Healthy Habit No. 7: Take Up a Hobby
Look up the word "hobby" in the Merriam-Webster's Collegiate Dictionary, and you will find the definition as "a pursuit outside one's regular occupation engaged in especially for relaxation."
Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards. The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories, more so than just sitting in front of the TV.
In a study of people who had undergone surgery, Jenkins found that people who were involved in hobbies before their operation had better recovery six months later, compared with people who did not have hobbies.
The participants with hobbies tended to have more drive and interest in things and other people, says Jenkins. "It was a more active orientation to life."
Healthy Habit No. 8: Protect Your Skin
Our skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun.
The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.
Avoiding the sun, however, is not always ideal or practical. To reduce the risk of skin damage, the AAD offers the following tips:
* Always wear sunscreen with SPF 15 or higher.
* Don a hat with a brim and wear other protective clothing.
* Don't deliberately sunbathe.
* Try to avoid sun exposure between 10 a.m. and 3 p.m.
Healthy Habit No. 9: Snack the Healthy Way
The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:
* Reduce the risk of some cancers
* Beat the signs of aging
* Improve memory
* Promote heart health
* Enhance the immune system
One way to incorporate fruits and veggies into your diet is to have them as snacks. "If you can do one thing [to improve your health], concentrate on getting fruits and veggies," says Johnson. "They are low in calories and high in nutrients."
She says baby carrots and cut-up produce make tasty, convenient munchies. Other healthful snacks include low-fat yogurt and nuts (in moderation).
The best time to snack is when you are hungry between meals, says Johnson. But beware: Cravings could easily be mistaken for hunger cues, especially for people who are dieting.
Healthy Habit No. 10: Drink Water and Eat Dairy
Water and milk are essential fluids for good health, but they can also help with shedding pounds.
The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.
If you don't get enough water, the body goes into emergency mode, and clings to every single water molecule it can find, reports the University of Minnesota Water Resources Center. The stored molecules appear as extra weight. The weight is only released once the body gets enough water.
The calcium in dairy, on the other hand, is known to be important for strong bones and teeth. Studies have also shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.
In the weight loss arena, three 8-ounce glasses of low-fat or fat-free milk appear to encourage body fat loss while maintaining muscle mass, according to the ADA. The dairy consumption must be part of a balanced reduced-calorie meal plan.
Healthy Habit No. 11: Drink Tea
"Decaffeinated tea is better," says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain.
There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.
"There may well be some beneficial effects of tea, particularly the potential antioxidant effect, but we don't have great data on that right now that is that specific."
However, there's no doubt that a cool iced tea can be a refreshing treat during hot days. Try flavoring your tea with juices, fruits, cinnamon sticks, ginger, and other condiments.
Healthy Habit No. 12: Take a Daily Walk
We already mentioned the merits of exercise in habit No. 5. Now, here's a tip on how to incorporate physical activity into your daily life: WALK.
We're not talking about taking the time out of your busy schedule to work out -- that's important, too -- but infusing life- and limb-saving movement into your waking hours.
"Just move. Pace during phone calls, while you're brushing your teeth, while watching your son's soccer game," says Bryant, noting that every 20 steps a person takes is 1 calorie burned.
An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise. And there are plenty of opportunities to move those legs:
* Take the stairs instead of the elevator.
* Walk to the store.
* Window shop at the mall.
* Leave your desk and visit your co-worker instead of sending him an email.
* Walk and talk with friends instead of meeting for a meal.
Healthy Habit No. 13: Plan
There is, perhaps, no better word in the English language to better illustrate how you can incorporate healthy habits into your everyday life. "A little planning goes a long way," says Johnson. "Eating healthy never happens by accident."
For the most part, neither do good fitness, skin protection, healthy teeth, weight loss, and social ties. Many of these habits take effort that need to be scheduled into busy lives. To eat healthy, for example, it would help to set aside time to draft a menu, make a grocery list, go to the store, prepare meals, and pack breakfast and lunch.
Friday, February 29, 2008
Thursday, February 28, 2008
13 Healthy Habits to Improve Your Life - I
There are 13 ways to boost your chances of living a happy, healthy life. More can be added to this list, but, for simplicity's sake, we'll stick with this typically unlucky number. Instead of bringing misfortune, however, the 13 habits promise a life of vigor and vivacity.
There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.
Healthy Habit No. 1: Eat Breakfast Every Morning
Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.
"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.
Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.
Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning. For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.
To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.
Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.
"When I'm getting ready in the morning, I don't really want to take the time to eat breakfast because that would mean sacrificing sleep," says Johnson. "So I bring my breakfast with me, and I know I have an hour when I'm reading emails in the office when I can eat it. By that time, I'm hungry because I've been up for almost a couple of hours."
Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet
The AHA recommends a serving of fish two times per week.
Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.
Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.
In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.
Healthy Habit No. 3: Get Enough Sleep
"Your body has to have enough time to rest," says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.
This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don't get the minimum amount of shuteye needed to stay alert.
Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don't get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.
Not enough ZZZs can also be hazardous. More than one-half of adult drivers -- some 100 million people -- say they have driven drowsy in the past year, according to NSF polls. About one out of five of these drivers -- 32 million people -- say they've fallen asleep while driving.
Each year drowsy driving causes more than 100,000 car crashes, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Traffic Safety Administration. The NSF recommends taking a 15 to 20 minute nap. Because it takes about 30 minutes for the caffeine to work, taking a nap while you wait for the caffeine to kick in can help restore alertness.
To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.
Healthy Habit No. 4: Make Social Connections
Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.
It makes sense, says C. David Jenkins, PhD, author of Building Better Health: A Handbook of Behavioral Change. He says social ties have many benefits, including:
* Providing information. You may think for instance your frequent nosebleeds, coughing, and sneezing episodes are trivial, but when a close friend or relative hears of it, he or she may encourage you to go to a doctor. If the symptoms turn out to be a serious condition, the social tie could have saved your life.
* Instrumental help. Friends and family can provide physical support in time of need. They may help with cooking, cleaning, running errands, doing grocery shopping, and driving to the doctor's office.
* Emotional support. Sharing a problem with a trusted person can help alleviate an internal burden. "It's a load off your chest," says Jenkins.
* Offering a sense of belonging. This feeling not only helps reinforce a person's identity, it also assists in preventing and overcoming depression and anxiety.
Community ties also help improve mental functioning, says Fleming. Group activities can help keep the mind active and maintain desirable levels of serotonin -- the brain chemical associated with mood. "Lack of social interaction will [decrease] serotonin levels," says Fleming.
Healthy Habit No. 5: Exercise for Better Health
We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don't do it. According to the CDC, more than 60% of Americans do not get regular exercise.
In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute:
* Helps control weight
* Maintains healthy bones, muscles, and joints
* Reduces risk of developing high blood pressure and diabetes
* Promotes psychological well-being
* Reduces risk of death from heart disease
* Reduces risk of premature death
Studies have also shown a link between exercise and a reduced risk of certain cancers.
Besides its long-term effects, moving your body has immediate benefits, says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. The short-term results of exercise include helping people to think and move better, manage stress, improve mood, and get an energy boost.
The excuses that people often give to not exercise are the precise reasons to exercise, says Bryant. People who say they are too tired or don't have time to workout don't realize that exercise gives people more energy and allows them to be more productive with the rest of their time.
Healthy Habit No. 6: Practice Good Dental Hygiene
Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities -- along with exercise and quitting smoking -- that could extend life span.
Roizen's calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn't far-fetched.
The mouth, after all, is an integral part of the body. "Teeth have a blood supply, and that blood supply comes from the heart," says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).
Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.
Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.
In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just cosmetic reasons. Teeth help you chew food, speak properly, and smile -- which, according to Price, can help you keep your dignity.
There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.
Healthy Habit No. 1: Eat Breakfast Every Morning
Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.
"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.
Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.
Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning. For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.
To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.
Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.
"When I'm getting ready in the morning, I don't really want to take the time to eat breakfast because that would mean sacrificing sleep," says Johnson. "So I bring my breakfast with me, and I know I have an hour when I'm reading emails in the office when I can eat it. By that time, I'm hungry because I've been up for almost a couple of hours."
Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet
The AHA recommends a serving of fish two times per week.
Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.
Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.
In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.
Healthy Habit No. 3: Get Enough Sleep
"Your body has to have enough time to rest," says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.
