Nutrition Corner

Garlic consumption may help improve cholesterol, blood sugar: Researchers conducted a meta-analysis to explore the effects of garlic consumption on cholesterol, blood sugar, and triglyceride levels, finding an association between garlic intake and lower levels of these markers. They suggest that garlic could potentially serve as a therapeutic option for individuals with lipid and glucose metabolism disorders, aiming to address the rising prevalence and treatment costs of conditions like coronary artery disease and type 2 diabetes.

Natural antioxidants could delay age-related decline in male testosterone production: Androgens, primarily produced by Leydig cells in the testes, are crucial for male sexual development and maintenance, with testosterone playing key roles in reproductive system development, spermatogenesis, and hormonal regulation during puberty. As testosterone production naturally declines with age, leading to symptoms of late-onset hypogonadism, there is a need for further research to understand how polyphenolic compounds could potentially enhance testosterone production and their safety and efficacy as therapeutic agents for addressing age-related hormonal changes in males.

Recipe for The Day

Beef Kebabs with Avocado Tzatziki Sauce: Enjoy these flavorful Greek-inspired kebabs indoors any time of the year, served atop whole-grain couscous or alongside whole-wheat pita bread. Each serving provides 226 calories, 30g of protein, and 2g of fiber, with the avocado tzatziki sauce adding a creamy, nutritious twist to the dish.

Lifestyle & Fitness Focus

A 7-Minute Core Workout for Absolute Beginners

Strengthening your core muscles is essential for supporting everyday movements and preventing injury, making it a smart starting point for overall fitness. Maricris Lapaix, a certified personal trainer, emphasizes the core's role in initiating movement and stabilizing the spine, highlighting its impact on both upper and lower body activities. Lapaix also provides a beginner-friendly bodyweight core workout featuring five exercises designed to engage the core effectively:

1. Dead Bug: Lie faceup on the floor with arms extended towards the ceiling and knees bent at a 90-degree angle. Brace your core and lower back against the floor, then extend one leg straight while lowering the opposite arm overhead. Return to the starting position and repeat on the other side.

2. Glute Bridge: Lie on your back with knees bent and feet flat on the floor. Engage your core and squeeze your glutes to lift your hips towards the ceiling, forming a straight line from knees to shoulders. Hold briefly at the top before lowering back down.

3. Bird Dog: Start on your hands and knees, with wrists aligned under shoulders and knees under hips. Extend one arm forward and the opposite leg backward while keeping your core engaged and spine neutral. Return to the starting position and repeat on the other side.

4. Bear Plank With Knee Taps: Begin in a tabletop position with wrists under shoulders and knees under hips. Engage your core and lift your knees slightly off the floor. Alternate tapping one knee towards the ground while keeping your spine neutral and core tight.

5. Modified Side Plank: Lie on your side with knees bent and forearm on the ground, elbow under shoulder. Lift your hips off the ground, forming a straight line from head to knee. Hold this position, engaging your core and avoiding sagging or twisting.

Perform each exercise for 30 to 45 seconds, resting for 15 seconds between each move. Start with one set and gradually progress to four sets as you build strength. Remember to maintain proper form throughout the workout, and consult with a doctor before starting if you have any underlying health conditions or concerns.

What to Know About Muscle Knots

Muscle knots, characterized by painful or tender spots in muscles, often occur in areas like the upper back or legs, resulting in tightness and discomfort. While typically not harmful, they can be bothersome, and in rare cases, may signal a chronic pain condition.

These knots, technically muscle spasms, can arise from repetitive motions or prolonged awkward positions, commonly experienced by athletes or individuals with sedentary lifestyles. Although not visible on scans, muscle spasms can disrupt blood flow or trigger nerves, contributing to pain sensations.

Managing muscle knots at home involves various methods such as stretching, alternating ice and heat therapy, trigger point massage, or seeking professional massage therapy. However, persistent symptoms may indicate myofascial pain syndrome, requiring medical intervention like physical therapy, myofascial release therapy, or other treatments tailored to alleviate discomfort and restore muscle function.

How Much Sleep Is Too Much Sleep?

If you find yourself sleeping excessively, it could be more than just a result of sleep debt from a hectic week. This condition, known as oversleeping or long sleeping, involves regularly sleeping for more than 10 hours per day and may signal an underlying health issue. While adequate sleep is crucial for overall well-being, excessive sleep can pose various health risks and indicate potential health concerns.

Understanding the amount of sleep needed varies by age and lifestyle, with guidelines suggesting different hours of sleep per day for each age group. Oversleeping may sometimes occur as a means of compensating for lost sleep, but frequent episodes might indicate hypersomnia, characterized by excessive daytime sleepiness and prolonged sleep periods.

Several factors can contribute to oversleeping, including sleep disorders like idiopathic hypersomnia, narcolepsy, or obstructive sleep apnea, as well as medications or substances such as sedatives, opioids, or alcohol. Additionally, head injuries can also lead to hypersomnia, emphasizing the importance of addressing potential causes with healthcare professionals.

Symptoms of oversleeping can range from agitation and fatigue to decreased appetite and cognitive impairment, with potential complications including obesity, cardiovascular disease, and diabetes. Proper diagnosis often involves a comprehensive medical examination, including discussions about sleep habits, lifestyle factors, and potential medication use, alongside tests like polysomnography or multiple sleep latency tests.

Treatment strategies for oversleeping focus on addressing underlying causes, which may involve lifestyle changes, natural remedies, or medications like modafinil or pitolisant. Lifestyle adjustments such as maintaining a consistent sleep schedule, regular exercise, and avoiding electronic devices before bedtime can improve sleep hygiene and regulate sleep patterns.

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