Most of us don’t enjoy seeing our faces change and age. It is a part of life, but sometimes aging causes specific wrinkles or jowls you want to get rid of. Luckily facelifts are a great way to make some changes to your face for a more youthful appearance.

How do our faces age?

 

Our skin is affected by age in the same way our internal organs are. Skin is the most visible layer of our body and is the most common sign of aging. It is natural for our skin to age and for wrinkles to appear. Most of us don’t enjoy the process, but it is nothing to be scared of. Change is natural, but some factors can speed up the process of aging skin. These factors include UV radiation, infrared light, smoking, and poor nutrition.

The process of facial aging occurs when deep fat and bony skeleton, along with fatigue of the ligaments, leads to a loss of support. Fat on the face begins to droop a bit. Our faces become less firm and more wrinkled. There are different compartments of fat in the face, and as you age, there is a loss of fat volume, and the face loses support. If you want to make adjustments to your face as you age, there are always procedures available to consider, such as a facelift. [1]

How do facelifts work?

A facelift or rhytidectomy is a surgical procedure with the goal of repositioning the soft tissues in the face for a more youthful appearance. This procedure can also reduce excess skin on the face. Aging causes sagging and jowls in the face, and a facelift can address some of these signs of aging. 

Facelifts are performed with the patient’s concerns and goals for their appearance in mind. The patient’s skin will be assessed thoroughly before the surgery. The patient will have many photos taken of their skin to ensure that their goals are represented to the surgeon. If the patient only wants to focus on jowls or neck sagging, the surgical technique SMAS rhytidectomy will be used. This technique involves folding the facial skin and removing the excess skin. Facelifts can be performed with a variety of different techniques, but usually, a facelift will involve incisions near the hairline. Liposuction of fat may be used. The skin will be pulled and stitched into a new position. Oftentimes facelifts may be combined with brow lifts, fillers, eyelid surgeries, or a fat transfer. [2]

Facelifts are a great option for people who want to address some areas of their face that have changed due to aging. It is great there are such advanced plastic surgery options for people to address any insecurities or bothersome areas of their appearance.

What is the recovery time?

After the surgery, the patient will see their surgeon the next day to have their bandages and drains removed. The stitches will be removed a week after the surgery. Healing involves a lot of cold packs and rest. [2]

Usually, it is recommended that patients take two to four weeks off of work after a facelift. Bruising will be visible for at least two weeks. It will take some time to see the full effect of the facelift. This can take up to nine months. Patients won’t be able to drive for a couple of days after the surgery. Patients will have to avoid any strenuous activity for up to two weeks. 

The recovery isn’t anything to be afraid of. The surgeon will typically prescribe pain medication in case of discomfort. It can feel difficult to wait months to see results, but during that period, the patient will be getting closer to their desired results every day. [3]

Sources:

[1] ​​Kapoor KM, Saputra DI, Porter CE, Colucci L, Stone C, Brenninkmeijer EEA, Sloane J, Sayed K, Winaya KK, Bertossi D. Treating Aging Changes of Facial Anatomical Layers with Hyaluronic Acid Fillers. Clin Cosmet Investig Dermatol. 2021 Aug 26;14:1105-1118. doi: 10.2147/CCID.S294812. PMID: 34471372; PMCID: PMC8405095.

[2] Yang AJ, Hohman MH. Rhytidectomy. 2022 Nov 27. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan–. PMID: 33232008.

[3] https://www.nhs.uk/conditions/cosmetic-procedures/facelift/#:~:text=A%20…(rhytidectomy)%20is%20cosmetic,mainly%20the%20jowls)%20and%20neck.

It may be disheartening to know that we have to pay such close attention to environmental and household toxins, but it’s no longer just for our own wellbeing. This could be for the sake of our child’s own fertility down the line. 

 

Endocrine disruptors impact the fertility of your child

 

A fairly recent finding from the University of Geneva (UNIGE) indicated that only 38% of men in Switzerland fell above the threshold that the World Health Organization (WHO) has agreed to as the minimum to be considered fertile. These same Swiss researchers, in collaboration with epidemiologists from the Institut de recherche en santé, environnement et travail (IRSET, Rennes, France), also published findings on the effects of endocrine disrupters on volume and sperm count per ejaculation. It turns out that, based on this evidence, in utero exposure to products that contain endocrine disrupting ingredients makes a male twice as likely to dip below that fertility threshold.[1]

 

 

What chemicals to look out for

 

Some of the endocrine disrupting ingredients and contaminants you ought to look out for include:

• Atrazine, which is a weed killer commonly used on corn crops in the United States.
• Phthalates (plasticizer chemicals) are found typically in fragrances, PVC plastic toys and plastic wrap.
• PFAS chemicals (fluorinated compounds) that waterproof or create non-stick surfaces for textiles and cookware.

