The start of 2025 may be three months behind us already, but there is a lot of year left to make your resolutions become reality. Most people don’t feel that way by now, especially if their goal was to lose 20 pounds within the first three months of the year. There is no need to get discouraged because difficult things take time. If weight loss was easy, then everyone would do it without any issues!

Regarding weight loss, a lot of emphasis is placed on diet, and rightly so. If you eat unhealthy foods that make it harder to lose weight, you are only shooting yourself in the foot. For your own health, we encourage eating whole foods that offer a diverse mix of nutritional benefits. Take it one step further and focus on consuming the rainbow, e.g. a lot of different colored fruits and vegetables. 

It’s time to reframe what you know about weight loss, well, to a certain degree. Exercise is truly the non-diet-related factor that can influence how much you eat. Continue reading to learn more. 

How Does Exercise Influence Weight Loss?

When you think about exercising for weight loss, you most likely think of burning calories or increasing muscle mass. Interestingly enough, different research studies and reviews concur that exercise may also contribute to weight loss by regulating hunger and feelings of fullness. For example, a 2021 review noted that physical activity could modulate resting satiety and hunger in older adults. A separate 2018 study found that exercise facilitated weight control, partially by regulating appetite. 

Previous research from 2011 found that mixed-intensity aerobic exercise was temporarily able to reduce hunger sensations. Researchers also noted a reduction in acylated ghrelin (the hunger hormone) and relative food intake. Varying the intensity of your exercise, in theory, could be useful in terms of losing weight. 

How To Apply This Research

If you want to get more of a handle on your weight loss this year, make sure to include adequate exercise in your daily life, but don’t forget to vary your movements and workouts. Not only is exercise an effective way to regulate your appetite, but it also helps to keep your body strong. 

Given the available research on this topic, researchers concur that resistance training, low-intensity cardiovascular exercise, and high-intensity interval training (HIIT) are great places to start. In addition to exercising for appetite regulation, consider keeping your hunger in check with our Metabolism Booster. This herbal supplement can assist with weight management, thyroid and liver function, and may aid in optimizing digestive health. Promoting healthy metabolic pathways may just help you maintain healthy body composition. 

Here’s What To Know

If you want to make weight loss one of your wellness goals for 2025, balance is everything. That statement can be applied to most things in this life, but it is especially true for weight loss. Strike a balance between exercise and healthy eating habits and you will get closer to your goal each day. Make sure to get enough movement every day because if you are eating right and the pounds are not dropping, lack of exercise may be the culprit. Go ahead and break a sweat to drop those pounds! We believe in you!

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Erectile dysfunction (ED) refers to the inability to maintain an erection firm enough for sexual activity. That said, it is not uncommon to experience occasional difficulty in the bedroom. If it happens frequently and disrupts your sex life, your doctor may diagnose you with ED.

This article, while not entirely focused on ED as a health condition, recaps a new study involving men who were treated for prostate cancer. Could regular aerobic exercise and resistance training cause significant improvements in sexual function in men treated for prostate cancer? According to a recent study, this type of intervention for men with prostate cancer could help them avoid sexual dysfunction. 

Most Men Experience ED After Prostate Cancer Treatment

Health experts note that nearly all men will experience some level of ED for the first several months following prostate cancer treatment. Most men return to their pretreatment sexual function within a year, but a significant amount of men do not. ED is a common issue that affects prostate cancer patients, but it is not solely associated with these men. ED can result from relationship issues or mental health issues as well. The reason it is more common in prostate cancer patients is because they are not typically offered health interventions to improve sexual function. 

Study Participants Exercised Three Times Per Week For Six Months

The study participants included 112 men diagnosed with prostate cancer with a median age of 66. Participants were divided into randomized groups to receive one of three interventions:

• Six months of supervised and self-directed resistance training and aerobic exercise.
• Standard medical care
• Six months of supervised and self-directed resistance training and aerobic exercise. This group also included a short, one-time educational session that covered coping strategies for challenges related to cancer treatment. The session also covered stress management tools and goal-setting tools to aid sexual rehabilitation.

