Below are just a few of the many "new aerobics" classes you may find popping up at your local gym or fitness center. While you're having fun, you'll reap health benefits, which may include:
* Building muscle strength and tone
* Conditioning cardiovascular system
* Increasing bone density
* Lowering blood pressure
* Increasing serotonin levels, decreasing depression
* Burning calories for weight loss
* Improving balance
* Boosting your immune system
* Improving flexibility, which can also help prevent injury
Zumba
It has become one of the fastest-growing, dance-based fitness crazes in the country. People of all ages can enjoy the easy-to-follow dance moves, while getting their body in shape at the same time.
Hula hooping
Hooping classes can burn up to 100 calories in 10 minutes of twisting. That's the same rate as running at a moderate pace.
Along with healthy heart benefits, hula hooping offers a great workout for your abdominal core. Stomach muscles are used in most everyday activities, so this is important to help cut the risk of back pain and injury.
Belly dancing
It works several muscle groups, and is a graceful, fun and exciting new form of now-mainstream exercise. Different movements target different areas of the body. For example, shoulder shimmies are great for the arms and back. Hip drops give the midsection and legs a workout.
Friday, May 15, 2009
Take your stretching routine to a new level
Static stretching is the most common form of stretching. You lengthen a muscle to the point of mild tension and hold it for 10 seconds or longer. Personal trainers and fitness instructors mostly use static stretching, because it's easy to teach and simple to learn.
However, dynamic stretching is gaining popularity, especially with trainers and coaches. It's one way to increase the range of motion around a joint. Range of motion refers to having both mobility (flexibility) and stability (strength). You move the joint through a comfortable range of motion for a series of three or more repetitions.
WHO WOULD LIKE IT?
Dynamic stretch techniques are particularly good for athletes and fitness enthusiasts. They can be used to warm up or cool down after a workout. Arm circles, leg swings, torso rotation and ankle circles are all examples of dynamic stretches; they help to increase mobility of the joint, as well as the muscles around the joint. The more similar the dynamic stretch patterns are to the activity or sport, the better. If performed well, dynamic stretching has incredible benefits, and has been known to increase sports performance and enhance everyday mobility.
However, dynamic stretching is gaining popularity, especially with trainers and coaches. It's one way to increase the range of motion around a joint. Range of motion refers to having both mobility (flexibility) and stability (strength). You move the joint through a comfortable range of motion for a series of three or more repetitions.
WHO WOULD LIKE IT?
Dynamic stretch techniques are particularly good for athletes and fitness enthusiasts. They can be used to warm up or cool down after a workout. Arm circles, leg swings, torso rotation and ankle circles are all examples of dynamic stretches; they help to increase mobility of the joint, as well as the muscles around the joint. The more similar the dynamic stretch patterns are to the activity or sport, the better. If performed well, dynamic stretching has incredible benefits, and has been known to increase sports performance and enhance everyday mobility.
Drinking to up mood tied to alcoholism, depression
People who drink to cope with the blues are more prone to becoming depressed and at greater risk of alcohol dependence, a new study shows.
The University of Southern California in Los Angeles found that drinking to manage mood was strongly inherited and accounted for basically all of the genetic and environmental influences shared by depression and alcohol dependence.
Males were more likely than females to use alcohol to manage their moods.
The relationship between self-medication with alcohol and depression also was stronger in men. This may because it's more "socially acceptable" for women to seek help for emotional problems, the researchers note.
The University of Southern California in Los Angeles found that drinking to manage mood was strongly inherited and accounted for basically all of the genetic and environmental influences shared by depression and alcohol dependence.
Males were more likely than females to use alcohol to manage their moods.
The relationship between self-medication with alcohol and depression also was stronger in men. This may because it's more "socially acceptable" for women to seek help for emotional problems, the researchers note.
Mental health help
If you think you or someone you know may have a mental or emotional problem, it is important to remember there is hope and help.
How can you help?
*Educate yourself. Accept the fact that the person has a legitimate illness.
*Communicate effectively. Be understanding. Let him know that you care.
*Try not to become angry at your friend or family member.
*Help your friend or family member stay active. Invite her for walks, to the movies and other activities.
*Offer Practical Support. Cook dinner once a week. Run errands.
Help with medical needs
*Encourage him to maintain professional medical help. Help her identify emotional and physical symptoms.
*Help him recognize recovery. Point out small signs of progress.
*Protect against suicide risk. If you feel there is a risk, seek professional help immediately.
How can family members take care of themselves?
*Take care of yourself - you can't help someone if you are stressed.
*Take time off, if you need to.
*Spend time with other people you care about.
*If you are feeling overwhelmed, it is OK to seek counseling for yourself.
*Talk to other people who are struggling with similar situations, perhaps in a support group.
*Set compassionate boundaries; help your family member to know what you are willing to help with and what you are not.
*Go easy on yourself; it can be difficult to accept that you cannot "fix" the other person.
Helping a loved one get connected to treatment for a mental health issue can be that person's first step toward recovery. Remember, with the right treatment and support, recovery is possible.
How can you help?
*Educate yourself. Accept the fact that the person has a legitimate illness.
*Communicate effectively. Be understanding. Let him know that you care.
*Try not to become angry at your friend or family member.
*Help your friend or family member stay active. Invite her for walks, to the movies and other activities.
*Offer Practical Support. Cook dinner once a week. Run errands.
Help with medical needs
*Encourage him to maintain professional medical help. Help her identify emotional and physical symptoms.
