Our Better Health

Diet, Health, Fitness, Lifestyle & Wellness


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Small Changes To Make That Can Have a MAJOR Impact on Health

Big changes like cutting out all carbs or training for a marathon are great—but you don’t have to remake yourself to have a dramatic impact on your health. Try a few of these baby steps to get you started in the right direction.

Add a fruit or veggie to every meal

Not ready to give up a bad habit yet? Start by creating an easy good-for-you habit instead. “Less than one in three individuals gets even two servings of fruits and vegetables per day,” says Erin Palinski-Wade, RD, CDE, LDN, CPT, author of 2 Day Diabetes Diet. “By adding one serving to each meal, you can get in at least three servings per day and be ahead of the curve. A half of a banana on your breakfast cereal, a small side salad with your sandwich at lunch, and adding 1/2 cup of cooked veggies into your pasta can pack in more fiber, antioxidants, and nutrients—all which have been found to reduce the risk of heart disease, type 2 diabetes, and even certain cancers.”

Work on your hips

“If you have a sedentary job, focus on some hip opening exercises to start and end your day,” suggests trainer Jonathan Hertilus, ACE, owner of BFF Bootcamp in Nutley, NJ. “For instance,” says Hertilus, “hip bridges can be done anywhere—even in bed—as soon as you wake up or right before you go to sleep.” Just a few minutes of hip exercises can do wonders to keep your back and core muscles engaged.

Lose a little weight

Setting a goal to lose 40 pounds or more to get out of the “overweight” category can be daunting. So aim for smaller, more attainable goals, which can make a big difference in your overall health. “Small steps can be very powerful,” says Jill Crandall, MD, professor of endocrinology at Albert Einstein College of Medicine and an attending physician at Montefiore Health System.” For people who are at increased risk for type 2 diabetes, which includes many adults who are overweight and have a family history of diabetes, modest changes can reduce the risk of developing diabetes by over 50 percent.” Dr. Crandall suggests focusing on losing about 7 percent of your overall weight—or about 15 pounds for a 200-pound person.

Lighten your load

Cleaning out your purse or backpack could go a long way toward preventing neck, back, and shoulder pain. When you are carrying things, balance your load, and avoid backpacks or purses with more than 10 percent of your body weight,” suggests Robert Hayden, DC, PhD, a chiropractor in Griffin, Georgia.

Be careful with condiments

You might want to take a second to consider before you slather your next salad in ranch dressing. “Ketchup, barbecue sauce, mayo, and salad dressings can all be a major source of calories, sodium, fat, and added sugar,” says Palinski-Wade. “Opt for condiments on the side, rather than on your meal and read those labels!”

Skimp on the sugar—and pump up your probiotics

More and more studies show that sugar wreaks havoc on your health, including slowing your metabolism, impairing brain function, and increasing your risk of heart disease and cancer. But there are other health issues you can keep at bay with a little less sugar and a little more healthy bacteria. “Decreasing intake of sugar and processed food as well as taking probiotics can help decrease yeast infections,” says Jessica Shepherd, MD, MBA, OB/GYN, director of minimally invasive gynecology at University of Illinois at Chicago.

Straighten up your sleep habits

A bad sleep posture could make for more aches and pains when you’re awake. “Most of us don’t really think much about posture while we are asleep—but really, posture while you are asleep is at least as important as when you are awake because the muscles that protect your joints are quite loose while you are asleep,” says Dr. Hayden. “I recommend sleeping in a side posture whenever possible. Make sure your pillow is firm and just high enough to keep your head level with the mattress so that your head is neither pushed up nor down. Use a body pillow to hug, throwing your upper arm and upper knee over the pillow so that the pillow supports the weight of the extremities while you are asleep. This prevents you from inducing torque into the lumbar spine and offloads the weight of the upper extremity from the structures at the base of the neck. This simple approach to rest keeps your body straight and as stress free as possible while you catch those zzzs.”

