When I experience quality sleep, I have more energy
When I have more energy, I can exercise more
When I exercise more, I often have a better sleep
of course – a healthy diet also contributes to more energy as well 😉
sleep, energy & exercise
Category Archives: exercise
The 3 Pillars Of Good Mental Health
These are three factors that you can change.
Exercise, quality sleep and eating raw fruits and vegetables are the three pillars of good mental health, a study suggests.
Among the 1,100 young adults who were surveyed for the research, those who slept well, did more exercise and ate better were more likely to be flourishing.
Out of these, quality sleep was most strongly linked to better mental health, followed by exercise and then diet.
The finding that sleep quality rather quantity was so important was surprising, said Ms Shay-Ruby Wickham, the study’s first author:
“This is surprising because sleep recommendations predominantly focus on quantity rather than quality.
While we did see that both too little sleep — less than eight hours — and too much sleep — more than 12 hours — were associated with higher depressive symptoms and lower well-being, sleep quality significantly outranked sleep quantity in predicting mental health and well-being.
This suggests that sleep quality should be promoted alongside sleep quantity as tools for improving mental health and well-being within young adults.”
The study’s results showed that those who slept an average of 8 hours had the highest mental well-being.
Those sleeping almost 10 hours, though, had the lowest chance of developing depressive symptoms.
People in the study were in their early 20s, however, and generally we require less sleep with age.
Having too much sleep is generally considered almost as bad as having too little.
Diet also played an important role in mental health.
Those who ate 5 servings of raw fruit and vegetables per day had the highest mental-wellbeing and those who ate less than 2 servings each day had the worst.
Ms Wickham said:
“Sleep, physical activity, and a healthy diet can be thought of as three pillars of health, which could contribute to promoting optimal well-being among young adults, a population where the prevalence of mental disorders is high and well-being is suboptimal.”
Dr Tamlin Conner, study co-author, warned that the findings were correlational:
“We didn’t manipulate sleep, activity, or diet to test their changes on mental health and well-being.
Other research has done that and has found positive benefits.
Our research suggests that a ‘whole health’ intervention prioritising sleep, exercise, and fruit and vegetable intake together, could be the next logical step in this research.”
About the author
Psychologist Jeremy Dean, PhD, is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.
The study was published in the journal Frontiers in Psychology (Wickham et al., 2020).
September 30, 2022
source: PsyBlog
Stretching, range of motion and aerobic exercise all slow cognitive decline, study says
Cheer up couch potatoes! Regular stretching and balance and range of motion exercises are as good as aerobic exercise in slowing the progression of mild cognitive decline, a new study has found.
“My worry in the beginning of the study was ‘What if only aerobic makes a difference? Good luck getting the majority of Americans to do aerobic exercise on a regular basis!’ It’s not sustainable,” said study author Laura Baker, a professor of gerontology and geriatric medicine at Wake Forest University School of Medicine in Winston-Salem, North Carolina, via email.
“But we found that cognitive function did not decline over 12 months for either intervention group — the people who did aerobic exercise or the people who did stretching, balance and range of motion,” Baker said.
Rudy Tanzi, a professor of neurology at Harvard Medical School in Boston, welcomed the findings that a modest amount of exercise – 120 to 150 minutes per week for 12 months – may slow cognitive decline in sedentary older adults with mild cognitive impairment.
Tanzi, who was not involved in the study, has examined the role of exercise in mice genetically bred to have Alzheimer’s disease and found exercise induces the birth of new neurons in the section of the brain most affected by Alzheimer’s while also boosting beneficial growth factors that improve neural activity.
“So often, the benefits of interventions observed in Alzheimer’s mouse models do not translate to human patients. It is nice to see that in this new study, the benefits of exercise perhaps do translate from mice to human,” said Tanzi, who directs the genetics and aging research unit at Massachusetts General Hospital in Boston.
WHAT IS MILD COGNITIVE DECLINE?
The study, presented Tuesday at the 2022 Alzheimer’s Association International Conference in San Diego, followed 296 participants who were completely sedentary at the beginning of the experiment. All had been diagnosed with mild cognitive impairment – the earliest stage of the slow slide into dementia.
“Individuals who have mild cognitive impairment are not cognitively normal, but they don’t have dementia,” Baker said. “They’re fully capable of taking care of themselves, but what they have to go through to do so is exhausting.
“‘I can’t remember where I’m supposed to be. Let me check my calendar. Oh, I forgot to write on this calender. Let’s check another calendar. Oh, I can’t find that calendar. I’ve lost my phone. Where is the key? I can’t find the key.’
“They’re able to regroup in the early stages and accomplish things,” Baker said, “but the toll is immense.”
Participants in the study underwent cognitive testing and then were randomized into two groups. One group did moderate-intensity aerobic training on treadmills or stationary bikes, striving for a goal of 70% to 85% of heart rate reserve: “That’s about 120 heartbeats per minute for about 30 to 40 minutes for a standard 70-year-old,” Baker said.
The other group did stretching, balance and range of motion exercises designed to allow them to move their body in ways that would help them navigate in real life.
“Folks in the balance-range of motion group said they were thrilled – they could go to soccer games with grandchildren without being concerned about tripping, or they could drive and turn their neck to see the back, which they had not been able to do before,” Baker said.
IMPORTANCE OF SUPPORT
Both groups exercised twice a week with a personal trainer and then two other times weekly on their own for the first 12 months. Combined, the groups completed more than 31,000 exercise sessions during that time, Baker said.
At the end of the 12 months, cognitive function had not declined in either group. That’s impressive, Baker said, because a control group of equally matched people with mild cognitive impairment – who did not exercise – did decline.
Studies have shown that social support is also key to improving brain health. So is it possible the results of the study were due to an increase of social support and not the exercise?
“Well, we don’t know for sure,” Baker said. “But there is enough science showing the benefits of exercise on brain health alone. So this is not something to sweep under the carpet.
“And our recommendation would never be for people with mild cognitive impairment to do this alone,” she added. “They are going to need support. So exercise alone is not a prescription. Exercise with support is a prescription, and that is going to be our recommendation.”
