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Overview Have you ever heard of chelation therapy? It’s the treatment of choice proven to treat conditions related to heavy metal toxicity. Yet, despite its effectiveness, chelation therapy is often overlooked and underappreciated. Many people falsely believe that the human body can get rid of heavy metals on its own, but the truth is that heavy metal toxicity is a serious and prevalent problem. According to the World Health Organization (WHO), millions of people worldwide are affected by heavy metal poisoning annually – a “burden of disease,” as the health agency calls heavy metal poisoning. This affliction is especially true for those regularly exposed to heavy metals, such as industrial workers and people who live near polluted areas. In 2019, lead poisoning alone was responsible for half of the 2 million lives lost due to chemicals. At the end of the day, although chelation therapy is a brilliant way to remove toxins from the body, raising awareness about this treatment is crucial so that more people can benefit from its life-changing effects. This article discusses chelation therapy, its mechanism of action, application techniques, benefits, and the risk factors you should know before starting a heavy metal detox.   Heavy Metal Detox: How Chelation Therapy Can Be an Antidote to Your Body and Mind What Is Chelation Therapy? Chelation therapy is a medical treatment involving chelating agents to remove heavy metals from the body, such as: Lead Arsenic Cadmium Thallium Mercury   Heavy metal toxicity is a severe health concern from exposure to various sources, such as contaminated air, water, food, and medical treatments. While the human body can get rid of harmful chemicals on its own, the amount removed may not be sufficient, leading to the accumulation of toxic substances in the system. Chelation therapy has been used to treat heavy metal toxicity for decades. Yet, it is also a part of treating other conditions, such as cardiovascular and neurodegenerative diseases. Despite the effectiveness of chelation therapy, many people are unaware of its benefits, and some still believe that the human body can get rid of heavy metals on its own. Unfortunately, this misconception is extremely dangerous as heavy metal toxicity still exists no matter how hard our body tries to keep itself healthy.   How Does Chelation Therapy Work? Chelation therapy uses chelating agents to remove metals from the body and restore health. Chelating agents are organic or inorganic substances that can bind to metal ions, forming a complex that can be easily eliminated from the body through the excretory system. The most common chelating agents are: EDTA (ethylenediamine-tetraacetic acid) DMSA (dimercaptosuccinic acid)   During the therapy, the chelating agent is administered into the body either intravenously (into a vein) or orally. Once inside the body, the chelating agent travels through the bloodstream, binding to heavy metals and forming a complex. This complex is then eliminated from the body primarily through urine. Chelation therapy can take several sessions, depending on the severity of the heavy metal toxicity. For example, 20 to 40 sessions are typically necessary for EDTA chelation therapy. Each session may last from 30 minutes to several hours.   Types of Chelating Agents Used in Therapy EDTA and DMSA are the two primary chelating agents used in chelation therapy. While they have similar mechanisms of action, some differences exist regarding their benefits, uses, and conditions they can treat.   EDTA Chelation Therapy EDTA is a polycarboxylic amino acid that binds to heavy metals, including lead and mercury. It is administered intravenously and can remove heavy metals from the bloodstream. Besides treating heavy metal toxicity, EDTA is effective in atherosclerosis, a condition where plaque builds up inside the arteries.   DMSA Chelation Therapy DMSA is a sulfhydryl-containing compound. DMSA’s hydrophilic nature results in significant absorption in the gastrointestinal tract, hence administered orally. It can remove mercury, cadmium, and arsenic and is often used to treat lead poisoning in children. DMSA is also used in the treatment of autism.   Which Is Better? While EDTA and DMSA are equally effective chelating agents used in various heavy metal poisoning conditions, their uses and benefits differ. EDTA is more effective at removing heavy metals from the bloodstream and is often used to treat cardiovascular conditions. Meanwhile, DMSA can also remove heavy metals from the body but must be taken shortly after exposure to avoid accumulation and toxicity. Therefore, it is crucial to consult a qualified healthcare provider to determine which chelating agent is best for each case.   