Drink half your weight in water

We should all be drinking more water, but the old saw about eight glasses of eight ounces of water doesn’t work for everybody. The better formula? “Take your weight in pounds and divide by two, and you will get the number of ounces of water you should drink every day,” says Mitzi Dulan, RD, founder of simplyFUEL. “Start your day with a big glass of ice water. Ice cold water can boost your metabolism slightly because it takes energy for your body to get it to room temperature—drink six glasses of 16 ounces of cold water and burn an extra 100 calories per day.”

water

 

Stop the midnight snacking

“Avoid eating after 8 p.m.,” says Dulan. “Often times, late-night eating is really boredom eating. This helps your body focus on burning the fat during the night instead of trying to work to digest the food you just ate before nodding off.”

Shut off your electronics an hour before bedtime

Those last hours before bed may seem like the perfect time to catch up on some work or binge watch a little of your favorite show, but experts say that the light emanating from your screens could be disrupting your sleep. That wavelength of light disrupts melatonin production, and tricks your body into thinking it’s daylight, according to Mark Buchfuhrer, MD, medical director of the Comprehensive Sleep Center at Good Samaritan Hospital in Los Angeles. The fix? Skip the screens and tuck into a good book, do relaxed stretching, or find another way to unwind in the last hour before your bedtime.

Trade refined carbs for whole grains

“Most people eat plenty of grains, but most Americans consume only one serving of whole grains per day,” says Palinski-Wade. “By swapping out a few refined grains for whole grains, you may reduce your waist circumference and reduce the risk of heart disease and diabetes. If you use white bread for a sandwich, switch to rye. If you like rice, opt for brown rice over white rice. A simple switch can add up significantly.”

Take breaks when you’re traveling

Whether you travel by car or plane, taking frequent breaks to walk and stretch is essential. When flying by air, it can reduce your risk of developing a dangerous blood clot in your leg, called a deep vein thrombosis. “I coach our patients who are driving long-distance to get out of the vehicle periodically and walk around it a few laps,” Dr. Hayden says. “Find a bumper that is the right height to put one foot on it. Step back about two feet, square the pelvis, and lean toward the foot that is on the bumper. This has the effect of a hurdler’s stretch, and it will help stretch those gluteals on which you have been sitting as well as the quadriceps and many of the extensor muscles in the back. Always stretch both sides—if you leave one side tight, you may find yourself walking in circles!”

Cut down on the cocktails

Those studies that show red wine’s positive health benefits may encourage us to raise a few more glasses, but there are really good reasons to limit your alcohol intake, including increased risk of high blood pressure and high cholesterol levels, and obesity. Cutting back on the booze can decrease the risk of many different kinds of cancer, including breast cancer, according to Dr. Shepherd. For women, one drink a day seems to be the healthy max, while men can have two.

Start squatting

“Everyone asks me to recommend one exercise that everyone can do to improve their overall health,” says Pat McGuinness, personal trainer at the MAX Challenge in Montclair, NJ, and regional director of programming for New York Sports Clubs. “My answer is always squats! Everyone can do them—modifications are easy—and leg muscles make up more than 60 percent of our total body composition, which means you get more bang for your buck!”

Walk for five minutes every hour at work

Studies have shown that a sedentary lifestyle can wreak havoc on your health. If you can’t get a standing desk to help you limit your time on your seat, make sure you take a five-minute walk break every hour. That can help you minimize the impact of sitting on your health, and ensure you get even more than the doctor-recommended 150 minutes of exercise per week. That can help you reduce the risk of type 2 diabetes, according to Dr. Crandall.

Swap soda for fruit-spiked water

Whether it’s diet or sugar-filled, study after study shows that soda isn’t the best beverage—unless you want to gain weight, increase your risk of developing diabetes, cancer, or heart disease, and reduce your bone density. But you don’t have to sacrifice flavor if you give up your soda. “Infuse water with fruit for a tasty alternative that’s sure to impress and refresh,” says McGuinness.

