Dealing with a Sore Throat?

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Part 2 Sore Throat Remedies

A sore throat is a common ailment that can be very irritating and uncomfortable, as you already learned in Part 1 of this article series.

Jump over to Part 1 by Clicking here to learn more about the types of sore throat, as well as the main causes (if you have not already).

If Part 1 is how you ended up here, well, it’s time to check out the possible remedies that will allow you to take care of the issue at hand and prevent any further complications from occurring.

Without further ado – Let’s Get To It!

Disclaimer: This is not concreter medical advice! Consult with your medical professional in the case of consistent symptoms.

Treatment Options

As er mentioned, all the treatments and remedies that follow to be pointed out should always be combined with a visit to your doctor.

This is always the first thing you should do before you decide to do or take any medicine.

Viral Infections

Now, let’s talk about a sore throat caused by a viral infection.

This type of cause can make your sore throat last for up to six or seven days and usually subsides on its own during this time.

An important mention here is that antibiotics do not help cure a sore throat caused by a viral infection.

To ease pain or fever caused by a viral infection, taking acetaminophen or other mild pain relievers (Tylenol and others) is

often the recommended option.

A noteworthy mention here is that when treating children, you should never give them aspirin because it has been linked to Reye’s syndrome – a rare but potentially life-threatening syndrome that causes swelling in the liver and brain.

Bacterial Infections

When it is concluded that the culprit is a bacterial infection, you will probably receive a piece of paper from your doctor with a list of antibiotics and probiotics.

It is essential to the treatment to take the prescribed antibiotics by following the instructions and number of days.

Even if you don’t feel your throat is aching anymore, stopping the antibiotics could lead to the infection coming back, worsening, or spreading throughout other parts of the body. With a bacterial infection, your best bet is to stick to the doctors’ recommendations and let them give you the clearance to get off the prescribed meds!

Home Remedies, Anyone?

The harsh winter just came, you went out to enjoy all the snow with your friends (being the little kid that you were back then) and after hours of pure cold joy, you came back home only to realize you had a sore throat.

Your mom then instantly knew exactly what to give you, and boom, just a day later, you were back out in the snow (this time equipped better, though.)

Sounds familiar? Yeah.

Before western medicine took up by storm there was the home remedy treatment passed out throughout the generations.

When we are specifically talking about a sore throat, there isn’t that much of a division between people who decide to take care of themselves and doctors because the home remedies usually work like a charm.

The first one, and it’s a biggie, is …. Your Guessed It …. REST.

Getting plenty of sleep and resting your voice are practically the two most critical things to do.

After that, we have drinking fluids – lots and lots of them – to get that bug out of your system faster.

The logical follow-up is to consume comforting foods and drinks.

This is generally all the hot drinks like tea, warm water with honey, broth, etc. (Remember the goodness of a warm soup during your childhood years as we mentioned earlier?)

Gargling with salt water may also be a very effective way to help out your throat with the pain.

A saltwater gargle of 1/4 to 1/2 teaspoon (1250 to 2500 milligrams) of salt to 120 to 240 ml of water can help soothe a sore throat.

Dentists recommend to help kill germs in you mouth to gargle with warm salt water 30 seconds everyday.

Also, don’t forget to humidify the air!

It’s important to let fresh air in the room from time to time to get rid of the stale such.

And For The Alternative People …

Herbal or alternative products for sore throat are usually put in tea bags or some pills but can be consumed on their own for a better effect.

Teas, soups, or different combinations between slippery elm, licorice root, marshmallow root, Sunrider Calli Tea, Alpha 20C, ginger, dried Sambucus plant, garlic, and others have proven to be effective in situations with a sore throat.

It is essential to understand that not one of these methods is efficient by you itself.

A combination of these methods can prove to be most beneficial to your throat and overall health.

So…. if your throat is aching – UGH…. give yourself some rest, have a warm tea with honey, and let your body do what it does best – Healing You!

Sore Throat Issues?

Suz Healthy Plant Based Tips, HEALTHY TIPS , , , , 13 Comments

Times like these make having a sore throat a sign of major issues?

Sore throat feels like yuck?

Are you Dealing with a Sore Throat?

Part 1 – Types of Sore Throat and Causes

A sore throat – we’ve all been there. That unexpected bug in the back of your tongue that is so hard to get rid of and can drive you crazzzzyyyy.

It is one of the most common and famous symptoms when it comes to getting sick, and there is probably not a single person in the world who has not felt that pain.

Today, we will talk about the sore throat, what it is, and what the main causes are.

Ready? Steady? Cough? Ick!

What is a Sore Throat?

