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Monthly Archives: September 2016

Why Running is Good for You?

runningResearchers have found the wellspring of youth—it’s running. Examines keep on finding that hitting the streets enhances wellbeing and prosperity. “The greatest advantages originate from incredible practice like running,” says JoAnn Manson, M.D., head of preventive drug at Brigham and Women’s Hospital. Here are the most recent motivations to bind up.

# Look Ahead

People who run more than 35 miles a week are 54 percent less likely to suffer age-related vision loss than those who cover 10 miles a week.

# Keep the Beat

Runners who log a weekly run of 10 miles (or more) are 39 percent less likely to use high blood pressure meds and 34 percent less likely to need cholesterol meds compared with those who don’t go farther than 3 miles.

# Function Well

Men who burn at least 3,000 calories per week (equal to about five hours of running) are 83 percent less likely to have severe erectile dysfunction.

# Build Bone

Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone density of runners and cyclists. Sixty-three percent of the cyclists had low density in their spine or hips; only 19 percent of runners did.

# Think Fast

British workers were surveyed on a day they worked out and a day they didn’t. People said they made fewer mistakes, concentrated better, and were more productive on the day they were active.

# Stay Sharp

A study in the Journal of the American Geriatrics Society reported that women who were active as teenagers were less likely to develop dementia later in life.

# Sleep Tight

Insomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn’t. They also slept for an extra hour on days they exercised.

# Sneeze Less

People who exercise for an hour a day are 18 percent less likely to suffer upper-respiratory-tract infections than those who are inactive, according to a study from Sweden. Moderate activity boosts immunity.

# Breathe Easy

Researchers had asthmatics do two cardio workouts and one strength session a week. After three months, they reported less wheezing and shortness of breath.

# Live Longer

A review of 22 studies found that people who work out 2.5 hours a week are 19 percent less likely to die prematurely than those who don’t exercise. A separate study found that active people have a 50 percent lower risk of premature death.

Back Pain

I am recuperating from back surgery (a microdiscectomy). I overlooked my torment when I ought to have tuned in. I feel stressed, maybe ludicrously in this way, about the backs of others. To such an extent that after waking from surgery one of my first contemplations was to compose a blog about back agony in the trusts of saving others the hellfire I encountered.

Here are a portion of the things I think your back agony might let you know.

# You need to address ignored emotional or relationship problems, and/or better manage your stress.

Some believe back pain is a somatic symptom created by the unconscious to distract us from emotional issues that we want to repress. Physician John Sarno says that tension from internalized pressure and rage leads to oxygen deprivation of the muscle and that’s where the pain comes from. I suppose it’s possible that unexpressed emotions can seek expression in our bodies, or that we can generate pain to force changes that are consciously unacceptable to us. At the very least, poorly managed stress and unaddressed relationship or emotional problems can lead to muscle tension and subsequent back pain.

It’s a good idea to consider possible emotional causes of your back pain. And if you’re stressed, more effective coping strategies will surely help. Problem-focused coping strategies involve addressing the actual source of the stress (like cutting back on your work hours, changing jobs, or ending a relationship). Emotion-focused strategies, like meditation, exercise, and healthy eating, are about increasing resilience so we can better weather stress. A good counselor can help.

# You need to lower your standards or adjust your goals, and give your body more rest and recovery.

My early pain signaled injury and overwork. I needed to rest and heal. But I stubbornly refused to let go of responsibilities, lower my standards, pull back on my care of others, or make time for treatment. My condition worsened to the point where surgery and a long recovery were the only effective treatments. You too may be stubbornly refusing to reduce the activities that are worsening your condition and preventing recovery. I would just tell you to snap out of it, but you may need cognitive behavior therapy (CBT) to treat the stubborn thinking leading to injury and resistance to self-care and treatment.

# You need to adjust your body mechanics and your physical environments.

Back problems often arise because the environments in which we live, work, transport, or play don’t support good body mechanics or otherwise increase physical stress on the spine. Ergonomic adjustments, such as shock-absorbing floor mats, lumbar support for our car seat, ergonomic furniture, and reconfiguring physical spaces so we can work or hobby without spinal compression, can prevent and reduce back pain.

The way we stand, sit, and carry out tasks, and even just too much sitting, can also compress our spinal discs. Learning good body mechanics is sometimes the key. A good physical therapist can advise. Many people benefit from reducing sitting and getting up every 30 minutes for a short walk or stretch that elongates and decompresses the spine. Improving posture can make a big difference too.

# You need to improve your physical health and conditioning.

Being overweight can lead to spinal compression and being out of shape can lead to weak stomach and back muscles, which also strain the spine. A weight loss or exercise program may be what you need to reduce your back pain. One recent study found that exercise was the most effective way to prevent a recurrence of back pain. If you smoke, quitting may also help since smoking dries out the discs, leading to compression.

# You need medical attention.

I know a handful of people for whom back pain was their first symptom of cancer or osteoporosis. In my case, unremitting leg pain was a symptom of a herniated spinal disc that was pressing on a nerve root. No amount of physical therapy, meditation, medication, chiropractic care, epidural injections, or ergonomic adjustments could take care of my problem once that happened.

