Curbing the Effects of Depression through Exercise

March 30, 2011

The following symptoms are typical of a person suffering from depression; lack of interest in activities that are normally enjoyed, constant feelings of fatigue, changes in sleep and weight patterns, low self esteem and feelings of guilt, poor concentration and thoughts of suicide. These feeling can manifested themselves to  anyone at one time in our everyday lives, but if a few combination of these signs are experienced for more than two weeks, then there is reason enough for a person to be diagnosed with some form of depression disorder.

Causes of depression vary; with some people even arguing that the cause is not known.  But the most common causes are;

  • Inherited or a learned behavior that runs in the family. If these kinds of people are exposed to stressful life, they are likely to get depressed as compared to others.
  • Abuse of drugs and alcohol
  • It can also be triggered by some medical conditions
  • In adolescents it is common because of low self esteem and pressure associated with the stress of maturing.

Using natural remedies and daily exercises has proved very effective in managing depression. People prone to depression should keep their blood sugar levels even. Sudden upward spikes in blood sugar levels can be caused by eating sweet or starchy foods such as pasta, potatoes, pastries, sweets, fizzy drinks and juice.  The danger in these kinds of food is that they have empty calories that leave a person craving and exited for more, this quickly drops the blood sugar level and chances of triggering depression at this point are extremely high. When eating low glycemic carbohydrates and quality fats and protein, the body does not experience blood sugar swings therefore no overreactions.

Exercising produces endorphin a hormone which is known to promote feelings of excitement while reducing feelings of depression and anxiety. Endorphin is synthesized during aerobics activities such as running. This automatically tells us why exercise is such an important stress reducer and therefore good for people struggling with depression.

Excess fat has a direct impact on depression. The thymus gland influences the production of stress hormones.  If a person produces too many stress hormones they tend to calm themselves with food that will give them short term mood and energy boosts. After the initial rise in serotonin (the “feel good” hormone), levels drop resulting in a vicious cycle of possible depression.  This can be tamed by exercising and eating food rich in fiber which controls the absorption of foods and controls the blood sugar levels.

Kevin Brown enjoys the health and fitness industry. Besides writing articles on how to improve your life, he enjoys showing people the effects of ion bracelets on the human body. Through these balance bracelets, you can improve your balance, strength and flexibility in all aspects of your life.

Adding Swimming To Your Fitness Regime

March 29, 2011

We’ve got another fitness guest post for you here to help you learn all about the benefits of swimming.

There are lots of ways out there to help you tone up and lose weight, just look round this site and you’ll soon learn how vibration plates can be a great benefit to any fitness regime but variety is the spice of life and a well rounded fitness programme should include a wide range of work out options.

Whether you’re looking to lose weight or help build up damaged muscle after an accident or injury or even if you just like to make sure you’re in the best shape possible there are lots you can do to achieve this. Obviously you could invest in a vibration plate or try one out down your local gym but you could also try swimming too. Most of us learn to swim as children either through lessons at school or family holidays by the beach but very few of us actually bother to take a dip on a regular basis. This is a shame because swimming pools are great places to help get you into shape and to help strengthen muscles.

Injury Recovery

Swimming is great exercise if you’re trying to repair any muscle or joint damage because it’s low impact. With exercises like running or even cycling you’re putting repetitive and constant pressure on your lower joints. In the water you still get the chance to build those core muscles back up but without putting any extra pressure on them. If you’re trying to increase your level of flexibility the water allows you to move in a way you might not be able to on dry land. You can move and twist about without the gravity pulling your back down quite as quickly.

Building Muscle

Whereas impact is very low in the water, resistance is very high. This means you body is working harder every time you move and you’re working out more muscles rather than just working against gravity. This is why swimming is such a great all round exercise, whereas running might just give certain leg muscles a workout your whole body is pulling against the density of the water. Don’t forget your heart is a muscle too so whilst your whole body is getting a workout, your heart is too.

Weight Loss

A common myth is that swimming is a great exercise for those looking to lose weight. Whilst it’s a great form of exercise it’s not actually the most productive to help you lose weight in itself. However because swimming is such a good all body work out it’s going to help towards any weight loss programme.

Mental benefits

One major health benefit of swimming that’s often overlooked is the calming feeling your can get from a session in the water. Whilst swimming might be very repetitive it does give the mind a chance to switch off allowing you to relax. Whereas you could argue you can get this from any form of exercise, water has been proven to have a positive and calming effect on the mind and if you like to swim with your head under the water you can literally drown out the noise from your surrounding.

