CrossFit has turned working out into a sport. As a sport, It’s relatively new compared to other sports that have been around for a long time like basketball, baseball, and football. People that jump into most new sports without proper training can be injured at a higher rate than those that train properly. Since Crossfit training involves movements that are new to many people such as kipping pull-ups, toes-to-bars, olympic lifts, gymnastics ring work and much more, I’m not surprised that injuries occur, especially without proper training.
After starting Crossfit I developed patellar tendonitis (also known as patellar tendinopathy or “jumper’s knee”) in my left knee. I ignored the pain until it got to the point where I avoided full depth squatting or jumping as it hurt too much. I tried to rehab it on my own, but with no success. It wasn’t until after getting a PRP injection into the affected knee that it fixed my tendonitis and I was able to move again.
If you’re like many busy people, preparing to go to a gym after work or squeezing it in during lunch is tough, especially when you are already feeling overwhelmed. You can still be in good shape though. Going to the gym puts you in an environment where you feel compelled to do some type of exercise, but if you integrate exercises and a movement routine throughout your day, then going to the gym will be a bonus instead of a requirement for staying in shape. Here are a few exercise routines and ideas some if you can integrate into your life to keep you in shape.
Keeping track of things like your heart rate variability, resting heart rate, respiratory rate, body temperature, and physical activity can be interesting and as time goes by, you may notice trends that you can take action on. For example, I noticed that after March, my overall heart rate variability was trending down, a negative sign of health as a higher HRV than your baseline is a sign of good health and recovery.
Ever since I got the Oura Ring, I’m able to track my deep sleep, heart rate variability and my resting heart rate in a more accurate fashion. Heart rate variability is the time interval between heartbeats. Typically, the higher the HRV, the better. The Oura ring is able to measure this by measuring your HRV while you are sleeping at the same time of the day, which makes the readings more accurate than other devices like the Apple watch or FitBit.
A lower resting heart rate during sleep is also associated with good recovery and health.
On normal days, my deep sleep, HRV, and resting heart rate are relatively good and consistent and my Oura Ring’s readiness score is not too bad. It’s not optimal because my weeks vary in terms of training and other activities.
Some of us may not look at the labels very well when buying food and drink products, except for the brands we want to get. Usually, we would just get them from the grocery shelves and
It’s sad that some pesticides, such as Dacthal, are banned in Europe and classified as a carcinogen is allowed to be used on many of items we eat regularly in the US.
The U.S. and Europe differ in many food product standards and regulations. One of which is the food additives wherein there are more European restrictions because they only allow not harmful additives to it. America on the other hand allow additives until proven harmful. Many artificial ingredients such as petrochemical-based food coloring, BVOs, and RGBHs that are banned in Europe are still used in the U.S as a result. Another is that FDA (U.S. food policy) discloses 8 common allergens namely eggs, fish, shellfish, soybeans, peanuts, tree nuts, milk, and wheat, while EU FIC (European food policy) requires listing 14 allergens directly in the ingredients section of the food labels and restaurants. When it comes to food labeling, FDA changed twice while the European changed it recently focusing on mandatory information, allergens, and nutritional information listings.
According to statistics, the lifespan of this generation’s general population has increased, and the health status has also improved mainly because of the new drugs and medical innovations. These are both amazing news, but what do we really mean when we say lifespan and healthspan? Is there a difference between the two and is one more important than the other?
Lifespan And Healthspan
Lifespan is the number of years in life; how long we live, whereas healthspan is the quality of life; how well we live, in simple terms. Beyond this, it’s more complex than just long life and poor health or short life and rich in health because we want to live longer and better.
When we talk further about lifespan, it’s how long we can delay the onset of life-threatening diseases. In healthspan, we dive deeper into how long we can preserve cognitive functions, maintain physical form and motor functions, and sustain our purpose and social functions. Now that we get the framework of this topic, evolution tells us how we can live longer and better, that’s by meeting our biological needs such as food and sleep sustenance, survival instincts such as stress responses and reproduction. As millennials, centuries, and decades pass, thanks to civilization and technology, we hacked our way into resolving our acute problems, such as war, famine, trauma, lethal infections, and brutality. Chronic problems, on the other hand, were left such as heart diseases, lower back pain, type-2 diabetes, and Alzheimer’s.
Once we acquire these problems, it’s harder for us to achieve longevity, meaning long and better life. One way of making sure we achieve longevity is by improving our physical capabilities. Regular exercises and intense training, diet and fasting, supplementation, meditation, sleep, and hygiene are some of the hacks we can do to increase our life and health spans.
Margarine, Cigarettes, Anti-Bacterial Soap and now potentially sunscreen? These items were supposedly healthy at one point; now deemed as not only unhealthy but potentially harmful. More is not necessarily better. Here are some articles that discuss information about sunscreen, cancer and sun exposure.
Sunscreens And What The Skin Can Produce
Supplements have been selling like smartphones for many decades. Though, because of recent studies, some of them have been getting backlash. One that stands the test of time is Vitamin D, manufactured by skin primarily through sunlight, probably due to countless benefits it brings including prevention of certain diseases such as osteoporosis, heart attack, stroke, depression, cancer, diabetes, obesity, cognitive impairment, autoimmune conditions, and more. Many of us are still not getting enough of this since most jobs are indoors and when we go out, we wear sunscreens, which in turn blocks the sun’s rays. So, we just take vitamin D supplements to compensate for not getting it from the outside. But what’s mind-boggling about this is a couple of recent studies showed that vitamin D supplementation has no benefit on us, even with larger doses, it doesn’t do much with heart disease, cancer or stroke.
There are researchers who argued that people with high vitamin D levels are so healthy not because of the vitamin itself but because of their exposure to the sun. They said that exposure to the sun for at least 30 minutes lets the skin produce nitric oxide, which lowers blood pressure and dilates blood vessels, lowering the risk of heart disease and stroke. Sunscreen may be a big culprit when it comes to producing nitric oxide which can help us prevent certain diseases.