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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
exercise

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.

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


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Ikigai: Your Reason for Being

What Gets You Out of Bed in the Morning?
When asked what is the single most powerful contributing factor to one’s health and vitality, integrative medical doctor Oscar Serrallach answered without hesitation: having a sense of purpose. Serrallach went on to describe that while some of his patients have developed great regimes of nutrition, lifestyle activities and movement to support their wellbeing; those without a clear sense of purpose in their life experience continuing struggle with physical health issues. The distinguishing quality of many of his healthiest patients – those who  transcend common health challenges despite not having lived by the book, in terms of healthy lifestyle factors – is that they seem to be the most aligned or ‘called’ towards some primary focus of meaning in their life.

Japanese culture actually has a word which addresses this focus. The word is ikigai and translates simply as, ‘reason for being’.

What is Your ‘Reason for Being’?
According to the Japanese, everyone has an ikigai. To find it often requires deep enquiry and lengthy ‘search of self’ – a search which is highly regarded.

The term ikigai is composed of two Japanese words: iki referring to life, and kai, which roughly means “the realisation of what one expects and hopes for”. Unpacking the word and its associated symbol a bit further, ikigai is seen as the convergence of four primary elements:

  • What you Love (your passion)
  • What the World Needs (your mission)
  • What you are Good at (your vocation)
  • What you can get Paid for (your profession)

The word ikigai, that space in the middle of these four elements, is seen as the source of value or what make one’s life truly worthwhile. In Okinawa, Japan, ikigai is thought of as “a reason to get up in the morning”. Interestingly, while certainly incorporating the financial aspects of life, the word is more often used to refer to the mental and spiritual state behind our circumstance as opposed to our current economic status alone. Even if we are moving through a dark or challenging time, if we are moving with purpose, if we are feeling called toward something or have a clear goal in mind, we may still experience ikigai. Often the behaviors that make us feel ikigai are not the ones we are forced to take based on the expectations of the world around us, but rather they are the natural actions and spontaneous responses that emerge from a deep and direct connection to life.

 

Ikigai

The Question of Purpose
Many ancient indigenous cultures took time to honour the question of purpose through ceremony, vision quest and rites of passage in order to help reveal the essential role that each member was born to play in the greater tribe and story of life; though the space and reverence for this question does not always seem to exist today. For many, our decisions around life-focus unfold in a more reactionary way, propelling us into educational, professional and life-directional paths based less on deep inner calling or soul-inspired vision, and more on societal expectations, so-called ‘practical reality’ and what is required to survive in the systems we’ve created to live in.

The truth is, if there was ever a time on our planet where a sense of true purpose was needed, required, or desperately called for, now would be that time. But amidst the multi-layered pressures of our modern world, how do we peel back the layers and discover why we are here and what we are really supposed to be doing?

American mythologist and author Joseph Campbell shared his view on fulfilling our purpose when he said,

My general formula for my students is,

 ‘Follow your bliss.’ Find where it is, and don’t be afraid to follow it .

Sacred Activism, encourages us on the other hand to find our purpose by ‘following our heartbreak’. Andrew Harvey calls us to discover that which is most deeply disturbing in our world and to use this as a catalyst to propel our actions and discover where we can make the biggest difference.

Meanwhile, philosopher and civil rights leader Howard W Thurman said:

 Don’t ask what the world needs. 

 Ask what makes you come alive and do that… 

 Because what the world really needs is people who have come alive. 

While each of these viewpoints are powerfully compelling in their own right, whether we are following our bliss, following our heartbreak, or that which makes us come alive (or a combination of all three!), for many of us there is also an apparent need to follow that which pays the bills each month and allows us to cover the basic necessities of life. So how do we balance all of these factors in the creation of a life which is meaningful, purposeful and aligned with our true calling? Is it possible to have it all? The essence of ikigai gives us a framework to balance these elements into a cohesive whole.

