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Tag: exercise

  • Cape Ann news in brief

    Cape Ann news in brief

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    Blood drives

    The American Red Cross urges blood and platelet donors, especially those with type O blood and donors giving platelets, to make and keep donation appointments now to help hospitals restock blood products for patients. As a thank-you, all who give through Oct. 31 will receive a $10 Amazon.com Gift Card by email, plus be automatically entered for a chance to win one of three $5,000 gift cards. For full details, visit RedCrossBlood.org/Treat.

    For details on giving, visit RedCrossBlood.org/Help.

    Monday, Oct. 21: 1-6 p.m., Our Lady of Good Voyage, 142 Prospect St., Gloucester.

    Thursday, Oct. 24: Noon to 5 p.m., Essex Public Safety Building, 11 John Wise Ave., Essex.

    Wednesday,  Oct. 30: 2-7 p.m., Magnolia Library & Community Center, 1 Lexington Ave., Gloucester.

    Tuesday,  Nov. 12: 2-7 p.m., Magnolia Library & Community Center, 1 Lexington Ave., Gloucester.

    Thursday, Nov. 14: 9 a.m. to 2 p.m., Ipswich Community Center, 25 Green St., Ipswich.

    Friday, Nov. 15: Noon to 5 p.m., Our Lady of Good Voyage, 142 Prospect St., Gloucester.

    Monday, Nov. 18: 10 a.m. to 3 p.m., True North Ale Company, 116 County Road, Ipswich. 

    Appointments also are available at other locations and at the Danvers Blood Donation Center, 99 Rosewood Drive in Danvers, and by calling 800-733-2767, visiting redcrossblood.org or using the Red Cross Blood Donor App.

    Creativebug

    ROCKPORT — The Rockport Public Library has Creativebug, an online database that offers more than 1,000 videos by artists and professionals detailing a wide variety of art and crafts projects for all ages. Videos cover painting, ceramics, knitting, quilting, jewelry-making, party crafts, and more. Some crafts can be learned in a single video, or skills can be honed over multiple videos. To get started, visit www.rockportlibrary.org, go to home page, enter your library card number and email address. After that, you’ll only need to enter your card number to get crafting! Questions? 978-546-6934.

    Indigenous Cape Ann

    Cape Ann Museum is presenting its exhibition of local indigenous artifacts from Cape Ann, on view in the downtown campus, 27 Pleasant St., Gloucester. The display also includes selections from the Annisquam Historical Society. For admission and information, visit www.capeannmuseum.org/event. 

    Women singers sought

    Sorellanza, a small, established women’s a cappella chorus with a diverse repertoire, is seeking new members. Experience is needed, and reading music is an asset. For an audition, please contact Patti Pike at Pikeharp@comcast.net.

    Comfort baskets

    A group of friends — participants of the Relay for Life for many years — have raised over $100,000 for the American Cancer Society. During that time one of its members had cancer and came up with the idea of providing comfort baskets containing products to help make the side effects of chemotherapy more bearable to patients. Many have been given away and are being donating to the Addison Gilbert Hospital infusion center each month. The bags contain, a blanket, knitted hat, gift card, lotions, mug, tea, a pillow and other varied items which can help the person undergoing chemotherapy treatments. To help continue this non-profit program, you can find Friends for Friends on VENMO or send a donation care of Sue Lovasco, 24 South St., Rockport MA 01966.

    Project 2025

    MANCHESTER-BY-THE-SEA —On Wednesday, Oct. 23, from 7-8 p.m., Manchester-by-the-Sea Public Library in partnership with the Ashland Public Library, presents a virtual presentation of the document known as Project 2025, with Professor Brian Conley of Suffolk University delving into its origins during the Reagan Years, including how the idea for such a policy book originated at a 1979 meeting of the Heritage Foundation’s board. Conley will help us understand how this led to the current Project 2025. Registration is required; receive a Zoom link by calling 978-526-7711.

    Youth Climate Leadership Program

    New this year from Gloucester’s TownGreen is a Youth Climate Leadership Program in partnership with The Climate Initiative, a global youth climate education organization. The free virtual workshop provides Cape Ann and North Shore high school students with empowering youth climate leadership tools. On completion of the workshop, participants are ready to carry out environmental projects within their communities. The online program is open to any ninth- through 12th grader who lives on Cape Ann or the North Shore, including public, private, or home school students. Registration is required at https://forms.gle/3sMxDGwfSTockVJMA/. The sessions are Tuesday, Oct. 22, Managing projects to address environmental issues; Thursday, Oct. 24, Enacting climate solutions.

    At Sawyer Free

    Gloucester’s Sawyer Free Library has plenty going on this fall at its temporary location at 21 Main St., as well as at other locations and, for virtual events, online. For more information, and for all events, virtual and in person, requiring registration, go to sawyerfreelibrary.org.

    SFL Home Delivery, free for residents of all ages with special needs, illness, or disability. Questions? email:moneill@sawyerfreelibrary.org.

    Interactive Storytime with Tricia, Wednesdays, 10:30-11:15 a.m., all ages. No registration. Questions? Contact: jvitale@sawyerfreelibrary.org.

    Protecting wildlife 

    On Monday, Oct. 21, join a gathering of Rescue Gloucester Wildlife from 6:30-8 p.m. at the Cape Ann YMCA, 7 Gloucester Crossing Road, Gloucester, for a presentation with MassAudubon’s Heather Packard. Learn of the vital need to protect the raptors, coyotes, and other predators that balance Massachusetts’ ecosystems, shocking numbers of which have been sickened and killed after eating poisoned rodents. Mass Audubon’s Rescue Raptors program supports groups in communities across Massachusetts to reduce the use of these poisons, and wildlife advocates in Gloucester have organized a local campaign team. For more information or to register for Zoom link, visit https://www.massaudubon.org/programs/policy-and-advocacy/94129-rescue-gloucester-wildlife-from-rodenticides. 

    ClamFest

    ESSEX —  The 39th Annual Essex ClamFest and Arts & Crafts Festival is 11 a.m. to 4 p.m. Saturday, Oct. 26, at Shepard Memorial Park, 24 Martin St, Essex. While the events are free, for $15 festival goes can sample tastes of Cape Ann’s finest chowders from noon to 1 p.m. and vote for their favorites. Tasting only while supplies last. Lots of fun activities,  arts and crafts vendors, live entertainment and plenty of food vendors on-site. Visit capeannchamber.com

    At Halibut Point 

    ROCKPORT — Rockport’s Halibut Point State Park is a coastal gem of the state Department of Conservation and Recreation, with free programs offered to the public. Fall is a particularly beautiful time to visit this singular seascape at 4 Gott Ave.,  Rockport, just off Route 127.  An adult must accompany children. To book guided group tours please call 978-546-2997, visit or halibut.point@mass.gov Follow the park at @massdcr X (Twitter) and Instagram. ADA/reasonable accommodations.

    Halibut Rocks! Geology at the Point,  Sundays, Oct. 27, 10 a.m. to noon. Meet at visitors center, billions of years of geological evolution under your feet at this extraordinary seascape. Ages 8-plus. Rain cancels. 

    Atlantic Path trek, Sunday, Nov. 17, 11:30 a.m. to 3 p.m., meet at parking area. Great bird watching, curious geology, incredible views. Advisory: gorgeous but uneven rocky coastline. Prepare accordingly. Bring snacks/water. No amenities along the way. Rain Cancels. Ages 12 and older.

    Halibut Point Tower Talk, Saturday, Dec. 7,  noon to 2 p.m. During World War II, Halibut Point’s tower provided valuable coastal defense. Learn its history. Ages 12 and older, all abilities.

    Socks drive

    The fourth annual Socks and Underwear drive is running during October, sponsored by the Gloucester Unitarian Universalist Church. Donations of new socks, underwear, hats, gloves and mittens for women and men, girls and boys will benefit the clients of Pathways for Children, Younity and The Grace Center, all non-profits. Nelsons of Gloucester and The John Tarr Store of Rockport, will participate. For details, see the church website at https://www.gloucesteruu.org/ under “news and announcements.” 

    The Open Door

    Need help getting groceries? Let food be one less thing to worry about with The Open Door’s new programs. New clients and those returning after more than two years can create an online shopping profile at FOODPANTRY.org/newshopper or call 978-283-6776. New profiles will be processed within one business day. Active clients can place orders at FOODPANTRY.org/order or call 978-283-6776. Translation services are available in many languages. Groceries will be ready for pick-up, with limited delivery available. Need food today? Visit the Gloucester Food Pantry at 28 Emerson Ave., during business hours for basic groceries. Ordering online or by phone for pick-up or delivery within one to three business days allows you more choice. The Open Door is open Monday through Wednesday, from 10 a.m. to 5 p.m., and Thursday through Friday, from 10 a.m. to 6 p.m. Need SNAP (Food Stamps)? One-on-one, confidential prescreening for application, recertification, and interim report available at 978-283-6776 ext. 201 or snap@foodpantry.org. Community Meals? Pick-up and delivery, 3 p.m. to close Monday through Friday. Extra meals available on Fridays for the weekend. For more information, visit FOODPANTRY.org.

    Dory building class

    Join expert builder Jeff Lane at the Essex Shipbuilding Museum,  66 Main St., Essex, for a 10-day skills course and learn the art of boatbuilding by building an Essex Salt Marsh Dory. Designed by Charles A. Burnham, this capable little boat is perfect for single-handed rowing, allows for easy storage and car transport. Build and launch your own dory, with all tools, materials and instruction provided. Children welcome with parent.  Costs are $500 non-refundable deposit to register; 4- boat minimum to run session, 8-boat maximum; $2800 per boat. Sessions are Monday through Friday, 9 a.m. to 2 p.m., Oct. 21-25 and Oct. 28-Nov. 1. Registration/information at essexshipbuilding.org.

