Fitness

What happens when a woman has low testosterone?

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A female’s testosterone levels fluctuate throughout life, the menstrual cycle, and at different times of the day. Low testosterone levels can affect the production of new blood cells, sex drive, and other hormone levels.

Testosterone belongs to a group of hormones known as androgens. Testosterone levels affect fertility, sex drive, red blood cell production, muscle mass, and fat distribution.

Many people think of testosterone as a male sex hormone, but everyone requires a certain amount. While males have more testosterone than females, female adrenal glands and ovaries produce small amounts of this hormone.

This article explains when doctors may consider testosterone levels low in a female as well as the symptoms, causes, and treatments for low testosterone.

A note about sex and gender

Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more.

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What is low testosterone in females?

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At this time, there are no conclusive guidelines for what should be considered “low” testosterone levels in females.

According to the United Kingdom’s National Health Service (NHS), testosterone levels in a female typically decrease throughout life.

Healthcare professionals consider a person’s symptoms when diagnosing low testosterone levels, but they may need to take a blood test for a conclusive diagnosis.

Symptoms

Low testosterone can cause one or more of the following symptoms in females:

However, many females with low testosterone levels do not experience these symptoms.

Because the symptoms linked to low testosterone are so common and can be vague, a doctor looks for signs of other issues or conditions before making a diagnosis.

A doctor may check for:

Causes

The two main causes of low testosterone are:

  • diminishing levels of the hormone as a normal result of menopause and aging
  • problems with the ovaries or the pituitary or adrenal glands

Testosterone naturally decreasesTrusted Source as a female ages. Levels of other hormones, such as estrogen, also reduce over time, especially when menopause starts.

Around the time that menopause begins, a female may be more likely to have less testosterone because the ovaries are producing less hormones.

Also, medications that address the side effects of menopause can lower testosterone levels. One such medication is oral estrogen.

Problems with the ovaries and adrenal glands can also cause lower levels of testosterone. A female may have lower levels after removal of the ovaries, for example, or if they have adrenal insufficiency. This means the adrenal glands do not work correctly.

Diagnosis

There is currently a lack of research into the treatment of low testosterone in females. Many doctors are much more concerned about high testosterone levels.

In 2014, a task force of healthcare organizations recommended against routinely measuring testosterone levels in females, as research has yet to prove a link between testosterone levels and symptoms.

If a female reports any of the symptoms listed above, a doctor will likely check for other, more common conditions first.

To diagnose low testosterone in females, a doctor starts with a physical exam and asks about any symptoms. If the doctor suspects low testosterone, they order a blood test.

If a female has not yet reached menopause, the doctor is likely to advise on the best time to test testosterone levels. This is because they fluctuate throughout the menstrual cycle.

Treatment

Some estrogen replacement drugs contain testosterone. However, the quantity of testosterone in the medication may not be enough to raise levels, or the body may not be able to absorb them sufficiently.

A doctor may administer testosterone injections or pellets, expecting these treatments to have the same effect on females as on males: raising energy levels, decreasing fatigue, and increasing sex drive.

However, many doctors advise females not to take testosterone. Likewise, the Food and Drug Administration (FDA) has approved fewTrusted Source testosterone-based treatments for females.

Although the treatment is typically safeTrusted Source, further research into the long-term effects is necessary. The side effects can include:

A 2020 articleTrusted Source suggests doctors may prescribe testosterone to menopausal females with low sexual desire if hormone replacement therapy alone is not effective in relieving symptoms.

Alternative therapies

A doctor may also recommend alternative therapies to treat the symptoms of low testosterone in females. These treatments and lifestyle strategies can include:

DHEA is a steroid hormone that comes from the adrenal glands. However, researchers have yet to prove that supplementation is safe and effective in the long term.

The side effects of DHEA supplementation can be similar to those of too much testosterone.

Summary

Doctors and researchers still do not fully understand how low testosterone levels affect females or how best to treat the deficiency.

Testosterone levels change as a person ages, and they may drop as a female approaches menopause. If a female experiences symptoms of low testosterone, the results of a blood test can help a doctor make a diagnosis.

Never take testosterone replacement therapy without a doctor’s recommendation. Supplements and replacement therapies may cause more unpleasant side effects than they relieve.

Best stretches and exercises for healthy feet

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Foot exercises can help prevent foot or ankle pain, while also strengthening feet and improving flexibility. Big toe stretches, toe splays, Achilles stretches, and sand walking are some activities that may be beneficial.

Regularly exercising and stretching the feet and ankles can help ensure that the muscles are providing the best support. These exercises may also increase range of motion in the feet, helping keep a person active for as long as possible.

Most foot exercises are simple and require no complicated equipment to perform. People can do them at home or in the gym as part of a regular exercise routine.Marvin Rickermann/EyeEm/Getty Images

Exercises for flexibility and mobility

The following exercises can improve flexibility and mobility in the feet.

1. Toe raise, point, and curl

This exercise has three stages and will help strengthen all parts of the feet and toes.

To do this exercise:

  1. Sit up straight in a chair, with the feet flat on the floor.
  2. Keeping the toes on the floor, raise the heels. Stop when only the balls of the feet remain on the ground.
  3. Hold this position for 5 seconds before lowering the heels.
  4. For the second stage, raise the heels and point the toes so that only the tips of the big and second toes are touching the floor.
  5. Hold for 5 seconds before lowering.
  6. For the third stage, raise the heels and curl the toes inward so that only the tips of the toes are touching the floor. Hold this position for 5 seconds.
  7. Build flexibility and mobility by repeating each stage 10 times.

2. Big toe stretch

Keeping a wide range of motion in the big toe is important. The following exercise also has three stages and is designed to stretch and relieve pain in the toes from wearing tight shoes.

To do this exercise:

  1. Sit up straight in a chair, with the feet flat on the floor.
  2. Bring the left foot to rest on the right thigh.
  3. Using the fingers, gently stretch the big toe up, down, and to the side.
  4. Keep the big toe in each position for 5 seconds.
  5. Repeat this 10 times before switching to the other foot.

Exercises for strength

The following exercises can help enhance the strength of the feet.

3. Toe splay

Doing the toe splay exercise can improve control over the toe muscles. People can do it on both feet at once or on alternate feet, depending on which they find more comfortable.

