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THE POSITIVE IMPACT OF PHYSICAL ACTIVITY ON WELL-BEING


Written by Dr. Welsh, Published on 06 September 2017

The Positive Impact of Physical Activity on Well-Being

Everyone understands the importance of exercise with regard to physical health, but modern research continues to show how psychological health is intrinsically related to physical wellbeing. By engaging in regular exercise, it is possible to significantly boost mental wellness.

Because of this change in how we perceive exercise as it relates to wellness, it becomes even more important to remain active, not only to keep the body healthy, but our emotional responses positive and stable.

When it comes to being active, you have a lot of different options. You don't have to get a gym membership or run a mile every day, you just have to take conscientious steps to boost your activity levels in ways that you enjoy or are passionate about!

What is Physical Activity?

Physical activity refers to any action that you take that burns calories and activates your skeletal muscles. The options at your disposal are practically limitless, whether you like to jog, run, play basketball, bike, or lift weights!

How Much Should I Exercise?

As of today, wellness researchers suggest that adults should engage in between 1 and 2 hours of physical activity per week. This pertains to both modest exercise and high intensity exercise. Good examples of exercise that are low impact but good for your health are bike-riding, hiking, and walking. If you're looking for something that will get you in even better shape, consider jump rope, aerobics, swimming laps, or running. If your pulse and breathing speed up at least modestly, you can count the activity toward your weekly goal.

What is Mental Wellness?

Maintaining psychological and emotional well-being are just as important as supporting physical health. Mental wellness is a complicated subject, including, but not limited to the following:

Maintaining a sense of value and purpose

Feeling free to make our own decisions and make our own choices

Having a sense of belonging

Being able to roll with the punches and appreciate the positive experiences in one's life

Caring about oneself and being able to enjoy relationships with others

It's important to realize that you don't have to be perfectly content all of the time to have good mental wellbeing. Happiness and sorrow, pain and pleasure are experiences that all people have. It's about maintaining general positivity and keeping yourself on a path which facilitates happiness.

How Does Exercise Improve Wellbeing?

As we hinted at earlier, the human mind does not exist in a vacuum separate from the body. Maintaining physical health facilitates an improved mindset and better psychological health and wellbeing. Studies have shown that even brief periods of physical activity can bolster our mood. A quick-paced ten minute walk has been scientifically shown to improve mood, increase energy, and boost cognitive awareness.

Other studies have shown that engaging in regular exercise can both mitigate anxiety and stress and boost self-esteem, both in the short-term and in the long-term. For people that suffer from depression, anxiety disorders, and other psychological conditions, exercise has also been shown to soften the symptoms of these disorders while significantly improving mental wellbeing.

The Effects of Exercise on Mood

In addition to the effects on long-term psychological wellbeing, exercise also has immediate effects upon mood and mood stability. In one particular study, participants were asked to self-report their mood after different levels of activity. Participants that engage in sedentary activity were found to be in worse moods than those that engaged in light activity such as cleaning or taking a walk.

There is also a strong correlation between physical activity and a variety of particular feelings associated with psychological wellbeing, such as remaining calm and maintaining wakefulness and focus. One thing that is interesting about exercise is that it tends to have the strongest effects on people when they are struggling the most. People that rated themselves lower with regard to mood experienced more significant improvements than their peers that were initially in better moods.

What Level of Activity is Most Effective at Improving Mood?

Research has shown that even a little bit of exercise puts us in a better mood, but those benefits are amplified when we engage in regular physical activity. The most effective form of mood-enhancing exercise is low-impact cardiovascular exercise. A 2 1/2-3 month exercise regimen of thirty minutes of activity three to five times per week significantly improved a variety of different factors associated with positive emotional well-being.

The Effects of Exercise and Activity on Stress

Above all else, stress has a more degrading effect on psychological health than anything else. Stress can be defined as any outside agitation that causes tension or emotional distress. Stress directly leads to an increase in cortisol levels and the activation of fight-or-flight response. Stress puts us on edge, and is very draining on the human body, both physically and psychologically. We act differently when we are stressed, and we have a tendency to feel emotions more powerfully, especially negative emotions.

Other hormones also play a role in stress, including noradrenaline and adrenaline. These hormones boost our pulse and increase our blood pressure, designed to help us get out of potentially harmful situations. Stress is a good thing in small doses. It motivates us and helps keep us safe. The problem is with chronic stress. When we are chronically stressed, it causes us to become depressed and frazzled. It makes us more likely to sleep poorly and it even makes us more likely to make poor dietary choices!

