<![CDATA[@BODYAGEBUSTER Fitness After 50, Living Longer Better - Blog]]>Fri, 14 Nov 2025 19:29:22 +1100Weebly<![CDATA[Newsletter #314 Your instinct to rest your sprained knee or ankle is outdated]]>Fri, 14 Nov 2025 07:22:23 GMThttps://www.walteradamson.com/blog/newsletter-314-your-instinct-to-rest-your-sprained-knee-or-ankle-is-outdated ✔ Here's what to do
⭑ Pain relief tablets lengthen healing times for knees and ankle injuries - item #1.
⭑ Why sprains hurt more at night - this is natural, learn why - item #2.
⭑ Amazingly this diet speeds sprain and strain recovery! Here's why - item #3.
⭑ Your instinct to rest your sprained knee or ankle is outdated - item #4.

I trust you are well and active.

The most common "goodbye" to amateur runners from their physiotherapist is "remember, don’t do too much too soon". I didn't listen (again), and cooked my left knee. The good news? I have some useful tips to share with you about tendon and ligament injuries.

It helps to know that tendons connect muscles to bones whereas ligaments connect bone to bone. Tendons are generally stronger and better shock absorbers, such as from jumping, than ligaments. Ligaments are more elastic because they have to bend with joints but still hold the joints together.

Tendons suffer from strain injuries - muscle to tendon - and ligaments suffer from sprain injuries - tear of the ligament. They both have poor blood supply and heal slowly.

There are common vexed questions about knee and ligament injuries, for example, should I take aspirin or ibuprofen? Is it better to rest and keep the knee immobilised or keep moving and walking? Should I keep exercising or will it make things worse? Are there foods that will help my ligaments recover faster? Why does it hurt so much at night should I see a doctor?
​
I dug deeply and found scientifically validated answers. Read on to learn how to worry less about the pain at night, accelerate the growth of stronger tendons and ligaments and shorten the recovery time through exercise.
//
01 To Tablet or Not To Tablet? The Definitive Answer

After injuring my right hamstring 14 months ago I was coming back into running form and at the Wednesday night athletics 10 days go the crowd cheered me on "Walter's back!". Harder I pushed.

The next morning I could barely walk, the pain in my left knee was excruciating. I did too much too soon.
It is during this period of high pain, and even higher during the night - more on this below - that we generally reach for an aspirin or ibuprofen.

⇒ For faster healing it is best to not take these.

The initial acute period is stimulated by a rush of white blood cells and bleeding, swelling and pain usually for 7 to 10 days. This period ends when the body has the removed enough debris, germs, and damaged tissue to start the actual healing process.

At this time, our body stimulates release of powerful analgesics (SPMs) and in turn the SPMs trigger the release of specialist chemical messengers which start the healing process. At this time you will notice the daytime decrease considerably. In my case, at day 9, the daytime pain level dropped by about 50%.

What this means for you ... Emerging research evidence reveals NSAIDs e.g. aspirin (such as Disprin) ibuprofen (such as Nurofen) naproxen (such as Naprosyn), may prolong pain duration by suppressing the SPM activity necessary for the healing process to begin.

In other words, NSAIDs may provide short-term pain relief but compromise long-term healing and extend overall pain duration.​

Now, hold on to your seat, because for the same biological reason the ICE component of the near-universal RICE method (Rest-Ice-Compression-Elevation) will also provide short-term pain relief but compromise long-term healing and extend overall pain duration.​
​
Ice constricts blood vessels, decreasing blood flow and oxygen/nutrient delivery at the injury. But increased blood flow and some swelling are essential components of effective damage control.

⇒ If you can stand the pain, the evidence says to avoid NSAIDS and icing for faster overall healing.
//
02 Yes, Nighttime Pain IS Worse. Don't Panic

Should I see a doctor? Is it getting worse? Why is it SOOO painful?

You *might* need to see a doctor - I don't know - but don't panic *just* about the nighttime pain of your sprain or strain - it's normal.
​
Our circadian rhythm includes a cortisol cycle. Cortisol keeps us alert and aware and ready for "fight or flight". It helps our brain override, or smother, little niggles and pains which otherwise might make us hesitate to run from a lion i.e. because we have a sore knee.

An hour or so after your usual bedtime your body turns down your cortisol levels so that you can enter deep restorative sleep.

⇒ The reduced cortisol also allows your body to become aware of all your little niggles and pains and then take action to attend to them, like a micro-version of the drama going on with your knee or shoulder or ankle.

Unfortunately this also means that your sprained ankle or knee REALLY hurts - you can’t escape it no matter which way you place your leg or foot. But the underlying injury is not worse, you are just feeling it "unmasked".

What this means for you ... Consider these two scenarios:
  • Scenario 1: Know that your cortisol level turns back up to daytime level at around your normal wakeup time and just cope with the nighttime pain.
  • Scenario 2: Take a NSAID to relieve the pain and potentially improve your sleep knowing that it may delay a little the onset of the healing phase.
⇒ They are both good choices according to your circumstances.

The high pain should quell between 7 and 10 days, if it doesn’t then get advice. Mine dropped by about half at day 9, which is typical for older adults.
//
03 How Diet Helps Healing Tendons - Timing and Dose Matter

Other than water our ligaments are 85% collagen. During tissue repair your body must synthesise new collagen, which requires specific amino acids (proline and hydroxyproline) plus vitamin C as a critical enzyme cofactor. (Without vitamin C, the enzymes that cross-link and stabilise collagen fibres cannot function properly.)

A clinical trial using hydrolysed collagen peptides (dosed at 5 grams daily) combined with vitamin C supplementation showed significantly faster collagen synthesis and pain reduction compared to no dietary intervention in tendon injuries.

Research points to this combination being even more effective at accelerating healing when we are older, but without conclusive evidence yet.

What this means for you ... Targeted nutrition supporting the specific biochemical process your body needs for healing works:
  • Collagen peptides: 5 grams daily (unflavoured dissolves in water, coffee, or tea; no taste)
  • Vitamin C: 500–1,000 mg daily (excess excretes; no harm)
  • Protein: ensure adequate dietary intake (1.2–1.6 g per kg body weight daily; critical for ages 70+)
  • Duration: 8–12 weeks covering the entire remodelling phase

Start these immediately if injured; they're particularly important weeks 2–8 when collagen remodelling accelerates.

⇒ However, all this is not a magic cure - it only works alongside appropriate rehabilitation - see the next item.
//
04 Light Exercise Accelerates Healing

Should you immobilise, or try to keep moving, if you've a sprain or strain?

Obviously you should not push hard or try to work through bad pain. Take it slowly.

However validated research has shown that people who focus on early mobilisation recover strength up to 60% faster and return to activity weeks earlier than those to stay immobilised.

In fact the Sanford Health evidence-based MCL rehabilitation guideline now prescribes immediate pain-tolerated walking and stationary biking beginning day 1, with progressive resistance as swelling decreases.

Why? Because controlled movement stimulates fibroblasts (the cells rebuilding ligament tissue) to lay down collagen in organised, load-bearing patterns.

IF YOU HAVE A COLLAGEN enhanced diet, as above, this will boost the effect of your early mobilisation exercises.
On the other hand immobilisation produces disorganised, weaker collagen that remains vulnerable to re-injury.

Additionally, early mobilisation prevents the vicious cycle of deconditioning, muscle loss, and proprioceptive loss (sense of knowing the orientation of the joint) that plague completely immobilised joints.
​
​What this means for you ... If you’re over 50 and injured, your instinct to “rest completely” is outdated.
Progressive weight-bearing - starting with gentle walking and progressing to stationary biking (5–10 minutes initially, advancing to 20+ minutes as tolerated) - accelerates tissue healing and functional recovery.
For moderate severity sprains, this translates to the restoration of near normal functional capacity at around 6–8 weeks instead of 12–16 weeks.

⇒ The prescription: Week 1–3: normalise walking (pain-free gait without limping), biking 10–20 minutes daily. Week 3–6: add hamstring curls, double-leg leg presses or squats that you can tolerate, and step-ups; introduce pain-free running if 75% strength is achieved. Week 6+: lateral movements, sport-specific activities.

Read your body. Find movement that suits your stage of recovery and keep doing it.

The Big Picture
If you’re over 50 and fit (running, strength training, kettlebells), your injury recovery follows the same principles as younger athletes - with one key difference: slower kinetics. Masters athletes over 70 achieve comparable long-term functional outcomes to younger cohorts, but each recovery phase extends approximately 1–2 weeks longer. For example, a moderate severity (Grade II) MCL sprain that resolves in 4–6 weeks for a 35-year-old may require 6–8 weeks for you. If it is a repeat injury then it will take longer.

Thanks for reading!
]]><![CDATA[Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods]]>Wed, 10 May 2023 08:32:21 GMThttps://www.walteradamson.com/blog/energise-your-golden-years-boosting-your-desire-to-exercise-with-gut-healthy-foods
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Chicory root, Jerusalem Artichokes, Garlic and Dandelion Greens combined

The Surprising Link Between Your Gut Biome and Your Motivation to Exercise

Staying active and motivated to exercise can become increasingly challenging as we age. However, recent research suggests gut bacteria may play a much bigger role in getting us going than previously thought

A recent study discovered that the key to unlocking peak performance and motivation may lie in your gut!

Two superstar bacteria, Eubacterium rectale and Coprococcus eutactus, have been identified as producing fatty acid amides (FAAs). These powerful little compounds stimulate the CB1 endocannabinoid receptors in your gut, leading to increased dopamine release in the motivation-controlling regions of your brain.

And the best part? You can boost the levels of these bacteria in your gut simply by eating a diet rich in fibre, probiotics, and other gut-healthy foods. But it's not just about the science - it's about results!
Engaging in regular physical activity can lead to improvements in cardiorespiratory fitness and overall health. This can result in a lower risk of chronic diseases, such as cardiovascular and metabolic diseases, as well as lower all-cause mortality rates.

​In older adults, chronic, low-grade inflammation and immune senescence* are significant determinants of various diseases with high mortality rates. Regular exercise has been shown to reduce the risk of these diseases by improving immune functions, decreasing chronic inflammation, and increasing autophagy, a cellular process that degrades and removes cellular debris.

*Immunosenescence is the gradual deterioration of the immune system, brought on by natural age advancement, closely related to the development of infections, autoimmune diseases, and malignant tumors.

The Science Behind Boosting Your Desire to Exercise with Gut Bacteria

Eubacterium rectale and Coprococcus eutactus produce FAAs, which activate the CB1 receptors in the gut. These receptors connect via the spine to a motivation-controlling brain region via the spine.

The result of the stimulation of these CB1 receptor-studded nerves is an increase in levels of the neurotransmitter dopamine during exercise, in a brain region called the ventral striatum.