*Help him recognize recovery. Point out small signs of progress.
*Protect against suicide risk. If you feel there is a risk, seek professional help immediately.
How can family members take care of themselves?
*Take care of yourself - you can't help someone if you are stressed.
*Take time off, if you need to.
*Spend time with other people you care about.
*If you are feeling overwhelmed, it is OK to seek counseling for yourself.
*Talk to other people who are struggling with similar situations, perhaps in a support group.
*Set compassionate boundaries; help your family member to know what you are willing to help with and what you are not.
*Go easy on yourself; it can be difficult to accept that you cannot "fix" the other person.
Helping a loved one get connected to treatment for a mental health issue can be that person's first step toward recovery. Remember, with the right treatment and support, recovery is possible.
Mindful thought builds brains
A new UCLA study confirms what meditators say they have known for years: Sitting quietly and focusing the mind on a regular basis beefs up the brain's muscles.
In a study published today in the journal Neurolmage, researchers found that areas of the brain controlling emotion - the hippocampus, the orbito-frontal cortex, the thalamus and the inferior temporal gyrus - were larger among meditators than those in a control group.
In a study published today in the journal Neurolmage, researchers found that areas of the brain controlling emotion - the hippocampus, the orbito-frontal cortex, the thalamus and the inferior temporal gyrus - were larger among meditators than those in a control group.
Top 10 zen forest meditation tips for hockey players
1. Breathe.
Focus on your breathing for a while. Just pay attention to your breath going in and out of your nose and lungs and body.
2. Count breaths
Count ten breaths, in and out, and start over. Repeat.
3. Anger Management
Q. Feel yourself getting angry, losing your cool, getting hot?
A. Breathe. Go to No. 1, above.
4. Sitting
On the team bench, or in the penalty box, you might have a minute or two to meditate. Instead of wasting energy by talking, or yapping, you should meditate, focus, and get your head in the game.
5. Advanced
Sitting on the team bench, skate blades flat on the floor, hands & hockey gloves on lap, spine straight, focus on you breathing. Count ten breaths and then start over.
Note: The goal is to clear your mind.
6. Qi Gong
While doing seated meditation, draw energy in. Imagine your legs and feet have roots that draw energy up and into your body. Release some of that energy, and your breath, when you take a slapshot, or execute any of the skills of your sport.
7. Skating Meditation
You can skate and meditate at the same time, sometimes. Skating to the face-off circle, waiting for the puck to drop, focus on your breath, clear your mind, as in No. 1.
8. Walking Meditation
Walking to the locker room, to the ice, to and from the team bus, slow down and focus on your breathing for a bit.
9. Before And After The Game
When you have more time, meditate for twenty minutes in the morning and the afternoon. Use the sitting, skating, or walking methods described above.
10. Sleeping Meditation.
Sleeping is not the same as meditation. Meditate as you fall asleep, when you wake up during the night, and in the morning.
Focus on your breathing for a while. Just pay attention to your breath going in and out of your nose and lungs and body.
2. Count breaths
Count ten breaths, in and out, and start over. Repeat.
3. Anger Management
Q. Feel yourself getting angry, losing your cool, getting hot?
A. Breathe. Go to No. 1, above.
4. Sitting
On the team bench, or in the penalty box, you might have a minute or two to meditate. Instead of wasting energy by talking, or yapping, you should meditate, focus, and get your head in the game.
5. Advanced
Sitting on the team bench, skate blades flat on the floor, hands & hockey gloves on lap, spine straight, focus on you breathing. Count ten breaths and then start over.
Note: The goal is to clear your mind.
6. Qi Gong
While doing seated meditation, draw energy in. Imagine your legs and feet have roots that draw energy up and into your body. Release some of that energy, and your breath, when you take a slapshot, or execute any of the skills of your sport.
7. Skating Meditation
You can skate and meditate at the same time, sometimes. Skating to the face-off circle, waiting for the puck to drop, focus on your breath, clear your mind, as in No. 1.
8. Walking Meditation
Walking to the locker room, to the ice, to and from the team bus, slow down and focus on your breathing for a bit.
9. Before And After The Game
When you have more time, meditate for twenty minutes in the morning and the afternoon. Use the sitting, skating, or walking methods described above.
10. Sleeping Meditation.
Sleeping is not the same as meditation. Meditate as you fall asleep, when you wake up during the night, and in the morning.
Vitamin B12 deficiency linked to birth defects
Women with low levels of vitamin B12 have up to five times the normal risk of having a baby with a major birth defect, new research shows.
Now researchers are reporting that women who have low vitamin B12 levels shortly before and after they get pregnant are at significantly greater risk of delivering a child with a neural-tube defect.
Vegans and women who eat little or no meat, fish, eggs, milk or cheese are at the highest risk, as are women with stomach or intestinal problems, including inflammatory bowel disease, that keep them from absorbing enough B12.
The vitamin is important for healthy nerve cells and red blood cells. It's also needed to help make DNA.
Now researchers are reporting that women who have low vitamin B12 levels shortly before and after they get pregnant are at significantly greater risk of delivering a child with a neural-tube defect.
Vegans and women who eat little or no meat, fish, eggs, milk or cheese are at the highest risk, as are women with stomach or intestinal problems, including inflammatory bowel disease, that keep them from absorbing enough B12.
The vitamin is important for healthy nerve cells and red blood cells. It's also needed to help make DNA.
