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How to Avoid the Mid-Day Slump

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Every day, it’s lurking — somewhere in the window between lunch and dinner, poised to drain your energy and motivation. It’s the midday slump, that afternoon period when many people succumb to fatigue, lethargy, and a general decline in productivity. But surrender isn’t inevitable. Dr. Christopher Rhodes, a nutritional biologist and CEO of Mimio Health in Davis, California, offers practical advice to keep energy levels soaring all day long.

Resist Grazing or ‘Food Teasing’

Snacking throughout the day can trigger greater food cravings, leading to blood sugar spikes and drowsiness. Though nibbling on small portions might seem like a good strategy to stave off hunger, it can backfire by leaving you unsatisfied. Choose whole-food snacks like nuts, fruits, or jerky, packed with healthy fats, fiber, and protein to keep you full and balanced.

Consistently consuming high-carbohydrate snacks or meals can lead to glucose spikes throughout the day, resulting in brain fog, mood swings, and energy crashes. Opt for whole-food products like nuts, fruits, or jerky instead. These options slow digestion, keeping you satiated and stabilizing glucose levels.

Keep Glucose in Check

Glucose is the body’s primary energy source, but its levels are vital for energy, mood, and metabolism. Pair carbohydrates with healthy fats, proteins, and fibers to maintain balanced glucose levels throughout the day.

Processed foods high in carbs and sugars can cause rapid energy bursts followed by crashes, leading to sluggishness and mood swings. Sustained energy requires maintaining glucose levels within normal ranges. Pairing carbohydrates with healthy fats, proteins, and fibers slows digestion, smoothing out glucose spikes.

Optimize Your Health with a Daily Supplement

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Consider a fasting supplement like Mimio, designed to enhance cellular health, energy, cognition, and performance. These supplements can reduce dietary inflammation, control hunger, and alleviate post-meal slumps. Always consult a healthcare professional before adding new supplements to your routine.

Beyond glucose spikes, postprandial (post-meal) effects on the body include disruption of natural metabolic homeostasis. Food introduces sugars and fats, diverting energy to digestion and triggering immune responses.

Consider Quitting Coffee

Coffee can cause sudden energy spikes followed by crashes. Try green tea, containing L-Theanine, which reduces caffeine jitters. If you do drink coffee, pair it with a meal containing healthy fats, fiber, and protein to mitigate its effects.

Coffee induces sharp energy fluctuations and a false sense of adrenaline, similar to sugar. Instead, opt for green tea, which contains L-Theanine, an amino acid that counteracts caffeine jitters.

Eat a Nutritionally Rich Lunch

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Prioritize nutrient-dense lunches with low-carb options rich in healthy fats, fiber, and proteins. These choices provide sustained energy without the glucose spikes of carb-heavy meals. Examples include protein-rich salads, vegetable soups, or veggie-based alternatives to traditional high-carb dishes.

To maintain energy and satisfaction throughout the day, prioritize nutrient-dense lunches. Low-carb options like chicken salad, fibrous veggies, and healthy fats such as avocado and nuts slow digestion, providing an energy source.

Get Active After Eating

Engage in physical activity after meals to balance glucose levels and redirect energy to muscles and the brain. Whether it’s a walk, stair climbing, or chores, post-meal exercise aids in smoother glucose absorption, providing stable energy.

After a meal, energy shifts to digestion and metabolism, leaving other organ systems like muscles and the brainless prioritized. Any physical activity post-meal — walking, stair climbing, gardening, or chores — shifts energy use back to muscles and brain.

Do you experience the mid-day slump? Share your thoughts in the comments below.

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Health

Stay on Top of Your Health: The Many Advantages of Routine Checkups

Routine checkups are an essential part of maintaining good health and well-being. While many people may view them as a hassle or unnecessary, the truth is that regular visits to your healthcare provider can help you stay on top of your health and catch any potential issues before they become serious.

One of the most significant advantages of routine checkups is the early detection of health problems. Many diseases and conditions, such as high blood pressure, diabetes, and certain types of cancer, can be detected early on through regular screenings and tests. Early detection can lead to earlier treatment and better outcomes, potentially saving lives in the process.

Additionally, routine checkups also allow your healthcare provider to monitor your overall health and provide personalized recommendations for maintaining or improving it. They can assess your risk factors for certain diseases, offer guidance on lifestyle changes, and prescribe medications or treatments to manage any existing conditions.

Furthermore, routine checkups can help you establish a strong relationship with your healthcare provider. Over time, they will get to know your medical history, preferences, and concerns, allowing them to provide more personalized and effective care. This can lead to better communication, trust, and ultimately, better health outcomes.

Another advantage of routine checkups is that they can help you stay up to date on vaccinations and screenings. Vaccinations are crucial for preventing serious infectious diseases, while screenings such as Pap smears, mammograms, and colonoscopies can help detect cancer at an early stage when it is most treatable.

In conclusion, routine checkups are an essential component of maintaining good health and well-being. They offer numerous advantages, including early detection of health problems, personalized guidance on lifestyle changes, and improved communication with your healthcare provider. By prioritizing regular visits to your healthcare provider, you can stay on top of your health and ensure a longer, healthier life.

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The Mediterranean Diet: Reducing Mortality Risk in American Women

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The Mediterranean diet is widely known for its health benefits, supported by numerous studies across various populations. However, long-term data on its effects, especially among U.S. women, has been limited. A recent study by researchers from Brigham and Women’s Hospital provides new insights, revealing that a higher intake of the Mediterranean diet correlates with a 23% lower risk of all-cause mortality among American women. This diet not only reduces overall mortality but also shows benefits in reducing cancer and cardiovascular mortality.