The striatum is a critical node in our brain's reward and motivation network. The researchers concluded that the extra dopamine in this region during exercise boosts performance by reinforcing the desire to exercise.

The reasons for this connection are not clear, and study co-author, J. Nicholas Betley, PhD, an associate professor of Biology at the University of Pennsylvania's School of Arts and Sciences, says that "this line of research could develop into a whole new branch of exercise physiology."
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Chicory Root

Dietary Sources of Eubacterium rectale and Coprococcus eutactus

A healthy gut microbiome is essential for overall health and well-being, including boosting the desire to exercise. To promote a healthy gut microbiome, consider incorporating the following dietary sources and foods into your daily routine:
  1. Fibre-rich foods:
    • Whole grains: Brown rice, quinoa, barley, and oats.
    • Fruits: Apples, pears, berries, and oranges.
    • Vegetables: Broccoli, cauliflower, Brussels sprouts, and artichokes.
  2. Fermented foods:
    • Yogurt: Opt for natural, unsweetened yogurt with live and active cultures.
    • Kefir: A fermented milk drink that contains multiple strains of beneficial bacteria.
    • Sauerkraut: Fermented cabbage that is rich in probiotics.
    • Kimchi: A Korean dish made from fermented vegetables, typically cabbage and radish.
  3. Prebiotic-rich foods:
    • Garlic: A pungent culinary staple that supports the growth of beneficial gut bacteria.
    • Onions: A versatile vegetable that acts as a prebiotic, promoting gut health.
    • Leeks: A flavorful source of prebiotic fibers, closely related to onions.
    • Asparagus: A tender vegetable packed with prebiotic fibre.
    • Bananas: A popular fruit containing inulin, a prebiotic fibre that promotes gut health.

To specifically target Coprococcus Eutactus and Eubacterium Rectale, consider incorporating prebiotic fibres such as inulin and oligofructose into your diet. These fibres are found in foods like:
  1. Chicory root: A versatile ingredient that can be used as a coffee substitute or added to salads
  2. Jerusalem artichokes: A tuber vegetable that can be roasted, boiled, or sautéed
  3. Dandelion greens: A leafy green that can be added to salads, sautéed, or used in smoothies.
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Action Plan for Targeting Coprococcus Eutactus and Eubacterium Rectale

Here is your 4-step action plan for targeting Coprococcus Eutactus and Eubacterium Rectale:
  1. Include fibre-rich whole grains, fruits, and vegetables in your daily meals.
  2. Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi into your diet.
  3. Consume prebiotic-rich foods such as onions, leeks, asparagus, and bananas regularly.
  4. Add inulin and oligofructose-rich foods like chicory root, Jerusalem artichokes, garlic and dandelion greens to your meals.
  5. Monitor your motivation to exercise and adjust your dietary intake as needed to optimize results.

​By following this action plan and incorporating these dietary sources into your daily routine, you are likely to experience an increased desire to exercise and improved performance, fueled by a healthy gut microbiome that supports the growth of Coprococcus Eutactus and Eubacterium Rectale.
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Jerusalem artichoke flowers

FAQs - Oligofructose-rich, Prebiotic and Insulin Foods

What are the best oligofructose-rich foods in an everyday diet?

The best oligofructose-rich foods to incorporate into your everyday diet include chicory root, Jerusalem artichokes, dandelion greens, and garlic. Chicory root can be used as a coffee substitute or added to salads; Jerusalem artichokes can be roasted, boiled, or sautéed; dandelion greens can be added to salads, sautéed, or used in smoothies; and garlic is a pungent culinary staple that supports the growth of beneficial gut bacteria.

Oligofructoses are short-chain carbohydrates (sugars) that are found in some plants. They are a type of prebiotic fibre, which means that they can be used by beneficial bacteria in the gut to help support their growth and health. Oligofructoses have also been linked to improved metabolic health, including improved glucose tolerance and reduced fat storage.

Are all prebiotic foods precursors of Coprococcus Eutactus and Eubacterium Rectale?

No, not all prebiotic foods are precursors of Coprococcus Eutactus and Eubacterium Rectale.

Prebiotic foods generally promote the growth of a variety of beneficial gut bacteria, including other species besides these two. While some prebiotics may serve as a precursor to these species, others may not have any effect on them. So, while consuming prebiotic-rich foods may support the growth of Coprococcus Eutactus and Eubacterium Rectale to some extent, these foods can also contribute to the growth of other beneficial bacterial species in the gut.

On the other hand, inulin and oligofructose are examples of prebiotic fibres that have been shown to specifically support the growth of Coprococcus Eutactus and Eubacterium Rectale.

However, the gut microbiome is a complex ecosystem with countless interactions between various bacterial species. Therefore, maintaining a diverse and balanced diet that includes a wide range of prebiotic and probiotic foods is essential for overall gut health and well-being.
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10 meal suggestions that feature chicory root, Jerusalem artichokes, dandelion greens, and garlic

  1. Roasted Vegetable Salad: Toss roasted Jerusalem artichokes, carrots, and red onions with dandelion greens, toasted walnuts, and crumbled feta cheese. Dress with a garlic-infused olive oil and lemon vinaigrette.
  2. Garlic and Chicory Risotto: Prepare a creamy risotto with sautéed garlic and chopped chicory root. Top with grated Parmesan cheese and a sprinkle of fresh parsley.
  3. Dandelion Green Pesto Pasta: Blend dandelion greens, garlic, pine nuts, Parmesan cheese, and olive oil to create a pesto sauce. Toss with your favorite cooked pasta and add cherry tomatoes and sautéed Jerusalem artichokes for extra flavor.
  4. Jerusalem Artichoke Soup: Cook Jerusalem artichokes, garlic, onions, and potatoes in a vegetable broth until tender. Blend until smooth and serve with crusty bread and a drizzle of olive oil.
  5. Grilled Vegetable Skewers: Thread chopped chicory root, Jerusalem artichokes, bell peppers, and onions onto skewers. Brush with a garlic and herb marinade and grill until tender. Serve with a side of dandelion green salad.
  6. Stuffed Chicory Leaves: Blanch chicory leaves and stuff them with a mixture of sautéed garlic, onions, mushrooms, and cooked quinoa. Bake in tomato sauce and top with crumbled feta cheese.
  7. Dandelion Green and White Bean Stew: Simmer dandelion greens, garlic, onions, carrots, and white beans in a vegetable broth. Season with thyme, rosemary, and black pepper. Serve with crusty bread or over rice.
  8. Jerusalem Artichoke and Chickpea Curry: Sauté garlic, onions, and ginger in a pan. Add diced tomatoes, Jerusalem artichokes, chickpeas, and your favorite curry spices. Simmer until the vegetables are tender and serve over rice.
  9. Garlic and Chicory Root Mash: Boil cubed chicory root and potatoes until tender. Mash with roasted garlic cloves, butter, and a splash of milk. Season with salt and pepper and serve with your favorite protein and steamed vegetables.
  10. Dandelion Green and Goat Cheese Frittata: Sauté garlic, onions, and dandelion greens in a pan. Add whisked eggs and crumbled goat cheese. Cook until the eggs are set and finish in the oven. Serve with a side of roasted Jerusalem artichokes.

No limits!

When you start incorporating these gut-boosting foods into your diet, you'll notice a tangible difference in your performance.

Say goodbye to those mid-workout slumps and hello to a renewed sense of energy and motivation. And with the power of the FAA-stimulated CB1 receptors behind you, you'll be enjoying your workouts more than ever and achieving your goals faster than ever before.

​So what are you waiting for? Fuel up with fiber, reach for probiotics, and get ready to unleash the power of your gut. With Eubacterium rectale and Coprococcus eutactus on your side, there's no limit to what you can achieve :)
How Bananas Benefit Your Bones - And Brain
> More posts to help you with FITNESS AFTER 50
> More posts to help you with Brain Health
> If you are a @MEDIUM reader my publication Body Age Buster has hundreds of categorised posts which I have written especially for men and women over 50.
]]><![CDATA[Why Using An Electric Toothbrush is Important For Longevity]]>Tue, 21 Feb 2023 04:59:34 GMThttps://www.walteradamson.com/blog/why-using-an-electric-toothbrush-is-important-for-longevity
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Bad oral health increases your all-mortality risk

As a recent convert to using an electric toothbrush full-time, I was surprised to read recently in the New York Times, in bold, that "You don't need an electric toothbrush" in their article "What Dentists Wish You Knew".

I'm a recent convert to using an electric toothbrush full-time. I've flirted with them in the past but found them more inconvenient than using a simple everyday manual brush.

As a convert, I wished I had been using one for the last 20 years, as I now see more debris being loosened, and my gums feel much better. My experience with an electric toothbrush over the last 6 months made me wonder why the NYT would advocate against powered toothbrushes when it could have been neutral, and perhaps even in favour.

I wanted to know what independent research has concluded about the benefits or otherwise of electric toothbrushing and dental hygiene.

Here's what I found.

Strong evidence supports the use of powered toothbrushes for better oral health, i.e., slowing the progression of periodontal diseases such as gingivitis.

Better oral health delays progressive diseases of aging. In fact, older adults with tooth loss have a higher risk of cognitive impairment and dementia, with increasing risk with each missing tooth, according to a study published in the Journal of the American Medical Directors Association.  Source: nia.nih.gov

TL;DR Comparing electric and manual toothbrushes in 6 points

 1. An independent systematic review and network meta-analysis of 28 publications and 56 relevant comparisons concluded that electric toothbrushes are more effective than manual toothbrushes for plaque removal after a single-brushing action.

2. Electric toothbrushes have been shown to improve overall dental health and reduce gingivitis compared to using a manual brush.

3. The oscillating-rotating type is the most effective. This is due to their ability to produce more cleaning action per minute, which helps to remove plaque and bacteria more effectively than manual brushing.

4. Therefore, independent evidence suggests that electric toothbrushes are more effective at removing plaque, reducing gingivitis, and improving overall dental health than manual toothbrushes.

5. Studies show that people with poor oral health are at higher risk for developing dementia, other cognitive diseases, eating disorders, rheumatoid arthritis, certain cancers and an immune system disorder that causes dry mouth (Sjogren's syndrome). Therefore, you could conclude that using an electric toothbrush will help you live longer.

​6. Although electric toothbrushes are more expensive than manual toothbrushes, the potential benefits of improved dental health and reduced gingivitis make them a worthwhile investment.

In conclusion, independent evidence supports using electric toothbrushes for better dental health than manual ones. And better dental health supports better overall health.
Don’t Distract Your Immune System
​By Poor Dental Hygiene

Research finds plaque and gingivitis improved by using an electric toothbrush

A systematic review and network meta-analysis of clinical trials found that powered toothbrushes provided a statistically significant benefit in plaque removal after a single-brushing action, compared to manual toothbrushes. The change in plaque score data showed a significant improvement by using a powered toothbrush over a manual toothbrush. The highest benefit came from the oscillating-rotating powered toothbrush. This finding supports the recommendation to use a powered toothbrush for daily plaque removal for better dental health.

