While we spend an awful lot on taking care of our appearance on the outside – layering on lotions and potions and undergoing treatments that target the superficial layers of the skin – how many of us understand the relationship to what we put into our bodies and our appearance? Yes, we’ve long since grasped the importance of good nutrition with regards to health and building muscle mass, but what about the impact it has on how we look?

From quality protein powders that help with anti-ageing and amazing collagen supplements that beef up natural collagen production, to IV drips that can enhance skin tone, read on for ways that you too can bolster your grooming regime from the inside out.

GET AN INTERNAL ASSESSMENT

The skin is your body’s largest organ, so understanding how it works is the first step in knowing how to give it the nourishment it needs.

Glowing skin is about more than good genes – It’s a reflection of your overall health, so to ascertain where you’re at you need to get a solid reading of your body. Enter Compound.

A brand new high-end health service and app from Australian tele-health provider, Eucalyptus (the parent company of lauded Aussie skincare brand, Software) Compound is a medical concierge that offers comprehensive diagnostics and a structured program to improve every aspect of your health.

“Compound’s comprehensive diagnostic screen, gives us a complete view of a member’s health,” says Compound’s clinical director and specialist GP, Dr Matt Vickers. “Importantly it then provides the platform to have a discussion about what each metric means and as importantly how we leverage elements of the program to optimise their health, inside and out.”

This holistic approach also involves extensive blood testing, which will help to reveal some of the most common culprits sabotaging your skincare goals. For example, tests can identify things such as low-grade inflammation, which damages collagen and fuels problems like acne, rosacea, psoriasis, and faster ageing. Also, vitamin and mineral deficiencies – certain vitamins (like A, C, E) and minerals (zinc, selenium) are skin superstars, so low levels mean issues such as dry, flaky skin, slow healing, and hair loss. Vitamin D is crucial for skin cell turnover, wound healing, and immune regulation within the skin and acne issues may mean your D needs a boost. Blood sugar levels are also ascertained, which can have a bearing on both collagen damage via glucose spikes and acne (studies show those with acne often have underlying blood sugar imbalances).

In addition to a full suite of scans and tests and unlimited access to a doctor and health coaching team the Compound service includes prescriptions to any medication and supplements that may be needed to remedy any issues, skincare and beyond.

PICK YOUR PROTEIN

No longer consumed exclusively by bodybuilders, elite athletes, and gym junkies, protein powders play an essential role in many of the body’s physiological processes, from helping to build muscle mass and bones, to increasing energy and repairing skin tissue.

Protein supplies the body with the essential amino acids required to make keratin – one of the building blocks of the human body and the form of protein that makes up our skin, hair and nails. In fact, if you’re struggling with dry skin or hair loss it might be due to a lack of protein in your diet.

A high-quality supplement, pea protein is both hypo-allergenic and high-fibre and contains all the essential skin-loving amino acids. Arbonne’s Feel Fit Pea Protein Shake is a great option, especially given that it’s made with premium ingredients backed by clinical research.

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Another brilliant plant-based option, hemp protein is a superstar supplement that contains all nine essential amino acids – making it great for body repair and maintenance – and is rich in Vitamin E, which helps promote skin elasticity and reduce premature ageing.

Forest Super Foods produce full spectrum super foods with all active compounds and nutrients intact that are both certified organic and largely locally sourced within Australia. Their Australian Hemp Protein is the perfect product to promote all of the above benefits, as well as Omega 3 and 6, which are essential ingredients for plump, hydrated, glowing skin.

SUPPLEMENT WITH COLLAGEN

A key component in bones, muscles, and other body parts, collagen is vital for our survival. It’s also a key factor in how good we look. Increased evidence has shown that collagen supplements help to improve skin moisture, elasticity, and hydration, when orally administered. Additionally, collagen reduces the wrinkling and roughness of the skin and Happy Mammoth’s Prebiotic Collagen Protein is the perfect way to maintain skin health from the inside out. Formulated with high quantities of Bioactive Collagen Peptides per serve it promotes collagen formation at a cellular level in the skin.

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Another great collagen and peptide blend is Bush Tucker Blends Collagen Protein Peptides. Also incorporating protein into the mix, it not only builds muscle but helps hair growth, nail repair and promotes glowing skin.

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OPTY.NC Ultimate 3.0 Marine Powder is an all-in-one advanced elixir that combines 12 science-backed ingredients, including marine collagen peptides, and is tailored to specific concerns of 50-plus-year-olds. The unique formula plumps the skin via collagen and Hyaluronic Acid and protects against skin damaging free radicals.

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PERK UP YOUR SKIN FROM THE INSIDE

The use of IV drips outside of a trip to the emergency room has been with us for some time now. Boosting your immune system? Check. Fighting that Sunday morning hangover? Check. But how about IV vitamin therapy as a legitimate way to enhance skin tone?

Face of Man have been a staple in Sydney’s male grooming scene for more than 40 years and now, alongside their stable of more traditional treatments – facials, barber and massages included – they have added Glutathione IV Therapy to their offering.

A type of antioxidant that’s produced naturally in the body, glutathione works well against free radicals and other substances that damage the skin, regenerating Vitamin E and other organic pigments, and resulting in more healthy, youthful-looking skin. After multiple sessions users can even expect to see skin brightening, more even skin tone and reduced hyperpigmentation. Beyond skin benefits, glutathione infusions may also ease symptoms like low energy, chronic fatigue, dehydration and headaches.

SHORTCUT SKIN SUPERFOODS

An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver. But what you eat also affects another organ: your skin. And a shortcut to great skin is knowing what to eat.

