⭑ Research - your first COVID experience shapes your future ones ✔
⭑ Healthier gut lining ✔ Is Aloe Vera juice the key?
⭑ Dietary collagen is incorporated into our body ✔ What's the best source?
⭑ The YTW exercise will relieve neck pain and strengthen your shoulders ✔

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

Daylight saving.

Yes, folks, here down under, summertime strikes on the East Coast this weekend, and the curtains are about to fade more for the next six months, or so we are led to believe.

Suddenly daylight saving has become another cause, with people arguing about the pros and cons for our health.

Russia has 11 time zones, while China has 1. This means that the majority of people in the world's second-most populous country live in "daylight saving" or "daylight deficit". I don’t believe that the Chinese are less healthy or more crazy than the Russians.

The great news about dietary collagen is that our body can transform it into internal collagen and repair our skin, knees, and hair—see item #3.

I heard a story at a dinner that instantly converted me to drinking Aloe Vera juice. But there are some important caveats — see Item #2.

We know that our immune systems weaken as we age. If your first COVID-19 infection was severe, you need to pay more attention to keeping your immune system in top shape—see Item #1 below.

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01 Severity of Your First Infection Predicts Later Severity

New research has found that if you had a severe initial COVID-19 infection, you face greater risks if reinfected than people who initially had milder reactions

For reasons that are not yet clear, scientists found that the severity of the first infection influences how the immune system reacts to subsequent exposures to the virus.

People who initially had severe infections appear to develop a less effective immune system response during reinfections.

Conversely, those with initial mild infections appear to have a more robust and adaptable immune response when facing reinfection.

⇒ Potential health risks accumulate with each reinfection. Your body's immune system may become increasingly overwhelmed, especially if prior infections were severe, leading to greater chances of experiencing serious symptoms or complications.

What this means for you: Covid or no Covid, doing the best to maintain a healthy immune system will play a large role in your potential health span. The big three principles to follow are:

1. Balanced Nutrition: A diet rich in fruits, vegetables, whole grains, and lean proteins.
2. Regular Exercise: Aerobic and strength training exercises will enhance your immune system's resilience.
3. Adequate Sleep: Adequate and restful sleep is critical to recovery and your immune system response.

⇒ Most smart watches measure your Heart Rate Variability (HRV). It's worth tracking as a higher HRV indicates greater adaptability and resilience, which correlates with a more robust immune system capable of responding to infections and stress more effectively. In contrast, low HRV suggests higher stress levels or immune suppression, meaning you are less metabolically able to fight off infections​.

Related: ​As You Age Pistachios Can Help You Sleep Better​​​​​​​​​​​​​​​

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02 Aloe Vera Juice for a Healthier Gut Lining

I'll preface this with, "Please consult with your health professional before acting on this advice".

I've started taking Aloe Vera juice daily, 50ml morning and night.

At a business dinner 10 days ago, I met a 35-year-old who suffered from dire gut inflammation and stomach ulcers when aged 23. The cure of last resort then was a vagotomy - severing parts or the entire trunk of the vagus nerve.

The effects of a vagotomy are uncertain; it may or may not address the root cause. On the other hand, the adverse effects are more certain, including chronic nausea, vomiting, bloating, discomfort after meals, diarrhea, cramping, dizziness, fatigue after eating, and chronic abdominal pain. These issues can have significant adverse effects on your mood and behaviour.

My contact opted out and instead consulted with an integrative medical practice, e.g. one that combines complementary and alternative medicine practices with conventional medicine.

Within two years, he perfected a lifestyle that eliminated his gut problems and continues to do so today.

⇒ He credits Aloe Vera juice for getting him on his initial road to recovery.

What this means for you: Medical research associates Aloe Vera juice with a reduction in gut inflammation, better digestion, and better blood sugar control - the latter is particularly important for diabetics.

However, the research is limited - there is not much of it.

Some research highlights concerns about gastrointestinal irritation and potential toxicity with long-term use. There have been reports of adverse effects like diarrhea and electrolyte imbalance when Aloe vera is consumed in excessive amounts.