    Essex seniors

    ESSEX — The Essex Council on Aging offers events and trips for seniors. For more information or to register for an event, please call the office at 978-768-7932 or visit the Senior Center at 17 Pickering St. Also, tune in to the Cape Ann Virtual Senior Center for events and fitness opportunities on channel 67 sponsored by the Cape Ann Councils on Aging and the Friends of the Essex Council on Aging. Unless otherwise noted, events will take place at the senior center. Destination events require registration as noted for seat on CATA van.

    Walking Club, Mondays, Wednesdays and Fridays, 9:30 to 11:30 a.m., free at the Gordon College Bennett Center indoor walking track. Registration requested by calling Hamilton-Wenham Recreation at 978-468-2178. Transportation by CATA.

    Mobile Market at the Essex Senior Center, first and third Fridays of each month, 10:30 a.m.

    Balance in motion, Tuesdays and Fridays, 10 a.m., $5 donation requested.

    Cape Ann Virtual Fitness Senior Center: Tune into channel 67 for fitness programs sponsored by the Cape Ann COA and the Friends of the Essex Council on Aging.

     

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    jomackenzie@gloucestertimes.com (Joann Mackenzie)

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  • Spend Time in Nature for Your Health?  | NutritionFacts.org

    Spend Time in Nature for Your Health?  | NutritionFacts.org

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    For perhaps 99.99 percent of our time as a species on Earth, we lived outdoors in the natural environment. Might there be a health benefit to returning now and again, and surrounding ourselves with nature? That’s a question that urban planners have asked. “Are people living in greener areas healthier than people living in less green areas?” Should we put it in a park or another car park?

    “In a greener environment, people report fewer symptoms of illness and have better perceived general health. Also, people’s mental health appears to be better”—and by a considerable amount. Indeed, “assuming a causal relation between greenspace and health, 10% more greenspace in the living environment leads to a decrease in the number of symptoms that is comparable with a decrease in age by 5 years.” That is a big assumption, though.

    Still, you could imagine some potential mechanisms of why it could be. It could mean less air pollution, and air pollution is no joke. It is the fifth leading cause of death on our planet, killing about five million people a year. Though, of course, our number one risk factor is our diet, which kills twice as many individuals, as you can see below and at 1:18 in my video Are There Health Benefits of Spending Time in Nature?.

    So, it could be an antipollution effect, or maybe there’s something special about experiencing greenspaces beyond them just offering more opportunities to exercise. The simplest explanation is probably that a natural setting “simply promotes health-enhancing behavior rather than having specific and direct benefits for health.” It’s harder to go jogging in the park when there is no park. Ironically, it seems that even when people have access to nature, they don’t necessarily take advantage of it. And, even if there were a link, “a question remains about the possibility of a ‘self-selection’ phenomenon: do natural environments elicit increased physical activity and well-being, or do physically active individuals choose to live in areas with more opportunities for physical activity?” What I wanted to know is, “apart from the promotion of physical activity,” are there “added benefits to health of exposure to natural environments”?

    Now certainly, just being exposed to sunlight can treat things like seasonal affective disorder and provide vitamin D, the sunshine vitamin, but are there any other inherent benefits? You don’t know until you put it to the test. Some of the studies are just silly, though. Consider “Relationships Between Vegetation in Student Environments and Academic Achievement Across the Continental U.S.” At first, I thought the study was about academic achievement and vegetarianism, but no—it’s about vegetation. Researchers found a “positive relationship between non-forest vegetation and graduation rates for schools.” Maybe the Ivy League’s edge is from the ivy?

    The study entitled “View Through a Window May Influence Recovery from Surgery” starts to make things more interesting. As you can see below and at 3:04 in my video, some patient rooms at a suburban hospital looked out at trees, while others to a brick wall. “Twenty-three surgical patients assigned to rooms with windows looking out on a natural scene had shorter postoperative hospital stays…and took fewer potent analgesics [painkillers] than 23 matched patients in similar rooms with windows facing a brick building wall.” You can’t chalk that up to a vitamin D effect.

    What could it be about just looking at trees? Maybe it is the “vitamin G”—just the color of green. We know how healthy it is to eat our greens. What about just looking at them? Researchers had people exercise while watching a video simulating going through a natural, green-colored setting, the same video in black and white, or everything tinted red, and no differences were noted (with the exception that red made people feel angry), as you can see below and at 3:46 in my video.

    The most interesting mechanism that has been suggested that I’ve run across is fractals. Have you ever noticed that “for example, in a tree, all the branches—from big to small—are scaled-down versions of the entire tree”? Each branch has a shape similar to the whole tree itself. Fractal patterns are found throughout nature, where you see “a cascade of self-similar patterns over a range of magnification scales, building visual stimuli that are inherently complex.” And, as you can see when you’re hooked up to an EEG, our brain seems to like them, too.

    Regardless of the mechanism, if you compile all the controlled studies on using nature as a health promotion intervention, you tend to see mostly psychological benefits, whereas the findings related to physical outcomes were less consistent. “The most common type of study outcome was self-reported measures of different emotions.” For instance, what makes you feel better: staring at a kiwifruit orchard or a building? (See below and 4:41 in my video.) Awkwardly described, thanks presumably to the language barrier, as a comparison of “synthetic versus organic stimulation.”

    As you can see below and at 5:00 in my video, natural settings may make people more attentive and less sad, but when it comes to some objective measures like blood pressure, no significant effect was found. People who exercise outdoors often say they feel great, “suggesting that green exercise activities can increase…various psychological subscales,” such as “mood, focus, and energy”—within just five or so minutes of being out in the woods.

    Yet these studies tended not to be randomized trials. Researchers just asked people who already sought out nature what they thought about nature, so it’s no wonder they like it—otherwise, they wouldn’t be out there. But nature-based interventions are low-cost, often free, in fact, and non-invasive (unless you count the mosquitoes). So, if you want “a natural high,” I say go for it, whatever makes you happy. (Not all green exercisers like trees. Golfers just viewed them as obstacles.)

    For more on air pollution, see my videos Best Food to Counter the Effects of Air Pollution and The Role of Pesticides and Pollution in Autism.

    Of course, there are benefits to any kind of exercise indoors or out. Check out the related posts below.

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    Michael Greger M.D. FACLM

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  • How to Take a Holistic Approach to Feline Diabetes: A Comprehensive Guide for Cat Parents | Animal Wellness Magazine

    How to Take a Holistic Approach to Feline Diabetes: A Comprehensive Guide for Cat Parents | Animal Wellness Magazine

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    If your feline friend has been diagnosed with diabetes, you’re not alone. This condition affects many cats, but with proper care and a holistic approach, your whiskered companion can lead a happy, healthy life. Let’s explore how integrating natural methods with conventional treatments can help manage feline diabetes effectively.

    Understanding Feline Diabetes

    Feline diabetes occurs when your cat’s body can’t properly regulate blood sugar levels. While insulin therapy is often necessary, a holistic approach can complement traditional treatments, potentially improving your cat’s overall health and quality of life.

    Nutrition is the Cornerstone of Holistic Diabetes Management

    Diet plays a crucial role in managing feline diabetes. Many holistic veterinarians recommend a high-protein, low-carbohydrate diet that mimics a cat’s natural prey. This can help regulate blood sugar levels and maintain a healthy weight. Consider talking to your vet about switching your cat to a raw or homemade diet, or choosing high quality, grain-free premium cat foods.

    Nature’s Support System

    Certain herbs may help support your diabetic cat. Fenugreek and Gymnema, for instance, have shown promise in helping regulate blood sugar levels. Chromium is another supplement that may improve insulin sensitivity. Always consult with a holistic veterinarian before introducing any new supplements, as they may interact with other medications.

    Keeping Your Feline Friend Active

    Regular exercise is crucial for maintaining a healthy weight and improving insulin sensitivity. Encourage your cat to play with interactive toys, create vertical spaces for climbing, or consider leash training for supervised outdoor exploration. Even short play sessions can make a significant difference.

    Creating a Zen Environment

    Stress can affect blood sugar levels, so creating a calm environment is essential. Provide quiet spaces for your cat to retreat, maintain consistent routines, and consider using feline pheromone diffusers to promote relaxation. Some cat parents find success with gentle techniques like TTouch or cat-specific acupressure.

    Proper Monitoring is the Key to Successful Management

    Regular blood glucose monitoring is crucial in managing feline diabetes. While your vet will perform periodic checks, learning to monitor at home can provide valuable insights into your cat’s day-to-day health. Ask your vet about using a glucometer designed for cats.

    Complementary Therapies Give You Additional Options

    Some cat parents find success with complementary therapies like acupuncture or homeopathy. These treatments may help manage symptoms and improve overall well-being. Always work with a qualified veterinary practitioner when exploring these options.

    The Importance of Conventional Care

    While holistic approaches to feline diabetes can be incredibly beneficial, they should complement, not replace, conventional veterinary care. Regular check-ups, insulin therapy (if prescribed), and following your vet’s advice are crucial for managing feline diabetes effectively.

    Conclusion: A Balanced Approach for Your Feline Friend

    Managing feline diabetes holistically involves a multi-faceted approach that addresses your cat’s physical, nutritional, and emotional needs. By combining the best of natural and conventional methods, you can help your feline friend lead a comfortable, happy life despite their diabetes diagnosis. Remember, every cat is unique, so work closely with your veterinarian to tailor this approach to your cat’s specific needs. With patience, love, and proper care, you and your feline companion can successfully navigate this journey together.


    Post Views: 3


    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

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    Animal Wellness

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  • How to Take an Integrative or Holistic Approach to Feline Diabetes: A Comprehensive Guide for Cat Parents | Animal Wellness Magazine

    How to Take an Integrative or Holistic Approach to Feline Diabetes: A Comprehensive Guide for Cat Parents | Animal Wellness Magazine

    [ad_1]

    If your feline friend has been diagnosed with diabetes, you’re not alone. This condition affects many cats, but with proper care and a holistic approach, your whiskered companion can lead a happy, healthy life. Let’s explore how integrating natural methods with conventional treatments can help manage feline diabetes effectively.

