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Fitness Tip#300 - January 25, 2013

Friday, January 25, 2013

Can Exercise Help Treat Depression?

If you suffer from depression, your doctor may prescribe one or more treatments, generally medication and psychotherapy. Medication comes with a host of unpleasant side effects and is not a permanent cure for depression, although it may help alleviate your symptoms. Although it's not a substitute for conventional medical treatment, exercise may provide similar benefits to psychotherapy and medication therapy.

While everyone experiences different symptoms, some common symptoms of these disorders include an overall feeling of sadness, worthlessness, being frequently tearful, a lack of interest in activities you previously enjoyed, appetite and sleep changes and irritability.

Depression is considered to have several possible causes. One theory is that depression occurs due to an imbalance in certain mood-regulating chemicals in your brain. Conventional medical treatments for depression typically involve antidepressant medications that work to regulate the amount of these neurotransmitters, namely serotonin, norepinephrine and/or dopamine, in your brain. Other possible factors include early childhood trauma, social, psychological and environmental issues or genetics. In many cases, psychotherapy is recommended to help uncover underlying or unresolved issues that may be causing the depression. Alternative treatments that may help include biofeedback, herbs, acupuncture, massage therapy, tai chi and yoga.

How Exercise Can Help
Regular physical activity promotes the production of the same mood-regulating neurotransmitters that are also increased by antidepressant medications. Additionally, exercise reduces certain immune system chemicals that can make depression worse. Exercise tends to increase your sense of self-esteem, promotes a positive mood and encourages restful sleep. Furthermore, some types of exercise involve social interaction, such as team sports or going to a gym. This can decrease the feelings of social isolation that are common to many depressed people.

Types of Exercise
The type of exercise is not as important as the frequency and duration of the exercise. Depression symptoms can be dramatically reduced by engaging in physical activity for at least 30 minutes a day, three to five days a week. However, doing smaller amounts of activity can also help, especially if you perform high-intensity exercises like running or biking. The most important thing to consider when choosing an exercise program is to pick something you think you'd enjoy, because you'll be more likely to want to stick with it.

Have a great weekend!

Next week it is time for me to "DIG DEEPER"! My last weekend to rest with a workout emoticon


  Member Comments About This Blog Post:

RUN4FOOD 1/25/2013 8:39PM

    I know I feel much better when I run and especially when I run with other people.

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LTMURPHY7 1/25/2013 2:59PM


Thanks for the onfo

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COOP9002 1/25/2013 12:38PM

    Thanks for sharing.

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Fitness Tip#299 - January 24, 2013

Thursday, January 24, 2013

What Are the Causes of Thyroid Problems?

Hormones that are created in the thyroid gland help regulate the rate at which the body burns fuel. Thyroid gland dysfunction can cause either overproduction or underproduction of thyroxine, triiodothyronine, or calcitonin, three hormones that the gland produces. An imbalance in thyroid hormones can result in a slowing or speeding of metabolism. Increases in thyroid hormone cause the heart rate to accelerate, with nervousness and insomnia frequently reported. Slowed heart rate and fatigue are often experienced in cases where thyroid hormone levels are decreased.

Autoimmune Disorders
Autoimmune disorders occur when your immune system mistakenly mounts an unwarranted defensive attack against something it has deemed to be a threat. In certain diseases, such as Graves’ disease and Hashimoto’s disease, the healthy cells of the thyroid gland are targeted for attack by the immune system.
Benign and cancerous tumors can cause problems in the thyroid gland. The University of Maryland Medical Center says benign tumors such as adenomas can secrete large amounts of thyroid hormone that cause hyperthyroidism.

Too Much Iodine
The thyroid gland needs iodine in order to manufacture hormones. When you consume too much iodine, you can get hyperthyroidism. Merck lists expectorants and X-ray contrast agents as possible sources of excess iodine.

Pituitary Disorders
Disorders of the pituitary gland are an additional, but rare, cause of hyperthyroidism. The pituitary gland is the source of thyroid stimulating hormone, or TSH. Lab Tests Online says pituitary disorders can be caused by hereditary factors, trauma, tumors and numerous other influences.


  Member Comments About This Blog Post:

LTMURPHY7 1/24/2013 4:42PM

I had Graves Disease & was given a necular pill to kill the thyroid
I've been on Synthroid for 5-8Years, my insurance changed & I've a new Dr.
She put me on the generic pill, mgaining inches but the same weight. I'm tired & have lost hair & dry skin. My Dr says that if she changes my meds I'll be over active because my numbers are OK
This is frustrating

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GRACEISENUF 1/24/2013 12:37PM

    Thanks for the info.

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Fitness Tip#298 - January 23, 2013

Wednesday, January 23, 2013

emoticon HAPPY BIRTHDAY to my 3 year old daughter!!! emoticon

Causes of Unusual Body Odors
Unpleasant body odor can impair a person's social and work life. In most cases, a person's odor will be reduced or disappear after bathing and the use of an antiperspirant or deodorant. But body odor sometimes persists despite those efforts.

Emotional distress can cause increased sweating. Stress-induced sweat is produced by the apocrine glands, which are found in the armpit, groin and scalp areas. The sweat reaches the skin surface, where bacteria quickly starts to break it down. This bacterial action causes distinct body odor. Proper stress management will help alleviate the problem.

Phenylketonuria is a disease characterized by the inability to metabolize phenylalanine, an amino acid, according to Merck Medical Manuals. It is usually diagnosed in infancy because newborn babies are routinely tested for it in the United States. It often causes a "mousy" body odor if it goes undetected and untreated because of built-up phenylalanine byproducts being excreted in the sweat. A pediatrician can treat this condition, which is usually controlled through strict diet.