However, plaque is only one measure of dental hygiene, so what about gingivitis?

A Cochrane review (the Cochrane Database of Systematic Reviews) found that powered toothbrushes provide a statistically significant benefit in the reduction of plaque and gingivitis when compared to manual toothbrushes both in the short and long term. Specifically, the review found an 11% reduction in plaque and a 6-11% reduction in gingivitis. The greatest evidence was for rotation oscillation brushes, demonstrating a statistically significant reduction in plaque and gingivitis.  Source: ncbi.nlm.nih.gov

Several clinical studies have found that electric toothbrushes are more effective at removing plaque and reducing gingivitis than manual ones. For example, a randomised, double-blind clinical trial comparing the efficacy of powered and manual toothbrushes showed that the subject group using the powered toothbrush significantly reduced their gingival, plaque, and oral hygiene risk index throughout the trial.

These results typically show a statistically significant difference when comparing an oscillating-rotating electric toothbrush and a manual toothbrush, with the former having a higher "mean post-brushing score". The brushing score measures the total amount of plaque removed from the teeth after a certain amount of time - the higher, the better.

The studies also report changes in plaque score data, showing significant benefits of an electric toothbrush over a manual one. (Plaque score data is used to measure brushing effectiveness but does not consider the time it takes to complete the brushing.)

​In summary, strong evidence suggests that powered toothbrushes are more effective than manual toothbrushes for plaque removal, reduced gingivitis, and better overall dental health.

About different electric toothbrushes and which to select for better dental health

This guide is to help you understand if electric toothbrushes are more effective than manual toothbrushes for plaque removal, reduced gingivitis, and overall dental health.

Firstly, it is important to understand that electric toothbrushes can be divided into two main categories: oscillating-rotating (OR) and high-frequency sonic (HFS).

Studies have shown that electric toothbrushes with oscillating-rotating technology have a more pronounced effect on plaque removal after a single-brushing action compared to manual toothbrushes. This is because OR technology is more effective in dislodging plaque and debris from the surface of teeth.

In addition, electric toothbrushes with high-frequency sonic technology also have an advantage over manual toothbrushes. However, the difference in effect is very small.

Overall, it is generally accepted that electric toothbrushes are more effective than manual toothbrushes in reducing plaque and gingivitis and hence help deliver better oral health.

To get the most out of your powered toothbrush, follow the instructions provided by the manufacturer and replace the brush head regularly. Brushing your teeth twice daily for two minutes, using gentle circular strokes, is also essential.
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​An electric toothbrush is a simple way to maintain good oral hygiene and help maintain better health

​I feel the difference when using my electric toothbrush. I only accidentally bought it as it was on a clearance shelf at my local supermarket. But now, I would not go back to manual brushing.

The research supports my gut feeling that the electric toothbrush is doing a better job for my teeth and my overall dental hygiene. If I were the editor of the NYT's article, I would have produced a more motivating headline encouraging the use of electric toothbrushes rather than downplaying it. 

​An electric toothbrush is a simple way to maintain good oral hygiene and to boost your longevity.
> More posts to help you with EXERCISES
> More posts to help you with Dental Health
> If you are a @MEDIUM reader my publication Body Age Buster has hundreds of categorised posts which I have written especially for men and women over 50.
]]><![CDATA[How To Find Purpose In Your life Without Feeling Like You Are Endlessly Chasing Your Tail]]>Tue, 08 Nov 2022 03:02:49 GMThttps://www.walteradamson.com/blog/how-to-find-purpose-in-your-life-without-feeling-like-you-are-endlessly-chasing-your-tail
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Image: AI-generated by the author. Searching for the purpose of life.

How to find your fulfilling life in a world of endless possibilities

In a world filled with endless possibilities, it's hard to know what direction to take with your life. So how do we find meaning in life?
​
It's a question that has perplexed philosophers and thinkers for centuries and is still being debated today.

​What psychological theory describes how the world is interpreted?

Psychological theories help to explain how people interpret the world around them. They provide a framework for understanding how people think, feel, and behave.

​There are many different psychological theories, each with its own unique perspective. Some of the most famous psychological ideas include cognitive dissonance theory, social learning theory, and attachment theory.

These theories have contributed to understanding how people interpret the world around them.

For example, cognitive dissonance theory helps to explain why people sometimes hold contradictory beliefs. Social learning theory explains how people learn by observing others. Attachment theory helps to explain how our early experiences with caregivers can shape our later relationships.
​These theories help describe how the world is interpreted from a psychological perspective. Of course, each approach has its own strengths and limitations. Together, they provide a comprehensive view of how people understand the world around them.

In the 1940s, a group of social scientists started studying what they called 'symbolisation' to understand how people made meaning from their lives.

Symbolisation was a process that involved two of the most defining human characteristics: imagination and language.

To make sense of the events in our lives, we use language to imagine (or create) a clear picture of everything that happens. And we use imagination to fill in the details of this symbolic story.

​This picture can be as simple as a song lyric or as detailed as the exact shape of an award. But whatever it is, it's something that we put meaning into so that we can feel connected to it. It creates an experience where we have control over how our life plays out and where we could put your best self forward to have success in life.

That's why finding meaning is so important — we can use it to feel better about anything that happens to us. So basically, symbolisation meant finding what matters most in our life and making it into a picture.

The research conducted in the 1940s on symbolisation was groundbreaking at the time and has since influenced a great deal of other research in the social sciences. The idea that people use language and imagination to make sense of their lives is now widely accepted. It is a fundamental part of many theories and models in the social sciences.
​
In fact, Symbolisation is still studied today as a way to understand how people make meaning from their lives and how this meaning is used to guide their behaviour.
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​How do we derive meaning in life?

Some believe that we should accept that human life is ultimately meaningless. They think life is simply about the animalistic purposes of eating, sleeping, mating and defending - dressed up as a civilised life.

In contrast, others maintain that we should strive for a higher purpose, an ultimate meaning.

For example, the Buddhist sūtras and tantras do not explicitly state the meaning or purpose of life. Instead, they emphasise the importance of accepting and working with our desires and attachments rather than trying to suppress or deny them.

According to Buddhist teaching, this is because we can ultimately let go of them and attain liberation through working with our cravings and attachments. In other words, the Buddhist teachings do not focus on providing a metaphysical answer to the question of "what is the meaning of life?". Instead, they offer a practical guide to achieving a meaningful life free from suffering.

Shinto teaches that the divine spirit is present in all things and that humans can achieve immortality through correct living. Therefore, the ultimate goal of Shinto is to preserve the divine spirit in its highest form and to prolong individual human life on earth forever. This is seen as a victory of the divine nature, as it can preserve its objective personality in its highest form.

Some theists believe that only God gives human life ultimate meaning, value, and purpose. Without God, life would be absurd. Therefore, they hold that God is the source of all meaning and purpose in the universe; everything would be pointless without Him.

These theists often argue that atheists cannot account for the existence of objective morality or the beauty of the natural world. They claim that atheists have no basis for asserting that anything is truly good or bad and that they value anything because they arbitrarily decided to do so. For them, believing in and worshipping God is the only way to live a meaningful life.

But what if there was a middle ground? One of being in touch today, for the present?

What if there was a way to find meaning in life without believing in some grand design or cosmic plan?

​What if we could find a way to live fulfilling lives without feeling like we're constantly chasing our tails?
how we make sense of the world gives our lives meaning.

What is the sense of life according to the psychology of meaning?

Such a way starts with understanding the psychology of meaning and its sister - positive psychology.

The psychology of meaning studies how we make sense of our lives and find purpose in the meaning of life.
It's based on the idea that we are constantly creating and interpreting the world around us, and how we do this affects our sense of meaning and purpose.

In other words, how we make sense of the world gives our lives meaning.

Positive psychology is a scientific approach to studying human thoughts, feelings, and behaviour, focusing on strengths instead of weaknesses and building the good in life instead of repairing the bad. Indeed, by some definitions, positive psychology focuses on taking the lives of ordinary people up to "great" instead of focusing solely on moving those struggling up to "normal".

This may sound like a lot to take in, but don't worry, I will explain it all in this article.

First, let's look at what the psychology of meaning is all about.

As I said, the psychology of meaning studies how we make sense of our lives.

This means it looks at how we interpret and create the world around us. It also looks at how our interpretation of the world affects our sense of purpose.

​In other words, it's not just about how we make sense of the world but also how that interpretation affects our sense of purpose.

For example, imagine that you're walking through a park and you see a beautiful flower.

You may interpret the flower as a symbol of hope and beauty, or you may see it as a reminder of the fragility of life.
In the case of many Samurai, they were able to appreciate a oneness between life and death, and a Samurai's life was equated to the fragility of cherry flowers. Whichever way you "see" the flower, your interpretation of the physical imprint of the flower on your mind will affect your sense of purpose.

The psychology of meaning is about how we interpret and create the world around us and how that interpretation affects our sense of purpose. It's about finding purpose in our lives and using that knowledge to create a more fulfilling life.
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Purpose of Life 1, Salvador Dali. Image: AI-generated by the author.

How to find your purpose in life

Now that we know the psychology of meaning let's look at how it can help us find purpose in life.

As I mentioned, the psychology of meaning is based on the idea that we constantly create and interpret the world around us.

In other words, we are all constantly making sense of the world. Our individual interpretation of the world affects our sense of purpose.

For example, according to existentialism, life is not determined by a supernatural god or an earthly authority. Instead, each person creates the essence (meaning) of their life; one is free. 
​
This emphasis on everyday living is seen in the Confucianist scholar Tu Wei-Ming's quote, "We can realise the ultimate meaning of life in ordinary human existence."

So, to find meaning in life, we must understand how we interpret and create the world around us.

Fortunately, there are a few ways to do this.
  1. One way is to look at our own interpretation of the world.
  2. Another way is to look at how others interpret the world.
  3. And a third way is to look at how the world is interpreted.

​Let's start with our own interpretation of the world.

When we look at our own interpretation of the world, we can see that it's often shaped by our beliefs and values.

For example, if you believe that the world is a beautiful place, you're more likely to see beauty in the world around you. On the other hand, if you believe that the world is a scary place, you're more likely to see danger in the world around you.

Our interpretation of the world is also shaped by our culture and the way we were raised.

For instance, if you were raised in a culture that values individualism, you're more likely to see the world as a competition. On the other hand, if you were raised in a culture that values cooperation, you're more likely to see the world as a community.
How Many Pistachios Should
​I Eat For Sleep and When?

How your brain finds meaning in life experiences

​Our interpretation of the world is also shaped by our experiences.