The best way to truly get your skin to glow from the inside out is by ensuring that you’re eating a variety of superfoods and at the top of the list for great skin is Vitamin C. High levels of vitamin C in lemons work to neutralise free radicals and help the body in producing collagen for firmer-looking skin.

Forest Super Food’s Certified Organic Camu Camu Berry is made from Came Camu – one of the world’s highest food sources of Vitamin C. And the Forest Super Food’s packs a serious punch with 130 per cent of your recommended daily intake of Vitamin C in just one serve. Get ready for healthy, radiant skin!

Sip your way to healthier-looking skin with Arbonne’s acaí-flavoured, vegan SkinElixir Collagen Builder. The supplement pairs antioxidant Vitamin C with Hyaluronic Acid to help skin retain moisture and with support and maintain smooth looking skin and with Biotin to support and maintain healthy hair, skin and nails.

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Another winner from their range of products is BeWell Superfood Greens. Nutritionists often advocate eating a ‘rainbow’ of fruit and vegetables thanks to the anti-inflammatory and antioxidant effects that many of these colourful foods have. This superfood powder delivers a blend of 36 fruits and vegetables in each serving providing the full colour spectrum for better looking skin.

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Lastly, Bush Tucker’s True Blue Immunity contains Australian native whole food sources of Vitamin C, D3, zinc and other antioxidants, a potent combination that may help decrease inflammation, improve cell turnover and improve various skin conditions.

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The post How to eat your way to better-looking skin appeared first on Men's Health Magazine Australia.

YOU’VE ALMOST CERTAINLY heard the term ‘body fat percentage’ before, whether in conversation in the gym changing room, marketing fodder for fitness transformations, or even in a Men’s Health article. With a little bit of know-how, the measure can act not just as a motivator on your fitness journey, but better yet, a dependable marker of health. But that begs the question, what is a healthy body fat percentage?

‘When starting on a fitness journey, the odds of you actually sticking to it has been shown to be only 33 per cent,’ explains Josh Silverman, head of education at Third Space London. ‘Unlike BMI, this measurement takes into account your lean mass as well as total weight. Being in the healthy range will reduce your risk of developing diabetes, heart disease, metabolic syndrome and more.’

Let’s chew the fat about body fat.

Fun fact: due to it being so active in the body’s functioning, fat is technically an organ. Far from being something to fear or vilify, fat is actually essential for human life. There are different types – brown, white, subcutaneous, visceral – and each has its own function, for better or worse. Visceral fat and subcutaneous fat are the two we’re going to focus on here.

Visceral fat is stored around internal organs as a protective mechanism, explains Silverman. ‘It’s the first fat that is usually used for fuel when you go on an exercise regime,’ he says. ‘This is why you might see the scales go down by your body appears to look the same for the first few weeks.’ Visceral fat is the most dangerous kind, but thankfully, it’s also the easiest to lose.

The less harmful stuff, subcutaneous fat, is the type that prevents your abs popping. ‘It’s the one stored between our skin and muscles which give us that ‘fluffy’ look,’ explains Silverman. ‘It insulates the skin and acts as stored energy for times where the body doesn’t have food in its system.’ Which although evolutionarily important, is practically redundant in today’s landscape where food sources are abundant.

What is body fat percentage?

Put simply, your body fat percentage is a measure of the proportion of fat mass in your body. It is the total mass of fat, divided by total body mass, times by 100. If you weigh 100kg and have 10kg of fat, for instance, you’d have 10% body fat.

Knowing your body fat percentage can be a good measure of fitness and functionality, says Dr Steven Heymsfield, professor at Pennington Biomedical Research Centre. For men aged 20-39, a score of above 25 per cent is classed as obese, for gents aged 40-59, this cut off point is raised slightly to 28 per cent.

Although higher percentage can represent health risks, the goal should never be to reduce body fat as far as possible: we’re talking about gym-goers who strive to get their score as low as possible, aiming for that worrying point where ripped meets translucent. We’re certainly not suggesting you go that low. ‘Pushing your body fat percentage below five per cent is very risky,’ says Heymsfield. ‘There are reports of deaths at these levels.’

The Royal College of Nursing defines a healthy body fat range as 8-20 per cent for 20-39 year old men, rising to 11-22 per cent if you’re between 40 and 59. ‘The value often cited for healthy men with normal BMIs is 15 per cent,’ says Heymsfield.

Vascular, lean muscle is one thing, a shrink-wrapped human is another. So, what is a healthy body fat percentage? Nuffield health recommends for men:

• 20-39 years old 19% or less
• 40-59 years old 22% or less
• 60-79 year olds 25% or less

Whereas the American Council on Exercise (ACE) recommends for men:

• Essential fat: 2-5%
• Athletes: 6-13%
• Fitness: 14-17%
• Acceptable: 18-24%
• Obesity: >25%

How to measure body fat percentage

First you need to accurately measure what you’re working with. These days there are a wealth of different tools you can use to measure your body fat. Below, Silverman runs through your options, varying in reliability.

For the best results, take the tests first thing in the morning on an empty stomach, don’t drink water or participate in strenuous exercise beforehand – yes, including running for the bus – and re-test in the exact same conditions every three to four weeks.

DEXA Scanner

Known as the ‘gold standard’ due to its reliability and applicability, dual-energy X-ray absorptiometry (DEXA) is an X-ray machine designed to measure bone density that doubles up as a neat little body fat percentage scanner. You’ll find them at pop up clinics, but again they’re pretty expensive and will demand a couple of hours out of your day.

Hydrostatic weighing

Also known as hydrodensitometry or underwater weighing. You’re plunged into a big tank and scientists measure your fat levels using the Archimedes principle of fluid displacement. It’s expensive and time-consuming, but also considered one of the most accurate and reliable.

