How stress is killing us (and how you can stop it). | Thijs Launspach | ...

People aged 20's & 30's affected with burnout more than other age groups

You may also be surprised at the Body Changes!

Exercise, Nutrition, and Health: Keeping it Simple | Jason Kilderry | TE...

Something to Ponder on National Puzzle Day

Subscribe to blog for updates and learn about new posts.

Learning to Tune in can help Balance our Body & Mind for a Fit & Healthy Life.

Exercise, Physical Activity and Mental Health

 

Exercise and physical activity play a crucial role in both maintaining one's mental health condition and in recovering from a mental illness. Breaking research indicates that exercise actually produces a chemical that stimulates the growth of brain cells, thus allowing for recovery from sever substance abuse disorders. Furthermore, physical activity and mental health recovery coincide in fostering a social network and encouraging self-reflection, both of which are crucial on the path to mental health recovery.

The human mind evolved in an environment which required it to travel over twelve miles daily. And no, that drive to work in the morning does not count...but that would make things easier, no? This evolution was due to survival instincts when humans migrated from the jungles into the flatlands. Humans also developed an adrenaline reaction which both encouraged movement and triggered immediate learning reactions; as Doctor Carl Clark from the Mental Health Center of Denver once stated, when early man saw that saber-tooth tiger charging out of the brambles, the neurons must have been firing pretty fast to teach them to stay away from the bushes next time...that is assuming their get away was fast enough to allow for a next time!

This adrenaline rush encouraging learning has become neutralized by the flow of activities in modern western societies, wherein the normal individual is seemingly on a constant, albeit generally unnoticed, adrenaline rush. Consequently, stress levels have continuously been on the rise, consequently decreasing the rate at which an individual learns when in a compromising situation, thus decreasing mental wellness levels.

Physical activity is a huge aid to mental health in the fact that exercise allows for a stress outlet, thus decreasing day-to-day stress, while creating functional adrenaline for the mind. In reality, physical activity is important for mental health due to its role in creating Brain Derived Neurotropic Factor (BDNF), which is a key factor in the creation of brain cells. The myth of the old days is past; you know the one, where once your brain cells are gone they are gone. Well such is not the case, physical activity and exercise can increase BDNF levels and allow the re-growth of brain cells, consequently making physical activity immensely important for mental illness recovery.

Exercise and mental health further coincide in regards to the alarming statistic that people with mental illnesses, on average, die 20 years sooner than mentally healthy individuals. While there are many factors that go into this involved in substance abuse risk factors, two considerations that one would be remiss to ignore is the fact that those suffering from mental illnesses have a tendency to stagnate and become physically inactive. This has resulted in a large percentage of mental health consumers being considered overweight, which can ultimately result in adult onset diabetes. Diabetes is very dangerous in sedentary individuals who, in a depressant state, care little about taking care of themselves, for such a medical ailment can result in numerous health related issues, some of which can be very serious.

Physical activity and mental illness recovery are highly correlated. In some of the most successful recovery-based treatment facilities one will find strong proponents of mental health consumers engaging in physical activity. These activities also subsidize the development and formation of a support network populated by individuals interested in similar hobbies. Furthermore, exercise can often be a form of active meditation, and as practitioners of Dialectic Behavioral Treatment (DBT) can profess, meditation, including meditation absent any religious connotations (whether it be active or seated), drives self-reflection which is crucial to mental health recovery; for more information on the importance of self-reflection, you can access my article on Spirituality and Hope in Mental Health.

Stay physically active, exercise and mental wellness are highly correlated. Exercise is one of the best ways to prevent the development of serious mental illnesses, and is also one of the most effective treatment plans. Stay active, stay healthy, stay happy.

For more research on mental health, behavioral disorders, substance abuse, psychographics, childhood mental illnesses, childhood resiliency, adolescent mental illnesses, and adult recovery, access MHCD's Research and Evaluation's publication page [http://www.outcomesmhcd.com/pubs/publications.htm].

- Lex Douvasa

Information Systems Researcher and Data Mining Mental Health Researcher

For an open discussion on mental healthcare recovery, what it means for mental healthcare consumers, and what it means for mental healthcare practioners, along with the differences implicitly underlying a recovery based approach, access the Mental Health Recovery Blog.

