7 Incredible Things Intermittent Fasting Does for your BRAIN

Intermittent fasting has become one of the most popular strategies for losing weight, and it’s touted as having many physical health benefits. But what does it do to your brain? Let’s take a deep dive into the research to find out what “time-restricted eating” really does to your brain.

7 Incredible Things Intermittent Fasting Does for Your Brain

1. Triggers autophagy

Intermittent fasting turns on an important process called autophagy, in which your brain “takes out the trash” that builds up during the day. This self-cleaning process helps detoxify the brain, clear out old and damaged cells, and sweep away debris. This nightly housekeeping promotes the regeneration of newer, healthier cells. A wealth of research has shown that problems with autophagy have been linked to Alzheimer’s disease, depression, bipolar disorder, schizophrenia, and other neuropsychiatric disorders.

2. Improves memory

Restricting the hours when you eat has been shown to significantly improve memory, according to a study in the Journal of the Academy of Nutrition and Dietetics. In this study, after 4 weeks of intermittent fasting, performance on a spatial planning and working memory task and on a working memory capacity test increased significantly. Additional research on animals has found that intermittent fasting improves learning and memory.

3. Brightens mood

Research in the Journal of Nutrition Health & Aging found that after 3 months of intermittent fasting, study participants reported improved moods and decreased tension, anger, and confusion. Another study from 2018 that was investigating weight-loss strategies found that intermittent fasting was associated with significant improvements in emotional well-being and depression.

4. Reduces inflammation

Chronic inflammation has been linked to many brain disorders, including depression, bipolar disorder, obsessive compulsive disorder (OCD), schizophrenia, Alzheimer’s disease, and more. According to a study in Nutrition Research, intermittent fasting decreases inflammation, which can have potent benefits for your brain health and mental well-being.

5. Fights high blood sugar

Research in the British Journal of Nutrition shows that intermittent fasting produces greater improvements in insulin sensitivity, which helps you prevent high blood-sugar levels and type 2 diabetes. The journal Neurology has published findings showing that high blood sugar is associated with a smaller hippocampus, the seahorse-shaped structure in your temporal lobes associated with mood, learning, and memory. Other studies show that anxiety and depression are 2-3 times higher in patients with type 2 diabetes than the general population.

6. Lowers blood pressure at night

Intermittent fasting helps reduce blood pressure while you snooze, which is beneficial for heart health, and anything that’s good for your heart is also good for your brain. Having hypertension or pre-hypertension lowers blood flow to the brain. Low blood flow on brain SPECT imaging scans has been seen with depression, bipolar disorder, schizophrenia, ADD/ADHD, traumatic brain injury, substance abuse, suicidal thoughts, and more. In addition, low blood flow is the #1 brain imaging predictor that a person will develop Alzheimer’s disease.

7. Burns excess fat

Intermittent fasting helps to burn more fat, which is good for brain health. Excess fat on your body is not your friend. A growing body of research, including studies in Archives of General Psychiatry and Psychosomatic Medicine, has found that obesity is detrimental to brain health and is associated with a greater risk of depression, bipolar disorder, panic disorder, agoraphobia (fear of going out), and addictions.

With so much research pointing to important brain health benefits, you may want to incorporate intermittent fasting into your lifestyle. What’s the best way to do it? One of the most common methods is to do a nightly fast for 12-16 hours. The easiest way to do it is to begin fasting several hours before bedtime. For example, if you eat dinner at 6 p.m., don’t eat again until 6–10 a.m. the next day.

written by AMEN CLINIC

Benefits of Trigger Point Therapy

Benefits of Trigger Point Therapy

When you’re experiencing some severe muscle pain, it can be almost debilitating. You can feel sore, uncomfortable, and even have difficulty moving around. 

Whether you have some stress from work or regular daily life, or you’re an avid runner, we all experience some aching muscles from time to time. 

It could manifest as a general soreness, some muscle knots, or tender, swollen muscles. No matter how they occur, you need to relax that muscle soreness. 

