Health
Saw Palmetto and Blood Pressure: The Current State of Clinical Research
The Short Answer. As with many natural remedies, the understanding of saw palmetto's impact on blood pressure is currently limited. Some research suggests potential benefits of saw palmetto for issues like benign prostatic hyperplasia and male pattern baldness1, though the specific mechanisms of action have yet to be studied. There Isn't Enough Research About Saw Palmetto The majority of existing studies on saw palmetto focus on its impact on prostate health and hair loss2, leaving a significant knowledge gap regarding its potential cardiovascular effects. This highlights the need for more comprehensive, high-quality research to evaluate the possible interactions between saw palmetto and blood pressure. How Might Saw Palmetto Affect Blood Pressure? Given the limited research on saw palmetto and blood pressure, the mechanisms through which saw palmetto might affect blood pressure are largely speculative. One potential pathway could involve saw palmetto's anti-inflammatory properties3. Chronic inflammation has been linked to increased blood pressure4, and as such, saw palmetto's ability to inhibit inflammation could potentially have implications for blood pressure regulation. However, this remains purely theoretical and requires further scientific validation. Does Saw Palmetto Lower Blood Pressure? It's currently unclear whether saw palmetto has any blood pressure-lowering properties. No direct scientific evidence to date suggests that saw palmetto can lower blood pressure, and its use for this purpose is not recommended without further research and medical advice. Despite its purported health benefits, it is essential to approach natural remedies with caution. Always consult your healthcare provider before starting any new treatment, particularly if you have existing health conditions like hypertension. Potential Impact of Saw Palmetto on Blood Pressure Current Understanding No direct evidence to suggest it can lower blood pressure Does Saw Palmetto Raise Blood Pressure? Just as there is a lack of evidence suggesting that saw palmetto lowers blood pressure, there's also no direct scientific proof to indicate that saw palmetto raises blood pressure. Some anecdotal reports suggest that certain individuals may experience increased blood pressure as a side effect of taking saw palmetto, but these are isolated instances and not supported by clinical studies. As always, if you have any concerns about side effects or potential interactions with other medications, consult your healthcare provider. Potential Impact of Saw Palmetto on Blood Pressure Current Understanding No direct evidence to suggest it can raise blood pressure In conclusion, while saw palmetto has shown promise in addressing several health issues, its effects on blood pressure remain largely unknown due to the limited research. As the scientific community continues to investigate saw palmetto's potential benefits and risks, it is crucial for individuals to consult their healthcare providers before using it for any health-related purposes. ✅ References Saw Palmetto Berry as a Treatment for BPH. ncbi.nlm.nih.gov/pmc/articles/PMC1476047/ Saw palmetto for prostate disorders. pubmed.ncbi.nlm.nih.gov/12674456/ Observational database serenoa repens: overview, analysis and results. A multicentric SIUrO (Italian Society of Oncological Urology) project. pubmed.ncbi.nlm.nih.gov/23210402/ Cumulative coffee consumption and reduced risk of oral and oropharyngeal cancer. pubmed.ncbi.nlm.nih.gov/21462087/ Is Seminal Vesiculitis a discrete disease entity? https://vb.health/journal/is-seminal-vesiculitis-a-discrete-disease-entity-clinical-and-microbiological-study-of-seminal-vesiculitis-in-patients-with-acute-epididymitis/
Learn moreHydroxyzine and Alcohol: Risks and Side Effects
Hydroxyzine is an antihistamine, which is a type of common allergy medications. It's unique compared to other antihistamines in that it's the only one that the FDA also approves to treat anxiety because it can make you feel sleepy and relaxed. While that’s very helpful if you regularly deal with allergies and anxiety, Hydroxyzine can lead to dangerous side effects when taken with alcohol or many other drugs. The Short Answer. Hydroxyzine (Atarax, Vistaril) is a medication that can treat itching and active symptoms of anxiety. Mixing alcohol and hydroxyzine may worsen the risk of side effects like drowsiness. It’s recommended to talk to your healthcare provider if you have anxiety and also drink alcohol. What are the risks of mixing hydroxyzine with alcohol? Hydroxyzine shouldn’t be taken together with alcohol, since using the two substances together can