This is why prolonged use of Aloe vera juice should be done cautiously, under medical advice.

My contact recommended taking 50ml morning and night for 2 months, then a one-month break, and then taking it in a sequence of one month on, one month off.

Given the crucial role the "gut-brain axis," the bidirectional communication network between the brain and the digestive system, plays in our longevity and neurological health, I am willing to experiment with aloe vera, as advised.

Pro tip: I searched for high-quality cold-pressed juice from the inner leaves (less likely to have pesticide) and 99% pure. Amazon has a good selection.

Related: ​Drink This Many Cups Of Coffee Daily For Better Health​​​​​​​​​​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 Understanding Collagen: Types, Sources, and Benefits

I usually recycle every roasted chicken into a collagen-rich soup with vegetables and barley. But it is quite labour-intensive. I wondered if there was an easier way to consume collagen daily?

My reason is that there is research-based evidence suggesting that dietary collagen can support the regrowth and synthesis of collagen in our body, especially in our skin, joints, and bones.

How about buying cooking gelatine as a cost-effective source?

Not quite so fast, as it turns out that it lacks hydrolysed collagen, the type we most effectively absorb. And I discovered that there are different types of collagen!

I'm looking for the best one for my joints, especially in the context of running.

While there are apparently 28 types of collagen, Types 1, 2, and 3 are the most significant.

Type 1 Collagen is primarily found in marine and bovine sources. It enhances skin elasticity, reduces wrinkles, strengthens hair and nails, and improves bone density.

Type 2 Collagen, sourced from chicken collagen and bone broth, can rebuild cartilage structure in joints. This type is great for older athletes or those with arthritis.

Type 3 Collagen is often found alongside Type 1 in bovine collagen. It helps skin structure, elasticity, and cardiovascular health by maintaining the health of our blood vessels, especially their elasticity, hence lowering blood pressure.

⇒ I'm focused on Type 2 (for my knees).

What this means for you: If you wish to take advantage of dietary collagen's ability to rebuild your metabolic collagen, choose your type or get a multipurpose powder and try it.

Keys: Make sure it is hydrolysed, and check its primary sources and the percentage of the primary sources in the product, e.g. marine, bovine (cows), chicken etc.

⇒ I found a 100% Chicken product on eBay from Bulk Supplements, which is currently shipping to me.

Related: Avoid Ankle Injuries And Gain Balance Better With These Four Everyday Simple Exercises​​​​​​

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04 The YTW - Relieve Neck Pain, Better Posture

Our exercise of the week is... the YTW.

The YTW exercise is great after using your computer for too long. It helps strengthen your upper back muscles, reduce neck tension, strengthen your shoulder joints, and make your shoulders more flexible.

AND, the YTW can help prevent injuries related to poor posture and muscle imbalances. How?

Strengthening the muscles between your shoulder blades helps prevent injuries by restoring muscle balance and improving your scapular stability, which is essential for proper shoulder function.

This enhanced strength encourages better alignment of your spine and shoulders, reducing stress on your joints and soft tissues. Additionally, stronger muscles enable more efficient movement mechanics, making you less susceptible to injuries during daily activities or exercise.

⇒ This simple exercise gives you a lot of bang for your buck.

What this means for you: Check this link for a clear illustration and explanation of the YTW.

1. Stand upright in a neutral position.
2. Y Position: Raise arms to 135 degrees and squeeze shoulder blades together. Hold for 3-5 seconds.
3. T Position: Lower arms to 90 degrees, rotate thumbs out, and squeeze shoulder blades. Hold for 3-5 seconds.
4. W Position: Keep arms at 90 degrees, bring them back into a slight W shape, squeezing shoulder blades. Hold for 3-5 seconds.
5. Repetitions: Repeat all three movements 3-5 times.
6. Stop if any movement causes pain and adjust as necessary.

⇒ Try setting a timer when working at the desk and do one slow rep of the YTW every 25 minutes.

Related: ​​​​​​​Shining Light On Infrared Therapy - It Helped Unlock My Shoulder​​​​​​

Thanks for reading!

P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME.

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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