Like we mentioned earlier, physical and psychological well-being are intrinsically connected. The same goes for physical and psychological stress. Physical activity provides an outlet for psychological stress. Individuals that maintain high activity levels are clearly shown to have less stress than people that are more sedentary.

The Effect of Exercise on Self-Esteem

It appears that Self-Esteem is strongly correlated with activity level. People that are less active tend to have lower self-esteem and are more likely to get down on themselves. It's not all about looking better, the effects of regular exercise on self-esteem are apparent even in the absence of physical changes. Being active helps us cope, and it helps us maintain a stronger connection with our bodies and with the world around us.


XYLITOL ALTERNATIVE LOW-CALORIE SWEETENER


Written by Dr. Welsh, Published on 12 October 2016

Xylitol – Alternative Low-Calorie Sweetener

As we learn more about how bad that simple sugars and simple carbohydrates are for are health, it's important to look into alternative sweeteners in our quest to improve health and safeguard longevity. One particular alternative to sugar that occurs naturally in the environment is known as Xylitol.

What is Xylitol?

Xylitol is an alternative sweetener that is present in many of the foods that we eat, like vegetables and fruits. Xylitol can also be extracted from particular hardwoods, and is used to fortify foods that we eat. In addition to absorbing Xylitol from diet, the human body has the capacity to make a small amount of the sugar alcohol using internal physiological processes.

How Long Has Xylitol Been Used for Food?

Xylitol has been used in foods since that late 19th century. The nutrient was first described in 1891 by a German researcher. Though it was used in a limited manner in the early 20th century, World War II led to a rapid increase in production and distribution of Xylitol, beginning in Finland, as a result of sugar scarcity during wartime. At the time, the Finnish named Xylitol Koivusokeri, which literally means Birch Sugar in English. Though Xylitol can be extracted from a variety of foods and organic products, it was first collected from birch fibers.

After World War II and into the sixties, Xylitol's use as a sweetener expanded quickly into Japan, the Soviet Union, and Europe. Eventually, Xylitol made its way onto American soil, and is widely used today. Xylitol has high marks from the American Dental Association for its impact on dental health, and has been approved by the Food and Drug Administration as a safe food product.

Where does American Xylitol Come From?

For commercial use, Xylitol generally comes from a few distinct sources, the most common of which are cornhusk, seed husks, cane pulp, and cellulose from trees.

How Do Simple Sugars Compare to Xylitol?

Table sugar and Xylitol are both potent sweeteners, but there are some major differences between the two. For example, Xylitol does not actually belong to the class of compounds known as sugar. In fact, Xylitol is a sugar alcohol. Other sugar alcohols include Erythritol, Maltitol, Mannitol, and Sorbitol. Most of the common sugars have 6-carbon chains, such as Dextrose, Fructose, and Sucrose. Xylitol, on the other hand, is a 5-carbon compound.

Xylitol has some powerful benefits as compared to common table sugar. As you've probably heard in recent months and years, it is becoming increasingly clear that excess sugar consumption has a hugely negative effect upon health, and sugar-alternatives such as Xylitol can replace sugar as a sweetener. Our bodies are designed to absorb simple sugars and carbohydrates rapidly, which leads to a spike in blood sugar and can hinder proper insulin production. In fact, the body can partially absorb Xylitol without Insulin, which further suppresses the need for insulin.

How Do Xylitol and Sugar Compare with Regard to Caloric Intake?

Because of these specific differences in how the body uses and metabolizes Xylitol, an equivalent amount of Xylitol will only lead to the absorption of 60% of the calories as compared to simple sugars. Xylitol passes through most of the digestive system without being metabolized, until it reaches the large intestine, where it is partially digested.

For the same sweetness, it would take 4 calories from sugar, as compared to only 2.4 for Xylitol. In addition to the sensation of sweetness, Xylitol leads to a sensation of cooling, not entirely unlike mint, but not as potent. This sensation occurs because Xylitol is an alcohol, and reacts with chemicals in the saliva, which leads it to absorb heat.

How Can Xylitol Benefit Health and Wellness?

Because of the dietary caloric benefits of Xylitol, there has been a lot of research on the chemical, as it relates to our health. Xylitol is frequently used in sugar-free gum, and has been endorsd by the ADA because of its positive impact on dental health. Studies have shown that brushing twice per day and chewing gum containing Xylitol leads to a major reduction in the formation of cavities.

