Author: dailyhealth

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Fitness

Stuck at home? Try these 7 effective exercises now!

Since the enhanced community quarantine has been implemented in March, many people have drastically adjusted their lifestyle to minimize contact with other people. It also means that there have been fewer interactions and physical activities for everyone.

Staying at home prompted people to sit more and move less, which can be threatening to their health. According to ​MayoClinic.org​, an analysis shows that people who sit for more than 8 hours have chances of dying the same way as obese people and smokers.​ Centers for Disease, Control, and Prevention​ has also enumerated the harmful effects of not getting enough physical activity, which are heart disease, type 2 diabetes, and cancer.

Although gyms have reopened under certain safety protocols, floors are still limited to a number of gym-goers, and group classes are not open for all yet. Going to the gym is still at your own risk. Other coaches also suggest not to prioritize going to the gyms and instead advise people to start working out at home.

In my book titled ​Doc Rob’s Guide to Better Health and Wellness​, I listed down 7 sample exercises to keep you moving at home:

Air squat ​- The best way to work out without the use of any equipment is by using your bodyweight. Air squats strengthen the muscles in the buttocks, thighs, hamstrings, and quadriceps by bending the knees and squatting without the help of a machine.

Plank​ – Another bodyweight exercise is doing the plank. It strengthens the core and may reduce back pain by holding a pushup position with the elbows at 90 degrees.

Situps​ – Situps are great abdominal exercises that not only strengthen the stomach but also increase flexibility and improve posture. It is done by repeatedly moving from a lying to a sitting position.

Pushups​ – Pushups also make an excellent home workout to strengthen your arms and chest muscles. The popular exercise includes raising the body on the floor by extending the arms with the body straight and then lowering the body back down.

Burpees​ – By squatting, kicking the feet back to reach the pushup position, and jumping, the burpee routine strengthens the legs, chest, thighs, hamstrings, deltoids, arms, and abs.

Wall sits​ – The simple wall sit workout strengthens the quadriceps muscles by holding a sitting position with the back against the wall.

Walking Lunges ​- Walking lunges strengthen the quads, hamstrings, calves, glutes, and core by stepping a leg forward and lowering the body to 90 degrees, and then returning to the standing position.

These home exercises are ideal for everyone to keep the body healthy and moving despite the limited outdoor activities. Even after the lockdown, creating your routine based on these exercises can benefit your body in many ways. There will be no more excuses for you to skip working out. Just do not forget to have fun along the way!

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Wellness

How important is your sleeping position?

Sleeping contributes to a person’s well-being more than we realise. It restores energy and plays an important role in temperature regulation, immune system, hormone levels, and appetite. However, most people do not realize that during their sleep, their sleeping position matters.

In general, side sleeping is the best sleeping position. It allows the neck and back to stay aligned while the airways are open and the esophagus is elevated. Side sleeping is helpful for people with back pain, sleep apnea, and acid reflux. It is also advisable for pregnant women as it helps in maximum blood flow and kidney function, getting rid of swelling in the body. While sleeping on the side has been found beneficial for people with certain conditions, it may still cause shoulder stiffness and can make the jaw tight.

Another sleeping position that can improve the quality of sleep is back sleeping. It has many benefits like avoiding neck pain and protecting the spine. Unlike side sleeping, back sleeping does not cause sagging and wrinkles. People experiencing heartburn can even find comfort in back sleeping with their head slightly elevated.

Some people classify themselves as stomach sleepers, but unfortunately, they need to start changing positions now. According to ​SleepAdvisor.org​, there are three main reasons why sleeping on the stomach is bad: 1.) It places a strain on the spine, 2.) It causes pain in the neck, and 3.) It’s unsafe for pregnant women. Stomach sleeping unevenly distributes the weight of your body making the head and limbs higher than the core. This results in spine misalignment and often leads to neck and back pain. It may be challenging to change sleeping positions, but avoiding stomach sleeping can prevent different health conditions.

Picking the right sleeping position should still not compromise your comfort. Make sure that along with your sleeping positions, you also consider the right pillow and mattress. Also, remember that clean sheets contribute to the quality of your sleep. These little details may be sometimes overlooked, but it can make positive changes in your sleep.

Summary:

Good position: Back & Side

Avoid: Sleeping on your stomach

The purpose of this blog is to enlighten everyone to all of the small details that contribute to our overall health & well-being.

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Wellness

Bacteria does a body good?