    Understanding Feline Diabetes

    Feline diabetes occurs when your cat’s body can’t properly regulate blood sugar levels. While insulin therapy is often necessary, a holistic approach can complement traditional treatments, potentially improving your cat’s overall health and quality of life.

    Nutrition is the Cornerstone of Holistic Diabetes Management

    Diet plays a crucial role in managing feline diabetes. Many holistic veterinarians recommend a high-protein, low-carbohydrate diet that mimics a cat’s natural prey. This can help regulate blood sugar levels and maintain a healthy weight. Consider talking to your vet about switching your cat to a raw or homemade diet, or choosing high quality, grain-free premium cat foods.

    Nature’s Support System

    Certain herbs may help support your diabetic cat. Fenugreek and Gymnema, for instance, have shown promise in helping regulate blood sugar levels. Chromium is another supplement that may improve insulin sensitivity. Always consult with a holistic veterinarian before introducing any new supplements, as they may interact with other medications.

    Keeping Your Feline Friend Active

    Regular exercise is crucial for maintaining a healthy weight and improving insulin sensitivity. Encourage your cat to play with interactive toys, create vertical spaces for climbing, or consider leash training for supervised outdoor exploration. Even short play sessions can make a significant difference.

    Creating a Zen Environment

    Stress can affect blood sugar levels, so creating a calm environment is essential. Provide quiet spaces for your cat to retreat, maintain consistent routines, and consider using feline pheromone diffusers to promote relaxation. Some cat parents find success with gentle techniques like TTouch or cat-specific acupressure.

    Proper Monitoring is the Key to Successful Management

    Regular blood glucose monitoring is crucial in managing feline diabetes. While your vet will perform periodic checks, learning to monitor at home can provide valuable insights into your cat’s day-to-day health. Ask your vet about using a glucometer designed for cats.

    Complementary Therapies Give You Additional Options

    Some cat parents find success with complementary therapies like acupuncture or homeopathy. These treatments may help manage symptoms and improve overall well-being. Always work with a qualified veterinary practitioner when exploring these options.

    The Importance of Conventional Care for Feline Diabetes

    While holistic approaches to feline diabetes can be incredibly beneficial, they should complement, not replace, conventional veterinary care. Regular check-ups, insulin therapy (if prescribed), and following your vet’s advice are crucial for managing feline diabetes effectively.

    Conclusion: A Balanced Approach for Your Feline Friend

    Managing feline diabetes holistically involves a multi-faceted approach that addresses your cat’s physical, nutritional, and emotional needs. By combining the best of natural and conventional methods, you can help your feline friend lead a comfortable, happy life despite their diabetes diagnosis. Remember, every cat is unique, so work closely with your veterinarian to tailor this approach to your cat’s specific needs. With patience, love, and proper care, you and your feline companion can successfully navigate this journey together.


    Post Views: 146


    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

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    Animal Wellness

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  • ADHD Can Make It Difficult For Women to Participate in Sports – It Doesn’t Have to – POPSUGAR Australia

    ADHD Can Make It Difficult For Women to Participate in Sports – It Doesn’t Have to – POPSUGAR Australia

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    This article was originally published in November 2021

    ADHD is incredibly common amongst elite athletes, and yet for the majority of sufferers, it makes it doubly hard to perform.

    I was 37 when it was first suggested I might have ADHD, so I obviously went straight to Google to see what kind of company I was in. I landed on an article about how common ADHD is in elite athletes – Simone Biles, Michael Phelps, Nicola Adams, gymnast Louis Smith, and Shaquille O’Neal are all in the club – and thought that perhaps everyone had been wrong about my diagnosis after all. I am not sporty. I hadn’t even owned a pair of trainers until I was 30, and the shell suit I wore in 1995 was really just for show.

    The first incident I’d blame for my lack of interest in any kind of movement was a ballet class I took when I was four. I had just that afternoon touched a burning hot lawn mower because my mum had told me not to, so my hands were wrapped in cellophane as my fingerprints slowly melted off. I couldn’t hold hands with the other children in the class, and without the familiar push-and-pull of their movements, I had no idea where I should be in the routine we’d practised for nearly a year. The teacher tutted and shook her head, told me to L-I-S-T-E-N. I felt hot with shame and didn’t go back after that.

    It was during my assessment for ADHD that I realised for the first time it might be something else making me hate my uncooperative body.”

    At school, I was enthusiastic for a time and often began a new sport with some confidence, but dropped it within two sessions, either bored or beat. I was sent from pitch to court as teacher after teacher tried to find that one thing I could play properly, where I wouldn’t fall over, forget the rules, or slow everyone else to a grinding halt. I almost won out when they offered us a semester of Vogueing – it was the closest I felt to happy in those scratchy air-tex T-shirts – but when it came to the curriculum’s set routine, the assessment was that while I had the personality for it (you bet your ass I did), I lacked the coordination, and I got a C. Within a few months, I knew how to fake a sprained ankle and a “heavy flow”, and that was that.

    I’ve blamed my poor self-esteem and total lack of trust I had in my body for the lifelong avoidance of exercise that followed. I was too weak and erratic. Not lazy, because ironically my default pace is “run”, whether that’s from the bus to work when I’m already an hour early, or just navigating the supermarket aisles. But inadequate. It was during my assessment for ADHD that I realised for the first time it might be something else making me hate my uncooperative body.

    “In order to engage with most sports and forms of exercise, you have to keep to a routine and follow instructions,” explained consultant psychiatrist Dr. Mohamed Abdelghani of Dyad Medical in London. “You have to put the work in to see a gradual improvement in your performance – it’s not often about immediate results. You might have to commit to early starts and a monotonous, repetitive practice. You may have to take turns if it’s a team sport. All of this can be incredibly difficult for someone with ADHD, who is likely to be more clumsy, more fidgety, restless, impulsive, and struggle with both following instructions and time-keeping.”

    Check, check, and check. Spending silly cash on top-to-toe Sweaty Betty and a new yoga mat, only to quit three classes in? Yep. Getting hyperfocused on goal-setting and a prework swim routine only to realise schlepping up and down a pool is f*cking dull? Same. I realise now this means I’ve never given myself the time to improve at anything. But this boredom also has a very real physical fallout in a body with ADHD: with the slump in dopamine comes a huge energy crash, to the point where I’d get dizzy and have to sit out.

    “We see this ‘boom and bust’ a lot in ADHD – the energy levels aren’t well regulated,” said Dr. Abdelghani, “It’s hard to anticipate when you’ll experience fatigue, so you’ll be put off committing to regular classes, especially when you’re juggling other demands at home and at work. Some days, you won’t be able to perform.”

    There’s also evidence to suggest that while boys, men, and AMAB folks are just as likely to be affected, certain gender norms mean that girls are simply less likely to participate in organised sports from an early age. “Girls receive less social support to take part in sports, they may have the perception that they enjoy sports less than boys, and then puberty can also play a part in making girls more reluctant, whether because of concerns about their body shape or image, or adjusting to the changes they’re going through,” says Dr. Jo Steer, chartered clinical psychologist and author of Understanding ADHD in Girls and Women.

    Then there’s the low self-esteem to contend with – girls, women, and AFAB folks with ADHD are far more likely to experience a general lack of self-worth, making class activities an ordeal.

    “[Coaches] need to be informed of ADHD, how it impacts on the individual they are coaching, and what reasonable adjustments need to be in place.”

    “Any negative feedback is going to be detrimental, too,” said Dr. Abdelghani, “Depending on the level of emotional dysregulation a person with ADHD has, certain comments will really hit home. It’s harder to overcome performance anxiety if there’s an element of trauma involved, and so you do your best to avoid it in the future.”

    But before I resign myself to the sofa for good, poor physical health often goes hand in hand with ADHD, too. Exercise is therefore vital in improving this picture, and can actually help with the symptoms, too, said Dr. Abdelghani: “It’s something to do with the excess energy and exertion that can help improve sleep. It can also give you a structure to build your day around.” Exercise also increases dopamine in the brain, which helps improve attention and focus in ADHD, as well as endorphins to make us feel good.

    Imagine, then, if this pattern of poor performance, criticism, and eventual avoidance could be broken in childhood, so that more of us can hope for a more balanced approach to sport. Dr. Steer thinks the approach of the coach is central to this change: “They need to be informed of ADHD, how it impacts on the individual they are coaching, and what reasonable adjustments need to be in place. For example, perhaps the girl can be set a task to do while waiting, and then there should be time for a quick check in following group instructions to ensure she has heard and is clear on her role. Individual-based sports can be ideal – I’ve worked with girls who excel at athletics, karate, trampolining, and gymnastics.”

    Certainly as an adult and armed with a better understanding of my ADHD symptoms – specifically, my boredom, inattentiveness, fluctuating energy levels, and difficulty following instructions – I know I’m best off with a teacher for a one-to-one session. That dedicated attention keeps me focused on the job in hand, ensures I’m doing it right, and my instructor knows to keep things varied and not let me try to waffle my way out of moving with a sideline chat about Adele’s new album. It’s too expensive to do forever, but I plan to mix it up with the briefest HIIT videos I can find, swimming when it feels COVID-safe again (channelling my inner Michael Phelps, because you can’t really get bored of swimming – you either splash on or drown, right?), and dance. The writer and fellow ADHD-er Natalie Hughes pointed me toward The Fitness Marshall videos on YouTube for something lively and stimulating that doesn’t feel like a workout. I’ve also heard from so many women with ADHD that spinning is ideal, so if Peloton is looking for a neurodivergent ambassador who may or may not quit after week one, I’m here ready and willing in my brand new shell suit.

    Grace Timothy is a PS UK Contributor.