A sore throat is painful, dry, or a scratchy feeling in the throat that each of us has experienced at one point in their lives.

There are three different types of sore throats:

  1. Pharyngitis
  2. Tonsillitis
  3. Laryngitis

Each of the 3 has an impact on a different area, so let’s briefly go over each one of them.

Pharyngitis

Pharyngitis is an inflammation of the pharynx and is characterized by a sore throat.The most common cause of pharyngitis is a viral infection, but it can also be caused by bacteria or another type of infection, such as strep throat.

Tonsillitis

Secondly, we have tonsillitis, a swelling of the tonsils – A soft tissue you have in the back of your mouth.

This is one of the most significant causes of a sore throat and difficulty swallowing.

Much like the first one, this is caused mainly by viral infections ad is fairly common in children.

Laryngitis

The symptoms can vary but usually have a lot in common. The ones that are usually pointed out mainly suggest a dry, scratchy and raw throat.ad more …yuck.

It is also quite normal to have accompanying symptoms to the sore throat – as well: runny nose, nasal congestion, cough, fever, headaches, body aches and more yuck.

Laryngitis is an inflammation of the larynx, which is the organ that produces sound during speech.

There are many causes including acute upper respiratory tract infections, allergies, and vocal abuse.

Laryngitis can also be caused by smoking cigarettes or inhaling other substances such as paint fumes, lead fumes or fumes from glues…or endless possibilities.

What Causes A Sore Throat

There are quite a few reasons for your throat to feel sore (besides Covid-19, Delta, Omicron) and it is usually a combo of climate change, changing seasons, and the immune capabilities of the body.

As you have learned above where we explained the three types of sore throat, viral infections are the major causes for catching a bug in your throat…(semi-pun intended).

Did you know that an estimated 90% of all cases of sore throat are related to viruses?

Now, certainly, all these viruses are not life-threatening but are sure to leave you in your bed for some time, and the first place it hits…it’s the throat.

It’s almost as if your throat is the messenger that says, “Something is about to go wrong!” (Wear a Mask.)

Bacterial Infections

After viruses we have bacterial infections. Pretty close to viruses, bacterial infections are also a pretty common culprit for a sore throat.

The most common bacterial infection is strep throat, which is caused by the Streptococcus (Remember this is a Spelling Bee) bacteria.

Allergies

Next, we have allergies – every person has them, and though not if particular danger, they all cause a sore throat!

When the immune system reacts to allergy triggers like pollen, grass, and pet dander, it releases chemicals that cause symptoms like nasal congestion, watery eyes, sneezing and throat irritation.

Excess mucus can drip down the back of the throat and cause inflammation and irritaion.

The Environment

Right after that, we have environmental factors like dry air, which are. also a prevalent factor for having a scratchy throat.

Dry air sucks moisture from the mouth and throat and leave them feeling dry and irritated.

This usually happens during the colder seasons when a Heater is on… PLUS – in super hot weather when the AC is constantly on.

Smoking (Or Smoke)

The final major reason for a sore throat is smoking.

Tobacco smoke dries out the throat and leaves it feeling raw and tender, which is also the case with fumes from fireplaces and plants as well as smoke coming from chimneys.

So, whether you are a smoke or not, breathing in smoke and/or dirty air can possibly lead to irratations.

The Cure

Alright, we took our time to explain the types of sore throats and the leading causes. Now a question you need to ask yourself…..

How can you actually treat a sore throat?

Honey? Tea? A goodnight shot of whiskey, perhaps?

Well, in Part Two — we will discuss the best ways to approach a sore throat, so jump on there…and let’s learn together.

Gluten Free Cooking and dining – A good mindset helps

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Green apple and Gluten Free Bread.

Gluten free cooking doesn’t need to be the task a lot of us believe it’s going to be, and all gluten free food does not taste like cardboard. Pleassse.

You’ll be happy to know☺

Make the effort to be familiar with the terrific gluten free dishes that are plentiful on the internet and in the many great cookbooks out there and start to include them one at a time into your cooking collection. You will be impressed at how terrific you feel along with how fantastic the food tastes. Look up Gluten Free Cooking ideas on Pinterest.

If you need a gluten free ‘diet plan’ and have no idea where to begin or what you ought to be cooking you ought to have a look at the numerous gluten free coaching sites and blog sites online that deal with those concerns and you will be surprised what you find. In fact, you will most likely be astonished at the wealth of details that is offered. If you have a wholefoods(WHOLE FOODS) or healthy food store, Vegetable stands.. shop in your location, many of them will stock totally gluten free items for your cooking requirements.