Stay healthy, stay happy!

Article Source: http://EzineArticles.com/2619737

Lose Weight Quickly and Healthy Lifestyle Choices

For many of us it is difficult to understand the correlation between how to lose weight quickly and healthy lifestyle choices. Most do not even see how important the choices we make affect our weight. Be it over indulgence, lack of exercise, stress eating or just bad eating habits, what we do in our lives dictates our overall weight and health. In this article I will hit on a couple of points that everyone needs to consider if they are looking to lose weight quickly and the healthy lifestyle choices that may be required.

First I like to start out by asking you, "How long did it take you to gain the weight you wish to lose?" Be honest as you are only cheating yourself. Now think about that for a moment. The bad news is weight is easier to GAIN than it is to LOSE it! Sorry... It is a scientific fact. To gain weight, all you need to do is eat more than you need and/or exercise less. Presto! You are overweight. If it were as simple as eating less and exercising more to lose weight wouldn't everyone be doing it? It is almost that simple, at least the science behind losing the weight is but it is not that simple for many of us.

As humans we are self destructive to a point. We know that we can lose weight quickly and healthy lifestyle choices are the way to get there but we still lose interest or the will to continue on the path. Why do we lose interest or the will to continue? In many cases it is a lack of education into what is a healthy lifestyle choice. We all have misconceptions about healthy lifestyle choices and thus sabotage ourselves before we even get started. Many believe it is becoming a vegetarian. Being a vegetarian is a lifestyle choice BUT it is NOT for everyone in fact, unless this is a life path you wish to take, just forget it. Healthy lifestyle choices come down to the simple few points:

1. Making healthy food choices at each meal - Avoid eating at fast food restaurants for every day. Many of the foods you will be ingesting are filled with excess calories, fat and salt and unless you are going to run for an hour after each meal, chances are most of this will be translated into body fat. Eating at one once a week can be maintainable if you make better choices the rest of the week.
2. Exercise a little more frequently - Some of us go to the gym, some play sports and some of us go for a walk. It does not matter what the exercise is what is important is that you are active. No, walking to your car or into your office does not count as being active.
3. Get outside - Explore your neighbourhood, play with your kids or go shopping. It is important to get out of the home as being in the home leads to sitting down in front of the TV and usually falling victim to all the food advertising thus you start snacking on whatever is convenient.

Eat Healthy, Exercise and live a happier, longer life!

Article Source: http://EzineArticles.com/5506318

Dieting Is Not Always The Best Choice For Healthy Weight Loss

When people decide they want to lose weight, they almost invariably go to the weight loss standard - they diet. And while dieting may be the most common course of action, why then is yo-yo dieting so prevalent? Let's look at why so much lost weight is re-found quickly, and what other options exist for successful weight loss.

Before coaching someone in weight loss and healthy weight management, or striving to slim down yourself, it's important to discover the underlying reasons for the excess weight in the first place. After all, it only makes sense that if you don't remove these hurdles from your path, you'll end up right back where you started, or worse.

So whether you're somewhat overweight or truly obese, can you define the reasons for it? Don't use the old blanket excuse of 'more calories consumed than used' - what are the real reasons?

Are you an emotional eater? Do you seek out comfort foods when you're feeling hurt, feeling down or depressed? Is loneliness preying on your mind, causing you to look to the fridge for friendship? When you feel the urge to eat something but know you're not really hungry, try to identify where that urge is coming from. Teach yourself that you don't get satisfaction from unhealthy eating patterns and learn to direct that impulse into something more constructive, like going for a walk or calling a friend.

Is it a lack of exercise that's caused your weight issues? Our bodies have evolved over a million years and are still changing with each new generation, but what hasn't changed is the body's need for regular exercise. Your body has learned to store fat for times with no available nutrition, and to burn off muscle that isn't used regularly, as muscle burns up energy even at rest.

All of which helped earlier generations who fought, hunted and scrounged for their food, but does not fit in a world populated with supermarkets and fast-food drive-throughs. Start going for walks or riding a bike, small daily ways to get 30 minutes of exercise each day - when you see how much better you feel it'll be easy to stay motivated and move toward true fitness.