The study, published in JAMA, followed over 25,000 initially healthy U.S. women for up to 25 years. Researchers found that participants who adhered more closely to the Mediterranean diet experienced significant reductions in mortality risk. The diet’s positive effects were linked to changes in several biological pathways, including metabolism, inflammation, and insulin resistance.

Understanding the Mediterranean Diet

The Mediterranean diet is primarily plant-based and includes a variety of nuts, seeds, fruits, vegetables, whole grains, and legumes. Olive oil, especially extra virgin, is the main source of fat. The diet also features moderate consumption of fish, poultry, dairy, eggs, and alcohol, while limiting the intake of meats, sweets, and processed foods. This diverse and balanced approach is believed to contribute significantly to its health benefits.

The researchers evaluated approximately 40 biomarkers to understand the biological changes associated with the Mediterranean diet. They found that biomarkers related to metabolism and inflammation made the largest contributions to reduced mortality risk. Other significant factors included triglyceride-rich lipoproteins, adiposity (body fat), and insulin resistance. Additional pathways involving branched-chain amino acids, high-density lipoproteins (HDL), low-density lipoproteins (LDL), glycemic measures, and hypertension also played roles, albeit to a lesser extent.

Implications for Public Health

The findings underscore the potential of the Mediterranean diet to improve public health by reducing the risk of metabolic diseases and related mortality. Dr. Shafqat Ahmad, lead author of the study, highlighted that even modest changes in established risk factors can yield substantial long-term benefits. This suggests that encouraging healthier dietary habits could significantly reduce overall mortality rates.

While the study provides valuable insights, it has some limitations. The participants were predominantly non-Hispanic, white, middle-aged, and older well-educated female health professionals. Additionally, the study relied on self-reported data, such as food frequency questionnaires and measures of height, weight, and blood pressure. Despite these limitations, the large scale and long follow-up period strengthen the study’s findings.

As the Mediterranean diet concept has gained popularity, it has been adapted in various countries and cultures. Dr. Mora noted that public health policies should promote the healthful attributes of the Mediterranean diet while discouraging unhealthy adaptations.

The Mediterranean diet offers significant health benefits, particularly in reducing all-cause mortality, cancer mortality, and cardiovascular mortality among American women. By understanding the biological mechanisms involved, this study provides a foundation for promoting healthier dietary habits. Encouraging adherence to the Mediterranean diet could lead to substantial improvements in public health and longevity.

In summary, the Mediterranean diet is more than just a dietary choice; it is a pathway to longer and healthier lives. As research continues to uncover the mechanisms behind its benefits, the importance of this diet in public health strategies becomes increasingly clear.

What do you think of the implications of the Mediterranean diet? Leave your thoughts in the comments below.

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Health

Fatherhood and Heart Health: Risks and Protective Factors

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Heart disease is the leading cause of death among men, and recent research indicates that being a father may increase the risk of poor heart health later in life. A study by scientists at Northwestern University and Ann & Robert H. Lurie Children’s Hospital of Chicago examined the cardiovascular health of 2,814 men aged 45 to 84, revealing that fathers tend to have worse heart health compared to nonfathers.

Researchers evaluated participants based on several health indicators, including diet, physical activity, smoking habits, weight, blood pressure, and levels of lipids and glucose in their blood. The study found that fathers had poorer scores in these areas, suggesting that the added responsibilities and stress of fatherhood may hinder men from maintaining healthy lifestyles.

Insights from the Study

Dr. John James Parker, the study’s corresponding author, emphasized the need to view fathers as a unique population and to track their health outcomes as they transition into fatherhood. Cardiovascular health is crucial as it involves modifiable behaviors and factors, making it possible to improve through targeted interventions. 

Interestingly, despite having worse heart health, fathers in the study had lower rates of death compared to nonfathers. This paradox may be explained by the robust social support systems that fathers often have, including family members who help them manage their health. Additionally, fathers reported lower rates of depressive symptoms, which could contribute to their lower mortality rates.

The Impact of Race and Age

The study included a diverse group of men who self-identified as Black, Chinese, Hispanic, or White. Notably, Black fathers had lower age-adjusted death rates compared to Black nonfathers, suggesting that fatherhood might have protective health benefits for Black men. Further research into this association could have significant public health implications.

Men who became fathers at younger ages (25 years old and younger), particularly Black and Hispanic men, showed worse heart health and higher death rates. Younger fathers may face challenges such as financial instability, less mature decision-making, and lower-paying jobs with fewer benefits, making it harder to prioritize their health.

Public Health Implications

Dr. Parker highlighted the importance of considering fathers’ health in public health interventions. While there are many programs focused on young mothers, young fathers often lack similar support. Given that most men in the U.S. are fathers, understanding the health impacts of fatherhood is crucial for improving the overall health of families.

The study also found a higher smoking rate among fathers, which is surprising given that many fathers quit smoking upon having children. This could indicate that fathers might quit smoking initially but resume the habit later due to increased stress. Addressing smoking rates among fathers is important since smoking is a leading cause of preventable death and can negatively impact family health.

The study used the American Heart Association’s Life’s Essential 8 scores (excluding sleep) to define cardiovascular health and categorized men as fathers or nonfathers based on their responses in interviews. The findings underscore the need for targeted health interventions for fathers, particularly young fathers and fathers of color, to improve their cardiovascular health and, by extension, the health of their families.

To improve family health, it is essential to consider the interconnected health relationships among mothers, fathers, other caregivers, and children. By focusing on the unique health challenges faced by fathers, especially in the context of their role within the family, public health initiatives can better support the overall well-being of communities.

What do you think of the recent findings of the link between fatherhood and heart health? Leave your thoughts in the comments below.

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