Stores keep adding over time more and more items, loose whole foods or pre-packaged foods that are designated for gluten free cooking. We are even discovering cookie, flour, pancake, and cake blends that are now gluten free in order to delight in some of the finer things in life, for those who would have been totally denied just a couple of years ago. Now you just don’t have to miss out!

Modifications are being made and resources are being shared through the Web that assist not just us adults that need unique gluten free cooking and diet plans but likewise support for the mums and dads of kids who need to have totally gluten free diet plans. That is why it is so important to look out for the numerous resources and dishes that are readily available for gluten free cooking.

All the time there are more and more items, loose whole foods or pre-packaged foods that are designated for gluten free cooking. We are even discovering cookie and cake blends that are now gluten free in order to delight in some of the finer things in life, for those who would have been totally denied just a couple of years ago. Now you just don’t have to miss out!

Modifications are being made and resources are being shared through the Web that assist not just us adults that need unique gluten free cooking and diet plans but likewise support for the mums and dads of kids who need to have totally gluten free diet plans. That is why it is so important to look out for the numerous resources and dishes that are readily available for gluten free cooking.

While living gluten free does have many constraints, and is frequently made rather more difficult by eating out, it doesn’t have to become a total headache. Try Corn Tortillas, Lettuce wraps, and Ezekiel Bread, English Muffins by Ezekiel, Pita Breads by Ezekiel are all Gluten Free.


While on the one hand it is slightly annoying to not have the alternative of eating in every restaurant and it’s also pretty difficult at times to keep coming up with new things to cook, to avoid the same old thing, for means of staying safe, there still is a way to help you feel better and cope better.

Mindset – Yes, I said it. like everything the way we approach things will surely make a difference, to how we cope but also how we experience things as a whole.

You may even discover that you value the meals you have sometimes struggled to prepare, even more, because when you truly get a hang of it there is such a fantastic sense of achievement.

Try to see it as an adventure and take time to really research establishments and try different places, find new bloggers, recipes, and shops. Get cooking and baking together and get the family involved or if you live alone, just get cooking and invite people round to share your delights. You will soon discover a whole new world of food and rather than focus on what you can’t have, focus on what amazing things you are making and how much healthier you are going to feel.


How to make a healthy morning routine

Suz Blog Tips 24 Comments

It’s morning time again, as strange as that may sound! That lovely alarm clock has just softly – or perhaps not so gently – jarred you up from your comfortable slumber, and it’s time to get your day started. Or the sun wakes you up – possibly a rooster.

Before you settle into your regular morning routine, try out a few, if not all, of these healthy ways to start your day. You may make the most of the time you

have before heading out by doing so, and you’ll be more likely to keep to healthy living habits for the rest of the day.

Here are 5-morning routines to help you start your day off on the right foot.

1. Meditation. Meditation in the morning sets the tone for the rest of the day. It will assist you in becoming more focused, content, and upbeat. Your mind has a proclivity for jumping from one notion to the next. This is known as the “monkey mind” in Buddhism. One of the advantages of meditation is the ability to break free from regular thought patterns, particularly negative ones. This can assist you in moving from reactive state to a caring, proactive state of being. Set aside at least 10 minutes each day, first thing in the morning, to prepare yourself for the day ahead. The amazing spiritual teacher and inspirational speaker Louise Hay has a great morning meditation (available on youtube) that she suggested you listen to before you even get out of bed – how hard can it be? ☺

2. Get a large glass of water to drink. Pour yourself a big glass of water once you’ve gotten out of bed. Remember that your body hasn’t had any food or water in 8 to 12 hours. Therefore it’s dehydrated. Add a fibre supplement that aids your digestive system, if you want to take this healthy practice even further. One spoonful in a glass of water will not only help lower your cholesterol, but the added fibre will also make you feel fuller, preventing you from overeating when it’s time for breakfast. If that’s not your thing then just add lemon to your water or apple cider vinegar to give your digestion preparation and a healthy boost. Take a Probiotic while you drink that big glass of water. I take Sunrider’s Vitataste + flaxseed.

3. Eat A Healthy Breakfast. As you probably already know, breakfast is breaking the fast  and should be done wisely and well. Often considered the most important meal of the day and should never be neglected. Remember that your body has gone without food or drink all night therefore, one of the first things you should do is refuel your engine. Breakfast should be as healthful as possible. So fast fod from a drive through is usually out, plus most of those breakfast items can easily exceed 1000 calories. That’s a lot of food for a single meal. Anyway back to the healthy meal. There’s no reason why you shouldn’t be able to swiftly prepare something nutritious to eat at home if you keep your refrigerator/kitchen/ pantry stocked with healthy options. Fruits, seeds, nuts, porridge oats, scrambled tofu, avocado on toast, fruit jams, theres so much to choose from. Don’t forget to take probiotics and digestive enzymes before you eat if you have been struggling with feeling bloated or having wind or any discomfort.