This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don't get the minimum amount of shuteye needed to stay alert.
Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don't get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.
Not enough ZZZs can also be hazardous. More than one-half of adult drivers -- some 100 million people -- say they have driven drowsy in the past year, according to NSF polls. About one out of five of these drivers -- 32 million people -- say they've fallen asleep while driving.
Each year drowsy driving causes more than 100,000 car crashes, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Traffic Safety Administration. The NSF recommends taking a 15 to 20 minute nap. Because it takes about 30 minutes for the caffeine to work, taking a nap while you wait for the caffeine to kick in can help restore alertness.
To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.
Healthy Habit No. 4: Make Social Connections
Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.
It makes sense, says C. David Jenkins, PhD, author of Building Better Health: A Handbook of Behavioral Change. He says social ties have many benefits, including:
* Providing information. You may think for instance your frequent nosebleeds, coughing, and sneezing episodes are trivial, but when a close friend or relative hears of it, he or she may encourage you to go to a doctor. If the symptoms turn out to be a serious condition, the social tie could have saved your life.
* Instrumental help. Friends and family can provide physical support in time of need. They may help with cooking, cleaning, running errands, doing grocery shopping, and driving to the doctor's office.
* Emotional support. Sharing a problem with a trusted person can help alleviate an internal burden. "It's a load off your chest," says Jenkins.
* Offering a sense of belonging. This feeling not only helps reinforce a person's identity, it also assists in preventing and overcoming depression and anxiety.
Community ties also help improve mental functioning, says Fleming. Group activities can help keep the mind active and maintain desirable levels of serotonin -- the brain chemical associated with mood. "Lack of social interaction will [decrease] serotonin levels," says Fleming.
Healthy Habit No. 5: Exercise for Better Health
We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don't do it. According to the CDC, more than 60% of Americans do not get regular exercise.
In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute:
* Helps control weight
* Maintains healthy bones, muscles, and joints
* Reduces risk of developing high blood pressure and diabetes
* Promotes psychological well-being
* Reduces risk of death from heart disease
* Reduces risk of premature death
Studies have also shown a link between exercise and a reduced risk of certain cancers.
Besides its long-term effects, moving your body has immediate benefits, says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. The short-term results of exercise include helping people to think and move better, manage stress, improve mood, and get an energy boost.
The excuses that people often give to not exercise are the precise reasons to exercise, says Bryant. People who say they are too tired or don't have time to workout don't realize that exercise gives people more energy and allows them to be more productive with the rest of their time.
Healthy Habit No. 6: Practice Good Dental Hygiene
Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities -- along with exercise and quitting smoking -- that could extend life span.
Roizen's calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn't far-fetched.
The mouth, after all, is an integral part of the body. "Teeth have a blood supply, and that blood supply comes from the heart," says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).
Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.
Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.
In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just cosmetic reasons. Teeth help you chew food, speak properly, and smile -- which, according to Price, can help you keep your dignity.
Gene behind hair loss identified
LONDON: People anxious over their hair loss might not need to worry anymore, for a gene that prevents regeneration of hair has been identified — opening a broad path to treatments for thinning locks.
A healthy individual loses about 100 strands of hair daily, with losses occurring evenly around the whole scalp. However, this hair is replaced.
The problem begins when the shedding goes beyond that number, and replacement lags.
Now, after six years of study, researchers at the University of Bonn have identified a gene that causes a rare hereditary form of hair loss - Hypotrichosis simplex — throwing open the possibility of regenerating hair.
These researchers are the first to identify a receptor that plays a role in hair growth. They now hope that their research findings will lead to new therapies that will work with various forms of hair loss.
"Although Hypotrichosis simplex is very uncommon, it may prove critical in our search for an understand of the mechanisms of hair growth," Nature quoted project leader Dr Regina Betz from Bonn's Institute of Human Genetics, as saying. At fault is a genetic defect that prevents certain receptors on the surface of hair follicle cells from being correctly formed.
A healthy individual loses about 100 strands of hair daily, with losses occurring evenly around the whole scalp. However, this hair is replaced.
The problem begins when the shedding goes beyond that number, and replacement lags.
Now, after six years of study, researchers at the University of Bonn have identified a gene that causes a rare hereditary form of hair loss - Hypotrichosis simplex — throwing open the possibility of regenerating hair.
These researchers are the first to identify a receptor that plays a role in hair growth. They now hope that their research findings will lead to new therapies that will work with various forms of hair loss.
"Although Hypotrichosis simplex is very uncommon, it may prove critical in our search for an understand of the mechanisms of hair growth," Nature quoted project leader Dr Regina Betz from Bonn's Institute of Human Genetics, as saying. At fault is a genetic defect that prevents certain receptors on the surface of hair follicle cells from being correctly formed.
Wednesday, February 27, 2008
Self-Esteem and Stress-Anxiety
How people feel about themselves and others and their perceptions of the stressors in their lives are part of the psychology of stress. Ability to cope with stress often hinges on impressions of how detrimental a stressor is and how adequately resources can deal with the situation. How much stress people feel themselves experiencing is closely associated with their own sense of self-esteem. Self-esteem includes beliefs and attitudes about changes, personal talent, skills, and the ability to deal with the changes and challenges that inevitably occur in life. It is also the basis of self-efficacy and the locus of control. The most influential factor in determining response to stress may be people's own perceptions of themselves.
Physiological Responses to Stress
Stress abounds in life and can be experienced as the result of happy and unhappy events. Regardless of the stressor, each time a stressful event occurs, a series of neurological and hormonal messages are sent throughout the body.
The nervous system serves as a reciprocal network that sends messages between the awareness centers of the brain and the organs and muscles of the body. Part of this system is referred to as the limbic system. The limbic system contains centers for emotions, memory, learning relay, and hormone production and includes the pituitary gland, thalamus, and hypothalamus.
When a stressor is encountered, the body sends a message to the brain via the nervous system. The brain then synthesizes the message and determines whether it is valid or not. If a message is not verified by the brain as being threatening, the limbic system overrides the initial response and the body continues to function normally. If the initial response is translated as accurate (a stressor), the body responds with some emotion (fear, joy, terror) and the hypothalamus begins to act.
The hypothalamus sends a hormonal message to the pituitary gland, which then releases a hormone (ACTH) that helps signal other glands in the endocrine system to secrete additional hormones, providing fuel to respond with the fight-or-flight reaction.
Systolic blood pressure may rise 15 to 20 mmHg while fluid is retained. The adrenal cortex increases blood pressure to facilitate transportation of food and oxygen to active parts of the body. Blood volume is increased.
The hypothalamus also sends a message to release the hormones epinephrine and norepinephrine, which initiate a variety of physiological changes. These changes include increased heart rate, increased metabolic rate, increased oxygen consumption, and the release of hormones called endorphins, which decrease sensations of pain.
The autonomic nervous system is responsible for a second major set of physiological responses. In reaction to a threat, the autonomic nervous system increases heart rate, strength of the skeletal muscles, mental activity, and basal metabolic rate; dilates the coronary arteries, pupils, bronchial tubes, and arterioles; and constricts the abdominal arteries. This system also returns the body to a normal, relaxed state.
Physiological Responses to Stress
Stress abounds in life and can be experienced as the result of happy and unhappy events. Regardless of the stressor, each time a stressful event occurs, a series of neurological and hormonal messages are sent throughout the body.
The nervous system serves as a reciprocal network that sends messages between the awareness centers of the brain and the organs and muscles of the body. Part of this system is referred to as the limbic system. The limbic system contains centers for emotions, memory, learning relay, and hormone production and includes the pituitary gland, thalamus, and hypothalamus.
When a stressor is encountered, the body sends a message to the brain via the nervous system. The brain then synthesizes the message and determines whether it is valid or not. If a message is not verified by the brain as being threatening, the limbic system overrides the initial response and the body continues to function normally. If the initial response is translated as accurate (a stressor), the body responds with some emotion (fear, joy, terror) and the hypothalamus begins to act.
The hypothalamus sends a hormonal message to the pituitary gland, which then releases a hormone (ACTH) that helps signal other glands in the endocrine system to secrete additional hormones, providing fuel to respond with the fight-or-flight reaction.
Systolic blood pressure may rise 15 to 20 mmHg while fluid is retained. The adrenal cortex increases blood pressure to facilitate transportation of food and oxygen to active parts of the body. Blood volume is increased.
