Imagine yourself on the field, giving your all in a grueling workout or an intense sports competition.
You push your body to its limits, struggling for peak performance and faster recovery.
In your pursuit of excellence, you may have heard whispers about the mystical powers of ice baths.
But what exactly are ice baths, and why do athletes swear by their benefits?
Join us on a chilling journey into the world of ice baths, uncovering their purpose, the science behind them, and how to create the ultimate ice bath experience.
Cold water immersion, commonly known as an ice bath, requires you to submerge your body in water with a temperature ranging from 12°C to 15°C for a specific duration.
Ice baths are a widely used recovery method among athletes due to their numerous benefits in muscle healing and overall wellness.
Ice bath session within 10 to 15 minutes is advisable.
But paying attention to your body's needs and changing the time to suit your comfort level is important.
Athletes may opt for shorter or longer durations based on their preferences and desired effects.
Ice baths provide several benefits and can significantly improve an athlete's performance.
We will now go through some of the benefits:
Over the past decade, significant research has focused on optimizing the recovery of elite athletes.
One recovery strategy that has received considerable attention is cold-water immersion (CWI).
Proposed mechanisms suggest that CWI may enhance recovery by reducing pain perception, altering blood flow, and decreasing muscle temperature.
However, the impact of CWI on inflammation and cellular stress in human skeletal muscle has been a topic of debate.
In a study conducted in 2015, researchers found prolonged CWI for a long time might reduce the body's ability to adjust to muscular training by decreasing signals that control inflammation.
Another study in 2016 showed that post-exercise CWI could benefit mitochondrial biogenesis and angiogenesis genes following high-intensity workouts.
However, these studies had different results, so more research is needed to understand the effects and best use of CWI as a recovery method.
More recently, a well-designed study by Peake and colleagues in 2017 compared CWI to active recovery after athletic training. Surprisingly, the study found no significant difference in the body's response to inflammation and stress between CWI and active recovery, challenging the traditional belief that CWI reduces post-exercise inflammation.
While CWI may have other benefits, such as reducing delayed onset muscle soreness, its impact on the inflammatory response requires careful consideration when implementing recovery strategies.
Athletes are increasingly using ice baths as a recovery method to improve their performance and speed up their recovery time.
In addition, ice baths have therapeutic and stimulating properties that offer a variety of advantages to athletes.
Some of them are:
While ice baths offer numerous benefits, it's essential to be aware of potential risks and exercise caution.
Here are a few risks associated with ice baths:
Ice baths are not just for athletes. Anyone can confidently include ice baths into their routine, whether an athlete, fitness enthusiast or seeking to enhance their recovery.
However, consulting with a medical professional before starting any new healing technique is advised, especially if you have pre-existing medical issues.
Creating the ideal ice bath experience involves a few key considerations:
A temperature range of 12°C to 15°C is appropriate for an ice bath to provide a safe and pleasurable cooling effect while minimizing the risk of hypothermia or frostbite.
However, monitoring water temperatures and keeping them within permissible levels ensures safety throughout sessions.
Scientific research has shown that ice baths can effectively reduce muscle soreness, inflammation, and swelling while improving circulation.
Athletes have found ice baths beneficial in enhancing their recovery and overall performance.
Ice baths provide athletes with a competitive advantage, helping them recover faster and minimize the risk of injuries.
While there are potential risks, such as frostbite and hypothermia, exercising caution and seeking professional guidance can mitigate these concerns.
Ice baths are not limited to athletes alone.
Non-athletes and fitness enthusiasts can also add them into their recovery routines, provided they consult healthcare professionals.
Have you ever experienced a day when it's difficult to remember something? Or concentrate on a task? As we get older, some cognitive slip-ups are normal.
But for others, these may hint at something more concerning.
In this piece, we'll delve into Alzheimer's, its causes, and symptoms and explore how breathing exercises might provide some defense against this condition.
Alzheimer's disease is a complex neurological condition.
It gradually (and irrevocably) alters the human brain. As a result, it is characterized by a progressive cognitive decline.
This decline manifests as memory loss and severe language difficulties, disorientation, and challenges with abstract thinking.
Alzheimer's often commences subtly, with minor lapses in memory or temporary confusion.