Sandee LaMotte Published Aug. 2, 2022
source: CTV
22 Interesting Facts
Happy New Year!
In honor of 2022, I present to you 22 interesting little factoids to ponder.
In honor of 2022, I present to you 22 interesting little factoids to ponder.
- Avocados are toxic to almost every other animal except humans.
- Your body is actually designed to get 4 hours of sleep twice per day instead of 8 hours once.
- Loneliness is a greater hazard than obesity.
- Airplane food isn’t very tasty because our sense of smell and taste decrease by 20% to 50% while flying.
- A German study concludes that staring at women’s breasts for 10 minutes a day is better for your health than going to the gym.
- What you wear has an effect on how you behave.
- Men don’t generally finish maturing until around the age of 43.
With women, it’s around the age of 32. - Strawberries can whiten teeth.
- Psychology says, you are not going to heal if you keep pretending that you are not hurt.
- Owning a cat can reduce the risk of heart attacks and strokes by more than a third.
- Intelligent men tend to be more faithful.
- Singing in the shower helps boost your immunity, lower your blood pressure, reduce stress, and improve your mood.
- Teenage years are considered to be the best and worst years of a person’s life.
- Lack of sleep can cause weight gain of 2 pounds (0.9 kg) in under a week.
- Sweet potato ranks Number One in nutrition of all vegetables.
- Psychology says, discipline is the highest form of self love.
- Having sex can unblock a stuffy nose.
- Sleep makes you more creative and makes your memories stronger.
- We’re more closely related to a mushroom, than a mushroom is related to plants.
- Music is so influential on the brain that the type you listen to actually has the ability to change the way you think and look at the world.
- Having a large amount of hair on your body is linked to having higher intelligence.
- Having an orgasm at least three times a week can reduce the l,ikelihood of death from coronary heart disease by 50%
@Fact @UberFacts @PsychologyFacts Twitter
May 2022 bring you health, growth, prosperity and happiness.
May you not only survive but thrive!
~ Thanks for being here ~
May you not only survive but thrive!
~ Thanks for being here ~
13 Reasons To Exercise That Have Nothing To Do With Losing Weight
Your workout has so many benefits for your mental health, longevity, immune system and more.
Many people who loathe exercise arguably feel that way because of how the activity has been marketed to them. For too long, exercise and weight loss have been indivisibly bound, leading many to fall into the comparison trap, experience shame or engage in negative self-talk.
But moving your body grants so much more than a fit figure or relief from the guilt of indulging in a “cheat meal.” Movement is self-improvement beyond the physical form.
None of this is to say I don’t fall victim to feeling absolute dread before a workout. Sometimes the process of lacing up my sneakers and clipping on my nerdy little running belt is beyond torturous, the beasts in my head questioning why I bother.
Sometimes my demons do get the best of me. But on the days I do choose exercise, I just about always feel better than when I started. I can count on one hand the number of times I’ve begrudgingly worked out and felt worse after the fact (the count is one, and it was the time I was hit by a bike while on a run).
From easing symptoms of depression (in my case, clearing some of the dark clouds that appear on what was supposed to be a perfectly sunny day), to relieving stress to protecting the body from injury, so much good is reaped from exercise. I think the marketing department is long overdue for a new strategy, one that links physical activity with the bounty of goodness it can provide. Here are just some of those things to consider.
Working out can lower your stress levels
Exercise yields many mental health benefits, and stress reduction is certainly among them. Whether it’s a boxing session to relieve some pent-up anger or a yoga sequence to help you focus on the present, that physical activity will increase the production of neurohormones like norepinephrine, a chemical that moderates the brain’s stress response.
And it can be the antidote for anxiety
There’s a lot happening in the body when you choose to move. Some of that takes place in the brain, where chemicals are produced to fight the feelings that bring you down. Aerobic exercise in particular (any type of cardio that gets your blood flowing) has been shown to benefit mood disorders and generally improve anxiety.
Working out = happy feelings
Runner’s high, endorphins, the feels — whatever you want to call it, exercise is sure to bring it. Being active causes the brain to release feel-good chemicals that boost your mood; it’s the reason why you almost always feel better post-workout than when you started.
And it can improve self-confidence
Even if you don’t lose a single pound at the gym, exercise can make you feel better about yourself. Research shows that getting physical can boost feelings of self-esteem and improve self-image.
It may even enhance your sex life
Improved self-confidence can work wonders for your romantic world. But beyond that, research has found that men who maintain a regular exercise routine have improved erectile and sexual function.
Exercise offers a new way to explore
Seeing a city by bike or by sneaker is a completely different experience than traditional modes of travel. Running or biking in a new place lets you cover more ground while still letting you stop to smell the roses, so to speak. Even if it’s your own city, you’ll start to learn to navigate the roads more comfortably and notice things you might’ve missed by car. The only reason I know how to get around some of the most dizzying streets of New York City is because I’ve run them. Better yet, combining exercise with nature (even if that nature is a concrete jungle) amplifies exercise’s self esteem-boosting benefits.
Exercise can help you sleep better
A good night’s sleep makes everything better, and exercising can help you nab one. People sleep significantly better and feel more alert during their waking hours if they exercise for at least 150 minutes a week, according to research associated with the National Health and Nutrition Examination Survey.
It can boost your productivity
Exercise is sort of like a gateway drug to getting stuff done: Once you muster up the energy and will for a workout, other tasks become more tolerable, too. Research shows that people who work exercise into their schedules are more productive and energized than their less active counterparts.
And your creativity
Even if it’s just a mid-day walk or skip, a bit of physical activity can enhance your creativity. If you’re stuck on a project or problem, consider a sweat session not a way to procrastinate, but your ticket through it.
Exercise can make you stronger and reduce your risk for injury
This one becomes increasingly important with age, and you know this to be true if you’ve ever pulled a back muscle doing the most mundane activity. It’s frustrating and sometimes debilitating, and the chances of it happening again can be greatly reduced with a well-rounded workout routine — especially one that incorporates strength-training. Exercise is also associated with increased longevity and lower risks for age-related diseases. Your joints and muscles benefit from an active lifestyle.