To do this exercise:

  1. Sit in a straight backed chair, with the feet gently resting on the floor.
  2. Spread the toes apart as far as possible without straining. Hold this position for 5 seconds.
  3. Repeat this motion 10 times.
  4. Once a person has built up their strength, they can try looping a rubber band around the toes. This will provide resistance and make the exercise more challenging.

4. Toe curls

Doing toe curls builds up the flexor muscles of the toes and feet, improving overall strength.

To do this exercise:

  1. Sit up straight in a chair, with the feet flat on the floor.
  2. Lay a small towel on the floor in front of the body, with the short side facing the feet.
  3. Place the toes of one foot on the short side of the towel. Try to grasp the towel between the toes and pull it toward oneself. Repeat this exercise five times before switching to the other foot.
  4. To make this exercise more challenging, try weighing down the opposite end of the towel with an object.

5. Marble pickup

Doing the marble pickup can increase strength in the muscles on the undersides of the feet and toes.

To do this exercise:

  1. Sit up straight in a chair, with the feet flat on the floor.
  2. Place an empty bowl and a bowl of 20 marbles on the floor in front of the feet.
  3. Using only the toes of one foot, pick up each marble and place it in the empty bowl.
  4. Repeat this exercise using the other foot.

6. Sand walking

Gabriel Codarcea / EyeEm/Getty Images

Walking barefoot on sand is a great way to stretch and strengthen the feet and calves. This is a good exercise in general because sand’s soft texture makes walking more physically demanding.

To do this exercise:

  1. Head to a beach, a desert, a volleyball court, or any other location with sand.
  2. Remove the shoes and socks.
  3. Walk for as long as possible. Try increasing the distance slowly over time to avoid overexerting the muscles in the feet and calves.

Exercises for pain

The following exercises can be helpful for pain relief and foot tightness.

7. Toe extension

The toe extension is useful in preventing or treating plantar fasciitis, which is a condition that causes pain in the heel when walking and difficulty raising the toes.

To do this exercise:

  1. Sit up straight in a chair, with the feet flat on the floor.
  2. Place the left foot on the right thigh.
  3. Pull the toes up toward the ankle. There should be a stretching feeling along the bottom of the foot and heel cord.
  4. Hold for 10 seconds. Massaging the arch of the foot while stretching will help ease tension and pain.
  5. Repeat this exercise 10 times on each foot.

8. Golf ball roll

Rolling a golf ball under the foot can help relieve discomfort or a feeling of tightness in the arch and ease pain associated with plantar fasciitis.

To do this exercise:

  1. Sit up straight in a chair, with the feet flat on the floor.
  2. Place a golf ball — or another small, hard ball — on the floor next to the feet.
  3. Lay one foot on the ball and move it around, pressing down as hard as is comfortable. The ball should be massaging the bottom of the foot.
  4. Continue for 2 minutes, then repeat using the other foot.
  5. A frozen bottle of water can be a soothing alternative if no suitable balls are available.

9. Achilles stretch

The Achilles tendon is a cord connecting the heel to the calf muscles. It can strain easily, but keeping it strong may help with foot, ankle, or leg pain and tightness.

To do this exercise:

  1. Face a wall and raise the arms so that the palms of the hands are resting flat against the wall.
  2. Move one foot back, keeping the knee straight. Then, bend the knee of the opposite leg.
  3. Keep both the heels flat on the floor.
  4. Push the hips forward until there is a stretching feeling in the Achilles tendon and calf muscles.
  5. Hold for 30 seconds before switching sides. Repeat three times on each side.
  6. For a slightly different stretch, bend the back knee and push the hips forward.

Foot health and safety tips

To help keep the feet strong and healthy:

  • Complete a thorough warmup routine before exercising.
  • Wear supportive footwear for day-to-day activities and sports.
  • Replace worn-down shoes as often as possible.
  • Build up strength and flexibility slowly to condition the feet and ankles.
  • Avoid uneven surfaces, especially when running. Try not to run uphill too often.
  • Listen to the body. Do not overdo activities.
  • Prevent any recurrence of injury by resting and seeking appropriate treatment.

Summary

Keeping the feet and ankles healthy is a good idea. Performing the exercises above can help ease existing pain, prevent discomfort, and reduce the risk of injury.

People with a diagnosed foot condition such as plantar fasciitis or strain to the Achilles tendon may wish to try exercises to help.

Always check with a healthcare professional, if possible, before starting a new exercise and stretching routine.

Diabetes control worsened over the past decade

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At a Glance

  • A study found that control over blood sugar and blood pressure has declined among people with diabetes after years of progress.
  • Uncontrolled diabetes increases the risk for serious health issues and could foreshadow growing complications among people with the disease. 

African American woman measuring blood sugar level on couch

The study found that after years of progress, management of diabetes in the U.S. recently declined. fizkes / iStock / Getty Images Plus

More than 34 million adults in the U.S. have diabetes. Diabetes occurs when blood sugar, also called blood glucose, is too high. Over time, if not well controlled, it can cause serious health problems such as heart disease, kidney failure, blindness, and limb amputation. Most people with diabetes have type 2, which is linked to lifestyle factors like weight and physical activity levels.

Managing diabetes entails reducing high blood sugar, keeping it within a healthy range, and controlling blood pressure and cholesterol levels. Over the past two decades, new medications and treatment guidelines have expanded options for diabetes care.

A research team led by Dr. Elizabeth Selvin of Johns Hopkins University examined trends in diabetes control and treatment from 1999 to 2018. They analyzed data from about 6,600 U.S. adults with diabetes who had participated in the CDC’s National Health and Nutrition Examination Survey. NHANES is a periodic survey of a representative sample of the U.S. population. Participants were 20 years of age or older, not pregnant, and had been diagnosed with diabetes by a physician.

The study was funded by NIH’s National Heart, Lung, and Blood Institute (NHLBI). Results appeared in the New England Journal of Medicine, on June 10, 2021.

The team found that blood sugar (glycemic) control declined between the 2007-2010 period and the 2015-2018 period from 57.4% to 50.5%. This decline was after more than a decade of progress in glycemic control starting in 1999.

Blood pressure control showed a similar trend. After earlier progress, the percentage of among people with diabetes who had healthy blood pressure (<140/90 mm Hg) declined. From 2011–2014 to 2015–2018, blood pressure control decreased from 74.2% to 70.4% of the participants. This aligns with recent declines in blood pressure control among the general population.