For example, if you've been through many tough times, you're more likely to see the world as a difficult place. On the other hand, if you've had many good experiences, you're more likely to see the world as a great place.

​In other words, our interpretation of the world is shaped by our own beliefs, values, culture, and experiences.
Picture
Purpose of Life 2, Salvador Dali. Image: AI-generated by the author.

The worldview of others is a reflection of their beliefs

Now that we've looked at our own interpretation of the world let's look at how others interpret the world. How do we understand the "worldview" of others?

When we look at how others interpret the world, we can see that their interpretation is shaped by their own beliefs and values.

For example, if someone believes that the world is a beautiful place, they're more likely to see beauty in the world around them. On the other hand, if someone believes that people are selfish, they're more likely to see selfishness everywhere.

Our interpretation of others' interpretations of the world is also influenced by culture and the environment we live in.
For example, when we live in an urban area, we're more likely to see crime than in rural areas.

Our interpretation of the world is further influenced by our experiences.

If we have many bad experiences, we're more likely to see the world as dangerous. On the other hand, if we have many good experiences, we're more like to see the world as safe.

​In summary, our interpretation of the word is influenced by our own beliefs, value systems, culture, and experiences and by the beliefs, value systems, cultures, and experiences of those around us.

The world actually exists independently of our beliefs

The world can be interpreted independently of human interpretation and human beliefs. This is because the world exists independently of humans and human ideas. The world is what it is, and human opinions about the world do not change the nature of the world.

There are many ways to interpret the world, many of which don't require humans at all. Beliefs and interpretation are not necessary for understanding the world; they can often get in the way. If we can learn to step back and let the world speak for itself, we can see it in a whole new light.

It is difficult to say how the world would be interpreted without human beliefs and assumptions.

Still, it is safe to say that the world will continue to be the world. The world is what it is, and human beliefs about the world do not change the nature of the world.

​This is not to say that human beliefs are unimportant, but instead that the world keeps its essence the same irrespective of human beliefs.

However, humans can only perceive and interpret the world through their own individual perspectives. Therefore, while the world can be interpreted independently of human interpretation and beliefs, humans will always interpret it through their own biases and perspectives.
Picture
Purpose of Life 3, Salvador Dali. Image: AI-generated by the author.

Paradox - searching for meaning leads to a less meaningful life

But there is a paradox.

When we search too hard, we end up focusing on the distractions of life.

When searching for meaning in everyday life, you often end up doing things that aren't meaningful. You do something because you feel like you have to rather than because you really want to.

And you spend too much time thinking about how others perceive your actions rather than focusing on yourself and what you truly value.

But there is one thing that almost everyone wants in life: to make a difference. To live meaningful lives.

There is no shortage of books offering advice on finding purpose. But most people still struggle to find meaning in their lives.

Why is this so? 

It may seem paradoxical, but to find meaning in life, we must firstly give up everything else.

By shedding our material possessions, our attachments to other people, and our notions of who we are, we open ourselves up to a life that is infinitely more meaningful. We become free to live in the present moment, appreciate the simple things in life, and connect with something much more significant than ourselves.

In giving up everything, we gain everything.

I'll say that again, as it is profound. By giving up everything else, we actually gain everything else.

Letting go is what allows us to find meaning. Letting go of our attachments and expectations makes us free to be. And in that state of being, we can connect with something much more significant than ourselves. We can find meaning in the act of living itself.

We then open up the possibility of living the life we truly want. And that, my friends, is the key to finding meaning in our lives.
Our interpretations of the world are only sometimes accurate. So we need to be conscious of these biases.

​Our biases shape our meaning of life

So now that we know what influences our interpretation of the world, here's one last thing:
  • We should remain alert to our own biases.

Because our interpretation of the world isn't always accurate, we need to be aware of any biases that might influence our perception of the world. As a result, we can become more objective and make better decisions.

​For example, suppose you're trying to decide whether or not to buy a house. In that case, you may have an unconscious bias against purchasing homes with a basement because you think basements are dangerous. You may also unconsciously favour houses with two bedrooms over those with three.

If you're looking for a new job, you may subconsciously prefer jobs where you work from home. Or you may unconsciously avoid certain types of employment based on stereotypes.

You may even subconsciously favour certain brands of cars or clothing - after all, creating this unconscious bias is the purpose of brand advertising.

The point is this: Our interpretations of the world are only sometimes accurate. So we need to be conscious of these biases, so they don't affect our decision-making process.

​Being aware of your biases will help make life meaningful. For example, you won't feel under (unconscious) stress to buy the "right" brand of clothing or to accept a job based on stereotypes.
Here are some examples of common biases. Do any of these apply to you?
  • Biases related to gender - Men tend to perceive women as less competent than men.
  • Biases related race - People from different races tend to view each other differently.
  • Biases based on age - Older people tend to see younger people as immature.
  • Biases due to religion - Some religious groups tend to view non-believers as immoral.
  • Biases based on nationality - Americans tend to think of Canadians as friendly and polite.
  • Biases related to social class - Middle-class people tend to see lower-class people as lazy.
  • Biases relating to sexual orientation - Homosexuals tend to see heterosexuals as homophobic.
  • Biases regarding political affiliation - Republicans tend to view Democrats as liberal.
  • Biases related to education level - College students tend to see high school students as stupid.
  • Biases associated with physical appearance - Thin people tend to see fat people as unattractive.
  • Biases about mental health - People who suffer from depression or anxiety tend to see themselves as weak.
  • Biases towards celebrities - People who idolise celebrities tend to see celebrities as perfect role models.

Now that you know all this, it should be easier for you to recognise your biases. Just keep in mind that everyone has them, and that it's OK.

The important thing is to be aware of them, so that you can take them into account when making decisions. By doing this, and by remaining open-minded, you will be able to gain a better understanding of the world around you and your own purpose in this world.

Good luck.

Practical steps to find your purpose

1. Practical Steps to Finding Your Purpose

While understanding the psychology of meaning and gaining awareness of biases is important, it is often hard to know how to take practical steps to identify your purpose in life:
  • Make a list of your values and passions.
  • Reflect on past experiences that brought you fulfillment.
  • Try out new activities to see what resonates with you.
  • ​Seek guidance from a mentor or therapist who can help you explore your strengths and interests.

2. Overcoming Obstacles to Purpose-Seeking

For many people, the process of finding purpose can be hindered by obstacles such as fear, self-doubt, or practical barriers like financial insecurity. However, it’s essential to understand that these obstacles are natural and can be overcome with time and effort. Here are some strategies for overcoming these challenges:
  • Identify your fears and doubts: The first step towards overcoming fear and self-doubt is identifying what they are. Make a list of all the things you’re afraid of or doubt about yourself. Once you know what they are, you can start working on addressing them.
  • Challenge your beliefs: Fear and self-doubt often arise from negative beliefs we hold about ourselves or our abilities. Challenge these beliefs by asking yourself where they come from and if they’re accurate.
  • Take small steps: Overcoming obstacles takes time, so don’t try to do everything at once. Focus on taking small steps towards your goals every day, no matter how small they may seem.
  • Develop a growth mindset: People with a growth mindset believe that their abilities and intelligence can improve over time through hard work. Adopting this mindset can help you overcome obstacles by increasing your resilience when faced with setbacks.

When it comes to financial insecurity, here are some strategies for pursuing your purpose while still being mindful of your finances:
  • Create a budget: Creating a budget helps you become more aware of where your money goes and how much you have left over for pursuing your purpose.
  • Explore alternative paths: Pursuing your purpose doesn’t always have to mean quitting your job or going back to school. Look for alternative paths that align with your financial realities, such as taking night classes or starting a side business.
  • Find ways to give back: Helping others can be a fulfilling way to pursue your purpose while also making a positive impact on the world. Look for volunteer opportunities or ways to give back in your community.

3. Balancing Purpose with Other Aspects of Life

While finding purpose can be a powerful motivator, it's also important to recognize that it's just one aspect of a fulfilling life. You should aim to balance your pursuit of purpose with other important aspects of your life, such as relationships, self-care, or career success.

Also, bear in mind that you remain flexible and alert enough to adjust your purpose over time as life circumstances change or new goals emerge. Don’t be locked into a purpose which no longer serves you.
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​Manage Stress And Anxiety
]]><![CDATA[How Many Pistachios Should I Eat For Sleep and When?]]>Thu, 03 Nov 2022 09:11:02 GMThttps://www.walteradamson.com/blog/how-many-pistachios-should-i-eat-for-sleep-and-when
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Image: Ai-generated by author; pistachio nuts graffiti, 8k, vivid colors, highly detailed, artstation

Do pistachios help you sleep?


​Everyone knows that a big glass of milk before bed helps you sleep. But what about pistachios?

These small nuts are packed with nutrients, including protein and various minerals. A recent study suggests that eating pistachios before bed may help you fall asleep faster and stay asleep longer.

Pistachios have been used as medicine for centuries. But why would eating pistachios help you sleep?

​The answer lies in the brain.
Humans have two types of neurons: excitatory and inhibitory neurons. When we’re awake, the flow of electrical signals between these two types of neurons is high. This is because there’s an abundance of stimuli in our surroundings, like streetlights, cars passing by, and people walking by us at night. As a result, we need to be vigilant about any potential dangers and react accordingly.

When we’re tired or sleepy, the flow of electrical signals between these two types of neurons slows down or even becomes unresponsive. This makes it difficult for us to process anything that our brain receives from its external environment (for example lights from streetlights or noise from traffic).

When we sleep, our brains are working hard to process the day's events and consolidate our memories. In order to do this, the brain needs to maintain a background flow of signals between our excitatory and inhibitory neurons.  Excitatory neurons are responsible for sending signals that tell our body to do something. Inhibitory neurons are responsible for sending signals that tell our body to stop doing something.

When the flow of stimulus between these two types of neurons is balanced, our body functions properly.

However, when the flow is unbalanced, it can lead to problems like anxiety, depression, and insomnia. One role of melatonin is to help to keep the flow of stimulus between these two types of neurons in balance. This is one of the reasons why it is effective in treating insomnia. It can also help to reduce anxiety and depression.

That’s where eating pistachios before bed and the role of melatonin comes into play.

​Research shows that their high concentration of tryptophan—a type of amino acid that the body uses to make serotonin and melatonin.  Pistachios can cause a surge in tryptophan levels in our brains when consumed just before bedtime.

Tryptophan has been found to enhance the production and release of serotonin —a neurotransmitter responsible for regulating our emotional response to stress, sleep patterns, appetite, mood, and more. Melatonin is a hormone produced by the pineal gland that helps regulate the body's sleep-wake cycle. Thus the high concentration of tryptophan in pistachio nuts may help people who have sleep disorders or difficulty sleeping.

