Sleepless Nights Linked To High Blood Pressure

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Submitted by the University of Arizona News Service…..

mansleepingatdeskA bad night’s sleep may result in a spike in blood pressure that night and the following day, according to new research led by the University of Arizona.

The study, to be published in the journal Psychosomatic Medicine, offers one possible explanation for why sleep problems have been shown to increase the risk of heart attack, stroke and even death from cardiovascular disease.

The link between poor sleep and cardiovascular health problems is increasingly well-established in scientific literature, but the reason for the relationship is less understood.

Researchers set out to learn more about the connection in a study of 300 men and women, ages 21 to 70, with no history of heart problems. Participants wore portable blood pressure cuffs for two consecutive days. The cuffs randomly took participants’ blood pressure during 45-minute intervals throughout each day and also overnight.

At night, participants wore actigraphy monitors – wristwatch-like devices that measure movement – to help determine their “sleep efficiency,” or the amount of time in bed spent sleeping soundly.

Overall, those who had lower sleep efficiency showed an increase in blood pressure during that restless night. They also had higher systolic blood pressure – the top number in a patient’s blood pressure reading – the next day.

More research is needed to understand why poor sleep raises blood pressure and what it could mean long-term for people with chronic sleep issues. Yet, these latest findings may be an important piece of the puzzle when it comes to understanding the pathway through which sleep impacts overall cardiovascular health.

“Blood pressure is one of the best predictors of cardiovascular health,” said lead study author Caroline Doyle, a graduate student in the UA Department of Psychology. “There is a lot of literature out there that shows sleep has some kind of impact on mortality and on cardiovascular disease, which is the No. 1 killer of people in the country. We wanted to see if we could try to get a piece of that story – how sleep might be impacting disease through blood pressure.”

The study reinforces just how important a good night’s sleep can be. It’s not just the amount of time you spend in bed, but the quality of sleep you’re getting, said study co-author John Ruiz, UA associate professor of psychology.

Improving sleep quality can start with making simple changes and being proactive, Ruiz said.

“Keep the phone in a different room,” he suggested. “If your bedroom window faces the east, pull the shades. For anything that’s going to cause you to waken, think ahead about what you can do to mitigate those effects.”

For those with chronic sleep troubles, Doyle advocates cognitive behavioral therapy for insomnia, or CBTI, which focuses on making behavioral changes to improve sleep health. CBTI is slowly gaining traction in the medical field and is recommended by both the American College of Physicians and the American Academy of Sleep Medicine as the first line of treatment for insomnia.

Doyle and Ruiz say they hope their findings – showing the impact even one fitful night’s rest can have on the body – will help illuminate just how critical sleep is for heart health.

“This study stands on the shoulders of a broad literature looking at sleep and cardiovascular health,” Doyle said. “This is one more study that shows something is going on with sleep and our heart health. Sleep is important, so whatever you can do to improve your sleep, it’s worth prioritizing.”

ACSM Publishes Science Behind The Updated Physical Activity Guidelines For Americans

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From The American College of Sports Medicine…..

joggersThe American College of Sports Medicine (ACSM) today published a collection of 14 new pronouncements that present the science behind the updated Physical Activity Guidelines released in November 2018. Authored primarily by ACSM subject matter experts, each pronouncement addresses a specific topic, sharing the scientific evidence and identifying key knowledge gaps for future research to address. The “Scientific Pronouncements: Physical Activity Guidelines for Americans, 2nd Edition” collection is published in ACSM’s flagship research journal, Medicine & Science in Sports & Exercise®.

“Publishing these papers aligns with ACSM’s mission to advance and integrate scientific research to improve education and the practical applications of exercise science and sports medicine. It also gives us an opportunity to highlight the innovative research and collaboration of our members,” said ACSM President-elect and Physical Activity Guidelines Advisory Committee member William E. Kraus, M.D., FACSM. “While the Physical Activity Guidelines rightfully receive a great deal of attention, the research evidence underlying them doesn’t. The translated research will help people worldwide be more active, combat chronic disease and ultimately live longer, healthier lives.”

Authors used best practice methodology to conduct the scientific reviews. This is a multistep process that includes identifying specific questions to answer, developing criteria, conducting systematic searches, reviewing evidence, assessing quality and composing a comprehensive summary. The steps mirror what ACSM uses to develop its own position stands and newer umbrella reviews. This methodology ensures the reviews accurately represent the science and reflect the current state of knowledge.

Topics addressed in the pronouncements range from the relationships between physical activity and health outcomes like cancer, cognition, hypertension, pregnancy and aging to specific physical activity metrics like daily step counts, activity bout duration and high intensity interval training (HIIT).