The hypothalamus also sends a message to release the hormones epinephrine and norepinephrine, which initiate a variety of physiological changes. These changes include increased heart rate, increased metabolic rate, increased oxygen consumption, and the release of hormones called endorphins, which decrease sensations of pain.
The autonomic nervous system is responsible for a second major set of physiological responses. In reaction to a threat, the autonomic nervous system increases heart rate, strength of the skeletal muscles, mental activity, and basal metabolic rate; dilates the coronary arteries, pupils, bronchial tubes, and arterioles; and constricts the abdominal arteries. This system also returns the body to a normal, relaxed state.
The development of back pain
Many people have a fire alarm mentality when it comes to their health -- an alarm goes off and something is wrong. The real truth is that health issues are rarely that sudden and in most cases, the path from problem to actual pain is a progressive process that happens over time.
There is no surprise then, that the same applies to back pain. Here are the 4 stages of development when it comes to back pain.
1. Muscle imbalances. They can be the result of over use, i.e primarily using the right side of the body in sports or other activities, the type of exercise you do, the way you stand, walk and sit, and the type of work you engage in. To illustrate, think about what happens when the steering on your car is out of alignment or the tires are unbalanced. They wear down unevenly, not to mention a lot quicker than normal and are susceptible to blow outs. This what happens then after lifting a weight incorrectly and your back gives out -- the tire has blown after all that uneven wear -- the body and spine are out of alignment.
2. Dysfunction. Once the muscles become imbalanced and the body and spine shift, a dysfunction has occurred. At this early stage, a person can be unaware they have a problem at all as the dysfunction works away in the background for years and years until one day -- bang.
3. Conditions. We know that muscle imbalances lead to dysfunction, which leads to conditions. It's very important to understand that whatever condition presents didn't just appear out of nowhere -- it was created over a long period of time. After years of having to deal with dysfunction, a condition such as a herniated disc is created.
4. Pain. The final stage is the pain itself -- as a direct result of the condition. We know that like the oil light on the dash board, pain is the bodies way of letting you know there is a problem. By this stage though, the condition has come about after years of dysfunction caused by muscle imbalances. For this reason, once you are at the final stage of pain, doctors, drugs and surgery are of no use.
As you've seen, the path to back pain is a gradual progression from muscle imbalance to dysfunction to condition and finally to pain. The only way to effectively prevent back pain then, is to rectify the muscle imbalances before they have a chance to develop into dysfunction and this requires a mindset of care and maintenance.
There is no surprise then, that the same applies to back pain. Here are the 4 stages of development when it comes to back pain.
1. Muscle imbalances. They can be the result of over use, i.e primarily using the right side of the body in sports or other activities, the type of exercise you do, the way you stand, walk and sit, and the type of work you engage in. To illustrate, think about what happens when the steering on your car is out of alignment or the tires are unbalanced. They wear down unevenly, not to mention a lot quicker than normal and are susceptible to blow outs. This what happens then after lifting a weight incorrectly and your back gives out -- the tire has blown after all that uneven wear -- the body and spine are out of alignment.
2. Dysfunction. Once the muscles become imbalanced and the body and spine shift, a dysfunction has occurred. At this early stage, a person can be unaware they have a problem at all as the dysfunction works away in the background for years and years until one day -- bang.
3. Conditions. We know that muscle imbalances lead to dysfunction, which leads to conditions. It's very important to understand that whatever condition presents didn't just appear out of nowhere -- it was created over a long period of time. After years of having to deal with dysfunction, a condition such as a herniated disc is created.
4. Pain. The final stage is the pain itself -- as a direct result of the condition. We know that like the oil light on the dash board, pain is the bodies way of letting you know there is a problem. By this stage though, the condition has come about after years of dysfunction caused by muscle imbalances. For this reason, once you are at the final stage of pain, doctors, drugs and surgery are of no use.
As you've seen, the path to back pain is a gradual progression from muscle imbalance to dysfunction to condition and finally to pain. The only way to effectively prevent back pain then, is to rectify the muscle imbalances before they have a chance to develop into dysfunction and this requires a mindset of care and maintenance.
Stress-Free For A Long Life
Stress has become a part of the fabric of our busy lives, but it wreaks havoc on our health-and our lives. When you are under mental pressure, adrenaline is released from the adrenal gland that tells the body to convert stored sugar from the liver to glucose because the energy needs of the body increase substantially during the supposed fight-or-flight scenario.
The bad news is that this scenario almost never plays out and the excess blood sugar that never got used up ends up being stored as fat. One of two things can happen from a prolonged survival mode. One: Your body will keep storing up excess sugar as fat and asking for more energy from more sugar!
This equals weight gain. Two: All of this stress and colossal effort continually depletes your body of its energy resources until it inevitably crumples under the overload. This can lead to such conditions as adrenal exhaustion, nervous breakdown, or a broken down immune system.
The vicious circle repeats itself over and over again and people never seem to be able to get out of the rat race.
Release Your Stress
Here are some healthy habits you can integrate into your daily grind to free yourself from stress.
1. Cut the Caffeine: Caffeine stimulates the adrenaline release. Give up the cup of coffee and opt for the therapeutic benefits of caffeine-free herbal teas. Or you can cut down on your caffeine intake by substituting coffee with green tea, which usually has 1/3 of the caffeine as compared to a cup of coffee-but with the benefits of the antioxidant polyphenols.
2. Cleanse the Clutter.
Have you ever heard the saying that what you own soon owns you? Not only do these unnecessary items consume much of your energy for cleaning and maintenance, they also add to the clutter, making you disorganized and increasing your stress level.
Cut back and let go. A good rule of thumb is that anything you haven't used in six months can be given away to charity.
3. Lighten Your Schedule
Cut back on the commitments in your calendar. Try writing one day in your weekly schedule to spend alone and relax-and stick to it!
4. Reframe Your Perspective
As you move through your day, pay attention to what causes you feelings of stress. Our response has much to do with how it will affect us; by reframing our perspective on stressful situations, we can often see that the danger is largely an illusion and maintain a calm frame of mind.
5. Naptime: Not Just For Children
How many of us feel guilty when we are not constantly in motion? Most parents know that overtired and hurried children are headed for a breakdown. Unfortunately, adults are woefully unaware of the impact of stress on their own emotional lives. Rest and relaxation are crucial for renewal and balance.
Activities for children like naptime and quiet time are designed to help them rest. You can also benefit from structured times for relaxation. Even a 15-minute nap or meditation session by yourself can reinvigorate you.
6. Meditate your stress away.
Stress is the root cause of most of the diseases that shorten our life span. In our modern society stress will continue to increase-unless you find techniques to manage it. Meditation is the best way to release tension and revitalize your being.
It teaches you to breath properly, which is critical for eliminating up to 70% of your body's toxins and wastes. It also quiets your mind and lowers your stress hormones.
For overcoming stress, try this deep, slow breathing exercise:
1. Sit in a comfortable chair in a quiet place.
2. Sit on the tip of the chair with your back erect. Place your arms gently on your legs, which are bent at 90 degrees.
3. Breathe deeply through your nose and slowly into your lower abdomen. Then breathe out gently. Do not overexert the breathing; begin at your natural pace and gently slow it down.
4. You may wish to close your eyes and calm your mind. Try to do this for 15 minutes every day.
The bad news is that this scenario almost never plays out and the excess blood sugar that never got used up ends up being stored as fat. One of two things can happen from a prolonged survival mode. One: Your body will keep storing up excess sugar as fat and asking for more energy from more sugar!
This equals weight gain. Two: All of this stress and colossal effort continually depletes your body of its energy resources until it inevitably crumples under the overload. This can lead to such conditions as adrenal exhaustion, nervous breakdown, or a broken down immune system.
The vicious circle repeats itself over and over again and people never seem to be able to get out of the rat race.
Release Your Stress
Here are some healthy habits you can integrate into your daily grind to free yourself from stress.
1. Cut the Caffeine: Caffeine stimulates the adrenaline release. Give up the cup of coffee and opt for the therapeutic benefits of caffeine-free herbal teas. Or you can cut down on your caffeine intake by substituting coffee with green tea, which usually has 1/3 of the caffeine as compared to a cup of coffee-but with the benefits of the antioxidant polyphenols.