4. Write A To-Do List / Journal Another morning routine to get into is to jot down a few things on paper that you want to accomplish that day while you’re resting your breakfast. Any immediate goals you want to complete that day can be added to this “To-Do” list. These objectives could be related to your job, home, children, or weight-loss attempts. Having a To-Do list gives you specific things to focus on, increasing your chances of completing them and, as a result, being more productive. It’s also a great time to just journal and write down in a separate book your thoughts and feelings without judgement, just to get things out and on paper, it has been shown to be very healing and cathartic.

5. Stretch, Dry body brush and Shower – Do some light stretching, yoga or take a short walk, to open the body up, and allow the energy channels to clear and balance. Head to the shower afterward. Before showering use a soft dry brush to exfoliate your skin and get lymph moving, brushing firmly towards the heart, then shower in a warm shower and finish with a cool shower. This gets the circulation and lymph moving and also helps tone skin. Wakes you up too☺ 

6. Set a high standard for yourself. Start each day to do your best and achieve greatness. You are capable of anything in your early waking moments, before sight, sound, or smell. Then your “world” pours in, and you begin to fall into routines and patterns. Having a good morning routine is beneficial, but it is insufficient on its own. It would help if you held yourself responsible for your success and happiness. Keep a gratitude diary and write down what you’re thankful for as well as what you want to accomplish that day, week, month, or year. Begin with a little project and work your way up. You’ll learn to focus your mind on what matters most to you, and you’ll start to see how your vision of success will manifest. It will train your mind to look for the wonders of life throughout the day. You’ll start to rewire your mindset to be more positive, and you’ll start to assist others to do the same. This will also lower your stress levels, improving your overall health and quality of life.

Great morning habits will make you feel happy and energised to go out and create a successful life. Keep in mind that change occurs at various times throughout your life. First, become the person you want to be, and then the life you want to live will emerge around you.

Healthy Stretch in Morning

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Anxiety Relief Tea That will Help with Stress

Suz Blog Tips 30 Comments

Feel Stressed? Wondering what teas you can drink to help with anxiety and stress? Herbal teas are an excellent alternative to chemicals, Prescriptions powered by who knows what ingredients for reducing stress and tension. Thousands of years and across many cultures, they have been used and practiced for their therapeutic and medicinal effects.

Maybe it’s time you joined the club and check out tea. Whether it is family obligations, financial concerns, deadlines dealing with the economic pressures, the list goes on …. stress may attack us all, young and old at any time. Unfortunately, if we like it or not, it has been come the norm and plays a significant role in our daily lives, especially lately. Many people will turn to synthetic pharmaceuticals for a ‘quick fix’, unaware of the long-term consequences on their minds and bodies.

Not all stress is bad. Some people work and perform better under stress, but if stress is prolonged, panic can set in and things can get out of hand. Our bodies are built to withstand, and thrive on small bouts of stress, in moderation.

Stress has always existed and evolved over time, and the practice of blending and drinking herbal teas for this prevalent ailment is still being done today. Maybe you are an annoying person with mood swings, or ready to pull your hair out, maybe try one of these herbal tea mixes and reclaim your calmness and sanity — and theirs.

Catnip

My cats love it and  I am forever finding them in the catnip herb garden, there must be something in it☺ But Yes, I get what you’re thinking, it’s for cats!!…but humans can also eat it! It’s known as the “anti-stress herb” and has been used to treat uneasiness and children who have had a horrible dream in the past. It’s even been used for insanity, not that it’s suggested you let your stress levels get so bad! It has a calming and soothing impact, and it can also be used to relieve stress and anxiety caused by nicotine or drug withdrawal. So get some growing in the herb patch and even your feline friends will thank you.

Peppermint

This plant is regarded as a “cure-all” in England, and it is listed in the Bible as one of the herbs used to pay taxes! It’s been used to cure hysteria ( again not suggesting you let it get that far, oh no) and nervous illnesses, and it’s also a great way to relieve stomach pains and cramps. So pick some up in the supermarket.

Ginseng

The moniker “king of tonics” is believed to mean “world wonder,” and the Chinese see this herb as a supreme treatment for all ailments. It is a powerful antidote to stress, and in the West, it is used to treat nervous and mental exhaustion-related loss of appetite, stomach and digestive diseases.

