Mental Health Benefits of Exercise

Many people do a lot of exercise or hit the gym to build muscles, losing weight and improving cardiovascular health, but exercising has above-the-neck advantages, too. Exercising provides some important mental benefits and boost brain functions. They are below:

Reduce stress: One of the most common mental health benefits of exercise is relief from stress. Working up can help reduce physical and mental stress. Exercise also focuses on concentrations of norepinephrine that regulate the brain’s response to anxiety.

Sharpen memory: Regular exercise sharpens the brain memory and increase the ability to learn new things. Physical activity increases cell production in the hippocampus, who are responsible for memory and learning.

Prevent cognitive decline: Regular exercise and physical activity prevent brain against cognitive decline that begins in an old age, especially after 40. Exercise improves the brain chemicals and prevent degeneration of the hippocampus.

Boost happy chemicals: Exercise produces endorphins, which develop the feelings of happiness. It also helps in treating depression or anxiety. In addition, it boosts our overall mood, physical and mental energy, and enhances well-being.

Improve self-confidence: Physical activity can improve self-esteem and enhance positive self-confidence. Regardless of age, gender, weight or size, exercise can rapidly raise a person’s insight of his or her attraction, which is, self-worth.

Help control addiction: The brain produces a reward chemical known as dopamine, in response to any form of pleasure, be that physical activity, alcohol, or food. Unluckily, some people get addicted to dopamine. Exercise helps in addiction recovery.

Increase relaxation: A moderate exercise can be equivalent to a sleeping pill, even for the people suffering from insomnia. Physical activity increases the body’s temperature and helps in increasing relaxation.

Exercise pumps blood to the brain, which makes us think more clearly. Ultimately, it’s exercise that matters in order to keep your brain and body fit. Remember, consistency is the key. So make a plan for your exercise, which you can stick to for the days to come.

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Fatal or Non-Fatal Drowning

Does your child go swimming? Do you watch your kids while they swim? Almost all of us do, however are you aware that the life of the child could be under threat, even after they’ve come out of the water?

According to Barbara Byers of Canada’s Lifesaving Society,

“A child could die 24 hours later after they have been in the water”. 

Especially with the kids who suffer from inhaling and coughing up water. Their life could be in danger as the water can affect the lungs and can lead to the increase in fluid build-up. Any excess accumulation of water can block the air entering into the lungs. This could lead to the death of the child.

Some people call this kind of death as dry or secondary drowning, but the World Health Organization, named it as fatal or non-fatal drowning since 2005. The documented evidence of this kind of fatal or non-fatal drowning occurred in South Carolina was with a ten-year old boy. The boy went for a trip to the pool, soiled himself and had taken a bath at home on return. After the bath, he went to take a nap and was found dead in his sleep. The medical reports revealed that the cause of death was excess water in the lungs.

According to Lifesaving Society, 

“Children under 10, but primarily those under five, are most at-risk. It is highly recommended that parents should watch out their kids once they are out of water. They need to look for certain signs, such as persistent coughing, chest discomfort and difficulty in breathing, etc. to avoid such incidents.”

Prevention is always better than the cure. Parents need to take certain measures before sending their kids under water. Anything bad can be happened within seconds. Don’t leave your kids unattended in the water. As per Shelley Dalke, Director of Swimming and Water Safety for the Canadian Red Cross, “Don’t assume because a child can swim they need less supervision. Things can happen”.

This study by the Lifesaving Society created an awareness among parents, that water can be a silent killer, even after the child is out of water. It’s better to educate their children also to call for help in case they feel any of the above-mentioned symptoms.

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Diabetes Surgery: A New trend to an Old Disease

Diabetes is a serious disease which can influence the entire body and can reduce life expectancy. There is no treatment for diabetes, thereby, International diabetes organizations are recommending weight-loss surgery as a routine treatment to cure diabetes and obesity. According to Diabetes Association, 

“Obesity and Type 2 diabetes are a deadly pair, and numerous studies show stomach-shrinking operations can dramatically improve diabetes”.

