Showing posts with label Health and Fitness. Show all posts
Showing posts with label Health and Fitness. Show all posts
Monday, August 1, 2011
10 Metabolism Boost Up Tricks
Your metabolism is responsible for converting food and drink into energy, according to the National Institutes of Health. Your age, gender and body size all contribute to your unique basal metabolic rate ( BMR). Your BMR is the minimum number of calories your body needs to sustain life while it's in a resting state. This rate accounts for well over 50 percent of the calories you burn each day. A few alterations in diet and lifestyle may help boost your metabolism.
Aerobic Exercise
You can give your metabolism a boost by performing physical activity for at least 30 minutes most days of the week. Aerobic exercise such as jogging, brisk walking and swimming can increase the number of calories your burn and help to prevent weight gain.
Keep Moving
Adopting active hobbies and habits can also contribute to a speedier metabolism. Activities such as gardening, climbing the stairs instead of taking the elevator, standing up while using the phone and parking farther away from the entrances to buildings are simple changes you can make throughout your day to enhance your metabolism.
Lift Weights
Resistance training is another good way to jump start a sluggish metabolism. Using free weights or a weight machine two to four times a week for 20 minutes can increase your resting metabolic rate for several hours after your workout. Keep in mind that muscles burn more calories than fat while at rest.
Say Yes To Breakfast
Eating breakfast helps enhance your metabolism at the start of each new day. Your metabolic rate slows overnight after being deprived of food for several hours. Your cells need to be replenished with nutrients or they will adapt to surviving on less by storing fat in anticipation of future deprivation.
Don't Starve Yourself
Breakfast isn't the only meal that is important for a healthy metabolism. Your metabolism works best when you eat several small meals each day. Eating small amounts every two to four hours throughout the day helps regulate your blood and encourage your metabolism to work at a higher rate. When you skip meals, your metabolic thermostat stops working in order to conserve its remaining energy.
Eat Healthy Foods
Eating a nutritious diet that includes plenty of fiber and limited amounts of sugar can help improve your metabolism. Good food choices include whole grains, fish, dark green leafy vegetables, blueberries and tomatoes.
Say No to Sugar
When you eat sugar, you throw your metabolic switch into fat storage mode. High blood sugar levels then lead to increased levels of insulin, our body's signal to store unused energy as fat.
Spice Things Up
Certain spicy foods, like chili, may raise your metabolic rate. You might want to consider adding a few hot peppers or jalapenos to your meals.
Drink Water
Drinking at least eight, eight-ounce glasses of water every day can contribute to a higher metabolism. Prevention.com says cool water works best because your body burns more calories by working to warm the water to your body temperature.
Get Enough Sleep
When you don't get enough sleep, you may feel hungry even when you're full. Sleep deprivation can lead to overeating, which compromises your body's ability to sufficiently metabolize carbohydrates. This can result in weight gain and make weight loss more challenging. Most adults need between seven and nine hours of sleep every night, according to True Star Health.com.
Wednesday, July 13, 2011
What does energy drinks work for?
Energy Shots
For a lower-calorie, less filling alternative to energy drinks, consumers are turning to energy shots, the fastest-growing category in the energy-beverage market. Sales jumped from $67 million in 2008 to $165 million in 2010, according to Mintel. Marketers at Red Bull say that the size of the company's Energy Shot is a plus for consumers, who can stick it in a purse or back pocket. "Distance runners or cyclists might be tempted to use energy shots as a quick, portable fix," says Nancy Clark, RD, author of Nancy Clark's Sports Nutrition Guidebook. Toss back a two-ounce bottle shot, such as 5-Hour Energy, and you'll get roughly the same amount of caffeine, vitamins, and supplements that are in the average energy drink, minus the calories and pick-me-up from sugar. "An energy shot is sort of a misnomer, because there is no energy, calorically speaking, in it," Clark says. "It's really a stimulant drink."
But your body gradually develops a tolerance to caffeine's effect, and you become desensitized to its buzz. "If you've ever noticed how one cup of coffee used to get you going in the morning, and now it takes two or three, it's the same thing with energy shots," Ganio says. "The body builds a resistance to caffeine over time, requiring you to consume more and more to get that same lift."
One of caffeine's secrets is that it doesn't just stimulate your brain; it keeps it from detecting fatigue. "Every function of the body requires the molecule ATP, adenosine-5-triphosphate, to work," Ganio explains. "As the ATP is used and broken down, it creates the by-product adenosine. Adenosine binds to receptors in the brain, resulting in feelings of lethargy. Caffeine binds to these same receptors, however, blocking the adenosine from attaching, so you're left feeling awake."
Sports Drinks
Sports drinks, such as Gatorade and Powerade, were designed primarily for two reasons: to help athletes stay hydrated and to provide them with energy. "When the availability of carbohydrates gets too low, the body starts converting fat stores or, in extreme conditions, amino acids from the muscles into energy," says Melissa Tippet, an exercise scientist at the Gatorade Sports Science Institute in Barrington, Illinois. "However, this process is too slow to support intense exercise." Enter sports drinks, which provide easy access to carbs.
Designed specifically to be used during physical activity, sports drinks tend to have less sugar than energy drinks. "On average an energy drink can have upward of 100 calories per eight-ounce serving; a sports drink has 50 to 80," Clark says. Whether you need the fuel a sports drink provides depends on how hard and long you're working out. "If you've eaten prior to exercising, you won't need additional carbs until you've been working out for 60 to 90 minutes," Clark says. "But if you work out first thing in the morning, sipping a sports beverage will raise blood sugar levels and give you more energy to get through it."
Because sports drinks are typically formulated with a more diverse blend of carbs than energy drinks are, your muscles can maximize their energy-sustaining potential. "Each type of sugar, whether it's fructose, sucrose, or glucose, has specific transporters in the body that move it between the intestines, blood, and muscle," Tippet says. "If you have too much of one type of sugar at a time, it can max out its transporter and just sit in the stomach or intestines."
Wondering about the new, low-cal options? Although Gatorade's new G Series Fit 02 Perform and others replace fluids and electrolytes, they don't give the body much fuel, because the sugars have been replaced with substitutes. If the flavors of the lab-created beverages don't do it for you, you can make your own sports drinks by diluting fruit juice with water in equal parts, Clark advises.
Power Packs
Commonly ranging from 90 to 120 calories a serving, energy gels and gummies promise to prep the body for exercise and help you work out longer. "They are like dehydrated sports drinks," Clark says, noting that you should drink 16 ounces of water with every 100-calorie gel to ensure that you stay hydrated. "We recommend that people doing an endurance sport, like running or biking, consume a gel 15 minutes before exercise and every 45 minutes for the duration of the workout," says Brent Mann, director of quality for Gu Energy Labs in Berkeley, California. "Taking in carbohydrates at these intervals prevents your body from dipping into its glycogen stores, its last resort for energy." (Most experts stress that products such as Gu Energy Gel and PowerBar Energy Gel are geared to endurance sports, much as sports drinks are; the average exerciser doesn't need additional calories if she's eaten within 90 minutes of a treadmill session.)
In addition to sugar, most energy gels contain small amounts of sodium and potassium to help replenish electrolytes; some also contain caffeine. "Caffeine has been shown to lower perceived exertion during exercise and lessen muscle pain," Ganio says. "The debate is this: Studies show you need a lot -- six milligrams of caffeine for every 2.2 pounds of body weight -- to achieve this effect." That means that a 140-pound woman would need 381.8 milligrams of the stimulant, roughly four cups of coffee. So while some gels in the Gu line contain up to 35 milligrams of caffeine, Gatorade's G Series 01 Prime liquid formula contains none. "Caffeine isn't in any of our products," Tippet says. "Everyone responds differently to caffeine; it's effective for some people but for others may cause negative side effects, like jitteriness and heart palpitations."