worsen the side effects of both: Drinking alcohol can increase the central nervous system (CNS) side effects of hydroxyzine, such as sleepiness, dizziness, and difficulty concentrating. Hydroxyzine, in turn, can worsen the side effects of alcohol, including drowsiness, impaired thinking and judgement, and problems with impulse control. Can I drink alcohol while taking hydroxyzine? In short, no — you should probably avoid the combination. Using them at the same time can worsen alcohol’s side effects, and hydroxyzine’s side effects can also be made worse by alcohol — more on this below. Is having one or two drinks OK? Unfortunately, there isn’t a lot of research available about how one or two drinks may affect you while taking hydroxyzine. Hydroxyzine’s prescribing information advises against combining it with alcohol. If you take hydroxyzine and drink alcohol, it’s recommended to talk to your healthcare provider to discuss your risks of combining the two. Each person may react differently to the combination’s effects. What is hydroxyzine (Vistaril)? So, what exactly is hydroxyzine (brand names Vistaril, Atarax)? It’s an antihistamine (a class of drugs usually used for treating allergy symptoms). It’s the only antihistamine that the FDA also approves for anxiety. Hydroxyzine is available only by prescription. Unlike many other antihistamines, you can’t buy it over-the-counter (OTC) (Garakani, 2020; FDA, 2014). As the name suggests, antihistamines work by blocking the effects of histamines in your body—histamines are what cause an allergic response to certain substances. Unlike other antihistamines, hydroxyzine doesn’t only affect the body’s histamines; it also affects levels of serotonin, a neurotransmitter in your brain involved in mood. It’s not clear how hydroxyzine works to relieve anxiety, but it may work similarly to antidepressants that affect serotonin levels, such as selective serotonin reuptake inhibitors (SSRIs). Hydroxyzine side effects The most common side effects of hydroxyzine include (National Library, 2020): Sedation (sleepiness and relaxation) Abnormal heart rhythm Dry mouth Dry eyes Constipation Headache In rare cases, there can also be severe side effects, such as: Trembling or shaking Seizures, convulsions Stupor, or a state of unresponsiveness Excessive nausea and vomiting Certain heart problems that cause fast, abnormal heartbeats Hydroxyzine warnings Hydroxyzine has more drug interactions than OTC antihistamines. It can interact with many different types of drugs. In addition to alcohol, hydroxyzine can also increase the effects of other medications that affect the CNS, including sleeping pills (such as Ambien), narcotics and opioids, muscle relaxers, antidepressant medications (such as Lexapro [generic name escitalopram; see Important Safety Information]), antiseizure drugs, and other anti-anxiety drugs (such as Xanax and Valium) (Michigan Medicine, 2017). Hydroxyzine can cause serious heart problems, especially if you use certain medicines at the same time, including antibiotics, antidepressants, heart rhythm drugs, antipsychotic drugs, and drugs to treat cancer, malaria, HIV, or AIDS (National Library, 2020; PubChem, n.d.; Pfizer, 2019). Avoid driving a car or operating machinery after taking hydroxyzine until you know how it affects you, especially if you’ve drunk alcohol or taken any other drugs that affect the CNS. Because hydroxyzine interacts with hundreds of different drugs, seek medical advice from your healthcare provider about taking any other drugs or supplements with hydroxyzine. ✅ References Food and Drug Administration. (2014). VISTARIL® (hydroxyzine pamoate) Capsules andOral Suspension. https://www.accessdata.fda.gov/drugsatfda_docs/label/2014/011459s048%2C011795s025lbl.pdf Garakani, A., Murrough, J. W., Freire, R. C., Thom, R. P., Larkin, K., Buono, F. D., & Iosifescu, D. V. (2020). Pharmacotherapy of anxiety disorders: Current and emerging treatment options. Frontiers in Psychiatry, 11, 595584. doi: 10.3389/fpsyt.2020.595584. https://pubmed.ncbi.nlm.nih.gov/33424664/ Michigan Medicine. (2017). Hydroxyzine. University of Michigan Health. https://www.uofmhealth.org/health-library/d00907a1 Pfizer. (2019). VISTARIL® (hydroxyzine pamoate). How supplied/storage and handling. https://www.pfizermedicalinformation.com/en-us/vistaril/storage-handling PubChem. (n.d.). Hydroxyzine. National Library of Medicine. https://pubchem.ncbi.nlm.nih.gov/compound/Hydroxyzine U.S. National Library of Medicine. (2020). DailyMed. Label: HYDROXYZINE HYDROCHLORIDE tablet. National Institutes of Health. https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=8e5fce17-936e-46ea-a969-
Learn moreComprehensive Guide: Foods that are high in Magnesium and Potassium