Chamomile

Chamomile, sometimes known as the “all-around comforter,” is a natural sedative and one of the greatest herbal teas for calming and soothing frayed nerves. This is due to its anti-spasmodic characteristics, which aid in the relaxation of your body’s muscles. It is usually even safe to use with restless youngsters due to its powerful relaxing and calming properties but always check before with your doctor, midwife or care provider as things are always changing  and its best to stay up to date with recommendations.

Kava Kava 

Kava Kava, often known as the “mood adjuster,” works by working on the nerve centres and stimulating them to ease anxiety, tension, and emotional stress. It’s also a gentle natural sedative that can provide a sense of calm without causing any loss of attention or changes in motor reflexes.

Valerian

Valerian is known as ‘Phu’ because of its peculiar and disagreeable odour. Valerian includes compounds known as ‘valepotriates,’ which give it sedative properties. It’s also known as “nature’s tranquilliser,” a sedative and anxiety reliever administered to civilians during WWII to help them cope with the stress of continuous air attacks. It’s still a very popular herb today to aid restful sleep and calm nerves.

Passionflower. 

Passionflower lowered anxiety during four weeks in one well-designed study; the herbal cure was just as efficient as a common anti-anxiety prescription. It is thought to be effective in treating agitation, irritability, depression, and opiate withdrawal. It’s available as tea or as liquid extract drops.

Lavender

In a recent study, lavender oil was found to relax people and regulate numerous symptoms similar to the prescription drug Ativan on patients with generalised anxiety symptoms. It is a non-sedating essential oil that can be inhaled or given as a crushed supplement in capsule form. Even having the lavender plant in your room promotes wellbeing as it’s aroma is beautiful and calming.

Lemon balm 

After just one dose of tea using the dried herb, it has been demonstrated to lessen anxiety. Lemon balm can be used in aromatherapy, or as drops in a bath for an overall anxiety calmer.

Ashwagandha

This is a herbal supplement that is provided as a standardised supplement to help with anxiety symptoms. Ashwagandha has been demonstrated in several studies to reduce the stress hormone cortisol as well as anxiety-related symptoms. It has no serious side effects and can be taken for a long time. It was found to be superior to Ativan in one study. It can be taken as a prepared tea or the powder can be added to other beverages.

L Theanine

Both black tea and green tea include L-theanine, a water-soluble amino acid. It can be consumed as a tea or as a supplement in the form of a pill. It’s non-addictive and doesn’t have any sedative effects. It is thought to reduce anxiety and stress-related symptoms by acting directly on brain regions.

Herbal medicines contain certain unique qualities that aren’t seen in benzodiazepines, which are usually used to treat anxiety. They’re all-natural vitamins that have been used for millennia with great success. They’re also non-addictive and mild on the body. Herbal tea is a safe and simple approach to maintain daily emotions of serenity. Herbal teas and the above-mentioned procedures can be utilised to assist ease anxiety symptoms without causing addiction or unpleasant side effects. 

Note: However as always, before you attempt them, check with your doctor to make sure they won’t interact negatively with any other medications you’re taking or that there are no contraindication’s for your particular situation.  They are, for the most part, free of adverse effects. However, it’s vital to keep in mind that herbs can interact with sedative medicines and other medicines, so proceed cautiously and see your doctor or a herbalist before beginning.

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Coconut Oil Pulling 101

Suz HEALTHY TIPS, Healthy Food Tips 7 Comments

Coconut Oil Pulling has become a New Health Trend – using oil’s purest form for your oral health. Using oil for pulling toxic substances than can cause tartar build-up, yellowing teeth, stains, tooth decay, harmful bacteria, cavities, odor and more. Gum disease is more prevalent than most realize. Dental health is so poor that by the time you turn 65 one out of every three will have lost all their teeth.

Are there Risks in Oil Pulling?

Oil Pulling is not a cure all — you still have to Brush you teeth at least twice a day, floss your teeth, eat healthy and visit your dentist for check ups. Since Coconut is a natural oil for pulling out stuff — there is very little harm. Just make sure to spit it out afterwards. Focus on swirling the oil – the longer the better.

What Are The Benefits of Oil Pulling?

If you are thinking if this is even worth it or will benefit your teeth let me share the benefits of Oil Pulling:

Reduce Inflammation of Gums

Bleeding of Gums and swelling will go down

Mouth will feel cleaner

Lowers tartar and plaque build-up

Breath will be cleaner

Dental appointments could possibly be less evasive

Whiter Teeth

Oral Health Improved Overall

MORE BENEFITS OF PROLONGED OIL PULLING:

Reduced signs of Acne, Eczema, rashes,

Reduction of Arthritis

Reduced Gingivitis

Reduced headaches, PMS, Insomnia

Less Pain

Whiter Teeth

Improved Sinuses

Improved Lymphatic System

OIL PULLING TIPS

Only use Raw, organic, natural coconut oil as this will help to fight bacteria and is healthier for you then using other types of oil. Swirl a teaspoon or smaller of coconut oil -swish around trying to get it all around between each tooth. My dentist says to do this every day. Start with swirling about 5 minutes and work up to 20 minutes. Spit out into trash and do not put sown your toilet or sink. By the way – while oil pulling – do small tasks such as take out the dogs, clean up, small exercises while swishing oil around. Best results first thing in the morning on an empty stomach.

