Currently, we know the gastrointestinal tract is complex and contains a network of microbial community. This microbial community depicts the gut microbiota which increases in diversity and density from the stomach to the colon. The microbiota ecosystem in the human gut synthesizes nutrients, aids in digestions and promotes angiogenesis (formation of new blood vessels) and enteric nerve function. However, if the gut ecosystem undergoes abnormal changes due to antibiotics, illness, stress, aging, and a poor dietary and inactive lifestyle, then the aforementioned diseases may soon follow. Therefore, it is important to understand the dietary and lifestyle methods we can use to promote our gut integrity and mitigate the risk of various diseases. Herein, I will provide you the top five ways you can improve your gut health and improve your well-being.

Breastfeeding

• Pamela K. Wiggins said it best, “breastfeeding is a mother’s gift to herself, her baby and the earth.” For mothers, their first role in establishing healthy eating patterns and strengthening their child’s gut integrity begins with breastfeeding. The composition of breast milk makes it an excellent source of natural energy for the child’s overall development. Breast milk rather than formula should be consumed by the infant because it is easier to digest and has antibodies to help the child resist illnesses and infections. The current breastfeeding recommendations advise mothers to breast feed exclusively for the first six months. Breastfeeding for six months protects babies from infections and chronic diseases. Mothers who breastfeed below the recommendations can adversely affect their child’s health by increasing their risk for infections and chronic diseases. The benefits of breast milk are partly due to the indigestible glycans termed as human milk oligosaccharides which are easily broken down by Bifidobacterium and Lactobacillus in the gut. These two bacteria are dominant during the early years of the child’s life and promote the child’s well -being and microbiota ecosystem, therefore, if you are expecting a baby make sure to breastfeed your infant for the recommended duration.

Avoid Antibiotics if Feasible

• One of the primary culprits affecting the gut microbiota is the use of antibiotics. Although for some medical conditions antibiotics are necessary, in today’s society, they are often overprescribed and result in the loss of “bad” and “good” bacteria. Further, because 60-70% of the immune system is located in the gut, people often become susceptible to various illnesses when using antibiotics. Commonly used antibiotics include Penicillin, Cephalosporins, Macrolides, and Fluoroquinolone. If you use any of these medications, consult with your physician to determine if they are necessary for your medical condition.

Eat Produce(Fruits and Vegetables) in Season

• Want to save money while also increasing your gut health then eat fruits and vegetables in season. The current recommendations set by the Healthy U.S.-Style Eating Pattern at the 2,000-calorie level is 2½ cup-equivalents of vegetables and 2 cup-equivalents of fruits per day. These recommendations will not only provide you with nutrient dense foods but will also allow you to increase your fiber intake as well. If you are over the age of 19, your Dietary Reference Intake for fiber is 38g for males and 25g for women. Many people who follow a western diet have a low fiber intake and have a high intake of red meat, refined sugars, and saturated fat. Therefore, if you meet your fiber recommendations not only will you improve your gut health but you may also decrease your cholesterol, guard against diabetes and gastrointestinal diseases, prevent constipation, and increase your satiety which can aid in weight loss. In Table 1, I have provided an excerpt of the fruits and vegetables commonly found in each To get the full list of the recommended fruits and vegetables to purchase during Winter, Spring, Fall, and Summer, please follow the link https://snaped.fns.usda.gov/seasonal-produce-guide.

Consume Foods Rich in Probiotics and Prebiotics

• You have probably heard this before, consume foods rich in probiotics and prebiotics to improve your gut However, I encourage you to eat these compounds from food rather than a supplement. Food will have a higher bioavailability and an abundance of other vital and therapeutic nutrients your body needs for other bodily functions. If you look at Table 2, you will see the function and food sources of probiotics and prebiotics. Depending on your culture or ethnicity, some of the food sources provided may be unfamiliar. In my experience, kefir is by far my favorite probiotic food source. Kefir is basically a shake you can take alongside your breakfast. In your local supermarket, kefir can easily be found near the yogurt or dairy section. It comes in various flavors and can be blended with some of the prebiotics listed such as oatmeal and flax seeds.

