Crush Your Nerves For Good And Leave Anxiety Behind

Learn how to take control of your nerves with this 21-day challenge. You will love these great tips that will assist you to reset your body and get your mind under control.

            




If nerves are the bain of your existence, the 21-day challenge is a great place to start. Try doing something different every day and take some time out just for you. You will notice the first recommendation on their chart is Coloring.
It has been proven to reduce anxiety and it has been widely taken up by Adults in recent time. You will find your stress levels drop as you select colors and concentrate on your job at hand. It has been proven to be very therapeutic and highly addictive. 

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Exercises can avert weight gain in spite of obesity genes

A recent study has found types of exercise that are especially effective at combating genetic effects that contribute to obesity. For people who inherit genes that increase their chance of becoming obese, there is a hope of keeping their weight off.

Worldwide, obesity is a challenging condition to control because it results from interactions between a person’s genetics and lifestyle. Doctors often recommend, but it is not clear which kinds are best for curbing weight gain in individuals whose genetics make them more likely to become obese.

The researchers looked specifically at five measures of obesity, such as body mass index (BMI), body fat percentage and waist-to-hip ratio. They found that regular jogging was the best type of exercise for managing obesity, according to the five measures. Moreover, mountain climbing, walking, power walking, certain types of dancing, and long yoga practices also reduce BMI in individuals predisposed to obesity. Surprisingly, cycling, stretching exercises, swimming and Dance Revolution did not counteract the genetic effects on obesity.

Overall, the study suggests that when it comes to obesity, genetics are not destiny, and the effects can be lessened by several kinds of regular exercise. Previous research has shown that frequent physical activity blunts the genetic effects on obesity, but these studies focused only on BMI. The new study also considers four other measures of obesity that are more closely linked to metabolic problems. As obesity continues to be a serious   public health challenge, the benefits of exercise cannot be overstated.

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Lifestyle Diseases - Can Lifestyle Medicine Cure Them?

Most of the illnesses that are the bane of our existence are the outcome of poor lifestyle choices and environmental factors. Majority of the Indian population, especially young adults are suffering from poor health conditions due to an unhealthy lifestyle.

What triggers poor lifestyle choices?
• People like eating lip-smacking fast food, which really does no favour to their bodies.
• Stress and anxiety accompany us every day of our lives. Deadlines at the workplace, peer pressure, the imperative to adhere to societal norms can damage anyone’s physical and psychological health. The need to keep out and the fear of missing out makes us lead a fast life that does not contribute to our health.
• These self-destructive activities are manifesting themselves all around us in the form of a host of physical ailments triggered by unhealthy lifestyles and reaction to a compromised environment. 

These are called chronic diseases and are a primary cause of mortality today.

The distressing rise in chronic ailments like diabetes, asthma, obesity, sleep apnea, osteoarthritis has worried people in the medical and pharmaceutical industry.

What is Lifestyle Medicine?
The medicines that were prepared in the wake of the research are called lifestyle medicine. Their goal is two-fold, i.e., to heal the diseases by understanding the causes and to prevent recurrence of the illness. To sum it up, lifestyle medicines are responsible for the diagnosis, treatment and prevention of chronic illnesses.

Is there more to Lifestyle Medicines than just pills?
Lifestyle medicines are not just tablets you swallow. If you opt for lifestyle medicine, you have to commit to a rigorous and healthy lifestyle. Doctors prescribing this kind of medication ask you to consult a nutritionist who prepares a diet chart for you that will help allay your ailments as well as provide the right proportion of nutrition based on your age, sex and weight.

Similarly, your doctor will advise you to take up new physical activities like joining the gym, jogging, walking, swimming, etc. A healthy diet and regular exercise can offset many lifestyle diseases like obesity, cardiac problems, and can bring Type 2 diabetes and asthma under control.
If you live in a metropolitan city, you are prone to breathing in toxic fumes and ingesting polluted food and water. For lifestyle medicines to work, you should take time to retire to the seaside or the mountains where the air is conducive to recuperation.

Lifestyle medicine is modern technology. People are making themselves sick because of their lack of foresight. This technology encompasses the treatment of chronic diseases, promoting stress management, a better understanding of environmental factors that are ruining our health and sensitizing the society to come to the aid of the ailing people.

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Just 6 months of aerobic exercise reverses brain ageing by 9 years

According to  study, aerobic exercise for 35 minutes three times a week, may improve thinking skills in older adults with cognitive impairment. After 6 months of aerobic exercises like walking or cycling , study participants scores on thinking tests improved by the equivalent of reversing nearly nine years of ageing.

The study looked at people who had cognitive impairments without dementia, which is defined as having difficulty concentration, making decisions, or remembering, but not severe enough to be diagnosed with dementia.

The study found that exercise improved thinking skills called executive function. Executive function is a person's ability to regulate their own behaviour, pay attention, organise and achieve goals. The study found no improvement in memory.

The results are encouraging in that in just 6 months, by adding regular exercise to their lives, people who have cognitive impairments without dementia may improve their ability to plan and complete certain cognitive tasks, said study author.

The study involved 160 people with an average age of 65 and risk factors for heart disease, such as hypertension, who did not have dementia, but reported problems with thinking skills. All participants were identified as having cognitive impairments without dementia and were sedentary at the start of the study.

Researchers examined the effects of both exercise and diet, specifically the diet which is low in sodium, high fiber diet, rich in fruits and vegetables, beans, nuts, low fat dairy products, whole grains, and lean meat. That diet was designed for individuals with high blood pressure.

