Health, Aging & Fitness

Menopause Around the World

Menopause Around The World
http://menopausehealthmatters.com/2016/05/menopause-around-the-world/
Anne Wray has written a very interesting post about menopause around the world. All females born into the world will go through the experience of menopause, provided they live to that age. Just like starting a first period or the development of breasts, the menopause is another inevitable life stage. Considering that almost half the world’s population experiences it and it occurs for the same biological reason, one could be excused for thinking that the experience is the same for all women. click here to read article.


New Study Takes A Look At Cigarette Smoking, Passive Smoke And Fertility, Menopause

Photo obtained from http://www.express.co.uk/life-style/health/425087/Relax-you-re-not-middle-aged-until-53

We know that cigarette smoking and passive smoke can have many negative impacts on the body, but a new study from the University of Buffalo takes a look at something that most scientists would not even think about: women who smoke cigarettes or have had high exposure to secondhand smoke, have a greater risk of infertility. Click here to read this article.



5 Reasons Why Some Women Go Through Early Menopause


young-woman-side-view-silhouette
Photo obtained from http://time.com/4140463/menopause-early/

Maybe you wake up at night drenched in sweat, or you’re struggling to concentrate, or your period has been MIA. These symptoms are enough to freak any woman out, even when she’s at the right age for menopause, the natural transition to infertility that most women experience around 50. But when these symptoms begin in your 30s, they can be downright scary. 

Click here to read more about this article published in Time.



Get a better night's sleep with this one weird tip


Photo obtained from http://www.cbc.ca/radio/spark/296-sleep-secrets-drone-danger-and-more-1.3265562/get-a-better-night-s-sleep-with-this-one-weird-tip-1.3270834

Does it take you longer than 15–20 minutes to fall asleep? Do you wake up in the middle of the night? Do you feel sleepy in the afternoon, craving a caffeine fix?

According to sleep researcher Dr. Brandy Roane, these are all signs that you're not getting enough quality sleep, and your gadgets may be a big part of the problem. Click here to read more about it.




4 Strategies to Increase Your Cycling Power

photo obtained from http://www.mapmyrun.com/blog/4-strategies-to-increase-your-cycling-power-4293/


Cycling is a simple sport. Those who push down harder go faster. Figuring out how you can push down harder, for long enough to finish your goal event, is not as simple. While pedaling is mainly accomplished by your large leg muscles, the quads, glutes and hamstrings, the ability to generate force while seated and standing on the bike requires total body strength and coordination.

These 4 approaches to building your on-bike power will help you isolate and strengthen your weakest link, and add variety to your training routine. 


Click here to read more about these 4 strategies.



Ward Off Injury with This 5-Minute Foam Rolling Routine



http://www.mapmyrun.com/blog/ward-off-injury-with-this-5-minute-foam-rolling-routine-4299/

A study published in the journal Medicine & Science in Sports and Exercise had 20 men split into 2 groups. One did a tough squat regimen followed by a foam-rolling routine to target the muscles used in the squat exercises, and the other group did only the squat routine. After 5 sessions of these protocols, researchers discovered that the group that used foam rollers after the squat session experienced reduced muscle soreness, increased range of motion in the quads and improved vertical leap performance.


Click here to read the rest of this article.









'Memory region' of brain also involved in conflict resolution

Photo obtained from http://www.sciencedaily.com/releases/2015/08/150820134704.htm

The hippocampus in the brain's temporal lobe is responsible for more than just long-term memory. Researchers have for the first time demonstrated that it is also involved in quick and successful conflict resolution. The team headed by Prof Dr Nikolai Axmacher from the Ruhr-Universit├Ąt Bochum (RUB), together with colleagues from the University Hospital of Bonn as well as in Aachen and Birmingham, reported in the journal Current Biology.


Click here for more information.



Omega 3 Supplements Do Not Slow Cognitive Decline, Study Reports


Photo obtained from http://neurosciencenews.com/cognitive-decline-omega-3-2499/
While some research suggests that a diet high in omega-3 fatty acids can protect brain health, a large clinical trial by researchers at the National Institutes of Health found that omega-3 supplements did not slow cognitive decline in older persons. With 4,000 patients followed over a five-year period, the study is one of the largest and longest of its kind. It was published today in the Journal of the American Medical Association.

Click here for more information.




What Day is it? Why it’s Hard to Keep Track of Days of the Week


Photo obtained from http://neurosciencenews.com/mental-representations-week-days-2478/


Mondays really do make us blue, Fridays are the happiest day of the working week and ‘dull’ midweek days are easily muddled up – and it’s all due to how the artificial seven-day cycle we live by shapes the way we think, new research has shown.


Psychologists from the universities of Lincoln, York and Hertfordshire created an experiment to test how our mental representations of days of the week are constructed and what effect this has on our perceptions of time.

