By Paul Bernitt, DHH
Director of Wellness Services, TriVita

Dear Friends,

I want to take a moment to speak from my heart. Chronic inflammation affects so many of you, and I know the toll it takes—not just physically but emotionally and spiritually, too. You’re not alone if you feel overwhelmed by pain, fatigue, or stress. But there is hope. You can take steps toward healing with understanding and small, intentional changes. Let’s walk this journey together.

In this newsletter, I’ll share the top causes of chronic inflammation, the problems it creates, and holistic ways to restore balance to your body. I’ll also highlight the role of simple lifestyle modifications that can help you reduce chronic inflammation and its symptoms.   

The Top 5 Causes of Chronic Inflammation

1. Poor Diet
   What we eat directly impacts inflammation. Diets high in processed foods, refined sugars, and unhealthy fats can trigger the immune system to stay in constant “fight” mode. This can lead to chronic inflammation over time.  A study published in Nature Medicine (2018) found that high sugar intake disrupts the gut microbiome, leading to systemic inflammation and insulin resistance.  (1)
2. Lack of Exercise
   Our bodies are designed to move. Without regular activity, stiffness and inflammation can set in. A sedentary lifestyle often leads to weight gain, which increases stress on joints and worsens inflammation. Research from the Journal of Clinical Endocrinology & Metabolism (2015) found that moderate exercise reduces markers of inflammation, including CRP (C-reactive protein), in overweight adults. (2)
3. Stress
   Chronic stress can feel like carrying an invisible weight. It keeps your body in a constant state of high alert, releasing stress hormones that fuel inflammation. Over time, this can weaken your immune system and hinder healing.   A study in Psychoneuroendocrinology (2016) linked chronic stress with elevated inflammatory cytokines, which increase the risk of conditions like heart disease and depression. (3) 
4. Environmental Toxins
   Exposure to environmental pollutants, such as fine particulate matter (PM2.5), has been linked to increased systemic inflammation, which can contribute to various health issues. A study published in Environmental Health Perspectives in 2016 found that higher levels of PM2.5 were associated with elevated markers of systemic inflammation, including C-reactive protein (CRP) and interleukin-6 (IL-6), in a cohort of elderly individuals.  (4)
5. Lack of Sleep
   Sleep is your body’s repair mode. Without enough rest, your immune system becomes overactive, leading to unnecessary inflammation. Sleep deprivation can also worsen conditions like arthritis and cardiovascular disease.  A study showed that sleep-deprived individuals had significantly higher levels of inflammatory markers compared to those with adequate rest.  (5)

The Problems Chronic Inflammation Can Create

When inflammation lingers, it can disrupt nearly every part of your body:

1. Joint Pain and Stiffness: Chronic inflammation contributes to cartilage breakdown, leading to pain and reduced mobility. A study showed inflammation leads to cartilage degradation and joint pain. (6)
2. Heart Disease: Inflammation in blood vessels can cause narrowing, increasing the risk of heart attack or stroke. Research in the Journal of Cardiovascular Computed Tomography explores how chronic inflammatory diseases are linked to coronary heart disease, emphasizing the role of systemic inflammation in cardiovascular events. (7)
3. Brain Fog and Mood Issues: Inflammation affects brain function, potentially leading to depression, anxiety, and cognitive difficulties. A review in Frontiers in Immunology examines the impact of stress-induced inflammation on coronary artery disease, noting the connection between inflammatory cytokines and mood disorders. (8)
4. Digestive Problems: Conditions like irritable bowel syndrome (IBS) and leaky gut are often associated with inflammation. An article in BMC Medicine discusses the role of immunity and inflammation in atherosclerosis and cardiovascular disease, which can also relate to inflammatory processes in the gut. (9)
5. Weakened Immune System: Chronic inflammation can overburden the immune system, making individuals more susceptible to illnesses. A study in Frontiers in Physiology reviews the role of inflammation in heart failure, highlighting how persistent inflammation impairs immune function.(10)

Turning Chronic Inflammation into Healthy Inflammation

Here’s the truth: Chronic inflammation doesn’t have to define your life. Science and holistic wellness show us powerful ways to calm the body and encourage healing.

1.  Adopt an Anti-Inflammatory Diet
   Emphasizing whole, unprocessed foods like leafy greens, berries, nuts, seeds, fatty fish, and olive oil can reduce inflammation.

• Scientific Insight: A study in The American Journal of Clinical Nutrition (2016) confirmed that the Mediterranean diet significantly reduces inflammatory markers like CRP.  (11)

1. Get Regular Movement
   Engaging in daily activities such as walking, yoga, or swimming improves circulation and reduces inflammation. Movement also releases endorphins, natural pain relievers.

• Scientific Insight: A 2020 review in Frontiers in Physiology highlighted that low-to-moderate exercise reduces inflammation in people with arthritis.  (12)

1. Practice Stress Management
   Incorporating practices like meditation, prayer, deep breathing, or journaling can lower stress levels and strengthen the immune system.

• Scientific Insight: A randomized trial showed mindfulness practice reduced inflammation markers. (13)

1. Detox Your Environment
   Minimize exposure to toxins by using natural cleaning products, stop using deodorant with aluminum in it, avoid processed foods, and add air-purifying plants to your home.

• Scientific Insight: A study showed that reducing household pollutants decreased oxidative stress and inflammation. (14)

1. Prioritize Quality Sleep
   Aim for 7-9 hours of uninterrupted sleep each night. A consistent bedtime routine helps signal to your body that it’s time to rest and repair.

• Scientific Insight: Research shows the link between adequate sleep and lower inflammatory cytokines. (15

How Nopalea Can Support Your Journey

Nopalea, made from the prickly pear ruby red optuntia ficus, is rich in betalains, natural antioxidants that combat oxidative stress and inflammation.

• Reduces CRP Levels: Lowers markers of inflammation in the body. (16)
• Improves Range of Motion: Soothes joint inflammation, enhancing flexibility. (16)
• Less Reliance on Pain Medication: By addressing the root causes of pain, many users find they need less medication.(16)
• Natural Pain Relief: Eases discomfort to enjoy your favorite activities. (16)

Friend, you don’t have to feel stuck in the cycle of inflammation. Let’s take these steps together—starting with small changes that lead to big transformations. I believe in your ability to heal, and simple lifestyle improvements including Nopalea can help you in your wellness journey.  I’m here to support you every step of the way.

To your health,
Paul Bernitt, DHH
Director of Wellness Services

I am passionate about my work as the TriVita Wellness Director and find great joy in guiding people on their wellness journey.  Together, we can experience greater physical, emotional, and spiritual wellness!

References 

1. https://www.nature.com/articles/s41392-024-01746-y.pdf
2. https://academic.oup.com/jcem/article/105/8/e2941/5850995
3. https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2023.1130989/full
4. https://ehjournal.biomedcentral.com/articles/10.1186/s12940-020-0568-1
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC8602722/#:~:text=Sleep%20deprivation%20may%20result%20in,as%20inflammation%2Drelated%20chronic%20diseases.
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC5500215/
7. https://www.journalofcardiovascularct.com/article/S1934-5925(21)00086-1/abstract?
8. https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2018.02031/full
9. https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-11-117
10. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.746494/full
11. https://ajcn.nutrition.org/article/S0002-9165%2823%2966236-7/fulltext
12. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.01550/full
13. https://pubmed.ncbi.nlm.nih.gov/23078984/
14. https://pmc.ncbi.nlm.nih.gov/articles/PMC7665158/
15. https://pmc.ncbi.nlm.nih.gov/articles/PMC10274531/
16. Jensen, G. Evaluation of Activity Levels, Inflammatory Markers, and Overall Wellness. 2019. Study based on 3 ounce per day serving size.

