Scientifically Proven Health Benefits Of Exercise

 

 

Scientifically Proven Health Benefits Of Exercise

 

Exercise for healthy life We've all heard it before, "Exercise is good for you because...."
Nowadays you can't check out at the grocery store or do much of anything without being reminded that us mortal humans need to exercise. Still, we persist, procrastinate and eventually complain that we're overweight, sick, dying, etc.
Listen. Some exercise is better than none, more exercise is generally better than less, and no exercise can be disastrous. No one is asking for you to start a rigorous daily regimen, just do something. If you need motivation, here is a list of scientifically proven health benefits that regular exercise brings.

 

  • Live as long as a Pak Mei Longevity. People who are physically active live longer. According to a 20 year follow-up study, regular exercise reduces the risk of dying prematurely.

 

 

 

 

 

 

  • Brain Power ! New brain cell development, improved cognition and memory.Exercise stimulates the formation of new brain cells. Researchers found that the areas of the brain that are stimulated through exercise are responsible for memory and learning. For instance, older adults who engage in regular physical activity have better performances in tests implying decision-making process, memory and problem solving.

 

 

  • Improved sexual function and better sex life. Regular exercise maintains or improves sex life. Physical improvements in muscle strength and tone, endurance, body composition and cardiovascular function can all enhance sexual functioning in both men and women. Researchers revealed that men who exercise regularly are less likely to have erectile dysfunction and impotence than are men who don't exercise.

 

 

  • Exercise is a powerful antidepressant. Study after study has shown that exercise promotes mental health and reduces symptoms of depression. The antidepressant effect of regular physical exercise is comparable to the potent antidepressants like Zoloft. It may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve symptoms of depression.

 

 

  • Cardiovascular health. Lack of physical activity is one of the major risk factors for cardiovascular diseases. Regular exercising makes your heart, like any other muscle, stronger. A stronger heart can pump more blood with less effort.

 

 

  • Cholesterol lowering effect. Exercise itself does not burn off cholesterol like it does with fat, however, exercise favorably influences blood cholesterol levels by decreasing LDL (bad) cholesterol, triglycerides and total cholesterol and increasing HDL (good) cholesterol.

 

 

  • Prevention and control of diabetes. There is strong evidence from high quality studies (e.g. Finnish Diabetes Prevention Study) that moderate physical activity combined with weight loss and balanced diet can confer a 50-60% reduction in risk of developing diabetes.

 

 

  • Blood pressure lowering. The way in which exercise can cause a reduction in blood pressure is unclear, but all forms of exercise seem to be effective in reducing blood pressure. Aerobic exercise appears to have a slightly greater effect on blood pressure in hypertensive individuals than in individuals without hypertension.

 

 

  • Reduced risk of stroke. Research data indicates that moderate and high levels of physical activity may reduce the risk of total, ischemic, and hemorrhagic strokes.

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  • Weight control. Regular exercise helps to reach and maintain a healthy weight. If you take in more calories than needed in a day, exercise offsets a caloric overload and controls body weight. It speeds the rate of energy use, resulting in increased metabolism. When metabolism increases through exercise, you will maintain the faster rate for longer periods of a day.

 

 

  • Muscle strength. Health studies repeatedly show that strength training increases muscle strength and mass and decreases fat tissue.

I'm in Good Shape..!

  • Bone strength. An active lifestyle benefits bone density. Regular weight-bearing exercise promotes bone formation, delays bone loss and may protect against osteoporosis - form of bone loss associated with aging.

 

 

  • Better night sleep. If you suffer from poor sleep, daily exercise can make the difference. The natural dip in body temperature five to six hours after exercise may help to fall asleep.

 

Asthma Treatment and Diagnosis

 

 

 

Asthma Treatment and Diagnosis

By Richard Robertson

If you ever met anyone with asthma, an attack usually encompass a shortness of breath that soon passes without treatment. But it can also be a very life threatening event that can end up putting the sufferer in an emergency room. An average of 5,000 asthma deaths are reported in the United States each year. Most of the deaths occurred in patients who misjudged the severity of their symptoms or failed to reach a hospital or clinic in time to prevent death.

Diagnosing Asthma

Asthma diagnosis is based on repeated, careful measurements of how efficiently the patient can force air out of the lungs and on a thorough medical history and laboratory tests to find out what triggers the patient's acute attacks.

