Public protocols
32 of Aslan Health, LLC's general recommendations, available to anyone who visits this store.
Healthy Skin
5 more items in Healthy SkinYou have selected the Healthy Skin template. Attached are the products best suited to help you as you progress. Please follow the instructions and follow up if you have any questions. Looking Great! Dr. Michael Hauman Aslan Health, LLC www.aslanhealth.com Skin, Hair, & Nails — Overview Skin, hair, and nails are all part of our integumentary system (i.e., the body’s outer layer), which includes all of the organs (and their appendages) that form the outermost layer of the body. Healthy skin maintains a barrier between the external environment and the inside of the body and is characterized by smoothness, moisture, blemish-free skin, and radiance. A number of treatments (dietary, supplementary, red light therapy, and topical products) have been studied for hair and skin health. Skin, Hair, & Nails — How are skin, hair, and nails related? The integumentary system comprises the organs that form the body's outermost layer. In humans, the integumentary system consists of skin, hair, and nails, which help protect the rest of the body and maintain homeostasis. The outermost layer of skin (the epidermis) is primarily composed of keratinocytes (cells that contain the protein keratin, which holds water and keeps the skin hydrated), and the topmost part of the epidermis is primarily composed of dead keratinocytes. Hair and nails don’t contain any cells but are instead composed of keratin (and other proteins). Alongside its functional role in the integumentary system, it can also play an important aesthetic role. Skin, Hair, & Nails — What problems do skin, hair, and nails have? The most noteworthy skin-related issues that individuals experience are aging, acne, eczema (e.g., atopic dermatitis), and skin cancer. Hair-related issues include hair loss, breaking, and graying. Nail-related issues include brittleness, discoloration, and fungal infections. Age, damage (e.g., physical trauma, exposure to certain chemicals or radiation), oxidative stress, and inflammation can all lead to problems with skin, hair, and nails. [1] Skin, Hair, & Nails — How could diet affect skin, hair, and nails? The integumentary system is complex and requires many nutrients to function correctly. A diet that provides adequate levels of nutrients is important. Notably, protein, certain micronutrients (e.g, cysteine, lysine, iron, vitamin A, vitamin C, B vitamins, zinc, selenium), and essential fatty acids such as omega-6 and omega-3 polyunsaturated fatty acids. [2] Not only are these nutrients necessary for ordinary function, but they also play a role in protection and repair (e.g., in response to UV radiation). Deficiencies in these nutrients may manifest as abnormalities in skin, hair, and nails. [3][1] Skin, Hair, & Nails — Which supplements are of most interest for skin, hair, and nails? If it’s difficult to obtain adequate levels of the nutrients listed above from the diet, supplementing with them may be advisable. [3][1] Additionally, cocoa extract, coconut oil, nicotinamide, and Polypodium leucotomos all show promise as treatments for skin health. I have included my favorites with this protocol. Cysteine, lysine, marine proteins (i.e., extracellular matrix components from sharks and mollusks), procyanidins, pumpkin seed oil, B vitamins, vitamin D, vitamin E derivatives, and zinc have all been studied for hair loss. [4] My favorite for hair loss is red light therapy with the PlatinumLED. See the Aslan Health Red Light series for details. Skin, Hair, & Nails — What other treatments are useful for skin, hair, and nails? There’s quite a bit of research on the topical application of nutrients to the skin and hair. Topically applied retinoids, carotenoids, nicotinamide, vitamin C, and vitamin E have all been studied for their effects on skin health. [1] Topically applied caffeine, capsaicin, curcumin, garlic, melatonin, onion juice, and rosemary oil all show some promise for treating hair loss. [4] Additionally, it’s advisable to use a broad-spectrum sunscreen, even if you aren’t spending much time in the sun. [5] Skin, Hair, & Nails — Why do people tan differently? The Fitzpatrick skin type scale [6] is a method for classifying people’s expected reaction to UVB exposure based on how they respond to sun exposure of about three minimum erythema doses (MEDs), or about 45–60 minutes of noon exposure in northern latitudes (north of Mexico through Oregon) during early summer. Not surprisingly, skin pigmentation plays an important role in determining the Fitzpatrick skin type. There are six categories that a person may fall into, with the first four associated with white skin, the fifth with brown skin, and the sixth with black skin. Skin, Hair, & Nails — Will sunscreen decrease my vitamin D levels? Your body can produce vitamin D when the skin is exposed to UVB rays, [7] Your body can produce vitamin D when the skin is exposed to UVB rays [7], so it stands to reason that sunscreen use may decrease vitamin D levels. Indeed, sunscreen can reduce vitamin D production under laboratory conditions,[8][9] and this decrease is most pronounced when sunscreen is used consistently and properly (i.e., with a broad-spectrum sunscreen and an appropriate SPF, amount, and reapplication schedule).[10][11][12] Even so, it appears that most people need not worry that sunscreen alone will affect vitamin D levels.[13] One important caveat — studies to date have generally been conducted on people with less skin pigmentation (i.e., those with Fitzpatrick skin types 1–3). A different result may be seen in those with Fitzpatrick skin types 4–6. Generally speaking, 5 to 30 minutes of unprotected sun exposure to the hands, face, and arms at least three times a week between 11 a.m. and 3 p.m. may generally be enough to keep vitamin D levels out of the deficient range (<30 nmol/L or <12 ng/mL). [14][15] When the UV Index in your area is 3 or higher, people with Fitzpatrick skin types 1 or 2 should limit unprotected sun exposure to less than 10 minutes, skin types 3 or 4 to less than 15 minutes, and skin types 5 or 6 to less than 30 minutes. [16][17] You can check out the UV index forecast in your area here (https://www.epa.gov/enviro/uv-index-search). Keep in mind that longer periods of unprotected sun exposure will not necessarily lead to higher vitamin D production because the UVB rays will eventually degrade vitamin D in your skin to an inactive state. [18] This actually helps protect your body against vitamin D toxicity. Additionally, UVB-induced vitamin D production can be influenced by many other factors, including: [19] 👴🏽 Age 🦵🏼 Amount of sun-exposed skin 💊 Certain medications 🎽 Clothing type 🏔 Elevation 🗺 Latitude 🏬 Living environment (e.g., urban, suburban, or rural) 🏭 Pollution ✋🏿 Skin pigmentation 📐 Solar angle ⏱ Sun exposure duration and frequency 📅 Time of year 🌦 Weather conditions For these reasons, it is not advisable to completely forego sunscreen to increase vitamin D levels or rely on sun exposure as your main source of vitamin D. Rather, a more balanced approach would be to increase vitamin D through diet and supplementation, with some limited unprotected sun exposure added in. 💡 Tip: Calculate your safe UV exposure for a healthy vitamin D status How much UV exposure you need to maximize your body's vitamin D production depends on a number of factors: time of year, location, skin type, weather conditions, and more. Fortunately, the Norwegian Institute for Air Research has developed a calculator, based on peer-reviewed research [20][21][22][23] that takes these factors and more into account. This tool allows you to calculate UV exposure times to obtain optimal vitamin D synthesis without burning your skin. You can try the easier model or the more complex full model. Skin, Hair, & Nails — Can I create my own sunscreen using natural plant oils? In short, not really. When tested for protection against UVB radiation only, many plant oils provide an SPF of <8. [24] These oils can be incorporated into commercial sunscreen products to help the overall SPF rating, but on their own, they are insufficient for UV protection. Be aware that some of these plant oils can be potentially allergenic and may cause skin irritation (such as dermatitis) in some individuals. [25][26] Sunscreens are formulated with specific ingredients in specific amounts, and manufacturing methods are employed to help ensure these UV-protective ingredients are evenly distributed throughout the sunscreen. This process is very difficult to replicate at home. Sun protection factor (SPF) values of plant oils Adapted from Kaur and Saraf. Pharmacognosy Res . 2010. [24] Skin Quality Skin quality tends to refer to an overall evaluation of (facial) skin parameters such as tightness, moisture content, and clearness from acne. Supplements that improve skin quality can be taken orally or topically as a cream. Skin Elasticity Skin elasticity is the ability of the skin to return to its original position after being stretched or deformed. It is typically done to measure skin health or hydration. References ^ Pappas A, Liakou A, Zouboulis CC Nutrition and skin. Rev Endocr Metab Disord.(2016-09) ^ Michalak M, Pierzak M, Kręcisz B, Suliga E Bioactive Compounds for Skin Health: A Review. Nutrients.(2021-Jan-12) ^ O'Connor K, Goldberg LJ Nutrition and hair. Clin Dermatol.(2021) ^ Anna-Marie Hosking, Margit Juhasz, Natasha Atanaskova Mesinkovska Complementary and Alternative Treatments for Alopecia: A Comprehensive Review Skin Appendage Disord.(2019 Feb) ^ Li H, Colantonio S, Dawson A, Lin X, Beecker J Sunscreen Application, Safety, and Sun Protection: The Evidence. J Cutan Med Surg.