By Paul Bernitt, DHH
Director of Wellness Services, TriVita

The Hidden Threat of Chronic Inflammation

Chronic inflammation is one of the most dangerous yet often overlooked health challenges we face today. Unlike acute inflammation—which is your body’s natural healing response to injury or infection—chronic inflammation silently persists over time. This ongoing inflammation can damage healthy tissues and lead to serious health conditions like arthritis, heart disease, diabetes, and even certain cancers.

What makes chronic inflammation so dangerous is that it doesn’t always show obvious symptoms that we would commonly recognize as serious health risks. Instead, it slowly wears down your body, causing stiffness, fatigue, pain, and a weakened immune system. Many people don’t realize that chronic inflammation is at the root of their discomfort until it has already affected their quality of life.

The Science of Reducing Chronic Inflammation

Fortunately, chronic inflammation is not a life sentence. Scientific studies show that making healthy lifestyle choices can significantly reduce inflammation, helping you feel better, move more freely, and reclaim your life. These changes may seem small, but their impact is profound.

Key Healthy Choices to Reduce Inflammation:

1. Choose Anti-Inflammatory Foods
   Focus on whole, plant-based foods rich in vitamins, minerals, and antioxidants. Leafy greens, berries, nuts, seeds, and fatty fish are excellent choices to lower inflammation naturally.
2. Stay Active
   Regular exercise helps regulate your body’s inflammatory response, improving joint flexibility, reducing stiffness, and boosting your mood. Even moderate activities like walking or yoga can make a big difference.
3. Prioritize Sleep and Stress Management
   Poor sleep and high stress levels can trigger inflammation. Aim for 7–8 hours of restful sleep each night and incorporate stress-relieving practices like deep breathing, meditation, or prayer into your daily routine.
4. Support Your Body with Nopalea
   A powerful wellness drink made from the nopal cactus fruit, Nopalea contains betalains, antioxidants proven to reduce inflammation and protect your cells from damage.

The Benefits of Nopalea: Backed by Science

Many people have found remarkable relief by incorporating Nopalea into their daily routines. Clinical research supports these results. In a double-blind placebo-controlled study (1), participants who drank Nopalea experienced:

• Lower Levels of C-Reactive Protein (CRP): CRP is a marker of inflammation in the body. By reducing CRP levels, Nopalea helps calm the body’s inflammatory response.
• Improved Range of Motion: Participants reported greater flexibility and less stiffness in their joints, allowing them to move more freely and comfortably.
• Reduced Pain and Reliance on Pain Medication: Many participants experienced a significant reduction in pain, leading to less dependence on over-the-counter or prescription pain relievers.
• Overall Improved Wellness: People in the study noted better energy, vitality, and quality of life.

These benefits aren’t just numbers on a page—they represent real changes in people’s lives. I’ve seen countless individuals regain their freedom, pursue activities they thought they had to give up, and live with greater joy and ease simply by adopting an anti-inflammatory lifestyle that includes Nopalea.

Real-Life Transformations: A Life Free from Chronic Inflammation

One of the most rewarding aspects of my work is witnessing the newfound freedom people experience when they take control of their health.

Brenda S. 

My knees feel a lot better ever since taking Nopalea. Nopalea has made a big difference in my life and it tastes great too.

Lula K. 

I have some nerve damage in my hand and was not able to make a fist at one point. Since taking the Nopalea, the nerves in my hand feel a lot better and I’m now able to make a fist. Also, I had knee replacement surgery and the Nopalea has kept the swelling down. I’m very happy with the product and will be recommending it to others who need it.

Barbara P.

Trivita products have been a blessing to me. I move way much better and I’m extremely healthy and I say thank you. I give Nopalea 5+ stars.

These are just a few examples of what’s possible when you address chronic inflammation head-on.

Your Path to Wellness

Reducing chronic inflammation starts with simple, intentional changes to your lifestyle. Focus on nourishing your body with clean, whole foods, staying active, and managing stress. Supporting your health with scientifically proven tools like Nopalea can amplify your results, helping you reclaim your freedom and vitality.

If you’re ready to break free from the limitations of chronic inflammation, Nopalea could be the key to unlocking a healthier, more active life. The benefits are real, and the science backs it up. Take the first step toward a life of greater wellness, mobility, and energy today.

At TriVita, we’re here to help you on your wellness journey. Together, we can overcome chronic inflammation and create a future filled with health, happiness, and freedom.

To your health,
Paul Bernitt, DHH
Director of Wellness Services

I am passionate about my work as the TriVita Wellness Director and find great joy in guiding people on their wellness journey.  Together, we can experience greater physical, emotional, and spiritual wellness!

References:
(1) Jensen, G. Evaluation of Activity Levels, Inflammatory Markers,
and Overall Wellness. 2019. Study based on 3 ounce per day
serving size.

By Paul Bernitt, DHH
Director of Wellness Services, TriVita

Chronic inflammation is more than just an annoyance—it’s a serious health risk that can limit your mobility, cause pain, and affect your overall quality of life. The good news? You can take control of your health with Nopalea, a natural, scientifically-backed superfruit drink designed to reduce inflammation, improve flexibility, and enhance your quality of life.

Improve Your Life with Nopalea

Imagine a life with less pain, more movement, and greater freedom to enjoy time with family and friends. Thousands of TriVita members have already experienced these benefits by incorporating Nopalea into their daily routines. Many report feeling less pain and more mobile, enabling them to do what they love. Isn’t that what we all want—a life full of connection, activity, and vitality?

To validate these incredible results, we put Nopalea through an independent, double-blind, placebo-controlled clinical study that passed with flying colors. The study showed that Nopalea improves mobility, flexibility, and range of motion in the neck, back, and joints. Participants also reduced their C-reactive protein (CRP), the gold standard for measuring chronic inflammation in the body. Participants also conveyed that they had less reliance on pain medications.  

The Science of Pain Relief with Nopalea

Unlike traditional pain medications that only mask symptoms, Nopalea targets the root cause of pain: chronic inflammation. Derived from the nutrient-rich fruit of the prickly pear ruby red opuntia ficus indica cactus fruit, Nopalea is packed with powerful antioxidants and betalains, compounds known for their ability to:

• Reduce inflammation at the cellular level
• Support the body’s natural healing processes
• Promote detoxification and cellular repair

These properties make Nopalea a natural and effective way to manage pain without the side effects of medications.

Believing Is Feeling: The Role of Faith in Healing

Healing isn’t just physical—it’s mental and spiritual too. Biblical teachings, such as John 20:29 and Hebrews 11:1, remind us that belief and faith in unseen outcomes can lead to real results. This principle aligns with modern neuroscience, which shows that believing in your body’s ability to heal triggers the release of natural pain-relieving chemicals like endorphins.

By combining Nopalea with a mindset of belief and a commitment to wellness, you create the ideal conditions for your body to heal and thrive.

What Sets Nopalea Apart

1. Clinically Proven Results
   Nopalea’s effectiveness is supported by science. Study participants reported significant improvements in mobility, flexibility, and overall quality of life after taking Nopalea. (1)
2. Lower Reliance on Pain Medications
   Nopalea helps reduce pain naturally, decreasing the need for over-the-counter or prescription medications that often come with unwanted side effects. (1)
3. Improved Joint Health
   Whether it’s neck, back, or joints stiffness, Nopalea enhances your range of motion, making it easier to stay active and enjoy life. (1)
4. Reduced Inflammation Markers
   The drink has been shown to lower elevated levels of C-reactive protein (CRP), a key marker of inflammation that is often linked to chronic diseases. (1)

Your 60-Day Nopalea Plan

Taking the first step toward better health is simple with the 60-Day Nopalea Plan. This comprehensive plan includes a 60-day supply of Nopalea, a Quick Start Guide, and a weekly phone call with me to guide to ensure you stay on track. With daily use, you’ll begin to feel the transformative benefits, including:

• Less Pain: Feel relief from everyday aches and stiffness.
• Greater Mobility: Enjoy improved flexibility and ease of movement.
• Enhanced Wellness: Reduce inflammation and support your body’s natural healing processes.

