Exercise Isn't Just For The Unhealthy

It seems to me as if people are getting the wrong perception of exercise and who needs to be doing it. The answer is everyone! Healthy or unhealthy, fit or unfit, we all need it in our lives - now more than ever. Our ancestors had much more active lives as most of them didn't sit behind a desk all day or watch a machine do the work for them. They also didn't eat the junk, which some of us call food, that we eat today. With people moving a lot less throughout the day because of our jobs, it is vital for us and our health to keep moving when we can. Exercise provides many benefits for all and here's seven benefits, according to the Mayo Clinic:

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.

Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

4. Exercise boosts your energy level.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier.

Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Physical activity to the rescue.

Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise — especially as they get older.

7. Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

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If the reasons above aren't enough, go here for more benefits of exercise.

Although it may be hard to get motivated to start any activity, (I know, I know, sitting in front of the TV is so much easier!) once you find something you enjoy, it becomes addictive and a part of your regular daily routine. Enough excuses already, get moving!

The Many Benefits of Breastfeeding

I'm a strong supporter of breastfeeding and I don't see why any woman would choose NOT to breastfeed. At the same time, I do understand that there might be a lot of pain involved and that some are just incapable of doing it. I myself might run into problems with it when the time comes but that's another matter. I still fully support it. Not only does it benefit the baby in so many ways but it also benefits the mom! The following article in Women's Health is just one example of the benefits of breastfeeding:

Wonder-Twin Powers
You may have heard that nursing is best for a baby, but new evidence shows that it can offer major benefits for Mom too. Experts had speculated that breastfeeding might provide some protection against breast cancer, but according to a new study published in the Archives of Internal Medicine, its cancer-fighting power may be more potent than anyone previously imagined. Researchers found that among women with a family history of the disease, those who had breastfed were 59 percent less likely to develop breast cancer as those who had not. The reduction in risk was similar whether the women nursed for a lifetime total of just three months or for more than three years and regardless of whether they supplemented their breast milk with other foods.

Thanks to a friend of mine, who is a strong supporter of breastfeeding and a breastfeeding mother to a two year old son (yes, you can breastfeed for as long as you want!), I have found other very informative articles about breastfeeding that I'd like to share with you. The first one is about the many health benefits that mom's get from breasfeeding and you can view it here. The second one is comparing breast milk to formula. It can be found here. Very informative.

Speaking of formula, did you know that infant formula is nearly a four billion dollar industry in the U.S.? Why is this? Most likely because women aren't being educated enough about the benefits of breastfeeding and give up way too soon when it doesn't go smoothly for them right away. We are a lazy nation after all . . . Well, here to help us all is a new documentary called Formula Fed America and you can visit their website for more information. Check out the little clip at the beginning as well. (No, I'm not getting paid to advertise this. I'm simply doing it because I think it's ridiculous that so many people are resorting to formula without any thought.)

At the end of the day, no one can tell a mom what she should do with her infant or how she should feed him/her. But before you make any decision, at least inform yourself of all the options out there. Who knows, you might just learn a thing or two that will benefit you and your family in more ways than you could ever imagine.

What Your Skin Colour May Be Telling You

Attractiveness Based Partly on Skin Color
By Jeanna Bryner, Senior Writer

When it comes to an attractive face, color can make all the difference, suggests a new study.

The research focused on facial skin color among Caucasians, finding a light, yellowish complexion looks the healthiest. The skin color could indicate a healthy diet of fruits and vegetables, whose pigments are known to change the skin's hue, researchers suggest.

(The researchers predict the results would hold for other ethnicities as well.)

"Effectively health and attractiveness are pretty much the same thing," study researcher Ian Stephen of the University of Bristol in England told LiveScience. He added that past research as well as some of his forthcoming research shows as much.

Other studies have shown that shape and symmetry of a person's face are also cues of attractiveness.

"Most previous work on faces has focused on the shape of the face or the texture of the skin, but one of the most variable characteristics of the face is skin color," Stephen said.