Passion as a Vehicle for Change and Contribution
As the world moves through massive change on many levels, more and more people are feeling called to align their skills and gifts with a higher cause or sense of contribution. Beautiful examples are emerging in many arenas of social change and activism where people are not abandoning their passion for the cause but rather channeling the thing they most love doing in the direction of positive change – and discovering inspired ways to support themselves along the way.

Sixteen year old rapper, dancer and global youth director of Earth Guardians Xiuhtezcatl Martinez is a living example of ikigai, blending his creative gifts and passion for the Earth in the rise of a world-wide youth-lead revolution in support of future generations.  Poet/rapper/Facebook sensation Prince Ea has woven his love and concern for humanity and Earth with a gift for capturing profound messages into powerfully creative 3-5 minute videos – an expression of ikigai which galvanises the energy and support of millions of people online each week. Visionary art therapist and yoga teacher Atira Tan responded to her “heartbreak” witnessing child sex trafficking in Asia and has discovered incredible passion and aliveness through the sharing of her global foundation Art2Healing, bringing justice and transformational healing and movement arts to those who have suffered from this experience.

Youth Director of Earth Guardians, Xiuhtezcatl Martinez, in hip-hop expression of ikigaiYouth Director of Earth Guardians, Xiuhtezcatl Martinez, in hip-hop expression of ikigai.
The truth is many of the challenges we face in today’s world are not simple, technical challenges. They are complex, multi-dimensional issues which will require expansive, multi-dimensional thinking and action. The type of thinking, action and energy that emerges naturally when we are in the throes of creative expression or connection with others. When we are immersed in any endeavor that brings us into our hearts, that makes us come alive – and we are bringing ourselves fully to it – instantly we become more generative, more magnetic and more dynamic in our ability to navigate challenges and discover pathways of breakthrough.

What is Your Ikigai?
Take a moment to draw your own version of the overlapping circles of the ikigai symbol and consider the following:

  • What do you Love? What aspects of your life bring you into your heart and make you come alive?
  • What are you Great at? What unique skills do you have that come most naturally to you? What talents have you cultivated and what do you excel at even when you aren’t trying?
  • What Cause do you believe in? What breaks your heart or pulls at your gut? What change would you most love to create in the world? What would you give your life for?
  • What do people Value and pay you for? What service, value or offering do you bring, or could you bring, that brings real value to others? Something people need and are happy to pay for or share some value in exchange?

Take a few minutes to write whatever key words, phrases, and ideas come up for you in each circle, then look for areas of natural overlap. Reflect on the sum total of these elements and how they may relate to each other. Bring yourself quietly to the centre of the circles and leave space in your mind for whatever impulse or calling may emerge naturally in the coming days… What is one simple thing you could do or be today that would be an expression of your ikigai?

By Chip Richards        Monday January 14th, 2019
 


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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

 

Tai-Chi-in-Park

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.

Tai-Chi
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Asking Yourself ‘What’s the meaning of life?’ May Extend It

This essay is part of a column called The Wisdom Project by David Allan, editorial director of CNN Health and Wellness. The series is on applying to one’s life the wisdom and philosophy found everywhere, from ancient texts to pop culture. You can follow David at @davidgallan. Don’t miss another Wisdom Project column; subscribe here.

“What is the meaning of life?”

It’s one of those enormous questions that’s so important — both philosophically and practically, in terms of how we live our lives — and yet we rarely, if ever, stop to really think about the answer.

Given that you might be able to formulate your response in less than a minute, the wisdom-to-effort ratio for this philosophical exercise could not be more advantageous.

And having an answer may even improve your health and help you live longer.

A new study published Tuesday in the Journal of Clinical Psychiatry examined the relationship between our physical and mental well-being and the search for, or presence of, purpose in life.

After studying 1,300 subjects from ages 21 to more than 100, the authors found that older people were more likely to have found their life’s purpose, while younger people were more likely still searching. That’s logical, given that wisdom is often born from experience. According to research by Stanford education professor William Damon, the author of “The Path to Purpose,” only 20% of young adults have a fully realized sense of their life’s meaning.