There are two known means by which Xylitol safeguards oral health. Foods containing simple sugar are bad for our teeth because they encourage the proliferation of bad bacteria which induce an overly acidic environment in the mouth, which is terrible for tooth enamel. Unlike simple sugars, Xylitol does not undergo the process of fermentation. This helps preserve the natural pH of the mouth, which is slightly above 7. The second reason why Xylitol reduces the incidence of cavities is because it encourages the release of saliva, which both preserves the enamel and disperses acids which etch into the enamel.

Xylitol Drawbacks

One drawback of Xylitol and other sugar alcohols is that it can lead to gastrointestinal issues when consumed in excess. This is because Xylitol has laxative effects, resulting from the way that it passes through the digestive system. Because we only partially break down Xylitol, it can lead to diarrhea, flatulence, and bloating. Most people that use Xylitol regularly are able to overcome these laxative effects, and it should be noted that it takes a lot of Xylitol to lead to these issues. Xylitol is quickly becoming favored over other sugar alcohols (especially sorbitol), because it is much less likely to lead to gastrointestinal distress.

Combine Xylitol with Stevia and other Sugar Alternatives to Enhance Health

If you are interested in preserving your oral health and improving your overall wellness, chewing gum with Xylitol as a sweetener is a smart choice. Xylitol is not heavily used in foods and drinks that we eat every day, but Stevia makes a fantastic alternative to table sugar in teas, drinks, and many foods. Take steps to minimize your intake of simple sugars, and focus on getting your carbohydrates from complex such as whole grain rice, whole wheat bread, and vegetables.


TESTOSTERONE OVERVIEW


Written by Dr. Welsh, Published on 10 April 2017

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Testosterone Overview

What is Testosterone?

Testosterone is one of the building blocks of human life. Without Testosterone, humans couldn't exist, because Testosterone is the male sex hormone which contributes to the growth, development, and maintenance of male form and function. Testosterone is also produced by women, but in much lower amounts.

Testosterone belongs to a class of hormones known as Androgens, which are hormones (primarily associated with the male physiology) which activate Androgen Receptors. Testosterone is the most important Androgen, and the most potent.

Testosterone and Male Development

Prenatally, Testosterone is responsible for the formation of primary male sex characteristics, most notably the seminal vesicles, prostate, scrotum, testicles, and penis. Exposure to Testosterone during this period is absolutely necessary for full and total normal male development.

Testosterone exposure in late-childhood leads to male puberty, contributing to the physiological changes which turn a boy into a man, including the deepening of the voice, changes in body fat, increase in muscle mass, stimulation of bone growth, the full development of the sex organs, and more.

Whereas Testosterone is responsible for growth and development during the earlier stages of human life, after puberty has concluded, Testosterone no longer encourages growth, but is necessary to maintain health, wellness, and sexual function. Normal Testosterone Levels are directly associated with healthy libido, high fertility, balanced mood, high energy levels, strong bones, and a strong heart.

Types of Low-T

Low-T is a condition in which the body does not have the means to produce the levels of Testosterone necessary to meet the needs of the male body. This condition is also referred to as Hypogonadism or Testosterone Deficiency. If Low-T occurs during adulthood as a result of aging, it is called Age-Related Hypogonadism or Somatopause.

There are many causes of Testosterone Deficiency, but all of these causes can be grouped into two categories: Primary Hypogonadism and Secondary Hypogonadism.

Primary Hypogonadism is any condition which directly affects the function of the testes and/or seminal vessicles.Secondary Hypogonadism is any condition which suppresses the release of Testosterone Precursor hormones (Luteinizing Hormone and Follicle Stimulating Hormone), which impedes normal Testosterone Production or fertility.

Causes of Low-T

Hypogonadism can be the result of a wide number of causes. Cancer, surgery, and trauma can impair physiological function. There are also some congenital defects which prevent the normal release of Testosterone or development of the male sex organs. The most common cause of Testosterone Deficiency is aging, though it can be exacerbated by other factors, such as sedentary lifestyle and obesity.

In children, Testosterone Deficiency leads to weaker bones, stunted growth, smaller muscles, and inhibited sexual potency. It can even have a major effect on personality development, as Testosterone is associated with many masculine traits such as confidence and assertiveness.

