Category: Academy

Fasting has been part of religious and cultural traditions for centuries. Yet in recent years, nutritionists and health experts have proven that water fasting — reducing all food and drink to only H₂O for a short time — also has numerous health benefits.

Not eating for a period of time can be challenging both physically and mentally, but the short and long-term wellness benefits may outweigh the temporary discomfort. Here’s a look at what water fasting is and how it has the potential to improve a range of health conditions.

What Is Water Fasting?

Water fasting is a regimen where an individual restricts all food and drink intake except for water. Water fasting can be done for either short or long periods of time.

Some people may engage in a day fast on only water, while others water fast for three days. Health professionals don’t recommend fasting for more than five days, especially if it’s your first fast. Water fasting can also be done as part of a different fasting regimen like intermittent fasting, as standard intermittent fasting diets allow for the intake of water.

According to Frank Hu, nutrition department chair at Harvard, intermittent fasting arose from research on animals, which showed that it can lower the risk of cancer and reduce the side effects of growing older. The potential anti-aging effects of fasting are just one reason why so many people are trying out the trend.

Benefits of Water Fasting

The benefits of water fasting abound, though not all claims have been substantiated by research. Here’s a look at the proven health benefits of water fasting, including how it can support weight loss, blood sugar maintenance, and relief from a variety of health problems.

Autophagy

Autophagy is a natural bodily process by which the cells clean themselves of accumulated waste materials. Sometimes, cells remove these molecules by recycling and reusing them, and other times they eliminate these materials all together.

Autophagy has been shown to improve liver function, especially in instances of drug and alcohol-related damage. Other studies show that autophagy boosts immunity by reducing toxins in the body and clearing out potential disease-causing agents. Without autophagy, research suggests that muscle degeneration and weakness can occur.

Autophagy has also been shown to reduce inflammation, meaning it can have a potential effect on genetic and inherited diseases, as well as autoimmune diseases.

Weight Loss

Many people turn to water fasting as a quick and effective way to lose body weight. But does it really work? Research suggests yes — but only for a short amount of time.

A study on people of average weight showed that water fasting every other day increased the rate of fat oxidation, meaning it burned fat more quickly. However, these subjects were also faced with consistently high levels of hunger. This suggests that it’s more realistic to maintain this diet for a short period of time.

Blood Pressure and Diabetes

One scientific study on prediabetic men showed that intermittent fasting could help increase insulin sensitivity. Since low insulin sensitivity leads to an increase in blood sugar levels — increasing a person’s risk for type 2 diabetes — this increased sensitivity can reduce a person’s diabetes risk.

Moreover, the same study showed that intermittent fasting lowers blood pressure, helping reduce the risk of heart disease. Whether or not you’re already at risk for diabetes, such results prove that water fasting may support an increased resiliency against the condition.

Side Effects of Water Fasting

The greatest risk of anyone who water fasts is refeeding. While refeeding syndrome is rare, it can arise as a side effect of fasting for a long period of time when reintroducing food.

Refeeding syndrome is a dangerous and potentially deadly condition that happens when your body experiences dramatic, rapid changes in electrolytes and nutrients after not eating. It can cause fatigue, heart failure, dizziness, high blood pressure, seizures and, rarely, death.

Prevent Refeeding Syndrome

So how can you prevent refeeding syndrome and effectively reintroduce food post-fast? The greatest risk factors are having a preexisting eating disorder, such as anorexia nervosa, or having a history of alcoholism. People with these disorders should avoid water fasting.

Opting for a one-day juice or broth cleanse can ensure that you’re still getting nutrients in your body while enjoying the health benefits of fasting. Having been on a strict water fast for five or more days can also put you at risk of refeeding syndrome.

If you don’t have a preexisting condition that can put you at risk, minimizing your fast to 72 hours or less is the best way to prevent this condition to occur. You can also avoid breaking your fast with high-carb, high-sugar meals. Instead opt for something high in protein and fat, and maintain a steady intake of electrolytes by drinking mineral water and adding himalayan salt to your water.

Water Fasting Tips

While the rules for a water fast are relatively easy, there are a few important things to keep in mind in order to have a safe and effective experience.

Drink Enough Water

Many people who try this type of fast neglect to drink enough water throughout the day, leaving them feeling dehydrated. Since most foods contain water, reducing your food intake also reduces your overall hydration.

Snap Kitchen dietician Samantha Presicci suggests that, while the amount of water intake differs between people, women should aim to drink between two and two and a half liters of water and men should try to drink three liters during a water fast.

Presicci adds that it’s a good idea to incorporate water into your daily schedule to ensure you’re drinking enough throughout the day. Reaching for water during regular meal times will keep you hydrated while warding off headaches, bloating, and hunger related to the lack of food intake.

Balance Electrolytes

Research shows that individuals who water fast experience depletion of crucial nutrients like potassium and sodium.

Since potassium and sodium are essential for staying hydrated and maintaining proper organ function, anyone water fasting for a prolonged period of time may want to consider ingesting some whole foods to maintain balance. Eating a small amount of food, like fruits, vegetables, or something high in protein, can curb hunger and keep your electrolytes balanced.