Cholesterol control also improved among those with diabetes but then stalled, with little improvement after 2010. Only about one in five participants met the targets for controlling blood sugar, blood pressure, and cholesterol in 2018. That statistic was relatively unchanged since 2010.

The study examined trends in diabetes treatment as well. The use of medications to lower glucose or blood pressure plateaued after 2010. The use of statins to reduce cholesterol remained unchanged after 2014. Combination therapies, those using more than one drug, declined after 2010 among participants with uncontrolled blood pressure. These treatment declines likely contributed to worsening diabetes control.

“These are concerning findings,” Selvin says. “There has been a real decline in glycemic control from a decade ago, and overall, only a small proportion of people with diabetes are simultaneously meeting the key goals of glycemic control, blood pressure control, and control of high cholesterol.”

The findings suggest that diabetic complications may be set to rise among Americans in the future.

6 Drinks for Lowering Blood Pressure

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In addition to making changes to your diet and lifestyle, research shows that several drinks could help lower blood pressure levels and support heart health.Marti Sans/Stocksy United

When blood pressure goes unchecked, it can lead to complications such as heart disease and stroke.

One of your first lines of defense against high blood pressure (hypertension) is your diet. Adopting a blood pressure-friendly diet may helpTrusted Source keep your blood pressure within a healthy range without the side effects caused by medications.

In addition to certain foods that may help lower your blood pressure, some types of drinks may also be helpful.

In this article, we’ll take a deeper dive into six different types of drinks that may help lower your blood pressure.

What is high blood pressure?

High blood pressure is a condition that occursTrusted Source when the force of the blood pushing against the walls of your arteries is too high.

This can cause your heart and blood vessels to work harder, which can damage your heart muscle over time. Additionally, it can cause small tears in the walls of your arteries to form, leading to the buildup of fatty plaque.

High blood pressure usually develops over time and can be causedTrusted Source by poor diet, lack of physical activity, and certain health conditions, including diabetes and obesity.

It’s important to treat high blood pressure, as it can increaseTrusted Source the risk of many other conditions, including heart disease, stroke, and kidney failure.

Treatment for high blood pressure generally involves a combination of medications, which are used to relax or widen your blood vessels, along with diet and lifestyle changes.

1. Beet juice

Not only do these colorful, low-calorie vegetables contain a host of health-promoting vitamins, minerals, and plant compounds, but they may also help lower your blood pressure.

A randomized pilot study from 2016Trusted Source found that the juice of both raw and cooked beets improved blood pressure. But raw beet juice had a greater impact on blood pressure.

Beets are rich in dietary nitrates, a compound known to have blood pressure-lowering effects. In a 2017 reviewTrusted Source, researchers found that these benefits were greater than the effects of nitrates alone.

In other words, other heart-friendly compounds are likely at play as well.

Try this simple beetroot juice recipe.

2. Tomato juice

Growing evidence suggests that drinking one glass of tomato juice per day may promote heart health.

In a 2019 studyTrusted Source, Japanese researchers evaluated the effects of drinking an average of one cup of tomato juice per day among participants with risk factors for heart disease.

They concluded that tomato juice improved both systolic and diastolic blood pressure, as well as LDL cholesterol. Other recent studies have reported similar results among people with stage 1 hypertension and pregnant women.

To avoid unnecessary sodium, which can have the opposite effect on your blood pressure, make sure to buy unsalted tomato juice.

3. Pomegranate juice

Not only are pomegranates rich in nutrients such as folate and vitamin C, they also boast potent anti-inflammatory effects. It may come as no surprise then that pomegranate juice can contribute to a heart-healthy diet.

A 2017 literature review of eight randomized, controlled trials found that consuming pomegranate juice may help lower both systolic and diastolic blood pressure.

The effects on systolic blood pressure were independent of how long participants consumed pomegranate juice for and how much.

If you decide to add pomegranate juice to your diet, make sure it’s 100 percent juice with no added sugar.

4. Berry juice

Like pomegranates, berries — especially blueberries — are known for their antioxidant properties.

A 2020 review reported that drinking cranberry or cherry juice may improve your blood pressure.

Another review published in NatureTrusted Sourcein 2016 found that consuming berries lowered both systolic blood pressure and LDL cholesterol.

In both reviews, the researchers concluded that berries likely have cardiovascular benefits, but more research needs to be done to clarify their role in preventing and controlling heart disease.

If you opt for store-bought berry juice, make sure it doesn’t contain any added sugar.

5. Skim milk

Low-fat dairy products such as skim milk and yogurt are a key component of Dietary Approaches to Stop Hypertension, a science-based set of recommendations for preventing and treating high blood pressure.

According to one 2018 studyTrusted Source in 2,694 adults, increased consumption of low-fat milk was also associated with lower levels of systolic and diastolic blood pressure.

But the researchers noted that they couldn’t separate which component of dairy may be responsible for the association, surmising that phosphorus and calcium may be playing a role.

Typically, health professionals recommend you try to get two to three servings of low-fat milk products per day. You can drink a glass with your meals or add it to cereal or a smoothie. Steamed skim milk also makes a great addition to coffee.

But if everyone were to consume two dairy servings a day, it would negatively contribute to climate change, place more pressure on natural resources, and may increase the methane (a type of greenhouse gas) output of dairy-producing farm animals.

For this reason, if you’re looking to eat a sustainable diet, you can aim for about 250 grams (g) of dairy a day and no more than 500 g. About one 8-ounce cup of milk or yogurt or about an ounce of hard cheese equals 250 g of dairy.

6. Tea

When it comes to blood pressure, not all teas are created equal. A 2020 literature reviewTrusted Source of randomized controlled trials compared the effects of black and green tea consumption on blood pressure.

The researchers reported that long-term intake of both types of tea lowered both systolic and diastolic blood pressure. But the reduction in blood pressure was more significant for green tea.

Another researchTrusted Source from 2019 supports these findings.

What about coffee and alcohol?

Both coffee and alcohol can have varied effects on blood pressure.

Coffee

The effect of coffee on blood pressure has been a longstanding source of controversy in the scientific community.

