5 Ways to Naturally Support Summer Energy and Focus

(Feature Impact) Summertime means sunshine, longer days, family vacations and social events everywhere you look – but summer can slip away if you feel too tired and distracted to make the most of your experiences.

According to a survey conducted by Atomik Research on behalf of Botanic Tonics, many adults ages 21 and older struggle to feel fully present in summer activities. Nearly half of respondents said having enough energy and a clear mind would help them get more enjoyment out of the summer moments that matter most.

With that in mind, here are five simple daily habits to support your energy and focus throughout the rest of the summer season.

Improve Your Sleep Quality

It might sound obvious, but getting better sleep should be a top priority for anyone trying to harness more physical and mental energy throughout the day. Keep your bedroom cool, dark and quiet; avoid consuming caffeine too close to bedtime; and wind down with a relaxing routine like reading or yoga.

Get Regular Exercise

Even though a workout consumes energy in the short term, it pays you back with dividends. Just 30 minutes of movement a day – including favorite summer activities like swimming or playing games in the yard – can improve your mood. Physical movement also helps reduce stress, which was a reported obstacle for 33% of survey respondents who wished they could be more present with friends and family during the summer months.

Stay Hydrated

When the weather is hot, it becomes more important to stay on top of your hydration. Even mild dehydration can negatively impact your energy and focus. When you’re out of the house, bring a reusable water bottle and set reminders to drink regularly, especially during and after outdoor activities.

Limit Device Usage

When you’re feeling sluggish, it can be tempting to collapse on the couch or in bed to scroll on your phone or watch TV. There’s nothing wrong with screen time in moderation, but digital fatigue is real and it can drain your energy and disrupt your sleep. Plus, 49% of surveyed adults said social-media-driven FOMO (“fear of missing out”) made it harder for them to enjoy their summer experiences in the moment.

Try Botanical Energy Offerings

When energy levels start to dip, it’s easy to reach for a cup of coffee, a sugary energy drink or soda. Products made with thoughtfully sourced botanical ingredients offer a different approach. For example, Botanic Tonics’ “feel free” kava-centric supplements are designed to deliver chilled energy: a unique combination of energy, focus and elevated mood.

For smooth, sustained energy without caffeine jitters or sugar crashes, try KavaMaté, crafted with noble kava root and yerba maté. For those looking to elevate their mood and enhance focus, feel free Classic is thoughtfully crafted with noble kava root and natural whole leaf kratom – never synthetic ingredients, alcohol or concentrates.

Learn more about these products, responsible consumption and where to purchase at BotanicTonics.com.

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SOURCE:

Botanic Tonics

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(Feature Impact) Most Americans are eating enough protein. They’re just eating it wrong.

Protein is the macronutrient of the moment – for muscle building, losing weight and staying strong – but nutrition researchers say two things are missing from the conversation: timing and quality.

Spreading protein intake across the day produced about 25% greater muscle protein synthesis, even when the total daily intake was identical, according to research published in the “Journal of Nutrition.”

“Your muscles don’t have a bank account,” said Chris Mohr, PhD, RD, performance nutritionist. “You can’t deposit all your protein at one meal and expect your body to save it for later.”

Most researchers point to a target of about 30 grams of high-quality protein per meal to maximize muscle protein synthesis in most adults.

However, grams aren’t everything. The source matters just as much.

“Aim to get most of your protein from whole, nutrient-dense foods rather than relying on powders, bars and snacks that don’t have much else to offer,” Mohr said. “Supplements have their place but they should build on a real-food foundation, not replace it.”

Quality comes down to amino acids – specifically, whether a source contains all nine essential ones the body can’t produce on its own. Animal proteins (dairy, eggs, meat, fish) check that box. Many plant proteins don’t and tend to be lower in leucine, the amino acid most critical for triggering muscle growth. Dairy is especially rich in leucine.

Mohr recommends a source of dairy at every meal, including milk, Greek yogurt or cottage cheese. He suggests cottage cheese with the highest levels of protein, such as MULU cottage cheese that contains 18 grams of protein per serving – one-third more than the leading brand.

Additionally, Mohr offers these tips to spread protein intake throughout the day:

• Start with a protein anchor. Build your morning meal around protein, such as scrambled eggs with cottage cheese or a Tart Cherry Cottage Cheese Smoothie with nut butter.
• Layer in protein at lunch. A salad with grilled chicken, a turkey and cheese wrap or a grain bowl with edamame and hard-boiled eggs can hit the 30-gram target.
• Make snacks count. Use cottage cheeseas a base for dips or keep hard-boiled eggs on hand for quick, protein-rich options. Or, in just 7 minutes when time is of the essence, you can prepare Air Fryer Cottage Cheese Toast with a delicious drizzle of hot honey.
• Treat dinner as a cap, not a catchup. By evening, protein intake should already be well distributed. Try a moderate portion of fish, lean meat or legumes alongside vegetables.
• Eat slow-digesting protein before bed. Studies show consuming casein protein before sleep – the slow-digesting protein found naturally in dairy – supports overnight muscle repair. One-half cup of cottage cheese or a glass of milk before bed is a practical, evidence-backed way to put science to work.

To find more protein-rich solutions to power your day, visit MULUProtein.com.

