A Look Inside The Brain During Exercise
There seems to be no end to the benefits of exercise. Humans need to move or else fall victim to what is often referred to as the sitting disease. If the majority of your day is spent sitting, your overall health will suffer, it can lead to weight gain, heart disease and other serious chronic illness as you get older. Lack of movement can lead to heart attack, stroke, and a general loss in quality of life in our senior years.
Everyone agrees that exercise is physically great for the body. However, did you know that exercise also has a wide variety of benefits for the human brain? What exactly happens in our brains when we exercise to have such an impressive effect on our mental health?
What Actually Happens In The Brain During Exercise
Exercise causes our heart pressure to rise, which sends a signal to the brain that the body is under stress. In response, a protein is released into our body called “brain-derived neurotrophic factor” (BDNF). This protein is thought of as a “reset switch” – it repairs memory neurons, making thoughts seem crystal clear after exercising and putting the body at ease.
Simultaneously, endorphins are released into the brain, which are meant to limit the degree of pain and discomfort associated with exercise, even creating a sense of euphoria. Like BDNF, endorphins are released in response to the feeling of “stress” brought on by exercise. The term, “runner’s high” is the coin phrase used to describe the surge of endorphins during exercise that act as a natural anti-depressant.
The same antidepressant-like effect from a “runner’s high” results in a reduction in stress level hormones. Additionally, a study conducted in Stockholm showed that running stimulates cell growth in the hippocampus, which is the portion of the brain responsible for memory and learning.
How Our Mind And Body Are Affected
Together, BDNF and endorphins give us a “happy” feeling after exercise. These are somewhat addictive in nature, which is one reason why some people seem obsessed with exercising, although this “addiction” can be a healthy one.
Besides the short-term high from endorphins and BDNF, exercise also has long-term benefits. Studies show that people are happier and more productive throughout the day when they exercise. A Penn State research study showed that people who had worked out within the previous month were happier and more productive at work compared to those who had not exercised (but not quite to the same degree as those who had worked out earlier that day). People who exercise regularly have much better moods than those who don’t and retain a stronger sense of calmness throughout the day.
Exercise affects the brain on various fronts. Not only does it increase heart rate that pumps more oxygen to the brain, it also facilitates the release of various hormones that provides a nourishing environment for the growth of brain cells.
Research conducted at UCLA showed that working out stimulates the growth of new neuronal connections in a variety of important cortical areas of the brain.
How To Maximize The Benefits
20 Minutes
Based on this information, you might think that professional athletes are the happiest people on the planet. According to research conducted by the Department of Exercise Science at the University of Georgia showed that only 20 minutes of exercise is needed to reach that peak level of productivity, positive mood, and facilitates information processing and memory functions. The key is to turn it into a habit.
Mental And Physical Connection
There is an important mental and physical connection that can increase the benefits of exercise. For example, exercise that integrates different parts of brain activity, such as ballroom dancing that requires rhythm, strategy, coordination and thoughtfulness in movements stimulates cognitive health more than less complex workouts like running or cycling that do not necessarily engage diverse mental abilities.
Adding Exercise To Your Life
Working out in the morning before work or school helps to spike brain activity, prepares you for stresses you may incur during your day, allows for increased retention of new information and learning and equips you to cope with complex situations that may arise.
Start-off easy – even just 5-10 minutes a day – and gradually increase the length and intensity of your workout. Going to a group or class at the gym makes exercising more fun, and it’s a great way to learn new techniques and to meet new fitness minded people.
However, getting motivated to go to the gym regularly can be a challenge, so try different exercises at home and outdoors in your neighborhood, such as jogging, biking, strength training, etc. Variety is the spice of life, and the more you vary your routine the better for your motivation and your body.
There are many apps on your smartphone that can provide you with workout sets for all experience levels and even guide you through the exercises. Furthermore, apps like Map My Fitness and Nike enable you to track your progress, which is a great way to stay motivated as you watch yourself improve.
Final Thoughts
Remember, the health of your mind and body are closely connected, and exercise is one of the best – if not the very best – ways to improve mental and physical health in both the long-term and short-term.
The long-term benefits of exercising regularly are immense – reduced risk of disease, improved mental health, stronger body/muscles, reduced stress, improved digestion, improved blood circulation, and much more.
