Daily drinkers have lower rates of depression and cognitive decline
Coffee and tea may do more than just jolt you awake—they could also help keep your brain healthy, according to a slew of recent studies. Researchers have linked these beverages with protection from depression, Alzheimer's disease and Parkinson's disease.
Gyms have built their business model around us not showing up. Gyms have way more members than they can actually accommodate. Low-priced gyms are the most extreme example of this. Planet Fitness, which charges between $10 and $20 per month, has, on average, 6,500 members per gym. Most of its gyms can hold around 300 people. Planet Fitness can do this because it knows that members won't show up. After all, if everyone who had a gym membership showed up at the gym, it would be Thunderdome. If you are not going to the gym, you are actually the gym's best custom
Everyone wants to start the new year off on the right foot. But, as many of us know all too well, the best New Year's intentions to get fit, lose weight, eat more nutritiously, stress less and save more money can easily fall to the wayside. (And often do, considering only about 8 percent of people successfully achieve their resolutions, according to University of Scranton Research, Forbes reported.)
However, it could be that the reason all your other resolutions are failing -- and the reason you're having trouble making sound food choices or keeping weight off to begin with -- is you're ignoring a simple yet powerful component of total health: sleep.
As I noted in my last post about how I work with my clients to build them an unbreakable body, one that has gorgeous movement-quality, and is free from aches & pains, I noted that I look at them through a different fitness lens – one that puts body durability, mobility, and foundational strength in each of 6 key pillars of the body at the forefront.
The 6-pillars are simply a way to look at your body and ensure you have critical areas for movement quality locked down. Mobility & strength work can get complex really quickly if you let it – analysis paralysis can take down the best of us. If you use this 6-pillars model, much like if you follow Robb’s basic guidelines for diet & lifestyle, it gets pretty easy pretty quickly. To review, the 6 pillars are: strong feet strong glutes hip stability strong core postural strength scapular stability
Perpetual optimists claim that their cheery dispositions bring them better health. It turns out that theory is not all in their heads: There is real scientific evidence to support a positive attitude protectin...
Maybe you're convinced you shouldn't lift weights because you prefer not looking like The Hulk. Maybe you figure you just wouldn't like it, since you're not one of those CrossFit types.
We hate to be confrontational about it, but frankly, you're wrong. Despite a prevalent allegiance to cardio machines for things like weight loss and overall health, strength training not only builds muscle but can prevent disease, improve mood and -- really! -- help you lose weight.
Here are 13 smart reasons to include a little work with the weights into your fitness repertoire.
"Adverse effects from not drinking enough water include digestive, skin, bladder and kidney problems, fatigue, and even headaches. We need water as much as the air we breathe in! Keeping your body hydrated is not a joke.
Did you know that dehydration actually sets in just before you start feeling thirsty? Sipping water throughout the day is the best way to handle it. Always have a bottle or a glass of water handy! If you’re not a morning person, having two glasses of water right after you wake up will boost up your blood pressure to normal levels, and it’s way healthier than having your first coffee on an empty stomach.
Many of us believe that merely drinking fluids like sweetened juices, soda or tea will hydrate you as well as water does. This is not true. It’s actually the opposite! To deal with the excess sugar and salt you are taking in your body wastes immense amounts of precious water just to clean it out from your system. And if you love your coffee, make sure to drink one extra glass of water for every cup you have."...
Great writers don't always offer the words of undiluted inspiration we'd like; their keen insight and penchant for honesty about the human condition produces observations about our weakness, our sins or about how painful history can shadow our future...
"Why is sleep important to you? An estimated 35 percent of U.S. adults report less than seven hours of sleep during a typical 24 hour period. Sleepiness resulting from insufficient sleep, irregular sleep schedules, or poor quality sleep is a cause of motor vehicle crashes, occupational errors with hazardous outcomes, and difficulty performing daily tasks. Sleep and wakefulness disorders affect an estimated 15-20 percent of US adults who are more likely to suffer from chronic disorders including depression, substance abuse, hypertension, diabetes, cancer, stroke, and all-cause mortality. Resilience to stress, emotional regulation, and inter-personal relationships are impaired by sleep deficiency. Recent findings suggest that investing in sleep health contributes to maintaining brain health, and ultimately protecting cognitive functions necessary for aging-in-place. Recognizing and addressing sleep health issues presents opportunities for enhancing public health, and improving the well-being of all people.
Societal and health consequences of insufficient sleep are explored in “Sleepless in America” produced by National Geographic Channel in collaboration with The National Institutes of Health. The documentary explains how research is changing our perception of sleep, sleepiness, and its importance to health. The idea of “sleep” as a period when the brain simply shuts down has been replaced by an increasingly sophisticated understanding of how the rhythm of sleep and wakefulness is necessary for the biological function in every organ. Not only does this daily “circadian” rhythm play an important role in learning and the filtering of memories in brain, but it also serves to regulate the energy level of most all cells. Shortages of cellular energy eventually wear down natural defenses through oxidative stress and abnormalities in protein processing increasing the risk of disease. Another NIH-funded study helped show that during sleep, a byproduct known as amyloid beta is cleared from the brain at a faster rate than when a person is awake. Amyloid beta has been connected to Alzheimer’s disease."...
Before using anti-depressants to treat social anxiety, talking therapies provide increased benefits, according to a new research appearing in The Lancet Psychiatry.
Examination of more than 100 trials performed at Oxford University, University College London and John Hopkins University revealed that people suffering from social anxiety to the extent it affected their day-to-day functioning did much better when had access to counseling than when medication was administered to manage their symptoms. The study involved 13,164 participants, with approximately 75 percent receiving medication or a placebo pill, while 25 percents received counseling.
Let’s start with this distinction: We can have a mindful state of being, and a mindful trait of being. A state is in the moment. A trait is a habitual and repeated way of being over time and over various situations. We intentionally carry out a mindfulness practice—like walking meditation or mindfulness of the breath—to create, on purpose, and repeatedly, an intentional state of taking in what is, without judgment, and with presence to whatever arises. That’s called a mindful awareness practice, or what we call a “MAP” at our UCLA center. MAPs come in many varieties, from yoga and tai’ chi as moving forms of MAPs, to sitting forms such as mindfulness meditation.
For myself, each morning I try to do (or intend to do, it doesn’t always work out that way!) a comprehensive practice that is called the Wheel of Awareness. This WoA practice was created to integrate consciousness as it differentiates and then links a wide array of elements of being aware. Within the metaphoric hub is the sense of knowing; within the rim is that which is known—such as the first five senses, the sixth sense of the sensations from the interior of the body, the seventh sense of our mental life of emotions and thoughts, and even an eighth sense of our relations to people and the planet. Moving a spoke of attention from hub to rim around the various elements of the rim enables hub and rim to be differentiated and then linked. This is how consciousness can be integrated.
Self-compassion involves becoming aware of the presence of suffering in our bodies, emotions, thoughts, and actions—and then taking steps to diminish the suffering.
Benefits of Self-Compassion
Research indicates that cultivating self-compassion can contribute to beneficial physical, emotional-mental, and interpersonal changes, such as:
Modulates hormonal functioning, especially of oxytocin and cortisolReduces the intensity and frequency of negative and chronic stress reactionsCopes with difficult emotional experiencesModerates depression and anxietyIncreases emotional well beingMitigates negative thinking, including ruminationImproves interpersonal relationshipsEnhances patience, generosity, gratitude, acceptance, humility, openness, and gentleness
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