It can also keep your brain bright
If you haven’t yet noticed, the benefits of exercise are not just physical. Research shows that it can significantly benefit your cognitive function and even help improve your memory by increasing the production of cells in the hippocampus, which is responsible for memory and learning.
And benefit your immune system
A sustained exercise habit helps slow down the changes that happen to the immune system over time, keeping you healthier for longer. This, in turn, reduces your risk for infection and keeps you from getting sick.
With exercise comes community
Even if your gym is closed for the foreseeable future, there’s much to be shared in the joys (and challenges) of working out. A new sport or walking trail expands your horizons and offers you something to share with others. Even online, thousands of communities will root for your goals and get into the nitty-gritty of gear and ice baths, if that’s something you’re after. Whenever I’m out for a run, I like to remember that I have something in common with every fellow runner I spot, no matter our paces.
This story is part of Don’t Sweat It, a HuffPost Life series on improving your relationship with fitness. We’re giving you a guide on the latest thinking on exercise and why we’ve been conditioned to hate it in the past. Mental health and body-positive fitness experts will offer guidance and show you how to find a routine that works for you.
By Kate Bratskeir 07/15/2020 – On Assignment For HuffPost
source: www.huffingtonpost.ca
17 Common Exercise Mistakes People Make
When Working Out At Home
Trainers share their advice so you can make the most of your fitness routine
during the coronavirus lockdown.
during the coronavirus lockdown.
The coronavirus lockdown has many people focusing on moving their bodies. Faced with the prospect of not being able to go to a gym or a class, many have turned to YouTube and Instagram in search of workouts.
While it’s good to exercise, of course, you also need to be careful of how it’s done. The margin of error for bad form and mistakes may increase exponentially at home.
The good news is that fixing these issues is as easy as making them in the first place. The first step is recognizing what you’re doing wrong, so that you can address it. Here are a handful of common mistakes people make:
1. Trusting any person who posts a workout on Instagram
Not all trainers are created equal, especially if you’re not used to doing exercise and don’t keep an eye on your form.
“One of the most common mistakes today is following influencers who don’t have any training, but who do have lots of marketing behind them,” explains Beatriz Crespo, a specialist with doctoral degrees in both medicine and sports performance.
“It’s like going to a professional who says they can cure you. They’re not a doctor but they do have a marketing package that positions them as a health guru,” she continued. ”You believe them and follow everything they recommend without questioning it and without thinking about it. You follow them because it’s easy, they’ve got bright colors and play the hottest tunes.”
2. Wearing yourself out to get better and faster results
According to Crespo, “lots of people really believe that if you don’t get tired, if you’re not stiff the next day, or if you don’t train at a high intensity and with 100% motivation every day, then you’re not making progress or doing anything to make up for being stuck inside, and that will be good for losing weight.”
In her opinion, “this is the greatest myth and lie of the sports industry,” insisting that ”’train hard’ and ’no pain, no gain’ are lies.”
3. Thinking that sweating means you’ll lose weight
Nothing could be further from the truth. You sweat when you get dehydrated, and that’s why you shouldn’t exercise wearing lots of clothing or in a very warm setting.
“When you get dehydrated, the same thing happens as when you overtrain. It’s counterproductive, and it’s also dangerous for your health,” Santiago Marchante, a member of the Spanish Federation of Personal Trainers and Fitness, previously told HuffPost Spain.
4. Not staying properly hydrated
Water must be by your side throughout the entire routine, said trainer Verónica Costa. Water is more than enough to keep you hydrated; you don’t need sugary sports drinks.
“Unless the exercise is aerobic and lasts a long time (more than 70-75 minutes), it makes no sense to drink those drinks. Many are also hypertonic, meaning that they’re absorbed more slowly than water, and have a high sugar content, so they can cause gastrointestinal discomfort,” Pedro Ruiz, personal trainer and coordinator of tupersonaltrainer.com, previously told HuffPost Spain.
5. Repeating the same exercise over and over again
Our body isn’t going to be better just by endlessly repeating the same workout. In fact, it can be counterproductive.
“Variety in stimuli is important to avoid strains,” Crespo said. “We spend a lot of time seated and we need sessions that make up for our sedentary daily routine by providing different stimuli based on four fundamental pillars: strength training, resistance, flexibility and speed.”
Francisco García-Muro, coordinator of physical therapy in physical activity and sports section of the Professional Association of Physical Therapists of Madrid, notes an additional problem: “Working very specific muscles can create an imbalance with respect to the rest of the body, and that ends up manifesting as a problematic condition.”
6. Thinking you’re doing it better because you’re shaking
Don’t push yourself too hard at first or you’ll risk getting an injury.
“It’s not healthy for your muscles to shake during a plank exercise and for you to be encouraged to hold on,” Crespo said.
“Always doing everything really fast or getting really tired and finishing with your legs like Jell-O isn’t healthy either,” she continued.
7. Working above or below your abilities
You need to measure your strength to know where both your upper and lower limits are. If you want the exercise to be effective, physical therapist Pablo Olabe recommends getting a heart rate monitor. Then figure our your target heart rate for your age and health status and strive to work in that range.
8. Pushing past your limits to do as many reps as the trainer
There’s no reason for you to do the same number of reps as the online trainer who’s guiding you. Listen to your own body.
“The professional has to give you some guidelines so you can learn to monitor yourself on your own,” Crespo said. “In that sense, you need to measure the perception of fatigue that you get from the exercise or sequence of exercises suggested. From there, as a trainer, I can tell you a maximum of 20 reps and tell you the kinds of feelings I want you to get.”
It’s advisable to stop doing the exercise when you start to feel worn out, but you still have strength to keep going: “On a scale of 0 to 10, where 0 is not tired at all and 10 is really tired, that would mean being around 6 or 7. Stop when you get there, whether it’s 6 reps, 8 reps, or the maximum of 20,” Crespo said.
9. Not paying attention to whether you have the right form
“No one is going to correct your form like they do in guided classes at the gym, so you have to be the one who takes to the time to fix it,” says Costa. “You can’t rely on what you see on the computer screen, “so I recommend doing the exercise in front of a mirror wherever possible.” Don’t worry if this means you miss a rep or two, because what it really means is that you’re preventing a possible injury.