2. Cleanse the Clutter.
Have you ever heard the saying that what you own soon owns you? Not only do these unnecessary items consume much of your energy for cleaning and maintenance, they also add to the clutter, making you disorganized and increasing your stress level.
Cut back and let go. A good rule of thumb is that anything you haven't used in six months can be given away to charity.
3. Lighten Your Schedule
Cut back on the commitments in your calendar. Try writing one day in your weekly schedule to spend alone and relax-and stick to it!
4. Reframe Your Perspective
As you move through your day, pay attention to what causes you feelings of stress. Our response has much to do with how it will affect us; by reframing our perspective on stressful situations, we can often see that the danger is largely an illusion and maintain a calm frame of mind.
5. Naptime: Not Just For Children
How many of us feel guilty when we are not constantly in motion? Most parents know that overtired and hurried children are headed for a breakdown. Unfortunately, adults are woefully unaware of the impact of stress on their own emotional lives. Rest and relaxation are crucial for renewal and balance.
Activities for children like naptime and quiet time are designed to help them rest. You can also benefit from structured times for relaxation. Even a 15-minute nap or meditation session by yourself can reinvigorate you.
6. Meditate your stress away.
Stress is the root cause of most of the diseases that shorten our life span. In our modern society stress will continue to increase-unless you find techniques to manage it. Meditation is the best way to release tension and revitalize your being.
It teaches you to breath properly, which is critical for eliminating up to 70% of your body's toxins and wastes. It also quiets your mind and lowers your stress hormones.
For overcoming stress, try this deep, slow breathing exercise:
1. Sit in a comfortable chair in a quiet place.
2. Sit on the tip of the chair with your back erect. Place your arms gently on your legs, which are bent at 90 degrees.
3. Breathe deeply through your nose and slowly into your lower abdomen. Then breathe out gently. Do not overexert the breathing; begin at your natural pace and gently slow it down.
4. You may wish to close your eyes and calm your mind. Try to do this for 15 minutes every day.
Tuesday, February 26, 2008
'Stress': from buildings to the battlefield
Sometimes we don't realise how much the vocabulary of psychology has become part of everyday language. I was surprised to learn that the use of the term 'stress' to mean psychological tension, rather than just physical pressure, has only been with us since the mid-1930s and was popularised by the major wars of the 20th century.
And it turns out, the person who coined the new usage did it by accident, owing to a mistaken translation. Akin to 'distress', 'stress' meant 'a strain upon endurance', but it was also used in a more specialist way by engineers to denote the external pressures on a structure - the effects of 'stress' within the structure became known as 'strain'.
Then in 1935 the Czech-Candian physiologist Hans Selye began to promote 'stress' as a medical term, denoting the body's response to external pressures (he later admitted that, new to the English language, he had picked the wrong word; 'strain' was what he had meant).
Academic physiologists regarded the concept of stress as too vague to be scientifically useful, but Selye's determined self-promotion, coupled with the upheaval and distress brought by the [Second World] war to many millions of ordinary people, popularised the term.
By the time of Vietnam, 'stress' had become a well-established part of military medicine, thought to be a valuble tool in reducing 'wastage'. In the military context, it was an extension of the work done at the end of the First World War on the long-term effects of fear and other emotions on the human system...
'Stress', writes the historian Russell Viner, 'was pictured as a weapon, to be used in the waging of psychological warfare against the enemy, and Stress research as a sheild or vaccination against the contagious germ of fear.'
And it turns out, the person who coined the new usage did it by accident, owing to a mistaken translation. Akin to 'distress', 'stress' meant 'a strain upon endurance', but it was also used in a more specialist way by engineers to denote the external pressures on a structure - the effects of 'stress' within the structure became known as 'strain'.
Then in 1935 the Czech-Candian physiologist Hans Selye began to promote 'stress' as a medical term, denoting the body's response to external pressures (he later admitted that, new to the English language, he had picked the wrong word; 'strain' was what he had meant).
Academic physiologists regarded the concept of stress as too vague to be scientifically useful, but Selye's determined self-promotion, coupled with the upheaval and distress brought by the [Second World] war to many millions of ordinary people, popularised the term.
By the time of Vietnam, 'stress' had become a well-established part of military medicine, thought to be a valuble tool in reducing 'wastage'. In the military context, it was an extension of the work done at the end of the First World War on the long-term effects of fear and other emotions on the human system...
'Stress', writes the historian Russell Viner, 'was pictured as a weapon, to be used in the waging of psychological warfare against the enemy, and Stress research as a sheild or vaccination against the contagious germ of fear.'
Herbal Medicines For Anxiety and Insomnia
nxiety and worry are facts of life. Most people will feel worried if they are about to take an exam, start a new job, or have an operation. The anxiety normally goes away after the stressful event, especially if all has gone well. But sometimes anxious feelings feed on themselves and start to inter¬fere with everyday life.
Anxiety can often lead to other symptoms, such as insomnia or panic. Symptoms of anxiety include difficulty in concentrating, irritability, tense muscles, aches and pains, nausea, dizziness, breathlessness, sleep problems, dry mouth, decreased or increased appetite.
Diet and Nutrition Caffeine, alcohol, and smoking can all contribute to anxiety states and so are best avoided. Magnesium supplements may be helpful. Aromatherapy Lavender and camomile oils are relaxing and calming. Use them in a relaxing bath or in a burner to scent a room.
Visualization Practice imagining situations where you feel peaceful and relaxed and "go there" when you start to feel anxious. Relaxation tapes and classes can help you learn how to do this.
Bach Flower Remedies Agrimony, Rock Rose, and Red Chestnut are possible choices.
Counseling and Talking Treatments Behavioral psychotherapy aims to help you unlearn problem behavior. Cognitive therapy can help you recognize and change patterns of thinking that reinforce your anxiety
Homeopathy A homeopath will tailor remedies to the individual case, but Aconite and Argentum nit are recommended for the physical effects of anxiety. Herbal Medicine A herbalist may prescribe sedatives such as passiflora, camomile, or valerian as infusions.
Insomnia
Insomnia is a common symptom of anxiety and stress. If the underlying problems are dealt with, the insomnia usually clears up. Aromatherapy A bath with a few drops of essential oil of meadowsweet and orange blossom will soothe.
Relaxation Therapies Yoga and meditation can help you to relax and free your mind from worry and stress. Herbal Medicine Infusions of lime blossom, hops, or Californian poppy all have a sedative effect.
Consult a practitioner/therapist for:Homeopathy Depending on the case, a homeopath may choose from Aconite for insomnia caused by fear, Arnica for the overtired, Coffea for the racing mind, Phosphorus for nightmares that wake you, Ignatia for the fear that you will never sleep again, and Nux vomica for insomnia caused by heavy drinking.
Anxiety can often lead to other symptoms, such as insomnia or panic. Symptoms of anxiety include difficulty in concentrating, irritability, tense muscles, aches and pains, nausea, dizziness, breathlessness, sleep problems, dry mouth, decreased or increased appetite.
Diet and Nutrition Caffeine, alcohol, and smoking can all contribute to anxiety states and so are best avoided. Magnesium supplements may be helpful. Aromatherapy Lavender and camomile oils are relaxing and calming. Use them in a relaxing bath or in a burner to scent a room.
Visualization Practice imagining situations where you feel peaceful and relaxed and "go there" when you start to feel anxious. Relaxation tapes and classes can help you learn how to do this.
Bach Flower Remedies Agrimony, Rock Rose, and Red Chestnut are possible choices.
Counseling and Talking Treatments Behavioral psychotherapy aims to help you unlearn problem behavior. Cognitive therapy can help you recognize and change patterns of thinking that reinforce your anxiety
Homeopathy A homeopath will tailor remedies to the individual case, but Aconite and Argentum nit are recommended for the physical effects of anxiety. Herbal Medicine A herbalist may prescribe sedatives such as passiflora, camomile, or valerian as infusions.
Insomnia
Insomnia is a common symptom of anxiety and stress. If the underlying problems are dealt with, the insomnia usually clears up. Aromatherapy A bath with a few drops of essential oil of meadowsweet and orange blossom will soothe.
Relaxation Therapies Yoga and meditation can help you to relax and free your mind from worry and stress. Herbal Medicine Infusions of lime blossom, hops, or Californian poppy all have a sedative effect.
