Tag: Improve

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Scientists believe that brain function naturally begins to deteriorate after you turn twenty, just like our physical and muscular strength gradually weakens as we age. However, just as you can maintain your physical strength if you exercise regularly, you can keep your brain power from deteriorating by providing daily stimulation for your brain.

In order to maintain your physical health, you have to (1) exercise regularly, (2) eat healthily and (3) sleep well. Similarly, in order to keep your brain healthy, you need to (1) exercise your brain regularly, (2) eat healthily and (3) sleep well.

Neuroscientists found that the brain exercises increase the delivery of oxygen, blood, and various amino acids in the prefrontal cortex. The result is more neurons and neural connections, which are characteristics of a healthy brain.

In a research carried out by me with 23 students in the age group of 15 to 28, I found the results are really encouraging. The brain exercises included are (1) Arithmetic calculations, (2) Reverse order (alphabets), (3) Sense of Direction, (4) Most repeated letter, (5) Spatial sense, (6) Series completion, and (7) Word memory. All the tests are exercised mentally and no writing materials are used. The first test contains 20 simple arithmetic calculations involving the two mathematical operators, addition and subtraction. To pass the test the participant should score 18 correct answers. In the first attempt, 9 participants passed the test. Out of this 2 participants scored 100 percent. The best time was 1 minute and 55 seconds with 90 percent accuracy. Maximum attempts taken by a participant to pass this first level test were 4. In the first attempt, the participant (age, 26 years and 6 months) took 3 minutes and 34 seconds with 15% accuracy and in the 4th attempt the person took only 2 minutes and 28 seconds with 95% accuracy. It means not only the participant was able to pass this test but also the person improved speed. In the next 14 sessions, the participant passed the next 5 levels comfortably and didn’t take more than 4 attempts at anyone level. The participant passed the 6th level in 3 minutes and 35 seconds with 90% accuracy. Encouraged by the progress of the participant, I gave two advanced levels of arithmetic tests. The participant passed the advanced level test 1 in the first attempt in 2 minutes and 39 seconds with 95% accuracy and the advanced level test 2 in two attempts in 4 minutes and 50 seconds with 90% accuracy. In the next session, the participant improved the time with 4 minutes and 20 seconds (repeat of advanced level test 2).

Arithmetic calculations contain several levels. As the participants passed each level, they were tested with higher levels. Almost all participants hit a wall at a certain point. When the test was repeated several times they were able to get the breakthrough.

The most crucial point in any kind of training is continuity. It is ideal to train your brain, when your brain is the most active. It is also important to eat before you do the calculation exercise; otherwise, the effects will be reduced by half (don’t eat food that makes you sleep). At the onset of training your brain function will improve somewhat steadily. However, you will probably hit a wall at a certain point. You may wonder why your results are not showing any sign of improvement. But if you hang in there and continue your training, a breakthrough will come, and you will see your scores suddenly jump. If you are facing doldrums, just remember that your brain is preparing for a leap.

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Source by P Mathivanan

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Over the past decade, the use of anti-depressants in North American has skyrocketed. In 2013, 1 in 10 Americans taking a prescribed anti-depressant. The advent of SSRI anti-depressants in the 1980s was, in some ways, a c-change in mental health treatment and the scores of prescription formulations that treat depression have been lifesaving for millions who suffer with chronic recurring depression. But all anti-depressants have side effects and many Americans are questioning whether their mild depression can be treated with natural remedies and supplements.

The benefits of DHEA (dehydroepiandrosterone) have been widely touted in recent years, but the precursor to DHEA, pregnenolone, is less well known. Without it, your body couldn't produce DHEA or other hormones like estrogen, testosterone and cortisol. Pregnenolone is the "mother hormone" and its effects are far-ranging and powerful. It has been been studied for over 50 years and studies have shown it improves memory, quality of sleep, sex drive, and mood. Sometimes called the "ultimate raw material" for the entire human body, pregnenolone is made not only in the sex organs and adrenal glands but also in the spinal cord.

Some of the effects of pregnenolone are directly related to brain function and depression. These include:

Overall brain function: Pregnenolone increases acetylcholine levels in the brain. Acetylcholine is a neurotransmitter needed for complex thought processes and is often low in patients suffering from Alzheimer's Disease.

Memory: pregnenolone appears to have the ability to boost memory and protect against memory loss, according to at least 2 studies

Sleep: One of the hallmark signs of depression is disrupted sleep. In studies on animals, pregnenolone was shown to be vital to supporting healthy sleep.