One perk of these products, some industry experts say, is that they require little work from your stomach. "During intense exercise, blood that is normally in your gut to aid in digestion is redirected to the heart and working muscles," so you want something that goes down easy, Mann says. "That's where these gels can help."
So which of these engine revvers is really right for you? In moderation, any of them should give you the lift you're looking for without dangerous side effects. The bottom line, experts say, is to first make sure your diet offers the nutrients your body needs. "If they're eating the right foods, many women may not feel it's necessary to supplement at all," Zeratsky says. The best energy, it turns out, comes straight from nature.
For a lower-calorie, less filling alternative to energy drinks, consumers are turning to energy shots, the fastest-growing category in the energy-beverage market. Sales jumped from $67 million in 2008 to $165 million in 2010, according to Mintel. Marketers at Red Bull say that the size of the company's Energy Shot is a plus for consumers, who can stick it in a purse or back pocket. "Distance runners or cyclists might be tempted to use energy shots as a quick, portable fix," says Nancy Clark, RD, author of Nancy Clark's Sports Nutrition Guidebook. Toss back a two-ounce bottle shot, such as 5-Hour Energy, and you'll get roughly the same amount of caffeine, vitamins, and supplements that are in the average energy drink, minus the calories and pick-me-up from sugar. "An energy shot is sort of a misnomer, because there is no energy, calorically speaking, in it," Clark says. "It's really a stimulant drink."
But your body gradually develops a tolerance to caffeine's effect, and you become desensitized to its buzz. "If you've ever noticed how one cup of coffee used to get you going in the morning, and now it takes two or three, it's the same thing with energy shots," Ganio says. "The body builds a resistance to caffeine over time, requiring you to consume more and more to get that same lift."
One of caffeine's secrets is that it doesn't just stimulate your brain; it keeps it from detecting fatigue. "Every function of the body requires the molecule ATP, adenosine-5-triphosphate, to work," Ganio explains. "As the ATP is used and broken down, it creates the by-product adenosine. Adenosine binds to receptors in the brain, resulting in feelings of lethargy. Caffeine binds to these same receptors, however, blocking the adenosine from attaching, so you're left feeling awake."
Sports Drinks
Sports drinks, such as Gatorade and Powerade, were designed primarily for two reasons: to help athletes stay hydrated and to provide them with energy. "When the availability of carbohydrates gets too low, the body starts converting fat stores or, in extreme conditions, amino acids from the muscles into energy," says Melissa Tippet, an exercise scientist at the Gatorade Sports Science Institute in Barrington, Illinois. "However, this process is too slow to support intense exercise." Enter sports drinks, which provide easy access to carbs.
Designed specifically to be used during physical activity, sports drinks tend to have less sugar than energy drinks. "On average an energy drink can have upward of 100 calories per eight-ounce serving; a sports drink has 50 to 80," Clark says. Whether you need the fuel a sports drink provides depends on how hard and long you're working out. "If you've eaten prior to exercising, you won't need additional carbs until you've been working out for 60 to 90 minutes," Clark says. "But if you work out first thing in the morning, sipping a sports beverage will raise blood sugar levels and give you more energy to get through it."
Because sports drinks are typically formulated with a more diverse blend of carbs than energy drinks are, your muscles can maximize their energy-sustaining potential. "Each type of sugar, whether it's fructose, sucrose, or glucose, has specific transporters in the body that move it between the intestines, blood, and muscle," Tippet says. "If you have too much of one type of sugar at a time, it can max out its transporter and just sit in the stomach or intestines."
Wondering about the new, low-cal options? Although Gatorade's new G Series Fit 02 Perform and others replace fluids and electrolytes, they don't give the body much fuel, because the sugars have been replaced with substitutes. If the flavors of the lab-created beverages don't do it for you, you can make your own sports drinks by diluting fruit juice with water in equal parts, Clark advises.
Power Packs
Commonly ranging from 90 to 120 calories a serving, energy gels and gummies promise to prep the body for exercise and help you work out longer. "They are like dehydrated sports drinks," Clark says, noting that you should drink 16 ounces of water with every 100-calorie gel to ensure that you stay hydrated. "We recommend that people doing an endurance sport, like running or biking, consume a gel 15 minutes before exercise and every 45 minutes for the duration of the workout," says Brent Mann, director of quality for Gu Energy Labs in Berkeley, California. "Taking in carbohydrates at these intervals prevents your body from dipping into its glycogen stores, its last resort for energy." (Most experts stress that products such as Gu Energy Gel and PowerBar Energy Gel are geared to endurance sports, much as sports drinks are; the average exerciser doesn't need additional calories if she's eaten within 90 minutes of a treadmill session.)
In addition to sugar, most energy gels contain small amounts of sodium and potassium to help replenish electrolytes; some also contain caffeine. "Caffeine has been shown to lower perceived exertion during exercise and lessen muscle pain," Ganio says. "The debate is this: Studies show you need a lot -- six milligrams of caffeine for every 2.2 pounds of body weight -- to achieve this effect." That means that a 140-pound woman would need 381.8 milligrams of the stimulant, roughly four cups of coffee. So while some gels in the Gu line contain up to 35 milligrams of caffeine, Gatorade's G Series 01 Prime liquid formula contains none. "Caffeine isn't in any of our products," Tippet says. "Everyone responds differently to caffeine; it's effective for some people but for others may cause negative side effects, like jitteriness and heart palpitations."
One perk of these products, some industry experts say, is that they require little work from your stomach. "During intense exercise, blood that is normally in your gut to aid in digestion is redirected to the heart and working muscles," so you want something that goes down easy, Mann says. "That's where these gels can help."
So which of these engine revvers is really right for you? In moderation, any of them should give you the lift you're looking for without dangerous side effects. The bottom line, experts say, is to first make sure your diet offers the nutrients your body needs. "If they're eating the right foods, many women may not feel it's necessary to supplement at all," Zeratsky says. The best energy, it turns out, comes straight from nature.
5 Effective Back Pain Relieving Workouts
Prevent back pain with these exercises that will strengthen and condition your back.
Cat-Cow Variation
Get your doctor's okay before starting these strengthening and conditioning exercises.
Reduces stiffness in back and hips; relieves tension in spine
a. Cow Pose: On hands and knees, inhale and lift head while making back concave.
b. Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
c. Child's Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child's Pose for several breaths.
Bridge Pose
Stretches abs, hips, quads, lower back; strengthens abs
Lie faceup with feet on floor about 6 inches from butt, arms by sides, palms down.
Inhaling, press into feet and lift lower body until knees form a diagonal with head.
As you exhale, contract your abs and slowly lower spine.
Do 6 reps.
Extended Leg Pose
Stretches hamstrings; strengthens abs
Lie faceup with knees bent, feet on floor; take 3 deep breaths.
a. Exhale and hug left knee to chest.
b. Inhaling, extend left leg over hip. Exhaling, hug it in. Do 3 reps.
On fourth rep, keep leg up and circle ankle four times in each direction.
Hug knee in; lower foot. Switch sides; repeat.
Exhale and hug both knees to chest for 3 breaths.
Butterfly Pose
Tones abs, pelvic floor, inner thighs
a. Lie faceup with soles of feet together, knees open to sides. Inhale.
b. Exhale and slowly squeeze thighs together. Do 6 reps.
Do 6 more times, taking twice as long to bring thighs together.
Cobra Leg Lift
Strengthens back and pelvic muscles
Lie facedown with elbows by sides, hands by shoulders.
Rest forehead on floor, chin tucked slightly.
Inhale and lift chest using back muscles.
At the same time, lift right leg as high as you can while keeping pelvis level.
Hold, then exhale to lower.
Switch sides; repeat.
Do 6 reps, alternating sides, lifting leg a little higher each time.
