In today’s digest we bring you articles on IFBB Wellness Athlete Vanessa Batista Loses Life In Tragic Car Accident, 5 Scientifically Proven (Natural) Ways to Maximize your Testosterone Levels and Build Muscle – Fitness and Power, So You Pooped Your Pants on a Run. What Now? and 8 Reasons You’re Waking Up Mid-Sleep, and How to Fix Them. Hope you enjoy them…
IFBB Wellness Athlete Vanessa Batista Loses Life In Tragic Car Accident
The bodybuilding community is in shock at the news that IFBB Wellness Athlete Vanessa Batista lost her life. She was just 31 years old at the time. Portugal’s own Batista represented her country strongly, competing as a Wellness Athlete for the IFBB. She served as a massive inspiration to female athletes for her ability to…
The bodybuilding community is in shock at the news that IFBB Wellness Athlete Vanessa Batista lost her life. She was just 31 years old at the time. Portugal’s own Batista represented her country strongly, competing as a Wellness Athlete for the IFBB. She served as a massive inspiration to female athletes for her ability to turn her fitness life around, after giving birth to two children. This, combined with her roles teaching and helping other women, has left her as a super positive influence in the fitness and bodybuilding community. Unfortunately the life of Vanessa Batista was tragically cut short. According to reports, she was driving her vehicle when she was struck head on by a truck. The impact of this collision crumpled her vehicle, killing her instantly. As for the other vehicle involved, the driver managed to walk away with minor injuries. These horrible reports were then confirmed by the IFBB Portugal Facebook page.
“Today is a sad day for the bodybuilding world, we lost condolences to all family and friends. Restin peace Vanessa”
Hoje é um dia triste para o mundo do culturismo, perdemos a nossa atleta Vanessa Batista. Enviamos as nossas sentidas condolências a toda a família e amigos. Descansa em paz Vanessa.
Posted by IFBB Portugal on Monday, July 27, 2020
There can be no overstating how heartbreaking this news is, not just for the community, but for the family she left behind. Vanessa Batista had two children, as well as a husband. Information regarding the circumstances of the accident were not revealed, however a picture was released showing the extent of the damage. As a Wellness Athlete, Batista embodied nearly all of the qualities that you hope to see. She was not terribly far in her career, but she had made quite an impression so far. She clearly seemed to have a lot of promise, that will unfortunately no longer be able to be cultivated to the fullest extent.
FitnessVolt would like to offer our sincerest condolences to the friends and family of Vanessa Batista.
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IFBB Wellness Athlete Vanessa Batista Loses Life In Tragic Car Accident was originally published at https://fitnessvolt.com/vanessa-batista-death/
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5 Scientifically Proven (Natural) Ways to Maximize your Testosterone Levels and Build Muscle – Fitness and Power
The function of testosterone in the human body includes more than promoting muscle growth. This valuable hormone is responsible for stimulating sperm production and sex drive and building bone mass. Therefore, a lack of testosterone is not only a serious obstacle on your road to great muscles – if left untreated, low testosterone levels can…
The function of testosterone in the human body includes more than promoting muscle growth. This valuable hormone is responsible for stimulating sperm production and sex drive and building bone mass. Therefore, a lack of testosterone is not only a serious obstacle on your road to great muscles – if left untreated, low testosterone levels can have grave long-term negative effects on your health, ranging from osteoporosis and diabetes to an increased risk of death from heart disease. In addition, low T can lead to weight problems, mood disorders and impaired cognitive functioning.
Typically, testosterone production decreases as men age. But today, a great deal of men are suffering from very low levels of testosterone throughout their whole lives, making it a general trend among the population. In fact, men’s testosterone levels are now 25% lower than two decades ago. And when levels fall below 300-1000 ng/dL, which is the normal range established by the U.S. Food and Drug Administration, medical treatment is required.
This has led to a surge of commercial products that claim to promote testosterone production which unfortunately fail to address the root cause of the issue and provide merely a short-term symptom relief. On the other hand, if you want to end your struggle with low T once and for all, there are many thing you can do to stimulate greater testosterone production on a natural and sustainable way, such as making smarter food choices and restricting your alcohol consumption. Don’t know where to begin? Read the rest of this article to find the answers you’ve been looking for.
