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Category: Fitness - Organic Lifestyle Magazine Category: Fitness - Organic Lifestyle Magazine

The 10 Profound Effects Breathing Has on Our Body

How we breathe affects almost every process in our body from digestion to memory to exercise recovery. This is because breathing has a profound impact on our nervous system, which communicates directly and indirectly with every cell in our body. The message our nervous system communicates to our bodies depends on the messages that it receives from our internal and external environments. This is why we play one of the most important roles in determining the quality of our health.

When we breathe more than once every 4 seconds, we tend to experience more anxiety, stress, and pain. As the anxiety, stress, and pain increases, so does our breathing rate. This creates a repetitive cycle of chronic stress in the body.

Luckily, there is something we can take to reverse this process – a deep breath. To do this we start by letting go of as much air from our lungs as we can, inhaling to expand our lower abdomen and rib cage while our shoulders remain relaxed. This and many other controlled breathing patterns can create 10 profound effects in the body.

1.) Exercise Recovery

How we breathe has a substantial impact on our ability to recover from exercise. But before we can explore how breathing impacts recovery, we must first understand how our bodies respond to exercise.

When we exercise, our sympathetic nervous system activates to increase our breath rate and mobilize energy stores. This allows us to continue exercising by increasing the delivery of oxygen and energy to our tissues.

This is extremely beneficial during exercise, but if the sympathetic nervous system remains activated after exercise, recovery will take much longer. Shallow chest breathing is one way to keep the sympathetic nervous system activated. This breathing pattern tells the brain that we are still in a state of stress even when we are trying to recover.

With the sympathetic nervous system activated, your parasympathetic nervous system will struggle to do its job. And its job is to initiate recovery. Throughout our lives, our nervous system is switching between the sympathetic nervous system and parasympathetic nervous system depending on the demands we put on our bodies. In times of danger or activity, our sympathetic nervous system activates to meet the demand. When we are no longer active or in danger, we switch over to our parasympathetic nervous system to rest and digest.

To activate the parasympathetic nervous system and improve recovery from exercise, we can take deep diaphragmatic breaths into our lower abdomen. This type of slow controlled breathing can even illicit better recovery than just sitting and breathing normally.

Whim Hof has used these breathing techniques to withstand freezing temperatures without shivering or getting sick.

2.) Pain Sensitivity

Pain is a sensation that our brain creates to protect us from threats. Our initial response to a threat is to increase our breathing rate and muscular tension to protect ourselves and/or run away. We even increase our sensitivity to pain in anticipation of a perceived threat. The body’s ability to increase pain sensitivity serves as a protection mechanism to keep you safe from danger.However, our brains cannot tell the difference between a perceived threat and an actual threat.

We may not be able to keep real threats from happening, but we can control our body’s response to perceived threats. To do this we must activate our parasympathetic nervous system with slow controlled breaths. When we take slow controlled breaths, our bodies’ response to the perceived threat will decrease and our brain will reduce the amount of pain and tension in our bodies.

3.) Immune System Response

Although chronic shallow chest breathing can increase pain, stress, and tension, intermittent power breathing (Whim Hof breathing techniques) can be used to create an anti-inflammatory response.

Whim Hof has used these breathing techniques to withstand freezing temperatures without shivering or getting sick. He has even climbed Mount Everest while only wearing shorts. This doesn’t mean that we should sprint up a mountain naked, but it does exemplify the power that certain breathing techniques can have over our bodies.

These breathing techniques work by stimulating deep breathing in a controlled way that triggers the release of epinephrine and reduces our inflammatory response.

Two specific breathing techniques were studied that created these effects. The first technique is described as hyperventilation “…for an average of 30 breaths. Subsequently, the subjects exhaled and held their breath for 2–3 min (“retention phase”). The duration of breath retention was entirely at the discretion of the subject. Breath retention was followed by a deep inhalation breath, that was held for 10 s.”

The other breathing technique that was studied consisted of “deep inhalations and exhalations in which every inhalation and exhalation was followed by breath holding for 10 s, during which the subject tightened all his body muscles.”