Exercise

• The therapeutic benefits of exercise are well known; however, many people may do not know exercise is also beneficial for your gut health. As stated earlier, the diversity of the gut microbiota increases in diversity and density from the stomach to the colon. The greater the diversity, the stronger the gut health and immune system. Regularly exercising can enrich the microflora diversity and improve your well-being. When this occurs, there is an improvement in Bacteroidetes-Firmicutes ratios in the gut which aids in weight loss and mitigates the risk for obesity-associated pathologies. Further, exercise can also augment short chain fatty acids production in the large intestine which reduces the risk of gastrointestinal disorders and colon cancer. If you were to combine exercise with the other methods listed above then expect your risk for chronic diseases to decrease and your vitality to augment.

Written by

-Robert E. Salazar, MS, RDN, LDN

Your blood pressure is broken down into systolic blood pressure and diastolic blood pressure. S11When an individual’s systolic blood pressure exceeds 120 mm Hg or diastolic blood pressure exceeds 80 mm Hg, he or she is at risk for various degenerative disease including heart failure, end-stage renal disease, and peripheral vascular disease. Aforementioned, hypertension can even be fatal if left untreated, and result in a stroke or heart attack. Therefore, understanding what hypertension is and how to mitigate it is paramount. The current blood pressure categories are listed below.

As you can see there are various categories for blood pressure, if you want to check your blood pressure regularly, you can purchase a blood pressure monitor or cuff at your local Walmart, CVS, or Walgreens. Some stores may also have a blood pressure machine next to the pharmacy that you can use for free. Keep in mind you may want to check your blood pressure twice. There is such a thing called the white coat syndrome in which your nerves and anxiety get the best of you and increase your blood pressure when your blood pressure is being measured. If your blood pressure is still high after checking it multiple times, then try out my top five recommendations to control your blood pressure below.

1. Lose weight- 

• It is amazing what a few pounds can do to control your blood pressure. If you were to lose one kilogram, you could decrease both your systolic and diastolic blood pressure by approximately 1 mm Hg. To lose one kilogram, you would have to create a caloric deficit of 7,700 calories. Creating this caloric deficit can come from exercising. However, the easiest way to decrease your calories would have to come from your dietary regimen. Therefore, finding a diet that you can adhere to is imperative. Keep in mind the estimated time to burn a pound of body fat can take 8 to 12 hours while substituting a 20-oz bottle of regular cola (240 kilocalories) with water takes one second. If you make wise choices such as this consistently, then 7,700 calories can be achieved quickly.

2. The DASH Diet- 

• The Dietary Approaches to Stop Hypertension (DASH) diet was promoted by the National Heart, Lung, and Blood Institute to control or prevent high blood pressure. The DASH diet is backed by multiple studies and is practiced in clinical settings by registered dietitians. If you were on a 2,000-kilocalorie diet, the table below would be your dietary recommendations per day based on food groups.

• As you can see there are various options available for each food group to find more options, please follow this link https://www.nhlbi.nih.gov/health/health-topics/topics/dash. If you currently are not near the aforementioned recommendations, it is important to make gradual changes first, as the DASH diet is high in fiber. If your fiber intake is not near the adequate intake of 14g/1000 kcal recommendations, you may deal with minor short term gastrointestinal issues such as bloating and diarrhea. Therefore, adhere to these recommendations slowly and progressively.

3. Reduce Stress

• When you face emotional discomfort during a stressful situation, the body releases hormones into the blood that make the heart pump faster and constrict blood vessels. Over time, chronic stress along with being overweight and a poor dietary regimen will lead to hypertension. If you want to reduce your stress and control your blood pressure, then being proactive and self-aware is paramount. In my experiences, I believe the best way to mitigate stress is never to expect anything from anyone and always give more than you receive. When we expect someone or something to give us something of value, then we have the possibility of disappointment and stress from our expectations. However, if you have no expectation, then the possibility of disappointment and stress are attenuated. It is straightforward but often never practiced because it is human nature to expect a favor or something of value from others based on what you have done for them. Therefore, be mindful of your actions and give more than you receive. Often this will mitigate stress and manifest strong relationships amongst the people you see every day and the people you see periodically. Over time, these relationships established can be of value to you somewhere down the line.
• If you are mindful of the principles mentioned above and still suffer from stress, you will be glad there are several other options. The first of which is to take a few steps back and relax.

