The Purpose of Eating Fish Oil

How Does Taking Fish Oil Help Us?

Hello from Jonson H

Eveyone seems to be taking fish oil tables and capsules for one reason or another. But does taking fish oil actually help us? Awhat are the real benefits?

Benefits of Fish Oil for Fitness and Health

When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of includng some oils and fats in our normal food intake would actually be detrimental – rather than beneficial – to our health.

The Truth about Fish Oil

Essential fatty acids must always be part of our daily diet – without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.

Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.

Omega-6 vs. Omega-3 One Bad One Good

Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.

As I mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970’s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).

My research shows the two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynaud’s disease and ulcerative colitis.

Other Benefits of Fish Oil

There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.

Making the Heart Healthier

The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, it’s in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.

In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.

For those of s who have some kind of heart abnormality that requires the use of that devil’s brew Warfarin, to thin their blood, a chat with a cardiologist about substituting a combination of fish oil and a cardio aspirin would be a good move. I say this from personal experience.

Fish to Lose Weight

In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance. Again, personal experience indicates that this may well be so.

Fish Oil to Combat Asthma

People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals. Statistics show that approximately 20 to 25% of children today, suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.

Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.

Consult Your Medical Adviser and  Nutritionist Now

Nothing is good when consumed or used excessively but complete avoidance of a particular food type is equally harmful as well. Ask your nutritionist for the right amount of fish intake for your age and health status.

And make sure you go for your regular walk.


Does Detoxing Help Walking

Does Detoxing Make Walking Easier?

Hello from Jonson H

The question is a variation of the old one about the chicken and the egg. Does detoxing make walking easier or does walking help detoxing?

Let’s take a look.

First, A Word of Warning!

Detoxing means trying to bring our internal organs back into mint conditions.

As our bodies age, they tend to not like changing much. And this general statement definitely does apply to our internal organs.  Including our liver and our kidneys.

So please discuss your plans with your doctor first.

If you have ever wondered what it’s like to go through a total body detoxification process, there are actually simple steps in which anyone can take that will totally cleanse the organs of the body.

When we are young, these semingly  simple steps and processes will leave their body feeling clean and refreshed, just as if they had stepped out of a steaming hot shower. More importantly, though, there are simple detoxification steps that will help strengthen the body’s first line of defenses against invading pathogens and bacterial diseases.

Which all sounds terrific. BUT

As mentioned, many people contend that there are lots of  benefits to undertaking the process of detoxification for the body. Some of those benefits include a healthier immune system, longer life, as well as the risk of not getting sick as much as others who do not perform detoxification.

However, the same holds true if we are talking about meeting some goals for a healthy lifestyle and changing our eating habits. Indeed, many of the people that perform body detoxification systems already do have a healthy lifestyle. So detoxing is a normal part of that healthy lifestyle. They may not know whether their healthy bodies come from the detoxification itself or the overall healthy lifestyle that they live.

The first thing that one must realize about an herbal detoxification is what it truly is. And how to do mit. There are pharmaceutically induced ones and there are herbally based methods. I’m only interested in the natural, herbally based ones.

Like any other detoxification system, an herbal detoxification will help the body get rid of any toxins that are in the system. reports tell us that most of which seem to build up in the colon, liver, and kidneys. Not that other organs are not equally affested. we all know how we feel when we get a case of some kind of stomach bug. Our eyes and ears don’t work so well for a start.

Detoxing will not only focus on cleaning the colon and liver, but it will also flush out the kidneys as well.

Which is why I issued my Word of Warning.

If you have any doubts at all about whether you liver and kidneys won’t stand the strain, DON’T

There are a whole host of benefits from performing an herbal detoxification every month, but many people do combine the herbal detox system with other types of detoxification systems that they know

If you are going to undergo a colon detoxification then the first step in doing so is to complete a total cleanse of the colon. Even though there are many ways in which one can do this, the absolute best way to do a colon cleanse is through the use of water.

Detoxifying the body through the infiltration of water in your colon is the best way to make sure that it’s cleansed. There are also many ways that one can complete this step, but the best and quickest way to do it is over a 24-hour period. For one day all you must drink is water that will help flush out the colon of wastes and other materials that shouldn’t be there.