Health care and fitness professionals as well as basic and applied scientists can use the pronouncements to identify gaps in literature and plan future research projects. They can also cite the pronouncements as current evidence in research papers and grant applications. Additionally, the information can inform the development and delivery of effective interventions.

seniorjogger“ACSM is thrilled to bring these noteworthy papers together in one collection that is freely available for members and the public,” added Kraus. “Having all of the papers in one place provides health care and fitness professionals, as well as basic and applied scientists, with the information they need for day-to-day work with clients, teaching students or with patients in a clinical setting.”

In addition to the U.S. Physical Activity Guidelines Advisory Committee Report—Introduction, titles included in the ACSM Scientific Pronouncements: Physical Activity Guidelines for Americans collection are:

  • Daily Step Counts for Measuring Physical Activity Exposure and Its Relation to Health
  • Association between Bout Duration of Physical Activity and Health: Systematic Review
  • High-Intensity Interval Training (HIIT) for Cardiometabolic Disease Prevention
  • Sedentary Behavior and Health: Update from the 2018 Physical Activity Guidelines Advisory Committee
  • Physical Activity, Cognition and Brain Outcomes: A Review of the 2018 Physical Activity Guidelines
  • Physical Activity in Cancer Prevention and Survival: A Systematic Review
  • Physical Activity and the Prevention of Weight Gain in Adults: A Systematic Review
  • Physical Activity, All-Cause and Cardiovascular Mortality, and Cardiovascular Disease
  • Physical Activity and Health in Children under 6 Years of Age: A Systematic Review
  • The Benefits of Physical Activity during Pregnancy and Postpartum: An Umbrella Review
  • Physical Activity, Injurious Falls and Physical Function in Aging: An Umbrella Review
  • Physical Activity to Prevent and Treat Hypertension: A Systematic Review
  • Effects of Physical Activity in Knee and Hip Osteoarthritis: A Systematic Umbrella Review
  • Physical Activity Promotion: Highlights from the 2018 PAGAC Systematic Review

View and download the collection of scientific pronouncements at www.acsm.org/pagpros2019.

About the American College of Sports Medicine
The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 50,000 international, national and regional members are dedicated to advancing and integrating scientific research to improve educational and practical applications of exercise science and sports medicine. More details can be found at www.acsm.org.

Arlington, Va. Is #1 ‘Fittest City’

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Submitted by The American College of Sports Medicine….

didyouknow?2019 American Fitness Index Ranks 100 Cities;
New Indicators Reveal Concerns About Pedestrian Safety and Air Quality

Indianapolis (May 14, 2019) – Arlington, Va. has earned the title of “America’s Fittest City” in the annual American Fitness Index® ranking published by the American College of Sports Medicine (ACSM) and the Anthem Foundation, the philanthropic arm of Anthem, Inc.

The ACSM/Anthem Fitness Index evaluated America’s 100 largest cities using 33 health behaviors, chronic diseases and community infrastructure indicators. Rounding out the top 10 cities were Seattle, Wash.; Minneapolis, Minn.; San Francisco, Calif.; Madison, Wis.; Washington, D.C.; St. Paul, Minn.; Irvine, Calif. (new to the top 10); Denver, Colo.; and Portland, Ore. You can access the full rankings and scores, summary report, city comparison tool and other insights on the American Fitness Index website.

Setting the standard for other cities, Arlington’s balance of healthy behaviors and community infrastructure earned it the #1 overall rank. Arlington ranked in the top 10 for 22 of the 33 indicators in the ACSM/Anthem Fitness Index, with six indicators ranked #1, including residents exercising in the last month; meeting aerobic and strength activity guidelines; reporting good or excellent health; and having low rates of smoking, poor physical health and pedestrian fatalities. You can compare your city to Arlington or others ranked in the Index by accessing the online City Comparison Tool.

“Our research-backed Fitness Index rankings reveal both personal health habits within a community and how well those communities encourage fitness among their residents. It’s one more way we are working to improve the lives of our communities in which we live and work every day,” said Stephen Friedhoff, M.D., chief clinical officer for Anthem. “For example, we added new social determinant of health indicators to this year’s report and learned that some cities have work to do in the areas of pedestrian safety and air quality, which are both critical to overall wellness. Four of the 10 worst cities for pedestrian fatalities are in Florida, and we know air pollution rivals car accidents and tobacco when it comes to causing deaths.”

At the community level, the ACSM/Anthem Fitness Index is used as an assessment and evaluation tool to educate community leaders on the importance of key indicators of physical activity. Leaders can then focus on policy, systems and environmental change strategies that are evidence-based and create sustainability for their community. ACSM and Anthem agree that the Fitness Index provides cities with the data and resources needed to drive healthy change.

familyfun“We challenge city leaders, regardless of where their community ranks on the ACSM/Anthem Fitness Index, to take bold and decisive action toward building and maintaining infrastructures that promote fitness,” said Barbara Ainsworth, Ph.D., chair of the American Fitness Index Board and a regents’ professor in the College of Health Solutions at Arizona State University.