How Is Chelation Therapy Applied? The procedure involves several steps, varying depending on the chelating agent used and the condition being treated. Below is a step-by-step procedure for chelation therapy: Initial consultation: The patient meets with a healthcare provider to discuss their symptoms, medical history, and previous exposure to heavy metals. Diagnosis and assessment: The healthcare provider may perform a blood test or other diagnostic tests to assess the patient’s level of heavy metal toxicity. Chelating agent administration: Depending on the specific chelating agent used, it may be administered intravenously or orally. Monitoring: The patient is closely monitored throughout the chelation therapy session, which may take 30 minutes to several hours. Repeat sessions: Depending on the severity of the heavy metal toxicity, the patient may undergo several sessions, typically once a week. Follow-up: Patients may undergo follow-up diagnostic tests after the chelation therapy sessions to assess their condition.   Proven Benefits of Chelation Therapy Heavy Metal Toxicity According to research, fundamental principles of metal poisoning treatment deal with a step-by-step methodology, which is as follows: Prevention of further metal absorption into the system Elimination of metal from the circulation Inactivation of metal bioavailable in the system   Research also indicates that metal poisoning can be acute or chronic. Symptoms of acute poisoning are often evident, recognizable, and immediately treatable. However, chronic metal toxicities may be poorly described as general illnesses and not identifiable as any conventional disease. Moreover, chronic toxicities may be irreversible, causing delayed or undetectable development of other conditions, like

Overview Did you know that our bodies are 75% water? Water isn’t just a thirst quencher. It’s a life-giver. For athletes, water is their secret weapon. Why? Muscles are a crucial part that fuels an athlete’s performance. And guess how much water there is in the muscles? It’s also 75%. Not only does water help athletes perform at their peak, but it also prevents dehydration, which can seriously impact their performance. That’s why staying hydrated is vital! Meanwhile, dehydration causes a decrease in blood volume, which means less oxygen gets to the muscles. And that’s when the cramps and fatigue kick in, making it impossible for athletes to give their best performance. Not to mention the cognitive impairment dehydration can cause, resulting in confusion, irritability, and a lack of focus. This article discusses the importance of water for athletes who require regular fluid intake to compensate for their massive water loss level, explains exercise-induced dehydration, and shows how to prevent dehydration before, during, and after exercise.   Stay Hydrated, Athletes! Learn the Impact of Dehydration on Performance What Happens When We Exercise? When we exercise, our bodies undergo a series of physiological changes to meet the demands of physical activity. Our muscles require more energy, supplied by the breakdown of glucose and fats. This process increases the production of carbon dioxide (CO2) and heat, causing our body’s temperature to rise. If the body reaches its heat limit, meaning the temperature continuing to increase will cause overheating, it needs to cool off through perspiration. Sweating or perspiration is the body’s way of regulating its temperature. Sweat glands all over the body release a liquid mixture of water, salt, and electrolytes onto the skin’s surface. As the sweat evaporates, it carries away heat and lowers the body’s temperature. However, excessive sweating can cause dehydration, leading to various problems. Dehydration happens when the body loses more fluid than it consumes. This phenomenon can occur when we don’t drink enough water, especially during and after prolonged or intense exercise. Dehydration causes fatigue, muscle cramps, dizziness, and even heat stroke or heat exhaustion, which can be life-threatening.   What Does Exercise-induced Dehydration Mean? One of the most predominant targets of dehydration is athletes, who lose a massive amount of fluid due to intense physical activity. This event is called exercise-induced dehydration, typically occurring during and after training. According to the American College of Sports Medicine, a water loss of only 2% of body weight can result in dehydration, significantly affecting performance and increasing the risk of heat exhaustion or heat stroke. Exercise-induced dehydration is a common problem, with research indicating that up to 28% of Americans experience some degree of dehydration during workouts, making it a frequent cause of hospital admission. Also, a study published in the Journal of Athletic Training found that college athletes had a high prevalence of dehydration, with 20% of male and 34% of female athletes experiencing it during practice or competition. Professional athletes are particularly vulnerable to exercise-induced dehydration, as their intense training regimens and competition schedules require them to perform at their highest levels under physical stress. As a result, athletes must be aware of the risks of dehydration and take appropriate measures to prevent it. In other words, dehydration prevention strategies should be critical to every training regimen and competition schedule.   