They asked participants which words they most strongly associated with different days. They found that Monday and Fridays have a higher number of mental representations attached to them than their midweek counterparts – giving them stronger identities than Tuesdays, Wednesdays and Thursdays. Conversely, these non-descript mid-week days carry less meaning, making them more easily confused with each other.


Click here to read more about it.



Physical Activity Improves Mental Flexibility in Older Adults

Photo obtained from http://neurosciencenews.com/physical-activity-mental-flexibility-aging-2490/

One day soon, doctors may determine how physically active you are simply by imaging your brain. Physically fit people tend to have larger brain volumes and more intact white matter than their less-fit peers. Now a new study reveals that older adults who regularly engage in moderate to vigorous physical activity have more variable brain activity at rest than those who don’t. This variability is associated with better cognitive performance, researchers say.

Click here to read more about.



Get a Natural Holiday Energy Boost

Photo obtained from: http://www.usmagazine.com/celebrities/jillian-michaels



The holiday season brings a lot of cheer - with a major side of stress. Need some extra energy to get through it all? Here are Jillian Michaels' best tips to keep you powering through work parties, family gatherings, and last-minute shopping.



  1. Drink the Right Kind of Caffeine -- It's so common, in fact, almost cliche, how often people instinctively hit up their local coffee shop or brew a pot of coffee when their energy is low. In fact, more than half of us drink three to four cups of coffee every day. It's time to put the coffee pot down though. When caffeine is abused, it damages your metabolism and hormone balance.
Click here for the other tips.


The 3 WORST Mistakes You Must AVOID If You Want to Slow The Aging Process

Photo obtained from: http://www.maxworkouts.com/lp/3-worst-exercises-that-cause-aging-p1/adv?utm_source=taboola&utm_medium=cpc&utm_content=134-mw-antiaging-CA&utm_campaign=mw-antiaging-CA&utm_source=taboola&utm_medium=cpc









According to science, there’s a difference between chronological age and biological age, which means you can be 50 years old and literally have a body of a 40 year old. I’m sure you’ve met someone that not only looks 10 years younger, but has boundless energy and stamina. That being said, I’m sure you’ve seen the exact opposite as well, someone that looks and acts much too OLD for their actual age.

So what’s the deal? Is it genetics? I know it sounds like the most reasonable answer. But genetics have very little to do with how fast or slow you age. Believe it or not, YOU have way more control over the aging process than you think.

Seriously, it’s not science fiction… you CAN slow your aging process, BUT only if you know what to do.

...And I’m not talking about having to take anti-aging pills or hormone supplements. Nope. This is much safer and more effective. It’s something you can do on your own.

There are countless men and women who have cracked the code on aging and have literally slowed down their biological clock to a crawl. And I’ll show you all the effective anti-aging tips and tricks in just a minute, but first let’s look at what happens as you age…

  1. Your metabolism slows down to a snail’s pace as you age. This makes burning fat and losing weight next to impossible.
Click here to read the rest of this article.


10 Exercises You Can Do on a Plane



Photo taken from http://blog.jonahkessel.com/tag/plane/




Alcohol and marking your territory are a couple of ways to get through a flight these days but there's a better way to stay comfortable and sane at the same time - Exercise. It may seem impossible to workout on a plane, but there are some discreet moves you can do to keep the blood circulating and your stress levels in check. Click here to read the rest of this article.



5 Ways to Treat Chronic Pain

http://www.scientificamerican.com/article/5-ways-to-treat-chronic-pain/

More than 1.5 billion people around the world suffer from chronic aches and pains. Often these discomforts are felt daily, and their effects can be debilitating.

Unlike the agony associated with a specific injury or illness, chronic pain often persists regardless of any evident damage to the body. The underlying cause can be mysterious — and treatment is therefore challenging. Fortunately several approaches to chronic pain management may bring some relief.

Click here to read the rest of this article published in Scientific America.


Simple Beauty Tricks that are Guaranteed to Make you Look Years Younger

Photo taken from http://glow.shoppersdrugmart.ca/articles/simple-beauty-tricks-that-are-guaranteed-to-make-you-look-years-younger#/gallery/beauty-products-to-help-look-younger-0.jpg
When it comes to covering up signs of aging with makeup, what you wear is just as important as how you wear it. You might not have thought of these simple beauty tricks, but they totally make sense and will help you cover up fine lines and wrinkles for a flawless finish. Click here to read this article.


How Women Really Feel About Their Bodies

This chart summarizes a study regarding women and their bodies performed by Oprah's researchers. They interviewed over 4000 of their readers and asked several questions. The numbers are very interesting and reflect relatively well what most women think about their bodies.  It's a little sad, but I think that it's true that we (women) are generally unhappy with our body. 

infographic

Click here to visit the site from this image. 