The recommendations were also supported by the International Diabetes Federation, the American Diabetes Association and 43 other health groups as this may improve the sugar level of patients drastically. It is also said that people who undergo Bariatric surgery, have shown positive results. Some of them were able to control the diabetes, and some even reached to the normal level, that too without the help of any medicine.

According to American Diabetes Association, about 26 million Americans are suffering from diabetes, mostly the type 2 in which the body is not able to produce insulin. This even can lead to stroke, heart attack, amputation and kidney failure.

Some people can control the disease with medication, strict diet and exercise. The people who are unable to control diabetes can go for Bariatric or weight-loss surgery. The eligibility criteria to undergo the surgery is calculated by measuring patients’ body mass index (BMI). The patients with BMI 40 or higher are qualified to undergo surgery. Also, the guidelines say, that patients with BMI 30 can also be considered for surgery, in case they are unable to control sugar despite regular care.

The weight-loss or Bariatric surgery has proven successful in treating diabetes. Moreover, the surgery also helps people to lose weight, reduce inches and control blood sugar level by affecting gut bacteria, body hormones, and other substances. Also, the risk of death or serious side-effects from surgery is small and comparable to gallbladder operations or hysterectomies, said Dr. Francesco Rubino, chair of metabolic and Bariatric surgery at King’s College London.

However, the medical and economic burden of this surgery is huge. The cost involved with diabetes surgery is between $20,000 to $25,000. The insurance claim is there, but limit under certain guidelines. Also, its implementation needs immense rethinking of diabetes treatments aim and strategies.

Shaw Academy, a Dublin based professional institute providing online professional and higher education. Shaw Academy is flexible, transparent, reasonable and cost effective. You can also read Shaw Academy Reviews online on their Facebook page.

Best Sources of Protein

Protein is an essential core macronutrient required by our body. It regulates multiple function in our body, including building and repairing cells, tissue and muscle. Protein also helps in producing hormones, enzymes, and other body chemicals. It is considered as an important building block for bones, skin, blood and muscles.

Proteins are made up of 20 different amino acids. Of these, 8 are essentials and can be obtained from food. Below are the 5 top foods to get the protein fix:

Milk: Milk and milk products are good source of protein. Milk contains 2 types of protein: whey and casein. According to science-based rating scales, both are high-quality proteins and contains all required amino acids in sufficient amount needed by our body.

Eggs: Eggs are inexpensive, easy and solid packed with protein. A medium egg contains around 6 – 7 g of protein. Of this protein, half is contained in the egg white and half in the egg yolk. An omelette or a boiled egg is a good way to start the day as it is light and keeps you active entire day.

Fruits and Vegetables: Many fruits and vegetables are the best sources of protein. They are also low in fat and rich in fiber. Avocado, Broccoli, Spinach, Beans, Soybeans, Lentils, etc. are some of the vegetables that supply a good amount of protein in the body.

Fish and Seafood: Fish and seafood are the richest sources of protein and are usually low in fat. They also help in supplying minerals and heart-healthy omega-3 fatty acids to our body. A fish contains high protein content, ranging between 26 g – 30 g per 100 g serving.

Pistachio Nuts: Pistachios are small, but contains a powerful protein punch. They are also good for our heart, nervous system, eyes and skin. Around 50 pistachio gives 5.94 g of protein to our body.

These were the top 5 best sources of proteins. Although you can also include oats, chicken, peanuts, yoghurt, sprouts, and much more to your diet to fulfill the requirement of protein. The importance of eating enough protein cannot be exaggerated. Protein is the most needed nutrients required by our body, which also helps in maintaining the body weight and staying fit.

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Social Anxiety

Social anxiety is the fear of communicating with other people that brings the feeling of nervousness and self-consciousness. A person with social anxiety disorder is always having the fear of being negatively judged, humiliated, and feeling inferior, depressed and even embarrassed.

Today social anxiety is a much more common problem. Millions of people are suffering from this traumatic and devastating condition. According to epidemiological studies,

“Social anxiety disorder is the third largest psychological disorder in the United States, after alcoholism and depression. Also, it is estimated that about 15 million American adults have this disorder”

Social anxiety has both genetic and environmental reasons. If any family member is suffering from it, there are chances that the offspring will learn that anxious behaviour. According to scientists, Serotonin, a brain chemical, may play a main role when the brain levels are not perfect or if the patient is extremely emotional. Yet, this statement has no grounds.

