Archive for the ‘Exercise’ Category

Quickly Overcome Sleep Deprivation

Friday, March 2nd, 2012

Sleep deprivation can make your mind feel sluggish and your body lack energy. Just getting out of bed in the morning can be incredibly difficult, not to mention staying sharp for a morning meeting or getting a workout in during the afternoon. Getting a good night’s sleep does not have to mean taking sleep aids or medication. Simple readjustments to your lifestyle and making sleep a priority can help create a healthy daily rhythm and have profound effects on your quality of sleep.

The Importance of a Sleep Routine
Consistency is one of the keys to sleeping well. Continually changing the time you go to sleep and wake up in the morning can leave your body confused and lead to sleep deprivation. Although you may feel tired, you may still have trouble tuning out and falling asleep. Resetting your circadian rhythm, or natural sleep cycle, by going to bed and waking up at the same times every day can help your body know when it’s time to wind down at the end of a long day.

We place a significant emphasis on bedtime routines for children, but we tend to fall out of those habits as adults. Taking the time to relax before going to bed can help signal to your body that it’s time for sleep. Turn down the lights, turn off the television and put away your laptop a few hours before crawling into bed. Don’t participate in stimulating activities right before bed either. Try to stay quiet to set the mood for relaxation, such as taking a warm bath before bed. By having a routine every night, your body and mind can start to switch into sleep mode.

Overcome Your Sleep DeprivationEat Right for the Best Sleep
It may be obvious that you should avoid caffeine in the afternoon and early evening if you want to avoid sleep deprivation, but eating big meals, fatty foods or meals that may cause heartburn can keep you awake too. Other diet factors such as food allergies or sensitivities to dairy or gluten can cause restlessness that affects your sleep.

Drinking too many liquids before bed can leave you with a full bladder that interrupts your sleep. Once you wake up in the middle of the night, it can be difficult to go back to sleep, so it’s beneficial to try to prevent night waking before it occurs. Also keep in mind that although alcohol may make you drowsy, it can cause you to sleep lightly and wake frequently.

Exercise the Body to Stimulate Sleep
Exercising earlier in the day can help you sleep at night. Working out regularly helps relieve the anxiety and stressful thoughts that may keep you awake at night. Outside activity and being exposed to bright light during the day can help reset your circadian rhythm and prevent sleep deprivation. But keep in mind that exercise before bed may cause you to have trouble winding down right away, so make sure to exercise long before you plan on turning in for the night.

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Atherosclerosis and Peripheral Artery Disease

Friday, October 7th, 2011

Artherosclerosis ArteryAtherosclerosis, or hardening of the arteries, is caused when cholesterol and fat build up on the inner walls of the arteries and form a hard substance called plaque. Eventually, this plaque buildup can clog the arteries and cause a variety of problems throughout the entire body. Restricted blood flow caused prevents an adequate flow of oxygen and nutrients to individual cells and can result in tissue damage, stroke, or heart attack. Narrowed arteries also make blood clots more likely, leading to an increased chance of a pulmonary embolism or peripheral artery disease.

Atherosclerosis Statistics
By the age of 35, two-thirds of Americans have some type of plaque buildup in their arteries although they generally have no noticeable symptoms. However, this slow, progressive condition of peripheral artery disease almost always leads to coronary heart disease, the number one killer in the United States.

Atherosclerosis Risk Factors
Hardening of the arteries happenAtherosclerosis Cholesterols to almost everyone as they age. However, some risk factors like an unhealthy diet filled with fatty foods can make this health condition happen earlier and faster than normal. Additional risk factors include:

  • High Blood Pressure
  • Excessive weight
  • Sedentary Lifestyle
  • Family history of atherosclerosis
  • Excessive alcohol consumption
  • Smoking

Symptoms of Atherosclerosis
In most cases, atherosclerosis causes no noticeable symptoms for the first few years. Once blood flow to the heart is slowed or stopped, shortness of breath, chest pain, and other symptoms may occur. Blockages or narrowed arteries can also cause problems in other parts of the body including the brain, kidneys, intestines, or legs. In fact, atherosclerosis can eventually cause both metabolic syndrome and kidney failure.

Atherosclerosis Treatment
The best treatment for this condition is prevention. Drastically reduce your risk factors by eating a healthy diet low in saturated fats, exercise at least 30 minutes every other day, restrict alcohol consumption, and stop smoking. Blood pressure and blood sugar levels should be monitored and kept within healthy limits. Patients with an extensive family history of coronary heart disease, peripheral artery disease, or stoke may need to take prescription medications to keep cholesterol levels low and take an aspirin daily to prevent blood clots.