Calipers

Calipers are handheld devices used, quite literally, to pinch and measure your fat in different areas with a calculation that determines your body fat levels. The accuracy really depends how well-trained the person using them is – for this reason, they can be a little hit and miss.

Bioelectrical impedance analysis

You’ve probably spotted Bioelectrical Impedance Analysis scales in your local health club – they use electrical currents to measure your body fat (and often a wealth of other things, too: muscle mass, water, bone mass, etc). They’re your best bet for an affordable measurement of body fat percentage, though some makes are admittedly better than others. The main drawback, however, is that there is a higher degree of inaccuracy, especially when the electrical currents measure water percentage, which can be affected by dehydration.

What are the risks of high body fat?

According to the National Institute of Diabetes, Digestive and Kidney Diseases (NIH), the health risks of being overweight & obesity are:

• Type 2 diabetes
• High blood pressure
• Heart disease
• Stroke
• Sleep apnea
• Metabolic syndrome
• Fatty liver diseases
• Osteoarthritis
• Gallbladder diseases
• Cancer
• Kidney disease

What are the risks of low body fat?

Fat plays and important role in the body. It is our largest form of energy storage, helping us to survive during periods of low food supply. It also provides insulation and produces hormones that regulate metabolism and support our immune system. Whilst it’s important to have a healthy body fat percentage and high muscle mass, there are some symptoms associated with having very low body fat. According to an article published in Open Oregon Educational Resources:

• Osteoporosis and low bone mineral density
• Increased risk of infection, delayed wound healing, and greater post-surgical complications
• Cardiovascular disease, including stroke, heart attack, and coronary heart disease
• Some cancers, plus poorer response to treatment and survival rates after diagnosis
• Decreased semen quality

What is a realistic body fat percentage?

A healthy body fat percentage isn’t the same for every person – it will fluctuate depending on your height, age, genetics, as well a host of many other factors. As long as you’re within the recommended ranges, though, you needn’t worry. While incredibly important to be kept at healthy levels, regardless of your body fat percentage, it’s important to focus on:

• Balanced meal portions adequate for your energy needs and goals. You could adjust this using various methods such as calorie counting or mindful eating for weight loss, maintenance or gain. To work out your calorie goals for fat loss, use our guide here.
• Enough protein in your meals. For those with goals of getting leaner and gaining muscle, 2.2g of protein per kg of body mass is suitable. You can check out our guide on protein intake here.
• Adequate fibre intake from whole foods. Aiming for 30 grams of fibre per day is suitable. This can be obtained from fruit, vegetables, legumes and whole grains.
• Resistance training 2-5 times a week with adequate recovery. This will ensure you maintain and gain muscle mass which is vital in maintaining a healthy body fat percentage.
• 150 minutes a week of moderate cardiovascular exercise or 70 minutes of vigorous activity. This can be split up in a way suitable for your needs and fitness levels. It can even be completed doing low impact activities such as brisk walking or swimming.

This article originally appeared on Men’s Health UK.

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The post What is a healthy body fat percentage? appeared first on Men's Health Magazine Australia.

Rather than going into panic mode, instead make a beeline for your bathroom cabinet and read on for a few top tips that will take you from dusty to dashing in under an hour. 

DRY SKIN

The Sahara-like condition of your skin is one of the first calling cards of alcoholic excess. Ethanol robs fluid from body, leaving you looking (and feeling) parched. 

TRY: 

Look for hyaluronic acid. A powerful moisturiser, hyaluronic acid holds 1,000 times its weight in water, which means it’s a godsend for restoring moisture, softening fine lines and more. 

Dr. Jart+’s Vital Hydra Solution Hydro Plump Treatment Essence features hyaluronic acid at its core.  Available through skincare one-stop-shop, MECCA the fast-absorbing treatment primes, plumps and helps rebuild skin’s barrier after just one use.

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Another great option is Software’s Hyaluronic Complex Serum. A lightweight serum, the ultra-hydrating  product is enriched with four different types of hyaluronic acid to deeply moisturise the skin and target dryness, dullness, and fine lines. 

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OILY T-ZONE

If you’re even more shinier than usual on your nose and forehead, there’s good reason. While oil production is essential for healthy skin, the oil slick on your t-zone could be the result of a late night and alcohol combo. Both of these things stimulate excess oil production and the results ain’t pretty!

 TRY: 

A deep clean. It’s the cornerstone of any skincare regime (as any dermatologist will tell you) and you should be spending at least one minute cleansing the skin to remove all the pollutants and oil from the previous night.  

The Luna 4 Men Smart Facial Cleansing and Firming Device by Foreo is equipped with bristles especially adapted to men’s thicker, oily skin, helping to remove pore impurities, oil, dead skin cells, and everyday pollution in just 30 seconds. It’s also an ideal skin prep ahead of shaving (more of that below) which helps prevent razor burn. 

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Avoid skin-stripping soap and use a product specifically developed for men’s skin, which is oilier and thicker. Omorfi’s Skin Clearing Salicylic Acid Face Wash is ideal.  Formulated with potent ingredients – including salicylic acid and witch hazel – the lightly foaming gel will clear impurities and tighten enlarged pores. 

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Finally, if you need even more of an oil slick mop up, then try a facial masque. NIOD’s Flavanone Mud is one pf the best on the market. Purifying the skin and enhancing natural radiance, its three-phase “dermal decongestion” system helps rid the skin of surface impurities and excess sebum. 

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STUBBLE

While shaving may seem even more of a labour than usual in your hungover state, letting your stubble grow for more than a day can result in ingrown hairs and unsightly razor bumps. Plus, being clean shaven will detract from any lingering signs of a heavy night. 