How Do You Know You Are Dehydrated? Paying attention to the signs and symptoms of dehydration is equal to preventing serious health risks. Monitoring your urine color is the easiest way to tell if you’re dehydrated. For example, dehydration occurs if your urine is dark yellow or amber-colored. Other signs and symptoms of dehydration during exercise include: Thirst: Feeling thirsty is the body’s way of telling you it needs more water. Dryness: You may experience a dry mouth and throat when dehydrated. Fatigue: Dehydration can cause fatigue, weakness, and dizziness. Headache: Dehydration can cause a headache, which may worsen with movement. Muscle cramps: Dehydration can cause muscle cramps in the legs and arms. Nausea and vomiting: Dehydration can cause nausea and vomiting, especially during intense exercise. Rapid heartbeat and breathing: When dehydrated, your heart may beat faster, and your breathing may become shallow. Dark circles under the eyes: Dehydration can cause dark circles under the eyes. Reduced urine output: Dehydration can reduce urine output, which may be darker when urinating.   How Does Dehydration Affect Performance? Physical Performance Studies have shown that even mild dehydration can lead to decreased physical performance and an increased risk of injury among athletes. A study published in the Journal of Athletic Training found that dehydration negatively impacted the performance of college athletes during practices and games. The study showed that dehydrated athletes had a higher heart rate (extra 3 to 5 beats per minute for every 1% body weight loss due to water loss), increased fatigue, lower cardiac output and arterial pressure, and lower overall performance than hydrated athletes. Another study published in Nutrition Reviews found that dehydrated endurance athletes, in the range of 2.6% to 5.6% body weight, experienced a decrease in short-duration (5 to 30 minutes) and high-intensity exercise performance. The study also discovered that, over a threshold of 3.1%, each percent loss in body weight results in a 2.9% reduction in maximal oxygen use. Moreover, a 2.3% pre-exercise body weight drop reduced time-trial running performance compared to a hydrated condition.   Cognitive Performance According to research, the severity of dehydration may influence how badly cognitive function is affected. For example, women’s mood characteristics, including vigor, alertness, tiredness, calmness, confusion, and happiness, are significantly impacted during water deprivation. Also, children drinking insufficient water may experience temporary cognitive decline. Meanwhile, increased water consumption has been linked to improved visual attentiveness and short-term memory in long-distance runners and walkers. However, the bigger problem is that only a 2% loss of a person’s body weight is enough to cause all those impairments to human cognition. For a 150-pound person, this amount corresponds to a body weight loss of 3 lbs,

Overview When it comes to the topic of weight loss, most people tend to fixate on shedding excess fat rather than focusing on building muscle. We yearn for leaner bodies, envisioning a future where fat stores vanish and we emerge with a slender physique. However, it’s time to unveil the truth: we tend to be under-muscled rather than over-fat. In our quest for weight management, we often overlook the role of muscle mass in our metabolic health. Building muscle enhances strength and physical performance and ignites a cascade of metabolic benefits. Therefore, increasing our muscle mass can boost our body’s ability to burn fat and maintain a healthy weight. In this article, we delve into the remarkable metabolic benefits of exercise and shed light on its profound impact on our overall metabolism. We’ll also explore how building muscle is the key to increased calorie burn and achieving long-term weight management success.   Fueling Your Calorie-burning Engine: Exploring the Metabolic Benefits of Exercise The Science Behind Calorie Burning Understanding Basal Metabolic Rate (BMR) Contrary to a widespread misconception, the total calorie intake does not solely determine the energy a person needs to burn to maintain a calorie balance. Even at rest, our bodies continue to burn many calories. This energy expenditure is known as Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR) and can contribute to at least 60% of our total calorie expenditure (TEE). Surprisingly, physical activities only account for around 30% of TEE. In comparison, the remaining 10% is allocated to the energy required for digestion and absorption of food, a process referred to as diet-induced thermogenesis. Understanding the significance of BMR/RMR sheds light on how our bodies constantly utilize energy, even during rest periods. This basal metabolic activity is essential for maintaining vital bodily functions such as breathing (5-10% of TEE), circulating blood (3-4%), regulating body temperature (5-10%), and supporting organ function (20-25%).   Exercise and Total Energy Expenditure (TEE) Although we naturally burn a significant amount of energy as BMR/RMR, many individuals consume more calories than they need, especially when regular exercise is absent. This discrepancy from the ideal scenario where calorie intake matches BMR/RMR without physical activity can be attributed to various factors. Oversized portions, prevalent in packaged foods, contribute to consuming more calories per meal. The abundance of high-calorie foods, often rich in added sugars, unhealthy fats, and refined carbohydrates, can be irresistible, leading to overconsumption. Emotional eating and food cravings further disrupt calorie balance as individuals use food as a coping mechanism. Mindless eating, distractions while eating, social influences, and a lack of awareness regarding calorie content also contribute to excess calorie intake. By incorporating exercise into daily routines, individuals can strive for a balance of energy, ensuring that calories in and out are aligned. This alignment determines whether a person can match their total calorie expenditure (TEE) with their daily calorie intake.   