1. 1. 1. Focus on one task at a time and concentrate on things you can control rather than the ones you cannot. 
      2. Try aromatherapy! For some, the aroma of the natural oils extracted from flowers, bark, stems, leaves, and roots can enhance your psychological and physical well-being.
      3. Try Yoga! Yoga combines physical poses, controlled breathing, and meditation or relaxation to help people reduce stress. If you are lucky, you may even have instructors at your local fitness center who use both aromatherapy and yoga to decrease your stress levels.

4. Review Your Supplements

• If you were to look at your supplements right now, odds are one or more of your supplements will state not to take the product or consult with your physician if you have high blood pressure. In my experiences, these statements were often ignored for one because I was young and two because all I cared about was crushing my workout. However, as I have become older, I become mindful of specific ingredients such as my overall consumption of caffeine and to a lesser degree creatine. Although most individual supplements do not contain an excess of caffeine and creatine, you should be aware of your daily intake of these compounds. Many people often stack pre-workouts, intra-workouts, and post-workouts. As a result, your overall intake of ingredients accumulates. Therefore, being mindful is imperative. About 400 mg of caffeine a day is safe and will not affect your blood pressure. However, some people are genetically predisposed to hypertension, so be proactive and prudent with your caffeine intake if you fall into this category. As for creatine, if you have high blood pressure, you should talk to your physician to get his or her recommendations. If you do not have hypertension, then you can be liberal with your creatine intake.

5. Quit Smoking

• Smoking is the number one cause of preventable deaths in the United States. Smoking is a major independent risk factor for cardiovascular disease which includes hypertension. I have always believed it takes 21 days to build a habit and 21 seconds to break a habit. However, in the case of smoking, I think going “cold turkey” is not a good idea. To quit smoking, you need to take gradual steps to cut down before eliminating it all together. You may also want to change your habits as well. We have often heard we are creatures of habit, therefore, if you want to stop smoking you need to substitute whatever triggers you to smoke with different activities such as playing basketball, getting a deep tissue massage, or jogging. In my experiences, being self-aware of my addictions and what triggers them has enabled me to be proactive and replace my abdication with something of value to my health and my mind. Therefore, make sure to prioritize your health and control your blood pressure, after all, you only have one life.

Written by

-Robert E. Salazar, MS, RDN, LDN

• Wear-and-Tear Theory: Speculates our longevity is determined by the wear and tear of the damages we cause to our cells, tissues, and organs.
• Free Radical Theory: Thinks our longevity is based on the accumulated, random damages caused by oxygen radicals which slowly cause cells, tissues, and organs to stop functioning.
• Crosslink Theory: Describes how with time proteins, DNA, and other structural molecules in the body will make inappropriate attachments, or cross-links, to each other, leading to decreased mobility, elasticity, and cell permeability.

If we think critically about these theories, there are a few things they have in common, one of which is our ability to mitigate the accumulated damages we cause our body by living an unhealthy and sedentary life. Currently, there are several strategies used to augment our longevity and reduce the inevitable deterioration of our body from aging. Herein, I will discuss the top five strategies used to increase your longevity, promote your well-being, and decrease the adverse effects of aging.

Nutrition

• Nutrition is by far the most imperative variable to address to improve your well-being and mitigate the harmful effects of aging. If you were to google the top ten causes of death nine out of the ten results are preventable with a prudent dietary regimen. Accidents are the only outlier. Therefore, if you do not have a prudent dietary regimen, your quality of life will deteriorate as your risk for hyperglycemia, hypertension, dyslipidemia, and among several others increase. In the literature, there has been one rule called the “1 Percent Rule of aging,” which means after the age of 30 an individual’s organ system is expected to lose approximately 1% of its function each year. Therefore, if you follow a poor dietary regimen, are obese, have high blood pressure, and high amounts of fat and sugar in your blood it is further likely you can lose more than 1% of your organ systems function each year.
• So, with this in mind, I will tell you what you should do to augment the value of your nutritional regimen. The 2015-2020 Dietary Guidelines for Americans conveyed through MyPlate is a great example. MyPlate is the image of a plate that is composed of 40% of vegetables, 30% of grains, 20% of protein, 10% of fruits and is accompanied by a smaller circle representing dairy. These guidelines are appropriate for the majority of the population. MyPlate is designed to meet the daily fiber recommendations by providing nutrient-dense foods such as fruits and vegetables and recommending people to consume half their grains from whole grains as well. Whole grains contain soluble and insoluble fibers which can help individuals reduce cholesterol levels and promote healthy bowel movements. Additionally, MyPlate also recommends lean meats and low-fat or reduced-fat dairy products, which allow people to decrease their saturated and trans-fat intake as well as reduce their risk for cardiovascular disease. Therefore, by adhering to MyPlate recommendation, you will not only reduce your caloric intake and risk for chronic diseases but also consume various nutrient-dense foods to promote your well-being.