#1. Embrace saturated fats
For decades now doctors and dietitians around the world have urged you to eliminate saturated fats from your diet because these evil fats are guaranteed to kill you before you turn 60. If you want to better your testosterone levels, you should immediately forget about this unbalanced piece of advice.
Research has shown that a higher intake of saturated and monounsaturated fats leads to higher testosterone levels, compared to a higher intake of polyunsaturated fats which leads to lower testosterone levels. This hardly comes as a surprise, since cholesterol is the building block for all of your hormones, including sex ones. However, this fact doesn’t justify going overboard on saturated fats – it’s really a no-brainer that too much of anything can be bad for you. Instead of running away from saturated fats, include an adequate amount of good, healthy sources of them in your diet such as butter, coconut oil or red pal oil.
#2. Eliminate late night snacks
No matter how difficult your case of late night munchies is, practice self-discipline and avoid consuming a bunch of carbs of simple sugars before going to bed. On one hand, sugar stimulates serotonin production, which is the reason why chocolate cake makes us happy (and also the reason why some people refer to sugar as an addictive substance), but on the other, it also raises your blood levels of insulin and interrupts the work of sleep hormones such as melatonin. Insulin spikes delay melatonin production, which in turn impairs testosterone and growth hormone production during the night. And we all know that muscle growth happens when you rest and is practically impossible without the combined effect of these two mighty hormones. To avoid messing up your testosterone production, try to avoid late night sugary snacks at all costs, or at least replace them with low-carb fruits.
#3. Lose weight
If the numbers on your scale are far from what they should be, we’re pretty sure you already have a long list of great reasons to lose the excess weight. But let’s give you an additional one: weight problems are a major reason for low testosterone production.
More often than not, being overweight is linked to poor insulin sensitivity, which means that your body can’t metabolize carbs very efficiently, causing your blood levels of insulin to be chronically elevated. In the long run, poor insulin sensitivity is a key contributing factor to diabetes, heart disease and cancer. In addition, chronically elevated levels of insulin lead to a hyper-production of androstenedione, a hormone that’s five times weaker than testosterone but competes with it in the body. In cases of androstenedione over-production, testosterone gets blocked by its weaker cousin and the end result are low T levels. Therefore, the best way for overweight people to boost their testosterone levels is by losing weight and increasing their insulin sensitivity, which of course, will also help them prevent serious illness and improve their overall well-being.
#4. Go easy on the booze
Enjoying an occasional drink isn’t enough to cause any dramatic reductions in testosterone, however the higher the dose and the frequency of drinking are, the greater damage the damage to your precious T levels. First of all, high alcohol intake leads to greater weight gain around the abdomen, which is the most dangerous type of fat your body can store. Among other things, belly fat stimulates the activity of an enzyme called aromatase, which converts testosterone to estrogen. In addition, the hops in beer are so estrogenic that they are being studied as a treatment for menopause symptoms. The best way to optimize your testosterone levels and get some real results from your muscle building efforts is by completely avoiding alcohol. However, if you can’t do that, try cutting your intake by 50% and opt for red wine or spirits.
#5. Include more compound exercises
The way you train has an equal impact on testosterone levels as the way you eat. Multiple researches have shown that high-intensity weight training beats all other routines when it comes to naturally maximizing your testosterone levels through exercise, and compound exercises such as squats, bench presses, deadlifts and Olympic lifts are the best choice you can make. Instead of training different body parts on different days of the week, hit your whole body with compound movements or combine lower and upper body exercises into the same training day. To further boost the effect of the training, consume whey protein isolate (40g for men, 30g for women) after each session to ensure optimal muscle protein synthesis.
Additionally, workouts lasting longer than one hour will cause your cortisol levels to rise, resulting with a decreased testosterone production.
At the end of it all, there is more than one approach to sparking up your T levels. However, instead of wasting your nerves and money on expensive gels and pills, you can reach this goal on a much simpler, more natural and more efficient way by slightly changing your eating, drinking and training patterns. The cost is incredibly small when compared to the gains you’ll get, so give these tips a try and get ready to start building muscle like a pro.