In the two groups participating in resistance training and aerobic exercise, they worked out three times per week during the six-month period. Participants engaged in 20 to 30 minutes of cardiovascular training for the aerobic portion at moderate to vigorous intensity. They used rowing machines, cycling machines, treadmills, and similar equipment. During the resistance training portion, participants engaged in six to eight weightlifting exercises targeting upper and lower body muscle groups. Additionally, the participants were encouraged to exercise on their own in order to meet the suggested 150 minutes of moderate-intensity exercise per week. 

The Findings

Researchers observed that exercise was able to improve erectile function by 5.1 points on average. This measurement is from the International Index of Erectile Function (IIEF), which is used to measure sexual health, particularly erectile function. Experts note that function is scored on a scale of 1 to 30. The higher the score, the better the function. A four-point improvement is necessary to note clinical differences. 

Erectile function was more significant in for the subgroups who received additional androgen deprivation therapy and radiotherapy for their prostate cancer on top of engaging in exercise. These results were compared to those who underwent a prostatectomy, which is a surgical procedure that removes all or part of the prostate. 

The men who reported lower levels of sexual desire, sexual satisfaction, and overall satisfaction prior to the start of the study benefited more from exercise. By regularly engaging in exercise, the participants also experienced a reduction in weight gain. They also experienced improved muscle strength. Finally, the educational session informing participants of mental techniques did not make a difference for ED symptoms. 

Frequent Exercise Benefits Blood Flow

Consistent with existing research, this study confirmed the link between exercise and improved sexual function. This is more related to an overall link between cardiovascular health and sexual function. For example, earlier research found that yoga was able to improve ED in men with prostate cancer, and in older men without prostate cancer. Based on this research and other studies, health experts concur that men with ED benefit from improving cardiovascular fitness and overall circulation. Additionally, improving blood flow should translate to better erectile function.

If you are a man experiencing issues with the prostate or erectile dysfunction, Dherbs may be able to assist you on your health journey. For example: 

• Prostate Formula contains a special formulation of herbs that contribute to the health of the male reproductive system, especially the prostate. It may help maintain healthy urine flow, while aiding the natural cleansing and nourishment of the male reproductive system. 
• Jackrabbit is an all-natural formula that is designed to help support the male libido and stamina. It may help to naturally support the male reproductive system, improve overall energy, and encourage a healthier libido naturally.
• Sword Vitality XXL Extreme Cream is the last product that may help increase stamina and vitality for men. It’s a topical cream that works to increase blood flow to male reproductive organs. 

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The big day of feasting will be here before you know it. You can go into Thanksgiving guns blazing, or you can take a more prepared, methodical approach. Although the former is more common, the latter may help you feel less bloated and better about yourself. Should you find yourself slipping into a food coma after gorging 3,000+ calories, you will need the tips in this article to get you back on track.

When you finally peel yourself out of bed after a reckless night of feasting, there are a few ways you can tackle the day. The first option is to lounge about and continue to pick at leftovers. The second option is to rise before dawn and race to take advantage of in-store Black Friday deals. Now, the third option is truly what this article is all about: getting yourself out of bed, donning your athletic clothes, and readying yourself for a workout. Continue reading for a step-by-step guide to working out the morning after Thanksgiving.

Start Slow

Whether you are a routine gym rat or someone who walks on occasion, there is no need to go hard straight out of the gate. That is especially true after you put your body through a night of excessive caloric intake. You won’t have a lot of energy and the body will have spent most of the night digesting all of that food and drink. Ease into your workout, starting with a gentle walk around the block a few times. There is no need to hit the neighborhood block in a full sprint. Once you engage in some mild cardio, you can decide how you proceed from there. 

Get In Your LISS

Low-impact steady state (LISS) aerobics can help warm up your body and elevate your heart right. When you get your blood pumping, you get your digestive system rolling. Consider pedaling on an exercise bike, or head out on a bike ride around the neighborhood. Jogging or running will cause your stomach to bounce, which isn’t something you want after a night of heavy eating. Begin your LISS at a leisurely pace for about five minutes. You’ll start to feel better at that point, and then you can increase your speed and resistance. Ideally, your aerobic workout should last 15-20 minutes. 

