Regular, Vigorous Exercise May Lengthen Your Life: Study

Tony:

The study involved more than 204,000 people aged 45 or older who were followed for more than six years. Researchers compared those who engaged in only moderate activities — like gentle swimming, social tennis or household chores — with people who got some amount of vigorous activity — such as jogging, aerobics or competitive tennis.

I have written extensively on the value of exercise in boosting longevity, particularly in view of mental powers. Please check out my page – Important Facts About Your Brain (and Exercise) for much more on this subject.

Tony

Originally posted on Cooking with Kathy Man:

Intense workouts seem more beneficial than less-intense ones, researchers say.

Although any amount of exercise offers health benefits, a new study suggests that rigorous physical activity may be key to boosting longevity.

Australian researchers found that middle-aged or older people who get at least some high-intensity exercise that makes them sweaty and winded may reduce their chances of dying early by up to 13 percent.

The researchers concluded that doctors’ recommendations and public health guidelines should encourage participation in some vigorous types of exercise.

The study involved more than 204,000 people aged 45 or older who were followed for more than six years. Researchers compared those who engaged in only moderate activities — like gentle swimming, social tennis or household chores — with people who got some amount of vigorous activity — such as jogging, aerobics or competitive tennis.

The participants were divided into three groups based on their levels…

View original 321 more words

Leave a comment

Filed under Exercise, longevity

How About a 5 Minute Office Workout? – Infographic

I am well into retirement, so being tied up at the office and unable to exercise does not happen to me any more. For the benefit of those of you who still feel pressured by long hours and demanding jobs, here is a little five minute workout that can at least assuage some of your guilt and make you feel fitter. I am impressed with the amount of ground it covers.

The-5-Minute-Office-Workout-V3

Nice to see the little stair climbing in there. I still do that occasionally.

Tony

Leave a comment

Filed under five minute workout

Is Your Thyroid Slowing Down? – Harvard Healthbeat

I confess to utter ignorance about my thyroid gland and what it has to do with my body
and well being. So, this email from Harvard, interested me.

9443204

“The thyroid is butterfly-shaped gland in the neck. It produces the hormones that regulate metabolism. Low levels of thyroid hormone can cause a range of symptoms including fatigue, constipation, dry skin, brittle nails, hair changes, aches and pains, and feeling down. Untreated, an underactive thyroid (hypothyroidism) can increase the chances of developing high cholesterol, high blood pressure, and heart disease.

“Women are more likely than men to have problems with their thyroid, particularly as they get older. In some women, the onset of thyroid trouble is so gradual that it’s hardly noticeable; in others, symptoms come on abruptly over the course of a few weeks or months. These include:

•    Fatigue. You may feel unusually tired and have less energy.
•    Cold intolerance. You may feel chilly even when others around you are comfortable.
•    Appetite loss, weight gain. When metabolism is dragging, you need fewer calories so your appetite may decrease — at the same time, you are using fewer of the calories you do eat, so more are stored as fat.
•    Cardiovascular effects. Low levels of thyroid hormone can lead to high blood pressure as well as elevated levels of total and LDL cholesterol. Over time, an underactive thyroid can compromise the ability of the heart to pump blood effectively.
•    Mental effects. Hypothyroidism and depression share many of the same symptoms, including trouble concentrating, memory problems, and loss of interest in things that are normally important to you.
    Other signs and symptoms. Hypothyroidism can cause symptoms throughout the body, from constipation to muscle aches and pain around the joints. Skin, hair, and nails may become dry and thin.
•If you have any of these symptoms, see your doctor. She or he will examine you for signs of hypothyroidism, and may recommend blood tests to check thyroid function.

If this has piqued your curiosity and you want to learn more from Harvard, you can purchase A Guide to Women’s Health: Fifty and Forward, a Special Health Report from Harvard Medical School.

Tony

Leave a comment

Filed under thyroid gland slowing

7 Five Minute Dinners Nutritionists Eat – Infographic

We haven’t heard much from Mr. Lazy Cook lately, but this infographic is right up his alley. Some very simple and healthy food combos here. The simple illustrations suggest nice portion sizes, too.

355fbacb2fdcb4cef94b7577c913024c

Tony

3 Comments

Filed under infographic, simple nutritionist dinners

How Much is a Pound of Fat? – Infographic

I was torn about posting this. On the one hand, I feel like everyone knows a pound of fat is 3500 calories, so it is redundant. On the other, there is a lot of good information in it besides the 3500 calories.  Hope you find it useful.

photo9+How+Much+is+a+Pound+of+Fat+[infographic]-1

 

Tony

1 Comment

Filed under infographic, pound of fat

16 Reasons To GO NUTS For Nuts

Tony:

Specifically, those who at nuts five or more times per week were found to enjoy a 29% reduction in death from heart disease; an 11% reduction in death from stroke; a 23% reduction in death from infection; a 24% reduction in death from respiratory diseases; a 29% reduction in death from kidney disease; and an 11% reduction in death from cancer.

nuts

 

Originally posted on Our Better Health:

BY DR. RONALD HOFFMAN  NOVEMBER 29, 2013 

A recent article in the New England Journal of Medicine underscores the health benefits of nuts. Researchers followed over a hundred thousand men and women over several decades and concluded that eating nuts helped them stave off the Grim Reaper. Seven or more servings of nuts per week cut the risk of dying by a third! (“A serving” was defined as one ounce, which is about one handful of almonds.)