Kicking Off Spring With A Healthier You

March 24, 2011

If you’re really careful and very lucky you just might catch a glimpse of spring, it’s hard to believe but the long cold winter months are almost behind us and spring is almost here. I’ve never understood why we insist on making resolutions in the midst of the cold winter weather to get fit and lose weight, who is ever going to be motivated to go for a run when it’s pitch black and pouring down with rain? This is the perfect time of year to get inspired and start that health regime you’ve been putting off since the second of January.

So how are you going to take advantage of this extra daylight and get into shape? The most obvious one is to go for a run (or a jog if it’s been a while). Running is going to be one of the best forms of exercise that anyone can do, you don’t need any fancy equipment and you don’t need an expensive gym membership. All you need are a working pair of legs and preferably a nice view to look at. If you live near a park or the beach take advantage of the fresh air and start running. If you haven’t run for a while or you’re completely new you need to start off slow and don’t push yourself too hard. Always make sure you keep a bottle of water with you to stop your body getting dehydrated.

Another great sport for the warmer weather is swimming. Technically you can go swimming any time a year as most towns will have their own public swimming pools but it’s always more enjoyable when the weather is a bit nicer and when it gets really hot there’s nothing better than a dip in the pool to cool off. Most of us would have learnt to swim when we were kids but like anything you don’t practice there’s a good chance your technique has fallen over the years so don’t drive in assuming you’ll swim like an Olympic pro. Take your time and build your muscles slowly, some of the muscles you’re going to be using might not have done any serious work in a long time. Regular swimming will help build and tone your muscles as well as giving you a cardiovascular workout for your heart.

The start of the summer weather doesn’t just bring a new chance to start exercising again, it also means you can look at your diet too as there’s so many more options in the fresh produce isles. Its one thing looking forward to a huge hot roast dinner on a cold winter evening but at the end of a hot summer’s day a salad is going to be much more refreshing and a lot healthier too. Start looking round the super markets now and you’ll start to notice your five a day are getting much more varied. Try ditching the tea and coffee for a while too (or at least cutting back), once the days start getting longer you should notice you don’t need half a tonne of caffeine to get out of bed in the morning. In the hot weather you’ll need to be drinking more water to replace any you lose through perspiration but whilst it’s still comfortably cool try getting in the habit of drinking water instead.

Benefits of Whey Protein

March 18, 2011

In today’s society, being healthy, exercising and living a nutritionally wholesome life can be difficult. Between business meetings, sports activities, school functions, after-school plays, family outings, and personal time, eating a healthful diet can be easier said than done. With this in mind however, integrating, more beneficial aspects of a healthful diet into our daily routine can boost overall body function, burn extra fat and improve our overall way of life – essentially, it may be difficult but worth it in the long run.

Whey protein is a hugely beneficial protein. It can be used by individuals of all ages and can augment amino acids within the body. Amino acids are the building blocks of healthy body tissues. Muscle mass, skin, hair, nails and other tissue require these amino acids for good body function and whey protein enhances and offers these amino acids up to the body, resulting in better general health.

In addition to the simple health benefits, whey protein can assist with the burning of unwanted fat, be a part of a nutritionally sound weight loss program, enhance physical performance, support the cardiovascular system, prevent diabetes and even aid in infant nutrition through the mother’s breast milk.

Through various scientific studies, statistics have shown that whey protein is a required nutritional supplement for everyone, especially athletes and those on a specific weight control or weight loss program. One of the chief benefits of whey protein, aside from the added amino acid support and development, is that whey protein helps build lean muscle. Lean muscle, not only helps burn fat more efficiently, but can help burn off excess calories and augment the body’s ability to metabolize food more efficiently and quickly. Additionally, whey protein can aid in the body’s immune system and is easy to digest.

Heart disease, stroke, cancer and diabetes have become leading health concerns in the UK. Women are faced with some of the highest rates in cardiovascular disease in decades, causing individuals to re-examine their health and nutritional choices. For these reasons, it has become imperative to alter our health choices. Adding whey protein can be a simple and effective way to augment one’s lifespan. Whey protein is not only beneficial as a preventative health measure, but can also be an imperative component of current chronic health issues. Studies have shown those individuals who are fighting cancer show an increased survival rate when adding whey protein to their diet as opposed to those who do not add whey protein. Additionally, tests show that adding whey protein reduces infection and increases the overall responsiveness of the immune system because it increases glutathione levels and augments the body’s ability to repair itself.

The list of whey protein benefits is extensive. This little protein packs a powerful punch and offers so many amazing health remunerations to the human body, everyone can add to their complete health by adding it to their everyday diet.