4.) Memory

Stress stimulates the release of glucocorticoids that increase energy while they impair our ability to form memories and retrieve memories. This explains why we struggle to find the right answer when we are anxious during a test or a job interview.

Whether the stress is from a lion chasing us or a job interview, our bodies’ react in the same way every time by releasing glucocorticoids. These hormones prepare the body to fight or run, not to come up with the right answer to a question.

This is when deep breathing can save the day. When we are anxious, we can improve our brain function and reduce our anxiety by slowing down our breath. This lets our brain know that we are safe and our body can relax. In this relaxed state, we can easily access the answers we need and form new memories.

5.) Meditation

Meditation provides a plethora of benefits including increased prefrontal cortex thickness and function. But it is hard for most of us to simply sit and meditate. Our minds are flooded with thoughts, emotions, and things to do. Ten minutes feels like 100 minutes, but there is a way to make that 10 minutes into the most blissful experience of our day. We can do this by starting our meditation with controlled breathing.

When we concentrate on deepening our breath, we create a relaxed state. In this relaxed state, we will be able to dissociate from our thoughts and emotions. This allows us to meditate easily and reap the benefits of meditation.

https://www.youtube.com/watch?v=67SeR3LxtdI

6.) Digestive System Function

In a stressed state, all of our digestive processes are reduced. This is because our body is focused on removing the threat or removing ourselves from the threat. Once there are no threats, our brain will allow us to rest and digest. This means that when we rush through our meals, we will make it harder for our bodies to digest food.

Rushing through meals can cause stomach aches, nausea, and diarrhea in the short term. If we have prolonged stress, we can aggravate chronic diseases like irritable bowel syndrome, ulcerative colitis, and heartburn.

To improve our digestive function, we must activate our parasympathetic nervous system. One way we can do this is by taking deep breaths. This will send the message to our brains that we are ready to rest and digest.

7.) Joint Mobility

Some of the muscles that we use to breathe are also used during other movements. This means that when we breathe rapidly into our chest, we can alter the function of our postural muscles. The primary purpose of these muscles is to provide strength and stability to the bones and joints. When the postural muscles are recruited to take on the task of breathing as well, they become stiff due to being overworked. This will restrict joint motion in the joints that the overworked muscle(s) effects.

For example, during a shallow chest breath, a muscle called the trapezius may try to help expand the ribcage. If this is our most common breathing pattern then our trapezius will be chronically tight and pull the shoulders up toward the ears. This can cause neck tension that limits neck mobility.

By taking deep diaphragmatic breaths for a couple minutes before activity we can give the overworked muscles a chance to relax. This can decrease joint stiffness and improve function.

8.) Joint Stability

Many musculoskeletal injuries are caused by a lack of stability, especially in people with low back pain. Spinal instability is commonly the result of shallow chest breathing patterns. When we breathe into our chest, diaphragm, deep core muscles, and back muscles do not activate effectively. This creates instability of the spine that can lead to injury.

Ideally, our movements should be accompanied by diaphragmatic breaths. During inhalation, the diaphragm is designed to contract to bring air in, while it simultaneously creates spinal stability. During exhalation, the deep postural muscles of our back and core activate to create stability.

The stability we create with diaphragmatic breaths allows us to activate our postural muscles in the right way at the right times so that we can decrease the chance of injury and increase stability.

9.) Sensory acuity

The acuity of our senses changes throughout the day. One of the causes of the change in our sensory acuity is the state of our nervous system. When we are in a stressful state, we tend to overwhelm ourselves with past regrets and future concerns. This significantly reduces our sensory acuity.

Taking deep breaths will indirectly increase our sensory acuity by keeping our attention on the present moment. When we focus on something in the present moment like our breathing, we can bring ourselves back to what’s happening now instead of stressing about the past or future.

10.) Neck Issues

Neck pain is correlated with breathing dysfunction. It may seem strange to us at first, but with a deeper understanding of a dysfunctional breathing pattern we can easily find out why it correlates with neck pain.

Dysfunctional breathing is commonly characterized by a shallow inhale into the chest that causes the shoulders to raise toward the ears. During this type of breathing pattern, muscles around the neck, like the scalenes and sternocleidomastoid, activate to pull the shoulders up when these muscles would normally be relaxed.

