4 Cardiovascular Risk Factors Doctors Aren’t Talking About

Video Transcript:

Happy Heart Health Awareness Month! I am going to share with you today four very important cardiovascular risk factors to be aware of that your doctors are not detailing fully that can literally change your life and can prevent heart disease, heart episodes like heart attacks, stroke, and all of the other assortment of imbalances in your heart health.

1. Too Much Sugar

So, the first cardiovascular risk that nobody’s really zeroing in on is that your sugar intake from both a dietary perspective and or your body’s natural production like insulin, is one of the greatest risks or risk factors that leads to breakdown of your cardiovascular health. And you might ask, “Dr. Melissa, how is that possible? I thought salt was the thing we’re supposed to be aware of,” and actually sugar is the worst. Out of any other element that influences the heart health, sugar is a direct leading source of cardiovascular imbalances. And I would gauge to state that it’s one of the number-one factors in terms of individuals who might be experiencing pre-diabetic states or consuming your standard American diet that have insulin imbalances.

So, if you are looking to get control of your heart health, be preventive, or reverse some of the staging of heart disease and heart cardiovascular imbalances, really understanding your blood sugar levels and your daily hourly insulin levels is going to be critical.

You might see a lot of people now have these patches that they put on their arm and it connects up to their phone where they can literally track after I eat a meal, insulin either spikes or stays maintained. Everybody’s biochemistry is different and so it’s really important to be able to track your blood sugar as well as the insulin on a not just morning fasting basis like we usually see in lab tests, but throughout the day. And there are influences, and particularly number four in this video for you is going to highlight this further.

2. Magnesium Deficiency

So number two, the second cardiovascular risk is deficiencies in magnesium. Last year, I talked about magnesium, our Magnesium 7, and the connection to heart health, but it’s really, really important to know that over 95% of individuals here on earth are lacking in some degree of magnesium.

There are different types of magnesium. There are certain forms of magnesium that are better for your heart health. There are others that are more productive for minimizing fluid retention, which can be really helpful if folks have chronic vascular insufficiency or have assorted fluid retention related to heart failure.

But there’s also other magnesiums that are really good for your heart tissue. Magnesium, most importantly, when it comes to your overall cardiovascular health, when we have optimal, not just normal in the middle range, but optimized high level, in the range but optimized magnesium, we minimize the body’s accumulation of plaque, particularly bone matter in our cardiovascular system.

For anybody who’s had a family member that has suffered from arterial sclerosis, that’s a thickening or hardening of the arteries. The thickening and the hardening that narrows the walls of that artery, it’s bone matter, and so magnesium minimizes calcium from getting into your cardiovascular system. That is absolutely critical.

3. Not Exercising Every Day

Number three, as far as cardiovascular risks, are individuals who are not doing daily cardio. This is really important. Exercise is important. 30 minutes minimum of cardiovascular effect where you’re getting your heart rate, you’re getting a sweat on – brisk walking, swimming, even rebounding for 30 minutes is really great. But not doing that every day is a risk factor.

So, I have a lot of folks that are fitness enthusiasts, they’re in the gym, and individuals that may be only lifting weights and not doing cardio or they’re not doing the HIIT and the intensity, getting the blood pumping that might not qualify as cardio specifically.

4. Neglecting Stress Levels

Now number four, this is really important. The really, really key critical factor for minimizing both stress levels in your body, the cortisol hormone, as well as minimizing the spikes of insulin or imbalances in blood sugar, is getting control of the stress hormone. So, high blood pressure, elevated heart rate, high cholesterol, and even elevations in triglyceride levels, all are contributed to an increased cortisol level.

So, cortisol is our stress hormone that our adrenals produce. This is a fight-or-flight stress response mechanism. And cortisol is a natural, innate hormone that helps us either get our bodies ready to fight or flight, to run, and that activity naturally requires a spike of energy. So, insulin increases, which is bad for the heart, talked about that first, but it’s also going to trigger a central nervous system response, elevation in blood pressure, elevation in heart rate and cortisol is clogging and overwhelming to your liver, which leads to increases in triglycerides and cholesterol.

So, the traditional model is to combat cholesterol by giving you a statin drug. But what that doesn’t address is the source, which is stress hormone called cortisol. I do a lot of cortisol testing with my patients. We actually do saliva-based testing. You can get a four-panel snapshot throughout the day, gives us a really good idea of this ideal cycle, very much like our circadian cycle, but cortisol management and keeping cortisol calm and in the levels we need at certain times of the day can really turn around the state of your heart health.

So, those are four powerful risk factors that many people, especially your clinicians, are not discussing that I know will literally change the state of your heart health, will help prevent heart disease, and might save you or maybe a family or friend’s life. So, I’m excited to share this information with you today.

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Yoga for Menopause (+ The Best Poses for Symptom Relief)

Suffering from hot flashes, mood swings, aching joints, insomnia, and/or tiredness and lethargy related to menopause? In a previous article, we covered essential oils that can provide relief from hot flashes and other issues experienced during menopause. Today, we’re discussing yoga for menopause and how it, too, can help to ease many of the more troublesome signs & symptoms of menopause.

What Is Menopause?

A woman is considered to be in menopause when she has not had a menstrual period for one year. The transition generally takes several years, however, with the phase leading up to it called perimenopause.

Perimenopause typically occurs in women between the ages of 45 to 55. Fluctuating levels of the hormones progesterone and estrogen can spark many uncomfortable symptoms during this time. Complicating matters is the fact that symptoms of menopause are complex and can differ greatly from woman to woman. Some women experience a whole host of issues (both mental and physical), while others barely notice the change.

Common Signs & Symptoms of Menopause

The most commonly encountered signs and symptoms of menopause are:

For some women, symptoms are so severe they can feel they’re going crazy. Sadly, in days gone by, there were women actually committed to mental asylums while undergoing the “change of life”!

Menopause is a time of metamorphosis, a transitional time in a woman’s life that offers many new freedoms and benefits. It need not become a medical condition – especially when there are so many health-promoting options (such as doing yoga exercises for menopause!) that can help minimize some of the more uncomfortable aspects.