Caffeine appears to create a temporary spike in blood pressure. But this effect may not be significant, according to research from 2017, which showed that people with high blood pressure may be able to safely drink coffee.

But the study recommends people exercise some caution when consuming the drink.

Some past research has suggested that long-term coffee consumption is associated with an increased risk of hypertension.

But according to a 2017 literature review of 34 studies, moderate coffee consumption is safe, and perhaps even beneficial for both healthy people and those with high blood pressure.

If you have high blood pressure, ask a doctor or healthcare professional whether you should limit or stop drinking caffeinated beverages. With that said, it might not be the best time to start drinking coffee if you don’t already.

Alcohol

As with coffee, alcohol’s effect on blood pressure is complicated. Health professionals usually recommend drinking in moderation, though recent research indicatesTrusted Source even moderate drinking may be risky.

Moderate alcohol consumption — that’s up to one drink per day for people assigned female at birth and up to two per day for people assigned male at birth — was once thought to lower blood pressure. But recent research suggests that even moderate drinking may pose risks to heart health.

In addition, drinking alcohol has been associated with resistance to blood pressure treatments. Some people who drink alcohol might not always take their medications as prescribed. In addition, alcohol itself may interfere with the effectiveness of the medications. According to research, the impact of alcohol on blood pressure likely dependsTrusted Source on the amount you consume and how much time has passed since consumption.

When it comes to alcohol consumption, the recommendation likely isn’t the same for everyone. If you have high blood pressure, talk with a doctor to find out what’s considered a safe level of alcohol consumption for you.

What drinks to avoid with high blood pressure?

Just as some drinks can help lower blood pressure, several others may actually increase blood pressure levels.

Here are some drinks that you may need to limit or avoid if you have high blood pressure:

  • Soda. Most soft drinks are loaded with added sugar, which could significantly increaseTrusted Source your risk of heart disease and high blood pressure.
  • Sweetened beverages. Like soda, other sweetened drinks such as iced tea, for example, are packed with sugar, and iced tea is one of the most commonly consumed sugar-sweetened beverages in the United States. Ideally, opt for unsweetened tea whenever possible to limit your sugar intake to avoid a negative effect on your blood pressure.
  • Energy drinks. In addition to providing a concentrated amount of caffeine and added sugar in each serving, research showsTrusted Source that certain types of energy drinks could significantly increase your levels of systolic and diastolic blood pressure.
  • Alcohol. As mentioned above, some research suggestsTrusted Source that even moderate amounts of alcohol may be linked to high blood pressure levels. If you drink alcohol, be sure to talk with a doctor to determine whether it’s necessary to lower your intake.

Other tips for lowering blood pressure

There are several steps you can take that can help lower your blood pressure and support heart health, including:

  • Limit sodium intake. Consuming high amounts of sodium from processed foods, salty snacks, or any other sources can increase blood pressure levels. The American Heart Association recommends ideally not consuming more than 1,500 milligramsTrusted Source of sodium per day.
  • Follow a nutritious, well-rounded diet. Eating lots of fruits, vegetables, and whole grains can help increase your fiber intake and ensure you’re getting the nutrients you need to supportTrusted Source healthy blood pressure levels.
  • Exercise regularly. Physical activity can help strengthen your heart and make it easier to reach or keep up a moderate weight, which could lower your blood pressure. Aim to get at least 150 minutesTrusted Source of moderate-intensity aerobic exercise per week, which includes activities such as jogging or cycling.
  • If you smoke, consider quitting. While the relationship between smoking and high blood pressure is still being investigated, we do know that every time you smoke, it does causeTrusted Source at least a temporary increase in your blood pressure. Smoking can also causeTrusted Source your arteries to narrow and increase the risk of a heart attack and stroke, especially if you already have high blood pressure.

The bottom line

In addition to following a heart-healthy diet, some types of drinks may also be helpful when it comes to lowering your blood pressure.

According to research, several types of fruit and vegetable juices, as well as skim milk and green tea, may help to control your blood pressure.

If you’re concerned about your blood pressure, be sure to talk with a doctor about the best way to manage your blood pressure and heart health.

Slideshow: The 7-Minute Workout

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The 7-Minute Workout

The 7-Minute Workout

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If you’ve ever promised yourself that you would get back in shape just as soon as you could find the time, then the 7-Minute Workout may be for you. It’s a short, rapid-fire series of exercises that use your own body weight.

Start with something you learned in elementary school: jumping jacks. Stand up with your legs spread and your hands touching overhead. Then as you jump, bring your legs back together and put your arms to your sides. You can speed these up or slow them down to suit your fitness level. Do this for 30 seconds, take a 10-second break, and go right to the next move.

If you’re new to exercise, or it’s been a while, it’s a good idea to get a gym instructor or other fitness pro to help you with proper form.

Wall Sits

Wall Sits

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Stand with your back to a wall, feet hip-width apart and slightly in front of you. Lean back into the wall, and slide down like you’re sitting down into a chair. Your knees should finish above your ankles, bent at 90 degrees. Hold this position for 30 seconds.

There are 12 exercises. Each should take 30 seconds, with a 10-second “break”.  

It’s called the “7-Minute Workout,” but you really get maximum benefit from repeating the circuit at least three times.

The order of exercises does matter: You should alternate working opposing muscle groups, and follow exercises that crank your heart rate up with those that cool it down a bit.  

Check with your doctor before taking on any new exercise routine, to make sure it is right for you.

Push-Ups

Push-Ups

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Get into a “plank” position on the floor or mat, feet together with toes tucked under, hands planted flat below your shoulders. Slowly bend your elbows and lower your body toward the floor, as far down as you can go keeping back and hips level. Then press back up and repeat for 30 seconds. You can make this easier by resting your weight on your knees instead of your feet. To boost intensity, try resting your feet on a low bench or step instead of the floor.

Ab Crunch

Ab Crunch

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Start with a basic crunch: Lie flat on your back, with your knees bent and feet on floor. Tighten your core. Press your lower back into the mat and reach toward top of knees. Return to starting position but keep core tight and repeat for 30 seconds.

Step-Up

Step-Up

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Stand facing a sturdy chair or bench. Step up onto the chair or bench with your left leg, coming all the way up to stand on it with both feet fully. Then step back down and come back up, starting with your right leg this time. Do as many as you can in 30 seconds. Get your heart pumping!

