I never expected to run a complete marathon. Running a marathon may sound like something only elite athletes or future Olympians would do. It just didn’t seem plausible for me to run for hours straight, especially since I grew up like anyone else. I was involved in cross country in high school, went to class, work, and lived my daily routine normally. But this year on March 18, 2018, I ran my first ever marathon. After I graduated college, I wanted to take on a new challenge and decided to get back into running. I thought to myself that I might as well “go-big or go-home.” Next thing I knew, I signed myself up for the LA Marathon.
While I did run cross-country in my senior year of high school in 2011, long-distance running was still new to me. Cross-country races are 5 kilometers, or about 3.1 miles, while a marathon is 26.2 miles long. Not only that, but I didn’t keep up with running after high school since I got into weightlifting. As some may know, weightlifting builds muscle, which contradicts the effects that long distance cardio has to break down muscle and build endurance.
Signing Up- May 12, 2017
The first thing I did to prepare for the marathon was to give myself ample time between when I signed up for the marathon and when it actually took place. I signed up for the LA Marathon on May 12, 2017. That gave me a little over 10 months to prepare. Yes, I could have just started my training early and signed up later on, but by signing up early, there was an added motivation because actually doing the marathon became “real”. It also helped that once you sign up and pay for the LA Marathon, there are no refunds, which means there was no backing out now!
When I signed up for the LA Marathon, I signed up for two other races as well: The Santa Monica Classic 10k (6.2 miles) on September 10th, 2017 and the Pasadena Half Marathon (13.1 miles) on January 21, 2018. This three-race series was known as the “Conqur La Challenge” that gave me a bundle deal and helped me pace my progress throughout my training cycle.
The First Milestone- September 10, 2017
Now, I was almost ready for a 6.1-mile race by September. As time passed, these smaller run checkpoints ensured that my mileage was going up. I felt stronger and better with each practice run I made and noticed my time was improving, a critical factor when training for a race this long.
Besides my mileage going up over time, my running frequency also went up over time. I was still going to the gym and lifting weights in addition to my running as part of an experiment I was doing. I wanted to see if I could maintain my strength and minimize muscle loss while still building running endurance. Most people focus on bodybuilding or stamina, but balancing both at the same time was a challenge I wanted to overcome.
The Second Milestone- January 21, 2018
Next came the half-marathon in January. I prepared for this by signing up with one of my closest friends. While we may not have trained together very often, we did go to all three races together. Knowing I was going through this marathon experience with a friend helped out a lot. I had someone to talk about training with and had support during the actual races. This was another great source of motivation and was very important to my training.
As the official marathon date approached closer and closer, I cut back the number of times I went to the gym to lift weights and increased the number of times I ran. Before beginning my marathon training, I was going to the gym 4-5 times a week and only running once a week. I slowly changed that to going to the gym 3-4 times a week and running two to three times a week.
Marathon Day- March 18, 2018
As the marathon approached, I, unfortunately, had a minor setback. I hurt my knee after running some very steep hills a few weeks before the marathon. I realized I had neglected incline training but overcorrected by running too steep of an incline. While it was a tough decision, I decided to take some time off before the marathon to let my knee heal. Looking back, this was the right decision because I had already prepared a substantial amount up to this point. One extra week of running was not going to make a difference, but if I had chosen not to take some time off, I could have hurt my knee worse.
When the big day finally approached my knee had gotten better, but I was still a bit nervous about the grueling run I was about to partake in. However, I just remembered to have fun with it and before I knew it, I crossed the finish line and conquered the 26.2 miles!
“I crossed the finish line and conquered the 26.2 miles!”
Training for the LA Marathon and then actually running it were such great experiences and I hope to run another marathon sometime again in the future. I will take what worked from training for this marathon as well as what I learned (such as preventing injuries) to have a better experience next time around. Finishing a marathon helped me feel like I can accomplish whatever I set my mind to and it is a challenge I would want to conquer again. I hope that by sharing my experience in how I prepared for my first marathon, others can take something away or be inspired to run their first marathon soon.