Time To Train

Once you finish your 15 minutes of aerobics, get ready to hit the weights for some strength training. You probably won’t have the energy for high-intensity interval training (HIIT), or even a full-body workout that leaves your muscles tired. Ideally, you want a moderate-intensity circuit that helps to target all your major muscle groups, while also working the cardiovascular system. Try the following circuit in the order as the exercises are listed. Complete the following three groups twice and your body will feel way better than it did after the big meal. 

First group:

• Bench press 3 sets of 10 reps (3×10)
• Standing rows 3×10
• Bodyweight lunges 3×10 per leg

Second group:

• Military press 3×10
• Barbell bicep curls 3×10
• Bodyweight squats 3×10

Third group:

• Tricep extensions 3×10
• Cable lat pull-downs 3×10
• Leg press 3×10

Time To Digest

Your tummy may or may not feel iffy the morning after Thanksgiving. That is why you must hydrate with water from the moment you wake up. Try your best to avoid dehydrating beverages, such as alcohol, caffeinated drinks, and soda. Replenishing the body with water will help you detox all of that alcohol, turkey, pie, and stuffing from the night before. Consider a green smoothie for breakfast, or some chia pudding or oatmeal. In addition to water, your digestive tract is begging for fresh ingredients and fiber!

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Whether you are a weekend warrior or an everyday gym rat, incorporating exercise into your weekly routine invites a long list of health benefits. According to a recent study, one or two longer exercise sessions on the weekends may be as beneficial for brain health as working out more frequently throughout the week. 

For the study, the researchers looked at survey data collected from roughly 10,000 people in Mexico City. The participants began the survey when they were an average age of 51 and cognitively healthy. During the 16-year follow-up period, nearly 2,400 participants developed mild dementia. Compared to participants who did not exercise at all, the weekend warriors who logged one to two hours of exercise per week were 13% less likely to develop dementia. 

Moderate To Vigorous Exercise Has The Biggest Impact

Researchers noted that the total duration of physical activity matters more than the pattern for disease risk, which includes cognitive decline. Health experts advise that 150 minutes of moderate-to-vigorous physical activity per week is a good rule of thumb. Ideally, you sustain the same effort of moderate intensity throughout the entire workout. That means that you are able to complete sentences during the workout, but you may be just out of breath so that you do not have the effort to sing. 

The researchers did not look directly at exercise intensity or focus on the benefits of exercising for 150 minutes per week. Additionally, the study did not aim to prove whether weekend warrior workouts directly benefit brain health. With that information in mind, the study authors still concluded that middle-aged people could reduce their dementia risk by 13% by simply exercising at least once or twice per week. A total sedentary lifestyle increases the risk of health problems, including those related to cognition. 

Concentrated Exercise Promotes Brain Health

One limitation of this study was that it relied on the participants to accurately recall and report their exercise habits. The study authors did not objectively measure how often participants worked out, nor did they measure the intensity of workout sessions. It makes sense, though, that the weekend warrior workouts may contribute to long-term brain health. Additional benefits of weekend workouts include improving cardiovascular fitness, managing blood sugar, building lean muscle, and maintaining a healthy weight. 

Now, there are still some researchers who warn that the weekend warrior workout pattern may not prevent cognitive decline. Concentrated activity, however, had associations with lower risk of cognitive impairment that were just as beneficial as those observed with regular activity. More research is necessary on this topic, but this study shows promise and reaffirms the fact that exercise promotes a healthy brain and body.

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If you scroll through social media, you will most likely see a lot of fitness-inspired content. Perhaps you see a girl or guy flexing in the mirror or demonstrating a workout routine you can do anywhere, any time. Other times, you might see a split screen that shows a person deadlifting in the gym with dumbbells on the left. On the right side, it may show an older person bending over to pick up groceries with ease. The caption may read, “I do this when I’m younger so I can do this when I’m older.”

That type of video is intended to inspire people to stay active throughout their lives. This form of “fitspo” speaks to the fact that not enough people practice resistance training as they get older. Engaging in resistance exercises can help keep your bones and muscles strong. Not to mention, it can help reduce the risk of sarcopenia. 

What Is Sarcopenia?