(2019) ^ T B Fitzpatrick The validity and practicality of sun-reactive skin types I through VI Arch Dermatol.(1988 Jun) ^ Bikle DD Vitamin D metabolism and function in the skin Mol Cell Endocrinol.(2011 Dec 5) ^ A Faurschou, D M Beyer, A Schmedes, M K Bogh, P A Philipsen, H C Wulf The relation between sunscreen layer thickness and vitamin D production after ultraviolet B exposure: a randomized clinical trial Br J Dermatol.(2012 Aug) ^ Mantas Grigalavicius, Vladimir Iani, Asta Juzeniene Layer Thickness of SPF 30 Sunscreen and Formation of Pre-vitamin D Anticancer Res.(2016 Mar) ^ Libon F, Courtois J, Le Goff C, Lukas P, Fabregat-Cabello N, Seidel L, Cavalier E, Nikkels AF Sunscreens block cutaneous vitamin D production with only a minimal effect on circulating 25-hydroxyvitamin D Arch Osteoporos.(2017 Dec) ^ Bibi Petersen, Hans Christian Wulf Application of sunscreen--theory and reality Photodermatol Photoimmunol Photomed.(Apr-Jun 2014) ^ R E Neale, S R Khan, R M Lucas, M Waterhouse, D C Whiteman, C M Olsen The effect of sunscreen on vitamin D: a review Br J Dermatol.(2019 Nov) ^ T Passeron, R Bouillon, V Callender, T Cestari, T L Diepgen, A C Green, J C van der Pols, B A Bernard, F Ly, F Bernerd, L Marrot, M Nielsen, M Verschoore, N G Jablonski, A R Young Sunscreen photoprotection and vitamin D status Br J Dermatol.(2019 Nov) ^ Barbara B Shih, Mark D Farrar, Marcus S Cooke, Joanne Osman, Abigail K Langton, Richard Kift, Ann R Webb, Jacqueline L Berry, Rachel E B Watson, Andy Vail, Frank R de Gruijl, Lesley E Rhodes Fractional Sunburn Threshold UVR Doses Generate Equivalent Vitamin D and DNA Damage in Skin Types I-VI but with Epidermal DNA Damage Gradient Correlated to Skin Darkness J Invest Dermatol.(2018 Oct) ^ Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, A Catharine Ross, Christine L Taylor, Ann L Yaktine, Heather B Del Valle Dietary Reference Intakes for Calcium and Vitamin D ^ Ann R Webb, Andreas Kazantzidis, Richard C Kift, Mark D Farrar, Jack Wilkinson, Lesley E Rhodes Colour Counts: Sunlight and Skin Type as Drivers of Vitamin D Deficiency at UK Latitudes Nutrients.(2018 Apr 7) ^ Ann R Webb, Andreas Kazantzidis, Richard C Kift, Mark D Farrar, Jack Wilkinson, Lesley E Rhodes Meeting Vitamin D Requirements in White Caucasians at UK Latitudes: Providing a Choice Nutrients.(2018 Apr 17) ^ A R Webb, B R DeCosta, M F Holick Sunlight regulates the cutaneous production of vitamin D3 by causing its photodegradation J Clin Endocrinol Metab.(1989 May) ^ Wacker M, Holick MF Sunlight and Vitamin D: A global perspective for health Dermatoendocrinol.(2013 Jan 1) ^ Engelsen O, Kylling A Fast simulation tool for ultraviolet radiation at the earth's surface Opt Eng.(2005 Apr) ^ John C Dowdy, Robert M Sayre, Michael F Holick Holick's rule and vitamin D from sunlight J Steroid Biochem Mol Biol.(2010 Jul) ^ Vitaly Terushkin, Anna Bender, Estee L Psaty, Ola Engelsen, Steven Q Wang, Allan C Halpern Estimated equivalency of vitamin D production from natural sun exposure versus oral vitamin D supplementation across seasons at two US latitudes J Am Acad Dermatol.(2010 Jun) ^ Ann R Webb, Ola Engelsen Calculated ultraviolet exposure levels for a healthy vitamin D status Photochem Photobiol.(Nov-Dec 2006) ^ Chanchal Deep Kaur, Swarnlata Saraf In Vitro Sun Protection Factor Determination of Herbal Oils Used in Cosmetics Pharmacognosy Res.(2010 Jan) ^ David A Kiken, David E Cohen Contact Dermatitis to Botanical Extracts Am J Contact Dermat.(2002 Sep) ^ M Corazza, A Borghi, M M Lauriola, A Virgili Use of Topical Herbal Remedies and Cosmetics: A Questionnaire-Based Investigation in Dermatology Out-Patients J Eur Acad Dermatol Venereol.(2009 Nov) This information is not meant to replace advice from any qualified professional. It is intended for educational and informational purposes only.
Calcium
Calcium resource 1This is my favorite Calcium product; it is well tolerated. The dose per pill is small enough that you can easily adjust it depending on your supplement intentions. Stay Strong! Dr. Mike Hauman
Inflammation Reduction
3 more items in Inflammation ReductionYou have selected the Inflammation Reduction protocol. Attached are the products I think will best support you as you progress. Please follow the instructions. Please review the attached resources as well. Put out the fire! Dr. Hauman
Omega-3, Fish oil
2 more items in Omega-3, Fish oilThank you for your interest in Aslan Health! I am pleased to share this Omega-3 Fish Oil guide to encourage and assist you on your journey to health and wellness. This includes my recommendations for the products I prefer. Select only 1 for a trial, depending on your treatment goal. Keep swimming! Dr. Mike Hauman
Sleep Support
3 more items in Sleep SupportSleep is an essential component of any successful journey toward better health. Here, you will find the products I believe are best suited to help you achieve quality restorative sleep. Please follow the instructions and reach out if you have any questions. Good Night! Dr. Michael Hauman Aslan Health, LLC www.aslanhealth.com Sleep — Why do we need sleep? Getting enough sleep is crucial for maintaining brain health, reducing the risk of neurodegenerative and cardiovascular disease, bolstering the immune system, sustaining good mental health, and recovering from the stressors of the day. The American Academy of Sleep Medicine and Sleep Research Society recommends that adults (over 18 years of age) get at least 7 hours of sleep per night. [1] Sleep deprivation is associated with obesity, and this relationship may be due to changes in eating, activity levels, and hormone levels. [2] Sleep Hygiene Training Sleep Hygiene Training consists of learning behaviors that are associated with improved sleep. Reducing exposure to blue light, practicing breathing exercises, and limiting caffeine intake are essential components of good sleep hygiene. Sleep Disturbance Signs and Symptoms Sleep disturbances (aka sleep disorders) are a collection of conditions that impair the initiation and quality of sleep. Sleep Latency Sleep latency, also known as sleep onset latency, is the time it takes to fall asleep after turning out the lights. Sleep Quality Sleep quality refers to the restfulness of your sleep — how well it rejuvenates your mind and body. To feel rested in the morning, your sleep must have sufficient duration and quality. Like insufficient sleep duration, poor sleep quality can start a cascade of health issues. You may want to read our ten tips for better sleep. Sleep Duration The amount of time spent sleeping during the night. Sleep Efficiency The amount of time in bed that was spent sleeping. Sleep — How could diet affect sleep? Changes in an individual’s dietary pattern can impact their sleep architecture. A meta-analysis found that high carbohydrate intake increases rapid-eye movement (REM) sleep, whereas low carbohydrate intake increases non-rapid-eye movement (non-REM sleep). [3] Additionally, some observational studies have found an association between increased consumption of healthy foods (e.g., fruits, vegetables, fiber, seafood, and whole grains) and improved sleep quality. [4] In essence, consuming a balanced and nutrient-rich diet may help to optimize sleep. Sleep — Which supplements are of most interest for sleep? The supplements of most interest: apigenin (the active ingredient in chamomile), California poppy, cannabidiol, hops, passionflower, kava, lavender, magnesium, melatonin, and valerian. However, it is best to consult a healthcare provider before consuming any sleep supplement because they may interact with prescription medications. Sleep — How exactly does eating carbohydrates or a high GI meal close to bedtime help sleep? It is thought that a carbohydrate-rich or a high-glycemic-index meal can affect sleep through its effects on tryptophan (an essential amino acid) levels. [5] More specifically, high-glycemic-index carbohydrates cause a rise in insulin levels, which drive circulating large neutral amino acids (LNAAs) [6] into muscles. Because LNAAs compete with tryptophan for transport across the blood-brain barrier, lower levels of blood LNAAs result in a higher tryptophan-to-LNAA ratio, so more tryptophan can travel to the brain. More tryptophan entering the brain leads to greater production of serotonin [7] and, finally, to the secretion of melatonin (a sleep-inducing hormone), resulting in sleepiness. Sleep — How do sleeping patterns change in older adults? Although sleep requirements may not differ between young and middle-aged adults, older adults tend to have more difficulty getting their required amount of sleep. [8] Some studies have suggested that, rather than being an intrinsic part of the aging process, sleep deficiencies may be secondary to other illnesses in older people. [9] Regardless of the cause, both short and long sleep durations have been associated with increased risk of cardiovascular disease and cancer mortality. [10] Some researchers have speculated that negative health associations with long sleep durations may be due to decreased sleep quality resulting from sleep fragmentation. [10] Sleep — When you are sleep deprived, is it possible to “catch up” by getting extra sleep? A few nights of subpar sleep will leave anyone groggy, irritable, and a bit lacking in mental acuity. A major mechanism by which one becomes sleepy is the buildup of adenosine levels in the brain, which are lower after getting adequate sleep. Based on the adenosine hypothesis, sleep debt (caused by excessive adenosine levels in the brain) can be compensated for at some point in the future by getting better sleep. However, recent animal studies suggest that this might not be the case. Instead, extended periods of sleep deprivation may lead to lasting brain injury through increased oxidative stress and inflammation