Social anxiety disorder can be easily visible in people. People suffering from it usually feel emotional distress. Few of its symptoms are:

• Avoiding situations or considerable fear of being in situations with strangers
• Afraid of being teased and fear of meeting people
• Panic attacks
• Abdominal pain
• Avoiding eye contact, blushing, clammy hands
• Children with social anxiety may cry, cling to parents, have tantrums
• Confusion, crying, shaky voice, excessive sweating
• Difficulty in talking
• Excessive sweating, etc.

Cognitive Behavioral Therapy (CBT), is the most effective treatment for this disorder. CBT is a talking therapy that can help you solve your problems by changing the way to think and behave. It helps you avoid a situation which causes you anxiety. Medicines, such as Effexor XR Oral, Zoloft Oral, Sertraline Oral, etc. are often used to treat social anxiety disorder. Counselling and relaxation techniques, like muscle relaxation, deep breathing and visualization may also help a person deal with this disorder.

Social anxiety disorder is definitely treatable. Although it may take some time, counselling, medication or psychotherapy can help you begin to feel more confident in social situations.

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Neuromuscular Warm-ups Prevents Sports Injury

A warm-up is a kind of light cardiovascular exercise that help your body prepare itself for any physical activity, sports and exercise, thereby reducing the chance of injury. In sports, warm-ups are most important as this will keep body muscles warm and allow them to function properly. You must have seen in various sports, such as cricket, football, soccer, etc. where players jog, jump and stretch in the mid of a game.

Warm-ups are important before any physical activity. But, what kind of warm-ups can show good and fast results? According to a study conducted by researchers of the University of Calgary in the faculty of kinesiology, ‘Neuromuscular training’ has shown quick result in reducing sports injuries.

Neuromuscular exercise is related to body’s nerves and muscles, utilized to increase body velocity and speed of movement, which helps in the development of strength.

The study involved two groups of young soccer players. First group used normal standard warm-up, like aerobics and stretching. The second group tried neuromuscular training that includes change of direction, landing, balancing and jumping skills as well as agility and technical training.

The second group found neuromuscular warm-ups much effective and easy to do than static warm-ups.

The research further revealed, the group that did neuromuscular warm-ups had approximately 40 percent less chances of getting injuries, mainly to knees and ankle area. This represents a huge savings in terms of dollars and cents for the sports healthcare system.

As per Carolyn Emery, a researcher and professor at the University of Calgary Kinesiology, “We looked at the cost savings associated with reducing the risk of injuries and we demonstrated a cost savings of over $2.7 million in youth soccer players alone in this province”.

The researchers at the University of Calgary are now looking for more advanced warm-up techniques to be included in other sports as well.

In conclusion, neuromuscular exercise, may change the method of warm-ups adopted by physical trainers. In the highly competitive global sporting scenario, neuromuscular exercise can help in saving huge money and reduce the risk of career threatening injury.

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How to Gain Muscle

Are you desperately trying to build or gain muscle? Are you hitting the weights very hard? If yes, there are plenty of ways in which you can achieve your aim easily and faster. There are a lot of exercise and modalities that will help your muscles grow bigger.

Below are the best tips to gain muscle faster in the smallest time frame:

Know your calorie requirement: Calorie intake in most important while building muscles. It depends upon your age, body weight and lifestyle. To know the calorie need of your body, just multiply your current weight to 20. For example, if you weigh 140 pounds, that’s 140 x20 = 2800 calories per day is your body’s calorie requirement.

Lift progressively: Get stronger and bigger by lifting more weight. Progressive lifting ensures that your muscles don’t get smug and stop growing. Keep on adding about 10 pounds of weight every week to get used to lift heavy loads.

Do partial lifts: Reverse band lifts are recommended, if you really want to gain muscles fast. Reverse the load progression and lift more weight by doing a 3rd set first and then second and first set.