According to the Cleveland Clinic, an average adult takes 12 to 20 breaths per minute. This equates to breathing between 17,280 and 28,800 times per day.

If our most common breathing pattern is to overuse our neck muscles, that means that these muscles are being used 17,000 or more times than they should be used throughout the day. Imagine all of the extra work that these muscles have to do. This is why dysfunctional breathing patterns are a major cause of chronic neck tension and pain.

When we take a breath, our lower abdomen should expand before the chest, and the shoulders should remain relaxed. This allows the neck muscles to take a break at the right time and function properly.

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Increase Libido and Treat Erectile Dysfunction with Natural Methods

There are a variety of things that can negatively impact a man’s sexual health. Stress, performance anxiety, relationship problems, health conditions, food consumption, and lifestyle choices are just a few. Erectile dysfunction and low libido are the most common sexual concerns. Fortunately, they also happen to be among the easiest conditions to address naturally with quick, simple, and effective methods.

1. Change of Diet

Food has a very powerful influence on our bodies. It can either help or hinder the body’s functionality.

When it comes to sex, there are a couple of significant ways diet impacts performance:

  • Blood flow – Erections depend on relaxed muscles that allow for greater blood flow to the penis. Therefore, it is important to look for foods that increase, not decrease, blood flow.
  • Testosterone – Testosterone is one of the primary ingredients in a man’s libido. Any foods that impact hormone levels will also impact sex drive.
  • Emotions: Stress and anxiety often inhibit libido. Foods that have a calming effect on the brain will improve the quality of sex.

Foods That Increase Libido

Food

How it Helps

Spinach Spinach has an abundance of magnesium.  Magnesium helps increase blood flow by decreasing blood vessel inflammation.
Peppers Spicy peppers increase metabolism, which makes the heart beat faster and pump more blood.
Ginger Ginger greatly improves artery health, improving blood flow.
Bananas Bananas are high in potassium. Potassium is needed to balance out an abundance of sodium, which decreases blood flow.
Potatoes Potatoes are another food with significant amounts of potassium, aiding blood circulation.
Fatty fish Omega-3 fatty acids, like those found in wild salmon, sardines, and tuna, increase dopamine production. Not only does dopamine improve circulation, it also increases relaxation, making sex more enjoyable.
Dark chocolate Dark chocolate increases levels of serotonin and dopamine, elevating mood and decreasing anxiety.
Pumpkin seeds The tryptophan in pumpkin seeds also increases serotonin production, making performance even better.
Oysters The zinc in oysters increases testosterone levels and enhances physical performance. The copper allows the body to absorb the zinc. On top of that, oysters have B12!
Pine Nuts Pine nuts are rich in testosterone-producing zinc.

Foods That Decrease Libido

Food

Why it’s Bad

Diet soda The aspartame in diet soda decreases serotonin production—and libido.
Microwave popcorn The acid found in the lining of  the popcorn bag can kill sex drive and cause long-term damage to the prostate.
Alcohol Alcohol is a well-known depressant that inhibits the ability to establish and maintain an erection.
Soy Soy can decrease sperm count and negatively impact libido.
Sugar Sugar can deplete testosterone levels, causing less interest in sex.
Licorice The glycyrrhizic acid in licorice decreases testosterone production.
Mint Menthol is another inhibitor of testosterone production.

A nutritious diet is essential for maintaining overall health, and sexual health is no exception.

2. Lifestyle

There are various life choices that can impact sexual health.

Exercise

Exercise improves overall health—including sexual performance. Not only will an increase in activity help prevent erectile dysfunction, exercise can also help reverse the condition. Exercise helps increase blood flow and improves blood pressure. Weightlifting increases the body’s natural production of testosterone, erectile strength, and libido.

Sleep

If the body doesn’t produce enough sex hormones, mainly testosterone, erectile dysfunction and low libido are likely. The body’s internal clock controls hormone secretions, and regulating that clock is dependent on healthy sleep patterns. The more regular the sleep cycle, the better equipped the body is to release hormones at the given time.