Even just going on a 20-minute daily walk is immensely better for you than staying sedentary. Find a training partner, set a schedule, do whatever you have to do to get those endorphins and BDNF proteins pumping as often as you can!
6 Simple Ways To Boost Your Heart Health Today
Heart health doesn’t happen by itself and it usually doesn’t happen overnight. There are some decisions you can make today that can start you on a path towards having a healthy heart. Here are six things you can do today to boost your heart health so you don’t fall victim to heart attacks, strokes, or peripheral vascular disease:
1. Look through your pantry.
There are things you can eat that will increase your risk for heart disease, just as there are things you can eat that will reduce your risk of heart disease. Check your pantry for foods that are high in cholesterol, such as meats, high fat dairy products, and certain processed foods. Processed foods are also high in bad fats, such as trans fats, although the US government has made progress in reducing trans fats in the foods you purchase. Look for foods that are high in dietary sugar and replace them with low sugar foods and foods that contain no sugar. Instead of red meat, you can choose fatty fish, which are high in omega 3 fatty acids, which are considered heart healthy. Instead of cakes and cookies, you can satisfy your sweet tooth with whole fruits, which are high in dietary fiber and antioxidants, which have health benefits you can’t get through eating low fiber, high sugar foods.
2. Start an exercise program.
This means getting off the couch and getting out there to do some form of aerobic exercise. Aerobic exercise is particularly good at increasing your heart rate, increasing your respiratory rate, and lowering your blood pressure. You should aim to exercise in an aerobic exercise about 30 minutes per day on most days of the week. Aerobic exercises you can do include brisk walking, running, jogging, using a stair-stepper, bicycling, and swimming. Swimming is especially good for people who want to exercise but cannot tolerate the wear and tear on the joints. You should also consider doing some kind of weight training about two days per week. Weight training tones muscles and increases your basal metabolic rate so that you can burn calories more effectively, even without exercising. You should make exercise a family affair so you can do things as a group and reduce all of your family’s risks of heart disease.
3. Schedule a blood sugar screening.
You can reduce your risk of heart disease by having your blood sugar checked for the presence of diabetes or pre-diabetes. Both conditions can be detected by doing a fasting blood test. Values of blood glucose that are between 100 and 125 on a fasting basis mean you have pre-diabetes and should follow your blood sugars more closely so you don’t develop diabetes mellitus. Fasting blood sugars of 125 or more mean you have diabetes and must do things like lower your blood glucose levels such as eat a low sugar diet, exercise, and take medications to reduce your blood sugar. Diabetes is a risk factor for heart disease but it is a risk factor you can reverse if you follow your doctor’s instructions.
4. Schedule a sleep study.
If you are told that you snore, you may be suffering from sleep apnea, which is a known risk factor for heart disease. When you have sleep apnea, you stop breathing during your sleep and wake up suddenly, gasping for air even though you don’t remember it in the morning. Sleep apnea will raise your blood pressure during the day, not to mention that it makes you tired during the daytime. If you are effectively diagnosed with sleep apnea and undergo treatment (which can mean using continuous positive airway pressure or CPAP, or make steps to reduce your weight), you can lessen your risk for heart disease and can have a better quality of life.
5. Reduce your stress level.
Stress will raise your blood pressure and your heart rate, both things that cause you to have an increased risk of stress on your heart. You can reduce stress by avoiding those things that cause you to be stressed and can learn the art of several stress-reducing practices, including meditation, yoga, tai chi, and qi dong. Some of these practices have more benefit to your body besides reducing stress, such as increasing flexibility, strength, and balance.
6 Schedule a cholesterol check.
Cholesterol in your bloodstream can cause a buildup of cholesterol-containing plaques that increase the risk of blood clots that can cause various types of heart disease. You can lower your cholesterol by eating foods low in cholesterol and saturated fats, or by taking medication that will lower your cholesterol level, keeping heart disease at bay.
5 Healthy Drinks To Add To Your Diet
When people get tired of drinking water, they often choose to drink sodas or other types of unhealthy drinks filled with overwhelming amounts of sugar. Although it’s completely normal to get sick of water from time to time, you should be more careful when you choose to use as a substitute for it.
