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health

Five reasons why regular exercise can help improve (or even save) your life…

January 25, 2010

A recent report by The Centers for Disease Control and Prevention said that 36% of U.S. adults participated in no leisure-time physical activity in 2008. This means that more than 1/3 of all adults – approximately 78 million people in this country alone – are too lazy to do anything more strenuous than scratch themselves while being parked on the couch for hours at a time.

Really, that’s a shame. Because regular exercise offers so many incredible benefits beyond the obvious reasons related to burning calories and weight loss. And I’m not talking about spending two hours a day in the gym. Something as simple as a brisk 30-45 minute walk, four or five times a week, is enough to dramatically increase the quality and quantity of your years here on planet Earth.

Here are five not-so-obvious reasons why you’ll want to make sure you’re exercising regularly:

1. Exercise combats colds, chronic diseases, and helps you live longer

Research shows that regular exercise can boost your immune system and increase the circulation of natural killer cells that fight off viruses and bacteria. It can also improve the body’s response to the influenza vaccine. People who exercise use 25-50% less sick days than couch potatoes, and have fewer and less severe upper respiratory tract infections (e.g., colds and flu).

Regular physical activity has been shown to boost high-density lipoprotein (HDL – that’s the “good” cholesterol) while decreasing triglycerides, a type of fat found in your blood. This helps prevent the buildup of plaques in your arteries and keeps your blood flowing smoothly. In addition, the Wall Street Journal recently reported that regular exercise:

lowers the risk of stroke by 27%
can reduce the incidence of diabetes by 50% and high blood pressure by 40%
can reduce the risk of developing Alzheimer’s disease by 40% and colon cancer by 60%
has an anti-aging effect at the cellular level

2. Exercise can boost your brainpower

New research helps explain why regular exercise can improve your brain power. In a recent study using mice, scientists at the University of Cambridge found that those which exercised performed better on memory tests and grew more new cells in the hippocampus, a part of the brain linked to memory and learning. By the end of the experiment, the animals which exercised had more than twice as many new brain cells as those that did not!

3. Exercise makes you feel good

Physical activity delivers more oxygen and nutrients to your tissues and cells and helps your entire cardiovascular system work more efficiently. And feel-good endorphins released by your body during exercise can continue to provide a boost long after you’re done. This can help reduce stress, boost your energy level, and fight off depression.

According to the Mayo Clinic: “Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You’ll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem.”

(Remember, all we really want is to feel good.)

4. Exercise helps you sleep better

Studies have shown that regular physical activity can help you fall asleep faster and improve the quality of your sleep. Experts usually recommend that exercising too close to bed time can have the opposite effect. However, I’ve personally found that not to be true. I usually work out for about 45 minutes every evening, about an hour before bed time. And I’m normally asleep before my head hits the pillow.

5. Exercise enables you to eat more

OK, I admit it, I’m a bit of a glutton for tasty food and good beer, making this one of the main reasons I try to work out at least five times per week. Without regular exercise, those extra calories would quickly add up to extra pounds of flabby fat.

And speaking of pounds… remember that a pound of muscle burns more calories at rest than a pound of body fat. More muscle means a higher resting metabolic rate, so this means you’ll burn more calories when you’re sitting around doing nothing when you’re in shape. I think you’ll agree the reward is worth the effort.

Start Exercising Today!

If physical activity isn’t currently part of your routine, a good place to start is the Exercise is Medicine™ Public Action Guide, a “simple, fast and effective tool for using exercise as a ‘medicine’ to help prevent or manage many of the most common chronic health conditions.” Ask your doctor if there are any concerns before you get going. And when you’re ready to get going, start slowly and then build up to a more rigorous routine.

The important thing is to make the commitment to living better and getting started – today.

Sources:

Tagged as: beer, diet, exercise, fitness, food, health, self improvement, sleep

New study shows you can improve your memory with… ummm… huh, where am I?

January 22, 2010

According to a recent report in the Journal of Agricultural and Food Chemistry, a daily dose of wild blueberry juice has been shown to improve the memory of older adults with age-related memory problems and those potentially at risk for dementia.