Cat-Cow Variation
Reduces stiffness in back and hips; relieves tension in spine
a. Cow Pose: On hands and knees, inhale and lift head while making back concave.
b. Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
c. Child's Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child's Pose for several breaths.
Stretches abs, hips, quads, lower back; strengthens abs
Lie faceup with feet on floor about 6 inches from butt, arms by sides, palms down.
Inhaling, press into feet and lift lower body until knees form a diagonal with head.
As you exhale, contract your abs and slowly lower spine.
Do 6 reps.
Stretches hamstrings; strengthens abs
Lie faceup with knees bent, feet on floor; take 3 deep breaths.
a. Exhale and hug left knee to chest.
b. Inhaling, extend left leg over hip. Exhaling, hug it in. Do 3 reps.
On fourth rep, keep leg up and circle ankle four times in each direction.
Hug knee in; lower foot. Switch sides; repeat.
Exhale and hug both knees to chest for 3 breaths.
Tones abs, pelvic floor, inner thighs
a. Lie faceup with soles of feet together, knees open to sides. Inhale.
b. Exhale and slowly squeeze thighs together. Do 6 reps.
Do 6 more times, taking twice as long to bring thighs together.
Strengthens back and pelvic muscles
Lie facedown with elbows by sides, hands by shoulders.
Rest forehead on floor, chin tucked slightly.
Inhale and lift chest using back muscles.
At the same time, lift right leg as high as you can while keeping pelvis level.
Hold, then exhale to lower.
Switch sides; repeat.
Do 6 reps, alternating sides, lifting leg a little higher each time.
Strength and Flexibility Insights
Whether your pain is a red-hot burn or a gentle simmer, its very existence is a sure sign that you've got some work to do on your body. Specifically, you need more strength and flexibility in your core, hips, and thighs. "This combination is key for pain relief and avoidance of future back injuries," says chiropractor Todd Sinett, author of The Truth About Back Pain.
If your pain charts a 7 or higher on the 0 to 10 scale, the safest, most effective way to break a sweat is with a physical therapist. (Ask your doc for a recommendation.) A study released earlier this year found that one month of PT, coupled with homework exercises, increased mobility significantly more than working out at home alone.
After a go-ahead from your doctor or therapist, dust off the yoga mat. A six-month study found that viniyoga, a therapeutic style, beats a back-focused exercise class when it comes to curing pain. (Bonus: At six months, only 21 percent of yoga students still took pain meds, compared with 50 percent of the exercising group.) But don't cue up your power-yoga DVD just yet; the moves in this study were created for yoga newbies in pain. To find out if they could work for you, check out The 8-Minute Better-Back Workout, a custom series designed just for FITNESS by Robin Rothenberg, the study's yoga teacher.
If your pain charts a 7 or higher on the 0 to 10 scale, the safest, most effective way to break a sweat is with a physical therapist. (Ask your doc for a recommendation.) A study released earlier this year found that one month of PT, coupled with homework exercises, increased mobility significantly more than working out at home alone.
After a go-ahead from your doctor or therapist, dust off the yoga mat. A six-month study found that viniyoga, a therapeutic style, beats a back-focused exercise class when it comes to curing pain. (Bonus: At six months, only 21 percent of yoga students still took pain meds, compared with 50 percent of the exercising group.) But don't cue up your power-yoga DVD just yet; the moves in this study were created for yoga newbies in pain. To find out if they could work for you, check out The 8-Minute Better-Back Workout, a custom series designed just for FITNESS by Robin Rothenberg, the study's yoga teacher.
Effect of Energy Drinks on Your Energy
Move over, baristas! There's a new supercharged sip in town that's giving your local Starbucks some stiff competition. A host of energy drinks, shots, and gels are flooding the marketplace, promising to get you through your afternoon meeting, yes, but that's just the beginning. Today's energy products also claim to boost your workout, improve your health, and help you stay more alert. It's no surprise that business is booming: Around the world in 2010, energy-starved people downed close to 4 billion cans of Red Bull Energy Drink, a brand barely known in this country just 10 years ago. In the United States alone, the market value of energy drinks hit $4.9 billion last year, according to the Mintel International Group, a market research firm. What's more, between 2002 and 2007, total retail sales of energy drinks increased a reported 440 percent, to an estimated $6.6 billion.
Research forecasts that by 2014, sports and energy drinks' global market value may reach $47 billion, according to Just-drinks.com, a compiler of beverage industry information. But for all the hype, do these moolah-making java stand-ins really give you wings? How does the "energy" in one of these products compare with, say, the energy you get from a homemade PB&J? What really works to power you through your run or a meeting with your boss? FITNESS investigates.
What's Really in an Energy Drink?
Known for their fast-acting jolt, energy drinks like Red Bull and Monster tout a high dose of caffeine and a varying blend of "energizing" extras that include vitamins and amino acids and herbal supplements. But despite the eye-catching cans and slick marketing, the main ingredient responsible for that mojo is good old-fashioned sugar. "Calories are energy, plain and simple," says Katherine Zeratsky, RD, a dietitian at the Mayo Clinic in Rochester, Minnesota. "It's what your body uses for fuel. Any food, whether it's a turkey sandwich, a can of soda, or an apple, has energy. Energy drinks should be thought of as calorie drinks."
They can pack a lot of them, too: A 16-ounce can of Red Bull Energy Drink has 220 calories, and a 24-ounce can of Rockstar Energy Drink has a whopping 420, almost as much as a double cheeseburger. Unlike most foods, however, most of the calories in energy beverages come from simple sugars. Devoid of fiber, fat, and protein, three nutrients that slow digestion, the sugar hits the bloodstream quickly, giving you the superfast rush you crave. Sadly, it's short-lived. "Your body wants only so much sugar in the blood at a time," Zeratsky says. "When it receives a big load, the pancreas shoots out any additional insulin to push sugar it doesn't currently need into fat cells." In the long run, having too many energy drinks, like consuming too much soda, can cause weight gain. In the short term, you are faced with the infamous energy-drink crash. Either way, you're left tired and still looking for a lift.
Hoping to skip the sugar and save calories, some women opt for the sugar-free versions of their favorite energy drinks, relying on the high caffeine content to give them a boost. "Caffeine is widely studied and well-known for making you feel more alert," says Matthew Ganio, PhD, a researcher at the Institute for Exercise and Environmental Medicine at Texas Health Presbyterian Hospital in Dallas. "But its effects come from being a stimulant, meaning it makes you feel energetic by offsetting the mental and physical fatigue that occurs throughout the day, especially during exercise." Currently, the FDA doesn't limit the amount of caffeine in energy drinks, so manufacturers often pack from 50 to 200-plus milligrams into a 16-ounce serving (the average cup of coffee contains anywhere from 40 to 180 milligrams). Check the label, however, because some drinks go way beyond that range: A 16-ounce can of Wired X 344, for instance, has 344 milligrams. "More isn't always better with caffeine," says John Higgins, MD, director of exercise physiology at Memorial Hermann Sports Medicine Institute in Houston. In some people, more than 200 milligrams can cause insomnia, nervousness, headache, and nausea.
As for the effectiveness of the brand-specific blend of supplements and amino acids, it's debatable. "These ingredients are mainly about smart marketing," says Kevin Clauson, associate professor at Nova Southeastern University College of Pharmacy in Fort Lauderdale, Florida. "Some have studies backing the beneficial claims, but most of these ingredients are in quantities far below the amounts needed for any actual benefit." If you'd prefer a low-tech boost, go for a glass of milk, a cup of yogurt with fruit, or an apple with a little peanut butter. The mix of carbohydrate, protein, and fat will ultimately slow digestion, thus preventing the spike and subsequent roller-coaster drop in blood sugar. "Your energy will last longer, and you'll get a nice dose of nutrients along with the calories," Zeratsky says.