BY LISA MILBRAND
source: www.rd.com
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Don’t Just Focus On Exercises, But Principles Too

Your exercise choice will evolve in tandem with your fitness level, but the principles that get you moving are constant!

Contrary to popular fitness PR mythology, health success is produced from finding, and implementing, principles, not through discovering the “perfect” exercise or workout.

Your exercise choice will evolve in tandem with your fitness level (for example, over time you’ll need a weighted vs. body weight squat), but the principles that get you moving are constant!

Principle One: Create “systems” that protect you from your lesser self

Know your triggers so you can protect yourself from yourself!

When one is motivated, energized, happy, not exhausted, not in a social situation, at the grocery store, etc, it’s easy to say, “I won’t drink at the party,” or, for me, “I won’t eat the entire box of fudge bars.” Now, following through? Not so easy.

In the grocery store I can tell myself, “Buy the bars; have one every few days,” but I know from experience that at 11 p.m. I will eat the entire box. So, I built a system where I can have them — in safe spaces. My mom keeps a box so I can visit her to have a chat and a bar. I save myself from my lesser self, but I don’t feel deprived (deprivation is health death — see Principle Two.)

Basically, create a safety net; don’t give yourself the opportunity to “go there.”

Become aware of your habits; you can’t guard against your lesser being if you’re not aware of your triggers. Journal your food intake and have “mindfulness moments” before eating. Ask, “Why am I eating? Am I hungry? Tired? Bored?” Maybe you always eat while watching TV. Possible solution? Knit instead; keep your hands busy.

One way the past replicates itself is through lack of presence; if you don’t become aware of your thought loops and habits, you will just replicate them.

Live by the equation “awareness + preparation = success!” Know your triggers. Have a plan. Then a back-up plan! Plan doesn’t work? Learn from the experience. Tweak the plan.

Principle Two: Feeling deprived is the kiss of health death

Never replace a “positive” with a negative “have to!”

Find a healthier, yet still enjoyable, substitution, or re-frame the situation.

New habits won’t stick until you figure out what the original habit offered and find a healthier way to get a similar effect

If drinking with friends provides a “social high,” don’t simply state “I am staying home.” If your 3 p.m. treat offers you a moment of peace, don’t just say,”No afternoon treats.” Walk and socialize with friends. Have herbal tea during your afternoon “me” moment.

If you can’t find a healthier substitute, re-frame the new option as a positive.

Instead of being frustrated “having to” have a salad, feel grateful that you “get to” make the choice. Replace “I can’t eat cake,” with, “How lucky am I that I get to eat berries?” This re-framing is empowering since it involves ownership, which helps fight feelings akin to adolescent rebellion; no one likes to feel forced or deprived.

Success

 

Principle Three: Realistic expectations are the seeds of happiness and success

Unhealthy habits were not formed overnight. New healthier habits will not form instantaneously.

Stop setting the bar impossibly high! Give yourself time to establish new patterns.

Set the success bar to an appropriate height. Embrace “little wins.” Expect three weekly workouts, not five. Expect less sugar, not no sugar.

Expecting the impossible, such as overnight success or perfection, simply sets one up for failure. Often it produces a mentality that justifies “snowballing,” where when we deviate even slightly off our impossible course (which is inevitable), we let one small unhealthy choice snowball into multiple unhealthy choices. One cookie turns into five, which turns into a bottle of wine and no workouts for a week. Why wouldn’t we? We have framed the slip as a “failure” rather than an opportunity to analyze our goals, program and expectations.

Let small victories domino into larger victories until all of a sudden you have more healthy habits than last month. Trend positive.

Principle Four: Re-frame “failure” as an “opportunity for growth,” BUT don’t mistake “failure” for simply not trying!

