Biohacking Guide: How to Increase Your Overall Wellness

Originally posted on 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!

Contributed Post.

If you like what you’ve read here, please let others know of this post, blog, and site.

And thanks for reading!  🙂

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.

Contributed Post.

If you like what you’ve read here, please let others know of this post, blog, and site.

And thanks for reading!  🙂

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

Pexels – CC0 Licence

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!

Pexels – CC0 Licence

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.

Pexels – CC0 Licence

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!

Contributed Post.

If you like what you’ve read here, please let others know of this post, blog, and site.

And thanks for reading!  🙂

Some Of The Most Common Ways Injuries Are Sustained

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.

Contributed Post.

If you like what you’ve read here, please let others know of this post, blog, and site.

And thanks for reading!  🙂

5 Ways to Promote Muscle Restoration

Originally posted by Amber Theurer on | 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.

Contributed Post.

If you like what you’ve read here, please let others know of this post, blog, and site.

And thanks for reading!  🙂

Concierge Medicine: Why You Should Make the Switch

Originally posted on by Amber Theurer | Apr 8, 2020 

concierge medicine

Recall the last time you went to your doctor’s office: You likely spent some unexpected extra time in the waiting room. You probably also waited a few weeks even to be seen, especially if it were a new primary care provider. Thankfully, the healthcare space is changing, and it’s largely in thanks to concierge medicine. 

According to a survey by Merritt Hawkins, individuals wait an average of 18 minutes upon arriving at their doctor’s office, which is usually after waiting about 24 days to see a new doctor. With almost all areas of our lives becoming on-demand, from food delivery to cleaning services, it’s no surprise that accessibility is beginning to reach the medical space as well. Concierge medicine is paving the way for this evolved healthcare landscape.

What is Concierge Medicine?

With concierge medicine, patients receive personalized, accessible care. Patients pay an annual fee, and in exchange, a primary care physical agrees to offer increased attention. While costs range, a study by the American Academy found the average price for concierge medicine care is typically between $77 and $183 per month. This fee opens the door for perks, including same-day appointments, longer exam times, medication home delivery, and 24/7 communication with your physician. As concierge medicine solves most of the pain points of the traditional healthcare experience, it’s on the rise.

The Rise of Concierge Medicine

The key reason why a vast majority of physicians are moving towards concierge medicine is that it allows them to deliver outstanding care to patients. A report from the University of Wisconsin found that nearly half of primary physicians today devote less than 15 minutes to each patient visit, with the typical patients having about 1.6 visits per year. Conversely, concierge medicine physicians spend about 35 minutes on each visit, with patients maintaining an average of four visits per year. Traditional doctors have thousands of patients at any given time – concierge medicine doctors have only hundreds.

Commitment to High Quality Care

Concierge medicine allows doctors to maintain greater bandwidth, which translates to their level of care. With more time and resources, they can genuinely get to know their patients and provide attention at all times – working not only to treat ailments but also to effectively prevent them. Jeffrey Friedman M.D., director of Medicine Community Health Associates and a member of MDVIP, summarizes this best, “Having a deep understanding of my patients, from their medical history, to how things need to be explained to each one, so they understand what they need to do and why means I have to put in the time and effort. The only way I’m able to deliver the highest quality medical care is by being a concierge physician.”

Benefits of Concierge Medicine

Round-the-Clock Doctor Accessibility

With concierge medicine, you can maintain a constant stream of communication with your primary care physician. It’s standard for concierge medicine patients to contact their doctor via call, text, email, and even Skype and FaceTime. Additionally, most concierge doctors guarantee same-day or next-day appointments. Consistent contact allows patients to have an answer to their medical questions at any time – even after traditional business hours. Say your sick or need a prescription refill. Concierge medicine care lets you skip the wait, office time, and copay.

Personalized Care
 Longer and more frequent appointments provide an opportunity for concierge doctors to know you on a deeply personal level. Therefore, they can obtain more information about your daily habits and issues that might have an impact on your overall health.

 With more time for patient communication and attention, concierge doctors can provide quicker results. For example, internists can order tests, read results, and arrange biopsy in a matter of days, rather than a matter of weeks. With specialized care, concierge medicine not only provides treatment, but it also relieves much of the anxieties surrounding medical issues.

Preventive, Not Reactive Solutions
Since concierge doctors have regular communication and face time with patients as well as more time, they can heavily emphasize preventive care. Traditionally, physicians address issues affecting a patient at one point in time and prescribe a quick solution, often ignoring previous events that compounded to create the problem. Conversely, concierge doctors look at the whole patient, analyzing their health history upon each visit. In turn, concierge doctors can identify and diagnose issues as they are arising, instead of after they have already escalated.

Management of All Aspects of Care
Concierge medicine takes a complete look at the patient. Familiarized with your entire medical history, concierge doctors can not only make intuitive connections, but they can also recommend specialists as needed. Think of your concierge medicine physician as a source that both stores and processes your medical data. When they can’t provide you a specific treatment, they can skillfully point you in the direction of one who can and communicate the information needed to do so.