Consult a practitioner/therapist for:Homeopathy Depending on the case, a homeopath may choose from Aconite for insomnia caused by fear, Arnica for the overtired, Coffea for the racing mind, Phosphorus for nightmares that wake you, Ignatia for the fear that you will never sleep again, and Nux vomica for insomnia caused by heavy drinking.
Monday, February 25, 2008
Are You Getting Enough Sleep?
After you put the last dinner dishes away and the evening news, you probably think about going to bed. But for the 40 million estimated Americans who suffer from a chronic sleep disorder, going to bed doesn’t necessarily mean going to sleep. And for the 20 to 30 million others who experience occasional sleep disturbances, nighttime isn’t a picnic.
Some researchers have postulated that the United States is the most sleep deprived country. And it’s no wonder. With 24-hour factories and malls, high stress levels at work, and round-the-clock schedules, Americans barely have time to breathe, much less sleep a good 8 hours every night.
Even when you want to sleep, the cares of the day sometimes keep you from closing your eyes. In fact, according to the National Sleep Foundation, on any given night, slightly more than 1-4 Americans rate the quality of their night’s sleep as either “fair” or “poor”
Of course, the Americans aren’t alone in their devotion to round-the-clock living. Scandinavians stay up quite late as a way of dealing with their midnight sun. and many Northern European countries have more shift workers than the United States, and their citizens tend to their coffee and more of it than Americans.
But maybe you don’t have a chronic sleep disorder. Perhaps you are just stressed out and your bedroom is too crowded and too hot, or your mattress too hard.
Sleep, Blessed Sleep
Perhaps you take the ability to sleep for granted, but for the estimated 40 million Americans who suffer from a sleep disorder, falling asleep and staying asleep doesn’t come so easily. A person with a sleep disorder usually sleeps poorly or not enough so they wake up lousy.
Too frequently sleep disorders go unrecognized, undiagnosed and untreated. The cost to individuals and to society is huge: more than 100,000 automobile accidents, many fatal, are directly attributed to sleep-deprived workers.
In addition, experts say that many on-the-job accidents are caused in part by poor decisions and responses made by sleep-deprived workers. Because sleep-deprived people tend to be irritable and have short fuses, they aren’t much fun to be around, which can profoundly affect both personal and work relationships
In addition, a lack of sleep adversely affects both memory and concentration, which can negatively influence a person’s job performance. And the list of problems caused by lack of sleep goes on and on
If you or your significant other, like a child, a family member or close friend has a problem sleeping, the first step is to identify the problem and to seek treatment as soon as possible. Remember, chronic sleep deprivation, no matter what the cause is dangerous and potentially fatal.
If you don’t get the sleep you need, you don’t restore and refresh you brain and body. You are basically running on empty.
Also sleeplessness can be torture. Interrogators commonly use sleep deprivation as part of the interrogation process designed to break and confuse prisoners (whether criminal, war or political) in order to extract information.
After being deprived of sleep, many people are ready to answer any question as long as they’ll be allowed to sleep. With little or no sleep, people feel sick. Their bodies are sluggish and uncoordinated, and their minds feel mush.
Their one overriding thought is their desire for sleep and even the most defiant individual may become quiet compliant if he thinks his cooperation can help him get sleep sooner, but since you are not a prisoner in future articles I will do my best in helping you get to sleep and give you tips and suggestions on how to get rid of your sleep deprivation once and for all
Some researchers have postulated that the United States is the most sleep deprived country. And it’s no wonder. With 24-hour factories and malls, high stress levels at work, and round-the-clock schedules, Americans barely have time to breathe, much less sleep a good 8 hours every night.
Even when you want to sleep, the cares of the day sometimes keep you from closing your eyes. In fact, according to the National Sleep Foundation, on any given night, slightly more than 1-4 Americans rate the quality of their night’s sleep as either “fair” or “poor”
Of course, the Americans aren’t alone in their devotion to round-the-clock living. Scandinavians stay up quite late as a way of dealing with their midnight sun. and many Northern European countries have more shift workers than the United States, and their citizens tend to their coffee and more of it than Americans.
But maybe you don’t have a chronic sleep disorder. Perhaps you are just stressed out and your bedroom is too crowded and too hot, or your mattress too hard.
Sleep, Blessed Sleep
Perhaps you take the ability to sleep for granted, but for the estimated 40 million Americans who suffer from a sleep disorder, falling asleep and staying asleep doesn’t come so easily. A person with a sleep disorder usually sleeps poorly or not enough so they wake up lousy.
Too frequently sleep disorders go unrecognized, undiagnosed and untreated. The cost to individuals and to society is huge: more than 100,000 automobile accidents, many fatal, are directly attributed to sleep-deprived workers.
In addition, experts say that many on-the-job accidents are caused in part by poor decisions and responses made by sleep-deprived workers. Because sleep-deprived people tend to be irritable and have short fuses, they aren’t much fun to be around, which can profoundly affect both personal and work relationships
In addition, a lack of sleep adversely affects both memory and concentration, which can negatively influence a person’s job performance. And the list of problems caused by lack of sleep goes on and on
If you or your significant other, like a child, a family member or close friend has a problem sleeping, the first step is to identify the problem and to seek treatment as soon as possible. Remember, chronic sleep deprivation, no matter what the cause is dangerous and potentially fatal.
If you don’t get the sleep you need, you don’t restore and refresh you brain and body. You are basically running on empty.
Also sleeplessness can be torture. Interrogators commonly use sleep deprivation as part of the interrogation process designed to break and confuse prisoners (whether criminal, war or political) in order to extract information.
After being deprived of sleep, many people are ready to answer any question as long as they’ll be allowed to sleep. With little or no sleep, people feel sick. Their bodies are sluggish and uncoordinated, and their minds feel mush.
Their one overriding thought is their desire for sleep and even the most defiant individual may become quiet compliant if he thinks his cooperation can help him get sleep sooner, but since you are not a prisoner in future articles I will do my best in helping you get to sleep and give you tips and suggestions on how to get rid of your sleep deprivation once and for all
Going Bananas About High Blood Pressure
Eating two bananas a day can significantly reduce high blood pressure. According to a recent study reported in The New England Journal of Medicine, including bananas in your everyday diet can cut the risk of death from strokes by up to 40%. The key ingredients in the fruit are its high level of pottassium and low sodium levels. Research has shown that including the fruit in a healthy eating plan can reduce the risk of developing high blood pressure, and lower an already elevated blood pressure.
For a comprehensive healthy eating plan that reduces high blood pressure, consider the National Heart, Lung and Blood Institutes’ ‘DASH’ eating plan.
‘DASH’ or ‘Dietary Approaches to Stop Hypertension,’ is a clinical study that tested the effects of nutrients in food on blood pressure levels. Results clearly indicate that those with high blood pressure experienced a significant reduction in it by following an eating plan that emphasizes fruits, vegetables, and low-fat dairy foods.
Another US clinical study, ‘DASH-Sodium,’ examined the effect of a reduction in dietary sodium on blood pressure, as people followed either the DASH eating plan or a typical American diet. Results showed that reducing dietary sodium lowered blood pressure for both the DASH eating plan and the typical American diet. The greatest benefits were for those eating the DASH eating plan at the lowest sodium level (1,500 milligrams per day).
According to the Blood Pressure Association in 2008, 40% of the UK population have high blood pressure. Perhaps it is time to start following a healthy eating plan in a bid to reduce high blood pressure, and the risk of strokes and heart attacks.
Dr Mike Mead, GP and medical adviser to the BPA claims that: "High blood pressure is a serious health condition. Uncontrolled high blood pressure is the biggest cause of death and disability through the strokes and heart attacks it causes. But this is preventable.
"We urge everyone to make it their New Year's resolution to have a blood pressure check and lead a healthier lifestyle to lower their numbers.”
The First Aid Warehouse is committed to enabling people to monitor their blood pressure accurately and effectively. It only stocks monitors from manufacturers who
have products validated by the British Hypertension Society, including A&D, Microlife and Omron.
Measuring blood pressure in the privacy of your own home using one of the many reliable and accurate blood pressure monitors stocked by the First Aid Warehouse has never been easier. Some people are actually asked by their doctor or nurse to measure blood pressure at home for a short period of time, to find out what it is like away from the surgery. Sometimes blood pressure can be higher when taken in a clinical or medical environment. This is commonly known as white coat hypertension and can be caused by feeling anxious while waiting to see the doctor, or by being in a clinical environment. Blood pressure readings taken at home are often lower than those taken at the GP’s surgery, and can be seen to give a more accurate picture of normal blood pressure for the individual.