Cheap and effective fitness alternatives to the gym
There is a cheaper alternative: home resistance bands. And according to a new study, these giant bands work.
"The great news is that with these bands that are really inexpensive you can take exercise anywhere. They're very lightweight. You can take them traveling. You have a piece of equipment that's going to be effective," said Samantha Cassetty, R.D., nutrition director of Good Housekeeping.
"When you're using these bands you really need to work your muscles until they're fatigued and that will take 12 to 15 reps," Cassetty said. "Make you're your movements are slow and controlled both when you are pulling and when you are releasing, and that's the way you get the best, the most effective exercises."
Low-resistance bands are good for beginners to build muscle. Higher resistance bands let you work larger group muscles like your back, chest and legs.
By the way, band colors reflect the resistance level. Green is typically light. Blue is medium, and red, purple or navy is heavy. You should always replace bands if you see any holes, worn spots or tears.
"The great news is that with these bands that are really inexpensive you can take exercise anywhere. They're very lightweight. You can take them traveling. You have a piece of equipment that's going to be effective," said Samantha Cassetty, R.D., nutrition director of Good Housekeeping.
"When you're using these bands you really need to work your muscles until they're fatigued and that will take 12 to 15 reps," Cassetty said. "Make you're your movements are slow and controlled both when you are pulling and when you are releasing, and that's the way you get the best, the most effective exercises."
Low-resistance bands are good for beginners to build muscle. Higher resistance bands let you work larger group muscles like your back, chest and legs.
By the way, band colors reflect the resistance level. Green is typically light. Blue is medium, and red, purple or navy is heavy. You should always replace bands if you see any holes, worn spots or tears.
Types of meditation
To get your search started, here are six types of meditation you can try.
1. Breath watching. Can meditating be as simple as paying attention to your breath for a few minutes? You bet. Relax in whatever position works best for you, close your eyes and start to pay attention to your breathing.
2. An empty mind meditation. Meditating can create a kind of "awareness without object," an emptying of all thoughts from your mind.
3. Walking meditations. This one gets the body involved. It can be outside or simply as a back and forth pacing in a room. Pay attention to the movement of your legs and breathing and body as you walk, and to the feeling of your feet contacting the ground.
4. Mindfulness meditation. A practice Buddhists call vipassana or insight meditation, mindfulness is the art of becoming deeply aware of what is here right now. You focus on what's happening in and around you at this very moment, and become aware of all the thoughts and feelings that are taking your energy from moment to moment. The key is to watch without judging or analyzing.
5. Simple mantra meditation. Many people find it easier to keep their mind from wandering if they concentrate on something specific. A mantra can help.
6. Meditating on a concept. Some meditative practices involve contemplation of an idea or scenario. The technique is used to guide you to an understanding that your rationalizing mind might not bring you to.
Each type has its own advantages and effects. For this reason, you may find that at different times and for different purposes you want to use several different types of meditation.
1. Breath watching. Can meditating be as simple as paying attention to your breath for a few minutes? You bet. Relax in whatever position works best for you, close your eyes and start to pay attention to your breathing.
2. An empty mind meditation. Meditating can create a kind of "awareness without object," an emptying of all thoughts from your mind.
3. Walking meditations. This one gets the body involved. It can be outside or simply as a back and forth pacing in a room. Pay attention to the movement of your legs and breathing and body as you walk, and to the feeling of your feet contacting the ground.
4. Mindfulness meditation. A practice Buddhists call vipassana or insight meditation, mindfulness is the art of becoming deeply aware of what is here right now. You focus on what's happening in and around you at this very moment, and become aware of all the thoughts and feelings that are taking your energy from moment to moment. The key is to watch without judging or analyzing.
5. Simple mantra meditation. Many people find it easier to keep their mind from wandering if they concentrate on something specific. A mantra can help.
6. Meditating on a concept. Some meditative practices involve contemplation of an idea or scenario. The technique is used to guide you to an understanding that your rationalizing mind might not bring you to.
Each type has its own advantages and effects. For this reason, you may find that at different times and for different purposes you want to use several different types of meditation.
Yoga Retreats: getting away from it all
Retailers may be shutting their doors, banks may be taking stress tests, but yoga retreats are surprisingly popular now even, or especially, among the unemployed, the soon-to-be unemployed, and the fearing-to-be unemployed.
In times of economic uncertainty, healing vacations offer people rejuvenation. Another plus is that the retreats are typically all-inclusive one price that includes accommodations, meals, days filled with yoga, and even some excursions.
In times of economic uncertainty, healing vacations offer people rejuvenation. Another plus is that the retreats are typically all-inclusive one price that includes accommodations, meals, days filled with yoga, and even some excursions.
Obesity may raise kids' allergy risk
Obese children and teens are at increased risk for allergies, especially food allergies, say U.S. researchers.
The study authors analyzed data from 4,111 participants, aged 2 to 19, who took part in the National Health and Nutrition Examination Survey, and found that obese children and teens were 26 percent more likely to have any kind of allergy, and 59 percent more likely to have a food allergy, than their normal-weight peers.
The study authors analyzed data from 4,111 participants, aged 2 to 19, who took part in the National Health and Nutrition Examination Survey, and found that obese children and teens were 26 percent more likely to have any kind of allergy, and 59 percent more likely to have a food allergy, than their normal-weight peers.
Learning to be happy in tough economic times
The state of the economy may be out of people's hands, but their happiness isn't, according to a group of researchers meeting at an international conference on happiness Thursday.