However, it’s important not to indulge in a large amount of food after fasting. While it’s tempting, it may make it harder to achieve your long-term weight-loss goals and leave you feeling fatigued and bloated. Instead, introduce small meals when returning to your normal eating habits. Common signs that you’re low on electrolytes during fasting include fatigue, dizziness, cramps and headaches.

Stay Busy, But Keep It Mild

Water fasting is challenging for the mind and body, but staying busy can help you take your mind off the hunger you may be feeling. For example, meditating can calm your mind so that you’re less focused on and consumed by physical sensations. Mild exercise is also great for keeping yourself busy, and can ward off fatigue.

Be careful about exercise: Amping up your training routine during a water fast can lead to adrenal fatigue, which can cause long-term damage to the body. Since a water fast can be stressful on your internal systems, it’s important that you’re not adding additional stress with high-intensity exercise. Light exercises like yoga, pilates, and walking are a great way to get your body moving in a low-impact way.

Water Fasting for Mental and Physical Health

Fasting is certainly a popular practice, but it isn’t something to be tried at random. Understanding why you’re fasting — and placing an intention behind it — is important for staying mindful when beginning a new eating pattern. Anyone who wants to start water fasting should have a clear understanding of both the benefits and risks.

By starting a new fasting routine mindfully, you can potentially boost immunity, lose weight, and increase resiliency against common health problems. As with any new dietary regimen, contacting a healthcare professional is the best way to be safe during the process. A medically supervised water fast has the potential to transform your life and give you greater insight into your long-term wellbeing.

Think of the perfect combinations in life. Peanut butter pairs well with jelly, burgers are nothing without fries, and even hot chocolate needs a few mini marshmallows to render the winter treat complete. Alone these items are just fine — everyone loves a plate of French fries, after all. But when combined with one another, suddenly they come alive in untold ways.

Just as we find ourselves looking for culinary combinations, researchers examining the foods we eat for health combinations. An area of research in which we’ve made progress concerns the class of drugs known as nootropics.

The word may sound intimidating, so let’s break it down: Nootropics are any drug, supplement, or substance that has the ability to improve cognitive function. Such improvements can relate to memory, creativity, motivation, intelligence, and beyond.

So which nootropics make for the perfect pair? Of the many nootropics that improve cognitive function and may complement one another, none are a better match than L-theanine and caffeine. Before we can discuss the benefits of caffeine and L-theanine, however, let’s look at their best qualities as individuals. Let’s start with the nootropic we know and love (and sometimes hate), caffeine.

Caffeine: America’s Favorite Nootropic

Most of us have a love-hate relationship with caffeine. Sure, we need it in our morning cup of Joe to jump start our day, but we hate admitting how dependent we are on its energetic powers. Caffeine is found in over 60 plants around the world. We can find it in tea plants, tea leaves, kola nuts, and cacao.

And while caffeine is found naturally in many places, it’s also produced synthetically and added to foods, medicines, and drinks. Though the amount of caffeine can vary greatly between substances, the average 8 oz cup of coffee contains 95-200 mg of caffeine.

So how exactly does caffeine work? In order to function as a cognitive stimulant, caffeine assumes an interesting role in our brain that keeps us going should we ever grow tired.

As neurons fire endlessly in our brain throughout the day, a neurochemical called adenosine will build up over time and reduce neuronal activity. This will cause us to feel sluggish, dull, and far less alert as the day progresses.

But caffeine comes to the rescue because it can mimic adenosine and prevent it from slowing down those important neurons. This is why we receive a boost of energy when we consume caffeine — it stops our brains from growing lethargic.

As any coffee drinker can testify, caffeine produces a number of side effects in the body that range from good to bad. It can stimulate the nervous system and make us alert, while also boosting working memory and even decreasing the odds of specific cancers.

Caffeine can increase our reaction time and improve cognitive performance. But it can also raise our blood pressure, increase our heart rate, produce those classic caffeine jitters, or lower sleep quality. The effects of caffeine are dependent on how much we consume and how often.

Should we choose to drink tea to get our caffeine instead of coffee, chances are we’ve already associated with caffeine’s perfect partner, L-theanine.

L-Theanine: The Amazing Amino Acid

L-theanine is an amino acid found primarily in specific plants. Of the plants we consume most often, we can find L-theanine in green tea, black tea, and certain mushrooms.

Taken to reduce anxiety and depression, L-theanine performs similar actions to gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter that blocks excitatory responses in the brain. L-theanine blocks these excitatory responses. As a result, it can lower blood pressure, decrease heart rate, and reduce stress hormone levels in the body.

A typical cup of brewed black tea will contain approximately 24 mg of L-theanine, while a typical cup of brewed green tea will contain 8 mg of L-theanine. The cup of tea we choose to consume will determine the effects of L-theanine, as certain teas contain more L-theanine than others.

As we’re winding down in the evening, L-theanine can also help us sleep by generating alpha brain waves that are associated with relaxing activities such as daydreaming and meditation. Yet oddly enough, it can also help us maintain focus when we begin our day. A systematic review found that subjects performed attention tasks better after supplementing with L-theanine.