that can worsen neurodegeneration. [11] Although it remains to be seen whether similar mechanisms are at work in humans, 5–10 days of sleep deprivation impaired cognition in humans, which did not fully recover after 3 or more days of adequate sleep. [12][13] This suggests that extended periods of sleep loss may cause lasting, negative effects on the brain that may not be “paid back” with a few days of good sleep. Sleep — Does exercising in the evening negatively affect sleep? While there is a general consensus that exercising in the morning or afternoon benefits sleep, it’s often recommended to avoid exercising, especially at high intensity, in the evening, due to concerns that it may negatively affect sleep. However, according to a 2021 meta-analysis, an acute bout of high-intensity exercise performed 2–4 hours before bedtime does not disrupt sleep. [14] In fact, performing high-intensity exercise 2 hours before bedtime tends to increase total sleep time (+16 minutes) and decrease the time it takes to fall asleep (−5 minutes). However, longer-duration high-intensity exercise (>30–60 minutes) may decrease rapid-eye movement sleep by a small extent (−3%). In a 7-week study in elite youth soccer players, an evening high-intensity exercise session did not affect sleep quality. It slightly increased sleepiness at bedtime, compared to nights when no exercise was performed. [15] In summary, high-intensity evening exercise does not appear to affect sleep negatively, provided the activity is completed at least 2 hours before sleep onset. Careful consideration should be given to pre-workout supplements when exercising in the evening, as products containing caffeine can have a negative impact on sleep. Sleep — Does poor sleep increase the risk of negative health outcomes? Sleep plays an important role in overall health. Not getting enough sleep, or not getting enough good-quality sleep, is associated with a higher risk of many negative health outcomes. The following are just some of the outcomes linked to poor sleep: Coronary heart disease. Sleeping less than 7 hours per night is associated with a higher risk of coronary heart disease (CHD) and an elevated risk of cardiovascular disease (CVD) mortality. [16][17] Additionally, a genetic study found that a short sleep duration (6 or fewer hours per night) appeared causally related to a higher risk of CHD, high blood pressure, and heart attack. [18] Obesity: Getting less sleep is associated with a higher risk of obesity. [19][20] Consistent with this association, restricting sleep to just 4 hours per night has been shown to increase hunger and calorie intake, leading to weight gain (sometimes in as little as 5 days). [21][22] Conversely, increasing sleep time from 5.9 to 7.1 hours per night in one clinical trial resulted in a reduction in caloric intake and a loss of body fat after two weeks. [23] Alzheimer’s disease: Poor quality sleep and sleep problems are associated with a higher risk of Alzheimer’s disease, and a short sleep duration is linked to a faster rate of cognitive decline. [24][25] This could be related to the glymphatic system, a biological drainage system active during sleep that appears to clear the brain of beta-amyloid, a protein linked to Alzheimer’s disease. [26][27] Type 2 diabetes: A meta-analysis of roughly one million people found that a short sleep duration(6 or fewer hours per night) was associated with an increase in the risk of type 2 diabetes. [28] Additionally, a genetic study found that insomnia increased the risk of type 2 diabetes, suggesting a causal association between sleep problems and diabetes. [29] Bone fracture: Sleep disturbances, insomnia, and a short sleep duration (less than 7 hours per night) are associated with a higher risk of breaking a bone, possibly by increasing the tendency to fall. [30][31][32] A relationship between poor sleep, bone fractures, and low bone mineral density has also been observed in genetic studies. [31][33] Depression: A short sleep duration (7 or fewer hours per night) is associated with a greater risk of depression. Having insomnia is also associated with a higher risk of developing depression [34], and treating insomnia has been shown to improve symptoms of depression. [35][36][37] References ^ , Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E, , Twery M, Croft JB, Maher E, , Barrett JA, Thomas SM, Heald JL Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med.(2015-Jun-15) ^ Cooper CB, Neufeld EV, Dolezal BA, Martin JL Sleep deprivation and obesity in adults: a brief narrative review. BMJ Open Sport Exerc Med.(2018) ^ Vlahoyiannis A, Giannaki CD, Sakkas GK, Aphamis G, Andreou E A Systematic Review, Meta-Analysis and Meta-Regression on the Effects of Carbohydrates on Sleep. Nutrients.(2021-Apr-14) ^ St-Onge MP, Mikic A, Pietrolungo CE Effects of Diet on Sleep Quality. Adv Nutr.(2016-09) ^ Wurtman RJ, Wurtman JJ, Regan MM, McDermott JM, Tsay RH, Breu JJ Effects of normal meals rich in carbohydrates or proteins on plasma tryptophan and tyrosine ratios Am J Clin Nutr.(2003 Jan) ^ Berry EM, Growdon JH, Wurtman JJ, Caballero B, Wurtman RJ A balanced carbohydrate: protein diet in the management of Parkinson's disease Neurology.(1991 Aug) ^ Zimmermann RC, McDougle CJ, Schumacher M, Olcese J, Heninger GR, Price LH Urinary 6-hydroxymelatonin sulfate as a measure of melatonin secretion during acute tryptophan depletion Psychoneuroendocrinology.(1993) ^ Chaput JP, Dutil C, Sampasa-Kanyinga H Sleeping hours: what is the ideal number and how does age impact this? Nat Sci Sleep.(2018) ^ Vitiello MV, Moe KE, Prinz PN Sleep complaints cosegregate with illness in older adults: clinical research informed by and informing epidemiological studies of sleep. J Psychosom Res.(2002-Jul) ^ Grandner MA, Drummond SP Who are the long sleepers? Towards an understanding of the mortality relationship. Sleep Med Rev.(2007-Oct) ^ Zamore Z, Veasey SC Neural consequences of chronic sleep disruption. Trends Neurosci.(2022-Jun-09) ^ Axelsson J, Kecklund G, Akerstedt T, Donofrio P, Lekander M, Ingre M Sleepiness and performance in response to repeated sleep restriction and subsequent recovery during semi-laboratory conditions. Chronobiol Int.(2008-Apr) ^ Jeremi K Ochab, Jerzy Szwed, Katarzyna Oleś, Anna Bereś, Dante R Chialvo, Aleksandra Domagalik, Magdalena Fąfrowicz, Halszka Ogińska, Ewa Gudowska-Nowak, Tadeusz Marek, Maciej A Nowak Observing changes in human functioning during induced sleep deficiency and recovery periods PLoS One.(2021 Sep 1) ^ Emmanuel Frimpong, Melodee Mograss, Tehila Zvionow, Thien Thanh Dang-Vu The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis Sleep Med Rev.(2021 Aug 3) ^ Robey E, Dawson B, Halson S, Gregson W, Goodman C, Eastwood P Sleep quantity and quality in elite youth soccer players: a pilot study. Eur J Sport Sci.(2014) ^ Dongming Wang, Wenzhen Li, Xiuqing Cui, Yidi Meng, Min Zhou, Lili Xiao, Jixuan Ma, Guilin Yi, Weihong Chen Sleep duration and risk of coronary heart disease: A systematic review and meta-analysis of prospective cohort studies Int J Cardiol.(2016 Sep 15) ^ Krittanawong C, Tunhasiriwet A, Wang Z, Zhang H, Farrell AM, Chirapongsathorn S, Sun T, Kitai T, Argulian E Association between short and long sleep durations and cardiovascular outcomes: a systematic review and meta-analysis. Eur Heart J Acute Cardiovasc Care.(2019-Dec) ^ Sizhi Ai, Jihui Zhang, Guoan Zhao, Ningjian Wang, Guohua Li, Hon-Cheong So, Yaping Liu, Steven Wai-Ho Chau, Jie Chen, Xiao Tan, Fujun Jia, Xiangdong Tang, Jie Shi, Lin Lu, Yun-Kwok Wing Causal associations of short and long sleep durations with 12 cardiovascular diseases: linear and nonlinear Mendelian randomization analyses in UK Biobank Eur Heart J.(2021 Sep 7) ^ Qionggui Zhou, Ming Zhang, Dongsheng Hu Dose-response association between sleep duration and obesity risk: a systematic review and meta-analysis of prospective cohort studies Sleep Breath.(2019 Dec) ^ Francesco P Cappuccio, Frances M Taggart, Ngianga-Bakwin Kandala, Andrew Currie, Ed Peile, Saverio Stranges, Michelle A Miller Meta-analysis of short sleep duration and obesity in children and adults Sleep.(2008 May) ^ Naima Covassin, Prachi Singh, Shelly K McCrady-Spitzer, Erik K St Louis, Andrew D Calvin, James A Levine, Virend K Somers Effects of Experimental Sleep Restriction on Energy Intake, Energy Expenditure, and Visceral Obesity J Am Coll Cardiol.(2022 Apr 5) ^ Bingqian Zhu, Changgui Shi, Chang G Park, Xiangxiang Zhao, Sirimon Reutrakul Effects of sleep restriction on metabolism-related parameters in healthy adults: A comprehensive review and meta-analysis of randomized controlled trials Sleep Med Rev.(2019 Jun) ^ Esra Tasali, Kristen Wroblewski, Eva Kahn, Jennifer Kilkus, Dale A Schoeller Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings: A Randomized Clinical Trial JAMA Intern Med.(2022 Feb 7) ^ Omonigho M Bubu, Michael Brannick, James Mortimer, Ogie Umasabor-Bubu, Yuri V Sebastião, Yi Wen, Skai Schwartz, Amy R Borenstein, Yougui Wu, David Morgan, William M Anderson Sleep, Cognitive impairment, and Alzheimer's disease: A Systematic Review and Meta-Analysis Sleep.(2017 Jan 1) ^ Ma Y, Liang L, Zheng F, Shi L, Zhong B, Xie W Association Between Sleep Duration and Cognitive Decline. JAMA Netw Open.(2020-09-01) ^ Jeffrey J Iliff, Minghuan Wang, Yonghong Liao, Benjamin A Plogg, Weiguo Peng, Georg A Gundersen, Helene Benveniste, G Edward Vates, Rashid Deane, Steven A Goldman, Erlend A Nagelhus, Maiken Nedergaard A paravascular pathway facilitates CSF flow through the brain parenchyma and the clearance of interstitial solutes, including amyloid β Sci Transl Med.(2012 Aug 15) ^ Xie L, Kang H, Xu Q, Chen MJ, Liao Y, Thiyagarajan M, O'Donnell J, Christensen DJ, Nicholson C, Iliff JJ, Takano T, Deane R, Nedergaard M Sleep drives metabolite clearance from the adult brain Science.