The withdrawal process is never easy, but your doctor will be able to help you through the process. The withdrawal and detoxification process may involve simply spending several nights in a medical room or hospital without any drugs and without any way to get the drugs. Withdrawal systems may also be somewhat painful, both physically and emotionally. Doing a detox under the watchful eyes of doctors and nurses who will be able to give you medication in order to help the success of the withdrawal process is a wise move.

One positive thing, though, is that once you’ve gone through a complete detox, you’ll feel on top of the world.

Ready for a brisk stroll


Will Arthrosis Affect Your Walk

What’s Arthrosis and How Might it Affect Our Walks?

while the word Arthrosis may not have popped up on your radar yet, you wil probably know it by it’s longer name. Osteoarthritis.

That’s that nasty and painful condition thatsurely does mess up our enjoymnet of our otherwise perfectly enjoyable stroll. So let’s take a look at a few things about it.

Some Common Questions about Arthrosis

The common definition of arthrosis is “a generic term for a noninflammatory arthropathy, is a degenerative joint disease.” (thefreedictionary.com) It’s really an issue in the bones, from lack of movement and nutrition that happens as we age. Sometimes it’s called osteoarthritis.

What’s The  Difference between Arthritis and Arthrosis? 

Arthrosis or OA is a type of arthritis, and it is the most common type. It’s brought on by just normal wear and tear on your joints and cartilage as you age.The cartilages in our knees and other joints are only a millimeter or two thick. and they get worn down as we get older.

Are there Many Types of Arthrosis?

Arthrosis can affect any joint you have, and is usually a condition developed with age if you don’t stay active, eat right, and exercise regularly. So, you can get it in your neck, shoulder, and the knee. Plus, any other joints that you have.

What Is Cervical Arthrosis?

Cervical arthrosis is characterized by swelling and pain. Usually in the neck area. If left untreated it can also cause erosive changes in the area. The more you ignore it, the more pain you’re going to have, plus the more the cartilage will wear down trying to protect the joint.

What About Severe Facet Arthrosis?

This is a problem with the spinal vertebrae. If you have facet arthrosis in your spine, you’ll experience pain and discomfort due to the degeneration of the cartilage that is protecting that joint.

Next is Arthrosis of the Shoulder?

This is also sometimes called AC arthrosis as it affects the acromioclavicular joint. It causes tenderness and pain in the bony lump that is on the top of your shoulder where the AC joint is. Often it can be treated with a product like ibuprofen or cortisone injections. More severe issues can be helped with surgery.

What Is Knee Arthrosis?

Because your knee is covered with cartilage, it’s a common place for OA to develop. Obesity, genetics, and abnormal movements can cause the cartilage to wear down faster. But even if everything goes right, many elderly people suffer from this problem.

Is There A  Treatment for Arthrosis?

It will depend on your symptoms, which joint is affected and how bad it is. In the elderly, the treatment is pain management and physical therapy to help reduce wear and tear of the joint. This might include medicinal bath oils and gels that contain essential oils. For more severe issues, you may end up getting cortisone or lubricant injections. Occasionally, a joint replacement will be in order.

What Symptoms Should I Be Looking For?

The symptoms of arthrosis start slowly, and get worse slowly. Some of us will end up with worse conditions than others. Sadly, it’s a bit of a lottery. You may experience tenderness, stiffness, swelling, and pain. The pain from arthrosis will affect the joint, and sometimes the surrounding tissue due to swelling. Some people will hear a grating, clicking, or snapping noise in some of the joints that are affected.

Arthrosis is just a type of arthritis characterized by stiffness, pain, and swelling in the joint due to cartilage degeneration. The severity of the condition will dictate the treatment. Sometimes it’s simply pain management using over-the-counter ibuprofen. Other times, more serious treatment such as surgery is recommended.

The way that it will affect our walks and our ability to even take them is probably pretty obvious. That said, there are ways to help alleviate the pain. A consultation with our doctor will be a first step. Pardon that pun. But equally, a careful consideration and modification of what we eat is also an essential factor in it’s treatment.


Do Food Allergies Affect Your Strolls?

Will the fact that you have a food allergy affect daily walks?

Hello from Jonson H

At first glance you may think that, no it won’t. But is that the complete or only answer to this seemingly simple question?