Squat

Squat

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Stand with your feet shoulder-width apart and toes forward. Bend your knees as you hinge at the hips, shifting them back and down like you’re about to sit in a chair. Lower yourself as far as you comfortably can, keeping most of your weight on your heels. Stand back up. Repeat for 30 seconds.

Triceps Dip on Chair

Triceps Dip on Chair

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Sit on the front edge of a stable and sturdy chair or bench, and put your palms on the edge, fingers pointing forward or slightly toward you. Ease off the chair, supporting your weight with your heels and your palms. Slowly bend your elbows as you lower yourself toward the floor, then push back up. Repeat for 30 seconds. You can make this exercise more challenging by supporting yourself on one leg at a time.

Plank

Plank

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Lie on your stomach on an exercise mat, with your elbows close to your sides, palms down and fingers facing forward. Lift your torso and thighs off the floor, keeping your body straight. Rest your weight on your elbows and your feet, with toes tucked toward shins. Use your core muscles, and stay in this position for 30 seconds.

High Knees

High Knees

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Run in place for 30 seconds, bringing your knees up as high as you can with each step. Focus on lifting your knees up and down rapidly. Try holding your palms out in front of you at waist height, working to “smack” your knee into your palm with each step. Research has found that this kind of training may help more with fat loss than classic aerobic or strength training.

Lunges

Lunges

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Stand with your feet together. Step forward on your right foot, dropping your pelvis down toward the floor (not forward), lowering yourself until both front and back knees are bent as close to a 90-degree angle as possible. Then push back with the front leg and return to your starting position. Switch legs. Repeat for 30 seconds. You can make this more challenging with reverse lunges, or make it easier by not lowering your body as deeply.

Push-Up and Rotation

Push-Up and Rotation

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Start in a standard push-up position. Begin a traditional push-up, but as you come back up, shift your weight onto your left side. Rotate your upper body and extend your right arm straight up toward the ceiling. Return to your starting position, then repeat with right side. Repeat for 30 seconds.

Side Plank

Side Plank

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Lie on your right side on a mat, with your legs straight and your left leg stacked directly on top of the right. Keeping your ankles, knees, hips, and trunk in a straight line, push your weight up on your bent right elbow, which should be directly under your shoulder. Lift your hips, knees, and trunk off the mat. Hold the position for 15 seconds. Then switch sides. You got through the 7-minute workout. Maximize the benefits and do it two more times.

Beetroot Juice Linked to Health Improvements in COPD Patients

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A recent study found that beetroot juice reduced blood pressure and helped the cardiovascular system.

Is beetroot juice the magic elixir for chronic obstructive pulmonary disease (COPD) patients?

According to research published in the European Respiratory Journal, patients with COPD who took a 12-week course of daily beetroot juice experienced lower blood pressure and could walk farther in six minutes than those who went without.

Patients who suffer from COPD tend to have less oxygen in the first place; the illness is a severe lung condition affecting roughly 400 million people worldwide. It is characterized by shortness of breath, persistent, chesty coughs, frequent chest infections, and persistent wheezing. According to the study’s research team, COPD is the third leading cause of death worldwide.

The study was conducted by a research team at the Imperial College London in the United Kingdom. The team looked at 81 patients with COPD treated at the Royal Brompton Hospital in London between October 2020 and August 2021. The patients had a baseline blood pressure of at least 130 mmHg. Study participants were given either 70 milliliters of concentrated beetroot juice containing 400 milligrams of nitrate daily for 12 weeks or a placebo supplement over the same period. Patients were asked to keep their diets the same and to remain on any of their prescription medications.

The research team found that patients who received the beetroot juice supplement experienced an average reduction in systolic blood pressure of 4.5 mmHg compared to those prescribed the placebo. Additionally, the patients who received the beetroot juice supplement could walk, on average, almost 33 yards (30 meters) farther in six minutes than those who received the placebo.

No serious side effects were reported during the study, though five participants reported urine discoloration. Two participants withdrew from the study, finding the taste of beetroot juice “unpalatable,” according to the study.

Why Nitrate Helps the Lungs

Patients with COPD don’t have problems getting air into their lungs as much as they do getting air out, Dr. Marilyn Moy of the VA Boston Healthcare System, who also works as an associate professor of medicine at Harvard Medical School, told Harvard Health Publishing. Inhaled air gets trapped within the lungs, and the oxygen has nowhere to go, causing breathlessness in COPD patients, Dr. Moy explained in the article.

The Imperial College London research team theorized that nitrate-rich beetroot juice could increase nitric oxide levels available in the bloodstream. Nitric oxide helps release hormones, including human growth hormone and insulin. It also widens and relaxes blood vessels, meaning less oxygen is required for the body to do the same amount of work.

A June 2022 study published in the Journal of Preventive Medicine and Hygiene supports the recent research, noting that nitric oxide supplements can improve heart health and enhance exercise performance. The 2022 study mentions previous research confirming the efficacy of beetroot juice as a way to increase nitrite levels in the plasma, which in turn helps the blood carry more oxygen. 

Will It Help Prevent Cardiovascular Events?

Although COPD affects the lungs, it is sometimes considered a cardiovascular disease. The heart has to work extra hard because COPD prevents enough oxygen from entering the bloodstream. The additional stress on the heart can aggravate it over time, leading to heart failure.

However, according to the research team, beetroot juice could be a go-to supplement to help COPD patients avoid cardiovascular problems.

“The fall in [blood pressure] observed in this study is sufficient to impact the primary and secondary prevention of [cardiovascular] events in people with COPD,” the team wrote.

The effect of beetroot juice on heart health is likely linked to the dilation of blood vessels, which reduces the blood pressure and stiffness of arteries, researchers wrote. The recent findings are backed by the Journal of Preventive Medicine and Hygiene study, which adds that reduced arterial stiffness improves blood flow to the carotid arteries, supplying blood to the brain, face, and neck.

The researchers noted that while some patients may be unable to tolerate blood pressure medications, beetroot juice could serve as an alternative for COPD patients.

How a simple dietary choice may alter your cardiovascular destiny

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The benefits of omega-3 fatty acids have been widely researched, and are one of the most important nutrients to get into your diet.  They affect brain development in children, contribute to mood regulation, decrease inflammation, and have been supported by studies suggesting their positive impact on heart health.