Research forecasts that by 2014, sports and energy drinks' global market value may reach $47 billion, according to Just-drinks.com, a compiler of beverage industry information. But for all the hype, do these moolah-making java stand-ins really give you wings? How does the "energy" in one of these products compare with, say, the energy you get from a homemade PB&J? What really works to power you through your run or a meeting with your boss? FITNESS investigates.
What's Really in an Energy Drink?
Known for their fast-acting jolt, energy drinks like Red Bull and Monster tout a high dose of caffeine and a varying blend of "energizing" extras that include vitamins and amino acids and herbal supplements. But despite the eye-catching cans and slick marketing, the main ingredient responsible for that mojo is good old-fashioned sugar. "Calories are energy, plain and simple," says Katherine Zeratsky, RD, a dietitian at the Mayo Clinic in Rochester, Minnesota. "It's what your body uses for fuel. Any food, whether it's a turkey sandwich, a can of soda, or an apple, has energy. Energy drinks should be thought of as calorie drinks."
They can pack a lot of them, too: A 16-ounce can of Red Bull Energy Drink has 220 calories, and a 24-ounce can of Rockstar Energy Drink has a whopping 420, almost as much as a double cheeseburger. Unlike most foods, however, most of the calories in energy beverages come from simple sugars. Devoid of fiber, fat, and protein, three nutrients that slow digestion, the sugar hits the bloodstream quickly, giving you the superfast rush you crave. Sadly, it's short-lived. "Your body wants only so much sugar in the blood at a time," Zeratsky says. "When it receives a big load, the pancreas shoots out any additional insulin to push sugar it doesn't currently need into fat cells." In the long run, having too many energy drinks, like consuming too much soda, can cause weight gain. In the short term, you are faced with the infamous energy-drink crash. Either way, you're left tired and still looking for a lift.
Hoping to skip the sugar and save calories, some women opt for the sugar-free versions of their favorite energy drinks, relying on the high caffeine content to give them a boost. "Caffeine is widely studied and well-known for making you feel more alert," says Matthew Ganio, PhD, a researcher at the Institute for Exercise and Environmental Medicine at Texas Health Presbyterian Hospital in Dallas. "But its effects come from being a stimulant, meaning it makes you feel energetic by offsetting the mental and physical fatigue that occurs throughout the day, especially during exercise." Currently, the FDA doesn't limit the amount of caffeine in energy drinks, so manufacturers often pack from 50 to 200-plus milligrams into a 16-ounce serving (the average cup of coffee contains anywhere from 40 to 180 milligrams). Check the label, however, because some drinks go way beyond that range: A 16-ounce can of Wired X 344, for instance, has 344 milligrams. "More isn't always better with caffeine," says John Higgins, MD, director of exercise physiology at Memorial Hermann Sports Medicine Institute in Houston. In some people, more than 200 milligrams can cause insomnia, nervousness, headache, and nausea.
As for the effectiveness of the brand-specific blend of supplements and amino acids, it's debatable. "These ingredients are mainly about smart marketing," says Kevin Clauson, associate professor at Nova Southeastern University College of Pharmacy in Fort Lauderdale, Florida. "Some have studies backing the beneficial claims, but most of these ingredients are in quantities far below the amounts needed for any actual benefit." If you'd prefer a low-tech boost, go for a glass of milk, a cup of yogurt with fruit, or an apple with a little peanut butter. The mix of carbohydrate, protein, and fat will ultimately slow digestion, thus preventing the spike and subsequent roller-coaster drop in blood sugar. "Your energy will last longer, and you'll get a nice dose of nutrients along with the calories," Zeratsky says.
Defense Against Back Pain
Rule out red flags. In rare incidences, back pain is caused by an ailment such as a kidney infection or even cancer. If you suspect your ache might be a side effect of a medical issue, if you have a fever, or if you've been in an accident, call your doctor ASAP.
Apply heat. A well-placed pack of frozen peas might reduce swelling or ease pain, but heat is a sure thing. Whether from a warm bath or a heating pad, it loosens strained muscles.
Get up. "Staying in bed, given the accompanying muscle weakness and stiffness, does more harm than walking ever could," says Dr. Chou. As soon as you can, resume regular activities and light workouts, but keep strenuous exercise on hold. (That means no Spinning class, Miss I-Must-Not-Skip-the-Gym.) If movement is too painful (more than 5 on a scale of 0 to 10), lie on your back with a pillow under your knees for a few hours before trying again.
Walk this way. Shuffling like the Tin Man may help you get from point A to point B faster, but those movements stiffen your already sore muscles. Instead, try walking with a long, slow, fluid gait, which releases muscle tension and lubricates joints.
Get relief. While pain meds won't speed your healing, they may get you back on your feet faster. The first bottle to open is acetaminophen, says Dr. Chou. (It's virtually free of side effects.) If you don't have an ulcer and you think your ache is muscle-based, you can try an over-the-counter anti-inflammatory such as ibuprofen. For blinding pain, ask your doctor for something stronger, like a muscle relaxant.
Wait it out. "Most people show significant improvement over the first seven days," says Dr. Chou. (By six weeks, back pain disappears for 90 percent of people.) If you're not even starting to feel better within a few weeks and treatments just aren't working, consider seeing a back specialist, such as an orthopedist, who can determine if you have the usual "nonspecific back pain" or something more complicated.
Apply heat. A well-placed pack of frozen peas might reduce swelling or ease pain, but heat is a sure thing. Whether from a warm bath or a heating pad, it loosens strained muscles.
Get up. "Staying in bed, given the accompanying muscle weakness and stiffness, does more harm than walking ever could," says Dr. Chou. As soon as you can, resume regular activities and light workouts, but keep strenuous exercise on hold. (That means no Spinning class, Miss I-Must-Not-Skip-the-Gym.) If movement is too painful (more than 5 on a scale of 0 to 10), lie on your back with a pillow under your knees for a few hours before trying again.
Walk this way. Shuffling like the Tin Man may help you get from point A to point B faster, but those movements stiffen your already sore muscles. Instead, try walking with a long, slow, fluid gait, which releases muscle tension and lubricates joints.
Get relief. While pain meds won't speed your healing, they may get you back on your feet faster. The first bottle to open is acetaminophen, says Dr. Chou. (It's virtually free of side effects.) If you don't have an ulcer and you think your ache is muscle-based, you can try an over-the-counter anti-inflammatory such as ibuprofen. For blinding pain, ask your doctor for something stronger, like a muscle relaxant.
Wait it out. "Most people show significant improvement over the first seven days," says Dr. Chou. (By six weeks, back pain disappears for 90 percent of people.) If you're not even starting to feel better within a few weeks and treatments just aren't working, consider seeing a back specialist, such as an orthopedist, who can determine if you have the usual "nonspecific back pain" or something more complicated.
Tips to Prevent Back Pain
There's nothing like all-consuming back pain to make you want to become one with the couch. If you've been there, you know what we mean. If not, consider yourself lucky: It's pretty easy to push your back's intricately entwined bones, muscles, tendons, and ligaments out of their comfort zone. "We see a lot of women in their 20s and 30s coming in with back pain because they've returned to a sport out of condition or suddenly upped their exercise intensity," says Daveed Frazier, MD, an assistant clinical professor of orthopedic surgery at Columbia University College of Physicians and Surgeons in New York City. "Our bodies just aren't designed to absorb the abuse we give them."
When pain strikes, your initial response might be to rest. "But even just a few days of lying idle can lead to deconditioning and further harm," says Roger Chou, MD, director of clinical guidelines development for the American Pain Society (APS). "Staying active helps keep the muscles and tendons loose and strong." In fact, the thinking about back pain has shifted so much that the APS and the American College of Physicians recently released new treatment guidelines. Read on for the latest in pain prevention.