Why Yoga for Menopause? 3 Reasons

African American woman doing yoga stretch on mat

Many women going through menopause notice that when they regularly attend their yoga classes, their menopausal symptoms are much better. Yoga and menopause are a great match for 3 key reasons:

  1. Yoga has the ability to relax and calm the nervous system by influencing the secretion of neurotransmitters like GABA and serotonin.
  2. Certain yoga postures stimulate the vasomotor center, a portion of the brain that, together with the heart, blood vessels and lungs, regulates blood pressure, hormone levels, and many other processes.
  3. Certain yoga postures directly influence the endocrine system and have a balancing effect on hormonal levels.

These three factors alone can play an enormous role in helping to ease menopausal symptoms. But what does the research tell us? Although a number of studies have investigated whether yoga can be helpful for managing menopausal symptoms, the results have been mixed.

Some of the studies that have been done are hampered by inconsistency in the types of practices utilized, and the methods by which the researchers measured their outcomes. Although we have an imperfect understanding of how yoga helps (i.e., how it actually makes changes in the body), it is obvious from the trials that have been done that it DOES help.

Yoga for Menopause & Perimenopause: What the Research Shows

Reduced frequency & intensity of hot flashes

woman walking for exercise

A 2007 study analyzed how yoga might affect menopausal symptoms. Around 160 menopausal women were divided into three groups: one group participated in yoga, one group took part in a walking program, and one group did nothing.

The results showed that the women in both the yoga and walking groups had similar benefits which included reduced frequency and intensity of hot flashes, improved sleep, diminished anxiety, and better-perceived quality of life [1].

Less anxiety

A 2010 study at Boston University School of Medicine found that women who practiced yoga three times per week for 12 weeks had significantly higher levels of gamma-aminobutyric acid (GABA) (a neurotransmitter that has a calming effect on the nervous system) and less anxiety than the group not practicing yoga [2].

Better sexual function

In a 2014 study, participants were divided into three groups. One group was asked to do a yoga routine both in a class and at home; one group was asked to do aerobic exercise training three times per week; and one group was asked to do their regular activity, but to also take omega-3 fats three times daily.

woman holding journal and thinking

All participants were asked to complete a Menopause Quality of Life questionnaire. They answered questions about sleep quality, levels of pain, stress, and activity, sexual function, depression, anxiety, the prevalence of hot flash interference with daily activities, and enjoyment of life.

These questions were asked at the beginning of the study, and again after 12 weeks had elapsed. Compared to the groups doing aerobic exercise or omega-3 supplementation, those in the yoga group reported improved quality of life, better sexual function, and fewer hot flashes after 12 weeks [3].

Improved quality of life

Brazilian scientists investigated the serum estrogen levels of healthy post-menopausal women undertaking four months of twice-weekly one-hour yoga classes. They found that engaging in yoga naturally increased estrogen levels for these women, and improved their quality of life [4].

Beneficial for psychological symptoms

A 2017 meta-analysis of research on yoga investigated the effectiveness of yoga, tai chi, and qi gong on vasomotor (actions upon a blood vessel which alter its diameter), psychological symptoms, and quality of life in peri- and post-menopausal women.

group yoga session men and women doing stetching outside

The authors of the meta-analysis were unable to find any such studies for tai chi and qi gong but reviewed a number of high-quality trials that included yoga. They concluded that “Results from this meta-analysis suggest that yoga may be a useful therapy to manage bothersome vasomotor and psychological symptoms [5].”

Yoga for Menopausal Women with Breast Cancer

Yoga also has shown benefits for the menopausal symptoms experienced by those going through breast cancer. It not only promotes a stronger immune system, but also relieves stress and tension, helps to balance hormones, and improves sleep.

A 2008 study investigated whether yoga could reduce the menopausal symptoms encountered by early-stage breast cancer survivors. In this study, 37 participants in the test group were free of cancer, and some were on tamoxifen, a commonly prescribed hormone therapy which can exacerbate menopausal symptoms.

The test group took part in two-hour guided yoga sessions as well as home practice, for two months. The program included yoga poses and stress reduction techniques. All of the women reported a significant reduction in hot flashes, joint pain, sleep disturbances, and fatigue [6].

The Best Yoga Positions for Menopause Symptom Relief

Want to tailor a personalized yoga practice to ease your particular menopausal symptoms? Below you will find a list of common symptoms, along with the particular yoga poses or types of poses that are most likely to aid with that symptom.

If you are unfamiliar with a pose, please consult a trusted yoga teacher or website such as yogajournal.com for instruction. Good sites and instructors will not only guide you through how to correctly do each pose but will provide further information such as contraindications and how each pose can help with other facets of health.

Hot Flashes

If you’ve ever been to a yoga class, you’ll know that the instructor will not only show you how to get into a particular posture but will instruct how to breathe through it. This type of deeper, mindful breathing is important. It has been found to reduce the frequency and intensity of hot flashes.

Also, because yoga reduces stimulatory neurotransmitters like norepinephrine (noradrenaline), and boosts GABA, a calming neurotransmitter, this also helps to reduce the incidence and intensity of hot flashes.

Helpful Yoga Poses: When you feel a hot flash starting up, slow your movements. Pay close attention to your breath and slow it down as well. Standing poses such as Mountain Pose, Tree Pose, and Eagle help to calm the nerves and cool hot flashes.

Supported reclining poses also help to calm the nerves and promote relaxation. Try Reclining Bound Angle Pose or Reclining Hero Pose which open the chest and abdomen, allowing tightness to ease, which has a calming effect.

Night Sweats

Night sweats are terribly disruptive to sleep. Some woman joke that they lead to doing “blanket aerobics” (blanket on, blanket off!) Others describes the pleasure of finding that “cold spot” on the sheets which they can lie on for relief.

A regular yoga practice reduces blood pressure, which in turn promotes better circulation and oxygenation to the organs of the body. Practicing yoga regularly also has a balancing effect on the endocrine system – the end result being fewer night sweats.

Helpful Yoga Poses: Corpse Pose and Legs-Up-the-Wall Pose are both relaxing postures that can be very helpful for night sweats. Be sure to direct your focus to your breath and not on how hot you may feel.

Aches and Pains

woman working on at home holding knee

Aching knees, elbows, wrists, back, and neck tend to result from declining estrogen levels because estrogen plays a huge role in the health of joints and connective tissues like tendons and ligaments. The slow and gentle stretching performed in yoga can make a huge difference in reducing pain levels.