A new study from the Karolinska Institute, however, suggests that consuming oily fish is even more important for the cardiovascular health of those who have a family history of coronary artery disease.  The findings were not only consistent with the understanding that polyunsaturated fatty acids (PUFAs) are important for heart health but even more so for those with increased genetic risk factors.

Let’s take a look at the study and see if a simple dietary choice can change your genetically inclined cardiovascular destiny.

Does our genetic destiny defy common beliefs?

Many people believe that our genes determine everything from weight to cancer risk, but this oversimplification doesn’t hold true.  While we currently cannot alter our genes to change our hair color or our height, gene expression for disease risk is more complicated.

Recent studies indicate that numerous genes linked to diseases such as Parkinson’s or cancer must be turned on, oftentimes by factors that cause rampant inflammation, like smoking or a high-sugar diet, for example.

Have you ever wondered why a person who chain-smokes cigarettes for decades may never get lung cancer?  Science suggests it might be because their genes lack the catalyst that would be required to trigger such an opportunity.

Sometimes something as simple as a dietary change can protect our body from the inherent damage that genetic predispositions can prime us for.  Likewise, similar dietary changes can prevent the genes from ever “switching on.”

Diet might be the most important part of good health

The scientists at the Karolinska Institute wanted to determine if there was additional cardiovascular risk mediation from eating oily fish in patients who had a family history of cardiovascular disease.  Studies already exist showing that fish oil and omega-3s – particularly EPA and DHA – reduce the risk factors for cardiovascular disease, so the research was built on that premise.

They observed 40,885 patients who had no indications or history of cardiovascular health at the time of the study.  Tissue and blood samples were taken from the patients to evaluate biomarkers for polyunsaturated fatty acid dietary intake.  The individuals were then observed for the duration of the study and were reassessed at the time of a cardiovascular event or at the conclusion of the study.

Parameters of the study indicated that they considered a low PUFA intake as lower than or equal to the 25th percentile of PUFA biomarker saturation in giving samples within the studied population.  With that information in mind, the study found that people who had a low PUFA dietary intake, along with a family history of cardiovascular disease, were 1.41% more likely to have a cardiovascular event than the rest of the group.  People with just a family history but a moderate intake of PUFA had a 1.26 percent increased risk, and those without a family history and a moderate PUFA intake had a 1.06% risk.

While the differences in risks may seem small – 1.41%, 1.26%, and 1.06% for various scenarios involving PUFA intake and family history – it’s important to note their significance in the study.  In simpler terms, what you eat and your family history might play a role in your heart health.

Where do I find PUFAs?

Polyunsaturated fatty acids are in their highest concentration in oily fish, so increasing your intake of seafood is a great place to start.  In particular, fish like wild-caught salmon are full of omega-3s and one of the healthiest proteins you can eat.

With that said, however, eating fish in this day and age can be a risky prospect.  The days of pulling healthy, unspoiled salmon from rivers and having them cooked and brought to your plate are fast dwindling.  Most fish you get in a supermarket is farm-raised, and that raises a series of concerns.

Farm-raised fish in the U.S. are often fed diets that are not comparable to wild-caught fish and therefore have an abundance of omega-6 fatty acids.  Studies indicate that, if we overeat foods loaded with omega-6 fatty acids, we will tend to increase inflammatory markers in the body.  Farm-raised fish from other countries are even worse, typically not having anywhere near the levels of quality control that the U.S. or Europe has, and are therefore exposed to plastic, toxic chemicals, waste products from other livestock, and about a thousand other things that you should never eat.

Wild-caught fish are almost always the best choice, but they are often more expensive compared to their farm-raised counterparts.  Having said that, most people would benefit by only eating wild-caught fish 2x / week, a few ounces per serving.

“Fin-tastic” fish picks: Swimming towards better choices

One of the cheapest, most environmentally friendly, and easily accessible fish for your health is sardines.  Little canned fish like sardines, mackerel, bristling, and anchovies are cheap, sustainably caught, and have a micronutrient profile full of omega-3s that are perfect for heart health.

You can also opt for wild-caught frozen fish, which are not subject to seasonality and are, therefore, often cheaper.  Most fish undergo a freezing process anyway to kill parasites, so unless you live near an ocean, it is unlikely that any “fresh” fish you eat wasn’t frozen at some point and then thawed.  This means there is no loss of quality with frozen fish.

When it comes to choosing fish, steer clear of the farm-raised options altogether.  If you’re still tempted, make sure to scrutinize their aquaponic methods and feeding practices.  Stick to fish from regions like Europe, particularly Scandinavian countries or the U.S., where stringent regulations ensure higher standards.

Simply put, increasing your intake of omega-3s from oily fish is relatively easy.  It’s a delicious way to improve your health and is critically important if you have a family history of cardiovascular disease.

Detox and Sauna!

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Before we get to the deep dive (below), which I know you will totally appreciate, let’s start with the BENEFITS of Sauna!

Personally, I adore sitting in a sauna and do it very often.  When you sit in your infrared sauna…you’ll love the relaxing warmth, the way it soothes your muscles and boosts your happiness…and the knowledge that you’re doing something EXCELLENT for your health. 

And a growing amount of evidence shows saunas to be a POWERFUL force for health—that can trigger your body’s natural HEALING and ANTI-AGING mechanisms. What benefits can you expect?

Let’s Start With Stress! Saunas have been traditionally used to ease stress and produce feelings of relaxation. Saunas feel good. Sitting in your sauna, in the comfort and privacy of your own home, will calm you like nothing else can. Stress is literally killing us. Sadly, a heart attack happens every 43 seconds in the U.S. Stress is also linked to the 6 most deadly diseases, including stroke and high blood pressure.

Cardiovascular Health: In 1981, the prestigious Journal of the American Medical Association (JAMA) reported that: “Regular use of a sauna may impart similar stress on the cardiovascular system, and its regular use may be as effective as a means of cardiovascular conditioning and burning calories as regular exercise.(1)

In addition, a large study conducted in Finland showed saunas to be beneficial for preventing cardiovascular deaths. In the study, compared to men who never use the sauna, frequent sauna users (4-7 times per week) were 50% less likely to die from cardiovascular-related causes.(2)

Weight Loss: Did you know the science says that you can burn up to 600 calories in one 30-minute sauna session? YES! According to research published in the Journal of the American Medical Association.(3)

Saunas heat your core body temperature, increasing your blood flow and heart rate (much like exercise)—which has been shown to help you lose weight. Research conducted by Binghamton University found that, on average, participants who spent a 45-minute session in an infrared sauna 3 times a week lost 4% body fat in 16 weeks.(4)

Detoxification: Sweat is one of the major elimination channels for toxins. Heat above 160 degrees also causes the body to produce heat shock proteins, which help detoxify your body at the cellular level. Many doctors recommend saunas for supporting your body’s natural detoxification systems. 

