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Sunday, May 6, 2012

The life-changing benefits of exercise

Exercise Guide for Exercise HatersExercise is not just about aerobic capacity and muscle size. Sure, exercise improves your health and your physique, but it has even greater benefits for your energy, mood, and brainpower. A study in the ACSM Journal of Health & Fitness asked long-term exercisers (those who had been regularly exercising for an average of 13 years) what motivated them to continue exercising. Rather than being motivated by building muscle or flattening their stomachs, for example, most exercisers cited the feelings of well-being they derived from exercise, along with increased pep and energy, and how exercise helped them sleep better and made them more relaxed.
The important thing to remember is that these benefits can be achieved without spending hours pumping weights in a gym or pounding on a treadmill. Regular mild to moderate exercise can improve your life by:
  • Easing stress and anxiety. A twenty-minute bike ride won’t sweep away life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. Aerobic exercise releases hormones that relieve stress and promote a sense of well-being.
  • Lifting your mood. Exercise can treat mild to moderate depression as effectively as antidepressant medication. Exercise also releases endorphins, powerful chemicals in your brain that energizes your spirits and makes you feel good.
  • Sharpening brainpower. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.
  • Improving self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful.
  • Boosting energy.  Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized.

What is mental health or emotional health?

Mental or emotional health refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with difficulties.

Mental and Emotional HealthGood mental health isn't just the absence of mental health problems. Being mentally or emotionally healthy is much more than being free of depression, anxiety, or other psychological issues. Rather than the absence of mental illness, mental and emotional health refers to the presence of positive characteristics. Similarly, not feeling bad is not the same as feeling good. While some people may not have negative feelings, they still need to do things that make them feel positive in order to achieve mental and emotional health.

People who are mentally and emotionally healthy have:

  • A sense of contentment.
  • A zest for living and the ability to laugh and have fun.
  • The ability to deal with stress and bounce back from adversity.
  • A sense of meaning and purpose, in both their activities and their relationships.
  • The flexibility to learn new things and adapt to change.
  • A balance between work and play, rest and activity, etc.
  • The ability to build and maintain fulfilling relationships.
  • Self-confidence and high self-esteem.
These positive characteristics of mental and emotional health allow you to participate in life to the fullest extent possible through productive, meaningful activities and strong relationships. These positive characteristics also help you cope when faced with life's challenges and stresses.

Brain, Body & Spirit


Mind & Body
There are many ways to nurture your physical and mental health—and supercharge your body, mind, and soul in the process.
Taking care of your body is a powerful first step towards mental and emotional health. The mind and the body are linked. When you improve your physical health, you’ll automatically experience greater mental health. Similarly, as you exercise your mind and spend time connecting with others, you’ll experience a huge emotional boost.
Enjoying the affection of a pet, enjoying a walk outdoors, volunteering your time, spending time with friends, and laughing out loud are just some of the many things you can do to gain strength, both inside and out.

How to sleep better tip 1: Keep a regular sleep schedule

Tips for a Good Night's SleepGetting 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.

The secret to getting good sleep every night

Good sleep strategies are essential to deep, restorative sleep you can count on, night after night. By learning to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques, you can discover your personal prescription to a good night’s rest.

The key is to experiment. What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you.
The first step to improving the quality of your rest is finding out how much sleep you need. How much sleep is enough? While sleep requirements vary slightly from person to person, most healthy adults need at least 8 hours of sleep each night to function at their best.

Sleep


Understanding Bipolar Disorder
Do you want to be productive, mentally sharp, emotionally balanced, and full of energy all day long? The way you feel during your waking hours hinges on how well you sleep at night.
Sleep is essential for energy, health, productivity, and emotional balance. And most people don’t get nearly enough. Learning about sleep and healthy sleep habits can help you put a stop to nighttime problems and improve the quality of your rest and with it, the quality of your life.