I’m Finally Thin — But Is Living In A Crazymaking Food Prison Really Worth It?

This article was published in "wbur's Common Health Reform and Reality" and it really deserves to be read. It certainly made me think about women, especially how far "we" sometimes can go to look thin. It really becomes unhealthy. Here are some quotes from the article that I found very interesting.

"Other moms tell me I look great. I can consider bikinis. I appear far younger than my actual age and, with a perky, teen-sounding BMI of 19.9, I fit in my daughter’s Forever 21 tops. But peek inside my brain: it’s alarming..."

 "I spend an inordinate, and frankly embarrassing amount of time thinking about food, planning meals and strategizing about how to control my weight. It’s on my mind pretty much every waking hour of every day and the details are painfully banal: how many pumpkin seeds in my nonfat yogurt; will a green smoothie pack on an extra ounce or two; can I eat dinner early so my weight the next morning will be optimally low?"



If you want to read this article click here.

Living Healthy in Your 40s

"Whether you're fresh out of college or funding Junior's tuition, the moment to launch your lifetime fitness plan is now. Then simply adjust your total-body workouts throughout the years to give your muscles, bones, and heart what they need to keep working well enough to keep up with you. Click here to read more about this article from the Women's Health Magazine.


Ultimate Recipes for Homemade Hair Masks


If you are concern with your hair and want to use natural remedies to deal with issues such as dryness, thinning or dullness, I highly recommend you read this article (click here) which presents 15 great recipes to revitalize and nourish your hair.

The anti-ageing cream that's made from red wine: Antioxidant found in grape skins can reduce wrinkles and lines

Resveratrol is an antioxidant found in grape skins, giving the wine its colour – can reduce wrinkles and halt the onset of time, say scientists.  For the first time in the UK, high doses of the substance have been combined with other vitamins and minerals to create an effective anti-ageing moisturizing cream. Click here to read this article from Daily Mail.


Ultimate Walking Method: walk this way and lose 10 pounds in 4 weeks!

This is a great article about walking. It shows how walking can help you lose up to 10 pounds in 4 weeks! In addition, walking may also help with various medical conditions and diseases such as cancer, diabetes, high cholesterol, etc. 

The NHS scheme Live Well recommends that ideally we all walk 10,000 steps a day (i.e., 5 miles or 8 km), which burns up to 450 calories. However, most people walk only ~4,000 steps per day (i.e., 2 miles or 3.2 km).  The science behind walking as well as a method to improve your walking endurance (so, you can really lose weight while walking!) is discussed in this article. Click here to read it.


6 Great Tips to Achieve Long Healthy Hair


Patience is key to achieving long healthy hair. Some can grow out their hair faster than others due to genetics and other factors. Having a hair routine in place using these tips will help you achieve this. 



Here are 6 great tips to achieve long healthy hair.  Click here to read this post.




Weight management program also reduces depression among black women


An intervention program aimed at helping obese women maintain their weight without adding pounds also significantly reduced depression in nearly half the participants, according to a new study.



Reference: RAP1 Protects from Obesity through Its Extratelomeric Role Regulating Gene Expression

"Interventions that focus on maintaining your weight, not just losing weight, may have more widespread effects," said lead author Dori Steinberg, a research scholar with the Duke Digital Health Science Center. "It is exciting that we improved depression among a population that is severely socioeconomically disadvantaged and has limited access to depression treatment. The reductions we saw in depression are comparable to what is seen with traditional approaches like counseling or medication treatment."

Click here to read more about this study.



Benefits of Avocados



Well, if you haven't, you don't know what you are missing. It's a great fruit. According to recent studies, the absorption of two key carotenoid antioxidants—lycopene and beta-carotene—increases significantly when fresh avocado (or avocado oil) is added to an otherwise avocado-free salad. For instance, one cup of fresh avocado added to a salad of romaine lettuce, spinach, and carrots increased absorption of carotenoids from this salad between 200-400%.

The Method Used to Peel Avocados Can Make A Difference 

 Research has shown that the greatest concentration of carotenoids in avocado occurs in the dark green flesh that lies just beneath the skin. You don't want to slice into that dark green portion any more than necessary when you are peeling an avocado. For this reason, the best method is what the California Avocado Commission has called the "nick and peel" method.

In the "nick and peel" method, you actually end up peeling the avocado with your hands in the same way that you would peel a banana. First, you need to cut into the avocado lengthwise, producing two long avocado halves that are still connected in the middle by the seed. Next you take hold of both halves and twist them in opposite directions until they naturally separate.