The study, conducted by scientists from the University of Cincinnati and the National Institutes of Health, showed that volunteers who drank the equivalent of 2-2 1/2 cups of blueberry juice once per day for 12 weeks showed significant improvement on learning and memory tests. No tests were done with blueberry pie, although I’m confident it would have been much more enjoyable for participants than blueberry juice. Of course they would have gotten much fatter in the 12 weeks. But they’d remember everything.

In the study, a control group drank a beverage without blueberry juice. Those drinking the beverage with blueberry juice rather than a placebo showed improvement over the time period, and better memory in general. The report said, “These preliminary memory findings are encouraging and suggest that consistent supplementation with blueberries may offer an approach to forestall or mitigate neurodegeneration.”

Bottom Line: Blueberries contain polyphenolic compounds, phytochemicals with antioxidant and anti-inflammatory effects which slow brain degeneration. Drink more blueberry juice. It can help prevent long-term memory problems, will help you be less forgetful, and is simply good for your brain.

Note: The study was also partly funded by the Wild Blueberry Association of North America, who would probably want more people to drink blueberry juice. And use blueberry jam instead of strawberry jam. And eat lots and lots of blueberry pie. I like blueberry pie. Best pie I’ve had in my entire life was a blueberry pie.

Ok – quick story…

It’s the autumn of 2008, and we’re camping in Bar Harbor, Maine. I see this woman slowly driving through the campground. People hurriedly approach her, and then leave with something seemingly important in their hands. At the behest of my five-year old son, we rush over to investigate.

Turns out she’s selling homemade pies from the back of her car. I’m not usually one to buy baked goods from strangers in beat-up old station wagons, but the smell – oh, the SMELL. There are only a few left, and they cost nine bucks, but I only have a five spot on me as I’m going for a bike ride with my son. Thanks anyway, maybe next time, I say. But, now get this… she gives it to me anyway, because she simply wants us to have pie!

So this kind-hearted pie-peddling woman hands her creation to me, and I give her my five. I balance the still-warm pie tin filled with all that is good in this world on one hand, and oh so carefully ride back to my wife and other son awaiting us at the campsite. Although it is time to throw some dogs on the grill and have dinner, this pie changes everything. We eat it, quickly. The whole thing, in one sitting. It is simply divine.

I wish I had taken a picture of that pie. And I almost wish there had been a good cup of coffee to accompany it. But making a pot of coffee and taking pictures both take time. And when you’re hungry, and there’s a fresh-baked Maine blueberry pie sitting in front of you, time is something you don’t have. So I devoured my portion of that pie and reverently washed it down with a Sam Adams Oktoberfest.

Homemade blueberry pie and a good beer with those you love. It really doesn’t get better than that.

Blueberry pie and Sam Adams Oktoberfest beer

The only picture... the afterglow

PS – She ended up driving by our campsite on the way out. I gave her another five. Keep the change…

Source: Journal of Agricultural and Food Chemistry
Credits: Blueberry Photo

Tagged as: beer, diet, feel good, food, health, memory, self improvement

Is this the secret to jumpstarting your brain?

January 21, 2010

Yawning is usually associated with being tired, stressed, overworked, or bored. It has an infectious quality. Seeing other people yawn or even thinking of it can trigger the response. I’ve yawned at least ten times already since I started writing this. Hold on… make that eleven.

Why do we yawn? One theory is that when we are bored or tired, we don’t breathe deeply enough. As a result, our bodies take in less oxygen. So, yawning helps us take in more oxygen and hastens the removal of carbon dioxide, which then helps keep us awake.

But some specialists believe yawning isn’t just about keeping us awake. Dr. Andrew Newberg is an Assistant Professor in the Department of Radiology at the Hospital of the University of Pennsylvania. According to Dr. Newberg, yawning is one of the best-kept secrets in neuroscience:

But yawning doesn’t just relax you—it quickly brings you into a heightened state of cognitive awareness. Students yawn in class, not because the teacher is boring (although that will make you yawn as well, as you try to stay focused on the monotonous speech), but because it rids the brain of sleepiness, thus helping you stay focused on important concepts and ideas. It regulates consciousness and our sense of self, and helps us become more introspective and self-aware. Of course, if you happen to find yourself trapped in a room with a dull, boring, monotonous teacher, yawning will help keep you awake.

