PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

  MINERALS AND GUT HEALTH: WHAT YOU NEED TO KNOW Minerals do much more than power our metabolism—they also help shape the gut microbiome, influencing which microbes thrive and how our digestive system works. Recent peer-reviewed research highlights that minerals like calcium, magnesium, iron, zinc, and selenium are especially crucial for the balance and function of the gut ecosystem (International Journal of Molecular Sciences; Journal of the Science of Food and Agriculture). There’s a constant interplay between minerals and gut microbes: the microbiome can affect how well we absorb minerals, while minerals impact which bacteria grow best. This relationship has ripple effects on nutrient absorption, immune health, and the strength of the gut barrier. Zinc  regulates immunity, maintains the gut barrier, and supports a diverse microbial community. When zinc levels drop, beneficial bacteria may decline, and harmful species can gain ground. Supplementing zinc can help restore bala...

  VITAMIN D AND K: BETTER TOGETHER Vitamin D and vitamin K are essential nutrients that play key roles in maintaining human health, particularly bone and cardiovascular health. Each vitamin has a distinct function, but recent research suggests their combined effects are significant. Vitamin D is most recognized for its impact on calcium absorption and bone health. Not getting enough vitamin D can lead to weaker bones, a higher risk of fractures, and an increased likelihood of cardiovascular disease. This deficiency is widespread and affects people of all ages worldwide. Supplementing with vitamin D—often together with calcium—has been shown to reduce the rate of fractures, especially in postmenopausal women at greater risk of rapid bone loss (The American Journal of Clinical Nutrition; Proceedings of the Nutrition Society). Vitamin K is crucial for both blood clotting and bone health. In the context of bones, vitamin K activates proteins that help regulate where calcium goes in the...

VITAMINS: WHAT RUNNERS NEED TO KNOW   Research on vitamins for runners suggests there's no one-size-fits-all answer. Most evidence indicates that runners with a balanced diet rarely develop outright vitamin deficiencies. Still, certain nutrients stand out because endurance training can raise the body's demands. Vitamin D Vitamin D is a common concern, especially for runners training indoors or living in areas with limited sunlight. This nutrient is vital for bone health and a well-functioning immune system. Being deficient can mean a higher risk of stress fractures and getting sick more often. Studies of collegiate distance runners show that many don't reach the recommended daily allowance for vitamin D, underlining the need for awareness ( Journal of the American College of Nutrition, 2020 ). Reviews focused on elite athletes have found similar trends, noting that vitamin D also supports muscle function and overall performance ( Nutrients, 2013 ). Vitamin B12 B12 is essent...

  VITAMIN WATER: EFFECTIVENESS AND NECESSITY Effectiveness of Vitamin Water Vitamin water refers to drinks fortified with water-soluble vitamins—mainly B and vitamin C—and sometimes minerals. Whether these beverages are actually effective depends a lot on someone’s existing nutritional status and health needs. For most people who eat a balanced diet, vitamin water doesn’t offer any extra health benefits compared to plain water. Studies on vitamin supplementation make it clear: for healthy adults, taking in more water-soluble vitamins than you’d get from your regular meals doesn’t boost health or performance, unless you have a documented deficiency or an increased need—like during pregnancy, certain illnesses, or periods of intense training (Journal of the American Dietetic Association; Foods, Nutrition and Sports Performance). There are some situations where vitamin-fortified drinks might have a role, but they’re pretty specific. For example, one study found that adding a vitamin d...

  ABDOMINAL FAT: HOW TO BEAT THE BULGE Causes of Abdominal Fat Abdominal fat—especially the kind tucked around your internal organs, called visceral fat—builds up for many reasons. Genetics, as does your hormone balance, particularly in steroid hormones like cortisol, play a role. High stress or underlying metabolic problems can cause cortisol to spike, which makes your body stash more fat around your belly. This process often goes hand-in-hand with increased insulin resistance, setting the stage for even more fat to pile up (Journal of Cardiovascular Pharmacology; Nutrition). Depending on their ethnicity, some people are genetically predisposed to store more abdominal fat than others, even if their BMI is the same, highlighting that genes also matter here (Journal of Cardiovascular Pharmacology; Nutrition). Consequences of Abdominal Fat Carrying too much visceral fat isn't just a cosmetic issue; it's linked to a higher risk of metabolic syndrome, which lumps together condition...

SUPPLEMENTS: HOW TO IDENTIFY EFFECTIVE AND SAFE PRODUCTS   Picking a safe supplement isn’t as simple as grabbing the flashiest bottle off the shelf. There’s a lot less oversight here than with prescription drugs or even regular painkillers, which means you’re the one responsible for making sure what you’re taking is safe. Here’s what the research and experts say you should watch for: First, check whether the supplement has been tested by an independent group—think NSF International or USP. These organizations ensure that the supplement isn’t hiding anything weird in the bottle and that what’s on the label matches what’s inside. Contamination and label mix-ups happen constantly, so third-party certification is a big deal. Next, look at the ingredient list. You want a supplement that spells out every ingredient and how much you’re getting. If you see “proprietary blend,” be wary—it usually means you don’t know what you’re getting. Accurate labeling matters because taking too much spe...

  SUPPLEMENTS: RISKS FOR ORGAN DAMAGE Supplements—especially herbal and dietary ones—are everywhere. Walk into any pharmacy or scroll through wellness websites, and you’ll find shelves packed with pills and powders promising everything from weight loss to better sleep. However, a growing body of evidence shows these products aren’t as harmless as they seem, especially concerning your liver, kidneys, and heart. Liver Damage The liver ends up taking the brunt of many supplement-related injuries. Recent studies and collections of medical case reports show that herbal and dietary supplements (HDS) are now a significant cause of drug-induced liver injury, both in the U.S. and worldwide. Bodybuilding supplements—those containing anabolic steroids are a big offender—weight-loss aids, and certain herbal mixtures come up again and again as culprits. The symptoms can range from mild changes in blood tests to full-blown hepatitis or even sudden and severe liver failure that sometimes requires...