L-Theanine and Caffeine: How They Work Together

Now that we’ve gained a basic understanding of both caffeine and L-theanine as individual nootropics, it’s time to discuss why these two make for the perfect combination.

Think, for a moment, of the many drawbacks related to caffeine. It causes stress, anxiety, restlessness, and even increases blood pressure. As the perfect partner, L-theanine works to correct these negative qualities, thus ensuring our caffeine intake experience is far more pleasant.

Because caffeine replaces adenosine in the brain, our minds are stimulated and running a bit too free. But when we add L-theanine to the conversation, that excitatory response is inhibited, and stress is managed as a result.

Additionally, L-theanine will eliminate caffeine’s ability to constrict blood vessels, so increased heart rate and blood pressure are no longer an issue. Clinical trials from a 2008 study conducted by Owen GN showed fewer headaches and less tiredness when subjects mixed the two nootropics, compared to consuming caffeine on its own. It’s as if we’re consuming caffeine without the negative side effects we often encounter.

But the combined effects of L-theanine and caffeine don’t simply stop at addressing physiological stress responses. Research conducted by Crystal Haskell and her colleagues at Northumbria University showed that a combination of L-theanine and caffeine improved reaction times for delayed word recognition.

Additionally, in a 2017 study, subjects reduced the amount of time it took to respond to flashing light cues on a computer, which suggested an improvement in acute attention.

Yet as with most combinations in life, not every aspect of the L-theanine and caffeine combination is entirely harmonious. While some studies have shown promising results, others have been unable to reproduce the same results under similar conditions.

For example, one study found there to be no significant increase in subject alertness at all. Others have postulated that L-theanine may even mitigate caffeine’s cognitive benefits.

There are also some important medical cautions worth noting. L-theanine should not be combined with blood pressure medications because L-theanine naturally reduces blood pressure.

Caffeine should not be taken with stimulant drugs because these work similarly to caffeine, and may fatigue our central nervous system when combined. Always consult a medical healthcare professional before starting supplements in any form.

We Make a Great Pair

While some research suggests a combination of L-theanine and caffeine produces no health benefits, most results have remained promising. For those looking to increase cognitive function or simply calm the caffeine jitters, combing these nootropics may be the answer.

Take some time to understand how these nootropics work within the body, consult the proper medical professionals, and reap the benefits that may follow. When the stimulating effects of caffeine are matched by the calming support of L-theanine, a productive and fruitful day is on the way.

When it comes to health, finding out that your numbers are not normal can be frightening. Whether it’s blood pressure or the number of quality hours of sleep you get, abnormal numbers can indicate a variety of health issues. But, once you know what’s making your numbers abnormal, you can take steps to remedy the problem.

You may be wondering what a normal blood oxygen level is. Most people don’t pay much attention to this metric, but it’s a key tool used by doctors to get a picture of your overall health. For people who suffer from sleep disorders, heart disease and breathing issues such as asthma, sleep apnea and chronic obstructive pulmonary disease (COPD), tracking oxygen saturation levels can help in managing treatment plans.

Here, we’ll show you what constitutes a normal blood oxygen level and highlight what happens if your levels are low. We’ll go over how to measure your blood oxygen saturation level, symptoms, causes, and what you can do if your numbers are not normal.

What Is a Normal Blood Oxygen Level

Blood oxygen saturation is a measure of how much oxygen is in your red blood cells. Within these red blood cells, iron attaches to oxygen atoms, transporting the oxygen to organs throughout the body. Oxygen is important to cellular health and low levels can cause symptoms ranging from dizziness to difficulty breathing.

Normal blood oxygen levels can vary from person to person, and factors like where you live can result in variations. Normal oxygen levels may be different for healthy individuals and those with chronic diseases.

People who live at high altitudes tend to have lower blood oxygen levels, which can be normal for that environment. That’s because there is less oxygen at high altitudes and less air pressure. People who live at sea level and travel to the mountains may experience a drop in blood oxygen saturation levels compared to their normal saturation levels. That’s because they are not used to the lower oxygen concentration in the air.

Finding your normal blood oxygen level takes some time. By testing your levels regularly, you’ll be able to see trends and if there are any dips in your baseline.

In general, there are three categories doctors use to determine whether your blood oxygen levels are normal. There are two different measurements depending on what type of test is used (more on that later). The basic guidelines are:

• Normal: 75 to 100 millimeters of mercury (mm Hg) using an arterial blood gas test or 95% to 100% using a pulse oximeter.
• Low: Less than 75 mm Hg or less than 95%.
• High: High blood oxygen levels typically only occur if you’re using supplemental oxygen. If this occurs, a doctor will lower the amount of oxygen usage to get numbers back to a normal range.

Your normal numbers may be lower than these guidelines, particularly if you have a condition like COPD. Talk to a qualified healthcare professional to find out what is normal for you. If you suffer from an underlying health condition, a doctor can outline a normal range and help you identify when to take action if levels are too low.