  • In fact, toxicologists have shown that sweating is a major method of excreting pesticides(5) and toxic metals(6), including cadmium, lead, and aluminum.
  • By using the sauna repeatedly, high mercury levels can be reduced to normal.(7)
  • Studies have also shown that saunas can help rid the body of Bisphenol A (BPA).(8)
  • Additionally, sauna therapy has proven to be useful for people with mold exposure and mycotoxins.(9)

Immune System:  Infrared saunas raise your body temperature, inducing an artificial fever. This “fake fever” stimulates the immune system, resulting in an increased production of disease-fighting white blood cells and antibodies. A 1% increase in body temperature results in a 40% increase in immunity, according to Nobuhiro Yoshimizu, MD, PhD.(10)

In fact, research shows that regular sauna use can lead to significantly fewer incidences of the common cold!(11)

Beauty Benefits: A study published in The Journal of Cosmetic and Laser Therapy showed significant improvements in skin appearance after regular near-infrared use.(12) Participants in the study experienced a reduction in wrinkles and crow’s feet, as well as improved overall skin tone, including softness, smoothness, elasticity, clarity, and firmness.

And many people report healthier skin and fewer skin issues with regular sauna use, such as:

  • Improved tone and texture
  • Greater elasticity
  • Wrinkle reduction
  • Improved stretch marks and cellulite
  • Treating and preventing acne

When you get out of your sauna, expect your skin to be pink, and thousands of pores cleansed of impurities. But that’s not all…

That’s only some proven benefits research is finding for sauna use. Other papers and clinical trials report impressive improvements in:

  • Pain(13)
  • Inflammation(14)
  • Arthritis(15)
  • Improved Sleep(16)
  • Mood Disorders(17)
  • Improved quality of life for diabetes(18)
  • Reduced risk of stroke(19)

Yes, it’s quickly becoming more common – and largely accepted – that during your lifetime, you’ll experience declining health. Almost as if there was an expectation to suffer from one or more of these issues, among others:  joint or back pain and stiffness, brain fog or cognitive decline, thinning bones, or being diagnosed with various health challenges.

As you may know, exercise and eating a balanced diet are 2 essential pillars that can help you age gracefully – But did you know that another is…HEAT?

And – one powerful way you can experience the profound healing of heat is with an INFRARED SAUNA – a place where you can truly relax in your own home. A sauna engages your body’s NATURAL healing and health-supporting mechanisms using heat, and healing infrared rays. 

A sauna is beneficial in a variety of ways, including but not limited to: 

  • Enhanced weight loss
  • Pain relief
  • Detoxifying
  • Clearer and healthier skin
  • Heart health
  • Boosts immunity
  • Improved mental health
  • Reduced inflammation
    …and MORE

In fact, there is a growing amount of evidence that shows saunas to be a POWERFUL health force that can trigger your body’s natural healing and anti-aging mechanisms. 

In summary, let’s be honest, we all could use a little more relaxation and detoxification – and sweat happens to be one of the major elimination channels for toxins. Actually, heat above 160 degrees also triggers the body to produce heat shock proteins, which helps to detoxify your body at the cellular level. 

That’s only some of the PROVEN benefits research is finding for regular sauna use. 

We promote a handful of sauna companies several times a year.  Be sure to watch your email – we’ll always say SAUNA in the subject line to let you know when we have a special VIP Q&A event on this powerful health restorative. 

Low vitamin C levels increase the risk of hemorrhagic stroke, research reveals

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Strokes are the second leading cause of death in the world, with more than 140,000 people dying – every year – from a stroke in the U.S. alone.  To put the magnitude of the situation in perspective, someone, in the U.S., has a stroke about every 40 seconds!  But, as you’ll soon see, your vitamin C levels can have a huge impact on your risk.

In fact, there is research published in the American Journal of Clinical Nutrition and Stroke: A Journal of Cerebral Circulation which found “vitamin C to be exceptionally helpful in stroke prevention.”  Basically, an elevated blood plasma level of vitamin C seems to have a protective effect on the arteries.

Vitamin C levels linked to tissue health and stroke prevention

For example, stroke researcher Stéphane Vannier, MD and her colleagues recently found that plasma vitamin C concentrations lower than 11 micromoles per liter can lead to hemorrhagic effects.  Sixty-five people who suffered hemorrhagic stroke all showed depleted vitamin C levels; the control group, who did not suffer stroke, had normal C levels.

Vitamin C levels in the body already have an established relationship to tissue strength and integrity; and we know that vitamin C deficiency can cause bleeding gums and the disease scurvy. Researchers speculate a deterioration in tissue strength could be contributing to the bleeding in the brain that accompanies hemorrhagic stroke.

A 1995 study detailed in the British Medical Journal showed elderly persons with low levels of vitamin C had greater risk of all types of stroke; plus a 2008 University of Cambridge study found people with high C levels reduced their risk of stroke by 42 percent.

Experts say: ‘The benefits of vitamin C are undeniable’

’Vitamin C is the world’s best natural antibiotic, antiviral, antitoxin and antihistamine… Let the greats be given their due. The importance of vitamin C cannot be overemphasized.’ – Andrew W. Saul, PhD

“Man’s body was designed to function best with high blood and cellular levels of vitamin C – synthesized as needed by the liver. Due to an inborn error of metabolism, the vast majority of us no longer have the ability to make it, but that does not lessen our need for vitamin C or the benefits derived from it.” – Thomas E. Levy, MD, JD

In July 2013, researchers at Columbia University published a definitive study, looking at over 16,000 Americans, which showed that those with the highest concentration of vitamin C were 45% less likely to die of any cause.