Suicide Prevention


Stress
Suicide is one of those subjects that many of us feel uncomfortable discussing. If you’re the one feeling suicidal, you may be afraid that you’ll be judged or labeled “crazy” if you open up. Or maybe you’re just convinced that no one could possibly understand. It’s not much easier for concerned friends and family members, who may hesitate to speak up for fear that they’re wrong or that they’ll say the wrong thing.
The important thing to understand is that feeling suicidal is not a character defect, and it doesn’t mean that a person is crazy, or weak, or flawed. It only means that the person has more pain than they feel capable of coping with. But help is out there. Talking openly about suicidal thoughts and feelings can save a life. So don’t wait: reach out.

Stress


Stress
In small doses, stress helps you to stay focused, energetic, and alert. But when stress becomes overwhelming, it can damage your health, your mood, your productivity, your relationships, and your quality of life.
Everyone experiences stress differently but there are some common warning signs and symptoms. Stress can easily creep up on you so that being frazzled and overwhelmed starts to feel normal. You may not realize how much it’s affecting you, even as it takes a heavy toll on your mind, body, and behavior.
You can protect yourself by learning how to recognize the signs and symptoms of stress overload and taking steps to reduce its harmful effects.

Schizophrenia


Schizophrenia
Schizophrenia can be frightening, but it doesn’t have to define your life. With medication, therapy, and support, many people with schizophrenia are able to control their symptoms, gain greater independence, and lead fulfilling lives.
Early diagnosis and treatment can prevent many unnecessary complications and improve the chance of recovery, so if you’re worried that you or someone you care about has schizophrenia, don’t hesitate to seek help.
Recovering from schizophrenia doesn’t happen overnight. Finding the right treatments takes time and setbacks happen. But it is possible. In fact, most people with schizophrenia get better over time, not worse. So no matter what challenges you presently face, there is always hope.

Relationship Help


Relationship Help
A relationship is an investment that will build as you continue to devote your time and effort. The more you put in, the more you’ll get back.
As well as commitment and a willingness to adapt and change throughout life, healthy relationships require skills in communication and emotional awareness. Thankfully, these skills can be easily learned. They can even help to repair many relationships.
If your romantic relationship is less than you need or want, or even if it’s on the rocks, there are steps you can take to repair trust and rebuild a satisfying and meaningful connection. A healthy, rewarding relationship can improve your life in all aspects—and can make life worth living.

PTSD & Trauma


PTSD / Trauma
The emotional aftermath of traumatic events can be every bit as devastating as any physical damage. Whether trauma stems from a personal tragedy, a natural disaster, or other overwhelming life experiences, it can shatter our sense of security, making us feel vulnerable, helpless, and even numb.
There is no right or wrong way to feel after traumatic events. But there are many strategies that can help you work through feelings of pain, fear, and grief and regain your emotional equilibrium. Whether the traumatic event happened years ago or yesterday, you can heal and move on.

Grief & Loss


Grief & Loss
You may associate grief with the death of a loved one, but any loss can cause grief, including the loss of a relationship, your health, your job, or a cherished dream. After a significant loss, you may experience all kinds of difficult and surprising emotions, such as shock, anger, and guilt. Sometimes it may feel like the sadness will never let up.
While these emotions can feel very painful, accepting them as part of the grieving process and allowing yourself to feel what you feel is necessary for healing.
As you deal with your loss, remember that there is no order or timetable for grief. Everyone grieves differently, but there are healthy ways to cope and heal from the pain.

Emotional Health


Emotional Health
Looking after your emotional health is just as important as caring for your physical health. People who are emotionally healthy are in control of their emotions and behavior. They’re able to handle life’s inevitable challenges, build strong relationships, and lead productive, fulfilling lives. They bounce back when bad things happen and can manage stress without falling apart.
If your emotional health isn’t as solid as you’d like it to be, here’s the good news: just as you can improve your physical fitness by working at it, you can improve your emotional fitness, too. There are many things you can do to boost your mood, build resilience, and get more enjoyment out of life.
It takes time and commitment to build emotional health, but there’s a huge payoff. The more you make healthy choices that strengthen your emotional health, the better you’ll feel.