Tart Cherry Cottage Cheese Smoothie

Servings: 2

• 1          cup MULU low-fat cottage cheese
  
• 1          frozen banana, peeled
  
• 3/4       cup frozen tart cherries
  
• 1          tablespoon ground flaxseed
  
• 1          cup low-fat milk
  
• 1          tablespoon nut butter
  
• water

1. In blender, blend cottage cheese, banana, cherries, ground flaxseed, milk and nut butter on high speed until completely smooth, 45-60 seconds.
2. If smoothie is too thick, add water, 2 tablespoons at a time, and blend to preferred texture.
3. Pour into two glasses and serve or pour into sealed jar or container and refrigerate overnight; stir or shake well before drinking.

Nutritional information per serving: 310 calories; 35 g carbohydrates; 22 g protein; 10 g fat.

Air Fryer Cottage Cheese Toast

Servings: 2

• 1          cup MULU low-fat cottage cheese
  
• 2          slices sourdough bread
  
• 2          teaspoons hot honey
  
• 2          teaspoons chili crunch

1. Preheat air fryer to 400 F.
2. Spread 1/2 cup cottage cheese onto each slice of sourdough bread.
3. Transfer slices into fryer basket. Cook about 7 minutes, or until cottage cheese is golden, bubbly and lightly set.
4. Remove toast from air fryer. Drizzle 1 teaspoon hot honey and 1 teaspoon chili crunch over each slice and serve.

Nutritional information per serving: 295 calories; 38 g carbohydrates; 19 g protein; 6 g fat.

SOURCE:
MULU Cottage Cheese

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Strong at Every Age: How Women Can Help Combat Muscle Loss

(Feature Impact) Aging is inevitable, but losing muscle and mobility doesn’t have to be. For many women, maintaining strength, independence, energy and mobility are top priorities as they get older, particularly as they deal with the mental and physical responsibilities that come with working, caregiving, keeping up with friends, hobbies and enjoying an active lifestyle.

In fact, 58% of women in the United States are actively focused on staying healthy as they age, according to a recent survey commissioned by Viactiv, a line of award-winning supplements for women known for their unique formats and flavors. However, 73% of respondents weren’t aware of sarcopenia, or age-related muscle loss. According to the “International Journal of Women’s Health,” age-related muscle loss often begins between ages 30-35, with women losing 3-8% of their muscle mass per decade and increasing to 5-10% loss per decade after age 60.

Hormonal changes, decreased activity levels, stress, poor sleep and inadequate nutrition can all contribute to the decline in muscle, which can also negatively impact balance, bone health, metabolism, posture and everyday mobility.

Yet, despite 70% of women reporting some level of concern about muscle loss, 54% are unsure how to protect their muscle health.

“Women want to stay strong, active and independent as they age, but many are getting mixed messages about what actually supports long-term muscle health,” said Dr. Tania Elliott, a dual board-certified physician in internal medicine. “A lot of women are already making healthy choices like walking and staying active, which is a great start. However, maintaining muscle health really requires a more complete approach, and one that starts earlier than most women think, which is in your 30s.”

Prioritize Strength Training

Many women report barriers such as lack of time (15%), feeling overwhelmed (23%) or simply not enjoying exercise (23%). The key is finding realistic, sustainable habits. While walking and cardio exercise aid in heart health, which 58% of survey respondents report already engaging in, strength training is one of the most effective ways to preserve and build muscle as you age. Still, just 34% of women report doing strength or resistance training.

You don’t need an intense fitness regimen to support healthy aging. Aiming for at least two strength-focused workouts a week – lifting weights, using resistance bands, practicing weight-bearing yoga or doing bodyweight exercises like squats and pushups – that target major muscle groups can help maintain muscle health. The goal is to fatigue your muscles during sets so they build.

Fuel Muscles with Proper Nutrition

Exercise is only part of the equation. Muscles also need proper nutrition to recover and stay strong. Protein plays a critical role in maintaining muscle mass, especially as women age. Incorporating high-quality protein throughout the day, such as eggs, Greek yogurt, fish, lean meats, beans, lentils, nuts and seeds, may help support muscle repair and overall strength.

Support Healthy Aging with Supplements

In addition to a balanced diet and exercise, some women may consider supplements that support healthy aging and energy production, including CoQ10, which is a naturally occurring antioxidant that helps cells produce energy. According to research published in “The Journal of Nutrition, Health and Aging,” because muscles require significant energy to function, CoQ10 shows potential for managing sarcopenia by improving mitochondrial function and reducing oxidative stress.

An option like Viactiv CoQ10 Cardio Complete, available in a tasty fruit-flavored chew, can help support heart health, muscles, nerve function and daily energy. Enhanced with vitamins D3 and K2, it provides daily essential nutrition for women without the need to swallow a large pill.

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Practice Healthy Habits

Muscle health is influenced by more than workouts. Sleep, stress management and daily movement all play important roles. Adopting some simple habits, including prioritizing quality sleep, stretching regularly, staying properly hydrated, reducing sedentary time throughout the day and practicing stress-management techniques, like yoga, meditation or deep breathing, can help aid in healthy aging, including maintaining muscle.

The earlier women begin prioritizing muscle health, the better positioned they may be to maintain strength and mobility as they age. Visit Viactiv.com for more information and resources to help combat muscle loss.

Photo courtesy of Shutterstock

SOURCE:
Viactiv

💪 Your health journey starts here! Explore the latest health news, fitness tips, wellness trends, and healthy living advice. Share your thoughts in the comments and subscribe to the STM Daily News newsletter to stay informed and inspired every day.