However, you should be aware that nothing can replace water. It’s without a doubt the healthiest option and is needed by your body in order to function properly. Nevertheless, if you’re looking to add some variety and spice up your waterlogged palette, then you should consider adding these five healthy drinks to your diet.
Orange Juice
Drinking a glass of fresh squeezed orange juice in the morning is the perfect way to start your day. Some people don’t want to put in the effort to prepare orange juice on a regular basis. If you don’t have enough motivation to do so, then at least try to make it when it will be most useful. For example, making it during allergy season is always a good idea, since this drink is known for soothing season allergies, thanks to its quercetin and vitamin C content.
It’s also worth mentioning that because this drink is an excellent source of vitamin C, it can strengthen your immune system and make you less vulnerable to different diseases. If you’re buying orange juice instead of making it yourself, make sure to buy the calcium-fortified version, as that will provide you with more health benefits, such as improved bone health.
Green Tea
The next time you feel like drinking a cup of coffee, try to prepare a cup of green tea. Not only will this provide you with the energy boost that you would seek in a cup of coffee, but it will also provide you with some great health benefits.
Green tea represents a great source of polyphenols and flavonoids, which are natural antioxidants that help protect your cells from various harmful substances. Due to its high antioxidant content, green tea can reduce the risk of serious health problems, such as heart disease and cancer.
Due to the fact that green tea contains fluoride, it can have a positive impact on the health of your teeth. Additionally, the flavonoid content of this drink can improve your bone health.
Pomegranate Juice
Pomegranate juice has become increasingly popular during the last several years. Not only is this drink very tasty and refreshing, but it also offers a lot of different health benefits. Some of the most notable health benefits of pomegranate juice include improved heart health, strengthened immune system, and lower risk of cancer. Consuming this drink on a regular basis can also help you maintain normal blood sugar levels, as well as normal blood pressure levels. If you’re not making your own pomegranate juice, then you should be careful when buying it. Some manufacturers dilute the drink with other liquids or add excess sugar.
Low-Fat Milk
As a child, you were encouraged to drink milk because of its vitamin D and calcium content. However, low-fat milk can be a great drink for grown-ups as well. The low-fat varieties of this drink will provide you with many essential micronutrients.
It will also provide you with all the macronutrients you need (protein, carbohydrates, and fat). Another great thing about low-fat milk is that it will help you feel full for an extended time period, which will surely prevent you from overeating.
Beet Juice
Beet juice is without a doubt one of the healthiest drinks you can consume. However, it often isn’t found in grocery stores, so you will have to make it at home. Some of the most notable health benefits of beet juice include increased stamina, lower blood pressure, and increased blood flow to the brain.
Vitamin Infused Water 101 And How TO Make Your Own
It’s clear, odorless, and tasteless, but life cannot exist without it. Water keeps us alive. It keeps our cells hydrated and plump. It also flushes out toxins to naturally cleanse our insides.
There are times when drinking it gets redundant and boring. Instead of buying vitamin water, flavored sparkling water or sports drinks, why not try to incorporate nature’s good stuff, all in one place, right in your own home?
What is vitamin infused water?
Infused water has the added benefits of drinking good-for-you water, plus the added taste of whatever you chose to add to your water, which can be fruits, vegetables, herbs or spices, or a combination of 2 or 3 things together. All without any added sugar or calories.
You can soak cut pieces of fresh fruit or raw vegetables in a container. Fresh and organic is your best choice. Frozen fruits won’t release as much juice as you’d like, and will more likely to sink to be bottom of your bottle, which also goes for dried fruits. You can also add herbs and spices that are both colorful and fragrant, not to mention all the added health benefits that permeate into your water.
Some fruits contain strong flavors, such as pineapples, lemons and oranges, and can be reused. Just wait until the water is halfway down the bottle, and then add more water.
Here are a few examples:
Fruit
• Citrus
• Berries
• Melons
• Tropical fruits
• Stone fruits
Veggies
• Cucumbers
• Celery
• Peppers
• Carrots
Herbs
• Mint
• Basil
• Cilantro
• Thyme
• Lavender
• Rosemary
• Sage
Spices
• Cinnamon sticks (ground cinnamon won’t saturate into the water, it’ll just float to the top)
• Ginger
How it’s done
1. The first thing you have to do is release the natural oils and flavor in the fruits, veggies, herbs or spices. You can do this by either slightly mashing up fruits and vegetables using a wooden spoon. You can also break up the herbs or spices just a little bit. For citrus fruits, don’t forget to peel it before adding it to the water to avoid having that bitter taste.
