Fresh Air Does a Body Good

People spend a lot of time indoors every day. Kids spend six hours a day in school. Many adults spend at least eight hours inside of the buildings where they work. We spend all night in our homes: eating, playing, and sleeping. When do we take the time to enjoy the “great outdoors”? Fresh air is highly underrated. Getting out of doors on a regular basis can improve one’s health and sense of well-being.

The air that we breathe on the inside is not as fresh as we need it to be. Dust is a fact of every day life. It collects on every surface. As we try to get rid of it, the dust swirls around us and makes its way into our respiratory system via nose and mouth. In your homes, if you cook and occasionally burn a meal or two, those fumes get inhaled also. We need a break from the indoor air. Companies try to sell us products to clean our home or office air which is fine, but there is just no substitute for fresh air.

Fresh air cleans our lungs. We may cough a bit at first as our lungs are getting rid of the impurities that we suck up on a weekly basis. But, after a while we’ll begin to breathe deeper and deeper which brings more oxygen to our cells. The increased oxygen brings with it increased energy to do the things we need to do. More oxygen brings greater clarity to the brain, which needs twenty percent of our body’s oxygen to function. We can think better than we could before.

Exercises performed outdoors in fresh air offer increased aerobic benefits. More clean air in, helps improve our breathing technique. Better technique increases stamina. More oxygen to the muscles reduces that lactic acid build-up in the muscles which leads to cramping.

Fresh air cannot be found everywhere outdoors. In large cities where factories operate day and night, spewing smoke and particles into the air, fresh, clean air is at a premium. For these people, getting away from where they live will bring their bodies the benefits of fresh air.

A program called The Fresh Air Fund was started in 1877 by a non-profit organization. There goal was to introduce disadvantaged children living in the inner cities to the “great outdoors”. The program was started in New York to benefit the city’s youth. A man, by the name of Reverend Parsons asked his parishioners to volunteer to host inner city youth for a time away in the country. They agreed and The Fresh Air Fund was born. The program still flourishes today, offering a choice of five camps in upstate New York for the city’s children to enjoy time away and learn about country life.

Fresh air produces a healthy mind, clean lungs, and a calmer constitution when we actively use it. Getting outdoors should not be a chore, but a privilege. Enjoying the earth and get your dose of fresh air.

Relieve Stress Through Yoga and Visualization

In the past decade, the yoga craze has been sweeping the western world. What previously was seen as being odd or eastern superstition has now become a western staple. Yoga can strengthen muscles, increase flexibility, and help you sleep better. But perhaps the most useful effect of yoga is its ability to decrease stress; something we seem to have more and more of every day. If it seems the world is piling up on you and you just need a break, why not finally give in to the craze and try some yoga and visualization exercises? They’ll not only reduce your stress level, they can also help you live a longer, healthier life.

While there are many different kinds of yoga, most revolve around the same principles. What we refer to as yoga now is a method of balancing the systems of your body using poses and deep breathing methods. These methods help stretch muscles, massage internal organs, and leave your mind in a peaceful state. The full concept of yoga also includes balancing diet and other aspects of your life.

You should choose a method of yoga based on what classes and books are available to you, your dedication to yoga, and your physical skill level. You should research all options available to you in order to find the best fit.

So why is yoga so good at relieving stress? First, in addition to the poses and breathing, it emphasizes a healthy and balanced lifestyle. Living this way will help you be healthier with properly functioning systems. If you’re not lacking in various nutrients, your will function better, feel more energized, and be less stressed. Yoga also helps build stamina and strength which can help you cope better with the physical aspects of stress. It also helps to calm you physically and mentally. This helps to relieve the stress you may have built up through the day. It also emphasizes proper breathing methods. Generally we take short shallow breaths. The long deep breaths used in yoga promote relaxation by changing the carbon dioxide levels in the blood. Lastly, yoga can help promote a full, restful night’s sleep. Getting enough sleep is very important in helping the body and mind heal. This leaves you ready to cope better with stressors the next day.

Adding visualization to your yoga exercises can make them even more relaxing and more effective at relieving stress. The concept is to visualize images that will guide your mood. If you think of sad things during your visualizations, you’ll become sadder. This also means that if your mind wanders to work and other stressors, you’ll become more stressed. By teaching yourself to concentrate on peaceful and relaxing images, you will help relive even more stress from your body.

While they may take time, practice, and patience to master; yoga and visualization techniques can be great tools to help you relax, unwind, sleep better, and stay healthy and happy.