The early symptoms are easy to dismiss as normal aging.
However, as the disease advances, it becomes increasingly disruptive, affecting all facets of cognitive function.
The ability to perform routine tasks, recognize loved ones, and communicate effectively may gradually disappear.
The progression of Alzheimer's ultimately reaches a point where individuals require full-time care, which often leads to significant emotional and physical strain for caregivers.
For those who've witnessed a loved one grappling with Alzheimer's, the journey is deeply moving, sometimes distressing, and profoundly transformative.
It involves a gradual loss of the person they once knew, as the disease slowly erodes their unique personality traits, cherished memories, and eventually, their sense of self.
Alzheimer's stems from the build-up of beta-amyloid protein in the brain.
Amyloid-beta protein is a large membrane protein that plays a big role in neural growth and repair. The body produces it from a larger protein called amyloid precursor protein (APP).
The protein called APP is located on nerve cells. When enzymes break it down, it creates several fragments, including amyloid-beta.
This creates plaques that interfere with nerve cell communication.
As these plaques increase, they trigger inflammation and brain cell damage, leading to cognitive decline.
However, while this protein is often credited as a cause of Alzheimer's, many studies are still ongoing to identify the actual or other more prominent causes.
It's important to remember that the symptoms and signals mentioned are general and may not be applicable to everyone with Alzheimer's.
If you are worried that you or a loved one may have Alzheimer's, you should consult a doctor for a diagnosis.
Age, genetics, and lifestyle choices (like poor diet and sedentary life) are common risk factors for Alzheimer's.
However, the most significant factor in developing Alzheimer's and other cognitive problems is age.
As a person gets older, their chances of developing these conditions increase.
Similarly, our genes also play a crucial part in determining this risk.
Lifestyle factors, however, add a dynamic element to this equation.
While we can't turn back time or rewrite our genetic code, we hold the reins regarding these lifestyle choices.
By embracing a healthy diet, staying physically active, and avoiding smoking, we can wield substantial influence over our Alzheimer's risk, potentially steering ourselves towards a healthier cognitive future.
Harnessing our breath through specific exercises can profoundly impact our mental faculties.
Research points to lessened anxiety, improved focus, and overall cognitive enhancement.
It's akin to a gym session for your mind, ensuring mental agility.
So, what's the science behind this?
Breathwork activates the parasympathetic nervous system.
This system acts like an internal chill-out switch, reducing heart rate and blood pressure.
It makes us deeply relaxed, lowering brain inflammation and enhancing cognitive function.
A study in Scientific Reports, led by the University of Southern California researchers, delved into breathwork's potential impact on Alzheimer's.
They assembled 108 participants and divided them into two groups.
One group practiced slow-paced breathing for 20 minutes twice daily for a month.
The control group followed their usual routine.
Post-study results were intriguing.
The breathwork group showed a significant drop in blood levels of amyloid-beta peptides, a protein implicated in Alzheimer's development.
This group also demonstrated better memory test scores.
Please keep in mind that this study was relatively small.
More research is needed to validate findings across a larger set of populations. Yet, the initial results show promise.
They hint that something as uncomplicated as breathwork might help decrease Alzheimer's risk.
So, if you're concerned about Alzheimer's, consider integrating breath exercises into your routine. It's a straightforward, safe approach to better health, potentially offering a cognitive edge.
Breathing exercises can easily blend into your daily routine. You can practice many straightforward exercises anywhere, anytime.
To maintain a healthy brain, try these breathing exercises:
Put one hand on your chest and the other on your stomach. Slowly inhale through your nose; feel your belly expand. Then slowly exhale through your mouth; feel your stomach contract.
To perform this breathing exercise, sit comfortably with a straight spine and place your left hand on your left knee. Next, cover your right nostril with your right thumb while breathing through your left one. After that, close your left nostril with your ring finger and exhale from your right. Then again, inhale through your right nostril, use your right thumb to close it, and exhale from your left nostril. Repeat this cycle for several rounds.
Sit comfortably with a straight back and your feet flat on the ground. Breathe in deeply through your nose, counting up to four. Then hold your breath for four counts. Exhale through your nose for four counts. Hold your breath for four counts. Repeat this pattern for several rounds[^6^].