A Natural Path to a Healthier You

Your health is your most valuable asset, and Nopalea is here to help you protect it. This delicious, nutrient-dense drink is more than just a product—it’s a pathway to better living. With Nopalea, you’re not just managing pain but encouraging true healing and restoration.

Start your journey today and experience the difference for yourself. Believe in your body’s ability to heal and feel the incredible results thousands of others have already achieved.

Don’t let pain and inflammation hold you back. Reclaim your vitality, improve mobility, and enjoy life again with Nopalea!

To your health,
Paul Bernitt, DHH
Director of Wellness Services

I am passionate about my work as the TriVita Wellness Director and find great joy in guiding people on their wellness journey.  Together, we can experience greater physical, emotional, and spiritual wellness!

References:
(1) Jensen, G. Evaluation of Activity Levels, Inflammatory Markers,
and Overall Wellness. 2019. Study based on 3 ounce per day
serving size.

By Paul Bernitt, DHH
Director of Wellness Services, TriVita

The Hidden Dangers in Our Environment

Today’s modern world makes life easier in many ways, but it also exposes us to harmful toxins daily. These toxins come from the air we breathe, the water we drink, the food we eat, and even the products we use at home. While you might not always notice them, they can quietly damage your health by triggering chronic inflammation, a condition linked to serious illnesses like heart disease, diabetes, and even cancer.

Let’s take a closer look at where these toxins come from and how they affect your body:

• Airborne Toxins: Pollution, cigarette smoke, and chemical fumes from cleaning supplies or paint can all enter your lungs. These irritants cause inflammation in your respiratory system, making it harder for your body to get the oxygen it needs.
• Toxins in Food: Pesticides, artificial additives, and processed ingredients are common in today’s diets. These chemicals disrupt your gut health, weaken your immune system, and cause inflammatory responses.
• Household and Hygiene Products: Many of the products we use daily—like shampoos, soaps, and cleaning sprays—contain harsh chemicals that can irritate your skin, eyes, or lungs.
• Water Contaminants: Heavy metals like lead and chemicals like chlorine or fluoride in drinking water can damage your cells and lead to long-term inflammation.

Over time, exposure to these toxins can overwhelm your body’s natural detox system. Your liver, kidneys, and immune system work hard to eliminate these harmful substances, but too much exposure can lead to a state called toxic overload. This is where chronic inflammation takes root, damaging tissues and leading to long-term health problems.

Combating Toxins with a Healthy Lifestyle

The good news is that you can reduce the impact of toxins on your body by making healthy choices every day. Here’s how:

1. Breathe Clean Air: Improve the air quality in your home by using air purifiers, keeping plants that filter toxins, and avoiding smoking or harsh chemical sprays indoors.
2. Eat Clean Foods: Focus on whole, organic, fresh foods whenever possible. Look for fruits and vegetables free of pesticides, and avoid processed foods filled with artificial additives.
3. Hydrate Wisely: Drink filtered or purified water to avoid contaminants. Adding a squeeze of lemon to your water can also support your body’s natural detox processes.
4. Choose Natural Products: Opt for natural cleaning products and personal hygiene items that are free from harsh chemicals and artificial fragrances.
5. Support Your Body’s Detox System: Exercise regularly, get enough sleep, and stay hydrated. These simple habits help your body flush out toxins more effectively.

How Nopalea Can Help Reduce the Effects of Toxicity

Even with the healthiest lifestyle, you can’t avoid toxins completely. That’s where Nopalea, a delicious wellness drink made from the nutrient-rich fruit of the prickly pear ruby red opuntia ficus indica cactus fruit, can make a difference. Nopalea contains betalains, powerful antioxidants that help reduce inflammation and protect your cells from damage caused by toxins.

Here’s how Nopalea works to support your body:

• Neutralizes Harmful Free Radicals: Betalains in Nopalea act as natural protectors against free radicals, which are unstable molecules that can damage your cells and lead to inflammation.
• Reduces Inflammation: Chronic inflammation is your body’s way of fighting back against toxins, but it can go overboard and harm healthy tissues. Nopalea helps calm inflammation, allowing your body to heal.
• Supports Detoxification: The nutrients in Nopalea help your body process and remove harmful toxins more efficiently, reducing the burden on your body.

Clinical studies have shown that Nopalea can help lower levels of C-reactive protein (CRP), a marker of inflammation in the body. (1) By adding Nopalea to your daily routine, you’re giving your body an extra layer of defense against the harmful effects of toxins.

Small Changes, Big Results

Protecting yourself from modern toxins doesn’t mean you have to overhaul your life overnight. Small, consistent changes can lead to big improvements in your health. Start by being mindful of the products you use, the foods you eat, and the air you breathe. Support your body’s natural defenses with simple habits like staying hydrated, eating clean, and moving your body daily.

And don’t forget to give your body extra support with Nopalea. As part of a healthy lifestyle, this powerful drink can help reduce inflammation, protect your cells, and keep you feeling your best—even in a world full of toxins.

At TriVita, our mission is to help you live your healthiest, most vibrant life. While you cant leave this toxic world, you can take charge of your wellness, and incorporate Nopalea into your daily routine today. Together, we can combat the effects of toxins and create a healthier, happier you!

To your health,
Paul Bernitt, DHH
Director of Wellness Services

I am passionate about my work as the TriVita Wellness Director and find great joy in guiding people on their wellness journey.  Together, we can experience greater physical, emotional, and spiritual wellness!

References:
(1) Jensen, G. Evaluation of Activity Levels, Inflammatory Markers,
and Overall Wellness. 2019. Study based on 3 ounce per day
serving size.

By Paul Bernitt, DHH

Who doesn’t want beautiful, glowing skin? Healthy skin not only looks great, but it can also make you feel confident. What if I told you that achieving radiant skin might be as simple as adding the right nutrients to your daily routine? In this issue of Healthier You, we’ll talk about how biotin, omega-3 fatty acids, collagen and nutrient-rich foods can give you the glowing skin you’ve always wanted.

Why Skin Health Matters

Our skin is our body’s largest organ, and it does a lot for us. It protects us from germs, keeps our insides safe and helps us stay hydrated. But to keep doing its job well, our skin needs the right vitamins and nutrients. Without them, skin can become dry, irritated and even show signs of aging early. Beauty is not only skin deep, because it is not only on the outside but also on the insides of our arteries, veins, digestive tract and vital organs, serving to protect them. The health of the skin on the surface is a good indicator of the health of the skin within. Let’s look at some nutrients that can make a big difference in skin health.

Biotin: The Beauty Vitamin

Biotin, also known as vitamin B7, is sometimes called the “beauty vitamin” because of its powerful effects on hair, skin and nails. Biotin helps the body convert food into energy and plays a big role in creating keratin, a protein that makes up our skin, hair and nails.1

How Biotin Benefits Your Skin

1. Improves Skin Hydration: Biotin helps your skin cells hold onto moisture, which keeps skin looking plump and smooth. People with low biotin levels might notice dry, flaky skin, but taking biotin can help improve hydration.2
2. Supports Cell Repair: Biotin helps skin cells repair and grow, making it great for keeping your skin healthy and glowing. This is especially important if you deal with redness or irritation.3
3. Reduces Redness and Dryness: Many people find that their skin looks less irritated and flaky when they get enough biotin. If you’ve ever noticed dry patches or red spots, adding biotin might help. 

How to Get More Biotin

Biotin is found in many foods. Here are some of my favorite easy options to add to your diet:

• Eggs: Eggs are a fantastic source of biotin, but remember that it’s mostly in the yolk.
• Nuts and Seeds: Almonds, walnuts and sunflower seeds are rich in biotin.
• Leafy Greens: Spinach and kale contain small amounts of biotin, plus lots of other nutrients good for skin.
• Food Alone May Not Be Enough: If you eat these foods and continue to have dry skin, a biotin supplement might be helpful.

