There are many semaglutide and tirzepatide (known commercially as Ozempic, Wegovy, Zepbound, and Mounjaro) on the market. These drugs target GLP-1 receptors and have been influential in the treatment of diabetes and obesity. Many people can experience dramatic weight loss and benefits for other chronic health conditions. At the same time, these medications come at a steep cost, which has prompted health economists to ask this question: are these drugs worth the price tag?

Two relatively recent studies have researchers questioning the use of GLP-1 drugs. Even though they have the potential to deliver impressive long-term health improvements, their current high price exceeds the accepted thresholds for cost-effective medications. That not only poses difficult choices for policymakers, but also insurers and patients. 

GLP-1 Drugs: A Pharmaceutical Breakthrough?

Before you start a medication, you should understand how it works. In a nutshell, GLP-1 drugs mimic hormones that regulate hunger and satiety. This process helps people feel full sooner, and they eat less as a result. During clinical trials, GLP-1 drugs have produced weight loss of 15-20%, a percentage range that far exceeds older medications. They don’t just help with weight loss; rather, they may also improve conditions like sleep apnea, chronic kidney disease, and cardiovascular disease. 

That’s a big deal when you consider that obesity increases your risk of developing all of those conditions. According to premature predictions, GLP-1 drugs could potentially prevent thousands of cases of diabetes and cardiovascular disease. That said, there are many natural and healthier ways to contribute to overall health and wellness. The Dherbs Full Body Cleanse is one such program that can help you cleanse the body’s major organs and systems in just 20 days. One of the added benefits is weight loss of 10 to 30 pounds, which is depending on underlying health conditions and body weight. 

Here’s Why The Math Doesn’t Add Up

You can say that GLP-1 drugs offer a range of health benefits, and they do for some people, but at what cost? Generally speaking, a person spends between $700 to $1,000 per month on GLP-1 drugs in the U.S. Accounting for long-term health benefits, researchers have found that these drugs fall short regarding cost effectiveness. 

In an optimistic scenario, researchers used the best weight loss outcomes and long-term risk reductions. Even in that situation, the GLP-1 drugs did not meet the cost effectiveness threshold. This threshold is usually defined as less than $100,000 per quality-adjusted life year (QALY), a standard tool that health economists use to compare medical treatments. One study found that there would have to be a 30% price reduction of tirzepatide to meet the standard mark. For semaglutide drugs, they would need to cost 80% less than what they currently do. 

It’s important to note that Medicare pays for these GLP-1 drugs only if they are prescribed for diabetes or, more recently, sleep apnea. If Medicare expanded coverage, nearly three million beneficiaries would start using drugs over the next decade. Health economists expect those drug costs to total $66 billion, with nearly $18 billion saved through reduced hospitalizations. So over the next 10 years, Medicare would spend $48 billion on these drugs alone. 

Looking For Smarter Solutions

There are many other affordable ways to see better results without having to inject yourself with GLP-1 drugs. Plus, if you want to continue to see results, you have to keep using the medications. It’s much better to develop healthy lifestyle habits and lose weight with a plan in place. Anyone can tell you to exercise regularly, eat better, and establish healthy sleep habits, but those are general recommendations. 

At Dherbs, we pride ourselves in our all-natural products, especially the Full Body Cleanse. This 20-day program has helped people transform their health, and lose between 10 to 30 pounds in the process! Some people cleanse once per year to reset their bodies, while others cleanse back to back until they reach their desired health goals. There are knowledgeable customer service reps and an entire website full of resources to help you succeed. Plus, it’s a fraction of the cost of those GLP-1 drugs! Cleanse today and that weight will melt away, and the results are noticeable within a week, depending on the body and underlying health issues.

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Are you inching closer to the sea of menopause? Perhaps you are trying to navigate the waters and balance hormonal shifts, mood swings, and hot flashes. Whatever the case, an often overlooked aspect of menopause is heart health. 

Menopause is a natural phase of a woman’s life. It is the natural physiological transition that marks the end of a woman’s reproductive years. To think that menopause is a disease or disorder is incorrect; rather, it is a normal part of aging. The time leading up to this phase of life is known as perimenopause, and the phase after is post-menopause. 

