Monday Muscle - Is Exercise Only for Physical Fitness?

“Exercise not only makes you physically stronger, it will also make you more intelligent”
Physical exercise may be one of the most effective and beneficial therapies widely available to everyone to elevate memory performance and helps to boost mental processing speed, memory retention and selective attention skills.

How exercise boosts brain power

Physical exercise has affirmative effects on brain function on multiple ends, ranging from molecular to physiological level.
• Physical exercise improves the heart rate by which more oxygen gets pumped to the brain.
• It aids in releasing an avalanche of hormones, all of which participate in providing a nourishing environment and aids for the growth of brain cells.

Exercise boosts your brain as well

• Exercise stimulates neuro plasticity (brain plasticity) by provoking growth of new cell connections widely in the important cortical areas of brain.
• Exercise has the ability to reduce inflammation and insulin resistance, stimulate the release of endorphins (growth factors) – chemicals responsible for the growth, survival and health of brain cells. The release of endorphins by people who exercise regularly feel alert, have more energy, increased sense of well-being, and have better memory retention.
• Researches from Salk Institute for biological studies, University of California and Stockholm University also proved that exercise boosts brain power.
• Exercise enables your brain to work at optimal capacity by causing the nerve cells to strengthen their interconnections, multiply and protect from damage.

Benefits of physical fitness to Brain

• Boost your IQ and make you think better
• Exercising your body is one of the best ways to boost your IQ and preserve it through old age.
• Exercise boosts blood supply to the brain which helps to give it the energy to think.
• It also promotes the growth of neurons, release growth hormones and neurotransmitters that are essential to the brain’s overall health thus contributing to better memory and concentration.

• Reduce stress & Keep depression away
• One of the most common benefits of exercise is stress relief.

Exercise is a known stress reliever

• It helps to increase the concentration of a chemical known as norepinephrine that helps to moderate the brain’s response to stress.
• Due to the release of endorphins by exercising depression or anxiety can be alleviated.

• Exercise helps in Clear thinking
• Physical fitness can improve positive self-image and boost self-esteem.

• Due to the development of new brain cells it helps to improve overall brain performance and promotes higher thinking, decision making, learning etc.

• Improve memory functions and facilitate information processing
• Moderate to high intensity exercise can influence decision making, perception, response preparation and actual response that forms a part of information processing.
• Physical exercise is a promising mediation to prevent neuro degenerative diseases and other impairments thus improving the memory functions.
• Exercise increases the brain volume in areas involved in executive processing and also enhances phonemic skills in children with reading difficulty.

• Prevents cognitive decline and sharpens the memory

Older exercisers can also benefit 

• As people age, some regions of the brain such as hippo-campus, responsible for memory and learning begin to shrink and leads to increased risk for developing cognitive difficulties.
• According to a study, physical activity poses an antidepressant effect associated with growth of cells in hippo-campus by releasing chemicals in brain that supports and prevent the degeneration of hippo-campus.
• By Exercising, more blood vessels are developed with increased blood flow to the brain resulting in Cognitive (intellectual/ mental) improvements. With greater blood flow, the faster oxygen and other nutrients reach the brain cells.
• Also, physical exercise protects against mild cognitive impairment by improved development and survival of neurons, production of nerve protecting compounds and decreased risk of blood vessel and heart diseases.
• In recent studies it was found that by performing moderate-to-high exercises such as aerobics and strength training results in 39% decreased risk of developing cognitive impairment.

The combination of both mental and physical exercise may be the finest measures to improve overall brain health.

Article source: http://largearticle.com/is-exercise-only-for-physical-fitness/

Fat Loss Friday - Sleeping Trouble? Tips To Help Cure Insomnia

Sleeping well is essential for fat loss. A disrupted sleeping pattern plays havoc with the natural rhythms of the body and can sabotage the most well laid plans for weight loss. This article can help get your sleep back on track.


Are you unable to sleep?

Worried about sleep?

Have your normal sleep patterns been disturbed? Because insomnia is often caused by worry, exhaustion, or emotional stress, there are many natural things that you can do to help you feel better and starting to get the sleep your mind and body need to maintain good health.

Tips To Help Cure Insomnia

1. Start Writing Everything Down

If there are things on your mind like your to-do list for tomorrow or worries and concerns that you have been having, then write it down.

Writing has a therapeutic effect that can help calm obsessive or intrusive thoughts and assist you to unwind.