Smoking

Tobacco negatively impacts the entire body. When it comes to sexual health, its biggest influence is on circulation. Tobacco restricts blood vessels, including the extremely delicate vessels in the penis. Tobacco also decreases blood supply.

To quit smoking, consider one of these natural remedies.

Acupuncture

Acupuncture is known to increase blood flow, which can help reduce erectile dysfunction. While the available evidence hasn’t proved acupuncture as an absolute cure for erectile dysfunction, it has proven effective to reduce stress.

While some erectile dysfunction instigators are physical, others are mental and emotional. Acupuncture may or may not address physical issues, but it can help reduce anxiety and stress—which negatively impact both libido and performance.

Medications

Erectile dysfunction and low libido can be side effects of various medicines like high blood pressure medicines, antidepressants, beta-blockers, heart medications, cholesterol drugs, anti-psychotics, and treatments to address male pattern baldness. Switching to a different drug or, better yet, a natural solution may have a positive effect.

3. Try Herbal Remedies

There are a number of herbal remedies for erectile dysfunction that have been popular in Eastern medicine for decades. While some herbal remedies haven’t been proven effective yet, others have shown significant improvements.

Ginseng

Korean red ginseng is a popular treatment for erectile dysfunction, though it may cause insomnia.

Horny Goat Weed

Chinese medicine has relied on the extract from this plant for years to enhance energy levels and balance the entire body, which can improve libido. It may also treat erectile dysfunction.

Rhodiola Rosea

Referred to as the ‘golden root’, this natural medicine is a relatively new cure for erectile dysfunction. Russians have used this herb to increase endurance and sexual performance. New studies have found it also reduces feelings of exhaustion and symptoms of erectile dysfunction.

Improving Sexual Health Naturally

In many cases, low libido and erectile dysfunction can be reversed with simple, natural cures. Give these suggestions a try and come back to tell us what you found most successful.

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Whey Protein For a Healthy, Strong Body – What You Need to Know

Most people associate whey protein with bodybuilders. You know, the kind we picture hanging around the gym pumping iron, making the rest of us feel bad with our spindly legs and flabby thighs, while their ripped muscles bulge provocatively out of tightly fitting shirts… Stay with me.

For too long this powerhouse dietary supplement has been monopolized by the bodybuilding domain. Whey protein has many other uses and benefits besides stimulating muscle growth. It’s time its benefits were made known to those of us who want to eat and live a healthy lifestyle  but aren’t training for a triathlon.

What is Whey Protein?

What exactly is whey protein and where does it come from? As an advocate for organic living, you’ll be used to checking all the ingredients of every product before putting them into your body. And you may be surprised to learn that whey protein is actually derived from cheese (partially anyway). Yes, that yummy fattening dairy product that the French do so well can actually be beneficial to your health in other ways.

Here’s Exactly What You’ll Find in Whey Protein

Whey protein is found in the watery portion of milk that separates from the curds when making cheese (or yogurt). This used to be discarded as waste, however, whey protein has since been discovered to be a complete protein source (like meat and eggs). Complete proteins are more readily available to build and regenerate bones, muscles, tissues, glands, vital organs, etc.

More often than not, it’s whey is available in dried powder form, and there are three main types found on the market:

  1. Whey Protein Concentrate
  2. Whey Protein Isolate
  3. Whey Protein Hydrolysate

Whey Protein Concentrate contains the lowest amount of protein of the three and, as such, is usually the least expensive. The percentage of protein is between 55-89%. The rest is made up of fat, lactose, immunoglobulins, and other immune-enhancing peptides, such as alpha-lactalbumin.

If you’re looking for a general protein supplement that will enhance healthy living without costing a fortune, whey protein concentrate is a good option. Look for a product that contains at least 80% protein.

Whey protein isolate usually contains up to 95% protein, with minimal lactose and fat, making this particularly suitable for people who are lactose intolerant and those who are looking for quick results such as increased muscle mass, as it is absorbed faster than concentrate. There are those with certain health issues who cannot digest other proteins well and need whey protein isolates. But, there’s concern amongst natural health practitioners who are familiar with whey proteins. Protein isolates are acidic, and the heavily processed, “denatured” amino acids may be damaged in ways that may damage the body when consumed. Isolate whey proteins are also more expensive than concentrates.