Over the last decade, studies have shown that people who think optimistically and have strong relationships tend to be happier, they say.
"Rather than just wanting to boost happiness, people want to build resilience to get through difficult times," Sharp, who will lead a panel on happiness at work at the upcoming conference, told CNN.
The big trend is that people are getting happier, he says. "We know that most people are happy, so people know happiness is possible and more or less in their own hands."
Over the last decade, studies have shown that people who think optimistically and have strong relationships tend to be happier, they say.
"Rather than just wanting to boost happiness, people want to build resilience to get through difficult times," Sharp, who will lead a panel on happiness at work at the upcoming conference, told CNN.
The big trend is that people are getting happier, he says. "We know that most people are happy, so people know happiness is possible and more or less in their own hands."
Thursday, May 14, 2009
Folic acid is important, but take care not to overdo it
One thing experts agree on is that all women of childbearing age should absolutely get 400 micrograms of folic acid through food, supplements or both. Pregnant women should take 600 micrograms daily, adds Janis Biermann, a health educator at the March of Dimes in White Plains, N.Y. Breast-feeding mothers should get 500 micrograms. And pregnant or regularly breast-feeding women who have already had a child with a brain and spinal cord defect should take 1 milligram (1,000 micrograms).
For those reasons and others, nutrition researchers continue to stress the importance of a balanced diet that is rich in natural sources of folate, including spinach, orange juice, lentils and other beans, because those foods are healthy for all sorts of other reasons too.
For a chart on the amount of folic acid/folate in foods, go to ods.od.nih.gov/factsheets/folate.asp.
For those reasons and others, nutrition researchers continue to stress the importance of a balanced diet that is rich in natural sources of folate, including spinach, orange juice, lentils and other beans, because those foods are healthy for all sorts of other reasons too.
For a chart on the amount of folic acid/folate in foods, go to ods.od.nih.gov/factsheets/folate.asp.
A pre-pregnancy year of folic acid sharply lowers risk of very premature birth
Taking folic acid supplements for a year before conception reduces the risk of very premature birth by at least 50%, researchers reported Monday.
Shorter courses of the supplement were not as effective, according to the study of nearly 35,000 women reported in the Public Library of Science journal PLoS Medicine.
Folic acid's effectiveness in reducing the risk of neural-tube and other birth defects -- even without such a long course -- is long established. The discovery that it can also reduce the risk of preterm birth "is very significant," said Dr. Diane Ashton, deputy medical director of the March of Dimes Birth Defects Foundation, who was not involved in the study.
Shorter courses of the supplement were not as effective, according to the study of nearly 35,000 women reported in the Public Library of Science journal PLoS Medicine.
Yoga for headache relief, finding silence within
If you feel a headache coming on or are in the throes of one, find a quiet, comfortable place where you can take 10 to 15 minutes for yourself. Try these three yogic remedies for relief:
PALMING
- Rub your palms together vigorously to create heat in the hands, after they are hot, gently cup both eyes in your palms. You are not pressing into the eyes at all, you are transferring the heat from the hands to the eyes, encouraging relaxation of the face.
- Stay here two or more minutes, then release your hands to your sides and take savasana.
SAVASANA
Also known as deep relaxation, savasana is a Sanskrit word, meaning corpse pose. We take savasana at the end of every yoga practice to allow the body to completely and totally relax. Savasana is not sleep or meditation, it is relaxation with awareness.
- Make sure you are warm.
- Lie down on your back with your eyes gently closed.
- Arms out away from you, not touching you, palms face up towards the sky.
- Legs open hip distance apart or wider, feet flopped open to the sides. (If you are experiencing discomfort in the lower back, you can rest with your knees up).
- Allow your body to feel warm and heavy, sinking into the floor, let every muscle, tissue and cell in the body completely and totally relax.
- Let any tension, tightness or discomfort dissolve.
- Stay here five or more minutes.
- Gently wiggle your fingers and toes to bring your awareness back into your body.
- Bend both knees, roll onto your right side.
- Come up to a seated position when you're ready.
PALMING
- Rub your palms together vigorously to create heat in the hands, after they are hot, gently cup both eyes in your palms. You are not pressing into the eyes at all, you are transferring the heat from the hands to the eyes, encouraging relaxation of the face.
- Stay here two or more minutes, then release your hands to your sides and take savasana.
SAVASANA
Also known as deep relaxation, savasana is a Sanskrit word, meaning corpse pose. We take savasana at the end of every yoga practice to allow the body to completely and totally relax. Savasana is not sleep or meditation, it is relaxation with awareness.
- Make sure you are warm.
- Lie down on your back with your eyes gently closed.
- Arms out away from you, not touching you, palms face up towards the sky.
- Legs open hip distance apart or wider, feet flopped open to the sides. (If you are experiencing discomfort in the lower back, you can rest with your knees up).
- Allow your body to feel warm and heavy, sinking into the floor, let every muscle, tissue and cell in the body completely and totally relax.
- Let any tension, tightness or discomfort dissolve.
- Stay here five or more minutes.
- Gently wiggle your fingers and toes to bring your awareness back into your body.
- Bend both knees, roll onto your right side.
- Come up to a seated position when you're ready.
Get a Leg Up - Fitness Strengthening Moves
To be successful in any run or walk routine you need to know 6 basic strengthening moves. In this fitness segment you'll see first hand the movements that will improve your gait, keep you injury free and get your backside looking leaner all at the same time.