10. Not resting or listening to your body
“Rest is part of training and it’s really necessary so your body can regenerate tissues and improve bone quality after exercising,” Crespo said.
According to Olabe, it’s important to know how to listen to your body when you exercise, as well as when it should rest.
“If we’re not able to listen to it and then the next day we don’t stop or we take it up a notch, the only thing we’ll end up doing is get injured,” he pointed out. He recommends three ways to exercise based on your baseline condition.
No regular activity: one light day of activity, one day of rest, one day of activity, one of rest. Repeat.
In good condition: two days of activity, one of rest, two days of activity. Repeat.
Regularly exercise: three or four days of activity, one of rest, three or four days of activity, one of rest. Repeat.
11. Starting without warming up and doing the exercises cold
The first thing to do before starting any round of exercise is to warm up, said Costa, who recommends spending 10 minutes on your warm-up.
“It’s like getting everything ready to go,” García-Muro added. “The warm-up reduces the risk of injuries, and it’s also how you can get the most out of the work you do.”
Even if you’ll only be working out for half an hour, you still need to warm up, either with a specific routine or by doing the first round more lightly.
12. Overvaluing stretching
“Stretching is healthy, but it’s not a cure-all,” Crespo said.
“Our tissues are made to move. If you don’t move, you’re not going to make up for the firmness they lose with the lack of movement,” she continued.
That’s when your muscles, ligaments, and tendons become more flexible: “The tissues rub more freely against one another and you automatically feel fewer contractions or feelings of tension in different parts of the body, such as your neck, lumbar region, hips, shoulders, etc,” she said.
That’s why, to be flexible, first we need to move and then we need to stretch.
13. Undervaluing stretching
It’s not a cure-all, as mentioned, but it is necessary. In fact, Olabe recommends dedicating one session per week just to stretching.
“It’s a mistake to skip the stretching after a session, and it’s also a mistake not to dedicate entire sessions to doing a good set of stretches, myofascial release, and other techniques that are super healthy for the body,” added Crespo.
14. Giving up because an exercise becomes too much for you
You should stop the exercise if it becomes painful, but you can and should continue with the next one.
“Stop doing that exercise and move on to the next one because you might hurt yourself. It doesn’t matter if you skip one,” Crespo said. “If you can’t manage now, you will get there. The important thing is not to get discouraged or give up.”
15. Turning on the TV or keeping an eye on your phone
When you do exercise, the best thing to do is to leave your phone or any other distraction like the TV or a book switched off or out of reach.
“I believe that if you’re concentrating on one thing, you can’t be concentrating on another. It will be much less effective,” explained Olalla Eiriz, a trainer from VIP Training.
16. Doing an unsupervised class if you’re dealing with an injury
YouTube or Instagram classes are good, but be cautious if you have any problems or injuries.
“Anyone with an underlying problem, back pain, injuries, or who is pregnant should sign up for specific classes and do guided training,” Costa said.
17. Focusing on the scale
Forget about the scale and weighing yourself. It’s not good for anything. And even less so if you’re not used to working out regularly, because you may end up gaining weight. Muscle weighs more than fat, so Crespo emphasized that you shouldn’t pay too much attention to the numbers. Just enjoy the movement and forget about the rest.
By Margarita Lázaro, HuffPost Spain 04/29/2020
source: www.huffpost.com
The Health Benefits of Tai Chi
This gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life.
Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.
In this low-impact, slow-motion exercise, you go without pausing through a series of motions named for animal actions — for example, “white crane spreads its wings” — or martial arts moves, such as “box both ears.” As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.
Tai chi movement
A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age. An adjunct therapy is one that’s used together with primary medical treatments, either to address a disease itself or its primary symptoms, or, more generally, to improve a patient’s functioning and quality of life.
Belief systems
You don’t need to subscribe to or learn much about tai chi’s roots in Chinese philosophy to enjoy its health benefits, but these concepts can help make sense of its approach:
- Qi — an energy force thought to flow through the body; tai chi is said to unblock and encourage the proper flow of qi.
- Yin and yang — opposing elements thought to make up the universe that need to be kept in harmony. Tai chi is said to promote this balance.
Tai chi in motion
A tai chi class might include these parts:
Warm-up. Easy motions, such as shoulder circles, turning the head from side to side, or rocking back and forth, help you to loosen your muscles and joints and focus on your breath and body.
Instruction and practice of tai chi forms. Short forms — forms are sets of movements — may include a dozen or fewer movements; long forms may include hundreds. Different styles require smaller or larger movements. A short form with smaller, slower movements is usually recommended at the beginning, especially if you’re older or not in good condition.
Qigong (or chi kung). Translated as “breath work” or “energy work,” this consists of a few minutes of gentle breathing sometimes combined with movement. The idea is to help relax the mind and mobilize the body’s energy. Qigong may be practiced standing, sitting, or lying down.
Getting started
The benefits of tai chi are generally greatest if you begin before you develop a chronic illness or functional limitations. Tai chi is very safe, and no fancy equipment is needed, so it’s easy to get started. Here’s some advice for doing so:
Don’t be intimidated by the language. Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of people who devised the sets of movements called forms. Certain programs emphasize the martial arts aspect of tai chi rather than its potential for healing and stress reduction. In some forms, you learn long sequences of movements, while others involve shorter series and more focus on breathing and meditation. The name is less important than finding an approach that matches your interests and needs.
Check with your doctor. If you have a limiting musculoskeletal problem or medical condition — or if you take medications that can make you dizzy or lightheaded — check with your doctor before starting tai chi. Given its excellent safety record, chances are that you’ll be encouraged to try it.
Consider observing and taking a class. Taking a class may be the best way to learn tai chi. Seeing a teacher in action, getting feedback, and experiencing the camaraderie of a group are all pluses. Most teachers will let you observe the class first to see if you feel comfortable with the approach and atmosphere. Instruction can be individualized. Ask about classes at your local Y, senior center, or community education center.
