HERBS FOR HEALTH MANAGEMENT

Herbs are a foundational root in medicine and health treatments, dating back thousands of years throughout every culture around the world. Modern Western herbalism comes from ancient Egypt. The Greeks developed a comprehensive philosophy of herbal medicine by 100 BCE and the Romans built upon it to create a variety of medical practices, some of which are still used today.

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ALTERNATIVE MEDICINE IMPACTS PSYCHOLOGICAL HARDINESS

Psychological hardiness is an individual’s resistance to stress, anxiety and depression. It includes the ability to withstand grief and accept the loss of loved ones. Alternative medicine is a more popular term for health and wellness therapies that have typically not been part of conventional Western medical approaches but are often used along with conventional medicinal protocols.  Coping and dealing with stress in a positive manner play a major role in maintaining the balance needed for health and well-being.

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ALTERNATIVE REMEDIES FOR ANXIETY AND DEPRESSION

Interest in complimentary and alternative medicine (CAM) is increasing as consumers and health care professionals search for additional ways to treat anxiety, depression and other mental health disorders. Some of these remedies include:

St. John’s Wort.  More than 30 studies show it to be effective for treatment of mild forms of depression,…

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rise. The result can be a sugar crash – when blood-sugar levels drop below the normal range. Symptoms can include hunger, irritability, head-ache, anxiety and difficulty concentrating. Clearly, these symptoms do not boost performance. Fizzy and sugar-laden sodas provide only short-term energy, and their consumption is associated with weight gain. The caffeine in many sodas is a diuretic, causing the body to lose water, which increases the chances of becoming dehydrated.


The most important nutrition tip for athletes is to start with a solid foundation of a nutrient- dense diet with plenty of lean proteins, complex carbohydrates and healthy fats. When it comes to nutrition and performance, garbage in means garbage out. Focus on fueling for exercise and hydrating well – your body will thank you!


References


PERFORMANCE NUTRITION: 3 TIPS FOR ANY ATHLETE

ABOUT THE AUTHORS

This article was team written by graduate students in the Nutritional Sciences and Pharmacology Students Association within the Department of Pharmacology and Nutritional Sciences at the University of Kentucky and Dr. Sara Police.

activity, but many athletes dry out during workouts. One study found up to 75 percent of Division III athletes do not adequately hydrate during practice and competition (Magal, Cain, Long and Thomas, 2015). Dehydrating by even as little as 2 percent of body weight negatively affects performance in a variety of activities. In a 2017 study, dehydrated golfers took more strokes than those who were well hydrated (Magee, Gallagher and Mccormack, 2017). How much fluid should you take in? The American College of Sports Medicine (ACSM) recommends drinking around 17 ounces of fluid two hours before exercising and an amount of liquid equal to weight lost during exercise afterward. If you are participating in an intense activity lasting over an hour, a sports drink with added carbohydrates and electrolytes is recommended (ACSM, 1996). To lessen sugar, dilute the sports drink with equal amounts of water. Protect your hydration status and performance by always taking a water bottle with you when being active.


3. Split from Sweets and Sodas

Every athlete can benefit from avoiding foods with a high sugar content. Cakes, cookies and pastries cause a surge of energy with rap- idly increasing blood-sugar (glucose) levels. However, in response to this, insulin levels also rapidly

With a new year in full stride, many of us are resolving to exercise more in 2019. It’s easy to be lured into taking supplements, shakes and other nutritional interventions to aid your fitness goals. Fortunately, sports nutrition doesn’t have to be complicated or costly. Remember these three tips to assist with your active lifestyle.


1. Fuel for Performance

Working out takes a lot of energy, and all those calories have to come from somewhere. As you exercise, your body uses energy from sugars in glycogen (large complex sugars stored in the liver and skeletal muscle) and stored body fat to fuel the muscles and keep you moving. Even lean athletes have enough body fat to fuel light exercise for hours on end, but hard-working muscles prefer to use sugar from glycogen, which can be depleted during intense workouts lasting longer than 45 minutes (Gonzalez, Fuchs, Betts and Loon, 2016). If you’re going the distance, consider bringing along a high-carbohydrate snack such as a granola bar or sipping a sugary sports drink to provide plenty of carbohydrates for tired muscles. Not going quite that long? Your body has enough energy stored to last through an hour of a strenuous workout. Just make sure to replenish your glycogen stores with a post-workout snack rich in carbohydrates and protein.


2. Drink Up

Remaining hydrated is essential when performing any physical