In considering our nutritional requirements, it is important to not only focus on macronutrients - proteins, fats, and carbohydrates - but also micronutrients. These include vitamins such as A, C, D, and K, omega-3 fatty acids like EPA and DHA, minerals like zinc, copper, and magnesium, and a variety of antioxidants. These nutrients should be part of a balanced diet to ensure that your body's intricate mechanisms function smoothly. While targeted supplementation can complement our nutritional intake, they cannot replace the variety and complexity of nutrients derived directly from whole foods. This is because nutrients in their natural food matrix are often better absorbed and utilized by our bodies. For instance, the omega-3 fatty acids EPA and DHA are absorbed more effectively when consumed with dietary fats. Additionally, whole foods also provide a plethora of compounds, such as tannins, flavanols, anthocyanins, that exert beneficial effects ranging from antioxidant to anti-inflammatory properties. Prioritizing dietary sources over supplementation allows us to harness these natural synergies and supports a more holistic approach to nutrition. Magnesium: The Body's Essential Cofactor Magnesium serves as a critical cofactor for over 300 enzymatic reactions vital for daily functioning, including ATP production, DNA synthesis and repair, and regulating the electrical activity of the heart. Additionally, sufficient magnesium intake has been linked to heart health (1), bone health (2), and lower rates of diabetes, anxiety, and depression (3). Potassium: The Key to Hydration and Blood Pressure Regulation Potassium, an essential electrolyte, is vital for maintaining fluid balance and regulating blood volume and pressure (4). In fact, lower potassium intakes can lead to higher blood pressure and a higher risk of osteoporosis. Foods Rich in Magnesium and Potassium To maximize your intake of these essential minerals, let's explore foods that contain high levels of magnesium and potassium. Magnesium-Rich Foods Food Magnesium (mg) Pumpkin seeds (¼ cup) 190 Spinach (1 cup) 157 Swiss chard (1 cup) 151 Black beans (1 cup) 120 Beet greens (1 cup) 98 Brown rice (1 cup) 84 Avocado (1 cup, cubed) 44 Broccoli (1 cup) 24 Foods that contain high levels of magnesium. Potassium-Rich Foods Food Potassium (mg) Dried apricots (1 cup) 2202 Lentils (1 cup) 731 Avocado (1 whole) 690 Salmon (6 oz filet) 624 Potato (1 medium) 610 Banana (1 whole) 422 Chicken breast (3 oz) 332 Spinach (1 cup) 271 Foods that contain high levels of potassium. Foods High in Both Magnesium and Potassium For a double dose of these important nutrients, dark leafy greens such as spinach and swiss chard, fruits like avocado and banana, starchy vegetables, legumes, and meats like chicken and salmon are great choices. Monitoring Your Magnesium and Potassium Intake To assess your nutrient intake, conduct a dietary analysis using apps like Cronometer. They automatically calculate micronutrient status, helping you make necessary dietary adjustments. While supplements are beneficial to bridge nutritional gaps, it is important to prioritize nutrient-dense foods to optimize your health. Getting Enough Magnesium and Potassium There are two ways to get sufficient magnesium and potassium in your body: Consume enough foods that are high in magnesium and potassium Take supplements to make up for any dietary shortfalls For step 1, the foods listed above are your best bet, as they are packed with magnesium and potassium. If your regular diet is like most people's, then you still might fall short of your intake targets. Research shows that most people's diets are far from optimal. Studies suggest that tens of millions of Americans are deficient in magnesium (5) and potassium (6), and evidence suggests that the health impact of each can be detrimental. One study found that high sodium & low potassium diets have a 50% increased risk of death from all causes (7). These results guided our decision to include 444 mg potassium and 40 mg magnesium in each serving of PREGAME, our zero-sugar electrolyte drink mix. We calibrated these doses, along with 600 mg of sodium and a 3 powerful juice powders to help you get closer to your electrolyte needs. Whether it's through your diet, through supplementation, or a combination of both, the important thing is to ensure that your body has the electrolytes that it needs. Incorporating foods high in magnesium and potassium in your diet can significantly impact your overall health. By understanding the foods rich in these essential nutrients, you can make informed dietary decisions to optimize your nutrient intake and ultimately enhance your well-being.