How To Check Your Blood Oxygen Level

There are two main ways to measure your blood oxygen levels. The first test, known as an arterial blood gas test (ABG) can only be done by a doctor. The second test, a pulse oximetry test, can be done on your own at home. Here’s what to expect from each type of test.

Arterial Blood Gas Test

The ABG test measures for partial pressure of oxygen in the arteries, also known as PaO2. It tests for levels of oxygen as well as carbon dioxide and pH. These readings are conducted in measurements called millimeters of mercury, also known as mm Hg. During the ABG test, a doctor will draw a blood sample from an artery rather than a vein since arteries carry oxygen-rich blood cells. Doctors typically use the radial artery — located on your wrist — or the femoral artery, which is located in your groin. Results are usually ready within 15 minutes.

The ABG test can be uncomfortable and slightly painful. Because arteries are deeper than veins, larger needles are used to draw the blood. The pain is temporary and localized, and the benefit of this type of oxygen saturation test is that you’ll get a detailed analysis of your blood. You can also apply pressure to the injection site immediately following the blood draw to help reduce pain.

Pulse Oximetry

A pulse oximeter test is a non-invasive alternative to the ABG that can be done at home. A pulse oximeter is a small device that attaches to your fingertip, toe or earlobe. It uses infrared light to determine the oxygen levels in your red blood cells. You’ve probably seen this device before if you’ve ever visited a doctor’s office. Along with blood pressure cuffs, it’s a common tool nurses use to get a reading of your vital signs.

A pulse oximeter reading measures blood oxygen levels in percentages known as SpO2 or peripheral capillary oxygen saturation. The reading is a percentage that compares the amount of oxygen your blood is carrying to the maximum it can carry.

A pulse oximetry test is painless and easy, though it is slightly less accurate than the ABG test. To take the test, you’ll need a pulse oximeter device or a health tool like the Biostrap wearable. Both types of devices use infrared light to get a reading of your blood oxygen level. Blood that is rich with oxygen absorbs light differently than blood that doesn’t carry oxygen. This test reads those differences and gives you a percentage of your oxygen saturation levels.

All you do is put the wearable on your wrist or affix the pulse oximeter to your fingertip. Keep the pulse oximeter on until it gives you a reading. If you are using a pulse oximeter to test oxygen saturation during exercise, keep the device on until you are finished working out. When using a pulse oximeter, make sure to remove any dark-colored nail polish as it can interfere with the infrared light and result in incorrect readings.

Symptoms of Low Blood Oxygen Levels

Low blood oxygen levels result in a condition called hypoxemia. It’s basically a condition where your body isn’t getting the proper amount of oxygen to function at optimal capacity. When your organs aren’t getting enough oxygen, you may develop some of the following symptoms:

• Chest pain
• Shortness of breath or difficulty breathing
• Wheezing
• Confusion
• Headache
• Dizziness
• Rapid heartbeat
• Increased stress and anxiety
• Irregular pulse rate
• High blood pressure
• Changes in vision
• Cyanosis, a medical condition that causes the skin to turn bluish

Why Your Blood Oxygen Level May Be Abnormal

There are many reasons why your blood oxygen level may drop below your normal numbers. As mentioned, changing elevation can cause drops in blood oxygen levels, particularly if you live at lower altitudes. Underlying health conditions can cause levels to be lower than normal and taking certain medications may also decrease blood oxygen levels. Here are some of the main culprits behind low oxygen levels in the blood.

• High altitude
• Air pollution
• Smoking
• Heart disease
• Lung conditions including COPD, asthma, and acute respiratory distress syndrome (ARDS)
• Sleep apnea
• Influenza and coronavirus infections like COVID-19 that cause pneumonia
• Emphysema
• Pulmonary fibrosis, a lung disease that causes scarring
• Medications, particularly pain pills
• Carbon monoxide poisoning
• Anemia

What To Do If Your Blood Oxygen Level Isn’t Normal

The best treatment plans start by identifying what’s causing low oxygen levels. To do this, you’ll need to start by measuring your blood oxygen levels. Talk to a doctor and explain your medical history, whether you’re taking any medications, and any lifestyle changes that may be contributing to the problem.

If your levels are low due to elevation gain, this can be easily remedied by returning to lower elevations. If you’re susceptible to oxygen level changes due to altitude, you can also try acclimatizing — a process where you slowly increase elevation while allowing your body to adjust to the changes over time.

If you find yourself over 8,000 feet above sea level and have difficulty breathing, develop blue or grayish skin, and experience difficulty walking, visit a doctor. These are signs of high altitude sickness which can be life-threatening if untreated.

For most other cases, low blood oxygen levels are treated with oxygen therapy or supplemental oxygen. Depending on your oxygen needs, you may receive short-term treatment or something more long-term — particularly if you suffer from a lung disease. You can get oxygen at the hospital or your doctor’s office for short-term treatment. For long-term oxygen therapy, you’ll need to get a doctor’s prescription to take an oxygen tank home with you. Talk to a doctor to determine the right level of oxygen and how often you should be using it.