In fact, researchers have found that people who consume large amounts of tryptophan prior to going to sleep tend to experience better-quality sleep than those who don’t.

Pistachio nuts are also a great source of magnesium, with more beneficial effects. Magnesium is an essential mineral for healthy bones and muscles. Magnesium helps your body relax and promotes restful sleep. It also helps to regulate blood pressure and heart rate.

The magnesium content of pistachios is about 40% higher than that of almonds or cashews. Pistachios have been shown to improve the quality of sleep in people with insomnia.
The best way to enjoy them is to eat them raw or lightly roasted a few hours before bedtime.

How many pistachios help you sleep?

To ensure that you get the most benefit from eating pistachios before bed, you should eat about half a cup of these nuts. This means you should consume about 2 ounces of pistachios before bed - about 20 to 30 nuts. ​Melatonin levels typically peak in the middle of the night, between the hours of 2 am and 4 am. This is when our bodies are naturally programmed to sleep the deepest and most restfully.

​It's most effective to boost melatonin production when it is on the rise after about 6 pm each evening and around 9pm is a good time to eat pistachios.

Want to really maximise your sleep?

​Try getting your recommended amount of tryptophan by eating walnuts or almonds as well! They provide more tryptophan per ounce than pistachios do. However pistachios have a higher ratio of essential amino acids relative to their protein content, compared with most other nuts.
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Eating pistachios at night?

When consuming pistachios, the tryptophan binds to the receptors of our brains. This causes serotonin to be released in an increased amount. The serotonin then binds to the neurons that are responsible for making us sleepy and causing sleepiness.

So, what’s the verdict? The answer is yes, they do help us sleep better.

In short, eating pistachios may help you fall asleep faster and stay asleep longer than if you don’t eat them before bedtime.

It's most effective to eat pistachios between 6 pm and 9pm each evening to boost melatonin levels. It takes some time for them to be digested, for the blood to carry tryptophan to the pineal gland, and for extra melatonin to be produced. 

And it’s not just the nuts that are good for our sleep; it’s also the oil in them. Pistachio oil helps to relax the muscles and ease tension which can lead to a better night’s sleep.

But remember — any food can affect how long you sleep at night! If you’re not a fan of pistachios or any other nut for that matter, try eating some cottage cheese before bed instead. It contains 2 percent of your recommended daily protein intake and is easy on your stomach.

​However, despite their popularity, melatonin supplements are not recommended, except rarely in exceptional circumstances such as when travelling overseas. There is more and more evidence emerging that over-the-counter melatonin supplementation has long-term adverse effects.

​Pistachios and melatonin

When it comes to the hormone melatonin, also known as the sleep hormone, a lot of people seem to be unaware of its role. However, this hormone is crucial for regulating your body’s sleep-wake cycle.

It’s often thought that melatonin is released when we’re asleep. But it’s actually released in small amounts throughout the day and night. 

Melatonin levels change throughout the day, but it typically rises in the evening and stays elevated overnight, before lowering in the morning.  When melatonin levels are running low, then the brain is less aware of when is the right time to sleep.

Melatonin plays an important role in regulating neurotransmitter release in our brains. Specifically, it helps regulate serotonin levels in the brain. 

Since serotonin helps regulate our sleep-wake cycle, consuming foods rich in tryptophan like pistachios can help you get a better night’s rest!
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​FAQs

How long before bed should you eat pistachio nuts for better sleep?

You should eat about 20 to 30 nuts about 90 minutes before bed. Typically, our melatonin levels start to rise in the mid-to-late evening, after the sun has set (and are at their lowest levels between 8am and 9am each day). ​This is why it is most effective to boost melatonin production when it is on the rise after about 6 pm each evening. Eating them at around 9pm allows them to be digested before bed.

Are pistachios good for you?

Pistachios are rich in unsaturated fats, fibre and antioxidants. Research on their antioxidant properties dates back to 1942.

Research also suggests that pistachios could help to reduce hypertension and promote the development of beneficial gut microbes.

They are a good source of vegetable protein (about 21% of total weight), with an essential amino acid ratio higher than most other commonly consumed nuts (i.e., almonds, walnuts, pecans, and hazelnuts). And, pistachios are also loaded with antioxidants like vitamin E and selenium—both nutrients that are beneficial for our overall health and mental well-being.

How do the nutritional benefits of pistachio nuts compare to other nuts?

Pistachio nuts are a healthy snack option because they are packed with essential amino acids, fibre, healthy fats, and Vitamin B6. Compared to other nuts, pistachios contain the highest content of lysine, an essential amino acid, making them a great source of protein.

They are also a great source of dietary fibre, helping to promote healthy digestion. In addition, pistachios are a good source of healthy fats, like oleic acid, which helps to lower cholesterol levels. Finally, pistachios contain more Vitamin B6 than any other nut, helping to support energy production and a healthy nervous system.

More specifically, compared to other nuts, pistachios rank highest in protein, with 6g per serving. They also contain more fibre than other nuts, with 3g per serving. Pistachios are also a great source of healthy fats and Vitamin B6, with 13g of fat and 0.4mg of Vitamin B6 per serving.

​All in all, pistachios are a great choice for anyone looking for a nut packed with essential nutrients.

How do pistachio nuts help better sleep?

Pistachio nuts are a great source of magnesium, which is an essential mineral for healthy bones and muscles.

Magnesium also helps our body relax and promotes restful sleep. It also helps to regulate blood pressure and heart rate. Other foods high in magnesium include almonds, bananas, brown rice, broccoli, cashews, kale, spinach, and yogurt.

For better sleep, include foods in your everyday diet that are rich in melatonin, such as: tart cherries, walnuts, goji berries, and oats.

​Tart cherries are one of the most melatonin-rich foods, containing up to 13.5 micrograms per serving. Walnuts contain approximately 2.6 micrograms of melatonin per serving, making them another great source for adding melatonin to your diet. Goji berries contain up to 2 micrograms of melatonin per serving, and oats contain up to 0.5 micrograms per serving.

How much less melatonin do we have when we age?

One of the most important nutrients for sleep is tryptophan. It plays an important role in brain chemicals called melatonin and tryptamine, which are both involved in sleep regulation.

​Tryptophan is found at high levels in animal proteins and plant seeds.

Melatonin, a hormone that regulates the wake/sleep cycle, is produced in the brain. It’s converted into serotonin, a neurotransmitter that affects mood, appetite, sleep and pain sensation.

As we age, our bodies produce less serotonin and melatonin. This can lead to disrupted sleep cycles and decreased overall well-being.

​Pistachios are an excellent source of tryptophan and protein, which both have positive effects on sleep quality. One study found that participants who consumed a meal with pistachios before bed reported better sleep quality, which is also due to the magnesium they contain.

​Can pistachios help with weight loss?

There are many metabolic benefits of melatonin, but what I find most fascinating is the power of this sleep-promoting hormone to promote fat loss. Melatonin is a powerful antioxidant that protects cells from damage caused by reactive oxygen species (ROS) and facilitates the process of cellular regeneration.

​You may have heard that pistachios have beneficial effects for weight loss. One reason for this is that they contain Phytosterol, which can help to reduce cholesterol levels in the body. In addition, they are also high in protein and fibre, which can help to keep you fuller for longer.

Pistachio nuts also contain melatonin, which inhibits fat production and accelerates the breakdown of triglycerides in both the liver and adipose tissue.

​Combine all these facts, and you have a potent weapon for fat loss!
As You Age Eating Pistachios
​Can Help You Sleep Better
Remember, aside from helping you sleep better pistachio nuts are a good source of protein, fibre, vitamins, and minerals. They may help to lower cholesterol, reduce inflammation, and improve heart health.

Regular consumption of pistachio nuts may also help to regulate blood sugar levels and provide energy.

​Studies also suggest that consuming pistachio nuts may also reduce the risk of certain types of cancer and improve eye health.
]]><![CDATA[4 Best Beginner Ab Roller (Circuit) Exercises To Avoid Pain and Injuries]]>Thu, 27 Oct 2022 07:38:03 GMThttps://www.walteradamson.com/blog/4-best-beginner-ab-roller-circuit-exercises-to-avoid-pain-and-injuriesHow to perform an ab wheel workout properly for beginners, men, women & seniors
Ai-generated by the author. Person using an ab wheel in the style of Picasso. Walter Adamson 4 Best Beginner Ab Roller (Circuit) Exercises To Avoid Pain and Injuries.
Ai-generated by the author. Person using an ab wheel in the style of Picasso.
Ab wheel rollouts (or ab rolling) are not only one of the best ways to strengthen your abs, but they will also strengthen our entire body.

People often think performing sit-ups is the best way to develop their abdominal muscles. Still, ab rolls are better than sit-ups for developing muscular endurance and overall fitness when performed correctly.

The ab wheel works better than traditional abdominal exercises such as crunches because it trains our core muscles in a different way. It can look super easy but don't be deceived.

Rollouts are challenging because they take much more coordination and control than a typical ab exercise. You must squeeze your butt, engage core muscles, and keep your hips and shoulder blades stable to see progress. The ab wheel isn't just about building strength; it also helps develop flexibility.

​Ab wheel rollouts primarily engages two of the most important muscles of the core: the rectus abdominis ("6-pack"), and the transverse abdominis, which are the core muscles surrounding our belly button and stabilising our torso.

Ab wheel exercises are superior to crunches and stimulate more muscle activity

The ab wheel works so well because it engages our entire core, including our stabiliser muscles.

The abdominals and associate stabilisers are the muscles in and around our midsection responsible for functions such as maintaining posture, providing core support, flexing our spine and protecting our internal organs while holding them in place.

The ab wheel can be used by anyone who needs to work their abdominal muscles, whether they're beginners or advanced athletes. In fact, studies have found the ab roller to be superior to multiple popular "ab" workouts like the crunch. For instance, researchers at California State University discovered that muscle activity was significantly higher in participants performing exercises with an ab wheel than traditional ab exercises.

However, if you've never used an ab roller before, they do require a decent amount of core strength. Therefore, if your core strength is weak or your fitness level is very low, begin with some basic core exercises to prevent injury e.g. planks, side planks, bird-dogs and anything Pilates.

Furthermore, you'll need to ensure that your form is good enough to protect your lower back. If your back cannot remain straight and begins to arch, you are at risk of a back pull or strain.

These four exercises place less stress on the back and carry less risk of injury from poor form. They are suitable for most people over 50 who want to use ab rollers to improve their core strength and posture. The exercises start in a plank position, either a kneeling plank or a full plank. If you wish, use knee pads to protect your knees.

​You'll no doubt start out with a few shaky reps. That's natural, and with these exercises, you can progress at your own pace while always paying attention to your form.
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​Movement May Be The Best Medicine

Tips for ab wheel exercises, before you get started

Keep these tips in mind when performing every one of the ab wheel exercises below.