Helpful Yoga Poses: Almost all of them! One pose that is particularly helpful for back and neck pain is Half Lord of the Fishes Pose, a gentle spinal twist. Also beneficial for aching, painful muscles are Bound Angle Pose, Cat/Cow, Dolphin, Downward Facing Dog, Low Lunge, Plow, and Sun Salutation.

If you find that holding a pose hurts, just back off the intensity or find another, gentler way to do the pose. This is where a qualified yoga instructor can be of enormous assistance to you.

Anxiety & Irritability

The hormonal fluctuations encountered during peri- and post-menopause are known to cause anxiety, irritability, and nervous tension. During this time, the adrenal glands can become depleted by constantly having to respond to lack of sleep, stress, poor dietary choices, etc. Nourishing poses for the adrenals are beneficial.

Helpful Yoga Poses: Forward bends, especially with the head resting on a bolster or prop, helps to support the adrenals and eases the nervous system into a state of rest, thus quieting overworked adrenals. Try Big Toe Pose, Standing Forward Bend, Seated Forward Bend, and Wide-Legged Forward Bend.

Fatigue / Lethargy


Second only to hot flashes in the degree of annoyance they cause, fatigue and lethargy are rampant amongst post-menopausal women. Sometimes it can be difficult to tell whether it’s depression masked as fatigue or vice versa. Again, falling hormone levels are usually to blame.

Helpful Yoga Poses: Supported backbends can be of assistance because they open the chest and heart area, restore circulation, thus lifting the spirits and increasing energy. Try Reclining Bound Angle Pose and Reclining Hero. Pranayama Breathing, a particular method of breathing, increases oxygen and brings instant energy.

Depression and Mood Swings

Because menopause signals the end of a woman’s childbearing years and/or children leaving home, it can be a difficult time for many women. While not meant to be a replacement for psychotherapy in cases of clinical depression, yoga can definitely assist mild cases of the blues or feeling melancholy.

Helpful Yoga Poses: All of them. Especially backbends because they stimulate and massage the adrenal glands. Backbends also encourage better blood and oxygen circulation in the heart and lungs. Bridge Pose is restorative; it helps to calm the brain, and ease stress and mild depression. Yoga teachers also promote inversions for depression. Try Big Toe Pose, Dolphin, and Downward Facing Dog. There appears to be something about being upside down that has a positive effect on mood, boosts circulation to the brain, and helps ease anxiety and depression.

Disturbed Sleep / Insomnia


A 2014 study found that yoga significantly improved sleep and quality of life for older people with insomnia [7].

Helpful Yoga Postures: All restorative poses are helpful, especially Reclining Bound Angle and Corpse Pose. Hero Pose aids with calm and relaxation, encourages a better quality of sleep and deeper sleep. Big Toe Pose and Legs-Up-The-Wall Pose, done prior to bed (and also useful in the middle of the night when those hot flashes awaken) can calm and promote sleep.

Brain Fog

If you’ve noticed that you’re losing your clarity of thought, such as wandering into a room and thinking “Why am I here?” or you just can’t remember that name that’s on the tip of your tongue, yoga can assist here as well.

Especially helpful are inversions – where the upper body and head are lower than the heart. Inversions promote better circulation to the brain, help to balance the hypothalamus and pituitary glands, and clear out the mental “cobwebs.”

Helpful Yoga Postures: Try Downward-Facing Dog, Standing Forward Bend, and Wide-Legged Forward Bend. Pranayama breathing also improves mental acuity and alertness.

Muscle Atrophy and Bone Health

Yoga teachers working with menopausal women have reported that combining weight-bearing poses with restorative poses works synergistically. Not only does it improve some of the muscle-wasting that can occur with menopause, but this combination of yoga poses for menopause has a direct effect on bone density.

Helpful Yoga Postures: Any weight-bearing poses such as Downward-Facing Dog, Sun Salutation, and Warrior Pose.

Heavy Menstrual Bleeding

Certain yoga postures can help to settle and relax the pelvic area which can help to slow or ease heavy periods. Only restorative poses should be used during times of heavy menstrual bleeding.

Helpful Yoga Postures: Try Reclining Bound Angle, Bound Angle Pose, Reclining Hero Pose, and Easy Pose – all of which can be extremely beneficial.

The Best Yoga Poses for Menopause and Their Benefits

Big Toe Pose (Padangusthasana)

Big Toe Pose (Padangusthasana)

Physical Benefits – Stretches hamstrings and calves, strengthens thighs, improves digestion, stimulates the liver, helps relieves headaches, good for insomnia.

Mental Benefits – Calms the nervous system; eases stress and anxiety.

Bound Angle Pose (Baddha Konasana)

Bound Angle (Baddha Konasana)

Physical Benefits – Stretches inner thighs and knees, soothes menstrual discomfort, relieves menopausal symptoms, improves cardiovascular function, eases low back pain and sciatica.

Mental Benefits – Helps ease depression, anxiety, and fatigue.

Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana)

Physical Benefits – Stretches spine and neck, opens chest and lungs, stimulates the thyroid, good for tired, aching shoulders and back.

Improves digestion, reduces fatigue and insomnia, stimulates abdominal organs, relieves menopausal symptoms, and if done supported with pillows, relieves menstrual cramping.

Mental Benefits – Calming to the nervous system; eases anxiety, stress, and depression.

Cat/Cow Pose (Marjaiasana and Bitilasana)

Cat/Cow Pose (Marjaiasana and Bitilasana)

Physical Benefits – These two poses help to keep the spine flexible and massage the joints and tissues all around the spine, stretches chest, hips and lower back, stimulates both the sympathetic nervous system and parasympathetic nervous system.

Improves posture, eases lower back pain and sciatica, and improves the cardiovascular system.

Mental Benefits – Helps to balance both sympathetic and parasympathetic nervous systems, calming and easing stress and anxiety.

Child’s Pose (Balasana)

Child’s Pose (Balasana)

Physical Benefits – Stretches legs, spine, and lower back. Helpful for menopause because it’s calming to the nervous system and brings fresh blood circulation to the pelvic region.

Mental Benefits – Eases tension; calming and nourishing for nerves.

Corpse Pose (Savasana)

yyoga-corpse Pose-Savasana
Corpse Pose (Savasana)

Physical Benefits – Hold this posture for at least 10 minutes for the best results. This is the best pose for finishing your yoga practice. It integrates what you’ve just done, recalibrates the nervous system, and restores energy.

Deeply calming, corpse pose slows the heart rate, promotes good digestion, eases incidence of hot flashes and night sweats, and gets the body ready for sleep.