People mistakenly thought that bacteria are always harmful to one’s health. Throughout the years, the idea of good and bad bacteria has cleared out this misconception and introduced the benefits of having the right balance between the two. Studies show that the right balance in the body is composed of 85% good bacteria and 15% bad bacteria. This simply means that more good bacteria should be available to eliminate extra bad bacteria, especially when infection occurs. 

The best and most popular good bacteria are probiotics. Probiotics are live microorganisms naturally residing in and on the body. They are beneficial for everyone’s health, mainly in the digestive system. When these good bacteria get flushed out of the system, eating probiotic food or taking probiotic supplements can fix the equilibrium. 

There are two common types of probiotics found in food items: lactobacillus and bifidobacterium. Lactobacillus is a friendly type of bacteria found in yogurt, other fermented food, and supplements. Different strains probiotics help alleviate different health problems. Lactobacillus acidophilus benefits the body in many ways including preventing diarrhea, reducing cholesterol, promoting weight loss, and many more. On the other hand, lactobacillus bulgaricus can have a positive effect on people with liver disease, common cold, and inflammatory bowel disease. The probiotic bifidobacterium is also a good kind of bacteria that can be found in dairy products. It helps ease gut problems and has shown positive effects on illnesses. Bifidobacterium bifidum has recently gained attention for its ability to restore intestinal bacteria after chemotherapy and treat constipation, lung infection, and irritable bowel syndrome (IBS) among others. Another kind of bifidobacterium is the multifunctional probiotic bifidobacterium longum. Apart from easing gastrointestinal diseases, studies also show that it can improve immune dysfunction. 

Probiotics are essential in keeping bad bacteria and germs at bay. They are proven to aid digest food, get rid of diseases, and produce vitamins. In cases that food sources mentioned above are unavailable, probiotic supplements are the best alternative to easily and quickly acquire its benefits. 

Supplementing with probiotics is a great way to enhance all the benefits of healthy bacteria in the gut. I highly recommend finding a quality probiotic & adding this to your daily supplemental routine.

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Wellness

The Miracle That Is Omega 3 Fatty Acid

In the recommendation of the World Health Organization (WHO), people should eat 1-2 servings of fish per week to avoid the risks of heart disease and ischaemic stroke. This should provide 200-500 mg of the main omega-3s namely eicosapentaenoic and docosahexaenoic acid. Unfortunately, not everyone can monitor their fatty fish intake to acquire its many benefits. That is the reason why fish oil (fat extracted from fish tissue) has been a successful supplement in providing nutrients, especially omega-3 fatty acids.

The omega-3 fatty acid is an essential fat that the human body cannot produce on its own except through food intake or supplements. It is important in cell membranes, mainly in the functions of the cell receptors, which initiate the physiological response. It also regulates blood clotting, contraction and relaxation of artery walls, and inflammation.

According to the Department of Health (DOH), the leading cause of death in the Philippines is ischaemic heart disease caused by the narrowing of arteries. Furthermore, among the top leading causes of death is other kinds of heart diseases. Omega-3 plays a huge role in everyone’s heart health by reducing inflammation in the body that can damage blood vessels causing heart diseases. It also helps to avoid potentially fatal erratic heartbeat rhythm. Apart from that, omega-3 lowers triglycerides, which is when found high, becomes a sign of increased risks of heart diseases.

Omega-3 also works wonders for the eyes. Docosahexaenoic acid, a type of omega-3, is a main component in the retina. Without it, the eyes may suffer from different vision problems. According to Dr. Ann Bajart of Harvard Medical School, “DHA will not reverse retinal damage, it may help preserve vision, and relieve dry eye and chronic inflammation of the eyelids.”

The benefits of omega-3 are not only applicable to adults and older people. Omega-3 may be even more advantageous during early life. According to ​Healthline.com​, “Studies show that getting enough omega-3s during your first year of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes, and multiple sclerosis.” Omega-3 in children and young adults even decreases their chances of having asthma.

Omega-3 proves to be essential for optimal health. Other benefits include improving mental disorders, preventing cancer, and increasing the quality of sleep. To help you get enough it, fish oil supplements can make sure that you do not miss WHO’s recommended amount of omega-3.

The #1 supplement recommendation for me is hands down Omega 3 Fatty. This is a must have for every family. The benefits mentioned above cover all bases when it comes to your health & wellness. The key, like with all supplements is finding a quality legit fish oil.