While your specific location and lifestyle might alter the quantities of how much exposure you might face, these are only three of the very common endocrine disrupters you would encounter and, let’s face it, many of us have at least had our hands on items like plastic wrap or a non-stick pan. 

To put this into even further perspective as well, The Guardian recently revealed that they had participated in a nine-month-long investigation in collaboration with the Consumer Reports (CR) to uncover atrocious contamination levels across American household water taps. These PFAS “forever” chemicals existed at higher than recommended levels at over 35% of the locations tested.[2]

 

More about Atrazine, Phthalates and PFAS chemicals

Atrazine can be found in the water of 30 million Americans in 27 states and may be linked to:

• Childhood leukemia
• Parkinson’s disease
• Breast tumors
• Delayed puberty
• Prostate cancer

 

A 2014 study from Sweden on phthalates correlated its exposure to anogenital distance, which has been known to coincide with low sperm count and undescended testicles. These chemicals have been linked to:

• Male reproductive birth defects
• Lower sperm count
• Lower sperm motility
• Miscarriages
• Gestational diabetes

 

PFAS sadly include a long list of more than 4,700 chemicals that constitute a family of fluorinated compounds. Some of these are linked to issues such as:

• Developmental defects
• Thyroid disease
• Weakened immunity
• Cancer [3]

 

Top ways how to avoid these toxins

Granted, reading all the ways in which Atrazine, Phthalates and PFAS can wreak havoc on the body gets pretty scary. Yet, there are some easy steps to take to lessen your exposure:

• Invest in a really good water filter for specific contaminants, like a reverse osmosis filter for PFAS
• Opt out of stain-protection treatments for furniture
• Limit fast food intake because of PFAS-treated wrapping and packaging
• Avoid bagged popcorn and use the stovetop instead
• Throw out non-stick pans
• Replace plastic wrap with sealable containers, wax wraps or reusable silicone covers
• When in doubt, choose to buy a product without the ambiguous “fragrance” ingredient label [4]

 

Good luck with going toxin-free and have fun with it. Out with the old and in with the new!

At our Czech clinic, we offer affordable fertility treatment so that you can incorporate your family-planning goals into a memorable vacation. Check out this link here for more details.

Sources:

[1] “Endocrine Disruptors Threatens Semen Quality.” ScienceDaily, 19 Mar. 2021, www.sciencedaily.com/releases/2021/03/210319125459.htm.

[2] Felton, Ryan, et al. “We Sampled Tap Water across the US – and Found Arsenic, Lead and Toxic Chemicals.” The Guardian, Guardian News and Media, 31 Mar. 2021, www.theguardian.com/us-news/2021/mar/31/americas-tap-water-samples-forev….

[3] Leiba, Nneka. “6 Most Common Endocrine Disruptors & How To Avoid Them.” Goop, 28 May 2020, goop.com/beauty/personal-care/6-of-the-most-common-endocrine-disruptors-and-how-to-avoid-them/.

[4] Ibid.

When you are thinking about the possibilities of pregnancy, much of it can seem exciting and hopeful. As everyone knows pregnancy is not without its risks and many women are excited, but also concerned about a myriad of conditions they fear they will get while pregnant. Gestational diabetes is a condition you may have heard of. This condition doesn’t impact your fertility. This condition occurs when high blood sugar develops during pregnancy and your body can not produce enough insulin. While you shouldn’t fear this condition it is good to be aware of the risks and symptoms associated with it. Most women with gestational diabetes have safe and healthy pregnancies despite the condition.

 

Who is at risk for gestational diabetes and what are the symptoms?

If you are concerned about gestational diabetes you may want to speak with your doctor to determine if you are at risk for gestational diabetes. While anyone can have gestational diabetes, there are some people who are more likely to than others. Those at high risk for gestational diabetes include:

• Those who have a BMI above 30.

• Women who have had a baby over 4.5kg previously.

• Women who had gestational diabetes in a previous pregnancy. 

• If someone in your close family has diabetes.

• Women who are of South Asian, African-Caribbean, or Middle Eastern descent.  

There is no guarantee who will have gestational diabetes despite these factors. Besides looking for reasons you may be at risk it is also good to consider the symptoms of gestational diabetes. While your doctors will test your blood sugar during your pregnancy to look for signs of gestational diabetes, some symptoms you may recognize include:

• Feeling very thirsty.

• Having to pee more frequently.

• Having dry mouth.

• Fatigue.

Some of these symptoms are also common during pregnancy. If you notice any of these symptoms you should speak with your doctor. During pregnancy, your body is undergoing a huge change and this may manifest in many odd symptoms. Any condition is scary, but keeping your doctor informed about how you are feeling is the best thing you can do for your health. [1]

How is gestational diabetes treated?

Gestational diabetes is treated in three main ways, changing your lifestyle, closely monitoring your blood sugar, and medication if necessary.