Mental Benefits – Eases tension and anxiety; promotes calm, clear thinking.

Dolphin Pose (Catur Svanasana)

woman-doing-Dolphin-Pose-yoga-Catur Svanasana
Dolphin Pose (Catur Svanasana)

Physical Benefits – Stretches tight shoulders, eases back pain, stretches calves and posterior thighs, strengthens arms and legs, and helps prevent osteoporosis.

Relieves menopausal symptoms, eases headaches, and improves digestive function. If performed with the head supported, helps ease menstrual discomfort. Good for insomnia.

Mental Benefits – Calming to the nervous system; eases depression, fatigue, and stress.

Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog (Adho Mukha Svanasana)

Physical Benefits – Stretches posterior thighs, calves, shoulders, wrists, and feet. Strengthens arms and legs and helps prevent osteoporosis.

Energizes and helps to combat fatigue, stimulates all of the glands of the endocrine system and helps to balance hormone levels. Improves digestion, relieves headaches, insomnia, and back pain. When done with the head supported, helps to ease menstrual cramping.

Mental Benefits – Enhances memory and alertness; eases stress and depression.

Eagle Pose (Garudasana)

Eagle Pose (Garudasana)

Physical Benefits – Improves sense of balance, strengthens legs, low back, and ankles; eases the heat of hot flashes.

Mental Benefits – Increases concentration and clarity.

Easy Pose (Sukhasana)

Easy Pose (Sukhasana)

Physical Benefits – Helps to stabilize fluctuating hormones, eases menstrual cramps, stretches inner thighs, hips, ankles, and knees. Lengthens back and spinal muscles.

Mental Benefits – Eases anxiety, promotes feeling grounded, great pose for meditation

Extended Triangle Pose (Utthita Trikonasana)

Extended Triangle Pose (Utthita Trikonasana)

Physical Benefits – Strengthens and stretches knees, ankles, and thighs, opens hips, stretches posterior thighs and calves, relieves tight shoulders, back, and neck.

Stimulates abdominal organs, improves digestion, and relieves menopausal symptoms.

Mental Benefits – Relieves stress and tension

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Physical Benefits – Stretches and energizes the spine, shoulders, hips, and neck. Stimulates digestion, liver, and kidneys, relieves backache, sore neck, and fatigue.

Mental Benefits – Energizing yet calming; improves clarity of thought.

Head-to-Knee Forward Bend (Janu Sirsasana)

Head-to-Knee Forward Bend (Janu Sirsasana)

Physical Benefits– Stretches posterior legs, spine, shoulders, and neck. Stimulates the liver, improves digestion, relieves symptoms of menopause and menstrual cramps, eases headaches and insomnia.

Mental Benefits – Calms the nervous system; relieves depression and anxiety

Hero Pose (Virasana)

Hero Pose (Virasana)

Physical Benefits – Helpful prior to bed to encourage more restful sleep. Stretches thighs, knees, ankles, and feet. Improves digestion and relieves menopausal symptoms.

Mental Benefits – Calming and centering.

Legs-Up-The-Wall Pose (Viparita Karani)

Legs-Up-The-Wall Pose (Viparita Karani)

Physical Benefits – A gentle inversion; helps to promote sleep, eases digestive problems, and headaches. Good for varicose veins.

Mental Benefits – Promotes peace and calming; helps mild depression and anxiety.

Low Lunge Pose (Anjaneyasana)

Low Lunge Pose (Anjaneyasana)

Physical Benefits – This pose is great for people who sit too much. It stretches muscles deep within the pelvis, helps ease lower back and hip pain. Promotes circulation in the pelvic region.

Mental Benefits – Releases tension and anxiety.

Mountain (Tadasana)

Mountain (Tadasana)

Physical Benefits – Steadies breathing, helps ease hot flashes, improves posture and balance, firms tummy and hips.

Mental Benefits – Improves focus and calms the mind.

Plow Pose (Halasana)

Plow Pose (Halasana)

Physical Benefits – Stimulates pelvic region and thyroid, balances hormones, stretches shoulders and spine, eases backaches and headaches; may help insomnia.

Mental Benefits – Reduces stress and fatigue and calms an overactive brain.

Reclining Bound Angle Pose (Supta Baddha Konasana)

Reclining Bound Angle Pose (Supta Baddha Konasana)

Physical Benefits – A restorative pose that calms overactive adrenals, helps balance hormones, eases incidence of hot flashes, stretches inner thighs and knees, and stimulates and oxygenates the pelvic region. Eases menstrual cramping, stimulates kidneys and heart, improves circulation, eases insomnia, fatigue, and lethargy.

Mental Benefits – Relieves stress; eases depression.

Reclining Hero Pose (Supta Virasana)

woman-in-reclining-hero-pose-Supta Virasana-studio-background
Reclining Hero Pose (Supta Virasana)

Physical Benefits – Deeply stretches abdomen, thighs, knees, ankles, and hip muscles, and stimulates the circulation of blood in these areas. Eases tension in the pelvic area, helps menstrual discomfort, eases hot flashes, high blood pressure, headaches, insomnia, and fatigue, and improves digestion.

**This pose is not for beginners unless using plenty of bolsters or cushions to support you. Best performed in a class with a qualified instructor.**

Mental Benefits – Calms an over-busy mind, improves clarity, and eases tension.

Seated Forward Bend (Paschimottanasana)

Seated Forward Bend (Paschimottanasana)

Physical Benefits – Stretches back, shoulders, neck, and posterior thighs. Stimulates adrenal and pituitary glands, promotes estrogen, improves digestive function, and eases headaches and fatigue.

Mental Benefits – Calms the nervous system, eases stress, anxiety, and mild depression.

Seated Wide Angle Pose (Upavistha Konasana)

Seated Wide Angle Pose (Upavistha Konasana)

Physical Benefits – Stretches inner and posterior thighs, increases circulation in the pelvic region, lifts and tones uterus, promotes estrogen, strengthens the spine. At first, this pose might seem difficult but it’s all about surrendering and allowing the stretch to happen.

Mental Benefits – Calming; promotes peaceful feelings.

Standing Forward Bend (Uttanasana)

Standing Forward Bend (Uttanasana)

Physical Benefits – Stretches and strengthens posterior thighs and calves, opens hips, stimulates liver and kidneys, helps digestive problems, reduces fatigue, eases insomnia and headaches.