Omega-3 Fatty Acids: The Skin Protector

Omega-3 fatty acids are healthy fats that protect skin by keeping it soft and reducing inflammation. They help build strong cell walls, which means that your skin holds onto moisture better.

How Omega-3s Benefit Your Skin

1. Reduces Inflammation: Omega-3s help lower inflammation, which can reduce redness and swelling in the skin. This makes them great for anyone who deals with acne or other skin irritation.4
2. Improves Skin Elasticity: Omega-3s make skin more flexible, which helps prevent wrinkles and fine lines.5
3. Locks in Moisture: Omega-3s help keep skin hydrated by strengthening cell walls, keeping your skin soft and smooth.6

How to Get More Omega-3s

Here are some of my top foods rich in omega-3s:

• Fatty Fish: Salmon, sardines and trout are excellent sources of omega-3s.
• Flaxseeds and Chia Seeds: These seeds are plant-based sources of omega-3s.
• Walnuts: A handful of walnuts is a tasty way to add omega-3s to your diet.
• Omega-3 Supplements: Fish oil supplements can be a good choice if you don’t eat much fish.

Collagen: The Youthful Skin Protein

Collagen is the most abundant protein in our bodies and is found in our skin, hair and nails. It gives skin structure and elasticity, which keeps it firm and prevents sagging. As we age, collagen production slows down, which can lead to wrinkles and fine lines.

How Collagen Benefits Your Skin

1. Reduces Wrinkles: Collagen helps smooth out fine lines and wrinkles by providing a firm structure under the skin.7
2. Improves Skin Firmness: With more collagen, skin becomes plumper and more resilient, giving it a youthful look.7
3. Helps Skin Heal: Collagen also plays a role in healing, so slow-healing wounds can resolve faster.8 

How to Get More Collagen

Here are my go-to’s to boost collagen levels:

• Collagen-Rich Foods: Bone broth, chicken skin and fish skin contain collagen.
• Collagen Supplements: Many people take collagen peptides in an easy-to-drink powder. These can easily be added to your favorite drink or smoothie.

Skin-Friendly Foods to Include in Your Diet

In addition to biotin, omega-3s and collagen, other nutrients are also important for skin health. Here are some additional foods I recommend to add to your diet to make sure you’re covering all the bases:

1. Avocado: Avocados contain healthy fats and vitamin E, both of which help keep skin soft and moisturized.
2. Sweet Potatoes: Rich in beta-carotene, sweet potatoes can protect skin from sun damage and keep it glowing.
3. Berries: Blueberries, strawberries and raspberries are high in antioxidants, which fight damage from free radicals and keep skin looking young.
4. Tomatoes: Tomatoes are full of vitamin C and antioxidants, which help protect skin and reduce redness.
5. Water: Drink half your weight in ounces of water per day. Choose spring-, artesian- or glacial-sourced water. This will keep your skin hydrated.

Final Thoughts: Putting It All Together

Healthy, glowing skin doesn’t come from just one thing—it’s a combination of getting the right nutrients, staying hydrated and caring for your skin. By adding foods and supplements rich in biotin, omega-3s and collagen to your diet, you’re giving your skin the support it needs to look and feel its best.

If you struggle with dry skin, thinning hair or brittle nails, biotin supplements may help. And if you want smoother, more youthful skin, consider collagen supplements or foods like bone broth. Adding omega-3s from fish, seeds or nuts can also improve skin hydration and reduce redness.

When you put it all together, you’ll be on your way to radiant, beautiful skin in no time. Remember, the best skincare routine starts from the inside out—so eat well, stay hydrated and enjoy the benefits of healthier, beautiful skin inside and out!

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC5582478/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC3509882/
3. https://www.ncbi.nlm.nih.gov/books/NBK547751/
4. https://pubmed.ncbi.nlm.nih.gov/12480795/
5. https://pubmed.ncbi.nlm.nih.gov/19160533/
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC3133503/
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC8824545/
8. https://pubmed.ncbi.nlm.nih.gov/31859087/

 by Paul Bernitt, DHH

Today we’re taking a deeper look into biotin deficiency and how it can lead to inflammation in the body. Biotin, also known as vitamin B7, plays a major role in helping our body turn food into energy, keeping skin, hair and nails strong, and maintaining a healthy nervous system. But when the body lacks biotin, it can trigger inflammation, leading to a range of symptoms that can affect daily life.

Thankfully, products like Nopalea®, made from the prickly pear ruby red Opuntia ficus-indica, have been shown to help reduce inflammatory markers in the body. Combined with biotin supplementation, it can support recovery from biotin deficiency and improve overall health.

Understanding Biotin Deficiency and Inflammation

Biotin deficiency can happen for a variety of reasons. People who are at risk include those with certain digestive disorders, individuals on long-term medications that interfere with biotin absorption, and even pregnant or breastfeeding women who need extra biotin. When biotin levels drop too low, the body can’t produce enough energy or keep up with essential bodily functions, which can lead to inflammation.

Signs and Symptoms of Inflammation Due to Biotin Deficiency

1. Skin Irritation and Rashes: One of the first signs of biotin deficiency is red, scaly skin, especially around the eyes, nose and mouth. This irritation is a type of inflammatory response that occurs when the skin cells aren’t producing enough fatty acids to stay smooth and hydrated. This dryness can lead to rashes that may look red and feel itchy.¹
2. Joint and Muscle Pain: Low biotin levels can cause muscles and joints to become sore or stiff. This pain is caused by inflammation in the muscles and joints, a sign that the body is struggling to keep up with energy demands. Without biotin to help turn food into energy, cells may become inflamed and more sensitive to pain.²
3. Fatigue and Weakness: When biotin is low, the body has trouble creating enough energy, which can make you feel tired and sluggish. This lack of energy can also cause inflammation in tissues, leading to that heavy, weak feeling in the muscles.³
4. Digestive Issues: Biotin deficiency can affect the digestive tract, sometimes causing inflammation in the intestines. Symptoms may include bloating, stomach pain and even nausea. When biotin levels are restored, these symptoms often improve as the inflammation subsides.⁴
5. Mood Changes and Brain Fog: When inflammation affects the nervous system, it can lead to changes in mood or even brain fog, where thinking feels slow and unfocused. This is because biotin helps keep nerves healthy, and without it, nerve cells can become inflamed, impacting brain function and overall mood. ⁵
6. Brittle Nails and Hair Loss: Hair loss and brittle nails are also symptoms of biotin deficiency, often worsened by inflammation around the hair follicles and nail beds. Without biotin, the cells responsible for growing strong hair and nails can become irritated and inflamed, leading to weaker strands and nails.⁶

How Inflammation Affects Biotin Levels

Inflammation can further lower biotin levels because it makes it harder for the body to absorb vitamins. Chronic inflammation, especially in the gut, may prevent the body from properly absorbing nutrients like biotin, even if they are present in your diet. This creates a cycle of deficiency and inflammation that can be tough to break without additional support.