Stephen and his colleagues asked 54 Caucasian participants to change the skin color of about 50 male and female faces on a computer screen to make them look as healthy as possible. Hands down, the participants tended to increase the rosiness, yellowness and brightness of the skin.

Here's how the researchers think the health-coloring connection works: The preference for more golden or yellow-toned skin could be related to the carotenoid pigments from fruits and veggies. These plant pigments are considered antioxidants, as they protect cells from damage caused by so-called free radicals and are also thought to be important for the immune system.

As for skin color, Stephen notes that if someone were to eat just carrots for a stint, the person's skin color would certainly turn orange-ish. He doesn't recommend such a diet, of course.

And rosy coloring can be the result of skin flushed with blood and oxygen, suggesting a strong heart and lungs, the researchers say. For instance, smokers and diabetics and those with heart disease have fewer blood vessels in their skin, and so their skin would appear less rosy.

If you think you can ditch the rabbit-like meals and just head to a tanning bed, think again. The researchers found lighter skin was better.

"In the West we often think that sun tanning is the best way to improve the color of your skin," Stephen said. "But our research suggests that living a healthy lifestyle with a good diet might actually be better."

Another tip: Eating only fruits and veggies won't work either, so forget about nibbling your way to an attractive face.

"If you're starving yourself then you'll look unhealthy for other reasons," Stephen said. "I wouldn't suggest you eat nothing but salads, because you won't be getting enough calories and [would] lose a lot of weight, and that in itself doesn't look good. If you end up anemic you won't have the red component in your face."

The results would likely hold for other ethnicities as well, Stephen said. For instance, his past research has shown black South Africans tend to judge rosier faces as healthier. And forthcoming research suggests the same may hold for yellowness and lightness of facial skin.

The study, which will be published in the December issue of the International Journal of Primatology, was funded by the UK Biotechnology and Biological Sciences Research Council, the Economic and Social Research Council, and Unilever Research.

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What I found most interesting about this article is how the skin colour is connected with different health benefits (as bolded in the article). Personally, I've been blessed to have naturally gold-toned skin and I never gave it much thought as to how it could be connected to my overall health. I'm glad to know that it means that I have a lot of antioxidants fighting off the free radicals inside of me. It also explains why I never get sick, asides from the typical winter cold.

Forget tanning beds and baking yourself in the sun for hours and increasing your risk of skin cancer by tenfolds, just eat healthy instead! Get those fruits and veggies in there and you'll reap the benefits in more than one way!

Keep Those Toilet Lids Down!

I found a short article in my favourite magazine, Women's Health, that I wanted to share with everyone. Habits are hard to break, I understand, but once you read how disgusting this really is, you'll change this habit fast!

HARD TO SWALLOW

There are more than 3 million bacteria per square inch inside the average toilet bowl. When you flush, those bad boys get ejected into the air and land on everything in the room, including that innocent bystander otherwise known as your toothbrush. Can you say "ick"? Always close the lid before flushing, and store your toothbrush in a drawer, advises Donna M. Duberg, M.S., assistant professor of clinical laboratory science at St. Louis University.

There's also this article that I found about putting down the toilet seat before flushing which includes a more scientific viewpoint. It's a bit long but very informative!

So, think you can do something as simple as putting the toilet seat down before flushing? Oh and you can also apologize to your "nagging" girlfriend/wife/mother/etc. for always telling you to do so in the first place! Looks like they had a point, after all.

Health TV Shows

I rarely watch TV. I like to use my brain for better things, such as reading books/online or listening to music. Living with my sister, who is an avid TV viewer, has changed some things around. Whether it's for the best or not is another case. Reality TV anyone? Although it would be very me to watch The Biggest Loser for reality TV. Heh. As well, House happens to be my favourite show. Can one possibly fit anymore health into their life? Why yes, yes they can. With health TV shows! I have recently become addicted to two of them, which conveniently run one after the other for me . . . I live in Toronto but pick up Buffalo stations. Don't ask me how it works, it just does.