Natural Stress Relief Remedies

Most of us spend our lives running to and fro, having meetings, meeting deadlines, and doing tons of stuff that leaves us stressed and frazzled at the end of the day. Stress can be horrible for our health; it keeps us from sleeping, zaps our energy, makes us look and feel older, and can even lead to various diseases and disorders. That’s why it’s important to take time out of your hectic day to relax. One of the best ways to do this is with herbal remedies. Just drink a tea or take a natural supplement to help you feel calm and relaxed. There are a lot of remedies for stress out there; here are some of the most effective:

* Kava kava. This herb has not only been used for stress relief and relaxation, but also for easing anxiety and curing insomnia. The effects are considered to be similar to the prescription drug valium, but generally without the “mental fog” feeling. Since the effects are so potent, you should be careful what you do after taking it until you know how it affects you.

* Lavender. Many people rely on lavender and other essential oils to soothe crying, fussy babies. These oils have the same calming effect on adults as well. You can massage them into your skin, put them in a bath, or just rub a small amount on your temples for a soothing and relaxing effect.

* Valerian. This is one of the most widely used herbs for curing insomnia. It calms the nervous system, making you feel calm and relaxed instead of stressed. In addition, since it helps you get a great night’s sleep, you’ll feel more refreshed and ready to face the next day.

* Reishi. This is a great supplement to take if you find your stress is caused by a constantly racing mind. This herb produces a calm, clear mind and helps cure anxiety without making you feel sleepy or sedated. It can also help you sleep if you have trouble “turning off” your brain at night.

With many prescriptions and over the counter medications, you can see an effect almost immediately. However, most herbal supplements require longer periods of time to notice the full effect. If taken properly and with patience, these remedies can provide a natural and effective alternative to drugs with fewer side effects. You should also talk to your doctor before starting any herbal supplement because they may have drug interactions.

Hopefully one or more of these remedies will help you to calm down and lead a more relaxing and peaceful life.

Weight Loss Stalled: Don’t Give Up

Just about everyone’s New Year’s resolution list includes “lose weight”. Whether you have a little or a lot to shed, it’s important to stay motivated. Some people give up a few months into the year, but for those die hard fans of a better body, you keep at it day after day waiting for the first glimpse of change.

When it happens, not only do you notice, but so do family, friends, and co-workers. This reinforcement along with the dropping numbers on the scale, spur you on to victory. Then, one day, the numbers stop falling. You are still thirty pounds from your goal and the scale refuses to budge. What should you do?

One thing that shouldn’t be done is giving up. Look at it this way: You aren’t losing weight, but you aren’t gaining weight either. Plateaus are experienced several times over the course of a weight loss program. In the beginning, weight loss is steady because it’s new to the body. Your increased metabolism and decreased caloric intake work to shed those pounds. Water loss accounts for at least the first ten pounds of weight loss. As your body works to adjust to your physical activity, more calories are burned which translated into more weight lost. Plateaus come when the body has become accustomed to the routine.

Don’t stress. Giving up will put you right back at square one.

First of all, throw out the scale (if it was expensive, just pack it away in the back of the garage). You may have heard this before, but it’s true: Muscle weighs more than fat. If weight training has been a component of your weight loss program, then as the muscle mass increases so will your weight. You may still be losing fat, but the weight of the increased muscle balances everything out.

To jump off of your current plateau, examine your diet and exercise program. If your fitness routine hasn’t changed since the beginning, consider making a few changes. Try a new activity. If you’re used to aerobics five times a week, switch to the treadmill or an elliptical trainer. Muscles need to be challenged on a regular basis in order to grow.

If the exercises are still a challenge, then consider what you are eating. If you’ve been having a free day more than once a week you could be taking in too many calories. Go back to what you were doing at the start of the program. Keep journals for a couple of weeks to track what works for you and gets the scale moving again.

Remember, change one thing at a time. When you change something, give the change a full thirty days, and then check the results. Weight loss isn’t easy, but it is rewarding to reach your goal. Keep at it!

7 Fun Cardio Exercises for Kids

With all the T.V. shows, computer programs, and video games available now, it’s hard to get kids up and moving anymore. That’s one big reason why childhood obesity is becoming more and more prevalent. Getting your child in shape doesn’t have to be a fight; you just have to find activities they enjoy that are good for them as well. Here are some great workouts that will entertain your kids at the same time.

Tennis. If your child isn’t into traditional team sport, then tennis is a great alternative. It gives a great cardio workout while also working various muscle groups and improving hand-eye and overall coordination. Plus, even though your child isn’t necessarily working on a team, tennis is a great way to meet and socialize with other kids.