Reading food labels key to good diet
Found on most packaged foods, the FDA-required Nutrition Facts is a list of calories, fat, carbohydrates, sodium and other nutrients available in one serving. It also includes a jumble of percentages, ingredients and seemingly obscure data, all serving to confuse most consumers.
It's really important to first look at the serving size and know that the nutritional information pertains to that serving size, which is determined by the FDA.
The most important things to limit are calories, saturated and trans fat, and sodium.
It's really important to first look at the serving size and know that the nutritional information pertains to that serving size, which is determined by the FDA.
The most important things to limit are calories, saturated and trans fat, and sodium.
Exercise tubing for resistance training
If you travel and need a convenient way to exercise without packing dumbbells, exercise tubing is an excellent alternative for creating resistance. With this one move, you'll be able to train multiple muscles in your upper and lower body at the same time.
Tongue exercises may ease sleep apnea
Doing certain tongue and facial exercises for 30 minutes daily may ease the severity of obstructive sleep apnea, a Brazilian study shows.
Three months later, the patients in the tongue/facial exercise group had reduced their obstructive sleep apnea severity by 39%. Those patients also reported that they were snoring less, sleeping better, and were less sleepy during the daytime than they had been before learning the exercises. And, although their BMI ( body mass index) hadn't changed, their neck circumference was thinner than it had been at the study's start.
Three months later, the patients in the tongue/facial exercise group had reduced their obstructive sleep apnea severity by 39%. Those patients also reported that they were snoring less, sleeping better, and were less sleepy during the daytime than they had been before learning the exercises. And, although their BMI ( body mass index) hadn't changed, their neck circumference was thinner than it had been at the study's start.
Selecting the best chicken
Organic, air-chilled, free-range: so many chickens on store shelves. Which to take home?
Overall, the birds we liked best for their meat's flavor and texture were generally organic or fed special diets, and almost all were free-range.
Another factor that seemed to affect flavor was the air-chilled processing method. Both of the chickens we tested that were air-chilled, Mary's and Trader Joe's, received high marks for their skin; the skin was crisp and firm, not flabby or flaccid, and had good flavor.
Fans of air chilling argue that the meat of air-chilled chicken is more flavorful, and less diluted, than water-chilled, and that the skin is tighter and more firm. We couldn't tell a difference in the meat, but there was definitely something special about the skin.
Overall, the birds we liked best for their meat's flavor and texture were generally organic or fed special diets, and almost all were free-range.
Another factor that seemed to affect flavor was the air-chilled processing method. Both of the chickens we tested that were air-chilled, Mary's and Trader Joe's, received high marks for their skin; the skin was crisp and firm, not flabby or flaccid, and had good flavor.
Fans of air chilling argue that the meat of air-chilled chicken is more flavorful, and less diluted, than water-chilled, and that the skin is tighter and more firm. We couldn't tell a difference in the meat, but there was definitely something special about the skin.
Diabetes: More than just sugar overload?
57 million Americans have prediabetes and 24 million others have diabetes. A prediabetic's risks for complications are nearly as great as a diabetic's risk. In many cases, progression from prediabetes to type 2 diabetes can be prevented. Lifestyle changes --weight loss, eating better, exercise and good sleep-- are key
There's now evidence that a prediabetic patient's risks for eye, kidney, and nerve damage, as well as heart disease, are nearly as great as a diabetic's, says Alan J. Garber, M.D., chairman of the American Association of Clinical Endocrinologists.
The good news is that in many cases the progression from prediabetes to type 2 diabetes can be prevented with a few lifestyle changes. How? By losing 7 percent or more of your body weight, in addition to exercising and following a low-calorie, low-carbohydrate, high-fiber diet. Research has shown that people with prediabetes who took these steps had a 58 percent success rate in avoiding progressing to type 2 diabetes, AACE endocrinologist Garber says. Prescription medication -- such as metformin, acarbose, or thiazolidinediones -- may also be required for those in high-risk groups or those not successful with lifestyle changes.
There's now evidence that a prediabetic patient's risks for eye, kidney, and nerve damage, as well as heart disease, are nearly as great as a diabetic's, says Alan J. Garber, M.D., chairman of the American Association of Clinical Endocrinologists.
The good news is that in many cases the progression from prediabetes to type 2 diabetes can be prevented with a few lifestyle changes. How? By losing 7 percent or more of your body weight, in addition to exercising and following a low-calorie, low-carbohydrate, high-fiber diet. Research has shown that people with prediabetes who took these steps had a 58 percent success rate in avoiding progressing to type 2 diabetes, AACE endocrinologist Garber says. Prescription medication -- such as metformin, acarbose, or thiazolidinediones -- may also be required for those in high-risk groups or those not successful with lifestyle changes.
Meditation treats bladder control, incontinence without drugs
A new Loyola University Health System (LUHS) study shows therapy based on natural and ancient meditation techniques can train the brain to control the bladder without medication or operations.
The research findings, just published in the latest issue of the Journal of Urology conclude cognitive therapy which incorporates meditation-based deep breathing, relaxation and visualization is an effective management strategy for the strong and uncontrollable need to urinate frequently dubbed “urge incontinence”.
Another natural therapy – Kegel exercises that involve tightening and holding pelvic muscles, relaxing , and repeating the process several times a day – have been shown repeatedly to help women with incontinence.