Mental Benefits – Calming to the nervous system, relieves stress and anxiety, irritability, and mild depression.

Sun Salutation (Surya Namaskar)

Sun Salutation (Surya Namaskar)

Physical Benefits – A sequence of several yoga poses, Sun Salutation increases energy, promotes better circulation, increases flexibility and suppleness; works almost every muscle of the body. It’s superb when you don’t have much time for yoga. Just doing 5-10 rounds gives dramatic results.

Mental Benefits – Promotes mental stability and feelings of wellness and peace.

Tree Pose (Vrksasana)

Tree Pose (Vrksasana)

Physical Benefits – Improves balance; strengthens legs, ankles, and spine. Helps ease intensity of hot flashes.

Mental Benefits – Promotes feelings of peace and clarity.

Warrior 1 Pose (Virabhadrasana)

Warrior 1 Pose (Virabhadrasana)

Physical Benefits – Stimulates the thyroid, stretches the chest, shoulders, neck, and deep hip flexors.

Strengthens thighs, calves, ankles, and hips. Great for improving bone density and muscle tone.

Mental Benefits – Eases anxiety, nervousness, and stress.

Wide-Legged Forward Bend (Prasarita Padottanasana I)

Wide-Legged Forward Bend (Prasarita Padottanasana I)

Physical Benefits – Stretches both inner thighs and posterior thighs which tend to shorten and tighten with age.

Also lowers blood pressure, increases oxygenation to the brain, tones muscles in the abdominal region, eases backaches and tension headaches.

Mental Benefits – Calms an overactive mind, relaxes, eases anxiety and irritability.

Are You Doing Yoga Poses for Menopause?

As you can see, yoga exercises for menopause not only provide relief from menopausal symptoms, they can strengthen the body and improve health in a variety of ways.

If you feel as though your body and mind are spiraling out of your control, get yourself into a yoga class and reclaim your health. The rewards of yoga for menopause will benefit you not only through peri- and post-menopause journey but all through your life.

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What Is Tabata and Why Is It So Popular?

Interval, “Burst,” or HIIT (High Intensity Interval Training) exercises are all the buzz these days. One kind of interval training is called Tabata. Tabata has actually been around for the last 20 years, but it has only recently caught fire with fitness buffs in the United States. It is now one of the most popular kinds of interval training regimens out there.

Why Interval Training Works

No doubt, you have probably heard of interval training, but you might not know the nitty-gritty of what it entails. In a nutshell, interval or “Burst” training, is a way of working out that involves combining short bursts of very intense aerobic exercise with intermittent periods of rest.

Interval training [1] is effective because by “mixing up” exercise activities and tempos, you can improve both speed and endurance in a very short time.woman-climbing-stairs-during-exercise-outdoors

Basic forms of interval training are also easy for anyone to do and are especially beneficial exercises for women over 50.

Best of all, interval training saves time! A typical HIIT session usually last about 20 minutes. As you are about to discover, a Tabata session is even shorter.

According to Dr. Martin Gibala, author of The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter, in an interview for The New York Times

That’s one of the great things about interval training. It only requires that for a brief period of time, you push yourself out of your comfort zone. You don’t have to reach any set percentage of heart rate or anything like that. You just need to feel some brief discomfort. You can achieve that by running hard to the next signpost when you are out on a trail or picking up the pace while you are walking…We have even shown that you can complete a very effective HIIT program in a stairwell during your lunch break [2].

Exercise Science and HIIT

Gibala is one of the fitness experts who has helped put interval training on the map in the United States. There are indeed an increasing number of scientific studies which prove Dr. Gibala’s theory. An investigation conducted by the Japanese National Institute of Fitness and Sports found that high-intensity, intermittent training can improve both aerobic and anaerobic mechanisms in the body [3].

The aerobic energy system produces ATP, or Adenosine Triphosphate, a needed fuel for the body. The anaerobic system focuses on glycolysis and lactic acid production and is responsible for muscle development through citrate synthase and other mitochondrial enzyme functions [4].

These microscopic interactions in the mitochondria can improve and strengthen skeletal muscle metabolism. Proper functioning of both mechanisms is necessary for a healthy body.

Previous studies have proven that daily sprinting for two weeks straight can enhance aerobic activity but not anaerobic. A 2005 report put together by Gibala himself along with his colleagues at McMaster University in Ontario, Canada, found that interval sprinting for fewer interval sessions and including one to two days rest in between increased both aerobic and anaerobic mechanisms [5].

Tabata Training 101

Tabata was developed by Japanese scientist Izumi Tabata and his colleagues after comparing moderate-intensity training to HIIT. Popular body-building expert, author, and television personality Obi Obadike explains a typical Tabata protocol this way:

Tabata training is one of the most popular forms of high-intensity interval training. It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It may only take four minutes to complete a Tabata circuit, but those four minutes may well push your body to its absolute limit [6].

Tabata vs HIIT

To put it another way, if you want to experience the shortest of the already-short HIIT workouts as well as the most intense – Tabata was made for you. Experts suggest working out in the Tabata way four days a week for maximum benefit.

Studies conducted by Tabata himself have proven that, like all properly done HIIT training sessions, Tabata can deliver the goods. That is, it can produce both aerobic and anaerobic benefits.

Dr. Tabata began his research into the benefits of interval training in the mid-90s and many professionals and researchers, including Gibala, have based their work on his research.

In fact, Tabata is still conducting research to find the “lowest possible intensity” which can still wield the incredible benefits he has demonstrated with his previous studies [7].

What Are Good Tabata Exercises?

Type of movement matters with Tabata as well. If you want to do Tabata the way Izumi Tabata intended it, you would choose one movement only and focus on that for 4 minutes – with 20 seconds on and 10 seconds resting, for a total of 8 repetitions.

Obadike and others, however, are mixing it up a bit to include different kinds of movements in a 4-minute session.

Examples of movements one could do in a Tabata regime would be mountain climbers, high knee jogging, air squats or “overhead slams” with a safe, weighted object.

“If you’re not absolutely toast after those four minutes, you didn’t go hard enough,” says Obadike. Indeed, a Tabata session is only a few minutes, but by the end of those few minutes, you should be sweating!

tabata infographic

Who Can Do Tabata?

Burst or Interval training can be done, really, by anyone of any agility level or weight, allowing for some modifications.