In my opinion, no it’s not.

As I said, at first glance there’s no real connection between a food allergy and a good walk. Yet there are some seemingly tenuous connections that we maybe need to think about.

So let’s take a quick  lok at what food allergies are all about. Then, maybe later, I’ll include a couple of other  posts that dig a bit deeper into them. Because some people havc alllergies that they are completely unaware of. Allergies that impact their lives in ways that they don’t know about either.

Food Allergy Overview and How to Fight It

It can be annoying when you smell the delicious aroma of a meal, only to find out that it has an ingredient to which you are allergic? Ah! The dilemma of every person with a food allergy! It is no fun  watching your family, friends and others  devour food that seems so delicious. And you are forces to sit and watch. Often green with envy. Knowing that eating even a speck of it will bring you completely undone. How often  have you heard someone that the food is  great food, when you haven’t been able to even put it into your mouth. Let alone chew it and swallow it. Sometimes, life is so bloody unfair, isn’t it? You  just can’t bear to admit you are allergic to something in it. So you simply smile as if you knew how it tasted.

Then you lok around, trying to find answers to your own questions. Like what is food allergy? Why me? What are causing these annoying symptoms? What’s happens inside my body during allergic reactions? Will I really die if I eat that? do I want to tempt fate? why do I need to carry an epi-pen with me all the damn time?

Ah! Understanding ones own health condition will better help you accept and overcome whatever’s bothering you.

To start with, food allergy is an unusual reaction to certain type of food allergen. An allergen is the substance or thing that causes the allergic reactions. Exposure to the allergen sets off the alarm in the human immune system which consequently releases antibodies to fight off the invasion of what your body perceives to be  foreign body. A foreign body  that is the food allergen. It then causes the symptoms you would see when you are in a state of allergic reaction.

The aforementioned is just an overview of the whole picture. Looking more closely, allergic reactions undergo two courses of action. The initial course is the release of immunoglobulin E or IgE by the immune system into the blood stream. IgE is a food-specific antibody, and a protein that is the body’s immune defense against the food allergen.

Following the initial response is the attachment of the IgE to what are known as the mast cells. These mast cells are present in body tissues specially locations of the body where allergic reactions are common. These locations may include the lungs, skin, nasal and oral cavities, and the gastrointestinal system.

As for the food itself, you may have noticed that you are not just allergic to one type of food. There are instances that you experience an allergic reaction to oyster and then later you found out that you are also allergic to crabs and other seafoods. This occurrence is what medical professionals call cross-reactivity, wherein an individual can be allergic to closely related or similar types of foods. The seemingly crazy thing is that you can be allergic to shellfish but you will have no problems with tucking into a piece of trout.

The only way to deal with this unfortunate mishap is to try as best as you can to avoid the foods that set off allergic reactions in your body. There is no cure to food allergy but there are medications out there that can alleviate its symptoms. With the help of your doctor, you can be assisted in the ways you can avoid exposures to food allergens. Nutritionists also, may teach you alternative ingredients or foods to replace the food that will have to be eliminated from your diet. Also, you should make it a habit to check food labels for possible ingredients that you may be allergic with. Check with your host or hostess when you are invited somewhere for dinner. The same applies to when you dine out. Do not hesitate to warn the restaurant employees, like the waiter, about your food allergy to prevent any unwanted accidents.

Individuals who are highly allergic are advised to put on medical alert necklaces or bracelets which declare your condition. As for the medications, some patients who are very vulnerable are also advised to bring with them at all times a self-injectible epinephrine or epi-pen as it is sometimes known, which is prescribed by your doctor. These can be of great help during sudden attacks of allergic reactions, before seeking out for the assistance of an emergency team.

Other medications are antihistamines, bronchodilators, and corticosteroids. Antihistamines help improve symptoms of rhinitis, hives, rashes, and gastrointestinal problems. Corticosteroids alleviate the severity of inflammations of the skin and in other areas of the body. While bronchodilators are utilized to open up air passages of the respiratory tract that has become inflamed which would have resulted to breathing difficulties.

To understand more about your food allergies, you should  consult your physician. There are also comprehensive books in the market that can be easily understood by just about anybody that has complete information about food allergies and how to fight it.