Exercise

• According to the Physical Activity Guidelines for Americans 2 hours and 30 minutes of moderate-intensity aerobic activity (i.e., brisk walking), every week and muscle-strengthening activities on 2 or more days of the week are recommended to improve the health of an adult. Similar results can also be obtained if you complete 1 hour and 15 minutes of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week. Therefore, if you want to increase your longevity and the quality of the years you live, abiding by these recommendations are necessary. However, if these recommendations are easily obtainable, feel free to challenge yourself by increasing both activities on a weekly basis.

Hormones

• Dehydroepiandrosterone (DHEA) is steroid prohormone produced by the adrenal glands and transformed in target tissue through intracrine mechanisms to androgens or estrogens. When compared to young adults, the elderly have 10%–20% less plasma DHEA by the age of 70. DHEA has been known to support proper intrinsic physiological functions. DHEA has a positive relationship with skeletal muscle mass and strength, mobility, and bone mineral density. However, low levels of DHEA have been associated with depression symptoms, higher risk for erectile dysfunction in men, and low sexual responsiveness in women. In the United States, DHEA is sold over the counter, and some people even regard it as the fountain of youth. As mentioned earlier DHEA, is a hormone regulator, therefore, it maintains hormone equilibrium and mitigates the risk of age-related chronic diseases. If you know you are low in DHEA, this may be another anti-aging strategy you can supplement.
• Testosterone is another fascinating hormone because it plays a prominent role in the development of male reproductive tissues, as well as promoting skeletal muscle size, bone size, and body hair growth. Unfortunately, low testosterone has been associated with low muscle mass and strength, mild cognitive impairment, and Alzheimer’s disease. To treat people with low testosterone physicians have used testosterone replacement therapy. This form of treatment has been beneficial for people with sarcopenia, low bone density, and poor cognitive function. However, although there are various benefits of testosterone replacement therapy, it can cause polycythemia. People can expect higher levels of hematocrit in their blood and should, therefore, be monitored periodically by their physician to assess hematocrit levels.

Retinol and Hyaluronic Acid

• Naturally, as we age, our skin faces multiple obstacles both intrinsically and extrinsically. The aesthetics of our skin can be influenced internally by genetics, cellular metabolism, hormones, and metabolic processes. On the other hand, it can be influenced externally by chronic light exposure, pollution, ionizing radiation, chemicals, and toxins. Both can augment the effects of aging and deteriorate our skin. Currently, the market has various skin products available; herein I will discuss the effects of retinol and hyaluronic acid on skin moisture and texture. When compared to retinoic acid, retinol has been shown to reduce erythema and skin irritation. Further, retinol has the capability to inhibit UV-induction, promote collagen synthesis, and induce epidermal thickening. As for hyaluronic acid, this compound has a unique capacity in retaining water. This characteristic is important because as we age, we naturally lose skin moisture. If you are searching for anti-aging skin products, remember to look for these two ingredients (retinol and hyaluronic acid) as they will allow you to obtain or maintain a more youthful appearance.

Emotional Intelligence

• What is emotional intelligence?  Emotion intelligence is your ability to understand and manage your emotions and the emotions of others. If this sounds familiar, you probably heard about this in your leadership course in school or by your employer. However, how can this be used as an anti-aging strategy? Well, as you get older it is inevitable many of the people whom you love will eventually pass away. This is the unfortunate fact of life that can lead people to depression or self-harm. If you ever want to see regret in people’s eyes after they have lost a loved one or failed to connect with one, then I suggest you go to your local nursing home and talk to some of the patients about life and regrets. All too often, the failure to communicate emerges as the root of all evil. Unlike the previous strategies which focused on the longevity, this anti-aging strategy focus on the value of your life and the people you communicate. You see, emotional intelligence has five components that play an integral part in everyday life. These components include self-awareness, self-regulation, motivation, empathy, and social skills.