Learn from every experience. Every “fall” is an opportunity for self-reflection and growth. If you overeat or skip a workout, aim to understand why. Did you get too hungry, then scarf down everything in sight? Did you skip a workout because of a lack of advanced planning?

Life is your laboratory. Keep what works. Ditch what doesn’t.

The caveat is, failing and growing is not the same thing as being lazy, sloppy or simply not trying. Don’t justify a “fall” with something akin to, “Kathleen said falling is good.”

You have to care, to learn, to be aware.

Principle Five: Stop finding problems for every solution! Find solutions for every problem

Stop focusing on what you can’t control and what you don’t have. Start focusing on what you do have and what you can control!

If you always focus on what you don’t have and what you can’t control, of course you won’t be successful.

Put another way: stop focusing on if the glass is half empty or half full. Learn how to fill your cup. Take ownership. Take control.

There is always a solution — you just have to be aware enough and care enough to find it!

Can’t get to the gym last minute? Do a 20-minute home interval workout. Missing the gym because of a child’s softball practice? Do squats and lunges on the sidelines. Traveling? Use the band!

Frame every day as your “birthday” — a time to begin again. The day will pass regardless; you may as well do something good (and healthy) with it when you can!

Kathleen Trotter    Personal Trainer             04/10/2018 


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This Is Why You Shouldn’t Offer Your Seat To The Elderly, Claim Health Experts

Just stay put.

Standup citizens know that if you see a senior board the bus or train, you immediately get up and offer them your seat.

But according to health experts, we shouldn’t be giving up our seat for the elderly on public transportation — rather, we should just stay put.

Yeah, we’re a bit wary about this advice too, but hear us out.

As reported by The Independent, experts claim that offering your seat to seniors on public transport can hamper their health. Instead, they should be “encouraged to stand and discouraged from taking it easy in order to keep themselves fit,” advises Sir Muir Gray, a professor at Oxford.

Think twice before giving up your seat on the bus or train to an older person. Standing up is great exercise for them.

Gray, a clinical adviser to Public Health England, recently explained that the elderly should walk for at least ten minutes a day.

“We need to be encouraging activity as we age — not telling people to put their feet up,” Gray told the British Medical Journal. “Don’t get a stairlift for your ageing parents, put in a second banister.

“And think twice before giving up your seat on the bus or train to an older person. Standing up is great exercise for them.”

A new report in The BMJ advises older people to stay active, as it can reduce the need for social care and allow them to live more independently.

In the report, researchers say the effects of ageing are often confused with the loss of fitness, when it’s really the lack of fitness that ages them, adding to them needing more care.

A lot of illness in later life is not due to older age, but inactivity.

Middle aged and older people “can increase their fitness level to that of an average person a decade younger by regular exercise,” Scarlett McNally, an orthopaedic surgeon at Eastbourne District General Hospital in the U.K., noted.

She added: “A lot of illness in later life is not due to older age, but inactivity.

“The more exercise we do the better.”

This piece of advice matches previous research conducted on the effects of a sedentary lifestyle.

A study published earlier this year noted that too much sitting and not enough physical activity can age cells by up to eight years. And previous research has already linked too much sitting to health problems such as obesity, higher levels of “bad” cholesterol, and an increased risk of cardiovascular disease.

Aladdin Shadyab, lead study author, noted, “Discussions about the benefits of exercise should start when we are young, and physical activity should continue to be part of our daily lives as we get older, even at 80 years old.”

Discussions about the benefits of exercise
should start when we are young.

However, we still think it’s important to offer your seat to a senior, especially if they’re using walkers, canes, or any type of support to help them walk, or if they clearly need to sit down. And if they ask if they can take your seat, you should absolutely give your seat up.

If you know someone who’s older than 60, you should actively (heh) encourage them to get, well, more active.