The research findings, just published in the latest issue of the Journal of Urology conclude cognitive therapy which incorporates meditation-based deep breathing, relaxation and visualization is an effective management strategy for the strong and uncontrollable need to urinate frequently dubbed “urge incontinence”.
Another natural therapy – Kegel exercises that involve tightening and holding pelvic muscles, relaxing , and repeating the process several times a day – have been shown repeatedly to help women with incontinence.
Acupuncture relieves low-back pain, study says -- but needles not needed
In the country's largest study of back pain and acupuncture, researchers at Group Health found that acupuncture and an acupuncture-like treatment involving toothpicks relieved chronic low-back pain better than customary medical care, which included medication and physical therapy.
The study also found that the toothpick method, which involved no piercing of skin, was just as effective as needle insertion.
Researchers found that 60 percent of the treated patients felt significantly better at eight weeks, versus only 40 percent of the untreated patients.
At 52 weeks, pain scores for both groups were about the same. But researchers also measured functioning levels -- such as the ability to work or run errands -- and found that the treated group had higher functioning scores than the untreated group a year after treatment began.
What does it all mean? The study's authors, from Group Health's Center for Health Studies, offered a few theories. They said stimulation of acupuncture points -- without needle insertion -- may be enough to rouse physiological changes that reduce pain and improve functioning.
Another theory held that the light touching of skin might induce emotional and hormonal reactions for pain reduction. A third explanation lay in the possibility that the treatment "experience" itself made people feel better.
Wednesday, May 13, 2009
Get more nutrition out of your cereal
Look for whole grain as the first ingredient on the list, which will indicate what the cereal contains the most of. Also, check to see if there's at least 3 grams of fiber for every 100 calories.
Cereal should be low or free of saturated fat. Normally saturated fat isn't found in grains, but some companies add so-called yogurt coating or chocolate that may contain palm or coconut oil in them. So look for no more than 1 gram of saturated fat per serving.
Cereal should be low or free of saturated fat. Normally saturated fat isn't found in grains, but some companies add so-called yogurt coating or chocolate that may contain palm or coconut oil in them. So look for no more than 1 gram of saturated fat per serving.
Monday, May 11, 2009
Evidence suggests poor sleep increases risk of depression
“When you are tired, when you’re worn out, then everything becomes more of a challenge for you,” says Dr. Adam Moscovitch, medical director of the Canadian Sleep Institute in Toronto and Calgary. “Your confidence is affected, your ability to trust yourself. So there is a higher likelihood you’ll be ruminating about, are you doing things right? It significantly affects, from the psychological standpoint, the (risk) of mental illness developing.”
Poor sleep can weaken the immune system and affect concentration, functioning and judgment. It causes changes in appetite and sexual interest. Studies have found that people who sleep six hours or less a night have an increased risk of high blood pressure, heart attacks and stroke.
But now, a growing body of evidence suggests poor sleep may actually precede some mental illnesses, in particular depression, mood and anxiety disorders. University of California, Berkeley and Harvard Medical School researchers have shown that lack of sleep amplifies our emotional “brain state.” The amygdala, the emotional part of the brain linked to depression and other psychiatric conditions, appears to become more active when deprived of sleep.
Poor sleep can weaken the immune system and affect concentration, functioning and judgment. It causes changes in appetite and sexual interest. Studies have found that people who sleep six hours or less a night have an increased risk of high blood pressure, heart attacks and stroke.
But now, a growing body of evidence suggests poor sleep may actually precede some mental illnesses, in particular depression, mood and anxiety disorders. University of California, Berkeley and Harvard Medical School researchers have shown that lack of sleep amplifies our emotional “brain state.” The amygdala, the emotional part of the brain linked to depression and other psychiatric conditions, appears to become more active when deprived of sleep.
How to meditate: 10 important tips
1. Posture
Whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up. Mind and body are intertwined. If your body is well-balanced, your mind will also be in balance.
2. Eyes
Try and keep you eyes open. Just lower your eyes and let your gaze be sort. If you close your eyes you will be more likely to drift away on thoughts and stories. However, it's important to do what is comfortable for you. It's good to experiment and see what feels best for you.
3. Focus
To focus in meditation means to pay soft attention to whatever you place in the centre of awareness. I suggest using the breath as a focus. It’s like a natural door that connects ‘inside’ and ‘outside’.
4. The breath
Paying attention to the breath is a great way to anchor yourself in the present moment. Notice your breath streaming in and out. There’s no need to regulate the breath -- just let it be natural.
5. Counting your breath
If you are having difficulties settling, you can try counting the breath -- which is an ancient meditation practice. On your outbreath, silently count "one", then "two", and up to "four". Then return to "one".
6. Thoughts
When you notice thoughts, gently let them go by returning yous focus to the breath. Don’t try and stop thoughts; this will just make you feel agitated.
7. Emotions
It’s difficult to settle into meditation if you are struggling with strong emotions.
The way to deal with strong emotions in meditation is to focus on the body feelings that accompany the emotion. For example, this could be the tight band of fear around the chest or the hot roiling of anger in the belly. Let go of the stories and refocus on your body. In this way you are honouring your emotions but not becoming entangled in stories.
8. Silence
Silence is healing. I know that there are is a lot of ‘meditation music’ around, but nothing beats simple silence. When we sit in silence we actually get to experience what our mind is doing. There is steadiness and calmness that comes from sitting in silence.
9. Length
Start with 10 minutes and only sit longer if you feel that that is too short. Don’t force yourself to meditate longer if you are not ready to do that. Do what feels right for you!