In adults, Low-T does not have effects which are immediately as noticeable, but they can still be significant and can strongly impact health, wellness, longevity, and fertility. Men with Low-T are more impacted by fatigue, low sex drive, loss of bone mineral density and strength, and increase in body fat than their peers. Beyond that, they are more likely to experience erectile dysfunction and cardiovascular complications such as heart disease and stroke.

Disorders and Conditions Associated with Testosterone Deficiency

Types of Congenital Testosterone Deficiency

  • Klinefelter Syndrome This is a genetic disorder in which the male is born with two X chromosomes. This leads to symptoms related to increased Estrogen Levels and inhibited Testosterone Production, including shrunken testes, breast development, feminine hair patterns, and infertility.

  • Kallmann's Syndrome Inability to produce Gonadotropin Releasing Hormone

  • Luteinizing Hormone Releasing Hormone Deficiency Insufficient production of the Testosterone Precursor Luteinizing Hormone.

  • Cryptochordism Partially-descended or undescended testicles.

  • Anorchism Completely undeveloped testes.

Causes of Acquired Testosterone Deficiency during Childhood and Adulthood

  • Testicular, Hypothalamic, and Pituitary Tumors

  • Radiation from Chemotherapy

  • Head Trauma or Testicular Trauma

  • Damage from Radiation

  • Damage from Chemotherapy

  • Aging

Symptoms of Aquired Testosterone Deficiency depend upon the age in which the symptoms appear. Childhood Hypogonadism is associated with late puberty or partial puberty, and can lead to symptoms of feminization such a gynecomastia and impaired hair development, as well as abnormally low muscle mass, increased body fat, and incomplete masculinization of the genitals.

How is Testosterone Produced?

The secretion of Testosterone by the testes and adrenal glands is the end-result of a a number of cyclical hormone interactions which originate and end at the brain. The delicate balancing act occurs on the Hypothalamic-Pituitary-Gonadal Axis. Upon stimulation, the Hypothalamus starts the process by releasing Gonadotropin-Releasing Hormone, which travels to the Anterior Pituitary Gland. Upon pituitary response by GnrH, Leuteinizing Hormone is released and flows through the blood stream to the adrenal glands and the testes. Upon reaching these target sites, LH interacts with Androgen Receptors in the Leydig Cells and this leads to Testosterone secretion.

All of these hormones are released in short bursts. In fact, the body doesn't produce much Testosterone, because Testosterone is such an incredibly potent Androgen. In a healthy male, it only takes four to seven milligrams of Testosterone to meet the functional needs of the body.

Onset of Testosterone Decline and Deficiency

Testosterone Levels after birth remain low until around the time puberty begins. Puberty is triggered by an increase in Testosterone, which increases rapidly and remains high through the teens and twenties. It isn't until the late twenties that Testosterone Production starts to fall into a state of slow and steady decline. By the time that a man reaches his eighties, free Testosterone Levels drop to as low as 20% of what they were in his twenties, and that's in the case of healthy men.

Adult-Onset Testosterone Deficiency can become symptomatic as early as the thirties in male patients with comorbid conditions such as diabetes combined with a sedentary activity level. In these cases, treatment can often be postponed and Testosterone Levels elevated simply by making healthy lifestyle changes, exercising, and losing weight. Men than smoke and drink are also more likely to experience Testosterone Deficiency, and at an earlier age.

Prevalence of Testosterone Deficiency

Low-T is very common in the United States and around the world. It may even be more common in America than most other countries because of the high incidence of obesity in our society. Researchers believe that around 13 million males in the country have symptomatic Low-T, but only around one in ten reach out to a professional for medical treatment. There is double the rate of Testosterone Deficiency among men with hypertension, diabetes, and obesity.

Partially because so few eligible men commonly reach out for treatment and partially because of the rapid increase in advertising and information about Low-T, Testosterone Therapy for Andropause is being prescribed more than ever, with few signs of slowing down in the coming years.

Adult males with Testosterone Deficiency are very likely to experience symptoms such as anxiety, depression, fatigue, loss of muscle mass, sexual dysfunction, and low libido. Furthermore, they are more likely to experience dangerous health conditions such as heart attack, cardiovascular disease, osteoporosis, stroke, and diabetes.

Research has shown that over two thirds of men with Low-T experience significant muscle fatigue. Around 1/3rd of men with Testosterone Deficiency have changes in bone mineral density which lead to increased risk of fractures and breaks.


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