People with asthma react to external irritants in a way that non-asthmatics don't. Many, but not all, sufferers have allergies that cause their bodies to produce an abnormal array of chemicals in response to environmental allergens. In that sense, asthma is like pollen allergies, hives, and eczema. But in asthma, the allergic reaction contributes to inflammation of the airways rather than of skin, eyes, or nose and throat. An acute asthma attack may come on rapidly after exposure to an irritant or develop slowly over several days or weeks, which can complicate the job of identifying a patient's asthma triggers.

Which drugs asthma patients need, when to use them, and how much to use depend largely on the character of their illness, as shown by the degree of breathing impairment and the frequency and severity of acute attacks. Many doctors and researchers agree that the first line of defense is avoidance of whatever brings on an acute asthma episode. In some asthmatics, attacks can be brought on by strenuous exercise, exposure to cold outdoor air, industrial or household chemicals and food additives such as sulfites. Influenza or even cold viruses can also trigger asthma episodes. There are many cases where triggers cannot be identified, even after a thorough investigation.

Asthma Treatment

Knowing what provokes an asthma attack is critically important in prevention, but it's often difficult or impractical to avoid contact with triggering irritants. Today, however, doctors can prescribe drugs to lessen the risk of acute attacks after exposure to an offending irritant, as well as halt attacks that can't be prevented.

The drugs used to treat asthma fall into two broad categories: controllers to prevent acute attacks and relievers that check acute symptoms when they occur. Some drugs do both.

In light of mounting evidence that asthma is fundamentally an inflammatory disease, asthma authorities today regard inhaled corticosteroids--marketed under numerous brand names as the most effective agents for controlling airway inflammation and thus preventing acute asthma attacks. Corticosteroids in pill or tablet form and in liquid form for children are prescribed long-term for some patients with severe asthma, or short-term for patients with a serious asthma episode.

Bronchodilators work to help open the breathing tubes (bronchi), but do not treat the underlying inflammation. There are both short-acting and long-acting bronchodilators. Long-acting inhaled bronchodilators, and long-acting oral bronchodilators, are often used in conjunction with anti-inflammatory agents to control symptoms. They don't provide immediate relief of symptoms, but their preventive action persists for many hours, which makes them useful in controlling attacks that might occur during hours of sleep.

Drugs to bring quick relief in acute asthma attacks are chiefly short-acting inhaled bronchodilators that act rapidly but for a relatively brief time to relax bronchial constriction. Although these drugs are effective in treating asthma, there is some controversy about their safety, especially when they are overused. Scientific debate makes it clear, however, that an increasing need for inhaled bronchodilators, or a decreasing response to each dose, is a signal that the patient's asthma is not being adequately controlled. Patients who have an increasing need for short-acting inhaled bronchodilators should be re-evaluated promptly by their physicians.

Both prescription and over-the-counter short-acting bronchodilators are available. Like the prescription drugs, the OTC drugs act only to provide symptom and relief, and they are generally effective for a shorter period. They may be useful, therefore, as temporary treatment for mild asthma attacks. Ready availability in drugstores makes the OTC products potentially helpful as a "stopgap" for patients who do not have their prescription medication at hand when an asthma attack occurs. More importantly, patients who use OTC inhalers should still seek advice from a health professional about the long-term treatment of their asthma.

The key to effective, long-term treatment of asthma is finding the drugs and dosage plan most effective in dealing with or preventing acute episodes. But effective treatment depends as well on the patient and the care-giver knowing what the various anti-asthma drugs do, when and in what amount each drug should be used, when a change in symptoms or in the response to a particular drug requires a call or visit to the physician, and when to get emergency help. Physicians who specialize in treating asthmatics go over these points in detail as part of an overall treatment plan designed and, as necessary, adjusted to meet the needs of each individual patient.

A cure for asthma is judged by experts to be still a far-off possibility. But the majority of asthma sufferers can lead essentially normal, symptom-free lives by understanding and sticking to a well-planned strategy to keep clear of asthma triggers and to use the right drugs in the right way.

Top Five Foot Heel Pain Remedies

 

 

Top Five Foot Heel Pain Remedies

By Dave Wilson

 

Years of walking and running can wear down our feet, and can be hard on our heels. Likewise, poor circulation, improperly trimmed toenails, disease and tight fitting shoes all contribute to pain in the heel.