The first show is The Dr. Oz Show. His elf-like ears may be distracting at first but the crazy amount of knowledge this guy has to share with everyone is pretty amazing. He covers all the topics of health that you can imagine. My favourite part is when people ask him questions. There's always a random tidbit of information that you learn from those. As if I need to give my friends anymore random health knowledge . . . This show can be seen on CTV at 5 p.m for the Canadian folks. As for the U.S. viewers, click here to see local listings of the show.

The second show is The Doctors. If not for any other reason, you need to see this show for dreamy Dr. Travis Stork! He makes it hard to pay attention but this is another show full of health information about all sorts of topics under the sun. I've noticed that the format is very similar to Dr. Oz's show. So, who copied who? Not important. They both give very valuable information. Click here for local listings.

Also, make sure to check both of their websites for more information about some of the topics they have covered in the past. If you miss an important episode, you'll be sure to find some of the highlights in video on both of their websites so there's no excuse not to watch it!

Educate yourself and others! =)

Adding Years To Your Life

12 Surprising Signs You'll Live to 100

By Sandra Gordon, Prevention
What you're doing right, and how to do it better to stay healthy, happy, and strong for years to come

You're the life of the party.
Outgoing people are 50% less likely to develop dementia, according to a recent study of more than 500 men and women age 78 and older from the Karolinska Institutet in Sweden. Participants also described themselves as not easily stressed. Researchers speculate that their more resilient brains may be due to lower levels of cortisol — studies show that oversecretion of this "stress hormone" can inhibit brain cells' communication. Science-backed ways to cut cortisol levels: Meditate, sip black tea, or take a nap.

You run for 40 minutes a day.
Scientists in California found that middle-aged people who did just that — for a total of about 5 hours per week — lived longer and functioned better physically and cognitively as they got older; the researchers tracked runners and nonrunners for 21 years. "What surprised us is that the runners didn't just get less heart disease — they also developed fewer cases of cancer, neurologic diseases, and infections," says study author Eliza Chakravarty, MD, an assistant professor of medicine at Stanford University School of Medicine. "Aerobic exercise keeps the immune system young." If you don't like to run, even 20 minutes a day of any activity that leaves you breathless can boost your health, she says.

You like raspberries in your oatmeal.
Most Americans eat 14 to 17 g of fiber per day; add just 10 g and reduce your risk of dying from heart disease by 17%, according to a Netherlands study. Dietary fiber helps reduce total and LDL ("bad") cholesterol, improve insulin sensitivity, and boost weight loss. One easy fix: Top your oatmeal (½ cup dry has 4 g fiber) with 1 cup of raspberries (8 g) and you get 12 g of fiber in just one meal.

Try some of these other potent fiber-rich foods: ½ cup of 100% bran cereal (8.8 g), ½ cup of cooked lentils (7.8 g), ½ cup of cooked black beans (7.5 g), one medium sweet potato (4.8 g), one small pear (4.3 g).

You feel 13 years younger than you are.
That's what older people in good health said in a recent survey of more than 500 men and women age 70 and older. "Feeling youthful is linked to better health and a longer life," says researcher Jacqui Smith, PhD, professor of psychology at the University of Michigan. "It can improve optimism and motivation to overcome challenges, which helps reduce stress and boost your immune system and ultimately lowers your risk of disease."

You embrace techie trends.
Learn to Twitter or Skype to help keep brain cells young and healthy, says Sherri Snelling, senior director for Evercare (part of United-Healthcare), a group that sponsors an annual poll of US centenarians. Many of the oldest Americans send e-mails, Google lost friends, and even date online. Researchers say using the latest technology helps keep us not only mentally spry but socially engaged: "Stay connected to friends, family, and current events, and you feel vital and relevant," says Snelling.

You started menopause after age 52.
Studies show that naturally experiencing it later can mean an increased life span. One reason: "Women who go through menopause late have a much lower risk of heart disease," says Mary Jane Minkin, MD, clinical professor of obstetrics and gynecology at Yale University School of Medicine.