And according to the new study, the presence of meaning in one’s life showed a positive correlation to one’s health, including improved cognitive function, while searching for it may have a slight negative effect. Mental and physical well-being was self-reported, and having a sense of purpose tended to peak around age 60, the study found.

According to two other studies published in 2014 — one among 9,000 participants over age 65 and another among 6,000 people between 20 and 75 — those who could articulate the meaning and purpose of their lives lived longer than those who saw their lives as aimless. It didn’t seem to matter what meaning participants ascribed to their life, whether it was personal (like happiness), creative (like making art) or altruistic (like making the world a better place). It was having an answer to the question that mattered.

The connection to longevity could be causal — having purpose may help one cope with daily stress, as other research has shown — but it could also be that those who think about life’s meaning are more likely to do other activities that promote good health.

Or as the philosopher Friedrich Nietzsche is quoted as saying, “He who has a why to live for can bear almost any how,” nicely summing up the connection between having purpose and forbearance in one’s life.

 

meaning life

Starting an annual meaning of life resolution

The easiest but perhaps healthiest resolution you could make in the New Year may be to simply ask yourself what the meaning of life is for you. What gives you purpose? Why are we all here?
Every January for more than two decades, I have taken a few moments to ponder the answer to the question.

The reason I ask it annually is because my answer changes over time, which I find interesting and insightful. There is no objectively correct answer, I believe, only answers that are right for you at any given time.

Great thinkers (and celebrities) have given the question thought, so you can look to the words attributed to them for inspiration. Aristotle, the Greek philosopher who lived 2,500 years ago, is believed to have written that the essence of life is “to serve others and to do good,” and the Roman philosopher Cicero, born 280 years later, came to the same conclusion. As did Russian author Leo Tolstoy, who wrote, “The sole meaning of life is to serve humanity.” And His Holiness the Dalai Lama added, “if you can’t help them, at least don’t hurt them.”

Scottish rugby legend Nelson Henderson put the same notion poetically when he said, “The true meaning of life is to plant trees, under whose shade you do not expect to sit.” And actress Whoopi Goldberg’s meaning-of-life metaphor was to “throw little torches out to lead people through the dark.”

“Love” was the conclusion of Trappist monk and writer Thomas Merton, and “Buffy the Vampire Slayer” actress Julie Benz. Alternatively, actor Arnold Schwarzenegger concluded, “The meaning of life is not simply to exist, to survive but to move ahead, to go up, to achieve, to conquer.”

My favorite answer, though, is the Zen-like circular reasoning attributed to writer Robert Byrne, who put it, “The purpose of life is a life of purpose.”

Some have concluded that life’s meaning is subjective. “There is not one big cosmic meaning for all,” Anaïs Nin wrote in her diary. “There is only the meaning we each give to our life, an individual meaning, an individual plot, like an individual novel, a book for each person.”

I agree, which is why I recommend formulating your own answer. “Each man must look to himself to teach him the meaning of life. It is not something discovered: It is something molded,” wrote Antoine de Saint-Exupéry, well-known for his book “The Little Prince.”

Taking a few moments to record your answer to the question “what is the meaning of life?” is the kind of simple exercise that effectively adds meaning to your life.

And then I suggest answering it every year. Looking back at how your thinking has evolved and been influenced by experience tells you something more about yourself. Cumulatively, it gets you closer to a deeper self-understanding.

In 1997, my answer was “the discovery, pursuit and attainment of one’s bliss,” inspired by myth expert Joseph Campbell. A year later, is was to make “the world a better place.” In 2002, the year I got engaged, it was simply “Love.” And the year we conceived our oldest daughter, it was the less-romantic “continuation of one’s DNA to the next generation.” But most years, my answer is some combination of love, legacy, happiness, experience and helping others.

As a practical matter, if you want to do the annual “Meaning” exercise, I suggest not looking at past answers before answering anew, to avoid biasing your answer. I write them down on the same now-yellowing piece of loose-leaf paper, and keep it someplace safe.