5 Scientifically Proven (Natural) Ways to Maximize your Testosterone Levels and Build Muscle – Fitness and Power was originally published at https://www.fitnessandpower.com/fitness-and-health/scientifically-proven-natural-ways-to-maximize-your-testosterone-levels
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So You Pooped Your Pants on a Run. What Now?
There’s a lot I love about running: the stress-banishing endorphin boost, the unmatched cardio challenge, the fact that you can essentially do it anywhere. But one aspect of the sport that doesn’t make the list? Runner’s diarrhea. Yes, this phenomenon is pretty much exactly what it sounds like (precise medical definition in a minute), and…
There’s a lot I love about running: the stress-banishing endorphin boost, the unmatched cardio challenge, the fact that you can essentially do it anywhere.
But one aspect of the sport that doesn’t make the list? Runner’s diarrhea. Yes, this phenomenon is pretty much exactly what it sounds like (precise medical definition in a minute), and yes, it’s as disruptive-slash-unpleasant as you might imagine.
If you’re a runner like me, chances are you’re already familiar—perhaps too familiar—with this unfortunate occurrence, also known informally in the running community as “runner’s trots.”
“Let’s just say that anyone who considers themselves a runner will likely admit to having runner’s diarrhea at some point in time,” runner and gastroenterologist Amy S. Oxentenko, M.D., a fellow of the American College of Physicians, American College of Gastroenterology, and American Gastroenterological Association, and professor of medicine at the Mayo Clinic, tells SELF via email.
“I probably discuss the topic with nine out of 10 of my running [clients],” Lydia Nader, Chicago-based registered dietitian and marathoner, tells SELF.
Caolan MacMahon, a Boulder, Colorado-based long distance runner and certified running coach, tells SELF about 25 percent of her clients have experienced it chronically or cyclically.
So yeah, the trots are annoying and surprisingly not all that rare for runners. What’s even more frustrating, though, is that they can strike seemingly out of nowhere and during the least ideal moments, like in the middle of a race or when you’re soul-crushingly far from a bathroom. The good news is that, as inevitable as they may seem, there are certain steps you can take to reduce the likelihood of a mortifying mid-run poo.
Here, six experts get real on runner’s diarrhea, explaining the potential causes, what you can do to minimize your risk, how to best manage the urge when it hits, and when the issue might warrant a convo with your doc.
Here’s why running can lead to pooping.
Before we dive into everything, let’s get clear on what, exactly, constitutes runner’s diarrhea. Dr. Oxentenko describes it as “a change in stool form (looser or watery) or frequency (number of stools) that occurs in a runner, and may occur immediately before, during, or after running.”
The cause of this crappy phenomenon (sorry, had to) is varied and changes from runner to runner. In general, though, it “can be somewhat broken down by timing of when it occurs during the run,” says Dr. Oxentenko. If you have a pre-race case of the runs, for example, it’s “often due to the adrenaline surge and excitement of a race,” (yup, your brain can definitely impact your bowels) and could be intensified by what you eat or drink earlier in the day, she says.
Run-related crapping during or post-run could be caused by a number of things, but the most common factor is what you eat—either before or during a run, says Dr. Oxentenko.
On the food front, high-fat items are one of the biggest culprits, says Nader. That’s because it takes your body a long time to digest fats—longer than it does protein and carbs. So if you have a high-fat dinner, for example, and then go on a run the next morning, the food could still be lingering in your intestinal tract. Then, when you start running, that not-fully-digested food could cause GI distress and ultimately, diarrhea, Katherine Zeratsky, a registered dietitian nutritionist at the Mayo Clinic and Rochester, Minnesota-based runner, tells SELF.
Another possible dietary cause is high-fiber foods, like bran and legumes, as well as certain fruits and vegetables, says Dr. Oxentenko. These can cause gas and bloating, she says, “and may rev up gut transit, leading to strong urges during running.” Another possible culprit is snacks or beverages—like energy or snack bars and certain sports drinks—that contain sugar alcohols in place of sugar. Sugar alcohols, particularly when consumed excessively, can cause an unpleasantness known as osmotic diarrhea.