Eating Disorders


Eating Disorders
If you have an eating disorder, you may believe that being thin is the key to being happy, or that if you can control what you eat, you’ll be able to control your life. But the truth is that happiness, confidence, and self-empowerment come from accepting yourself for who you truly are—and that’s only possible with recovery.
Overcoming an eating disorder involves rediscovering who you are beyond your eating habits, weight, and body image. It also involves learning to recognize and deal with your emotions in healthy ways, rather than using food—whether by obsessing about it, avoiding it, or overeating—as a substitute.

Depression


Understanding Depression
Feeling down from time to time is a normal part of life. But when emptiness and despair take hold and won't go away, it may be depression. More than just the temporary "blues," the lows of depression make it tough to function and enjoy life.
Depression can make you feel helpless, hopeless, or empty and numb;  but there’s a lot you can do to change how you feel. With help and support, you can overcome depression and get your life back.
The key to recovery is to start small and take things one day at a time. Feeling better takes time, but you can get there if you make positive choices for yourself each day and draw on the support of others.

Bipolar Disorder


Bipolar Disorder
The extreme highs and lows of mania and depression can hurt your job and school performance, damage your relationships, and disrupt your daily life. But you’re not powerless when it comes to bipolar disorder.
Understanding the signs and symptoms and seeking professional help are the first steps to managing your symptoms and staying on track. But beyond the treatment you get from your doctor or therapist, there are many things you can do to help yourself, including surrounding yourself with people you can count on, making healthy lifestyle choices, and monitoring your moods.

Anxiety


Anxiety
We all know what anxiety feels like. Your heart pounds before a big presentation or a tough exam. You get butterflies in your stomach during a blind date. You worry and fret over family problems or feel jittery at the prospect of asking the boss for a raise. These are all natural reactions.
However, if worries, fears, or anxiety attacks seem overwhelming and are preventing you from living your life the way you'd like to, you may be suffering from an anxiety disorder. Fortunately, many anxiety treatments and self-help strategies can help you reduce your anxiety symptoms, control anxiety attacks, and take back control of your life.

Adult ADD / ADHD


Adult ADD / ADHD
Attention deficit disorder impacts many adults, and its wide variety of frustrating symptoms can hinder everything from your relationships to your career. Learning about the signs and effects of adult ADD/ADHD is the first step toward understanding the challenges and identifying the treatment options that are right for you.
As well as professional help, there are also many self-help techniques that can help you manage your symptoms, take advantage of your strengths and talents, and lead a productive and satisfying life

Addictions


Addiction
It takes courage and strength to face up to any type of addiction, whether it’s alcohol, drugs, nicotine, gambling, the internet, or self-injury. But no matter how bad the addiction or how powerless you feel, there is hope and help available. Don’t give up, even if you’ve tried and failed before. You don’t have to wait until you hit rock bottom; you can make a change at any time.
Recovery is a process, and there’s bound to be some bumps in the road. But you can overcome your addiction by learning how to cope in ways that are constructive rather than destructive to yourself and others.

Abuse & Bullying

AbuseAbuse can affect virtually anyone from all walks of life, including men, women, children, and seniors. It can take the form of physical battery, emotional bullying, sexual abuse, neglect, or even self-inflicted harm.
Whatever your situation, you deserve to live without pain and fear. Whether you’re the abused, the abuser, or a concerned friend or family member, it’s important to know that there is help available. By learning about the different types of abuse and what you can do to stop or prevent it, you can make a huge difference in your own or someone else’s life.

Healthy life eating tip 4: Add calcium for strong bones

Add Calcium for Strong Bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.
You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Good sources of calcium include:

  • Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
  • Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
  • Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy life eating tip 3: Fill up on colorful fruits and vegetables

Shop the perimeter of the grocery store

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
Some great choices include:
  • Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
  • Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
  • Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.
The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy life eating tip 2: Moderation is key for life

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

  • Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
  • Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrĂ©e, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small.  Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy life eating tip 1: Set yourself up for success life

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

  • Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
  • Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
  • Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

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