen on a daily basis. From car crashes to accidents in the workplace, they can occur in many different ways and in a whole host of places. In this post, we will take a look at six of the most common injuries that people sustain to give you an insight into the sheer diversity of accidents that happen today…

1. Repetitive strain injury

First, we have repetitive strain injury, which is commonly abbreviated to RSI. This is typically a workplace injury. It occurs because of overuse or misuse of something. Consequently, people who sit at their desk working on the computer for extended periods of time often suffer from RSI. To be able to claim, you need to have the belief that your employer has not done enough to prevent repetitive strain injury from occurring. 

2. Travel accidents

Have you experienced an injury whilst travelling abroad? No matter how you have travelled – whether it was by boat, aeroplane, train, coach or any other method of transport – you will likely be entitled to compensation. 

3. Product liability

These cases involve individuals that have been injured as the result of a faulty product. All products that have been released on the marketplace have to be tested rigorously to ensure that they are safe for public use. However, some items, unfortunately, fall through the wire. If you have been injured as a result you will be entitled to compensation.

4. Slips, trips or falls

These are one of the most popular types of injuries that result in claims. They can happen in a number of different ways. However, if the injury was not your fault then you will be entitled to compensation. 

5. Untraced driver claims

Suffering a road traffic accident can be frightening enough, but it is even more worrying when the driver in question flees the scene. Yet, this will not impact your ability to claim! 

6. Motorbike accidents

Did you know that motorcycle fatalities happen 27 times more frequently than car fatalities? Motorbike users are some of the most vulnerable on the roads, which is why the correct protective gear and safe riding practices are a must. 

Can I make a claim for one of these accidents, or any other? This is the question everyone wants the answer true. It doesn’t matter what type of incident you have been involved in – whether it was a workplace accident, a road traffic incident, or something that happened whilst you were on vacation – what actually matters is whether it was your fault or not. If the accident occurred because of someone else’s error or negligence you are likely to be entitled to compensation. 
How much compensation will I receive? It’s impossible to state a definitive sum without knowing the ins and outs of your case. Compensation is calculated based on two things. Firstly, you receive an amount based on your injury – the severity of it and the impact it is having on your life. Secondly, you receive compensation for any out of pocket expenses experienced – such as medical fees and travel expenses.

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5 Ways to Promote Muscle Restoration

Originally posted by Amber Theurer on iveeapp.com | Apr 28, 2020 |

ways to promote muscle restoration

It’s commonly believed that the key to reaching your fitness goals is training as hard as possible; but while giving your all is important, it’s only half of the equation for workout success. Recovery or muscle restoration is the other (less-acknowledged) element in achieving ultimate performance.

Importance of Muscle Restoration


Increasing Strength

To improve in any sport or area of fitness, you inherently need to expose your body to stress. Training activities such as weightlifting, sprinting, and HIIT, all produce microscopic tears in your muscle tissues. When you allow your muscles to rest, cells called fibroblasts work to repair them. “And when your body’s tissues — from your muscles and bones to heart and lungs — recover, they become slightly fitter than they were before,” explains Adam Rivadeneyra, MD, a sports medicine physician with the Hoag Orthopedic Institute and the Orthopaedic Specialty Institute in California. In short, when you allow for muscle restoration, you also allow for your strength to increase. 

Reduce Muscle Fatigue

Carbohydrates in the form of glycogen are stored within your muscles. When you workout, your body breaks down these deposits to provide you with energy. Not only does this help revitalize your energy sources, but it also helps prevent muscle fatigue and soreness. As Melisa Leber, MD, an orthopedic surgeon at Mount Sinai Hospital in New York City, puts it, “Rest helps reenergize the body, so you have the stamina to give it your all during your next workout.” 

Decrease Chance of Injury 

Intentional recovery is vital for remaining safe during training. When your muscles are overworked, you are more likely to cause excess strain, which contributes to injury. Overworking typically leads to injuries such as stress fractures, runner’s knee, and muscle strains. Even worse, research from Sports Health indicates that insufficient recovery can lead to reduced immune function, neurological changes, hormonal disturbances, and even depression. Adequate recovery ensures you to bypass all of these risks. 

Ways to Improve Recovery 

Muscle restoration is critical to any successful training regime. While each individual’s actual routine varies, here are some practices to help boost your recovery: 

1. Hydrate

If you are dehydrated before a workout, your electrolyte levels are disrupted, leading to decreased strength and even dehydration. Research has also shown that consuming a proper amount of water can help increase your endurance and tolerance to pain. Drinking water can restore this hydration, energizing your muscles before, during, and after your workout. Not only does water improve overall performance, but it also flushes out toxins released during exercises. So, drink up!

2. Eat protein before and after your workout 

Protein serves as the foundation of muscle tissue. Protein helps to repair micro-tears caused by exercise stress. Additionally, it promotes the production of proteins involved in energy production while supporting the revitalization of reduced energy deposits. It’s suggested that endurance athletes intake 1.2 to 1.4 g per kilogram of body weight, and resistance and strength-training athletes ingest 1.6 to 1.7 per kilogram of body weight per day. Typically, athletes can reach these recommended daily levels with mindful dietary choices.

3. Get enough sleep

When you are sleeping, your body produces muscle-building hormones, one of the most important being human growth hormone (HGH). During sleep, blood also flows to your muscles more abundantly, which supports tissue growth and repair. Relaxation allows the muscles to release stored tension. This muscle restoration occurs exclusively during sleep. Therefore, you must get a consistent seven to nine hours of sleep per night to achieve full recovery.

4. Consider incorporating magnesium

During exercise, the body naturally loses electrolytes and trace minerals. One of these minerals is magnesium, and with a lack of magnesium, muscles remain in a state of contraction. Many Americans are deficient in this mineral; however, it is quite vital as it relieves muscle soreness and aches after a strenuous workout. You can get magnesium in many ways: through foods such as bananas and leafy greens, oral supplements, salt baths, and even IV therapy.

5. Incorporate active recovery

During active recovery, you engage in low-intensity, low-impact exercises. These activities increase blood flow and tissue repair, without adding stress to already-worked muscles. Nicole Belkin, MD, an orthopedic surgeon at NewYork Presbyterian/ Columbia University, suggests, “If you’re feeling fatigued from strength training, engage in a lower intensity cardiovascular bike ride or walk, which enables your body to circulate waste products caused by the rigorous activity.” You can also do a gentle yoga class, go for an easy hike, or even do a tai chi class. Anything that allows you to move your body without tiring you out.

Your Recovery Routine

Recovery is imperative for any athlete to increase their workout performance. While everyone’s recovery needs are unique, one thing remains true for all: the harder you train, the greater your need for planned recovery. Through staying in touch with your body, you can begin to understand what muscle restoration habits benefit you most.

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