Dr. Newberg explains that yawning triggers various neurochemicals to be released, including dopamine, which activates oxytocin production in brain areas essential for memory recall. In addition, these neurotransmitters regulate pleasure, sensuality, and relationship bonding between individuals. He says, “If you want to enhance your intimacy and stay together, then yawn together.”

Try yawning when you feel anger, stress, or before tackling an important task. Yawning during prayer or meditation can intensify the experience. While it takes a bit of practice, for best results, Dr. Newberg suggests consciously yawning as many times a day as possible.

Sure, you might look bored and disinterested, but at least you’ll feel great!

Source: Penn Gazette

This is a yawn plus a good stretch, which is actually called "pandiculation"

Tagged as: action, brain, health, self improvement

Skimp on these 7 things at your own peril…

December 21, 2009

When I buy big ticket items, I like to feel like I’m getting a good deal. Nobody likes paying too much for something. For average household items, my threshold for putting effort into trying to save money is probably about $10. If I think I can save more than that by shopping around a bit, I will. The bigger the potential savings, the more time I’ll invest in the search.

Most people don’t put a price tag on their time, which is a tad ironic, as time is your most valuable asset. Benjamin Franklin warned us in advance, 200+ years ago… “Dost thou love life? Then do not squander time, for that’s the stuff life is made of.”

You can’t buy more time. But you can always use your time to make more money. I know someone who will drive fifteen minutes out of the way to save a nickel on a gallon of gas. That’s mental. So it’s obviously a subjective thing.

The price of something always matters, but there are some purchases where cost shouldn’t be the primary concern. So here is my top ten list for things I recommend you never skimp on, no matter how tough times may be:

1 – Chocolate

I mean, good, dark chocolate. Preferably imported and/or organic. At least 70-85% cacoa content. No artificial colors, flavors or additives. The kind that gives you a rush and makes you salivate just thinking about it. Skip the Hershey’s Bar, spend an extra buck or two, and prepare to be amazed by the awesomeness of a real chocolate bar. I enjoy a piece or three of Green & Black’s Organic Dark Chocolate every day. A wondrous, simple little pleasure that’s also good for you.

2 – Beer

Upon tasting his first American beer, author H. Allen Smith is reported to have said, “Put it back in the horse!” Some beer drinkers claim to drink the cheap stuff because, they say, they prefer the taste. I like to believe they just don’t want to admit they’re cheap.

For many a beer-consuming man, there comes a time in his life when he realizes he’s been sold a lie. A pair of half-naked coed twins aren’t really going to magically appear in a hot tub in his living room just because he brought home a case of Coors Light, or Bud Light, or Busch. For some, that’s when the awakening takes place.

If you care about taste, but you’re on a tight budget, a Yeungling Black and Tan won’t disappoint. And when you’re ready to move up, try any one of the specialty beers from Sam Adams (but for the love of all that is holy, skip the Cranberry Lambic). Their Oktoberfest brew is the only good thing about the end of summer. Then see if you can find anything in the top 100 list here. That’s where my wife and I discovered Founders Breakfast Stout, our favorite. And I refuse to go the grave without at least having tried a Trappist Westvleteren 12.

Either way – spend a little more and try something different. Life is too short to drink bad beer. Taste does matter. And the twins aren’t coming.

3 – Professional Personal Service Providers

Falling into this category, you’ll find professionals who provide problem-solving services related to your health, safety, finances – or anyone that helps you look and feel better: an attorney, accountant, dentist, barber, plumber, handyman, mechanic, etc. If you find someone you trust who gets the job done right, don’t waste your time shopping around.

I’ve been using the same tax preparer for 13 years. H&R Block or some software program could do it for less. But my guy is on top of the complex, ever-changing tax laws. He keeps me out of trouble, frees me so I don’t have to spend any more time than necessary thinking about taxes, and hopefully saves me money in the long run.

4 – Razor Blades

I usually shave in the shower. I don’t usually bleed half to death in the process. Until the other day, that is, when I decided to try a brand new Gillette Mach 7 Warp Speed Nitro Power Nuclear Fusion disposable razor. On my first attempt to cut a swath through a day’s worth of stubble, I felt my skin rip and let loose a loud girlie scream reminiscent of the time my parents told me where babies come from.

