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Your gut is the gateway to health. It is a highly complex system that we interact with continuously from eating and drinking to performing bodily functions, every single day.
Your gut health is the gateway to your overall health. It is where the external meets the internal environment and beings at your mouth and ends at your rectum. It is a highly complex system that we interact with continuously from eating and drinking to performing bodily functions, every single day.
The gastrointestinal system is highly susceptible to damage from toxins, food choices, medications, alcohol, stress and more. This could be the reason gut conditions have become more common in the general population. Diet choices and lifestyle practices can help you balance and restore your gut health thus supporting overall internal harmony and contributing to optimal health.
Diet and lifestyle choices have an impact on your gut health.
Symptoms of digestive dysfunction
As you may know, digestive dysfunction can be uncomfortable and debilitating with symptoms such as gas and bloating regularly becoming normal. These symptoms are not normal and with a healthy digestive function, you should not experience these symptoms regularly. Such symptoms are your body’s signs indicating your gastrointestinal system is not functioning properly. Other common signs and symptoms include:
Bloating
Gas
Constipation or diarrhea
Skin conditions
Allergies and intolerances
Food sensitivities
Headaches
Fatigue
Low energy
Mood swings
Inability to focus
Anxiety and stress
Muscle aches and pains
Abdominal pain
The gut microbiota
The term to describe the dynamic community of microorganisms in the gut is ‘microbiota’. It includes bacteria, fungi, viruses, archaea and protozoans, providing the individual with an abundance of cells and genes, existing on and in the body. Approximately 95% of these microorganisms can be found in the gastrointestinal tract.
Within the gut microbiota, there are around a thousand species of bacteria, which all play a different role in the body. Some of these bacteria are beneficial and others are harmful. When there are more harmful bacteria than beneficial, this creates an imbalance, and this is when dysbiosis may occur.
Dysbiosis indicates poor gut health and may not only contribute to a number of digestive symptoms but may also compromise your entire body function. From nutrient absorption from foods to energy levels, weight management, mental health, skin conditions and the way our immune system functions. Here are some of the ways the gut and other body systems are interconnected.
1. The gut and immune system
The relationship between the gut and the immune system is complex and interesting....Keep reading.....
There are four major strategies to keep in mind when it comes to
getting ready to perform your best in the gym, whether it’s a regular
training day or competition day. (Continued below)
(Video) - Toned trainer and author Tara Garrison lightweight, high reps doesn’t give you the results you may be hoping for. Mom of three shares tips about transforming your body at any age
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Protein as part of your pre-workout routine is often an overlooked
component of performance nutrition, but adequate protein is vital for
preventing the excessive breakdown of muscle fibers during exercise.
Through repetitions in strength training, stress and tension are put
on muscle and their fibers, causing micro-tears. These are ultimately an
important part of training as these tears create room for muscle repair
and growth, which result in both muscle hypertrophy as well as
improvements in strength. However, excessive muscle breakdown can mean
that soreness sets in and muscle fibers are unable to repair at
staggering rates.
Having protein as part of your pre-workout nutrient regimen means
that you are providing muscle fibers with the building blocks to repair
muscle quickly and efficiently, without excess damage being done. One of
the most effective ways to do this is through the use of branched chain
amino acids (BCAA’s). BCAA’s used prior and during exercise is one of
the easiest and most effective ways to have proteins readily available
for muscle recovery.
If consuming a whole protein source, such as meat, eggs, or dairy,
aim to consume around 10-30 grams of protein about 60-90 minutes prior
to the beginning of your workout. Since BCAA’s are already broken down
in the simplest form of a protein, they can be consumed just before and
during your workout while still being effective.
EAT ENOUGH OF THE RIGHT CARBOHYDRATES
Carbohydrates are the primary fuel source for our muscles, and are
therefore an integral part of pre-workout nutrient timing, but we need
to take into consideration the type of carb being consumed in order to
ensure it’s available for use when we need it during exercise.
Our muscles are fueled by sugar, namely glucose which is converted to
glycogen and stored in our muscles and liver for energy. This is what
allows our muscles to perform and function, especially when it comes to
strength training.
Without adequate carb intake prior to a workout, you might notice
that you “hit a wall” during your workout that you’re unable push
through. You may also notice that you experience dizziness and early
onset muscle fatigue. When a movement becomes impossible to complete due
to muscle fatigue, it’s a sign that you’ve depleted the glycogen stores
in that muscle group, preventing you from continuing to use those
muscles.
SIMPLE VS COMPLEX CARBOHYDRATES
For our purposes, there are two major types of carbohydrates: simple and complex.
Complex carbohydrates are those that contain fiber and starch, and
therefore require a longer period of time in order to be digested and
broken down to the glucose to be used by our cells and muscles. Some
examples of complex carbs include:
Potatoes
Vegetables
Bread
Oats
Rice
Since these require some time to digest, these are best used as
pre-workout energy when consumed between 1-2 hours prior to the start of
your workout. While complex carbs may take longer to break down for
energy, one of the benefits of using a complex carb for workout fuel is
that they provide longer lasting, sustainable energy that will carry you
through the duration of your workout.