If you’d rather learn at home, you can buy or rent videos geared to your interests and fitness needs (see “Selected resources”). Although there are some excellent tai chi books, it can be difficult to appreciate the flow of movements from still photos or illustrations.
Talk to the instructor. There’s no standard training or licensing for tai chi instructors, so you’ll need to rely on recommendations from friends or clinicians and, of course, your own judgment. Look for an experienced teacher who will accommodate individual health concerns or levels of coordination and fitness.
Dress comfortably. Choose loose-fitting clothes that don’t restrict your range of motion. You can practice barefoot or in lightweight, comfortable, and flexible shoes. Tai chi shoes are available, but ones you find in your closet will probably work fine. You’ll need shoes that won’t slip and can provide enough support to help you balance, but have soles thin enough to allow you to feel the ground. Running shoes, designed to propel you forward, are usually unsuitable.
Gauge your progress. Most beginning programs and tai chi interventions tested in medical research last at least 12 weeks, with instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi, and you may already notice positive physical and psychological changes.
No pain, big gains
Although tai chi is slow and gentle and doesn’t leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Here’s some of the evidence:
Muscle strength. Tai chi can improve both lower-body strength and upper-body strength. When practiced regularly, tai chi can be comparable to resistance training and brisk walking.
Although you aren’t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body. Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen.
Flexibility. Tai chi can boost upper- and lower-body flexibility as well as strength.
Balance. Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one’s body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear.
Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. If your clinician advises a more intense cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well.
August 20, 2019
source: www.health.harvard.edu
11 Ways Tai Chi Can Benefit Your Health
What is tai chi?
Tai chi is a form of exercise that began as a Chinese tradition. It’s based in martial arts, and involves slow movements and deep breaths. Tai chi has many physical and emotional benefits. Some of the benefits of tai chi include decreased anxiety and depression and improvements in cognition. It may also help you manage symptoms of some chronic diseases, such as fibromyalgia or chronic obstructive pulmonary disease (COPD).
1. Reduces stress
One of the main benefits of tai chi is its ability to reduce stress and anxiety, though most evidence is anecdotal.
In 2018, one study compared the effects of tai chi on stress-related anxiety to traditional exercise. The study included 50 participants. The researchers found that tai chi provided the same benefits for managing stress-related anxiety as exercise. Because tai chi also includes meditation and focused breathing, the researchers noted that tai chi may be superior to other forms of exercise for reducing stress and anxiety. However, a larger-scale study is needed.
Tai chi is very accessible and lower impact than many other forms of exercise. The researchers found it to be safe and inexpensive, so it may be a good option if you are otherwise healthy and experiencing stress-related anxiety.
2. Improves mood
Tai chi may help improve your mood if you are depressed or anxious. Preliminary research suggests that regularly practicing tai chi can reduce the symptoms of anxiety and depression. It’s believed that the slow, mindful breaths and movements have a positive effect on the nervous system and mood-regulating hormones. Further research is being done to establish a clear link between tai chi and improved mood.
3. Better sleep
Regularly practicing tai chi may help you to have more restful sleep.
One study followed young adults with anxiety after they were prescribed two tai chi classes each week, for 10 weeks. Based on participant reporting, the individuals who practiced tai chi experienced significant improvements in their quality of sleep compared to those in the control group. This same group also experienced a decrease in their anxiety symptoms.
Tai chi can improve sleep for older adults, too. In a study published in 2016, researchers found that two months of twice-weekly tai chi classes was associated with better sleep in older adults with cognitive impairment.
4. Promotes weight loss
Regularly practicing tai chi can result in weight loss. One study tracked changes in weight in a group of adults practicing tai chi five times a week for 45 minutes. At the end of the 12 weeks, these adults lost a little over a pound without making any additional lifestyle changes.
5. Improves cognition in older adults
Tai chi may improve cognition in older adults with cognitive impairment. More specifically, tai chi may help improve memory and executive functioning skills like paying attention and carrying out complex tasks.
6. Reduces risk of falling in older adults
Tai chi can help improve balance and motor function, and reduce fear of falling in older adults. It can also reduce actual falls after 8 weeks of practice, and significantly reduce falls after 16 weeks of practice. Because fear of falling can reduce independence and quality of life, and falls can lead to serious complications, tai chi may offer the additional benefit of improving quality of life and general well-being in older adults.
7. Improves fibromyalgia symptoms
Tai chi may compliment traditional methods for management of certain chronic diseases.
Results from a 2018 study showed that a consistent tai chi practice can decrease the symptoms of fibromyalgia in some people. Participants in the study who practiced tai chi for 52 weeks exhibited greater improvements in their fibromyalgia-related symptoms when compared to participants practicing aerobics. Learn about other alternative treatments for fibromyalgia symptoms.
8. Improves COPD symptoms
Tai chi may improve some of the symptoms of chronic obstructive pulmonary disease (COPD). In one study, people with COPD practiced tai chi for 12 weeks. At the end of the study, they have improvements in their ability to exercise and reported an overall improvement in their quality of life.
9. Improves balance and strength in people with Parkinson’s
In a randomized, controlled trial of 195 participants, regular practice of tai chi was found to decrease the number of falls in people with Parkinson’s disease. Tai chi can also help you to increase leg strength and overall balance.
10. Safe for people with coronary heart disease
Tai chi is a safe form of moderate exercise you can try if you have coronary heart disease. Following a cardiovascular event, regular tai chi practices may help you:
- increase physical activity
- lose weight
- improve your quality of life
11. Reduces pain from arthritis
In a small-scale 2010 study, 15 participants with rheumatoid arthritis (RA) practiced tai chi for 12 weeks. At the end of the study, the participants reported less pain and improved mobility and balance.
A larger, earlier study found similar results in people with knee osteoarthritis (OA). In this study, 40 participants with knee OA practiced 60 minutes of tai chi, two times a week for 12 weeks. Following the study, participants reported a reduction in pain and an improvement in mobility and quality of life.
When compared to physical therapy, tai chi has also been found to be as effective in the treatment of knee OA.
Always talk to your doctor before starting tai chi if you have arthritis. You may need to do modified versions of some of the movements.
Is tai chi safe?