When pain strikes, your initial response might be to rest. "But even just a few days of lying idle can lead to deconditioning and further harm," says Roger Chou, MD, director of clinical guidelines development for the American Pain Society (APS). "Staying active helps keep the muscles and tendons loose and strong." In fact, the thinking about back pain has shifted so much that the APS and the American College of Physicians recently released new treatment guidelines. Read on for the latest in pain prevention.
Health Boosting Walkthrough
Thirty minutes of making out can improve allergy symptoms. Research shows that kissing reduces the amount of chemicals your body releases in response to allergens.
2. Turn up the heat on your sheets.
Bedding contains thousands of dust mites that can irritate sensitive skin and exacerbate eczema, according to a new study. Wash sheets in H2O that's at least 140 F. to make sure you kill the critters.
3. D-stress.
Getting plenty of calcium and vitamin D can decrease your risk of developing a stress fracture by 20 percent. Active women should strive for 1,000 IU of vitamin D and 2,000 milligrams of calcium daily to keep their bones strong, experts say.
4. Get your head examined.
Melanomas found on your scalp or neck almost double your risk of dying compared with those detected elsewhere on the body, report researchers from the University of North Carolina at Chapel Hill School of Medicine. Because they're often hidden by hair, malignant moles and other skin abnormalities are typically detected too late for treatment to be effective. See your MD for an annual skin check.
5. Clean up your mouth.
Two ounces of yogurt a day (the typical container holds six ounces) may protect you from gum disease, a recent study in the Journal of Periodontology shows. The "good" bacteria in yogurt helps fight germs in your mouth.
6. Play red light, green light.
For increasing your endurance, four to six 30-second bursts of all-out cardio are just as effective as up to an hour of training at a lower intensity. Short on time? Use intervals to get stronger more quickly.
7. Reboot your brain.
Mundane tasks, such as entering data into a spreadsheet, can switch your mind into default mode, making you more likely to mess up within about 30 seconds, scientists say. Feel like you're operating on autopilot? Snap out of it by going for a quick walk down the hall.
8. Debug your desk.
As many as 283 species of bacteria can thrive in ordinary office dust, including nasty streptococcus, the main cause of strep throat, and staphylococcus aureus, which can lead to MRSA, an antibiotic-resistant staph infection, according to a recent report. Wipe down your workstation, keyboard, and phone regularly with a disinfectant such as Formula 409 Antibacterial All-Purpose Cleaner or Lysol All-Purpose Cleaner.
9. Shrug it off.
Strengthening your trapezius muscle, which runs from your shoulders to your neck and upper back, can reduce chronic neck pain by up to 80 percent.
10. Juice your looks.
A diet rich in vitamin C and linoleic acid (a fatty acid found in many vegetable oils) can reduce the appearance of wrinkles, dryness, and thinning skin, according to a study.
11. Get sappy.
Spending just 30 minutes a day consciously thinking of a loved one can promote mental and emotional well-being, say University of Wisconsin-Madison researchers. Cultivating the feeling of love and compassion stimulates the brain to make new connections and neural pathways.
12. Chill out.
Just two to three minutes under cool water in the shower can boost your mood. The cold may cause the brain to release feel-good hormones.
13. Go slo-mo.
Doing tai chi regularly not only improves your endurance and flexibility but may also help control blood sugar and improve your immune system. The exercise increases levels of certain bacteria-fighting T-cells in your body, research shows.
14. Be a dairy queen.
Women on a low-calorie diet who took supplements to up their calcium from 600 milligrams a day or less to 1,200 milligrams a day lost an average of 10 pounds more than those who didn't boost their intake, according to a new study. Your brain may be able to detect low calcium levels in the body and tries to compensate by increasing your appetite for foods rich in this mineral, experts say. Skim milk, low-fat cheese, and fortified OJ are all good sources.
15. Straighten up.
Tension in your neck may affect how your body regulates blood pressure, animal studies indicate. At work, sit with your back firmly against your chair, your feet on the floor, your knees slightly higher than your hips and your chair close to your desk.
16. Go green.
Drinking green tea with your antibiotics helps the medication destroy harmful bacteria up to three times more effectively, researchers found.
17. Grab some garbanzos.
People who regularly consume beans typically weigh six pounds less than those who don't, even though they take in more daily calories. Researchers believe this may be because the legume eaters get more fiber but consume less fat, especially saturated fat, than those who shy away from beans. Throw a handful into salads, soups, or pasta sauce for an extra boost of protein and fiber.
18. Chomp cravings away.
Chewing gum after lunch can curb hunger, a recent study shows. But pick your stick carefully. Ingesting too much sorbitol, a common ingredient in sugar-free gum, can cause diarrhea and abdominal pain. We like sorbitol-free Ice Breakers Ice Cubes White sugar-free gum.
19. Reach new heights.
Wearing a pair of moderately high heels (2 to 2 1/2 inches) can strengthen your pelvic-floor muscles, which can improve your sex life.
20. Munch a bunch.
About one cup of red grapes a day can help suppress the abnormal cell formation that leads to most types of breast cancer, according to a recent study in Cancer Prevention Research. Resveratrol, a natural compound found in grapes, grape juice, and red wine, may prevent estrogen from reacting with DNA molecules, which can lead to cells becoming cancerous, scientists say.
21. Run for your life.
Joggers have a 40 percent lower risk of dying than people who don't lace up their sneakers, according to Stanford University researchers. Runners are less likely to have cardiovascular problems or develop disabilities as they age. Motivate yourself to become fit by training for a 5K.
22. Be cuckoo for coconut.
An oil high in fatty acids made from coconut oil has been shown to burn fat and promote weight loss, according to a study in the American Journal of Clinical Nutrition. People who consumed four to five teaspoons of this type of oil (in baked goods and through cooking) every day for 16 weeks lost almost four pounds more than those who used olive oil.
23. Get crackin'.
Adding one egg a day, yolk and all, to your diet can increase good HDL levels without increasing bad LDL cholesterol levels. Low levels of HDL have previously been linked to memory loss.
24. Strike a pose.
Relaxation techniques like yoga or meditation help your body beat the symptoms of stress before they harm your health, according to researchers at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.
25. Tap into the magic of mushrooms.
White button mushrooms can boost your immune system by improving how your T-cells work, according to recent preliminary studies. T-cells are the white blood cells that help protect your body from harmful intruders.
26. Try the silent treatment.
Being exposed to just 35 decibels of noise (about the sound of people talking softly) while in bed could raise your blood pressure by six or seven points, according to a recent study. Snooze more peacefully by investing in a white-noise or sound machine like the Obus Forme Sound Therapy Relaxation System ($30, amazon.com).
27. Get your game on.
Playing video games with a lot of action sequences can sharpen your visual skills by 20 percent, according to research from the University of Rochester in New York. A fun game to try: Lara Croft: Tomb Raider Anniversary for Wii ($30, amazon.com).
28. Hit the sauce.
People who munch on apples, eat applesauce, or drink apple juice are 27 percent less likely to develop metabolic syndrome -- a combination of health problems, such as increased blood pressure and blood-sugar levels, that can lead to heart disease and diabetes, research shows. Other studies suggest that eating apples may reduce your risk of breast cancer.
29. Take a nature break.
Heading outdoors for 30 minutes when the sun is shining can make you happier and improve your brain's ability to process new information, according to a study at the Virginia Institute for Psychiatric and Behavioral Genetics.
30. Go, go, go!
If you feel the urge, race to the restroom. Having an overly full bladder can increase stress on the heart, upping the odds of a heart attack in those at risk, a study in the Journal of the American College of Cardiology shows.
31. Fly away.
Women who take at least two vacations a year are more happily married than those who rarely get out of town, because they are less likely to be depressed, tense, or tired. Book your summer trip now.