Another common hurdle is a lack of planning or forethought when you go shopping. Do you think about the meals you want to make and have or serve during the coming week? Do you make a list of the healthy ingredients you need to make those meals? And then, do you stick to buying just those items when you go to the grocery store? Almost no one can claim adherence to that last one, yet in most cases when suppertime rolls around we pick and choose from what's in the house, right? So if it doesn't come home from the store it's not going to end up in your digestive track. Choose wisely when you shop and follow the sage advice to never shop while hungry!

These are just a few of the underlying causes of people overeating and becoming overweight or obese - there are many more like cultural & family traditions, food habits learned as kids, even your own perceived target body image and what you feel it would take to achieve that body image. But the only reason or reasons that matter are the ones standing in YOUR way of maintaining a healthy bodyweight & lifestyle.

Yes, in the long run you'll need to come up with a workable nutrition solution that allows you to lose weight and get rid of unwanted bodyfat while maintaining your strength and energy, but find and fix the underlying issues first so your weight loss success isn't short-term. After all, don't you deserve a happy & healthy life with energy to spare?

Article Source: http://EzineArticles.com/10316950

How stress affects your health

Short, Sweet and to the point:

Exercise - Exercise - Exercise.

Have a Sense of Perspective.

Our Goals & Values.

11 Popular Fitness Myths Debunked! | Jose Antonio, PhD

Clear and concise, watch to the end as Jose explains the key driver to weight Loss.

Of course that's not the only thing to consider, but even coupling it with exercise for toning and were well on the way...

Losing Weight Without Exercising - Is It Possible?

Losing weight without exercising, doesn't that sound too good to be true? You may also think that it is not possible at all. If you want to lose weight you have to work hard, otherwise, you will not lose weight.

This is, of course, true in part. Yet the vast majority comes down to your diet. Because of the nutrition, you receive every day, you take good care of your body or you will become overweight. The right diet in combination with sports is the best way to keep on weight.

Losing weight without exercising

Losing weight consists of two things. 80% consists of healthy food and 20% consists of sports. It is possible to lose weight by eating healthily and not exercising. You cannot lose weight by eating unhealthily and exercising a lot.

Sports like a kettlebell workout, running, sprinting or strength training are super good to train your body. Even without exercising it is possible to lose weight. That is probably a relief if you really don't have time to go to the gym. To stay healthy it is necessary that you exercise for at least 30 minutes every day.

You do this by walking, cycling or swimming every day. Most people can easily complete these in 30 minutes. But, it's good to know that healthy food is the most important part to stay healthy.

What do you eat then?

Now that you know how important healthy food is, you naturally want to know what you are going to eat. Food provides energy, you need this energy to survive. You get energy through carbohydrates, fats, and proteins. All food sources are digested in a different way.

The different nutrients all have a different effect on your fat burning and your weight. Carbohydrates reduce fat burning and ensure that you gain more. Proteins and healthy fats actually increase your fat-burning, so you only burn more fat.

Different types of food

There are different types of carbohydrates that you should avoid as much as possible. Carbohydrates include cereals such as bread, starch, sugars, and alcohol. The carbohydrates that you ingest are converted into sugars in your body. These sugars cause an insulin peak in your blood.

This high insulin peak disrupts the enzyme that controls your fat burning. So carbohydrates ensure that your fat burns badly. No matter how much you exercise, it doesn't matter. To burn body fat it is wise to eat low carbohydrate recipes.

Easy to lose weight without exercising

By choosing the right foods you increase fat burning. Proteins and healthy fats do not cause a high insulin peak, so your body can burn body fat. So eat more meat, fatty fish, nuts, eggs, seeds, natural oils, and vegetables.

If you eat this way, you burn more energy than you consume. This makes it very easy to lose weight. Of course, your digestion also influences the processing of your food.

To make the entire waste process easier, it is good to remember that carbohydrates make you fatter and protein-rich recipes and healthy fats are good for losing weight without exercising.

What do you have to change now?

It is, therefore, necessary to change your diet. If you don't have time to exercise, start in the kitchen. A first tip is to prepare your own meals yourself. In this way, you determine what you eat and which ingredients are used in your meal.