(2013 Oct 18) ^ Anothaisintawee T, Reutrakul S, Van Cauter E, Thakkinstian A Sleep disturbances compared to traditional risk factors for diabetes development: Systematic review and meta-analysis. Sleep Med Rev.(2016-12) ^ Xue Gao, Heli Sun, Yu Zhang, Long Liu, Juping Wang, Tong Wang Investigating Causal Relations Between Sleep-Related Traits and Risk of Type 2 Diabetes Mellitus: A Mendelian Randomization Study Front Genet.(2020 Dec 15) ^ Feng Pan, Jing Tian, Flavia Cicuttini, Graeme Jones Sleep disturbance and bone mineral density, risk of falls and fracture: Results from a 10.7-year prospective cohort study Bone.(2021 Jun) ^ Yu Qian, Jiangwei Xia, Ke-Qi Liu, Lin Xu, Shu-Yang Xie, Guo-Bo Chen, Pei-Kuan Cong, Saber Khederzadeh, Hou-Feng Zheng Observational and genetic evidence highlight the association of human sleep behaviors with the incidence of fracture Commun Biol.(2021 Nov 26) ^ Jane A Cauley, Kathleen M Hovey, Katie L Stone, Chris A Andrews, Kamil E Barbour, Lauren Hale, Rebecca D Jackson, Karen C Johnson, Erin S LeBlanc, Wenjun Li, Oleg Zaslavsky, Heather Ochs-Balcom, Jean Wactawski-Wende, Carolyn J Crandall Characteristics of Self-Reported Sleep and the Risk of Falls and Fractures: The Women's Health Initiative (WHI) J Bone Miner Res.(2019 Mar) ^ Chen J, Zhang J, So HC, Ai S, Wang N, Tan X, Wing YK Association of Sleep Traits and Heel Bone Mineral Density: Observational and Mendelian Randomization Studies. J Bone Miner Res.(2021-11) ^ Liqing Li, Chunmei Wu, Yong Gan, Xianguo Qu, Zuxun Lu Insomnia and the risk of depression: a meta-analysis of prospective cohort studies BMC Psychiatry.(2016 Nov 5) ^ W Vaughn McCall, Jill N Blocker, Ralph D'Agostino Jr, James Kimball, Niki Boggs, Barbara Lasater, Roger Haskett, Andrew Krystal, William M McDonald, Peter B Rosenquist Treatment of insomnia in depressed insomniacs: effects on health-related quality of life, objective and self-reported sleep, and depression J Clin Sleep Med.(2010 Aug 15) ^ Maurizio Fava, W Vaughn McCall, Andrew Krystal, Thomas Wessel, Robert Rubens, Judy Caron, David Amato, Thomas Roth Eszopiclone co-administered with fluoxetine in patients with insomnia coexisting with major depressive disorder Biol Psychiatry.(2006 Jun 1) ^ Rachel Manber, Jack D Edinger, Jenna L Gress, Melanie G San Pedro-Salcedo, Tracy F Kuo, Tasha Kalista Cognitive behavioral therapy for insomnia enhances depression outcome in patients with comorbid major depressive disorder and insomnia Sleep.(2008 Apr) This information is not meant to replace advice from any qualified professional. It is intended for educational and informational purposes only.
Exercise Pain and Recovery
6 more items in Exercise Pain and RecoveryYou have selected the Exercise Pain and Recovery Protocol. I am looking forward to assisting you on your journey toward better health. Attached are the information and products I find best suited to help you as you progress. Please follow the instructions and follow up if you have any questions. The Gain Without the Pain! Dr. Hauman Aslan Health, LLC www.aslanhealth.com Exercise Recovery Exercise recovery refers to the recovery between successive workouts. If you are able to match or exceed performance between workouts, you are recovered. Exercise-induced Stress Response Exercise-induced stress response refers to a process that activates the body’s stress responses following intense exercise and physical activity. It includes activation of the endocrine system and release of hormones, cytokines (small signaling molecules), and proteins. Muscle Gain & Exercise — How does muscle gain work? Muscle tissue is constantly turning over, with the rates of muscle protein synthesis (MPS) and muscle protein breakdown (MPB) fluctuating throughout the day. Net protein balance is the difference between MPS and MPB. For an increase in muscle mass to occur, MPS must exceed MPB, resulting in a positive net protein balance. [1] MPS is very sensitive to exercise and diet (namely, essential amino acid intake). Muscle Gain & Exercise — How could diet affect exercise and muscle gain? An adequate energy intake is essential to optimize exercise performance and adaptations. If one maintains an energy-deficient diet during training, muscle loss, impaired recovery, illness, decreased bone mineral density, poor mood, and menstrual dysfunction can occur. [2] Consuming a hypercaloric diet augments resistance-training-induced increases in muscle mass. [3] Beyond general energy intake, carbohydrate intake is crucial because it serves as a primary fuel source across a wide range of exercise intensities. A robust body of evidence demonstrates that matching carbohydrate availability to exercise demands enhances both prolonged endurance exercise and intermittent high-intensity exercise performance. [4] Additionally, dietary protein intake is crucial for the synthesis and repair of muscle tissue, and it is necessary after exercise to achieve a positive net protein balance. [5] Muscle Gain & Exercise — Which supplements are of most interest for exercise and muscle gain? Supplements may benefit exercise performance and muscle gain by providing a convenient form of energy and nutrients (e.g., powdered proteins such as whey protein or vegetable protein sources, carbohydrate drinks and gels), correcting or preventing nutrient deficiencies, improving recovery from exercise, or directly enhancing exercise performance. [6] The supplements of most interest for enhancing exercise performance directly are creatine, caffeine, nitrate, citrulline, beta-alanine, and sodium bicarbonate. [6] Muscle Gain & Exercise — Why is exercise and muscle gain important? Exercise offers a wide range of health benefits, including improved cognition, mental health, blood pressure, insulin sensitivity, body composition, body weight, sleep quality, bone health, cardiorespiratory fitness, and physical function. Moreover, regular exercise is associated with a reduced risk of all-cause mortality and an assortment of diseases (e.g., type-2 diabetes, cardiovascular disease, certain cancers, dementia). [7] Similarly, higher levels of muscle mass are associated with improved health outcomes, such as a reduced risk of falls and all-cause mortality. [8] Muscle Gain & Exercise — What type of exercise is best for muscle gain? Resistance exercise is the most effective type of exercise for muscle gain. [5][9] Performing sets to muscular failure (i.e., the point at which another repetition cannot be completed while maintaining proper form) is just as effective as ending sets a few repetitions away from muscular failure when moderate to heavy loads (60–90% of one-repetition maximum) are used, [10] but sets should be performed to muscular failure when light loads (30–40% of one-repetition maximum) are used. [11] Training frequency doesn’t seem to meaningfully affect muscle gain as long as the amount of volume performed is the same, [12] but a high training frequency (e.g., training a muscle group three times per week) may be particularly advantageous when performing a high-volume training program. [13][14] Muscle Gain & Exercise — Should I Take BCAAs Before Exercise If I Work Out While Fasted? There is a lack of direct research to guide this decision. One study [15] found that supplementation with BCAA enhanced exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion. However, it is essential to remember that the only way to substantially deplete muscle glycogen is through exercise. That means whatever muscle glycogen you have when you go to sleep at night is mostly still there in the morning when you’re at the gym, so your muscles may have a full tank of gas for the workout. Perhaps surprising to some, one study [16] showed that resting muscle glycogen levels were the same after an overnight fast and an 84-hour fast. Muscle Gain & Exercise — Does exercising in the fasted vs. fed state matter for improving glycemic control and insulin sensitivity? It is generally accepted that exercise can improve blood glucose control and enhance insulin sensitivity. Several physiological processes may be responsible for these improvements, including the following: Adaptations in muscle insulin signaling [17] Glucose transporter type four (GLUT-4) [18] protein expression, content, and action Enhanced intramyocellular oxidative enzyme capacity [19] Increased muscle capillary density. [20] However, it is not entirely clear whether exercising in the fasted state may be better than exercising in the fed state. Based on the available scientific evidence, it seems that being physically active and losing weight (through a hypocaloric diet) are the most important factors [21] for improving glycemic control and insulin sensitivity, while performing exercise in a fasted vs. fed state plays a minor role at most. However, the research comparing the effects of fed vs. fasted exercise on glycemic control and insulin sensitivity is still in its infancy, so it’s probably best to wait until there is more research before drawing definitive conclusions. Muscle Gain & Exercise — Will supplementing with BCAAs and arginine increase exercise performance? Supplementing with these amino acids does not appear to have meaningful ergogenic benefits for trained athletes. However, supplementation may provide long-term benefits with respect to muscle growth [22] and preservation [23], which may lead to cumulative performance benefits over time. [22] and preservation, [23] which can lead to long-term performance benefits. Muscle Gain & Exercise — What evidence-based methods are there for decreasing soreness after exercise? Delayed onset muscle soreness (DOMS) is common after exercise, particularly when starting a program or increasing intensity or frequency of exercise. It is caused by