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    Grace timothy

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  • Purr-ifying Your Kitty: Natural Approaches to Feline Detoxification | Animal Wellness Magazine

    Purr-ifying Your Kitty: Natural Approaches to Feline Detoxification | Animal Wellness Magazine

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    While our feline friends have efficient built-in detoxification systems (thanks, liver and kidneys!), there are natural ways we can support these processes. Let’s explore how to help your kitty stay in tip-top shape, naturally!

    Water, the Ultimate Detoxifier

    First things first: water is crucial for detoxification. Encourage your cat to drink more by providing fresh, clean water in multiple locations. Some cats prefer running water, so a cat fountain might be a good investment. Proper hydration helps flush toxins from the body and supports kidney function.

    Diet Matters

    A high quality, balanced diet is essential for your cat’s overall health and detoxification processes. Look for cat foods with high quality protein sources and no artificial additives. Some cat parents opt for home-cooked or raw diets, but always consult with a veterinary nutritionist to ensure balanced nutrition.

    Herbal Helpers

    Certain herbs can support your cat’s natural detoxification processes. Milk thistle, for example, is known for its liver-supporting properties. Dandelion root can aid in kidney and liver function. However, be sure to talk to your vet before introducing any herbs, as some can be harmful to cats.

    Exercise – Another Natural Detoxifier

    Regular exercise isn’t just for dogs! Encouraging your cat to play and move helps stimulate circulation and lymphatic flow, aiding in the removal of toxins. Interactive toys, climbing trees, and even leash walks for adventurous cats can all contribute to a healthier, more detoxified kitty.

    Grooming is More Than Just Looking Good

    Regular grooming does more than keep your cat looking fabulous. It helps remove external toxins from their fur and skin. Brushing also stimulates blood flow and distributes natural oils throughout the coat. For long-haired cats, this is especially important to prevent matting and skin issues.

    The Detoxifying Power of Calm

    Stress can impact your cat’s ability to detoxify effectively. Create a calm environment with safe spaces, regular routines, and plenty of environmental enrichment. Consider pheromone diffusers or gentle music designed for cats to promote relaxation.

    Supplements for Detoxification

    While many natural supplements are marketed as detoxifying, it’s crucial to approach them with caution when it comes to your cat. Consult with your veterinarian before adding any detoxing supplements to your cat’s regimen. Some products that are safe for humans can be toxic to cats.

    Fresh Air and Sunshine

    If it’s safe to do so in your area, consider allowing your cat some supervised outdoor time. Fresh air and sunshine can have detoxifying effects. For indoor cats, open windows (with secure screens) can provide similar benefits. Just ensure your cat can’t escape or encounter harmful substances.

    Regular Check-ups

    Regular veterinary check-ups are vital for monitoring your cat’s overall health and detoxification processes. Your vet can perform blood tests to check liver and kidney function and recommend specific detoxification strategies if needed.

    A Holistic Approach

    Remember, detoxification is about supporting your cat’s natural processes, not about drastic interventions. A holistic approach that includes a balanced diet, plenty of water, regular exercise, stress reduction, and veterinary care is the best way to keep your cat’s detoxification systems running smoothly.

    By incorporating these natural approaches into your cat’s care, you’re supporting their innate ability to detoxify and maintain optimal health. Always remember, though, that cats are unique individuals. What works for one may not work for another, so pay attention to your kitty’s responses and work with your veterinarian for personalized advice. Here’s to happy, healthy, naturally detoxified cats!


    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

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  • Purr-ifying Your Kitty: Natural Approaches to Feline Detoxification | Animal Wellness Magazine

    Purr-ifying Your Kitty: Natural Approaches to Feline Detoxification | Animal Wellness Magazine

    [ad_1]

    While our feline friends have efficient built-in detoxification systems (thanks, liver and kidneys!), there are natural ways we can support these processes. Let’s explore how to help your kitty stay in tip-top shape, naturally!

    Water, the Ultimate Detoxifier

    First things first: water is crucial for detoxification. Encourage your cat to drink more by providing fresh, clean water in multiple locations. Some cats prefer running water, so a cat fountain might be a good investment. Proper hydration helps flush toxins from the body and supports kidney function.

    Diet Matters

    A high quality, balanced diet is essential for your cat’s overall health and detoxification processes. Look for cat foods with high quality protein sources and no artificial additives. Some cat parents opt for home-cooked or raw diets, but always consult with a veterinary nutritionist to ensure balanced nutrition.

    Herbal Helpers

    Certain herbs can support your cat’s natural detoxification processes. Milk thistle, for example, is known for its liver-supporting properties. Dandelion root can aid in kidney and liver function. However, be sure to talk to your vet before introducing any herbs, as some can be harmful to cats.

    Exercise – Another Natural Detoxifier

    Regular exercise isn’t just for dogs! Encouraging your cat to play and move helps stimulate circulation and lymphatic flow, aiding in the removal of toxins. Interactive toys, climbing trees, and even leash walks for adventurous cats can all contribute to a healthier, more detoxified kitty.

    Grooming is More Than Just Looking Good

    Regular grooming does more than keep your cat looking fabulous. It helps remove external toxins from their fur and skin. Brushing also stimulates blood flow and distributes natural oils throughout the coat. For long-haired cats, this is especially important to prevent matting and skin issues.

    The Detoxifying Power of Calm

    Stress can impact your cat’s ability to detoxify effectively. Create a calm environment with safe spaces, regular routines, and plenty of environmental enrichment. Consider pheromone diffusers or gentle music designed for cats to promote relaxation.

    Supplements for Detoxification

    While many natural supplements are marketed as detoxifying, it’s crucial to approach them with caution when it comes to your cat. Consult with your veterinarian before adding any detoxing supplements to your cat’s regimen. Some products that are safe for humans can be toxic to cats.

    Fresh Air and Sunshine

    If it’s safe to do so in your area, consider allowing your cat some supervised outdoor time. Fresh air and sunshine can have detoxifying effects. For indoor cats, open windows (with secure screens) can provide similar benefits. Just ensure your cat can’t escape or encounter harmful substances.

    Regular Check-ups

    Regular veterinary check-ups are vital for monitoring your cat’s overall health and detoxification processes. Your vet can perform blood tests to check liver and kidney function and recommend specific detoxification strategies if needed.

    A Holistic Approach

    Remember, detoxification is about supporting your cat’s natural processes, not about drastic interventions. A holistic approach that includes a balanced diet, plenty of water, regular exercise, stress reduction, and veterinary care is the best way to keep your cat’s detoxification systems running smoothly.

    By incorporating these natural approaches into your cat’s care, you’re supporting their innate ability to detoxify and maintain optimal health. Always remember, though, that cats are unique individuals. What works for one may not work for another, so pay attention to your kitty’s responses and work with your veterinarian for personalized advice. Here’s to happy, healthy, naturally detoxified cats!


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    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

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  • Is Creatine Safe and Efficient for High Homocysteine?  | NutritionFacts.org

    Is Creatine Safe and Efficient for High Homocysteine?  | NutritionFacts.org

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    Those on a healthy plant-based diet who have elevated homocysteine levels despite taking sufficient vitamin B12 may want to consider taking a gram a day of contaminant-free creatine.

    The average blood levels of homocysteine in men are about 1.5 points higher than in women, which may be one of the reasons men tend to be at higher risk for cardiovascular disease. Women don’t need to make as much creatine as men since they tend to have less muscle mass. That may help explain “the ‘gender gap’ in homocysteine levels.” If you remember from my previous video and as seen below and at 0:36 in The Efficacy and Safety of Creatine for High Homocysteine, in the process of making creatine, our body produces homocysteine as a by-product. So, for people with stubbornly high homocysteine levels that don’t respond sufficiently to B vitamins, “creatine supplementation may represent a practical strategy for decreasing plasma homocysteine levels”—that is, lowering the level of homocysteine into the normal range. 

    It seemed to work in rats. What about humans? Well, it worked in one study, but it didn’t seem to work in another. It didn’t work in yet another either. And, in another study, homocysteine levels were even driven up. So, this suggestion that taking creatine supplements would lower homocysteine was called into question. 

    However, all those studies were done with non-vegetarians, so they were already effectively supplementing with creatine every day in the form of muscle meat. In that way, researchers were testing higher versus lower supplementation. Those eating strictly plant-based make all their creatine from scratch, so they may be more sensitive to an added creatine source. There weren’t any studies on creatine supplementation in vegans to lower homocysteine until now. 

    Researchers took vegans who were not supplementing their diets with vitamin B12, so some of their homocysteine levels were through the roof. A few were as high as 50 when the ideal is more like under 10, for example. After taking some creatine for a few weeks, all of their homocysteine levels normalized. You can see the before and after in the graph below and at 2:04 in my video. 

    Now, they didn’t normalize, as that would have been a level under 10, but that’s presumably because they weren’t taking any B12. Give vegetarians and vegans vitamin B12 supplements, either dosing daily or once a week, and their levels normalize in a matter of months, as you can see below and at 2:20 in my video. However, the fact that you could bring down homocysteine levels with creatine alone, even without any B12, suggests—to me at least—that if your homocysteine is elevated (above 10) on a plant-based diet despite taking B12 supplements and eating greens and beans to get enough folate, it might be worth experimenting with supplementing with a gram of creatine a day for a few weeks to see if your homocysteine comes down. 

    Why just a single gram? That’s approximately how much non-vegetarians do not have to make themselves; it’s the amount that erased vegetarian discrepancies in blood and muscle, as you can see in the graph below and at 3:01 in my video, and how much has been shown to be safe in the longer term. 

    How safe is it? We can take a bit of comfort in the fact that it’s “one of the world’s best-selling dietary supplements,” with literally billions of servings taken, and the only consistently reported side effect has been weight gain, presumed to be from water retention. The only serious side effects appear to be among those with pre-existing kidney diseases taking whopping doses closer to 20 grams a day. A concern was raised that creatine could potentially form a carcinogen known as N-nitrososarcosine when it hit the acid bath of the stomach, but, when it actually put to the test, researchers found this does not appear to be a problem. 