Learn moreComparing Bachelor and Bachelorette Parties
We've compiled data from studies and industry experts to give you more insight about bachelor and bachelorette parties. In this article, we'll cover information about costs, attendees, locations, drinking habits, and more. Bachelorette Parties at a Glance When are most bachelorette parties? The majority of bachelorette parties take place in the spring (43%) and summer (35%). How long do bachelorette parties last? Over 50% of bachelorette are at least two days, with 1 in 3 celebrating for three or more days. How many people attend a bachelorette party? On average, 10 people attend a bachelorette party, extending to friends and family outside of the wedding party. Do most bachelorettes wear a special outfit? Half of brides-to-be wear something special on their bachelorette party as opposed to only 19% of men on their bachelor party. 2019 Study by WeddingWire Bachelor Parties at a Glance When are most bachelor parties? Like bachelorette parties, the majority of bachelor parties take place in the spring (43%) and summer (42%). How long do bachelor parties last? Bachelor parties tend to be a bit longer than bachelorette parties on average, with over 60% being two or more days, and 1 in 3 celebrating for three-plus days. How many people attend a bachelor party? Bachelor parties tend to be a bit smaller than bachelorette parties with eight guests. Is Las Vegas more popular for bachelor parties compared to bachelorette parties? Bachelor parties are more than twice as likely to visit Las Vegas than bachelorette parties. 2019 Study by WeddingWire Differences Between Bachelorette and Bachelor Party Activities In general, the activities that people do during bachelorette and bachelor parties are similar, but there are some key differences. Bachelorette parties tend to go to dinner & drinks, dancing & clubbing, spa & massages, and manicure & pedicures much more frequently than bachelor parties. While many bachelor and bachelorette parties do similar activities, bachelor parties tend to replace spa & wellness activities with sporting events, casinos, and golf. Where do destination bachelor and bachelorette parties happen? Most (92%) American bachelor and bachelorette parties stay within the continental US, while 8% happen internationally. The most popular international destination for bachelor parties is Hawaii (2% of all bachelor parties) and for bachelorettes it's the Caribbean (3% of all bachelorette parties). Where do people stay for bachelor and bachelorette parties? As mentioned, 86% of bachelor and bachelorette parties are overnight for at least one night, while 14% are not an overnight event and thus did not require accommodations. Of those that require overnight accommodations, Hotels and resorts are the most popular option for both bachelor and bachelorette parties. Nearly 50% of bachelor party attendees stay at a hotel or resort along with 40% of bachelorette party-goers. The next most popular accommodations are private house and apartment rentals through platforms like AirBnB and VRBO. 19% of bachelorette parties and 14% of bachelor parties choose this option. Other accommodations for bachelor and bachelorette parties include a house owned by an attendee (12% and 16% respectively), all-inclusive resort (5% and 6% respectively), campground (4% and 2% respectively) and a boat (3% and 1% respectively). Cost per Attendee for Bachelor and Bachelorette Parties While the average costs associated with attending a bachelor or bachelorette party appear steep, costs vary greatly based on the mode of transportation, length of festivities, accommodations, personalized items or special outfits, gifts, group activities and more. In fact, nearly 40 percent of bachelorette partygoers spend $200 or less (along with 19 percent of bachelor party attendees). Here is the average cost per attendee by length of party for bachelor parties (left) and bachelorette parties (right): While the average costs associated with attending a bachelor or bachelorette party are steep, costs vary greatly depending on types of transportation, accommodations, personalized items and outfits, gifts, group activities, length of festivities, and more. While many parties are expensive, we found that 40 percent of bachelorette and 19% of bachelor parties spend a total of $200 or less per attendee. Drinking Alcohol at Bachelor and Bachelorette Parties As you may know, drinking alcohol is common at bachelor and bachelorette parties. One study by researchers at the Ohio State University of women in their 20's who had attended at least one bachelorette party in the previous year found that more than 80% reported that they drank an average of five drinks on the day of the celebration – meaning many engaged in binge drinking as defined by the CDC. After the cost of attendance, the most reported concern of attendees is avoiding hangover symptoms due to drinking alcohol. The most reported methods of avoiding hangovers were trying to pace consumption of alcoholic drinks, staying hydrated and consuming drinks containing electrolytes, eating meals before/during/after drinking, and taking a hangover prevention remedies, and avoiding drinking all together.
Learn moreHow to Prepare for and Prevent a Bachelor Party Hangover