“Chronic diseases, sedentary lifestyles and pedestrian fatalities are at critical levels in our country, and city leadership can effectively address each of these challenges by becoming a fit city,” Ainsworth added.

Additional findings from the 2019 Fitness Index rankings included:

  • 2.2 pedestrian deaths per 100,000 residents on average across all 100 cities with the worst city, St. Louis, reporting 5.8 pedestrian deaths per 100,000.
  • Nearly half of the 10 deadliest cities for pedestrians are located in Florida: Tampa, Orlando, Jacksonville and St. Petersburgh.
  • The 21 worst cities for air quality are in California, Arizona and Nevada.
  • Cities have poor air quality an average 38.3 percent of the year.
  • 75.2 percent of adults in all cities were physically active in the previous month on average, with only 51.2 percent meeting aerobic activity guidelines and 22 percent meeting both aerobic and strength guidelines.
  • 97 percent of residents in the top 10 cities are located within a 10-minute walk to a park, but only 66.4 percent are within a 10-minute walk of a park in all 100 cities.
  • An average of 30.3 percent of residents in all 100 cities were diagnosed with high blood pressure, 3.3 percent with heart disease and 2.9 percent were diagnosed with a stroke.
  • Only 4.5 percent of residents in all 100 cities walk or bike to work, and 7.1 percent use public transportation to and from work.

The 2019 ACSM American Fitness Index rankings are as follows:

Overall Rank City State Overall Score
1 Arlington VA 87.3
2 Seattle WA 77.9
3 Minneapolis MN 76.4
4 San Francisco CA 75.7
5 Madison WI 75.3
6 Washington D.C. 75.1
7 St. Paul MN 69.5
8 Irvine CA 69.4
9 Denver CO 68.4
10 Portland OR 67.8
11 Oakland CA 67.7
12 San Jose CA 67.4
13 Boise ID 66.7
14 San Diego CA 66.7
15 Chicago IL 66.2
16 Pittsburgh PA 66
17 Lincoln NE 63.2
18 Long Beach CA 62.5
19 Boston MA 62.5
20 Sacramento CA 61.9
21 St. Petersburg FL 61.6
22 Atlanta GA 61.2
23 Virginia Beach VA 60.4
24 Santa Ana CA 60
25 Milwaukee WI 59.7
26 Honolulu HI 59.5
27 Los Angeles CA 59
28 Durham NC 58.2
29 Chula Vista CA 58.2
30 Raleigh NC 57.7
31 Albuquerque NM 57.5
32 New York NY 57.3
33 Stockton CA 56.9
34 Fremont CA 56.8
35 Miami FL 56.6
36 Newark NJ 56.3
37 Anaheim CA 56.1
38 Richmond VA 55.7
39 Colorado Springs CO 55.7
40 Aurora CO 55.1
41.5 Orlando FL 54.5
41.5 Buffalo NY 54.5
43 Austin TX 54
44 Plano TX 53.2
45 Omaha NE 52.7
46 Tampa FL 52.3
47 Norfolk VA 52.2
48 Nashville TN 51.3
49 Reno NV 50.9
50 Jersey City NJ 50.9
51 St. Louis MO 50.5
52 Baltimore MD 50.4
53 Tucson AZ 49.7
54 New Orleans LA 49.3
55 Hialeah FL 49.1
56 Greensboro NC 48.2
57 Cincinnati OH 47.9
58 Riverside CA 47.6
59 Glendale AZ 47.5
60 Lubbock TX 47.4
61 Dallas TX 47.4
62 Anchorage AK 46.5
63 Philadelphia PA 46.5
64 Fresno CA 46.2
65 Cleveland OH 45.9
66 Mesa AZ 44.3
67 Kansas City MO 43.6
68 Chandler AZ 43.3
69 Scottsdale AZ 43
70 Columbus OH 42.6
71 Phoenix AZ 41.9
72 El Paso TX 41.8
73 Houston TX 41.5
74 Lexington KY 41.2
75 Charlotte NC 41.1
76 Garland TX 40
77 Jacksonville FL 39.4
78 Irving TX 39
79 Baton Rouge LA 38.5
80 Laredo TX 37.9
81 Winston-Salem NC 37.4
82 San Antonio TX 36.3
83 Gilbert AZ 36.3
84 Chesapeake VA 35.8
85 Las Vegas NV 34.3
86 Fort Wayne IN 34.3
87 Memphis TN 33.8
88 Fort Worth TX 33
89 Henderson NV 32.6
90 Wichita KS 31.6
91 Corpus Christi TX 31
92 Arlington TX 30.8
93 Detroit MI 30.5
94 Bakersfield CA 30.3
95 Louisville KY 28.8
96 Indianapolis IN 28.6
97 Toledo OH 27.8
98 Tulsa OK 27.8
99 North Las Vegas NV 27.2
100 Oklahoma City OK 20.8


About the American College of Sports Medicine
The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 50,000 international, national and regional members are dedicated to advancing and integrating scientific research to improve educational and practical applications of exercise science and sports medicine. More details can be found at www.acsm.org.