10. Place
It’s lovely to create a special place to sit. Maybe light a candle, find stones, or seashells, or flowers that speak to you.
... and last, but not the least, enjoyment!
Most of all it's important to enjoy meditation. You might like to try sitting with a hint of a smile. Be kind to yourself. Start sitting just a little each day. It’s helpful to establish a daily habit.
Whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up. Mind and body are intertwined. If your body is well-balanced, your mind will also be in balance.
2. Eyes
Try and keep you eyes open. Just lower your eyes and let your gaze be sort. If you close your eyes you will be more likely to drift away on thoughts and stories. However, it's important to do what is comfortable for you. It's good to experiment and see what feels best for you.
3. Focus
To focus in meditation means to pay soft attention to whatever you place in the centre of awareness. I suggest using the breath as a focus. It’s like a natural door that connects ‘inside’ and ‘outside’.
4. The breath
Paying attention to the breath is a great way to anchor yourself in the present moment. Notice your breath streaming in and out. There’s no need to regulate the breath -- just let it be natural.
5. Counting your breath
If you are having difficulties settling, you can try counting the breath -- which is an ancient meditation practice. On your outbreath, silently count "one", then "two", and up to "four". Then return to "one".
6. Thoughts
When you notice thoughts, gently let them go by returning yous focus to the breath. Don’t try and stop thoughts; this will just make you feel agitated.
7. Emotions
It’s difficult to settle into meditation if you are struggling with strong emotions.
The way to deal with strong emotions in meditation is to focus on the body feelings that accompany the emotion. For example, this could be the tight band of fear around the chest or the hot roiling of anger in the belly. Let go of the stories and refocus on your body. In this way you are honouring your emotions but not becoming entangled in stories.
8. Silence
Silence is healing. I know that there are is a lot of ‘meditation music’ around, but nothing beats simple silence. When we sit in silence we actually get to experience what our mind is doing. There is steadiness and calmness that comes from sitting in silence.
9. Length
Start with 10 minutes and only sit longer if you feel that that is too short. Don’t force yourself to meditate longer if you are not ready to do that. Do what feels right for you!
10. Place
It’s lovely to create a special place to sit. Maybe light a candle, find stones, or seashells, or flowers that speak to you.
... and last, but not the least, enjoyment!
Most of all it's important to enjoy meditation. You might like to try sitting with a hint of a smile. Be kind to yourself. Start sitting just a little each day. It’s helpful to establish a daily habit.
Baby needs time in the sun
Infants north of 55 degree latitude up to one year old need 800 international units (IU) of vitamin D between October and April because of the lack of sunlight. They need 400 IU the rest of the year.
"The standard care for years in Canada, and in some other industrialized countries for decades, has always been to supplement infants up to one year of age with 400 IU of vitamin D," says Dr. Raphael Sharon, an Edmonton pediatrician and vice-president-elect of the pediatric section of the Alberta Medical Association.
Fortified milk, cereals and oily fish are the most common food sources for vitamin D, but the best source is sunlight, which prompts the body to make the vitamin when it hits the skin.
Baby formula accounts for 400 IU daily, so formula-fed babies only need an extra 400 IU of vitamin D in the winter.
"The standard care for years in Canada, and in some other industrialized countries for decades, has always been to supplement infants up to one year of age with 400 IU of vitamin D," says Dr. Raphael Sharon, an Edmonton pediatrician and vice-president-elect of the pediatric section of the Alberta Medical Association.
Fortified milk, cereals and oily fish are the most common food sources for vitamin D, but the best source is sunlight, which prompts the body to make the vitamin when it hits the skin.
Baby formula accounts for 400 IU daily, so formula-fed babies only need an extra 400 IU of vitamin D in the winter.
Fitness rules to break
Some age-old fitness routines aren't as effective anymore.
If you want a better behind you can't just do squats all day and think you're going to get it. Instead of squats, make sure your hands are right under your shoulders and the best thing to do is to make sure your head is in alignment with your back, so you're looking down on the floor. And you just raise your leg and you lift and just press your heel and foot up to the ceiling. Make sure when you're doing this you're not arching up.
For a flatter tummy, say goodbye to crunches. Instead lay flat on the floor, raise your legs up and bring your knees in, have your hands out and you come out to a 'v' position and hold it for a second and then you roll back down.
Repetition isn't always good either. When you pump iron, going up and down over and over again isn't the best way to tone your muscles. Instead, pause halfway up or halfway down.
Don't step on the scale everyday. Weighing yourself after each workout is not an accurate indicator of how much weight you've lost.
To get the most out of your workout experts suggest you switch up your routine every three to six weeks.
L-theanine comes into focus
Some beverage manufacturers say they have just the solution. They're touting a new kind of drink that emphasizes focus over ferocity. The key substance is the amino acid L-theanine, which preliminary research suggests might calm the brain to enhance concentration and mental stamina.
Certain formulations of SoBe Lifewater and Vitamin Water now contain L-theanine, as does a new beverage called ViB. And Gatorade recently introduced a drink with the amino acid as well, called Tiger.
L-theanine is not a new discovery. The substance comes from the Camellia sinensis plant species, otherwise known as TEA.
Much less is known about the benefits of L-theanine when it's extracted from tea and packed into pills or blended into beverages at quadruple the dose. The studies done on L-theanine thus far have been small, funded largely by companies with an interest in the product. That's not surprising. Early research on a potential supplement is often done by companies that believe there's a profit to be made. What remains to be seen is whether large-scale studies will back up early findings.