Tai chi is generally considered to be a safe exercise with few side effects. You may experience some aches or pains after practicing tai chi if you’re a beginner. More rigorous forms of tai chi and improper practice of tai chi are associated with increased risk of injury to joints. Especially if you’re new to tai chi, consider attending a class or working with an instructor to reduce your risk of injury.
If you’re pregnant, talk to your healthcare provider before beginning a new exercise program.
How to start tai chi
Tai chi focuses on proper posture and exact movements, something that is difficult to learn on your own. If you’re new to tai chi, take a class or get an instructor.
Tai chi is taught in studios all over the United States and other countries. Larger gyms, like the YMCA, sometimes offer tai chi classes as well.
Choosing a tai chi style
There are five different styles of tai chi, and each style can be modified to suit your goals and personal fitness level. All styles of tai chi incorporate continuous movement from one pose to the next.
- Yang style tai chi focuses on slow, graceful movements and relaxation. Yang style is a good starting point for beginners.
- Wu style tai chi places an emphasis on micro-movements. This style of tai chi is practiced very slowly.
- Chen style tai chi uses both slow and fast movements. This style of tai chi might be difficult for you if you’re new to the practice.
- Sun style tai chi shares a lot of similarities with Chen style. Sun style involves less crouching, kicking, and punching, making it less physically demanding.
- Hao style tai chi is a lesser-known and rarely practiced style. This style of tai chi is defined by a focus on accurate position and internal strength.
How does tai chi differ from yoga?
Tai chi emphasizes fluid movement and has roots in Chinese culture. Yoga focuses on posing and originated in Northern India.
Both tai chi and yoga are forms of exercise that involve meditation and deep breathing, and they have similar benefits, such as:
- relieves stress
- improves mood
- Improves sleep
Takeaway
Tai chi is an exercise that can benefit both healthy adults and adults living with a chronic condition.
The benefits of tai chi include:
- better sleep
- weight loss
- improved mood
- management of chronic conditions
If you’re interested in trying tai chi, an instructor can help you get started. Classes are offered in specialized studios, community centers, and gyms.
source: www.healthline.com
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A New Year’s Resolution Shouldn’t Be Used As A New Start On Your Health
Thinking of January as the time to start a wellness goal may actually backfire in the long run.
You spend the final weeks of December indulging in all that the holidays have to offer ― an extra glass of eggnog, delicious frosted cookies and lazy days curled up in front of the TV. You promise yourself that you’re going to start on that health goal very soon. Come Jan. 1, you vow to be in the gym seven days a week, packing salads for lunch and drinking eight glasses of water a day.
But then it doesn’t work. Why? While it can seem motivating to make a New Year’s resolution to revamp your lifestyle, experts note that this isn’t always the most effective approach.
Here are some reasons why looking at January as the time to start a new health regimen can actually sabotage your goals, plus some advice on what to do instead.
The statistics are not in your favor.
Most people give up on their January goals by mid-February, according to one professional coach.
It’s a known fact that most New Year’s resolutions, while well-intended, don’t get off the ground ― at least not for long. The failure rate is said to be about 80%. And according to Elise Auxier, a certified professional coach in Tampa, the majority of people that make January goals lose their resolve by mid-February.
“We start out with such enthusiasm, vigor and fortitude, only to quickly realize that our shiny goals are apparently destined to be buried in the sandlot of broken dreams within six weeks,” she said.
Your resolution might not have the right motivation attached to it.
The beginning of a new year comes with cultural and social pressure to get healthier in one way or another, noted Nick Frye, a behavioral counseling manager at health coaching company OPTAVIA. This usually means losing weight, hitting the gym or eating better.
“The problem with this lies in the concept of intrinsic versus extrinsic motivation,” he said. “With intrinsic motivation, we are driven to achieve our goals because they reflect our most personal values, our truest aspirations and our most authentic selves. Extrinsic motivation means we base our goals on what other people think we are supposed to achieve.”
The bottom line? If you aren’t embarking on a new health journey because it is meaningful and important to you, then it’s usually just a matter of time before the commitment fades ― no matter what time of year you started.
A January resolution can create an “all-or-nothing” mentality.
“As adults, we have long-established behavioral patterns of health. Some of these patterns started as children, so to think that you will wake up on Jan. 1 and change everything is setting yourself up for failure,” said Stephanie Burstein, a licensed marriage and family therapist in Boca Raton, Florida.
New Year’s resolutions also have a way of making you feel like you need to go full-force on a goal or you may as well not do it at all.
“Putting all your eggs in the January basket and hoping that ‘this year will be different’ can not only create undue stress but can also create an ultimatum in your mind to stick to it ‘100% or nothing,’ which creates the perfect cop-out for when life inevitably happens,” said Tiffany Caplan, co-founder of the Caplan Institute of Health in Ventura, California.
There will be times when you will inevitably deviate from your health goal ― your work meeting ran late and you missed your yoga class, you were under the weather or traveling and unable to find a healthy lunch spot. If this happens, you might be more tempted to give up on a “resolution” entirely. Instead, focus on a goal day by day.
Your “new year, new you” goal may be too big to achieve.
When you apply a new habit, it needs to be small enough to be sustainable.
“Last year, you didn’t work out at all, but this year you are going to work out one hour a day, five days a week. That seems overwhelming just to read, doesn’t it?” said Christine Kenney, a health coach in Nashville.
Kenney added that this is often why people are quick to abandon new healthy habits that are set for January.
“We find ourselves taking on such big new habits that they don’t stick because they are just so far from our normal routine,” she explained, noting that the majority of tasks you do in your day are already habits, so when you apply a new habit, it needs to be small enough to be sustainable.
Kenney recommended starting small, adding that even tiny changes can have a big impact. Try taking a pilates class every Wednesday night or commit to making one healthy meal per day.
“Often, people try to change everything about themselves at once: their diets, their activities, their social life, etc. All of the changes at once [are] hard to maintain; people quit after a few months and then don’t change anything until the following new year,” said Ashley Nash, a personal trainer in Bridgewater, New Jersey.
The January wellness movement is overwhelming.