Breathing exercises have cognitive benefits and might reduce Alzheimer's risk. In addition, several studies have presented promising results showing that deep breathing exercises (like alternate nostril breathing and breath retention) can significantly cut amyloid-beta peptide levels. For example, one study involved 100+ participants assigned to a breathing exercise group or a control group.
While the study had limitations, it did offer quantified evidence that integrating simple breathing exercises into your daily routine might help lower the risk of Alzheimer's.
In all, breathing exercises are the easiest and most accessible way to support brain health that could benefit individuals of all ages, preventing the onset of diseases that are common with aging.
Did you know that within just 0.01% of your genome lies a wealth of information about your health, including your disease risk, optimal diet and exercise routine, skincare tips, behavior and personality, allergies, and drug sensitivities?
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Ready to discover the key to lifelong good health? This insightful article delves into Life's Essential 8, a powerful checklist curated by the experts at the American Heart Association.
These essential pillars encompass all aspects of health and wellness, empowering you to make positive changes and live your best life.
From nutrition and physical activity to sleep and habits, we explore the key components contributing to your overall well-being.
Read on to gain valuable insights, practical tips, and actionable steps to start living healthier and happier lives.
The World Health Organization's definition emphasizes that good health is a total package - it involves not only freedom from illness or weakness but also a balanced combination of physical fitness and psychological/social well-being (WHO, 1948).
There is a direct connection between one's state of being healthy and their capacity for leading a productive life.
The lifespan refers to the complete duration of an individual's life.
At the same time, the health span relates to how long an individual stays healthy and free from illnesses.
Instead of believing that aging is beyond our control, we should focus on our daily lifestyle, which may lengthen our lives and make us more vibrant, healthy, and useful.
Scientific research indicates that genetic factors account for a whooping 20% of an individual's lifespan. Many environmental and lifestyle factors influence the rest. Some of them are:
The American Heart Association has identified Life's Essential 8 as the fundamental measure for enhancing and sustaining cardiovascular health.
By taking care of these key principles, individuals can significantly reduce their risk of heart disease, stroke, and other critical health issues.
Prioritizing cardiovascular health by implementing Life's Essential 8 is crucial to maintaining overall well-being and achieving a healthier lifestyle.
Here's how you can be healthy
It has been found that eating a healthy breakfast improves focus and attention, which helps achieve targets.
Including various fruits and vegetables in your diet, including apples, berries, oranges, and veggies like broccoli, sweet potatoes, beetroot, and okra, is recommended.
Limit the use of:
Including physical activity into daily routines, such as choosing to walk as a means of exercise or cycling as a mode of transportation, is an easy way for individuals to begin with.
Moreover, to enhance and sustain good heart health, it is advised to participate in moderate physical activity for at least 30 minutes daily or 150 minutes per week.
Below are some exercise suggestions that may help in improving your emotional state:
Tobacco contains chemicals such as nicotine that attract smokers. It can be quite difficult for individuals to detach themselves once they have become dependent. Therefore, quitting such behaviors may be very challenging. Fortunately, a few therapies have been used effectively to help smokers quit smoking.
Quitting smoking has been proven to bring many health benefits to an individual, including:
Recent research has shown the importance of getting enough sleep for a healthy immune system, metabolism, memory, learning, and other essential physiological functions to work properly.
Maintaining proper sleeping habits plays a key role in enjoying restful sleep. The term "sleep hygiene" refers to a group of regular activities that can either help or hurt an individual's ability to get a pleasant and refreshing night's sleep.
Just as good dental cleanliness is linked to excellent oral health, good body hygiene is related to overall physical health.
Similarly to this, practicing good sleep hygiene is associated with higher-quality sleep.
The consequences of insufficient sleep:
It is challenging to lose weight, and maintaining a healthy weight can be even more difficult. An individual's shape and how their clothes fit them are chosen by the distribution of fat and muscle across their body.
The current discussion focuses on practical methods for successfully controlling weight in a way that improves overall wellness and health.
Cholesterol is an oil compound with a wax-like consistency. Producing hormones, bile, and vitamin D are the metabolic processes dependent on it.
