Articles on Health and Longevity

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The Soy Dilemma</a>
Adrian Marcus Adrian Marcus

The Soy Dilemma

Soy is a legume that is often considered a good alternative to meat. It is a food very rich in protein and a great source of vitamin C, calcium, iron and folic acid. It is also relatively low in carbohydrates but high in fibre. But how good is it for you anyway?

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Your Guide to Sunscreen</a>
Adrian Marcus Adrian Marcus

Your Guide to Sunscreen

As the Southern hemisphere is approaching the peak of summer, many are just about to embark on their highly anticipated holidays. In the last week’s article, we discussed how tanning works and highlighted the fact that you should build up your tan gradually if you are planning an extended sun exposure.

Most people put on sunscreen for protection from harmful UV radiation and to reduce the risk of cancer. At least that’s the popular belief.

Let’s explore how safe sunscreen use is, what types are out there and how to use it.

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Sun Exposure and Tanning</a>
Adrian Marcus Adrian Marcus

Sun Exposure and Tanning

As the legendary surfer, Laird Hamilton puts it, over the last few decades we have become the first culture in human history to fear the sun. All other cultures have not only embraced it but worshipped it. He actually shuns all sun-protective measures and trusts his body to protect him the best way it can.
I would add a word of caution here. No other culture travelled so far out of their location of genetic origin, we never had our ozone layer as damaged as we do today, and our diet has never been as poor and toxic as it is for the majority of the population. So caution and moderation are still advised.

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The Health Benefits of Chocolate</a>
Adrian Marcus Adrian Marcus

The Health Benefits of Chocolate

Dark chocolate can be an important player in your health journey since it is high in healthy fats, low in sugar, and loaded with a potent mix of antioxidants and minerals. To top it up it contains many mind-altering psychoactive compounds, caffeine just being one of them.

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How to Boost Your Immune System</a>
Adrian Marcus Adrian Marcus

How to Boost Your Immune System

Everything you put in your body has some effect on your immune system. The dos are just as important as the don’ts. A healthy and clean diet free of pro-inflammatory processed foods is key. Create a stress-free environment and put your body through regular bouts of intense stress like exercise and hot and cold exposure. And always allow time to rest afterwards. And don’t underestimate the importance of consistent good quality sleep.

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How Your Immune System Works</a>
Adrian Marcus Adrian Marcus

How Your Immune System Works

The immune system is a complex network of organs, cells and proteins that defend the body against infection, whilst protecting the body's own cells. As the saying goes, ‘fix the roof while it’s sunny’, you don’t want to wait until you’re sick to start working on strengthening your immune system.

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The Importance of Foot and Ankle Mobility</a>
Adrian Marcus Adrian Marcus

The Importance of Foot and Ankle Mobility

The importance of your foot and ankle strength and mobility is far-reaching. It heavily affects your posture, stability and the economy of energy expenditure throughout all your daily activities. If foot and ankle strength are compromised, compensations occur, which inevitably leads to chronic pain and injuries somewhere else in the body, usually the neck and lower back.

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The Effect of Lifted Heels</a>
Adrian Marcus Adrian Marcus

The Effect of Lifted Heels

When you wear lifted heels, they shift your body’s centre of gravity forward. This creates a chain reaction of events to pull you back in alignment and prevent you from falling on your face. The Achilles tendon is shortened, which causes the calf muscles to flex increasingly. Hamstrings are locked in an eccentric position, while an excessive curvature in the lower back with the pelvis tilted forward makes the buttocks stick out. This tension creeps up the chain all the way to your neck, leading to the fairly ubiquitous complaint of a tight neck. The higher the heels the greater the effect.

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The Power of Mycelium</a>
Adrian Marcus Adrian Marcus

The Power of Mycelium

The invention of plastics has been one of the greatest chemical successes of the 20th century, but it came at a high cost that is choking the planet. Alternative solutions like mycelium, a hair-like structure of a fungus, can be grown to produce a product that can be moulded in various shapes. It could at least partially replace styrofoam, while many other applications are equally appealing. It is 100% biodegradable and a nutrient for soil and plants.