So many people enjoy the holidays, then pack into the gym like sardines the first day of the new year. But this can add an extra layer of stress to your goal, according to Jeanette DePatie, a certified fitness trainer and instructor in Los Angeles.
“Everybody else is doing the same thing, so the gym is full, the trainers are super busy and you won’t get the personal attention you would get if you start your fitness journey in February or June,” she said.
DePatie added that seeing everyone going full-throttle in the gym in January can also set you up to push yourself too hard.
“I see it every year ― the gym is full in January,
and the sports medicine guy’s waiting room is full by Valentine’s Day.”
and the sports medicine guy’s waiting room is full by Valentine’s Day.”
– JEANETTE DEPATIE, CERTIFIED FITNESS TRAINER
“It encourages people to jump into fitness at a level that might be too hard or fast for them,” DePatie said. “It’s all part of the new year ‘magical new me’ syndrome. I see it every year ― the gym is full in January, and the sports medicine guy’s waiting room is full by Valentine’s Day.”
Additionally, waiting until January means you are starting your health journey “when toxic messages about how all bodies need to be perfect [are] at a peak,” DePatie said.
“In January, every potion, pill, abdominal exerciser and health voodoo company has their before/after magical thinking advertising going full-tilt,” she said.
The problem, she explained, is much of this advertising makes promises that are simply not real. “You’re probably not going to end up looking like that fitness model or 16-year-old runway star after using that product. And constantly being bombarded with those images not only bashes our self-esteem but also sets us up to fail.”
Delaying your goals can make them even harder to obtain.
“The best time to attempt a health behavior change is right now,” a psychiatrist said.
Most importantly, by putting off your goal, you are cheating yourself out of time.
“In general, the best time to attempt a health behavior change is right now,” said Keith Humphreys, a psychiatrist at Stanford Health Care. “And if you succeed, when New Year’s comes, you’ll feel proud of the fact that you are already well ahead of everyone else who is just attempting to follow their resolution to change.”
Putting off your health goals until January also creates the idea that your health and well-being is something to put off, said Alysa Boan, a certified personal trainer at FitnessTrainer.com and RealFitnessMaven.
“When we set a start date too far out, or allow too many obstacles to occur before we begin, we often set ourselves up for failure,” Boan said.
In reality, there are ways you can enjoy the holidays yet still generally live a healthy lifestyle. (One big meal, for example, isn’t going to derail you.) Begin now by taking small, daily steps that help your well-being. Try drinking more water, cutting back on alcohol or going for a walk after dinner.
“Instead of waiting for a better day, or period of time, try shifting your mindset toward what you can do today to improve 1% in the area you feel needs attention,” said Mike Clancy, a health and wellness expert and founder of Mike Clancy Training. “This type of action-based behavior is built upon the success of consistency, rather than a sweeping change at a future date.”
By Nicole Pajer 12/23/2019
source: www.huffingtonpost.ca
10 Tips For a Happier, Healthier Life
There’s no secret – the simplest things are often the best,
says nutritionist Dr John Briffa, if we want to feel good all year round
1 Eat ‘primally’ Common sense dictates that the best diet is one based on foods we’ve been eating the longest in terms of our time on this planet. These are the foods that we’ve evolved to eat and are best adapted to. Studies show that a ‘primal’ diet made up of fruits, vegetables, nuts and seeds, as well as meat, fish and eggs, is best for weight control and improvement in risk markers for illnesses, such as heart disease and diabetes. This ‘go primal’ food philosophy will enable you to cut through the marketing hype and dietary misinformation, and allow you to make healthy food choices quickly and confidently.
2 Keep hydrated Water makes up two-thirds of the body and performs a plethora of functions, including acting as a solvent, carrier of nutrients, temperature regulator and body detoxifier. Maintaining hydration can have a profound influence on our vitality and energy levels, including mental alertness. Aim to drink enough water to keep your urine a pale yellow colour throughout the course of the day.
3 Eat mindfully In our fast-paced world, there can be a tendency to eat while distracted and shovel in more food than we need and, at the same time, miss out on culinary pleasure. Many of us will benefit from eating mindfully. Some things to think about here are avoiding eating when distracted, eating more slowly, and taking time to taste food properly. One particular thing to focus on is chewing your food thoroughly – not only does this help us savor food, it also assists the digestive process.
4 Get plenty of sunlight in the summer… Sunlight, and the vitamin D this can make in the skin, is associated with a wide spectrum of benefits for the body including a reduced risk of several forms of cancer, heart disease, multiple sclerosis and osteoporosis, as well as improved immune function. As a rule of thumb, vitamin D is made when our shadow is shorter than our body length, ie when the sun is high in the sky. While burning is to be avoided, get as much sunlight exposure as possible for optimal health.
5… and in the winter Low levels of sunlight in the winter can cause our mood to darken. Even when it’s cold outside, it pays to get some external light exposure in the winter, say during lunchtime. Another option is to invest in a sunlight-simulating device and use this daily from October through to March.
6 Get enough sleep Sleep has the ability to optimize mental and physical energy, and optimal levels of sleep (about eight hours a night) are linked with reduced risk of chronic disease and improved longevity. One simple strategy that can help ensure you get optimal amounts of sleep is to go to bed earlier. Getting into bed by 10 pm or 10.30 pm is a potentially useful investment in terms of your short- and long-term health and well-being. Shutting down the computer or turning off the TV early in the evening is often all it takes to create the time and space for earlier sleep.
7 Walk regularly Aerobic exercise, including something as uncomplicated and low-impact as walking, is associated with a variety of benefits for the body and the brain, including a reduced risk of chronic diseases, anti-anxiety and mood-enhancing effects. Aim for a total of about 30 minutes of brisk walking every day.
8 Engage in some resistance exercise Resistance exercise helps to maintain muscle mass and strengthens the body. This has particular relevance as we age, as it reduces the risk of disability and falls. Many highly useful exercises can be done at home, such as press-ups, sit-ups and squats. Invest in a Dyna-Band or dumbbells to extend your home routine to other exercises, too.