And as you may have guessed, whey protein hydrolysate contains even more protein than the other two, at almost 99%. This is the worst tasting and most expensive of the three, and there is a greater concern for adverse health effects with this kind of whey.

Why Should I Take Whey Protein?

If bodybuilders can’t get enough of this stuff, then it must be doing something for them right? While it’s true that whey protein is usually marketed to bodybuilders and athletes whose end goal is to put on bulk, whey protein, when taken in the correct dosage, has many other health benefits as well. Check them out:

  • Stave off Hunger – Ingesting a whey protein shake, or a sprinkle of powder on your cereal can help keep hunger pains at bay, as it effectively reduces your levels of ghrelin, the hormone that tells your brain when you’re hungry.
  • Prevent Illnesses – Adding whey protein to your diet can help prevent certain illnesses, such as common forms of cancer, including prostate and colon cancers.
  • Boost Your Immune System – Whey protein can improve your immune system and help you stay healthy throughout the winter.
  • Combat Stress – If your nerves are on edge after a long day at work, use whey protein to improve your mood, as it lifts serotonin levels (the happy hormone) in your brain. So instead of opening a bottle of wine, try making a protein shake instead.
  • Lose Weight – On account of its ability to suppress the appetite naturally, whey protein can be helpful if you’re looking to lose weight. Make sure you discuss the right dosage with your nutritionist.
  • Improving Athletic Performance – If you are training for any kind of event, or simply working out and want to give your performance a natural boost, whey protein can help.
  • Build Muscles – Yes. Whey protein accompanied by an intensive strength training program can help you add bulk.
  • Replacement for Lactose Intolerance – Whey protein is used for replacing milk-based infant formulas for babies that are lactose intolerant.
  • Improving HIV Patient Care – Some studies link whey protein towards increasing glutathione (GSH) and boosting the immune system of people who are HIV positive. However, further evidence is needed to support this claim.
  • Protein Allergies – Whey protein can be used for people with protein allergies to ensure that their bodies still receive all the nutrition needed from this vital macronutrient.

So What if I Don’t Want Bigger Muscles?

The most well-known benefit of whey protein is to build stronger, healthier muscles, but that doesn’t have to mean more bulk. Bodybuilders aren’t bulked up like that just because they take whey protein (and not all of them do); their muscles are exceedingly large first and foremost because they lift a lot of weights. So if your goal is a healthier body, or to combat stress, then taking it in the concentrated form is probably the best idea for you.

How to Use Whey Protein

How you should use whey protein depends largely on your goals. For use in training purposes, it is usually recommended to take about 10-20 grams of whey protein mixed in a shake or juice, to help enhance strength and increase endurance. A further 20-40 grams of whey protein after your workout is recommended to boost muscle protein synthesis. For further suggestions of how to take whey protein, check the sources below.

Conclusion

While traditionally linked to being a bodybuilding supplement, this complete protein can be very advantageous to your health, especially if you suffer from lactose intolerance or protein allergies, you are trying to keep strong and healthy muscles, or you are looking to lose weight. If you decide to use whey protein in conjunction with a weight training program, in most cases we recommend a high-quality whey protein concentrate sourced from healthy animals with a high concentration of protein. To find the best protein for you  consult with a natural health care practitioner that understands sports nutrition, or a personal trainer who understands natural health and nutrition.

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Seven Ways To Avoid Gaining Too Much Pregnancy Weight

Discovering that you and your partner will soon have your first baby is probably one of the most euphoric moments in your life, especially if you’ve been trying to conceive for a long time. Earlier, you made all your life decisions keeping only yourself and your partner in focus. Now with the much-anticipated arrival of your little one, there’s almost nothing you do without thinking about how it will impact the angel growing in your womb.