 

Regarding your lifestyle, your diet and activity level are important for a healthy pregnancy. Before you get pregnant your doctor may suggest changing your diet and increasing your activity level if your lifestyle and health will cause a risky pregnancy. While you’re pregnant doctors will not suggest weight loss but a specific diet will help with gestational diabetes. Working with a nutritionist will ensure you are eating foods that will balance your blood sugar levels. Exercise lowers your blood sugar, so safe and regular exercise will be strongly recommended to anyone with gestational diabetes.  

 

If you have gestational diabetes your doctors will have you measure your blood sugar often. You will check it in the morning and before every meal. This will ensure that your blood sugar levels are in a good range for you and your baby. Medication will be prescribed such as insulin injections if lifestyle changes don’t work. You and your baby will also be closely monitored. [2]

What effects can gestational diabetes cause long-term?

While most women have no issues after giving birth with gestational diabetes, there are some long-term effects to be aware of. The most important is the impact on your cardiovascular health. According to a UK study, women who had gestational diabetes are at a greater risk for cardiovascular problems. Gestational diabetes increased the risk of heart conditions in older women. It is recommended that after you give birth and are feeling healthier that you do not forget about gestational diabetes. You should still monitor your health, especially as you get older. The best way to avoid any long-term effects is to continue to have a healthy and active lifestyle. A nutritionist can help you stick to a diet that is healthy and you can continue long-term.

 

Any condition that you may have during pregnancy is scary. Your doctors will ensure your pregnancy is as safe as possible. It is important to listen to their recommendations and prioritize your health. [3]

 

Sources:

[1] https://www.nhs.uk/conditions/gestational-diabetes/#:~:text=Gestational%20diabetes%20is%20high%20blood,the%20second%20or%20third%20trimester.

[2] https://www.mayoclinic.org/diseases-conditions/gestational-diabetes/diagnosis-treatment/drc-20355345

[3] https://www.healthline.com/health-news/what-you-can-do-for-your-long-term-health-if-youre-diagnosed-with-gestational-diabetes#What-to-do-before,-during,-and-after

Whether you have been troubled by acne for years, recently undergone cosmetic surgery, or just noticed that dry skin has given you a number of deep wrinkles prematurely, these experiences might make you look at the fine print on your beauty products a little more closely. You definitely should, too! Particularly, dermatologists recognize the wonders hyaluronic acid does for the skin and researchers have started debating the benefits of its oral supplement. So, look closely at that fine print for this prized ingredient.

Hyaluronic acid acts like a sponge

Hydration, hydration, hydration. That’s what hyaluronic acid is most known for, which incidentally reduces fine lines and plumps up the skin. Apparently, this magic elixir earned its powerhouse prestige and reputation because it holds up to one thousand times its own weight in water. What is it exactly? Well, in simple terms, hyaluronic acid is a naturally produced sugar found within our body. The catch is, though, that this is something we produce on our own but only up until about the age of 20.[1]

A cool fact is that some dermatologists and cosmetic physicians even inject hyaluronic acid fillers to keep skin looking firm while reducing marionette lines or boosting the cheeks. Yet, if you use it only topically for at least eight weeks, you could see up to a 40% improvement in the depth of your wrinkles.[2] 

Unique benefits from its topical application

At least within its topical application, there are a number of scientifically-backed benefits of including hyaluronic acid in beauty and medical treatments. Here are some of those notable advantages to using hyaluronic acid products and its clever application in medicine:

• Its serums reduce wrinkles, redness and dermatitis.

• It can help repair damaged skin locally, plus speed up recovery by regulating inflammation levels and aiding the body’s signals to build up blood vessels.

• It reduces the size of wounds and their coinciding pain.

• Its antibacterial properties reduce the risk of infection for open wounds.

• Eye drops that contain between 0.2-0.4% hyaluronic acid improve eye health and reduce dry eye.

• Hyaluronic acid-fortified contact lenses can alleviate dry eye symptoms.

• Eye drops with hyaluronic acid are also frequently used during eye surgery.[3]

Beauty tips on how to use it effectively

An anti-aging beauty routine using hyaluronic acid works most optimally when you pair it with moisturizer or add a serum to lightly damp skin. Layering with moisture will keep your skin hydrated and limit the amount of makeup that collects in fine lines around the mouth and undereye regions. While tempting to use multiple products that include hyaluronic acid in their formulas, you’re going to want to restrict your use to only one step in your beauty routine. If you like serums, stick to just that serum and don’t add an HA formulated cleanser, toner or mask into the equation. Just as epic, life-style blogger Camille Styles puts it, a more the merrier mentality or misuse might lead to disappointing redness and inflammation.[4]

It’s all in the method, not liquid luck

In conclusion, remember that hyaluronic acid is a humectant and that it absorbs a ton of moisture, so you need to provide that moisture in order to prevent it from stealing your own from deep within the skin. Maintaining a youthful appearance doesn’t need to be complicated, so spend that extra time figuring out the tricks to using a few products at first before you try out the whole lot and accidentally cause yourself some discomfort. The great part about hyaluronic acid in particular is that you can simply get an extra boost with the world’s most plentiful resource, water.