Some top exercises that will make seniors feel young again include:

  • Walking
  • Squats
  • Steps
  • Lunges
  • Bicep curls
  • Crunches
 
Chloe Tejada Lifestyle Editor, HuffPost Canada
10/18/2017 


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Physical Activity Helps People Worldwide

Boosting physical activity a simple, low-cost global strategy to reduce deaths globally

Each step we take reduces the overall risk of premature death, a global study reaffirms.

Researchers estimate about one in 12 deaths worldwide would be prevented if everyone exercised at least 30 minutes a day, five days a week.

In Thursday’s issue of The Lancet, researchers in 17 countries reported their findings after asking more than 130,000 participants aged 35 to 70 to fill in questionnaires. They were asked about physical activity during leisure time, work, doing household activities and  getting to and from work and errands.

None of the participants had heart disease when the PURE (Prospective Urban Rural Epidemiologic) study began.

A global study shows you don’t need to hit the gym to get physical activity.

  • Move it! Too much standing is bad, study finds
  • Why this specific form of exercise helps keep muscle cells young

‘Get out of your comfort zone:’ Interval training benefits extend to aging

“Over that seven years either preventing or reducing risk for premature death it’s around 25 per cent reduction, and so that would be death from any cause,” said the study’s lead author Prof. Scott Lear of Simon Fraser University’s Faculty of Health Sciences in Vancouver.

“And for heart disease, things like heart attack or stroke, it was around 20 to 25 per cent reduction comparing those people who were the most physically active to the least physically active.”

During that time, there were 5,334 deaths, including 1,294 from cardiovascular disease.

“As countries have become more economically prosperous, we’ve what I’d call engineered activity out of our life,” Lear said. “There’s a lot of people who think the only way to get physical activity is by putting out money and going to a gym but that’s not the case.”

The study’s authors called increasing physical activity a simple, widely applicable, low-cost global strategy to reduce deaths and cardiovascular disease in middle age.

The study included:

  • Three high-income countries (Canada — Vancouver, Hamilton, Ottawa and Quebec City; Sweden, United Arab Emirates).
  • Seven upper-middle-income countries (Argentina, Brazil, Chile, Poland, Turkey, Malaysia, South Africa).
  • Three lower-middle-income countries (China, Colombia, Iran).
  • Four low-income-countries (Bangladesh, India, Pakistan, Zimbabwe).

The World Health Organization recommends that adults aged 18 to 64 years to do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, as well as muscle strengthening exercises at least two days a week.

Nearly three in four in Canada did not meet the guideline and almost a fifth of others in the study didn’t.

Almost half worldwide were highly active, clocking 750 minutes a week.

The study shows benefits beyond cardiovascular survival, said Dr. David Alter, a cardiologist and senior scientist at Toronto Rehabilitation Institute.

Exercise pill prescribed

“The fitter we are, the more easily oxygen is consumed by our tissues and organs and the less the heart and lungs have to work to compensate to push that blood through, to push that oxygen through,” said Alter, who was not involved in the research.

Alter calls exercise a medicine or pill with similar dose and effect as pharmaceuticals.

“I was struck by the consistency in how important that exercise pill was for health and survival.”

Other studies show the intensity of exercise, in terms of working up a sweat and getting the heart rate up, does matter for survival, he said.

Doing less intense types of activity, such as climbing stairs, walking a few blocks at a brisk pace, or sweeping instead of vacuuming, all count too. Just do it for longer, Alter advises.

He tells patients and the public to count their activity in three categories:

  • Steps, for instance measured with a pedometer.
  • Exercise time that works up a sweat.
  • Sedentary time spent sitting.

Since the study was observational in nature, no cause-and-effect relationships can be drawn. Participants also reported their own activity levels, which is often overestimated.

The study was funded by Population Health Research Institute, the Canadian Institutes of Health Research, Heart and Stroke Foundation of Ontario, Ontario SPOR Support Unit, Ontario Ministry of Health and Long-Term Care, AstraZeneca, Sanofi-Aventis, Boehringer Ingelheim, Servier, GSK, Novartis, King Pharma, and national and local organizations in participating countries.