Sources

  1. Healthy Blood Sugar Levels – Blood Sugar 360°
  2. Coronary Heart Disease – PubMed
  3. Atherosclerosis – Science Daily
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Summer: The Time to Take Exercise Outside

Thursday, July 21st, 2011

T-shirt and shorts weather makes for perfect conditions to take your exercise routine outside. Whether you’re gardening, running through your neighborhood, tossing a Frisbee in the park or playing volleyball in the sand, summer exercise can increase your cardiovascular health, bone strength and mood levels, as well as be a fun part of your day.

Warmer weather allows us to change many of our car-related activities to bike errands or walking sojourns. Take advantage of your nearby grocery store or farmers market by walking or biking. You will be less inclined to purchase unnecessary junk foods and more apt to select healthier, natural foods. The benefits of walking or biking not only extend to your body, but also to your mind. You have a chance to appreciate your surroundings in a way that you seldom would see from the windshield, and exercise has been proven to be one of the most beneficial preventative measures for mental health issues like depression, anxiety and even Alzheimer’s.

Try taking a yoga or weight-routine outside.  These stress reducing activities help to keep your blood pressure normal and prevent heart disease.  Also, the natural effect of sunshine can boost your mood through Vitamin D synthesis, which helps to increase levels of serotonin in the brain. Numerous studies have shown people suffering from depression, especially those living at latitudes of 35 and higher, tend to notice improvements in mood as their levels of Vitamin D naturally increase during the summer months.  The recommended daily intake of Vitamin D is 400 IU for adults and 600 IU for those age 71 and up.  Erica T. Goode, MD, MPH, a physician at the California Pacific Medical Center’s Health & Healing Center-Clinic in San Francisco, says that everyone should try to get at least 1,000 IU per day through a combination of diet, sun and supplementation.

In addition to increased mood levels, the vitamin D you get from the summer sun also helps to improve the strength of your bones.  A 2010 Surgeon General report shows that lack of exercise and deficiencies in both calcium and Vitamin D, especially in women, has subjected as many as 48 million Americans to osteoporosis.  Adding a few weight exercises can  improve bone health by slowing down the replacement of bone marrow by fat inside the bones.  In as little as 15 minutes a day, you can  increase your bone strength by trying these resistant band exercises at your local park or in your back yard.

Here are a few simple exercises you can take outdoors:

  • Squat Press: Using a resistance band, stand with your feet on the middle of the band a little further than hip distance apart.  With the handles in your hands at shoulder height, palms up, slowly squat down like you are sitting in a chair.  Once your knees are at 90 degrees slowly stand up and press the handles up over your head in one fluid motion.  Lower back down to the squat without pausing and repeat 10-15 times.
  • Rows: Wrap the resistance band around a pole at about shoulder height.  Step back from the pole until you feel some resistance on the band with arms fully extended in front of your body.  Pull the handles towards your body, palms facing in, keeping your elbows in towards your rib cage and always keeping resistance on the band. repeat 10-15 times with slow, smooth movements.
  • Chest Press: Keeping the resistance band and distance from the pole in the same place as the previous exercise, turn around and face away.  Start with your arms bent, elbows facing out, at shoulder height.  Push the handles straight out from your chest.  Always keeping resistance on the band,repeat 10-15 times with slow, smooth movements.
  • Calf Rises (no band needed):  Standing on the edge of a curb or step with one foot, lower the dangling foot to the ground. Straighten the supporting leg and come all the way up onto your toes before lowering the opposite foot again.  Repeat 10-15 times per leg in slow motion.

One important aspect of the above exercises is quality not speed.  Remember the longer you hold the resistance the more effective the exercise will be.  Don’t have a resistance band?  Use your natural body weight by flexing the target muscles.

Try to schedule your summer activities during the time when the sun is low in the sky. This is important, as exercising during peak sun hours, usually between about 10 a.m. and 3 p.m., can cause heat exhaustion, increase dehydration and even result in sun stroke.   Always be sure to drink plenty of water  and as an added treat, take some unsalted nuts as a high-protein, post workout snack..

However you choose to spend time outside during the warm summer months, be sure to have fun, stay hydrated and always look for new ways to naturally improve your life.

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