People with respiratory conditions can take medications to help keep the disease in check. If you have asthma, taking long-term asthma control medications can help reduce flare-ups and the asthma attacks that drop oxygen levels.

Lifestyle Changes To Improve Your Health

Low blood oxygen levels can indicate an underlying condition. Sometimes low levels are simply the result of the outside air quality, while other times they signal a more serious condition. Staying healthy is all about making healthy choices. To reduce the risk of developing low oxygen levels, exercise regularly and avoid smoking.

Monitoring your health is another great way to stay ahead of any issues. With the Biostrap health tracker, you can easily check your blood oxygen saturation levels, heart rate variability, and sleep patterns to ensure you get the rest you need to live a healthy life. The mobile app helps you track and monitor all your metrics, plus you’ll find workouts on everything from meditation to weight training to help you stay healthy and happy.

Binaural beats are a fascinating piece of technology that claims to reduce stress and anxiety while increasing your state of relaxation. These beats are created by combining different sound frequencies to produce a singular tone, and they’re popular on both music streaming applications and YouTube alike. Let’s take a closer look at one area impacted by binaural beats: sleep.

While it’s true that sound can influence our stress levels and even our cognitive performance, many questions remain about the efficacy of these slow-wave sounds. What do binaural beats actually do? Why should you use them during sleep? And can you really boost your brain health with a little help from isochronic tones?

Let’s drop the beat and break down this fascinating topic in greater detail to learn everything there is to know about binaural beats and how they can impact your sleep.

What Are Binaural Beats?

As sophisticated as they may sound, binaural beats are nothing more than two different frequencies playing at the same time. With one frequency in each ear, the brain perceives them as a singular tone. Promoted by psychologists, researchers, and healthcare professionals alike, many claim these beats can improve working memory and long-term memory, as well as strengthen connections within the many networks of the brain.

The theory behind such an idea goes something like this: When a different tone is played in each ear, your brain will perceive an entirely new tone that’s essentially the difference between the two separate tones you hear. Your brain is “tuning” itself into a new frequency.

To accomplish this task, you’ll need a pair of headphones. If you start to play a binaural beat that sends a 280-hertz tone into your left ear and a 300-hertz tone into your right ear, your brain will naturally process and absorb a 10-hertz tone. While you won’t be able to hear this tone (10 hertz is so low that you can’t actually hear it), your brain will still be affected by it and benefit from the inaudible auditory beat.

Why is this exposure to sound waves that we can’t hear so beneficial? Science suggests exposure to binaural beats can create changes in our brain’s state of arousal. Listening to different tones that create a singular low-frequency tone will trigger our brain to transition into a state of slow-wave activity — the perfect state for relaxation — lowering anxiety and making it easier to both fall asleep and stay asleep.

Different Types of Brain Waves

​To better understand how binaural beats interact with your brain, we need to take a brief detour to discuss brain waves and what they represent in terms of our emotions, mental activity, and state of consciousness.

Brain waves are created by a pulse of electricity that comes from neurons as they communicate with one another. When we think, experience emotion, or act on how we feel, we trigger neural communication. brain waves are influenced by how we feel and what we do in the world around us.

There are four primary types of brain wave frequencies that will be influenced by your emotions and your world. Binaural beats can influence these brain waves as well.

Beta-Frequency Waves

Beta-frequency brain waves are associated with elevated levels of alertness and arousal. When beta brain waves are dominant, we’re ready to focus, to make decisions, and to think analytically.

As you analyze an issue in the office or amongst friends, chances are high that you’re in a beta-dominant state. Beta waves are fast and have a higher frequency (between 15-40 hertz), and higher levels of beta-frequency waves are associated with anxiety.

Alpha-Frequency Waves

Alpha-frequency brain waves are associated with relaxation. As brain waves that are both slower and lower in frequency (between 9-14 hertz), alpha waves occur when you’re calm and collected, but still alert and aware of your surroundings.

Alpha waves are additionally associated with a meditative state and with your ability to be creative. Those who practice yoga have likely experienced this alpha state.

Theta-Frequency Waves

Theta-frequency brain wave patterns are associated primarily with deep relaxation and some stages of sleep, including lighter stages on non-REM (NREM) sleep. Because REM sleep is more wakeful, it’s mostly composed of beta-frequency waves and other activities that are associated with being alert and awake.

Deeper forms of meditation produce theta waves, which are slower and have a lower frequency (between 5-8 hertz) than Alpha waves. If you need a prime example of theta waves, simply think of that moment in bed when you’re drifting in and out of sleep. Everything is fuzzy, dreamlike, and difficult to remember. That’s when your theta waves are most active.

Delta-Frequency Waves

Delta waves are slow-wave, low-frequency brain waves (between 1.5-4 hertz) that can be found during deep sleep. These are found during the deepest stages of meditation and dreamless NREM sleep.

Binaural Beats and Brain Waves

After learning a bit more about the four brain wave frequencies, two things might become apparent. First, faster and higher-frequency brain waves are associated with states of arousal. These brain waves suggest you’re awake, alert, and prepared for whatever comes next. And second, lower frequency waves are associated with deeper states of relaxation or sleep.

