Monthly Archives: October 2019

Caffeine crash

Caffeine high and crash

Many people who drink caffeine beverages experience tiredness, caffeine crashes and hangover symptoms. How do they prevent this from happening?

Caffeine crash

A caffeine crash usually occurs a few hours after a person has consumed a moderate to high dose of caffeine, when they were previously in a tired state. There is a reason for this!

Symptoms of a Caffeine Crash

  • Extreme tiredness
  • Inability to concentrate
  • Irritability
  • Dozing off

What are the reasons for a caffeine crash?

In simple terms:

Caffeine stops the “you are getting tired and need to take a nap, or go to sleep” chemical (called Adenosine) from attaching to the brain.

As the caffeine starts to wear off as caffeine gets metabolized, the “go to sleep” chemicals will now be flooding the brain! The brain is now telling you to “pass out urgently” (CRASH!), rather than being nudged to do so.

Adenosine promotes sleep and suppresses arousal. When awake the levels of adenosine in the brain rise each hour .

When a person is already feeling tired, they have increased levels of adenosine in their brains. If they consume caffeine, the caffeine molecule blocks the adenosine from attaching to its receptors in the brain. However, while the caffeine is keeping a person alert and energetic adenosine is continuing to build up in the person’s brain.

After a few hours, as caffeine is metabolized, its effects begin to wear off. The built up adenosine then floods its receptors which signals the body that it is time for sleep, but at a level much more intense than normal.

This is the feeling of the caffeine crash.

How to Avoid a Caffeine Crash

  • Get enough sleep
  • Reduce caffeine beverages
  • Eat a healthy breakfast

The first step in avoiding a caffeine crash is to get adequate rest.

Starting out the day with normal adenosine levels helps prevent a crash.

Spread out your caffeine consumption throughout your workday.

Instead of having two coffees back to back in the morning, have one in the morning and another at lunchtime. Better still, cut out the coffee and energy drinks, and replace it with green tea , or you cannot stomach green tea, normal tea!

Keep your caffeine dose within reason. A single dose of more than 200 mg of caffeine at one time can lead to a caffeine crash. You can trick your mind by replacing half your instant coffee dosage with a caffeine free portion (1/2 spoon caffeinated & 1/2 spoon of caffeine-free of the same brand – for example).

Don’t consume caffeine on an empty stomach. Food provides real energy for your body and caffeine only provides a temporary sense of energy. Without real calories, the body will quickly feel fatigued and tired once the caffeine wears off. Eat a healthy breakfast along with your dose of caffeine.

Caffeine Hangover

What goes up must come down. When a person comes down from having too much caffeine, it can feel like a hangover.

Caffeine puts you on a chemically induced “high”.

Drastic changes in daily caffeine consumption can trigger a caffeine headache which is similar to the way someone feels when they are hungover from alcohol.

Because of the high levels of caffeine, the neurotransmitter adenosine was able to build up in the brain. Once the caffeine is metabolized, the brain is flooded with adenosine which causes feelings of extreme tiredness and lethargy.

Too much caffeine can also cause nausea and vomiting which is another may it can mimic the consumption of too much alcohol.

How to Avoid a Caffeine Hangover

Get plenty of sleep, eat a healthy diet, and then use caffeine to give you that extra edge of alertness and productivity that will help you do your job or your studies without overdoing it.

Caffeine is not a replacement for sleep.

Six pack

Fast tan

To tan, you will need to spend some time in the sun.

Tan faster than ever before

Get as much safe sun exposure in a week – without burning. Slow and easy tanning over a period of time is the best way to tan.

Boost your tan – fastest tanning

Boost your tan by increasing melanin by using MT2.

Melanotan II was first synthesized at the University of Arizona. Researchers there knew that one of the best defenses against skin cancer was melanin activated in the skin, a tan.

They hypothesized that an effective way to reduce skin cancer rates in people would be to induce the body’s natural pigmentary system to produce a protective tan prior to UV exposure.

The body’s naturally occurring hormone α-MSH causes melanogenesis, a process by which the skin’s pigment cells (melanocytes) produce the skin’s pigment (melanin).

They tested to see if administering this endogenous hormone to the body directly could be an effective method to cause sunless tanning. What they found was that while it appeared to work, natural α-MSH had too short a half life in the body to be practical as a therapeutic drug. So they decided to find a more potent and stable alternative, one that would be more practical and so Melanotan 2 was born.