Many interval training sessions can go up to 20 minutes and some, especially for beginners or those who need to take it slow, can incorporate moderate exercise into the “burst” part of the routine as they build up to eventually going all out. An example of this would be fast walking for 3 minutes followed by very slow walking for one minute, for a total of 5 repetitions.

In fact, there is new evidence to suggest that HIIT may help those with chronic disease as well [8]. A 2016 Danish study of interval trainers with type 2 diabetes showed that interval training helped balance blood glucose levels better than longer, moderate exercise [9].

And any HIIT workout, including Tabata-style routines, can be done using methods of movement you may already be doing. Want to give Tabata-style swimming a try? Go full-bore down the lane for 20 seconds, then slow it down to a back float for 10 second. Repeat this 8 times.

Finally, use common sense when it comes to Tabata or any other form of interval training. Any HIIT workout will be intense, since it is designed to get your blood pumping. If you have an existing medical concern or it’s been a while since you have exercised, however, be sure to consult with your health care professional before you embark.

Then set the tone for a workout that is going to be challenging, but not debilitating, for YOU, with the intention of working up to a faster routine as you progress. Before you know it, you will be on your way to a better, more energized you!

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The Best Exercises for Women Over 50

Do you feel tired for no reason, overwhelmed, and rundown? Do you crave sweet and salty snacks or have a loss of libido? Are you putting on excess pounds, especially around the middle? If so, you might need to rethink your exercise program so it provides adrenal support instead of causing adrenal fatigue – especially if you’re a woman who’s in perimenopause or menopause. Read on to discover some of the best exercises for women over 50 that support hormonal health.

Why Adrenal Support Matters

The adrenals are a set of glands, located just above the kidneys, which produce the hormone adrenaline and the steroids aldosterone and cortisol. (As the ovaries wind down at menopause, the adrenal glands also take over a woman’s hormone production.) When your sympathetic nervous system – your “fight or flight” state – goes into hyperdrive, these hormones kick in to help you meet the energy demands of that stress. Stress can be okay for short periods, but your adrenal glands can become overwhelmed and unable to keep up with the production of cortisol and other stress hormones.

Hard Workouts Stress Your Adrenal Glands

When your adrenals are fatigued, it can affect every area of your life, from your sleep schedule to your sex life… and eventually your health.


Countless studies show that intense or prolonged mental stress contributes to adrenal fatigue. But did you know that physical stress such as too many intense, consecutive workouts can also result in adrenal burn-out [1]?

Exercise produces a temporary increase in cortisol levels. Cortisol, in and of itself, is not bad for you. But too much cortisol is a contributing factor to the storage of belly fat, and, in particular, visceral fat (the fat stored in the abdominal cavity and around the organs).

Visceral fat is particularly unhealthy because it’s a risk factor for heart disease and diabetes. An excess of cortisol can also lead to reduced kidney function, hypertension, suppressed immune function, reduced growth hormone levels, and reduced connective tissue strength.

However, this doesn’t mean you shouldn’t exercise. At this stage in life, women tend to lose muscle mass and put on weight, making workouts for women over 50 one of the best things a woman can do for her health! Exercise boosts your metabolism and mood, releasing feel-good endorphins that can improve the stress reaction and reduce fatigue [2]. Studies also show that physical activity is effective at improving alertness and concentration and enhancing overall cognitive function [3].

Worst & Best Exercises for Over 50 Females

What matters most is your choices for exercise during and after your perimenopause to menopause journey. Now is not the ideal time to train for your first marathon or practice intense vinyasas or hot yoga seven days a week. Instead, exercises such as restorative yoga and walking outdoors have long been recommended for adrenal support as both have been shown to modulate the stress response and reduce cortisol levels [4].

woman walking for exercise

Walking is always a great choice because it can burn some calories and relieve stress for sure. The downside of walking alone is that it doesn’t offer much in the way of strength training. Studies show that people with more muscle tone are better at managing stress, which is precisely what you need to combat adrenal fatigue [5].

Certain types of yoga strengthen the body, but may not burn the calories desired unless you go for the more vigorous types. The problem with these intense types of yoga is that they can be too taxing on your body – especially if you show signs of adrenal burn-out.

However, there is still great benefit from performing restorative yoga after your workout. Try these four poses a few times a week to support adrenal function. (There are lots of YouTube videos that can show you how to do these poses if you’re unfamiliar with them.)

  1. Balasana (Child’s Pose)
  2. Supta Baddha Konasana (Reclining Cobbler’s Pose)
  3. Viparita Karani (Legs Up the Wall Pose)
  4. Savasana (Corpse Pose)

Two other types of exercise that are often overlooked by pre- and post-menopausal women are Pilates and High-Intensity Interval Training (HIIT). Many women find these types of exercise helpful for addressing the creeping weight, increasing belly fat, and loss of strength and firmness that often greet us around menopause.

The Benefits of Pilates vs. Yoga for Women Over 50

African American woman over 50 doing yoga stretch on mat

Pilates, like yoga, lengthens and strengthens the body. They both focus on breath, alignment, balance, strength, and flexibility. With Pilates, there tends to be more emphasis on training the core in short sets (such as doing 10 or 12 reps of each move).

In yoga, you are twisting and encouraging your body towards its maximum flexibility. While you also work your core in yoga, the practice does not involve sets or counting (except perhaps breaths) and does not focus on immediate recovery. (Go here to discover yoga for menopause symptoms.)

A quick trip to Google will offer up lots of how-to videos. Some examples of Pilates exercises you might want to look up instruction for include:

Why HIIT Is a Great Workout Choice for Women Over 50

HIIT (also known as HIIE), short for high-intensity intermittent training or exercise, allows for short workouts that allow for quick recovery. HIIT targets the whole body which means you can build muscle and torch calories – a plus for many women. The intervals of work and rest provide built-in recovery. HIIT gets your heart rate close to its max and then lets you rest briefly before you do it all again.


By alternating between low/moderate intensity exercises and high(er) intensity ones, you’re able to accomplish a lot more in a shorter time period with appropriate recovery. Researchers report that HIIT may be better for fat loss, as well as boosting your metabolism, than many other types of exercise [6].

Some examples of HIIT workouts are:

It’s important to remember that all resistance exercise causes a temporary increase in cortisol. But the highest cortisol increases are observed in protocols which are intense and long in duration combined with short rest intervals. An example would be going for a long run. To minimize your cortisol response to exercise, keep training sessions short, and take adequate rest in between sets. Your hormones will thank you.