Menopause can also mark a turning point for cardiovascular health. Researchers note that a woman’s risk of developing heart disease starts to increase during menopause. In fact, a new large scale study focused on four lifestyle factors that may improve or detract from long-term heart health. 

Menopause Is A Window Of Opportunity For Heart Health

In order to better understand how lifestyle habits affect heart health during menopause, researchers observed 3,000 women going through the transition with an average age of 46. They belonged to a long-term health study that included participants from all backgrounds across the United States. During the study, the researchers tracked eight key areas known to impact heart health, and they were as follows:

• Sleep
• Diet
• Nicotine exposure
• Blood sugar
• Cholesterol
• Blood pressure
• Weight
• Physical activity

Over the course of the study, researchers monitored how changes in these eight habits affected outcomes, such as overall longevity, stroke, and heart attack. What makes the research so empowering is that it didn’t solely focus on who had perfect health from the beginning of the study. The study revealed that even small improvements over time could make meaningful changes to heart health. The four habits that matter most, which researchers determined using the Life’s Essential 8 (LE8) tool, are detailed below:

• Sleep quality: Researchers considered this the most surprising finding during the study. Sleep health emerged as a standout predictor, sometimes more than blood pressure. Women who slept better during the study experienced lower risks of heart disease and lived longer.
• Nicotine exposure: It shouldn’t come as a surprise to you that smoking or ongoing nicotine exposure significantly increased the risk of cardiovascular disease. Quitting smoking, or never starting, can make a big difference in heart health. 
• Blood pressure control: High blood pressure is the silent killer for a reason: it is a consistent predictor of heart disease. During the study, researchers observed that controlling blood pressure during midlife had a protective effect against heart disease later in life. 
• Blood sugar regulation: According to health experts, high levels of glucose can damage blood vessels over time. Even modest improvements in blood sugar management can have positive long-term outcomes. 

Small Changes Have A Big Impact

Only one in five women who took part in the study met ideal positive measures for cardiovascular health. The silver lining is that even women who started off with lower scores saw significant benefits when they improved them via the measures listed above. That means that you do not need to be perfect to effect change. You can put in the work and make small changes over time to have a positive outcome. What does that look like, though? 

• Monitor your blood pressure regularly and talk to your doctor if you have any concerns.
• Stop smoking (provided you smoke) by seeking out supportive resources that help you quit the bad habit. 
• Replace sugary snacks with protein-dense, fiber-rich options to regulate blood sugar. Don’t eat chips when you can have a handful of almonds or an apple with almond butter. 
• Create a consistent bedtime routine that supports deeper, quality sleep.

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Caffeine…it’s the drug that has billions of people worldwide firmly in its grasp. In the United States, an estimated nine in 10 people consume caffeine at least once per day, with coffee being the most popular caffeinated drink. This is incredibly true when you consider the amount of products that say things like, “Don’t talk to me before coffee.” If you are one of the few people who enjoy a caffeine-free lifestyle, fear not because you are not alone. 

The Food and Drug Administration (FDA) reports that consuming 400 milligrams (mg) of caffeine daily is not linked to negative side effects. That is about two to three 12-ounce cups of coffee. Health experts actually confirm that there are several benefits of consuming caffeine, including faster metabolism and lower risk of diabetes, heart disease, and Alzheimer’s disease. That said, some researchers found a wider range of benefits by completely eliminating caffeine from your diet. Continue reading to learn more about the benefits of living caffeine-free.

Better Sleep

If you drink caffeine religiously, especially later in the day, your sleep may be affected. A 2023 review found that drinking caffeine during the day could reduce total nighttime sleep and affect sleep quality. Reduced sleep and poor sleep quality can result in daytime drowsiness, stress, and excess eating. That is especially true if you drink caffeine within eight hours of going to bed. You may also find that being caffeine-free helps you fall asleep more easily. 