Sarcopenia is characterized by a rapid loss of muscle mass and function. Researchers note that between 5% and 16% of people over the age of 65 are living with sarcopenia. Some health experts suggest that that is a low estimation. It can affect 20% of people by age 60, and 50% of people by age 80. 

Because most people do not regularly test muscle health, knowing sarcopenia’s true presence is difficult. You cannot just look at someone and tell that they have sarcopenia, because different body types store muscle mass differently. You would need a couple advanced tests to determine changes in musculature. That is why experts stress the integration of more accessible tools for the average person. That is likely years and years away, though. 

Is Sarcopenia Preventable? 

Experts predict that sarcopenia will only become more common in the future. The reason for this prediction is due to the increasingly sedentary nature that is tied to technology. Additionally, the rapid increase in GLP-1 drugs, such as Ozempic, may indirectly cause a decline in muscle mass. Roughly 25% of patients who use GLP-1 drugs can expect to lose lean muscle mass in addition to fat, especially if they do not follow a healthy lifestyle. 

Sarcopenia is relatively common, and may become more common in the future, but that does not mean it is inevitable. It is natural to lose a little less than 1% of lean muscle mass per starting at age 30. Experts note that you can fight this with the right habits. Continue reading to learn how to reduce your risk of sarcopenia as you age. 

Eat High-Quality Protein At Every Meal

You cannot build or retain muscle if you do not consume protein. Protein requirements may vary depending on age and level of physical activity. Generally speaking, nutritionists suggest that people should consume 25-30 grams of protein at each meal to promote healthy muscles. Spacing out your protein can ensure that your body receives a steady source of amino acids, which are necessary for building muscle. Most Americans, however, tend to eat most of their protein at dinner. Great sources of protein include quinoa, legumes, pea protein, tempeh, tofu, wild caught fish, some vegetables, and whole grains. 

Strength Train A Couple Times Per Week

Cardiovascular exercise benefits heart health and can improve circulation, but strength training is necessary to maintain muscle protein synthesis (new muscle growth). You can do resistance training with or without weights, for example, bodyweight squats, push-ups, pull-ups, etc. Ideally, experts encourage two to three days of resistance training per week to encourage optimal muscle strength and function. Split up workouts to focus on different muscle groups, such as upper-body day, lower-body day, and full-body day. You can level up your workouts as you progress. For example, you may start with a barbell squat without weights. A couple weeks later, you may find that you have a 25-pound plate on each side of the bar. Kettlebell exercises are also great full-body workouts that can also increase core strength. The main thing is to be consistent to maintain your progress. 

Take Recovery Seriously

If you take your workouts seriously, then you should do the same for your recovery. You don’t just bounce back after a workout if you don’t practice the proper recovery methods. The body requires time to heal and get stronger. Treat recovery days the same way you treat workout days. Make sure that you stretch, tend to sore muscles, and sleep enough each night and you will see a huge difference. 

If you plan on combating muscle loss that comes with age, make sure to engage in resistance training, eat enough protein, and optimize your recovery. The more you prioritize strength as you age, the better off you’ll be later on in life. You’ll be able to have more independence to do the things you want to do!

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A new study suggests that the key to a longer life may be in the types of fats you eat. Specifically, dietary fat from plants, not animals, proves to be much healthier for the body. For the study, researchers observed more than 400,000 adults over the course of two decades. The study began when the participants were 61 years old on average. During the study period, about 185,000 people died, and 59,000 of those deaths were attributed to heart disease. 

Researchers observed that participants who consumed the highest intake of plant fats were 9% less likely to die during the study period compared to those who ate the least of those foods. Participants who ate the most plant fats were also 16% less likely to die from heart disease during the study. People who consumed the highest amount of animal fats were 16% more likely to die of all causes. They were 14% more likely to die of cardiovascular causes than people who ate the smallest amount of animal fats. 

Benefits Of Plant Fats

The study was not a controlled experiment designed to prove how specific fats could be harmful or beneficial. There are, however, several good reasons to consume plant fats, one of which being that you are less likely to die from premature death. A person who consumes a higher percentage of plant fats tends to consume more plant-based foods than animal foods. That aligns with the fact that whole grains, vegetables, fruits, and legumes can benefit heart health. 