Anxiety: Depression and anxiety often go hand in hand. Two studies at the University of California, San Francisco suggest that pregnenolone supplements taken regularly decrease anxiety levels. Not coincidentally, many people who suffer from Schizophrenia and are also very anxious, have low pregnenolone levels.

Stress: pregnenolone helps balance hormones and counter the effects of stress, lessening fatigue and the feeling of being constantly run down.

Chronic Pain: The connection between chronic pain and depression is undeniable. According to the National Institutes of Mental Health, chronic pain can worsen symptoms of depression and is a risk factor for suicide in people with depression. Pregnenolone has been shown to reduce symptoms of painful inflammatory illnesses like rheumatoid arthritis, gout and Behçet's Disease.

PMS and Menopause: Recent research has preliminary evidence of a connection between low levels of Pregnenolone and increased risk for PMS symptoms. Pregnenolone deficiency may also be linked to the risk of menopausal symptoms like hot flashes and low sex drive.

Addiction: Substance abuse and dependence are often linked to depression. At least one study found that Pregnenolone supplements may help reduce alcohol withdrawal symptoms. Research is ongoing on the connection between Pregnenolone levels and addictive behaviors.

Why Haven't I Heard of It?

Pregnenolone's role in brain function has been studied since the 1950s and many scientists are aware of its critical role in overall health and hormone balance. But it may be precisely the fact that it's been studied for so that keeps it from being newsworthy: it's not "new" and can't be marketed as an "exciting, fresh discovery". But this often overlooked mother hormone deserves attention. As study after study is finding, its benefits are hard to ignore.

How to Use It

Pregnenolone in its natural form in the body is made from cholesterol. The laboratory-made version is created from wild yam, so it's not steroid-based, like many hormone-replacement therapies. Perhaps this is why a growing number of health professionals are recommending it as a natural alternative to other types of hormone replacement. It is available in capsule, liquid and tablet form, sometimes combined with other vitamins and supplements. Using it in combination with other nutrients that are known to have anti-aging and mental health benefits, like B vitamins and Thiamine, may increase its effectiveness and is a great way to begin a pregnenolone regimen.

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Source by ET Carlton

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You can improve your cardiovascular fitness with the help of many exercises. Following are the few exercises that will keep your heart healthy and fit. Have a look at them:

1. Circuit Training

The health of your heart is improved with movements. Sitting still is dangerous for your heart so keep that in mind and add circuit training to your everyday routine. Circuit training involves high intensity exercise for short periods. It pumps the blood a lot harder than usual and it increases the elasticity of the arterial wall of the heart and improves your heart muscles.

2. Walking

When you talk about heart health, you should never forget the basics. The basic thing to keep the heart healthy is a regular walk. Choose a time during the day when you can just walk for half an hour or so. The best time for a walk is in the morning. Walking can prevent lots of heart problems and other medical issues that can lead to heart disease. For example, high blood pressure, blood clots, and obesity.

3. Swimming

Your heart and lungs will love swimming. Swimming is a great activity for your heart as it improves the circulation of blood and makes it pump better and faster. If you want better results, try to swim in a lane. So learn all those amazing swimming techniques and try a new technique every day.

4. Weight Training

Another great exercise for the heart is weight training. It is the best exercise for people suffering from cardiac disease. It’s not just amazing for the heart but your bones as well. For weight training, you can purchase a set of dumbbells with a rack. Adding strength training to your routine will do wonders for you. You can set the weights accordingly to your body’s strength conditioning and add more weight as your muscles get stronger.

5. Running

You may have heard that running is the best thing you can do to stay in shape and to maintain a healthy body but what you may not know is that running is an excellent activity for the heart as well. Cardio activities like running improves heart and blood circulation. It doesn’t matter how busy you are or how hectic you day was, make the time for running.

6. Squats

Squats are something very easy to do and you don’t need any equipment. You can do squats anywhere and whenever. Squats help your body increase its core strength and flexibility. They are great for cardiovascular muscles as well. It will increase the blood flow to your heart, especially oxygenated blood, making your heart better every day.

7. Push-Ups

There are a lot of people who believe that push-ups are beneficial only for the muscles and to build upper body strength, but that is not all the benefits of doing push-ups. Push-ups are equally beneficial for our cardiovascular health. Doing push-ups regularly can increase the supply of blood to the heart and control your cholesterol level, decreasing the chances of heart disease. You can start with ten to twelve push-ups a day and increase it over time.

