May 10th 2024
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Wellness Mama Blog | Simple Answers for Healthier Families
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As spring and summer approach and we spend more time outside, we also risk encountering ticks. Unfortunately, ticks aren’t just biting insects (technically, they don’t bite -they sting). But they’re also notorious vectors for illnesses like Lyme disease and Rocky Mountain spotted fever. Understanding how to prevent tick bites is crucial for staying safe during […]
Carrying excess weight around your midsection can be frustrating, especially if you maintain a healthy diet and exercise regularly. Yet, millions of people worldwide struggle with their weight,
It is crucial to understand that belly fat is more than just a layer under your clothes. It is an active endocrine organ that secretes pro-inflammatory cytokines throughout the body, contributing to our risk for chronic diseases.
It’s important to recognize that this is not a reflection of personal failure. Our modern-day lifestyles are overloaded with stress, environmental toxins, and convenience foods that actively work against us. In today’s ep, we will explore visceral fat (aka belly fat), the factors that contribute to it, and how to address it using the principles of Functional Medicine effectively.
Rupa University is hosting FREE classes and bootcamps for healthcare providers who want to learn more about Functional Medicine testing. Sign up at RupaUniversity.com.
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Creatine is a go-to supplement for athletes and fitness fans, praised for boosting muscle growth and performance. But there’s also a rumor that creatine can cause baldness. But guess what? The rumors are wrong!
Let’s clear up the facts about creatine and hair.
washing hair, shampoo
What the research says
The speculation regarding taking creatine and hair loss stems primarily from one small study. In this 2009 study, 20 college-age rugby players used 25 grams of creatinine daily for seven days, followed by 5 g daily for 14 days. Following the regime, their dihydrotestosterone (DHT) levels increased.
DHT is a hormone derived from testosterone. The study increased by 56 percent after the seven-day loading period and remained 40 percent higher than the initial levels after the 14-day maintenance phase.
Experts have linked some cases of hair loss to DHT, which led to the theory that creatine causes baldness. However, the results of this study haven’t been replicated, and it’s also possible that intense resistance exercise can raise DHT.
DHR and hair loss
DHT has had a bad rap in the hair world because of potential links to the development of androgenetic alopecia — commonly known as male pattern baldness.
DHT regulates the hair growth cycle. It binds to specific receptors in hair follicles, shortening the growth cycle and resulting in shorter, thinner hairs. So, you get skimpy little strands instead of lush, long locks. And because the growth phase gets cut short, more hairs fall out than can be replaced, making your lush mane look sparse.
Increased levels of DHT may expedite hair loss in folks predisposed to the condition. Variations in the AR gene can boost the activity of hair follicles’ hormone receptors. However, this is typically a genetic lottery; not everyone will experience the same effects.
Also, some peeps have an enzyme that’s a little too enthusiastic about converting testosterone to DHT. And this enzyme could work overtime in people experiencing hair loss — like a barista on a double shift during the morning rush.
So, while DHT isn’t the only cause of hair loss, it’s undoubtedly a key reason some people might need to consider hats more than just a fashion statement.
How does creatine relate to hair loss?
You might have stumbled upon forums or Reddit threads suggesting that creatine supplementation could lead to hair loss. But it’s mainly hearsay with little hard evidence to support it.
Going back to the 2009 study on rugby players, the researchers didn’t track hair loss in the participants. They assessed hormone levels and noted raised DHT levels. If you’re genetically predisposed to hair loss, this increase in DHT could theoretically affect your risk. However, there’s no 10/10 proof.
Side effects
While most folks experience good vibes and better gains from creatinine, some might encounter a few hiccups. Here are some potential side effects to look out for:
nausea
dizziness
headaches
water weight
stomach upset
muscle cramps
To minimize side effects, follow these safety tips when adding creatine to your daily routine:
Hydrate: Your need for water goes up with creatine, so keep sipping throughout the day.
Start slow: Ease into it with a lower dose to see how your body reacts before going full throttle.
Consult a pro: Before diving in, chat with your healthcare professional, especially if you have health concerns or take medications is smart.
Takeaway
Don’t stress about your tresses just yet! While creatine isn’t the direct culprit in any hair horror stories, it could support DHT, a hormone that may contribute to hair loss.
Creatine is usually considered safe, but it’s still a good idea to chat with your healthcare professional before taking it.
Read the full article here:
https://greatist.com/health/creatine-balding
Your pelvis’s position and posture are closely linked. If you’re concerned about anterior pelvic tilt — a condition where your pelvis is rotated forward — and you’re not ready to give up your desk job, don’t worry.
Read on for tips on how to fix an anterior pelvic tilt!
The behind-the-scenes evidence suggests that anterior pelvic tilt occurs due to hip flexors shortening and hip extensors lengthening, causing a lower spine curve and an upper back hunch.
Anterior pelvic tilt symptoms
Anterior pelvic tilt is possible without symptoms, but if symptoms do pop up, you may notice:
It’s one quick way to suss out anterior pelvic tilt in just a few steps:
Lie on your back on a table, legs dangling off it where your knees bend.
Bring one leg to your chest and hold it in that bent position.
If pelvis misalignment is present, the back of the other leg should lift off the table. Once completed, check the other side.
How to fix anterior pelvic tilt
Luckily, simple exercises you can do at home are the go-to move to fix anterior pelvic tilt (slowly bring it into a neutral position).
Squats
Stand with feet facing forward, shoulder-width apart.
With tightened abs, drop your booty down like it’s going to meet a chair.
Press yourself back up to standing, squeezing your buns, and push your pelvis forward just a bit.
Repeat.