Again. I have no knowledge about allergies. But I do have family members who have allergies. And I have an intolerance to some things myself. I’ll probably write a post about food intolerance later.

For now, just know that you are not alone. There are countless others swit allergies like you.

As for your walk, then you should always be careful whe  walking. But enjoy it nonetheless.

 


Don’t Let Hayfever or Asthma Spoil Your Stroll

 

Don’t Let Hayfever and Asthma Spoil Your Day

Hello from Jonson H

As anyone who sufferes from the dreaded hay fever knows, it can make our lives utterly miserable. It doesn’t matter where we live in the world, hayfever season comes around with monotonous regularity. Just as monotonous is the vast range of triggers for the blasted thing.

But should we allow it to stop us from taking a daily stroll. Not likely.

Hay Fever – What Causes It?

Hay fever is a common condition, affecting between 10%-30% of people worldwide. It is generally not dangerous in and of itself, but when combined with other conditions it can both complicate and intensify them, and vice versa.

Hay fever is the more commonly used name for allergic rhinitis, and affects individuals of all ages. It happens when our immune systems are overactive and mistake common substances in the environment to be dangerous, and our bodies then launch an attack against these supposed invaders.

Symptoms of Hay Fever

The symptoms of hay fever can vary depending on the individual. There are some common complaints, though. Hay fever can bring on symptoms such as itching in the nose, mouth, throat and ears. It can cause stuffiness and watery, red eyes. It includes symptoms such as sneezing and coughing as well.

When someone is suffering from hay fever, they may feel physically and mentally worn out from dealing with all the manifestations of the allergies. The symptoms often happen seasonally, and will continue until the allergy trigger is no longer around. Many people experience hay fever in the spring, summer and early fall.

Causes of Hay Fever

The cause of hay fever is generally an allergy towards pollens from things such as grasses, trees and weeds. Even mould spores and other substances can cause hay fever. The body mistakes one or more of these various substances for viruses and mounts an immune attack on them. An overactive immune system is what makes the body react in this way. This can cause all the hay fever symptoms that bring individuals misery the whole time they are experiencing them.

There are certain situations that may cause your body to be more sensitive toward allergy triggers. Some individuals have severe hay fever one year, and much milder symptoms the next. Why isn’t the body always equally sensitive to its triggers? Stress, for one thing, can make a person more susceptible to the effects of hay fever. If you are dealing with issues that cause stress, you may notice more severe allergies throughout the seasons you already have trouble with.

What About Asthma?

Asthma is one condition that interacts with hay fever and makes existing hay fever worse. Asthma isn’t hayfever. Although asthma and hay fever have always played off of each other, aggravating each other as well as triggering each other in the first place. If you have either asthma or hay fever, be sure to keep them well-managed so that symptoms of either don’t become unbearable, or dangerous.

In recent years, we have become more aware of a particular form of asthma.

Thunderstorm Asthma.

This seemingly new variety may be new. Or it may just that we are becoming aware of it. In australia in recent years people who have no prior history of asthma have secumbed to  Thunderstorm asthma and died from it. Because they simply did not know they had it so took no action to deal with it.

A call for an ambulance may have saved them. But no such call was made because they were completely unaware of  seriousness of their condition.

I don’t know much about what causes Thunderstorm Asthma. I understand that the atmospheric conditions brought on by a thunderstorm can somehow cause the plant pollen in the air to be more easily breathed in.

I’m going to leave it at that. If you need more information then you should discuss it with your doctor.

There are things that may cause or trigger hay fever, such as smoking – both first and second hand. Alcohol and dust mites can have a negative impact on your hay fever as well. Avoid both when possible. Dust mites im mattresses can be a pest. Pardon my pun.  Regularly changing bed linen is a wise precaution.

Hay fever has more than one cause. Some of the causes can be avoided and some can’t. Do what is in your power to avoid all allergy triggers, and hope for the best as far as the rest go. Keep track of your hay fever symptoms so you can become aware of the causes of your hay fever in particular. This will give you the knowledge to avoid the symptoms as much as possible.

As for our stroll, wear a face mask when you go out. They are inexpensive enough. And look around for some hayfever remedies. Preferably the natural ones. wse probably take enough of the pharmaceutical sort as it is.