Take supplements: Supplements acts like a helper in muscle building. Also, they fill the nutritional gaps required to build muscles. Include supplements, such as whey protein powder, casein protein, creatine, branched-chain amino acids and glutamine in your daily diet. They help in building, repairing and strengthening muscle tissue.

Drink enough water: Sufficient water intake is very important to build muscle at an optimum rate. To know the water intake requirement of your body, just follow this formula: Body weight in lbs X 0.6 = water intake in ounces.

Big muscle group: To build muscles faster, include big muscle group training into your exercise process. The largest muscle groups are the chest, legs and back. Ensure you do these muscle groups at least once in a week.

Building muscles fast is very challenging, but that doesn’t mean it’s complicated. Gaining muscle is a time taking process. Even when you are doing everything in a right direction, you can gain only 5 – 10 pounds of muscle annually. Following above-mentioned tips will definitely help you to gain good, strong and long lasting muscles in the shortest possible time frame.

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Heart Healthy Diet

Are you aware that a healthy diet can prevent the risk of heart disease and strokes by 80%! According to Carol Dombrow, a registered dietitian with the Heart and Stroke Foundation, “A healthy balanced diet is no. 1 nutrition recommendation for people who are at risk of heart disease or already have heart disease”. By knowing which food groups are good for your heart, you can easily prevent or manage the cholesterol level and high blood pressure of your body.

Selecting food to take care of your heart is very easy. It just requires a little bit of meal planning and efforts to prepare the food. You just need to focus on minimally processed diet, including whole grains, fruits & vegetable, lean meat and low fat dairy products. Carol Dombrow, has shared a specially designed eating plan to reduce the risk of cardiovascular disease.

For breakfast, she has recommended fresh chopped fruits like apple, orange or papaya along with muesli and yogurt. It helps in providing a lot of protein, fat and fibre to our body. As per Carol, vegetables with creamy sauces, frozen fruit with sugar added, canned fruit juices and fried or breaded vegetables, should be avoided.

Lunch should be full of nourishing ingredients, which includes a lot of protein and fat. Having cheese, whole grain crackers and a plate of veggies and fruit would be very simple, but adds a lot of nutrition.

She has also suggested consuming low calorie cheese including, vitamin A, D & B12, riboflavin and calcium. In addition, she recommended limiting sodium as excess of it can lead to high blood pressure.

According to The Food and Drug Administration, people with heart disease and high blood pressure should cut down salt consumption to 1500 mg from 2300 mg on per day basis.

In the evening, having snacks like roasted almonds and fruits is advised as they provide calcium, vitamin C and protein to our body. As per Carol, “having nuts for about four times a week can reduce the risk of cardiovascular disease by 37%”.

For dinner, a home-cooked meal is recommended. We should include, green salad, baked chicken thighs, mixed grains and snap beans in our dinner. Moreover, Mussels, which are the best source of Vitamin B12, Iron and Omega 3, must be included.

These were some simple and important food recommendations to prevent heart disease and strokes from a Canadian Dietician. Developing these food habits will, surely, make you stay fit, healthy and live longer.

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Failure to Thrive

You must have noticed, most of the kids grow fast and gain weight within the initial years. However, in some cases kids don’t grow according to the expected standards. When this happens, it's called "failure to thrive." Failure to thrive refers to kids whose current weight is much lower than that of other kids of similar age group.

Children who fail to thrive have very little growth rate as compared to other kids of the same age. They look slimmer, shorter or smaller. Failure to Thrive is self-treatable, if recognized on time. It is very important for all of us to know about its symptoms. Symptoms of failure to thrive include:

• Growth rate of the child slowed or stopped
• Child weight is 20% lower below the ideal weight for their height
• Body weight, height and head circumference do not meet the standard growth rate

This condition, mostly found in infants and toddlers, which is an important time of physical and mental growth. There are many causes of failure to thrive, such as eating problem, illness, hormonal problem, metabolism disorder, low birth rate, etc. It is very important for parents to get it diagnosed from the doctor and get a child back into a healthy growth pattern.