May Improve Dental Health

How many of you have gone to the dentist for a teeth cleaning and realized that the hygienist spends extra time on the insides of your front teeth? That is primarily stain from tea or coffee, but it can be from other things as well. Many caffeinated beverages, including energy drinks, can stain the teeth. The reason for that is because caffeinated beverages contain a lot of tannins, which cause buildup and discoloration of tooth enamel. Additionally, the acidity of caffeinated beverages can also contribute to enamel wear and decay. 

Balanced Brain Chemistry

Caffeine has an effect on your mood, which is why many people perk up after a cup of coffee. Caffeine alters brain chemistry in a similar way to drugs like cocaine, and the same can be said for sugar. Researchers note that caffeine can fulfill some of the criteria used to measure drug dependence. Consuming more than 400 mg of caffeine per day can result in caffeine withdrawal symptoms when you stop drinking it. Some of these symptoms include anxiety, fatigue, headache, and sweats, and they begin 12 to 24 hours after consuming caffeine. After about nine days, the symptoms stop and you can start experiencing better alertness. 

Reduced Anxiety

If you consume too much caffeine (over 400 mg daily), you can experience feelings of anxiety and stress. Caffeine delivers a burst of energy, which is why many people consume it. That energy also stimulates the body’s fight or fight hormones, which can increase anxiety, nervousness, heart palpitations, and even panic attacks. If you are already prone to anxiety and stress, you may want to consider living a caffeine-free lifestyle. 

Lower Blood Pressure

Research on the relationship of caffeinated drinks affecting cardiovascular health and blood pressure is limited. The American Heart Association (AHA) suggests that drinking more than 12 eight-ounce cups of coffee per week can increase blood pressure, anxiety, and the risk of heart palpitations. That is most likely due to the stimulatory effect that caffeine has on the nervous system. The research is mixed because a 2023 review found that higher coffee consumption reduced the risk of  hypertension by 7%. The same report found that drinking one to three cups of coffee per day increased the risk of hypertension, so more research is needed.

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Going abroad for fun in the near future? Maybe you are traveling for work or simply planning a weekend getaway with the family. Wherever you are going, you can rest assured that you do not have to pack resistance bands or kettlebells to keep up with your workouts. 

According to researchers, there are many bodyweight exercises that can help you achieve a meaningful workout. The best part is that you can do them right from the comfort of your own hotel room, campsite, AirBnb, or wherever you are staying. Below, you will find a handful of bodyweight exercises that will get you the most bang for your buck. 

Burpees

Although burpees may be the most hated exercise on this list, they are highly effective for full-body cardio and training the legs, chest, core, and more. To do burpees, start in a standing position and then squat down, placing your hands on the ground and jumping your feet back to enter a high plank. Do a push-up, jump your feet back to your hands, and then explode upward and jump with your arms extended overhead. If you find this traditional way too challenging, you can walk your feet back into a plank, skip the push-up, and stand up to return to the starting position. Complete three sets of 10. 

Forearm Plank

A good old-fashioned plank can go a long way in strengthening your core. The sweat will start to drip after one of these! Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Step your feet back to enter a high plank position. Carefully lower yourself down to your forearms and maintain a straight body, ensuring that you don’t let your hips sink. Hold for 30 seconds and then rest. You can increase the time as you get more comfortable with the exercises. Complete three rounds, holding at least 30 seconds each time. 

Mountain Climbers

Great for cardio, core, and shoulder strength, mountain climbers are great to do in or out of the gym. Enter a high plank position and then drive your right knee toward your chest, before switching it quickly in a fluid motion. Ideally, you want to look like you are running in place, but make sure to keep your shoulders stacked over your hands. If you need, you can take it at a slower pace. Need it to be more challenging? Bring your knee to the opposite elbow! Complete three sets of 30 seconds, resting for one to two minutes between each set. 

Bodyweight Squats

This is one of the simplest and space-saving bodyweight exercises you can do. It targets the quadriceps, glutes, hamstrings, and core. Stand up straight with your feet slightly wider than shoulder-width apart. Keep your back straight as you lower down into a squat position, sitting your butt back and making sure that your knees don’t extend beyond your toes. Engage your glutes and drive through your heels to return to the starting position. Complete three sets of 10-12 reps. 

