July 29th, 2008 by Nina Thompson, ARNP
American Heart Association recommendations for 30 minutes of exercise five days a week won’t be enough to sustain weight loss, say Mayo Clinic Researchers. To maintain a 10% body weight loss over two years, women needed the equivalent of 55 minutes of activity five days a week, in a recent study. This level of activity was in addition to cutting calories.
Regular exercise truly is the fountain of youth. If you’re not exercising regularly, you’re definitely missing the boat. There are at least 18 essential reasons to exercise regularly:
- Strengthen muscles
- Burn fat and lose weight
- Increase endurance
- Increase energy
- Improve quality of sleep
- Improve blood cholesterol & triglyceride levels
- Strengthen the heart
- Improve hypertension
- Lower blood sugar
- Improve immune function
- Lower the risk of breast cancer
- Ward off viruses & other common illnesses
- Decrease pain from arthritis
- Improve balance and help prevent falls in the elderly
- Help relieve symptoms of depression
- Promote a sense of well-being
- Improve self image and self-esteem.
- Diminish facial wrinkles
If you’re not exercising, it’s never too late to start, but getting started in an exercise program is the hardest part. Here are some important tips
via MedPage Today, July 2008
June 24th, 2008 by Nina Thompson, ARNP
New research is underway to answer the question whether exercise can prevent addiction to drugs or alcohol. There has been mounting evidence to suggest that regular physical activity might spur natural changes in the brain powerful enough to fight against the devastating addictions of alcohol and drugs.
Alcoholism, also known as alcohol dependence, is a disease that includes the following four symptoms, according to the Nat’l Institute of Alcohol Abuse and Alcoholism:
- Craving–A strong need, or urge, to drink.
- Loss of control–Not being able to stop drinking once drinking has begun.
- Physical dependence–Withdrawal symptoms, such as nausea, sweating, shakiness, and anxiety after stopping drinking.
- Tolerance–The need to drink greater amounts of alcohol to get “high.”
Answering the following four questions can help you find out if you or a loved one has a drinking problem:
- Have you ever felt you should cut down on your drinking?
- Have people annoyed you by criticizing your drinking?
- Have you ever felt bad or guilty about your drinking?
- Have you ever had a drink first thing in the morning to steady your nerves or to get rid of a hangover?
One “yes” answer suggests a possible alcohol problem. More than one “yes” answer means it is highly likely that a problem exists. If you think that you or someone you know might have an alcohol problem, it is important to see a doctor or other health care provider right away. They can help you determine if a drinking problem exists and plan the best course of action.
via Nat’l Institute of Alcohol Abuse and Alcoholism, “Facts for the General Public”
via Bay Area Medical Information, Drug Abuse Resources for U.S. and Pinellas Co., FL
via Bay Area Medical Information, Alcohol Abuse Resources for U.S. and Pinellas Co., FL
May 15th, 2008 by Nina Thompson, ARNP
There has been mounting evidence that regular exercise is associated with a lower incidence of breast cancer. A recent study performed by the Fred Hutchinson Cancer Research Center in Seattle supported these findings and found that exercise had the greatest effect on women between the ages of 12 to 22. The amount of activity required to achieve the greatest reduction, 23 percent, was equivalent to 3.25 hours per week of running, or 13 hours per week of walking.
via Journal of the National Cancer Institute, May 21, 2008