Studies Show That Healthy Food Can Help Combat Depression
The most common medical solutions to treat depression include antidepressants and SSRIs. However, rather than turning to medication, changing the way you eat can help you combat depression. Research has shown that a nutritious diet not only prevents depression but also treats it once it has started.
Epidemiologist Felice Jacka led research that examined whether or not diet plays a role in improving mood. In a group of 67 people with depression, one group was being treated for antidepressants, another group received psychotherapy, and some individuals were treated with both. Half of the individuals were advised by a dietician regarding how to incorporate a healthy diet, while the other half was given social support. After 12 weeks, the researchers found that those that received nutritional counseling showed significantly happier moods compared to those who received social support.
With other studies showing similar results, we have seen the genesis of nutritional psychiatry. This discipline, pioneered by Jacka, aims to demonstrate the role of diet in mental health and to develop nutrition-based strategies to combat brain disorders. Traditional medical education generally does not consist of a well-rounded insight into nutrition; therefore, fields such as nutritional psychiatry are working on adding another layer to medical curriculum because food can apply to other parts of the body. For example, this research study notes that a bad diet affects our microbiome, which consists of gut bacteria that are housed inside of our intestines. Gut bacteria essentially create molecules that affect the production of serotonin in the brain.
You might be asking: what foods can I eat? The research points out to a Mediterranean diet composed of “olive oil, yogurt and cheese, legumes, nuts, and seafood.” Ultimately, this diet would increase good gut-bacteria and enhance our inflammatory responses. Here are some nutrients to consider:
- DHA: Also known as Docosahexaenoic acid, DHA helps in producing BDNF, which is brain-derived neurotrophic factor, which promotes the formation of new neurons in the brain. It is also the primary omega-3 fats in the brain.
- Sources of DHA: Wild salmon, oysters, mussels
- Vitamin B6: This vitamin is crucial in serotonin production, which influences sleep and mood. Decreased serotonin is linked to depression, and a daily intake of vitamin B6 is recommended.
- Sources of Vitamin B6: Sweet potatoes, pistachios, chicken
- Probiotics: These are crucial to cultivating good gut-bacteria within the microbiome.
- Sources of Probiotics: Yogurt, kefir, kimchi
- Prebiotics: It is essential for the gut bacteria to have prebiotics to stay alive.
- Sources of Prebiotics: Onions, Garlic, Oats
A proper diet may not completely eliminate medications or therapy. However, “it can act as a supplemental treatment” with no detrimental side effects unlike antidepressants, and in the long run, it acts as a source of prevention for chronic diseases.
How to Exercise for Your Age
Keeping fit at any age can certainly be a challenge. The idea of running a marathon at 50 may seem impossible, especially after you experience a few performance injuries and recovery time starts to increase. Regular exercise has a positive impact on your health, and it is important to focus on enjoying the right type of exercise for your age group. This means choosing an activity that delivers impacts without the risk of injury. Here is a simple guide on how to do the right exercise for your age:
Adolescence and Childhood:
Exercise can help you to control body weight, maximize coordination, improve self-confidence and deliver a healthy sleep pattern in childhood and adolescence. Making sure that kids regularly get outside and develop varied skills by playing different sports is a great way to help them develop exercise habits. If you fall in this age group, you can do this by joining an intramural sports team to increase physical fitness.
Through Your 20s:
In your mid-20s, you will experience some of the fastest reaction times in the sense that your body can pump oxygen to the muscles at a quick rate. The “maximum rate at which the body can pump oxygen to the muscles” is called VO2 max. Your VO2 max continues to drop after your mid-20s by 1% each year and your reaction time also slows by 1% each year. During this time of your life, it is a good idea to introduce a regular exercise routine. You can try varying your physical activity by trying hiking, swimming, or whatever form of exercise fits with your busy schedule.