The Role of Muscle in Calorie Burning Muscle and Fat: Energy Metabolism Differences Muscle and fat tissues differ in energy metabolism, with muscle being more metabolically active than fat. As a result, even at rest, muscle burns more calories than fat. One pound of fat burns roughly 2 calories per hour, while one pound of muscle burns 6 calories per hour. This discrepancy means that over 24 hours, one pound of muscle can burn around 96 more calories than one pound of fat. This higher energy demand is because muscles are involved in various activities regarding the overall body functioning. Meanwhile, fat and muscle have different densities. So one pound of fat takes up more space in the body than one pound of muscle.   Afterburn Effect and Additional Calorie Burn Muscles also play a role in a phenomenon known as the “afterburn effect,” or excess post-exercise oxygen consumption (EPOC). After exercise, the body continues to consume oxygen at an elevated rate to restore various physiological processes to their pre-exercise state. This recovery period can last from a few minutes to several hours, depending on the intensity and duration of the exercise. During the afterburn effect, muscles require additional energy to repair damaged tissues, replenish depleted glycogen stores (an immediate supply of glucose for muscle cells), remove metabolic byproducts such as lactate (also known as lactic acid, which causes muscle fatigue and soreness when builds up), and restore oxygen levels. The EPOC effect contributes to additional calorie burn (6-15% of an exercise) because the body taps into stored energy sources, primarily fat, to meet the increased metabolic demands during recovery. The higher the intensity and duration of the exercise, the more pronounced the EPOC effect and subsequent calorie burn.   Building Muscle: The Key to Increasing Calorie Burn One way to build muscle is through resistance training, which involves performing exercises against resistance, such as resistance bands. Resistance training not only strengthens existing muscle fibers but also stimulates the growth of new muscle tissue. Another approach to building muscle is through muscle-building exercises specifically targeting muscle hypertrophy. These exercises typically involve higher repetitions and moderate to heavy weights, focusing on specific muscle groups. Examples include squats, lunges, bench presses, and bicep curls. Incorporating these exercises into a comprehensive strength training program helps stimulate muscle growth, boost calorie burn, and improve overall body composition. To engage in resistance training: Start by selecting appropriate exercises that target major muscle groups. Perform 2-3 sets of 8-12 repetitions with a weight that challenges you while maintaining proper form. Gradually increase the weight as you become stronger. For muscle-building exercises, aim for higher repetitions (10-15) and focus on feeling the target muscle group working. Use weights that provide sufficient resistance without sacrificing proper technique. Prioritize rest and recovery to allow muscles to repair and grow stronger.   Muscle Vs. Cardio: Which for Calorie Burning The debate between muscle-focused exercises (strength training) and cardio exercises (aerobic exercises) often arises regarding calorie burning. However, both types of exercise have unique benefits for metabolism and calorie expenditure. Cardio exercises like running, cycling, or swimming are known

Overview Throughout history, it’s reported that people have been practicing meditation for longer than anticipated, and it has received increasing attention from East to West. Today, more than a powerful tool to pursue conscious living and promote general well-being, the meditative practice using breathing techniques to foster relaxation has captured most attention from neuroscientists for its remarkable impacts on overall cognitive functions, such as memory, attention, cognitive flexibility, and executive function, based on the sole belief that the brain is not hardwired once we reach adulthood, but constantly remains adaptive and open to alterations and adjustments when learning or developing new skills. This discovery has led to further research emphasizing the benefits of meditation on the brain, implying that we can train and exercise our brain to mitigate the aftermath of aging that comes with increasing age. What is the neuroscience behind meditation, and how can we proactively take control of our brain to keep it active and healthy with time? Let’s go over the neuroscience of meditation and explore the potential benefits of meditation for overall cognitive wellness and abilities.   