1. Massage with water

This treatment is ideal for any type of foot or heel pain and only needs a container of hot and cold water. Here's what you do:

a. Soak your foot for 5 minutes in cold water

b. Move the foot to a container of hot water of a tolerable temperature. The temperature of the water should not be cool or even lukewarm

c. Soak the foot in the hot water for 5 minutes

d. Return to the cold water

Repeat the procedure until the pain is gone. This process has a massaging effect that revitalizes feet by opening and closing blood vessels.

It is also a great idea to rub moisturizing lotion into your feet before getting into bed. The lotion makes feet easier to massage and therefore bring relief faster.

2. Put some heat on your feet

Using ointments enriched with capsaicin, an active natural ingredient in hot peppers also helps in relieving foot pain.

These products are excellent in cooling the pain caused by burning feet particularly for diabetes patients. Initial application of the ointment may cause some burning sensation for many people, but when used regularly, the burning effect is likely to lessen.

Moreover, people who been using the capsaicin in treating their burning feet have experienced great improvement and were able to walk more easily compared to those using other types of creams. Best of all, since these are topical medicine, patients tend to avoid a lot of side effects that usually happen when taking pills.

Most ointments are available over the counter, however it is important to talk with your doctor before you begin, as this type of therapy is not right for everyone.

3. Avoid high-heeled shoes

For recreational walkers and runners it is important to temporarily lower how much you're walking or running when you're about to use brand new shoes. This will help you to eliminate many of the break-in pains. Advances in shoe development have made modern athletic footwear much less likely to cause a problem than ever before.

4. Stretch out your calf

Stretching the heel cord at the back of the foot can relieve heel pain.

Start by:

a. Standing three feet away from a wall, place your hand on the wall.

b. Lean in to the wall, bringing one leg forward and bending at the elbows.

c. Keep your back leg straight with the heel on the floor and then gently stretch the calf muscle.

d. Repeat for the other foot.

e. Buy shoes that fit the shape of your feet.

Shoe size is considered to be the most important aspect in buying shoes -- but the shoe shape is equally important. You read it right; the shape of the shoe is also an important factor to consider.

There three basic foot shapes -- curved, slightly curved and straight. Although, there may be some variations, generally those individuals with high arches need a curved shoe; those with flat feet need a straight shoe and those who have neither flat or high arches need a slight curve.

When buying running or walking shoes it is best to select shapes that fit the curve of the arch on the inner side of the foot.
Before you try any of the remedies discussed here, consult your own doctor for the treatments that will be best for your unique situation.

Tips for Preventing and Reducing Eczema Symptoms

 

Tips for Preventing and Reducing Eczema Symptoms

By Lisa Johnson

 

 

Approximately 10-20% of the world's population suffers from Eczema. That is almost 15 million people! These cases range from mild to severe to everything in between. If you suffer from Eczema or want to find out more information about the condition, you have come to the right place. We will cover what the condition entails, and discuss different ways to treat the ailment. As always, discuss your options with your doctor before beginning any new treatment regimen.

 

It is important to understand what Eczema actually is. The term Eczema is actually a blanket one that covers a variety of different skin inflammations. The most common type of Eczema is actually Atopic Dermatitis. This affects children, and usually clears up with age. Atopic Dermatitis shows up most often in infancy and begins to lessen as the child ages. Eczema may vary from person to person, but usually entails dry, red, itchy patches of skin. The majority of the symptoms will come and go based on external factors. Many doctors believe that Eczema is actually an abnormal response to the body's immune system. While there is no current treatment for Eczema, there are a variety of medications aimed at controlling the severity and number of outbreaks.

 

The key to preventing outbreaks is proper moisturizing. This coupled with avoidance of triggers can help you prevent many Eczema outbreaks. To prevent Eczema you should try the following:

- Moisturize frequently

- Avoid sudden temperature changes

- Avoid overheating

- Reduce stress levels

- Avoid scratchy fabrics

- Avoid harsh soaps and detergents

- Avoid allergens

 

 

If you do experience an Eczema flair-up, there are a variety of different treatments that you can try. Many of which can be done at home with over the counter medications. If your case is more severe, you may want to go with stronger prescription medications and treatments. These include:

- Cold compresses

- Lotion applied after a bath

- Over the counter Corticosteroid creams and ointments

- Prescription creams and ointments

- Antibiotics- if it becomes infected

- Antihistamines- to reduce itching

- Prescription medications aimed at targeting immune responses

 

You will want to discuss your options with your doctor to make sure that you are getting the best possible treatment. It is recommended that you spend some time researching your options online, so that you can be better informed of the situation. Try doing a search using google, yahoo, msn, or one of the other search engines available. You should have no trouble finding lots of valuable information.