Truth be told, we’ve known for decades that different sound waves can produce or encourage different brain wave patterns. We refer to our brain’s process of aligning with certain frequencies as entrainment.

The process of brain wave entrainment suggests that we can, in fact, be influenced by the effects of binaural beats. By exposing our brain to low-frequency tones, we can encourage the brain’s output of alpha, theta, and delta-frequency brain waves that lead to a state of relaxation or healthy sleep.

How Binaural Beats Can Improve Sleep

Brain wave activity during your sleep state is different from brain wave activity when you’re awake. But as it turns out, lowering brain wave frequencies through binaural beats can also compel your body to alter three hormones that are associated with sleep and well-being: DHEA, cortisol, and melatonin.

DHEA is a master hormone of sorts that helps the body produce other hormones as needed. When we sleep, DHEA suppresses cortisol — the hormone that stimulates alertness and provokes stress when released by our body at elevated levels. By utilizing binaural beats, we can actually increase DHEA levels, which will in turn regulate other hormones that could otherwise keep us awake.

Cortisol, on the other hand, tends to rise and fall with our circadian rhythm. These levels rise in the morning when we wake and fall at night as we sleep. If our cortisol levels are too high at night, it can render us unable to sleep — at which point, we may experience insomnia. Binaural beats have the ability to lower cortisol levels just in time for us to drift off to sleep.

Finally, melatonin is the hormone known for promoting and regulating sleep. Melatonin levels will rise dramatically in the evening as our body and mind wind down. Binaural beats can help our body increase melatonin levels to ensure we receive a full night of high-quality sleep. We can even use supplements of melatonin or magnesium to fully ensure our body is ready to get the sleep it needs.

As we can see, binaural beats are capable of more than simply lowering brain wave frequencies. They can help boost our sleep-promoting hormones as well.

Risk Factors Associated With Binaural Beats

By and large, binaural beats are a safe and noninvasive method for helping us fall asleep. That being said, there are a couple of risk factors associated with binaural beats that you should be aware of.

For instance, those who are prone to epileptic seizures should refrain from using binaural beats as the frequencies may trigger abnormal neurological impulses that cause epileptic seizures. Additionally, binaural beats can affect heart rhythms, so those who have a pacemaker or other cardiac issue should speak with a doctor before using binaural beats for sleep or relaxation.

If binaural beats aren’t for you, consider using sleep music or a white noise machine to fall asleep. These options still promote a calm and relaxing atmosphere in a noninvasive manner.

Get Some Sleep With Binaural Beats

From sleep medications to sleep therapy and beyond, there are many tactics we can use to help us get some shuteye. As a noninvasive and inexpensive approach to falling asleep, binaural beats have the ability to help many of us get the sleep our body craves.

If you’re considering using binaural beats, speak with your healthcare provider to ensure this approach is right for you. From there, all you need is a pair of headphones to help you get the sleep you need.

Alpha-GPC, or Alpha-glycerophosphocholine, is a natural compound found in your brain that serves a wide variety of functions. From improving memory and learning to enhancing overall cognitive function, Alpha-GPC is available in some countries as a medication and in others, including the United States, as a dietary supplement.

Yet many of us still don’t know exactly what Alpha-GPC is or even what it does. Let’s take a closer look at this nootropic to answer these very questions. We’ll determine what it is, how it can boost brain function, and what side effects it may cause along the way.

What Is Alpha-GPC?

Before we can discuss the specifics of Alpha-GPC, we must first take a closer look at two important nutrients in the brain known as choline and acetylcholine.

When we consume certain foods such as poultry, fish, eggs, spinach, and beets, our body absorbs a wide variety of nutrients that benefit us in various ways. One of these nutrients is known as choline, and though our body produces its own choline in the liver, our primary source of choline comes from our diet. Choline supports cell membranes as well as cell messaging, and it maintains our nervous system by producing the neurotransmitter acetylcholine.

Acetylcholine is an important neurotransmitter that sends signals to neurons, muscle cells, and gland cells in our body. Most notably, acetylcholine also plays an important role in the brain’s ability to function properly and recall information.

So, how do these compounds tie into Alpha-GPC? Well, when we consume Alpha-GPC in supplemental, dietary, or medicinal form, we’re also consuming large amounts of choline. This is because upwards of 40% of Alpha-GPC is made of choline. And once we’ve consumed Alpha-GPC, our body can use the choline it contains to support our brain and produce more acetylcholine.

Another compound that’s similar in nature to Alpha-GPC is called CDP-choline, or citicoline. Alpha-GPC and citicoline are often compared because they work similarly when consumed as supplements, but Alpha-GPC raises choline levels in the blood more than citicoline does. Because Alpha-GPC can be more readily used by the body to produce choline, it can provide more benefits. Let’s take a closer look at what those benefits may be.

The Many Uses of Alpha-GPC

Alpha-GPC has been used to treat a variety of brain-related conditions that lead to cognitive impairment. Some research suggests it may effectively improve brain health and physical performance as well. Now, let’s break down the uses of Alpha-GPC in greater detail.