Glute Bridges

Glute bridges target your lower back, glutes, and hamstrings, and they can help counteract poor posture. Start by lying flat on your back with your palms facing down by your sides. Bend your knees so that your heels are between three to six inches from your buttocks. Press the soles of your feet into the mat, engage your gluteus muscles, and lift your hips toward the ceiling. Interlock your fingers on the mat near your buttocks and keep your knees directly over your feet. Lower back down slowly, ensuring you don’t slam down on the floor. Complete three sets of 10 reps. 

Push-Ups

For the final move of the sequence, we have the tried and true push-up, which targets the chest, shoulders, triceps, and core. Begin in a high plank position and keep your feet shoulder width apart. Keep the body in a straight line as you lower your chest to the floor, keeping your elbows at a 45-degree angle. Press back up by engaging the pectorals and shoulders and pause at the top before completing another rep. Make sure to do three sets of 10-12 push-ups.

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If you currently live with high blood pressure, health experts recommend taking measures to manage the condition. Regular exercise, a balanced diet, proper sleep habits, stress reducing techniques, and more can all help lower blood pressure levels. According to research, many herbs are helpful tools for regulating blood pressure and supporting heart health. In fact, many of the herbs in this article have been used in traditional medicine for centuries to benefit cardiovascular health. Continue reading to learn all about them. 

HIbiscus

Technically a beautifully stunning flower, hibiscus may be beneficial in lowering blood pressure levels when consumed as hibiscus tea. The antioxidants in hibiscus tea relax blood vessels and work to improve circulation. Some studies indicate that drinking one to three cups per day can significantly lower blood pressure. A small pilot study suggests that hibiscus may be as effective as certain blood pressure medications in treating mildly high blood pressure, but more research is needed. 

Holy Basil

Holy basil, or tulsi, is a common herb used for stress management. Since stress can contribute to high blood pressure, holy basil may be effective at lowering blood pressure. Researchers note that in addition to lowering stress hormones such as cortisol, holy basil contains compounds that help relax blood vessels and reduce inflammation. There is currently no dosage information for holy basil, but most studies have used doses of 250 to 1,200 milligrams of holy basil extract per day. 

Turmeric

The anti-inflammatory spice that makes everything nice has another benefit: potentially lowering blood pressure. Curcumin, the active compound in turmeric, supports the flexibility and function of blood vessels. That process can help maintain proper flow and reduce blood pressure in the process. Some studies show mixed results, but others suggest that turmeric may be effective at lowering systolic blood pressure. 

Flaxseed

Rich in fiber, omega-3 fatty acids, and antioxidants, flaxseed is definitely a super food. All of those nutrients have proven to be effective at lowering blood pressure and improving cardiovascular health. One meta-analysis found that supplementing with flaxseed reduced both systolic and diastolic blood pressure. Another study found that taking 30 grams of ground flaxseed daily over a 12-week period helped lower blood pressure and improve heart health. 

Garlic

Garlic’s active compound allicin works to relax blood vessels, improve circulation, and lower blood pressure, according to researchers. Studies indicate that garlic supplements, especially aged garlic extract, have been effective at reducing systolic and diastolic blood pressure. Additionally, garlic supplements, either alone or in conjunction with blood pressure medications, may reduce the risk of cardiovascular episodes related to high blood pressure, such as stroke or heart attack, by 15 to 40%. 

Cardamom

Cardamom seeds are naturally rich in anti-inflammatory and antioxidant compounds that help to improve circulation and relax blood vessels. One study found that cardamom supplementation led to modest reductions in systolic and diastolic blood pressure. It is possible that cardamom may regulate blood pressure by acting as a calcium channel blocker and stimulating the production of nitric oxide, two things that support healthy blood flow.

Ginger

The antioxidants and anti-inflammatory properties reportedly help to lower blood pressure. It helps to improve circulation, relax blood vessels, and reduce inflammation. Several studies found that supplementing with ginger may reduce systolic and diastolic blood pressure in a positive way. Small, short-term research studies suggest that it’s beneficial to supplement with three grams or more of powdered ginger daily to manage blood pressure.

