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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Whether you asked for a beet recipe or not, we are here to provide an excellent one! Beets can be quite daunting, from the flavor to their ability to stain anything, including your fingers. How do you get past their earthy flavor? That is the simple part: you pair them with sweeter ingredients. In fact, one of the most classic juice combinations is the ABC, or CAB, depending on how you choose to arrange your letters. That is the combination of apples, beets, and carrots. Together, those three ingredients create a beautifully balanced juice.

This recipe is similar, but it calls for strawberries, which bring a lively, sweetly tart flavor to the party. Plus, strawberries provide lots of vitamin C and beneficial antioxidant compounds. In addition to being low in calories and carbs, they also contain fiber and potassium. Beets are also rich in vitamin C, fiber, and potassium, but they are also rich in dietary nitrates, which the body converts to nitric oxide. Nitric oxide is a vasodilator, which helps widen blood vessels, a process that could potentially reduce blood pressure and improve blood flow to muscles. The latter effect would primarily be beneficial for exercise performance and cardiovascular health.

Don’t worry, we did not forget about the carrots. These powerful orange root veggies provide lots of vitamin A, which has been linked to benefitting eye and skin health. Other studies confirm that vitamin A may aid digestion and offer protection against certain types of cancer. Now, what are you waiting for? Let’s make the smoothie and enjoy some deliciousness and beneficial nutrients!

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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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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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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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Generally speaking, every dad knows what to expect on Father’s Day. Socks, ties, coffee mugs, funny cards, and a homemade dinner are generally in store for dads on their special day. While gifts from the family are priceless and honor fatherhood, it’s important for fathers to take charge of their health. They play a large role in shaping their children’s future, so they should be around to see them grow up.

June is Men’s Health Month, making Father’s Day the perfect time to emphasize men’s health. Fathers devote a lot of attention to their children during their lifetime. Statistically, fathers, and men in general, tend to neglect their own health. Looking after personal health is just as important as monitoring the health of children. Several studies confirmed that fathers with poor physical and mental health have a negative impact on their children’s overall well being. 

For Father’s Day, we have five health tips for dads that will help them live happier, healthier lives. Stick around for more Father’s Days when you maintain overall health!

Schedule An Annual Physical

Statistically, men are 24% less likely than women to visit a doctor for yearly physicals. One of the best ways to stay on top of your health is by taking preventative measures. Several surveys concluded that men are 32% more likely than women to end up in a hospital for long-term diabetic complications. And men are 28% more likely than women to be hospitalized for congestive heart failure. Don’t let dad put off doctor visits!

Seek Help For Depression

This tip applies to men who grapple with depression or severe anxiety. It’s important to recognize the signs and symptoms of depression in order to seek help when necessary. For both men and women, depression is one of the leading causes of disease and injury worldwide. Signs and symptoms of depression include feelings of hopelessness, reduced energy levels, thoughts of suicide, and persistent sadness. Anyone who experiences these symptoms should seek help immediately. Many hotlines, support groups, and alternative treatments can benefit mental health. 

Find Ways To Manage Stress

Many health practitioners explain that stress is one of the primary risks of developing depression, heart disease, and chronic inflammation. Excess stress hormones in the body can negatively impact overall health. Fathers and mothers can hold a lot of stress, and certain things their children do only add to it. While there are many ways to naturally reduce stress, each person will have to find their own outlet that invites zen into their life. If you need help getting rid of stress, click here to read about ways to address your stress. 

Consider A Colonoscopy

This is not a fun topic to discuss with dads, but it is a necessary one if they are nearing 50 years old. In the United States, colon cancer happens to be the second leading cause of cancer-related deaths. The Standard American Diet increases waste accumulation in the colon and digestive tract, and this can lead to numerous intestinal disorders, as well as colon cancer. A colonoscopy is an excellent way to screen for colon cancer. Men who are 50 years old or older should consider a colonoscopy, especially if there is family history of colon cancer or inflammatory bowel disease. 