ACSM is a global leader in promoting the benefits of physical activity and advocates for legislation that helps government and the health community make it a priority. ACSM encourages Congress to support continued funding of parks, trails and safe routes to school, to better enable all Americans to meet the prescribed physical activity recommendations included in the National Physical Activity Guidelines.

About Anthem Foundation
The Anthem Foundation is the philanthropic arm of Anthem, Inc. and through charitable contributions and programs, the Foundation promotes the inherent commitment of Anthem, Inc. to enhance the health and well-being of individuals and families in communities that Anthem, Inc. and its affiliated health plans serve. The Foundation focuses its funding on strategic initiatives that make up its Healthy Generations Program, a multi-generational initiative that targets: maternal health, diabetes prevention, cancer prevention, heart health and healthy, active lifestyles, behavioral health efforts and programs that benefit people with disabilities. The Foundation also coordinates the company’s year-round Dollars for Dollars program which provides a 100 percent match of associates’ donations, as well as its Volunteer Time Off and Dollars for Doers community service programs. To learn more about the Anthem Foundation, please visit http://www.anthem.foundation and its blog at https://medium.com/anthemfoundation.

Chiropractic Care for Arthritis – Rockville Chiropractors Advice

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doctorRockville Chiropractors Answer Common Questions…..

Today, when we are always busy and hurried, numerous diseases can slow us down and stop us from reaching the desired goal. Life’s span is longer than ever, but the quality of our lives has decreased, although we have all the commodities and predispositions to not be like that. But sometimes, the modern way of life prevents us from taking more care of ourselves.

Arthritis is a surprisingly common disease, even in a younger population. The inflammatory process that damages the joints can greatly aggravate our movement, doing everyday activities, and in general, affect the quality of our lives. In the text below, Healing Hand Chiropractic experts resolve the doubts most patients have about chiropractic as an alternative form of treatment for this disease.

Does Arthritis Affect Our Life?

Rheumatoid disorders, including arthritis, are the leading cause of reduced mobility and chronic pain throughout the body. Due to less movement, many people feel like they’re limited. Not to mention this condition significantly affect their working abilities. If patients neglect the disease, it can severely damage their skeletal system, and ultimately lead to permanent disability.

Arthritis can appear in several hundred different types, but the most common division is on chronic and acute forms. Other forms are available on this link. Every fourth person with diagnosed arthritis has a severe form of this condition, which should be treated as soon as possible. Patients should ask for a chiropractor’s help when their doctor suggests this method as an addition to conventional therapies in the treatment of arthritis.

Will the Treatment Hurt?

We won’t lie to you. This method is not completely painless, especially if the cause of your suffering is in the area of the spine. However, this is a quite bearable pain. The rule all chiropractors follow is not to harm the patient, so do not worry about some sudden moves and breakages that will cause more pain.

The professional will try to place your spine or ankle by slowly massaging the painful place and returning it to its initial position. When you feel it hurts, let your chiropractor know. Chiropractors will stretch you gently, to place your body in a position where the spinal cord, hips, and shoulders are unburdened.

Arthritis in the back is one of the most common types which chiropractors can treat. More about this disorder find on this page: https://www.arthritis.org/about-arthritis/where-it-hurts/back-pain/causes/back-arthritis.php.

If there is some inflammation of the surrounding tissues, returning to the initial position brings great relief to the patients, as they feel immediate cessation of the pain.

How Often You Should Visit a Chiropractor?

doctorThe number of chiropractic treatments depends on many factors, such as the severity of the condition, the patient’s age, the level of physical activity, and also the compatibility with conventional therapies. As for the treatment of arthritis, the adjustment of the spinal cord and joints usually occurs during the first visit, after the chiropractor gets insight into your medical documentation and the physiotherapist’s opinion.

Once the doctor set the diagnosis, a patient should start the therapy as soon as possible. If, after treatment, the patient feels the improvement, in agreement with the doctor decides on the continuation of chiropractic therapy. Frequent visits are usually recommended to chronic patients, for pain relief. The body needs continuity to regain balance and start the process of self-healing.

Can We Live with Arthritis?

Symptoms of arthritis vary. People with the same diagnosis do not have to feel pain in the same place and the same intensity. If arthritis patients work on improving the quality of life, the impact of this disease can be decreased.

However, if the healing of arthritis is neglected, the daily functioning in patients can be threatened because of the pain, the deformity of the joints, etc. Besides the regular therapy, arthritis patients have to introduce a number of changes in the previous way of life. They have to move, be physical activity, stay in the fresh air, but also to introduce healthier nutrition. Avoiding stress can significantly ease life with arthritis too. On this webpage, you can read how our body responses to stress.

