What is Rhabdomyolysis (Rhabdo) and how can it be prevented?

Rhabdomyolysis or commonly referred to as rhabdo is a rare condition when the muscle breaks down as a result of severe over-training and overwork. When you’re pushing your limitations hard in the gym through high-intensity workouts, crossfits, or high-intensity workout training, you put your body under severe physical stress and deplete your body of vital and essential nutrients. Without proper hydration and we are going to talk more about Rabdo, how to avoid it and what to do if you find it.

Rhabdo is a rare, but notably serious and life-threatening condition, in which muscle death occurs when muscle cells rupture and contaminate blood flow with proteins. Excessive training and strenuous physical exercise can lead to various symptoms such as muscle weakness, pain, dark brown urine and even kidney damage.

Although rabies is rare, it can happen to anyone, and certain groups are at greater risk than others. One group in particular is endurance athletes and those who participate in crossfit or high-intensity effective training protocols.

Patient athletes, triathletes and marathon runners are at higher risk of developing Rabdo due to severe dehydration, malnutrition and over-training. These training protocols require a more robust training schedule, which puts a high demand on the body, especially for elite athletes.

Easy in proper hydration and high training volume, it is important to avoid rhabdo. Getting all out after a training break, or a break, can increase your risk of rabies. It is important to increase the pacing and volume over time.

Among the more common causes that can cause rabies

  • High intensity exercise and overtraining
  • Severe dehydration which can lead to excessive fatigue and rapid muscle breakdown. Your kidneys cannot dispose of waste without proper and adequate fluid intake.
  • Illegal drugs and alcohol can cause your muscle mass to break down and cause blood poisoning.

Although working out can cause severe injuries, Rabdo can cause severe physical pain, which is outside of the normal muscle pain associated with high-intensity training. If your urine is very dark or brown, it may be a sure sign of rhabdomyolysis.

However, the classic results of muscle aches, weakness, and tea-colored urine may be unpredictable and not always present. Elevated creatine kinase level is one of the best symptoms of muscle injury [R].

If you believe you have rhabdomyolysis, you need to be hospitalized. Fluids and electrolytes will help flush toxins from your system through the veins and will be followed by physical therapy and resistance training to improve strength. Contact your doctor immediately if you show any signs of rhabdomyolysis for possible treatment. Listen to your body, if you have severe muscle pain during or after your workout outside of normal exercise, seek treatment for muscle pain.

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Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that everyone can optimize not only their athletic performance, but also their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

6 Best Supplements for Insomnia

Sleep is an essential biological function that allows your body and mind to reset and recharge. If you don’t get enough sleep, your body will have difficulty working, mental processing will slow down and your body’s hormonal response will be impaired. Insomnia, or sleep quality, affects about 30% of the US population. Studies have shown that certain herbal supplements, vitamins and amino acids, can help reduce the symptoms of insomnia and provide insomnia-based nonpharmacological alternatives that can improve sleep.

Insomnia is defined as sleep disturbance or difficulty in sleep latency, sleep quality, duration of sleep, and frequency of waking. About 40% of sleep-deprived adults have used over-the-counter drugs or alcohol to induce sleep, and approximately one-fourth have used prescription drugs at least once.

Valerian is one of the best studied herbal sleeping pills. Evidence suggests that valerian root naturally increases levels of the neurotransmitter gamma aminobutyric acid (GABA) in the brain. GABA is an inhibitory neurotransmitter, which blocks signals like fear, and triggers anxiety from stimulating neurons, contributing to a calming effect on the body.

Several studies have shown that valerian root can improve sleep quality and sleep latency, or the time it takes to fall asleep with doses between 100-600mg.

A comprehensive systematic review of randomized, placebo-controlled trials investigating the Valerian route to improve sleep quality found that the most reported results were that use of the Valerian route resulted in nearly twice as much sleep delay and sleep quality as the placebo group. [R].