You make every calorie count.
Researchers in St. Louis reported that men and women who limited their daily calories to 1,400 to 2,000 (about 25% fewer calories than those who followed a typical 2,000-to 3,000-calorie Western diet) were literally young at heart — their hearts functioned like those of people 15 years younger. "It's about not just eating less but getting the most nutrition per calorie," says study author Luigi Fontana, MD, PhD, associate professor of medicine at Washington University School of Medicine. Study subjects stuck to vegetables, whole grains, fat-free milk, and lean meat and nixed white bread, soda, and candy. If you cut empty calories and eat more nutrient-rich foods, your health will improve, says Fontana. To find out how many calories you need to maintain a healthy weight, go to prevention.com/caloriecalculator.

You had a baby later in life.
If you got pregnant naturally after age 44, you're about 15% less likely to die during any year after age 50 than your friends who had their babies before age 40, reports a recent University of Utah study. "If your ovaries are healthy and you are capable of having children at that age, that's a marker that you have genes operating that will help you live longer," says lead researcher Ken R. Smith, PhD, professor of human development at the university.

Your pulse beats 15 times in 15 seconds.
That equates to 60 beats per minute — or how many times a healthy heart beats at rest. Most people have resting rates between 60 and 100 bpm, though the closer to the lower end of the spectrum, the healthier. A slower pulse means your heart doesn't have to work as hard and could last longer, says Leslie Cho, MD, director of the Women's Cardiovascular Center at the Cleveland Clinic. To get the healthiest heart rate, see "From the Heart Doc".

You don't snore.
Snoring is a major sign of obstructive sleep apnea, a disorder that causes you to stop breathing briefly because throat tissue collapses and blocks your airway. In severe cases, this can happen 60 to 70 times per hour. Sleep apnea can cause high blood pressure, memory problems, weight gain, and depression. An 18-year study found that people without OSA were 3 times more likely to live longer than those with severe apnea. If you snore and have excessive daytime drowsiness or mood changes, talk with your doctor about a referral to a sleep center.

Click here for 14 more signs you'll live longer than you think.

You have a (relatively) flat belly after menopause.
Women who are too round in the middle are 20% more likely to die sooner (even if their body mass index is normal), according to a National Institute on Aging study. At midlife, it takes more effort to keep waists trim because shifting hormones cause most extra weight to settle in the middle. If your waist measures 35 inches or more (for men, 40 inches or more), take these steps:

1. Work two or three 20-minute strength-training sessions into your weekly exercise regimen to preserve lean muscle mass and rev metabolism.

2. Eat a daily serving of omega-3s to help combat inflammation and seven daily servings of fruits and vegetables, loaded with disease-fighting antioxidants.

3. Get 25% of your daily calories from healthy fats — such as monounsaturated fatty acids — which protect your heart and may help you store less fat in your belly (for a 1,600-calorie diet, that's 44 g).

You get your blood tested for vitamin D levels.
For optimal disease protection, we need at least 30 nanograms of vitamin D per milliliter of blood, reports a study in the Archives of Internal Medicine. Nearly 80% of Americans have less than that. Vitamin D not only helps bones ward off osteoporosis but may also reduce your risk of cancer, heart disease, and infection, says lead researcher Adit A. Ginde, MD, MPH, an assistant professor of surgery at the University of Colorado Denver School of Medicine. If needed, you can take a daily supplement to get your numbers up. Doctors can measure your levels with a simple blood test, but periodic monitoring may be necessary — vitamin D turns toxic at 100 to 150 ng/mL.

More Longevity Signs
Discover the "Longevity Zones" — places around the world with the highest rates of 100-year-old-plus residents. Adopt their habits, and you may add years to your life and life to your years.

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I thought this was really interesting. It applies more to women than men but there are some things in here that both can learn from and continue/start following. Do any of these apply to you?

The Benefits Of Quitting Smoking Occur Faster Than You Think!

The Health Benefits of Giving Up Smoking

It is never too late to give up smoking. The sooner you can free your body from the constant punishment of smoking then the sooner it can recover from years of abuse. The body has amazing recuperative powers. Once you stop smoking, your body will show some immediate improvement as it adjusts to no longer having to accommodate smoking and its effects. The longer you have smoked, the more the body will have to overcome to return to a more natural, healthier state.