But don’t stop strolling. In the long term, it is a way to combat hayfever.. By becoming a bit fitter


What Can We Do About The Flu?

The Flu. What to Do About It?

Hello from Jonson H

It doesn’t matter where we live, the chances of getting a dose of the flu is pretty hig. We can get a cold or the flu in any season. And here. I’m talking about the flu that comes with a runny nose and puffy eyes. Sometimes a racking cough. Or not.

I’m not talking about when you tummy rebels or goes on strike. That’s another thing altogether. It has a completely differen cause and effects.

No., I’m talking about the sniffles etc.

So let’s talk about that. And what, if anything, we might do about it.

The Common Cold – What Your Body Goes Through

The flu is caused by one of many strains of the influenza virus. That’s one thing.

The common cold is caused by a completely different virus, the rhinovirus.

The symptoms of the common cold include an overall feeling of being unwell, mild headache, congestion, sore throat, coughing and at times, a low-grade fever.

The rhinovirus spread thorough the population the same way the flu virus spreads, through infected respiratory secretions being expelled into the air. This means that every time someone who is infected sneezes or coughs into their hand, they can spread the virus to the next person or thing they touch.

When you touch an item that has been infected and then touch your nose, eyes, or mouth, you contract the virus. This can be true if you touch any item that has not been sanitized since it was touched by an infected person. While the virus is typically contracted by touching something that has been infected, it can also be spread by an infected person sneezing into the air.

It becomes easier for older people to to catch the cold virus, particularly when their immune system is low. As often happens as we get older. By not taking care of our immune system, we can put ourself at risk for developing a higher viral load before symptoms develop. Making you sicker than you normally would have been if your immune system was functioning at maximum capacity. This can be affected by a large number of factors in a person’s life.

What Factors Compromise Immune Health

The primary factor that can affect a person’s immune system, and its ability to fight off the cold virus, is a preexisting medical condition. Conditions that pose the most risk are asthma, diabetes, heart disease, And HIV, and AIDS.

A secondary factor is the amount of rest a person gets.

If a person does not get enough rest, their body is not able to regenerate itself from the damage caused by the previous day. The immune system becomes depressed, and fighting off illness, viruses, and bacterial infections becomes more difficult. The body is also less capable of filtering out and eliminating environmental toxins and waste.

Consuming sugar can significantly depress the immune system as much as not getting enough nutrients. Consuming simple sugars can decrease the effectiveness of the immune system for up to six hours after consumption has stopped. Which sounds like a great reason for monitoring our sugar intake. The white stuff.

By ensuring that proper nutrition is obtained and all vitamins, minerals, and dietary needs have been met. Without meeting the basic criteria of nutrition, the human body sufferers overall poor nutrition.

The Rhinovirus and the Human Body

The University of Calgary scientists in Canada were able to confirm in 2008 that the rhinovirus does not cause symptoms. The symptoms experienced are caused by the body’s response to the virus being present. There are more than 100 strains of the rhinovirus, all of which can cause the common cold. However, the human right of virus is the major cause. Research studies published in the American Journal of Respiratory and Critical Care Medicine was the first-time scientists collaboratively reviewed genetic changes in the common cold virus.

The rhinovirus is a significant cause of developing the common cold, it is also an important pathogen that causes asthma and COPD. For example, researchers have determined that children who suffer from the rhinovirus, and who suffer from wheezing episodes related to it in early life, are the same children who are most likely to develop asthma at some point in their life.

Symptoms of the Rhinovirus

Symptoms of the rhinovirus appear between one to three days after coming into contact with the virus. The first symptom is typically the feeling of burning in the throat or the nose. Shortly after this symptom appears, sufferers develop runny nose, sneezing, and coughing. Initially, the nasal secretions look like sandy water. However, as the virus progresses, sufferers become more sick and the mucus becomes darker. It used to be thought that dark colored mucus, or yellowish mucus meant that a bacterial infection had developed. However, research has proven this is not the case.

Some people with the rhinovirus develop a moderate cough, and patients who have asthma may suddenly find they have less control over their symptoms. The majority of cases do not present with a fever. However, some cases do develop a low-grade fever, usually less than 100 degrees F. The symptoms typically fade away over the first three days, and congestion is typically gone after one week.