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Wellness

What is Bio-zapper Therapy?

According to the Canadian naturopath and author of “Cure of All Diseases” Hulda Clark, all diseases in the body are caused by parasites or toxins that can potentially weaken the immune system. Clark, who studied parasites for almost all of her life, claimed that intestinal parasites cause cancer, diabetes, Alzheimer’s, and AIDS when combined with solvent or alcohol. In some studies, an average male body is believed to carry approximately two pounds of parasites lurking around.

In her lifelong research about parasites, Clark was able to find a solution to get rid of them through her innovation of the ‘zapper’. The electrical device is created to kill the parasites by reversing their polarity. Since the parasites are positively charged, negatively charged ions destroy them.

In 1995, Clark’s zapper innovation inspired the Bio-Zapper, which produces different levels of frequencies depending on what the patient needs to destroy the harmful microorganisms. The lower the frequency, the deeper it penetrates the cavities.

The Bio-zapper Therapy is done by equipping the patients with two handles called “paddles”. The paddles will start to vibrate, and it can last for about 20 minutes depending on the patient’s condition. Once the body experiences the zapping regularly, vitamins and minerals will also be fully absorbed by the body instead of unconsciously sharing them with the parasites.

There are many benefits people can get from the Bio-zapper. Using Bio-zapper can increase resistance to common colds. It can also act more efficiently than antibiotics. Patients can even expect their organs to be purified. On top of those things, zapping can kill cancer cells in the body.

Unfortunately, Bio-zapper is not for everyone. People with metals installed in their bodies should not use the device. ​According to Richter Alternative Medical Center Phils.​, patients with pacemakers, defibrillators, and the like are prohibited from using the Bio-zapper. Pregnant women are also not allowed to experience the zapping.

As a health & wellness expert, I have made it my life’s mission to educate the masses on the most powerful ways to improve one’s health. Biozap therapy has proven effective with noticeable improved live blood analysis post biozap therapy. I highly recommend it.

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Wellness

What’s the deal with Vitamin Infusion?

To maintain a healthy body, people need exposure to the sun, get enough fresh air, and have a good amount of sleep. Other vitamins and nutrients can also be obtained naturally through diet. However, many people still experience difficulty in maintaining themselves with the basics. That is why supplements are beneficial in restoring used nutrients in the body.

There are two ways to receive supplements. First is by taking tablets, pills, or capsules orally. While it is the most common way, the absorption takes time as the supplements initially pass through the digestive system. For personalized dosage and faster results, vitamin infusion plays an integral part. This procedure allows the body to absorb vitamins and nutrients intravenously (IV), which means that a mixture of the solution is injected directly into the bloodstream. Unlike taking supplements orally, vitamin infusion gives 100% absorption of the vitamins and minerals.

Vitamin infusion has started as early as the 70s. The first mixture of vitamins B and C, plus calcium and magnesium was given by John Myers, MD for boosting energy and immunity. Today, vitamin infusion is widely popular for its long list of benefits. Some of these infusions are anti-aging, immunity booster, energy booster, NAD+, skin brightening, and slimming therapy. They consist of different dosages and contents of vitamins and minerals, depending on what each body needs.

Here are some of the key ingredients per type of infusion:

Anti-aging – ​contains collagen, glutathione, and CoQ10. As people grow older, the production of collagen in the body lessens, causing wrinkles and dryness. With the help of the anti-aging shot, collagen is being restored in the body to keep the skin healthy and glowing. Glutathione, on the other hand, acts as the master antioxidant that eliminates free radicals in the body. Lastly, another antioxidant CoQ10 not only helps in skin restoration but is also proven to be beneficial for people with migraines, low sperm count, cancer, gum disease, and many more.

Immunity Booster –​ contains high doses of glutathione and Vitamin C. Glutathione has proven its many benefits not only on the skin. It also contributes to boosting the immune system by increasing the number of lymphocytes in the body. Apart from glutathione, immunity booster shots come with Vitamin C, which helps in the production of antibodies responsible for searching and destroying the body’s foreign invaders. Lastly Zinc & Selenium which aids cellular detoxification & assists the body’s Immune Function.

Slimming – ​contains carnitine and Thioctic acid. Carnitine plays an important role in energy production by burning fatty acids to produce energy. Slimming therapy combines carnitine with another powerful antioxidant Thioctic acid that increases the levels of glutathione and reactive oxidants in the body.