TRY: 

After cleansing (see above) with the Luna 4 Men Smart Facial Cleansing and Firming Device, lather up with Foreo’s antioxidant-rich LUNA™ Shaving + Cleansing Foaming Cream. This two-in-one wash doubles as a shaving cream and is designed to produce a rich lather to help soften bristles for an extra-smooth shave. 

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Afterwards, splash with a quality toner to close pores and remove residue. The Perfect Toner for Aussie skincare brand, Leitin’s is a great option. Skin-loving ingredients include actives rich in antioxidants and four distinct molecular weight hyaluronic acid compounds. 

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DULL AND BLOTCHY SKIN

Most of us know that one of the side affects of alcohol is blood rushing to the surface of the skin. And while some of us are impacted more than others, a night on the tiles will leave most of us with a complexion that’s far less than perfect. Add to this a shortened and interrupted night’s sleep (alcohol also affects the quality of sleep) and the dehydration affects of booze, and you’ll be left with a blotchy, dry and discoloured mug. 

TRY: 

The simplest (and quickest) way to give your skin a post-party wake-up call is to exfoliate and the ELEMIS Dynamic Resurfacing Facial Pads from MECCA are idea. Harnessing dual-action resurfacing tech, the best-selling facial pads sweep away dead skin and impurities revealing a visibly smoother and more even complexion. 

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An absolute game-changer in the skincare world was the invention of the LED facial mask and when it comes to the granddaddy of at-home facial masks, the San Lueur LED Light Face Mask is it. Billed as the world’s first LED mask that delivers all three clinically approved wavelengths (that’s blue LED light targeting blemishes and breakouts, red LED light minimising redness, inflammation and hyperpigmentation, and near-infrared light stimulating collagen and elastin) the Australian-owned brand has already made waves in the grooming world internationally. 

Working on a cellular level to stimulate new collagen production and to tackle an A to Z of other skin woes, it is clinically proven to reduce fine lines and wrinkles, redness, irritation, dark circles, under-eye bags, pigmentation, and overall skin tone — and all in an easy 10-minute session. How’s that for a claim? 

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For extra glow oomph, follow with a top-tier Vitamin C serum, such as E.S.K’s C Forte. Hydrating and brightening, this L-Ascorbic Acid rich serum also helps to actually reverse sun damage. 

Still need a pick-me-up? If you’re feeling seriously pallid then you can even out your complexion with a tinted moisturiser or BB cream. Try O Cosmetics Mineral Pro Spf 30+ Sheer Tint, which gives lacklustre skin a subtle, sun-kissed glow. 

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DARK CIRCLES AND TIRED EYES

Eyes are said to be the window to the soul — they’re also the window into a heavy night out. In fact, nowhere betrays a booze-fuelled stint of partying more than the delicate eye area. Dark circles are emphasised by a lack of sleep and alcohol, while bloodshot eyes are the result of smoke, pollution and booze. 

TRY:  

Geske’s Warm & Cool Eye Energiser. A game-changing grooming tool from Sweden, this versatile device combines cutting-edge technology to rejuvenate your delicate eye area. The warm mode gently soothes, increasing blood circulation and reduces puffiness, while the cool mode refreshes and tightens the skin. But it doesn’t stop there – built-in micro-current and sonic vibrations stimulate collagen production helping to diminish fine lines and dark circles.

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The skin around the eyes is the thinnest on the body, which means that your average moisturiser is far too thick.  Instead, invest in a specially formulated eye product like Clear Skincare’s Moisture+ Plumping Eye Gel. Packed full of antioxidants and vitamins, the gel helps hydrate and nourish the delicate skin around the eyes all while reducing the appearance of fine lines and dark circles. 

To combat red eyes, use brightening eye drops sparingly and regularly. 

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LANK AND SMELLY HAIR

Excessive application of hair product the night before can block hair follicles, leaving hair looking fine and dull. Also, hair absorbs odours, so chances are your barnet will have retained some of the nasty night before niffs. 

TRY:  

A good cleansing routine doesn’t end with your skin. Make sure you remove all traces of product and night-club air, and give your hair a thorough clean with a deep-cleansing shampoo. Software’s Hair Growth Shampoo is a triple whammy formulation. Hair is deep cleaned, deeply hydrated, and hair growth is boosted with hair-loving ingredients. Follow with Software’s Hair Thickening Conditioner. 

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Post-wash, go for a styling product that offers a strong, pliable hold with low-shine to give hair a natural, clean finish. American Crew’s best-selling Classic Fiber is a great option for adding fullness and texture and it’s suitable for both curly and straight hair.

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The post How to hide a big night in 6 easy steps appeared first on Men's Health Magazine Australia.

EVEN THOUGH YOU know you need seven to nine hours of sleep a night, you probably don’t always get that much. And you’re not alone – many adults aren’t sleeping enough.

Men are especially lacking sleep. Nearly 40 per cent regularly don’t get at least seven hours a night, according to the Centers for Disease Control and Prevention.

While the recommendation to get seven-to-nine hours of sleep isn’t a “hard-and-fast rule,” it’s generally recognised as the ideal amount to achieve a healthy lifestyle and stay alert during the day, explains Anita Naik, D.O., a pulmonologist and sleep medicine physician at MedStar Health in Baltimore, Maryland.

“We do know that less than six hours of sleep chronically and more than nine hours of sleep in adults can actually be detrimental to your health,” she says.

For most people, less than six hours can cumulatively lead to insufficient sleep and what experts call “sleep debt.” That’s where, with each day of insufficient sleep, you can get further behind on your health needs, says Dr Peter Polos, a pulmonologist and sleep medicine physician at Hackensack Meridian Health in Edison, New Jersey.