4 Things that Happen When You Feel Headache
The Trigger: Improper Breathing
Holding your breath is smart only when plunging under water. Do it during intense activity, like strength training or a sudden spurt of running, and you're likely to give yourself a head splitter. A piece of the puzzle: Straining your core can temporarily and rapidly push your blood pressure up and cause headaches, explains Douglas McKeag, MD, director of the IU Center for Sports Medicine at the Indiana University School of Medicine in Indianapolis.
Let it out. "No matter what exercise you're doing, if you must grunt to get through it, you need to focus on your breathing or take the intensity down," says Michael Esco, PhD, assistant professor of exercise science at Auburn University at Montgomery, Alabama. Maximize the flow of oxygen to your muscles during strength-training by exhaling when you lift and inhaling when you lower the weight. "To find an appropriate amount of weight, which is what you can comfortably lift for up to 15 reps, start with higher reps, lower pounds," Dr. McKeag says. "The heavier the weight, the more likely you'll want to hold your breath."
The Trigger: Sudden Sprinting
One minute you're cooling your heels at your company's softball game; the next you're hightailing it around the bases without so much as a stretch. You may not connect the dots between your afternoon cardio burst and the throbbing that sneaks up at dinner, but skipping your warm-up may be partially to blame for your pain. Easing into your workout with low to moderate intensity helps your body adjust to the increased blood flow that comes from exercise, and that may reduce your chances of getting a headache. (There has also been some speculation that people who warm up properly have lower blood levels of nitric oxide, a chemical in the brain linked to migraines, than those who don't. The chemical may prompt blood vessels to dilate quickly, which can bring on pain.)
Monitor your heart rate. The best 10- to 15-minute warm-up is the exercise you're about to do, just taken down a notch. If you're jogging, begin by walking and slowly build up to jogging, increasing your heart rate gradually every five minutes. With strength training, start with lighter weights and move on to heavier ones. "This slowly raises your heart rate and gives your blood vessels time to react to the increased demand for blood flow," Dr. McKeag says.
The Trigger: Your Food Choices
Charging up with a pre-workout banana or smoothie is a healthy idea for many of us. "But people who are prone to migraines often find that the amino acid tyramine, which is sometimes found in soy, citrus fruits, bananas, yogurt, and nuts, can prompt a headache," Dr. Diamond says. (The naturally occurring amino acid is thought to play a role in the constricting and dilating of blood vessels in the brain.)
Fuel up with fluids. Thirty minutes to an hour before getting your sweat on, have a 100- to 250-calorie snack. Since for some people liquids can be more easily absorbed before a workout, Kaley Todd, RD, a nutritionist in San Francisco, suggests loading up with an 8- to 12-ounce fruit shake made with rice protein powder. "It will provide carbs, protein, and vitamins to help fuel your muscles and assist with recovery." Try blending one cup of berries (or mango or kiwi), a half cup of nonfat milk, one scoop of rice protein powder, a spoonful of honey (optional), and one cup of ice. If you're not into drinking your boost, top some whole wheat crackers with low-fat ricotta cheese, 100 percent fruit spread, or hummus. "All these snacks will deliver the energy you need without tyramine," Todd says.
The Trigger: Dehydration
If you have ever forgotten your water bottle on a steamy run, you know that dehydration can easily spark a headache. Why that happens isn't entirely clear, but experts suspect that too little H2O may lower the pressure inside arteries that supply blood to the lining around the brain, called the meninges. "That dip seems to stimulate pain," says neurologist Alexander Mauskop, MD, director of the New York Headache Center.
Know your water weight. An hour before hitting the gym (or bike path or yoga studio), drink at least 8 ounces of water. If you exercise for at least 30 to 45 minutes, down another 8 ounces halfway through your workout, Esco suggests. And when it's hot, say above 90 degrees, and humid, consider taking your workout indoors with the AC on, or wait until the evening, when it's cooler. How to tell for sure that you've replaced enough of the fluid you lost through sweat? Weigh yourself pre- and post-workout, and keep drinking until the scales even out.
The Trigger: Weak Muscles
Running, aerobics, and power walking can sometimes jostle the brain and set off throbbing, especially if your neck muscles are underconditioned. "When worked beyond their capabilities, weaker muscles can spasm," Esco explains, "and that spasm can trigger headache pain."
Focus on your form. This type of ache usually strikes newer exercisers who are still building muscle strength and stability. Targeted neck exercises are key to maintaining proper form, which can help eliminate the jarring of your head and ease pressure on the muscles that stabilize it, Dr. Mauskop says. Try this one, courtesy of Gwen Lawrence, a sports yoga instructor in Westchester, New York: Lie facedown, hands by your sides, palms facing up; lift your head and feet off the ground a few inches and hold for five to 10 breaths, keeping your neck straight and staring down at the mat (locust pose). Do this 3 to 10 times, depending on your fitness level.
The Trigger: Poor Posture
Crunches are supposed to focus on your abs, but incorrect form can shift the stress to your neck, setting off a chain reaction of pain that can eventually morph into a headache. Some experts estimate that up to 75 percent of all tension headaches arise from muscle strain in the neck due to problems with posture. "I see improper technique a lot at the gym, and one of the biggest issues is the way people do crunches," Esco says. "Exercisers tend to cross their arms over their chest, which can severely strain head and neck muscles." If you're unaccustomed to crunches, it's better to place only your fingertips lightly behind your neck and keep your elbows out, in line with your ears. "People also often jut their head forward instead of keeping them parallel to the floor when doing push-ups," he says. Weight machines can be a headache hazard too, especially the lateral shoulder raise, chest press, and seated rowing machines. "People frequently drop their head forward, causing neck strain. They need to keep their neck and back straight," Esco says.
Go "om." Researchers at the University of Rajasthan in Jaipur, India, found that just three months of yoga can reduce the frequency and overall intensity of migraines by half or more. Notes Lawrence, "The skills you build with yoga translate to better form during other exercises as well and will give you more support, and therefore stability, in your neck and skull. The end result is fewer headaches." For added protection, she suggests doing this shoulder roll daily to help keep your spine and neck aligned: In a seated position, arms still and back straight, inhale as you raise your shoulders to your ears. Then exhale as you move your shoulder blades toward your spine, then downward. Do 5 to 10 times (feel free to reverse the movement). If you're headache prone, avoid doing resistance exercises like overhead presses, pull-ups, and pull-downs behind your head. Instead, do them in front, keeping a neutral spine.
Holding your breath is smart only when plunging under water. Do it during intense activity, like strength training or a sudden spurt of running, and you're likely to give yourself a head splitter. A piece of the puzzle: Straining your core can temporarily and rapidly push your blood pressure up and cause headaches, explains Douglas McKeag, MD, director of the IU Center for Sports Medicine at the Indiana University School of Medicine in Indianapolis.
Let it out. "No matter what exercise you're doing, if you must grunt to get through it, you need to focus on your breathing or take the intensity down," says Michael Esco, PhD, assistant professor of exercise science at Auburn University at Montgomery, Alabama. Maximize the flow of oxygen to your muscles during strength-training by exhaling when you lift and inhaling when you lower the weight. "To find an appropriate amount of weight, which is what you can comfortably lift for up to 15 reps, start with higher reps, lower pounds," Dr. McKeag says. "The heavier the weight, the more likely you'll want to hold your breath."
The Trigger: Sudden Sprinting
One minute you're cooling your heels at your company's softball game; the next you're hightailing it around the bases without so much as a stretch. You may not connect the dots between your afternoon cardio burst and the throbbing that sneaks up at dinner, but skipping your warm-up may be partially to blame for your pain. Easing into your workout with low to moderate intensity helps your body adjust to the increased blood flow that comes from exercise, and that may reduce your chances of getting a headache. (There has also been some speculation that people who warm up properly have lower blood levels of nitric oxide, a chemical in the brain linked to migraines, than those who don't. The chemical may prompt blood vessels to dilate quickly, which can bring on pain.)