During the initial three days of a cold, the affected person is contagious. It is best to avoid going out to prevent spreading the virus to others. There are some cases where a cold progresses into something more, most cases where a cold progresses into more, the result is a sinus infection. Visiting a doctor and having nasal swabs tested can determine exactly what illness you have. Other conditions that may develop out of a common cold include bronchitis, ear infection, pneumonia, sinusitis, or worsening asthma symptoms.

Having to0 stay inside means that we have to find some other way to get our exercise. Walking on the spot. Stepping up and down some stairs. Just don’t too much obviously.And check with your GP before doing that.

In children, colds are typically a precursor to an ear infection. This is because during a cold, fluid drainage can seep behind the eardrum and make it more likely that they could develop a bacterial infection.

In the scope of things, prevention of a cold is a lot easier than suffering through one. You can reduce your risk of developing a cold by avoiding second hand smoke and unnecessary antibiotics.

Make sure to drink plenty of water, and get at least eight hours of rest each day.

Eating yogurt can also help prevent contracting the rhinovirus.

Make sure to wash your hands frequently throughout the day to get rid of any unwanted bacteria and viruses that you have come into contact.

In essence, be very vigilant.


Does Walking Help Ease Diabetes 2?

Will Walking Help Combat Diabetes 2?

Hello from Jonson H

Sugar Diabetes is becoming almost in plague proportions all over the world. And it seems that we older people are right in its firing line. Can we do anything about it once it has caught up with us? Great question. Let’s have a look.

Exercise and Type 2 Diabetes

One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of “cardiovascular disease,” and perk up health and welfare in general is exercise. Walking for a start.

In spite of that, in today’s inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

The Weight of Exercise

Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity. Other countries are no better off. More,  about  25% are not active at all. In fact, all of this inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., and elsewhere.

Because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and walking for exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, any exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss. going for a stroll is pretty simple to do.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994.And it’s got worse in the years since then. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom ( pun intended) in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle both in the United States and other developed countries. In America alone , the shift has been striking; in the 1990s alone, obesity increased by 61% and the incidence of diagnosed diabetes by 49%. That’s just the diagnosed cases. There are a host more who go around ticking like time bombs. With no idea that they have the disease.

For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. And those who don’t yet know should join in as well.Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you. But you can be pretty sure that going for regular walks will be recommended.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a stupid risk for older people like us. Doing it when you have been diagnosed with diabetes, may lead to something called with diabetic retinopathy. Among other nasty things. Due to the risk for further blood vessel damage and possible retinal detachment.

If you are already active in sports, or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk.

If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake up the falled leaves. Do some gardening that makes you get up and down.  Take the stairs instead of the elevator. Park in the back of the parking lot as far from thestore as you can get.  Then walk. Every little bit does work, in fact, it really helps a lot.

As little as 30 to 45 minutes of walking most days of the week, creating heart-pumping exercise can make a big difference in your blood glucose control. And your risk of developing diabetic complications.

One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. Most of those acan easily become social clubs. Not what we want at all. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results would be the sweetest rewards from the effort that you have exerted.


Will walking Change Your Body Metabolism

What’s Body Metabolism and How Do We Change It?

Hello from Jonson H

I once had a young chap working  for me. I’d sometimes watch him eating his lunch. He’s consume two and sometimes three huge salad sandwiches and a slice of cake. The loom around for more. Yet he was as skinny as a rake. I used to laugh and ask him if he had to run around under the shower to make sure thedrops of water didn’t fall on either side of him.

Was I jealous? was I ever. I only needed to walk past a bakery to add a pound or two.

It just wasn’t fair. why was he abl to eat all that much while I couldn’t?

Well it seems that there’s this thing called Metabolic Rate. Here’s how it  affects us.

We look at our friends and neighbours and ask ourself self if why copying our friend’s way of losing weight is seems not giving you half of the results she or he enjoys? I remember following the cabbage diet and not lose an ounce. Talk about frustrating.

It has something to do with your metabolic rate. This metabolic rate varies in every person and it means we need varied ways of losing weight.

Metabolic rate is the rate at which our body burns calories to sustain life. Our body burns endlessly burn calories even if we are sleeping.

Our muscles are responsible for burning down calories though we are not performing any physical activity. Muscles are called “metabolic reactive” because of the said qualities. Admittedly that was unusual and he took steps to correct the condition.