Sources:

[1] Rud, Melanie. “10 Best Anti-Aging Ingredients, According to Dermatologists.” Real Simple, Meredith Corp, 5 June 2019, www.realsimple.com/beauty-fashion/skincare/anti-aging-ingredients-skinca…

[2] Laderer, Ashley. “The Best Anti-Aging Ingredients for Skincare, According to Dermatologists.” Insider, Insider Inc, 17 Sept. 2020, www.insider.com/the-best-anti-aging-ingredients. 

[3] Julson, Erica. “7 Surprising Benefits of Hyaluronic Acid.” Healthline, Healthline Media, 21 Apr. 2018, www.healthline.com/nutrition/hyaluronic-acid-benefits#TOC_TITLE_HDR_6. 

[4] Styles, Camille. “The Right and Wrong Way to Use Hyaluronic Acid.” Camille Styles, Camille Styles Inc, 3 Sept. 2020, camillestyles.com/style/the-right-and-wrong-way-to-use-hyaluronic-acid/. 

Cellular renewal and rejuvenation occur nonlinearly around the body with some cells, like fat cells, replicating every decade while others, such as hair and toenails, replicating daily.[1] Think of hair as the only component of our bodies that renews itself without scarring and celebrate that fact because, as long as our hair follicles remain healthy, hair quality can improve with the help of better hair care and products. This is where sulfates come into play, though. Do we really need them to clean our hair and are there alternatives that do just as good of a job, if not better?

What if I told you that froth and suds have little to do with how clean a shampoo may get your hair and that reliance on sulfates to create lather has led to an over-use of strong surfactants? Sodium lauryl sulfate (SLS) and sodium laureth sulfate (SLES) are both harsh and commonly used within the mainstream shampoo market, but the downside to their bubbly nature is that they can strip the hair of natural sebum and protein, thus making dry, brittle hair even weaker.[2] This is the last thing you might want, especially if you already deal with thinning hair.

 

Beware of greenwashed labels

We often see green and eco trends that flood a market because there is an environmental or health factor that makes them appealing to conscious buyers. Sulfate-free labels are no different here. This is because simple chemistry allows you to rework a formula to turn the sodium laurel sulfate into sodium laurel sulfonate and you can now slap a sulfate-free label onto the package. Greenwashing tactics unfortunately make the job of finding real sulfate-free products a bit harder.

Beware of these harsh sulfate substitutes when searching for alternative products:

The nourishing substances 

Truly sulfate-free shampoos do exist and they derive from plant-extracts like amino acids and seed oils, so they have softer cleansing capacities. Gulcosides like decyl glucoside and laurel glucoside come from vegetable oils and starch, taurates and fatty acid isetthionates derive from coconut fatty acid and glutamates and amino acid sulfosuccinates are already included in many hypoallergenic formulas and baby products today.[4][5] 

Some additional ingredients that sulfate-free hair care producers also choose to incorporate into their products are included to improve silkiness, shine and boost protein quality of the hair. Here are some common additives seen on the market recently:

While these more natural foaming shampoos still utilize surfactants to cleans the scalp, what differentiates these surfactants from the classic sulfates are their resistance capacities to the natural sebum buildup on the hair or preserve protein content. In reality, we want to strike a balance between cleanliness and buildup, dryness and sheen, without stripping the hair of its natural building blocks and even the sebum that preserves it.

At our facility, we assess hair quality and discuss strategies to improve thinning hair. Everyone receives a plan uniquely catered to their needs with reasonable prices and quality care. Check us out today for more details.

Sources

[1] Brueck, Hilary, and Samantha Lee. “How Long It Takes Your Body to Regrow 19 Types of Cells and Organs, from Your Skin to Your Skeleton.” Business Insider, Insider Inc., 8 May 2018, www.businessinsider.com/how-long-it-takes-the-body-to-grow-hair-nails-ce….

[2] Wagner, Rita de Cássia Comis, and Inés Joekes. “Hair Protein Removal by Sodium Dodecyl Sulfate.” Colloids and Surfaces. B, Biointerfaces, vol. 41, no. 1, 2005, pp. 7–14., doi:10.1016/j.colsurfb.2004.10.023.

[3] “Is Your Sulfate-Free Shampoo Really Sulfate Free?: Organic Beauty Scoop.” Innersense Organic Beauty, Innersense Organic Beauty Inc., innersensebeauty.com/is-your-sulfate-free-shampoo-really-sulfate-free/.

[4] Ibid.

