3 Amazing Things your muscles Do

1. They mop up blood fats.

  • Your muscles have special enzymes that break down unhealthy fats in your blood-stream called triglycerides so they don’t damages your arteries, says Marc Hamilton, Ph.D. Director of The Texas Obesity Research Center at the University of Houston.
  • Sitting for long periods of time shuts down these enzymes activity by up to 90% .
  • Experts recommended that you take an active break from sitting at least every 30 minutes.


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Hold The Honey

Honey has long been a golden child of sweeteners, touted as an all-natural, antioxidant-rich alternative to sugar. The less-than-sweet truth: it may not be any better for you than high-fructose corn syrup and cane sugar, new research suggests. People’s blood sugar, insulin, body weight, cholesterol and blood pressure responded the same way to all three substances in a recent study partially funded by the honey industry and published in The Journal of Nutrition. “We thought that honey would result in improvement to glycemic and insulin sensitivity, compared with the other two sweetener , but it defied our hypothesis”, says lead author Susan Raatz; PhD. a research nutritionist at he USDA. Lesson learned yet again: Sugar is sugar, so don’t eat a lot of it,no matter what the source.

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Om For The Holidays. Breathe For…..

More Calm

Breathing through your left nostril can slow your heart rate and and lower your blood pressure. Repeat the instruction for “More Energy” breathing, but do it on the opposite side (close your right nostril;breathe through your left). You can also try a different method called alternate-nostril breathing, describe below. It requieres a bit more coordination but pays off in serenity.

Try It
Sit tall, close your left nostril with a finger or thumb, and inhale once slowly though the right one. Then open the left nostril, close the right , and exhale through the left. Inhale through the left, close that nostril, and exhale through the right. Continue to alternate for at least five rounds.

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Om For The Holidays. Breathe For….

Breathe For More Energy

When you’re fighting sluggishness or need to feel alert, inhale through the nose instead of the mouth. And breathing through the right nostril stimulates blood and oxygen flow to the left side of the brain, which can awaken the brain’s verbal and critical-thinking centers, says Fiona Gupta, M.D., a neurologist at the Movement Disorders Center of Hackensack University Medical Center.

Doing it for just a minute or two can give you the shot of energy you need.

Try It

Sit in a chair. With the left hand, place a finger or thumb gently on your left nostril. Close your eyes; breath through your right nostril. Inhale as you count on 5, then exhale as you count to 5. When you inhale, focus on drawing the breath first into your chest, then into your rib area,and finally into your lower belly. Reverse this pattern as you exhale.

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Ward Off Germs

Eat Yogurt for Breakfast

The same live cultures that help ease digestive distress can help stave off a cold, says Dr. Phillips, who wrote The Exhaustion Breakthrough.

A 2011 study backs this up: Scientist found that people who consumed probiotics via supplements or fermented foods (think yogurt, kefir and kimchi) had 12 percent fewer upper respiratory infections.

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Foods Can Boost Your Mood

“In my opinion, food is one of the most powerful weapons we have in our arsenal when it comes to fighting depression”, says Dr. Ramsey, co-author of The Happiness Diet. A study published in June backs him up: Researchers found that higher consumption of fiber, whole grains and produce had protective effects -while a diet packed with added sugars and refined grains was associate with increased risk , Dr. Ramsey’s five suggestions for your grocery list :
Leafy Greens
Try to eat at least one serving a day, urges Dr. Ramsey. Veggies like kale, spinach and Swiss chard are rich in folate, which is critical for making serotonin and dopamine.
Women who ate fish at lest twice a week had a 25 percent lower risk of depression than those who consumed fish less often, according to a 2014 Australian study. Shellfish count, too. says Dr. Ramsey.
Beans can help improve mood, says Dr. Ramsey, because their prebiotic fiber feeds the beneficial bacteria in our intestines, which play a role in regulating inflammation and brain health.
A 2013 Spanish study showed that a Mediterranean diet supplemented with an ounce of nuts per day reduced a person’s risk of depression by about 20%. Nuts appears to help prevent low levels of the healthy-brain compound BDNF.
Dark Chocolate
Snack on one small square of a bar that’s at least 70% cacao. The dark stuff possesses compounds that help increase blood flow to the brain.

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Feeling SAD

As the days shorten, you may find yourself struggling to get out of bed and snapping at loved ones more often. /there’s a medical term for this very common problem:
seasonal affective disorder (SAD). It afflicts nearly one in 10 people in northern climes (mostly women), and symptoms can be severe.
Even women who are already dealing with depression may notice significant shifts in their energy and creativity levels, say Norman Rosenthal, MD, clinical professor of psychiatry at Georgetown University School of Medicine and the researcher who coined the name of the condition .
His advice? Soak up morning sunlight (30 minutes is a good amount). “It’s one of the simplest and most effective treatments”, says Dr. Rosenthal who is also the author of Winter Blues. And stick to ar regular sleep schedule: “Think Early to bed and early to rise”. People with SAD tend to stay huddled in bed as late as possible, which just makes symptoms worse”.
Exercise -preferably outdoors- should help, too. But if you’re still suffering, talk to your doc about light-box therapy and antidepressant. She may suggest starting medication in the fall and weaning off with the advent of spring.

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5 Reasons Not To Blow Off The Flu Shot

1.The vaccine is your best defense
True, It’s not always effective, because there are multiple flu strains and scientists can’t know for sure which one will be most prevalent that year. But the vaccine still provides solid protection. Even if you get sick, you’ll likely have a milder illness.
2. You’re already at risk.
Flu season is officially underway this month, and it take about two weeks for the vaccine to become effective. So the sooner you’re vaccinated, the better.
3. You don’t have to get jabbed.
If needles make you squeamish, ask for the nasal spray version of the vaccine. It’s FDA -approved for most people between ages 2 and 49 who are not pregnant (The flu shot, on the other hand is approved for everyone over six month old.)
4. It’s usually free, or relatively cheap
Chances are your insurance covers the cost, and if to, many workplaces, schools, and community health center ofter free or low-cost vaccines. If you have to pay, chain pharmacies might charge something in the 15$ to 30$ range.
5. People around you will benefit
While you may fight off the fly fairly easily, kid, seniors and anyone else with an underlying condition (such as asthma or heart disease) are going to have a harder time bouncing back. In one cases the flu can even be fatal . Protect yourself and you’ll protect other, too.

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“Rest Is best, for back pain.”

The Origins In years past, doctors tended to assume the worst -that back pain as a sign of a serious injury-and thought the way to heal was to stay off your feet. Today we know that most soreness stems from the muscles, ligaments and joints. Yet “many ER and primary care doctor still default to ‘rest’out of uncertainly or a fear of liability”, says Robert Eastlack, MD, co-director of the San Diego Spine Fellowship at the Scripps Clinic for Orthopedic Surgery.
Science Says The vast majority of back problems-from lumbar sprains to slipped disk- benefits from activity, according to 2007 guidelines from the American College of Physicians.

Studies have shown that bed rest actually makes pain worse and last longer. “The key is to keep moving,” says Dr. Eastlack -to stretch out tight muscle fibers and prevent your joints from stiffening. He suggest starting with gentle daily exercise,like walking or swimming .

Then gradually work your way up to more vigorous activities, like running, yoga or spin, as you become able to tolerate them. If the pain worsen or hasn’t improved significantly in four to six weeks get it checked out by your doctor.

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