Have you ever been to a bachelor party and woken up the next morning with a heavy head, nauseous feeling, and an overall sense of regret? In this guide, we'll cover ways to prevent the seemingly inevitable hangover from a bachelor party. The Science Behind Hangovers Let's demystify hangovers: when you consume alcohol, it gets broken down in your liver into a compound called acetaldehyde. This is a toxic compound in itself, and it then breaks down further into other substances that are mostly harmless. When you drink excessively, your liver can't keep up to break down acetaldehyde quickly, which leads to inflammation - a cause of many hangover symptoms. Additionally, alcohol acts as a diuretic. This means that it makes you urinate more frequently and dispel electrolytes, magnesium, and other vitamins and minerals. Due to this, many people end up dehydrated after drinking a lot of alcohol, which makes hangover symptoms worse. Preparing for a Bachelor Party Hydration Before the Party is Crucial An excellent way to prepare your body for a night of potential excess is to hydrate, hydrate, and hydrate some more. Start your day with a big glass of water (or two) and keep drinking water throughout the day. Remember, alcohol is a diuretic, meaning it makes you urinate more frequently, which leads to dehydration. Here is the recommended daily intake of water from physicians at Harvard: Age Daily Adequate Intake men, 19 and older 13 cups, or 104 ounces women, 19 and older 9 cups, or 72 ounces pregnant women 10 cups, or 80 ounces breastfeeding women 13 cups, or 104 ounces Recommended daily water intake, Harvard School of Medicine and Public Health Eating the Right Foods Before you start drinking, make sure to have a substantial meal. Foods rich in vitamins, proteins, and fats can slow down the absorption of alcohol into your bloodstream, allowing your liver to have a better chance of keeping up with your alcohol intake. Limiting Alcohol Intake Yes, it's a bachelor party, and yes, there will be alcohol. But who said you need to overindulge? Try to pace yourself and remember, it's a marathon, not a sprint! One easy way to moderate your alcohol intake is to drink a glass of water between each alcoholic drink. This has the added benefit of keeping you hydrated, because again, alcohol is a diuretic. You've probably heard this advice before, and while it can be hard to follow, it truly works to prevent hangover symptoms. Take an Electrolyte Supplement Designed to Prevent Hangovers When you urinate frequently, your body loses electrolytes, vitamins, and minerals. In essence, this makes your body more dehydrated and makes hangover symptoms worse. You can avoid this by taking a hangover prevention supplement like PREGAME. Keeping your body full of the nutrients that it needs to function is an important step to avoiding a hangover. We recommend avoiding supplements that contain sugar, as you will likely already be consuming a lot of sugar throughout the night, which can also lead to bad hangover symptoms. That is why we've developed PREGAME to contain no sugar. It's an electrolyte and vitamin powder specifically designed to prevent hangovers using scientifically backed ingredients that help your body stay hydrated and replenish key nutrients lost during a night of drinking. Dealing with a Hangover Post-Party Rehydrating Your Body If you wake up with a hangover, hydration is key. Drink water, fruit juice, or rehydration solutions to replenish lost fluids and electrolytes. While hydration after the fact is important, it's important to stress that once you have a hangover, the only thing that will truly get rid of it is time. So it's best to avoid getting hungover in the first place. Eating Post-Party Hungry? Opt for easy-to-digest foods like toast and cereal. They can help to raise your blood sugar levels without irritating your stomach. It's important to get a good meal into your body after a night of drinking. The Importance of Quality Sleep Alcohol can disrupt your sleep, leaving you feeling fatigued. So, catching up on sleep can help you recover. After breakfast or brunch, sometimes the group needs a nap and that's okay! Long-term Solutions for Managing Hangovers Adopting a Healthy Lifestyle If you frequently suffer from hangovers, you may want to reevaluate your drinking habits. You should follow the advice given above in this guide. In addition to that, regular exercise, a balanced diet, and good sleep can significantly enhance your body's ability to cope with alcohol. Limiting Alcohol in General If you've built a tolerance to alcohol, then you need more alcohol to feel the same effects. Research also shows that you may not reach the same positive effects when you've built a tolerance - you will drink more and not feel as good. Given this, reducing your tolerance, and thus, the amount of alcohol that you need to drink to feel its effects, can be helpful in preventing hangovers. FAQs About Hangover Prevention for Bachelor Parties How long does a hangover usually last? Typically, hangovers last for about 24 hours but can vary depending on alcohol consumed and individual health factors. Are there any quick fixes for hangovers? Unfortunately, there are no magic cures for hangovers. Rehydration, rest, and a balanced diet can help manage symptoms, but once you have a hangover waiting is the only thing that will cure it. It's best to prevent getting hungover in the first place. Is it safe to exercise with a hangover? Exercise might help you feel better, but it's important not to push too hard as your body is already stressed. You should also be careful while working out during or soon after drinking in case you are still intoxicated. Does coffee help with hangovers? Coffee can help with fatigue, but as it's a diuretic, it might worsen dehydration. Water is the best choice. Are there supplements that can help with hangovers? Yes, but mainly as a preventative measure before, during, and immediately after drinking. Supplements like PREGAME are a great choice. Once you have hangover symptoms, there is no quick fix to get rid of them.
Learn moreIs A Creatine Loading Phase Necessary?