One of the best ways to treat sore and achy muscles is trigger point therapy.

What Are Trigger Points?

First and foremost, what is a trigger point? 

Trigger points are tight, hyperirritable spots found on your tight bans of muscle. They’re also referred to as “knots” a lot of the time, and they hurt a lot. A lot a lot.

If you know that your muscle is sore, like your shoulder, you can feel around a bit. You’ll know you’ve found a trigger point when you feel pain shoot through the surrounding muscle area. It feels like an electric shock to everything around the point.

It can also make the rest of the muscle feel suddenly fatigued. These shots of pain are referred to as referred pain.

Causes of Trigger Points

There are a few different things that can cause these trigger points in our muscles. Here are a few.

Acute Trauma or Repetitive Trauma

If you’ve had an injury or have worked out a particular muscle too much, these tears in your muscle fibers cause your muscle to overcompensate when it builds back up. This leads to those tight clumps of muscle fibers that cause so much pain.

·        Dehydration

A common cause of the formation of trigger points is dehydration. Muscle fibers are supposed to have space in between them and that space is caused by the muscles being hydrated.

When they’re dehydrated, your muscle fibers become stuck together and tangled up, cousin a trigger point to form.

·        Sedentary Lifestyle

Lastly, a sedentary lifestyle can cause trigger points to form. Your muscles need to have the opportunity to stretch and strengthen to stay healthy and limber.

What Is Trigger Point Therapy?

Now we get into what trigger point therapy is.

Trigger point therapy is the process of squeezing and releasing the tight clumps of muscle to release the pressure and tightness of trigger points.

Different Forms of Trigger Point Therapy

There are a few different ways that you can get the benefits of trigger point therapy. Here are the most common ones.

·        Acupuncture

Acupuncture is the process of sticking needles into the trigger points. These needles improve circulation and provide acute pressure on the trigger points to allow the tight muscles to release and recover.

This is typically done by a professional because of, you know, the needles. That’s why you have another needle-free option.

·        Tennis Ball, Softball or Massage Gun

A tennis ball, softball, or massage gun is a great way to get the benefits of trigger point therapy without having to leave the house. But just how does it work?

A tennis ball, softball, or massage gun can provide targeted therapy for your achy muscles.

It uses something called percussive therapy. Percussive therapy works by repeatedly punching one spot of muscle, relieving tension, and increasing the blood flow to the area of muscle. 

It only takes a few minutes to get pain relief, improved circulation, and a better range of motion in your sore, tight muscles. Many people use it all over their muscles for a quicker recovery time and less soreness.

But what does that mean for your trigger points?

What A Tennis ball, softball, or massage gun can Do with Trigger Point Therapy

Tennis Balls, Softballs or Massage guns work not only to relax and release your muscles in general, but they can also provide more targeted trigger point therapy. This trigger point therapy works even better than general muscle massage, providing the next level of relief.

Here’s how.

Increase Blood Flow

When you get a trigger point developing on your muscle band, it cuts off circulation. This lack of circulation can cause painful inflammation, and lack of circulation, in general, is not a great thing.

Pulsating directly onto the trigger point, a tennis ball, softball, or massage gun allows better circulation to get into the whole muscle, allowing more oxygen to get into the muscle. That oxygen can help the whole muscle heal faster, releasing the trigger point.

Provide Pain Relief

What’s the real problem associated with trigger points? The pain, of course.

A tennis ball, softball, or massage gun provides the pressure directly on the trigger point, allowing for a great release of that tight knot of muscle. Though using a tennis ball, softball, or massage gun does hurt a lot at the moment, it ultimately releases that intense pain that nothing else can.

Trigger points are tough to release since they form over time. They cause pain throughout a large surface area than just where they are. You could massage your trigger point just with your hand, but that’s not going to get deep enough into the muscle tissue to do any serious healing.