[5] “Why Going Sulfate Free Is the Best Thing for Your Hair.” ST. TROPICA, St. Tropica Inc., 12 Feb. 2017, sttropica.com/blogs/st-tropica/why-going-sulfate-free-is-the-best-thing-for-your-hair.

Purposefully Inducing Stress

Using Heat for Heart Health

Looking now at the opposite spectrum of the thermometer, using heat exposure for therapy and relaxation goes back centuries. Saunas and sweat houses have been important for thousands of years, spanning from the culture of ancient Mayans to modern day Finns.[5] While seemingly sedentary, sitting in the sauna puts your heart to work. Your heart rate could jump up to 150 beats a minute at the same time blood vessels in the skin dilate.[6] Visiting the sauna therefore produces a similar effect as low to moderate physical exercise, due to the temporarily elevated blood flow into the skin and post-sauna arterial relaxation.[7] Stiff arteries and weak blood vessels are well linked to cardiovascular deterioration and disease, after all.

 

Utilizing Temperature Extremes to Enhance Athletic Performance

For those prepared to take it up a notch, adapt an exercise to your preferred temperature extreme. Data show that athletes who train using controlled hyperthermia regimes, for example, later perform more efficiently in outdoor competitions.[8]

The benefits of inducing heat acclimatization for athletes include:

• improved sweating

• improved skin blood flow

• reduced cardiovascular strain

• improved fluid balance

• altered metabolism

• enhanced cellular protection[9]

 

Conclusion

While some of you may prefer the accessibility of hot yoga at your local yoga center to a marathon in the snow, we shouldn’t shy away from temperature extremes altogether. Embracing them and adopting them into our every day routine could prove useful in releasing stress, maintaining health and building confidence. It could be as simple as dressing down and taking the dog out for walks at increasing intervals. Simply find what works for you and stick to it.

 

Sources:

[1] “Cold Comfort.” The Gooplab with Gwenyth Paltro, Netflix, 24 Jan. 2020.

[2] “What Is the Wim Hof Method?” Practice The Method, www.wimhofmethod.com/practice-the-method.

[3] Kox, M., et al. “Voluntary Activation of the Sympathetic Nervous System and Attenuation of the Innate Immune Response in Humans.” Proceedings of the National Academy of Sciences, vol. 111, no. 20, 2014, pp. 7379–7384., doi:10.1073/pnas.1322174111.

[4] Nall, Rachel. “Epinephrine vs Norepinephrine: Function, Uses, Deficiency, and Excess.” Edited by Dena Westphalen, Healthline, Healthline Media, 29 Sept. 2018, www.healthline.com/health/epinephrine-vs-norepinephrine#deficiency.

[5] De Pietro, MaryAnn. “Sauna: Health Benefits, Risks, and Precautions.” Medical News Today, MediLexicon International, 26 Sept. 2016, www.medicalnewstoday.com/articles/313109#possible-health-benefits.

[6] Ibid.

[7] Thorpe, JR. “7 Ways You Never Knew A Sauna Could Benefit Your Health.” Bustle, Bustle Digital Media, 3 Aug. 2018, www.bustle.com/p/7-health-benefits-of-saunas-you-probably-didnt-know-abo….

[8] Périard, J. D., et al. “Adaptations and Mechanisms of Human Heat Acclimation: Applications for Competitive Athletes and Sports.” Scandinavian Journal of Medicine & Science in Sports, vol. 25, 2015, pp. 20–38., doi:10.1111/sms.12408.

[9] Ibid.

On your journey to a healthier, happier weight, fitness will always be one of the first and foremost steps to take. People often embrace the medicine ball, resistance band and suspension trainer but are you embracing sweat? That glistening, glossy liquid tells you that you’re burning calories and has a host of other benefits for the body, so start thinking of sweat as liquid gold instead of something you want to wash off as soon as possible.

 

Sweating lowers risk of developing kidney stones

Not many of us would think to associate salty sweat with our bones or kidneys but sweating actually expels excess salt and retains calcium in our bones. Kidney stones form when salt and calcium accumulate within the kidneys and urine, so sweating often and drinking plenty of water are very effective ways to prevent these stones from forming.[1]

 

Sweat serves as a natural antibiotic

Since 2013, researchers have looked to the crystal structures of peptides secreted by sweat glands and their natural antibiotic properties as a future platform in redesigning antibiotic drugs, thereby reducing the wide-spread bacterial resistance medical staff have battled in recent decades.[2]

 

Sweating facilitates cell repair and decreases inflammation

Fitness truly acts as a trigger that activates a series of very positive bodily functions. Getting your heart pumping and pushing yourself to reach the point at which your body needs to sweat triggers the body to begin producing heat shock proteins (HSP) that act as physical protection for other proteins that shouldn’t get damaged. Additionally, the body starts reproducing and repairing proteins while also limiting inflammation.[3]

 

 