Additionally, plant-based fats are unsaturated fats. Consuming a higher ratio of unsaturated to saturated fats has been associated with improved lipid metabolism and better cholesterol levels. When researchers examined plant fats and animal fats, they found that plant fats helped increase longevity. Plant fats come from whole grains and certain vegetable oils, such as olive or avocado oils. 

Benefits Of Vegetable Oils And Grains

During the study, people who got most of their fats from grains were 8% less likely to die of all causes. They were also 14% less likely to die of cardiovascular-related problems, especially compared to people who consumed the smallest amount of plant fats. Similarly, people who got most of their fats from vegetable oils were 12% less likely to die of all causes, and 15% less likely to die of cardiovascular problems. 

Olive oil, peanut oil, and avocado oil, in addition to others, are common in plant-based diets. The important takeaway is not to just use those oils with animal fats; rather, it is to consume less animal-based fats overall. Certain animal fats stood out in the study, particularly because they had a stronger link to premature death. Participants who consumed the highest amount of dairy fat, for example, were 9% more likely to die of all causes. They were also 7% more likely to die of cardiovascular causes than participants who consumed the least amount of these fats. 

Some sources of animal fats, such as red meat, have been linked to a higher risk of premature death. People who want to reduce the risk of heart attack or stroke should limit their intake of red meat and avoid egg yolks, according to dietitians. Egg whites are acceptable, as they do not contain the cholesterol that exists in yolks. 

How To Increase Your Intake Of Plant Fats

Looking to reduce your intake of animal fats and increase your intake of plant fats? It is best to start off slow, for example, adopting a meatless Monday habit. You will only eat plant-based foods on Mondays, and you can build on that as you get more familiar with plant-based foods. Red meat and processed meats are linked to a wide variety of chronic health conditions that can reduce your overall lifespan. 

What does that mean for your diet? Well, keep in mind that you can still be unhealthy and eat plant-based foods. Increase your consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy plant oils. Use olive oil instead of corn oil. Replace ground beef with lentils. Put chickpeas in your salad in place of grilled chicken. Switching up your eating habits may just add years to your life!

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Known as the “silent killer,” high blood pressure affects about 45% of American adults. Data from 2017 to 2018 revealed that it was higher among men than women. About 70% of Americans will have high blood pressure at some point in their lifetimes. Only one in four patients with elevated blood pressure levels will have blood pressure under control. 

Medical experts call it “the silent killer” because it usually doesn’t exhibit symptoms. It does, however, increase the risk of life-threatening cardiovascular diseases, including heart failure, ischemic heart disease, and peripheral artery disease. It’s well-established that high blood pressure affects the heart, but new research indicates that it also affects brain health. Continue reading to learn what the latest research says about the relationship between high blood pressure and cognitive decline, and how you may be able to manage heart and brain health simultaneously. 

The Link Between High Blood Pressure And Cognitive Changes

Several studies indicate associations between high blood pressure and cognitive decline, dementia, and possibly Alzheimer’s disease. Researchers note that the evidence is strongest between high blood pressure and cognitive outcomes during middle age. The links are less clear in older age, according to doctors. High blood pressure also increases the risk of stroke and not-so-silent stroke-like changes that can be seen on brain scans. All of those changes have been associated with cognitive alterations, such as dementia. 

Why Is High Blood Pressure In Middle Age Risky For Brain Health?

Health experts have a few theories as to why high blood pressure in midlife is integral for brain health. One theory is that it represents a time of vulnerability, while another is that people with high blood pressure in midlife likely have it for a longer period of time. Some people have factors that contribute to high blood pressure for years before ever being diagnosed. 

When a doctor diagnoses high blood pressure, a person has reached a tipping point. They have had relatively normal blood pressure (even if slightly elevated) and the body has adjusted to maintain normal changes under pressure. All of a sudden, though, the body can no longer adapt and some sort of intervention is necessary. Diet and exercise can help manage blood pressure, but some people require medication if they cannot keep levels in check with natural remedies. 