What benefits have you seen since you have been oil pulling?

www.HealthOverFifty.com Suz ©2021www.Healthoverfifty.com

Oil-Free Lemon, Chia Seed Dressing

Suz Blog Tips 2 Comments

Quick and Easy Oil Free Dressing for Salads, Dip, Extra dipping sauce.

This will revamp your salads and veggies – a tasty, fresh – OIL FREE – Dressing that is nutritious.

This recipe tastes even better than it sounds. Give it a try mmmmm.

Ingredients

Fresh Lemon 1/2 Cup squeezed

1 Clove Garlic, chopped

1/2 – 3/4 knob of fresh ginger peeled and chopped

1 Tablespoon of Dijon Mustard

1 1/2 Tablespoons of Maple Syrup or Date Sugar

Fresh Lemmon Pepper

6 – 7 Tablesoons of Water

1 Tablespoon Chia Seeds

Chop up the garlic and ginger. Add all ingredients to a food processor or blender. Blend til smooth.

www.healthoverfifty.com ® Suz Alfano 2020 ©

What is your favorite No Oil Dressing?

Does Caffeine Improve Sports Performance?

Suz HEALTHY TIPS, Healthy Plant Based Tips , , , , 27 Comments

Having Caffeine Before a Workout?

Caffeine – sometimes known as “The World’s Most Popular Drug”

Caffeine is very popular with athletes to help them train, and keep their brain sharp. It is commonly found naturally and stimulates you ingested in foods and drinks.

Is it safe? —- hmmmm – to a certain extent. Here is some information on the details and benefits of caffeine and working out. Also we will include caffeine supplements, energy drinks, Tea, Coffee, as well as ephedrine.

CAFFEINE

What’s the number one reason you go for Caffeine? Probably – Alertness, Energy!! (Of course to reduce fatigue – the slumps….)

Coffee, Energy Drinks and Tea are in the top 10 drinks in the world.

Caffeine is so widely used the studies say that 80% of the world drinks a caffeinated beverage daily – mostly tea or coffee. These drinks have been consumed for thousands of years.

Caffeine also helps improve physical endurance – that’s why so many athletes love coffee, tea, energy drinks, chocolate, and supplements with caffeine.

In Canada they have supplements that are approved to:

  • Promote endurance
  • Promote wakefulness and alertness
  • Relieve feelings of fatigue
  • Enhances motor performance
  • Promotes endurance
  • And — a mild diuretic.

The benefits have been shown to improve sports training taking 100-200 mg 2-4 hours as needed.

The benefits of caffeine –

Increases metabolic rate

Lowers risk of Diabetes

Lowers risk of Cardiovascular disease

As stated above increases mind fullness and alertness.

Negative Effects of Caffeine

Can cause anxiety

Stimulates urination

Reduces fine motor control movements

May increase blood pressure.

SPORTS TRAINING AND CAFFEINE

Caffeine used in sports training and working out has been known to increase training volume (overall work performed) and been shown to decrease fatigue and increase a more powerful output. Yeah!

A study was done with a double-blind controlled study — effects of caffeine on Endurance, Graded, and short-term. The results showed that having caffeine increased exercise the most. Exhaustion was delayed.

The testing was done on Running, Cycling, and Cross-country skiing.

Overall the average improvement was 3.2% to 4.9%.

High Sustained – high intensity exercises such as running, rowing, cycling, and swimming — caffeine helped improve with all of them.

Hydration was a key factor, too. Study shows that ergogenic (enhancing physical performance) doses of caffeine did not dehydrate. The rate of change in sweat rates with urination, or other losses didn’t change. Meaning you do not need to keep drinking fluids with caffeine.

Best to drink 1 hour before you are ready to work out. Also effective during exercise or just when finishing up to control fatigue.

To high of doses of caffeine may cause jitters + Heart rate goes up.

CAFFEINE VS COFFEE/ENERGY DRINKS

Coffee has about 2% caffeine and other compounds. On cup of coffee will have 40 – 180 mg of caffeine while the same amount of tea – et’s say 150 mL 24 – 50 mg. If you still drink soda – a whole other topic – this even has less and cocoa products have less than fruit. Sweet potatoes even have caffeine.