To give you a better idea of how your system gradually recovers from smoking, the American Cancer Society has outlined these changes in a timeline. While the timeline may be different for different people, just as some people are naturally healthier to begin with, the fact remains that your body will be better off once you quit smoking.

Only 20 minutes after your very last cigarette your body will begin to return to normal. Both your blood pressure and your pulse rate will have stabilised at a more natural level. As your circulation improves, the temperature in your hands and feet increases to a normal level as the arteries recover.

About 8 hours after you have stopped smoking, the carbon monoxide level in your blood drops as the amount of oxygen carried throughout the body increases. Smoking hinders both brain and muscle functions by reducing the amount of oxygen available to inadequate levels. The levels of carbon monoxide will now be reduced to a level about 50% of what they used to be when you smoked. Another benefit, probably more noticeable to people other than the ex-smoker themselves, is that "smoker's breath" becomes less pronounced.

After 24 hours you begin to see some of the long-term benefits. Not only is your body now functioning more efficiently, the chances of enjoying your improved health are also increased. Not smoking for a day is all it takes to reduce your statistical chances of suffering a heart attack and improve your chances of surviving one. It also takes about 24 hours for the last of the extra carbon monoxide from smoking to be eliminated from your body.

About 48 hours after you have stopped smoking you will probably notice that your senses of taste and smell have become much keener compared to their previously dulled state. Excess mucus and toxic debris that has collected over time will begin to be cleared from the lungs. Although there will initially be an increase in the amount of mucus dislodged from the lungs, breathing will gradually become easier. Amazingly, those nerve endings that were damaged by the smoking habit will begin to regenerate once you quit.

After 72 hours of not smoking, your bronchial tubes become more relaxed and less constricted, making it easier to breathe. The risk of thrombosis is reduced as the blood's clotting agents return to normal.

Some 2 weeks to 3 months into the non-smoking recovery your lung capacity will have increased by up to 30%. In combination with improved circulation, this means that you will find it easier to engage in physical exercise.

In a period from 1 month to 9 months after you have ceased smoking many of the noticeable adverse symptoms of smoking will have improved. You will experience less coughing, wheezing, sinus congestion and shortness of breath. The fatigue associated with these symptoms will decrease as your overall energy levels continue to rise. As the microscopic, hairlike cilia regrow, they increase the lung's ability to purify the air by once again filtering out impurities and clearing mucus. This also reduces the chances of developing an infection, especially in the sinuses.

One year without smoking will mean that the excess risk of coronary heart disease is now approximately half that of a smoker. After 2 years the risk of a heart attack drops to a more normal level.

After 5 years of staying smoke-free the average smoker who smoked one pack of cigarettes a day will have decreased their lung cancer death rate by almost a half. The risk of developing cancer of the mouth, throat or oesophagus will now be half that of a smoker. Abstaining from smoking for between 5 to 15 years will mean that you have reduced your risk of having a stroke to the equivalent of a non-smoker.

Approximately 10 years after you stopped smoking, your lung cancer death rate will now be equivalent to that of a non-smoker. The risk of developing other cancers, such as cancer of the kidneys, pancreas or bladder, is decreased. Healthy cells gradually replace pre-cancerous cells in the body.

After you have refrained from smoking for 15 years, your risk of developing coronary heart disease will be the same as that of a life-long non-smoker.

These are only some of the physical improvements that you will experience when you quit smoking. Obviously, the longer and heavier your smoking habit was, the longer it will take for your body to recover. This does not even touch on the social, psychological, and emotional positives that come for giving up smoking. Quitting smoking at any time in one's life is beneficial. Some people wait until they are ordered to do so by their doctor or surgeon but even the recuperative capacity of the body has its limits. You are much better advised to quit smoking before you develop any serious health problems. Generally speaking, giving up smoking makes your body healthier and increases the chances that you will stay that way.

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A friend of mine showed me this today and I thought I'd share it with the rest of you. I know that smokers constantly hear/are told about the health benefits of quitting smoking (blah, blah, blah, right?) but this is a new and very interesting way of looking at just how quickly you start reaping the benefits! So what are you waiting for?