 

Eczema doesn't have to be a life sentence. Even though there is currently no cure, there are many different treatment options that you have. By focusing on preventing outbreaks, you can live a relatively Eczema free life. If you have an infant or child that suffers from the condition, you can do a lot to keep them outbreak free. Moisturize frequently, and do your best to prevent them from scratching at their sores. Your doctor can give you an antihistamine if the itching becomes too severe.

7 Strategies to Overcoming Anxiety and Panic Attacks

 

 

7 Strategies to Overcoming Anxiety and Panic Attacks

By Glenda Thomas

 

 

You Can Overcome panic attacks and anxiety!

That is great news to those who suffer day in and day out, year in and year out. I have and I know that you can too.

 

THE SYMPTOMS

For me it started with heart palpitations. My thoughts immediately steered to fear. Then my throat would become dry so I could not swallow. Then my body would feel weird. Dizziness and blurred vision. By this time I was convinced that I was about to die. I kept waiting for the symptoms to get worse and they did. I use to suffer from panic attacks so badly that I had to go to the hospital by ambulance. I was so embarrassed when the doctor checked me and told me that there was nothing wrong with me. When I had to go grocery shopping I would get a funny feeling in my stomach before I left the house. Once I got inside the grocery store I felt like I had to run out or else I would become overwhelmed. I dreaded the thought that I might have a panic attack in public. I had to talk to myself and prayed up and down each and every aisle of the store. I knew that if I ran out, my family would not have food and I would have to start all over again. The people in the store had no idea the personal torture I was experiencing. People at church had no idea how hard it was to sit in a large crowd.

 

 

AWARENESS

When the symptoms started, I had no idea what was happening to me. One day I was watching T. V. and some people were on a show talking about the symptoms and the light went on, "That's me! That's what I have been experiencing". That was the beginning of my healing! Knowledge is power. I thank God AlMighty that He allowed me to turn to the channel and hear those people talking. I also helped me to know that I was not alone. I suppose that those of you who suffer from the effects of anxiety are glad to hear that you are not alone.

 

Steps to Overcoming

 

1) READ

Read as much as possible about anxiety and understand what are some of the causes.

 

2) PROFESSIONAL HELP

Go to a counselor or therapist to get to the bottom of the anxiety. The physical discomforts are trying to get your attention - Pay attention to a greater dis-ease within. Pray for God to send you to the right person. He will.

 

3) RELAXATION

Listen to a tape or CD for RELAXATION This was one of the things that helped me tremendously. I needed to reprogram my mind with positive and true statements that were life giving and empowering. CD's and cassette tapes can help you overcome anxiety and panic attacks. Breathing correctly is a part of relaxation.

 

4) EXERCISE

Physical exercise has tremendous value. It releases chemicals that generate good feelings, called pheromones. It's good to feel good!

 

5) HEALING IN GOD'S WORD

Meditate on scriptures that enhance your trust in God. One scripture that helps me when I really let it sink in is: Matthew 5:25-34. Am I not more than a bird to God? You better believe it and so are you! Birds don't work or store up food yet God AlMighty takes care of them. Wow! The next time you see a bird think about that!

 

6) MAP YOUR JOURNEY

Create a time line by drawing on a sheet of paper when your first signs of discomfort started. Write down what major events happened at that same time. Note the year/date. Go back as far as you can. This process helps you to take a bird's-eye view of your life. When I did this exercise, I found that the first time I experienced a full panic attack was in 1984 and I had just made a major move from someone very dear to me. I also discovered that there agoraphobia before any panic attack ever appeared. Doing this will help you understand what's been going on and what triggers extreme anxiety. (You may need to use than one piece of paper).

 

7) GOD's Power to Heal

Remember, God still heals. We must let go of all the disappointments of the past, and betrayals. God AlMighty is not like any human being with whom we have had a relationship. God is AlPowerful & Just. Pray as the early disciples did, "Lord, increase my faith". FAITH is the opposite of anxiety. Faith not only pleases God but keeps us trusting in God's care towards His creation. I am a witness!! Praise God!

If just one person is helped by this article, I will have accomplished what God AlMighty set me out to do help someone along our earthly journey.

Pray for me. I will pray for you.