Specifically, those who at nuts five or more times per week were found to enjoy a 29% reduction in death from heart disease; an 11% reduction in death from stroke; a 23% reduction in death from infection; a 24% reduction in death from respiratory diseases; a 29% reduction in death from kidney disease; and an 11% reduction in death from cancer.

It’s long been known that nuts are heart-healthy. A now-famous study of…

View original 949 more words

Leave a comment

Filed under healthy fats, nuts

Good Fat Vs. Bad Fat – Infographic

I love the conclusion of this one: Nature doesn’t make bad fats. Factories do. Amen.

Regular readers know I am a giant fan of coconut oil. Check out my Page: Coconut Oil – Why You Should Include it in Your Diet.

1926896_684800381582606_1678972053_nTony

2 Comments

Filed under Fats

How You Can Benefit from a Positive View on Your Life – WSJ

Regular readers know that I have embraced the theory of positive psychology. I have written a number of posts on the benefits of a positive point of view. You can find an index of them at the end of this post.

Meanwhile, I was thrilled to see Elizabeth Bernstein’s piece in the Personal Journal of Tuesday’s Wall Street Journal entitled “It’s Healthy to Put a Good Spin on Your Life.”

To-Think-Positively-or-Negatively_opt

In a study of a large number of adults in their mid to late 50’s researchers found that “when people displayed higher levels of agency, communion and redemption and lower levels of contamination, their mental health improved. They consider good mental health to be low levels of depression and high levels of life satisfaction and psychological and social well-being.”

They explained the four keys to good mental health as follows:

• Agency—Did the subjects feel able to influence and respond to events in life, or did they feel battered around by the whims of external forces?

• Communion—Are the people connected to others or disconnected?
• Redemption—Did the subjects take a negative experience and find some positive outcome?
• Contamination—Did they tell narratives of good things turning bad?”

I would like to point you to a post I wrote in May of 2011 called Super Tools for Handling Stress.

In it I quoted Maggie Crowley, Psy.D., a Health Psychologist at the center for Integrative Medicine and Wellness at Northwestern Memorial Physicians Group.

Dr. Crowley listed the following as maladaptive coping strategies:

*Demand our circumstances be different
*Devalue ourselves and others
*Demean/blame ourselves and others
*When the above fail to work, do we choose another strategy?
*Or, do we double our ill-conceived efforts and feed our downward spiral.

She said that we needed something to shift our mental gears out of the stressful/fearful response that triggers that damaging cascade of negative emotion. She suggested the following activities that set off the parasympathetic approach:

*Practicing appreciation
*Making choices that are positive
*Using constructive language
*Employing our strengths and personal power.

I think there is a great similarity between the four keys to good mental health mentioned in the Journal and the points made by Dr. Crowley in dealing with stressors.

Regarding positive psychology, I have found it answered a lot of questions for me. If you are interested you can explore it in the following posts:
What is Positive Psychology?
How to Harness Positive Psychology for You – Harvard
Breaking down 8 Barriers to Positive Thinking – Infographic
11 Ways to Become a Better, More Positive You
How to Become a Positive Thinker
7 Exercises That Train Your Brain to Stay Positive
Positive, Happy People Suffer Less Pain

Tony

2 Comments

Filed under Positive Psychology, positivity, Wall Street Journal

Celebrate World Health Day – April 7

It seems appropriate to celebrate World Health Day so close to Easter and Passover. Good health is simply a daily renewal and rebirth, right?

imagesSince so many of us are focused on our weight and waistlines, I thought this picture of How Long Does it Take to Burn Off … would be helpful.

JTX_Calorie_Infographic2Here is another way of looking at the same thing, a little less graphic.

calsFinally, because (wo)man does not live by bread alone:

HugTo read about the physical and physiological benefits of hugging, check out my post – What is the Value of Hugging?

Tony

Leave a comment

Filed under world health day

4 Cool Food Facts – Infographic

You can’t judge a book by its cover, but it appears you can tell something about food by its appearance. Good to eat and good to know. Isn’t this clever?

amazingpharmacyBuon appetito!

Tony

Leave a comment

Filed under food facts

Celebrate The Spirit of Easter, or Spring – Infographics

I seem to have a case of Easter Spirit, or maybe it’s just Spring Fever. We actually had some sun and pleasant weather here in Chicago yesterday afternoon and it got to me. In any event, I am feeling really expansive this Easter Sunday morning and wish you the same.