The more you sweat, the more stable your hydration becomes after working out

They say that we are mostly made of water, so you can imagine the importance of maintaining a proper salt and water balance within the body. If we lose too much salt, we experience post-workout fatigue, muscle cramps and even decreased strength. Bummer. However, the more often you reach that sweaty climax in a work-out routine, the better your body gets at conserving the right levels of salt and water.[4]

 

Cultivate a different kind of glow beyond the sweat

Should you rinse or wash the sweat away? Medical dermatologist and founder of his own practice, Neil Sadick of NYC warns that you need to wash your face as soon as you finish a workout in order to avoid causing acne breakouts, which occur due to sweat-breeding yeast. An important note, however, is that the surface oil that sweat produces acts as protection and moisturizer for the skin. This means you ought to wash your face only when it’s excessively oily and that, otherwise, a simple rinse will do.[5]

Overall, your body needs sweat to maintain luminous skin, strong bones, balanced electrolytes and hydration. It needs to break a sweat for a boost to your immunity and cellular health. It’s not ultimately just the act of getting your heart pumping that will make you lose weight and feel good, it’s sustained, heavy, dripping sweat. Embrace it.

Regaining the body that you imagine for yourself takes courage, lots of sweat and, sometimes, a little extra help. Experts in medical travel exist across the globe and you can find that assistance you need in the most unexpected of places, like Central Europe. For information on the weight loss procedures performed at our Czech clinic, check out this link here.

 

Sources:

[1] Borreli, Lizette. “Sweat It Out! 5 Surprising Health Benefits of Sweating That Actually Don’t Stink.” Medical Daily, Medical Daily LLC, 7 Nov. 2014, www.medicaldaily.com/sweat-it-out-5-surprising-health-benefits-sweating-…

[2] Song, Chen, et al. “Crystal Structure and Functional Mechanism of a Human Antimicrobial Membrane Channel.” Proceedings of the National Academy of Sciences, vol. 110, no. 12, 19 Mar. 2013, pp. 4586–4591., doi:10.1073/pnas.1214739110. 

[3] Gainsburg, Marissa. “12 Reasons Why Sweating Is So Freaking Good for You.” Women’s Health, Hearst Magazine Media, 8 Dec. 2017, www.womenshealthmag.com/fitness/a19973001/sweat-benefits/. 

[4] Ibid.

[5] Ibid.

When stepping into a healthier lifestyle, fitness often paves a path of gold, turning your medicine ball into a cannon ball capable of wielding incredible power. Your weightlifting bar? Your staff.  So, if this so happens to be your healthy habit of choice, knowing that there is more in it for you than just weight loss and toned muscles can make you feel extra mighty. Are you ready to embrace sweat like it’s royal currency?

 

Top reasons to reach that point of sweatiness on a regular basis

How atypical would it seem if you started to associate salty sweat with our bones, kidneys, skin, immunity, inflammation and even hydration? Reality is, however, that some of us ought to begin making these associations if dealing with any corelating health issues like kidney stones, for example. Making that sweaty climax your goal will improve your overall health in a variety of ways.

• Sweating lowers risk of developing kidney stones [1]

• Sweat serves as a natural antibiotic [2]

• Sweating facilitates cell repair and decreases inflammation [3]

• The more you sweat, the more stable your hydration becomes after working out [4]

• The surface oil that sweat produces acts as a protective barrier and moisturizer for the skin [5]

Now, if sweat’s natural properties have even been recently regarded as a structural platform in redesigning antibiotic drugs, I think we’re onto something here that’s more than anecdotal evidence.

 

Even when I’m working out, it’s difficult for me to break a sweat. Why is that?

Factors like body size, age, muscle mass, current health status and maintained fitness level all affect the volume of sweat that your body’s going to produce during exercise or physical stress. Of course, if you’re jogging in tropical humidity or holding dhanurasana in your hot yoga class, then there are some external factors besides your exercise that will encourage your body to sweat.

• Moving a larger body mass will generate more heat and encourage perspiration

• Older people tend to tolerate heat less effectively than younger individuals

• Muscle mass produces more internal heat than fat comparatively

• Mental health conditions such as anxiety and depression, and hormonal fluctuations pertaining to perimenopause or pregnancy in particular, are associated with increased internal temperature [6]

All prior factors set aside, though, we do have varying genetics that come into play here just as one person might be taller than another. Cases in which a person is born with an overall inability to sweat, hypohidrosis more specifically, are actually very rare occurrences. Experiencing hypohidrosis is more frequently associated with inflammatory skin conditions or diabetes actually.[7]

 

 

Creative ways how to work up a sweat without visiting the gym

Maybe a gym-like workout with presses and lifts aren’t for you, or, you want to consider adding something else to your routine to keep things fresh while still working out the heart and breaking a sweat. Traditional saunas, far-infrared wraps, heat acclimatization routines, hot yoga and even high-intensity interval training (HIIT) could all be great options for you.

