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When you go to a restaurant, where the sugar shaker used to be, there is now a small square container of multicolored packets, each with a different type of sweetener. If you immediately reach for that little blue packet, aspartame, you might want to rethink that decision. While it may seem like a good idea to cut out calories using artificial sweeteners, it seems there are side effects that also come with that benefit.

Watch out diabetics, aspartame may be working against you.

Obesity is the leading cause of preventable deaths and has become an epidemic. Why not use every trick in the book to help prevent it? Sometimes, the preventative has unintended consequences and that seems to be true of aspartame. Aspartame can increase the potential for insulin resistance, a precursor to diabetes and a condition that makes weight loss even harder. It can also help people to have a larger waist circumference, an unhealthy indicator.

Inflammation is linked to serious conditions, just like sugar, aspartame makes it worse.

You might be dodging those calories in sugar, but you aren’t dodging the inflammation effect it has. Just like other processes, such as the fight or flight response, inflammation is necessary. However, when it’s chronic, it ceases to be a good thing and becomes a health issue. It can lead to serious conditions that are lethal, painful or both. Inflammation has many faces. It can mimic an allergic response. On the other side of the coin, if you’re allergic to aspartame, it can increase inflammation. Inflammation plays a role in heart disease and cancer. There are direct links between aspartame and rheumatoid arthritis.

Are you getting migraines or just feeling blue?

There are studies linking aspartame to mood disorders. One study showed that when individuals consumed aspartame for at least 8 days, they showed more signs of irritability and had negative mood swings compared to those that never consumed aspartame. Other studies showed that aspartame might be a cause of blurry vision, migraines, dry eyes and even may deteriorate cognitive functioning.

If you’re sensitive to aspartame or the methanol in it, it has been known to cause seizures. In fact, up to 30% of the non-epileptic seizures are due to it. The FFA suggests pilots avoid it, since it also can cause problems at higher altitudes.

Inflammation can occur throughout the body, including the gut. Aspartame can cause gut inflammation. Gut inflammation can make weight loss even more difficult to accomplish and affect nutritional absorption.

Aspartame can interfere with hormone levels. It can disrupt the balance of ghrelin—the hunger hormone—and leptin—the one that makes you feel full. It diminishes leptin and increases ghrelin.

There are a variety of results, both positive and negative, relating to aspartame and its link to cancer of the colon, blood and intestines. There are also studies that show it can negatively affect metabolism.

Clients at Next Level Fitness in Irvine, CA, often ask about the benefits of having a good balance of omega 3 to omega 6 fatty acids. While the ration should be approximately four omega 6 to one omega three, the average American diet is anywhere between ten omega 6 to one omega 3 all the way to 50 omega 6 to one omega 3. It’s pretty obvious that something needs to be done to get back in balance. That means eating less food with omega 6 and boosting the omega 3 foods.

Why is it important to have a good balance of fatty acids?

Inflammation flares when you have too much omega 6, so do foul, aggressive moods and aggression. Omega 3 promotes brain health, increases good cholesterol, reduces triglycerides, lowers blood pressure and is basically heart healthy. It helps reduce the symptoms of ADHD, lowers the risk of cancer and so much more. Omega 6 does provide energy for the body, but the truth is, we just eat too much of it. Omega 6 is found in corn and soybean oil, mayonnaise, walnuts, almonds, cashews and sunflower seeds. Since it’s high in foods fried in vegetable oils, eliminating fried food helps lower your intake.

How can you boost your omega 3 through diet?

Some of the same foods that are high in omega 6 are also high in omega 3. Walnuts and sunflower seeds for example are two of them. Walnuts have a ratio of four grams of omega 6 to one gram of omega 3, which is the perfect balance. However, peanuts are at the other end of the extreme, with a ratio of approximately 1700 to 1, so if you are hungry for nuts, go for walnuts or macadamia nuts, which are also good. The best sources of omega 3 come from the sea. Fatty fish, like salmon, mackerel, herring and sardines are extremely high in omega 3.

These veggies also provide omega 3.

Those little mini cabbages, Brussels sprouts, are excellent sources of omega 3. There’s approximately 12% of the daily recommended amount in just one cup. Toss a few in your salad raw or roast them and add. While you’re at it, grind some flaxseed and sprinkle on the salad and put in a few anchovies. Both will boost your omega 3 intake. Flaxseed oil can also be used as alternative to butter.