the stress placed on muscles and connective tissue during exercise. Contrary to popular belief, it is not caused by lactic acid buildup in the muscles (lactic acid is gone from muscles within 1–2 hours after exercise). Cooling [24] [25][26] mitigate decrements in muscle strength and DOMS without overtly affecting [25][26] measures of muscle damage. Supplements including caffeine, [27] omega-3 fats, [27] tyrosine, [27] whey protein, [28] and BCAAs [29] are potential candidates and often operate through different mechanisms of action. Sodium bicarbonate (baking soda) and magnesium have been studied for DOMS, with some positive results [30] . My Favorite product is the Pure Encapsulations Muscle Cramp and Tension Formula. There are a variety of herbal interventions [31] that could potentially ameliorate DOMS, but the reader is cautioned about the rigor of specific studies and interactions with other supplements and pharmaceuticals. Moreover, there's some evidence in favor of an anti-DOMS effect of massage. [32] One thing to keep in mind, though, is that both "massage" and "antioxidants" are catchall terms for groups of different interventions. Accordingly, we should be wary of unwarranted generalizations of the results of individual studies on specific antioxidants and/or massage techniques to "antioxidants" or "massage therapy" in general. Muscle Gain and Exercise — When is the Best Time to Exercise to Maximize Performance? Exercise performance tends to be better in the late afternoon/early evening (1–8 p.m.) than the morning (8–10 a.m.), [33] particularly for short-duration maximal exercise (e.g., a 30-second Wingate test or tests of jump height, repeated sprint ability, or maximal voluntary contraction). [34][35][33] Currently, there is limited evidence to suggest that a specific time of day is best for endurance exercise performance. [33] The primary mechanism underlying this finding is the core body temperature, which peaks in the evening hours. [36][37] An increase in core body temperature may improve exercise performance by enhancing metabolic reactions, increasing the extensibility of connective tissue, reducing muscle viscosity, and increasing the conduction velocity of action potentials. [38] Moreover, using cold water immersion to decrease core body temperature before evening exercise has been shown to decrease muscular strength and repeated sprint ability. [39][40][41] While exercise performance may be better in the evening than in the morning at baseline, consistently training in the morning can offset this natural diurnal variation in performance. Indeed, long-term resistance exercise interventions that have participants train in the morning or evening report similar increases in strength and hypertrophy. [35] This suggests that training at a consistent time each day is more important than the time of day training takes place. Therefore, an individual interested in maximizing exercise adaptations should choose a time of day that suits their preferences and will facilitate long-term training adherence. Besides consistently training in the morning, there are acute strategies that can diminish the natural diurnal variation in exercise performance, including exercising in a warm and humid environment, [42][43] performing an extended warm-up (e.g., 12 minutes of cycling at 50% of VO 2 max interspersed with brief accelerations of 5 seconds), [44][45][46] ingesting caffeine, [47][48] and listening to music. [49][50] Muscle Gain & Exercise — Does exercising in the evening negatively affect sleep? While there is a general consensus that exercising in the morning or afternoon benefits sleep, it’s often recommended to avoid exercising, especially at a high intensity, in the evening for fear of it negatively affecting sleep. However, according to a meta-analysis published in 2021, an acute bout of high-intensity exercise performed 2–4 hours before bedtime does not disrupt sleep. [51] In fact, performing high-intensity exercise 2 hours before bedtime tends to increase total sleep time (+16 minutes) and decrease the time it takes to fall asleep (−5 minutes). However, longer duration high-intensity exercise (>30–60 minutes) may decrease rapid-eye movement sleep to a small extent (−3%). In a 7-week study in elite youth soccer players, an evening high-intensity exercise session did not affect sleep quality and slightly increased sleepiness at bedtime, compared to nights when no exercise was performed. [52] In sum, high-intensity evening exercise does not appear to negatively affect sleep as long as it is completed 2 hours before sleep onset. Careful consideration should be given to pre-workout supplements when exercising in the evening, as products containing caffeine can negatively affect sleep. Muscle Gain & Exercise — Why do my muscles get sore? What is soreness? Soreness in the muscle during and immediately following exercise manifests as mild pain and stiffness, making it hard to continue exercising. Muscle soreness typically subsides relatively quickly. Prolonged muscle soreness is called 'Delayed Onset Muscle Soreness', or DOMS for short. It is more delayed in its resolution and can sometimes last for days. This is the soreness that somebody would feel after a hard run or leg session, and be unable to easily walk up stairs the next day. What causes soreness? Various things contribute to DOMS. [53] Including: Neutrophil accumulation Substance P Aseptic Inflammation Interstitial Edema Creatine Kinase Lactic Acid is commonly thought to induce muscle failure or soreness, but it is not the causative factor. It's highly correlated, though [54], as lactic acid is produced when the muscle is sore; however, it serves more as a fuel source than a soreness-causing agent. [54] , As lactic acid is produced when the muscle is sore, it's more of a fuel source than a soreness-causing agent. [55][56][57] How can I alleviate soreness? There are various mechanisms for reducing DOMS. [58] Non-steroidal Anti-inflammatory agents (NSAIDs), such as aspirin (Acetylsalicylic acid) or Ibuprofen (Advil), can reduce future delayed onset muscle soreness (DOMS) when taken around the time of exercise. [59][60] Light exercise, or gently moving the affected joints and muscles, can also help alleviate DOMS. [60][61] This may be due to merely moving the affected muscles, as 'whole-body vibration therapy' has recently been suggested to do similarly. [62][63] Cryotherapy, or ice water immersion, has been reported to have beneficial effects by various athletes; however, its benefits have not been consistently demonstrated in randomized controlled trials. [64][65] That being said, cryotherapy may hold some potential in cases of muscular trauma, such as hamstring tears or intense muscular strains. [66][67][68] Cryotherapy's effectiveness may be closely tied to the degree of muscular damage and serve as a bridge between anecdotal reports in high-level athletes and the lack of results in novice trainees in intervention studies. [69] Athletic massage after exercise may also be effective in controlling DOMS [70] , possibly via reducing how many neutrophils get to the site to induce soreness. Proper pre-workout nutrition can also play a role in preventing DOMS, as BCAA supplementation has been shown to be beneficial [71] (and can be consumed through whey protein or protein-containing foods) Stretching (static) before or after exercise is not significantly effective in reducing DOMS from exercise. [72] References ^ Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training Nutrients.(2018 Feb 7) ^ Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RB ISSN exercise & sports nutrition review update: research & recommendations J Int Soc Sports Nutr.(2018 Aug 1) ^ Iraki J, Fitschen P, Espinar S, Helms E Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review Sports (Basel).(2019 Jun 26) ^ Thomas DT, Erdman KA, Burke LM American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance Med Sci Sports Exerc.(2016 Mar) ^ Burd NA, Tang JE, Moore DR, Phillips SM Exercise training and protein metabolism: influences of contraction, protein intake, and sex-based differences J Appl Physiol (1985).(2009 May) ^ Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, Rawson ES, Walsh NP, Garthe I, Geyer H, Meeusen R, van Loon LJC, Shirreffs SM, Spriet LL, Stuart M, Vernec A, Currell K, Ali VM, Budgett RG, Ljungqvist A, Mountjoy M, Pitsiladis YP, Soligard T, Erdener U, Engebretsen L IOC consensus statement: dietary supplements and the high-performance athlete Br J Sports Med.(2018 Apr) ^ Piercy KL, Troiano RP, Ballard RM, Carlson SA, Fulton JE, Galuska DA, George SM, Olson RD The Physical Activity Guidelines for Americans JAMA.(2018 Nov 20) ^ Sedlmeier AM, Baumeister SE, Weber A, Fischer B, Thorand B, Ittermann T, Dörr M, Felix SB, Völzke H, Peters A, Leitzmann MF Relation of body fat mass and fat-free mass to total mortality: results from 7 prospective cohort studies. Am J Clin Nutr.(2021-03-11) ^ Kumar V, Atherton P, Smith K, Rennie MJ Human muscle protein synthesis and breakdown during and after exercise. J Appl Physiol (1985).(2009-Jun) ^ Grgic J, Schoenfeld BJ, Orazem J, Sabol F Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. J Sport Health Sci.(2022-03) ^ Lacio M, Vieira JG, Trybulski R, Campos Y, Santana D, Filho JE, Novaes J, Vianna J, Wilk M Effects of Resistance Training Performed with Different Loads in Untrained and Trained Male Adult Individuals on Maximal Strength and Muscle Hypertrophy: A Systematic Review. Int J Environ Res Public Health.(2021-10-26) ^ Brad Jon Schoenfeld, Jozo Grgic, James Krieger How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency J Sports Sci.(2019 Jun) ^ Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc.