Run For Your Life 13 Reasons Why You Should Run!

1. Recent research showed that running is linked to the growth of brain cells and can decrease memory loss in elderly people and delay the onset or progression of some neurodegenerative diseases (e.g. Alzheimer’s disease).
2. Another study found that jogging helped to increase mental sharpness, so if you are getting ready for an exam then don’t forget to run regularly for at least 2 months before the test. The research was performed in Japan, Nihon Fukushi University in Handa and it involved 7 healthy young people. 
3. According to Mayo Clinic running can ease symptoms of depression and anxiety if you perform it regularly. Runners are also less likely to get stressed in life.
4. Regular running strengthens bones and in such a way it helps to prevent osteoporosis in women and the earlier you start it the more beneficial it will be for you. Running also strengthens muscles so it prevents muscle and bone loss that often occur with age in men and women.
5. One of the most well-known facts is that running is a great cardio-vascular exercise that will keep your heart strong and healthy for many-many years. Jogging reduces the risk of heart attack by strengthening the heart and lowering blood pressure.
6. Running prevents and helps fight the early stages of dangerous diseases such as diabetes, breast cancer and hypertension. Doctors often prescribe running to patients with a high risk of these types of diseases.
7. Running makes you happier due to the fact that when your run hormones known as endorphins are released in your body that create a sense of euphoria that is also known as ‘runner’s high’.
8. Running burns calories so it’s a great way to lose extra weight.
9. Regular running has amazing anti-aging benefits. Besides all the factors that have already been mentioned running proved to reduce risks of fatal diseases in elderly people by 50% and it increased the quality of life by 16 years.
10. Running does not kill your joints. If you stayed away from running just because you thought that it would ruin your joints then you can forget about this excuse and put on your running shoes immediately. Recent research showed that people who ran regularly and who didn’t run had the same risks of developing osteoarthritis. In fact osteoarthritis often occurs in overweight people and avid runners definitely do not have problems with being overweight.
11. Running increases your self-esteem. Some people become more self-confident when they set a goal and then accomplish it (run a marathon, run 6 miles every day etc.) but running gives people an inner sense of confidence regardless.
12. Running improves coordination and makes you more alert. This is especially true if you are doing trail-running. I can also add that running is the shortest way to get a knock-out set of legs. In order to see even greater results don’t forget to do some stretching before and after your jog. 
13. If you want to discover something new in your sexual life with your partner then try to run before your intimate moments and you will enjoy greater excitement and much stronger orgasm with your partner. Male runners seem to have the sexual prowess of men two to five years younger, it found. Vigorous exercise, combined with lifestyle factors such as diet and not smoking, can improve a man’s sexual state by up to 10 years and decrease risks of impotence. 

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Study Finds Green Leafy Vegetables Reduce Diabetes Risk

ScienceDaily (Aug. 20, 2010) - Eating more green leafy vegetables can significantly reduce the risk of developing type 2 diabetes, finds research published online in the British Medical Journal.The authors, led by Patrice Carter at the University of Leicester, say there is a need for further investigation into the potential benefits of green leafy vegetables.In the last two decades there has been a dramatic increase in the number of individuals developing type 2 diabetes worldwide.Diets high in fruit and vegetables are known to help reduce both cancer and heart disease, but the relationship between fruit and vegetable intake and diabetes remains unclear, say the authors.The researchers also note that previous research found that in 2002, 86% of UK adults consumed less than the recommended five portions of fruit and vegetables per day, with 62% consuming less than three portions. The study says that "it was estimated that inadequate consumption of fruit and vegetables could have accounted for 2.6 million deaths worldwide in the year 2000."Carter and colleagues reviewed six studies involving over 220,000 participants that focused on the links between fruit and vegetable consumption and type 2 diabetes.The results reveal that eating one and a half extra servings of green leafy vegetables a day reduces the risk of type 2 diabetes by 14%. However, eating more fruit and vegetables combined does not significantly affect this risk. Only a small number of studies were included in the meta-analysis and the benefit of fruit and vegetables as a whole for prevention of type 2 diabetes may have been obscured.

The authors believe that fruit and vegetables can prevent chronic diseases because of their antioxidant content. Green leafy vegetables such as spinach may also act to reduce type 2 diabetes risk due to their high magnesium content. The authors argue that "our results support the evidence that 'foods' rather than isolated components such as antioxidants are beneficial for health … results from several supplement trials have produced disappointing results for prevention of disease." In conclusion, they believe that offering tailored advice to encourage individuals to eat more green leafy vegetables should be investigated further. In an accompanying editorial, Professor Jim Mann from the University of Otago in New Zealand, and Research Assistant Dagfinn Aune from Imperial College London, are cautious about the results and say the message of increasing overall fruit and vegetable intake must not be lost "in a plethora of magic bullets," even though green leafy vegetables clearly can be included as one of the five portions of fruit and vegetables per day.They argue that given the limited number of studies, "it may be too early to dismiss a small reduction in risk for overall fruit and vegetable intake or other specific types of fruits and vegetables and too early for a conclusion regarding green leafy vegetables."

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Strong Muscles, Strong Bones

Exercise in any form - mild, moderate or intense - is good for you and can help reduce the risk of disease and keep the heart healthy.

But when it comes to strengthening bones, milder forms of activity may not be enough.

Thirty-eight men and 46 women, ages 55 to 75 years, all of whom were generally healthy but didn’t exercise regularly, were recruited to help determine the link between physical activity and bone strength.