Tips for Making the Switch

With any innovation, there are pros and cons. Since your relationship with your concierge medicine physician is vital, a bit of exploration is needed to find the perfect fit. Here are some tips for getting concierge medicine right:

1. Find the Right Doctor
Begin with the American Academy of Private Physicians, a search tool that allows you to locate concierge doctors by state. You can also find a doctor through a concierge physician network, like MDVIP. Doctors who are a part of concierge medicine systems typically charge a flat fee per year and maintain a strict cap on the number of patients their practices can see. While traveling, patients can also visit the nearest doctor affiliated with said network.

2. Make a House Call
While the majority of the time, you will communicate with your doctor remotely, it’s essential you have a feel for the environment that their practice creates. Before you commit, visit the doctor’s office. Ask relevant questions like how long appointments are, what services are included, and how responsive the physicians are. Keep in mind that as concierge medicine practices limit their patients, you may end up on a waitlist for your top choices.

3. Check Your Insurance
Health care coverage for concierge medicine care varies on a state by state and practice by practice basis. Your health policy may offer procedures that your annual concierge fee may not cover. You may have to pay out of pocket for membership fees; however, it may be possible to use funds from a flexible spending account or health savings account to cover these costs.

The Final Consensus

If you’re looking for high-quality doctors, personalized care, and on-demand medical advice, concierge medicine is right for you. As Charles Dinerstein, vascular surgeon and senior medical fellow at the consumer advocacy organization the American Council on Science and Health puts it, “Concierge medicine, like many other things we purchase, is an experience as much as it’s care — you have a much more personalized, intimate encounter with your concierge doctor.”

Don’t Forget On-Demand Wellness 

Concierge medicine is not limited to healthcare practices. There are a number of companies making wellness more accessible by applying the concierge model to individual services. For example, if you’re looking for a quick physical and mental boost, the ivee app delivers on-demand recovery and wellness IV therapy. Enter your location, choose your treatment, and a nurse will be to your door in just 15-30 minutes.

This is just one instance of on-demand service – with concierge medicine, the offerings are essentially endless. Feeling your best has truly never been easier!

Contributed Post.

If you like what you’ve read here, please let others know of this post, blog, and site.

And thanks for reading!  🙂

Easing Stress, Anxiety and Sadness While on Lockdown

The COVID-19 outbreak has taken a huge toll on all of us. Take a look at this post in which we reflected on the death toll and economic impact as well as providing our post-partisan take on the government’s handling of the pandemic. These are uncertain times for all of us. And when uncertainty arises, anxiety is often quick to follow. The pandemic and subsequent lockdown have, quite understandably, precipitated spikes in anxiety and depression throughout the world. Still, as you grapple with the “new normal” it’s important to remember that you are not powerless. You can take control of your mental health and improve your psychological wellbeing by being proactive. 

Image by 6689062 via Pixabay

Here’s how…

Take control of your finances

Your household budget is a balance sheet of income and expenditure. You’ve likely taken a drop in income. But that doesn’t mean that you’re powerless to counteract it by addressing your expenditure. The best place to start is the kitchen. Get used to eating more wholefoods (especially fruits and veggies). Buy fresh when you can. Buy tinned, dried or frozen when you can’t. As you get used to batch cooking and meal planning you’ll be amazed by how much less you spend on food.

Don’t forget about your bills, either. Don’t make the mistake of assuming that you need to pay over the odds for your utilities, home or auto insurance. Start running some price comparisons now or investigate local providers and you might just be amazed by what you can save. What’s more, if you’re no longer using your car, you don’t necessarily have to go to the expense of insuring it

Make time for yourself

You’re likely sharing your home with the whole family. As a result, it’s likely feeling a whole lot smaller. It can feel as though everyone is getting under your feet, and inevitably cabin fever may set in. This is why it’s so vital that you (and everyone else in the household) make time for yourself. Remember that you still can, and should go outside to get some fresh air. Take a walk, sit in the park and read a book for an hour. Play some video games or watch a movie by yourself if it helps you unwind but be wary of spending all day in front of a screen. 

Make time for yourself and you’ll return to your family happier and better adjusted with more perspective on your problems. 

Eat more plants, and less of everything else

Fruits, veggies, grains and pulses are packed with nutrients and phytochemicals to keep your body in tip top shape and your immune system ready for battle. However, studies suggest that a vegetarian diet also helps to boost your mood and reduce stress. Not to mention saving you money. So load up on plant based foods and steer clear of anything processed where possible.

Exercise in whatever way works best for you

Finally, exercise can be a tremendous boon when trying to stay positive and alleviate stress. Exercise floods the brain with endorphins- the body’s feel good chemicals. Furthermore, the idea of wowing people with the new, leaner and healthier you once the lockdown is lifted can be a powerful motivator. 

Contributed Post.

If you like what you’ve read here, please let others know of this post, blog, and site.

And thanks for reading!  🙂