The idea of achieving and maintaining good health in this blog really is just an exercise (no pun intended) in restoring ourselves on a daily basis, isn’t it? We wake up in the morning and our body says to us, metaphorically, what have you done for me lately? It’s nice that you ate well and got some exercise yesterday, but this is a new day. So, get to it.

So, in the spirit of Easter and rebirth and good health I wanted to share these two infographics on the benefits of exercise to our brains. Too often we overlook these benefits which are so important to us today and even more so tomorrow, in our senior years.

2a42a80661d8835d8d5f6c5076aab55a
If you want to read more on this subject, check out my Page – Important Facts About Your Brain (and Exercise Benefits)

brainbenefits-01Regular readers know that my family history includes both Alzheimer’s and dementia. So, exercise is most relevant to me. When people ask me why I ride my bike every day, I always tell them that I am paying for my old age one bike ride at a time.

Happy Easter!

Tony

3 Comments

Filed under aging, Easter, Exercise

Happy Easter Wishes – Try Biking – Infographics

Easter comes at a time when the weather is mellowing and more folks think about getting outside and enjoying the air. Maybe slimming down. The whole idea of Easter is rejuvenation, right? Spring; new life. Well, biking is the coolest way I know to get outside and feel reborn.

I hope you will enjoy these images and ideas as much as I do.

benefits-of-a-bicycleI just love that little poster. The Earth sends a lil extra luv to those on bicycles… It says so right there.

8478b233cb320070783ded4e51998d43What’s not to like?

WebMost  years I ride my bike farther than I drive my car. That’s something you might be able to do …

twin-cities-biking-walkingIsn’t it interesting that Minneapolis is one of the top cities for biking in the country?

c6e9f77152707d384b96d3d757e6cc3fIt’s a good day for a ride …

Happy Easter, bunny!

Tony

5 Comments

Filed under biking, Easter wishes, good health

Is Your Cholesterol in Good Shape?

Tony:

The message that hasn’t changed is this: If your blood has a lower level of bad cholesterol (low-density lipoprotein, or LDL) and a higher level of the good kind (high-density lipoprotein, or HDL), you will reduce your risk of heart disease. Lifestyle modifications and/or medications are usually effective in shifting your cholesterol levels into a healthy range.

Originally posted on Cooking with Kathy Man:

Gilles Beaudin wrote . . . .

Cholesterol has been getting a lot of press lately. The most recent news is the about face on dietary cholesterol. The American dietary guidelines no longer encourage restricted cholesterol consumption. Strong scientific evidence shows that dietary intake has little influence on levels of good and bad cholesterol in the body.

The message that hasn’t changed is this: If your blood has a lower level of bad cholesterol (low-density lipoprotein, or LDL) and a higher level of the good kind (high-density lipoprotein, or HDL), you will reduce your risk of heart disease. Lifestyle modifications and/or medications are usually effective in shifting your cholesterol levels into a healthy range.

Surprisingly, a large number of heart attacks are seen in people with healthy levels of good cholesterol. This indicates that there is something going on beyond the numbers, and that is the quality and function of…

View original 461 more words

Leave a comment

Filed under cholesterol, HDL Cholesterol, LDL Cholesterol

25 Ridiculously Healthy Foods – Infographic

This is a Women’s Health infographic. Thought it was especially interesting.

04d53abb8b6fd441345c7e8f21ced07b

Buon Appetito!

Tony

1 Comment

Filed under healthy eating, infographic

Design the Ideal Bedroom to Improve Your Sleep – Infographic

Regular readers know I feel strongly that we need to get proper sleep to remain healthy and live a long life. As the infographic below states, nearly half the world’s population suffers from sleep disorders. Herewith some super ideas for creating “the perfect sleep sanctuary and getting the rest your body needs to operate at peak performance.”

To read further on the importance of sleep, check out my Page – How Important is a Good Night’s Sleep?

Design-Your-Bedroom-For-a-Good-Nights-Sleep-1One of the techniques I have adopted for my late night computing is to wear a pair of blue-blocker sunglasses. That way, the blue light from the computer screen doesn’t throw off my circadian rhythms and keep me awake.

In case you didn’t notice, the infographic is from Made.com

Tony

Leave a comment

Filed under sleep, sleep deprivation

13 Reasons Why Your Brain Craves Infographics

Regular readers know that I have been using infographics a lot on the blog lately. Here is an explanation why I have and why you like them so much. As a journalist, of course, I am blown away by how very much information they can get across in such a short time.

When you finish this, if you find your mind interested in your brain and its functions, check out my Page – Important Facts About Your Brain (And Exercise Benefits) for lots more, some of it the old-fashioned way.

infographics-infographic-01-2015If you liked this, you can go to an animated, interactive version where you can click on the sources of every fact. Fun stuff for kids like us.

Tony

Leave a comment

Filed under brain, infographic