The last use of this experiment is to try to turn your answer into action. If you conclude, as Tolstoy and Aristotle did, that the meaning of life to help others, that should help motivate you to do more of it. If “love,” is the answer, then love more. If it’s “find your bliss,” then get searching for it.

This is not a theoretical exercise. Whatever small step you make toward finding the meaning of life is a step toward a more meaningful, and longer, life.

By David G. Allan, CNN        Tue December 10, 2019
source: www.cnn.com


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Optimists For The Win: Finding The Bright Side Might Help You Live Longer

Good news for the cheery: A Boston study published this month suggests people who tend to be optimistic are likelier than others to live to be 85 years old or more.

That finding was independent of other factors thought to influence life’s length — such as “socioeconomic status, health conditions, depression, social integration, and health behaviors,” the researchers from Boston University School of Medicine and the Harvard T.H. Chan School of Public Health say. Their work appears in a recent issue of the science journal PNAS.

A Brighter Outlook Could Translate To A Longer Life

“We wanted to consider, in the current issue, benefits of psychological resources like optimism as possible new targets for promoting healthy aging,” says Lewina Lee, who headed the study. She’s a clinical research psychologist at Boston University. “The more we know about ways to promote healthy aging the better.”

Researchers already knew from previous work that optimistic individuals tend to have a reduced risk of depression, heart disease and other chronic diseases. But might optimism also be linked to exceptional longevity? Lee looked at medical records from two long term research studies — one involving female nurses and the other involving men, mostly veterans.

The study included 69,744 women and 1,429 men. Both groups completed survey measures to assess their level of optimism, as well as their overall health and health habits such as diet, smoking and alcohol use. In the survey, study participants were asked if they agreed with statements such as “in uncertain times I usually expect the best” or “I usually expect to succeed in things that I do.”

Health outcomes from women in the study were tracked for 10 years, while the men’s health was followed for 30 years. Researchers found that the most optimistic men and women demonstrated, on average, an 11-15% longer lifespan, and had far greater odds of reaching 85 years old, compared to the least optimistic group.

Now, researchers say they can’t tell from this study how optimism might affect longevity. Optimistic people might be more motivated to try to maintain good health — such as maintaining a decent diet, engaging in regular exercise and not smoking.

They may also be better at regulating stress, Lee says.The burden of unrelieved stress is well known to have negative effects on health, including an increase in heart disease, liver disease and gastrointestinal problems.

Clinical health psychologist Natalie Dattilo, with Brigham and Women’s Hospital in Boston, says even if it doesn’t come naturally, optimism can be taught. In her practice she works mostly with adults who struggle with depression and anxiety — “a lot of folks who worry,” she says. Many are pessimistic and “tend to see things through a half empty glass and typically expect negative outcomes.”

In treatment, Dattilo works to expand their world view, so their set of assumptions about the world and themselves are more uplifting and empowering.

“We examine their thinking under a psychological microscope,” Dattilo says, discussing why they anticipate a particular negative outcome. “If we can look at that together, we can begin to uncover systems of beliefs and assumptions people are making about themselves in their lives and we can begin to change those.”

Dattilo challenges patients to pay attention when a negative outlook kicks in, and consciously shift it. “Just try it on, try on a different thought, attitude or mindset and play that out and just see what happens,” she advises.

 

Also, she emphasizes, optimism isn’t simply the absence of depression or sadness or stress.

“People who think in optimistic ways are still prone to stress,” she says. “They are functioning in our society, meeting demands, prone to burn out. And it’s not like negative events won’t happen.”

But the way they cope with problems makes a difference, she says. Difficulties don’t tend to cause them distress for extended periods of time.

“Resilience is our ability to bounce back, to recover,” she says. “And what this study shows is that optimism actually plays a very big role in our ability to bounce — even if we experience setbacks.”

So, are gloomy curmudgeons doomed to short, brutish lives, even if they are content to be pessimistic? Some people find eternal optimists insufferable.