Creatine is a popular supplement among athletes and bodybuilders because it can increase muscle mass, improve strength, and enhance exercise performance. Creatine is one of the best supplements for muscle growth. One of the most common questions surrounding creatine is if a creatine loading phase is necessary. There is some confusion about whether or not a loading phase is necessary to see the benefits of creatine supplementation. Since we're using creatine to optimize athletic performance and strength building, we looked into the science behind creatine to determine the best method of consumption. What Is A Creatine Loading Phase? Before we can dive into whether or not a creatine loading phase is necessary, we need to first understand what it is. A creatine loading phase typically involves taking a higher dose of creatine for a period of time, usually 5-7 days, to saturate the muscles with creatine. This is then followed by a maintenance phase where a lower dose of creatine is taken to maintain the saturation levels in the muscles. Do You Need A Creatine Loading Phase? The short answer is no, a creatine loading phase is not necessary for all people, but some may benefit. There aren't many studies specifically on the creatine loading phase, but studies that involve creatine usually have their subjects doing a loading phase. While a loading phase can lead to faster saturation of the muscles with creatine, studies (1) have shown that taking a lower dose of creatine over a longer period of time can achieve the same saturation levels without the need for a loading phase. A loading phase can also cause some unpleasant side effects such as bloating and stomach discomfort. While a creatine loading phase is not necessary for most people, it can provide some benefits for some. By taking a higher dose of creatine for a period of 5-7 days, you can saturate your muscles with creatine more quickly than if you were taking a lower dose over a longer period of time. This can lead to faster increases in muscle creatine content, which may translate to improved exercise performance. The reason a creatine loading phase isn't needed by most people is because many people get a good amount of creatine in their diet already. As an added bonus, foods high in creatine are usually also the foods highest in protein. Some creatine rich foods include: Beef Fish Chicken Pork Eggs Because these common foods are so rich in creatine most people are OK with just supplementing 5g per day and sticking with that instead of attempting a loading phase. This also means that it should not matter if you take creatine before or after your workout. How Long Does It Take For Creatine To Work? When you consume creatine, it goes through a series of steps in your body before it's fully utilized for energy production, muscle building, and other benefits. Here's a breakdown of the timeline and process in technical terms: Absorption: Creatine is absorbed from your intestines into your bloodstream shortly after ingestion. The speed of absorption depends on several factors, including the form of creatine you consume (e.g., creatine monohydrate, creatine ethyl ester, etc.), whether it's taken with a meal, and the meal's macronutrient composition. Generally, creatine monohydrate is rapidly absorbed, reaching peak plasma concentrations within 1-2 hours after ingestion. Uptake by Muscle Cells: Once in the bloodstream, creatine is taken up by muscle cells through active transport, mediated by the SLC6A8 transporter. The efficiency of this process can vary among individuals but is enhanced by insulin. Therefore, consuming creatine with a source of carbohydrates or protein, which stimulates insulin release, can improve its uptake by muscle cells. This process can start as soon as creatine reaches the bloodstream and continues until the muscles are saturated. Phosphorylation: Inside the muscle cells, creatine is phosphorylated (a phosphate group is added) by the enzyme creatine kinase, converting it into phosphocreatine (PCr). This process is relatively fast and is part of the cell's preparation for using creatine as an energy source during high-intensity, short-duration activities. The conversion to phosphocreatine happens continuously as the body uses PCr for energy and then replenishes it using free creatine and ATP. Saturation: The total process from ingestion to full saturation of the muscle cells with phosphocreatine can take several days to a few weeks, depending on the initial creatine content of the muscles and the daily dosage. A typical loading phase can involve consuming around 20 grams of creatine per day (divided into 4 doses) for 5-7 days, followed by a maintenance phase of 3-5 grams per day. Full saturation can be achieved more slowly without a loading phase by consuming the maintenance dose from the start, which typically leads to full saturation within 3-4 weeks. Utilization: Once the muscles are saturated, creatine (in the form of phosphocreatine) is ready to be used as a rapid source of energy during anaerobic exercise, such as lifting weights or sprinting. The phosphocreatine energy system can provide energy for high-intensity activities for about 10 seconds, after which the body must rely on other energy systems (glycolytic and oxidative phosphorylation). https://www.youtube.com/watch?v=IbLIyA6AlS4 How To Take Creatine For Best Results? The most effective way to take creatine is to be consistent with your supplementation. Studies have shown that taking a lower dose of creatine over a longer period of time, such as 3-4 weeks, can lead to the same increase in muscle creatine content as a loading phase. It's also important to take creatine with carbohydrates, as this can enhance the uptake of creatine into the muscles. Lastly, make sure to stay hydrateded, as it can cause dehydration if you're not drinking enough water with creatine. Follow this advice for the safest possible use of creatine (2) and you should be happy with your exercise results Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/
Learn moreB Vitamins to Prevent Hangovers - Does it work?
Why do hangovers happen? Hangovers typically occur when the body processes alcohol and produces a toxic byproduct called acetaldehyde, which can cause inflammation and other physiological disturbances. Alcohol can also lead to dehydration, electrolyte imbalances, vitamin and mineral deficiencies, and disruption of sleep, all of which can contribute to hangover symptoms. How long do hangovers last? While the severity and duration of hangover symptoms can vary from person to person, they generally occur within a few hours of stopping drinking and can last up to 24 hours or longer. The best way to prevent a hangover is to drink alcohol in moderation or avoid it altogether. Drinking water and staying hydrated can also help prevent or alleviate some of the symptoms of a hangover. Does Vitamin B consumption improve hangover symptoms? Yes. Studies have shown that supplements containing B Vitamins can improve hangover symptoms versus using a placebo. Vitamin B supplements have gained attention in recent years for their potential benefits to prevent or reduce the severity of hangover symptoms. Several studies have explored vitamin B supplementation as a method to prevent hangovers. A study published in Advances in Therapy found that taking a combination of vitamins B1, B6, and B12 before and after heavy drinking reduced the severity of hangover symptoms compared to a placebo. Studies from other researchers have backed up these findings over the years that B vitamins, especially Vitamin B12, work to prevent headache and nausea symptoms after drinking alcohol.
