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Exercising for Weight Loss (Sex Health Guru)

Running at the fitness club

Exercising for Weight Loss (Sex Health Guru)

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Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. It is performed for many different reasons. These include strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance and for enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the “diseases of affluence” such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health and helps prevent depression. Childhood obesity is a growing global concern and physical exercise may help decrease the effects of childhood obesity in developed countries.

Types of exercise

Exercises are generally grouped into three types depending on the overall effect they have on the human body:

Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.

Aerobic exercises, such as cycling, swimming, walking, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.

Anaerobic exercises, such as weight training, functional training or sprinting, increase short-term muscle strength.

Categories of physical exercise

Aerobic exercise

Anaerobic exercise

Strength training

Agility training

Sometimes the terms ‘dynamic’ and ‘static’ are used. ‘Dynamic’ exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise).

Exercise benefits

thumb|right|200px|A common [[elliptical trainer|elliptical training machine.]] Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system.

Exercise also reduces levels of cortisol, thereby benefiting health. Cortisol is a stress hormone that builds fat in the abdominal region, making weight loss difficult. Cortisol causes many health problems, both physical and mental.

Frequent and regular aerobic exercise has been shown to help prevent or treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression. Strength training appears to have continuous energy-burning effects that persist for about 24 hours after the training, though they do not offer the same cardiovascular benefits as aerobic exercises do.

Effect on the immune system

Although there have been hundreds of studies on exercise and the immune system, there is little direct evidence on its connection to illness. Epidemiological evidence suggests that moderate exercise appears to have a beneficial effect on the human immune system while extreme exercise appears to impair it, an effect which is modeled in a J curve. Moderate exercise has been associated with a 29% decreased incidence of upper respiratory tract infections (URTI), but studies of marathon runners found that their prolonged high-intensity exercise was associated with an increased risk of an infection, although another study did not find the effect. Immune cell functions are impaired following acute sessions of prolonged, high-intensity exercise, and some studies have found that athletes are at a higher risk for infections. The immune systems of athletes anf nonathletes are generally similar. Athletes may have slightly elevated NK cell count and cytolytic action, but these are unlikely to be clinically significant.

Supplementation with the antioxidants vitamin C and E has been found to decrease the release of interleukin-6 (IL-6), which would be expected to decrease the depression of the immune system. Further, vitamin C supplementation has been associated with lower URTIs in marathon runners. However, the decreased release of IL-6 limits the anti-inflammatory effect of exercse and could limit the positive adaptation effects of exercise.

Biomarkers of inflammation such as C-reactive protein, which are associated with chronic diseases, are reduced in active individuals relative to sedentary individuals, and the positive effects of exercise may be due to its anti-inflammatory effects. The depression in the immune system following acute bouts of exercise may be one of the mechanisms for this anti-inflammatory effect.

Breathing

Active exhalation during physical exercise helps the body to increase its maximum lung capacity. This results in greater efficiency, since the heart has to do less work to oxygenate the muscles, and there is also increased muscular efficiency through greater blood flow. Consciously breathing deeply during aerobic exercise helps this development of the heart and lungs.

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Food For Beautiful Skin – Healthy Food For Beautiful Skin

healthy_skin_food

Food For Beautiful Skin – Healthy Food For Beautiful Skin

The food that goes into your body directly reflects on the outward side of your body as well. Since food is your body’s fuel, whatever you put into it is what you will get out of it. Now, think about that last meal you had. Was it food for beautiful skin? Or, perhaps it was a trip to the local fast food location.

The good news is that you can eat a healthy, well balanced diet and get rewarded with beautiful skin. Of course, there are also plenty of myths out there as well. To help you to learn what is the right thing to eat and what is anything but that, take a look at these tips for healthy skin.