8 Reasons You’re Waking Up Mid-Sleep, and How to Fix Them
If cutting back on your evening fluid intake doesn’t reduce your number of nightly bathroom trips, consult a doctor for other possible explanations. 4. You had a couple of alcoholic drinks. Sure, alcohol can make it easy to drift off—even when you’re, say, on a friend’s couch instead of tucked into your bed—but it also…
If cutting back on your evening fluid intake doesn’t reduce your number of nightly bathroom trips, consult a doctor for other possible explanations.
4. You had a couple of alcoholic drinks.
Sure, alcohol can make it easy to drift off—even when you’re, say, on a friend’s couch instead of tucked into your bed—but it also has a tendency to cause fitful sleep. This is because alcohol can play around with your sleep stages in various ways. For instance, it seems as though alcohol is associated with more stage 1 sleep than usual in the second half of the night. Remember, stage 1 sleep is the period in which you’re most likely to wake up due to environmental factors. So if you’re looking for quality, sleep-through-the-night rest, it’s worth taking a look at how much alcohol you’re consuming.
Everyone metabolizes alcohol differently depending on factors like genetics, diet, and body size. However, Alexea Gaffney Adams, M.D., a board-certified internist at Stony Brook Medicine, recommends that people stop drinking at least three hours before going to bed to give their bodies time to process the alcohol. Since drinking often happens at night, we realize that can be an optimistic time cushion. Based on your personal factors and how much you drank, you might not need that much. But having some kind of buffer—and drinking plenty of water so you’re more likely to booze in moderation—may prevent alcohol from interfering with your sleep.
Also, Dr. Gaffney Adams notes that drinking alcohol too soon before bed will make you need to pee, increasing the likelihood you’ll wake up in the night to use the bathroom. Double whammy, that one.
5. You’ve got sleep apnea.
If you find yourself jolting awake and feeling like you need to catch your breath, sleep apnea might be the culprit. This disorder slows and/or stops your breathing while you are asleep.
If you have obstructive sleep apnea, the muscles in your throat relax too much, which narrows your airway, causing your oxygen levels to drop, the Mayo Clinic explains. If you have central sleep apnea, your brain doesn’t send the right signals to the muscles controlling your breathing, again causing this potentially harmful drop in oxygen. Complex sleep apnea features characteristics of both conditions.
To diagnose sleep apnea, your doctor may have you do an overnight sleep study that monitors your breathing, according to the Mayo Clinic. The most common treatment for sleep apnea is a continuous positive airway pressure (CPAP) machine, which is basically a mask you wear during sleep to help keep your airways open, but your doctor can help you explore the alternatives if necessary.
6. You have an overactive thyroid gland.
“This gland controls the function of several other organs,” Dr. Gaffney Adams tells SELF. When it’s overactive (also called hyperthyroidism), it creates too much of the hormone thyroxine, which can have ripple effects on many different systems in your body, according to the Mayo Clinic. Common symptoms of an overactive thyroid include trouble sleeping, an increased heart rate, sweating (including at night), anxiety, tremors, and more.
Your primary care physician or an endocrinologist (a doctor specializing in hormones) can test your blood to evaluate your hormone levels. If you do have an overactive thyroid, your doctor can walk you through the potential ways of treating it, including medications to slow your thyroid’s hormone production and beta blockers to reduce symptoms like a wild heartbeat.
7. You ate right before bedtime, or you didn’t eat recently enough before you went to sleep.
“Eating too heavy of a meal too close to bedtime can make it difficult to fall asleep or stay asleep,” Dr. Aouad says. One potential reason behind this is acid reflux, which is when your stomach acid moves up into your throat and causes painful nighttime heartburn. And if you eat food right before bed that makes you gassy, the resulting abdominal pain could drag you out of dreamland, too.
8 Reasons You’re Waking Up Mid-Sleep, and How to Fix Them was originally published at http://onself.co/ae52Xof