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Walking is one of the most underrated forms of exercise. Everyone can do it anywhere, any time. This form of exercise may not be as impactful as a full-body, high-intensity interval workout or long distance run, but walking does do surprising wonders for the body. Walking aims to improve cardiovascular health by strengthening the heart and improving circulation. Walking also benefits your mental health, releasing endorphins that boost your mood to improve the overall mental state. 

There is something to be said about getting out of the house or office to go for a walk. It’s like a release that frees your mind and body from the confines of home or work. Research confirms that changing scenery, especially if you can see nature, has positive effects on mental health. As far as from a physical standpoint, walking in the middle of the day can help reduce the risk of lower back and knee pain, particularly if you do it on a regular basis. 

It is very exciting to see more and more research emerging about the benefits of walking. Ideally, you should aim to get 150 to 300 minutes of moderate-intensity exercise each week, which basically means each walk can last 30 minutes. Aim for about 5,000 steps or more per day. If you regularly hit that mark, consider the following tips to make your walk more effective. 

Try Interval Jogging Or Speed Walking

If you don’t want to engage in a full 30-minute jog, consider incorporating a faster pace at select times during your daily walk. Health experts suggest that doing interval-based training during your walk can improve cardiovascular health. You can walk for two minutes and then speed walk for 30 seconds to one minute. Continue alternating between walking and fast walking, or even light jogging, and you will notice the difference in how your body feels. You can increase the interval times as your body adjusts to the new walking regimen. 

Walk Along A Hilly Path

Sure, walking on flat ground is perfectly fine, especially if you have knee or foot issues. Walking downhill can help improve muscle strength in your lower extremities, in addition to reducing the stress on the cardiovascular system. If you don’t have hiking trails accessible to you, find a hilly neighborhood and you’ll be good to go. Interestingly enough, walking downhill puts less stress on your breathing and heart rate. Walking uphill, on the other hand, challenges the cardiovascular system and can benefit people with knee problems. No matter if you are going downhill or uphill, remain consistent with your routine so that your body can get used to walking in hilly areas. Lastly, don’t be afraid to return to a flatter path every now and again to make life easier on yourself. 

Maintain A Quick Walking Pace

Movement is better than no movement at all, but walking at a snail’s pace will not enhance your walk. Walking briskly counts toward your 150 minutes of moderately-intense aerobic activity that health experts recommend. It can be tricky to know your heart rate during your walk, but a great way to keep up the quick pace is by listening to upbeat music. Push yourself by listening to songs that are at least 100 beats per minute (BPM) and you will move with the music. You can search the web or streaming platforms for songs with that BPM. If that pace is a little too quick for you, you can slow down every other song to help maintain consistency. The last thing you want to do is stop walking!

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The mighty pineapple is more than a drink garnish or beach snack. It is as nutritious as it is delicious and tropical, delivering a hefty dose of vitamins and minerals in every bite. Pineapple provides lots of vitamin C, vitamin B1, potassium, manganese, and an array of other compounds that may offer protection from disease formation. In fact, pineapple has been used as a remedy for everything from allergies to indigestion.

What Is Pineapple?

Besides the health perks, pineapple is relatively easy to find, inexpensive, and very versatile. Researchers refer to pineapple as the most economically significant plant in the Bromeliaceae plant family. Most of the fruit’s healing powers come from bromelain, a protein-digesting enzyme, specifically a protease enzyme. Most of the bromelain is found in the core, with lesser amounts existing in the more edible fruit. 

For many years, pineapple has had a place in many homeopathic remedies. The reason for this is because its compounds work to break down proteins into smaller amino acids and peptides in the body. In fact, studies have found that pineapple acts as an anti-swelling and anti-inflammatory agent. It is also a great source of bioflavonoids, tannins, and phytochemicals, which work to fight oxidative stress. 

High In Fiber

Studies show that consuming foods that are rich in fiber can help lower your risk of chronic diseases, including colorectal cancer. Fiber also helps you feel full by regulating your blood glucose levels. The high fiber content and nutritional value means that you will feel full without consuming a lot of calories. Does that make pineapple a weight loss food? Not entirely, but it can help promote regular bowel movements and reduce bloating. 