After the first visit to the Chiropractor, many patients feel better. But to achieve lasting and better results in their fight with arthritis,   different treatments should be combined and conducted consistently.

Muscle Doesn’t Weigh More Than Fat – A Pound Is A Pound

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Submitted by the Baylor College of Medicine

musclearmThe reassuring phrase ‘muscle weighs more than fat’ can be heard reverberating in gyms across the country, but how much truth is there to it? A registered dietitian at Baylor College of Medicine says not much.

“The simple answer is, it’s false. One pound is 16 ounces regardless of what the tissue type or product is,” said Roberta Anding, a registered dietitian, sports dietitian and assistant professor in the Joseph Barnhart Department of Orthopedic Surgery at Baylor. “So, for example, a pound of marshmallows will occupy more space than a pound of raisins, but each weighs a pound.”

They key is that the way you look is going to be influenced by the type of tissue in your body, Anding said. Muscle is more compact than fat, so if you gain lean body mass, it is firm and occupies less space than fat.

Lean body mass is gained by consuming a diet adequate in protein, with protein distributed throughout the day at each meal, she said.

Examples of good sources of protein include:

1. Breakfast: eggs, yogurt, a glass of milk
2. Lunch: beans, lean protein meats, cheese
3. Dinner: Fish, quinoa, tofu, soymilk

In addition to eating adequate protein, Anding said that resistance training is the other important part of the equation.

“Training hard enough to fatigue the muscle signals the muscle to adapt and get stronger,” she said.

For examples of good resistance training workouts, Anding recommends consulting with a trainer who can teach you the proper mechanics of resistance training exercises.

Anding said that it can be frustrating when the numbers on the scale does not move.

“Let’s say you are reducing your calories, eating adequate protein throughout the day and strength training. You can lose 10 pounds of fat and gain 10 pounds of muscle and the scale shows no change. If your goal is to lose body fat and get stronger, a traditional scale may not be your friend. Advanced body composition tools that determine the percentages of fat, muscle, bone and water in your body can give you a better assessment of body composition changes,” Anding said.

At the end of the day, Anding said that focusing on consistency with diet and exercise will lead to success.

DOGA Sessions – Yoga With Your Dog

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By Fiona Appleton

walkingdogHave you heard about Doga classes being held in your neighborhood? Are you intrigued by what it is all about and what are the benefits of such sessions?

New yoga form—known as Doga—became popular in last few years. Doga is yoga with your companion pet that helps you connect with your pooch at a deeper level. Doga benefits both the dog and the dog-owner. Doga has meditative effects that calm your nerves and the dog’s anxious behaviors.

Doga is not about fidos imitating your exact poses, but a sense of companionship to provide an extra motivation for you to continue the classes. However, not all pooches are interested entirely, so it’s better to develop positive associations in the Fido’s mind to make his routine.

Here are some of the benefits you can reap after joining Doga classes:

Stronger Bond with Fido:

Yoga with the dog is simply a fun-filled exercise that strengthens the bond between you and your dog. When both of you are involved in a single relaxing activity, the dog feels important and loved, so his anxiety fades away. The exercise makes you mindful of the dog’s body language and, similarly, increases the dog’s focus on your commands.

The dogs relax as the soft music fills up the surrounding space. Moreover, dogs are interested in the pet-massage they get during the session.

Dog’s love to gain your attention will act as a trigger to leave behind unwanted behaviors. You will find him behave more calmly and listen to your commands more attentively as his focus will be enhanced.

Beware of dog poops during the class, especially, if he is suffering from stomach problem. Take the poop bags and pooper scooper to clean up after your dog.

Mind and Body Connectivity:

The mindfulness exercise develops a feeling of connectedness in both the yogi and dogi.  It relaxes the muscles via stretches, and both parties involved feel exhausted yet relaxed.

Deep breathing and relaxing stretches are the crux of Doga sessions. Doga is based on the model of meditating with a close partner to help reduce the sense of solitude. It assists in relaxing dog and you mentally as well as physically.

The meditation together develops awareness in you about the dog’s behavior. It will help you maintain a patient behavior towards the little furball.

Better Social Skills:

As the dog parks create an opportunity for you to socialize with people, doga class will provide you a chance to meet more self-aware and mindful people. If you are not fond of the extroverts, at doga class, you will encounter many introverts or I would say, like-minded people.

Dog parks do not necessarily have well-trained and well-behaved dogs, but doga class is the right place to socialize, for your four-legged. Your pooch may find some well-behaved ‘poochy furrends’ at the doga class. Your dog will remind you daily to visit the yoga class so they can meet some good ‘furrends.’ It might help the pooch improve his behavior by imitating other dogs.

Exhausting Stretches:

The stretches will not just relax your muscles but also exhaust the pooch too.