When rolling out, your spine will load up on your lumbar vertebrae (the lower part of your spinal column) by moving into extension - a sagging back. Your ab muscles are doing their best to prevent this (thus strengthening them and building a strong core).

To perform a rollout effectively, ensure that your hips and shoulders are aligned with the same form as a proper Plank. If your hips dip, you're placing unnecessary stress on your spine.

Perhaps surprisingly, it actually helps to concentrate on rounding your upper body slightly by hollowing in your chest and core.

For your core muscles to be fully activated during exercise, the ab wheel or ab roller should begin directly under your shoulders at rest and end there as well when performing each repetition.

Before each rep, take a deep breath into your stomach as if trying to fill your entire abdomen with air. Then brace your core as if you were about to take a punch.

Instructions for four exercise, three sets, one ab wheel circuit

There are four moves below. Make each move for one rep, then continue to the next without stopping. Rest for two minutes after completing the fourth exercise before starting the entire set from the top. Do three full rounds to complete the circuit.

Exercise #1: Ab Wheel Plank Hold

Absolute beginners should start here before attempting more advanced rollouts.

How to: The starting position is a kneeling plank with wrists under shoulders, arms straight, grasping the handles of the ab wheel with both hands - one on each side of the wheel - palms facing down. Hold for 10 seconds. That's one rep.

During the hold, concentrate on keeping your hips level - level from side-to-side, i.e. not rocking from side-to-side.

Exercise #2: Side Ab Wheels

How to: Start in a kneeling plank with your wrists under shoulders, arms straight, and hands gripping ab wheel. Without moving your knees, roll the ab wheel out at a 45-degree angle to the left, return to start, and then switch sides. That's one rep.

Again, it sounds a little counter-intuitive, but during the rollouts concentrate on keeping your hips level - level from side-to-side. It's possible to keep them level while rolling to one side. Also, focus on holding tension in your upper body.

Exercise #3: Ab Roller Birddog

How to: Start on all fours, in a plank position with with toes tucked and knees bent - coming up and under your hips. Place a hand on each handle of the roller and ensure your shoulders are positioned directly above your wrists.

Slowly extend one leg back and raise up and out straight, keeping your spine neutral, then slowly lower and switch your legs. You should feel this through your core as you raise and lower your legs. Do 6 leg raises for each leg. That's one rep.

This Birddog is an excellent ab roller exercise for balance and stability, and it works all your core muscles.

Exercise #4: Extended Ab Wheel Hold

How to: Start in a kneeling plank with wrists under shoulders, arms straight, and hands gripping the ab wheel. Then roll arms forward of shoulders as far as possible. Take a deep breath (into your stomach as if you were trying to fill your entire abdomen with air), and then brace your core as if you were about to take a punch.

Roll out as far as you can before either experiencing back pain or before you can no longer hold proper form or technique. Use knee pads if you start to slip when your arms are extended.

Once you've reached the end-range of your rollout, roll back approximately 25% of the way to the starting position. Hold there for 10 seconds. Then, take a deep breath and brace, holding your core tight.

Roll out to the end-range again. Then, roll back 25% again and repeat the process.

You will notice that by only rolling back 25% of the way each time that your abs and core muscles don't get a single moment to shut off and rest. This follows the principle of Time Under Tension, whereby our muscle strength and endurance develop more quickly if we keep the muscles under tension for 40 seconds plus.

Contrast this with traditional rollouts, where these muscles get a small break or get to "shut off" for a brief moment before starting each repetition. In contracts, this continual tension will tax your core and abdominals quite nicely.

Perform as many partial rollbacks as desired, then roll back 100% of the way to the starting position, then repeat. Five or so partial rollbacks before rolling back entirely for a small break is usually a good starting point. That forms one rep.

The Ab Wheel circuit

Do the above exercises as noted within the instructions for each:
  1. Exercise #1: Ab Wheel Plank Hold - 6 reps.
  2. Exercise #2: Side Ab Wheels - 6 reps.
  3. Exercise #3: Ab Roller Birddog - 6 raises for each leg.
  4. Exercise #4: Extended Ab Wheel Hold - to as many as desired, typically 5 or 6.

​The above is one set. Take a 2-minute break, and then do another set, and take another 2-minute break. Then, complete the third and final set.

​The complete circuit of 3 sets will take you about 25 minutes.
Are You Ab Wheel Rolling
​To Back Pain? I Was, Not Now

Staying within a pain-free range

For all of the variations listed, it's essential to stay pain-free. We mostly tend to feel lower back discomfort at the end-range of our abilities, so make sure to roll just up to this point, but not into it.

Shoulder injuries -  use common sense

Ab wheel exercises should not cause a shoulder injury. Still, if you have a pre-existing shoulder issue, I would stay away from any movement that would put a strain on it or aggravate it. Use common sense. If something hurts, assume the exercise itself has issues for you.

If you feel your form slipping at any time during rollouts (such as arching your back), lower the intensity by dropping to your knees or reverting to a more manageable level of exercise.

​Good luck.
Over 50? Drop The Crunches and
Do These Three Spine Extension Exercises -
​​Your Back Will Thank You
]]><![CDATA[Here’s How Men Over 50 Can Take Care of Their Health]]>Mon, 18 Jul 2022 23:18:14 GMThttps://www.walteradamson.com/blog/heres-how-men-over-50-can-take-care-of-their-healthKickstart your next 50 years with these six health tips
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Photo by SHVETS production from pexel.com
GUEST POST by Elizabeth Elaine Reed* Elly writes health articles for sites such as eleven-magazine.com and fitness-savvy.co.uk. Click here for disclosure statement. 
​Did you just enter your 50s? Can you say with confidence and truth that your health is the same as it was in your prime years?

As men age, their health needs also change. They are more likely to have chronic conditions such as heart disease, diabetes, and high blood pressure. They also may have problems with their vision and hearing. But, getting older doesn't mean you're destined for an unhealthy future.

​You can still do various things to stay active, fit, full of energy, and healthy past your prime years. To stay healthy, you need to pay attention to your lifestyle choices and make sure you are getting the screenings and vaccinations you need.

In addition, you can also do the following: consider if multivitamins are for you, cut back on salt, limit your alcohol consumption, exercise regularly, get regular check-ups, and ensure adequate sleep.

Top mens multivitamins

Multivitamins contain the minerals and vitamins that a man's body needs for health. In many cases, you can get these helpful nutrients from a balanced diet or sunlight exposure. However, as you grow older, you may need that extra help to get enough minerals and vitamins in their bodies.

When looking for multivitamins, consider the mineral and vitamin content. You want to ensure that all the necessary vitamins for one's immunity are inside that capsule; since not every multivitamin contains the same selection or amount of vitamins. Speaking of form, you should evaluate whether you prefer a chewable, tablet, or capsule. Determine how you want to intake your multivitamins and what's easier for you to swallow.

There are a variety of top mens multivitamins available in the market today, formulated to reinforce men's health, especially those in their 40s and 50s. Most multivitamin formulas contain vitamin C, zinc, vitamin D2 or D3, magnesium, and beta carotene, for the following reasons:
 
  • Vitamin C - In light of the COVID-19 virus, the public is advised to consume vitamin C to strengthen immunity. It is essential for the growth and repair of body tissues. It can aid men retain muscle mass, wound healing, and maintain the cartilage, bones, and teeth.
  • Zinc - It promotes healthy prostate health and supports normal testosterone levels. If you're also looking to maintain your healthy hair, zinc can help you with that!
  • Vitamin D2 or D3 - Vitamin D2 and D3 are both main forms of Vitamin D. Many studies have shown that vitamin D3 can raise the vitamin D level in the body. This vitamin is essential for healthy bones, which is a critical problem to focus on as you age.
  • Magnesium - It encourages bone development and helps control blood pressure. It helps gives older men the energy you need to go on with your day. Additionally, it plays a role in keeping our heartbeat steady.
  • Beta Carotene - Our body transforms Beta Carotene into Vitamin A, a vital nutrient for vision. It's known for being helpful in age-related diseases and cognitive decline. It keeps your heart, skin, lungs, and kidneys healthy.
 
For most people, multivitamins are safe. However, certain vitamins commonly included in a multi, such as Vitamin K, can interact with medications like blood thinners. Because of this interaction, talking with your doctor before starting a multivitamin is important, as they can help advise on any possible interactions.
​
Ensure that you purchase only the ones approved by the Food and Drug Administration and made by registered pharmaceutical companies. ​
Vitamin D Is Free But We Don't Get Enough And Our Health Is Suffering

Cut back on sodium and salt

Too much salt in your diet can cause many problems for men, especially those over 50. Consistently consuming food with too much sodium can lead to cardiovascular disease, high blood pressure, stroke, and harmful effects on essential organs.

A diet high on salty foods can make you susceptible to sickness after a prolonged time. Too much sodium in your body creates extra pressure on your kidneys and blood vessels. These two functions are in charge of flushing and filtering the salt (among other things) in your body. Hence, if there's too much, it overworks them, which can cause an adverse result.

Because the average American eats so much excess sodium, cutting back by 1,000 milligrams daily can significantly improve blood pressure and heart health. And remember, more than 70 per cent of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker.
The following are common foods that are high in sodium:
  • Packaged & frozen shrimp
  • Canned soup
  • Ham
  • Instant pudding
  • Cottage cheese
  • Pizza
  • Canned vegetables
  • Tomato Sauce
  • Pickles
  • Salted nuts

An alternative for salt includes garlic, soy sauce, fresh salsa, alternative spices, or umami flavors. This way, you can season foods using natural flavor enhancers rather than just salt. Take the extra time to take a step back and evaluate if your food is healthy and has little sodium.

​You might also want to try the following recipes, all of which are healthy and delicious:
  • Avocado-Bun Turkey Sliders
  • Roasted Salmon & Tomatoes with Garlic & Olives
  • Poached Egg with Bread
  • Spicy Chicken Kabobs with Vegetable Rice
  • Cauliflower Rice
  • Spiced Eggplant-Lentil Salad with Mango
  • Moroccan-Spiced Chicken Lentil Stew
  • Salmon-Vegetable Bake
  • Tofu & Vegetable Curry with Zucchini Noodles
  • Lemon-Pepper Tilapia with Mushrooms

Limit alcohol consumption

One of the best things men over 50 can do for their health is to limit their alcohol consumption.

Heavy drinking can lead to health problems, including liver damage, high blood pressure, and heart disease. It can also make it more difficult to manage diabetes and increase the risk of developing certain types of cancer.

Cutting back on alcohol doesn't mean you have to give it up entirely. Limit yourself to two drinks per day. If you're a heavy drinker, you should cut back gradually to avoid withdrawal symptoms such as anxiety and shaky hands. Talk to your doctor about possible treatment options for men if you have trouble cutting back.