Works To Protect Against Cardiovascular Disease

According to several studies, pure pineapple juice exhibits cardioprotective properties. Researchers attribute this ability to the high vitamin C and potassium content. High potassium intake is associated with lower risk of high blood pressure, stroke, and cardiovascular disease. Potassium also helps to protect against muscle loss, reduce the formation of kidney stones, and preserve bone mineral density. A randomized, single-blind, controlled study in Iraq observed 52 obese adults with type 2 diabetes. They were treated for over eight weeks, with the intervention group receiving 500-milligram bromelain capsules twice daily, in addition to their regular metformin regimen. The controlled group only received metformin. After eight weeks, the bromelain group showed significant reduces in body max index and improvements in insulin resistance. 

Offers Nutrients For Mental Health

A study from 2020 found that consuming fruits and vegetables with a lot of nutrients may be crucial in preventing depressive disorders. Complex carbohydrates and antioxidants found in pineapple may help reduce symptoms of depression and anxiety. Tryptophan, an amino acid, in pineapple has demonstrated an ability to boost your mood and increase feelings of happiness. Consuming enough tryptophan, in addition to the other nutrients in pineapple, may benefit your neurological system by encouraging the production of hormones that boost your mood.

Reduces Inflammation

Pure pineapple juice may help those suffering from arthritis and joint pain. Once again, the enzyme bromelain is the reason! It exhibits strong anti-inflammatory and analgesic properties. It is also beneficial for treating sports injuries, including sprains. Essentially, bromelain works to block metabolites that cause swelling. It also helps to decrease active swelling by activating a chemical in the blood that breaks down fibrin, which ultimately reduces swelling. One study on patients with sinusitis found that bromelain increased recovery time significantly faster than standard therapy. 

Aids Digestion

Yet again, you can thank bromelain for this! Pineapple works to break down protein into peptides and amino acids. In addition to benefitting overall digestion, pineapple may help ease the symptoms of acid reflux and ulcerative colitis. That suggests that bromelain can modulate inflammatory signaling in the colon tissue, potentially reducing inflammation associated with ulcerative colitis. Bromelain also seems to help prevent autoimmune responses that result from common food allergies. Several studies indicate that eating pineapple may help people who have celiac disease, an allergy to gluten, due to the presence of bromelain. 

Rich In Vitamin C

Although pineapple doesn’t have a lot of calories, it does boast a lot of vitamin C. Not only does vitamin C work to encourage the formation of collagen, but it also supports immune function and minimizes cold and flu symptoms. Several studies suggest that children and adults who consume fruits and vegetables with high vitamin C content may experience protection against infections, both viral and bacterial. Vitamin C is water-soluble that helps maintain the health of the body’s connective tissues. It also acts as an antioxidant, working to fight free radicals and synthesize collagen.

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No matter how old you are, a fall can affect your quality of life. It all depends on how you fall and the surface on which you fall. When you are over the age of 65, though, even minor falls can result in major injuries, such as hip fractures, head trauma, or broken bones. One report found that one in four older adults fall annually within the United States. After you fall once, your chances of falling again double. 

Besides compromising independence and quality of life, falls can bring about financial worry. That all depends on the extent of care that you require while recovering from the fall. The following tips can help you reduce your risk of falls, whether you are at home, a care facility, or out and about. 

Fall-Proof Your Home

The National Council on Aging (NCOA) reports that most falls occur within the home. Fall-proofing the home doesn’t mean that you have to do extensive renovations or anything like that. There are simple changes you can make, such as the following:

• Add better lighting
• Increase the placement of light controls to avoid walking to switches
• Keep walking areas free of clutter
• Install railings on both sides of any stairs/steps
• Mount grab bars in high slip areas, such as the bathroom
• Use motion- or voice-activated electronics
• Place cookware and high use items in places that are easy to reach
• Use night lights
• Attach carpets firmly to the floor with nonslip pads
• Wear nonslip footwear
• Secure cords out of the way
• Maximize open space by rearranging your furniture

Keep Your Hands Free

Your hands are some of the best tools you have for keeping you upright. If you stumble, you instinctively reach out to grab onto something for stability. Unfortunately, that is also why a lot of people break their hands and wrists. They attempt to brace themselves on the ground, instead of rolling. That said, keeping your hands free means that you can easily grab onto something if you lose balance. Keep your hands available at all times by using backpacks or shoulder bags when possible. Consider taking more trips to and from the car if you buy groceries, only carrying one or two things at a time. You can also use a grocery delivery service that brings items straight to your door.