So the studies come in mixed regarding sports performance and caffeine. There was a study published in 2013 that shows a cup of coffee had the same effect on cyclists as a coffee supplement. Both of these sources worked better than decaf coffee and or a placebo.

Energy Drinks? Have you read the ingredients? Well, they say that energy drinks have vitamins, minerals and carbs + taurine is added. Taurine is a (Protein) amino acid that our body makes naturally. By adding this the energy drink producers say it helps with inflammation and antioxidant properties – also suppose to improve cognitive and physical performance – but little research on this stuff.

In February 2017 there was a review of 34 studies looking at energy drinks on performance in sports. The study showed improvement in muscle strength, jumping, endurance, and certain sports improved. Conclusion was the benefits of taurine in the sports drinks and not the caffeine. The study was ONLY done on young athletes – not a overall study.

CAFFEINE AND EPHEDRINE

Ephedrine is an active component of an herb – ‘ephedra’ which is suppose to be an appetite suppressant and fat burning. When caffeine and ephedrine are taken together they are suppose to be have more fat burning than without.

Ephedrine is used in Canada for a nasal decongestant —- and comes with a whole host of warnings, caution, and contradictions.

Probably best to stay away.

CAFFEINE SAFETY

Caffeine is not recommended fr sleep. (Dah!)

Make cause your bladder overreact.

May increase blood pressure.

May cause anxiety, rapid heart rate, insomnia, restlessness, tremors, nervousness and headache.

IN SUMMARY

Caffeine helps with your mind and can increase memory.

Caffeine keeps you alert – especially in times when you really need to be alert.

Caffeine can stimulate hair growth.

Caffeine may help with Parkinson’s Disease.

Caffeine may help ward off Alzeimer’s.

Caffeine drinker have a lower risk of suicide.

Caffeine may reduce risk of skin cancer.

Caffeine can help with asthma – just stay away from dairy.

Please reply with some of your favorite caffeine drinks. My favorite is Fortune Delight especially with some Electro Sport and Evergreen.

REFERENCES

Burke, L.M. (2009). Caffeine and sport performance. Applied Physiology Nutrition and Metabolism 33(6): 1319-34. DOI: 10.1139/H08-130 Link: https://www.researchgate.net/publication/23669680_Caffeine_and_sport_performance

Caine, J.J. & Geracioti, T.D. (2016). Taurine, energy drinks, and neuroendocrine effects. Cleve Clin J Med. 83(12):895-904. doi: 10.3949/ccjm.83a15050. Link: http://www.mdedge.com/ccjm/article/120413/adolescent-medicine/taurine-energy-drinks-and-neuroendocrine-effects

Doherty, M. & Smith, P.M. (2004). Effects of caffeine ingestion on exercise testing: a meta-analysis. Int J Sport Nutr Exerc Metab. 14(6):626-46. Link: htpps://www.ncbi.nlm.nih.gov/pubmed/15657469/

Examine.com, Supplements, Caffeine. Accessed March 11, 2017. https://examine.com/supplements/caffeine/

Examine.com, Supplements, Ephedrine. Accessed March 11, 2017. https://examine.com/supplements/ephedrine/

Ganio, M.S., Klau,J.F., Casa, D.J., Armstrong, L.E. & Maresh, C.M. (2009). Effect of caffeine on sport-specific endurance performance: a systemic review. J Strength Cond Res. 23(1):315-24. doi: 10.1519/JSC.0b013e31818b979a. https://www.ncbi.nlm.nih.gov/pubmed/19077738

Health Canada, Natural Health Products Ingredients Database, Caffeine. Accessed March 9, 2017. http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=53&lang=eng

Health Canada, Natural Health Products Ingredients Database, Ephdrine. Accessed March 11, 2017 http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=271&lang=eng

Heckman, M.A., Weil, J & De Mejia, E.G. (2010), Caffeine (1,3,7-trimethylxanthine) in Foods: A Comprehensive Review on Consumption, Functionality, Safety, and Regulatory Matters. Journal of Food Science, 75: R77-R78. doi:10.1111/j. 1750-3841.2010.01561.x http://onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2010.01561.x/full

Hodgson, A.B., Randell, R.K. & Jeukendrup, A>E. (2013). The metabolic and performance effects of caffeine compared to coffee during endurance exercises. PLoS One. 8(4):e59561. doi:10.1371/journal.pone.0059561 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616086/