If you have an obese one, doga class will burn the extra calories without him knowing it and getting hungry too often.

If you want a substitute for daily long walks, join doga classes to enjoy greater benefits. With increased blood circulation, the dog begins to feel calmer and abandon destructive behaviors.

Additionally, daily dog massage will strengthen the bones to prevent injuries, early onset of arthritis, or hip dysplasia.

If the dog has survived a trauma recently, the mind-full exercise will ease the pain and strengthen the muscles again.

Joyful Activity:

In an attempt to imitate you, you will find the pooch making funny poses that will entertain you throughout the class. Their curious spirit is a great distraction from your stress.

The dog enjoys the equal fun at the class because he gets to meet and play with his ‘furrends.’ They get entertained by the playtime they get between sessions.

– Fiona Appleton is a Labrador owner. She is the manager of ultimatehomelife.com which has been developed to help people solve the troubles of pet ownership. She is an active advocate of animal protection campaigns. She wants people to understand that dog-behavior is reflective of our behavior.

3 Tips to Stay Energized

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By Steve O’Dell

stretchbridgeStaying energized is absolutely critical to living a productive and happy life. That got me wondering… and then researching…

Here are 3 scientifically proven tips I’ve learned over the years that help me stay naturally wired and ready to conquer my day. Carpe Diem!

1 – Exercise – At least a little bit, every day.

You want to feel more energized, well here’s the secret… spend more energy. Seems a little backward, huh. Maybe, but it works and it’s scientifically backed.

Researchers at the University of Georgia studied 36 people that suffered from chronic fatigue by placing them into three research groups. Group 1 completed 20 minutes of moderate-intensity aerobic exercise, the equivalent of running uphill, 3 times a week. Group 2 completed 20 minutes of low-intensity aerobic exercise, the equivalent of a leisurely walk, 3 times a week. Group 3 did not exercise. The results? Both groups test experienced increased energy and the control group… well, they didn’t.

2 – Drink Healthy

As we millennials like to say, you are what you eat (or drink). Which means that, when you drink soda all day, you are nothing but an effervescing stew of sugar and artificial flavors. Let’s just forget energy drinks – unless you want to be a pool of chemicals? And what about that angelic brown gasoline that hijacked our mornings? It’s no better, highly caffeinated drinks are like high-interest rate loans on your energy bank account. They provide a short spike, but you need to front the bill eventually.

So what’s the solution? Some high-quality H2O.

We are made of water – literally, 50-60% of our bodies are that polygamous marriage between an Oxygen and two Hydrogens. Stay healthy by following the millennial expression… you are what you drink. In this case, water.

It’s recommended to drink 8, 8-ounce glasses of water each day. Why that amount? Nobody knows. It doesn’t matter, the point – drink water often throughout your day. A funny and practical way to understand your hydration levels – look in the toilet after going to the bathroom. Apple Juice = Dehydrated. Lemon Lime Gatorade = Hydrated.

If you want to get the extra kick without the high-interest rate, try a natural caffeine like matcha green tea. It’s got a light caffeine boost to give you some energy, but instead of the jittery spike, has an amino acid called L-theanine which distributes the caffeine in your blood over 4-6 hours. No more nausea, jitters, or upset-stomach,  just clean and focused energy.

Remember this, Green food and drink = Green Bank Account.

3 – Meditate

yogaposeWant more energy, sit cross-legged in total silence with your eyes shut for at least 10 minutes. This will give you more energy. Surprised? Yeah, me too. The proof is in the science, so let’s take a look.

Researchers at the University of Waterloo found that meditation can increase your energy levels. In the study, there were two groups, a control group that read every day and the experimental group that meditated each day. After each session, the groups followed up with a Profile of Mood State test at 5 and 10 minutes intervals. The experimental group performed better in both follow-up periods. And, in an extra measure of depth, scored higher on executive functioning tests later on as well.

If you’re intrigued, it’s easy to get started… just sit still for 10 minutes without distractions.

In Conclusion

There you have it ladies and gents, by following the tips outlined in this post, you can stay more energized and feel a lot better, too. You’ll be so darn productive that you’ll finally be able to watch that Netflix show your friends have been nagging you about.

 

6 Healthy Reasons To Include More Oats In Your Diet

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By Monica Mendoza

oatsSimple they may be, but oats have a lot to offer beyond just being an easy-to-cook breakfast staple. In fact, there are many ways to incorporate more oats into your daily meals, like pancakes, salads, smoothies, muffins, and no-bake cookies and biscuits. You can even use oats to replace rice in various recipes, like congee or pilaf. If you have limited culinary skills or don’t have much time to cook, then there’s also ready-to-drink, delicious milked oats.

With the question of availability and variety out of the way, here now are several healthy reasons why you should start eating (and drinking) more oats.