Lewina Lee says she treats pessimistic patients “all the time.” While some seem satisfied with their outlook, others are more open to lightening up, once they know how, in order to achieve goals that are important to them.

“I would try to challenge their negativity and shake it loose,” she says, and get rid of some of the patients’ more rigidly held beliefs for their own benefit.

Pessimists who try this will likely end up happier, she suggests. And they might even extend their lives.

   September 1, 2019
source: www.npr.org


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Keen Sense of Smell Linked to Longer Life

(Reuters Health) – Older adults with a poor sense of smell may die sooner than their counterparts who have keen olfactory abilities, a U.S. study suggests.

Researchers asked 2,289 adults, ages 71 to 82, to identify 12 common smells, awarding scores from zero to as high as 12 based on how many scents they got right. When they joined the study, none of the participants were frail: they could walk a quarter mile, climb 10 steps, and independently complete daily activities.

During 13 years of follow-up, 1,211 participants died.

Overall, participants with a weak nose were 46 percent more likely to die by year 10 and 30 percent more apt to pass away by year 13 than people with a good sense of smell, the study found.

“The association was largely limited to participants who reported good-to-excellent health at enrollment, suggesting that poor sense of smell is an early and sensitive sign for deteriorating health before it is clinically recognizable,” said senior study author Dr. Honglei Chen of Michigan State University in East Lansing.

“Poor sense of smell is likely an important health marker in older adults beyond what we have already known about (i.e., connections with dementia, Parkinson’s disease, poor nutrition, and safety hazards),” Chen said by email.

People who started out the study in excellent or good health were 62 percent more likely to die by year 10 when they had a poor sense of smell than when they had a keen nose, researchers report in the Annals of Internal Medicine.

But smell didn’t appear to make a meaningful difference in mortality rates for people who were in fair to poor health at the start of the study.

With a poor sense of smell, people were more likely to die of neurodegenerative and cardiovascular diseases, but not of cancer or respiratory conditions.

Poor sense of smell may be an early warning for poor health in older age that goes beyond neurodegenerative diseases that are often signal the beginning of physical or mental decline, the results also suggest.

Dementia or Parkinson disease explained only 22 percent of the higher death risk tied to a poor sense of smell, while weight loss explained just six percent of this connection, researchers estimated. That leaves more than 70 percent of the higher mortality rates tied to a weak nose unexplained.

The connection between a poor sense of smell and mortality risk didn’t appear to differ by sex or race or based on individuals’ demographic characteristics, lifestyle, and or chronic health conditions.

One limitation of the study is that the older adult participants were relatively functional, making it possible results might differ for younger people or for frail elderly individuals, the study team writes.

Researchers also only tested smell at one point in time, and they didn’t look at whether changes in olfactory abilities over time might influence mortality. Researchers also lacked data on certain medical causes of a weak nose such as nasal surgery or chronic rhinosinusitis that are not related to aging.

“The take-home message is that a loss in the sense of smell may serve as a bellwether for declining health,” said Vidyulata Kamath of the Johns Hopkins University School of Medicine in Baltimore, co-author of an accompanying editorial.

“As we age, we may be unaware of declining olfactory abilities,” Kamath said by email. “Given this discrepancy, routine olfactory assessment in older adults may have clinical utility in screening persons at risk for illness, injury or disease for whom additional clinical work-up and/or intervention may be warranted.”