Yeast Metabolism
Some people emit a "beer-like" body odor because of the way they metabolize yeast, according to Global Healing Center, a holistic health website. The yeast turns sugar into alcohol in their bodies, resulting in the smell. This can usually be controlled with anti-yeast dietary supplements, which are available at natural food stores and some pharmacies.

Digestive System Bacteria
Researchers at the Imperial College in London discovered that bacterial imbalances in the digestive system can trigger unpleasant body odor. This often happens after a person has been on an antibiotic regimen because of illness. The medication can kill good bacteria along with infection-causing agents. The odor will disappear when the balance is restored by taking probiotic supplements.


  Member Comments About This Blog Post:

LTMURPHY7 1/23/2013 5:17PM


Thanks for info

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    Thanks for the info.

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GRACEISENUF 1/23/2013 2:30PM

    Happy 3rd Birthday to your beautiful little girl! Also happy " birth" day to her beautiful Momma and of course Daddy too.

emoticon emoticon emoticon emoticon emoticon

Comment edited on: 1/23/2013 2:31:02 PM

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Ultimate Reset 21 day Results (pics)

Wednesday, January 23, 2013

My 21 day Ultimate Reset experience has come to an end. Like so many people that have experienced the 21 days have said, "it is bitter sweet." There is a lot of food preparation time, but for the most part the food is good. I thought the weight results that I saw other people experienced was crazy until I experienced it. The weight loss was not my main focus. Ridding my body of sugar and eating healthy was my main focus. The weight loss was just a result from doing that. I started my 21 days at 173.2 lbs and ended at 159 lbs. 14.2 lbs in 21 days is pretty significant. I have never lost that much that quickly and not workout. The plan states no workouts during the 21 days, but you can walk briskly for 20 minutes. I couldn't even find time to do that. That makes the 14.2 lbs even more significant since I didn't walk or workout. My body fat % went from 19.75% down to 16.39%. -3.36% is also a lot considering a person on average loses .5% per week.

Not having a strict nutrition guide line to follow every day is going to be difficult. I am going to try to continue using some of the recipe's. I will have to increase the protein though.

For those of you that are inquiring if this program is healthy. Yes it is. It is all natural/organic. The reason for no workouts is because it is a detox/cleansing program. No you don't run to the bathroom all the time. As far as that is concerned, the only reason I can think of that you would go to the bathroom more often is because of all the water intake. If your not used to drinking 8 cups or more water per day, then you will run to the bathroom more. The food that you eat on this program has a lot of water in it too. Which is good since your body is supposed to have 60% water.

Now to the pictures

The things that I can see here is the belly has obviously shrunk a little. Also my definition in my shoulder has increased at 21 days.

Same results as above

Like most people, I see the weight loss in my face and upper body.

I see more definition in my tri's and upper back.

I thank my wife and family for supporting me during these 21 days. My wife has also done AWESOME during this. She did lose some. Of course I don't know how much, LOL. She cooked the evening meals. While I either stayed up late or woke up early or both, to get breakfast and lunch ready for the both of us.

If any one has any question or would like to know more, just let me know.

Good night & God bless,

  Member Comments About This Blog Post:

GRACEISENUF 1/23/2013 3:42PM

    Wow, I missed this one....that is terrific progress! I too have a supportive spouse..it is great isn't it? I would like to know more about the program. I am eating low carb and having results but I would like to know more. You can really see the difference in such a short time.


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BEKA3B 1/23/2013 2:35PM

  results are amazaing, where do i sign up?? :) no seriously im am interested in this 21 day program.

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RUN4FOOD 1/23/2013 7:13AM

    Congratulations. You can really see the difference.

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2NDCHANCES 1/23/2013 1:09AM


I am very, very proud of you... but then that's nothing new. ;) You know, I have always admired your discipline and ability to follow-through, no matter what it is. This was no different and your results prove that. Now that yoga should just be a breeze for you. he he

I love you bunches!!
xx me

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Fitness Tip#297 - January 22, 2013

Tuesday, January 22, 2013

Herbal Cure for Hypertension

Herbal Approach
Herbs have been used for many years to help lower elevated blood pressure. According to Pizzorno, some of the most effective herbs for this task include hawthorn, garlic, onion and mistletoe. Naturopath and author of "Herbal Medicine From the Heart of the Earth," Dr. Sharol Tilgner, states that certain herbs possess hypotensive action, or the ability to reduce your blood pressure. Hypotensive herbs include cayenne, ginger, linden flower, motherwort and rauvolfia.

A Popular Herb
Hawthorn is one of the most popular -- and one of the most effective -- herbs for hypertension. According to the National Center for Complementary and Alternative Medicine, hawthorn has been used to treat numerous types of cardiovascular system ailments, including coronary artery disease, angina, heart failure and hypertension. Hawthorn is purported to be a cardioprotective, or a substance that helps protect the health and function of your cardiovascular system structures. The berries of the hawthorn plant are used in herbal medicine.

Herbs should be taken according to the directions provided by your physician or herbal medicine specialist. Herbs, like prescription drugs, can have powerful effects on your body and should be taken with great caution. Not all herbs are suitable for every individual.


  Member Comments About This Blog Post:

LTMURPHY7 1/22/2013 9:28PM


Thanks for the info

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LILY_SPARK 1/22/2013 4:05PM

    I've used hawthorne in some compounds I've taken but mistletoe is usually counter-indicated. As you said, be careful!

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GRACEISENUF 1/22/2013 3:19PM

    Very interesting info.

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