Skin brightening – ​contains glutathione and alpha-lipoic acid. As an antioxidant, glutathione cleanses the skin and gets rid of its impurities resulting in a brighter complexion. Another effective ingredient in skin brightening shot is the alpha-lipoic acid, which stops the damage in the cells and helps restore vitamins E and C.

Popular celebrities have been openly disclosing their vitamin infusion experiences through social media and interviews. Among them are Justin Bieber, Ariana Grande, Rihanna, Adele, and Simon Cowell. Many of these personalities undergo vitamin infusion because of their busy schedules and energy-draining performances. With vitamin infusion, big stars not only maintain their healthy skin, but they can also easily and quickly keep up with the lost vitamins and minerals.

If you think you do not get enough vitamins and minerals because of work, recent sickness, or even stress, vitamin infusion is definitely for you. People who are unable to properly digest food are highly advised to undergo vitamin infusion as well. Other benefits also include alleviating symptoms of medical conditions such as migraine, chronic pain, Parkinson’s disease, and many more. Just always remember to consult your trusted doctor and have it administered by professionals.

As a health & wellness expert, I have made it my life’s mission to educate the masses on the most powerful ways to improve one’s health. Vitamin infusion is simply amazing & a must for anyone trying to maintain their peak performance. I highly recommend it.

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Wellness

Are you taking ‘quality’ Vitamin C supplements?

Vitamin C is an essential vitamin for keeping cells in the body healthy. It is popular for boosting the immune system by hyping up the number of white blood cells fighting against infection. It is also effective in making wounds heal faster.

There are many other benefits Vitamin C has to offer. Also known as ascorbic acid, the organic compound acts as an antioxidant agent that fights free radicals. According to ​WebMD.com​, studies also found that taking Vitamin C can shorten the course of a common cold. It can also help in the absorption of iron in the body.

However, the human body cannot produce Vitamin C on its own, and it cannot be stored either. Vitamin C can be obtained regularly through diet and supplements. The water-soluble vitamin can be found in fruits and vegetables like lemons, kiwis, guavas, chili peppers, parsley, and broccoli. To reach the ideal amount of Vitamin C the body needs, it is important to take Vitamin C supplements daily.

Vitamin C supplements are the most successful products in the supplement industry. Because of that, the market is saturated with a lot of Vitamin C products, which can be overwhelming and sometimes confusing for the public.

Consumers need to be careful about picking the right Vitamin C supplement. Just because others say that they have the same content for a fraction of the price, does not mean the quality is not compromised.

Integrative Health Coach John O’Connor recommends checking if the supplement company of the product has control over the manufacturing process. He also warns people that most Vitamin C is made in China, which makes it a quality issue. “If raw materials are responsibly soured, documentation of these sources should be easy to obtain and unless it is absolutely necessary, don’t buy products with China-sourced raw materials. Like most other industries, the notion “you get what you pay for” holds true to the supplement industry,” O’Connor wrote in MyGeneFood.com​.

Health should not be put to risk just for a cheaper price. Taking care of oneself can be challenging especially during a pandemic, but knowing the right information can give you peace of mind. In picking the right Vitamin C supplement, everyone has to always consider its quality and the credibility of its company because not all supplements are the same.

Like the title says, quality over quantity. This is absolutely vital when deciding which supplements to take. Yes you can buy supplements dirt cheap & that’s exactly what you’re likely taking, dirt. As a health & wellness advocate it my duty to report & explain this very important detail regarding Vitamins & Supplements. I take your health very seriously, please comment below your thoughts on this topic.

Categories
Wellness

Do joint supplements really work?

The most common causes of joint pain are osteoarthritis and rheumatoid arthritis. Osteoarthritis occurs in older people when the protective cartilage of the bones deteriorates over time. It is one of the most leading causes of disability. On the other hand, rheumatoid arthritis happens when the immune system destroys the body’s own tissues, causing a painful swelling that can affect the joints and other body parts. It can happen earlier on, but the risk increases with age. 

Many people all over the world experience joint pain. According to the Arthritis Foundation, there are more than 30 million people who suffer from osteoarthritis in America alone. This is the reason why joint supplements with the right ingredients are essential. They do not only alleviate the pain, but they also improve the joints by increasing the cartilage and acting as a lubricant. 