Focus On Cardiovascular Health

If you want dad to keep up with chasing you at the park, make sure he is in great cardiovascular shape. Improving and maintaining heart health requires constant work. From eating the right foods to regularly exercising, keeping the heart healthy is a full-time job. Health experts suggest to engage in 150 minutes of moderately intense cardiovascular exercise per week. Additionally, it’s ideal to eat a healthy diet that consists of whole grains, fruits, vegetables, nuts, seeds, and legumes. Try to limit the consumption of alcohol, meat, processed foods, saturated fats, refined starches, and dairy products. All of those foods negatively impact heart health. 

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The beginning of the year is a common time to adopt new habits and make big life changes. Spring also marks a time of starting fresh, as flowers bloom and temperatures rise. There is a big push for a lot of people to freshen up the home and surrounding environment. Not only does spring cleaning create a more visually appealing space, but it also brings some notable health benefits for the body and mind. 

Mental health experts note that people with less clutter in the livers report higher psychological well-being. They may also express more happiness being in their own space. Additionally, people with respiratory problems, such as allergies or asthma, may find symptom relief after deep cleaning their indoor space. 

Now, spring cleaning should not be viewed as a chore, even though it technically is. Focus on the mental and physical health benefits that spring cleaning can provide and you’ll be scrubbing the floors in no time. Continue reading to learn about five possible health benefits of spring cleaning. 

May Enhance Productivity

One study found that people with cluttered office spaces experienced higher rates of emotional exhaustion, indecision, and job-related tension than those with less clutter. They also reported lower rates of job satisfaction and were not as efficient at time management. All of these factors contributed to poor overall job performance. Basically, cleaning your home or office desk may help clear your head and contribute to better workflow. Additionally, you may experience a boost in productivity, especially if you work from home. 

Potentially Minimize Allergies

Allergic to dust, pollen, dander, or other allergens? A deep spring clean may help reduce the severity (or completely get rid of) your allergy symptoms. If you are allergic to anything inside your home, such as pet dander or dust mites, spring cleaning may benefit your nose, eyes, and chest. According to health experts, removing indoor allergens from the home can reduce the signs and symptoms of allergic rhino-conjunctivitis. Such symptoms include runny nose, sneezing, itchy eyes, and general congestion. Use a vacuum with a high efficiency particulate air (HEPA) filter to remove allergens as you clean. You can also use an indoor air purifier to help improve air quality in the home. 

May Boost Your Mood

Do you ever feel a sense of pride and mood elevation when you clean up your space? Well, researchers have observed that spring cleaning is a helpful strategy to improve overall mental wellness. One study found that people with less clutter in their homes reported a higher sense of well-being than those with more clutter. Additionally, other research indicates that more clutter in the home causes higher levels of cortisol (the stress hormone), especially in women. The reason for this is because clutter can cause distress or impairment in a person’s life. Getting rid of items that no longer serve a purpose can help bring about a greater sense of self. 

May Promote Heart Health And Longevity

Spring cleaning, or any cleaning for that matter, is a form of light exercise. It gets your heart pumping and helps you burn some calories. In fact, the American Heart Association (AHA) even recommends spring cleaning as a way to get active and boost heart health. By improving heart health, you could positively affect your longevity as well. An earlier study found that housework was one of the many daily activities that contributed to a lower risk of cardiovascular disease. The only thing that would get in the way of cardiovascular benefits is using extremely harmful chemical cleaners. You can easily avoid this by using all-natural DIY cleaning products. 

May Improve Asthma Symptoms

The birds are singing and the flowers are in bloom, but people with asthma may dread this time of year. Flower plants and pollen can worsen asthma symptoms, but not all allergens exist outside. You can easily encounter asthma triggers in your home, but spring cleaning can help you keep your home allergen-free, potentially curbing your symptoms. Researchers note that spring cleaning can help remove cockroach allergens, dust mites, and pet dander in your home. Removing such allergens, if allergic, will help relieve any respiratory irritation or symptoms. Finally, consider wearing a mask while cleaning to help you avoid inhaling large amounts of allergens while cleaning.

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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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