In the absence of any other risk factors, then it is recommended that individuals maintain a total cholesterol level below 5.5 mmol/L.
Individuals with cardiovascular risk factors, including hypertension, pre-existing cardiovascular issues, diabetes, or tobacco use, should strive to maintain LDL cholesterol levels below 2 mmol/L.
Irrespective of family history or previous cardiac problems, following a nutritious dietary plan, consistent engagement in physical exercise, and quitting smoking can prevent the development of increased cholesterol levels. In addition, sticking to a healthy body weight and restricting alcohol consumption may also have advantages.
Blood glucose level refers to the glucose levels in the bloodstream at a specific moment. Monitoring one's blood glucose level is crucial to managing one's health.
Typically, individuals measure their blood glucose levels before meals and during the night hours.
It is advisable to monitor your blood glucose levels during these scenarios:
Individuals who have been diagnosed with Type 1 diabetes must include daily insulin administration as a crucial part of their treatment plan.
Individuals with Type 2 diabetes can effectively control and lower their blood sugar levels by adopting a healthy diet and regularly engaging in physical activity. Lifestyle interventions, such as these actions, provide a practical approach to managing the condition.
To achieve maximum control over their blood glucose levels, individuals may need to undergo medical treatment and make certain lifestyle changes. This could involve taking hypoglycemic agents along with modifying their daily routine and habits.
Bodily events influence fluctuations in blood pressure during the daytime. While a rise in blood pressure is a normal response to physical and emotional stress, a decrease indicates relaxation. However, prolonged elevation in blood pressure may indicate a more severe problem. But making some lifestyle changes can help manage and reduce blood pressure. These changes include keeping a healthy weight, managing stress, eating well, and exercising regularly.
It's important to adopt these lifestyle changes and consult with healthcare professionals to address blood pressure concerns effectively.
A cardiac risk calculator helps predict an individual's possibility of experiencing a cardiac event within ten years.
The device evaluates cardiovascular health to estimate the possibility of developing atherosclerotic cardiovascular disease (ASCVD).
This can help in finding out the chance of:
Who doesn't need the use of a cardiac risk calculator?
Cardiac risk calculators can only be useful if you have yet to experience a heart event. For example, the information isn't helpful if you've had a heart attack, stroke, or heart failure.
What are the required inputs for a cardiac risk calculator?
The required inputs for a cardiac risk calculator are:
ASCVD risk calculator
The ASCVD risk calculator is a tool utilized to assess an individual's risk of developing atherosclerotic cardiovascular disease.
Healthcare providers utilize the American College of Cardiology (ACC) Atherosclerotic Cardiovascular Disease (ASCVD) Risk Calculator. The instrument evaluates the chances of an individual between the ages of 40 years and 79 years acquiring cardiovascular disease within the following decade.
The ACC and the AHA collaborated to create a dependable calculator for assessing the risk of heart disease. The AHA Cardiovascular (CV) Risk Calculator, available online, is a modified version of the ASCVD Risk Calculator designed to make fewer inquiries. Nevertheless, the results obtained are similar.
What is the approach for calculating the risk of cardiac events?
Cardiovascular risk assessment tools provide a numerical estimate of the chance of developing heart disease, expressed as a percentage. A decrease in percentage is associated with reducing the possibility of developing cardiovascular disease within a decade.
Various heart risk calculators categorize an individual's chance of developing cardiovascular disease as follows:
Low: Less than a 5% risk.
Borderline: A 5% to 7.4% risk.
Intermediate: A 7.5% to 19.9% risk.
High: More than a 20% risk.
Parameters Analyzed
Image source: AHA website
Sample score
Image source: AHA website
Lifestyle changes are necessary to control several health factors, including body weight, cholesterol, blood pressure, and blood sugar levels.
A few key behaviors are needed to maintain a healthy lifestyle, including eating well, exercising, giving up smoking, getting enough sleep, and routinely checking your health.
The Life's Essential 8 checklist, curated by the American Heart Association, is a valuable guide for making positive changes and living healthier, happier lives.
Remember, small steps towards a healthier lifestyle can significantly impact long-term well-being.