With files from CBC’s Amina Zafar     CBC News      Posted: Sep 21, 2017
source: www.cbc.ca


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Higher IQ Linked To This Type of Fitness

Study of 1.2 million people finds links between fitness and verbal comprehension and logical thinking skills.

Young adults who are fitter have a higher IQ and are more likely to go on to higher education, research finds.

Higher IQ is linked to a higher heart and lung capacity, not to muscular strength.

Heart and lung capacity was most strongly linked to verbal comprehension and logical thinking skills.

Professor Michael Nilsson, one of the study’s authors, said:

 “Being fit means that you also have good heart and lung capacity and that your brain gets plenty of oxygen.
This may be one of the reasons why we can see a clear link with fitness, but not with muscular strength.
We are also seeing that there are growth factors that are important.”

The researchers found that the link is down to environmental factors, not genes.

In other words, it could be possible to increase your IQ by getting fitter.

Dr Maria Åberg, the study’s first author, said:

“We have also shown that those youngsters who improve their physical fitness between the ages of 15 and 18 increase their cognitive performance.
This being the case, physical education is a subject that has an important place in schools, and is an absolute must if we want to do well in maths and other theoretical subjects.”

The conclusions come from a study of 1.2 million Swedish men doing their military service, who were born between 1950 and 1976.

source: PSYBLOG  AUGUST 25, 2017


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The Best Health Advice Ever

The Best Health Advice Ever

Keeping your mind and body in tip-top shape is essential for living your best life. It’s difficult to attain success when you’re dragging yourself through the day, feeling stressed out, anxious, and generally unwell. That’s why you need to make yourself a priority. Focusing on your wellness is not selfish, it’s necessary for you to be able to give your best self to others. The Cheat Sheet spoke with six leading health experts about the best health advice they’ve ever received.

1. Let go of unforgiveness

Learn to forgive! At the heart of many chronic diseases is stress. At the heart of much stress is a lack of forgiveness. Not being able to let go of the past produces a lot of stress in our lives. This stress increases the incidence of hypertension, heart disease, cancer, and more.

My advice for men: Don’t be embarrassed to see your doctor if you ever have an episode of erectile dysfunction. After your first episode of ED you have a 25% chance of having a stroke or heart attack in the next five years. See your doctor immediately and start to change your lifestyle with diet change and exercise to reduce your risk.

Dr. Chidi Ngwaba, Director at the European Society of Lifestyle Medicine

 2. Get enough sleep

Medical training can be grueling with some weeks lasting 110+ hours on the job. The lecture I had on sleep hygiene and making sure to set aside time for sleep was the best health advice I’d ever received. All-nighters or just neglecting sleep creates havoc on your health and happiness.

Dr. Jared Heathman, Psychiatrist

3. You are in control of your health

The best health advice I ever received is to recognize that I am the expert in my own health. I will meet many professionals and hear many opinions, but I am the only person who will have to live with the consequences, and I am the one who knows my body and my mind the best. So it is up to me to listen to the input and decide what will serve me best. This has allowed me to live my life with amazing freedom and to let the outside judgments roll off of me as I know that I am doing what is best for me.

Crystal Johnson, MSc, MCP, RSLP, RCC, Registered Clinical Counselor

4. Take preventative health measures

Be able to do 25 push-ups. This doesn’t sound like very profound advice, but it may have changed my life. I tried out for the wrestling team at age 13, never having thought about exercising before. At try-outs, the coach said we should all be able to do at least 25 push-ups (and a certain number of sit-ups). I tried, and found I could do about five! I started working out that day — and have worked out almost every day for the 40 years since. I can do considerably more than 25 push-ups now. I think it’s idiosyncratic that this had such an affect on me, but the clarity, the specificity, and the practicality of it really resonated. It suggests we might all benefit from specific, actionable goals related to our health and fitness.