As you accustom yourself to these changes, there’s one huge (pun intended) change that worries you the most – your weight gain. Though it is normal for women to gain weight during their pregnancy, you surely don’t want to end up looking like a human version of Godzilla. Well, here are seven ways to avoid gaining too much pregnancy weight:

Drink A Lot Of Water

When everybody, from your doctor to your fitness trainer and nutritionist harps about the importance of drinking plenty of water, you have to believe that there’s some truth to it. Apart from keeping you well-hydrated and energetic all day long, drinking water also curbs your cravings at odd times of the day that may have you pile on free calories. Since, during pregnancy, your digestive system slows down, drinking enough water can also contribute to healthy bowel movements and therefore prevent bloating. Water is also important for the formation of the amniotic fluid that surrounds your fetus.

Stay Active

Staying active throughout your pregnancy is also a great way to prevent excessive pregnancy weight gain. It also makes the process of postpartum weight loss a lot faster and simpler. Practice low to moderate intensity exercises like walking, swimming, kegels, yoga, etc. for an hour every day. Apart from helping you maintain a healthy weight during pregnancy, exercise can also help elevate your mood and ease pregnancy-related discomforts according to a study conducted by Medicine and Science in Sports and Exercise reports. Avoid exercises that can make you susceptible to falling, and do consult your doctor before adopting an exercise regimen.

Eat Often (But Eat Healthy)

As counter-intuitive as it may sound, eating frequently can also contribute to the maintenance of healthy weight during pregnancy. The key is to watch what you eat. Include generous portions of fiber-rich foods like fruits and vegetables in your diet that will do a wonderful job of providing you and your little one with wholesome nutrition while keeping you full for long periods. Opt for lean meats, fish (choose varieties low in mercury) and low-fat dairy foods to meet your protein, omega-3, and calcium requirements, respectively. Eat a lot of leafy greens rich in folic acid, vitamin C, calcium and vitamin K. For snacks, stick to healthy options like nuts, pomegranates, Greek yogurt, sprouts, etc. Of course, you are allowed to give in to your cravings once in a while, but keep a check on the portion sizes.

Avoid Eating Out

Love eating out? Unfortunately, during pregnancy, you may have to cut down on your restaurant indulgences, especially fast foods. Unless you’re opting for soups or salads, food available in restaurants can be pretty high in calories and low on nutrition. If not cooked properly, it can also make you susceptible to food poisoning that can be harmful to both you and your little one. As far as possible, minimize your intake of outside food. If you are planning to eat out, do a prior check on the ingredients, calories and possible allergic reactions caused by the dish you’re planning to order.

Team Up

It always helps if you team up with someone sailing the same boat as you. Instead of joining a regular gym or yoga class, join one dedicated solely to expectant mothers so there’s greater motivation for you. Join a pregnant women support group to share ideas on nutrition and fitness for better results.

Get Enough Sleep

Not sleeping enough can also get in your way of maintaining a healthy weight during pregnancy. A study conducted by The Journal of Women’s Health reports that inadequate sleep can contribute to excessive weight gain during pregnancy. Though sleep troubles are common during pregnancy, certain measures like regular physical activity, a routine sleep pattern, dietary improvements, and the right sleeping postures can help you get a good night’s sleep.

Cut Out Stress

Stress is another crucial factor that can contribute to increased pregnancy weight gain. It can negatively impact your dietary choices, making you crave for foods high in fats and sugar. Practice calming exercises like deep breathing, meditation, and yoga to keep your stress levels in check.

Though these tips will help you sustain your recommended body weight during pregnancy, always remember that you should not compromise on your required nutritional intake to lose weight as it could hamper your baby’s development. The key is to adopt a healthy balance in your lifestyle and eating habits. Congratulations on the great news.

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New Study Shows Pumping Iron Might Make You Smarter

Everybody knows that exercise is good for the whole body, and is an integral part of total wellness. Some studies have examined how exercise affects the brain, cognition, and even mental health, though they often focus on cardio. For the first time, scientists are taking a closer look at what happens to the brain when people embark on a weight lifting or resistance training regimen. Though more studies will need to be conducted, the preliminary results suggest more people should be headed to the gym if they want to beef up their brains.