(2019-01) ^ Radaelli R, Fleck SJ, Leite T, Leite RD, Pinto RS, Fernandes L, Simão R Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. J Strength Cond Res.(2015-May) ^ Gualano AB, Bozza T, Lopes De Campos P, Roschel H, Dos Santos Costa A, Luiz Marquezi M, Benatti F, Herbert Lancha Junior A Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion J Sports Med Phys Fitness.(2011 Mar) ^ J J Knapik, C N Meredith, B H Jones, L Suek, V R Young, W J Evans Influence of fasting on carbohydrate and fat metabolism during rest and exercise in men J Appl Physiol (1985).(1988 May) ^ Holten MK, Zacho M, Gaster M, Juel C, Wojtaszewski JF, Dela F Strength training increases insulin-mediated glucose uptake, GLUT4 content, and insulin signaling in skeletal muscle in patients with type 2 diabetes Diabetes.(2004 Feb) ^ Richter EA, Hargreaves M Exercise, GLUT4, and skeletal muscle glucose uptake Physiol Rev.(2013 Jul) ^ Holloszy JO, Coyle EF Adaptations of skeletal muscle to endurance exercise and their metabolic consequences J Appl Physiol Respir Environ Exerc Physiol.(1984 Apr) ^ Prior SJ, Goldberg AP, Ortmeyer HK, Chin ER, Chen D, Blumenthal JB, Ryan AS Increased Skeletal Muscle Capillarization Independently Enhances Insulin Sensitivity in Older Adults After Exercise Training and Detraining Diabetes.(2015 Oct) ^ Clamp LD, Hume DJ, Lambert EV, Kroff J Enhanced insulin sensitivity in successful, long-term weight loss maintainers compared with matched controls with no weight loss history Nutr Diabetes.(2017 Jun 19) ^ David J Glass Signalling pathways that mediate skeletal muscle hypertrophy and atrophy Nat Cell Biol.(2003 Feb) ^ A Suryawan, J W Hawes, R A Harris, Y Shimomura, A E Jenkins, S M Hutson A molecular model of human branched-chain amino acid metabolism Am J Clin Nutr.(1998 Jul) ^ Hohenauer E, Taeymans J, Baeyens JP, Clarys P, Clijsen R The Effect of Post-Exercise Cryotherapy on Recovery Characteristics: A Systematic Review and Meta-Analysis PLoS One.(2015 Sep 28) ^ Hill J, Howatson G, van Someren K, Leeder J, Pedlar C Compression garments and recovery from exercise-induced muscle damage: a meta-analysis Br J Sports Med.(2014 Sep) ^ Marqués-Jiménez D, Calleja-González J, Arratibel I, Delextrat A, Terrados N Are compression garments effective for the recovery of exercise-induced muscle damage? A systematic review with meta-analysis Physiol Behav.(2016 Jan 1) ^ Kim J, Lee J A review of nutritional intervention on delayed onset muscle soreness. Part I J Exerc Rehabil.(2014 Dec 31) ^ Davies RW, Carson BP, Jakeman PM The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis Nutrients.(2018 Feb 16) ^ Fouré A, Bendahan D Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review Nutrients.(2017 Sep 21) ^ Steward CJ, Zhou Y, Keane G, Cook MD, Liu Y, Cullen T One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running. Eur J Appl Physiol.(2019-Dec) ^ Meamarbashi A Herbs and natural supplements in the prevention and treatment of delayed-onset muscle soreness Avicenna J Phytomed.(2017 Jan-Feb) ^ Guo J, Li L, Gong Y, Zhu R, Xu J, Zou J, Chen X Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis Front Physiol.(2017 Sep 27) ^ Raphael Knaier, Jingyi Qian, Ralf Roth, Denis Infanger, Timo Notter, Wei Wang, Christian Cajochen, Frank A J L Scheer Diurnal Variation in Maximum Endurance and Maximum Strength Performance: A Systematic Review and Meta-analysis Med Sci Sports Exerc.(2022 Jan 1) ^ Mirizio GG, Nunes RSM, Vargas DA, Foster C, Vieira E Time-of-Day Effects on Short-Duration Maximal Exercise Performance. Sci Rep.(2020-06-11) ^ Grgic J, Lazinica B, Garofolini A, Schoenfeld BJ, Saner NJ, Mikulic P The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis. Chronobiol Int.(2019-04) ^ G Atkinson, T Reilly Circadian variation in sports performance Sports Med.(1996 Apr) ^ Kusumoto H, Ta C, Brown SM, Mulcahey MK Factors Contributing to Diurnal Variation in Athletic Performance and Methods to Reduce Within-Day Performance Variation: A Systematic Review. J Strength Cond Res.(2021-Dec-01) ^ Chtourou H, Souissi N The effect of training at a specific time of day: a review. J Strength Cond Res.(2012-Jul) ^ Robinson WR, Pullinger SA, Kerry JW, Giacomoni M, Robertson CM, Burniston JG, Waterhouse JM, Edwards BJ Does lowering evening rectal temperature to morning levels offset the diurnal variation in muscle force production? Chronobiol Int.(2013-Oct) ^ Racinais S, Blonc S, Oksa J, Hue O Does the diurnal increase in central temperature interact with pre-cooling or passive warm-up of the leg? J Sci Med Sport.(2009-Jan) ^ Pullinger SA, Oksa J, Brocklehurst EL, Iveson RP, Newlove A, Burniston JG, Doran DA, Waterhouse JM, Edwards BJ Controlling rectal and muscle temperatures: Can we offset diurnal variation in repeated sprint performance? Chronobiol Int.(2018-07) ^ Racinais S, Hue O, Blonc S Time-of-day effects on anaerobic muscular power in a moderately warm environment. Chronobiol Int.(2004-May) ^ Racinais S, Blonc S, Jonville S, Hue O Time of day influences the environmental effects on muscle force and contractility. Med Sci Sports Exerc.(2005-Feb) ^ Nizar Souissi, Tarak Driss, Karim Chamari, Henry Vandewalle, Damien Davenne, Abdelkader Gam, Jean-Robert Fillard, Eric Jousselin Diurnal variation in Wingate test performances: influence of active warm-up Chronobiol Int.(2010 May) ^ Racinais S, Blonc S, Hue O Effects of active warm-up and diurnal increase in temperature on muscular power. Med Sci Sports Exerc.(2005-Dec) ^ Taylor K, Cronin JB, Gill N, Chapman DW, Sheppard JM Warm-up affects diurnal variation in power output. Int J Sports Med.(2011-Mar) ^ Souissi M, Abedelmalek S, Chtourou H, Atheymen R, Hakim A, Sahnoun Z Effects of morning caffeine' ingestion on mood States, simple reaction time, and short-term maximal performance on elite judoists. Asian J Sports Med.(2012-Sep) ^ Souissi Y, Souissi M, Chtourou H Effects of caffeine ingestion on the diurnal variation of cognitive and repeated high-intensity performances. Pharmacol Biochem Behav.(2019-02) ^ Belkhir Y, Rekik G, Chtourou H, Souissi N Listening to neutral or self-selected motivational music during warm-up to improve short-term maximal performance in soccer players: Effect of time of day. Physiol Behav.(2019-05-15) ^ Chtourou H, Chaouachi A, Hammouda O, Chamari K, Souissi N Listening to music affects diurnal variation in muscle power output. Int J Sports Med.(2012-Jan) ^ Emmanuel Frimpong, Melodee Mograss, Tehila Zvionow, Thien Thanh Dang-Vu The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis Sleep Med Rev.(2021 Aug 3) ^ Robey E, Dawson B, Halson S, Gregson W, Goodman C, Eastwood P Sleep quantity and quality in elite youth soccer players: a pilot study. Eur J Sport Sci.(2014) ^ Smith LL, Keating MN, Holbert D, Spratt DJ, McCammon MR, Smith SS, Israel RG The effects of athletic massage on delayed onset muscle soreness, creatine kinase, and neutrophil count: a preliminary report J Orthop Sports Phys Ther.(1994 Feb) ^ Hultman E, Spriet LL, Söderlund K Biochemistry of muscle fatigue Biomed Biochim Acta.(1986) ^ Westerblad H, Allen DG, Lännergren J Muscle fatigue: lactic acid or inorganic phosphate the major cause News Physiol Sci.(2002 Feb) ^ Cairns SP Lactic acid and exercise performance : culprit or friend Sports Med.(2006) ^ Westerblad H, Allen DG Recent advances in the understanding of skeletal muscle fatigue Curr Opin Rheumatol.(2002 Nov) ^ Cheung K, Hume P, Maxwell L Delayed onset muscle soreness : treatment strategies and performance factors Sports Med.(2003) ^ Tokmakidis SP, Kokkinidis EA, Smilios I, Douda H The effects of ibuprofen on delayed muscle soreness and muscular performance after eccentric exercise J Strength Cond Res.(2003 Feb) ^ Rahnama N, Rahmani-Nia F, Ebrahim K The isolated and combined effects of selected physical activity and ibuprofen on delayed-onset muscle soreness J Sports Sci.(2005 Aug) ^ Zainuddin Z, Sacco P, Newton M, Nosaka K Light concentric exercise has a temporarily analgesic effect on delayed-onset muscle soreness, but no effect on recovery from eccentric exercise Appl Physiol Nutr Metab.(2006 Apr) ^ Aminian-Far A, Hadian MR, Olyaei G, Talebian S, Bakhtiary AH Whole-body vibration and the prevention and treatment of delayed-onset muscle soreness J Athl Train.(2011 Jan-Feb) ^ Bakhtiary AH, Safavi-Farokhi Z, Aminian-Far A Influence of vibration on delayed onset of muscle soreness following eccentric exercise Br J Sports Med.(2007 Mar) ^ Sellwood KL, Brukner P, Williams D, Nicol A, Hinman R Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial Br J Sports Med.(2007 Jun) ^ Paddon-Jones DJ, Quigley BM Effect of cryotherapy on muscle soreness and strength following eccentric exercise Int J Sports Med.(1997 Nov) ^ Mendiguchia J, Brughelli M A return-to-sport algorithm for acute hamstring injuries Phys Ther Sport.(2011 Feb) ^ Heiderscheit BC, Sherry MA, Silder A, Chumanov ES, Thelen DG Hamstring strain injuries: recommendations for diagnosis, rehabilitation, and injury prevention J Orthop Sports Phys Ther.(2010 Feb) ^ Kuenze C, Hart JM Cryotherapy to treat persistent muscle weakness after joint injury Phys Sportsmed.(2010 Oct) ^ Hubbard TJ, Denegar CR Does Cryotherapy Improve Outcomes With Soft Tissue Injury J Athl Train.(2004 Sep) ^ Zainuddin Z, Newton M, Sacco P, Nosaka K Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function J Athl Train.(2005 Jul-Sep) ^ Shimomura Y, Inaguma A, Watanabe S, Yamamoto Y, Muramatsu Y, Bajotto G, Sato J, Shimomura N, Kobayashi H, Mawatari K Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness Int J Sport Nutr Exerc Metab.(2010 Jun) ^ Herbert RD, de Noronha M, Kamper SJ Stretching to prevent or reduce muscle soreness after exercise Cochrane Database Syst Rev.(2011 Jul 6) This information is not meant to replace advice from any qualified professional. It is intended for educational and informational purposes only.