    Bottom line: Doses of supplemental creatine up to 3 grams a day are “unlikely to pose any risk,” provided “high purity creatine” is used. However, as we all know, dietary supplements in the United States “are not regulated by the US Food and Drug Administration and may contain contaminants or variable quantities of the desired supplement” and may not even contain what’s on the label. We’re talking about “contaminants…that may be generated during the industrial production.” When researchers looked at 33 samples of creatine supplements made in the United States and Europe, they found that they all actually contained creatine, which is nice, but about half exceeded the maximum level recommended by food safety authorities for at least one contaminant. The researchers recommend that “consumers give their preference to products obtained by producers that ensure the highest quality control and certify the maximum amount of contaminants present in their products.” Easier said than done.

    Because of the potential risks, I don’t think people should take creatine supplements willy-nilly, but the potential benefits may exceed the potential risks if, again, you’re on a healthy plant-based diet and taking B12, and your homocysteine levels are still not under 10. In that case, I would suggest giving a gram a day of creatine a trying to see if it brings it down.

    The reason I did this whole video series goes back to “Risks of Ischaemic Heart Disease and Stroke in Meat Eaters, Fish Eaters, and Vegetarians Over 18 Years of Follow-Up: Results from the Prospective EPIC-Oxford Study,” which found that, although the overall cardiovascular risk is lower in vegetarians and vegans combined, they appeared to be at slightly higher stroke risk, as you can see in the graph below and at 5:06 in my video. 

    I went through a list of potential causes, as you can see at 5:11 and below, and arrived at elevated homocysteine. What’s the solution? A regular, reliable source of vitamin B12. The cheapest, easiest method that I personally use is one 2,500 mcg chewable tablet of cyanocobalamin, the most stable source of B12, once a week. (In fact, you can just use 2,000 mcg once a week.) And, again, a backup plan for those doing that but still having elevated homocysteine is an empirical trial of a single gram a day of creatine supplementation, which was shown to improve at least capillary blood flow in those who started out with high homocysteine levels. 

    In sum, plant-based diets appear to “markedly reduce risk” for multiple leading killer diseases—heart disease, type 2 diabetes, and many common types of cancer—but “an increased risk for stroke may represent an ‘Achilles heel.’ Nonetheless, vegans have the potential to achieve a truly exceptional ‘healthspan’ if they face this problem forthrightly by restricting salt intake and taking other practical measures that promote cerebrovascular [brain artery] health…Nonetheless, these considerations do not justify nutritional nihilism. On balance, low-fat vegan diets offer such versatile protection for long-term health that they remain highly recommendable. Most likely, the optimal strategy is to adopt such a [plant-based] diet, along with additional measures—appropriate food choices, exercising training, judicious supplementation [of vitamin B12]—that will mitigate the associated stroke risk.” And try not to huff whipped cream charging canister gas. Leave the “whippets” alone.

    This concludes my series on stroke risk. If you missed any of the other videos, see the related posts below.

    I’m assuming that nearly everyone taking their B12 will have normal homocysteine levels, so these last two videos are just for the rare person who doesn’t. However, those on a healthy plant-based diet with elevated homocysteine levels despite taking sufficient vitamin B12 should consider taking a gram a day of contaminant-free creatine, which should be about a quarter teaspoon.

    Where do you get contaminant-free creatine? Since regulations are so lax, you can’t rely on supplement manufacturers no matter what they say, so I would recommend going directly to the chemical suppliers that sell it to laboratories and guarantee a certain purity. Here are some examples (in alphabetical order) of some of the largest companies where you can get unadulterated creatine: Alfa Aesar, Fisher Scientific, Sigma-Aldrich, and TCI America.

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    Michael Greger M.D. FACLM

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  • Colorado’s November ballot will have seven citizen initiatives, from abortion rights to ranked-choice voting – The Cannabist

    Colorado’s November ballot will have seven citizen initiatives, from abortion rights to ranked-choice voting – The Cannabist

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    Colorado voters are set to weigh in on ballot questions related to abortion rights, veterinary services, mountain lion trophy hunting and an overhaul of the state’s election system in November.

    The deadline to finalize the state’s ballot is coming Friday, but all of the citizen initiatives — meaning ballot questions pursued by members of the public, rather than the legislature — were finalized late last week. State election officials certified that the final ones had received enough petition signatures after clearing earlier regulatory hurdles.

    Nine ballot measures from the public have been approved. But two of those — the property tax-related initiatives 50 and 108 — are both set to be withdrawn by sponsors as part of negotiations with the governor’s office and the state legislature, which on Thursday passed another property tax relief bill at the end of a special session.

    Read the rest of this story on TheKnow.DenverPost.com.

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  • 5 Clever Tips for Caring for Your Aging Dog | Animal Wellness Magazine

    5 Clever Tips for Caring for Your Aging Dog | Animal Wellness Magazine

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    Our furry friends age much faster than we do, and before we know it, our once-bouncy puppies become slower, grayer, and a bit creakier. But just because your dog is getting on in years doesn’t mean they can’t still enjoy a great quality of life.

    There’s no magic solution for older dogs, but with a few adjustments and some extra TLC, you can help your senior canine companion stay happy, healthy, and comfortable well into their golden years. By implementing these tips, you’re creating your own personal Longevity Formula tailored specifically to your aging pup’s needs.

    1. Tailor Their Diet to Their Changing Needs

    As dogs age, their nutritional needs change. Many older dogs struggle with weight gain due to decreased activity levels, while others might have trouble maintaining a healthy weight. Your aging pooch might benefit from switching to a senior dog food formula that’s easier to digest and tailored to their specific needs.

    If your older dog is packing on the pounds, look for a lower-calorie option that still provides all the necessary nutrients. On the flip side, if your senior pup is losing weight, you might need a higher-calorie food or one with more protein to help maintain muscle mass.

    Don’t forget about dental health either. Softer foods or kibble soaked in warm water can be easier on aging teeth and gums. And hey, who doesn’t love a little gravy on their dinner now and then?

    2. Keep Them Moving (But Don’t Overdo It)

    Exercise is crucial for dogs of all ages, but you’ll need to adjust your approach as your furry friend gets older. While your dog might not be up for the long hikes or intense fetch sessions of their youth, regular, gentle exercise can work wonders for their physical and mental health.

    Short, frequent walks are often better than one long trek. If your dog has arthritis or joint issues, swimming can be a fantastic low-impact exercise option. Many areas have dog-friendly pools or hydrotherapy centers specifically for canines.

    Indoor activities can be great too. Hide treats around the house for a stimulating scavenger hunt, or try out some gentle tug-of-war games. The key is to keep your dog active without pushing them too hard.

    3. Make Your Home Senior-Dog Friendly

    As your dog ages, they might start to have trouble with things that were once easy for them. A few simple changes around your house can make a big difference in your older dog’s comfort and safety.

    If your dog is having trouble with slippery floors, put down some non-slip mats or rugs to give them better traction. This can prevent falls and make your dog feel more confident moving around.

    For dogs with arthritis or joint pain, consider getting an orthopedic bed. These beds provide extra support and can really help ease aches and pains. Place a few of these comfy spots around the house so your dog always has a cozy place to rest.

    If your dog is struggling with stairs, a ramp can be a game-changer. You can use it to help them get in and out of the car, onto the bed, or up short flights of stairs.

    4. Stay on Top of Vet Check-Ups

    Regular vet visits become even more important as your dog ages. Many health issues are more common in older dogs, and catching them early can make a huge difference in treatment outcomes.

    Don’t wait for obvious signs of illness to take your senior dog to the vet. Schedule check-ups at least twice a year, even if your dog seems perfectly healthy. Your vet can run tests to catch potential problems before they become serious and advise you on any changes in care your dog might need.

    Between vet visits, keep an eye out for any changes in your dog’s behavior, appetite, or energy levels. Older dogs can be good at hiding discomfort, so it’s up to us to be their advocates and speak up when something seems off.

    5. Pamper Those Aging Joints and Muscles

    Just like us, dogs can get achy and stiff as they age. A little extra attention to their physical comfort can go a long way.

    Gentle massages can help soothe sore muscles and promote circulation. You don’t need to be a professional masseuse – just some gentle rubbing and kneading can feel great to your dog. It’s also a wonderful way to bond and check for any unusual lumps or bumps.

    If your vet gives the okay, consider adding a joint supplement to your dog’s diet. Glucosamine and chondroitin are popular options that may help support joint health.

    For dogs with arthritis, a heating pad (on low setting) or a warm towel can provide soothing relief. Just be sure to monitor closely to avoid burns, and never leave a heating pad on unattended.

    Caring for an aging dog comes with its challenges, but it’s also an opportunity to deepen your bond and show your appreciation for all the love and companionship they’ve given you over the years. With these tips and a lot of love, you can help your senior dog enjoy their golden years to the fullest. After all, they’ve spent their whole life being your best friend – now it’s your turn to be theirs.


    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

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  • What About Vitamin D and Vegetarians’ Stroke Risk?  | NutritionFacts.org

    What About Vitamin D and Vegetarians’ Stroke Risk?  | NutritionFacts.org

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    Could the apparent increased stroke risk in vegetarians be reverse causation? And what about vegetarians versus vegans? 

    In the “Risks of Ischaemic Heart Disease and Stroke in Meat Eaters, Fish Eaters, and Vegetarians Over 18 Years of Follow-Up” EPIC-Oxford study, not surprisingly, vegetarian diets were associated with less heart disease—10 fewer cases per 1,000 people per decade compared to meat eaters—but vegetarian diets were associated with three more cases of stroke. So, eating vegetarian appears to lower the risk of cardiovascular disease by 7 overall, but why the extra stroke risk? Could it just be reverse causation?