Related Articles 5 Benefits of Valerian Route

Melatonin is a naturally occurring hormone and a powerful antioxidant that stimulates your circadian rhythm and induces sleep. Melatonin may be thought of as an internal sleep aid. Melatonin signals your body that while it is sleeping, it awakens a feeling of relaxation in preparation for sleep. Melatonin is produced by your brain in response to darkness, so, when the sun goes down, melatonin levels begin to rise and keep you awake. [R].

Current evidence suggests that melatonin taken before bedtime can help you achieve optimal sleep cycles and improve sleep latency, thus helping you get to bed faster. In fact, a systematic review, published in the journal PLOS One, analyzed 19 different studies and found that melatonin reduced sleep averaging 7 minutes on average and increased overall sleep duration. [R].

Related Articles 4 Proven Benefits of Melatonin for Sleep

GABA is a naturally occurring amino acid that acts as a neurotransmitter in your brain. GABA is an inhibitory neurotransmitter, which blocks or intercepts certain brain signals from your central nervous system. In fact, 40% of all preventive synaptic processing uses GABA.

GABA inhibits excitatory neurons, promoting a feeling of calm, relaxation, and anxious effect. When the GABA receptor is activated, it also stimulates sleep. Clinical evidence suggests that GABA may be beneficial and may improve mood, sleep quality, reduce anxiety and lower blood pressure. Excessive tension can cause insomnia and anxiety, where excessive restraint can lead to fatigue and a calm mood. GABA basically pumps the brakes to achieve a state of mental / emotional homeostasis. With increased levels of GABA and serotonin, the body also increases the hormone melatonin, resulting in a more efficient sleep cycle.

Almost all proven sleep aids have a direct mechanism by increasing GABA as well as serotonin and dopamine levels.

In a systematic review investigating the effects of oral gamma-aminobutyric acid (GABA) administration on stress and sleep in humans, 14 studies with inclusion criteria were identified, showing that a consistent dose of GABA between 100-300mg could improve sleep delay and Due to its beneficial effects on the first non-REM sleep phase, stress reduction and calming induction. [R].

Related Articles Benefits of GABA on sleep

Horse odor is an ancient concern and adaptogen used in traditional Ayurvedic medicine.

Research shows that horse odor may be strong enough as a proposed alternative to current treatments for insomnia. Blue light, working hours and endless exposure to stress can keep us awake at night, disrupting sleep schedules and patterns, leading to adverse effects, annoyance and sub-optimal productivity.

A study published in the Journal of Ethnopharmacology evaluated the pharmacological effects of horse odor on sleep. Eighty healthy participants were assessed on sleep parameters, such as sleep efficiency, sleep duration, wakefulness, and sleep onset.

In both the healthy and insomnia groups, horse odor has significantly improved all the sleep parameters studied, helping to improve sleep quality and manage insomnia. [R].

Related Articles What is horse odor?

In a randomized placebo-controlled trial, a total of 60 patients with insomnia and anxiety were randomly divided into two groups: placebo (n = 20) with a randomization ratio of 2: 1 and a capsule containing a high-density full-spectrum. The original extract of horseradish contained 300 mg, and a uniform capsule of placebo control containing starch.

The results show that horse odor improves the quality of sleep and insomnia patients sleep at a dose of 300 mg twice a day [R].

Tryptophan is an essential amino acid that is needed to make a number of important molecules to signal sleep. Tryptophan can be converted to a molecule called 5-HTP (5-hydroxytryptophan), which is used to make serotonin and melatonin [R].

Once serotonin is made, it can be converted to melatonin to create a better sleep-wake cycle. Several studies have shown that increasing tryptophan melatonin improves sleep, indicating that the sleep-wake cycle indicates that you have gone to sleep and woke up. [R].

Related Articles OrThe science of tryptophan for sleep

Studies have shown that in patients with mild insomnia, l-tryptophan may increase insomnia, improve sleep quality, and reduce sleep delay or sleep time. [R].

L-theanine is a non-protein amino acid found naturally in tea leaves, especially green tea; Non-protein means it has the same structure as amino acids but is not considered a building block of protein. Studies indicate that theanine has anti-anxiety effects, leading to high levels of sleep.