  • Add in a well balanced diet. Yes, you have heard it before but a well balanced diet is essential for beautiful skin. You don’t have to eat raw vegetables and boring foods, but you do need to eat your share of vitamins and nutrients.
  • For wrinkle prevention, you can add some carrots to your diet. If you do not like them, go ahead and grate them up and place them in your salad or even in your tomato sauce. You won’t really taste them but they will get into you. Do the same thing with fresh spinach. Add them to a salad, get the rewards of wrinkle free skin and don’t worry about it.
  • Eating chocolate or greasy French fries does not cause acne! This is a just a myth that is out there. Yet, many people should avoid these foods anyway. To get rid of acne that you have, eat a well balanced diet that is rich in antioxidants. There is no fighting the fact that you may gain some weight with chocolate and French fries, but you will not have acne because of them.
  • Eating broccoli, carrots and milk can help to protect your skin in a number of ways. It will look beautiful and it will also help you to have less risk of diseases on your skin. They can help protect you from UV rays and help to prevent some forms of cancer. Of course, they are just good for your body too!
  • Other foods that are good for your body include: Fish, flaxseed, sweet potatoes, squash, spinach, hazelnuts, almonds and other foods that are rich in Vitamin A.
To have beautiful skin, start with the foods that you eat. You can find a wide range of wonderful recipes that are designed to provide healthy, wonderful foods that will also benefit the way that your skin feels. Take some time to make sure your diet is balanced and you will benefit in the long run.
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Military experiment seeks to predict PTSD

11U.S. Marine Lance Cpl. Greg Rivers, 20, of Sylvester, Ga., waits to take psychological tests at the Marine Corps Air Ground Combat Center in Twentynine Palms, Calif. on Sept. 29, 2009.

Military experiment seeks to predict PTSD

Some Marine and Army units being tested to detect early signs of stress

TWENTYNINE PALMS, Calif. – Two days before shipping off to war, Marine Pfc. Jesse Sheets sat inside a trailer in the Mojave Desert, his gaze fixed on a computer that flashed a rhythmic pulse of contrasting images.

Smiling kids embracing a soldier. A dog sniffing blood oozing from a corpse. Movie star Cameron Diaz posing sideways in a midriff top. Troops cowering for safety during an ambush.

A doctor tracked his stress levels and counted the number of times he blinked. Electrode wires dangled from his left eye and right pinky finger.

Sheets is part of a military experiment to try to predict who’s most at risk for post-traumatic stress disorder. Understanding underlying triggers might help reduce the burden of those who return psychologically wounded — if they can get early help.

PTSD is a crippling condition that can emerge after a terrifying event — car accident, sexual assault, terrorist attack or combat. It’s thought to affect as many as one in five veterans returning from Afghanistan and Iraq.

Military doctors have been mystified as to why certain warfighters exposed to bombings and bloodshed develop paralyzing stress symptoms while others who witness the same trauma shake it off.

Studies on veterans and civilians point to some clues. Childhood abuse, history of mental illness and severity of trauma seem to raise a person’s risk. Having a social net and a coping strategy appear to offer some protection.

However, none of the factors explored so far are reliable predictors.

“Right now, we can’t determine with certainty who will and who won’t develop PTSD,” said Paula Schnurr, deputy executive director of the Department of Veterans Affairs’ National Center for Posttraumatic Stress Disorder. “Perhaps with better measures, we can get closer.”

Earlier this year, a quarterly publication from the national PTSD center found that studies to date have looked at only “a narrow band of the potential risk and resilience predictors” and that more work beyond surveys was needed.

Urgency to detect early signs
New PTSD studies are using technology to try to get at the answer. Select Marine and Army units are undergoing a battery of physical and mental tests before deployment including genetic testing, brain imaging and stress exams. They are followed in war zones and upon return.

There’s an urgency to detect early signs. Since the 2001 terrorist attacks, more than 1.8 million U.S. troops have fought in Afghanistan or Iraq. The Obama administration is weighing whether to increase forces in Afghanistan where violence has escalated in recent months.

Previously called shell shock, combat fatigue and post-Vietnam syndrome, PTSD was officially recognized as a mental disorder in 1980. Sufferers experience flashbacks, nightmares, sudden outbursts and social withdrawal and are sometimes haunted years after the trauma.

The ongoing wars have given scientists fresh opportunities to follow service members.

One autumn morning, a throng of Marines squeezed into a trailer at the Marine Corps Air Ground Combat Center in Southern California before deploying to Afghanistan. They belonged to the 3rd Battalion, 4th Marine Regiment — nicknamed the “Thundering Third.”