Alzheimer’s Disease

Research suggests Alpha-GPC may be used to improve thinking skills in individuals who suffer from Alzheimer’s Disease, and the results from clinical trials have been promising. In a 2003 clinical trial of 260 patients suffering from Alzheimer’s Disease, the use of Alpha-GPC improved symptoms in every single trial participant. A separate 2014 Alzheimer’s study that examined 113 individuals found that Alpha-GPC boosted the effects of standard treatment.

Though we don’t fully understand how this process works, Alpha-GPC may prevent and even reverse cognitive decline in those suffering from Alzheimer’s, poor brain circulation, and other stressors.

Dementia

Dementia is not a specific disease, but rather “the loss of cognitive functioning — thinking, remembering, and reasoning — and behavioral abilities to such an extent that it interferes with a person’s daily life and activities,” according to the National Institute on Aging.

Alpha-GPC is available as an oral supplement or a shot in Europe, where 1,000 milligrams is administered to improve symptoms of dementia including behavior, mood, and thinking skills. Unfortunately, this form of Alpha-GPC is not available in the U.S.

Stroke Recovery

A stroke is an interruption of the blood supply to the brain. If left untreated, a stroke can cause permanent brain damage that may lead to cognitive defects. A 2001 study that reviewed three clinical trials of 2,500 stroke survivors found that Alpha-GPC can help recover mental functions after a stroke has occurred. Cognition improved in 70% of the stroke cases that were reviewed.

Unfortunately, these studies did not use control groups, so we can’t say with certainty that improvements would only be seen in stroke survivors. More clinical testing is needed to determine if Alpha-GPC truly plays a role in stroke recovery.

Athletic Performance

Alpha-GPC has gained popularity among athletes, weightlifters, and bodybuilders due to its reported performance-enhancing properties.

In two studies that monitored the athletic performances of 61 young men, Alpha-GPC improved speed, power, and pull force, with stronger effects on the lower body. A separate 2015 study that examined 22 individuals found that Alpha-GPC enhanced vertical jump power by 8.5%.

Research published in the Journal of the International Society of Sports Nutrition found that pre-workout supplementation with Alpha-GPC led to a spike in growth hormone secretion. It also led to a 14% higher bench press force, though it didn’t have any impact on power or recovery.

And finally, a 2012 study found that Alpha-GPC boosted growth hormone production and fat burning. Its effects on growth hormone were temporary and more pronounced in the elderly.

From this research, we’ve found that Alpha-GPC has the ability to improve athletic performance in healthy, young individuals by increasing power output during strength training or competitive pursuits. It may also stimulate muscle growth by increasing growth hormone, but evidence in this regard is more limited and the effects may be temporary.

Other Potential Uses

Aside from the uses listed above, Alpha-GPC may also improve memory, thinking skills, learning, and other mental conditions. Research that examines the effects of Alpha-GPC on our brain’s cognitive function is ongoing.

Side Effects and Risks

Side effects and risks associated with the consumption of Alpha-GPC remain minimal and non-life threatening. The most adverse effects in clinical trials include heartburn, headache, nausea, dizziness, skin rashes, and confusion.

The appropriate dose of Alpha-GPC will depend on several factors, such as age, weight, health conditions, and more. Though acute supplementation may seem harmless, experts believe that more testing is needed to determine an appropriate range of doses.

Alpha-GPC is a dietary supplement in the United States, and therefore, not regulated by the Food and Drug Administration (FDA). It’s best to seek medical advice from a healthcare professional before consuming Alpha-GPC in any form.

Things to Consider When Supplementing With Alpha-GPC

Some Alpha-GPC supplements are derived from soybean plants. While we all stand to benefit from reading product labels before consuming a dietary supplement, those that have a soy allergy should pay extra attention when searching for the right Alpha-GPC product.

Additionally, Alpha-GPC absorbs moisture and breaks down over time, so any Alpha-GPC supplement should be stored according to package instructions.

Is Alpha-GPC Right for You?

Alpha-GPC is a remarkable compound with a wide assortment of potential uses. From improving cognitive brain function to boosting physical performance, research suggests Alpha-GPC may aid our lives in more ways than one.

Keep in mind that research is ongoing and more testing is required to determine the proper dosage guidelines and potential uses. Speak with your healthcare provider to determine if Alpha-GPC is right for you.

“The subject of athletics has not been understood until recently; nor has the best method of training been investigated,” Dr. Sargent told a Harvard audience on March 6, 1896. Dr. Sargent seems to be suggesting that everything about athletic training was now settled. 121 years later, however, there is still so much to learn about our amazing bodies, and how to maximize what they can do.

One useful measure is resting heart rate (RHR). A low RHR (along with optimal SpO2) is the hallmark of cardio health. RHR is just what it sounds like, the measure of how many times your heart beats (per minute) when you are at rest. (as opposed to heart rate variability (HRV), which measures the variation between beats.)

You can measure it with wearable technology or kick it old school (2 fingers at the neck) Either way, knowing your baseline RHR will help you monitor progress, and identify problems, before other symptoms emerge.