Smoking remains one of the biggest causes of preventable deaths globally. According to the Centers for Disease Control and Prevention (CDC), smoking accounts for 1 in about five deaths in the United States every year.
As of 2019, 14% of the adult population in the country are smokers.
The American Lung Association states that there are more than 600 ingredients present in a cigarette. Each cigarette releases about 7000 chemicals when it is burnt. Out of these, close to 70 chemicals are proven carcinogens (cancer-causing substances). Some of them are:
When a person inhales cigarette smoke, these carcinogens and other chemicals reach the lungs and are distributed throughout the body.
Once these carcinogenic chemicals enter the body, they are detoxified by the cytochrome P450 group of enzymes (CYPs).
These CYP enzymes convert these carcinogens into a more active intermediary form called DNA adducts. DNA adducts are parts of the DNA that attach themself to these cancer-causing chemicals.
The intermediaries lead to DNA damage and abnormal cell multiplication and have to be quickly detoxified by other enzymatic processes. Unfortunately, in some people, the number of cancerous intermediaries builds up at a faster rate than they are eliminated. This leads to cancer.
There are other carcinogens in cigarette smoke that directly form DNA adducts without the help of the CYP enzymes. These lead to direct DNA damage and cell abnormalities, and resultant cancer.
While smoking is a risk factor for all types of cancer, it is significantly associated with breast cancer in women.
In the United States, 1 in every eight women will be diagnosed with breast cancer in her lifetime. Smoking increases this risk drastically.
A study published in the BioMed Central Ltd forum analyzed the risk of breast cancer in women who smoked.
102,927 women were chosen and monitored for 7.7 years. In the end, 1815 women developed invasive breast cancer. The study found that smokers had a 14% higher risk of developing breast cancer than non-smokers.
Learn More: How Genes Influence Your Risk for Nicotine Dependence?
This study also mentions that women who start smoking before 17 had a significantly higher risk (24%) for breast cancer.
Another study analyzed the risk of breast cancer in 111,140 active smokers and 36,017 passive smokers (people who don’t smoke themselves but are exposed to other people’s cigarette smoke).
According to the study, some factors that increase the risk of breast cancer are:
Secondhand smoke is also called passive smoking and is smoke that a person inhales unintentionally. For example, people can inhale tobacco smoke by just being around others who smoke. According to the California Air Resources Board, secondhand smoke is a proven carcinogen.
The smoke that is released from the burning ends of cigarettes is called sidestream smoke. Sidestream smoke is unfiltered and hence contains more harmful substances than the smoke that a smoker breathes out.
A 2013 study analyzed the risk of breast cancer in 322,988 active, passive, and non-smokers.
Compared to non-smoking women, those exposed to passive smoke at home or work had a higher risk of developing breast cancer.
The GSTM1 gene (glutathione S-transferase mu 1 gene) helps produce the glutathione S-transferase enzyme that belongs to the Mu class. The Mu class of enzymes helps in eliminating carcinogens and other environmental toxins from the body.
rs366631 is a single nucleotide polymorphism or SNP in the GSTM1 gene.
People with the GSTM1 null genotype have a higher risk of developing breast cancer when exposed to cigarette smoke.
Null genotype is the non-functional variant of the gene that results in total loss of function of the gene.
Here, the TT genotype is the null genotype.
The risk of breast cancer was also more severe in postmenopausal smokers with the GSTM1 null genotype.
| Genotype | Implication |
| TT | Increased risk of breast cancer upon smoking |
| CT | Normal risk of breast cancer upon smoking |
| CC | Normal risk of breast cancer upon smoking |
The SLC4A7 gene (Solute Carrier Family 4 Member 7 gene) helps produce a protein that transports sodium and bicarbonate ions. It also plays a role in the metabolism of different acids, ions, and amine compounds.
rs4973768 is an SNP in the SLC4A7 gene. A meta-analysis has reported an increased risk for breast cancer upon smoking in T allele carriers.
| Genotype | Implication |
| TT | Increased risk of breast cancer upon smoking |
| CT | Increased risk of breast cancer upon smoking |
| CC | Normal risk of breast cancer upon smoking |
There are so many government and private bodies that help people with tobacco addiction. You can get help from some of these rehab centers to stop or limit smoking. It takes time and effort to curb the craving. Here are some pointers that can help you with this.