Hacky sack. This is a simple cheap way to get your kids up and moving. It also teaches coordination, balance, and helps your kids socialize and work together in a group to accomplish something. Plus, unlike most group sports, there are no teams so children are trying to beat their old records instead of trying to win.

Dance. Sure, you can enroll your child in dance classes, or you could just turn on the radio a couple times a week and make up silly dances to go along with the songs. This not only encourages movement, balance, and coordination, it also work out kid’s brains by getting them to be imaginative.

Video games. These have gotten a bad rap in the past few years, physical video games have come a long way since the original Nintendo. Now there are tons of products available that get your child to stand up and move. One popular game series is Dance Dance Revolution. There are also games on the new Nintendo Wii system that encourage physical movement. These are a fun entertaining way for your kids to get a workout while they play video games. And trust me; these are just as addictive as other video games.

Soccer. There’s a reason there are so many soccer mom’s around; because these moms know that soccer is a great way for children to get their heart rate up, improve their footwork skills, learn teamwork, and have fun at the same time. Plus, if you’re worried about the problem of intense competition, there are many areas with leagues that don’t keep score. This has been and still is a great way for your kids to stay in shape.

Swimming. Doing laps is a great way to get an aerobic workout without causing a lot of wear and tear on your child’s growing bones and joints. It’s fantastic and increasing endurance and stamina. Plus, a pool is a great place for them to hang out, play, and meet new kids in the neighborhood during the summer.

Jumping rope. This is a great workout whether it’s done the traditional way, or the newer more faced paced version. This can help your child meet new people, and some areas even have it as a competitive sport.

So why not get your child involved in one of these great activities? You could even get a workout yourself by joining them or just helping them practice regularly.

Best Upper Arm Exercises for Women

Dream of having those well toned, buff arms, with all the right cuts in place? Include the following upper arm exercises in your routine and you'll be on your way to getting exactly that. Continue reading for more information on the exercises that can be included to make this come true.

What you wouldn't give to have those well toned arms. With just the right cuts in all the right places. The well toned, not-an-inch-of-extra-mass-in-place arms. You probably day dream of all the sleeveless and off shoulder numbers that you can finally wear without feeling all conscious about the same. Right? You want those dream arms, but you don't know how to make that happen. No problem then. There are several upper arm exercises for women that you can take up and get exactly what you want. In the article that is to follow, we will give you a list of some of the best upper arm exercises for women that you can use. If you'll just read through then.

Upper Arm Exercises for Women at Home

Many women do not have the time or the inclination to join a gym or a professional health care center. Then does that mean that there is no scope for them and that they can never get the desired results? Of course not. There are ways in which you can carry through certain exercises at home and still garner the desired results. In the sections that are to follow, we will take you through certain exercises that can be carried through for best results.

Pull Ups and Chin Ups

These exercises are a great way to work the entire arms, but specifically work on the upper arms. To do these exercises, here is what you do:

1.Start by standing under a pull up bar in your garden.
2.Place your hands on the overhead bar with the palms facing down.
3.Maintain a shoulder width distance between both hands. This is your starting position.
4.Take a deep breath and pull yourself up by exerting pressure on your arms.
5.As you go up, bend your knees and fold your legs into a cross at the ankles.
6.When your forehead reaches the bar, slowly come down and continue the exercise by pulling in as many push ups as you can.
7.To carry forth chin ups, go about the same way instead of stopping at the bar at the forehead level, try and push yourself further up and get your chin to touch the bar by going all the way up.
8.When you are able to get in a continuous cycle and gain strength to carry forth this exercise with ease, try and get in 16 repetitions in sets of 3.
9.To increase the difficulty of the exercises, reduce the distance between the hands and add angle weights to the routine.

Chair Dips

Of the varied upper arm exercises for women without weights, this one is one of the most effective. Here is how you go about doing this exercise:

1.Arrange for two chairs that are made of solid wood and can maintain great balance.
2.Place books or any other heavy object on the chair seats so that they become more balanced.
3.Now place the chairs with their backs to each other, while you stand in the middle.
4.Place your palms on both the chairs and slowly curl your legs to balance yourself on the chairs.
5.When you have balanced well and found your footing, dip down in a controlled motion.
6.Stop just before the feet touch the ground and pull yourself up again.
7.Do as many dips as you can manage and then take it to 16 repetitions in one set and sets of 3.