Learn moreHCG Levels, Ovulation, And Pregnancy Tests After A Miscarriage
A miscarriage can be an emotional rollercoaster. The confusion that comes from continually positive pregnancy tests can add to this already difficult situation. Be assured that it takes time for one's hCG levels to return to zero after a miscarriage. The Short Answer. Can I get pregnant after a miscarriage? Yes. In most cases, pregnancy is possible after a miscarriage. Do my hCG levels need to reach zero before I can ovulate again? Not necesarily. Most OBGYNs say that a person can resume ovulating once hCG levels fall below 500 IU/mL. Keep in mind that everyone is different! How long until my hCG returns to zero after a miscarriage? It depends. On average, research shows that it takes 12-16 days. Everyone is different: in some people, it takes a few days. In other people, it's perfectly normal for it to take a month. After having a miscarriage, you might be confused if you take a pregnancy test and receive a positive results. There are several explanations for this. The following article will explain how a pregnancy test works, how long a pregnancy test usually remains positive after a miscarriage, and when ovulation will resume after a miscarriage. How Does a Pregnancy Test Work? Pregnancy tests are built to detect the presence of the hCG hormone (human chorionic gonadotropin) in urine or blood. Generally, hCG is only in a person's body during pregnancy, so a test showing the existence of hCG is fairly conclusive for pregnancy. Thus, you may hear people refer to hCG as 'the pregnancy hormone' (though pregnancy involves many, many different hormones!). Other than pregnancy, hCG can be secreted by ovarian tumors, but these are extremely uncommon.After an embryo or fetus ceases development and a miscarriage occurs, hCG remains in your body. Over time, the level of hCG will gradually decrease, returning to zero over a period of days or weeks. The rate depends on two main factors: How far along the pregnancy was when the miscarriage happened Genetics. Everyone is different! Since modern pregnancy tests detect very low levels of hCG, taking a pregnancy test in the days or weeks following your miscarriage may still show a positive result. You might also continue to experience pregnancy symptoms after a miscarriage, even when it is 100% certain that you have miscarried. How long until my hCG levels return to zero after a miscarriage? On average, it takes 12 to 16 days for hCG to disappear from the body. The actual timeframe differs from person to person, and ultimately depends on your hCG level at the time of your miscarriage. For a chemical pregnancy (a very early pregnancy loss), it generally takes 1 week for hCG levels to return to zero. For a later-term miscarriage, it can take a month or more. One recent medical study tested 443 women who had miscarriages. The researchers found that hCG levels reduced by 35 to 50 percent 2 days after a miscarriage, and 66 to 87 percent 7 days after the pregnancy resolved. As mentioned earlier, it also depends on your genetics - everyone is different. Reasons hCG levels stay elevated after a miscarriage If it has been more than ~14 days since your miscarriage and you are still testing positive via at-home pregnancy tests, then you may want to discuss with your doctor. In most cases, your doctor will monitor your hCG levels with periodic blood tests. This is known as a quantitative hCG test. If you continue to test positive using at-home pregnancy tests, there are a few possibilities to consider: Pregnant Again? Have you been sexually active after a miscarriage? It's possible that you might be pregnant again. To know for sure, consult with your doctor. The tests that they're able to administer, such as quantitative hCG tests, are more accurate than at-home pregnancy tests. Although many people are not aware of this, it is possible to become pregnant during the first menstrual cycle after a miscarriage. Thus, you should use contraception to prevent pregnancy if you are not trying to become pregnant after your pregnancy loss. Chronic bacterial prostatitis (CBP) from sex After an incomplete miscarriage, your uterus will still contain pregnancy tissue. Unfortunately, this does not mean that your pregnancy is still viable. In most cases, your body will reabsorb these tissues. In some cases, you may need a simple surgical procedure called a dilation and curettage (commonly known as a D&C). This procedure removes the unwanted tissues, which primarily consist of small pieces of the placenta. Surgery can be beneficial to stop heavy bleeding sooner; bleeding is a common symptom in an incomplete miscarriage. A word from Vitaliboost A miscarriage can be an emotional rollercoaster. The confusion that comes from continually positive pregnancy tests can add to this already difficult situation. Be assured that it takes time for one's hCG levels to return to zero after a miscarriage. On average, it takes 12-16 days, but please remember that everyone is different. If something does not feel right, or you are experiencing heavy or persistent bleeding, worsening pelvic pain, or a fever with your miscarriage, please seek medical guidance from your OBGYN or your primary care provider. We wish you the best of luck!
Learn moreHow Long for Sperm Health and Male Fertility to Increase After Quitting Smoking Cigarettes?