By examining data, researchers found that the trajectory for developing high blood pressure was similar. People generally have stable blood pressure until the systolic pressure (top number) approaches a range of 120 to 125 millimeters of mercury (mmHg). Once a person passes that threshold, blow pressure increases at a relatively rapid rate until hypertension is diagnosed. Other factors that increase hypertension include chronic stress, smoking, lack of sleep, poor diet, and obesity. 

What Happens To The Brain In A Person With High Blood Pressure?

Hypertension can negatively impact the brain in several ways. Long-term hypertension impacts arteriolar and arterial health over time, which increases the risk of stroke or stroke-like changes that can impact overall cognition. Years of elevated blood pressure levels may cause small clots that make their way to the brain. The accumulation of plaque in the arteries also reduces blood flow. 

Researchers note that brain matter tries to adapt to the lack of oxygen that stems from partially blocked arteries. The brain grows support tissue around itself, but it isn’t neurological tissue. It is more akin to scar tissue that develops due to a lack of oxygen. Unfortunately, it doesn’t have the capacity or function that brain cells or neurons have. Although this is an adaptive response, the adaptation can cause its own harm because it is trying to defend itself in a state of low oxygen.

That gradual loss of cognitive function over time can lead to the loss of overall brain matter mass, and occasionally, dementia. Health experts believe that high blood pressure can change the efficacy of blood-brain barrier function. It may even impact how the glymphatic system functions. The glymphatic system, not the lymphatic system, is a pathway in the brain that seemingly removes waste from the central nervous system. It is a newer concept that is being discussed in the medical field. By removing toxins from the brain, you may reduce the risk of Alzheimer’s disease. 

The Takeaway

As of right now, most of the evidence from observational trials shows that there is a cognitive benefit from managing blood pressure. Physical activity and dietary changes are promising for both cardiovascular and cognitive outcomes. A meta-analysis from 2022 found that higher rates of physical activity were associated with decreased risk of all-cause dementia. It also improved vascular function and decreased risk factors for hypertension. 

High blood pressure is but one of the risk factors for cognitive decline that you can control. You can reduce blood pressure via a combination of healthy lifestyle habits, and medication when necessary. It is never too early to talk to your doctor about your blood pressure. Do what you can to keep it in a healthy range, and your heart and brain will thank you.

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High blood pressure, or hypertension, is what medical experts like to call “a silent killer.” The reason for this is because it may never show any symptoms, quietly damaging the body for years. Failure to address the problem can lead to poor quality of life, disability, or even heart disease, heart failure, or stroke. 

When you get an annual checkup, the nurse takes your blood pressure. There is a top number and a bottom number, with the top number referring to systolic pressure and the bottom number referring to diastolic pressure. Blood pressure is measured in millimeters of mercury (mmHg), with a normal reading being 120/80 mmHg. Health experts note that blood pressure is considered high if the reading measures 130 to 139 mmHg/80 to 89 mmHg.

High blood pressure increases the risk of heart attack, stroke, and even cognitive decline, kidney failure, and aneurysms. Because 28% of Americans have high blood pressure and don’t know it, make sure to schedule annual checkups to stay on top of it. Although medication can lower blood pressure, it can cause adverse side effects. Fortunately, there are many ways to naturally lower blood pressure. Continue reading to learn about them. 

Breathe Deeply

If you want to help lower your blood pressure, consider practicing a deep breathing exercise every morning and night. Inhale deeply and exhale fully, which works to kickstart your parasympathetic nervous system, which lowers cortisol levels to help you relax. All it takes is five minutes of your time. If you don’t like sitting down to breathe, consider other meditative practices, such as guided meditation, yoga, or tai chi, to help you relax. Studies suggest that high stress levels elevate renin, a kidney enzyme that raises blood pressure, so check your stress at the door. 

Consider CoQ10

It’s hard to visit the supplement section of a store these days and not see coenzyme Q10 (CoQ10). A review of studies found that CoQ10 was able to reduce blood pressure by up to 17 mmHg over 10 mmHg. CoQ10 acts as an antioxidant that helps dilate blood vessels. Make sure to ask your healthcare professional for supplement guidelines. 