For people who have been smoking for years together, some places, smells, habits, or environments can create an urge to smoke. Understand these triggers and stay away from them. Practice the below activities to make quitting smoking easier.
Secondhand smoking ends up harmful to non-smokers. Here are ways you can limit/eliminate secondhand smoke exposure.
Genetic testing helps identify genetic factors that could increase your breast cancer risk. If you do have a high genetic risk, regular screening may help.
Pain tolerance linked to working out more?
Humans often experience pain as an unwelcome barrier.
But what if there was a way to break through those barriers?
What if physical activity held the key to unlocking a higher pain tolerance?
A new study reinforces that engaging in physical activities reduces chronic pain experience.
This article reveals pain tolerance, the factors affecting them, and how physical activity is associated with pain tolerance effect with a study supporting this concept.
Read on to uncover further insights.
Your genes play a strong role in influencing your pain threshold.
Pain tolerance is the capacity of a person to handle or tolerate pain.
Individuals with higher pain tolerance can feel less pain than those with moderate or low pain tolerance.
A simple example is a person's ability to touch a hot surface. A person with higher tolerance can have higher exposure than others.
Some factors influence the pain tolerance of an individual.
Genetics has emerged as a significant factor in understanding the variation in pain tolerance among individuals.
Our genetic makeup plays a crucial role in determining how we perceive and respond to pain stimuli.
Studies have shown that certain genetic variations can affect the functioning of pain receptors, neurotransmitters, and inflammatory pathways, ultimately influencing our pain perception and tolerance levels.
Research strongly suggests that males and females differ in their responses to pain.
This is due to differences in the anatomy, genetic makeup, types and levels of hormones, nerve responses, etc., between males and females.
Each of us possesses a unique lifestyle and varying levels of exposure to different experiences. For instance, people who smoke may be more sensitive to pain.
On the other hand, athletes have a higher pain tolerance.
It’s no secret that your mind and body are connected. So, anything that affects your mental health, including conditions like depression and anxiety, may increase pain sensitivity.
Engaging in physical activities/exercises is associated with higher pain tolerance.
During exercise, the body releases chemical compounds known as endorphins.
Endorphins are the body’s natural pain-relieving chemicals.
They engage with specific parts of the brain, subsequently diminishing one's perception of pain.
This decrease in pain sensation through exercise is termed exercise-induced hypoplasia.
Furthermore, repeated exposure to discomfort during exercise might lead to adaptations in the central nervous system, resulting in enhanced pain tolerance.
However, the exact mechanisms behind this connection are not yet fully understood.
Many aspects of our fitness, like injury risk, endurance potential, lung capacity, tendon strength, and pain tolerance, are influenced by our genes. Learning about how your genes impact fitness can be very helpful in achieving your fitness goals.
According to a recently published study in PLOS ONE, higher levels of physical activity have been found to decrease or prevent chronic pain sensation.
This study was conducted by nine researchers affiliated with the Department of Pain, University Hospital of North Norway, Tromsø, Norway, and some centers in Norway.
The study included 10,732 Norwegian adults, 51% of whom were females.
The participants’ mean age was 55.8 years.
The study measured two parameters: physical activity and pain tolerance.
The former was self-reported by the participants as “leisure-time physical activity,” which includes all physical activities done during the day, including exercise.
Pain tolerance was measured using a cold-pressor test (CPT) where the participants had to submerge their hands (till their wrists) in water (3°C) for as long as possible.
Certain workouts have shown promising results when it comes to improving pain tolerance through exercise. Here are some of the best exercises to consider:
Remember, it's important to listen to your body and start at an appropriate level of intensity that is best for your needs.
Consult a healthcare professional or fitness expert for any underlying health conditions or concerns.
Pain tolerance refers to a person's ability to endure or withstand pain.
Factors like age, gender, genetics, environment, and lifestyle factors might influence a person to experience pain tolerance.
A new study suggests that engaging in physical activity is associated with higher pain tolerance - the more intensity, the higher the pain tolerance.
Certain types of physical activities, like HIIT, resistance training, yoga, and tai-chi, in particular, are known to improve pain tolerance.