9 Practise random acts of kindness Random acts of kindness are good for givers and receivers alike. It could be a quick call or text to someone you care about or have lost touch with, or showing a fellow motorist some consideration, or giving up your seat on a train or bus, or buying someone lunch or giving a spontaneous bunch of flowers.
10 Practise the art of appreciation Modern-day living tends to be inspirational and we can easily find ourselves chasing an ever-growing list of goals, many of which can be material. Some of us could do with spending more time focusing not on what we don’t have, but on what we do. Our mood can be lifted by giving thanks for anything from our friends and family to a beautiful landscape or sunset.
17 Jul 2014
source: www.psychologies.co.uk
15 Healthy Choices To Help You Be Your Best Self
How Many Of These Healthy Habits Have You Incorporated Into Your Lifestyle?
Take the Stairs
instead of the elevator
Find Something Active You Enjoy
and stay active
Read Labels
and be on guard for less than healthy ingredients
Choose Whole Grains
and add more fiber to your diet
Minimize Sugar
where possible
Minimize Salt
when you can
Minimize GMOS
as often as possible
Minimize Pesticides
that can be prevalant in many of our foods
Minimize Hormone Disruptors
that can cause problems in your body
Eat Mostly Plants & Fish
to maximize better health
Drink Plenty of Water
to stay hydrated
Spice Things Up
for greater health benefits
and not your own worst enemy
Get Enough Quality Sleep
for energy, clarity and to help your body heal
Cultivate Resiliency
and arm yourself for future challenges
Pete Szekely
The Numbers That Matter Most for Staying Healthy
Health often seems like a numbers game. What’s your blood-sugar level? How many calories are you eating? And are you getting the right percentage of macros (or macronutrients)? The problem is that sometimes we track, count and obsess over numbers that don’t matter very much for our overall health. Or worse, we ignore numbers that do matter.
I was curious about which numbers my fellow dietitians consider the most important. I sought feedback from 20 experts who work in either hospitals or private practice. Here are the data that have the most clinical importance, and the ones they tell their patients to ignore.
The numbers that matter most:
Half your plate. Instead of counting every calorie, dietitians recommend that clients simplify food decisions by using a plate model, where you choose the right proportions of each food. That means filling half your plate with vegetables and some fruit; one quarter with protein-rich foods such as fish, poultry or beans; and the final quarter with whole grains such as quinoa or brown rice. The Healthy Eating Plate from Harvard University is a great example of a plate model.
25 to 35 grams. That’s how much fibre a day we need for optimal health, but most Americans get just 16 grams per day. Getting enough fibre helps lower cholesterol and blood sugar levels, prevents certain cancers, eases constipation and keeps you feeling full for longer, which is helpful for weight management. Get more fibre from vegetables, fruit, beans, nuts, seeds and whole grains (or just follow the healthy-plate model, mentioned above).
7 to 8 hours. Are you getting that much sleep every night? Lack of sleep has short-term consequences, such as poor judgment, increased risk of accidents, bad moods and less ability to retain information. Poor sleep over the long term has been linked to an increased risk of obesity, Type 2 diabetes and heart disease. So, turn off the TV, power down your devices and get the rest your body needs.
150 minutes. That’s the recommendation for how much physical activity (equivalent to 2.5 hours) you should get each week, preferably spread through the week in increments of at least 10 minutes. This level of activity helps combat heart disease, stroke, Type 2 diabetes, obesity, dementia and cancer.
100 mg/dl. Your doctor can test your fasting plasma glucose level to check for Type 2 diabetes (a normal reading is less than 100 mg/dl). Often called a “lifestyle” disease, Type 2 diabetes is largely preventable by eating well and getting enough exercise. If you have diabetes, lifestyle changes can actually help you reverse the diagnosis — but first you need to know your number. A diagnosis of prediabetes is 100 to 125 mg/dl., and a diagnosis of diabetes is 126 mg/dl. or higher.
120/80 mmHg. High blood pressure is known as the silent killer because it often has no obvious symptoms. Left untreated, high blood pressure is a risk factor for having a heart attack or a stroke. That’s why you need to get your blood pressure checked and know whether you are at risk. Normal blood pressure is 120/80 mmHg (millimetres of mercury) or less. Elevated blood pressure is 121 to 129 over 80. High blood pressure is 130 to 139 over 80 to 89.
The numbers that don’t matter very much:
Size 8. Too many people have a diet goal to be a specific size, but the numbers on clothes are inconsistent and arbitrary. A size 4 at one store may fit like a size 8 at a different store, which makes shopping frustrating — and makes your pant or shirt size a very poor measure of your health. If you don’t like the number on your pants, cut the label out. Focus on how you feel, not the number on the clothing tag.
50 years old. Or 86. Or 31, 75 or 27. Age is just a number. You are never too young to need to take care of yourself, or too old to start an exercise program or change what you eat. A healthy lifestyle is important at every age.
1,800 calories. Or whatever number you choose. You don’t need to count every calorie you eat — it’s tedious, often flawed, and it doesn’t help you choose nutrient-dense foods. If you had the choice between 100 calories of broccoli or fries, you’d probably choose the fries, right? But that wouldn’t provide much nourishment and oversimplifies eating into one silly number. If you are a lifelong calorie counter, there’s no need to give it up, but remember that it’s not the most vital number for your overall health.
40-30-30. Or any other ratio of macronutrients, the umbrella term for carbs, protein and fat. Keeping track of macros is a popular diet, and if it works for you, fantastic! But some dietitians warn that it’s difficult to know the precise macro content of every food you eat, which leads to obsessive use of food diaries and macro-counting apps. This promotes a dieting mentality, rather the concept of enjoying food from a balanced plate. There’s nothing magical about counting macros. It’s just a diet.
Below 25. The body mass index (BMI) is a clinical tool that groups people in categories of normal weight, overweight or obese depending on their height and weight. But BMI doesn’t take age, gender or bone structure into account, and athletes are often classified as overweight because BMI doesn’t distinguish between muscle and fat! So, don’t rely on this number as your primary measure of health.
By CARA ROSENBLOOM The Washington Post Thu., July 5, 2018
source: www.thestar.com
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.”
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
Our Better Health 