1. 1. 1. Self-Awareness is your innate ability to know and understands your character, feelings, motives, and desires.
      2. Self-Regulation is your ability to control and manage your emotions at the opportune time.
      3. Motivation includes your innate desire to accomplish and excels in a particular task.
      4. Empathy is your genuine awareness to respond to the needs and feelings of others appropriately.
      5. Social Skills is your ability to communicate with others. This component can be seen as your skills to diffuse a situation or persuade and motivate others to achieve a specific goal.

• As you reflect on these terms, understand some of these will come naturally, however, others may need to be sculpted and mastered throughout your life experiences and practice. It is my opinion that people with an elevated level of emotional intelligence live a higher quality of life than those who do not. I encourage you to be cognizant of these components and convey this information to others in order to increase your emotional intelligence. Constant feedback is mandatory to understanding yourself and the feelings of others. I believe, by doing so, you will be able to communicate well with your family, friends, co-workers, and even the strangers you see in public. When you can understand your emotions and the emotions of others, you will not only increase the value of the years you live, but you will also increase the value of the years your friends and family live. Therefore, make a habit of applying the five components to master them and increase your level of emotional intelligence. If you do so, you will build better relationships that you will not regret and actually live life rather than just go through the motions and miss social opportunities.

Written by

-Robert E. Salazar, MS, RDN, LDN

To use high-intensity interval training, you first need to determine your max heart rate. One can easily calculate their max heart rate by using the following formula, 220-age. Therefore, if you are 20 years old, your max heart rate would be 200 because 220-20=200. Now, that we have an example, there are multiple heart rate zone training methods you can apply to your exercise program. Each zone is typically categorized by a percentage of your heart rate and uses different energy sources. In my personal experience, using high-intensity interval training while monitoring my heart rate has achieved the best results, especially when I implement these exercises with a heart rate monitor. These heart rate monitors come with a strap you place around the bottom of your chest and a watch. These devices allow you to input your information, determine your desired heart rate, and can also calculate the calories you expend. Some popular brands available at your local Best Buy or Academy Sports + Outdoors include Polar and Garmin. If you are using a heart rate monitor while on the treadmill or elliptical, you would be glad to know the cardio machine will read your heart rate automatically. There will be no need to wrap your sweaty hands around the heart rate sensors to know your heart rate. This is often seen as an inconvenience as it disturbs your cardio session. Using a heart rate monitor is more efficient and mitigates any disruptions during cardio. Now that we have this covered we can explore the three heart rate zones that can be used in your high-intensity interval training program. I have also given examples of how each zone feels just in case purchasing a heart rate monitor is unfeasible.

As you can see from the example, your heart rate increases as you progress through each stage. So, if you are 20 years old with a maximum heart rate of 200 then your Zone One heart rate would be 130-150, Zone Two would be 160-170, and Zone Three would be 172-180. If you know this information, then you can apply low, medium, and high-intensity interval training to your exercise program. Currently, there are various variations of interval training available; I will give you one example you can apply to your training regimen as well as an alternative. 

First warm up for 5-10 minutes in Zone One, if you are wearing a heart rate monitor you will see your heart rate pop up on the cardio machine screen. Now, after you feel loose and are ready to go, you can increase your heart rate to Zone Two and keep it there for approximately two minutes. Bear in mind if you are out of shape you will notice your heart rate sky rocket, and if you are in the best shape of your life, you will notice how hard it is to increase your heart rate. Therefore, be self-aware and maneuver the resistance and incline settings to your cardio machine appropriately to meet your desired heart rate. Now, when the two minutes expire you will need to increase your speed or the resistance of the cardio machine to enter Zone Three. You will stay in Zone Three for one minute. At this stage, the level of difficulty is almost at a max; you will be working at an intense level which is not sustainable for the average person. After, this stage your goal should be to decrease your heart rate within one minute to Zone Two. This step will be difficult if you are not in shape. Take two minutes or three if needed. Your last step before you can repeat the whole process again would be to decrease your heart rate to Zone One. If you are having difficulty reaching Zone One after completing this interval, there are other training regimens you can apply to improve your cardiorespiratory fitness.