Overhead Extension with Dumbbells

This is one of the most effective of the upper arm exercises for women with weights. Arrange for a set of dumbbells for this exercise and then go on to do it like so:

1.Hold a dumbbell in each hand and stand with a hip width distance between the feet.
2.Bend the knees and slowly pull the arms up overhead.
3.Keep the dumbbells in a vertical position and keep your wrists straight.
4.When the dumbbells are in their overhead position, bend your elbows and and lower the dumbbells behind your head.
5.Ensure that the elbows are pointing to the ceiling and the upper arms are close to the head.
6.Now straighten the arms out and repeat the action.
7.Do 16 repetitions in 3 sets.

Medicine Ball Toss

This might seem like a relatively simple exercise to do and it is, but then it is required that a person has enough strength to carry this exercise through. In fact, it is one of the best upper arm exercises for women over 50. This exercise needs a partner. Here is how you go about it:

1.Take a regular medicine ball, and stand with a partner with a considerable distance between each other.
2.Then simply toss the ball from one person to the other for as long as you can manage.
3.Be careful about the weight of the ball and do not throw it with excessive force.

These arm exercises will work the upper arms really well and help to tone and firm them plenty. Include these in your routine and see the difference they make. Here's to great upper arms.

Tender Scalp and Headaches

Tender scalp and headaches can be a symptom of several diseases and disorders. Read on to know the possible causes of this condition and also methods to treat the same.

Scalp pain is actually pain in the head which can range from mild to severe. We all experience headache sometime or the other in our lives. The pain can be mild, dull to throbbing or excruciating; and can even spread to the top, sides of the head and forehead. Headache can obstruct our daily activities and cause a lot of discomfort. If you too suffer from tender scalp and headaches that last for a long time, then you need to consult a doctor immediately because the causes for the same can be severe. Let us take a look at the causes and treatment methods for pain in the scalp and headache.

Causes of Tender Scalp and Headaches

There are hundreds of causes for headaches. But what causes tender scalp along with headache? Migraine is one of the most common causes of pain in the head which is followed by other symptoms like tenderness of scalp, lack of appetite, nausea, vomiting, etc. Migraine headaches occur due to unknown causes; and can be triggered due to factors like stress, certain food products, etc. Other types of headaches like tension headache, rebound headaches and cluster headache also lead to dull to severe pain in the head and tenderness of the scalp. At the same time, sinus headache is one of the causes that can lead to scalp sensitivity and pain in the head, around the forehead. If you have undergone a brain surgery, you will suffer from scalp tenderness and headache. This is because the incision is taken through the scalp, which can lead to sensitivity and pain. Skin diseases like psoriasis, ringworm, sunburn, etc. can also make the scalp tender and painful. Skin diseases may or may not be accompanied with headache, but are definitely listed in the potential causes for this condition. On the other hand, the severe causes of painful tender scalp with headache include meningitis, encephalitis, TMJ disorders, brain tumor, etc. Let us now take a look at the possible treatment methods for the same.

Treatment of Tender Scalp and Headaches

As we can see the potential headache and tender scalp causes can be severe or even life threatening, they should be brought to the notice of the doctor immediately. If you experience a headache that appears suddenly and lasts for a long time; or experience excruciating headache that comes and goes, you should consult the doctor as soon as possible. Similarly, you should also inform the doctor about all the symptoms that appear along with tender scalp and headaches. Nearly all the causes of this condition can be treated effectively. The different types of headaches can be gotten rid of by using pain relievers and other combination medication. Migraine can also be treated with the same methods.

On the other hand, the severe disorders like meningitis and encephalitis can be treated with the help of medications and drugs. Secondly, brain tumor is treated using surgical methods, radiation therapy, chemotherapy, etc. If the scalp sensitivity and headache is caused due to skin diseases, the doctor will prescribe respective treatment for the same. Fungal infections like ringworm can be treated using anti-fungal medications. Lastly, the discomfort caused after a brain surgery can also be treated with medications and therapy prescribed by the doctor.

If you are looking for preventive measures for headaches, then it is essential to identify the trigger factor and try to keep away from it. Following proper relaxation techniques, having a good sleep, practicing stress reduction methods, etc. are helpful in preventing headaches. Secondly, massaging the scalp with moisturizing natural oils will be helpful to sooth the painful and tender scalp and also get rid of tender scalp and headaches. Lastly, note that this information is only meant for educational purposes and should not be substituted for medical consultation. Take care!

How to Lose Belly Fat Through Yoga

While the world struggles to lose belly fat through rigorous workout, let's find out how to lose belly fat through yoga, the ancient form of exercise that not only helps you shed off those extra pounds, but also brings to working the mind as well as the soul.