Sleep enables your body to rest and recover, and several bodily organs and functions, including your brain, immunity, and metabolism, need it to thrive, Polos says. “Our mind and body need enough time to rest and recover – which includes consolidation, restoration, and clean-up from the day.”

But it is sometimes tempting to stay up too late and tell yourself that six hours is enough sleep. Here’s the truth about how it can affect your health.

Does everyone need the same amount of sleep?

People are different, and the right amount of sleep definitely is individualised, but it still averages to about seven hours, Dr. Naik says.

“The right amount of sleep means it’s the amount of sleep that’s right for you that allows you to be alert and highly functional during the day without being sleepy during the day,” she says.

Our culture does often value less sleep and more productivity, but it’s generally not healthy, Dr. Naik emphasises.

There are some people who do well on just six hours a night, however, Dr. Polos says. “Most people who need seven to eight hours [may find those needs] can change over the course of life.”

How do you know if you’re getting enough sleep?

The amount of sleep you get is crucial to feeling rested. But the amount of time you actually spend asleep and how often you wake up during the night also contributes to overall rest.

If you’re getting enough good quality sleep, you’ll wake up feeling refreshed, Dr. Naik says. You feel alert and active. You also don’t need a nap or to keep pouring yourself more cups of coffee.

One way to know if you’re getting enough is to measure how sleepy you are during the day. A famous way to do it is via the Epworth Sleepiness Scale. The CDC offers an interactive tool on its website.

The tool asks you questions like how likely you are to nod off if you’re sitting and reading or as a passenger in a car for an hour or more. A score of 10 or higher indicates that you aren’t getting enough sleep.

What happens if you only sleep six hours a night?

You probably won’t start nodding off at your desk on six hours of sleep–in fact, you might think you’re coping just fine with less shut-eye.

However, you’re probably going to feel more irritable and possibly anxious or depressed if you keep up the habit, according to the National Sleep Foundation.

Your attention span may shorten, and you might find your judgment and reaction skills worsen. That leaves you in danger of not doing well at your job or putting yourself at risk for a car accident, Dr. Naik says. You might also start increasing your dependence on stimulants, like caffeine, to get through the day.

If your sleep dips below six hours a night, your health can suffer, too.

A 2023 study published in The Lancet found that if you sleep that little, plus exercise at a high level, you may have faster cognitive decline than those who sleep the same low amount but don’t work out often. This means your dementia risk can be higher. Keep in mind that while physical activity is great, sleep is the key to restoring and rejuvenating your body so it will perform at its peak for you.

A consistent lack of sleep can affect your testosterone levels, as your body replenishes testosterone during the night. It can also lead to high blood pressure and an increased risk for cardiovascular disease, Dr. Naik says.

Over time, not sleeping enough may lower your metabolism, increase your risk for obesity, and impair your immune system, according to the National Heart, Lung, and Blood Institute.

How can you create and maintain good sleep habits?

If you consistently get six hours of sleep a night, it shouldn’t be that hard to prioritize shut-eye and get that up to seven. (Get the steps to make it happen with our 30-Day Sleep Better Challenge).

Here are some tips:

• Stick to a schedule where you go to sleep and wake up at roughly the same times every day
• Skip naps
• Avoid watching TV or scrolling through your phone right before bedtime
• Don’t eat or drink close to bedtime, especially alcohol and caffeine
• Sleep in a cool, dark room
• Work out at least two hours before you plan to go to sleep, if you prefer to exercise at night

Another important thing to avoid is all-nighters. It may be tempting to stay at the office and power through a project while the rest of the world slumbers, but it will cost you in the long run. If you miss sleep for just one 24-hour period, you can experience many negative side effects, including slurred speech, vision and hearing problems, tremors, and hand-eye coordination problems, according to the Cleveland Clinic.

If you persistently have trouble falling asleep or don’t stay asleep, and you’re not sure why, talk to your primary care physician, Dr. Naik emphasizes. Your doctor may refer you to a sleep specialist.

Doctors will discuss your health and sleep history, including whether you snore or wake up with headaches, and rule out any underlying health conditions that could be impacting your sleep. Dr. Naik says you might be recommended for a sleep study to get more information about your sleep problems and find the best treatment.

This article originally appeared on Men’s Health US.

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The post Doctors reveal what happens if you only sleep six hours a night appeared first on Men's Health Magazine Australia.

You see, sleep is the foundation on which the pillars of exercise and nutrition are built. Training hard and eating well while sleeping poorly is like having one foot on the accelerator and the other on the brake. Sleeping better releases the brakes.

Yes but what is poor sleep? Well, it’s defined as six or less hours a night, waking up 5+ times a night, and not being able to make it through a day without needing a medical sized dose of caffeine.

If you tick even one of those boxes then you have poor sleep. And poor sleep leads to unwanted weight gain. Here are the five reasons why:

1. Dysregulated appetite hormones: there are two hormones that control how hungry we feel and how full we get. Poor sleep throws these hormones out of whack – this can feel like an insatiable appetite, uncontrollable overeating and intense sugar cravings.
2. Down-regulated movement: Our bodies are smart. When we’re tired, in order to save energy, our body down-regulates movement. Less fidgeting, less foot tapping, less subconscious movement. But we need movement for weight loss. Sleeping less reduces our incidental movement and, in the long term, inhibits our weight-loss journey.
3. Poor training performance: Bringing intensity to training sessions is a critical part of the weight-loss journey. When tired, our body cannot produce the intensity required for progress. Again, it makes the weight-loss journey harder.
4. Increased injury rate: Not only does sleeping lead to sub-par training performance, we’re also at a higher risk of injury. Our body does all of its healing during sleep. If this period of recovery is compromised, inflammation increases and the likelihood of soft-tissue injuries spikes, too. Nothing derails weight loss faster than a tweaked back or torn rotator cuff.
5. Low motivation: It’s hard to feel motivated when you’re tired. When we have energy, we feel motivated. When we get poor sleep – the body’s energy levels are low. Low energy means low motivation – everything, like sticking to a diet and showing up for training, feels harder.

