PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

  DIABETICS CUT HEALTH RISKS:  TWO WEEKLY WORKOUTS  If you have diabetes, getting active—even if it’s only a couple of times a week—could make a significant difference for your heart. A new study involving more than 50,000 adults with diabetes found that both “weekend warriors” (people who cram their exercise into one or two days) and those who spread their workouts throughout the week saw significant drops in their risk of dying from heart problems or any cause. The best part? As long as you hit the recommended 150 minutes of moderate-to-vigorous exercise per week, it didn’t matter if you squeezed it all into the weekend or broke it up across several days. The research, published in the Annals of Internal Medicine, analyzed data from over two decades of the National Health Interview Survey. Participants were grouped by their activity patterns: inactive (no exercise), insufficiently active (less than 150 minutes per week), weekend warriors (150+ minutes over one or two se...

    PISTACHIOS: SUPPORTS GUT HEALTH  Replacing your usual nighttime carb snack with pistachios could do more than just shake up your routine—it might change the bacteria in your gut, according to a recent Penn State study . Researchers followed 51 adults with prediabetes who replaced their typical bedtime carbs (such as a slice or two of whole-grain bread) with about two ounces of pistachios every night over 12 weeks. The results? Those who ate pistachios observed a shift in their gut microbiome in some interesting ways. There was a jump in the abundance of bacteria like Roseburia and other Lachnospiraceae family members, which are known for producing butyrate—a short-chain fatty acid that helps fuel colon cells, keep the gut lining healthy, and tamp down inflammation. At the same time, levels of less desirable bacteria, such as Blautia hydrogenotrophica (linked to compounds that can harm kidney and heart health) and Eubacterium flavonifractor (which breaks down antioxida...

 SUGAR SUBSTITUTE MAY HARM THE BRAIN A new study from the University of Colorado Boulder is raising concerns about erythritol, a sugar substitute found in products ranging from low-carb ice cream to “sugar-free” sodas. Once marketed as a safe choice for people with obesity and diabetes, erythritol may pose unexpected dangers to brain health—even in small amounts. Researchers discovered that exposing brain blood vessel cells to levels of erythritol similar to those found in a typical sugar-free beverage resulted in several harmful changes. The treated cells produced less nitric oxide, a compound that helps keep blood vessels relaxed and open. At the same time, they made more endothelin-1, a protein that tightens blood vessels. When researchers introduced a substance that would usually trigger a clot, cells exposed to erythritol were less able to produce t-PA, a natural enzyme that helps break down clots. The cells also generated more reactive oxygen species—free radicals that can da...

  SHARK ENCOUNTERS:  A SURVIVAL GUIDE Swimming in the ocean carries a slight chance of running into a shark, but you can make that risk even smaller—and boost your odds of getting out safely if you ever do see one. Most shark attacks happen close to shore, and they’re almost always unprovoked. People swimming alone, far from the beach, or in areas where sharks are known to feed or travel are more at risk. The same goes for anyone swimming at dawn or dusk, when sharks are more active, or those with open wounds—sharks can smell blood from a surprisingly long distance (apps.dtic.mil). To stack the odds in your favor, stay close to shore—less than 82 feet is a good rule. Skip swimming at dawn, dusk, or night, since those are prime shark feeding times. Leave the shiny jewelry and neon swimsuits at home; flashy colors and glinting metal can look like fish scales to a shark. Steer clear of areas where people are fishing, as bait and fish scraps can attract sharks. And if you’re bleed...

 RIP CURRENTS: STAYING SAFE IN THE OCEAN Rip currents—sometimes called riptides—are among the most dangerous threats at the beach. But knowing how to spot them, avoid them, and survive if you’re caught can make all the difference. Here’s what the science says, and what you need to know before you hit the water. How to Avoid Rip Currents Your best defense is to swim at a beach with lifeguards and stick between the safety flags. These flagged zones are checked for hazards, and lifeguards are on hand in case of an emergency (Bradstreet & Brander, 2014). Keep an eye out for signs of rip currents: water that looks darker or deeper than the areas around it, spots where waves aren’t breaking, or any visible stream of water heading away from the shore. These are classic signals of a rip current (Leatherman, 2012). A lot of drowning incidents happen simply because people don’t realize the danger or can’t spot a rip current. That’s why paying attention to posted warnings and learning wha...

 MUSCLE LOSS AND AGING: CAUSES, IMPACT, AND SOLUTIONS As we age, our muscles naturally atrophy—a process known as sarcopenia. This isn’t just about aging; it’s a complex interplay of factors that begins to work against our muscles as early as our thirties, with the pace accelerating after we reach 60. The main culprits? As we age, we typically move less, our bodies produce less growth hormone and testosterone, and low-level inflammation tends to persist in the background. On top of that, our cells aren’t as good at making new muscle proteins, our mitochondria (the energy centers of our cells) don’t work as well, and we start to lose motor neurons, all of which make it even harder to maintain or rebuild muscle mass (Physiological Reviews; Revista Ciencias de la Salud; The American Journal of Clinical Nutrition). But muscle loss isn’t just about feeling a little weaker. Sarcopenia makes it harder to get around, raises the risk of falls and broken bones, and often forces old...

  EMOTIONAL EATING: CAUSES AND SOLUTIONS Emotional eating occurs when individuals turn to food in response to stress or negative emotions, rather than genuine physical hunger. The reasons behind it are complex and multifaceted, intertwined with psychology, biology, and even childhood experiences. For some, emotional eating traces back to early family patterns, like when a caregiver offered cookies instead of comfort after a tough day. Others might have a genetic tendency or notice their cravings spike with hormonal changes (Springer; Springer). Addressing emotional eating means tackling these root causes directly. Cognitive Behavioral Therapy (CBT) stands out as one of the most effective tools we have. CBT teaches individuals to recognize the thought patterns and habits that trigger emotional eating and replace them with healthier responses. Research indicates that CBT can help individuals manage their emotions related to food, although it tends to be more effective ...