Choose Your Strength Training Time to Maximize Adrenal Support

Lifting weights should be done at a time when cortisol levels are at a higher point such as in the morning [7]. Avoid overtraining by matching your intensity, volume, and duration to your recovery ability. Remember to listen to what your body says it can do. Decrease your training frequency, and/or take a day off if necessary.

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What Is Kegel Exercise? (And Why Both Men & Women Need a Strong Pelvic Floor)

You might be doing stretching, resistance training, and aerobic activity on a regular basis… but are you doing critical exercises for your pelvic floor health? We’re talking about “Kegel Exercises,” which are designed to strengthen the pelvic floor in both men and women.

Not only can these exercises help prevent embarrassing and sometimes dangerous pelvic floor disorders (i.e., incontinence and prolapse after pregnancy), they can be a boost in the bedroom too.

What Is Kegel Exercise?

Kegel exercises (or “Kegels”) were created by American gynecologist Arnold Henry Kegel [1] back in the late 1940s. He also invented the “Kegel Perineometer,” which is an instrument used for measuring the muscle strength of pelvic floor muscles.

The “pelvic floor” consists of a group of muscles and tissues that hold up the organs near the pelvic opening. These include the:

Through a series of relaxation and contraction movements (more on this below), Kegel exercises are designed to gently and naturally strengthen the genital and pelvic floor region.

Pelvic floor muscles form a sort of “hammock” inside the body that runs from either side of the pelvic bones. These muscles help keep all these lower body organs intact and in place.

Avoiding Pelvic Floor Disorders

Sometimes the pelvic floor muscles begin to grow weak or the tissues in that area can become compromised. This can lead to pelvic floor disorders [2] which are most often caused by:

Pelvic Floor Prolapse [3] is one of the most common manifestations of weakened and out-of-balance pelvic floor muscles. This is when the muscles are so weakened, or the tissues in the area are so disturbed that organs in that area begin to droop.

Some common symptoms of prolapse include:

Many women may begin to experience some symptoms of prolapse in their mid-50s. According to a report for the Washington Post[4], roughly half of all women over age 80 will have at least one and often more than one symptom of the disorder. In 2007, $66 billion was spent on prolapse surgeries with that number expected to rise to $83 billion by 2020.

Men can also suffer from pelvic floor disorders. In fact, the condition is common in men who have had removal of the prostate (radical prostatectomy) and in men who have diabetes.

Symptoms of pelvic floor disorders in men include:

Males who have had radiation treatment for prostate cancer may also experience temporary and sometimes permanent pelvic floor disorder, especially incontinence.

How Kegel Exercise Can Help Maintain a Strong Pelvic Floor

If you want to prevent pelvic floor prolapse, performing Kegel exercises on a regular basis may be the best thing you can do. According to the Mayo Clinic, “Kegel exercises for men can help improve bladder control and possibly improve sexual performance [5].”

For women, there are numerous studies which point to an improved quality of life and a lessening of symptoms with regular Kegel exercise practice. An Iranian study [6] published in the European Journal of Obstetrics & Gynecology and Reproductive Biology compared the results of two groups of incontinent women.

The first group practiced Kegel exercises (also called pelvic floor muscle training or PFMT) twice daily for 15 minutes for a total of 12 weeks. The other group did Kegels for the same amount of time but also used a progressive resistance device as a support for the Kegels. Both groups saw great results in lessening their symptoms of incontinence using Kegels.

Pelvic Floor Exercises Can Improve Sexual Function

Finally, doing Kegel exercise can be a great libido boost for both men and women. A report by the Wellington School of Medicine [7] recommends Kegel-like muscle contraction and relaxation both during intercourse and throughout the day as a way to encourage orgasm in women who have trouble experiencing orgasm due to chronic disease or other factors.

According to the Memorial Sloan Kettering Cancer Center [8], Kegel exercises can also help women who experience pain during intercourse. This is because of Kegels:

happy mature couple in bed looking at each otherAlso, studies have also shown that pelvic floor muscles play a key part in male erection [9]. Some experts, such as well-known physiotherapist and author Dr. Grace Dorsey, make the connection between Kegels and improvement in male erectile dysfunction.

A 2005 study [10] conducted by Dorsey and others at the University of the West in the U.K. found that pelvic exercises helped 33% of the men in the study improve their condition significantly and 40% regained normal erectile function completely.

An Easy Way to Get Started with Kegel Exercises

Now that you know about all the benefits of Kegels, are you ready to begin? Here are three easy steps to get you started, no matter what your gender:

#1. Identify Your Pelvic Floor.

The pelvic floor muscles attach to the pelvic bone in both men and women [11]. They are attached underneath the bladder and bowel in men and the bladder, bowel, and uterus in women. In men, they are located behind the prostate.

There are two ways you can help find these muscles. One is to use the same muscles that stop the flow of urine if you needed to stop mid-stream. The other is to use the same squeezing technique you use to stop a gas bubble (i.e., flatulence) from escaping.

#2. Contract and release the muscles.

Once you have located the muscles, contract them (squeeze them) for three seconds. Then relax them for three seconds. Do this rotation ten times [12].

Start slowly at first. Keep in mind that this is a specific muscle group, just like the abs or the biceps. It will take time to build them up and make them strong, so don’t overdo it. You can do Kegels while sitting, standing, or even while lying down.

#3. Repeat daily.

Just like with any workout, Kegels are most effective when you do them every day. If you can eventually work in 15 minutes of Kegel exercise rotations throughout your day, you will be more likely to see the results – especially if you currently have prolapse or incontinence issues.

Be creative when fitting in your Kegels. You can do them before or after a workout, during yoga, while you are standing in front of the sink doing dishes, while waiting in line, or brushing your teeth, end even while you are driving in a car. Get into a routine and keep it going!

Why You Need to Keep Up With Your Kegels

Pelvic floor prolapse, incontinence, and especially sexual dysfunction may not be issues that you are accustomed to discussing – even with your doctor.

“This is a stigmatized condition,” said pioneering University of Michigan professor Dr. John DeLancey for an interview for the Washington Post. “It’s nothing people would talk about in polite company… And because nobody talks about it, everyone thinks they’re the only one.”