At our Czech clinic, we offer affordable weight loss procedures and travel assistance so that you can incorporate your health goals into a memorable vacation. Check out this link here for more details.

 

 

[1] Borreli, Lizette. “Sweat It Out! 5 Surprising Health Benefits of Sweating That Actually Don’t Stink.” Medical Daily, Medical Daily LLC, 7 Nov. 2014, www.medicaldaily.com/sweat-it-out-5-surprising-health-benefits-sweating-…

[2] Song, Chen, et al. “Crystal Structure and Functional Mechanism of a Human Antimicrobial Membrane Channel.” Proceedings of the National Academy of Sciences, vol. 110, no. 12, 19 Mar. 2013, pp. 4586–4591., doi:10.1073/pnas.1214739110. 

[3] Gainsburg, Marissa. “12 Reasons Why Sweating Is So Freaking Good for You.” Women’s Health, Hearst Magazine Media, 8 Dec. 2017, www.womenshealthmag.com/fitness/a19973001/sweat-benefits/. 

[4] Ibid.

[5] Ibid.

[6] “The Science of Sweat: Why Some People Perspire More.” Henry Ford LiveWell, Henry Ford Health System, 10 Sept. 2019, www.henryford.com/blog/2019/09/science-of-sweat-why-some-people-perspire…

[7] Del Turco, Lauren. “Why Some People Sweat Less When They Work Out: Everyday Health.” Edited by Ross Radusky, Everyday Health, 25 June 2020, www.everydayhealth.com/healthy-living/fitness/why-some-people-seem-to-ne….

Utilize a set of tools in a particular combination or in a specific order to create a helpful ritual that lifts your mood. Think about sensory experiences that would stimulate the eyes, ears, nose, taste buds, heart or skin, and even the time of day you will be utilizing these various elements.

 

Customized relief

I personally like to think of mood-specific habit forming as customized relief. While there are certain aspects of life that everyone ought to pay attention to, such as getting restful sleep, the options are endless when it comes to style and taste. These customizable elements that you bring into your daily routine will trigger a lighter mood because you know you like them and you chose for them to be there.

Make that special drink or snack that you like so much because mindfulness and confidence has led you to a particular taste. Maybe it’s a mint tea blend with lemon that brings you a lot of joy, or maybe it’s a pu-erh that serves as a great mid-day pick-me-up. Stock up on that element and make it a part of your routine in your day, as important as brushing your teeth or drinking water. 

Mood boosting rhythms shouldn’t be treated as extra or superfluous elements in one’s day. They are important, so treat them as such.

 

Rituals

In her recent Master Class, episode “Working on Set” specifically, Natalie Portman describes how she uses a physical routine before she steps on set to work, which she says helps her focus, relax and engage the muscles she needs to perform. For Portman, excessive yawning in combination with some intentional breathing exercises does the trick.

If you search up simple vocal exercises, long sirens and staccato breaths are also commonly used tactics to warm up a singer’s throat and abdominal muscles.

Now, maybe these types up exercises don’t suit you or your lifestyle but the point is here to find and pick what will give you maximum benefit and can be done every day.

 

 

Building energy and letting it go at the right hour

Find lighting that shifts with the natural color temperature of the sun over the course of a day, or place an adjustable lightbulb into your most important light source. Utilizing bright light with a bluer spectrum in the morning encourages wakefulness, but warmer tones will help the body produce melatonin towards the end of the day when it is most important to start winding down.

In a study led by Harvard researchers, those participants whom used a light-emitting E-reader before bed took 10 minutes longer to fall asleep compared to those that settled down with a print book.[1][2] Now, this isn’t necessarily a recommendation to never use an electronic reading device, but it clearly shows that you might want to plan something else in between reading and going to sleep, or search for ways to cut down that blue light before trying to catch some Zs.

Maybe your thing is aromatherapy at night, but you’re on a budget? You can hit two birds with one stone since a scent might double as a moisturizing body oil.

What about music in the mornings? Find a pair of wireless headphones that you can use while making coffee or brushing your teeth.

What if you enjoy waking up peacefully and don’t want to rely on your phone for an alarm? There are special clocks that you can find that emit light, clocks that train you to wake yourself up, clocks that gradually increase the volume of a tune or ambient recording and even clocks that shake you awake or use scents.[3][4]

 

What isn’t there?!

Generally speaking, though, create that intentional routine with the whole day in mind because a crummy start may affect the day and trouble getting rest will certainly affect your next morning. Yet, a primed response to a particular taste, scent, color or action can always help you get back in the groove and lift your mood.

For more advice on how to guide your body and mind in order to bring on an immunity boost, check out more here.