2. Change Your Bedtime Routine

Your bedtime routine is what you do about an hour or so before bed. For example, you may get a glass of water, head to the bedroom, put your pyjama’s on and brush your teeth. During this routine, your mind can start to become anxious about the inability to sleep for the next 8 hours. This mental stress can cause your blood pressure to rise, and your body can start to have a hard time relaxing. In essence, your bedtime routine can be causing your insomnia.

Try changing up your bedtime routine. Put your pyjamas on a few hours before bed, brush your teeth before you even head to the bedroom. Create a different routine so that your mind doesn’t say “Oh, oh. I’m about to try and go to sleep!”

3. Make Sure Your Room is Dark.

Light is what tells our mind that it is time to wake up. When your room is full of light, it can be very hard to convince yourself that it is not time to be awake and; therefore, you can have a harder time falling asleep. Even a small amount of light can have this effect on your mind. Remove all lights from your room, no matter how tiny they are. If this is impossible, get yourself an eye mask to block out the light.

4. Keep Your Room Quiet

Just like light, noise tells us that we have entered the daytime, and it is time to wake up.

Keep your room quiet and relaxing

If you have any sources of noise such as a ceiling fan or snoring spouse, you may want to try to tackle those issues.

5. Don’t Use Your Bedroom Like a Hotel Room

Do not use the bedroom for daytime activities like working, watching TV, or eating. This can cause you to associate your bed with the daytime and not allow your brain to turn off for the night.

6. No More Caffeine After Breakfast!

It’s very common to have a coffee in the afternoon, but some people are not able to sleep if they have coffee (or any caffeine drink) after the morning. Depending on the person, the effects of caffeine can last for a long time after it is ingested, and if you have a hard time sleeping then it is best to cut it out altogether.

7. You Could Be Going Against Your Natural Rhythm

If you have to get up early for your job, then you have to go to bed early to get a good amount of sleep. Unfortunately, if your body goes against that rhythm of early to bed and early to rise, then you are trying to force your body to do something it doesn’t want to do. If you feel as though you are more of a night owl, then you may want to find a job that allows you to work in the evening or night and go to bed when your mind and body are actually ready to go to bed.

8. Try a Foot Bath

This may seem a little unconventional, but it is a home remedy that can work to cure insomnia. A hot footbath before bed can draw blood away from the head and help relax you for sleep.

9. Drink Caffeine Free Tea

Many people find that a warm class of Chamomile or lemon tea help them relax and actually promotes tiredness at night time. Chamomile has been used as a natural treatment for anxiety, sleeplessness and depression for a long time.

10. Take Up Reading

There is nothing better to take your mind of your worries and cares than a good fiction book. Find a book that gets your imagination going and helps you to forget real life for a while. After a chapter or two, you may find yourself starting to drift off into a dream-filled slumber.

The above ten tips are natural ways to help you when you are not able to sleep. Choose the ones that work best for you, and remember that a healthy life requires a good amount of sleep. It is very important to try to cure insomnia before your health starts to suffer.

http://articlemobi.com/sleeping-trouble-tips-help-cure-insomnia/

Best Options For Avoiding The Temptation Of Junk Food

Junk food is a guilty pleasure for so many people it delivers immediate emotional gratification and it satisfies the taste buds. For many people that are struggling with their weight, giving up the burger and the French fries is the most difficult task of them all.

Are you one of the people that use junk food to cope with daily stress and experience some degree of satisfaction? If so, the following article will teach you some effective opportunities for giving up on such meals without experiencing depression or discomfort.

Do Not Diet

The first and the most important rule for consuming healthier foods is to refrain from dieting. Cutting out a particular food group or type of product from your menu altogether will simply intensify the cravings.

To stop eating junk food, you will need to derive pleasure from healthier meals. Eating in moderation and going for nutritional items is the best option for getting satisfaction from food without turning to the greasy, processed stuff.

Cut Sugars Out Gradually

It is already been proven that sugar is incredibly addictive. Quitting cold turkey will make you experience withdrawal-like symptoms. Chances are that you will lack energy, you will feel cranky and experience mood swings.

Go for a gradual decrease in the amount of sugar you are consuming. Cut out the carbonated beverages first. Have some berries instead of a candy bar. Meanwhile, you can form new and healthier habits that will slowly take you on the path to better health.