Do people lose weight even when they’re not sleeping well? Of course. But the question is for how long and can they sustain that weight loss? On a long enough time scale the answer is always no. Making sleep a priority is part of your obligation as a healthy human.

To optimise your sleep, go to bed and wake up within the same 30-minute window every day. No screens 30 minutes before sleep. Wake up with the sun and consistently get 7-8 hours of sleep.

The time to start securing the sleep your body deserves begins now.

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ALZHEIMER’S DISEASE HAS been medicine’s own brainteaser. It’s stumped doctors and scientists who, for decades, have been struggling with where it came from, how it progresses, and how to treat it.

“When I was a new investigator, I got a negative result in a pilot study, and one of my co investigators said, ‘Congratulations, now you’re a real Alzheimer’s researcher!’ ” recalls Heather E. Whitson, M.D., co director of the Duke/University of North Carolina Alzheimer’s Disease Research Center.

But recent scientific leaps have resulted in major advances in Alzheimer’s prevention, detection, and treatment success. “Now it feels like big breakthroughs are really in reach,” says Dr. Whitson. These new developments are aiming to knock the disease out of its spot as the seventh leading cause of death in the US and a huge cause of worry, fear, and financial strain. In short, there’s a lot to be optimistic about in all areas of building stronger, more resilient brains.

Body-brain prevention

NEARLY 40 PER CENT of Alzheimer’s and dementia cases in the U. S. are associated with eight risk factors, according to a study in JAMA Neurology. Two of the biggest ones: midlife obesity and physical inactivity.

Being overweight ups your risk of high blood pressure and diabetes, two conditions associated with cognitive decline later in life. Plus, people with extra weight tend to have more inflammation. Elevated levels of inflammation may create a more suitable environment for amyloid plaques and tau tangles to multiply in the brain, says Dr. Whitson. These clusters of proteins have the power to wipe out neurons and mess with the brain’s communication channels, which can lead to memory loss and personality shifts.

With scientific leaps and more funding, “It feels like big breakthroughs are really in reach,” says Researcher Heather E. Whitson, M.D.

Physical activity not only keeps blood pressure, diabetes, and inflammation in check, but it can also build and strengthen neural connections in the brain. (Exercise pushes more blood to the brain and fortifies blood vessels.) When you work out, the body and brain also produce BDNF, a protein that spurs the creation of new neurons and increases the development of synapses, the links between neurons that allow them to communicate, says Dereck Salisbury, Ph.D., who studies the connection between exercise and Alzheimer’s at the University of Minnesota.

Right now, there’s no magic exercise prescription – just aim to get moderate-intensity bouts of both aerobic exercise (150 minutes) and strength training (two sessions that hit most muscle groups, especially if you’re losing weight rapidly on GLP-1 inhibitor drugs) each week.

Early early detection

ONE REASON ALZHEIMER’S has been such a medical puzzle: it’s been hard to get ahead of the disease. The brain changes that ultimately lead to Alzheimer’s can start ten or more years before symptoms ever appear. So by the time someone sees their doctor for memory issues, damage has accumulated. Spinal taps and PET scans help confirm diagnoses, but these procedures can be invasive and expensive – and are only done after symptoms show up.

The latest innovative blood tests can help change all that. These tests measure biomarkers that correspond to amyloid and tau proteins in the brain. If the blood biomarkers are super elevated, that indicates a buildup of proteins. These experimental tests are being used to help quickly diagnose the disease. “A single, simple blood test can give us the same information and make diagnosis more affordable and accessible, since many areas don’t even have access to expensive technologies like spinal taps,” says Randall J. Bateman, M.D., a professor at Washington University School of Medicine in St.Louis whose blood test was found to be around 96 percent accurate at diagnosing Alzheimer’s.

Researchers are still trying to nail down how this test can aid in prevention. (Not everyone with elevated levels of plaques, for example, will go on to develop Alzheimer’s.) But Dr. Bateman says he’s hopeful that one day these tests—still a number of years away from your doctor’s office—could be part of a routine physical: check your blood pressure, your cholesterol, and what’s happening in your brain. Other potential early-detection innovations are under investigation, Dr. Whitson says, including retinal scans, voice analysis, and digital evaluation of how we interact with our phones.

Emerging precision therapies

ALZHEIMER’S TREATMENT HAS been fraught. Some drugs that seem like they’ll be effective turn out to disappoint. That’s why docs are excited about Leqembi (lecanemab), and Kisunla (donanemab), which directly reduce amyloid plaques in the brain and slow the pace of cognitive decline from Alzheimer’s. “Previous drugs were mostly focused on just generally boosting neuron health, whereas these new ones are more targeted,” says Dr. Whitson. A report from this year found 164 active trials and 127 unique treatments in the pipeline, including vaccines. But the results don’t have to be in for us to start taking good care of our brains now.

What gums up your thinking:

A memory loss glossary

Dementia

A general term for symptoms that include a decline in memory, reasoning, and other cognitive skills.

Alzheimer’s Disease

A type of dementia in which an abnormal number of plaques and tangles accumulate in the brain; this buildup is thought to destroy and block communication between brain cells, which can bring about memory loss, personality changes, and trouble doing daily tasks.

Plaques

Deposits of beta-amyloid protein that accumulate in the spaces between nerve cells.

Tangles

Twisted fibres of tau proteins that build up inside the brain cell.