8. Yoga

Last, but not least, yoga is another wonderful activity for your heart health. It improves your circulation, not to mention your muscular flexibility and mental well-being. You don’t have to be a yoga expert, just start with a few simple poses and then gradually add additional poses increasing the difficulty over time.

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Source by Bob Tom

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Patients who lose weight with bariatric surgery generally set their sights on living a healthier life using weight loss surgery as a tool for weight loss and healthy weight management. Many patients are concerned they may suffer nutritional deficiencies as a result of the malabsorptive surgery such as gastric bypass because the surgery restricts the absorption of nutrients from food. Patients are prescribed dietary supplements to ensure their nutritional needs are met.

However, a mindful patient will also include healthy nutritional foods in every meal to increase their odds for nutrient absorption. Here are five powerful natural foods, that when included in the healthy post-weight loss surgery diet, may increase the nutritional absorption and overall health of the bariatric patient:

  • Spinach: Well known as a good source of iron, spinach is also an excellent source of vitamins A, C, and K as well as folate and magnesium. Fresh spinach is available pre-washed in the produce section of supermarkets. But studies indicate frozen spinach is also nutrient rich and it serves as a key ingredient in many egg and protein dishes. Spinach is also higher in protein than most vegetables with 2 grams of protein per 2 cups of raw spinach.
  • Oranges: We know oranges are an excellent source of vitamin C which helps boost immunity and fight colds. Oranges also contain folate and flavonoids which are known to fight cancer. Now available year-round oranges are a low cost fruit that may be included in a healthy post-weight loss surgery diet as a snack or recipe ingredient.
  • Garlic: Garlic has been used medicinally since ancient times and modern science suggests garlic may be effective in fighting cancer and heart disease and lowering blood pressure. Considered a vegetable, garlic is a low-cost flavoring for savory protein dishes. At the market select a full plump head of garlic with taut, unbroken outer skin. To use separate the cloves from the head and use as directed. To temper the pungent bad breath-causing flavors of garlic blanch whole, unpeeled garlic cloves for a few minutes. This will also make them easier to peel.
  • Mushrooms: While trying to eat a rainbow of colors from vegetables, do not overlook the humble mushroom. While they lack the vibrant color we associate with antioxidant rich vegetables these little fungi deliver a similar antioxidant punch. While very low in calories, mushrooms contain compounds that seem to fight cancer by inhibiting certain steps in the formation of tumors. Look for clean, plump and moist mushrooms and clean by gently wiping with a damp paper towel or soft brush to remove dirt and debris.
  • Yogurt: Yogurt is a significant source of calcium and provides a goodly amount of protein when included in the weight loss surgery diet. The live cultures in yogurt may help prevent digestive issues such as diarrhea and inflammatory bowel disease. A one-cup serving of low-fat yogurt provides 155 calories, 45% daily value of calcium, and 13 grams of protein. Enjoy yogurt with fresh fruit or include fat-free Greek yogurt as ingredient in recipes that call for sour cream, substituting equal parts Greek yogurt for the sour cream.

Spinach, oranges, garlic, mushrooms, and yogurt are commonly available affordable foods that can be easily included in the diet of a weight loss surgery patient. Patients who include a variety of fresh vegetables and fruits in their diet are more likely to obtain desired weight loss and sustain a healthy weight than those who rely exclusively on supplements for their nutritional health.

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Source by Kaye Bailey

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What is Health?

How do you define health? Is it a state of complete physical, mental and social well-being? Is it merely the absence of disease or infirmity? Or is health a resource for everyday life, rather than the objective of living; a positive concept, emphasizing social and personal resources as well as physical capabilities?

Good health is harder to define than bad health (which can be equated with the presence of disease), because it must convey a concept more positive than mere absence of disease, and there is a variable area between health and disease. Health is clearly a complex, multidimensional concept. Health is, ultimately, poorly defined and difficult to measure, despite impressive efforts by epidemiologists, vital statisticians, social scientists and political economists. Each individual's health is shaped by many factors, including medical care, social circumstances, and behavioral choices.

Health Care

While it is true to say that health care is the prevention, treatment and management of illness, and the preservation of mental and physical well-being, through the services offered by the medical, nursing and allied health professions, health-related behavior is influenced by our own values, which are determined by upbringing, by example, by experience, by the company one keeps, by the persuasive power of advertising (often a force of behavior that can harm health), and by effective health education. Healthy individuals are able to mobilize all their physical, mental, and spiritual resources to improve their chances of survival, to live happy and fulfilling lives, and to be of benefit to their dependants and society.