 

Sources:

[1] Biali Haas, Susan. “6 Ways That Night-Time Phone Use Destroys Your Sleep.” Psychology Today, Sussex Publishers, 17 Apr. 2018, www.psychologytoday.com/us/blog/prescriptions-life/201804/6-ways-night-t…

[2] Chang, Anne-Marie, et al. “Evening Use of Light-Emitting EReaders Negatively Affects Sleep, Circadian Timing, and next-Morning Alertness.” Proceedings of the National Academy of Sciences, vol. 112, no. 4, 22 Dec. 2014, pp. 1232–1237., doi:10.1073/pnas.1418490112. 

[3] Morrissy-Swan, Tomé. “The 6 Best Wake-up Light Alarm Clocks to Help You Rise and Shine.” The Telegraph, Telegraph Media Group, 4 Feb. 2021, www.telegraph.co.uk/health-fitness/mind/best-wake-up-light-alarm-clocks/. 

[4] Adelson, Karen Iorio. “What Are the Best Gentle-Wake Alarm Clocks?” The Strategist, Vox Media, 4 Sept. 2018, nymag.com/strategist/article/best-gentle-wake-alarm-clocks.html.

We’ve all been thrown into a new normal, so they say, so why not take advantage of it and try something new? Here are my top five tips as to where to go looking for that extra push to energize your days.

 

Join an online movement class

With gym access limited nowadays and workloads spread throughout the day, often on top of child care or house chores, it can still be tough for many of us to make that time for exercise without a little push or that extra bit of pressure. Accessing a live streamed workout class, however, might just bring back some of the normalcy we’ve all been missing recently and encourage us to form a schedule in the absence of one.

TheClass.com is a unique exercise platform developed in New York and described by attendees as a kind of “spiritual aerobics”. You can access it from the computer, Android and Apple devices like AndroidTV and Apple TV, as well as Roku or AmazonFire app. All classes are streamed daily, 7 days a week, Eastern Standard Time (EST).

 

 

Start your day with a vocal warmup

Hissing, purring, trills and sirens can be utilized to warm up your voice before interviews, before meetings, before presentations and, heck, just for the sake of feeling more relaxed. We all hold tension in different parts of the body, so this might even be a great way to relax your throat and jaw if you’re prone to clenching through the night.

For those that want to keep a little quieter, humming and repeated yawning can take the place of sirens. 

Essentially, before you start any of this, you will want to exhale as completely as possible and hold for two seconds. Upon releasing your muscles, breathe in as deeply as possible so that your diaphragm contracts and your belly expands with the large breath. If you don’t exhale first, chances are you won’t be able to inhale and relax your muscles as much.

For those eager to learn even more about breathwork, check out water, coffee, whiskey breathing to use these different kinds of breaths for energizing, neutralizing and relaxing.

 

Learn a new trick or skill

For artisan-type learning, business and tech, Skillshare is a great resource that gives you access to personal training through streamed online classes as well as pre-recorded courses. Pluralsight is another good resource for IT administrators, software developers and creatives in need of software-specific training. For a dive into Java, Python and other coding languages via a learn-by-doing method, Hyperskill JetBrains Academy is a good place to start.

 

Make a major change that will boost your self-esteem

Quarantine weight gain is a real thing now, especially without everyday commutes around city centers and even limited holiday excursions. One study reported that an astounding 22% of participants claimed to have gained 5-10 pounds during this time.[1]

Our at-home lifestyles have had us cooped up during the summer and winter months and moved our outdoor experiences to whatever local spot we can enjoy, and with safe distance from others. To many, this has resulted in a few extra pounds. Despite all this, minimally invasive procedures for weight loss, like liposuction or the gastric balloon, are still being offered by medical travel companies like Medical Travel and worth looking into.

 

Realize that you control sleep, and that it doesn’t control you

The next time you say that you feel like you are too tired, yet restless and struggling with insomnia, remember these recommendations so that you can take back the reigns and conquer sleep.

• Do not nap. Resist at all cost.

• The first night you try this, go to bed later than you would normally. Get 4 hours of sleep.

• If you slept well those 4 hours, add 15-30 minutes of sleep the next evening.

• Each night, repeat the assessment of how well you slept and then add additional 15-30 minutes.

In the end, assessing the exact quantity of sleep you require to maintain quality sleep will make it easier for you to consistently fall asleep quickly and feel rested each morning.[2]

Of course, this one factor cannot entirely pick up the slack of other bad habits you may be holding onto that interfere with your circadian rhythm. Make sure to also reassess your indoor lighting and phone use as well.

For more advice on rejuvenating your body’s immunity and boosting its overall energy, check out this link here.

 

SOURCES: 

[1] Zachary, Zeigler, et al. “Self-Quarantine and Weight Gain Related Risk Factors during the COVID-19 Pandemic.” Obesity Research & Clinical Practice, vol. 14, no. 3, 2020, pp. 210–216., doi:10.1016/j.orcp.2020.05.004.

[2] “9 Tips to Boost Your Energy – Naturally.” Harvard Health, Harvard University, 30 Aug. 2020, www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-na…