This article originally appeared on Men’s Health US.

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SNORING CAN KEEP you from getting a good night’s sleep. It might wake you up during the night and cause you to toss and turn, which likely leaves you feeling grouchy in the morning. If you sleep with a partner, they’re probably dealing with these sleep interruptions, too.

When a third of adults don’t consistently get enough sleep, snoring can be frustrating. You might have heard that taping your mouth shut could solve the problem.

Mouth taping has been a viral trend on TikTok, where #mouthtaping videos have been viewed millions of times. It simply refers to taping your mouth shut before you fall asleep. TikTokkers have used everything from duct tape to medical tape and suggest that the process forces people to breathe through their nose and avoid the side effects of mouth breathing, including snoring.

But sleep experts say this approach could be harmful, and it’s not something they usually recommend, says Nishay Chitkara, M.D., director of sleep medicine at NYC Health + Hospitals/Bellevue. “It hasn’t been proven as an effective treatment.”

However, it can be safe when it’s done under the supervision of a physician, adds Zachary Strumpf, M.D., a pulmonary, critical care, and sleep medicine physician at University Hospitals in Cleveland, Ohio.

Still, you’re likely looking for a remedy for snoring, which is something that nearly half of adults do. So you might be interested in trying mouth taping to help you sleep better. If so, here’s what you should know about its potential benefits and drawbacks, and other snoring remedies.

The benefits of mouth taping

Mouth taping can help you breathe through your nose when you sleep, which is more beneficial than breathing through your mouth, according to the Cleveland Clinic. Breathing through your nose:

• Reduces blood pressure
• Filters allergens
• Keeps the throat moist
• Lowers anxiety
• Regulates the temperature of your breath

Mouth breathing can cause a dry mouth, bad breath, and sore throat. Mouth breathers also tend to snore more.

Mouth taping doesn’t necessarily prevent air from going through your mouth, but keeps your jaw from falling open involuntarily, which can worsen snoring and other symptoms, Dr. Strumpf says.

“People tend to mouth breathe because their noses are congested” from a cold, sinus infection, allergies, deviated septum, or enlarged tonsils or adenoids, says Alex Dimitriu, M.D., a psychiatrist and sleep medicine physician and founder of Menlo Park Psychiatry & Sleep Medicine. “Often, nasal congestion gets worse when lying flat.”

Some have said mouth taping helps improve fatigue, concentration issues, and excessive thirst at night, Dr. Chitkara says. But these claims haven’t been proven.

In fact, research on mouth taping is limited. A small study published in 2014 found that 30 people snored less after mouth taping, and other research on 36 patients with asthma found no signs that mouth taping improved their condition. A 2022 study published in Sleep & Breathing showed that people tried to mouth breathe even when their mouths were taped, which interfered with their sleep.

The risks of mouth taping

Mouth breathing serves as a backup – if you can’t breathe through your nose while sleeping, your mouth will naturally open and allow you to take in air, Dr. Chitkara says.

“Taping the mouth shut can thereby make it difficult to breathe, especially if one has significant nasal congestion,” he says.

It also might increase your risk of aspiration of stomach contents into the lungs, which may block your airway and cause lung inflammation, Dr. Chitkara says. The tape may irritate the skin on and around your lips and cause pain and discomfort when you remove it, especially if you have facial hair.

Actually having your mouth taped shut could trigger anxiety for some people, which may interfere with your sleep, he adds.

Mouth taping can restrict airflow, and it’s an especially bad idea if you don’t breathe well through your nose or if you suspect you have sleep apnea, which comes with symptoms like snoring loudly, waking up often, and being sleepy during the day, Dr. Dimitriu says.

Even if mouth taping could potentially reduce instances of snoring, it doesn’t treat the cause of snoring, which might be sleep apnea, Dr. Chitkara says.

Sleep apnea is a disorder causing you to stop and start breathing during sleep, according to the Mayo Clinic. Sometimes, it leads to an airflow blockage. Long term, it can increase the risk for stroke, cardiovascular disorders, and type 2 diabetes.

Should you try mouth taping?

It’s best to talk to your doctor about your sleep problems first, Dr. Strumpf says.

“This is important to ensure your sleep breathing symptoms are fully evaluated and effective sleep apnea is ruled out prior to initiating a trial of mouth taping,” he says.

If you do try it, Dr. Strumpf suggests using medical tape and using a small strip on the midline of your mouth from just above the upper lip to just below the lower lip.

Mouth taping can be useful for sleep apnea patients being treated with a continuous positive airway pressure (CPAP) machine, Dr. Dimitriu says. Some patients use the tape to reduce air leakage from the machine and improve its efficacy. In this situation, the taping is done under medical supervision.

How to improve your snoring

People snore when air can’t easily flow through their mouth or nose, according to the Cleveland Clinic. When airflow is restricted, the soft palate, tonsils, adenoids, and tongue vibrate against each other as air is forced out. This creates rattling, snorting, or grumbling sounds.

Some things can block airflow, which makes snoring worse, like:

• Alcohol or other sedatives that relax muscles
• Enlarged adenoids, tonsils, or tongue
• Excess body fat that puts extra pressure on soft tissues
• Pregnancy, which may cause inflammation in the nose
• Nasal congestion and inflammation from a cold or allergies
• Anatomy that decreases the size of airways

If you snore regularly and it’s so loud it’s affecting a partner, visit a sleep medicine doctor, Dr. Dimitriu says. Getting a sleep study will identify what’s causing your snoring and rule out sleep apnea.

He also recommends using apps like SnoreLab, which lets you record your snoring all night to see what you sound like. “I pay particular attention to loud snoring and pauses in breathing (apneas), and also what breathing sounds like before people wake up,” Dr. Dimitriu says.