The art of stress management
Experts say eliminating stress may not be possible, but there are ways to ease the pressures.
It’s not only a particular incident that causes the stress, but how people view their experiences that determines the amount of stress they feel and its impact on the body. Getting an attitude adjustment is a good first step.
One of the best coping techniques, is the use of imagery and meditation set to a background of relaxing music. Other techniques include journaling, creating art or making music to purge and declutter the mind.
Music — either making it or listening to it — can affect mood and can set the tone for relaxation.
It’s not only a particular incident that causes the stress, but how people view their experiences that determines the amount of stress they feel and its impact on the body. Getting an attitude adjustment is a good first step.
One of the best coping techniques, is the use of imagery and meditation set to a background of relaxing music. Other techniques include journaling, creating art or making music to purge and declutter the mind.
Music — either making it or listening to it — can affect mood and can set the tone for relaxation.
Vitamin E could slow Alzheimer's
Vitamin E combined with some anti-inflammatory drugs could slow the decline of mental and physical abilities in people with Alzheimer's disease over the long-term.
In the study, patients taking both after three years showed a modest slowing of decline with Alzheimer's.
In the study, patients taking both after three years showed a modest slowing of decline with Alzheimer's.
Learn different ways to respond to stress
Stress management involves taking care of yourself, making time for rest and relaxation, and changing the stressful situation if you can.
- A strong support network is an important factor to help protect against stress.
- If your relationships are a source of your stress, making it a priority to build stronger and more satisfying relationships can be helpful.
- Learning to relax can also be helpful.
- Investing in your emotional health is just as important as maintaining your physical health. People with good emotional health are able to bounce back from stress and adversity easier.
Find nearby exercise routes with WalkJogRun
The new WalkJogRun Routes app leverages your iPhone's geolocation skills to find routes near you.
How? By tapping WalkJogRun.net's repository of 350,000-plus user-created routes. Just run the app, wait a few seconds for it to hone in on your location, then choose a distance (1 mile, 2 miles, all distances, etc.) to see the routes in your neck of the woods.
How? By tapping WalkJogRun.net's repository of 350,000-plus user-created routes. Just run the app, wait a few seconds for it to hone in on your location, then choose a distance (1 mile, 2 miles, all distances, etc.) to see the routes in your neck of the woods.
Sunday, May 10, 2009
How darn healthy is cinnamon, really?
1. How much of your daily value of fiber do you derive from consuming 7 grams of cinnamon? 16%
2. Cinnamon is said to be an excellent source of vitamin K. What does vitamin K benefit? helps blood clot, strengthens bones, helps digestion
3. A tablespoon of cinnamon contains 19 calories. Popular pastries that use cinnamon, of course, are a tad higher. How many more calories does a Cinnabon roll contain than a tablespoon of the pure stuff? 794
4. Over centuries, cinnamon has been used for medicinal purposes. Which condition has cinnamon BEEN used for: rheumatism, yeast infections, sore throats
5. For what nonmedical use did ancient Egyptians employ cinnamon? an embalming mixture for dead bodies
2. Cinnamon is said to be an excellent source of vitamin K. What does vitamin K benefit? helps blood clot, strengthens bones, helps digestion
3. A tablespoon of cinnamon contains 19 calories. Popular pastries that use cinnamon, of course, are a tad higher. How many more calories does a Cinnabon roll contain than a tablespoon of the pure stuff? 794
4. Over centuries, cinnamon has been used for medicinal purposes. Which condition has cinnamon BEEN used for: rheumatism, yeast infections, sore throats
5. For what nonmedical use did ancient Egyptians employ cinnamon? an embalming mixture for dead bodies
Get the biggest bang for your calorie with nutrient-dense food
Nutrient-dense foods provide high levels of vitamins and minerals for the calories. Fat-free foods don't fit into a nutrient-dense diet unless they're naturally free of fats. To get needed nutrients, try to include four colors on your plate whenever you eat.
Nutrient density refers to the amount of vitamins, minerals, phytochemicals, and fiber in a given portion of food -- for the fewest number of calories. Nutrient-dense foods generally tend to be lower in calories. Fruits, vegetables, whole grains, fish, and poultry are all nutrient-dense foods that give you a big bang for your buck: plenty of vitamins and minerals for the calories.
Nutrient density refers to the amount of vitamins, minerals, phytochemicals, and fiber in a given portion of food -- for the fewest number of calories. Nutrient-dense foods generally tend to be lower in calories. Fruits, vegetables, whole grains, fish, and poultry are all nutrient-dense foods that give you a big bang for your buck: plenty of vitamins and minerals for the calories.
Can yoga replace strength training?
Yoga is naturally weight bearing in many of the postures, as you lift limbs and hold poses in the process of the practice. In addition, yoga has a unique "feel-good" and stress management component that may help prevent or relieve depression, anxiety and numerous other associated medical problems. The athletic system of a "two-hour-long power yoga" class is a calorie-burning, vigorous, endurance and strength-building kind of yoga practice, but not all classes are that way. For long-term health and weight maintenance, the best option would be to include both yoga and strength training in your regular exercise program.
If you don't want to add more time to your exercise regimen, you might consider adopting the "hybrid practice" of "yoga with weights," which brings the two disciplines together.
If you don't want to add more time to your exercise regimen, you might consider adopting the "hybrid practice" of "yoga with weights," which brings the two disciplines together.
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