How Nopalea Can Help with Inflammation

Nopalea is a drink made from the fruit of the nopal cactus, which is naturally rich in antioxidants and anti-inflammatory compounds called betalains. These betalains have been shown to reduce inflammation in the body and may help relieve some of the symptoms of biotin deficiency by lowering inflammatory markers. Here’s how the antioxidants and betalains in Nopalea may help:

1. Reducing Joint Pain and Muscle Soreness: Nopalea has natural anti-inflammatory properties that have been shown in a double-blind placebo-based study to ease joint and muscle pain, improve range of motion, reduce CRP, the marker for measuring inflammation in the body, and reduce reliance on pain medication.⁷ 

By reducing inflammation, Nopalea may help people feel more comfortable and support recovery in additional ways.⁷

1. Improving Skin Health: Nopalea’s antioxidants may also help reduce skin inflammation, making it a great addition to a biotin supplement routine. Together, they can help improve the skin’s moisture and reduce redness, helping to clear up the irritation caused by biotin deficiency.
2. Supporting Digestive Health: Inflammation in the gut can make it harder to absorb biotin and other vitamins. Drinking Nopalea can help soothe the digestive tract, potentially improving nutrient absorption, which may make it easier for your body to use biotin and other essential vitamins.
3. Enhancing Energy and Reducing Fatigue: Since biotin helps create energy, taking a supplement to restore normal levels can bring energy back to the body. Combined with Nopalea’s inflammation-fighting benefits, this can further support a balanced energy level by reducing the fatigue and weakness caused by inflammation.

Restoring Biotin Levels with Supplementation

For people experiencing symptoms of biotin deficiency, taking a biotin supplement can be an effective way to boost levels back to normal. Pairing biotin supplements with Nopalea can provide a balanced approach to managing both deficiency and inflammation. Biotin supplements help restore the vitamin directly, while Nopalea’s anti-inflammatory properties can ease discomfort and improve overall wellness.

Final Thoughts: Building a Healthier Routine

Biotin deficiency can lead to inflammation that affects various parts of the body, from the skin to the muscles and even the brain. By recognizing these signs and taking steps to restore biotin levels, we can support our body’s natural functions and feel our best.

For those looking for a natural way to manage inflammation while supporting biotin levels, adding Nopalea to your routine may be worth considering. As always, talk to a healthcare provider to make sure the combination is right for you. Remember, staying informed and listening to your body are essential parts of a healthy lifestyle.

With the right support and care, you can enjoy a healthier, more energetic life—free from the discomfort of inflammation and biotin deficiency.

References:

1. https://lpi.oregonstate.edu/mic/vitamins/biotin?utm_source
2. https://pubmed.ncbi.nlm.nih.gov/22791079/
3. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/?
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC9866305/#:~:text=Altogether%2C%20these%20results%20demonstrate%20that,may%20contribute%20to%20intestinal%20inflammation.
5. https://www.neogenesisnutrition.com/the-importance-of-biotin-in-depression-prevention-unveiling-the-nutrients-hidden-role/#:~:text=Emerging%20research%20suggests%20that%20there,chemicals%20responsible%20for%20mood%20regulation.
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC5582478/
7. Jensen, G. Evaluation of Activity Levels, Inflammatory Markers, and Overall Wellness. 2019. Study based on 3 ounce per day serving size.

by Paul Bernitt

Welcome, Healthier You readers! As a passionate advocate for inspiring others to achieve greater wellness, helping people understand simple daily activities that can help maintain cognitive function is at the top of my list.  

As we age, keeping our minds sharp and our spirits high becomes increasingly important. Our brain health plays a huge role in how well we think, remember, and interact with the world around us. In this issue, I will reveal practical steps you can take to boost mental health and cognitive wellness, focusing on habits and diet changes that can help prevent memory loss.

Understanding Mental Health and Cognitive Wellness

Mental health is essential to our overall well-being. It includes our emotional, psychological, and social well-being. For those of us over 50 including myself, maintaining mental health can sometimes feel like a challenge due to changes in our bodies and lifestyles. Cognitive wellness, on the other hand, refers specifically to our brain function and memory. Did you know that our brain can keep changing and growing throughout our lives? This is called neuroplasticity. This means we can actively work on keeping our brains healthy!

Why Memory Loss Happens

Memory loss can happen for a variety of reasons. Sometimes, it’s due to normal aging. Other times, it can be more serious, like dementia or Alzheimer’s disease. Some factors that can increase risk and contribute to memory loss include:

• Chronic stress
• Lack of sleep
• Poor diet
• Not enough physical activity
• Not enough mental activity
• Social isolation

But don’t worry! By making some positive changes, you can help keep your memory sharp and your mind alert.

Habits for Cognitive Wellness

1. Stay Active: While the brain is only about 2% of our body weight, it uses 20% of our oxygen.   Exercise increases blood flow, which brings more oxygen and nutrients to the brain. Aim for at least 30 minutes of exercise most days of the week. This could include walking, swimming, or even dancing!
2. Get Enough Sleep: Sleep is vital for memory consolidation. This is when your brain stores new information and skills. Try to get 7-9 hours of sleep each night. Establish a bedtime routine that helps you relax, like reading or listening to soothing music.
3. Keep Your Mind Engaged: Challenge your brain regularly! This can be done through puzzles, reading, learning a new skill, developing a new hobby or playing strategy games. Studies show that lifelong learning keeps your brain healthy.
4. Stay Social: Interacting with others is vital. Make an effort to connect with family and friends regularly. Join clubs, participate in community events, or volunteer. Social engagement can stimulate your mind and improve your mood.
5. Practice Mindfulness and Stress Reduction: High levels of stress can harm your mental health. Techniques like mindfulness, meditation, and deep breathing can help lower stress levels. Consider a gratitude journal.  Even just taking a few minutes each day to sit quietly and focus on your breath can make a difference.

Dietary Changes for Cognitive Wellness

What we eat plays a meaningful role in brain health. Here are some science-based ingredients shown to enhance brain function:

1. Vitamin B-12: This vitamin helps keep your brain healthy and is crucial for producing red blood cells. It can also help with memory and mood. Foods rich in B-12 include fish, meat, eggs, and fortified cereals. If you’re vegetarian or vegan, you may want to look into taking a B-12 supplement.
2. Omega-3 Fatty Acids: Omega-3s are found in fatty fish like salmon and sardines, as well as in walnuts and flaxseeds. These healthy fats are important for brain function and can even help reduce the risk of Alzheimer’s disease. They are linked to improved memory and mood, so consider adding more of these foods to your diet.
3. Bacopa Monnieri: This is a plant often used in traditional medicine. Research has shown that Bacopa Monnieri may improve memory and cognitive function. You can find it in supplement form, or look for teas and extracts that contain it. It’s important to talk with your doctor before starting any new supplement.
4. Lithium Orotate: This is a compound that has been studied for its potential effects on mood and memory. It is believed to have neuroprotective properties, which means it may help support brain health. Lithium orotate is available as a supplement, but consulting with a healthcare professional before use is essential to ensure it’s safe for you.
5. Pantothenic Acid (Vitamin B5): This vitamin plays an important role in energy production and the synthesis of neurotransmitters, which help transmit messages in the brain. Foods rich in B5 include whole grains, eggs, avocados, and broccoli. 

Putting It All Together: Creating Your Cognitive Wellness Plan

Now that we’ve explored habits and dietary changes, how can you put it all together to promote a healthier brain? Here’s a simple plan you can follow:

Step 1: Set Goals

Start by setting small, achievable goals for both your physical activity and mental engagement. For example, try to walk for 20 minutes a day, or challenge yourself to complete a puzzle once a week.

Step 2: Make a Meal Plan

Create a weekly menu that includes foods rich in the brain-boosting ingredients we discussed. Choose at least two meals a week that include fatty fish like salmon or sardines, and snack on nuts like walnuts and seeds to get those essential Omega-3s.

Step 3: Join a Community

Find local groups that interest you. Whether it’s a book club, a gardening group, or a table tennis team, engaging with others will keep your mind sharp and help you build social connections.

Step 4: Schedule Downtime

Don’t forget to give yourself time to relax. Practice mindfulness, gratitude or meditation for a few minutes every day. This could be as simple as sitting quietly while focusing on your breathing.

Step 5: Monitor Your Progress

Keep track of your goals and activities in a journal. Note how you feel physically, mentally and spiritually. This can help you see the progress you’re making and areas where you might want to adjust your plan.