Hydrate Muscle Tissue

Remember that increased circulation we mentioned earlier? That provides more than just better oxygen to the trigger point.

Increasing the blood flow essentially drenches the muscle in nutrients. This hydration allows those muscle fibers to break apart and stay where they’re supposed to. The nutrients can give your muscle more of those healthy healing tools it needs to repair itself.

Improve Range of Motion

Trigger points and knots can keep your muscles stuck and stiff. It can literally make it hard to move your body around.

When you use a tennis ball, softball, or massage gun on your trigger points, you not only make your muscles feel more relaxed and less painful, you also make it easier to move around. The stiffness is gone. 

The combination of increased blood flow with muscle relaxation and better nutrients in your muscles promotes faster healing and pain relief.

Less pain means more movement. If you’re tired of feeling stuck with your cramped muscles, try giving yourself trigger point therapy.

Flexibility and the Benefits of Stretching

Benefits of stretching

Studies about the benefits of stretching have had mixed results. Some research shows that stretching doesn't reduce muscle soreness after exercise. Other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance.

However, research has shown that stretching can help improve flexibility, and, as a result, the range of motion of your joints.

Better flexibility may:

• Improve your performance in physical activities.

• Decrease your risk of injuries.

• Help your joints move through their full range of motion.

• Increase muscle blood flow

• Enable your muscles to work most effectively

• Improve your ability to do daily activities

You may learn to enjoy the ritual of stretching before or after hitting the trail, ballet floor or soccer field.

Stretching essentials

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:

• Don't consider stretching a warmup. You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. Even better, stretch after your workout when your muscles are warm.

Consider skipping stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching may actually decrease performance. Research has also shown that stretching immediately before an event weakens hamstring strength.

• Strive for symmetry. Everyone's genetics for flexibility are a bit different. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Flexibility that is not equal on both sides may be a risk factor for injury.

• Focus on major muscle groups. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides.

Also stretch muscles and joints that you routinely use or that you use in your activity.

• Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.

• Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.

• Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.

• Make stretches sport specific. Some evidence suggests that it's helpful to do stretches involving the muscles used most in your sport or activity. If you play soccer, for instance, stretch your hamstrings as you're more vulnerable to hamstring strains.

• Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful.

• Skipping regular stretching means that you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching.

• Bring movement into your stretching. Gentle movements, such as those in tai chi, Pilates or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults.

Also, try performing a "dynamic warmup." A dynamic warmup involves performing movements similar to those in your specific sport or physical activity at a low level. Then you speed up gradually and add intensity as you warm up.

Some people may also choose to add foam rolling before working out, along with a dynamic warmup.

Know when to exercise caution.

If you have a chronic condition or an injury, you might need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.

Also remember that stretching doesn't mean you can't get injured. Stretching, for instance, won't prevent an overuse injury.

Common Injuries with Pickleball

Common Pickleball Injuries

Shoulders and Knees.

Shoulder Rotator Cuff Exercises

Can you exercise with a rotator cuff tear?

Let’s start with the basics: A partial or complete tear of a rotator cuff muscle can make it difficult to just raise or move your arm. Expect to feel a general weakness in your joint. Your range of motion may be less than ideal, too.

But that doesn’t mean workouts are a definite no-go. Two key factors determine how much you’ll be able to do after injuring your rotator cuff — the severity of your injury and your ability to tolerate pain.

“Some people can exercise with a tear and some people can’t,” says Kinsey. “That’s the truth of it. There isn’t just one answer.”

The good news? Converting that bum shoulder into a healthier wing to keep your fitness routine on track is very doable. Roughly 8 out of 10 people with partial rotator cuff tears get better using options like:

• Rest (and maybe an arm sling) to give your overused shoulder much-needed downtime.

• Nonsteroidal anti-inflammatory drugs to limit pain and swelling.

• Steroid injections to ease pain and swelling.

• Physical therapy (PT) for rebuilding range of motion and strength.