Our Brains are Plastic and Malleable

The human body is absolutely remarkable, and when given the nutrients it needs, it runs efficiently. It fights infections, manages toxins, and even repairs the damage we subject it to. The brain does this, too, and continually sheds and adds connections and neurons throughout the course of our lives. This type of adaptability is why some people recover from strokes or brain injuries particularly well. When one pathway stops working, another will open up, and information continues to flow freely.  Generally speaking, a person who lives a healthy life and provides the brain with healthy nutrients while limiting toxins and avoiding damage, has a higher chance of recovery from a serious incident.

Unfortunately, the Brain’s Ability to Repair Itself Tends to Decline with Age

By late middle age, most people start to notice the effects of age on their bodies. Vision starts to fade, the skin loses some elasticity, and fine lines begin to form. One symptom people can’t see, however, are age-related brain lesions within the white matter. In more youthful years, these lesions or holes would likely repair themselves, but with age, they often widen or multiply. The white matter is responsible for passing messages from one section of the brain to another, so as damage progresses, memory begins to fade. While the presence of lesions does not necessarily mean that cognition has declined, studies have shown that those who have more lesions have less mental dexterity.

Previous Studies Have Shown  Aerobic Exercise Slows Cognitive Loss

Research has shown cognitive loss can often be prevented or at least slowed. Prior studies have shown that people who exercise regularly have fewer lesions, and those who begin an exercise routine can actually slow down the formation of new lesions. Professor Teresa Liu-Ambrose of the University of British Columbia in Vancouver likens the brain to muscles. Both tend to shrink with age, but if a person uses them, they will stay stronger.

People often notice the change in gait that comes with age, which is usually attributed to a loss of muscle mass. After all, it’s difficult to walk smoothly and steadily when muscles begin to shrivel. However, scientists have now discovered that there’s a link between gait and white matter lesions. Whether the loss of steadiness leads to a decline in brain health or both are symptoms of the same cause remains unclear. In any case, both cognitive ability and gait are improved with aerobic exercise.

The New Study Indicates that Resistance Training Helps Maintain Brain Health

Professor Liu-Ambrose hypothesized that if aerobics can help maintain brain health, perhaps weight lifting can, too. She gathered together a group of women between the age of 65 and 75 who already had lesions in their white matter. With the assistance of nursing care, each participant’s speed and gait were measured. A control group was instructed to engage in balance training and stretching. The rest worked both the upper and lower body with light weight training. Half of the weight training group worked out once a week; half worked out twice a week.  After a year, gait and speed were measured again, and another brain scan was performed. The control group experienced an all-around decline and developed more lesions. Weekly weight training participants also declined and developed more lesions. However, those who hit the gym twice each week developed fewer lesions. Their speed and gait was better than those in the other groups, too.

More research still needs to be done to see how much improvement can come from lifting weights. It’s possible that additional time at the gym can produce more dramatic results, though benefits might cap off at two visits per week.

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Seven Easy Exercises That are Key to Good Health

If you want to maintain your health and wellness, the best thing to do is to move. Exercising can help prevent heart disease and other high-risk health conditions as it relieves back pain and stress. Lifestyle fitness shouldn’t be a big challenge. Exercising should be fun, and it shouldn’t be exhausting, even for the elderly.

Swimming Has Incredible Cardiovascular Benefits

Swimming is a wonderful workout for people of any age. It’s low-impact nature makes it suitable for adults. It is not a very heavy workout, but it can bring great benefits to your cardiovascular health. It builds up your body’s flexibility and strength and can relieve back pain.

Walking Is Simple but Very Beneficial

Walking can bring you many health benefits. It can improve your flexibility, cardiovascular endurance, and strength, and it helps you maintain mobility.  If walking is easy and very beneficial, why don’t people do it? Because it’s easy not to. Neglect will make you older. Walk around the block for 30 minutes and you will be  healthier. Lifestyle fitness is truly a matter of choice.

Weight Lifting Maintains Bone Density and Muscle Strength

You do not have to carry heavy dumbbells or barbells to do these exercises. You can simply carry light weights. As long as you do it on a regular basis, you will maintain or develop your bone and muscle health.