Fortunately, that mindset is changing as more individuals embrace a holistic way of looking at their health. There are now lots of videos on YouTube providing pointers on how to do Kegels, as well as demonstrations for additional pelvic floor exercise.

Just in case you need a little added incentive to keep doing your Kegels… consider that incontinence is one of the primary reasons that seniors end up in nursing homes.

Doing your Kegel exercises is an excellent anti-aging practice to help ward off incontinence issues while improving sexual function. Definitely, a win-win when it comes to your health and well-being!

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Why Exercise Is Good for the Gut (& Not Just for Making It Smaller!)

Exercise improving cardiovascular health? You bet! Exercise helps you lose weight? Makes sense! Exercise strengthening bones and building muscle? For sure! But what about exercise for improving your gut health? If you think the connection may be stretching it a bit… read on! New research is proving the correlation between physical fitness and improvement in the gut microbiome. 

The Importance of Gut Microbiome Diversity 

To discover the connection between working out and gut health, let’s look at what constitutes a “healthy gut” in the first place. You may think it has to do with having a plethora of good bacteria and doing away with all those “bad” bacteria that can wreak havoc on your GI tract and your whole body.

If so, you may be seeing only part of the picture. Experts do agree that a larger proportion of good bacteria versus opportunistic (“bad”) bacteria is better than the reverse. However, it is the diversity of bacteria in your GI tract in general that moves the body towards health.

Think of it this way: would you rather meander through a beautiful garden that is full of a variety of wonderful vegetables, herbs, fruits, and flowers, as well as bees, butterflies, and hummingbirds? Or a sterile wasteland with just a few patches of manicured grass? Diversity is healthy. This is one thing our aesthetic sense – and our bodies – know for sure!

Studies have shown that gut flora diversity can lead to lower weight gain [1] and the prevention of chronic diseases. One 2016 study by French investigators suggested the reintroduction of certain key predatory bacteria into the gut environment (especially those typically lost by eating a Western diet), for improving overall health [2].

To understand the importance of gut bacteria diversity, consider this statement published in a report for the journal Current Allergy and Asthma Reports [3] by representatives from the World Universities Network, Deakin University in Melbourne, and the Perth Children’s Hospital:

“…the impact of changes at the immune-microbiota interface are directly relevant to broader discussions concerning rapid urbanization, antibiotics, agricultural practices, environmental pollutants, highly processed foods/beverages and socioeconomic disparities–all implicated in the NCD [Non-communicable diseases] pandemic.” 

The Australian study examined data on lack of gut diversity and diet and saw it as part of the global health crisis known as dysbiosis, or “life in distress [4].” 
Infographic with list of reasons why exercise is good for gut health

Exercise and Gut Health: What the Research Shows So Far 

While science now confirms the importance of gut biodiversity for overall health and has also linked lack of diversity to the “Standard American Diet,” the connection between exercise and gut health, in general, is still relatively unknown. The evidence is mounting, however.

New research out of Canada published in the journal Microbiome found that increased cardiorespiratory fitness can increase diversity by about 20% [5]. The researchers from the University of British Columbia noted this connection after witnessing butyrate levels going up dramatically after exercise.

Butyrate is a short-chain fatty acid which is associated with beneficial bacteria. Some of this bacterium include various kinds of Erysipelotrichaceae, Roseburia, Clostridiales, and Lachnospiraceae. 

Evidence suggests that short-chain fatty acids can reduce the risk of type 2 diabetes, obesity, heart disease, and other kinds of inflammatory diseases. 

On the other hand, another study conducted by Washington University found that obesity may correspond to higher numbers of “energy harvesting” gut bacteria [6].

Still, others have found that the reverse is also true: increased movement can lead to lower numbers of these kinds of bacteria and increased numbers of “lean microbiota.” The way gut bacteria affect obesity is often referred to by looking at the ratio between two types of common gut bacteria: Firmicutes and Bacteroidetes [7].

On a similar front, a 2014 investigation conducted by the Mayo Clinic and published in the journal Molecular Neurodegeneration found that both improved diet and increased exercise can have an effect on anxiety levels as well as cognitive health specifically through changes to the gut microbiota [8].

And finally, perhaps the most significant study on the subject came out this year (2018) through the University of Illinois at Urbana-Champaign. This was the first study ever to prove that gut bacteria diversity can be enhanced by exercise alone [9]. 

Ready, Set, Get Moving (and Stay Moving!) 

If you think that such drastic changes in your gut microbiome are only for high-powered athletes, think again! The studies mentioned above used a variety of movement and endurance modalities at different levels to prove that exercise improves gut health.

The consensus amongst them all, however, is that for positive changes in gut health to stick, exercise must be done consistently and regularly.

For example, in the University of Illinois study, participants did aerobic exercises for 30 to 60 minutes, three times a week, for six weeks. They then took six weeks off, reverting to their sedentary lifestyles. Measurements taken after the six weeks of cardio showed drastic changes such as the ones mentioned above. After six weeks of not exercising, however, gut flora diversity returned to the pre-exercise state.

“This tells us that exercise needs to be done regularly and that stopping exercise causes reversion, not surprising as this is evident in other exercise training-induced adaptations in other tissues like muscle,” says Dr. Jeffrey Woods, Ph.D., head researcher of the University of Illinois study and professor of kinesiology and community health. 

A New Way of Looking at Exercise Health Benefits 

The gut microbiome is the storehouse for over 80% of your immune system cells [10]. And as we have just discovered, the bacteria that live in there are responsible for everything from the mental capacity to weight gain. The field of physical fitness, as well as the presence of the gut microbiome, is just beginning, and those doing this research hope it will spread awareness for everyone’s health.

“They [i.e., gut flora] have been completely ignored until about ten years ago. Now there has been an explosive growth of interest in this area,” said Dr. Emeran Mayer, author of The Mind-Gut Connection, in a recent interview for the online publication Healthline [11]. He went on to explain:

“They have a very important role in all aspects of health, particularly metabolic health. They have a very important role in most of our organ functions and… play important roles in some disease like obesity, depression and autism spectrum disorders.” 

According to 2010 statistics, between 60 and 70 million Americans suffer from some kind of gut discomfort, condition, or disease. By now this number may be much higher. The biggest factor in determining gut health, and health in general, lies in microbiome diversity. But now you can take action with an easy way to help your gut and the rest of your body…

Get moving, stay moving, and make a difference in your health today!

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