If you need an alternative running program, keeping the heart rate between Zone One and Two should be prioritized to build your foundation. Bear in mind the following example can be used for elite athletes who need a low to moderate-intensity interval day. Similar to the aforementioned example, a 5-10-minute warm-up under Zone One will start the session. Next, you will need to increase your rate to Zone Two for one minute then gradually decrease your heart rate to Zone One for another 5 minutes before completing the interval again. The number of intervals you will complete will be dependent on your cardiorespiratory fitness, keep in mind you should finish your cardio session at Zone One. On a side note, if you are an elite athlete this alternative running program can easily be applied to your endurance level by just increasing your heart rate to Zone Three at each interval rather than Zone Two.

Overall, using high-intensity interval training is a great way to add variety to your training program. However, it is not for everyone; there are alternative to this method such as the moderate-intensity interval example mentioned above. If you are not an elite athlete using this method should be prioritized before diving into advanced interval training programs. Doing so will improve your running form and mitigate the risk of orthopedic injuries such an ankle, knee, or hip injury. Therefore, be self-aware and prudent when applying these training methods to your cardio sessions. 

Written by

-Robert E. Salazar, MS, RDN, LDN

One of the downfalls of social media’s ability to market supplement companies is the saturation of the supplement industry. You see a lot of these companies sprout at bodybuilding expos yearly and by the next year vanish, or if they are lucky, they stick around for a few more years. Various people, including myself, advocate for entrepreneurship and for people to live their dreams by creating their company. However, to be successful in the supplement industry, you have to provide value to your consumers. Countless companies who benefit from social media outlets hurt the business of the supplement industry by proving quantity rather than quality products. Even though some companies have the great work ethic to launch their products and establish their brand, if their product lacks the proper ingredient composition to produce results and taste well at the same time, then the company will likely not be around for much longer.

Now, for prudent and respectable supplement companies, the impact of social media can be beneficial, however, if they are not proactive then it can be detrimental. In the past few years various companies have emerged and as a result, have made the incoming revenue unpredictable and inconsistent. For this reason, now more than ever, supplement companies are now mindful of who they sponsor and their athlete’s reputation. Whomever the corporation chooses at their athlete, it is imperative for him or her to be active and engage with fans to establish a lucrative atmosphere that not only promotes the company but themselves as well. As the supplement industry has evolved, it has become evident that an athlete is not a trophy wife. Athletes must pull their end of the contract to be of value and produce for themselves as well as the company. If the commitment is not present, then their value decreases and the athlete becomes nothing more than a lagging muscle within the company.

Sponsored athletes need to be mindful of networking and establishing great relationships amongst athletes in their industry. Social media has allowed athletes to interact amongst each other and collaborate to develop or promote their brands. However, these interactions or relationships can create several drawbacks. Sponsored athletes and supplement companies are easily accessible to not only their fans but the fans of other athletes as well. If relationships among sponsored athletes and their fans take a turn for the worse, then social media warfare is inevitable. As a result, blemishes emerge not only on the athlete but on the supplement company he or she represents. In the 20^th century, this would not have been an issue but as the supplement industry has evolved the impact of social media has been felt. Those who follow the bodybuilding/supplement industry understand the repercussions of an Order 66, fake weight claims, and racist comments. Therefore, being proactive, consistent, and honest is imperative to establish a loyal fan base that respects the athlete and the supplement company he or she represents.

Overall, the impact of social media on the supplement industry is both positive and negative while favoring those who are proactive and adapt to the constantly evolving industry. Supplement companies who are not tech savvy or do not use social media are at a disadvantage as the targeted market has developed a new ideology. Many of the consumers today receive their information from Facebook, Instagram, YouTube, Twitter, and Snapchat. Those who are unaware of this will lose in the industry. In the foreseeable future, this trend will likely continue, however, new trends are always emerging, therefore, it imperative to be attuned to the targeted market to develop new strategic plans to reach the consumer and win in the industry.

By: Robert E. Salazar MS (candidate), RDN