Try Weight Loss Hypnosis

Hypnotherapy for weight loss is another great possibility to try.

Very often, food has much more than nutritional value. Certain foods provoke certain positive emotions. This is almost always the case with junk food. Through weight loss hypnosis, you will learn how to enjoy healthier foods carrot sticks instead of chips, for example.

Hypnotherapy for weight loss teaches you healthier habits on a sub-conscious level. As a result, the transition to a healthier lifestyle is not stressful. You will understand what triggers binge or unhealthy eating and you will get equipped with the tools needed to overcome such self-destructive behaviours.

Address the Emotional Component of Cravings
What is making you crave junk food? If you are capable of answering this question, you are also capable of addressing the addiction.

Identifying the hidden cause of your culinary desires and addressing the emotional problems you are facing will eliminate the need for having a coping mechanism. Are you fighting stress through eating? Maybe you feel lonely or you do not like your body? These are all very deep and very serious problems. Food cannot get them solved. Counselling, exercise, more social encounters with positive people and even a hobby can all be helpful for dealing with the emotional factor responsible for your cravings.

Enjoy Junk Food Every Once in a While

You can still have your favourite temptations once per month or if you feel like it. As time goes by and you get used to healthier meals, your taste will change. Suddenly, you may find yourself having absolutely no appetite for that cheeseburger. Until that happens naturally, however, you should not push yourself too far. Being excessively strict will cause more stress and make the transition challenging.

Article Source: http://www.eArticlesOnline.com By: David SamsonHome

9 Secrets From The World's Healthiest Countries

Many of us think of health as something that’s controlled individually from person to person. And while this is certainly true to some extent, the places we live in have more of an influence on us than we may realise. 

Health is just as much a community concern as a personal one, and this is reflected nowhere better than on the national level. Some countries are healthier than others, with lower rates of disease, longer average lifespans, and better qualities of life. In his book “The Blue Zones: Nine Lessons for Living Longer,” Dan Buettner reveals some powerful health habits that these countries have in common.

1. Exercise regularly

People in Blue Zones tend to incorporate physical activity into their daily lives, but rather than setting aside an hour for running on the treadmill, they simply make better choices, like swapping their car commute for a bicycle ride. They also enjoy hobbies that keep them moving, like hiking, gardening and kayaking. It doesn’t have to be strenuous, as long as it’s regular.

2. Find ways to relieve stress

Everyone copes with stress differently, so be intentional about finding the things that work for you. Maybe it’s a yoga class, reading a book, or getting coffee with a friend. Whatever it is, set time aside for it throughout your week.

3. Eat healthy, plant-based diets

Most people in Blue Zones don’t skimp on servings of vegetables. Most of their diets revolve around veggies, whole grains, and beans, rather than animal products.

4. Live with purpose

Few things are better for your mental health than waking up each day feeling like it’s good to be alive. Set goals for yourself, even if they’re small goals, and make a decision to stay positive even in the face of negativity.

5. Practice moderation

Try to value the quality of something over the quantity. A delicious meal shouldn’t have to leave you stuffed, and you don’t need dessert every day. You’ll be healthier and happier if you can learn to be content with less.

6. Stay busy

Boredom can lead to a whole host of negative behaviours, whether it’s wasting an afternoon in front of the TV, turning to comfort food, or feeling depressed. Invest your time into jobs, hobbies, and relationships that leave you feeling fulfilled.

7. Get sufficient vitamin D

This certainly doesn’t mean spending hours baking in the sun, since that comes with health problems of its own, but vitamin D is necessary for boosting immunity and preventing disease. Eat foods that contain it, take supplements, or go in the sun for short periods of time.

8. Kick bad habits

Vices like smoking, excessive drinking, and staying up too late can all age you prematurely. The sooner you ditch them, the better off you’ll be.

9. Nap

A 30 minute nap a few times a week can relieve stress and reduce the risk of heart disease, so don’t feel guilty about lying down to rest your eyes now and then. Of course, this shouldn’t be treated as a substitute for adequate nightly sleep (aim for at least 7 hours).

Just remember, physical health goes hand in hand with mental health, so don’t neglect either one. Fill your life with good habits and positivity and you’ll be able to create your own mini Blue Zone, no matter where you live.

Are you already practicing these rituals? What else can you incorporate to live a healthier life?

Article source: Thomas Cho, Amazines.com, 08/19/2015