Children who have failure to thrive can be treated at home. In order to reduce this, parents need to take certain serious steps. The best way to prevent this is to eat a balanced diet. A diet, which is full of vitamins, minerals, carbohydrates, proteins, fats and water is considered to be a balanced diet. Other treatment includes primary care from pediatrician and occupational therapy.

Children with extreme failure to thrive might need some dietary supplements, but don’t give these to your child without consulting your doctor.

Hence, with this piece of information, we need to understand that it’s extremely important, now-a-days, to educate parents about this health problem, to ensure child’s well-being. Inclusion of enough nutritious food in your kids' diet, can help in reducing the risk of this disease and help in their normal body growth.

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Why Choose Homemade Baby Food?

All parents want their babies to grow up healthy. Good nutrition is very important for babies, especially in their first year for proper body growth and development. As parents, we put a lot of thought into baby food. Some prefer jar food over homemade food because it’s already ready and portable. It may be easy for you to buy processed baby food, but have you ever thought how much nutritional value it is adding to your baby’s diet?

According to the holistic nutritionist Jill Hillhouse, commercial baby foods have less nutrients and more calories when compared to homemade foods. Moreover, readymade food contains additives like potato, tapioca starch and other preservatives that you might don't want your baby to eat.

The study further revealed various reasons for choosing homemade baby food, like:

• It’s more cost-effective than jar foods

• Homemade food is free of preservatives

• We can choose our own variety of ingredients to be included

• Babies develop the habit of eating the same food as the rest of the family. We can make them eat everything in a puree form.

Child specialists also recommend food including pureed vegetables, fruits and integrating meats into the baby’s diet while they are aged six to nine months. Eggplant, fennel, hummus, quinoa, pak choi and hummus are suggestions for babies who are nearing twelve months.

Jill Hillhouse also suggested organic produce for babies because it’s free from pesticides and other contaminants in foods. Organic foods don’t contain any artificial colors, flavors or preservatives and is good for baby’s nutrition. Feeding your baby organic baby food may also decrease their exposure to harmful chemical substances.

Remember that a nutritious diet containing vitamins, minerals and antioxidants is very important for your baby. Food in one group cannot be substituted for another. Always give your baby a wide array of nutritious food.

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Teen Bodybuilding

Today, more and more teenagers are entering into the world of bodybuilding. They are more fascinated towards building muscles and showing off a strong physique. However, it’s not that easy. Teenagers may face some difficulties and challenges as everyone has a different body. Some are too skinny, while some are overweight. Your body has grown in height, but not in muscularity. So, it’s very important to know the various factors before hitting the gym. Below are the few tips, which you need to consider before entering into the world of bodybuilding.

Nutrition and Diet Plan: Nutrition has everything to do with health. No matter you are building muscles or losing weight. One of the key for successful bodybuilding is nutrition and proper diet. Without this, your dream of achieving good muscle mass, will never be fulfilled. You should include quality nutrients in your diet, such as carbohydrates for energy, proteins for repairing muscle tissues, fats for building hormones and water. It’s better to get a diet plan made by some professional instructor to be a more successful bodybuilder.

Workout Plan: Bodybuilding in a scientific way is very essential. For anyone who is looking to pack on some muscle mass, it’s important to know the right training method. Make a workout plan according to your body’s fitness level. Don’t lift too much weight in the beginning as it could put you in a dangerous situation. Also, take a good training for muscle hypertrophy and strength.

Supplements: Don’t be a victim of taking supplements at an early stage of bodybuilding. A sound workout and good nutrition program followed by a regular protein powder is enough. After 6-7 months of continuous work out, start taking supplements to increase the body mass and to gain strength. It’s important to be aware that the products you choose should be FDA (Food and Drug Administration) approved and if taken in a wrong manner can harm the body. Hence, it’s very important to take them under the guidance of a trainer.

These were a few simple tips for teenagers to start bodybuilding. If you are serious about lifting muscle mass and want to see better results, then start taking it from some professional trainer. Doing so, will make your entry into bodybuilding as a teenager much easier than it would have been otherwise.

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