Foods that enhances tan

Carrots. When carrots are consumed regularly (and in moderation), the skin adapts a more natural and healthy-looking hue.

The following food will enhance your skin tone, when eaten regularly and in moderation:

Tomatoes, sweet potatoes, cantaloupe and apricots. Like carrots, these carotenoid rich fruits and veggies improve your skin’s color while providing other health benefits.

Spinach and kale. These dark, leafy greens should definitely be a staple in your diet, as well as broccoli, as they are the secret to glowing skin.

Olive Oil. Although olive oil doesn’t contain any carotenoids, antioxidants and omega-3s, it will give your skin a moisture boost for a healthier appearance.

Six pack

How Much Exercise to Lose Weight?

To lose weight and to keep it off requires a lifestyle change.

You need to eat healthier and increase your cardio or activity.

Eating healthier means reducing fatty foods and cutting out sweet drinks. This means stop eating takeouts and start eating healthy home-prepared meals – this means steamed vegetables and low-fat meats and fish.

When someone over-exercises, they might over-eat as well.

The trick here is to train your brain and body to either eat smaller portion of high-protein food, and having meal replacements.

So how much time is required to lose weight?

Science shows that 150 to 250 minutes a week is required to start burning off the fat.

This means 35 minutes a day, or if training daily is not possible, getting most of your exercise on a weekend, with a few extra minutes during the week, will work, as long as your moderate top vigorous exercise is 250 minutes a week.

You can also increase your intensity (such as running instead of walking), which will increase the burning rate and reduce the amount of time to lose weight.

How Much Exercise Per Day to Lose 1Kg?

If you’re curious about how much exercise it would take to burn one pound of body fat. You can use an activity calculator to help provide the answer. You need to burn about 3500 calories to lose 1/2Kg of weight.

 These activities would help a 70kg-pound person burn roughly enough calories to lose 1/2Kg:

5 hours of running or roughly 40 minutes per day
14 hours of walking or 2 hours per day
5 hours of vigorous swimming or about 40 minutes per day
6.5 hours of biking (12-13 miles per hour) or just under an hour each day
7 hours of intense aerobics class or 7 one-hour classes per week

That is a lot!

So the best way to reduce this effort, is to reduce your food intake.
The inconvenience of feeling peckish or hungry, is easier than exercising what seems like an eternity.

The most important thing is weighing yourself weekly, not daily.

If you have not lost anything, reduce your food by 10% and increase your exercise by 10%.

Check your results and adjust until your weight goal is being met. You should aim for a maximum of 1Kg a week.

What should my heart rate be?

Your resting heart rate, or RHR, is a great way to determine your health.

When reting, your heart should be within the range shown, or you may suffer short as well as long term effects.

Your RHR is how fast your heart beats when you are relaxed. Check the resting heart rate chart below to see how you compare to your age group.

  Your Resting Heart Rate is how many times your heart beats per minute while you are resting.

    A normal resting heart rate is between 60 bpm and 100 bpm.

  Having a high resting heart rate increases the risk of serious diseases and speeds up the aging process.

  You can lower your resting heart rate with exercise, relaxation, and eating beans.

How to Measure Resting Heart Rate

To take your pulse, place your index finger and your middle finger on one of your pulse points and count the number of heartbeats for 15 seconds, then multiply by four.

Wait until you are relaxed. If you’ve just finished exercising or you’re stressed, your RHR will be elevated.

When Should You Check Your Resting Heart Rate?

The best time to check your resting heart rate is when you wake up in the morning before you get out of bed. Check your RHR at the same time and rested state every day to get an accurate reading.

You can also measure your heart rate (HR) right after exercise to track your maximum heart rate.

What Are the Best Places to Check Pulse?

The best places to check your heart rate are your wrist, the side of your neck, the inside of your elbow, and the top of your foot.

Heart Rate Monitors

You can track your heart rate with a wrist monitor (such as a smart watch that monitors heart rates)

Heart rate monitors make it easier to track your heart rate consistently and learn which activities raise or lower it the most.

AgeTarget HR Zone 50-85%Average Maximum Heart Rate, 100%
20 years100-170 beats per minute (bpm)200 bpm
30 years95-162 bpm190 bpm
35 years93-157 bpm185 bpm
40 years90-153 bpm180 bpm
45 years88-149 bpm175 bpm
50 years85-145 bpm170 bpm
55 years83-140 bpm165 bpm
60 years80-136 bpm160 bpm
65 years78-132 bpm155 bpm
70 years75-128 bpm150 bpm