Age may determine differences in metabolic rate butit’s not the only factor. There are others, of  which the degree of influence is just not as much as other factors or determinants.

Stress is actually one of the lesser influential among all the factors. However, it does make a difference. Most people who are stressed out are more prone to slower metabolism. Stress disrupts some of the normal processes of the body. This makes them gain more weight faster than those who experience lesser stress. It is also true that people eat more when they are stressed or depressed. Eating “comfort food” serves as the catharsis for them.

In our endocrine system, a gland called “thyroid” is responsible for our weight and other bodily processes. This would mean that hormonal production especially involving the thyroid is sure to affect every person and thus, giving different effects to each. That is why people come in different metabolism and different sizes. Genes have something to do with it too.

I have a young friend who suffered from a form of thyroid malfunction. His worked overtime. He could and often did, lose 8-10 pounds in one night while he was fast asleep.

Water intake is also a factor. Bodily processes are often involving the water portion of our body. This means that those who hydrate well have the chance to have faster metabolism than those who have lower levels. Inadequate water intake may impede body processes thus affecting one’s metabolic rate.

So it’s important that we take water with us to drink while we are strolling along.

Of course, the food we eat is one of the strongest factors. The choice of food actually varies to one’s lifestyle. Most busy people are into fast food. This leads them to an unhealthy diet- giving then higher calorie intake compared to those who are into healthful food. More calories, slower metabolic rate- more weight to gain.

Activities involving the body are one of the top determinants of metabolic rate. There must be a balance between the food intake and the work you do. Though you eat food but the activities you do are not that beneficial to your wellness.

According to some experts, our muscles are the biggest factor in a person’s metabolic rate. The more the muscular tissues are, the higher the metabolic rate would be. This makes people with more active muscle tissues lose weight faster than those who do not.

Now this is going to be a problem as we age. We just can’t exercise our bodies as effectively and strenuously as we did years ago. We just have to do what we can.

Once again, everything in moderation. Try to eat healthy foods. Eat smaller portions more often to keep our metabolism working to it’s maximum efficiency.

And add a regular dose of exercise. 30-45 minutes several times a week is best. Do it in 10 minute chunks if that works best for you.

With these points, people must be aware of these factors so that it will be easier for them to work out on their target weight management and choose their own means of slimming down.

Don’t forget to walk.

 

 

 


Don’t Walk to Make Back Pain Worse

Only Walk to Ease Back Pain

Hello from Jonson H

Walking should be a gentle exercise when we get older. Other exercises should be even gentler.

Back when we were young, we could should, and would , have walked quickly. But those days are over. We’ve put in our hard yards. Now, we are all about looking after our bodies. Making all of our hard won aches and pains as painless as we can.

Back pain is something that affects a lot of us. Because we have spent our lifetimes, thus far, walking upright. Some of us with a large protusion sticking out in front of us or behind us. It is these protusions that, over the years, have added more stress and strain to the work our backs have been called on to do.

Exercise Back Pain Away

According to past research and studies, nearly 80% of all Americans will experience some type of back pain in their lives. The American Academy of Orthopedic Surgeons believes this as well, as they say 80% of us out there will encounter some type of problem with our back before we die.

Traditionally, the treatment for lower back pain is increasing core strength to increase flexibility on muscles that are tight, which will provide better stabilization of the spine and exercises to correct the imbalances of the muscles. The muscles that surround the spine will provide stability and support of the spinal column.

Every muscle between the hips and shoulders are included as well, as these muscles are referred to as the core muscles. Back pain can be a result of muscle imbalances caused by any one or more of these core muscles. If the back of your thighs are weaker than the front of your thighs, there will be an uneven pull on the front of your spinal column.

Even playing tennis will affect the side you hold your raquet in more than the other. The same applies to the foot you useto kick a soccer ball.

There are some effective ways that you can integrate core strength training exercises into all of the exercises you perform, providing that you are able to actually do them.

Rather than doing just the traditional stomach crunches and sit-ups, try simply breathing effectively. Deep breathing and pushing each inhalation deep down into your stomach instead of leaving it in the top of your lungs will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for your lower back and supporting you when you walk or run.