I’ve used Gillette razor blades for years, but disposables always seemed kind of cheap, so I stayed away from them. But, with the economy being the way it is, I decided to try and save a few bucks by cutting corners here and there. Corners aren’t the only thing I cut. No more disposable razors for me.

5 – Birth Control

6 – Shoes

7 – Toilet Paper

Listen… I could give you all kinds of examples of what happens if you skimp on any of these last three, but really, it’s too frightening. So please, use your imagination, and promise me you won’t skimp on them – OK? Consider this my gift to you.

What won’t you skimp on?

Go ahead and use the comment form below to share some things you buy where price isn’t the primary concern. What won’t you skimp on?

Tagged as: awareness, beer, chocolate, discounts, health, money

Healthcare problem solved in five simple steps…

December 16, 2009

There are many joys to self-employment. No boss. No commute. No deadlines (other than the ones that are self-imposed). I’m there to put my kids on the bus in the morning, and I walk them home in the afternoon. I make my own schedule, and come and go as I please. I usually go to work in jeans, and have been known to enjoy a late afternoon beer at my desk. That’s how I roll…

jack-the-shining Sure, there are some downsides to working for yourself. The company picnic isn’t much fun. I have to remember to pay quarterly estimated taxes. And since I work from home, I have a tendency to go absolutely batshit crazy during these long New England winters. Come February, I begin to feel a bit like Jack in The Shining. My wife has been known to hide the rope and bullets.

But of course, one of the biggest drawbacks to working for yourself is that the health benefits blow. I have one of those high-deductible plans ($5,600/year) to keep the monthly premiums low. This means I’m out of pocket for everything until that point (with premiums, we’re talking about $8,000-$9,000 per year, give or take an ER visit).

Sick visits, check-ups, vaccines… all mine. My wife’s annual physical with all her girlie tests and bloodwork usually runs me $600-$800. My six-year old son gets frequent ear aches. A recent visit to the ear doctor: $350. Prescription nasal spray: $97. Waiting an hour and a half to see a doctor so he could tell me something I already knew: priceless.

Well, boo-hoo for me, right? But since I’ve never had a “real job,” I don’t know otherwise. It goes with the territory. Considering more than 45 million people are uninsured in the U.S. right now, I’m just glad I have health insurance and can afford to pay the ridiculous premiums that give me nothing in return. Hopefully, they’ll be there for me if I ever really need them.

To be honest with you, I find all this talk of socialized or nationalized health care so amusing. In a recent World Health Organization health-care ranking, France came in first, while the U.S. rocked it in 37th (but at least we’re not lowly Cuba, waaay down in 39th place). While this news at first helped to rally support for healthcare overhaul, it is unlikely our system and shameful ranking will improve much any time soon – for two main reasons:

1. The United States is broke(n). We borrow money from China and other countries just so we can stay afloat and keep fighting two wars that can never be won. The only way to pay for it is by borrowing more, cutting existing services, and increasing taxes. Ugh.

2. People, especially Big Business, hate change. There are too many powerful people who like things just the way they are: insurance companies, pharmaceutical companies, politicians. For big business, change = risk, and risk is bad. This has nothing to do with what’s best for the American people. It simply is the way of things.

While I may seem cynical or pessimistic, I’m really more of a realist. I’m simply not counting on the yo-yo’s in Washington to make my problems (e.g., costly healthcare) disappear. And neither should you. That’s why I went ahead and created my own healthcare reform plan to help any of my fellow Americans who may be sitting around on the couch, munching on Doritos, waiting for the government to save the day… So while you can’t change the health care system, you can do things to greatly improve the quality and quantity of your years. Be proactive. Don’t wait for illness to take over your life. I know it sounds overly simple and trite, but try to stay healthy. Read about proper diet and lifestyle habits from highly regarded experts such as Dr. Andrew Weil. Start an exercise regimen. A healthy, fit body is better at fighting off disease than one that is sedentary and regularly stuffed with junk food. Poor choices cause more health problems than anything else.

Just remember: No one is coming to the rescue.

It’s up to you…

Tagged as: action, awareness, diet, feel good, food, health, self improvement, small business

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