A normal resting heart rate for adults ranges from 60 to 90. When it comes to RHR, it important to know how to lower resting heart rate. Elite athletes have RHR in the 50s, 40s, even 30s. High RHR is associated with an increase in risk of death. But can you change your RHR? If so, how? And by how much?

How Can You Change Your Resting Heart Rate?

The good news? Yes, you can lower your resting heart rate.

The 3 best ways to reduce your RHR?

• Exercise
• Relaxation
• Sleep

(Need help remembering? Picture yourself riding a bike. (exercise) Your stress melts away. (relaxation) You’re so stress-free you fall into a deep slumber. (sleep.)

Exercise

“It is very possible and even common to lower your resting heart rate through exercise,” says Tyler Spraul, a Certified Strength and Conditioning Specialist and Head Trainer at Exercise.com. “The type of exercise is not important, as long as you are challenging your cardiovascular system with your workouts.”

The 4 most Important types of exercise for health include strengthening, stretching, balance, and aerobic exercises. And exercise doesn’t just lower your RHR. Harvard Medical School reminds us that exercise will also ward off depression, enhance your sex life, sharpen your wits, and improve your sleep.

“As you train your cardiovascular system,” Spraul explains, “you will increase its efficiency and capacity. What ends up happening is that your heart is able to do more work with less effort (pump more blood throughout your system while requiring less energy and exertion to do so), so your resting heart rate goes down.“

It’s important to find activities you like, and to mix it up, to avoid boredom and make sure you’re working all parts of your body. Interval training (alternating intensive workouts with periods of rest) is an especially effective way to lower your RHR.

Sleep

Sleep is emerging as a new frontier of health, with implications for cardio health, cognition, mood and even mortality. That’s right, a good night’s sleep over time can forestall death.

Disturbed sleep negatively impacts heart health and can increase RHR. Sleep has been shown to promote cardiac health and mood, which in turn has a protective function across all aspects of your health and performance. Sleep also protects against weight gain, which can increase your RHR.

Relax!

Whether we are resting, or stoked with adrenaline during a ‘fight or flight response’, our hearts are in play.

Reduce stress, and your RHR will naturally fall. Increase stress? And it will rise, regardless of sleep and exercise. Stress in teens (measured by parental corporal punishment) was found to increase adolescent resting heart rate variability, while positive parenting helped improve RHR and HRV.

Yet reducing stress is easier said than done.

Some stress is beyond our control. But that makes it even more important to control what we can, and incorporate stress reduction as a daily component of our healthy lifestyle.

These interventions are widely successful to reduce stress.

• Breathing exercises
• Exercise (there’s that word again)
• Higher physical fitness was found to have a protective effect against training distress in collegiate soccer players.
• Meditation
• Yoga.
• A recent study of yoga and children showed yoga practices of even short duration (3 months) can “reduce anxiety status and decreases resting heart rate” by affecting the autonomic nervous system.
• Nutrition (avoid sugar, caffeine and alcohol)
• Relaxation Apps

How Quickly and by How Much?

A recent poster on Researchgate asked, “Is it possible to decrease the heart rate by 20 bpm in 6 months” The consensus? Yes, through exercise, but you need to be healthy to start, and work super hard.

G. Filligoi of Sapienza University of Rome recommends the relaxation route: “You can decrease heart rate by respiration exercises, yoga, meditation. I would suggest some self-consciousness approach in order to reduce the anxiety, nervous stress, and similars.”

Not everyone agrees it’s possible. “In my opinion,” says Oscar Fabregat-Andrés of MED Hospitales, “it is not possible to modulate baseline heart rate in such magnitude, because although exercise is able to regulate autonomic system, “vagal tone” necessary to reach this rate is not performed in 6 months.”

Does Lowering your RHR Make you Healthy?

If a low RHR is a sign of health, does that mean lowering your RHR automatically makes you healthy? No, but it’s evidence you’re on the right track. Measuring RHR is a safe, non-intrusive way to track the success of your fitness regime, and spot trouble early.

“A low resting heart rate doesn’t necessarily lead to better health in and of itself,” says Spraul, “but it can be used more as an indicator of the effectiveness of your training methods.”

This effectiveness can be positive, or not. “If you are doing workouts that challenge your cardiovascular system and your resting heart rate decreases over time,” he says, “that is a good sign that you are doing the right things.” But it’s important to measure it regularly, even, especially, if you are training hard. An unexpectedly elevated RHR can be a sign of overtraining. “Sometimes the resting heart rate can actually increase,” Spraul cautions, “which is a sign that you have over-stressed your body’s systems and may need to focus on better recovery or

Back to the Basics

Back in 1896, Dr. Sargent wasn’t so far off the mark. “The modern idea of training,” he told his Harvard audience, “is to seek things “which will contribute to health and strength: diet, sleep, bathing, proper clothing and exercise.” “Exercise with energy,” he concluded, “to stimulate the heart and lungs and increase respiration and circulation.” Some things never change.

Exercise stimulates the heart, in a good way. And RHR is a key measure of how well it works.