My advice for men: Think beyond your own skin. As a son, brother, husband, and especially father — what you do about your own health will influence others. The most important reason to protect your own health may be somebody else — like a son or daughter who will emulate you. It has always been ‘guy stuff’ to defend hearth and home. These days, the wolves at the door are diabetes, obesity, and so on. We can best defend against them by walking the walk ourselves — and leading our families toward vitality. So I’m calling on my fellow sons, brothers, and dads to step up accordingly!

Dr. David L. Katz, MPH, FACPM, FACP, Director, Yale University Prevention Research Center, Griffin Hospital

5. Eat real food — and then take a walk

The best health advice I’ve gotten is eat food, but not too much — mostly plants. It comes from author Michael Pollan. I love this advice because it’s so simple and clear, yet so incredibly effective. If this is the only eating advice you follow, your diet will be fantastic!

Second, move. If you have a desk job, get up every hour and move for at least two minutes. While working out is great, our bodies are designed to move throughout the day. Sitting all day, even if you exercise, is bad for your health. Studies show that sedentary behavior can lead to death from cardiovascular issues and cancer and cause chronic conditions like Type 2 diabetes.

Dr. Ellen Albertson, PhD, RDN, CD, Psychologist, Nutritionist, Certified Wellcoach, Founder, SmashYourScale.com    Twitter: @eralbertson

 6. Don’t forget mental health

Stress, anxiety, episodes of sadness, and depression are very common and can have a negative impact on physical health. Healthy eating, sleep, and exercise are all crucial. [Practice] daily mindfulness or meditation — even 5 to 10 minutes a day. End each day recognizing the positive and the things that make you happy. Increase your brain’s receptiveness to positivity. I like using the idea that we go through the day collecting negativity in an imaginary “BAG.” At the end of the day you can empty the BAG and refill it with the letters BAG by answering these three questions: B — What was the Best part of the day and why? A — What did I Accomplish, why was it important to me today? And G — What am I truly Grateful for?

Cara Maksimow, licensed clinical social worker, speaker, and owner of Maximize Wellness Counseling & Coaching LLC

Sheiresa Ngo     October 27, 2016
 


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The Simple Treatment That Beats Antidepressants

Two-thirds of people with major depression were no longer depressed after this treatment.

A brisk walk three times a week can actually beat antidepressant medication in treating major depression, research finds.

The results come from a study on three groups of elderly people with major depressive disorder.

One group were given the exercise, another given antidepressant medication and the third both.

The results showed that all three groups improved the same amount.

Professor James Blumenthal, the study’s first author, said:

“One of the conclusions we can draw from this is that exercise may be just as effective as medication and may be a better alternative for certain patients.”

The results showed that after exercise almost two-thirds of participants were no longer depressed after 16 weeks.

One of the problems with exercise is that it may take a little longer to take effect.

Professor Blumenthal said:

“While we don’t know why exercise confers such a benefit, this study shows that exercise should be considered as a credible form of treatment for these patients.
Almost one-third of depressed patients in general do not respond to medications, and for others, the medications can cause unwanted side effects.
Exercise should be considered a viable option.”

Exercise could be particularly beneficial because people are taking an active role, rather than passively taking a pill, Professor Blumenthal said:

“Simply taking a pill is very passive.
Patients who exercised may have felt a greater sense of mastery over their condition and gained a greater sense of accomplishment.
They felt more self-confident and had better self-esteem because they were able to do it themselves, and attributed their improvement to their ability to exercise.
These findings could change the way some depressed patients are treated, especially those who are not interested in taking anti-depressants.
While these medications have been proven to be effective, many people want to avoid the side effects or are looking for a more ‘natural’ way of feeling better.”

The antidepressant tested in the study was sertraline, which is marketed as Zoloft.

The study was published in the journal Archives of Internal Medicine (Blumenthal et al., 1999).

 source: PsyBlog