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The Five Supplements Anyone Should Consider Taking - Part 5 - Zinc</a>
Adrian Marcus Adrian Marcus

The Five Supplements Anyone Should Consider Taking - Part 5 - Zinc

Zinc is a ubiquitous mineral, crucial for keeping us alive, yet it often goes unnoticed. With a good variety of fresh, local foods, we can easily obtain sufficient levels. However, supplementation might surprise you with the positive effects on your energy levels and immune system support.

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The Five Supplements Anyone Should Consider Taking - Part 3 - Creatine</a>
Adrian Marcus Adrian Marcus

The Five Supplements Anyone Should Consider Taking - Part 3 - Creatine

Creatine might not be what you expected to see on a list of top five supplements for anyone. Yet, it is a fantastic product that will give you a good bank for your buck and it is found to be safe for general use.
It has many health benefits and provides strength, performance and cognitive improvements. I consider it my favourite supplement and I’m very glad to see it is gaining popularity even among non-athletes and the elderly.

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The Five Supplements Anyone Should Consider Taking - Part 2 - Vitamin D</a>
Adrian Marcus Adrian Marcus

The Five Supplements Anyone Should Consider Taking - Part 2 - Vitamin D

Safely spending enough time outside in the sun is our best bet to maintain adequate vitamin D levels, yet, depending on your location and age, it might be really hard in winter. This is why regular monitoring of this important hormone and supplementing when necessary is crucial for our health and longevity.

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Is Sustainable Fashion a Myth?</a>
Adrian Marcus Adrian Marcus

Is Sustainable Fashion a Myth?

In the past 30 years, the fashion industry has become one of the most successful and at the same time most destructive on the planet. Just like fast food, the endless craving for quick and cheap satisfaction only begets more cravings for the same. It is not only the power of marketing that drives people to buy more, it is also the pervasive mentality that people can afford to buy new stuff, hence the effort to take care of clothing or to mend it is redundant. Where does this leave us?

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The Dark Side of Dark Chocolate
Adrian Marcus Adrian Marcus

The Dark Side of Dark Chocolate

There are benefits of daily consumption of dark chocolate such as its antioxidant properties, minerals, healthy fatty acids and psychoactive compounds such as caffeine. However, scientists recently measured heavy metal content in various dark chocolates and the results called for serious reconsideration of how much of this healthy snack we should consume.

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Can You Have Too Much Protein?</a>
Adrian Marcus Adrian Marcus

Can You Have Too Much Protein?

In a nutshell, consuming excessive amounts of protein promotes growth. That is great and we need periods of growth. But with the growth of good cells, the “bad” ones grow too and ageing is accelerated.
A good balance of anabolism (the synthesis of molecules) and catabolism (the breakdown of complex molecules) is required for a long and healthy life.

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Finally! A Pill to Replace Exercise!!</a>
Adrian Marcus Adrian Marcus

Finally! A Pill to Replace Exercise!!

Resistance exercise is a powerful way to combat these losses and prevent conditions like sarcopenia (muscle loss) and osteoporosis. However, there are situations where exercise may not be possible, such as in patients with dementia or during temporary bed rest after a hip fracture.

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Effects of Exercise and Diet on Osteoarthritis
Adrian Marcus Adrian Marcus

Effects of Exercise and Diet on Osteoarthritis

Osteoarthritis is not an inevitable part of aging or a consequence of exercise or movement. In fact, movement is one of the best things for our joints, and exercise is one of the most effective treatments for early to moderate OA.

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The Strong Connection Between Metabolic Health and Joint Health</a>
Adrian Marcus Adrian Marcus

The Strong Connection Between Metabolic Health and Joint Health

Osteoarthritis is a common condition today. It is often referred to as "degenerative" or "wear and tear" arthritis, but this label is misleading. It is better understood as a metabolic disease that impairs the tissue's ability to produce and use energy. We should always take a multimodal and holistic approach to healing and be our own health advocates. Optimizing metabolic health to support all aspects of health, including joint and musculoskeletal health, and to support healing and regenerative capabilities, is crucial.

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