Your back pain may be telling you any or many of these things. The benefit of listening is that by taking control now you can avoid the extreme loss of control that comes with severe back pain. You may never need surgery or pain medication if you improve your health practices and body mechanics, consider ergonomics in task environments, and address stress and your emotional issues now.

Get Better Sleep Tips

It’s nothing unexpected. Governmental issues and lawmakers can surely bring about numerous restless evenings. In any case, a sleeping disorder can likewise be created by rest apnea and move work; hypothyroidism and hyperthyroidism; despondency and nervousness; liquor and weed; unending lung ailment; and congestive heart disappointment. Pretty much as there are several reasons for a sleeping disorder, a great many people who experience the ill effects of restlessness do as such because of various causes. The COPD patient is put on medications that guide breathing, yet these fortify the heart and excitement. The heart disappointment patient is given meds like beta-blockers that reduction the measure of work the heart does, yet these generally wake individuals up. The move specialist has a fall that adds bear and back torment to the natural clock-related causes as of now keeping her conscious. More awful, for all intents and purposes any individual who can’t rest can create psychophysiologic a sleeping disorder—a dread of restlessness that can initiate a sleeping disorder independent from anyone else.

Recently, cognitive behavior therapy of insomnia (CBT-i) has been endorsed by national clinical groups and experienced a boom in online therapies. Some meta-analyses declare the online treatments as good as face-to-face therapy; others find the opposite is true. But there are things you can do when faced with sleeplessness. Here are 5 ways to get to sleep, even when your insomnia is caused by numerous factors:

# Get up at the same time every day

Many people tell me that’s impossible. Shift workers can’t do it if they want to keep their jobs. Kids’ school schedules conflict with adults getting to work. Other people tell me that waking up to an alarm violates their freedom. Tell it to your biological clock. Time rules life—pretty much all life on this planet.

Over hundreds of millions of years we have evolved to internally respond to the changes in the sun and moon, stars and seasons. When people get up at the same time every day, they anchor their biological clock in a place that makes them function properly.

Do you want your car engine to work without a timer? There’s plenty of evidence that disrupting your inner clock can lead to multiple diseases, weight gain, increased risk of infection, and early death. Don’t you want to listen to your body when it tells you it’s time to sleep? Well, it can’t tell you to go to sleep if it doesn’t know the time. To make everything work better, you should also try to go to bed at a standard hour. That really keeps your biological clock healthy.

There will be plenty of obstacles. But shift workers can try to keep to a schedule on the days they’re off work. Parents can discuss this with athletic coaches who want their kids practicing in the early morning hours (when injuries are more likely). College students can tell school administrators they don’t want study or social sessions that begin at midnight.

You’ve got to start somewhere. Clocks control when you sleep: They’re innate. Let them help you; please don’t fight them.

# Get light

One of the most abundant drugs on the planet, light can work better than Prozac to treat depression. Light increases alertness, literally enlightening us. Exercising in light may create bigger muscles. Light quickly turns on different parts of the immune system.

Light is the biggest zeitgeber, or “time giver” in our biological clock system. People who get morning light sleep better. They have better moods. They wake up faster—and many of us can take one or two hours to fully wake up.

# Make a list of all the drugs you take and check whether they induce sleeplessness

Preferably you’ll do this with your doctor, although you can find some useful information online. And I mean all drugs. Not just prescription drugs, but anything that might change your sleep. That includes everything over the counter, including supplements that promise youth, beauty, better skin, and thinner thighs. Don’t forget the alcohol served at dinner, the chocolate in the dessert éclair, the smoothie laced with caffeine-like alkaloids, and the cigarettes and marijuana you like to smoke.

The great French gastronomist Brillat-Savarin said, “Tell you me what you eat and I’ll tell you what you are.” Replace “eat” with “ingest” and he wasn’t that far wrong.

# Move

Your body is built to walk, saunter, roam, and climb. If your legs don’t move, use your arms. If you can’t afford an athletic machine or gym membership, put a book (preferably not one of mine, though they work fine) in front of your TV set. Use it as a stair-stepper while you watch your favorite programs. If you’re tied to a desk at work, briskly walk to the bathroom or around your building. If you’re stuck inside, use the stairs for short bouts of interval training. The fitter you are, the better you’ll sleep. Many possible forms of exercise are part of everyday life. Use them whenever you can.

# Write

Train your brain to think in terms of solutions, not just problems. Cognitive behavioral treatment works for many things, in addition to insomnia. It can aid treatment of anxiety. It’s probably the best therapy for depression (and a third of Americans will end up depressed).

But cognitive behavioral therapy can also become part of a worldview that will help you get through lots of stuff every day. If the world looks scary to you right now, that is another reason to think about ways to solve the problems we face. Writing down problems—and their plans for resolution—can do a lot more than aid sleep. We can train our brain to see what can be done to fix things, including intractable problems like insomnia. And by writing for a few minutes every day, we can find new ways to help ourselves and the people around us.