Throughout Your 30s:
Exercise can be more difficult the slot in here, often times because many people have a family or career to take care of. What is important is working in the time you need to stay healthy with a busy work schedule. Even taking the time to climb stairs and get away from your desk is important. Diversifying your exercise program was short and intense training like high intensity interval training, spin class or boot camp can be a great way to get a lot of exercise in efficiently.
Through Your 40s:
In your 40s, your metabolisms changes and most people start to put weight on in their 40s. Exercising with resistance training or weight training can be an excellent way to counteract some of the accumulation of fat. In addition, trying out a kettle bell weight training program can be a great way to change your metabolism.
Through Your 50s and 60s:
Chronic conditions start to pop up in your 50s, and this is when you may face a greater risk for type II diabetes and cardiovascular disease. Completing strength training once a week to maintain muscle mass and doing weight-bearing walking can help you get exercise without straining your body.
Through Your 70s and Beyond:
Exercise in your 70s is important for maintaining strength and preventing a fall. Going for regular walks, working on your flexibility, and doing very minor strength training with the help of a personal trainer physiotherapist can help you maintain your independence. Fitness and strength decline rapidly in the event of sickness or a time when you are bed bound. Therefore, keeping sustainable exercise is a part of your lifestyle is one of the greatest ways that you can experience ongoing health benefits.
What You Need to Know About Activated Charcoal
Activated charcoal has taken the modern-day food industry abuzz not just for its mystery and intrigue but also for its health benefits. Did you know it is found in the most ubiquitous foods such as ice cream, donuts, and coffee? Although activated charcoal is starting to become popular, it was widely utilized as a popular product in natural healing around the world. It was used in Chinese and Ayurvedic medicine for generations, and there are recorded uses of activated charcoal that date back to 1550 BC.
What Does Activated Charcoal Look Like and How is it Made?
In terms of its looks, activated charcoal usually comes in the form of black powder. It is usually produced by burning a substance without oxygen that builds a deep char. The substances can include anything from bamboo to coconut shell charcoal. When synthesized in the lab, the char is heated to a high temperature and exposed to various gases to activate the charcoal. This leads to a porous end product that is safe for consumption. Once the activated charcoal has been activated, it can bind to a substance and eventually gets absorbed. Activated charcoal is tasteless, odorless and completely non-toxic.
What are Some of Its Health Benefits?
- Removing Poison and Toxins: Activated charcoal is considered one of the most effective G.I. tract decontaminants on the market. It can quickly absorb 50-60% of unwanted elements that are found in the intestines and the stomach; in fact, these absorption effects can last for up to 2 hours. The positive effects of activated charcoal can continue to last up to two hours after it’s ingested. Many emergency rooms regularly use activated charcoal for handling certain types of poison. Charcoal can bind to and remove substances even after they enter the bloodstream.
- Oral health: Activated charcoal can be particularly powerful at removing materials from the digestive system and your teeth. It doesn’t directly neutralize toxins, but it can bind to them and quickly remove harmful substances from your mouth. Activated charcoal can quickly remove stains from the teeth and whiten teeth in just a few uses.
- Skincare: Activated charcoal also has many uses in beauty products. It’s commonly found in many facial scrubs and it’s widely effective at removing chemicals, dirt, and bacteria that can often build up along your skin. Regularly treating your skin with activated charcoal can be an excellent anti-aging solution. It will regularly remove toxins that can make you age faster.
- Regulating Cholesterol Levels: Activated charcoal can work to remove bad cholesterol and increase the incidence of good cholesterol just as you would receive from any prescription medication.
- Reduces Bloating: It can be extremely beneficial in removing gas caused by byproducts in food items. Taking 500 mg of activated charcoal can help to reduce bloating and gas regularly after a meal that contains these items.
Is Activated Charcoal Safe?
Activated charcoal is non-toxic; however, if you have any health risks, you should consult your primary care physician before internal use.
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