First Aid Warehouse, is the UK's premier supplier of medical equipment and accessories. First Aid Warehouse, is the one-stop shop for high quality, great value First Aid Kits, Blood Pressure Monitors and First Aid Equipment and Medical Supplies for medical professionals and the care industry and the general public.
The First Aid Warehouse specializes in the supply of first aid and diagnostic equipment to both the public and trade. With a wealth of industry knowledge and an online e-commerce platform, they supply 100’s of first aid products ranging from first aid kits, resuscitation masks and blood pressure monitors.
For a comprehensive healthy eating plan that reduces high blood pressure, consider the National Heart, Lung and Blood Institutes’ ‘DASH’ eating plan.
‘DASH’ or ‘Dietary Approaches to Stop Hypertension,’ is a clinical study that tested the effects of nutrients in food on blood pressure levels. Results clearly indicate that those with high blood pressure experienced a significant reduction in it by following an eating plan that emphasizes fruits, vegetables, and low-fat dairy foods.
Another US clinical study, ‘DASH-Sodium,’ examined the effect of a reduction in dietary sodium on blood pressure, as people followed either the DASH eating plan or a typical American diet. Results showed that reducing dietary sodium lowered blood pressure for both the DASH eating plan and the typical American diet. The greatest benefits were for those eating the DASH eating plan at the lowest sodium level (1,500 milligrams per day).
According to the Blood Pressure Association in 2008, 40% of the UK population have high blood pressure. Perhaps it is time to start following a healthy eating plan in a bid to reduce high blood pressure, and the risk of strokes and heart attacks.
Dr Mike Mead, GP and medical adviser to the BPA claims that: "High blood pressure is a serious health condition. Uncontrolled high blood pressure is the biggest cause of death and disability through the strokes and heart attacks it causes. But this is preventable.
"We urge everyone to make it their New Year's resolution to have a blood pressure check and lead a healthier lifestyle to lower their numbers.”
The First Aid Warehouse is committed to enabling people to monitor their blood pressure accurately and effectively. It only stocks monitors from manufacturers who
have products validated by the British Hypertension Society, including A&D, Microlife and Omron.
Measuring blood pressure in the privacy of your own home using one of the many reliable and accurate blood pressure monitors stocked by the First Aid Warehouse has never been easier. Some people are actually asked by their doctor or nurse to measure blood pressure at home for a short period of time, to find out what it is like away from the surgery. Sometimes blood pressure can be higher when taken in a clinical or medical environment. This is commonly known as white coat hypertension and can be caused by feeling anxious while waiting to see the doctor, or by being in a clinical environment. Blood pressure readings taken at home are often lower than those taken at the GP’s surgery, and can be seen to give a more accurate picture of normal blood pressure for the individual.
First Aid Warehouse, is the UK's premier supplier of medical equipment and accessories. First Aid Warehouse, is the one-stop shop for high quality, great value First Aid Kits, Blood Pressure Monitors and First Aid Equipment and Medical Supplies for medical professionals and the care industry and the general public.
The First Aid Warehouse specializes in the supply of first aid and diagnostic equipment to both the public and trade. With a wealth of industry knowledge and an online e-commerce platform, they supply 100’s of first aid products ranging from first aid kits, resuscitation masks and blood pressure monitors.
Lose Belly Fat And Build Muscle In 40 Minutes
If you have only 45 minutes to workout, a couple of times a week, and have access to only a bench, dumbells, and an exercise ball - then this is how to shape up fast.
Minutes 1-20
1. Interval training
This is far effective and more efficient for fat burning calories than the boring cardio.
Interval training is alternating periods of hard exercise followed by period of easier exercise.
An example would be run for 60 seconds followed by walking for 60 seconds. The 60 seconds of walking allows you to rest and repeat the next phase of running.
Minute 21-40
2. Strength Training
- The workouts are done in pair of exercises, a 'Superset'
- a combination of upper and lower body exercises
- Do one set of the first exercise followed immediately by the next - and rest 1 minute before repeating the cycle twice again, a total of 3 sets
- A total of only 3 Supersets is required
- Superset 1:
Lying Hip Extension, do this 8 times followed immediately by performing a plank, with a 15 second hold. Rest for 1 minute and repeat 2 more times
- Superset 2:
Bodyweight squat, do this 10 times, followed immediately by performing a bird dog, with 5 repetitions each side. Again rest for 1 minute and repeat for twice
- Superset 3:
Stickups, do this 10 times followed immediately by an Ab curl up, 6 times. Again rest 1 minute and repeat 2 more times
3. Look at alternating your workouts every 4 weeks to avoid plateaus and boredom. And as you get stronger and fitter, increase the intensity for more fat burning results
The best part is - these workouts can be done at home, with minimal equipment.
The key point to remember is 'Cardio' doesn't boost your metabolism after exercise. Only a combination of challenging strength training and interval training can do that - while you work, sleep, and eat.
Minutes 1-20
1. Interval training
This is far effective and more efficient for fat burning calories than the boring cardio.
Interval training is alternating periods of hard exercise followed by period of easier exercise.
An example would be run for 60 seconds followed by walking for 60 seconds. The 60 seconds of walking allows you to rest and repeat the next phase of running.
Minute 21-40
2. Strength Training
- The workouts are done in pair of exercises, a 'Superset'
- a combination of upper and lower body exercises
- Do one set of the first exercise followed immediately by the next - and rest 1 minute before repeating the cycle twice again, a total of 3 sets
- A total of only 3 Supersets is required
- Superset 1:
Lying Hip Extension, do this 8 times followed immediately by performing a plank, with a 15 second hold. Rest for 1 minute and repeat 2 more times
- Superset 2:
Bodyweight squat, do this 10 times, followed immediately by performing a bird dog, with 5 repetitions each side. Again rest for 1 minute and repeat for twice
- Superset 3:
Stickups, do this 10 times followed immediately by an Ab curl up, 6 times. Again rest 1 minute and repeat 2 more times
3. Look at alternating your workouts every 4 weeks to avoid plateaus and boredom. And as you get stronger and fitter, increase the intensity for more fat burning results
The best part is - these workouts can be done at home, with minimal equipment.
The key point to remember is 'Cardio' doesn't boost your metabolism after exercise. Only a combination of challenging strength training and interval training can do that - while you work, sleep, and eat.
Poor Food Intake Increases Belly Fat
Food is not only important for our biological growth but also affects our emotional and social interactions. Unfortunately, the real meaning of food has got lost in the present rat-race which we term as 'life'. This super-fast lifestyle is taking a huge toll on people's health and most of them do not realize it until it is too late. A vibrant health is what everyone should have but how many of us actually possess it?
In this 'instant' age food is the prime casualty. Work, home, social pressures all combine to make healthy eating habits seem difficult and that ugly roll of fat around the stomach is proof of it. Here, we will try and show how poor food intakes increases belly fat. Who doesn't want to look good? It's human nature to want to look attractive. People spend money on gyms, on fad dieting just so that they can possess an enviable figure... Besides looking ugly, fat on the abdomen is a sure sign of a host of diseases which just may attack you making this fat extremely injurious to health. Nature designed the human body so that it would store fat as energy reserves but along with a leap in technology(cutting our work into half), came increased inactivity and poor dietary habits and this contributed to fat getting accumulated on the abdomen.
Poor food intakes increases belly fat because poor quality, high in calories food stimulates the increase of fat cells and creates new fat cells. A diet high in sodium and fat and sugar adds to the abdominal fat. People now are so pressed for time that they take short-cuts for food and have now substituted good old home cooking with ready-to-eat food packages. Fast food is poor food, no matter what the companies do to advertise their products as healthy. Junk food contains high levels of fat, sugar and salt. It is popular because it is easy to buy, needs no preparation and is convenient to eat and it also increases your waistline.