This is a guest post by Emily who is a contributing writer for supplement-deals.co.uk a site which provides information about nutrition for muscle building and also offers a range of bodybuilding supplements.

Natural Remedies for Overcoming a Cold

March 17, 2011

If you are like most adults, you will catch two to four colds each year.  On top of that, you may have hay fever or other medical problems that cause congestion and discomfort.  Many of us would rather not take antibiotics or other medications when it isn’t necessary.  However, we don’t want to suffer through our colds any more than necessary.

First and foremost, you need to make sure that you get enough rest.  This sounds cliché, but it really is the most important part of recovering.  Overcoming a cold is traumatic to your body, so you want to conserve your energy for the battle as much as possible.  Even if you can’t take a sick day from work, you can probably opt out of your afternoon run.  This isn’t a remedy for overcoming your cold; it is a necessity and common sense.

Also, be sure to keep yourself hydrated.  Again, this is more a prerequisite for recovery than a remedy.  Consider warming up your fluids before you drink them to help loosen your sinuses and fight congestion.

Consider buying a humidifier.  Steam is a great way to clear your airways and fight decongestion.  Breathing in steam from a pan of boiling water is a good way to go as well, but you have to be a lot more careful.  Also, a humidifier will provide a constant stream of heat, even while you’re asleep.

Of course, you don’t always need to superheat water to treat your cold.  Just adding some salt to water and gargling a little can help alleviate the symptoms of a sore throat you may have.

You can also try adding some of the following to your diet:

  • Foods Rich in Vitamin C. Vitamin C is one of the most important nutrients for stimulating your immune system.  The only problem is that since we can’t store it in our bodies, we need to consume it on a daily basis.  When you are sick you need to increase the amount of fruits and vegetables you consume.  Citrus fruits are usually the best source.  Vitamin pills are options too, but are probably not as good as natural foods.
  • Eat Brightly Colored Fruits and Vegetables. Foods that are naturally orange or red are filled with vitamin A.  Try adding carrots, squash and maybe a little spinach if you can stomach it in your diet.
  • Spicy Foods. Foods such as peppermint oil can help with your congestion problems.  You can even rub some directly onto your chest to obtain these results.  Garlic and onions have been used to help treat colds for thousands of years.  The next time you feel a cold coming on, try picking some of them up.
  • Honey. Honey is probably more effective than any dose of Nyquil and it isn’t filled with processed chemicals either.  It has some of the same properties as antibiotics and you can consider consuming it a couple of times a day.

Many colds are viruses, so medication can’t help.  Doctors also are reluctant to prescribe many antibiotics because they are concerned they will lose their effectiveness.  It is up to you to take charge of your recovery.  Fortunately, there are a number of natural ways you can help your immune system get the boost it needs to overcome any cold you run into.

This is a guest post written by Kalen Smith who has a keen interest in health and fitness and also writes tips on insurnace, personal finance and similar topics for the Health Insurance Blog

Getting in shape before trying to get pregnant

March 16, 2011

It is definitely easier to lose weight or get in shape before pregnancy than it would be to do so while you are expecting a baby and already dealing with plenty of pregnancy signs and symptoms, or after giving birth. There are plenty of arguments in favor of working on your health and fitness before trying to conceive. Obese women have a higher risk of pregnancy complications including gestational diabetes and high blood pressure, and tend to have larger babies.

And while prenatal exercise routines are recommended and safe for pregnant women, a large (mind the pun!) weight loss operation is not advisable during pregnancy, as the growing baby needs high quality calories. But, what can you do to make this happen? If you are considering when and how to get pregnant, and getting in shape first, here are some tips for you!

Women who are trying to conceive are better off paying attention to the quality of the foods they are consuming than to the exact number of calories. Make sure that the calories you get are good ones – protein, fresh fruits and vegetables, and whole grains, and not just “foods that fill you up”. Now is the time to say no to fast food, and commit to cooking at home, if you don’t do that already. If you actually eat healthy foods, but just too much of them, cutting back on calories is a sound idea.

Of course, exercising regularly is always beneficial. If you don’t have much time on your hands, there are many ways to incorporate physical activity into your daily life. Try parking your car further away from your destination, using stairs instead of elevators, or working in your garden if you have one. Any physical activity is good for your body, so thinking outside of the box can help you get in shape more quickly.

Are you struggling with food cravings? Quitting overeating or fast foods is not unlike kicking any other addiction, like smoking. One friend who recently reached her weight loss goal of 30 kg said that drinking a large glass of water every time she felt the urge to eat was of great help. Drinking water improves your skin quality, helps kidney function, and fills the stomach.