Oats Have a Great Balance of Nutrients

Oats are among the healthiest, if not the healthiest, whole grain foods you can eat. They are a good source of healthy carbohydrates and contain about 17 grams of protein per 100-gram serving, which is higher than most kinds of grains. Dry oats also contain a variety of vitamins including vitamins E, B1, B5, folate, and minerals like manganese, magnesium, copper, iron, and zinc.

One cup of oats also contains just 4 grams of fat and about 300 calories per cup. This makes it a good choice for weight loss since it can make you feel full even with a small serving.

Oats are Rich in Soluble Fiber

Oats contain about 11 grams of soluble fiber per 100 grams. This includes beta-glucan, a powerful fiber which reduces both LDL or “bad” cholesterol and blood sugar levels. It also contributes to the growth of good bacteria in the stomach and intestines, thus promoting better digestion and bowel movement.

Beta glucan and other fibers in oats also help make you feel fuller quickly and for longer, since it slows down your digestion. What’s more, beta-glucan has also been found to increase the production of cholecystokinin, a kind of hunger-fighting hormone. Both of these actions may help in the process of losing weight and decreasing the risk of obesity.

Oats are Rich in Antioxidants

In particular, whole oats have a high concentration of the polyphenol called avenanthramide, which helps lower blood pressure by increasing the body’s production of nitric oxide. Nitric oxide is a gas molecule that dilates the blood vessels, which in turn results in better blood flow. Avenanthramide has also been proven to have anti-inflammatory properties.

Oats also contain vitamin E, which is scientifically proven to help strengthen the immune system. Vitamin E also helps keep the skin healthy, balancing its pH and at the same time keeping it soft and moisturized.

Oats are Gluten-Free

Those with celiac disease will be happy to know that oats are naturally gluten-free, so they can enjoy the nutritional benefits of these whole grains without worrying about aggravating their medical condition. To be on the safe side, check the labels to make sure that the oats you are buying aren’t made or processed using the same equipment as other non-gluten-free grains like wheat and barley.

Oats Reduce Risk Factors for CVD

Researchers have yet to arrive at conclusive evidence that oats and other whole grains can directly reduce the risk of heart disease and other cardiovascular disorders. However, oats have already been proven to reduce risk factors for heart disease like high cholesterol levels, hypertension, and diabetes.

Oats can Help Boost Your Energy in a Healthy Way

Do you feel lazy during the mornings? Eating oats for breakfast might just be the ticket to feeling more energized. Oats are a good source of both good, slow-digesting carbohydrates and proteins, which helps energize your body and make you feel more alert. And because the natural sugars in oats are processed much slower compared to other kinds of sugar, your energy levels are more or less consistent until they are fully digested.

It’s a common enough food that we sometimes take it for granted. But with all of these health benefits, and possibly more that have yet to be discovered, it’s about time that we pay more attention to the humble oat!

Benefits of Fitness Gadgets

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By Ryan Varela

joggerEveryone wants to stay fit and healthy. However, achieving this goal takes a lot of time, patience, and effort. Activities such as eating well-balanced meals, having complete rest and sleep, and practicing regular exercise should be regularly done to attain this ultimate goal.

With the fast-pacing innovations in technology, several tools are being created to help you stay fit a lot easier and bearable. The use of fitness gadgets and wearables is one of the most common techniques used by fitness conscious people. These tools will easily keep track of your progress and achievements. It also offers a lot of benefits that will greatly help you in staying fit and well at all times. Read on and learn what you can get when you use these fitness gadgets and wearables.

Personal Accountability

Fitness gadgets and wearables allow you to track your progress and to compare it with your goals. The results obtained will psychologically encourage you to do more activities such as walking more steps, running faster, or sustaining a heartbeat. Some research shows that wearing a fitness gadget can increase the level of activity to about 30%.

Individual Goals

Fitness gadgets and wearables help you to build and to achieve your individually tailored goals. The use of these tools will allow you to set realistic goals for yourself with the help of different guides, workouts, and techniques. It will encourage you to be back on track and to stay on it until such time that your body already adapted to the changes that occurred.

Variety of Trackers

Fitness trackers and wearables come in different forms and types. Each of them has their own unique features and specifications. Some even come in customized designs to fit in the personality of the users. Choosing the best model primarily depends on your needs and your wants in order to properly perform the workout routines. This may include a GPS for better tracking of the distance you run, a heart rate feature for better monitoring of the heart rate through your watch, and a lot more.

Heart Rate Monitoring

Fitness gadgets and wearables can help monitor your heartbeat. This works using a transmitter that detects the electrical activity of the body. There are a variety of models available in the market that caters this feature. Some basic models include a display for easy monitoring while a more complicated model has an alarm, countdown timer, and program for better monitoring.

Monitor Sleeping Patterns

Some fitness gadgets and wearables have the capacity to manage your sleeping patterns. This feature will allow you to determine the number of hours you sleep in order to understand its quality. It can also send an alert for you to know the time you were restless and the time you were able to sleep. This tool will review all your sleeping patterns and will give recommendations on what sleeping habits will work best for you.