Snoring remedies when you don’t have sleep apnea

Here are some things to try:

• Changing your sleep position
• Avoiding alcohol before bed
• Maintaining a healthy weight
• Taking medication to relieve nasal congestion
• Using nasal strips that stick to the outside of your nose and open nasal passages
• Wearing a mouth guard to keep your jaw positioned to enable airflow

Could you have sleep apnea?

Sleep apnea is a serious condition. The most common type, obstructive sleep apnea, happens when the throat muscles relax, blocking your airway, according to the Mayo Clinic.

Signs of sleep apnea include:

• Snoring loudly
• Gasping for air when sleeping
• Stopping breathing during sleep
• Waking up with a dry mouth
• Experiencing excessive sleepiness after a full night’s sleep
• Feeling irritable

Sleep apnea is diagnosed by doctors via a series of tests, including a sleep study, Dr. Dimitriu says. Treatments include using a CPAP machine, an oral appliance, or other devices.

This article originally appeared on Men’s Health US.

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5 Ways To Fix Your Snoring (And Help Your Partner Sleep Better)

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Employers bear a responsibility to provide a conducive work environment and ensure that their employees look, feel, and perform at their best. A healthy and happy employee is a productive one. When they’re in peak physical and mental condition, they’re better equipped to handle the demands of their job. Essentially, prioritizing workforce well-being can lead to remarkable increases in productivity and profitability.

BioFunctional Health Solutions (BHS) emerges as a reliable partner for employers genuinely invested in their employees’ well-being. Since 2007, the Colorado-based company has been trusted by businesses for its innovative and scientifically backed health solutions. With offerings designed to reduce costs and improve employees’ overall health, BHS stands as a valuable asset to any organization.

BHS developed the personalizable, science-backed LIMITLESS (biohacking) Program to meet the needs of businesses of all sizes. This offering optimizes mental and physical health through advanced science and technology. The program begins with the BHS team thoroughly understanding each participant’s health history and goals. They work with individuals to design personalized programs that address specific health concerns.

The LIMITLESS Program encompasses genetic testing, which reveals how the body processes carbohydrates, fats, and proteins, as well as responses to different types of exercise, pain tolerance, and more. It also includes a blood test powered by an artificial intelligence (AI) system and validated by the Massachusetts Institute of Technology (MIT). The test analyzes 78 biomarkers, including adrenal function, cardiac risks, essential nutrients, hormone balance, inflammatory markers, insulin and glucose levels, and organ functions.

BHS also provides additional testing and support services through the LIMITLESS Program, such as food sensitivity and allergy testing. Moreover, it uses clinically validated wearable devices like Whoop® to track and optimize health metrics and the Lumen® handheld CO2 sensor to hack metabolism.

The LIMITLESS Program offers a significant return on investment for employers. Businesses can reduce healthcare costs and absenteeism while boosting productivity and morale by ensuring employees are in peak health. It’s also worth noting that employees who feel valued and cared for are more likely to remain with the company, leading to higher retention rates and a more stable workforce.

In addition, the LIMITLESS Program prevents unnecessary medical procedures and expenses. This translates to lower medical and workers’ compensation costs. The program helps to avoid surgeries, reduce medication use by up to 50%, and lower workers’ compensation claims by focusing on preventative measures. With DNA testing specifically targeted towards an individual’s response to medications (pharmacogenetics), the LIMITLESS Program can provide insight into the medications that could either be ineffective or harmful, reducing unnecessary spending on medication. With the BHS’s powerful mobile applications, put this life-saving information in the hands of employees and their doctors.

Employers can rest assured that BHS’s programs comply with the Employee Retirement Income Security Act (ERISA). They’re also eligible for a health savings account (HSA) and flexible spending account (FSA). The program’s offerings include interest-free loans and financing options. This makes it accessible to businesses of any size—from large corporations to individual entrepreneurs and small businesses.

BHS has proudly served over 181,000 employees across diverse businesses, from small enterprises to Fortune 500 companies nationwide. This extensive experience demonstrates the company’s commitment to providing top-tier health solutions catering to organizations’ unique needs.

CEO Brent Kruel remarks, “Our mission at BioFunctional Health Solutions is to redeem healthcare by reintroducing compassion into the community care model. We want to restore the human touch that has been overshadowed by managed care and financial pressures. Our healthcare professionals are driven by altruism and prioritize quality over quantity.” It’s this dedication that ensures BHS delivers meaningful care and lasting value.

“If you don’t trust BHS as the experts, trust the experts who trust us,” adds Kruel. BHS has established strong partnerships with industry leaders to enhance their offerings and ensure the highest quality of care. It has collaborated with Think Insurance Group to engineer meticulously crafted self-funded health plans for employer groups. This partnership aims to provide more value and better outcomes for healthcare benefit spending.

BHS also entered a strategic partnership with ADX, a network of joint, spine, and pain specialists. Dr. Brad Vilims, founder of ADX and Chief Medical Officer at BHS, has over 27 years of experience in interventional pain management. This collaboration allows BHS to offer comprehensive care solutions, from rapid diagnostics to minimally invasive and reconstructive surgical procedures.

BioFunctional Health Solutions continues to set the standard in employee health and wellness. By partnering with BHS and investing in the LIMITLESS Program, businesses can provide the world’s best scientifically proven and technologically advanced mental and physical healthcare to their employees. The company is excited to announce that it will be expanding its services to Australia. This move is a milestone in the BHS’ mission to enhance employee well-being across the globe. Australian businesses will soon have access to the renowned LIMITLESS Program, which has already benefited thousands of employees in the US.

The Men’s Health newsroom and editorial staff were not involved in the creation of this content.

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