Optimize Exercise Naturally
From eNewsletter 11/1/2021
DID YOU KNOW the presence of green spaces near homes and schools is strongly associated with improved physical activity and mental health outcomes in kids? The massive review of data from nearly 300 studies in Pediatrics highlight the important role that exposure to nature plays in children's health. Importantly, some of the data examined the effects for kids from historically marginalized communities and showed that the benefits of nature exposure may be even more pronounced for them. "Access to nature -- and the benefits that come with it -- are a necessity, not a nicety. Unfortunately, not all kids are able to have regular nature contact. This is due partly to urbanization, increased screen time and more sedentary indoor lifestyles," said the authors.
Action Plan Update The following self-help Action Plans have been updated:
Blood Sugar Balance
Safe Breast Cancer Screening
NCI Well Connect Members have access to our entire Action Plan library as part of their paid membership. For non-paid members, they can be ordered at our shopsite.
Food Intolerance Blood Draw Update Our next available Saturday blood draw date for the Biotrition food intolerance test is November 20th.
Text Us If It Is Convenient! We now accept text messages at (847) 498-3422.
Our COVID-19 Vaccine Opinion The document at this link was updated November 1st.
Virus Prevention And Treatment Vaccines will minimize COVID-19 related mortality and hospitalizations, but SARS-CoV-2 is not going away. Moreover, SARS-CoV-2 is not the only virus we fight. There are influenza (flu), norovirus (stomach flu), adenovirus (common cold), and four other coronaviruses (common cold), among others. We highly recommend continuing your immune support. See our Prevent and Fight Viruses 2.0 Protocol.
COVID-19 Condition Monograph For those interested in conventional and integrative treatments for COVID-19 with over 250 references, this is our COVID-19 Condition Monograph.
Post-COVID Syndrome (PCS) If you, or someone you know, has PCS, we provide individualized consultation or our Post-COVID Syndrome Action Plan. Paid yearly NCI Well Connect members can access it for free here.
Have a happy, healthy day! Steve and Bonnie Minsky
In Today's Issue
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Well Connect Feature: Changing the Way We Think About Our Immune System: Part One
Recipe du Jour: Comforting Fall and Thanksgiving Recipes
Mythbuster: When Does Metabolism Slow Down?
Brand Buzz DELETE: Breakfast Bar / Chickpea Couscous
FoodQ: New Treatment for Cravings
Green Lifestyle: Green Space
Wild Card: Anesthetic for Depression
eInspire: Paul Bowles
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Boost Exercise Performance Naturally
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Boost Exercise Performance Naturally
Steve and Bonnie: Based on a comprehensive review and critical analysis of the all existing literature regarding the effects of sodium bicarbonate supplementation on exercise performance, conducted by experts in the field and selected members of the International Society of Sports Nutrition (ISSN), the following conclusions represent the official Position of the Society:
Supplementation with sodium bicarbonate improves performance in muscular endurance activities, various combat sports, and in high-intensity cycling, running, swimming, and rowing. The beneficial effects of sodium bicarbonate are mostly established for exercise tasks of high-intensity that last between 30 seconds and 12 minutes.
Sodium bicarbonate improves performance in single- and multiple-bout exercise.
Sodium bicarbonate improves exercise performance in both men and women.
For single-dose supplementation protocols, the recommended timing of sodium bicarbonate ingestion is between 60 and 180 minutes before exercise or competition.
Long-term use of sodium bicarbonate (i.e., before every exercise training session) may enhance training adaptations, such as increased time to fatigue and power output.
The incidence and severity of side-effects vary between and within individuals, but it is generally low. Using enteric-coated pills is a strategy to minimize the likelihood and severity of side-effects.
This is such an important study. However, we feel that taking sodium bicarbonate WITH potassium bicarbonate is even more advantageous. We have recommended a sodium/potassium bicarbonate supplement for many years now. While mostly used for sour stomach or those with gastrointestinal reflux, we have found it greatly improves exercise performance in our athlete clients. Moreover, it can help anyone get the most out of their physical activity.