Resentment towards your own self. Disorder? Umm, no. Way of life? Certainly. And if you're a woman, you are never satisfied with how you look, what you wear, and how you live life. Exaggeration? I don't think so. Tell a woman she's looking beautiful and she'll believe you for a second. But tell her that she lost weight and she'll believe you all her life. Losing weight in today's fast-paced world is no less than winning a battle. Not many people can do that. Actually, not many people do that. So, congratulations! You've taken the first step to losing the big fat chunk that comes in between every time you attempt to see down at your toes - belly fat. Prattling about losing belly fat makes me appear as no instructor or trainer. But I can tell you, from an experience of my own, that devoting your life to this spiritual discipline could be one of the best decisions you could take in life.

To target belly fat, yoga is something millions of Americans have relied upon, and the results? Well, aren't they obvious enough that today, you too have dropped your anchor on this page dedicated to losing belly fat through yoga, just to find out if there exists something for you too? While that unnecessary belly fat can become a reason for a number of illnesses as you age, it's better to get rid of it through natural processes at the earliest. And what better than yoga? That said, the following poses or asanas as they're called, can be a savior to your belly, and kick that fat off your stomach in just a few days. Days? Yes. The following asanas are that effective.

Kapalbhati
Time: 10 Minutes

How to Do: Make a setup on your terrace, garden, or anywhere that has access to fresh air, and sit in Gyan Mudra (cross-legged with the tips of your thumb and index finger touching). Then, inhale a good amount of air, and thrust it out through your nose in small puffs. Note that, all inhaling and exhaling should be done through your nose, and this exercise should be done at least 10 times daily. Gradually, you can increase the number of rounds.

Benefits: Kapalbhati is the best abdominal breathing exercise that works towards flushing the toxins out, and replacing them with fresh, pure air. Since it targets your abdominal area while you're exhaling puffs of air, it proves immensely beneficial in losing all the fat around your abdomen, thus, giving you a flat belly within a few weeks.

Bhujangasana
Time: 2 Minutes

How to Do: Lie down on your stomach, and keep your feet together. Place both your hands beneath the shoulders, much by the side of your upper waist area, and pull your upper body segment up like a cobra with the help of your palms (Bhujangasana is actually known as Cobra Pose). While lifting the body up, inhale, and while pulling it down, exhale slowly. Repeat this asana three times.

Benefits: Bhujangasana is one asana that targets not only your belly fat, but your back as well. Those suffering from back pain can do this asana everyday to experience quick results. As far as the fat around the belly goes, Bhujangasana stretches your abdomen while you lift your trunk up, and hence, helps in reducing those extra pounds around your waist and abdomen.

Paripurna Navasana
Time: 5 Minutes

How to Do: Sit straight on the floor, and stretch your legs out. Stretch out your hands forward, and pull your legs in the upward direction, towards yourself. This posture will create a boat-like pose which you have to sustain for at least 20 seconds every time you do it. Then, bring your legs down, and relax. Repeat the process for at least 5 times, depending upon your stamina.

Benefits: The maximum stress this pose puts is on your thighs and abdomen. It might seem to be difficult ab initio, but once you get a hang of what the asana is, you can expect extremely quick results. Not only does it prove to be beneficial in reducing belly fat, it also instills stamina in your body.

Not even a 20 minute workout it is everyday! Isn't that an easy thing to do? The above three asanas work like magic on your body, and soon give you an enviable belly, and there's no exaggeration in that. If you want to speed up the process of weight loss around your belly, don't forget to follow the tips given below which might come handy during your spree:

•Before starting with the yoga exercises, do some minor stretching so that you don't get into any muscle trouble later on. Roll your neck, stretch your arms and legs, and most importantly, work on your waist a bit, before you begin doing the yoga exercises.

•After you're done with exercising, keep sitting on the floor, and meditate for a couple of minutes. Examine your breaths by inhaling and exhaling deeply. Bask in the fresh air that will help you flush all toxins out of your body, and will help you take in pure air.

•After completing all asanas, rub your palms fiercely so that heat is produced, and place them on your face, covering your eyes for a while. Yoga gurus all over the world have to say that this is one of the purest forms of getting a glowing skin.

•Other poses that trigger weight loss around belly fat are Shalabha-asana (the locust pose), Marjariasana (the cat pose), and Setu Bandha Sarvangasana (the bridge pose). If you're exercising under the supervision of a trainer, learn more about these asanas, and include them in your daily workout regime.