    When studies have shown higher mortality among those who quit smoking compared to people who continue to smoke, for example, we suspect “reverse causality.” When we see a link between quitting smoking and dying, instead of quitting smoking leading to people dying, it’s more likely that being “affected by some life-threatening condition” led people to quit smoking. It’s the same reason why non-drinkers can appear to have more liver cirrhosis; their failing liver led them to stop drinking. This is the “sick-quitter effect,” and you can see it when people quit meat, too.

    As you can see below and at 1:16 in my video Vegetarians and Stroke Risk Factors: Vitamin D?

    , new vegetarians can appear to have more heart disease than non-vegetarians. Why might an older person all of a sudden start eating vegetarian? Well, they may have just been diagnosed with heart disease, so that may be why there appear to be higher rates for new vegetarians—an example of the sick-quitter effect. To control for that, you can throw out the first five years of data to make sure the diet has a chance to start working. And, indeed, when you do that, the true effect is clear: a significant drop in heart disease risk. 

    So, does that explain the apparent increased stroke risk, too? No, because researchers still found higher stroke risk even after the first five years of data were skipped. What’s going on? Let’s dive deeper into the data to look for clues.

    What happens when you break down the results by type of stroke and type of vegetarian (vegetarian versus vegan)? As you can see below and at 2:09 in my video, there are two main types of strokes—ischemic and hemorrhagic. Most common are ischemic, clotting strokes where an artery in the brain gets clogged off, as opposed to hemorrhagic, or bleeding strokes, where a blood vessel in the brain ruptures. In the United States, for example, it is about 90:10, with nine out of ten strokes the clotting (ischemic) type and one out of ten bleeding (hemorrhagic), the latter being the kind of stroke vegetarians appeared to have significantly more of. Now, statistically, the vegans didn’t have a significantly higher risk of any kind of stroke, but that’s terrible news for vegans. Do vegans have the same stroke risk as meat eaters? What is elevating their stroke risk so much that it’s offsetting all their natural advantages? The same could be said for vegetarians, too. 

    Even though this was the first study of vegetarian stroke incidence, there have been about half a dozen studies on stroke mortality. The various meta-analyses have consistently found significantly lower heart disease risk for vegetarians, but the lower stroke mortality was not statistically significant. Now, there is a new study that can give vegetarians some comfort in the fact that they at least don’t have a higher risk of dying from stroke, but that’s terrible news for vegetarians. Statistically, vegetarians have the same stroke death rate as meat eaters. Again, what’s going on? What is elevating their stroke risk so much that it’s offsetting all their natural advantages?

    Let’s run through a couple of possibilities. As you can see in the graph below and at 3:48 in my video, if you look at the vitamin D levels of vegetarians and vegans, they tend to run consistently lower than meat eaters, and lower vitamin D status is associated with an increased risk of stroke. But who has higher levels of the sunshine vitamin? Those who are running around outside and exercising, so maybe that’s why their stroke risk is better. What we need are randomized studies.

    When you look at people who have been effectively randomized at birth to genetically have lifelong, lower vitamin D levels, you do not see a clear indicator of increased stroke risk, so the link between vitamin D and stroke is probably not cause-and-effect.

    We’ll explore some other possibilities, next.

    So far in this series, we’ve looked at what to eat and what not to eat for stroke prevention, and whether vegetarians do have a higher stroke risk. 

    It may be worth reiterating that vegetarians do not have a higher risk of dying from a stroke, but they do appear to be at higher risk of having a stroke. How is that possible? Meat is a risk factor for stroke, so how could cutting out meat lead to more strokes? There must be something about eating plant-based that so increases stroke risk that it counterbalances the meat-free benefit. Might it be because plant-based eaters don’t eat fish? We turn to omega-3s next. For other videos in this series, see related posts below. 

    There certainly are benefits to vitamin D, though. Here is a sampling of videos where I explore the evidence.

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    Michael Greger M.D. FACLM

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  • The Best Habits To Stay Energized

    The Best Habits To Stay Energized

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    There are many things to enjoy during the day, but sometimes it seems the energy is not there to take advantage of opportunities presented. Having full energy usually means you have a great chance at consistent happiness. Being energetic typically revolves around bursts of prolonged activity, your physical health will likely improve alongside your mental health. Being short of energy is normal, but longer term periods of low energy could mean other things and you might want to get it checked out with a medical professional. To get in a good groove, here are the best habits to stay energized.

    RELATED: Science Explains How Marijuana Inspires Awe 

    Go to bed early

    The most obvious advice for having more energy is also the most important. If you don’t get enough sleep, there’s more odds of you feeling less energetic and having less productive days. Seven to eight hours of sleep is the recommended amount for staying energized and for keeping your mind sharp in the long run. Develop a sleep routine and it will become part of the body’s muscle memory.

    Photo by rawpixel.com

    Use your mornings for the hard work

    While some people leave important work for the nighttime, this is likely not due to their own choosing. Time constraints, juggling different jobs and other pressures might force you to push off important tasks for later on in the day, leaving you feeling unmotivated and without energy. Young argues that getting the important stuff out of the way during the first 4 hours of your work day is important because it shapes the rest of your day and makes you feel accomplished.

    RELATED: 5 Self-Care Tips You Wish You Had Adopted Sooner

    Focus on the solution and not the problem

    Focusing on the problem rarely helps. Instead, it only wastes your time and energy as you go over it repeatedly in your mind. Such brooding can leave you exhausted from fear and worry and prevent you from taking decisive action. Many people spend a lot of time and energy trying to understand, describe, and quantify the problem they are facing, but this can be a waste of time if it takes away from finding a solution.

    Invest in good friends

    Friends have a positive influence on you, especially if conversations with them can make you feel energized and inspired. Focus on these kinds of friendships, the ones that make you feel like there’s a two way relationship where you feel heard but you also get to listen.

    heres how you can share your bed without losing quality of sleep
    Photo by Elizabeth Livermore/Getty Images

    Take 20 minute naps

    While naps are considered a luxury, studies prove that they produce some cognitive benefits and that they can motivate you to complete a task late in the day. The most important aspect of naps is to limit them to 20 minutes, preventing it from becoming a long sleep and eating up the rest of your day.

    Exercise daily

    Going to the gym every day sounds like a tall order, especially if you’re not already in the habit of doing so. Young recommends doing pushups, burpees and other types of exercises you can do at home throughout the day, getting your body moving without taking large chunks of time from your schedule. These can be supplemented with visits to the gym and fitness classes.

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  • Best Tips For Outdoor Exercise In The Heat

    Best Tips For Outdoor Exercise In The Heat

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    Summer is the time to head outdoors and have fun.  Whether swimming, pickle ball, sports, gardening or maintaining your walk/run schedule…the weather is bright, the days are long and you aren’t bundled up in heavy coat. But sometimes the heat can make it daunting…and with more heat waves, you have to take some precautions.  Here are teh best tips for outdoor exercise in the heat.

    RELATED: Yacht Rock Pairs Perfectly With Cocktails

    Common sense says be careful and avoid the hottest part of the day. Usually around 4 pm is when the heat peaks, so between 1-5 is the worst time.  You shouldn’t exercise with the same intensity and take frequent breaks, which is perfect if you are playing a sport or gardening.  Water is essential, so drink plenty of fluids. Dehydration is a key factor in heat illness. Fluids helps your body sweat and cool down by staying well-hydrated with water.  In fact, sweating can release endorphins in the brain which make people feel good.

    Photo by Tamara Bellis via Unsplash

    Manage your day, do activities in the early morning or late afternoon/evening.  According a study, during hot days, the best option is to run in the early morning. This is especially true in urban locations which have concrete buildings soak up the sun throughout the day and may make late in the day runs hotter than expected.

    In order to acclimatize to the weather successfully, the process must be gradual. Head out for your run earlier than usual, with your water bottle, and complete your a shorter and gentler version of your workout. Check your heart rate and your level of heat and continue to do this until you feel like you’re feeling back to normal.

    Are Short Workouts Better Than Long Ones? Here's What Experts Say
    Photo by Jad Limcaco via Unsplash

    In order to acclimatize to the weather successfully, the workout process should be gradual. Start your activities earlier than usual, with your water bottle, and complete your a shorter and gentler version of your sports/workout/ tournament. Consider a “warm up period” where you aren’t keeping score.

    RELATED: 5 Tips To Develop A Better Morning Routine

    An icy drink beforehand, like a slushie or a smoothie, might make your outdoor exercise more pleasant. According to researchers, you should aim to drink 16 ounces of cold fluid 20 minutes before you go out for your run or an activities sport.  Avoid alcohol until you are ready to cool down.

    This Magical Marijuana Product Will Turn Anything Into An Instant Edible
    Photo by 95839 via Pixabay

    While it doesn’t keep you from overheating, wearing sunscreen can help you prevent feeling the heat when you are done. You also want to dress in layers and nothing to tight to give your body a chance to breath.

    If you are starting to feel nausea, dizziness or cramps, you could be overheating. Check your heart rate and your level of heat and continue until you feel like you’re feeling back to normal. If you have symptoms, stop the workout and seek shade and some tap water.  If possible, work out with a partner.

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    Sarah Johns

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  • The Best Headphones for Working Out

    The Best Headphones for Working Out

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    “You’re always mooooving,” a parent friend once said in my direction, as he rapidly disappeared over the horizon. As the working parent of two kids, I … don’t disagree. Luxurious over-the-ear headphones are great if you primarily use headphones at work or for meetings, but for the rest of your life—working out, traveling, or puttering around your house pretending you’re putting things away—you probably want something much more convenient and durable.