Monitor your heart rate. The best 10- to 15-minute warm-up is the exercise you're about to do, just taken down a notch. If you're jogging, begin by walking and slowly build up to jogging, increasing your heart rate gradually every five minutes. With strength training, start with lighter weights and move on to heavier ones. "This slowly raises your heart rate and gives your blood vessels time to react to the increased demand for blood flow," Dr. McKeag says.
The Trigger: Your Food Choices
Charging up with a pre-workout banana or smoothie is a healthy idea for many of us. "But people who are prone to migraines often find that the amino acid tyramine, which is sometimes found in soy, citrus fruits, bananas, yogurt, and nuts, can prompt a headache," Dr. Diamond says. (The naturally occurring amino acid is thought to play a role in the constricting and dilating of blood vessels in the brain.)
Fuel up with fluids. Thirty minutes to an hour before getting your sweat on, have a 100- to 250-calorie snack. Since for some people liquids can be more easily absorbed before a workout, Kaley Todd, RD, a nutritionist in San Francisco, suggests loading up with an 8- to 12-ounce fruit shake made with rice protein powder. "It will provide carbs, protein, and vitamins to help fuel your muscles and assist with recovery." Try blending one cup of berries (or mango or kiwi), a half cup of nonfat milk, one scoop of rice protein powder, a spoonful of honey (optional), and one cup of ice. If you're not into drinking your boost, top some whole wheat crackers with low-fat ricotta cheese, 100 percent fruit spread, or hummus. "All these snacks will deliver the energy you need without tyramine," Todd says.
The Trigger: Dehydration
If you have ever forgotten your water bottle on a steamy run, you know that dehydration can easily spark a headache. Why that happens isn't entirely clear, but experts suspect that too little H2O may lower the pressure inside arteries that supply blood to the lining around the brain, called the meninges. "That dip seems to stimulate pain," says neurologist Alexander Mauskop, MD, director of the New York Headache Center.
Know your water weight. An hour before hitting the gym (or bike path or yoga studio), drink at least 8 ounces of water. If you exercise for at least 30 to 45 minutes, down another 8 ounces halfway through your workout, Esco suggests. And when it's hot, say above 90 degrees, and humid, consider taking your workout indoors with the AC on, or wait until the evening, when it's cooler. How to tell for sure that you've replaced enough of the fluid you lost through sweat? Weigh yourself pre- and post-workout, and keep drinking until the scales even out.
The Trigger: Weak Muscles
Running, aerobics, and power walking can sometimes jostle the brain and set off throbbing, especially if your neck muscles are underconditioned. "When worked beyond their capabilities, weaker muscles can spasm," Esco explains, "and that spasm can trigger headache pain."
Focus on your form. This type of ache usually strikes newer exercisers who are still building muscle strength and stability. Targeted neck exercises are key to maintaining proper form, which can help eliminate the jarring of your head and ease pressure on the muscles that stabilize it, Dr. Mauskop says. Try this one, courtesy of Gwen Lawrence, a sports yoga instructor in Westchester, New York: Lie facedown, hands by your sides, palms facing up; lift your head and feet off the ground a few inches and hold for five to 10 breaths, keeping your neck straight and staring down at the mat (locust pose). Do this 3 to 10 times, depending on your fitness level.
The Trigger: Poor Posture
Crunches are supposed to focus on your abs, but incorrect form can shift the stress to your neck, setting off a chain reaction of pain that can eventually morph into a headache. Some experts estimate that up to 75 percent of all tension headaches arise from muscle strain in the neck due to problems with posture. "I see improper technique a lot at the gym, and one of the biggest issues is the way people do crunches," Esco says. "Exercisers tend to cross their arms over their chest, which can severely strain head and neck muscles." If you're unaccustomed to crunches, it's better to place only your fingertips lightly behind your neck and keep your elbows out, in line with your ears. "People also often jut their head forward instead of keeping them parallel to the floor when doing push-ups," he says. Weight machines can be a headache hazard too, especially the lateral shoulder raise, chest press, and seated rowing machines. "People frequently drop their head forward, causing neck strain. They need to keep their neck and back straight," Esco says.
Go "om." Researchers at the University of Rajasthan in Jaipur, India, found that just three months of yoga can reduce the frequency and overall intensity of migraines by half or more. Notes Lawrence, "The skills you build with yoga translate to better form during other exercises as well and will give you more support, and therefore stability, in your neck and skull. The end result is fewer headaches." For added protection, she suggests doing this shoulder roll daily to help keep your spine and neck aligned: In a seated position, arms still and back straight, inhale as you raise your shoulders to your ears. Then exhale as you move your shoulder blades toward your spine, then downward. Do 5 to 10 times (feel free to reverse the movement). If you're headache prone, avoid doing resistance exercises like overhead presses, pull-ups, and pull-downs behind your head. Instead, do them in front, keeping a neutral spine.
Monday, July 11, 2011
Cancer Benefits of Gravioloa
Graviola is a tropical fruit-bearing tree native to the Amazon, South America, Southeast Asia and Africa; some of its more common names include custard apple, soursop, guanábana and Brazilian paw paw. Graviola has been used by indigenous peoples in traditional medicine as an astringent, to treat infections and to get rid of parasites for generations. More recent therapeutic claims for graviola include cancer treatment; proponents of graviola encourage the use of the plant as a herbal remedy that kills cancer cells and arrests the growth of aggressive cancerous tumors. However no human trials exist to support this hypothesis at present.
Research
According to Nicholas Oberlies, Ph.D., associate professor of chemistry and biochemistry at the University of North Carolina Greensboro, the leaves, stem, bark and seeds of graviola contain a group of chemicals known as annonaceous acetogenins. These chemicals have demonstrated the ability to curb the growth of normal cancer cells as well as cancer cells that have developed resistance to chemotherapy treatment, known as multi-drug-resistant cancer cells.
Claims
The annonaceous acetogenins present in graviola appear to starve normal cancer cells as well as multi-drug-resistant cancer cell of glucose, according to the Memorial Sloan Kettering Cancer Center. Extracts from the plant also appear able to block the access of the cancer cells to adenosine triphosphate, or ATP, the molecule that all cells use to store energy. Therefore graviola may have some effectiveness in the treatment of virulent cancers that no longer respond to chemotherapy medication.
Controversy
Though research into graviola and cancer is definitely promising, to date there are no human trials to support any of these claims. According to Dr. Andrew Weil, M.D., the evidence that graviola kills cancer cells only exists in vitro -- that is to say, in test tubes in laboratories -- and not in people with cancer. Until clinical trials definitively prove the value of graviola to cancer patients, the utility of graviola as a cancer treatment remains a nice idea.
Final Word
The annonaceous acetogenins that graviola contains may help cancer patients, particularly those whose cancers have developed resistance to chemotherapy drugs. However, solid evidence from well designed human trials must occur before graviola can be recommended as a cancer fighting agent. Speak to your doctor or health care practitioner before you supplement graviola if you have cancer.
Research
According to Nicholas Oberlies, Ph.D., associate professor of chemistry and biochemistry at the University of North Carolina Greensboro, the leaves, stem, bark and seeds of graviola contain a group of chemicals known as annonaceous acetogenins. These chemicals have demonstrated the ability to curb the growth of normal cancer cells as well as cancer cells that have developed resistance to chemotherapy treatment, known as multi-drug-resistant cancer cells.
Claims
The annonaceous acetogenins present in graviola appear to starve normal cancer cells as well as multi-drug-resistant cancer cell of glucose, according to the Memorial Sloan Kettering Cancer Center. Extracts from the plant also appear able to block the access of the cancer cells to adenosine triphosphate, or ATP, the molecule that all cells use to store energy. Therefore graviola may have some effectiveness in the treatment of virulent cancers that no longer respond to chemotherapy medication.