If you don't drink alcohol, there's no need to start. Just be sure to stay hydrated by drinking plenty of water throughout the day.

Exercise regularly

Regular exercise is one of the best things that men over 50 can do for their health. Not only does it help to keep them physically fit and in shape, but it also has numerous other benefits.

It has been shown to reduce the risk of developing heart disease, stroke, type 2 diabetes, and various types of cancer. It can also help to improve mental health, increase lifespan, and reduce the risk of developing Alzheimer's disease. In short, there are many good reasons to make exercise a regular part of your life.

There are a few things to keep in mind when starting an exercise program:
  1. It's important to consult with your doctor before starting any new exercise program.
  2. It's important to start slowly and gradually increasing your workouts' intensity and duration.
  3. It's essential to find an exercise that you enjoy and will stick with.

Many different types of exercise are beneficial. Some good options include:
It's also essential to get some moderate exercise every day, even if it's just a brisk walk around the block. If you have trouble fitting exercise into your schedule, try breaking it up into smaller chunks of time throughout the day.
The Countdown - How To Start Exercising When You Can't Get Started

Get regular checkups

As men age, you are at greater risk for certain conditions and illnesses, such as cardiovascular disease, prostate cancer, and erectile dysfunction.

To stay healthy and catch problems early, it's important for men over 50 to see their doctor regularly. During these appointments, your doctor will likely:
  • Review your medical history
  • Check your vital signs, including blood pressure, weight, and height
  • Screen for various conditions and illnesses, such as diabetes, cholesterol, and colon cancer
  • Order or recommend additional tests, if needed

If you have risk factors for certain conditions, such as diabetes or a family history of heart disease, consider the value of more frequent or additional screenings.

Get adequate sleep

Getting adequate sleep is important too. Unfortunately, many men in this age group suffer from insomnia or other sleep disorders. This can be due to changes in their sleeping habits or because of health conditions that make it hard to fall asleep or stay asleep. In fact, about one-third of adults experience insomnia symptoms. 

Aim for 7-8 hours of sleep each night to make sure you're getting enough rest. You can also try taking a nap during the day if you're feeling tired.
There are a few things you can do to improve your sleep:
  • First, try to establish a regular sleep schedule and stick to it as much as possible. Go to bed and wake up at the same time each day, even on weekends.
  • Second, create a relaxing bedtime routine that includes winding down for 30 minutes before turning off the lights. This might involve reading, listening to calm music, or taking a warm bath.
  • Third, avoid caffeine and alcohol in the evening, as they can interfere with sleep.
  • Fifth, ensure your bedroom is dark, quiet, and cool—conditions that are conducive to sleep.
 
If you still can't seem to get a good night's sleep, talk to your doctor. They may be able to prescribe medication or suggest other treatment options. Getting enough sleep is essential for good health, so don't hesitate to seek help if you need it.

Final thoughts

​As people grow older and notice the signs of aging, it's harder for them to accept that their body isn't the same as it was 20 or 30 years ago. While this may seem devastating for most, it's a great sign that you've lived most of your milestones. Moreover, you can now focus on taking care of your health rather than just focusing on your career, as you did during your younger years.

Entering your 50s should be celebrated as it's a milestone in life. And what better way to celebrate it than by taking necessary precautions for your health and enjoying your golden years? So, follow the list for a healthier and longer life!
Want To Discover The Active, Healthy Person Inside You?
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]]><![CDATA[The Best Exercises For Seniors Including Strength and Balance Training]]>Sat, 26 Feb 2022 00:23:10 GMThttps://www.walteradamson.com/blog/the-best-exercises-for-seniors-including-strength-and-balance-training​Variety is the key to exercising for seniors
Best Exercises for Seniors Blog Post Walter Adamson
GUEST POST by Juan Carlos Gonzalez* This post may contain affiliate links.  The author may earn a small commission for any purchases made through these links. Click here for the disclosure statement. No payment has been made to me or will be received by me - as the publisher of this blog - for this post - Walter Adamson.​
We know that physical activity is necessary to maintain good health in our later years, but less than a third of Americans meet the recommended levels of physical activity.

Heart disease, osteoporosis, depression and diabetes are common diseases among older adults and are often deadly. Fortunately, adopting a more active lifestyle can contribute to the prevention of these diseases, or reduce the unpleasant symptoms of these diseases if you already have them. If you are at risk for disease, exercise may be the key to warding off an unpleasant condition.

Variety is the key to finding suitable exercises for seniors. All ages, but especially seniors, should focus on a mix of strength and mobility exercises as well as balance and aerobic activities. However, it boils down to this - the best exercises for seniors are those they enjoy and can do regularly.

​Regular exercise is important for seniors

According to the U.S. Department of Health and Human Services, exercise is essential for seniors (65+), as it makes it easier to do activities of daily living (ADLs) such as eating, bathing, dressing, getting in or out of a chair or bed, and moving about the house or neighborhood.

Older adults who are physically active are less likely to slip and fall.

Exercise can improve muscle strength and bone density, which is particularly important for women who lose bone density more quickly after menopause than their male counterparts. Exercise for your heart and lungs can help you maintain your overall health, as well as offset certain risks of developing chronic diseases and other ailments.
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​The best aerobic exercises for seniors

Adults over the age of 65 should be doing at least 2.5 to 5 hours of moderate-intensity aerobic exercise per week. This can be spread over multiple days.

Moderate-intensity aerobic activity can include walking, biking, swimming, dancing, and taking nature walks. The training session can also include some special exercise equipment for seniors.

​These are the top aerobic exercises for seniors.
  • Walking: walking is a great form of cardio for seniors. It can be adjusted to suit the individual's pace, distance and time. Walking requires balance but can be very effective when a person uses a cane/walker.
  • Cycling: Outdoor or stationary bikes, cycling involves larger muscles groups such as the quadriceps hamstrings, and the heart and lungs are subject to greater blood flow. Similar to other cardio exercises, the body adapts to the increased fitness load by increasing its ability to withstand it. This makes cycling beneficial for both the heart and the lungs. Non-impact activities like cycling can also be helpful for those who need to decrease ground reaction forces to exercise in order to relieve pain or dysfunction in their joints or muscles.
  • Dancing: It doesn't matter if you are into line dancing, Zumba, or tango. Moving your body, including your hips, with continuous dancing is considered cardio. Dancing increases heart rate and balance. It also strengthens large muscle groups, lifts spirits, and improves balance. You can make it social and physically active by dancing with a partner.
  • Nature walks Walking in nature, whether along a stream, on the beach, or up a mountain, can challenge your body's proprioception or awareness of its surroundings. Walking on different terrain can increase strength, agility, and balance to make it safer overall. Being outside can also have positive psychological effects such as decreased anxiety and improved mood.

Physical activity of any sort is the key, to keep moving as best you can and in a way that makes you want to do it again.
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The best strength training exercises for seniors

Although some changes in your body, such as a decrease in muscle mass and bone mass, are inevitable with aging, being active and strong can help to delay them. Regular resistance training can be done with your body weight, free weights, and resistance bands.

Consider daily activities when choosing the best strength training exercise for seniors.

Heather Mims, a doctor in physical therapy and a certified orthopaedic specialist at Tula PT & Wellness in New York City, says that "one of the most important indicators of mortality and morbidity is the ability to rise from a chair without any assistance".

You can test yourself by simply getting up from a sitting position on a chair. While standing up your goal is to not push against your chair's arms or press on your thighs with your hands.

​If you have to push, this indicates weaknesses which can be improved by practising with some strength exercises.
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The best flexibility exercises

Flexibility is essential for mobility, independence and strength throughout the entire range of motion.

Mims states that flexibility is essential for reducing the energy costs of standing and walking with age.

Stretches that target the shoulders and hips, as well as the legs are key (as these are body parts that often contribute to gait compensations and balance problems as we get older).
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Best balance exercises for seniors

As we age, our general health decreases and falls are more common. This can lead to head injuries, fractures and other health problems.
​
Multiple systems are responsible for maintaining our balance. These include inputs from the vision, inner ear, and touch systems. The brain integrates these systems, and they then translate into motor output through the musculoskeletal system. These systems may become less efficient as we age.

However, it is possible to keep them functioning well by working to maintain them. If you are concerned about falling, be cautious.
  • One-Legged Stance with a Stool: Stand in front of the kitchen sink and hold onto the edge. Then, place one foot on a low stool. Standing tall and balanced, raise your foot off the stool's surface and keep your hands above the sink. To make it more difficult, you can stand on one foot at the kitchen counter and hover your hands above the counter.
  • Tai Chi According to a systematic review of the effects of tai-chi on people with chronic conditions. This ancient exercise has many health benefits, including balance. Tai chi improves the body's awareness of space and reduces the risk of falling.
  • Lower Body Strength training: Studies show that strengthening your hips and legs can improve balance and reduce the risk of falling. To maintain strength in your hips and quads, do sit-to-stand exercises, squats, and heel raises (10 times per day standing and shifting up/down on your toes).

In conclusion: Pro tips to build a comprehensive exercise program

It's not enough to feel comfortable with an exercise program. You also need to enjoy it and be willing to continue doing it regularly.
​
To create an exercise plan that is tailored to your needs and preferences, consult a trainer, therapist, or occupational therapist. Make it interesting and have fun. Take your pet or friend for daily walks.

You can pair exercise with other parts of your routine, like getting up and down ten times before you sit down for dinner.
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Mims recommends that you include strengthening, stretching, and balance activities in your daily life. To monitor your activity, you can use fitness tracking and inexpensive tools such as dumbbells or resistance bands.
*About the author: Juan Carlos Gonzalez is the Founder and CEO of BestUsedGymEquipment. Passionate about providing the market with high-quality gym equipment.
> More posts to help you with EXERCISES
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> If you are a @MEDIUM reader my publication Body Age Buster has hundreds of categorised posts which I have written especially for men and women over 50.
]]><![CDATA[7 Helpful Tips to Avoid Overtraining and Why Is It Important]]>Tue, 16 Feb 2021 23:02:35 GMThttps://www.walteradamson.com/blog/7-helpful-tips-avoid-overtraining
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GUEST POST by Thomas Nemel* This blog post may contain affiliate links.  As an Amazon and Rewardstyle affiliate, the author may earn a small commission for any purchases made through these links. Click here for the disclaimer statement. 
Effective training is a combination of three classical processes: workout, rest, and recovery.

When you train hard, you need enough time to rest, usually meaning good sleep, and also to allow a muscle recovery period. Otherwise, working too hard can lead to poor results. And what is worse, it may lead to overtraining or, according to official classification, Overtraining Syndrome (OTS). Some athletes and trainers may also call it “burnout”, “overwork”, and “staleness.”

Long-term effects of overtraining can spoil life for many months and even years, and need detailed attention and training plan correction.