    Since I started testing workout headphones years ago, the sound, comfort, variety, and features have all improved dramatically. I pretty much always have a pair on or around me during the day, whether I’m biking on errands, running, rock climbing, or following along to mildly embarrassing yoga videos on my laptop in my bedroom. If you also need the distraction of music or podcasts while scrambling up stony slopes or mowing your lawn, here are a bunch of WIRED’s favorite pairs. We’ve worn and sweated on all of them. Don’t see anything you like? Check out our Best Wirefree Earbuds, Best Cheap Headphones, Best Bluetooth Speakers, or any of our other buying guides for more.

    Updated June 2024: We added the Jabra Elite 8 Gen 2, the Ray-Ban Meta Wayfarers, and the Shokz OpenSwim Pro. We also updated links and pricing throughout.

    Special offer for Gear readers: Get a 1-year subscription to WIRED for $5 ($25 off). This includes unlimited access to WIRED.com and our print magazine (if you’d like). Subscriptions help fund the work we do every day.

    If you buy something using links in our stories, we may earn a commission. This helps support our journalism. Learn more. Please also consider subscribing to WIRED

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    Adrienne So

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  • The Truth About Marijuana And Muscle Mass

    The Truth About Marijuana And Muscle Mass

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    A lot of time is spent in the guy working on chest and legs…but what about marijuana and muscle mass?

    When you are young, it is easier to work out and look good. But if you are into competing or just want to look great, it still take discipline, diet and determination. As you age, you have to focus on it even more, but is using a little weed every now and then undermining your efforts?  What is the truth about marijuana and muscle mass.

    RELATED: How To Keep The Munchies From Ruining Your Diet

    The good news is, all a man has to do is fix his diet and dedicate time to cardio and strength training, and he can get himself back into fighting shape. You can’t turn back the clock, but you can wind it up again. In fact, many fitness conscious men claim to be in the best condition of their lives around middle age. It takes a lot of work to reach the goal though. After all, the body of an older male just doesn’t respond and recover like it did when 20. Which is a key reason men, especially older ones, have to be careful not to do anything that can destroy their gains. 

    Photo by Brodie Vissers via Burst

    Marijuana is legal to over 50% of the population. And it is starting a new heathly “ish” trend by having people drink less and consume more.  The beer companies are the first to feel the pain, but with Gen Z really slowing up on drinking, more changes are coming. Since cannabis can help with a workout, more fitness-minded people are open to adding it to the routine. Some athletes swear it makes workouts more productive, some use it as part of their recovery process (to combat inflammation), and others just do it because it is fun, relaxing and doesn’t come with the mega-calorie count of alcoholic beverages.

    As men age, there can be a drop in testosterone, the male sex hormone produced in the testes and adrenal glands. If testosterone levels drop, it makes it difficult to build lean muscle mass, maintain bone density and create an Insta worthy chiseled physique. Avoiding things like alcohol and fatty foods can help keep testosterone in check. So can lifting heavy weights. There is some research out there, however, suggests consuming marijuana might be harmful to testosterone levels.

    workouts
    Photo by Flickr user ThoroughlyReviewed

    But what is the marijuana and muscle mass. Can the herb, something with therapeutic properties, really sabotage your fitness goal?  Research has not given an answer. But it does seem light or moderate use is harmless toward your muscle goal. Heavier yes may have an impact, but more research needs to be done.

    RELATED: New Study Confirms Cannabis Users Are Not Lazy Stoners After All

    A study published in the Journal of Clinical Pharmacology says it could: “Cannabinoid administration acutely alters multiple hormonal systems, including the suppression of the gonadal steroids, growth hormone, prolactin, and thyroid hormone and the activation of the hypothalamic-pituitary-adrenal axis,” researchers wrote. This means marijuana users might have a tougher time keeping the testosterone levels needed to get ripped. But researchers admit that “the effects in humans have been inconsistent,” and they believe “tolerance” may even play a role. 

    fitness
    Photo by Greg Roebuck

    Other studies have found heavy marijuana use can lead to dramatic reductions in testosterone, while some have shown otherwise. One study indicated testosterone levels decrease after consuming weed, but those levels seem to return to normal after 24 hours. All in all the ill-effects of marijuana on testosterone remain a mystery. Still, it is more likely a man will harm his testosterone production with a junk food dieand a lack of exercise rather than smoking a moderate amount of marijuana.  

    RELATED: Smoking Marijuana Before Exercises Can Increase Workout Productivity

    Men in their forties trying to get back into shape should consult with a doctor and have their testosterone levels checked. There are many replacement therapies available for men. It is important to be forthright with your healthcare provider about any marijuana use, as treatment may need to be altered to account for this variable. There’s a chance it won’t matter to them at all.  

    If you are worried about marijuana destroying your gains, don’t. With the proper focus on eating right and a consistent workout regimen, your body should respond positively, with or without pot.

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    Terry Hacienda

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  • The Roles Diet and Exercise Play in the Obesity Epidemic  | NutritionFacts.org

    The Roles Diet and Exercise Play in the Obesity Epidemic  | NutritionFacts.org

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    The common explanations for the cause of the obesity epidemic put forward by the food industry and policymakers, such as inactivity or a lack of willpower, are not only wrong, but actively harmful fallacies.

    Obesity isn’t new, but the obesity epidemic is. We went from a few corpulent kings and queens, like Henry VIII or Louis VI (known as Louis le Gros, or “Louis the Fat”), to a pandemic of obesity, now considered to be “arguably the gravest and most poorly controlled public health threat of our time.” As you can see below and at 0:34 in my video The Role of Diet vs. Exercise in the Obesity Epidemic, about 37 percent of American men are obese and 41 percent of American women, with no end in sight. Earlier reports had suggested that the rise in obesity was at least slowing down, but even that doesn’t appear to be the case. Similarly, we had thought we were turning the corner on childhood obesity “[a]fter 35 years of unremittingly bad news,” but the bad news continues. Childhood and adolescent obesity rates have continued to rise, now into the fourth decade. 

    Over the last century, obesity appears to have jumped ten-fold, from about 1 in 30 to now 1 in 3, but it wasn’t a steady rise. As you can see in the graph below and at 1:15 in my video, something seems to have happened around the late 1970s—and not just in the United States, but around the globe. The obesity pandemic took off at about the same time in the 1970s and 1980s in most high-income countries. The fact that the rapid rise “seemed to begin almost concurrently” across the industrialized world suggests a common cause. What might that trigger have been? 

    Any potential driver would have to be global and “coincide with the upswing of the epidemic.” So, the change would have had to have started about 40 years ago and would have had to have been able to spread rapidly around the globe. Let’s see how all the various theories stack up. For example, as you can see below and at 1:55 in my video, some have blamed changes in our built environment and shifts in city planning that have made our communities less conducive to walking, biking, and grocery shopping. That doesn’t meet our criteria for a credible cause, though, because there was no universal, simultaneous change in our neighborhoods within that time frame.

    When researchers surveyed hundreds of policymakers, most blamed the obesity epidemic on a “lack of personal motivation.” Do you see how little sense that makes? In the United States, for example, obesity shot up across the entire population in the late 1970s, as you can see at 2:26 in my video. I concur with the researchers who “believe it is implausible that each age, sex, and ethnic group, with massive differences in life experience and attitudes, had a simultaneous decline in willpower related to healthy nutrition or exercise.” More plausible than a global change like our characters would be some global change like our lives. 

    The food industry blames inactivity. “If all consumers exercised,” said the CEO of PepsiCo, “obesity wouldn’t exist.” Coca-Cola went a step further, spending $1.5 million to create the Global Energy Balance Network to downplay the role of diet. Leaked emails show the company planned on using the front to “serve as a ‘weapon’ to ‘change the conversation’ about obesity in its ‘war’ with public health.

    This tactic is so common among food and beverage companies that it even has a name: “leanwashing.” You’ve heard of greenwashing, where companies deceptively pretend to be environmentally friendly. Leanwashing is the term used to describe companies that try to position themselves as helping to solve the obesity crisis when they’re instead directly contributing to it. For example, the largest food company in the world, Nestlé, has “rebranded itself as the ‘world’s leading nutrition, health and wellness company.” Yes, that Nestlé, makers of Nesquik, Cookie Crisp, and historically more than a hundred different brands of candy, including Butterfinger, Kit Kat, Goobers, Gobstoppers, Runts, and Nerds. Another one of its slogans is “Good Food, Good Life.” Its Raisinets may have some fruit, but Nestlé seems to me more Willy Wonka than wellness. 

    The constant corporate drumbeat of overemphasis on physical inactivity appears to be working. In response to the Harris poll question, “Which of these do you think are the major reasons why obesity has increased?,” a “huge majority of 83% chose lack of exercise, while only 34% chose excessive calorie consumption.” “Confusion about the effect of exercise on the energy balance” has been identified as one of the most common misconceptions about obesity. The scientific community has “come to a fairly decisive conclusion” that the factors governing calorie intake more powerfully affect overall calorie balance. It’s our fast food more than our slow motion. 

    “There is considerable debate in the literature today about whether physical activity has any role whatsoever in the epidemic of obesity that has swept the globe since the 1980s.” The increase in caloric intake per person is more than enough to explain the obesity epidemic in the United States and also explain it globally. If anything, the level of physical activity over the last few decades has gone up slightly in both Europe and North America. Ironically, this may be a result of the extra energy it takes to move around our heavier bodies, making it a consequence of the obesity problem rather than the cause.

    “Formal exercise plays a very small role in the total daily physical activity energy expenditure.” Think how much more physical work people used to do in the workplace, on the farm, or even in the home. It’s not just the shift in collar color from blue to white. Increasing automation, computerization, mechanization, motorization, and urbanization have all contributed to increasingly more sedentary lifestyles over the last century—and that’s the problem with the theory. The occupational shifts and advent of labor-saving devices “have been gradual and largely predated the dramatic increase in weight gain across the developed world in the past few decades.” Washing machines, vacuum cleaners, and the Model T were all invented before 1910. Indeed, when put to the test using state-of-the-art methods to measure energy in and energy out, it was caloric intake, not physical activity, that predicted weight gain over time. 