The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core muscles as well.

Again, only think of doing any of these when you have your GP’s approval.

The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. Do perform a tummy tuck, simply lie face down on the floor and squeeze your glutes (your bottom cheeks) to strengthen your spine.

Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels. Perform enough repetitions of each exercise to feel vaguely tired. Maybe repeat them if you feel like it.

For the bridge, place your feet on a bench or chair. Even leave them on the floor if that’ more comfortable. Scoop your pelvis upward,leaving your rib cage on the floor to reduce any irritation to your spinal muscles. The bridge will help to relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings.

Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch, and calf stretches, as all three can help to alleviate pull on your spinal column. These are more strenuous so forget them if things start to hurt. we are not into hurtning. Just making things more comfortable.

Hip flexor stretch

When doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your other leg is on the floor behind you with your  toes pointed upwards toward the ceiling. The hip flexor stretch will help to open up the
muscles of your back on the side of the spine near your hips. Keep remembering to breathe deeply into your stomach. You can also squeeze your glutes as well to deepen the stretch with each breath you exhale. You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg.

Lumbar side stretch

This stretch will bring your legs wide with your knees bent while you sit or stand. Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head.

The last stretch will open up your Achilles tendon, which is the most distant pull on the spine. For this, place an object such as a small block of wood under your foot to help keep your balance and lean the weight of your body forwards. Maintain a fluid breath while you hold stretches until it starts to hurt. After a while, you should begin to feel a stretch behind your knee and shin. Then change legs.

Remember Only do these exercises if you have the permission of you GP.

Once you’ve finished, make sure that you go for a short walk to allow your body to resume it’s shape

 


Will Walking Stop Sleeplessness?

Will Going for Regular Walks Help Us Sleep Better?

Hello from Jonson H

Yet another thing that puzzles me.

When I was younger, I could almost sleep the clock around. It used to amaze me to sometimes come home after midnight to find my father sitting in the lounge room reading. He never seemed to need much sleep.

As I grew older, I learned that sleep was something that I often had to do with a lot less of. Life seemed to get in the way. But now that I’m older, the pressures of work can no longer be my excuse. So getting myself to sleep can sometimes be a chore.

But is doing more exercise the key to sleeping better?

The amount of physical effort that we exert during the day is one of the key ingredients to helping you get a good sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.

Sleep is the way that our bodies slow down so it can repair itself. It is not just something to do to move us from dusk to daybreak. Despite what some people think.

With regular exercise you’ll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. NOw I’m not goping to go into sleep cycles now or we’ll be here all day. enough for now to ay that by keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.

Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.

You should try and increase your physical activity during the day. The goal here is to give your body enough stimulation during the day so that you aren’t full of energy at night.

And before some wag suggests that we may need some exercise at night, let me say this. I asked a doctor friend of mine about the amount of energy that , shall we say, bed sport uses up. He just grinned and said that the average would be less than 50 calories. Less for me. The wretch! But now you know.

Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to note that you should not be exercising three or four hours before you go to bed.

So it you go for a walk aftr your evening meal, do it early.

The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep.

You should attempt to exercise at least three or four times a week for a period of 30-45 minutes or so. You can include walking or something simple. If you prefer, you can include strenuous activities such as running as well. But not unless you have first gained your GP’s approval.

The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well.

Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling not sleeping, you’ll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from. The activities include running, biking, using a treadmill, dancing, and jumping rope. Again, do none of these more strenuous activities without first checking with your GP.

There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem.

Yoga

Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi

Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research has shown that Tai Chi can help with insomnia by promoting relaxation.

A Word of Warning

If you are planning on starting a form of exercise tha tinvolves a lot of twisting, then definitely check with your GP first. I tried one of the exercise forms I’ve just mentioned . No, I’m not saying which one. That would be a negative against the sport. What I will sayis that while I enjoyed the activity, the next morning when I woke up my lower back was spasming with pain. It was probably just me. but I mention it for what it’s worth.

If you discover that you don’t have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.

You should also park your car around the corner and walk that extra block or two to get to your destination. Or get off the bus a stop earlier. As you may know, there are many small things you can add to increase the activity in your life.

Everything in moderation. Choose low impact activities.

Remember, our aim is to improve our sleep patterns Not to kill ourselves.