2. Then, add filtered water or sparkling water if you prefer. For best results, you can use water at room temperature, or even cold water if you like, just as you long as you don’t’ use boiling water as it will break down the enzymes and nutrients in the added ingredients. Give it a good stir and leave it for at least 3 - 4 hours to get the most taste and color. You can leave it in the fridge, or at room temperature, to do its magic. However, don't leave the added ingredients in the water for more than 24 hours because most will start to decompose. Delicate fruits, such as berries and melons tend to decompose quicker than other types.
3. You can safely store your water in the fridge for up to 4 days.
Benefits
Are there really any added benefits to infused water besides taste and color? Yes! Almost 20% of nutrients in the added ingredients get blended in and absorbed by water.
Therefore, if you add strawberries or lemons, you’re drinking water that’s rich in vitamin C, and if you add basil or mint to your strawberries, you get the added benefits of minerals, such as iron, which helps the body absorb vitamin C, as well as antioxidants.
Other benefits to infused water:
• Protects organs and helps them function well
• Normalizes blood pressure
• Keeps skin soft and younger-looking, helps regulate collagen-production which reduces the appearance of wrinkles and fine lines
• Helps regulate body temperature
• Helps offset dehydration
• Lubricates joints and decreases risk of swelling and inflammations
• Helps keep bowel movements regular and reduces the risk of constipation
• Cleanses the liver
• Transports nutrients and oxygen
• Curbs your hunger and helps you lose weight
• Reduces muscle fatigue
• Boosts focus and concentration abilities and helps you think more clearly
• Helps prevent kidney stones
HEALTH BENEFITS OF ACAI BERRIES
Acai berries grow on acai palm trees and are native to the Amazon Rain forest in South America. The fruit itself resembles a grape. These berries have long been praised for their super food status and ability to help with a variety of health conditions. It has been used for centuries by indigenous tribes and civilizations to treat a multitude of ailments.
One of the main health benefits of acai berries is that they are extremely high in antioxidants. In fact, they are one of the best sources of antioxidants known to humans. Acai berries have 10 times as many antioxidants as grapes and twice as many antioxidants as blueberries. The antioxidants found in these berries have been shown to boost brain function and promote better overall cognitive ability. The numerous phytochemicals found in acai berries also produce antioxidant effects. These phytochemical have been shown to slow and/or reverse aging as well as prevent wrinkles and promote general skin health. Both antioxidants and phytochemicals work together to neutralize free radicals in the body and repair damage done by oxidative stress. If free radicals in the body are not neutralized then oxidative stress levels will increase. Oxidative stress is one of the leading causes of many health conditions such as cancer, heart disease, diabetes and more. Oxidative stress also increases inflammation which is another leading cause of many debilitating health issues. Because acai berries reduce oxidative stress and neutralize these free radicals, overall cellular health is actually improved greatly.
One study showed that the polyphenolic compounds found in acai berries, which help improve cellular function, also work to boost the immune system. In fact, the study showed that the polyphenolic compounds reduced malfunctioning cells by up to 86 percent. It is thought that these compounds work to actually destroy the mutated cells at a molecular level, which stops them from multiplying.
Acai berries also have a powerful detoxifying effect. Because of this, they help the digestive system stay clean and function properly. The high fiber content also helps to promote digestive regularity and helps the body perform at optimum capacity. Fiber also helps you to feel fuller longer, which is why acai berries are often considered a food beneficial to weight loss. The extract made from acai berries is also commonly used as an energy booster. The berries help to increase stamina and combat fatigue/exhaustion.
The antioxidants are also at play here, as the better your cells function, the more energy you tend to have. Acai extract may also help the body to fight against harmful organisms and parasites, though more research on this particular health benefit is needed before any concrete conclusions can be drawn. Acai berries also contain properties that prevent irritation in the lungs. This irritation is generally caused with various levels of respiratory distress and swelling. Many athletes consume acai berries to improve their overall respiratory and cardiovascular function, two crucial components in physical activity.
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