    The common misconception that obesity is mostly due to lack of exercise may not just be a benign fallacy. Personal theories of causation appear to impact people’s weight. Those who blame insufficient exercise are significantly more likely to be overweight than those who implicate a poor diet. Put those who believe lack of exercise causes obesity in a room with chocolate, and they can covertly be observed consuming more candy. Those holding that view may be different in other ways, though. You can’t prove cause and effect until you put it to the test. And, indeed, as you can see in the graph below, and at 7:22 in my video, people randomized to read an article implicating inactivity went on to eat significantly more sweets than those reading about research that indicated diet. A similar study found that those presented with research blaming genetics subsequently ate significantly more cookies. The title of that paper? “An Unintended Way in Which the Fat Gene Might Make You Fat.” 

    When I sat down to write How Not to Diet, I knew this “what triggered the obesity epidemic” was going to be a big question I had to face. Was it inactivity (just kids sitting around playing video games or scrolling on their phones)? Was it genetic? Was it epigenetic (something turning on our fat genes)? Or was it just the food? Were we eating more fat all of a sudden? More carbs? More processed foods? Or were we just eating more period, because of bigger serving sizes or more snacking? Inquiring minds wanted to know. 

    This is the first in an 11-video series to answer this question, which I originally released in a two-hour webinar in 2020. Check out the webinar digital download here. Or, check them out in the related posts below.  

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    Michael Greger M.D. FACLM

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  • Healthy Life Checklist (PDF)

    Healthy Life Checklist (PDF)

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    A comprehensive health checklist covering all aspects of a healthy and balanced life, including hygiene, exercise, diet, sleep, and more! Discover essential wellness activities to incorporate daily, weekly, monthly, and annually.


    This content is for Monthly, Yearly, and Lifetime members only.
    Join Here Login

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    Steven Handel

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  • 4 Ways Marijuana Can Help In A Messy Break Up

    4 Ways Marijuana Can Help In A Messy Break Up

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    Breakups are tough and miserable – even if you are a celebrity.  But there are ways marijuana can help!

    The buzz in the celebrity world is about the breakup of Beniffer – Jennifer Lopez and Ben Affleck. It has dominated the news, but it reflects everyone’s journey in relationships.  Almost everyone suffers a miserable breakup in their life. The ending of relationship doesn’t  always have a logical reason or comes in a methodical planned way, it is usually messy, emotional and draining for a while. And it can lay heavy on someone’s mind and heart. One bright note is there are 4 ways marijuana can help in a messy break up.

    RELATED: Science Says Medical Marijuana Improves Quality Of Life

    Breakups can upend a life. Hurt, grief, and a sense of failure when a relationship ends is common. It often mean a big change in your daily routine, which can feel overwhelming and a constant reminder of the loss. Weight gain and lack of good sleep can also be part of the after effects.  But, in the right dose and intention, marijuana can help you through.

    Photo by Clker-Free-Vector-Images via Pixabay

    The first way to help is with sleep, with 35-45% increased odds of insomnia symptoms this is key. A good night dozing can help with a tough day of change. So, it is critical to nip long term disruptions it in the bud. Research studies have shown, with the correct dosage, marijuana may have an overall positive effect on maintaining sleep.

    The second way is to help with anxiety. Big change causes makes people anxious, the loss of a person you care about, sometimes identity gets wrapped up in the “we” of a relationship, causing a disruption on self perception. Time is the best way and most natural way to heal. But THC appears to decrease anxiety at lower doses. Work with a healthy professional to a figure out a plan to get you to a more positive place.

    RELATED: Was There Marijuana In The Old West

    The third is to reeducation of alcohol consumption. Drinking too much after a breakup is unfortunately common, as the feelings of control alcohol provides can feel euphoric for a short period. But both physical and mentally it is not good. Light marijuana usage can relax you and put you in a better state of mind without hangovers, drunk texting and more.

    The last way is personal health.  While it is hard in the middle of a breakup to look ahead, marijuana can help you with looking good for the future.  While the myth is stoners are lazy, couch potatoes eating…cannabis can get you moving. Like dopamine, it allows us to feel a sense of pleasure and reward, which has the effect of motivating us. Consuming a sativa strain can help you get out of bed and move which could include a workout!

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    Sarah Johns

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  • The Lawn Mower Exercise Is the Key to Stronger Shoulders – POPSUGAR Australia

    The Lawn Mower Exercise Is the Key to Stronger Shoulders – POPSUGAR Australia

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    Have you ever tried the lawn mower exercise? And no, I’m not referring to pushing a metal device across your front yard to trim the grass. The lawn mower exercise is a type of row that can help build scapular stabilization. And if you’ve never heard of it, that’s not entirely surprising, considering that most of us skip shoulder stabilizing moves altogether. But the benefits of the lawn mower exercise make it worth adding to your usual workout routine.

    Here’s everything you need to know about this underutilized strength move, including how to do a lawn mower exercise with proper form and how to incorporate it into your own fitness routine.

    Related: Strengthen Your Arms and Shoulders With This 3-Week Dumbbell Challenge

    The Benefits of the Lawn Mower Exercise

    The biggest draw of the lawn mower exercise is that it can help support and build shoulder strength. Now, it’s worth noting that the shoulder is a pretty complex area of the body. The shoulder girdle includes the clavicle and the scapula. And there’s a collection of joints – ternoclavicular (SC), acromioclavicular (AC), scapulothoracic, and glenohumeral. Plus, other scapular muscles, including the upper trapezius, lower trapezius, pectoralis minor and serratus anterior, work together to place the scapula in optimal position for shoulder function, according to the National Academy of Sports Medicine (NASM).

    So, how does the lawn mower factor into all this? This exercise is a multi-joint movement that engages the lower trapezius (traps), serratus anterior, and other back muscles, all of which play a role in supporting and stabilizing the shoulder.

    Why does this matter, exactly? Well, research in the journal Knee Surgery, Sports Traumatology, Arthroscopy suggests that individuals with alterations in scapular position are at a higher risk of shoulder injury, and it can hurt fitness performance. But, on the flip side, prioritizing this part of the body can help set you up for strength-building success.

    As an added bonus, if you do the move correctly, it also engages the muscles in your core and lower body.

    Lawn Mower Form Tips

    As the name of the exercise implies, this movement mimics starting a lawn mower. That means that while it’s a type of row, you’re going to be adding in some rotation, rather than moving your arm straight up and down.

    Proper form includes keeping a wide split stance, hinging forward at your hips, and maintaining a strong, flat back. It’s also crucial to engage your core muscles as you move through this exercise – not only will this help strengthen that part of your body, but it will also protect your back and ensure you’re getting the most out of the exercise.

    Now, it’s also important to note that the “lawn mower” refers to the movement itself, and it isn’t tied to a specific type of resistance – so you can perform a lawn mower with dumbbells, resistance bands, cable machines, or even your own body weight.

    However, before you go reaching for some heavy weights, check in with your shoulder mobility. If it’s subpar, you could be setting yourself up for injury, or just an inefficient workout. How can you tell? Try this: stand with your back, shoulder blades, and wrists against a wall, with your hands overhead. If you can’t slide your arms down while keeping all those touchpoints against the wall, your mobility could likely use some attention. If that’s the case, start with a bodyweight lawn mower and other shoulder mobility exercises.

    How to Do a Lawn Mower Exercise

    • Get into a split stance position, with your left foot forward and right leg back. Keep a slight bend in both knees.
    • Hinge at the hips to bend slightly forward, and keep your back flat. Engage your core. Extend your right arm towards your left foot.
    • Rotate your torso slightly, pull your elbow up and back while keeping your arm close to your body, and imagine bringing your hand towards your pants pocket. Squeeze your shoulder blades together and down.
    • Using control, bring your hand back down to the starting position.
    • Complete all reps, then repeat on the other side.

    Lawn Mower Alternatives and Variations

    As mentioned, there are a number of ways to do this exercise, using different types of resistance. You can opt for bodyweight only (which is best if you’re still honing shoulder mobility or recovering from a shoulder injury), resistance bands, cables, or dumbbells. To make this exercise more challenging, you can simply scale up the weight.

    However, if you want to try an alternative to the lawn mower exercise that still targets similar muscles, consider one of these moves instead.

    Plank Row

    This type of row really targets your core and challenges your shoulder stability, as you work to maintain your plank form while rowing with alternating arms. It also hits your lats, rhomboids, and traps.

    • Start in a plank position with a dumbbell in each hand (or simply try bodyweight).
    • Row one dumbbell up to your chest while stabilizing with the other arm. Engage your core to keep your hips from rotating.
    • Lower the dumbbell back to the ground and alternate sides.

    Deadlift Row

    This exercise combines the classic row with a deadlift, which means it challenges your lower back, glutes, hamstrings, traps, and core in one move.

    • Stand with feet hip-width apart, hinge at the hips and knees to grasp a dumbbell in each hand.
    • Keeping your back flat, lift the weights up and back, squeezing your shoulder blades together and keeping your elbows close to your body.
    • Lower the dumbbells back down with control.

    Superman

    The superman is a nice bodyweight alternative to the lawn mower. It can similarly help strengthen your back and shoulders, without excessive strain.

    • Lie face down on the floor with arms extended in front of you.
    • Lift your arms, chest, and legs off the ground simultaneously, holding the position briefly before lowering back down.

    Kristine Thomason is a lifestyle writer and editor based in Southern California. Previously, she was the health and fitness director at Mindbodygreen and the fitness and wellness editor at Women’s Health. Kristine’s work has also appeared in POPSUGAR, Travel + Leisure, Men’s Health, Health, and Refinery29, among others

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    Kristine thomason

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  • Unbelievable facts

    Unbelievable facts

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    A new research indicates that exercise can rewire the brain and help erase traumatic memories.

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