A study has been published Pharmaceutical Biology Showed that a mixture of GABA (gamma-aminobutyric acid) and L-theanine (100 / 20mg) Compared to GABA or theanine alone, sleep delay decreased (20.7 and 14.9%) and sleep duration increased (87.3 and 26.8%). [R]

Related Articles The science behind L-theinine for sleep

Sleep deprivation and insomnia have serious long-term health effects, with a high risk of chronic diseases such as heart disease, obesity, diabetes and depression, as well as low quality of life. If you suffer from mild to severe insomnia, supplementation with high doses of natural sleep aids as opposed to prescription medications can create a calming condition to help improve sleep quality, sleep time and sleep delay. It’s important to find a sleep supplement that contains several proven sleep aids, not just one ingredient to improve sleep and sleep duration as opposed to one ingredient. Will not create single ingredients for sleep or have the same effect as supplements with several high quality sleep ingredients.

Do you suffer from insomnia? Looking for the best sleep supplements for insomnia that will help you get better quality sleep?

Solverine’s ZMT® Promotes high quality sleep and naturally increases your body’s ability to stimulate muscle growth by increasing testosterone levels. ZMT® is made up of clinically dosed sleep ingredients such as melatonin, GABA, theanine, tryptophan, valerian root, magnesium glycinate and potent adaptogenes such as horse odor, zinc, rodiola rosa, DIM and tonkat ali. ZMT is the perfect night nectar for comfortable recovery and sleep.

Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that not everyone can just optimize their athletics Performance But their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

5 Ways to Get More Zinc in Your Diet

Zinc is an important nutrient for your immune system and metabolic function. Zinc is not naturally produced by your body, so it is very important to get zinc from the foods you eat and through supplements.

Zinc is an essential micronutrient that is involved in metabolic function, immune function, and protein synthesis, and is the second most widely distributed trace element in iron. Those who suffer from malnutrition, or those who suffer from inflammatory bowel disease, have a higher risk of zinc deficiency.

Zinc is found in a variety of foods such as beef, seafood, poultry and grains. Most commercial supplements contain 7-80mg of zinc and are usually formulated as zinc oxide. Zinc is often used to treat and treat a number of conditions such as zinc deficiency, upper respiratory infections such as the common cold, wound healing, and immune system function.

Snack bars prepared with fortified cereals and many foods are protected with zinc. Whole grains such as wheat germ, oats, quinoa and brown rice are rich in zinc, about 10-13 mg per serving. Zinc is one of the main fortifying ingredients in most natural food store cereals, so if you prefer cereals, be sure to choose one of the healthier options with less sugar and common carbohydrates and more vitamins and nutrients.

Sesame seeds have been used in traditional folk medicine for thousands of years due to their rich nutritional profile and health benefits. In addition to zinc, magnesium, calcium and manganese, sesame seeds are a great source of healthy fats, B vitamins, fiber and protein. Sesame seeds and sesame products such as tahini, sesame butter and sesame flour contain about 10 mg per serving and 21% of the daily recommended price.

The great thing about sesame seeds is that you can add them to literally anything – your zinc fortified cereal, yogurt, salad, smoothie or your oatmeal.

Almonds, like cashews and pumpkin seeds, are also rich in zinc and can be easily added to your salad, with some great healthy fats for more flavor and crunch.

¼ Cup pumpkin seeds contain about 8 milligrams of zinc and it is a great addition to your daily diet for extra zinc benefits.

Red meat is rich in zinc and is a major source of zinc in Western foods. In fact, a 4oz serving of red meat contains more than 5 milligrams of zinc per serving, which is about 50% of the recommended daily value.

Among other important nutrients like iron, B vitamins and creatine, red meat is a great source of protein with about 25 grams per 4oz serving.