I, somehow, feel that the biggest task is not to workout at the gym; it's to reach the gym early morning! But when you have the power of yoga with you, a discipline that needs no ab machines, treadmills, or dumbbells to workout, why rush to a gym or training center when you could workout right at your home? Eating whole grains, low-fat milk products, and foods rich in saturated fat can trigger your belly fat loss, and increase muscles. However, in a bid to lose weight quickly, don't end up exerting more than your body can sustain. That, I think, would be all about tips to lose belly fat through yoga. Go, make your dream come true with this ancient discipline, and share your experience with others who're in need of the same.

Don't Workout on an Empty Stomach

Gym-goers and athletes tend to push themselves on empty stomachs in the belief they'll burn up more fat.

Most believe in the theory that exercising on an empty stomach will make the body use up fat reserves and covert it into energy instead of the glucose or carbohydrates that may be readily available from a meal or a drink before the workout. But while it seems to make sense, research now shows that exercising on an empty stomach doesn't offer any benefit and may actually work against you.

According to a recent report published this year in a fitness journal in the US, it has been established that the body burns the same amount of fat irrespective of whether you eat before or after a workout. But the problem arises in the fact that dizzy spells notwithstanding, you will lose muscle by exercising in a state of hunger. The study also found that and without food to help the workout, the intensity of the exercise and the total calorie burn will be reduced. So, that leaves you not only exhausted, but with less muscle and no energy to burn more fat.

The studies found that when people trained with nothing in their stomachs, about 10 percent of the calories they burned came from protein, including muscle.

In an earlier study, researchers had found that eating light before a meal was beneficial. Those who consumed 45 grams of carbohydrates before their workouts ended up eating less through the rest of the day.

Experts now advise a light meal of oats or even a milkshake before a workout will go a long way in extending the benefits of the time spent in a gym. Those pushing the heavy ones in the hope of building muscle are well advised to go the Dara Singh way of egg 'n' milkshake.

Stop Believing These Metabolism Myths

Slow metabolism tops the list of reasons we discuss when talking about weight loss issues. From 'She's thinner than I am, because she has faster metabolism' to 'All the beers in the world can't give that guy a beer belly because he has fast metabolism,' we've said it all.

But how many of our beliefs in metabolism's miraculous effects on weight issues are actually true? Today, we're destroying some age-old metabolism myths that you should stop believing. Here they are...

Myth - Metabolism is genetic and can't change: Metabolism is a function of the human body breaking down food and producing energy for physical activities. While it may have something to do with genetics (in extreme inheritance of physical attributes), you can still work towards a fast metabolism. Metabolic rates can be increased through proper nutrition and exercise, something which is definitely in your control as an adult.

Fact - You can change your metabolism through diet and exercise, irrespective ofwhat you might have inherited.

Myth - Men and women have the same metabolism: Female bodies store more fat than male bodies, especially in the lower body. Men also tend to have leaner and denser muscle, and their muscle density lasts well into their 40s even in the absence of rigorous activity. Therefore based on the thumb-rule that muscle tissue burns energy more efficiently than fat tissue, a man's metabolic rate will be faster than a woman's.

Fact - Whie men and women have varying metabolic rates, boosting metabolism is a matter of discipline as much as inherited and gender metabolism.

Myth - Metabolism remains the same across all ages: Our bodies deteriorate as we age, more so in the absence of adequate fitness. The ageing human body reduces muscle composition, and begins storing fat - more than it did earlier. This reduces the metabolic rate. All else being equal, a man gains weight due to slower metabolism much after his female counterpart. All because their organs are larger, and their muscles remain denser and toned for a lot longer than women.

Fact - Women need to focus more on muscle building exercise well into middle age, to continue a healthy metabolic rate.

Myth - Green tea increases metabolism: You can blame health study reports here, since they cite studies that claim spicy foods and green tea boost metabolism. But this is only the half-truth. Any food will only boost metabolism for a short period of time - and not forever. To maintain a speedy metabolism you have to follow a 360degree fitness plan of nutrition and exercise.

Fact - Only a well balanced diet of fats, protein and carbs can help you improve your metabolic rates to aid optimal weight management.

Myth - Only minimeals help speed up metabolism: Whether 6 minimeals or 3 main meals, your metabolism rate will only increase based on your daily food intake's composition. The only difference will be in your energy levels. Which meal plan you follow, should be for the purpose of how much constant energy you need in your day. This is purely a function of stabilising your blood sugar levels to curb cravings and energy slumps. Their impact on metabolism is fleeting at best.

Fact - Only a well balanced division of food intake through the day can improve over-all health, which includes metabolic rates.