Studies have shown how poor food intakes increases belly fat because eating less fibrous and nutritious food results in poor elimination which in turn, causes bloating and distention of the stomach. You will not be able to get rid of that belly fat without taking a good look at what you are putting in there. If you treat your stomach as a trash can and insist on dumping nutrition-deficient food in it, it will take its toll on you.People don't realize that no matter how much exercise they do, poor food intakes increases belly fat and they should guard against it. Whenever we are too emotionally charged, we tend to eat more and most of the time; we reach out for that packet of chips or that chocolate cake. In our stressed out mentality we don't realize the impact of these high-fat saturated foods and thus our poor food intakes increases belly fat. Food high in proteins, carbohydrates, vitamins and minerals is essential for a balanced diet. These food groups give the right amount of nutrition needed by the body.
Many times people make the mistake of dieting very rigorously in the hope that they will slim down and they remain hungry for long periods. But, this makes the body go into the 'starvation' mode, it decreases the metabolism and fat cells break down less and this is another instance of how poor food intakes increases belly fat.
Thus, the right kinds of food choices are very important for radiant health and an enviable figure!
In this 'instant' age food is the prime casualty. Work, home, social pressures all combine to make healthy eating habits seem difficult and that ugly roll of fat around the stomach is proof of it. Here, we will try and show how poor food intakes increases belly fat. Who doesn't want to look good? It's human nature to want to look attractive. People spend money on gyms, on fad dieting just so that they can possess an enviable figure... Besides looking ugly, fat on the abdomen is a sure sign of a host of diseases which just may attack you making this fat extremely injurious to health. Nature designed the human body so that it would store fat as energy reserves but along with a leap in technology(cutting our work into half), came increased inactivity and poor dietary habits and this contributed to fat getting accumulated on the abdomen.
Poor food intakes increases belly fat because poor quality, high in calories food stimulates the increase of fat cells and creates new fat cells. A diet high in sodium and fat and sugar adds to the abdominal fat. People now are so pressed for time that they take short-cuts for food and have now substituted good old home cooking with ready-to-eat food packages. Fast food is poor food, no matter what the companies do to advertise their products as healthy. Junk food contains high levels of fat, sugar and salt. It is popular because it is easy to buy, needs no preparation and is convenient to eat and it also increases your waistline.
Studies have shown how poor food intakes increases belly fat because eating less fibrous and nutritious food results in poor elimination which in turn, causes bloating and distention of the stomach. You will not be able to get rid of that belly fat without taking a good look at what you are putting in there. If you treat your stomach as a trash can and insist on dumping nutrition-deficient food in it, it will take its toll on you.People don't realize that no matter how much exercise they do, poor food intakes increases belly fat and they should guard against it. Whenever we are too emotionally charged, we tend to eat more and most of the time; we reach out for that packet of chips or that chocolate cake. In our stressed out mentality we don't realize the impact of these high-fat saturated foods and thus our poor food intakes increases belly fat. Food high in proteins, carbohydrates, vitamins and minerals is essential for a balanced diet. These food groups give the right amount of nutrition needed by the body.
Many times people make the mistake of dieting very rigorously in the hope that they will slim down and they remain hungry for long periods. But, this makes the body go into the 'starvation' mode, it decreases the metabolism and fat cells break down less and this is another instance of how poor food intakes increases belly fat.
Thus, the right kinds of food choices are very important for radiant health and an enviable figure!
Five Foods to Fight Disease
At 67, Ina Jeffery knows she's at risk for osteoporosis.
For 15 years, Dr. Bahram Arjmandi has studied how our bodies react to certain foods. His latest study followed Jeffery and more than 100 other women to see if bone density could be improved just by adding dried plums or prunes to their diet.
"I have never seen anything this consistent that not only prevents bone loss but increases bone mass," says Bahram H. Arjmandi, Ph.D., R.D., Professor/Chair of the Department of Nutrition, Food and Sciences at
Prunes aren't the only power food. Research showed two apples, or about 75 grams of dried apple, a day can boost good cholesterol levels.
"We saw nearly 10-percent increase in good cholesterol or
Studies also showed two large slices, or about one pound, of watermelon a day can significantly increase circulation. And Canadian researchers found two to six teaspoons of flaxseed daily reduced plaque formation up to 40 percent.
"Most medications really don't do that, and I don't want to take medication for it," Jeffery says.
Five Foods to Fight Disease
At 67, Ina Jeffery knows she's at risk for osteoporosis.
For 15 years, Dr. Bahram Arjmandi has studied how our bodies react to certain foods. His latest study followed Jeffery and more than 100 other women to see if bone density could be improved just by adding dried plums or prunes to their diet.
"I have never seen anything this consistent that not only prevents bone loss but increases bone mass," says Bahram H. Arjmandi, Ph.D., R.D., Professor/Chair of the Department of Nutrition, Food and Sciences at
Prunes aren't the only power food. Research showed two apples, or about 75 grams of dried apple, a day can boost good cholesterol levels.
"We saw nearly 10-percent increase in good cholesterol or
Studies also showed two large slices, or about one pound, of watermelon a day can significantly increase circulation. And Canadian researchers found two to six teaspoons of flaxseed daily reduced plaque formation up to 40 percent.
"Most medications really don't do that, and I don't want to take medication for it," Jeffery says.
Be healthy, wealthy and wise to avoid dementia
According to the latest research from the United States, the healthy, wealthy and well educated are less likely to suffer from memory loss and dementia as they age.
Dementia is the term used to describe the symptoms of a large group of illnesses, which cause a progressive decline in a person's mental functioning; it is a broad term which describes a loss of memory, intellect, rationality, social skills and normal emotional reactions.
Dementia usually has an insidious onset, with most people developing symptoms gradually over a period of years.
This latest study was conducted by researchers from the Universities of Michigan, Pennsylvania and Harvard along with Group Health and it set out to determine whether recent medical, demographic and social trends might have an impact on the cognitive health of older adults.
In order to do this they used data from the Health and Retirement Study, a national survey of 11,000 older adults funded by the U.S. National Institute on Aging and based at the University of Michigan Institute for Social Research.
The 11,000 individuals involved formed two nationally representative population groups, age seventy years or older, from 1993-1995 and then from 2002-2004.
The research team compared the frequency of cognitive impairment with respect to dementia and incidences of mortality and found that more years of education may have influenced the prevalence and outcomes of dementia.
It was found that the proportion of adults 65 and older with high school diplomas increased from 53 percent in 1990 to 72 percent in 2003 and the proportion with college degrees increased from 11 percent to 17 percent during the same time period.
They also found that the 1993 group had cognitive impairment (CI) 12.2 percent of the time, while the 2002 group only had CI 8.7 percent of the time.
In both groups, the presence of CI was found to increase the risk of death.
Cognitive function was tested on a 35-point scale and included counting backward, object naming, recalling the day's date, and naming the president and vice president.
They suggest that added years of education lead to higher brain development and function, better health behaviours and the "general advantages of having more wealth and social opportunities".
The researchers say their findings support the theory that the elderly have less risk of memory loss and dementia in the 2000s than they did in the 1990s because they have received better health care, are wealthier, and are better educated.
Dr. Eric Larson, a co-author of the study says the findings suggest that the onset of dementia can be delayed and prevented and suggests that societies should invest in building and maintaining cognitive reserve.
The researchers believe formal education in childhood and continued cognitive stimulation during work and leisure in adulthood, might help limit the burden of dementia among the growing number of older adults worldwide.
Today in Australia there are currently 227,300 people with dementia, with the number is expected to reach 731,000 by 2050 unless there is a medical breakthrough; there will be an estimated 57,000 new cases of dementia in 2008.
Dementia can affect younger people and it is estimated that currently over 9,600 Australians under the age of 65 have younger onset dementia.
Between 2000 and 2050, the number of people with dementia in Australia is expected to increase by 327%, while the total population increases by less than 40%.
More than 5 million Americans are estimated to be living with Alzheimer's.
The research team included social and medical scientists in addition to Group Health and the study is published in the journal Alzheimer's & Dementia.
Tuesday, February 12, 2008
Want To Live Longer? It's Never Too Late To Make A Difference
wo US studies have suggested that it's never too late to make a difference to one's odds of living longer. One study showed that having a healthy lifestyle in early elderly years was linked to greater odds of living to 90 in men, and a second study showed that although some people live to be over 100 by avoiding certain diseases, others do live with them to this age without becoming disabled.
Both studies are published in the 11th February issue of Archives of Internal Medicine.
While research on twins has shown that genes play a part in how long we are likely to live, nearly three quarters of the odds of living to a ripe old age of 90 or more, is down to "modifiable factors", or things we can change, wrote researchers in one of the articles.