“We’re doing this not to make you better prepared to go do what you have to do in Afghanistan. We’re not doing this to make your health any better,” said Dr. William Nash, a retired Navy psychiatrist and study co-investigator. “We’re doing this so that we can learn more about how to protect Marines from stress injuries like PSTD.”

Nash asked how many have heard of PTSD. A half dozen raised their hands.

Who wants PTSD? “Right, nobody,” he answered rhetorically.

The trailer soon buzzed like a factory, with Marines rotating from one test station to another in an assembly line. They donated blood, urine and saliva samples so researchers can search for genetic biomarkers that might play a role.

Groundbreaking research published last year on adult survivors of child abuse suggests that specific variations of a gene increased their chances of developing PTSD. Scientists believe there may be many other gene variants that contribute to PTSD risk.

Marines also underwent a blink test to gauge their startle response and neuropsychological screening. They filled out questionnaires and were interviewed by psychiatrists with a checklist to diagnose PTSD.

The work is funded by the Marine Corps, Veterans Affairs and Navy Medicine. Last year, about 1,000 Marines were recruited before leaving for Iraq.

This latest batch of 673 Marines who were tested during a two-week period in the fall headed to Afghanistan where they’re sure to see more intense fighting. They will be followed up in the field by Navy corpsmen with special “stress first-aid” training to read early signals.

Researchers recently did six-month follow-up testing on some Marines who returned from Iraq. It will take time to analyze the results, said the study’s lead investigator, Dr. Dewleen Baker of the VA San Diego Healthcare System.

Cmdr. Bryan Schumacher, the 1st Marine Division’s top doctor, said the purpose of studying PTSD triggers is not to bar someone from service. If it turns out that something can be done to prevent it, those vulnerable could get special training to reduce their risk, he said.

Similar research is ongoing 1,300 miles away at the University of Texas at Austin where scientists have collected detailed health data from 178 soldiers from nearby Fort Hood who recently came back from Iraq. The base was the scene of a massacre on Nov. 5 when an Army psychiatrist opened fire, killing 13 people and wounding dozens more.

The shooting has not affected the research, which enrolled first-time deployed soldiers. Unlike the Marines, the soldiers filled out monthly questionnaires online while in combat that tracked their experiences such as whether they saw a roadside bomb go off or knew of a wounded buddy.

Before deployment, soldiers submitted a DNA sample, had an MRI scan of their brain and inhaled carbon dioxide as part of a stress reaction test.

Early results suggest soldiers who reacted more strongly to the CO2 test and who were exposed to more stress in the field showed greater PTSD symptoms, said chief researcher Michael Telch, of UT Austin’s Laboratory for the Study of Anxiety Disorders.

The decision to volunteer in the Marine experiment was personal for Lance Cpl. Jaecob Kyllo. His grandfather fought in Korea and Vietnam and two uncles served in Operation Desert Storm. They spoke less afterward and would get irritated easily.

Kyllo said his uncles were diagnosed with PTSD and suspects his grandfather had it too.

“I’ve seen it before and it’s not the most pleasant thing,” said the 20-year-old from Seattle, who previously served in Iraq.

Melvin Carter, a 27-year-old Marine sergeant who had done three tours in Iraq, noticed buddies who were once laid-back turn angry after coming home. The Oakland, Calif., native copes with stress by laughing and cracking jokes.

Navy corpsman Benjamin Reinhardt was recently trained to look for signs of PTSD in 20 Marines attached to a mortar platoon. He likened his job to a school nurse. Marines confide in him about their innermost struggles. He thinks he can spot when someone is not himself.

“I tend to be reasonably observant with people’s personalities. I can see changes,” said the 21-year-old from upstate New York.

He added: “I hope none of us become PTSD casualties.”

Sheets, a 22-year-old private first class from Newark, Del., has never seen combat before. Before joining the Marines, Sheets dabbled with college and was working a dead-end job hauling trash.

He enlisted after being inspired by a sermon from his pastor. While in infantry school, he met a sergeant who suffered from PTSD. He’s not exactly sure what it is, but has heard horror stories.

“A guy comes home from war and he’s freaking out. He’s beating his wife. He’s drinking. He’s doing everything he can. He’ll go off and he’ll hate the Marine Corps,” Sheets said. “And it’s just like, OK, is that going to be me when I come home?”

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