• Ghee, clarified butter, is high in omega 9, another fatty acid. It has no omega 6 or omega 3, so it won’t disrupt the balance and has a high smoke point. That makes it a good choice for frying and sauteing food.
• Even though flaxseed oil is a good alternative to other oils high in omega 6, it’s not useful for frying food. It has a very low smoke point, where the oil changes composition, losing health benefits in the process.
• Other vegetables, besides Brussels sprouts, that will increase the amount of omega 3 in your diet include kale, broccoli, cauliflower and spinach.
• Your overall mental health is dramatically affected by what you eat. For instance, schizophrenia, bipolar disorder and depression are all positively affected by increasing omega 3 fatty acids.

For more information, contact us today at Next Level Fitness

While the best treatment for aching muscles is normally provided by a massage therapist, massage guns also can bring relief from sore muscles. These devices were first used by massage therapists to help increase circulation and bring aid for pain. They can provide deep relief at home that other types of vibrating machines and foam rollers can’t offer. It’s known as percussion therapy. Today, they’re found in many homes as a quick answer to painful muscles.

Besides muscle pain relief, massage guns can help improve sleep and reduce stress.

It impacts the immune system positively, by increasing blood circulation, which also helps improve overall focus. There are negative effects to bad circulation, like swollen appendages, fatigue, muscle cramps and cold extremities. You can even feel more comfortable lifting heavier and putting more effort into your workout, knowing if it results in muscle pain, the massage gun can help immediately. One study shows that this type of therapy can help improve muscle endurance and power, while decrease the potential for DOMS.

Athletes love massage guns for improving their performance and dealing with post injury care.

The increased circulation helps boost performance and if an injury does occur, the use of a massage gun can help reduce the recovery time. They help enhance flexibility by providing circulation to both muscles and fascial tissue. Whether it’s sciatica, muscle cramps, spasms or soreness, TMJ, low back pain, shin splints or carpal tunnel, massage gun therapy can help.

The design of a massage gun makes them easier to use on your own body.

If you have sore upper back muscles, you can direct the massage gun to help reduce the pain and it’s far easier to use and better than a foam roller. You can direct a family member to use it on the muscles that are sore. Even if they don’t have much hand strength or any massage skills, you’ll still get a good, deep massage. While there are all types of massage guns, some are light enough you can take them when you travel, providing relief everywhere you go.

• You may run the risk of injury or lack of results if you don’t use them correctly. Read the instructions and check online for the proper way to use them. Better yet, learn from your massage therapist.
• You can’t use massage guns on sprains, broken bones and areas of severe swelling. Check with your doctor if you want to use them where you have varicose veins or have conditions like hypertension, rheumatoid arthritis or other conditions.
• Not all massage guns are created equally. Some are better than others. Do your research to make sure you’re getting the most for your money. Some guns that are lower in price are just as good as more expensive ones.
• Always read instructions carefully and avoid using a massage gun on the same spot for more than 20 seconds or if the area turns red. Make sure you’re using the right speed and pressure. If you feel an electric shock-type of pain, stop immediately.

For more information, contact us today at Next Level Fitness

Are you a chronic viewer of TikTok videos? If you are, you’re probably familiar with many of the different challenges. Some are really funny and a blast to try, while others can be quite dangerous. One of the more dangerous challenges is dry scooping. What is dry scooping? It’s taking a scoop of powdered pre-workout mix that is supposed to be added to water or other liquid and trying to swallow it. There are several reasons this seemingly benign activity can be dangerous.

Let’s start with the obvious, choking.

When you add powder to liquid, if you add enough liquid, it mixes into the liquid to make a new liquid. If you don’t add enough liquid, it creates thick sludge or chunks. Those can block your airway. If you accidently inhale the powder, it can go into your lungs and create inflammation and infection. If it blocks your airway, you either do a self-heimlich maneuver, spewing powder everywhere, which again you can accidently inhale, or face suffocation.

The ingredients in protein supplements were never meant to be ingested that way.