“Over a month or two, particularly with physical training, people are often able to get back to where they feel comfortable,” says Kinsey. “It’s a slow and gradual process.”

Here’s where that PT process often begins.

Range of motion exercises for rotator cuff tears

The first step in treating an injured rotator cuff is restoring the range of motion. “We start them with very basic exercises to rebuild flexibility within the joint,” “Movement first. Strength later.”

Here are three stretches to keep your shoulder limber for day-to-day activities.

Over-your-head stretch

This stretch uses both arms, allowing your good shoulder to help your bad one. You’ll need a light cane or rod. “This stretch helps you better reach overhead, like when you’re putting away dishes,” says Kinsey.

1. Lie flat on the floor or your bed, your arms straight at your sides. Hold the cane/rod with both hands near your hips.

2. Keeping your arms straight, slowly bring the cane/rod up in an arc-like trajectory.

3. Continue the motion until the cane/rod goes over your face and (ideally) touches down above your head.

4. Return to starting position. Repeat five times.

Up-the-back stretch

This stretch also uses both arms (aka, the buddy system) and a light cane or rod. The idea is to improve flexibility reaching behind you, making it easier to put on a coat, fasten a bra or simply scrub your back in the shower.

1. Start in a standing position, your arms at your side. Hold the cane against your body behind you. (It’ll probably start near the top of your butt.)

2. Slowly slide the cane/rod up your back, bending your elbows as it travels up. Go as high as feels comfortable.

3. Return to starting position. Repeat five times.

Bent-arm stretch.

“This is another classic early exercise we give people with an injured rotator cuff to get movement in the joint,”.

1. Lie down with your arms at your side and elbows bent at a 90-degree angle, like the letter L. Hold a cane/rod in your hands. (You should be looking at your fingers clasping the cane/rod.)

2. Rotate your arms up and over your head, maintaining the 90-degree bend in your elbows. Go as far as you can. If you reach the floor behind your head, great! If not, that’s OK, too.

3. Return to starting position. Repeat five times.

Strengthening exercises for rotator cuff tears

Once your range of motion improves, treatment moves toward strengthening your shoulder joint. A rotator cuff tear won’t heal on its own, but building up surrounding muscles takes some stress off the injured area.

The process needs to be slow and progressive. “There’s the potential for a small tear to become a larger tear,” notes Kinsey. “Don’t push through the pain with the idea that it’s adding strength. You may do more harm than good.”

So if your range of motion has returned in your shoulder, consider these strength-building moves.

Standing shoulder row

You’ll need a rubber exercise band for this maneuver, which helps set a solid base for your rotator cuff.

1. Attach the band to a door or some other sturdy spot. While standing, hold the band with both hands. Move back until your elbows are straight and there’s slight tension in the band.

2. Pinch your shoulder blades while slowly pulling back on the band. Bend your elbows as you pull, keeping your arms close to your body. Your goal should be to get your elbows to a 90-degree bend, with your forearms parallel to the floor.

3. Return to starting position. Repeat five times.

V arm raise

This exercise will engage the most number of muscles in your shoulder girdle while also being safe to do.

1. Begin in a standing position. Stretch out your arms and bring your hands together to create a V shape. Keep your thumbs pointed up.

2. Slowly raise your arms up the ceiling, maintaining the V shape. (Just lifting the weight of your arms is enough at the start. Later, feel free to add a 1- or 2-pound weight, or pull a can out of the pantry.)

3. Return to the starting position. Repeat five times.

Wing flap

This exercise starts with just using bodyweight. Once you can do it easily and with no pain, consider holding a 1- or 2-pound weight.

1. Lie on your side, with your uninjured shoulder down and your injured should up. Your injured arm should be resting on your body, with your elbow bent at 90 degrees.

2. Rotate your arm up toward the ceiling, keeping your elbow bent. (Be careful not to go too far. Aim for creating no more than a 60-degree angle with your arm.)

3. Return to your starting position. Repeat 10 times.

Recovering From Identity Theft

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