PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

MENOPAUSE AND DRY MOUTH Dry  mouth, or  xerostomia ,  is a common concern in menopausal women, and the consequences of dry mouth can lead to dental and other health issues if not addressed.   Several studies have investigated whether menopause leads to a measurable decrease in saliva production. Some research points to an apparent reduction in both stimulated and unstimulated saliva among menopausal women, which lines up with increased reports of dry mouth.  Yet other studies have found inconsistent results, suggesting that not every woman experiences a drop in saliva output. Still, dry mouth remains common and can affect quality of life for many (Minicucci et al., Australian Dental Journal; Mahesh et al., Journal of Clinical and Diagnostic Research; Mojabi et al., Frontiers in Dentistry). The causes are complex. Beyond hormones, factors like stress (shown by higher levels of salivary cortisol) and shifts in calcium and phosphate metabolism may contribute to the...

  FARMER'S CARRY: BUILD ENDURANCE AND STRENGTH The farmer’s carry, also known as the farmer’s walk, is a simple exercise: you pick up a heavy weight in each hand and walk. Despite its straightforward nature, peer-reviewed studies show it delivers outsized benefits, which explains why it’s become a go-to move in strength training routines. 1. Full-Body Strength and Endurance Carrying heavy weights while walking isn’t just a test of your grip—it activates muscles from your shoulders and core to your hips and legs. Research indicates that loaded carries like the farmer’s walk improve overall muscular strength and endurance, particularly in the upper body and trunk, by simultaneously challenging multiple muscle groups and driving broad neuromuscular adaptations (Springer, ProQuest/TDL). 2. Grip Strength Holding onto those weights for the walk is one of the best ways to build grip strength. Studies comparing the farmer’s carry to other exercises found it especially effective for strengt...

  TREADMILL WORKOUTS: STRENGTHS AND SHORTCOMINGS Treadmill workouts are a go-to option for many people thanks to their convenience and ability to deliver consistent cardio exercise. Like any workout, though, they have their strengths and shortcomings. Effectiveness and Key Benefits There’s strong evidence that treadmill routines can improve cardiovascular health, help with weight loss, and build endurance.  For example, structured treadmill workouts have been linked to better postural balance and walking ability in older adults (Journal of Aging and Physical Activity, Wiley ). Treadmill-based programs have also shown real benefits for people recovering from strokes, including improved aerobic capacity and walking function ( AHA Journals ). And when it comes to cardiorespiratory fitness—one of the best predictors of long-term health—treadmill running remains a reliable way to make gains ( JAMA Network ). A specific treadmill protocol known as the 12-3-30 workout (walking at a 1...

  OVEREATING: CONTROLLING FOOD CONSUMPTION Overeating isn’t just about lacking willpower—it’s a complicated habit shaped by emotions, environment, and learned behaviors. Research shows that if you want to stop overeating, you need more than just good intentions; you need practical strategies that address the real reasons behind the behavior. 1. Understand Your Triggers Most people don’t overeat because they’re hungry. More often, it’s about stress, boredom, or being surrounded by food. Social situations and emotional states can quietly drive you to eat more than you need. Experts suggest that the first step is to pay attention to what’s pushing you toward food—what’s eating at you, not just what you’re eating [[Overcoming Overeating, Google Books]]. 2. Change Your Habits with Behavioral Strategies Behavioral interventions are some of the most effective tools for tackling overeating [[Journal of the American Dietetic Association]]. A few methods stand out: Self-Monitoring: Keeping ...

  INTERMITTENT FASTING: HORMONAL IMPACT Intermittent fasting (IF) has wide-ranging effects on the body's hormones, touching everything from metabolism to stress and reproduction.  Regarding metabolic hormones, IF reliably lowers insulin levels and improves the body's response to insulin, encouraging a shift from burning glucose to burning fat for energy.  Leptin, the hormone that signals fullness, usually decreases with extended fasting, reflecting lower fat stores and reduced calorie intake.  Ghrelin, often called the "hunger hormone," typically rises while fasting, making you feel hungrier, though this response can mellow out as your body adjusts to the routine.  There’s also evidence that IF increases adiponectin, a hormone tied to better insulin sensitivity and reduced inflammation. Several gut hormones that help control appetite and fullness—like GLP-1, PYY, and CCK—may also be positively influenced by IF, supporting weight management and metabolic hea...

  ADDERALL: Effectiveness and Risks Adderall is a medication made up of amphetamine salts and is commonly prescribed to treat attention-deficit/hyperactivity disorder (ADHD). Research consistently shows that Adderall helps reduce ADHD symptoms, with some studies suggesting it may work better than other stimulants for certain people.  The extended-release version (Adderall XR) is designed so that patients only need one dose in the morning. This helps keep symptoms under control throughout the day and makes it easier for kids and adults to stick to their treatment (Journal of Attention Disorders; Pediatrics). Adderall is a central nervous system stimulant, so there are necessary precautions to keep in mind. One of the main concerns is its effect on the heart and blood vessels. Both short- and long-term use can raise blood pressure and heart rate. Extensive studies in young people haven’t found these changes to be dangerous for most, but anyone with a history of heart p...