Make your own breakfast such as a smoothie, take a healthy lunch to work and always cook your evening meals yourself. Avoid as many sauces as possible or make them yourself from now on.

No more eating grains and sugars

This is probably one of the biggest challenges you face. We've all gotten used to eating a lot of grains. It is necessary to eat in a different way.

Don't bring any more sugars into your home and avoid your favorite candy. Take other snacks with you and make sure that you are no longer tempted to buy this.

Replace your cookie in the evening with a piece of vegetables or eat a handful of nuts with your coffee. Of course, you no longer add sugar to your coffee or tea either.

Healthy snacking

You may have eaten healthily all day, but every day at four o'clock you are tempted to eat something sweet. These types of sugars are not good to lose weight and you should, therefore, avoid them.

If you know you are always snacking, take a healthy snack with you. A handful of carrots or other fruits are delicious to chew. So eat enough protein, fewer carbohydrates and lots of healthy fats. That will help you lose fat and keep on weight.

If I could show you a way how to lose 5 pounds in 12 days, would get better at using a revolutionary new diet system that not only guarantees to help you lose weight, and promises to help you lose more weight faster than anything else you've ever tried, would you be interested to find out more?

Article Source: http://EzineArticles.com/10215790

9 Strategies to Stop Overeating

Top 7 Ways to Make Fitness a Priority in Your Life

Your Health should be something that you safeguard and cherish. Quite often lack of exercise is one important factor that contributes to declining health. The reality is that exercise is a habit. The best way to cultivate this habit so that it becomes a regular routine in your life is to create commitments that force you to follow through.

In life we can have reasons or results. Which do you have more of?

The marketplace is filled with potions and lotions that promise all kinds of health benefits. Imagine that there was a pill that if you took it regularly it would help alleviate stress, improve your outlook and perspective, extend your life and strengthen your body. Chances are that you would acquire a lifetime supply of this pill. While there is no magic pill the next closest thing is exercise.

The reality is that you cannot achieve optimal health without exercise. Your body has seven channels of elimination to get toxins out of the body. They are the Liver, Lungs, Blood, Skin , Colon, Lymphatic System and Kidneys. All of these vital systems will only function optimally if you move your body and make the blood circulate throughout your body.
To build and strengthen your body, you need to give it the attention it demands and deserves.

Most people dread exercise. They perceive it to be a painful part of a fitness routine. A good fitness routine is not about training for a triathlon. Fitness is all about creating motion in the body and blood so that the body can begin a process that naturally cleanses itself.

Here are the top 7 ways to make fitness a priority in your life:

1. Decide. The word decide is derived from the latin root "decidir" which means to cut off any other possibility from occurring. Make the decision that your long term health is too important to compromise with a list of reasons.

2. Find a friend or family member to increase your level of commitment. There is power in having to follow through because of a commitment you made to a friend or family member.

3. Hire a fitness trainer and pay in advance. The best way for you to create a habit is to pay cold hard cash to an expert that makes you place a value on the decision you have made. If you commit your money to the experience psychologically it will assist you to follow through to the commitment you have made.

4. Enroll in a group class. This can assist you in finding the support to stay motivated.

5. Block off the time in your day planner and plan ahead. Write down your activity as a must-do in your daily planner.

6. Every day write a reminder to yourself about your health and fitness and why they are important. This activity takes a few minutes and is a fantastic way to stay focused and keep fitness on your mind.

7. Sign up for walk-a-thon, 3k run or swim months ahead and commit to achieving a certain time. There are hundreds these events available every year. Once again by committing to participate you are cutting off any other possibility from occurring. You get focused as you prepare for the event and you'll feel a tremendous sense of accomplishment when you have done it.

It all begins with a simple decision. When you make that decision you need a few weeks to ingrain the activity to make it a habit.

I have found these simple techniques to be a fantastic way to make fitness a priority in your life.

Charles Volcolatte is a health and weight loss researcher and writes actively on weight loss information [http://www.skinnyasap.com]. His passion is helping others on Weight Loss issues and shares his knowledge at [http://www.skinnyasap.com] where he works as a staff writer.

Article Source: http://EzineArticles.com/2586718