Symptoms of overtraining

Most professional physiologists insist that the danger of overtraining effects on health is a rare phenomenon and happens only to competitive athletes. Some muscle soreness and general fatigue after training is not an overtraining effect in most cases.

Generally people do not train hard enough or often enough to get that syndrome. Still, you have to be careful if you have the following symptoms after each training:
  • Low training motivation and energy;
  • Loss of appetite;
  • Low libido;
  • Irritation, stress, and anxiety;
  • Bad sleep, nightmares, or constant insomnia;
  • Depressed mood;
  • Heart rate and blood pressure problems;
  • Poor concentration;
  • Competition fear;
  • Decreased self-esteem;
  • Menstrual irregularities.

If you have only a few of the symptoms, there is no need to worry. But if you experience most of them, it is better to pay attention to possible overtraining syndrome. Some of the symptoms overlap with clinical depression and chronic fatigue syndrome. So it is advisable to visit a doctor to have a professional opinion.

Please scroll down to find out how to distinguish overtraining adverse effects and to avoid them. 

1. Create a plan

If you dream of outstanding fitness results without overtraining danger side effects, make a detailed schedule and follow it. The best variant is to consult a professional coach to get an optimal program for your age and health level.

Some people think that it is better to do something, even if it is not enough and not regularly, instead of doing nothing. In general, this under-reaching activity is better for the body than no exercise at all.

The opposite side is overreaching. It is closer to overtraining syndrome due to its inconsistent and inadequate intensity. So, if you need a stable training system without health problems, make a plan and stay self-motivated.

2. Volume is important

Overtraining may occur when there is no right balance between training volume (the time of activity) and training intensity.

In other words, when you train too long and too hard, you can more likely have overtraining effects on your body than when you train just hard. So, lessen the time of intensive exercises. Forget about marathon running and control the number of sets in strength exercise sessions. You are better to make one rep in lifting and not feel tired, than making several reps with low weights and feel exhausted.

If you are keen on running, move to shorter distances from marathon habits. Do not run fast; do not run too long. Choose the distance that is suitable to your age and health condition—Balance the training.

3. Dietary regime

There is a semi-mistaken belief that you have to get fewer calories to lose weight correctly. In general, it works this way, though when you do not receive sufficient fuel for the body, you will not recover the proper way in time.

Incorrect consumption may also lead to overtraining physiological effects. That is why many athletes follow special carbohydrate diet plans that help to recover faster after the intense training. Carbohydrate consumption refills intermuscular stores of glycogen. It should be taken within 30 minutes after training. Some athletes drink carbohydrate-rich beverages; others prefer natural food like dried raisins, baby carrots and broccoli, fruit salad, or homemade semolina pasta.

4. Enjoy diversity to avoid overtraining effects

You can reach the fine line between overtraining effects on muscles and efficient training by changing various sports activities or CrossFit training. Change distances, time, number and type of sets, and speed of the exercises you usually choose.

Take one day of the week and devote it to the sports you have never tried before. New muscles involved in the training and new neural pathways would help to avoid the mental effects of overtraining such as insomnia and irritation.

Still, the whole training program should be planned around your favourite activities. Inconvenient activities may cause undesirable stress and increase the overtraining effect.

5. Avoid stress

People have lots of stress in everyday life. You may think about working problems, family and children stress, financial hardships, and many others. Though, our body considers demanding work out in the gym as a kind of stress as well. So, when you think that you get rid of stress while exercising, in reality, you collect more stress that may cause overtraining effects on mental health.

When stresses surround you, do not give up training. Better think of changing its intensity. Swap workouts with lifts for Pilates or yoga class. Add relaxing meditation during massage sessions after the cardio marathon.

Do not forget that cardio exercises may increase overtraining effects on the heart, even if you get the best workout shirts for men. ​

6. Find a balance

Body recovery is essential. No matter how hard you work out, even if it was a little afternoon hiking with friends, your muscles need complete recovery.

The solution of balanced training lies in helping your body to get enough rest right after the activity, enjoying sufficient nutrition, and having a full muscle recovery. Overtraining effects on immunity may become dangerous if you do not get this balance right.

As an effect of overtraining, immune suppression may show itself as an increased amount of respiratory illnesses, slow healing skin, or stomach and neurological problems. If you continue working out through these problems, you will increase the recovery time and stay in OTS for longer.

7. Listen to your body

Body fatigue and soreness are usual symptoms of any workout session. It is normal for active people. You do not have to worry if you feel them after training.

What you have to remember is to change the muscle group and to give 48 hours’ rest. If you still feel sore in the muscle group, give more rest up to 5 days. Some coaches say “no pain, no gain”. However, you are the only person who knows what is going on inside your body. 

Do not let the training routine kill your progress and lead to overreaching and overtraining next. You have to restore glycogen, update hormone levels and muscle fibres to keep your body strong and healthy.

Bottom line

Overtraining is a complex problem. Though it mainly happens to professional and competitive athletes, everyone has to monitor indicating symptoms.

If you change your life and training by adding balanced rest and recovery, you can avoid overtraining effects on a workout routine.

Still, you have to draw a thick line between just a heavy-working in the gym and the real effects of overtraining. Also, the overtraining symptoms can be the signs of many other diseases. Your therapist can distinguish them, so check your health.

We hope this article will help you to create the right training plan. So, have smart workouts and stay healthy. Please share your results with us in the comments.
*About the author: Thomas Nemel is passionate about fitness and copywriting. He has been involved in sports since his father taught him to love it in childhood. Now he has got a strong background in athletics and shares his interests through writing. Thomas’ goal is to inspire others to engage in healthy living.
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]]><![CDATA[Three Ways To Avoid Slumping While Running and Run Further]]>Mon, 25 Jan 2021 07:09:50 GMThttps://www.walteradamson.com/blog/three-ways-avoid-slumping-run-furtherHow to look stronger, prouder and use less effort
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Photo by Chander R on Unsplash
Running slumped is something that I see often. The people running slumped look tired. Here's the irony, when you slump it will make you more tired.

​Here are three tips to get you looking stronger, prouder, and be able to sustain your running with less effort.

I've been running daily for a year on our local trails - it's been a fantastic daily break during our nearly year of working from home. When a fluid runner goes by, it inspires me, but when a slumped runner struggles towards me I want them to hold their head up, breathe more deeply, and find their rhythm.
Running every day (from 4km to 12km) requires constant body awareness as I have to adjust my posture, pace, breathing, movement, and foot strikes to avoid repetitive use injuries. I've also learnt a simple truth - when you look better running, you also feel better and use less energy.

When you run slumped, you look tired, feel tired, and it's an effort to keep going. But just because you are tired doesn't mean that you should allow yourself to slump into that tiredness. Doing that will only make everything worse for you. 

Our head is heavy, even heavier when running

​For a start, our head is heavy.

Even just sitting with our head forward puts an enormous load on our upper spine. When standing still and tilting our head at a 45-degree forward angle, we place about 20g of pressure on our upper spine. This pressure leads to neck and shoulder pain and headaches.

Try lifting a 20kg kettlebell above your head with both arms. Hold it there for a second, then put it down. That gives you the idea of how much pressure a tilted head is constantly placing on your upper spine - for your whole run!

Even worse, when running the static pressure of your tilted head is magnified every time your feet impact the ground. Imagine how much effort it takes for our upper back and neck muscles to resist that impact. These muscles tire quickly from this effort. They then call on other muscles and parts of our body resulting in imbalances and pain, e.g. in your lower back.

You can almost feel this hurting as you run, right?

It's not just the weight of our head 

It gets worse. The most insidious outcome of running slumped is compressing your chest and reducing your capacity to breath, both in volume and effort. We can't run comfortably and well without efficient breathing. 

While you may be able to put up with a sore neck, or shoulder pain, you cannot endure a worsening struggle to get enough oxygen into your lungs.

Here's what to do when you feel yourself slumping:

  1. Set up a proud posture.
  2. Relax your upper body muscles.
  3. Breath deeply and rhythmically.

Set up a proud posture

​Setting up a proud posture means not letting your head slump. Keep your eyes looking ahead on the track. Focus ahead at a level which makes your head feel balanced.

​This technique is not actually about posture; this is about the feeling of a balanced head. Keep your head in that position as runners come towards you and pass. Your face will look more open, and you're more likely to get a smile!

Relax your upper body muscles

Now, relax your hands.

​Squeezing your fists wastes energy. Imagine instead that you are holding a potato crisp in each hand and that you have to deliver them unbroken at the end of your run. Retract your shoulders softly, down and back. No pressure, no strain, no energy. Just feel the balance of your shoulders as they form a brace across your upper back.

Relax your arms, bend your elbows at a 90-degree angle, and let the movement flow through your shoulders more in the plane that you are running than across your body. Your arms should be used to counterbalance your strides, not propel you forward, produce force, or use up energy.

​Breath deeply and rhythmically

Finally, start breathing deeply. This means not to the top of your chest, but breathing diaphragmatically. This method is the most efficient form of breathing, according to the Mayo Clinic.

The best way I know how to do this when running is to imagine that you are breathing down into your stomach. As you breathe towards your belly, pull down with your diaphragm and push the air out into the sides of your lower chest - make your lower chest expand to the side. I even use my hands minutely to conduct my diaphragm "down". 
​
Lastly, when you have the feeling this breathing, you can make it most effective by breathing rhythmically.

A research group from the University of Utah and the Royal Veterinary College in Hatfield in the UK looked at how humans coordinate their breathing and locomotion. They found that a runner's foot strike can impact how air moves through the respiratory system and that runners tend to naturally fall into an efficient cycle.

There is a strong link between our breathing cycle, respiratory and cardiovascular system, the kinetics of motion, and how we pace ourselves most efficiently. It is most efficient to breathe in and out in synchronisation with our foot strikes, and best to use an uneven relationship. That means to breathe in for say 3 steps, and then out for 2, or in for 2 and out for 1 when running harder. The sum of breaths in and out should always be an odd number.

Also, move your arms in synchronisation with your breathing and foot movements.

Get back into sync when you feel yourself slumping

As you tire, you'll suddenly notice that you are out of sync. Getting back into sync will help you better control your run and use less energy. Get into sync by firstly raising your eyes and head, breathing deeply, and then syncing your feet and arms with your breathing. 

As a side-effect, breathing through your diaphragm helps activate the parasympathetic nervous system, which helps reduce stress, conserve energy, and will keep you running happier and longer. You will also find that concentrating on your breathing phases helps you become more body-aware and more aware of your surroundings.

By following these tips and pulling yourself out of slumping and into a proud posture, you'll no longer feel that weary painful tiredness that wears you down. Instead, you will feel an accomplished tiredness, and you'll run further with less pain and more pleasure. And you'll look great when I see you coming towards me.

Good running!
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