Controversy
Though research into graviola and cancer is definitely promising, to date there are no human trials to support any of these claims. According to Dr. Andrew Weil, M.D., the evidence that graviola kills cancer cells only exists in vitro -- that is to say, in test tubes in laboratories -- and not in people with cancer. Until clinical trials definitively prove the value of graviola to cancer patients, the utility of graviola as a cancer treatment remains a nice idea.
Final Word
The annonaceous acetogenins that graviola contains may help cancer patients, particularly those whose cancers have developed resistance to chemotherapy drugs. However, solid evidence from well designed human trials must occur before graviola can be recommended as a cancer fighting agent. Speak to your doctor or health care practitioner before you supplement graviola if you have cancer.
5 Step Running Plan After 50
Exercise is an important aspect of individual health. Regular exercise, according to the National Academy of Sports Medicine, can help control your weight, improve your mood and decrease your risk of developing heart disease, cancer and diabetes. As you age, exercise can also help to maintain your bone and joint health. It's not too late to begin an exercise program -- including a running regime -- even after the age of 60. With proper planning and precautions, you can become a runner after age 60.
Step 1
Visit your physician. The American Academy of Podiatric Sports Medicine states that individuals over the age of 40 should visit with a family doctor prior to taking up running, or another form of physical activity. Your doctor will check your blood pressure, breathing and cholesterol levels to ensure you are healthy enough for running.
Step 2
Invest in a good pair of running shoes. Visit a local sporting goods store during the afternoon, when your feet are their largest, and try shoes on with the socks you plan to wear while running. Running shoes should have adequate shock absorption, fit snugly in the heels and have enough room to allow your toes to wiggle. Running shoes should be replaced when they become worn or damaged.
Step 3
Warm up and stretch prior to running. Begin with a 10-minute warm up. This can include walking on a treadmill or using an elliptical machine for 10 minutes. Follow up with 5 to 10 minutes of stretching. Each stretch should be held for 10 seconds. Focus on your quadriceps, hamstrings, lower back and calf muscles.
Step 4
Start out slowly and progress only as you become more comfortable. The National Academy of Sports Medicine recommends increasing your exercise regime by 10 percent weekly. If your goal is to run one mile at a time, start out by running one-tenth of a mile and progress gradually until you reach a mile.
Step 5
Run regularly. The National Academy of Sports Medicine recommends healthy adults participate in 30 minutes of cardiovascular exercise, five days a week. If you cannot run for a full 30 minutes, opt to walk for the remainder of your exercise session.
Step 1
Visit your physician. The American Academy of Podiatric Sports Medicine states that individuals over the age of 40 should visit with a family doctor prior to taking up running, or another form of physical activity. Your doctor will check your blood pressure, breathing and cholesterol levels to ensure you are healthy enough for running.
Step 2
Invest in a good pair of running shoes. Visit a local sporting goods store during the afternoon, when your feet are their largest, and try shoes on with the socks you plan to wear while running. Running shoes should have adequate shock absorption, fit snugly in the heels and have enough room to allow your toes to wiggle. Running shoes should be replaced when they become worn or damaged.
Step 3
Warm up and stretch prior to running. Begin with a 10-minute warm up. This can include walking on a treadmill or using an elliptical machine for 10 minutes. Follow up with 5 to 10 minutes of stretching. Each stretch should be held for 10 seconds. Focus on your quadriceps, hamstrings, lower back and calf muscles.
Step 4
Start out slowly and progress only as you become more comfortable. The National Academy of Sports Medicine recommends increasing your exercise regime by 10 percent weekly. If your goal is to run one mile at a time, start out by running one-tenth of a mile and progress gradually until you reach a mile.
Step 5
Run regularly. The National Academy of Sports Medicine recommends healthy adults participate in 30 minutes of cardiovascular exercise, five days a week. If you cannot run for a full 30 minutes, opt to walk for the remainder of your exercise session.
Thursday, June 23, 2011
The Fruit of Life - Apples
Apples are more more than just a pretty fruit, they can also help you put a halt to the pound pillage. According to International Gold Gym registered dietician Tammi Flynn, there's a link between apples and fat loss. Apples and exercise are keys to healthy living. Eating an apple before each meal, combined with a low-fat diet and exercise three times a week, can help you lose fat more quickly.
Because apples fill you up fast, you eat less...
Apple fiber decreases the transit time of food in your digestive system. Plus, apples help to keep you hydrated. The natural enzymes found in apples help your body efficiently digest food that you eat.
The sugar in apples - It satisfies your sweet cravings without spiking your blood glucose level up and down like sweets.
Eating an apple before each meal - It's part of the fives recommended daily servings of fruits and vegetables. One medium apple about the size of a tennis ball is considered one serving of fruit.
Best Holiday Tips For Your Better Health
Each year as the air starts to get colder and the Christmas lights start springing up all around town, ovens fill with cookies, pies and other scrumptious treats while delectable holiday dinners await. Fears of putting on a few extra pounds prey on the minds of many while most of us are too lazy to do anything about it. Want to know a secret? With some mildly altered eating habits and a bit more of a relaxed setting, you can trim down the extra pounds before the spring thaw!
Simply get the right attitude and be prepared to eat a little slower. Take your time and enjoy every mouthful.
Enjoy your meal and relax while eating. Do not rush. Let your brain catch up with your stomach you may not be as hungry as you think! Our brains tend to take about 20 minutes to register that we are full. Try telling that to our stomachs!
Chew, Chew, Chew Savor every bite of your food. Avoid gulping it down like someone's trying to steal if from you. There will be plenty to go around, and if not, there's always dessert!
Do not eat on the run. Sit down and enjoy your food, whether it is as in-depth as a full-course meal or as simple and quick as a cookie or two. Take your time, chew and just eat. Don't drive, don't talk on the phone, don't have a race to see who can fit more cookies in his mouth. Savor every bite and relax.
Take a break. Do something else once your meal is done and see how hungry for dessert you really are. Do not force in a piece of pie or cake just to 'be polite'. Those calories won't be thinking the same way as they cascade across your hips!
Keep your hands out of the cookie jar unless you are sitting down casually with a glass of milk and only a few tasty treats.
Drink more water. It may fill you up a little bit, but it also flushes out germs and keeps you healthier. Drink as much as you like, but try to maintain a habit. Your body will come to expect the extra hydration, which is also especially good for athletes who may have to compete in coming weeks.
Don't give in to the growl. Once in a while is OK, but teach your stomach some discipline. You eat breakfast, lunch, dinner and maybe a snack here or there. Never eat just because you are bored!
When grabbing for seconds, go for something a bit healthier. If your choices are meat and buttery biscuits or steamed broccoli and wild rice, think about how the calories may affect your body and choose wisely. If you want, compromise and take a little bit of a few different things instead of loading up on one dish.
Satisfy your sweet tooth with fresh fruit or a dish showcasing it. Smoothies, fruit cocktail and fruit salad are just a few ideal waist-busters.
Lessen the number of cocktails or beers you pour for yourself. It is a known fact that heavy drinking will eventually cause weight gain.
Try to avoid eating major meals two hours before you plan to go to bed and later. Chances are, your body will burn off most of the calories if you give it enough time unless your gorge yourself, so try to plan your evening with meals in mind.
Make a plan and stick to it! Once you make a commitment to yourself, don't let the little devil on your left shoulder talk you out of it. No, one bite, one cookie, or one dish of ice cream won't hurt just this once. But listen every time your stomach growls and you might be kissing your new eating plan goodbye.
Carefully balance your eating habits with some discipline and healthier baking techniques. Add some exercise, fresh air, better sleeping habits and a more active lifestyle and you are well on your way to getting or maintaining that fabulous figure. Remember that it isn't a matter of what you eat, when you eat, how you eat or how much you eat, but rather a combination of all of those. Make a goal for yourself and stick to that goal, so the calories don't start sticking to your sides!
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