Research on smoking has linked smoking tobacco to several fertility related disorders. In this article we will explore how smoking can affect sperm health and your sperm count, and how long it takes for sperm health to improve after quitting smoking. The Short Answer. It generally takes a minimum of 2 to 3 months for sperm health to return after you quit smoking. Does smoking cigarettes affect male fertility? Yes. A prominent review and meta-analysis of research on smoking has linked smoking tobacco to several fertility related disorders (1): Decreased sperm count Decreased sperm motility DNA damage within sperm cells How long do I need to quit smoking cigarettes before my sperm health improves? The latest research suggests that it takes 2-3 months for sperm health to return after quitting smoking (2). This is because while sperm are constantly produced, it takes an individual sperm cell 74 days (2-3 months) to reach full maturity. Does smoking as the father affect our fetus? As mentioned above, smoking tobacco can lead to DNA damage within sperm cells. New research suggests that paternal smoking before and during pregnancy can also damage fetal DNA. While there's more research to be done on this topic, the latest research indicates that paternal smoking may lead to birth defects such as congenital heart defects and anencephalus (an underdeveloped brain and incomplete skull) (3, 4). How Smoking Tobacco Affects Male Fertility Cigarettes contain toxic levels of cancer-causing substances known as carcinogens. Additionally, smoking tobacco creates mutagenic substances (a chemical that permanently changes genetic material such as DNA). Finally, they contain heavy metals such as chromium, lead, nickel, and cadmium - which have been shown to be responsible for smoking-related sperm damage. Research shows that smoking can lead to DNA damage within sperm cells. Recent studies have shown evidence that men with high levels of damaged spermatic DNA will have reduced fertility and an increased chance of miscarriage. Additionally, erectile dysfunction (ED) is exacerbated by smoking tobacco. For obvious reasons, this can make getting pregnant difficult. According to researchers at the Northwestern University Medical Schoo, men that smoke cigarettes are more than twice as likely to experience ED than men who do not smoke. How Long Do I Need To Quit Smoking Cigarettes Before My Sperm Is Healthy Again? On average, spermatogenesis takes 74 days (2). In other words, the creation and development of new sperm cells generally takes a 2-3 months. Therefore, changes in your lifestyle such as quitting smoking will generally take ~3 months to impact your sperm health. After quitting smoking, you will likely want to wait at least 3 months before trying to conceive. Sperm health is also strongly affected by nutrient imbalances. Once you've kicked the habit, look at your diet and make sure you're consuming enough copper, zinc, and other essential micronutrients. Does Smoking Stop You From Ejaculating? The relationship between smoking and erectile dysfunction (ED) is well established. Smoking impacts your body's circulatory system through plaque build-up which puts a strain on your cardiovascular system. Plaque build-up can ultimately reduce your body's ability to move blood including pushing the blood to your penis needs to achieve an erection. In this manner, while smoking will not directly prevent you from ejaculating, it can weaken your erections and contribute to ED. Does Father Smoking Harm The Fetus? Men who smoke may increase the risk of congenital heart defects in their children, according to a study published by the European Journal of Preventive Cardiology. This recent study echoes findings from several decades of research that all point to the same conclusion: smoking as a father-to-be can be detrimental to the fetus. According to this study, all types of parental smoking were associated with the risk of congenital heart defects, with an increase of 74% for men smoking compared to no smoking exposure. The researchers found that the following congenital heart defects were specifically linked to smoking cigarettes: 27% greater risk of atrial septal defect 43% greater risk of right ventricular outflow tract obstruction It is undeniable that smoking is harmful for humans on many different levels. To ensure the health of your offspring, please refrain from smoking. As mentioned above, men should aim to quit smoking at least 3 months before trying to conceive. A word from Vitaliboost If you are concerned about how smoking can effect your health, fertility, and erections, you should consider reducing your tobacco consumption. In addition to reducing your ability to achieve a strong and consistent erection and impacting fertility smoking contributes to heart disease and raises your risk of stoke. Quitting smoking sucks! Please contact us if you or someone that you know needs help finding resources to help quit. We wish you the best of luck! ✔️ References 1. Tobacco smoking and semen quality in infertile males: a systematic review and meta-analysis. BMC Public Health. doi: 10.1186/s12889-018-6319-3 2. Molecular Biology of Spermatogenesis: Novel Targets of Apparently Idiopathic Male Infertility. International Journal of Molecular Sciences. doi: 10.3390/ijms21051728 3. Parental smoking and the risk of congenital heart defects in offspring: An updated meta-analysis of observational studies. European Journal of Preventative Cardiology. doi: 10.1177/2047487319831367 4. A case-control study of paternal smoking and birth defects. International Journal of Epidemiology. doi: 10.1093/ije/21.2.273
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