Shellfish like oysters, lobsters and crabs are rich in zinc. Only 6 medium-sized oysters have a daily recommended value of 32mg or 290% zinc. That’s if you like oysters. Other types of shellfish, such as lobster, shrimp and oysters, can be anywhere from 15-70% of the daily recommended price, including 4oz serving. Oysters are also low in calories and high in protein which is an excellent addition to reduce weight and build more muscle mass.

Zinc supplements are a great way to help increase zinc intake, if you don’t get enough zinc from your diet. Although zinc deficiency is uncommon, zinc can be used to treat common colds and shorten the duration, but several studies have shown that zinc can increase immunity and reduce inflammation.

Solverine ZMT contains 50mg or 455% of the daily recommended value of zinc. Adding ZMT to your night routine can help boost immunity and support vital biological functions and aid sleep.

Recommended products: ZMT (Orange Dreamcycle, 30 servings)

Choose the right shoes to achieve your fitness goals

The average person walks more than 115,000 miles in their lifetime, but most people don’t spend much time thinking about their feet, which are the most heavy lifting in terms of supporting and moving our body weight! The human foot consists of 26 bones, 33 joints, 107 ligaments, 19 muscles, and more nerve endings per centimeter than any other part of the body করে making it one of the most complex parts of our body!

Eighty percent of the nerves in the legs are sensitive to vibrations. These nerves are stimulated when we hit the ground at each step, forcing our body to maintain dynamic balance and stability in the rest of our body. Many hip, knee, back and shoulder injuries can be identified as dysfunction in the legs or ankles. Any type of leg or ankle misalignment will affect how we stand and move, thus creating tension in muscle groups all over our body. This means that our muscles work extra hard to create balance and stability, usually compensating extra for one side over the other, which leads to pain and inactivity down the road.

For centuries, people have been barefoot or thin, wearing sandals. Shoes became popular in the mid-18’sM Over the centuries, the design has matched the shape of our feet: a wide foot box, minimal arch support and a sturdy heel. Shoes didn’t see much change until the 1970’s and 1980’s. Over the past 50 years, fashion and technological advances in footwear have changed the shape of our shoes and, as a result, changed the look, functionality and feel of our feet. Most lifestyle and leisure shoes are made with high arches, narrow toe boxes and stiff soles that claim to promote a cushioned move to reduce the discomfort of standing, walking and running.

But the human foot does not need an extra shock absorber এটি it does it on its own এবং and its form allows us both to stand still and move around day after day. In fact, our over-cushioned shoes cause more harm than good: they prevent our body from adapting normally to those around us, causing flatulence and increased pain in the toes.

An X-ray of the foot in a modern, cushioned shoe versus a flat, zero-drop shoe. Image Credit: Paradigmofperfection.com

A shoe has three main parts: toe box, sole thickness and heel drop. The toe box is the part of the shoe that holds the ball of the toe and the toe. The sole of the shoe is between the sole of the foot and the ground. The heel drop of a shoe is the difference in height from ankle to toe, many shoes offer a range of drop heights for different activities. All foot functions play a big role.

Toe box

Feet are the time to play or spread, walk or run with each step. Shoes with fine and / or narrow foot boxes prevent the normal spread of the foot. When walking after your shoes, you may notice that your feet are prone (inward) or supinet (outward). This may be due in part to the construction of shoe soles on the slopes or outside. The foot should hit the ground with a normally working ankle without shoes, then the outer border towards the ball of the foot, ending with the big toe.

Shoes can throw away this natural pattern if the toe box is too narrow. -Trainers (shoes made for multiple sports) have stronger, tighter foreheads for side-to-side movement, while shoes designed for straight-forward activities such as walking and running are usually lighter in this area and usually have a narrow foot box. You’ll find more rubber around the foot ball and round foot box that helps absorb energy when walking left and right than a normal running shoe that leads to a narrow, directed foot box.

Pressing the ball into a tight or narrow leg box does not allow the normal expansion of the leg bones and muscles and can cause injury with excessive use. The most common problems seen from the slender leg box are the bunion (lateral and middle), Morton’s neuromas and corns and calluses.