Researchers concluded that neither overall aerobic fitness nor mild physical activity had a significant effect on bone density. Greater muscle strength, however, was associated with stronger bones.

''Although some activity may be better than none at all for certain aspects of health, like heart health, milder forms of activity may not be sufficient to hold off or attenuate the age-related decline in bone,'' says lead researcher Dr. Kerry J. Stewart of Johns Hopkins University School of Medicine in Baltimore, Maryland.

Source: Journal of Internal Medicine, 2002; 252, 5, 381-388 

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The Importance Of A Good Night's Rest!

Adequate sleep is absolutely essential to maintain a healthy body because that is when THE BODY REBUILDS ITSELF. During the night,Human growth hormone triggers proteins throughout the body to build new cells and repair any damage. It is only released during sleep which is why getting the proper amount of sleep is so  important. Foods that contain tryptophan will help you get a good night's sleep. Good sources are: bananas, dates, figs, nut butters, tuna, turkey, and wholegrain crackers. Some herbs that help relieve insomnia are: basil, chamomile, dill, kava, and marjoram.  

How to sleep better tips Keep a regular sleep schedule: 

Getting back in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is important.

• Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
• Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.
• Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.
• Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
• Fight after–dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

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Deadly Abdominal Fat!

It does not take science to figure out that the majority of individuals in society possess a vast amount of belly fat in their mid sections. In fact, too many people are carrying excess abdominal fat, and they do not even realize that this type of fat accumulation, specifically in the stomach region, is a big indicator that they could suffer from some major health risks and problems. For years studies have been conducted in regards to the ratio of body fat that is unhealthy. 






These studies have conduced that those people who have a higher ratio of body fat also have an increased risk of experiencing health problems such as diabetes, heart disease, high blood pressure, ill mobility, high cholesterol, risk of stroke, cardiovascular problems, sleep apnea, and respiratory problems. These health epidemics are skyrocketing due to the world wide increase of obese individuals. In fact, here are some shocking statistics and proof that obesity and disease linked with obesity is out of control:

40 Million Obese;

58 million overweight:

3 Million morbidly Obese

8 individuals out of every 10 over 25 are in the overweight category of the BMI: 

78% of American’s do not meet their basic activity level recommendations

25% are Sedentary

Since 1990, 76% increase in Type II diabetes in adults from 30-40 years old

However, the individuals who have more belly fat are the ones that are exposed to even more serious risks than if the fat is consisted and distributed evenly throughout the body. The fat that is the most hazardous to the better of one’s health is that called visceral fat. This is the fat that is retained and stored around the body’s vital organs. However, there is also subcutaneous fat that is located behind the abdominal muscles that also places a candidate in the high risk category for serious weight related diseases and health issues. Although eating and food is very enjoyable, putting yourself and optimal health at risk for a double cheeseburger would hardly seem worth it, especially when you take these risk factors and substantial statistics into consideration. People are compromising their quality of life, and indulging themselves right into shortening their life spans. In order to make this grave change, and to improve your overall health and quality of life, you should consider making the necessary efforts in your lifestyle to incorporate a well-balanced diet, optimal nutrition, and regular exercise to better your health risks of certain diseases associated with belly fat. When you really think of it, is it worth shortening your life, or living a decreased quality of life to eat whatever you want, be sedentary, and just merely exist. Life is too short to not consider the consequences that may follow when you live an unhealthy lifestyle, and possess an excess of belly and abdominal fat that could cost you your life.

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Avoid High Fructose Corn Syrup

High fructose corn syrup (HFCS) has been linked by many scientists to the obesity epidemic in the U.S. and other western countries.  The Corn Refiners Association claims that the product is no worse for you than sugar.  Part of what makes HFCS such an unhealthy product is that it is metabolized to fat in your body far more rapidly than any other sugar. 

Because most fructose is consumed in liquid form (soda), its negative metabolic effects are significantly magnified.  Those effects result in diabetes, obesity, metabolic syndrome, an increase in triglycerides and LDL (bad) cholesterol levels, and liver disease. 

Fructose contains no enzymes, vitamins or minerals, and it leeches micronutrients from your body.  Unbound fructose, found in large quantities in HFCS, can interfere with your heart's use of minerals such as magnesium, copper and chromium. THIS IS JUST THE TIP OF THE ICEBERG ON THE DANGERS OF HFCS.

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Misconceptions About Weight Lifting!

Don't get caught up in the hullabaloo that's circulating about weight training! Resistance training can be VERY BENEFICIAL! There are many false assumptions about weight
training.
Many people are reluctant to train with weights because they mistakenly believethat muscle will turn into fat if they
were to stop their workout programs. This is simply not true. Just as a brokenleg will atrophy while in a cast,
a muscle that is not worked will shrink, not turn into fat!!!!




Another misconception that a lot of people have, especially women, is that weight training will build bulky muscle rather than lean muscle. Weight training is a slippery slope for a lot of women and some men. Many are afraid of bulking up and skip it altogether, while others use lighter weights to avoid looking too muscular. The accepted logic is that heavier weights equal big muscles and using lighter weights is the best way to slim down and maintain toned muscles. –Not So.
Using heavier weights is more slimming than you think. Bulking up is all about caloric intake. If you want to gain big, you have to eat big. Most body builders have extreme calorie loading diets, so in fact, women who weight train will not bulk up like men unless they have higher-than-average levels of testosterone or take steroids. 


Women do gain lean muscle but tend to actually look slimmer rather than bulkier when they lift weights because muscle is denser than the fat it replaces and takes up less space.


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