Lisa Rapaport  APRIL 29, 2019
 
SOURCE: bit.ly/2vrDJkP Annals of Internal Medicine, online April 29, 2019.
 

www.reuters.com

Humans Smell With Their Tongues, Scientists Discover

The receptors that dot our noses and help us to smell also populate our tongues, according to a new study. Researchers at the Monell Chemical Senses Center have discovered working olfactory (smell) receptors in the taste-sensing cells on the papillae of the tongue. The findings were published in the journal Chemical Senses.
It is thought that the systems that enable us and other mammals to taste and smell are separate, and our brains combine this information so we can experience flavor. While the tongue deals with whether food is salty, sweet, sour, bitter, or umami, our noses provide more detail from smells.
As such, the study calls into question whether the mixing of smell and taste first happens in the brain. Instead, it provides evidence suggesting the process that creates flavor may first happen in the tongue.
However, Dr. Mehmet Hakan Ozdener, senior study author and a cell biologist at Monell Chemical Sense Center, stressed to The Guardian: “I am not saying that [if you] open your mouth, you smell.”
He said in a statement: “Our research may help explain how odor molecules modulate taste perception. The presence of olfactory receptors and taste receptors in the same cell will provide us with exciting opportunities to study interactions between odor and taste stimuli on the tongue.”
To arrive at their conclusion, scientists used genetic and biochemical tests to study human taste cells in a lab. They also used calcium imaging, which showed taste cells react to smells similarly to cells which pick up odor.
Ozdener was inspired to carry out the research after his 12-year-old son asked him if snakes waggle their tongues out of their mouths to smell.
The team hopes the research could help to combat the obesity epidemic, by creating flavor without the need for heaps of delicious yet unhealthy ingredients.
“This may lead to the development of odor-based taste modifiers that can help combat the excess salt, sugar, and fat intake associated with diet-related diseases such as obesity and diabetes,” he said.
The team also hopes their work will shed light on the little-understood olfactory system, which contains around 400 different receptors which enables us to smell.
Earlier this week, a separate team published a study showing humans use their sense of smell to navigate space. The scientists behind the study published in the journal Neuron created a “smellscape” in a room featuring the scent of pine and banana, which participants moved around.
By Kashmira Gander     4/24/19                                source: www.newsweek.com


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How Well You Age Is All About Attitude, Says New Global Study

VANCOUVER—A simple shift in attitude could improve a lot for the world’s elderly population, according to a new global study.

That’s because how well we age is connected to how we view old age, the study stated, noting those with a positive attitude toward old age are likely to live longer — up to eight years — than their negative counterparts.

And older people in countries with low levels of respect for seniors are at risk for worse mental and physical health as well as higher levels of poverty, the Orb Media study found. By compiling global data, researchers also surveyed 150,000 people in 101 countries to discover levels of respect for older adults, which varied from country to country.

Canada ranked in the lower third of all for respect, along with Japan, the United Kingdom and the United States.

But one British Columbian expert pointed out that the study may not entirely reflect Canada’s position with the elderly.

“Our human rights legislation, federally and provincially provide protections against age discrimination,” said Christopher McLeod, associate professor at the University of British Columbia’s school of population and public health. “And many countries do not have these protections.”

McLeod said the association between negative views on aging and the relationship to health “made a lot of sense.” But he warned about statements of causality with specific attitudes toward health decline.

Despite that, seniors’ loneliness and social exclusion are key risk factors leading to declined health, he added. A 2017 report by the Vancouver Foundation found that people report high levels of social isolation and loneliness, noting a decline in community participation over the last five years.

“When we think about determinants of health, there are features in our society that are influenced by social or policy decisions, like income, education, your employment and its conditions,” McLeod said. “What we know now, is many of those things are far more important in terms of determining an individual’s health than medical care.”

 

The world is facing a rapidly aging population —
by 2050, roughly one in six people will be over 65.

Countries everywhere are aging rapidly, and if trends continue, by 2050 roughly one out of six people will be over 65 and nearly half a billion will be older than 80, the report noted. Yet, public debate about this demographic shift is often focused on the anticipated economic and social challenges.

Analysis from the World Health Organization found that 60 per cent of people surveyed across 57 countries reported low levels of respect for seniors, viewing them less competent than the young and considering them a burden on society and their families.

Something as simple as how you think about aging can have a huge range of health factors, said Jim Rendon, a journalist with Orb Media.

“There’s less likelihood of dementia, heart attacks and a longer life span according to research out of Yale University,” he said. “If you have a positive attitude, you’re more likely to recover quickly from a disabling accident, like a broken hip. And less likely to be depressed and anxious.”