Hands-free Experience

Most of the fitness gadgets and wearables lack annoying cords and are hands-free. This gives you a hassle-free experience and better tracking, both during fitness and sleep. The hands-free feature will definitely improve your overall fitness experience.

Self-awareness

familyjogFitness gadgets and wearables will bring awareness to all the activities you perform. It will give you an overview of the number of steps you have, the amount of calories you burn, and the hours of sleep you get on a per day basis. Knowing this will give you a better understanding of how your body works as well as the things that should be improved and lessened to enhance overall wellness.

Motivation

Fitness gadgets and wearables will motivate you to continue working or to strive harder. This will keep track of your activities and how often you perform them. It can serve as a basis whether you are already doing your best or if you can do more. Indeed a great motivation to compete with yourself in order to know your own capabilities and strength.

All in one

Everything you need to stay fit is definitely put into one amazing tool. The fitness gadget and wearable is the ultimate thing that you can have to easily monitor all your hard work. It is equipped with amazing features that are specifically designed to handle all your needs. Additionally, these gadgets can give the best tips and techniques to improve your routines for better wellness and development.

The use of fitness gadgets and wearables is an emerging solution that helps motivate people to work hard and strive more to improve health and wellness. This tool together with the aid of Medicare can help a lot in order to achieve the goal of having a healthy and fit body. What are you waiting for? Go grab your own unit and enjoy every step of the way!

– Ryan Varela is the CEO of Boost Health Insurance which provides customized and affordable health care plans for thousands of customers across the United States. Ryan has nearly a decade of experience in the health care industry and continues to serve the greater need to educate and deliver access to affordable options to those who need health care the most.

Are Grains Healthy? Important Myths Debunked

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By Kelly Newman

grainWhat once used to be an ordinary food item has now become the talk of the town. Yes, I am talking about the fantastic grains whose nutritional goodness is now a point of disagreement. Years ago before the Paleo and Ketogenic diets came to light grains were a staple ingredient. However, campaigns such as clean eating have given the grains a bad rap and turned them into a dreaded food. In this article, I’ll try to reveal some facts about how favorable grains are! But first, let’s discuss the basics!

What Are Grains?

Grains or Cereals are the edible seeds of certain grasses. These can be further categorized, common types of grains are:

  • Wheat
  • Millets
  • Corn
  • Barley
  • Oats
  • Brown rice
  • Quinoa

Nutrients Contained In Grains

Grains are famous for their carbohydrate content. Although carbs are a vital source of energy, yet the term connected with grains gives a somewhat negative impact. If we go a little into details we find out that there are two types of grains:

  • Whole grains/ the unprocessed ones
  • Processed grains

Are Grains Unhealthy? Understanding Refined and Whole Grains

The seed in its original form consists of:

  • Bran– It is a source of Fiber, minerals, vitamin B, and antioxidants
  • Endosperm– It contains starchy carbohydrates and proteins
  • Germ– This is the most nutritious part that includes not just carbs but fats, protein, vitamins, minerals, and antioxidants.

During processing of the grains, the bran and germ of the kernel are cut off. This means most of the nutrition is eliminated hence refined grains are unhealthy whereas whole grains are beneficial for health.

Grains Contain Phytates, So They Are Harmful!

Another common belief is that grains contain phytates which combine with minerals in the body and prevent them from getting absorbed. For this reason, maybe grains should be avoided? Well, that isn’t true either!

Like nuts and seeds, whole grains also contain phytic acid. However, it only poses a danger if such foods are consumed continuously in large amounts along with a poor diet. So they are perfectly healthy, and you can eat them as much as you’d like.

Carbs Will Make Me Fat!

I have seen a lot of people avoid carbs as they believe it will make them fat and will cause blood sugar to increase. Again I’d like to point out that these characteristics vary with the type of carb you consume. As whole grains contain complex carbohydrates, the digestion takes time, and thus they do not cause the blood sugar to spike.

Low Carb Diets Are Better For Weight Loss!

healthywordsFat was the macronutrient that always considered as the enemy, but the belief began to change. A lot of people now prefer low carb diets as they think they are healthier and efficient. Well, there is a twist; low carbohydrate diets can have beneficial results in the more extended run. A low carb diet can help shed pounds as quickly as some natural cleanse for weight loss.

In a nutshell, carbs aren’t the real enemy; it is the processing that makes them unhealthy. Remember that eating a balanced diet is imperative for good health so don’t give up on them entirely.

– Kelly Newman is a Fitness Trainer and blogger. She loves to write about everything related to fitness and diet and wants to help people adopt a healthier lifestyle. She works with the team behind healthlisted.com and does extensive research to provide people actionable health and nutrition information.