The Effects of Running on the Body

Running is one of the best forms of exercise you can possibly do. Not only does it help to burn many calories, but it also energizes you, strengthens the heart and even gives your metabolism a boost. 
How running changes your body
Phase 1- Adenosine triphosphate
Phase 2- you begin to burn calories and sweat
Phase 3- If you're in bad shape, fatigue sets in
Phase 4- You feel accomplished and energised
Physically how running affects
Stronger heart- running strengthens the heart, increases its efficiently in pumping oxygen throughout the body.
Increased energy-
One run is enough to boost your energy levels and reduce fatigue.
More endurance-
consistent running improves your overall endurance.
Metabolic boost-
Running results in a higher resting metabolism, you burn more calories even after you've stopped running.
Less muscle-
In order to run efficiently, your body will get rid of any unnecessary weight that would slow it down.
Weight loss-
Running burns serious calories, which leads to a lower figure on the scale.
Stronger legs-
Running constantly works the leg muscles and therefore builds overall sterngth in the legs.
Sagging breasts-
But only if you wear an incorrect bra. Wearing a sports bra keeps the boobs from sagging.
Smaller butt-
Running will help shed off inches all over your body, including your bottom.
Black toenails-
They are caused by bleeding underneath the nail due to ill-fitting shoes.
Aching knees-
This injury happens when the kneecap becomes irritated causing pain that can be sharp or dull.
MENTALLY AND EMOTIONALLY
Better sleep-
Running promotes higher quality sleep. In addition , runners tend to adapt good sleeping habits.
Improves Mood-
Less stress-
Running boosts the brain's serotonin levels. This natural mood stabiliser makes the brain calmer and more resistant to stress.
Sharp Mind-
Running improves memmory as well as protects against dementia and Alzheimer's disease.
Addiction control-
Healthy lifestyle changes, including exercise, may help prevent relapses and ultimately, recovery from an addiction.
More positive outlook-
Active people, including runners, tend to be more optimistic. 

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After heart attack, people with depression twice as likely to die

Researchers have known for a while that heart disease and depression influence each other. However, a new study investigates the impact of depression on heart disease over a long period of time, and finds the psychological disorder to increase mortality risk.

The experts estimate that every 42 seconds, an adult in the United States has a heart attack. Heart disease remains the leading cause of death worldwide, and in the U.S., a heart disease-related death occurs every minute. 

Depression is also a major health concern. According to the doctors, the disorder affects more than 15 million U.S. adults. Additionally, major depressive disorder is the leading cause of disability among those aged between 15 and 44. 

New research  - suggests that there may be a link between these two conditions. 

The study focused on people who received a diagnosis of heart attack, stable angina or unstable angina. These conditions are forms of coronary heart disease - the most widespread type of heart disorder - and were responsible for approximately 365,000 deaths in 2014, according to the latest statistics.

Depression doubles mortality risk for people with heart attack

The researchers - investigated the health records of nearly 25,000 patients registered with the hospital. These patients were also clinically followed for an average of almost 10 years after receiving their initial diagnosis of coronary heart disease. 

Overall, 15 percent of these patients were also diagnosed with depression after their heart disease diagnosis. This proportion is considerably larger compared with the general population estimate of 7.5 to 10 percent. 

Additionally, the researchers adjusted for risk factors, age, gender, medications, and depression onset, as well as heart attack, chest pain, and follow-up complications. 

After all of the adjustments, depression was revealed as the strongest predictor of death in the group. In fact, people with depression were twice as likely to die compared with people without depression. 

Of the 3,646 people who were diagnosed with depression, 50 percent died during the study. By comparison, only 38 percent of those who did not receive a depression diagnosis died over the course of the study.

Clinicians should look out for depression in cardiovascular patients
Previous studies have examined the relationship between depression and heart disease, and researchers noticed that the two tend to influence each other. While previous research has looked at the effect of depression within the first few months after a heart attack, the study by the team is the first to investigate the long-term effects of the depressive disorder. 

The authors say that their findings should prompt physicians to better identify depression - either by using assessment tools such as questionnaires, or simply by being more vigilant regarding symptoms of depression in their patients. 

"It can be devastating to be diagnosed with coronary artery disease," says the lead author of the study. "Clinicians need to pay attention to the things their patients are expressing, in terms of both physical symptoms as well as emotional and nonverbal factors." 

The author goes on to underscore the importance of depression screening for patients with coronary heart disease:
"This study shows that it does not matter if depression emerges in the short-term or a few years down the road - it is a risk factor that continually needs to be assessed. I think the take-home message is that patients with coronary disease need to be continuously screened for depression, and if found to be depressed, they need to receive adequate treatment and continued follow-up."

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/  

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According To A Study, Yoga, meditation can reverse the reactions of the stress-causing DNA

Ancient spiritual practices that are deeply and firmly rooted in Indian tradition like yoga and meditation have been known for their prominent efficacy and are encouraged as a daily practice across the world.

With the world embracing yoga and meditation as a lifestyle, it is a reflection of the people's mindsets that shows how stressful the lives we lead can become.

Studies have shown these practices as healing not just for your mental health, but also allowing physical and emotional well-being.

However, a new study has added to the benefits of yoga, meditation and Tai Chi saying that they will not just relax you, but can also reverse the molecular reactions in the stress-causing DNA.

The findings, by researchers, showed that people who practise mind-body interventions exhibit a decrease in the production of a molecule called nuclear factor kappa B (NF-kB), which is known to regulate gene expression.

When a person is exposed to a stressful event, their sympathetic nervous system (SNS) — the system responsible for the “fight-or-flight” response — is triggered.

This SNS activity leads to the production of NF-kB, which produces molecules called cytokines that cause cellular inflammation.

This reaction is useful for dealing with a stressful situation, but if its persistent it can lead to a higher risk of cancer, accelerated ageing and psychiatric disorders like depression.

Meditation, yoga and Tai Chi may decrease the production of NF-kB and cytokines, leading to a reversal of the pro-inflammatory gene expression pattern and a reduction in the risk of inflammation-related diseases and conditions, the researchers said.

“Millions of people around the world already enjoy the health benefits of mind-body interventions like yoga or meditation, but what they perhaps don’t realise is that these benefits begin at a molecular level and can change the way our genetic code goes about its business,” said lead researcher.

“These activities are leaving what we call a molecular signature in our cells, which reverses the effect that stress or anxiety would have on the body by changing how our genes are expressed. Put simply, mind-body interventions cause the brain to steer our DNA processes along a path which improves our well-being,” she added.

For the study, the team examined 18 studies — featuring 846 participants over 11 years.

The results revealed a pattern in the molecular changes which happen to the body as a result of practising mind-body interventions, and how those changes benefit our mental and physical health.

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