And the report dispelled some of the cultural myths in the East and West, Rendon said. In fact, the research found the West had more respect for the elderly than eastern countries. He cited the example of Japan — at the leading edge of the demographic shift with low birth rates and long life spans — but ranked low when it came to social respect for seniors.

But in Pakistan, well-being was less associated with youth and Rendon speculated that might have something to do with cultural traditions such as extended families living with older adults.

“Intergenerational relationships can be very helpful in terms of breaking down the stereotypes about age,” he said.

Notably, the study revealed no meaningful connection between the gross income of a country and level of respect. Rendon said that indicates respect is not limited to economic status.

To understand how attitude may impact health, he pointed to studies about biomarkers of stress: The more negative the attitude the higher the stress level. In addition, Rendon said “if you think you’re going to have an active life, you just take care of yourself better.”

And you don’t need to be “old” to have a positive attitude age: Studies out of Yale University followed people in their twenties through a lifetime and found that those with a positive view were less likely to have a heart attack in their 60s.

“That brought home the idea that it’s not just what you think when you’re old,” he said. “But it’s how you perceive aging.”

 

By MELANIE GREEN     StarMetro Vancouver   Wed., June 13, 2018
 


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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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Connecting the Dots Between Physical and Emotional Health

There’s a link between your emotional health and your physical well-being, so take time to nurture both.

To be completely healthy, you should take care not only of your physical health, but your emotional health, too. If one is neglected, the other will suffer.

What’s the Connection Between Emotional and Physical Health?

There’s a physical connection between what the mind is thinking and those parts of the brain that control bodily functions. According to Charles Goodstein, MD, a clinical professor of psychiatry at New York University’s Langone School of Medicine in New York City, the brain is intimately connected to our endocrine system, which secretes hormones that can have a powerful influence on your emotional health. “Thoughts and feelings as they are generated within the mind [can influence] the outpouring of hormones from the endocrine system, which in effect control much of what goes on within the body,” says Dr. Goodstein.

“As a matter of fact, it’s very probable that many patients who go to their physician’s office with physical complaints have underlying depression,” he says. People who visit their doctors reporting symptoms of headache, lethargy, weakness, or vague abdominal symptoms often end up being diagnosed with depression, even though they do not report feelings of depression to their doctors, says Goodstein.

While unhappy or stressed-out thoughts may not directly cause poor physical health, they may be a contributing factor and may explain why one person is suffering physically while someone else is not, Goodstein adds.

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How Exactly Does the Mind Affect the Body?

There are many ways in which the mind has a significant impact on the body. Here are a few:

  • Chronic illness and depression Depression has been shown to increase the risk for chronic illnesses, such as heart disease, stroke, cancer, and diabetes, according to an article published in 2013 in the Primary Care Companion for CNS Disorders. A review of studies on diabetes and depression, published in August 2015 in the Canadian Journal of Diabetes, found that depression put people at a 41 percent higher risk for the condition. Researchers aren’t yet clear on how mental health influences physical health, but according to a study published in September 2017 in the journal Psychiatria Danubina, it may be that depression affects the immune system, and that habits associated with depression, such as poor diet or lack of physical activity, may create conditions for illness to occur.
  • Depression and longevity According to a review published in June 2014 in World Psychiatry, many major mental illnesses are associated with higher rates of death. Another study, published in October 2017 in the Canadian Medical Association Journal, suggests that those with depression may have life spans from about 7 to 18 years shorter than the general population.
  • Physical symptoms of emotional health distress People who are clinically depressed often have physical symptoms, such as constipation, lack of appetite, insomnia, or lethargy, among others.
  • White-coat syndrome This is a condition in which a person’s blood pressure increases the minute they step into a doctor’s office. In white-coat syndrome, anxiety is directly related to physical function — blood pressure. “If you extrapolate from that, you can say, what other kinds of anxieties are these people having that are producing jumps in blood pressure? What is the consequence of repeated stress?” asks Goodstein.