Myth - Eat dinner before 6pm to speed up metabolism: Once again, 'when you eat' isn't the key to a metabolic rate that is efficient for weight loss. Most fad diets advise people to eat before sun-down, simply to curb late-night binges, and sometimes even to deal with digestion issues. A healthy metabolism is the resule of a balanced give and take between food intake and exertion - and nothing else.

Fact - You can eat at any time of the day or night, as long as you follow a healthy diet and fitness routine.

Myth - Crash dieting will speed up metabolism: Contrary to popular belief, efficient metabolism is actually where the body stores extra fat. This is your body's survival instinct, its way to combat deprivation or starvation. Therefore, when you eat less, experience physical injury, or acute mental stress - your body's first reaction is to start storing energy, in other words: Fat. Crash diets set your body off on a starvation mode, thereby creating a long-term issue with a slower metabolic rate.

Fact - Eat nutritious food at regular intervals to maintain a healthy metabolic rate and achieve your weight goals.

Myth - I don't need to weight train: Yes, aerobic activity does boost cardiovascular health, which eventually affects fat loss, but it is the weight training that does the real work. Weight workouts increase muscle mass and tone, directly resulting in a faster metabolic rate, since muscle burns energy more efficiently than fat. The more lean muscle you have, the faster your metabolism will work.

Fact - Maintain lean muscle with weight training to avoid weight gain through slow metabolism. This is esp. crucial as you grow older and lose natural muscle tone.

Read more Personal Health, Diet & Fitness stories on www.healthmeup.com

The Lost Art

While flipping through the chart of a newly established female patient, I gathered that she suffered from various psychiatric disorders. My nurse had all of my patient’s morbidities dated to the month. However what emerged from the Sherlock Holmesque details was strange and disturbing. This is what my patient’s Past Medical History looked like:

Time of Onset Diagnosis

December 2001: Anxiety
July 2002: Bipolar Disorder
September 2004: Panic disorder
February 2006: Major Depression, Borderline Personality Disorder

While hypothetically possible, did she really have all these emotional challenges? Who was making these diagnoses? A solitary over-exuberant psychiatrist? Or did she shop around a bunch of internists and got nicknamed callously? Even more alarming was the endless list of medications subjected to her.

I wonder often whether we physicians miss the plot. Whether, caught in the tide of technology and speed, we lose our primordial instruments of patient care: our cardinal senses, patience and compassion. Do we give enough space to our patients to express? Do we listen enough? Do we at all connect in our rush for the quick fix? In today’s dichotomy of dwindling economy and bludgeoning costs, these are questions, physicians and allied care givers cannot afford to neglect.

In a volatile ambience with critics screaming hoarse at an otherwise strong endeavor to revamp an age old stagnant and a partisan health system, the singular cry of patient care seems to have been conveniently drowned. Providers themselves need to journey inwards, back to where and when they started – the oath that they took to care, over and beyond vested interests.

Modern medicine has stumbled into a hitherto unknown strange set of variables: Rushed physicians, jobless, uninsured patients, and unattended chronic diseases. And in the mayhem created, the very philosophy on which was based the art of medicine is totally abandoned.

The effects are deep and various. One, with practically no meaningful interactions between a physician and a patient, advises and suggestions like life style changes and dietary modifications have become dead phrases. Yet, what a priceless role they play in patient management! With heart diseases, neoplasms, and cerebrovascular accidents hogging the limelight in terms of the top few causes of death globally, it becomes imperative to educate patients about the modifiable risk factors leading to these diseases. In the United States, 1 out of 3 deaths can be attributed to smoking, poor diet, and physical inactivity. Trigger happy clinicians prefer the nonchalant touch of a hurried prescription to words of wisdom and empathy.

Second, with no quality time offered to patients, an over dependence and indulgence on needless investigations emerge. While uninsured patients stand no chance to such modus operandi, those partially covered with commercial insurances fare no better. This nexus of primary care, laboratory tests, sub specialists, and further diagnostic investigations, form the exact cobweb, patients are cold stone frightened of.

The financial repercussions are no more a secret. Sources point to a staggering $600 billion to $850 billion waste annually. According to a New England Journal of Medicine (NEJM) article, total health care spending, which consumed about 8% of the U.S. economy in 1975, currently accounts for about 16% of the GDP, with the prediction that the share would reach nearly 20% by 2016. And while studies do not deny the benefits of medical advances, other evidence strongly suggests that many treatments and services are provided to patients who could do just as well with less expensive alternatives. Unwarranted prescriptions, social admissions, and ‘save your back’ tests are all reflections of a lack of care and clarity modern physicians suffer from. A survey published in the Journal of American Medical Association (JAMA) showed that 93% of respondents reported practicing what has become fashionably termed as ‘defensive medicine’. A rejuvenated health care reform bill notwithstanding, these are roots that have sunk wide and deep.