Step 6: Take Supplements:

While a healthy diet is shown to improve brain function, supplements can help us supplement an already healthy diet to optimize brain function.  Choose quality supplements from a trusted supplement company like TriVita.  Supplements such as TriVita’s Brain Health Pack consisting of Alfred Libby’s B12, Neuroshine and Omega Prime have the nutrients you need to preserve and enhance brain function.  

Additional Tips for Mental Health and Cognitive Wellness

• Hydrate: Drinking enough water is essential for overall health, including brain function. Dehydration can lead to confusion and poor concentration.  Enhance your water with a hydrogen water infuser Hydrogen is the super anti-oxidant that can bridge the blood brain barrier.  
• Limit Sugar and Processed Foods: High sugar and processed food diets can lead to inflamed brain cells, which is not good for cognition. Focus on whole food options like fruits, vegetables, nuts, seeds, and lean proteins.
• Intermittent Fasting: Time-restricted eating causes changes in expression of genes in tissue and helps the body during rest and activity. A 2021 study of 883 adults in Italy indicated those who restricted their food intake to ten hours a day were less likely to have cognitive impairment compared to those eating without time restrictions.
• Engage in Creative Activities: Explore your creative side through art, music, hobbies or writing. These activities can stimulate the brain in different ways and enhance cognitive function.
• Regular Health Check-ups: Keep up with regular medical check-ups to monitor your overall health, including brain health. Your doctor can provide important screenings for cognitive issues.

Conclusion

Remember, maintaining mental health and cognitive wellness is a journey, not a destination.  Maintaining your brain function will not only enhance your memory, cognition and recall, it will enhance your mood, sleep and your overall bodily functions.  Prioritize your brain health and live with greater physical, emotional and spiritual wellness so you can continue to do the things you love and are purposed to do.

Written by Paul Bernitt, DHH

Welcome to the latest Healthier You newsletter.  As we age, maintaining good health becomes more important than ever. At 53 years old and counting, proper nutrition is one of my key components for healthy aging. I have learned firsthand how nutrition directly affects physical, emotional, cognitive, and spiritual well-being. While our bodies’ needs shift with time, the foundational principles of healthy eating remain consistent—centered on a balanced diet packed with essential nutrients to support our changing needs. In this edition of Healthier You, I will walk you through the key aspects of nutrition for those over 50, the best supplements to support aging, tips for maintaining a healthy weight, and the crucial role of protein in promoting strength and vitality.

The Importance of Nutrition and Diet as We Age

As we enter our 50s and beyond, several physiological changes occur—our metabolism slows, and muscle mass naturally decreases. These factors make it easier to gain weight and harder to lose it. In addition, our body’s ability to absorb vital nutrients declines, making it crucial to be more intentional about what we eat. 

I saw the amazing benefits of whole foods firsthand with my father, who had Alzheimer’s. I noticed how his condition would worsen with highly processed foods, especially sugar.  I had the distinct pleasure of caring for my father for several years and was able to help him enhance the quality of his life with a healthy, whole-food diet and targeted nutrition.  Alzheimer’s is known as type 3 diabetes.  A diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, can help offset these challenges. These foods deliver the vitamins, minerals, and antioxidants necessary to stay strong, fight inflammation, and fend off chronic diseases.

For example, leafy greens like spinach and kale are loaded with vitamins A, C, and K, which support eye health, immune function, and bone strength. Whole grains such as oats and quinoa provide lasting energy and promote digestive health. Lean proteins like chicken and fish and plant-based sources like beans help preserve muscle mass, which is crucial for staying active and mobile as we age.

Incorporating healthy fats—such as those found in avocados, nuts, and olive oil—helps reduce the risk of heart disease, which becomes a greater concern as we age. Staying well-hydrated is essential, as dehydration can lead to fatigue, confusion, and cardiovascular issues.

Best Supplements for People Over 50: The Absolute Essentials

Even with a balanced diet, certain nutritional needs may require additional support as we age. Here are a few essential supplements to consider:

1. Vitamin D: Our ability to synthesize vitamin D from sunlight decreases as we age. Vitamin D3 is essential for maintaining bone health, immune function, and mood stability. It also aids in calcium absorption, a critical component for strong bones.
2. Calcium, Magnesium, & Vitamin K2: Bone density declines with age, increasing the risk of fractures and osteoporosis. Pairing calcium with vitamin D, magnesium, and vitamin K2 can help maintain bone strength and reduce the risk of bone loss.
3. Omega-3 Fatty Acids: Omega-3s, found in fish oil or plant-based sources like flaxseed, are anti-inflammatory and support heart, brain, and joint health. These fatty acids have been shown to lower the risk of heart disease, a leading concern in aging populations.
4. Prebiotics, Probiotics, and Digestive Enzymes: As digestion efficiency decreases with age, probiotics help maintain gut health, prebiotics support probiotic growth, and digestive enzymes aid in food breakdown to enhance the absorption of vital nutrients. This trinity of digestive support can improve digestion, support immune function, and assist with weight management.
5. Amino Acid Supplements: Taking an amino acid supplement benefits those who are 50+ and struggle to improve muscle mass. This article explores this in more detail. Building and maintaining muscle becomes increasingly important as we age.

How to Maintain a Healthy Weight After 50: Nutrition and Lifestyle Tips

Maintaining a healthy weight is more than just about looks; it’s essential for reducing the risk of chronic diseases like diabetes, heart disease, and certain cancers. After 50, managing weight becomes harder due to slower metabolism and hormonal changes.

Here are some key tips for staying on track:

• Prioritize Whole Foods: Choose nutrient-dense foods like seasonal organic fruits and vegetables, unprocessed grass-fed or wild-caught proteins, and whole grains. Avoid heavily processed foods, often high in sugar, salt, and unhealthy fats.
• Watch Portion Sizes: With a slower metabolism, portion control becomes crucial. Eating smaller, more frequent meals throughout the day can help avoid overeating and maintain steady energy levels. Also, consider intermittent fasting to give your digestive system time to rest and recover.
• Manage Stress: Chronic stress can lead to weight gain, high cortisol levels, and a diminished immune system, so finding effective ways to manage daily stress is essential for maintaining a healthy weight.
• Stay Active: Incorporating regular exercise is key. Strength training helps preserve muscle mass, while aerobic exercise supports cardiovascular health. Aim for at least 150 minutes of moderate-intensity activity each week.
• Hydration Matters: Drinking plenty of water is vital for metabolism, digestion, and energy levels. Opt for high-quality water from natural sources like artesian or glacial springs. If drinking filtered water, adding a small pinch of sea salt can help replenish minerals.
• Mindful Eating: Practice mindful eating habits. Avoid emotional eating or snacking out of boredom. Take time to appreciate your food by noticing its vibrant colors, rich aromas, and flavors, and chew thoroughly to savor each bite.

The Role of Amino Acids in Aging

HEALTH ALERT!  Muscle mass declines by about 3-8% per decade starting at age 30, with an even faster loss rate after age 60. As muscle mass decreases, so does the body’s ability to store glucose, which can impact energy production and metabolism. (1)

One of the most important nutrients as we age is protein, particularly essential amino acids. These amino acids serve as the building blocks for muscle repair, cellular growth, and energy production.  (2) The body requires 20 amino acids to form muscle and other tissues, but nine must be obtained from external sources.  Muscles enhance glucose metabolism as glucose is stored in the muscle. The 11 amino acids made by the body are primarily made by glucose. (3) It is important to know that with less muscle, we, by default, have less glucose metabolism and storage, which can limit the amount of amino acids the body makes.

There is an answer!  

Supplementing with essential amino acids can help counteract muscle loss, known as sarcopenia, and promote muscle repair. (4) Studies show that amino acids stimulate protein synthesis, which is critical for maintaining muscle mass. For people 50+ (including me), I recommend taking essential amino acids to everyone I know.  