Tai Chi Is Very Beneficial To Your Health

Another gentle form of exercise is Tai Chi. Even though it has a gentle nature into it, it can give you a lot of health benefits. This is a wonderful workout for people. Known as “meditation in motion,” Tai Chi is as beneficial to your mental health as it is to your physical health. If you are used to fast-paced exercises, you must be a little bit more patient when performing Tai Chi routines. Its slow movement will improve your balance, strength, and flexibility. This can greatly benefit your spine, relieving back pain.

Stretching will Increase Overall Flexibility

Stretching is very important before you start any workout routine. It will develop your flexibility, which is very important to your overall physical health. Stretching is important to lifestyle fitness as it improves your mobility and motion as you grow older. Make sure you warm up before you stretch. Stretch on a regular basis at least every two to three days. You should hit all of your major muscle groups when you stretch.

Aerobic Exercises Are Great for Your Cardiovascular Health

You can do simple aerobic exercises at home. You can do them alone or with a friend. You can also choose to join an aerobics classes at the gym. There are a lot of variations on aerobic exercises that make workout routines extra fun and exciting. You may already be doing aerobic exercises in your daily activities, such as climbing the stairs or playing with children. This form of exercise is great for your cardiovascular health.

Stay Flexible with Yoga

Staying flexible is very important to ageing, and yoga can give you that. Yoga can help you improve your flexibility and develop your muscles throughout your body. Yoga can also help prevent osteoarthritis,  a disease of your joints. It will improves your posture, which means it will combat back pain. This ancient therapy can also promote confidence and reduce anxiety. People of all age can benefit from adding yoga to their workout routine.

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Five Things Healthy People Do Differently

We all know at least one or two people who are super fit and never seem to get sick. They always seem to be really happy, too. But how do they do it? Were they born that way?

The short answer is no! Healthy people have some rules they live by, even if they don’t consciously follow them. So what are these rules?

They Enjoy Exercising

Healthy people love to exercise and have exercises or sports that they really enjoy doing. As a result, they keep doing exercises because they like to, not because they have to. When we try to do exercises we don’t like doing, the lifestyle change never lasts long term. Try to find an exercise or sport that you actually enjoy. That way you will look forward to it rather than dread it.

They Eat Bad Foods In Moderation

Many people think healthy people never eat any “bad” food. While this may be true for some, it’s not true for everyone. But healthy people have a different definition of “bad” food. They don’t drink conventional sodas and eat GMO corn chips, but they may have a sweet snack or a dessert once or twice a week, compared to others who eat junk food or sugary snacks once or twice a day. Try to make sure your meals and your snacks are healthy. Over time, you’ll elevate your definition of junk food, too.

They Eat Healthy Snacks

Snacking on junk food can cause all sorts of damage and contributes to weight gain. Healthy people make sure they eat healthy snacks and prepare them ahead of time. They eat snacks such as raw nuts (unsalted and unroasted), fresh fruit, and cut up vegetables (eg. celery and carrots). Try and plan ahead when it comes to snacks, and the next time you are at the grocery store, shop accordingly.

They Drink Plenty Of Water

Water does so many good things for your body. Keeping hydrated helps your skin and hair look great. It’s no wonder healthy people always seem to look great. They drink plenty of water and don’t drink sodas. Sodas are full of sugar, and don’t think diet sodas are any better. Diet sodas are filled with extra chemicals and terrible artificial sweeteners. Don’t be drinking plenty of fruit drinks such as orange juice either. Why? Have you ever thought of eating 30 oranges in a row? No? Well that’s pretty much what you’re doing when you drink a glass or two of orange juice. It’s a lot of sugar! Some fruit drinks are also full of other nasty ingredients. Try drinking water and herbal teas. Or check out this recipe for cranberry lemonade with stevia.

They Go To Bed Early and Are Early Risers

We all know that sleep is an important part of life. But healthy people know just how important it is to get at very least 7 hours of consistent sleep every night. They go to sleep earlier and get up much earlier even on their days off. And then, they tend to exercise first thing in the morning. Exercising in the morning has great benefits and can make us far more productive during the day.

Have you changed anything in your life that has made you healthier? Whether it is your diet or exercise regime, or a sport you love. Post your changes in the comments below.