An Ultra shoe has an X-ray of the foot, which has a wider foot box, and the same foot in a different, more modern shoe. Image Credit: Altra Running and runblogger.com.

The only thickness

A squishy sole or your favorite pair of broken sneakers could cause problems in the future. Soft-soled shoes prevent a tight connection of the feet with the ground, which increases our instability and decreases balance and proprioception (understanding where the body is in space). The thicker the sole of the shoe, the more disconnected it will be from your environment.

Completing a heavy back squat in shoes with air bubbles for the heel can create a much more challenging lift than needed due to the underlying instability of the air-filled heel. On the other hand, running 5k in minimal shoes with little cushioning can result in painful blisters and possibly stress fractures due to repeated running. Identifying the activities you do most often can help you narrow down how much thick sole you need for your gym sneaker. High-running or outdoor adventures (such as trail running) usually require a thicker sole to protect the foot, while strength training or HIIT workouts are done in shoes with a more stable sole, but tend to improve performance.

Heel drop

Heel drops are something that most competitive runners will pay attention to when choosing their shoes. The bigger the drop from the ankle to the shoe box, the bigger the difference you will see on the stride (how you step), step cadence (how many times you step, and the length of the stride (how far you step)). Minimalist. There are no heel drops and no match for how the feet work normally on flat ground.The marathon or long-distance zero-drop section also has a few thick-soled running shoes, but these should really be worn by experienced runners who have their running techniques Focuses on just as much as they do on their gaseous capacity.

Most runners look for a mid-leg strike (i.e., the first part hitting the ground during a strike, the third part in the middle of the leg) to achieve maximum efficiency. Shoes with heel drops of 10 mm or more increase the heel (on most soft material) to force the runner to hit the stride in the middle or on the forehead. If you tend to land first with your heels when running, a running shoe with a slight heel drop can help achieve a mid-foot strike. Inexperienced runners tend to run with heel strikes, but this is like hitting the brakes on a car before applying gas. When you heel-strike while running, the ankle, which usually acts as a spring and shock absorber, goes out of balance, requiring your shoe to absorb the impact. High heel drops put more relative pressure on the knee as they force the knee to bend more than normal during the entire leg cycle. During walking, a heel strike is expected, so wearing a shoe with a simple heel drop (10 mm) can reduce the impact of moving each step a bit. Cross-trainer and court sport shoes have a small or zero drop so that the shoes and feet can work in multiple directions with maximum speed and force.

Picking the right pair for you

Shoes are usually the first thing anyone will notice about you but making sure your feet feel good while you work is more important than how your shoes look. Fortunately, many shoe manufacturers offer a variety of options in multiple colors that will help you and your fitness stand out in the gym!

Here is a list of shoe recommendations based on different activities.

Activity Shoe space Example
Walking / jogging / running
  • Wide foot box
  • 10mm drop (experienced runners can go down to zero)
  • Medium cushions
Ultra Running, Nike Pegasus, Brooks Ghost
Strength training
  • Wide foot box
  • <10 mm drop
  • Tough, stiff sole with minimal to medium cushions
Nike Metcon, Reebox Nano, Vivobarefoot, Xero Shoe, New Balance Minimus TR
HIIT / cross-training
  • Wide foot box
  • <10 mm drop
  • Tight sole with medium cushion
Nike Metcon, Reebok Nano, NoBull Trainer, Under Armor Project Rock IV
Leisure / Lifestyle
  • Wide foot box
  • Zero drop
  • Minimum cushion *
Thomas, Vivobarefoot, Zero Shoe, Merrill Glove, Flux Footwear, Birkenstock

While this is by no means a complete list of your foot options, finding a pair that fits well and fits into your budget is a great starting point. A great pair of shoes will help you perform at the gym and increase what you can do outside of the gym. Better working legs can help make your back, buttocks and knees feel better. With 70% of the population experiencing low back pain and 25% experiencing chronic knee pain, foot health and function can play a major role in overall health and well-being. Look at shoes as an investment in your overall health and well-being.

* It is better to be barefoot as much as possible