Benefits of Essential Amino Acids:

1. Stimulate protein synthesis
2. Build lean muscle mass
3. Reduce muscle soreness and fatigue
4. Improve balance and stamina
5. Support endurance and blood flow
6. Help balance blood sugar levels
7. Minimize muscle breakdown and prevent muscle loss

Aging well isn’t just about staying active—it’s about nourishing your body with the right foods, supplements, and habits to support long-term vitality. By focusing on nutrition, managing your weight, and ensuring adequate amino acid intake, you can embrace life to the fullest.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524028/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3118002/

By Paul Bernitt DHH,

Director of Wellness Services

Ordained Minister

I am passionate about my work as the TriVita Wellness Director and find great joy in guiding people on their wellness journey.  Together we can experience greater physical, emotional, and spiritual wellness!

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Aging is a natural process, but staying healthy and strong as we age is not just a matter of luck—it’s a matter of choice.

As someone over 50, I have discovered that strength training is one of the most powerful tools for maintaining health, mobility, and vitality. 

While many are familiar with the benefits of cardiovascular exercise, strength training is often overlooked, especially as we age. However, the importance of strength training for people over 50 cannot be overstated. It’s not about becoming a bodybuilder or lifting heavy weights; it’s about preserving the ability to live a vibrant, independent life.

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Why Strength Training?

As we age, our muscles naturally begin to weaken. This process, called sarcopenia, can start as early as our 30s, but it accelerates after the age of 50. Without intervention, the loss of muscle mass can lead to reduced mobility, balance issues, and a greater risk of falls and injuries. Fortunately, strength training can slow and even reverse the effects of sarcopenia.

Here are some key benefits of strength training for those over 50:

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• Increased Muscle Mass: Regular strength training helps rebuild and maintain muscle mass, which is crucial for everyday tasks needed for independent living, such as climbing stairs, lifting groceries, and getting out of a chair.
• Bone Health: As we age, our bones naturally lose density, which increases the risk of fractures and osteoporosis. Strength training puts healthy stress on bones, encouraging them to become denser and stronger.

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• Improved Balance and Stability: Falls are a major concern for people over 50, often leading to serious injuries. Strengthening muscles, particularly in the legs and core, can improve balance and stability, reducing the likelihood of falls.
• Better Joint Health: Strength training increases the strength of muscles that support joints, alleviating pain and improving mobility in people with arthritis or joint issues.
• Enhanced Metabolism: Muscle burns more calories than fat, even at rest. By building muscle, you can increase your resting metabolic rate, helping you manage your weight more easily as you age.
• Mental Health Benefits: Strength training improves physical health and boosts mental well-being. Studies show that resistance training can reduce symptoms of anxiety and depression, improve cognitive function, and enhance mood.
• Increased Independence: Maintaining strength increases your likelihood of staying independent longer. This means you can continue performing everyday activities without assistance, contributing to a higher quality of life as you age.

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Let’s explore self-care opportunities to strengthen muscle and revitalize a

HEALTHIER YOU.

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Common Myths about Strength Training and Aging

Despite the numerous benefits, many people over 50 hesitate to start strength training due to common myths. Let’s dispel some of these misconceptions:

• Myth 1: Strength Training is Dangerous for Older Adults: With proper form, guidance, and a gradual progression, strength training is one of the safest exercises for older adults. In fact, it reduces the risk of injury by strengthening the muscles and bones that support joints and prevent falls.
• Myth 2: Strength Training is Only for the Young: It’s never too late to start! Studies show that even individuals in their 80s and 90s can see improvements in muscle strength and overall function when they begin a strength training routine.
• Myth 3: You Need Expensive Equipment: While gym machines and weights are helpful, they are unnecessary. Bodyweight exercises like squats, push-ups, and planks can be incredibly effective. Resistance bands and small dumbbells are affordable options for home workouts.
• Myth 4: Strength Training Makes You Bulky: This fear is common, particularly among women, but it’s not a reality. Building large muscles requires a specific diet and training regimen that most people over 50 are not following. Strength training will help you become leaner, not bulkier.

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Starting a Strength Training Routine After 50

The good news is that strength training doesn’t require much time to be effective. I spend just 3-4 hours per week doing resistance training, and I can not only see but also feel the difference. Just two to three sessions per week, focusing on all the major muscle groups, can produce noticeable results.

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Here are some tips for getting started:

1. Start Slow: If you’re new to strength training, it’s essential to start slowly to avoid injury. Begin with lighter weights or resistance bands and focus on learning the proper form before increasing resistance. Bodyweight exercises are a great starting point.
2. Focus on Functional Movements: Exercises that mimic everyday movements are particularly beneficial. Squats, for example, mimic the movement of sitting down and standing up, while arm curls resemble the action of picking something up.
3. Work All Major Muscle Groups: To get the full benefits of strength training, be sure to target all major muscle groups: legs, back, chest, arms, and core. You don’t need to do all of them in one session but aim to hit each group at least once a week.
4. Prioritize Form Over Weight: Lifting heavy weights with poor form can lead to injury. Focus on maintaining proper posture and movement throughout each exercise. If needed, consult a personal trainer or watch online tutorials for guidance.
5. Incorporate Rest Days: Recovery is essential to any strength training program. Your muscles need time to repair and strengthen after a workout, so include rest days in your routine.

Key Exercises for People Over 50

Below are a few beginner-friendly exercises that are great for building strength, improving balance, and enhancing overall function:

1. Squats: Squats are excellent for strengthening your legs and core. They mimic the motion of sitting and standing, making them highly functional. If you need extra support, try holding onto the back of a chair or a wall as you lower yourself.
2. Push-ups: Push-ups strengthen your chest, shoulders, and arms. If traditional push-ups are too challenging, try doing them on your knees or standing and pushing off a wall.
3. Planks: Planks strengthen your core, which is crucial for maintaining balance and posture. Start with short holds (10-15 seconds) and gradually increase the time as you build strength.
4. Deadlifts: Deadlifts work multiple muscles, including your back, legs, and core. You can perform deadlifts with a pair of dumbbells or a resistance band. Be sure to maintain proper form to protect your lower back.
5. Glute Bridges: Glute bridges strengthen your hips, glutes, and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling and squeeze your glutes at the top before lowering back down.
6. Step-Ups: Step-ups are a simple yet effective exercise for improving leg strength and balance. Use a sturdy platform or a low step and alternate stepping up with each leg.

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Integrating Strength Training into Your Life

For people over 50, strength training doesn’t need to be complicated or time-consuming. You can start by dedicating just 20 to 30 minutes a few times a week to these exercises. The key is consistency. Over time, you will notice your strength, mobility, and overall health improvements.

It’s also important to remember that strength training should complement other types of physical activity. Walking, swimming, yoga, and stretching are all excellent additions to your fitness routine. They create a well-rounded program that enhances cardiovascular health, flexibility, and mental well-being.

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Nutrition Matters

Strength training is most effective when paired with proper nutrition. As we age, our bodies need more protein to maintain and build muscle. Be sure to include plenty of lean proteins like chicken, fish, beans, and legumes in your diet. Calcium and vitamin D are essential for maintaining bone health, so incorporate dairy products or fortified alternatives into your meals.

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Essential Amino Acids are critical for building healthy muscle, joint tissue, and every other body cell.  Proteins are made up of branched amino acids.  We can make some amino acids, but 9 of them cannot be made by the body and must be obtained by diet.  Many people don’t know that as we age, we do not break proteins down as efficiently.  I take essential amino acids during my workouts to help my body recover faster after a workout.  