Planks
Grab a mat, and lie down facing it, palms on the ground, right under your shoulders.
Bring your body up slowly, pushing through your forearms and toes.
Pause here for as long as possible (30–60 seconds is a good goal).
Come back down with control and repeat if desired.
Kneeling hip flexor stretch
Get on one knee like you’re popping the question (one leg in front of you firmly planted on the ground, one bent behind you).
Thrust your pelvis forward with a tight ass and abs (like you’re air-humping).
Tilt forward from the leg behind you until you feel a nice thigh and hip flexor stretch.
Pause for 30 seconds, repeat on the other side.
Kneeling rear leg raises
Get on all fours on a mat.
Lift one leg off the mat toward your butt, as high as possible.
Hold it at the top, bring it back down, and repeat for 30–60 seconds.
Repeat on the other leg.
Pelvic tilt
Lie on a mat facing the sky, knees bent before you, feet planted on the ground.
Pulling your belly button in, thrust your pelvis upward, squeezing your buns as your pelvis goes upward. Your butt will lift off the ground slightly.
Perform 5 sets of 20 reps if possible.
Glute bridge
Lie on a mat, knees bent before you, feet planted firmly, arms flat by your sides.
Boost your pelvis all the way toward the sky, pushing through your heels, making your body a straight line.
Pause at the top, bring back down, repeat (up to 12 times).
Takeaway
Too much time on that ass may lead to anterior pelvic tilt. These simple moves, plus making time for regular stretching and exercise to break up that ass time, can help.
Consider setting a timer to remind yourself it’s time to move or slip a walking pad under your standing desk if possible. Check out more WFH tips for proper posture here.
Read the full article here:
https://greatist.com/health/anterior-pelvic-tilt
Ready to defy gravity and impress onlookers with a stunning display of strength and balance? Enter the planche, a gymnastic feat that goes well beyond the average plank or push-up.
Mastering the planche means learning to float your body parallel to the ground, a dazzing trick worth the sweat.
But what exactly is a planche, and how can you achieve it? Let’s break down the essentials into five bite-sized pieces that’ll have you planching in no time.
To nail this move, you must team up tightly with your deltoids, chest, and triceps — your main liftoff muscles. Your lower back, abs, and legs are also in on the action, working hard to keep you stiff and straight as a board.
How to do a Planche
Achieving a planche doesn’t happen overnight, but you can work up to this impressive skill with the right progression exercises. Follow these steps to get started.
Step 1: Planche lean
The planche lean builds wrist strength and shoulder stability. Start in a basic plank position: hands on the floor, fingers spread wide, and arms straight.
Gradually shift your weight forward, moving your shoulders beyond your wrists while keeping your arms straight, core engaged, and body in a line from head to heels without sagging or piking.
As you build stamina, deepen the lean to intensify the exercise. If wrist strain becomes an issue, consider using parallettes or push-up bars to keep them in a neutral position, easing discomfort.
Step 2: Tuck planche
Begin in the planche lean position with hands on the floor, fingers spread, and arms straight. Slowly lift your feet from the ground, using your shoulders and core to support your body weight.
As your feet lift, draw your knees tightly to your chest and round your back slightly to maintain a compact and balanced form. Keep your hips aligned with your shoulders.
Hold the tuck planche for a few seconds, gradually increasing the duration as you improve.
Step 3: Advanced tuck planche
From the tuck planche position, gently nudge your knees away from your chest and keep them bent. This subtle act adds a layer of challenge, increasing the distance your shoulders and core must work.
Remember to keep your core engaged as you tease your knees outward, ensuring your balance remains on point and your body control sharp. Don’t let the hips sway or pike. Once comfy in this new arrangement, gradually dial up the knee extension.
Step 4: Straddle planche
From an advanced tuck planche, gradually widen your legs into a straddle position. This reduces the leverage difficulty, allowing you to balance more easily while you build the physique to hold a full planche.
Step 5: Full planche
You’ve reached the pinnacle of planche training! Begin in the straddle planche, and as you feel stable and ready, gradually extend your legs fully behind you, toes pointed. Your body should be completely parallel to the ground.
As before, engage your core and ensure your palms are pressed firmly against the ground or your parallettes, distributing the pressure evenly.
Try to maintain the position for a few seconds, and gradually increase the duration as your strength, endurance, and balance improve.
FAQs
How long does it take to do a planche?
The million-dollar question! The journey to planche mastery is unique for everyone, depending on your initial strength, body composition, and how often you train.
Typically, you’re looking at a few years of committed practice. So, patience is key — this is a marathon, not a sprint.
How difficult is a planche?
Let’s not sugarcoat it — the planche is tough. It sits high on the difficulty scale because it demands brawn, balance, and intense body tension. But don’t let that intimidate you! With consistent effort and determination, achieving a planche is possible.
Can I learn planche in 3 months?
Expecting to nail the planche in just 3 months might be ambitious unless you’re already halfway there with a solid base of strength and balance. For most mortals, mastering the planche is a long game, so, don’t be surprised if it takes longer to really own it.
Is planche possible for everyone?
Most people can dedicate themselves to achieving some version of the planche. If the classic full planche is out of reach, numerous variations and modifications can still provide a substantial challenge and make you feel like a planche pro.
Takeaway
Mastering the planche is no small feat — it’s a true test of strength and control that’s as tough as rewarding. Stick to the plan, stay dedicated, and build the skills needed to rock this move.
Also, remember to listen to your body, tweak your training when needed, and avoid injuries while you’re on your way to becoming a planche powerhouse.
Read the full article here:
https://greatist.com/health/planche