Add Nitrates To Your Smoothie

Don’t rush out to the supplement store for this because a good old-fashioned grocery run will do the trick. Nitrate is a compound that exists in many leafy greens and beets. The body synthesizes nitrate as vasodilator nitric oxide, which relaxes blood vessels and ultimately helps lower blood pressure. One study from 2015 found that people who drank a juice rich in dietary nitrates or a placebo for a one-month period. Those who drank the nitrate juice reduced blood pressure each day and at the end of the study. 

Go For Some Power Walks

Research continues to show that cardiovascular exercise is one of the best ways to prevent hypertension and promote a healthy heart. Vigorous cardio workouts that last 30 minutes on most days of the week can aid your blood pressure-lowering efforts. One study found that hypertensive patients who took walks at a brisk pace were able to lower their blood pressure by 8 mmHg over 6 mmHg. 

Hold The Salt

The U.S. Department of Health and Human Services recommends 2,300 milligrams (mg) of sodium per day or less. Unfortunately, the average American adult consumes more than 3,400 mg per day. In fact, men between ages 31 and 50 tend to consume 4,500 mg of sodium on average, which is nearly double the recommended daily amount. Too much sodium in the body can interfere with its ability to regulate essential nutrients. One study found that people who had more sodium in their urine had higher blood pressure. If you cut down on salty processed foods, such as pizza, deli meats, and frozen meals, you can reduce sodium levels and help lower blood pressure.

Step Away From The Desk

A sedentary lifestyle increases the risk of myriad health conditions and general soreness. If you put in more than 40 hours per week at a desk, you increase your risk of hypertension by 15%, according to a recent study. Working overtime also makes it harder to fit exercise and healthy eating into your daily routine. Consider investing in a standing desk so that you can go from a seated to standing position at will. If you must sit, consider investing in an exercise ball to bounce on while you work. That can help strengthen your core and work your glutes.

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There are so many ways to obtain information about fitness these days. From fitness Instagram accounts to in-depth YouTube videos, there is no shortage of fitness-related content. You can read entire books about how to exercise to achieve your ideal body. The problem is that not every popular training style may bring you closer to your goals. 

Various exercise physiologists concur that certain exercises do not yield desired outcomes for certain clients. That is especially true if people do not do the exercises with the proper form. Although certain exercises may work multiple muscle groups, doing them improperly can increase the risk of injury, or work the wrong muscles groups. To learn about exercises that get in the way of your fitness goals, continue reading.

Bench Dips

If you cannot do full dips, you may consider bench dips as the stepping stone. In theory bench dips tone your triceps, but there is a drawback to this exercise. Many people who do them allow their shoulders to round forward during the exercise. Not only does that increase the risk of shoulder injury, but it also diminishes the effectiveness of the exercise. Get more bang for your buck by mastering push-ups first. Push-ups target your triceps and engage other upper-body muscles. 

Lunges With Bicep Curls

What this exercise entails is stepping into a lunge, doing a bicep curl, and then returning back to a standing position. This is a compound move that would be more effective if you simply separated the exercises. Adding bicep curls to your lunges can get your upper body involved, but they can limit your gains. Biceps are smaller muscles, so you can only curl a light weight while lunging. A better approach is to separate the exercises, performing lunges with heavier dumbbells and then curling with a heavier barbell or dumbbells.

Burpees

This is the exercise that everyone loves to hate. Burpees engage multiple muscle groups, but people do not usually execute them properly. Very few people actually do burpees with proper form, and doing them incorrectly can lead to injuries or general muscle pain. If you want to boost your cardiovascular and strength training, consider doing sets of well-executed squats and push-ups with no breaks in between. Or, you can engage in fully separate cardio sessions on days when you don’t weight train.

Weighted Side Bends

Trying to sculpt those obliques? Your obliques are primarily used to either aid or resist rotation. That makes the lateral movement of side bends less effective for strengthening them. If you want a more effective core workout that targets your oblique, consider a Pallof press, which can promote a stronger core. You can also engage in hip dips, side planks, Russian twists, and bicycles. 