Participants were randomly assigned to one of the 4 groups, aerobic exercise alone, low sodium diet, but aerobic and the DASH diet, or health education, which considered of educational phone calls once every one or two weeks. People assigned to the exercise groups exercised 3 times a week for 45 minutes each session which included 10 minutes of warm-up exercise and 35 minutes of aerobic exercise, such as walking, jogging or cycling on a stationary bicycle.

At both the beginning and end of the 6 month study, researchers evaluated participants' thinking and memory abilities with standardized cognitive testing, cardio-respiratory fitness with treadmill stress testing and heart disease risk factors with screenings for blood pressure, blood glucose and lipids. They also used questionnaires and food diaries to measure how closely the participants followed the low sodium diet.

Researchers found that participants who exercised showed significant improvements in thinking skills when compared to those who did not exercise. Those who took part in both the exercises and diet had average scores of nearly 47 points on the overall tests of executive thinking skills, compared to an average score of about 42 points for those with exercise and diet alone and about 38 points for those who just received health education. There was no improvement in participants who only consumed the low sodium diet, although those who exercised and consumed the low sodium diet had greater improvements compared to health education controls.

To illustrate, the researcher explained that at the start of the study, the participants had average scores for select sub-test of executive function for people who were 93 years old, who were 28 years older than their actual chronological age. After 6 months, participants who exercised and followed the low sodium diet saw their average executive function scores correspond with people who were 84, a none year improvement. For those who received only health education, their performance on executive function tests worsened by a half year from their cores at the start of the study.

Although this may suggest added benefit of the low sodium diet, when combined with exercise. The researcher says a limitation of the study was that the number of participants was relatively small and these findings should be interpreted with caution.

More research is still needed with larger samples, over longer periods of time to examine whether improvements to thinking abilities continue and of those improvements may be best achieved through multiple lifestyle approaches like exercise and diet, he said.

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Exercise as effective as drugs to treat high BP

Exercise may be as effective as taking prescribed drugs to tackle high blood pressure, a study claims.

However, the researchers in the UK caution patients against giving up their blood pressure lowering drugs in favour of an exercise regimen yet.

The study, suggests that patients should boost their physical activity levels, alongside their medication.

Exercise can lower systolic blood pressure -- the amount of pressure in the arteries when the heart is beating and expressed as the top number in any blood pressure reading.

However, how exercise compares with blood pressure lowering drugs, is not clear.

To get round this, the researchers pooled the data from 194 clinical trials looking at the impact of drugs on lowering systolic blood pressure and 197 trials looking at the impact of structured exercise, and involving a total of 39,742 people.

Structured exercise was categorised as: endurance, to include walking, jogging, running, cycling and swimming, and high intensity interval training; dynamic resistance, to include strength training -- for example, with dumbbells or kettle bells; isometric resistance, such as the static push-up (plank); and a combination of endurance and resistance.

Three sets of analyses were done: all types of exercise compared with all classes of blood pressure lowering drugs; different types of exercise compared with different types of drug; and different intensities of exercise compared with different drug doses.

Finally, these analyses were repeated, but in a group of exercise trials that included only participants with high blood pressure, as most of these trials were of young healthy participants with normal blood pressure.

The results showed that blood pressure was lower in people treated with drugs than in those following structured exercise programmes.

However, when the analyses were restricted to those with high blood pressure, exercise seemed to be just as effective as most drugs.

The effectiveness of exercise increased the higher the threshold used to define high blood pressure -- that is, anything above 140 mm Hg.

The researchers also found "compelling evidence that combining endurance and dynamic resistance training was effective in reducing systolic blood pressure."

However, structured exercise trials were fewer and smaller than those for drugs, they caution.

The researchers point out that prescriptions for drugs to lower blood pressure have risen sharply in recent years.

This trend is likely to continue given that major clinical practice guidelines have recently lowered the threshold for high systolic blood pressure to 130 mm Hg.

However, substituting exercise for drugs may be challenging as people with high blood pressure often have several long term conditions, and an estimated 40 per cent of adults in the US and many European countries are physically inactive, researchers said.

"We don't think, on the basis of our study, that patients should stop taking their anti-hypertensive medications," said a researcher.

"But we hope that our findings will inform evidence based discussions between clinicians and their patients," he said.

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Moderate Physical Activity In The Evening Doesn't Affect Your Sleep.

Engaging in moderate physical activity including walking, cycling or jogging in the evening does not cause sleep problems, suggest researchers.
The research challenges previous studies that suggested that sleep quality can be improved by avoiding exercise in the evening. 

The findings showed that doing exercise for four hours before going to bed does not have a negative effect on sleep.

However, vigorous training within an hour before bedtime may have a negative effect on sleep.

"If doing sport in the evening has any effect on sleep quality at all, it is rather a positive effect, albeit only a mild one," said a researcher.

 In the study,  a small group of people after taking part in some kind of sport in the evening, spent 21.2 per cent of their sleeping time in deep sleep, compared to 19.9 per cent following an evening without exercise.

However, those who completed an intensive training session shortly before bedtime took longer to fall asleep.

The reason could be because they were not able to recover sufficiently in the hour before they went to bed. Their hearts were still beating more than 20 beats per minute faster than their resting heart rate.

Although the difference is small, it is statistically significant. Deep sleep phases are especially important for physical recovery, the researchers noted.

"Moderate exercise did not cause sleep problems in any of the studies examined, not even when the training session ended just 30 minutes before bedtime.

"However, vigorous training or competitions should be scheduled earlier in the day, if possible," said another researcher.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com