Stress Daily Support
2 more items in Stress Daily SupportYou have selected the Stress Support Protocol. I am looking forward to assisting you on your journey toward better health. Attached are the products that are best suited to help you as you progress. Please follow the instructions and follow up if you have any questions. See the attached information for more details. From Stressed to Success! Dr. Michael Hauman Aslan Health, LLC www.aslanhealth.com Stress Support Stress Stress (particularly distress) is excessive stimulation of the body's resources that eventually leads to negative symptoms such as fatigue or depression. Several supplements, such as adaptogens, reduce the development of stress. Energy & Fatigue — What does energy and fatigue encompass? Fatigue is generally defined as extreme tiredness resulting from exertion or illness, whereas energy refers to the actual or perceived ability to engage in physical and mental activity. Fatigue in exercise science is slightly different: fatigue is characterized as diminished output in response to sustained effort. [1] The broad topic of fatigue and energy is related to nutrient status, metabolism, and energetics (i.e., mitochondria function), exercise, physiology, psychology, neurobiology, oxidative stress, inflammation, sleep, and many body systems. Fatigue can be as mild as feeling tired regularly, or as extreme as the disabling fatigue indicative of a severe medical condition (i.e. chronic fatigue syndrome (CFS), also known as ME/CFS). [2] Energy & Fatigue — How could diet affect energy and fatigue? Food choice is foundational for sustaining energy, as calories are metabolized into ATP, the primary source of energy that fuels cellular needs. Healthy, nutrient-dense dietary patterns support the energetic demands of life, prevent conditions that increase risk for fatigue, and have been used in studies to reduce fatigue and increase energy. [3][4] Some foods contain nutrients at doses shown to support energy and resist fatigue, either in general (e.g., iron in red meat) or during exercise (e.g., nitrates in spinach). [5] Energy, Stress & Fatigue — Which supplements are of most interest? Getting enough essential vitamins and minerals (e.g., iron for blood cell function, B-complex vitamins for metabolic support) is foundational in any approach designed to address stress and fatigue, which means that supplementation can be beneficial if the diet does not provide sufficient amounts of these nutrients. The most common supplements people use to increase mental and physical energy are stimulants (e.g., caffeine, guarana), but these are temporary and merely push the body without actually boosting energy. Supplements that improve cognitive function, such as nootropics, are also utilized to elevate the feeling of increased energy. Supplements that increase endurance, support fatigue resistance, promote stress tolerance, or have another effect on enhancing exercise (such as ergogenics) are relevant to energy and fatigue. Energy & Fatigue — Stress Supplementation: I prefer adaptogens and multivitamin and mineral formulations to enhance an individual's ability to manage the effects of stress and provide the raw materials necessary for recovery. References ^ Wan JJ, Qin Z, Wang PY, Sun Y, Liu X Muscle fatigue: general understanding and treatment. Exp Mol Med.(2017-10-06) ^ Committee on the Diagnostic Criteria for Myalgic Encephalomyelitis/Chronic Fatigue Syndrome, Board on the Health of Select Populations, Institute of Medicine Beyond Myalgic Encephalomyelitis/Chronic Fatigue Syndrome: Redefining an Illness ^ Centers for Disease Control and Prevention Poor Nutrition (2022 May) ^ Zick SM, Colacino J, Cornellier M, Khabir T, Surnow K, Djuric Z Fatigue reduction diet in breast cancer survivors: a pilot randomized clinical trial. Breast Cancer Res Treat.(2017-01) ^ Jonvik KL, Nyakayiru J, Pinckaers PJ, Senden JM, van Loon LJ, Verdijk LB Nitrate-Rich Vegetables Increase Plasma Nitrate and Nitrite Concentrations and Lower Blood Pressure in Healthy Adults. J Nutr.(2016-05) ^ The content of this page was partially adapted from MedlinePlus of the National Library of Medicine
Anxiety Support
2 more items in Anxiety SupportThis is my Anxiety Support information. Attached are the products I recommend most for anxiety symptoms. Please follow the instructions and reach out with questions. In Good Health! Dr. Michael Hauman Aslan Health, LLC www.aslanhealth.com Anxiety — Overview Anxiety disorders are a group of disorders characterized by symptoms of excessive anxiety and/or fear. Anxiety symptoms|Anxiety itself, unlike fear, is persistent and future-oriented. There are many types of anxiety disorders, including generalized anxiety disorder, social anxiety disorder, phobia symptoms|phobias, and panic disorder. Anxiety — What are anxiety disorders? Having an anxiety disorder is not the same thing as experiencing anxiety symptoms|anxiety. Anxiety and fear can be normal, adaptive responses to stressful and scary situations. Anxiety symptoms can also occur in the context of other mental and physical disorders or as effects of medication or drugs of abuse. In anxiety disorders, however, the feelings of anxiety or fear are recurrent, excessive, consistent, and persistent. Other symptoms, like sleep disturbances or panic attacks, may also accompany them. Anxiety disorders are defined by the 5th edition of the American Psychological Association (APA)’s Diagnostic and Statistical Manual (DSM-5) as a group of disorders "that share features of excessive fear and anxiety symptoms|anxiety and related emotional disturbances". [1] The most common anxiety disorders in adults are specific phobia symptoms|phobias, panic disorder, social anxiety disorder, generalized anxiety disorder, and agoraphobia. [2] Anxiety — What are the main signs and symptoms of anxiety disorders? Just experiencing anxiety symptoms does not mean that someone has an anxiety disorder. The American Psychological Association (APA) sets out diagnostic criteria for specific anxiety disorders in its Diagnostic and Statistical Manual of Mental Disorders (DSM). This table summarizes the symptoms used to diagnose the most common anxiety disorders. [1] DisorderSummary of symptomsGeneralized anxiety disorderExcessive anxiety and worry which are difficult to control, which cause distress or difficulty functioning, and which are associated with at least three of the following symptoms: restlessness, fatigue, difficulty concentrating, irritability, tension, sleep disturbance.Social anxiety disorder: Consistent, persistent, and disproportionate fear or anxiety around being judged by others in one or more social situations, which results in intense distress or difficulties functioning. Specific phobia: A specific object or situation consistently and persistently provokes intense fear or anxiety out of proportion to the actual danger, resulting in intense distress or difficulties functioning. Panic disorder: Recurrent, unexpected panic attacks, prompting worry or behavioural change. Agoraphobia: Consistent, persistent, disproportionate fear and anxiety about being in two or more of the following specific situations: public transportation, open spaces, enclosed spaces, being in a crowd or a line, or being away from home alone. The fear and anxiety cause avoidant behaviour and distress/difficulty functioning. Adapted from: American Psychological Association. (2013) Anxiety Disorders. Diagnostic treatment Statistical Manual of Mental Disorders (5th ed.) For all of the above anxiety disorders, the diagnosis will only be made if the effects of a medication or drug, by another medical condition, or by another mental disorder can't better explain the symptoms. Anxiety — How are anxiety disorders diagnosed? Anxiety disorders shouldn’t be self-diagnosed: It takes clinical experience to distinguish between normal and disordered anxiety. Diagnosing an anxiety disorder is done through a psychological evaluation performed by a clinician, after ruling out other symptom causes such as medication, drugs, or medical conditions. [3] The psychological assessment is typically based on diagnostic criteria set by a publication such as the American Psychological Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM) or the World Health Organization’s International Statistical Classification of Diseases and Related Health Problems (ICD). The symptoms in the APA’s diagnostic criteria for the most common anxiety disorders are summarized in What are the main signs and symptoms of anxiety disorders? The diagnosis can only be made if the effects of a medication or drug, or another medical condition, or another mental disorder, can't better explain the symptoms. Anxiety — What are some of the main medical treatments for anxiety disorders? Antianxiety medications like beta-blockers and antidepressants are commonly used either alone or in conjunction with therapy for the relief of anxiety symptoms. Types of treatment used for anxiety disorders include cognitive behavioral therapy (CBT) and mindfulness-and-acceptance-based-therapy|acceptance and commitment therapy (ACT). [3] Anxiety — Have any supplements been studied for anxiety disorders? Several supplements have been studied for the relief of anxiety symptoms, both in the context of anxiety disorders and in other contexts. While some supplements have been studied for anxiety relief in the context of anxiety disorders, there aren’t many with substantial evidence. Lavender oil capsules were effective in two trials in people with anxiety disorders. [4] A 2010 systematic review noted that the majority of randomized controlled trials of kava saw significantly reduced anxiety in people