Engage In Balance And Strength Training Exercises

As you age, your physical capabilities decline. Available data suggests that muscle mass loss occurs at about 1% annually, with up to 50% loss by the age of 80. Some older adults also develop sarcopenia, a musculoskeletal disorder that causes declines in muscle mass, performance, and strength beyond what occurs as part of the natural aging process. The body changes with the decrease in strength, which is why balance worsens. For this reason, it is beneficial to keep up with balance, strength training, and cardiovascular exercises. Doing various movements that encourage core strength can help you maintain strength and stability. 

Improve Sleep Hygiene

According to researchers, poor sleep is linked to an increased risk of falling across many age groups. Poor sleep can cause daytime sleepiness, attention problems, and poor balance, all of which increase the risk of falling. There are many ways to improve your sleep, but some common recommendations are listed below:

• Limit screen time or blue light exposure at least one to two hours before bed
• Stick to a pre-sleep routine
• Go to bed and wake up around the same time every day
• Skip caffeine, alcohol, and large meals before bed
• Limit daytime naps, especially those in the late afternoon
• Go to bed only if you are tired
• Keep your bedroom cool, dark, and peaceful
• Exercise regularly, even if it’s just a neighborhood walk

Use Support Equipment

Canes, rollators (a type of walker), scooters, and regular walkers can be useful supportive devices that reduce falls. Within recent decades, mobility devices have made substantial improvements. Walkers are very lightweight and easily transportable. Newer scooters are now capable of higher speeds and smoother movement on uneven terrain. A walking cane can also encourage you to stay active, while providing support at the same time. If you love animals, consider getting a service dog to improve quality of life.

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If you operate like most people, then you have to get out and do things during the summer. Moving your workouts outside allows you to embrace both the benefits of exercise and being in fresh air and nature. That is especially true if you go on scenic hikes, swim in lakes, or head to the beach. Although working out in the heat can bring about certain risks, it also brings a host of benefits, which we detail in this article. 

You do not have to be a full-blown outdoors person to want to exercise outside. If you choose to train outside in the heat, you can reap several benefits, despite the challenges that it presents. Continue reading to learn about the top five benefits of exercising in the heat.

Enhance Mental Strength

When you run on the treadmill indoors and the air conditioning is going strong, you may get comfortable. That isn’t to say that running is easy, but you don’t have to face the elements, nor do you have to face uneven terrain. Running outside is a different experience, no matter the temperature. Training in the heat, though, requires you to adapt to the discomfort. In doing so, you actually build mental strength that you can transfer to everyday life, which helps you be more resilient overall.

Burn More Calories

The body’s temperature elevates a little more outside in the heat than it does inside an air-conditioned gym. That ultimately increases the body’s metabolic rate, and the body also has to work harder to cool down. In order to do both of those things, the body needs to burn more calories, which makes it a little easier to lose a couple pounds. Note that this is a temporary calorie expenditure and should not replace long-term strategies like strength training, consistent aerobic activity, and healthy diet. 

Increases Sweat And Blood Circulation

When you are in hot weather, what do you notice? You sweat, right? The body’s natural response to heat exposure is increased sweat production and blood circulation. By learning to adapt to these circumstances, you train the body to become tolerant and familiar with a range of temperatures. Plus, working out in the heat can help improve heart rate and sweat rate, two things that boost cardiovascular health. 

Improve Endurance

Becoming more comfortable in an uncomfortable setting is the name of the game if you want to push your body. By pushing through the discomfort, you can improve your tolerance for tougher workouts. According to research, people who are more acclimated to heat and fully hydrated have less body heat storage and perform optimally during exercise-heat stress. Additionally, one study conducted on elite athletes shows that heat training increases the production of hemoglobin, a protein that carries oxygen to the body’s organs and tissues. That process helps to improve cardiovascular endurance. 