Simple way to improve the health of your cardiovascular system

In addition to supporting tissue health, studies have shown that vitamin C helps to maintain blood vessel health, regulate blood pressure, stabilize blood sugar, and support the digestive system by helping to neutralize free radicals. It is also extremely beneficial to cardiovascular health. With confirmation that it is also protective against occurrences of stroke, the compelling list of reasons to take vitamin C just got longer.

You can optimize your vitamin C levels by eating lots of fresh (organic) vitamin C-rich foods, on a daily basis. The best foods to eat for vitamin C, beyond an orange, are yellow (or red) bell peppers, camu camu or other berries, broccoli and many of the dark, leafy green vegetables – to name a few.

Naturally, depending on your personal health issues, you may benefit from supplemental forms of IV, powder or liposomal vitamin C.

Oral vitamin C supplements offer consistent intake on a daily basis, but you’ll likely need to take more than the recommended daily allowance of 75 to 90 mg.  Talk to an experienced healthcare provider to determine the right vitamin C dosage for you.

Another good idea would be to consider splitting up your daily oral dosage – to be taken at intervals throughout the day – to help maintain optimal levels. And, remember, many forms of vitamin C are derived from genetically modified corn, so like anything else, know your source before you consume it.

Preserve your muscle mass by consuming vitamin C

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  Vitamin C, also known as ascorbic acid, is so essential for protecting and enhancing immune function that it is often referred to as “the muscle of the immune system.”  However, new research published in The Journal of Nutrition shows that it may also help people over 50 retain muscle mass.

For the graying population of the United States, this could be welcome news indeed.  Experts say that people over age 50 lose up to one percent of their skeletal muscle each year, potentially leading to age-related loss of muscle mass and muscle wasting.  While natural healers have long lauded vitamin C for its antioxidant, anti-inflammatory, and immune system-boosting properties, the study is among the first to investigate the importance of dietary vitamin C intake for older people.  So let’s take a look.

Large study highlights the ability of vitamin C to protect muscle mass

The study, which involved more than 13,000 middle- and older-aged participants between the age of 42 and 82, examined whether people eating more vitamin C had more muscle mass than other people.  Maintaining muscle mass is increasingly important as we grow older – as age-related muscle wasting (known as sarcopenia) is associated with physical disability, frailty, increased likelihood of falling, type 2 diabetes, and increased mortality.

Researchers at the University of East Anglia analyzed data from the EPIC (European Prospective Investigation into Cancer and Nutrition) study, using information from a seven-day food diary to analyze dietary intake, along with bioelectrical impedance analysis to analyze muscle mass.  Incidentally, the team classified blood levels under 50 umol/L (micromoles per liter) of vitamin C as “insufficient,” with levels of 50 or above categorized as “sufficient.”

The scientists found that people with the highest amount of vitamin C in their diets or blood had the greatest estimated skeletal muscle mass (compared to those with the lowest amounts), leading the team to conclude that vitamin C may be “useful for reducing age-related muscle loss.”

Researchers credit vitamin C’s antioxidant effects

Scientists know that harmful free radicals can contribute to the destruction of muscle and speed age-related decline.  But this is where vitamin C can come to the rescue.  Study leader Professor Alisa Welch, a researcher at UAE’s Norwich Medical School, noted, “As people age, they lose skeletal muscle mass and strength.  Vitamin C helps defend the cells and tissues …. from potentially harmful free radical substances.”

Because the body does not produce vitamin C, it must be obtained through diet.  (Hence, its designation as an essential vitamin.)  While severe deficiencies are rare in developed nations, it’s not uncommon for people to have low or “insufficient” levels of vitamin C.  For example, the researchers found that nearly 60 percent of the men and 50 percent of the women in the study fell short in consuming the Recommended Daily Allowance for vitamin C, which is advised by medical authorities as 75 to 90 mg a day for adults. (Smokers are advised to consume an extra 35 mg a day).

The team pointed out that vitamin C is easily available in fruits and vegetables – as well as in supplementary form – and called improving intake “relatively straightforward.”

Vitamin C accomplishes a major “to-do” list of life-sustaining functions

When it comes to preserving health, vitamin C juggles many tasks. For example, this important micronutrient is needed for the production of collagen, which promotes healthy skin and keeps arteries flexible and supple, thereby helping to prevent narrowing of the arteries and the development of atherosclerosis.  And, vitamin C is not only a powerful antioxidant in its own right but helps to regenerate other essential antioxidants in the body, including vitamin E and the “master antioxidant” glutathione.

In addition, vitamin C also improves iron absorption and boosts immune function while promoting the production of beneficial nitric oxide.

Research shows that vitamin C helps to limits the formation of carcinogens – such as nitrosamines – in the body.  And, as the study shows, it helps prevent oxidative damage that may trigger the development of cancer and heart disease.

Increasing vitamin C intake can pay a wealth of health dividends

It pays to stay “topped up” on vitamin C.  Epidemiological studies have suggested that high intakes of vitamin C-rich fruits and vegetables are associated with a reduced risk of many well-known (unwanted) health conditions.  And a review published in Annals of Nutrition and Metabolism showed that having healthy levels of vitamin C can reduce symptoms and shorten the duration of respiratory tract issues.

You can increase dietary intake of vitamin C by eating healthy amounts of citrus fruits, kiwifruits, strawberries, and broccoli.  (Sweet red peppers – at 120 mg of vitamin C per cup – are the official “high-ringers”).  Other good sources are raspberries, cantaloupe, Brussels sprouts, and even baked potatoes.  For maximum benefit, seek out organic fare whenever possible.

Many natural health experts reject the recommendation of the National Institutes of Health (75 to 90 mg a day for adults) as far too low.  Natural healers and integrative doctors typically recommend vitamin C supplementation at levels of up to 1,000 to 3,000 mg a day.  And, in some cases, it may even be more – depending on your health status.

However, check first with your trusted health practitioner before adding vitamin C to your health routine.

Experts often advise a liposomal vitamin C formulation – which is better for cellular absorption and can help to avoid the uncomfortable digestive side effects associated with higher amounts in powder or tablet form.  Another important point: always look for a high-quality formulation free of fillers, additives, added sugars, and gluten.

As the saying goes, “Getting old ain’t for wimps.”  But, it’s good to know that vitamin C appears to be an effective, convenient, and safe substance for preserving all-important muscle mass, as we age.