If you are wondering whether it is safe to get pregnant with your weight, consulting your GP is always recommended. You don’t have to have the perfect weight to conceive a baby and have a healthy pregnancy, but it will make your pregnancy easier. Women who are unsure where to start, or how much to lose, can always benefit from their doctor’s advice.

Weight Loss Supplements – The Good and The Bad

March 14, 2011

Perform a search for weight loss supplements and chances are you are going to be overwhelmed with the results. There is an endless array of weight loss supplements on the market, some effective, some not so much. And most of them play host to a number of side effects. Add to that the confusion surrounding whether natural products such as the Acai Berry are safer or more beneficial than synthetically generated compounds. So how do you find the right weight loss supplement for you? And how can you determine which ones to avoid?

Ephedrine is the active ingredient in countless weight loss supplements and for good reason – it does work. Ephedrine is similar in chemical structure to amphetamine and methamphetamine and it works by reducing the appetite and increasing the metabolism. However, its use causes many side effects, some of which can be very dangerous, or even fatal.

Ephedrine can cause dizziness, headache, dry mouth, reduced urination, insomnia and sweating. It can also cause cardiac arrhythmia, hypertension and in worst cases, cardiac arrest. Its use in dietary supplements in the USA is now illegal, and is strictly controlled in the UK, although such supplements are widely available.

Another weight loss supplement that has gained considerable notoriety in recent years is Orlistat, also known by the names Alli and Xenical. Numerous trials have confirmed that Orlistat does indeed aid weight loss by preventing the absorption of fat. Yet unfortunately, its side effects are none to appealing either.

Orlistat’s primary side effects are gastro intestinal, and most users will report the common occurrence of oily, loose stools. However it has been proven that these symptoms reduce over time (yet this could mean years, rather than months or weeks). Orlistat also prevents the absorption of fat-soluble vitamins, and there is evidence of severe damage to the liver in a limited number of cases.

Gaining significant popularity as a weight loss supplement in recent years is the Acai Berry. Acai Berry weight loss programmes benefit from the fact that the Acai Berry is a completely natural supplement and has no known side effects. However, exactly how beneficial it actually is in aiding weight loss is yet to be confirmed.

Acai Berry weight loss diets work by boosting the metabolism, providing more energy for exercise and helping the body feel full for longer due to the berries very high concentration of fibre. However the motivation to exercise and the willpower to stay away from the wrong foods is still necessary in order to achieve the best results from an Acai Berry weight loss diet.

It’s also important to note that there are many Acai Berry retailers distributing substandard products that consist of added chemicals that may cause unwanted side effects. It is only pure Acai Berry that has no side effects so it is vital to be sure of what you’re buying before you hand over your details.

In order to determine which dietary supplement would suit you best it’s important to consider a number of factors. Lifestyle and general health will make a drastic difference to what supplements will suit. For example, anyone who has any uncertainty about the health of their heart should avoid any supplements containing Ephedrine, and Orlistat is probably best suited to those who spend most of their day at home. It could be said that Acai Berry weight loss diets are the best supplement all round, due to the lack of associated side effects, however there is rarely a one size fits all answer to anything and it really is important to find the right supplement for yourself and your needs.

Losing weight anywhere and anytime of the day

March 14, 2011

Do you want to lose weight anywhere and anytime of the day? May be at work or at home? Today finding these kinds of ways to lose weight is very important since everyone seems to be so busy. There are ways on how to add your weight loss plans to your daily activities and you can do it almost anytime anywhere. You’ll be surprised on how easy it is to do it, and you’ll be amazed how small things can bring a very good outcome.

The following activities are not strictly confined into specific set of activities. In fact it is more like a free flowing plan. And it all starts with having the mindset of losing weight. Try this out, close your eyes and have a thought in your mind about losing weight. After that consider what is the first thing you can do towards that direction. Items that come up may become possible ways on how to really do it. If you are not able to do what your mind suggests you should do, then don’t do it. Apply it when needed or when possible.

If you are working you can easily lose weight by starting the day right. Start with a good breakfast. Make it a good one with fresh fruits or veggies, or even whole grain cereals. You can wake up early and find time to walk to work if possible or you can have breakfast in a small restaurant that serves healthy food and walk from there to work.

At your workplace you can even push the boundaries by climbing the stairs instead of using the elevator. if you have been sitting in your office for a long time, try to make a five minutes break once in a while, stand up and walk around a bit. This activity may sound insignificant but it soon adds up and has the potential to make a big difference.

At home you can do more chores and keep the house clean. Stop thinking of chores as ‘routine’, and think of it as ways to stay active and moving. At the end of the day you will have a cleaner house and a slimmer you.