Simple carbohydrates are those that contain more sugar than they do
fiber, and will therefore breakdown over a faster period of time in
order to be used as fuel in the body. Some examples of simple carbs
include:
Fruit
Simple Sugars
Processed Foods (typically high in sugar content)
Since these carbs don’t require as long to be digested for energy
use, they are best consumed around 30 minutes prior to the beginning of
your workout. While simple carbs provide quick energy, they are also
short-lasting energy providers. They are usually not well-suited for
longer workouts in particular.
DRINK ENOUGH WATER & ELECTROLYTES
As one of the foundational nutrients, water intake is crucial for
optimal athletic performance. Water plays a crucial role in the movement
of nutrients into cells for use (including sugar and muscles), provides
lubrication and cushioning for joints, protects lungs from damage
during aerobic exercise, and serves as the primary conductors between
cells for nerve impulses.
In addition to water intake, electrolytes and a proper mineral
imbalance should be considered to promote healthy water retention and
ensure that the cells of the body are able to best utilize daily water
intake. Without electrolytes, water can simply flush the system rather
than be utilized by cells. Our cells rely on minerals and electrolytes
to determine when a cell should absorb or release water. Low levels of
electrolytes, such as sodium, magnesium, calcium, and potassium, can
lead to hyponatremia (water intoxication) or prolonged dehydration
despite adequate water intake on a daily basis.
To determine a baseline for daily water intake, take your body weight
in pounds and divide it in half. This is the number of ounces you
should be drinking daily in order to maintain adequate hydration levels.
In addition to water intake, you should be a regular electrolyte
source in place to promote hydration. This might look like an
electrolyte supplement in the form of a tablet dropped in your water or
powder mix, or it might be using lemon and other citrus fruit juices
squeezed into water as they contain a balanced amount of electrolytes
naturally. You may also consider adding a pinch of sea salt to your
water before and after your training to provide the body with adequate
sodium, the body’s most important electrolyte, as well as replenishing
any lost sodium stores through sweat loss.
TAKE A PRE-WORKOUT SUPPLEMENT
Pre-workout supplements have become a popular part of pre-workout
nutrition but are often unnecessary and provide a host of chemicals to
the body that put more stress on the body than needed in order to
complete a workout.
If using a pre-workout supplement, look for one that has as few
ingredients as possible to avoid overloading your digestive system and
creating a detox reaction. A clean per-workout supplements (like our's)
offers a natural source of energy such as caffeine as a stimulant to
create fresh blood flow to the brain when a pick-me-up is needed.
IMPROVING YOUR ATHLETIC PERFORMANCE
By implementing these four strategies and being aware of your
nutrient timing prior to your workouts, you can drastically improve how
you feel during your training, but also the strength, endurance, and
recovery of your workouts to reach your athletic goals as efficiently as
possible.
My name is Angel L Rivera Hernandez. I born in January
5, 1989. When I was in high school, I was invited to compete on NASA in
Columbus, Ohio and I win first place. When I was homeless, I open my eyes
and say to myself 'what I want to do with my life' so I started doing
some changes.
The demand for nootropics and nootropic supplements is growing. People under stress are seeking ways to help their brains keep up with the demands of their busy lives. This includes mothers who find themselves in a fog due to stress, lack of sleep and a never ending to-do list. In this state, mood is worsened, judgement’s impaired and decision-making skills can be hampered. For a mother trying to juggle multiple tasks on a few hours of sleep, a nutritional boost or mental advantage of any kind is welcomed. Nootropic supplements can help boost brain health, mental clarity, focus, memory and may also help improve reactions to stress. For a busy mom, the only thing better than less stress and more focus, would be more sleep.
Mental Health of Moms
Parenting responsibilities can have an enormous impact on a mother’s physical and mental health. This stress increases risk for various mental health disorders and stress-related diseases. According to studies, mothers and female caregivers experience greater stress and stress-related ailments.
Nootropics Can Help Your Brain Keep up With Your Life
As mentioned, moms can be exposed to monumental amounts of stress. Nootropics may offer women specific support that can help. Since nootropics can reduce negative reactions to stress, these supplements may provide relief for overstressed, overworked moms by helping them meet the cognitive demands of their hectic lifestyles. BPI Sports’ Focus Mind Connection is one such supplement.
An alternative to sugar- and stimulant-heavy energy drinks, Focus Mind Connection is a nootropic formula designed to promote energy, memory and well-being. Here are the main ingredients:
Niacin – Niacin, also known as B3, supports central dopaminergic activity, which is important to brain function for better focus and coordination.
Vitamin B12 – This vitamin supports memory and mental clarity for decision making and strategizing.
Glycine – Glycine acts as an inhibitory neurotransmitter, making it capable of supporting mood and cognition. It can also help you stay hydrated.
D-Ribose – D-Ribose helps with ATP levels, providing energy and stamina.
Phosphatidylcholine – Phosphatidylcholine helps produce acetylcholine, which is important for memory.
Alpha GPC – This advanced nootropic is the most effective source of choline. Choline increases acetylcholine in the brain, which is responsible for every cognitive function.
Since BPI Sports Focus Mind Connection is stimulant-free, you won’t feel the energy crash that comes with caffeinated coffee or energy drinks. What you feel is a clean, powerful energy that keeps you alert, focused and in the right mindset to take on the uphill climb that is a mom’s daily to-do list.
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