100313 Weight gain and lack of sleep

Is your weight gain caused by a lack of sleep?

The lack of sleep and its relationship to gaining weight has been the subject of a great deal of research in recent years. In a study published in the American Journal of clinical nutrition, researchers believe they have found an explanation to this question. They used MRI scans on individuals who slept four hours a night for six nights in a row.

After completing the MRI, these people were shown pictures of food. During the viewing, the areas of the brain that responded to pleasurable activities increase to a greater degree than when they slept nine hours.

The scientists believe that this increased brain activity leads to a high potential of overeating.

Other researchers discovered that a lack of sleep might cause weight gain because it affects the appetite hormones within the body.

080313 Strengthen your leg muscles and avoid potential knee pain-part two

Strengthen your leg muscles and avoid potential knee pain-part two

Dr. Michael J Bronson M.D., the chief of joint replacement surgery at Mount Sinai, is quick to add that not all knee pain in middle-aged to older adults results from osteoarthritis. Pain may result from ligament and tendon injuries or other forms of arthritis, such as gout, along with other diseases such as fibromyalgia.

Since the origins of the pain may be varied, it is best to get an evaluation from your physician as to the specific causes of your knee pain.

Three strength-training exercises that will increase the strength of your thighs include

1. a seated quad set and vastus medialis obliquus stretch,
2. a quad stretch and
3. Chair squat.

The first exercise, seated quad set, is done while sitting in a chair. Start out with your feet flat on the floor and raise one leg straight out in front. Keep your toes pointed toward the ceiling and outward. Hold this static contraction for 5 to 10 seconds. After holding this position for 5 to 10 seconds, straighten your foot out and then lower back to the floor. Do this exercise 10 to 15 times on each leg several times a day.

Exercise number two, the quad stretch, also done a sitting position begins in the same position as a seated quad set. However, instead of raising the leg, you will take one leg and cross it behind the other until the top part of this foot is behind the calf of the other leg. From this position, start gently pressing forward on the other leg as if trying to straighten it out. In order to prevent this from happening you must push back with the bent leg as hard as possible for 5 to 10 seconds. After this time has elapsed slowly lift the top leg straight out, then slowly lower it back to the floor. Repeat this exercise 10 to 15 times several times a day.

Exercise number three is the chair squat. Start with a chair secured against the wall so it won’t move or fall over backwards when you sit it. While sitting in the chair cross your arms across your chest and then stand up. Putting your arms across your chest like this prevents you from pushing on your thighs to stand up, which negates the benefits of the exercise. Do as many of these as you can in one minute. As in the previous two exercises, do this multiple times a day. Gradually add more repetitions during the 60 seconds of exercise.

060313 Strengthen your leg muscles and avoid potential knee pain-part one

Strengthen your leg muscles and avoid potential knee pain-part one

Keeping the muscles of your lower torso strong will do a number of things to improve your health. The most important reason to have strong powerful legs is help prevent falls. In addition to the prevention of falls, the ability to maintain your mobility as you age will play an increasingly important role in your quality of life.

Many of our older citizens are beginning to find they have osteoarthritis, a painful condition brought on by the deterioration of the knee joints. This wear and tear on the joints may be the result of participating in high-impact sports throughout their earlier years. Moreover, being obese exacerbates osteoarthritis in the knee joint. There are different options to control the pain and discomfort in your knee joint.

Probably one of the most drastic will be the total knee replacement (TKA), normally performed when all else has failed to address the pain. However, before it gets to this point, certain life changes can make a difference and prolong making the decision to have your knee replaced.

One of the most effective of these changes involves cutting back on your calories and reducing your bodyweight. Logically speaking, lesser weight pounding on the joint is going to decrease the pain.

Another option is to change your methods of exercise. If you have engaged in high-impact activities involving twisting, and high load turning on the knee joint such as tennis, running, racquetball now may be the time to reconsider these activities. This is going to be a major mental disruption in how you view exercise. Nevertheless, at some point, the pain is going to make you change your mind about continuing with what you have been doing.

Some of the recommended activities, which are passive to low impact, are practicing yoga, walking or swimming. If you happen to not only suffer from knee pain but also have osteoporosis, then none of the suggestions previously mentioned will help make your bones stronger.

050313 Slow jogs better than faster longer ones

Slow jogs better than faster longer ones

A study conducted by researchers at Ochsner Medical Center, in New Orleans, presented at the American College of Sports Medicine in San Francisco found that running slower and less may be of greater benefit than running longer and faster.

The study involved 56,696 people. The findings suggest that those who jog for twenty miles or less, at a pace of ten to eleven minutes a mile, have a tendency to live longer than those who run longer at a pace faster than seven minutes a mile.

The research behind cardiovascular health activity shows that most of the health paybacks of the activity happen within the first thirty-five to forty minutes. Any time after this initial thirty-five to forty minutes burns more calories and improves sports performance.

However, the long-term results may be negative changes to their hearts.

The good part of the findings strongly indicate that anyone who is jogging, even a little, lower their risk of dying nineteen percent within a given frame of time than those who are not jogging. It may be time to get off the dime and start hitting the road.

020313 Insulin resistance and its relationship to raising the triglycerides levels in your body

Insulin resistance and its relationship to raising the triglycerides [1] levels in your body

Insulin resistance leads to an overload on the pancreas by causing it to steadily make more insulin in an effort to meet the body’s demand for lower blood sugar levels. If the individual is not losing weight, is not exercising and the blood sugar continues to rise up to one hundred and twenty-five then diabetes is the outcome.

Insulin does more than simply move glucose into the cells. It also has a role in storing free fatty acids in the fat cells. If the insulin is able to do its job, the fat will stay in the fat cells until needed as fuel for the muscles during exertion. However, if you have insulin resistance, the fat in these cells does not stay contained. Instead, these free fatty acids come out into the blood stream and into the liver where they are turned into triglycerides.

Triglycerides are found in our blood stream and are the predominant fats found in the food we eat. Even though they are fats, a person eating a high level of carbohydrates, such as sugars and high fructose corn syrup, will find an elevated level of triglycerides in their blood stream.

The solution in this instance is to cut back on sugars, high fructose corn syrup and get more exercise. By taking these two steps, a person’s waistline will begin to shrink, which according to research is the most important cause of the metabolic syndrome. Big waists bring with them high triglycerides.

The triglycerides are a tool used by the medical profession to measure the metabolic health of the body. High triglycerides are a sign the metabolism is disturbed and not in homeostasis [2]. This big waistline, which maintains an unhealthy inflammatory status, is referred to as a hypertriglyceridemic waist.

The high triglycerides numbers from the blood tests are telling you to choose your foods more carefully, lose weight and exercise more.