Achieving health, and remaining healthy, is an active process. Natural health is based on prevention, and on keeping our bodies and minds in good shape. Health lies in balancing these aspects within the body through a regimen consisting of diet, exercise, and regulation of the emotions. The last of these is too often ignored when health advice is dispensed, but can have a pronounced effect on physical well-being.

Diet

Every day, or so it seems, new research shows that some aspect of lifestyle – physical activity, diet, alcohol consumption, and so on – affects health and longevity. Physical fitness is good bodily health, and is the result of regular exercise, proper diet and nutrition, and proper rest for physical recovery. The field of nutrition also studies foods and dietary supplements that improve performance, promote health, and cure or prevent disease, such as fibrous foods to reduce the risk of colon cancer, or supplements with vitamin C to strengthen teeth and gums and to improve the immune system. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of macronutrients whilst providing ample micronutrients; this is to aid the body in the recovery process following strenuous exercise.

If you're trying to lose weight by "dieting", don't call it a diet, first of all – successful dieters don't call what they do a "diet". A healthy diet and regular physical activity are both important for maintaining a healthy weight. Even literate, well-educated people sometimes have misguided views about what makes or keeps them healthy, often believing that regular daily exercise, regular bowel movements, or a specific dietary regime will alone suffice to preserve their good health. Despite the ever-changing, ever-conflicting opinions of the medical experts as to what is good for us, one aspect of what we eat and drink has remained constantly agreed by all: a balanced diet.

A balanced diet comprises a mixture of the main varieties of nutriments (protein, carbohydrates, fats, minerals, and vitamins). Proper nutrition is just as, if not more, important to health as exercise. If you're concerned about being overweight, you don't need to add the extra stress of "dieting". No "low-fat this" or "low-carb that"; just healthful eating of smaller portions, with weight loss being a satisfying side effect. Improve health by eating real food in moderation. (For many reasons, not everyone has easy access to or incentives to eat a balanced diet. Nevertheless, those who eat a well-balanced diet are healthier than those who do not.)

Exercise

Physical exercise is considered important for maintaining physical fitness and overall health (including healthy weight), building and maintaining healthy …

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Deciding to workout at home takes dedication, motivation and drive. The problem is that when you try workout at home, its easy to get distracted or cancel your workout all together. Being motivated without support is not easy when it comes to starting a new workout routine, which is why so many people decide to join the gym.

You may think of the gym as a scary place filled with different equipment that you have no idea how to use. The truth is that there are so many reasons you should join the gym when trying to improve your fitness or to lose weight effectively.

The first reasons is that when you join the gym you get the motivation that you need. You will work with a personal trainer who will motivate you and cheer you on to encourage you to do better. The personal trainer puts a unique training plan together based on your abilities, your fitness levels and the goals you are trying to do, whether it’s to build muscle, lose weight or tone up a bit. They will show you how to use the equipment properly and check your progress, so that they can change your program as needed to help you do your goals within the shortest period of time.

Joining the gym and taking a friend with you or having a personal trainer to back you can be fun. The trainers work on exercising that is fun. They encourage you throughout your program, whether long or short-term, to make sure you gain the best results in the long run. With workouts being fun you will be more inclined to want to go train on a regular basis.

Further, you will receive ongoing support when you join the gym. The trainers support you whether you want to lose weight, increase fitness levels or build muscle. Maybe you need a tailored plan because you are recovering from surgery and need to get back in shape or you have recently had a baby and you want to get your body back to the fitness levels that you were.

You will be given a host of choices. You don’t have to go running by yourself to stay fit or try to workout in your own garden, you can enjoy a fun and motivational workout experience with a range of options for you to choose from including circuits, weights, classes and more. Remember you will also be able to choose to take the gym up on their nutritional advice or their rehabilitation services.

When you choose to join a gym, you will find that with th help of the personal trainer you will be able to achieve your goals within a shorter period. This is because you learn how to do each exercise properly and your workout program is focused on helping you achieve your goals, rather than you trying to put your own routine together.

Further, a gym is a community and you will soon get to meet other people. It’s a social experience where you can get the training you need at a price you can afford. If you are looking for a five start type gym experience then you should consider a luxury gym focused on providing a comprehensive all-inclusive service that is to the finest of standards.

The type of facility you decide to join and what you feel is important, is entirely your decision. Ensure you join a facility that motivates you and supports you to help you achieve your goals without delay.

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Source by James Miller

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