And on the other hand: “Those individuals who have achieved a level of mental health where they can manage better the inevitable conflicts of human life are more likely to prevail in certain kinds of physical illness,” says Goodstein.

How Should You Care for Your Emotional and Physical Well-Being?

It’s hard to do, but slowing down and simplifying routines can go a long way to strengthening your mental and physical health.

  • Eat right. A healthy, regular diet is good for the body and mind.
  • Go to bed on time. Losing sleep is hard on your heart, may increase weight, and definitely cranks up the crankiness meter.
  • If you fall down, get back up. Resilience in the face of adversity is a gift that will keep on giving both mentally and physically.
  • Go out and play. Strike a balance between work and play. Yes, work is a good thing: It pays the bills. However, taking time out for relaxation and socializing is good for your emotional health and your physical health.
  • Exercise. A study published in October 2017 in Reviews in the Neurosciences shows that exercise improves your mood and has comprehensive benefits for your physical health.
  • See the right doctor, regularly. Going to the right doctor can make all the difference in your overall health, especially if you have a complicated condition that requires a specialist. But if your emotions are suffering, be open to seeing a mental health professional, too.

Total health depends on a healthy mind and body. Take time to nurture both.

By Madeline R. Vann, MPH
Medically Reviewed by Kathryn Keegan, MD
11/14/2017


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Mediterranean Diet May Help Protect Older Adults From Becoming Frail

An analysis of published studies indicates that following the Mediterranean diet may reduce the risk of frailty in older individuals. The findings, which are published in the Journal of the American Geriatrics Society, suggest that a diet emphasizing primarily plant-based foods — such as fruits and vegetables, whole grains, legumes, and nuts — may help keep people healthy and independent as they age.

Frailty is common among older people and its prevalence is increasing as the population ages. Frail older adults may often feel low in energy and have weight loss and weak muscle strength. They are more likely to suffer from numerous health concerns, including falls, fractures, hospitalization, nursing home placement, disability, dementia, and premature death. Frailty is also associated with a lower quality of life.

Nutrition is thought to play a crucial role in developing frailty, a team led by Kate Walters, PhD and Gotaro Kojima, MD, of University College London, in the UK, looked to see if following a healthy diet might decrease one’s risk of frailty.

The researchers analyzed evidence from all published studies examining associations between adherence to a Mediterranean diet and development of frailty in older individuals. Their analysis included 5789 people in four studies in France, Spain, Italy, and China.

“We found the evidence was very consistent that older people who follow a Mediterranean diet had a lower risk of becoming frail,” said Dr. Walters. “People who followed a Mediterranean diet the most were overall less than half as likely to become frail over a nearly four-year period compared with those who followed it the least.”

The investigators noted that the Mediterranean diet may help older individuals maintain muscle strength, activity, weight, and energy levels, according to their findings. “Our study supports the growing body of evidence on the potential health benefits of a Mediterranean diet, in our case for potentially helping older people to stay well as they age,” said Dr. Kojima.

Although older people who followed a Mediterranean diet had a lower risk of becoming frail, it’s unclear whether other characteristics of the people who followed this diet may have helped to protect them. “While the studies we included adjusted for many of the major factors that could be associated – for example, their age, gender, social class, smoking, alcohol, how much they exercised, and how many health conditions they had — there may be other factors that were not measured and we could not account for,” said Dr. Walters. “We now need large studies that look at whether increasing how much you follow a Mediterranean diet will reduce your risk of becoming frail.”

Story Source:
Materials provided by Wiley. Note: Content may be edited for style and length.    Date: January 11, 2018

Journal Reference:
Gotaro Kojima, Christina Avgerinou, Steve Iliffe, Kate Walters. Adherence to Mediterranean Diet Reduces Incident Frailty Risk: Systematic Review and Meta-Analysis. Journal of the American Geriatrics Society, 2018; DOI: 10.1111/jgs.15251