What Does Neuroscience Have to Say About the Impact of Meditation on the Brain? What Is Meditation? The definition of meditation is relatively vague and can vastly vary in different cultures. In simple terms, meditation is a well-known technique that encourages body-mind integration and mental focus with the utilization of deep breathwork or a repetition of a word or phrase. For millennia, in different cultures all around the world, people have used meditation to exercise their brains, engage with their inner thoughts, and refocus their attention. Many believe meditation was originally a cornerstone of spiritual development in many major world religions, such as Buddhism, Christianity, Hinduism, and Islam. Despite the varying techniques, the orientation of meditation in each religious setting was all about tuning in mental awareness, cultivating calmness, and enhancing well-being. Today, the primary purpose of meditation is based on better understanding one’s self and surroundings when enthusiastic meditators are accustomed to the centuries-old practice to harness a sense of relaxation, enhance overall wellness, and gain insight into the meaning of life. Meditation is simple, and anyone can practice it without workout gear or attires needed. The meditative practice has also captured a great deal of attention from the public as effective stress management, with numerous studies praising meditation for its extensive abilities in warding off stress, relieving associated symptoms and discomfort, and resolving conflicts amid hectic lifestyles and schedules. Meditation is divided into nine types of practice, with each affecting the meditator differently depending on their needs and preferences: Mindfulness meditation Spiritual meditation Movement meditation Focused meditation Transcendental meditation Mantra meditation Progressive relaxation Visualization meditation Loving-kindness meditation   What Is Neuroscience? Neuroscience was developed to obtain more knowledge about the human brain. It encompasses the exploration of the brain and the nervous systems, as well as all aspects of the brain’s activities, from formation, development, and structure to functions, malfunctions, and alterations. To map out the brain network, neuroscientists utilize various methodologies to examine and investigate the brain’s overall behaviors and cognitions at a mechanistic level. The brain network, or neural circuits, is responsible for the brain’s diverse functionalities and processes all responses of the human body when activated. The neural network signals different brain regions to carry specific functions after the auditory and conversion of neural messages through the interconnected network of synapses.   Understanding the Brain In addition to being a vital organ, the brain is an incredibly complex system as it houses approximately 80 to 100 trillion neurons despite only accounting for 2-3% of the body weight. These millions and millions of ever-growing brain cells stack and intertwine with others, creating a cell-to-cell communication network. In light of advanced medicine and the more we learn about the brain and its trivial activities, a slew of evidence has confirmed that, unlike other body parts, the brain never stops developing. It means it continues to evolve and adapt to changes or alterations until death, with learning or practicing a new set of skills further proving the brain’s ongoing development into adulthood. Every time we learn new skills, the brain regions accounting for particular activities form new neurons, connections, and patterns from repeated engagements. In other words, our brains become bigger when learning something new, like muscle training. Conversely, the brain is prone to shrinkage over time when we stop exercising our brain, accompanied by other factors like pollutants, substance abuse, and intrinsic aging. This logically explains why the more adults age, the more they are encouraged to keep their brains active with brain-stimulating activities into their golden years, as it is reported that our brains shrink at faster rates than the rates of neuron production as soon as we turn 40, leading to rapid brain decline into the age of 50 and beyond. However, maintaining mental sharpness should be a daily habit that starts as early as possible, regardless of age. There are many ways to promote brain health and protect it from the ultimate consequences of aging, such as getting up and moving, playing brain games, picking up new hobbies or habits, playing instruments, and learning new languages. And meditation is considered one of many activities that could help with brain health and development.   Meditation & the Brain: What Does Neuroscience Say? Before the establishment of neuroscience and neurobiology, the mechanism behind the vital organ remained a lifelong mystery. Therefore, it was mostly, if not completely impossible, to learn more about the effects of meditation on the brain, even though many meditators have sworn by the impressive benefits of meditating on their overall health for decades. In recent years, the benefits of meditation have intrigued neuroscientists, leading to the ongoing rollout of many research studies on the interplay between meditation and the brain. Following these studies producing tremendous outcomes in the last few years, it’s been shown that meditation can provide immeasurable benefits for the brain. What actually happens to the brain