Some people have joint problems, which make strength training difficult. I have referred countless people to taking joint tissue-building glucosamine and chondroitin to support healthy joints. Many people consume turmeric for its anti-inflammatory benefits, but very few curcuminoids are absorbed. Taking an advanced formula turmeric supplement allows the consumer to get 95% curcuminoids absorbed, so if you deal with pain during workouts, you should consider changing turmeric.  

Staying hydrated is also crucial for muscle function, so drink plenty of water throughout the day, especially before and after workouts.  I like infusing my water with a hydrogen water bottle and drinking it before and during my workout.  According to current research, consuming hydrogen-rich water (hydrogen water) may potentially increase energy and stamina by reducing fatigue.

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Conclusion

Strength training is a powerful tool for promoting healthy aging. By incorporating it into your routine, you can maintain your independence, improve your quality of life, and enjoy the benefits of better physical, emotional, and spiritual health. Remember, it’s never too late to start. Whether you’re a fitness beginner or an experienced exerciser, strength training offers numerous benefits that will keep you feeling strong, capable, and ready to take on life’s challenges.

Embrace strength training as part of your healthy aging journey, and you’ll give your body the care it deserves for years to come.

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Movement is life. This simple truth underscores the reality that our bodies are made to move, and the movement itself is a cornerstone of good health. It’s not just about staying fit—movement fuels our vitality, supports our mental clarity, and elevates our emotional well-being.

Walking, in particular, offers profound health benefits that can transform your life, and with the help of B-vitamins to fuel your energy, you can keep moving toward a healthier, more vibrant you.

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In today’s fast-paced world, it’s easy to overlook how essential movement is for every aspect of our lives. Science continues to reveal how deeply physical activity impacts our overall well-being, even as simple as walking. I firmly believe movement is the most powerful medicine for enhancing physical, mental, and emotional health.

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Walking became the cornerstone of my wellness routine many years ago. I enjoy being outside in beautiful places daily, especially in the morning. This is when I can commit to walking and set the tone for the rest of my busy day. Since walking is not strenuous, I can strengthen my mental, emotional, and spiritual health through prayer, working out challenges, and grounding myself. Of all the things I do, I cannot think of anything more profound than this time each day.

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The Science of Movement: Why Walking Matters

Movement, especially walking, plays a pivotal role in maintaining a healthy lifestyle, particularly as we age. Research has shown that even simple daily activities like walking can have a powerful impact on our health. A recent study of adults revealed that walking 8,000 steps or more on several days each week is linked to a lower risk of heart problems and a reduced likelihood of dying from any natural cause. (1) This means that simply committing to regular movement can deliver significant benefits to your overall health.

The 8,000-Step Secret to Health

Let’s dig a little deeper into the findings of this study. Participants who walked 8,000 steps or more on several days a week experienced incredible health improvements:

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• A lower risk of heart disease: Participants had healthier heart rates and blood pressure levels.
• A longer life expectancy: Those who walked more regularly were less likely to die from any natural cause.
• Improved mental health: Physical activity, like walking, triggers the release of endorphins—your body’s natural mood enhancers. Just a few days of increased movement can lift your spirits, reduce anxiety, and combat depression.

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As I mentioned earlier, the beauty of walking is that you don’t need to run marathons or hit the gym for hours to experience its benefits. Aiming for 8,000 steps daily is a simple and effective way to improve your overall health. I’m unaware of any medication that offers such powerful and wide-ranging effects as the movement of our bodies.

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Let’s explore self-care opportunities to get you energized and revitalize a

HEALTHIER YOU.

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How Walking Transforms Your Health

Walking is one of the most accessible forms of movement, requiring no special equipment and available almost anywhere. Here are some key ways walking can transform your health:

• Strengthens heart and lungs: Walking is a cardiovascular activity that boosts heart health, improves circulation, and lowers cholesterol levels, reducing the risk of heart disease.
• Enhances brain function: Movement increases blood flow to the brain, which improves memory, focus, and cognitive function. Walking can also reduce the risk of dementia and age-related cognitive decline.
• Promotes joint health: Regular movement helps lubricate the joints, which is essential for reducing the risk of arthritis and joint pain.
• Manages weight: Walking burns calories and supports weight management, especially as our metabolism slows down with age.
• Boosts mood and mental clarity: Walking outdoors, surrounded by nature, can relieve stress and anxiety, while the endorphins released during movement naturally elevate your mood.
• Deepens your connection with God: Walking in nature offers a special opportunity to appreciate God’s creation. As you take in the beauty of the natural world, you become more aware of His divine hand at work, even in life’s challenges. This connection with creation can strengthen your trust in God’s ability to guide and sustain you through life’s extremes.

Walking improves physical health, emotional balance, and spiritual well-being. Spending time outdoors deepens our sense of connection with ourselves, nature, and with God.

Getting Moving: Small Steps, Big Impact

If walking 8,000 steps a day feels overwhelming, don’t worry. You can start small and work your way up. The key is consistency. Even 4,000 steps a day can bring noticeable health benefits. Here are some tips to help you get moving:

• Start small: Begin with a 10-to 15-minute walk daily and gradually increase the time as you become more comfortable.
• Break it up: You don’t need to complete all your steps in one session. Walk during your lunch break, take the stairs, or enjoy a stroll after dinner.
• Use a pedometer or fitness tracker: These devices can help you monitor your steps and motivate you to reach your goals.
• Join a walking group: Walking with others can make the experience more enjoyable and provide accountability.

Every step counts. The more you move, the better your body functions, and the more you’ll experience the health benefits of this powerful, life-giving medicine.

How B-Vitamins Support Movement and Life

B vitamins are a group of essential nutrients that play vital roles in maintaining your body’s energy levels, brain function, and overall health. They convert the food you eat into energy your body and brain need to thrive. Here’s how each of these essential B vitamins can support your movement and overall vitality:

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• Vitamin B-12: This vitamin supports nerve function and red blood cell production. A deficiency in B-12 can lead to fatigue and weakness. Taking B-12 supplements can help you feel more energized and motivated to move.
• Vitamin B-6: B-6 is essential for brain health and helps produce neurotransmitters that regulate mood. By supporting serotonin production—the “feel-good” chemical—B-6 can lift your mood and keep your energy levels up.
• Vitamin B-9 (Folate): Folate is necessary for healthy cell growth and energy production. Adequate folate levels can reduce fatigue and energize you throughout the day.
• Vitamin B-7 (Biotin): Biotin helps your body convert food into energy. It also supports healthy skin, hair, and nails, but its role in energy metabolism is crucial in helping you stay active and strong.

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How Beetroot Supports Movement and Life

  Improves Blood Flow: Beetroot is rich in nitrates, which are converted into nitric oxide in the body. Nitric oxide helps relax and dilate blood vessels, improving blood flow and lowering blood pressure levels.

  Boosts Athletic Performance: Due to its high nitrate content, beetroot enhances oxygen use during exercise, improving stamina and endurance. Athletes often consume beet to enhance their physical performance.

  Supports Heart Health: The combination of nitrates, antioxidants, and folate in beetroot helps improve cardiovascular health by reducing inflammation and protecting the blood vessels from damage.

  Rich in Antioxidants: Beets contain powerful antioxidants like betalains, which help fight oxidative stress, reduce inflammation, and may lower the risk of chronic diseases, including cancer and heart disease.

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Energize Your Movement with TriVita’s B-Vitamins and Beetroot Supplements

TriVita offers high-quality B-vitamin and Beetroot supplements to support your body’s energy production and mental clarity. If you’re looking for a natural way to enhance your vitality and keep moving, our B vitamins and Beetroot supplements can give you the boost you need to stay active and healthy.

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Conclusion: Move for Life

Movement is life, and walking is one of the most powerful ways to sustain that life. Whether aiming for 8,000 steps a day or starting with shorter walks, every movement brings you closer to better health. Combined with the energy-enhancing benefits of B vitamins and Beetroot, you can feel more energized, focused, and emotionally balanced as you move through life.

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