Jówko E. Antioxidants in Sports Nutrition. Chapter 8: Green Tea Catechins and Sport Performance. ©2015 by Taylor & Francis Group, LLC. Bookshelf ID:NBK299060 PMID:26065095 https://www.ncbi.nlm.nih.gov/books/NBK299060/

Nehlig, A. & Debry, G. (1994). Caffeine and sports activity: a review. Int J SPorts Med. 15(5):215-23 https:///ww.ncbi.nlm.nih.gov/pubmed/7960313/

Souza, D.B., Del Cosco, J., Casonatto, J & Polito, M.D. (2017). Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. Eur J Nutr. 56(1):13-27. doi: 10.1007/s00394-016-1331-9. https:www.reserchgate.net/publication/309281522_Acute_effects_of_caffeine-containing energy drinks on physical performance a systematic review and meta-anaylsis

Spriet, L.L. (2014). Exercise and Sport Performance with Low Doses of Caffeine. Sports Med 44(Suppl 2): 175. doi:10.1007/s40279-014-0257-8 https://link.springer.com/article/10.1007%2Fs40279-014-2-0257-8

www.healthoverfifty.com ©SuzAlfano All Rights Reserved 2020.

Plant Based Nutrition for Those Over 50 Years Old

Suz Blog Tips 12 Comments

Keeping up your health and eating healthy is not easy after a certain age. Eating the right way does not mean you always have to have boring food- yuck! Plant based foods are so unique and delicious to incorporate into your routine to make meals healthful. When you have either farm fresh veggies or organic from the store they are so tasty compared to the meats, poultry, and salt filled stuff (food).

The Book “How Not To Die” written by the great Dr. Michael Greger, M.D. and “How Not to Diet” start a great challenge which allows you to incorporate the most nutritious possible ingredients to your meal plan and a routine to make you feel active and lively in no time. Check out his app the 12 Things to eat and do daily.

Cruciferous Vegetables

Arugula, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Kale, Radish, Turnips, which are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Cruciferous Vegetables are will help lower inflammation and could possibly reduce the risk of developing cancer. Be sure to eat at least a half a cup a day. By the way – Brussels Sprouts cut up 14 minutes before cooking bring out more of the essence of the veggie.

Beans and Legumes

Beans and legumes are a great antioxidant, good source of protein, reduce cholesterol, decrease blood sugars levels and increase healthy gut bacteria. Some of the top beans are : Garbanzo Beans (delicious as hummus), Lentils, Peas, Kidney Beans, Black Beans, Soybeans, Pinto Beans, Navy Beans, Peanuts (yes peanuts are a legume). A favorite is garbanzo beans with vegannaise, avocado as a tuna replacement.

Berries

Eat at least on serving a day of berries – blackberries are the most nutritious. Berries are high in fiber, can help lower cholesterol levels, and keep you skin looking beautiful. Goji berries are a great snack to carry around with you because they are dried.

Other Fruits

Eat at lease 2 more cups a day of fresh fruit or 1/2 Cup of dried fruit. There is something to say ‘An apple a Day keeps the Doctor Away’. Fruit is rich in nutrients such as potassium, fiber, and Vitamin C. Plus they are naturally sweet!

Greens and other Vegetables

Have at least 2 more vegetables per day on top of the Cruciferous Vegetables – these are so fantastic for your health. Best to have – according to Dr. Gregor – 2 cups raw, and or 1 cup cooked vegetables per day. Onions, Bell Peppers, Carrots, will add color and extra taste to your meals.

Whole Grains

Three servings a day of 1/2 Cup f whole grains is basically what you should have without gaining weight. Whole grains have fiber, Vitamin B, minerals, iron and magnesium.

Flaxseed

Have at least 1 Tablespoon ground daily. This is full of fiber, protein and omega-3. Flaxseed keeps you regular – ha ha.

Vitamin D and Vitamin B12

Vitamin D and B12 are essential and if you get a a healthy Vitamin Supplement you would not take them for granted.

Beverages and Water

Five servings a day of water, tea, coffee, etc. Make sure you keep yourself hydrated. Also drink Green tea, and stay away from sugary drinks.

Spices

Try adding a minimum 1/4 teaspoon of turmeric a day.

Exercise

Keep yourself active during the day. If you sit a lot during the day make sure you stand up at least every hour. Moving around 90 minutes a day should be enough to keep you energized.

Best to have varied foods, nutrient dense, minimally processed foods to meet your daily needs.

References:

https://www.ncbi.nlm.nih.gov/pubmed/26706022

https://www.nbci.nlm.nih.gov/pubmed/19794127

https://www.ncbi.nlm.nih.gov/pubmed/19271419

https://www.ncbi.nlm.nih.gov/pubmed/17151594

© Healthoverfifty.com 2020

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