Encourages Detoxification

Research indicates that people routinely have sweating rates of one liter per hour when working in hot weather. The increased sweat rate actually encourages detoxification, allowing the body to get rid of excess toxins in the body via sweat. While this is beneficial, don’t forget that you must replenish fluids after expelling that much sweat. Drink plenty of water and consider adding electrolytes, or consuming electrolyte-rich beverages like coconut water, in order to enhance hydration and replenish minerals.

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If you have high blood pressure and want to lower it naturally, one of the first recommendations from healthcare professionals is to reduce your salt intake. That’s not terrible advice, especially considering that excess sodium in the body can contribute to higher blood pressure levels. Adding more potassium to your diet may be an easier, more effective way to reduce blood pressure than simply cutting salt intake, according to a new study. 

The study was published in the American Journal of Physiology-Renal Physiology and builds on existing research. Potassium and sodium work together to regulate blood pressure. People who have high blood pressure are often advised to eat less sodium, but focusing on potassium-rich foods may have a greater impact on blood pressure than simply cutting sodium. Continue reading to learn what the research found. 

What Does The Research Say?

For the study, researchers looked at how the ratio of potassium to sodium impacts the body. Study authors used a mathematical model to simulate how different sodium-to-potassium ratios affected bodily systems, including the renal system, cardiovascular system, and gastrointestinal system. Researchers found that higher amounts of potassium helped lower blood pressure, even with “high” or “normal” levels of sodium intake. Whenever potassium intake increased, regardless of sodium levels, blood pressure dropped. 

When researchers adjusted for sex and mathematical models, they noticed a big difference. Men were more likely to have a greater reduction in blood pressure after increasing potassium-to-sodium ratio than premenopausal women. This is a key differentiation because blood pressure tends to increase naturally after menopause. All of that said, take these findings with a little grain of salt, given that they were computer models. These types of models simulate the human body, but they are merely an approximation of human physiology.

The Science Behind Potassium, Sodium, And Blood Pressure

Understanding the balance of sodium and potassium in the body and how those minerals relate to blood pressure is not new. Researchers have been examining the relationship between these nutrients and blood pressure levels for some time. Consuming too much sodium causes your blood vessels to fill with water, swelling their blood volume. That causes your blood pressure to increase, which can damage blood vessel walls and lead to plaque buildup in the arteries. That impedes healthy blood flow and puts stress on the heart over time. 

Potassium actually has the opposite effect, relaxing blood vessel walls and reducing tension in the arteries. Cardiologists agree that potassium helps blood circulate more easily within the arteries. Sodium and potassium work together through the kidneys, which have specialized proteins (transporters) that use potassium to eliminate sodium from the body via urine. That means that the more potassium you eat, the less sodium the body retains. 

Potassium-Rich Foods

There are potassium supplements, but they come with some potential safety risks. Getting potassium via your diet is the best way to go. The FDA’s daily value for potassium is 4,700 milligrams (mg), while the American Heart Association (AHA) recommends a daily intake of 3,000 to 3,500 mg per day for high blood pressure patients. The average adult does not meet this amount. Cardiologists suggest men to consume 3,400 mg of potassium per day and women to consume at least 2,600 mg per day. 

When it comes to potassium, bananas get all the glory. One medium banana delivers 422 mg of potassium. That said, there are many potassium-rich foods that can help lower blood pressure. Apricots, lentils, baked potatoes, spinach, and salmon are great potassium-rich foods to consume. Start slowly, making a potassium-rich swap each meal. For breakfast, enjoy bananas instead of strawberries. Swap spinach for iceberg lettuce in your lunch salad, and add kidney beans or lentils to your dinner. 

In addition to consuming more potassium-rich foods, it is best to cut your sodium intake to 1,500 mg per day, especially if you have high blood pressure. Try to eat out less, as that is where you can really go crazy with sodium consumption. Replace salt with other seasonings to add more flavor to the food you cook. You can also click here for other recommendations on how to reduce salt intake.

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