Second,  remove the seed and cut each of the halves lengthwise to produce long quartered sections of the avocado. You can use your thumb and index finger to grip the edge of the skin on each quarter and peel it off, just as you would do with a banana skin. The final result is a peeled avocado that contains most of that dark green outermost flesh so rich in carotenoid antioxidants!



Health and Fitness Tips for Busy Moms



It's usually difficult to set aside time for yourself when you are meeting the needs of your family and the demands your job. But eating well and exercising will benefit everyone around you.

One of the largest hurdles busy moms have to jump is finding the time to exercise. "I always say that when you have kids, you have to rethink what your workout looks like," advises Erin Whitehead of Fit Bottomed Mamas. Though many moms would like to continue their hour-long workouts at the local gym, having kids can make that option unfeasible. That's when creativity comes into play. 

This is an extract of an excellent article, that I really enjoyed read. Click here to read the article.



50 Ways to Cut 500 Calories A Day



According to most experts, the most basic way to lose weight is to slash calories. That’s Diet 101. But how many do you really have to cut or burn to see results?  It’s simple: You can drop a pound a week by trimming 500 calories each (Calories burned are based on a 150-pound woman). 


This article suggests 50 easy activities/tweaks to lose weight in no time.

1. Shake your groove thing. Dance for just two hours and torch 500 calories. (A little air guitar will burn a few extra calories, too).


Click here to get the other 49 tips.




Stress, the Immune System, and Your Spleen


Research uncovers a clue that could yield new approaches to coping with anxiety and mood disorders.

Last summer researchers at Ohio State University, led by John Sheridan, professor of oral biology and associate director of Ohio State’s Institute for Behavioral Medicine Research (IBMR), stumbled upon some interesting data: In the presence of prolonged stress, the brain (in a process that confirms two-way communication between the brain and the rest of the body) calls up cells from the immune system.

Click here to read this article.




Great Breakfast Ideas to Be Eaten On-The-Go

"Breakfast Like A King, Lunch Like A Prince And Dine Like A Pauper"

http://www.shakeupyourwakeup.com/content/why-breakfast-important-1

It's a well known phrase, but do you follow it?

During a busy morning, it's easy to let breakfast fall low in your list of priorities, but taking just a few minutes to have something to eat can really make a difference to your day. If you don't have time to eat before leaving the house, this article provides lots of breakfast ideas that can be eaten on-the-go or when you get to work.


Click here to read this article.



Soy-rich Diet Before Menopause Could Benefit Heart Health



photo taken from http://tinyurl.com/lhz3jhb


In the US, heart disease is the leading cause of death in women. In 2009, the condition accounted for 1 in 4 female deaths. 

According to Medical News Today, a new study conducted by researchers from the Wake Forest School of Medicine in Winston-Salem found that if women adopt a diet rich in soy - particularly before going through menopause - it could benefit heart health.

Soy is definitely one of the most controversial foods in the world. Depending on who you ask, it is either a wonderful superfood or a hormone disrupting poison. 
Click here to read more about this study.



Couch to Jogging 5K

If you are considering taking up jogging as an activity, you may find the hardest thing is taking the first step. But there are so many reasons why getting off the couch and into your training shoes is a great thing to do.


The first reason is all about health. The benefits of regular exercise are well-documented but at the most basic level we are talking about weight management and its associated benefits. Jogging for 30-40 minutes, three times a week, will help a person shed pounds and replace fat with toned muscle. Not only will this make you feel much better in yourself, it will also make you feel much better about yourself. Click here to read the rest of this article.



Vegan Diet: Advantages to a Diet Free of Meat, Dairy and Eggs


Photo obtained from http://glow.shoppersdrugmart.ca/articles/vegan-diet-advantages-to-a-diet-free-of-meat-dairy-and-eggs
A study in The American Journal of Clinical Nutrition found that vegans tend to be slimmer, and have lower serum cholesterol and blood pressure, than vegetarians (who are generally better off in those departments than meat eaters). However, it also found that they are at an increased risk for nutritional deficiencies of micronutrients such as vitamin B12, vitamin D, iron, zinc, calcium and omega-3 fatty acids.  Click here to read this article.



Too Busy or ADD?


It might be your situation...or it might be your brain. While a trained professional is the only one who can tell you for sure, here are some questions suggested by Corrie Pikul from the Oprah.com to get you thinking about this issue.  
1. Was your brother always referred to as "the naughty one"?

2. Are you utterly dependent on time-management apps and tricks?

3. When you were pregnant, did you find that you felt, paradoxically,more focused, attentive, emotionally rational and organized than usual?

4. Are you chronically late—for the same reasons?

5. Have you ever given a presentation wearing your bathing suit as underwear?

6. Are you an active member of a new-parent support group?

7. Were you a good student through high school but then totally lost it in college?

CLICK HERE to read the rest of this article and the reasons why these questions can help you think about this issue.
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