With the rise of several joints supplements in the market, people suffering from joint pain might get confused about which brand works best for their condition. To understand fully, one must be knowledgeable of what makes up these supplements and how they actually work. 

Glucosamine sulfate

Glucosamine sulfate acts as the building block for the viscoelastic properties of the cartilage. According to Orthopedic Associates, it can penetrate as soon as four hours after intake. It has anti-inflammatory effects and can possibly increase the cartilage.

Chondroitin sulfate

Like Glucosamine sulfate, Chondroitin sulfate is found in the body’s connective tissues. It also acts as an anti-inflammatory and can relieve pain. Orthopedic Associates also reports studies that suggest its ability to slow down cartilage breakdown. Among its main sources is shark cartilage, a strong, elastic, and supportive tissue.

MSM (Methylsulfonylmethane)

MSM (Methylsulfonylmethane) is an organic sulfur compound effective in reducing joint pain and swelling. Healthline.com says that it improves the effects of the antioxidant glutathione in the body.

Collagen

Collagen is the main source of protein that forms connective tissues in the body. Natural collagen decreases with age as well. In a 2009 study in the International Journal of Medical Sciences, 80% of osteoarthritis patients who took 40 mg dose of undenatured type-II collagen daily reduced their pain by 26% on average.

Although the mentioned ingredients make up a quality joint supplement, Arthritis Foundation warns the public about the varying effects depending on dosage and overall ingredient. Not all supplements have the same quality content, which makes others less efficient. Arthritis Foundation also wants the patients to be cautious of alternatives with the same ingredients mentioned, but for a way cheaper price. These supplements may not deliver the same results. 

Along with quality ingredients, joint supplements work best with consistency. In order for patients to receive optimum results, they need to take these supplements regularly. 

Like everything in life, consistency is the key to success. Once you find the quality product you must take it regularly. When it comes to my practice there are 5 steps to getting joints healthy. 

  1. Mobilize – we must mobilize the affected joint 
  2. Ice – we must reduce joint inflammation 
  3. Rest – we must allow joint to heal 
  4. Nutrition – we must learn about inflammatory foods 
  5. Supplementation – quality supplementation is key

This is not an easy task as a Doctor because there is already decay in the joint. There is already damage & we oftentimes cannot reverse. How long it takes to help people with severe joint issues all depends on the age & severity of the patient. If too severe then other alternatives can be explored, ie Stem Cell. We’ll leave that for another topic.

Categories
Wellness

How Vitamin D protects you from COVID-19

Humans need different kinds of vitamins to sustain a healthy life. While your body only requires tiny amounts of them, failure to get these vitamins can attract diseases. One of the vitamins that serve a significant role, not only in strengthening bones but also in bolstering the immune
system, is Vitamin D.

During the pandemic, people are advised to boost their immune systems to fight COVID-19. Thus, being low on Vitamin D can increase the risks of acquiring the virus. Researchers around the world have linked Vitamin D deficit patients to their susceptibility to the coronavirus disease. In a study done by researchers of Ticino in Switzerland, they revealed, “The most vulnerable group of population for COVID–19 is also the one that has the most deficit in Vitamin D.”

The human body can produce Vitamin D from sun exposure, however, the lockdown has prohibited people from going out. This means sun exposure has become minimal for everyone. Fortunately, some food and supplements help in providing a sufficient dose of the nutrient.

The US Institute of Medicine suggests 400–800 IU of Vitamin D for 97.5% of individuals daily. A big source of Vitamin D comes from fish including salmon, herring, and sardines. The United States Department of Agriculture (USDA) Food Composition Database suggests that 3.5 ounces of farmed salmon can already provide 525 IU of Vitamin D. Fresh herring can provide 216 IU while sardines can provide 177 IU.

Other kinds of food that also provide Vitamin D are egg yolks, mushrooms, and fortified food.

Researchers of Ticino also believe that Vitamin D supplementation can protect people against COVID-19 infection. There are different kinds of supplements like chewable tablets, liquids, and sprays. People can choose their supplements according to their preferences and medical needs.

It is necessary to look after your health, especially with the dangers of COVID-19. Although it is a challenge to avoid sickness in the time of a pandemic, boosting your immune system through Vitamin D intake can definitely safeguard you against different diseases.

As a health & wellness expert it is my duty to share this valuable information. Every small step helps in creating a strong immune system so your body can defeat pesky invaders like virus & bacteria. Getting enough Vitamin D is a crucial step 1st step in that process.