This leads to an even deeper and a grave probe. Are we as physicians losing our intellectual integrity? Is there erosion in the basic instincts and intelligence of disease diagnosis and patient care? While advances in molecular biology techniques and imaging studies have taken scientific research to a newer level, nothing can replace the fundamental education and training which form the fulcrum of this grand profession. In all fairness, what is derived from clinical observation is as deep as what is obtained from a laboratory. It is frightening to envision medicine practice devoid of such ageless subtleties. What has then is missing in modern medicine?

A fundamental question, whose answer may be embedded in our forefather’s approach toward patients…attentive ears and eyes, with a hand on the pulse.

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Fitness Centers

American Gym & Tanning Center
4122 Main Street, Erie
(814) 898-1496

Around the Clock Health & Fitness
4960 Iroquois Avenue, Erie
(814) 898-2442

Best Fitness
2147 West 12th St # 5, Erie
(814) 453-2378

Curves

Erie, PA - West
1511 W. 38th Street
(814) 866-8668

Erie, PA - East
3326 Buffalo Road
(814) 897-9988

Millcreek TWP, PA - West
3330 W. 26th Street, Ste. 18-19
(814) 833-2533

Harborcreek TWP/North East TWP, PA
10170-C W. Main Rd.
(814) 725-1142

Fairview/Girard, PA
141 Randall Avenue
(814) 774-8600

Edinboro, PA
220 W. Plum Street, Ste. 575
(814) 734-9945

Corry, PA
41 N. Center Street
(814) 663-7000

Executive Personal Fitness
1416 Liberty Street, Erie
(814) 874-5000

Family First Sports Park
8155 Oliver Road, Erie
(814) 866-2429
 

Family First Athletic Club
8155 Oliver Road, Erie
(814) 866-5425

Foundation Martial Arts
3503 State Street, Erie
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Hamot Wellness Center
300 State St # 107, Erie
(814) 877-7030

Jazzercise
20 Millcreek Sq, Erie
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Joe's Gym
4319 West Ridge Road, Erie
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Nautilus Fitness Center
2312 W 15th St # 4, Erie
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North Coast Health Club
2508 Peach Street, Erie
(814) 455-0526

Olympic Fitness & Tanning
1206 East 38th Street, Erie
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Planet Fitness
1950 Rotunda Drive, Erie
(814) 866-0110

Power Personal Training
1119 Spring Valley Drive, Erie
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Physiic
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Pennbriar Tennis & Health
100 Pennbriar Drive, Erie
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Snap Fitness
2249 West 38th Street, Erie
(814) 833-7333

W Blanks Fitness Center
2315 West 12th Street, Erie
(814) 454-0975

Weight Watchers
2147 West 12th Street, Erie
(800) 516-3535

YMCA

County YMCA
12285 YMCA Drive, Edinboro
(814) 734-5700

Downtown YMCA
31 West 10th Street, Erie
(814) 452-3261

Eastside YMCA
2101 Nagle Road, Erie
(814) 899-9622

Glenwood Park YMCA
3727 Cherry Street, Erie
(814) 868-0867

Camp Sherwin (Summer Camp Only)
8600 West Lake Road, Lake City
(814) 882-4939

Massage Therapists

Ambridge Rose Spa & Salon
3344 West 26th Street, Erie
(814) 836-9898

Erie Massage Therapy Center
1612 West Grandview Boulevard, Erie
(814) 866-6353

Jockey Health Club
2677 Peach Street, Erie
(814) 455-5509

Lecom Medical Fitness & Wellness
5401 Peach Street, Erie
(814) 868-7800

Panache Salon & Spa
3123 West 12th Street, Erie
(814) 838-3333

Satin Health Spa
2117 Peach Street, Erie
(814) 456-0781

Shear Delight
4348 Iroquois Avenue # A, Erie
(814) 899-1877

Stephen's Massage Therapy
(Stephen Trohoske)
The Urban Professional Building 306 West 11th St. Erie
(814) 392-2933

YOGA

Go Yoga

186 Gay Road, North East
(814) 440-5722

Physiic
5366 Cider Mill Road, Erie

(888) 240-4310 

Plasha Yoga
10 East 5th Street, Erie
(814) 864-1114

Satya Yoga & Wellness
1063 W. 7th Street, Erie
(814) 314-9367

Yoga Erie
2560 West 8th Street, Erie
(814) 520-6998