High-Intensity Interval Training (HIIT)

How did HIIT make this list? This type of training is popular because it saves you time, effectively elevates your heart rate, and combines cardiovascular and strength training. If you cram everything into a single, short workout, though, you may limit the benefits of building total muscular strength. HIIT is not always suitable for beginners because it can lead to overuse injuries, or even cellular damage. 

When you combine strength and cardio exercises into one workout, there is a trade-off between the two. Cardio moves have different energy requirements that strength training moves. Strength training is anaerobic and demands short bursts of high-intensity effort, while cardio is aerobic and requires sustained, lower-intensity effort. Combining these two types of exercises can compromise their quality and effectiveness. That’s why it is better to focus solely on strength in a single session if you want to improve muscle growth.

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Summertime, and the eating’s easy. Summer barbecues, outdoor picnics, and beach days are all fun-in-the-sun events that involve food. The food options are not usually the healthiest options, though. With all of the beautiful, nutritious fruits and vegetables available during the summer months, though, you should focus your efforts on consuming as many of them as possible. Leave the hotdogs in the store and grab some seasonal produce!

Some of the fruits and vegetables that ripen during summer can be quite excellent for your heart. The reason for this is because they contain an assortment of antioxidant compounds. 

What Are Antioxidants?

If you are familiar with Dherbs, you know how much we love to discuss antioxidants. If you want to keep your body as healthy as possible, learn to love antioxidants. According to studies, antioxidants protect the cells in your body from damaging free radicals, or oxidants. These molecules are a byproduct of using oxygen and they can be introduced to the body via radiation, tobacco smoke, or environmental pollution. 

Antioxidants work by binding to these free radical molecules, preventing them from damaging other cells in the body. Some examples of antioxidants include:

• Vitamin A
• Vitamin C
• Vitamin E
• Lycopene
• Beta-carotene
• Selenium

The best seasonal produce you can get will be from the farmer’s market, but many local grocery stores offer local and organic produce items. There are plenty of options to choose from this summer, but the following options can help benefit your heart. 

Peaches

A summer classic, peaches come in both yellow and white varieties. The subtle orange hue of the flesh exists because of the antioxidant it contains. That antioxidant is beta-carotene, which the body converts to vitamin A as it breaks the food down. Beta-carotene may help reduce the risk of heart disease and stroke, but studies confirm that it will not help prevent coronary heart disease. 

Cherries

Sticking to the stone fruit family, we have cherries, which only have a limited window of availability of freshness. Both sweet and sour cherries can help decrease inflammation and boost heart health. Some studies suggest that sour cherry juice can drastically help your efforts to reduce the damaging effects, or potential damage, of oxidants. 

Tomatoes

These fruits (technically not vegetables) are high in lycopene, a natural compound that gives them their signature vibrant red color. Because of that, the skin is where most of the antioxidants are. One study found that a higher presence of lycopene in the body was associated with a lower risk of hypertension. Additionally, a separate study found that lycopene may exhibit anti-hypertensive effects in rats without causing hypotension. 

Strawberries

Before we get into the health benefits of strawberries, it is important to note that they usually are high on the Dirty Dozen list. For this reason, health experts encourage you to buy organic strawberries. Strawberries are the quintessential summer berry and contain a lot of vitamin C. As they ripen, they become more red, which means more antioxidants for you! Strawberries may help lower triglycerides and LDL cholesterol in the blood. Berry consumption has also been linked to better gut, immune, and cardiovascular function. 

Blueberries

Blueberries are an easy berry to say yes to if you want to improve heart health and enjoy brain-boosting benefits. The American Heart Association (AHA) encourages people to consume blueberries because they provide lots of fiber, which works to encourage optimal gut and heart health. Blueberries also contain anthocyanins, the antioxidant compounds that give blueberries their blue hue. 

Broccoli

Eating more broccoli is a great way to incorporate more greens into your diet, but it may also encourage healthier heart function. Many studies confirm that broccoli can help lower blood sugar, promote healthy digestion, and boost immune function. Researchers note that broccoli exhibits antioxidant and anti-inflammatory properties that may help support healthy blood pressure levels and lower LDL cholesterol. Broccoli is also rich in fiber, which can reduce your risk of coronary artery disease and cardiovascular disease.

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