Most pre-workout supplements contain caffeine and the concentration is less when mixed with water. However, taking it straight can be the equivalent of consuming all the caffeine in three cups of coffee at once. That can create heart related symptoms, like rapid heartbeat or palpitations. While it just might cause your heart rate to increase for a while, for some, it can be extremely dangerous, especially if you already have a cardiac problem, even one that you aren’t aware of having.

Take pity on your teeth.

Believe it or not, dry scooping too frequently can have a substantial effect on your teeth. Many supplements to take pre-workout are flavored with citric acid that also makes them dissolve easier. While it does add a tangy flavor, when not mixed with fluid and allowing your saliva to dissolve it, it sets on your teeth. As the name implies, citric acid is an acid and can remove some enamel permanently. Unless you’re brushing your teeth immediately afterward, it can weaken your teeth. Do you really think you’ll do that at the gym before you workout?

• Many of the ingredients besides caffeine in pre-workout supplements can create reactions in the body when not diluted, like BCAAs, creatine, beta-alanine and niacin. The reaction can vary by degree and include rashes, shakiness, shortness of breath, and even stroke or heart attack.
• Not all pre-workout supplements are pure. Some are contaminated and dry scooping them only makes it worse. Since the contents aren’t regulated, they may have more of a specific ingredient, which can cause even more problems.
• While pre-workout supplements may be more convenient than bringing a pre-workout snack to the gym and dry scooping may add to that convenience, you’re better off using real food where you have more control over the content.
• If you’re really serious about getting fit, avoid all the childish trends. While some are innocuous, others can be dangerous, but all get in the way of focusing on a great workout and healthy body.

For more information, contact us today at Next Level Fitness

If you have chronic exhaustion and feel tired and weak all the time, always check with your health care professional first. If the doctor says it’s not due to illness, then it’s time to take action. We can help you at Next Level Fitness in Irvine, CA. Sometimes the problem can come from being inactive. Sitting too long can actually wear you out. Take frequent breaks if you’re sitting for long hours and get moving. Stretch, walk or even do mild calisthenics. It all helps to get your blood circulating and boost your energy level.

Is stress causing the problem, by wiping out your energy?

While working hard physically can leave you tired, it’s a good type of tired that lets you fall asleep fast. Mental work and emotional stress can create the same exhaustion and sleep doesn’t come easy, so you never feel completely rested. If your life is an emotional blender, it’s time to take a break. You can get professional help from a therapist if it’s overwhelming or burn off some of that stress in the gym. We can help create a program that will work you hard, burn off the hormones of stress and help you sleep at night.

Maybe you’re tossing and turning at night and not getting quality sleep.

It’s not all about how much time you spend in bed, but also about the quality of your sleep. As mentioned earlier, exercise can help you sleep better, but so can diet. Eating food high in B-vitamins and magnesium can help with stress. If you’re having problems sleeping, certain foods at bedtime can help, such as bananas that are high in magnesium, a bit of honey in tea or warm milk can help. Make sure the room is completely dark and cooler for the best sleep.

Just drink more water.

Dehydration can create the feeling of exhaustion and a bottle of water could make the difference. Dehydration can have many symptoms but feeling weak and tired is definitely one of those. Try drinking a cold, refreshing glass of water and do it every hour or two. You may notice the difference almost immediately. Dehydration can also cause other problems that you might not have considered. It can cause foggy brain, irritability and even mimic signs of dementia. Older individuals are more prone to it, but chronic mild dehydration can also affect the young.

• You may have a problem with blood glucose levels. You don’t have to be diabetic to have this problem. When you eat sugary treats, it sends your energy high and then it plummets a few hours later. Eat more protein and fiber.
• If you didn’t have a doctor check for anemia, do so, especially if you have shortness of breath, digestive issues and pale skin, which are other signs. Increased consumption of foods high in B-12, iron, vitamin C and folic acid help.
• Adrenal fatigue is relatively common. It causes disturbed sleep, aches and pains, weight gain and low immunity. Eat protein, healthy fat and avoid simple carbs, especially those with added sugar. Include basil and other adaptogenic herbs in your diet.
• Are you depressed? It’s not uncommon. Depression can come from stress, poor diet or too much alcohol or the opposite, too much caffeine. Gut health is also important in fighting depression. Try exercise, diet change, or meditation and other relaxation techniques.

For more information, contact us today at Next Level Fitness