You can even accelerate your weight loss process by preparing healthy food items instead of greasy and salty foods or other processed foods. The grocery list may be one important tool to start with. If you are a person who really cant find time for activities to lose weight, but you offer a great amount of family bonding moments like watching movies in your living room or eating out, why not add some spice to it and play with your kids, do some hiking or camping for the family where you can enjoy their company and benefit something for your weight loss goals.

All these changes are good things to have, you can incorporate them in your lives and you can add more by using the power of your mind. Create more of these wonderful ways of associating things with what you do. You’ll be surprised that you won’t in need for exercise and dieting that much anymore.

Can anyone be MMA fit?

March 02, 2011

If you have looked at any of the professional Mixed Martial Arts (MMA) fighters making their way into the octagon recently you’ll notice they look to be in decent shape and rightly so, these athletes need to endure up to 5x5min rounds of full contact fighting! A usual MMA bought will require a fighter to engage in multiple mma techniques including stand up (a mix of Boxing, Muay Thai and Kick boxing), Wrestling and Jui Jitsu, any of these sports in their own right require a high degree of physical fitness so how on earth can a person prepare themselves to be fit enough to do MMA? Can the average Jo use these training techniques to get super ripped and super fit?

In reality the fitness techniques used by professional MMAfighters aren’t all that difficult for the average athlete to undertake given you have a reasonable level of fitness already and aren’t afraid of hard work. MMA fitness workouts require a combination of strength training and cardio so that you are not only cardio vascularly fit but also poses a large amount of functional strength, for example where in an MMA fight would the movement of a Bicep curl be useful, you guessed it nowhere. Depending on your level of fitness will depend on your type of training but a typical MMA fitness program will usually breakup your week with cardio, strength and power days, obviously you wouldn’t want to do your strength training on the same day that you do your cardio training as the muscle fatigue would be too high. An example of a cardio, strength and power exercises can be seen below, when developing a personal plan it’s important to identify your goals, your current capabilities and how often you are able to train. Look to get some professional guidance when undertaking a program.

Common Cardio Exercises

  • Resisted sprints
  • Hill sprints
  • Bag & pad drills
  • Ground and pound for punch repetition
  • Burpies

Common Power Exercises

  • Hurdle jumps
  • Tyre hammer slams
  • Ball slams
  • Kettle bell swings
  • Medicine ball sprawls

Common Strength Exercises

  • Deadlifts
  • Overhead squats
  • Power Cleans
  • Snatches
  • Shoulder press

7 Tips for Getting the Most Out of Your Workouts

March 02, 2011

All of us want to lose weight as fast as possible, and we want to tone our bodies before the summer heat hits. We walk, run, lift weights, and ride our bikes, but the weight doesn’t seem to shift like we want it to. Well, it could be because we’re not getting the full potential out of our workouts. If you want to improve your workout to burn more calories and slim down faster, here are a few tips to keep in mind.

  1. Exercise less
    This is not to say that you should only workout one day a week, rather you should shorten your current workouts and make them more intense if you want to lose weight faster. An intense 30-40 minute workout is going to burn more calories than a medium-paced hour long workout—and it will give you more time! A win-win all around.
  2. Do compound exercises
    Isolating muscle groups and working them individually is great for body builders, but if you’re just trying to get back in shape, you’ll need to work more than one muscle group at a time. Squats, push-ups, lunges, pull-ups, and more work several muscle groups at the same time.
  3. Compound your compound exercises
    Instead of doing 3 sets of 10 push-ups, then 3 sets of lunges, try compounding your workout by switching back and forth between the two exercises without resting in between. That way you’ll be using your resting period to work muscles that you didn’t use in the pervious exercises and not wasting any time.
  4. Crosstrain
    If you enjoy cardio workouts like running or swimming, make sure you crosstrain with other exercises in between. If you do the same exercises over and over, your body gets used to the stress and your workouts are less effective, so switch it up with weights, cycling, and more.
  5. Find balance
    As much as you can, lift weights while standing up. If you have to balance while you are lifting, you’ll be working your core at the same time you’re working your biceps.
  6. Get protein
    Your body can’t build muscle if it doesn’t have the building blocks. Follow your workout with a protein shake (soy or whey), and make sure you are giving your body the proper nutrients throughout the day to help it build strong muscles and bones.
  7. Hydrate
    Never underestimate the power of water. Drink before and after your workout and throughout the day. Staying hydrated will keep your body in tip-top shape and help you burn calories faster.

This is a guest post by Diane Johnson who primarily writes about college degrees and anything else that interests her. She enjoys traveling, reading, and sports.