with anxiety disorders or anxiety-related disorders. However, the supplement carries a possible risk of inducing liver toxicity. [5] However, in a 2022 review of studies, it was not as effective in people with generalized anxiety disorder. [6] Anxiety — Are there any other treatments for anxiety disorders? Some evidence shows that meditation can reduce anxiety symptoms, [7] performing better than no intervention or sham interventions in people without diagnosed anxiety disorders and comparable to other active therapies among people with diagnosed anxiety disorders. Exercise, particularly high-intensity aerobic exercise and resistance training, may be effective for treating anxiety symptoms, including in the context of anxiety disorders. [9][10] Anxiety — What causes anxiety disorders? The causes of anxiety disorders are complex and not fully understood. Genetics, the environment, and brain biology can all play a role. [2] Anxiety — Are there any supplements that people with anxiety disorders should avoid? Yohimbine and yohimbine-containing products — as well as supplements that have a similar mechanism, such as rauwolscine — should be avoided, because they can provoke anxiety in people with anxiety disorders. [11] Additionally, although stimulants do not always cause anxiety symptoms, many create a stress response that could worsen existing symptoms. People with anxiety disorders might not need to stop using stimulants entirely, but they may want to avoid frequent use, especially if anxiety symptoms worsen. Anxiety — What disorders are included in the category of anxiety disorders? The 5th edition of the American Psychological Association (APA)’s Diagnostic and Statistical Manual (DSM-5) defines the following anxiety disorders: [1] Separation Anxiety Disorder Selective Mutism Specific phobia symptoms|Phobia (e.g., fear of spiders) Social Anxiety Disorder (also known as social phobia) Panic Disorder Agoraphobia Generalized Anxiety Disorder Substance/Medication-Induced Anxiety Disorder Anxiety Disorder Due to Another Medical Condition Other Specified Anxiety Disorder Unspecified Anxiety Disorder Anxiety symptoms and panic attacks can be associated with any of these disorders. Anxiety — What are the differences between fear, anxiety, and anxiety disorders? Anxiety symptoms|Anxiety, as defined by the APA, combines uneasiness or dread about future events, physical symptoms of tension, and the anticipation of impending danger. [12] In contrast, fear is an emotional and physiological response to an immediate threat. [13] Anxiety and fear are both normal emotions that everyone experiences from time to time. In anxiety disorders, however, anxiety and fear are persistent — present for longer than 6 months — and either are excessive or are present long after they’re developmentally appropriate. Anxiety disorders can often interfere with daily activities, either directly (as with selective mutism, in which people cannot talk in some situations) or because people with anxiety disorders may rearrange their lives to avoid situations that trigger their symptoms (as with agoraphobia, in which specific spaces or situations trigger anxiety). Anxiety — Is there any human evidence concerning the anxiolytic effects of curcumin? Yes. [14] One gram of curcumin a day was shown to reduce anxiety when supplemented by people with obesity, compared to a placebo in a crossover study. Depression was also measured, but there was no significant effect. Anxiety — Should I stop using stimulants if I have anxiety? Though stimulants do not always cause anxiety, many create a stress response that could worsen existing symptoms. People with anxiety might not need to stop using stimulants entirely, but they may want to avoid frequent use, especially if symptoms worsen. Caffeine is the stimulant least likely to cause anxiety. Ideally, 100–200 mg of caffeine should be paired with an equal dose of L-theanine. This amino acid can tame the anxiety caused in some people by caffeine without impairing caffeine’s stimulatory effect. The improvements in concentration (focus and attention span) induced by caffeine and theanine, respectively, are synergistic, meaning they work well together. Yohimbine and yohimbine-containing products — as well as supplements that have a similar mechanism, such as rauwolscine — should be avoided. Anxiety — Does exercise exacerbate the symptoms of anxiety, such as increased heart rate? Yes, many symptoms of anxiety can be exacerbated during exercise and slightly afterward. However, the effects are temporary [15] and will usually subside. Moreover, awareness of the physical signs of anxiety may decrease [16] after settling into an exercise routine, which could mitigate distress in people with anxiety. These two points are essential to keep in mind for people suffering from panic disorder, since awareness of rapid heart rate is one of the symptoms of a panic attack. However, one small study [17] found that exercise did not induce panic in most people with panic disorder in the sample. But it does seem that people with panic disorder may avoid exercise, [18] possibly due to its perceived risks of triggering an attack. Anxiety — Are there any evidence-based supplements for treating anxiety? Some supplements have been studied, but there aren’t many with strong evidence to back up their use for anxiety. Lavender oil has some evidence to support its use for treating generalized anxiety disorder (GAD). One study [19] found it to be equally effective as a benzodiazepine in treating GAD. However, more studies are necessary to confirm this finding and to explore lavender oil’s possible efficacy in other anxiety disorders. Other reviews support the use of supplements such as kava[5] and inositol [20]. However, the former carries a possible risk of inducing hepatotoxicity, and the latter does not have as much evidence to warrant its use as an anxiolytic. [5] and inositol, [20] Magnesium also has some promising evidence [21] for lowering symptoms of anxiety. Apart from supplements, one meta-analysis [22] ranked different interventions by their effectiveness in reducing symptoms of anxiety. References ^ American Psychiatric Association "Anxiety Disorders". In Diagnostic and Statistical Manual of Mental Disorders, 5th Edition (2013) ^ Thibaut F disorders: a review of current literature. Dialogues Clin Neurosci.(2017 Jun) ^ MedLine Plus: Anxiety. US National Library of Medicine. Cited November 2024. Last updated October 2023 (17 October 2023) ^ Kasper S An orally administered lavandula oil preparation (Silexan) for anxiety disorder and related conditions: an evidence-based review. Int J Psychiatry Clin Pract.(2013 Nov) ^ Lakhan SE, Vieira KF Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review Nutr J.(2010 Oct 7) ^ Zhang W, Yan Y, Wu Y, Yang H, Zhu P, Yan F, Zhao R, Tian P, Wang T, Fan Q, Su Z Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis. Pharmacol Res.(2022-May) ^ Blanck P, Perleth S, Heidenreich T, Kröger P, Ditzen B, Bents H, Mander J Effects of mindfulness exercises as stand-alone intervention on symptoms of anxiety and depression: Systematic review and meta-analysis Behav Res Ther.(2018 Mar) ^ Chen KW, Berger CC, Manheimer E, Forde D, Magidson J, Dachman L, Lejuez CW Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials Depress Anxiety.(2012 Jul) ^ Aylett E, Small N, Bower P Exercise in the treatment of clinical anxiety in general practice - a systematic review and meta-analysis BMC Health Serv Res.(2018 Jul 16) ^ LeBouthillier DM, Asmundson GJG The efficacy of aerobic exercise and resistance training as transdiagnostic interventions for anxiety-related disorders and constructs: A randomized controlled trial J Anxiety Disord.(2017 Dec) ^ Sallee FR, Sethuraman G, Sine L, Liu H Yohimbine challenge in children with anxiety disorders. Am J Psychiatry.(2000 Aug) ^ American Psychological Association (APA) Anxiety. Cited November 2024, updated April 2018 (19 April 2018) ^ American Psychological Association (APA) Fear. Cited November 2024, updated April 2018 (19 April 2018) ^ Esmaily H, Sahebkar A, Iranshahi M, Ganjali S, Mohammadi A, Ferns G, Ghayour-Mobarhan M An investigation of the effects of curcumin on anxiety and depression in obese individuals: A randomized controlled trial Chin J Integr Med.(2015 May) ^ Bibeau WS, Moore JB, Mitchell NG, Vargas-Tonsing T, Bartholomew JB Effects of acute resistance training of different intensities and rest periods on anxiety and affect J Strength Cond Res.(2010 Aug) ^ Broman-Fulks JJ, Berman ME, Rabian BA, Webster MJ Effects of aerobic exercise on anxiety sensitivity Behav Res Ther.(2004 Feb) ^ Stein JM, Papp LA, Klein DF, Cohen S, Simon J, Ross D, Martinez J, Gorman JM Exercise tolerance in panic disorder patients Biol Psychiatry.(1992 Aug 1) ^ Broocks A, Meyer TF, Bandelow B, George A, Bartmann U, Rüther E, Hillmer-Vogel U Exercise avoidance and impaired endurance capacity in patients with panic disorder Neuropsychobiology.(1997) ^ H Woelk, S Schläfke A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder Phytomedicine.(2010 Feb) ^ Saeed SA, Bloch RM, Antonacci DJ Herbal and dietary supplements for treatment of anxiety disorders Am Fam Physician.(2007 Aug 15) ^ Boyle NB, Lawton C, Dye L The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review Nutrients.(2017 Apr 26) ^ Wipfli BM, Rethorst CD, Landers DM The anxiolytic effects of exercise: a meta-analysis of randomized trials and dose-response analysis J Sport Exerc Psychol.(2008 Aug) This information is not meant to replace advice from any qualified professional. It is intended for educational and informational purposes only.
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