In the first study, Dr Laurel B Yates of Brigham & Women's Hospital, Boston, and colleagues examined records on 2,357 men of average age 72 when they became participants in the Physician's Health Study between 1981 and 1984.
The records included a range of demographic and health data such as height, blood pressure, weight, how often they took exercise, and cholesterol levels. The men also completed questionnaires twice in the first year and then once every following year until 2006. This asked them about their health, habits and ability to carry out every day tasks.
The results showed that:
But, if he had any "adverse" risk factors, his chances of living to 90 were reduced, depending on what they were. Thus each factor would reduce the 54 per cent to the following amount:
"Although the impact of certain midlife mortality [death] risks in elderly years is controversial, our study suggests that many remain important, at least among men."
They therefore recommended that:
"Healthy lifestyle and risk management should be continued in elderly years to reduce mortality and disability."
For the second study, Dr Dellara F. Terry of the Boston University School of Medicine and Boston Medical Center, and colleagues, examined data on 523 women and 216 men age 97 or older. The data came from questions the participants had answered in a telephone interview or mailed questionnaire about their health and medical history and their ability to function.
Dellara and colleagues put them into groups according to gender and the age at which they developed diseases normally linked to aging, such as COPD (chronic obstructive pulmonary disease), dementia, hypertension, osteoporosis, Parkinson's disease, stroke, diabetes and heart disease. Those who developed these diseases at the age of 85 or more were called "delayers", and those who developed the diseases before they reached the age of 85 were called "survivors".
The results showed that:
The researchers concluded that the timing of illness in centenarians may explain the "various ways in which people can survive to extreme old age".
"Determining the mechanisms that facilitate the delay or escape of disability in the face of clinically evident age- and mortality-associated morbidities merits further investigation," they added.
In an accompanying editorial, Dr William J. Hall, of the University of Rochester School of Medicine & Dentistry, New York, wrote that the 85s and over is the fastest growing group of older Americans. They will need regular medical care, he added:
"The challenge to current health care providers is to become adept at caring for present and future centenarians with only the beginnings of concrete evidence-based research."
"Our ability to adapt to this challenge may be a prime determinant in shaping the nature of primary care practice in this country," wrote Hall.
Both studies are published in the 11th February issue of Archives of Internal Medicine.
While research on twins has shown that genes play a part in how long we are likely to live, nearly three quarters of the odds of living to a ripe old age of 90 or more, is down to "modifiable factors", or things we can change, wrote researchers in one of the articles.
In the first study, Dr Laurel B Yates of Brigham & Women's Hospital, Boston, and colleagues examined records on 2,357 men of average age 72 when they became participants in the Physician's Health Study between 1981 and 1984.
The records included a range of demographic and health data such as height, blood pressure, weight, how often they took exercise, and cholesterol levels. The men also completed questionnaires twice in the first year and then once every following year until 2006. This asked them about their health, habits and ability to carry out every day tasks.
The results showed that:
- 970 men lived to be 90 or more (41 per cent).
- Several "modifiable" factors about their biology and behaviour were linked with survival for this group.
- Smoking, diabetes, obesity, and high blood pressure appeared significantly to reduce the odds of living to 90 or more.
- On the other hand, vigorous exercise, "substantially improved it".
- Also, men who lived to 90 and beyond had better physical function, mental wellbeing and rated themselves as healthier in late life than the men who died younger.
- Smoking, obesity and having a sedentary lifestyle were also significantly linked to poorer functional status in elderly years.
But, if he had any "adverse" risk factors, his chances of living to 90 were reduced, depending on what they were. Thus each factor would reduce the 54 per cent to the following amount:
- Sedentary lifestyle reduced the chances of living to 90 from 54 to 44 per cent.
- High blood pressure reduced it to 36 per cent.
- Obesity, 26 per cent.
- Smoking, 22 per cent.
- Three factors together, such as sedentary lifestyle, obesity and diabetes, 14 per cent.
- Five factors, 4 per cent.
"Although the impact of certain midlife mortality [death] risks in elderly years is controversial, our study suggests that many remain important, at least among men."
They therefore recommended that:
"Healthy lifestyle and risk management should be continued in elderly years to reduce mortality and disability."
For the second study, Dr Dellara F. Terry of the Boston University School of Medicine and Boston Medical Center, and colleagues, examined data on 523 women and 216 men age 97 or older. The data came from questions the participants had answered in a telephone interview or mailed questionnaire about their health and medical history and their ability to function.
Dellara and colleagues put them into groups according to gender and the age at which they developed diseases normally linked to aging, such as COPD (chronic obstructive pulmonary disease), dementia, hypertension, osteoporosis, Parkinson's disease, stroke, diabetes and heart disease. Those who developed these diseases at the age of 85 or more were called "delayers", and those who developed the diseases before they reached the age of 85 were called "survivors".
The results showed that:
- 32 per cent of the participants were survivors and 68 per cent were delayers.
- Centenarians who had developed heart disease and/or high blood pressure before they got to 85 showed similar levels of function as those who delayed illness until 85 or later.
- Levels of function were described as "independent" in men and "requires minimal assistance" in women.
- Though fewer men than women live to a an extremely old age, the men in this study who did so appeared to have better mental and physical function than the women.
The researchers concluded that the timing of illness in centenarians may explain the "various ways in which people can survive to extreme old age".
"Determining the mechanisms that facilitate the delay or escape of disability in the face of clinically evident age- and mortality-associated morbidities merits further investigation," they added.
In an accompanying editorial, Dr William J. Hall, of the University of Rochester School of Medicine & Dentistry, New York, wrote that the 85s and over is the fastest growing group of older Americans. They will need regular medical care, he added:
"The challenge to current health care providers is to become adept at caring for present and future centenarians with only the beginnings of concrete evidence-based research."
"Our ability to adapt to this challenge may be a prime determinant in shaping the nature of primary care practice in this country," wrote Hall.
Wednesday, February 6, 2008
Boost for unique heart disease research
Professor Tom Marwick, a cardiologist with UQ's School of Medicine, is collaborating with Professor Simon Stewart, of the Baker Heart Research Institute, in a $4.5 million grant awarded by the National Health and Medical Research Council to study more effective strategies of treating patients at risk of cardiovascular disease or its complications.
"The biggest problem we have in treating cardiovascular disease is keeping the patient on track," Professor Marwick said.
"We are aiming to use careful clinical and physiological testing to tailor varying levels of treatment intensity to individual patients."
In this innovative approach to disease management, Professor Marwick's team will provide expertise in cutting-edge cardiovascular imaging techniques, to guide disease management programs - in which Professor Stewart is an international expert.
"One of our strengths in Australia and especially at UQ is a multi-disciplinary approach to research," he said.
"To my knowledge no-one else is looking at such a unique approach to health care that could benefit the millions of people who suffer from cardiovascular disease."
Professor Marwick said the program will address the three stages of the disease: at risk patients; early stage heart disease suffers; and those already experiencing heart failure.
"With the at risk and early stage patients we want help them keep on track with treatment and support to prevent the progression of the disease," he said.
"And for those who have already experienced heart failure we want to use our tools to identify why they aren't responding to treatment and increase the degree of intensity of treatment to get on top of it."
Professor Marwick's project was one of a number of NHMRC grants announced yesterday worth $124 million in total.
People with manic depression have a distinct chemical signature in their brains
People with manic depression have a distinct chemical signature in their brains, according to a new study. The research, published in the journal Molecular Psychiatry, may also indicate how the mood stabilisers used to treat the disorder counteract the changes in the brain that it appears to cause.
Manic depression, which is also known as bipolar disorder, is a debilitating psychiatric condition characterised by alternating mania and depression, affecting about one in every hundred people worldwide. Although it is known that the condition can be treated relatively effectively using the mood-stabilising drugs lithium and valproic acid, the reasons why these treatments work are poorly understood.
The authors of the new study, from Imperial College London, the University of Cambridge, and the National Institutes of Mental Health in the US, hope that their research will enable a better understanding of the condition and of how it can be treated.
The researchers compared postmortem brain tissue samples of people with manic depression with those of age and gender matched controls. The samples were taken from the dorsolateral prefrontal cortex, which controls the processes involved in higher cognitive functioning. The researchers analysed these samples using Nuclear Magnetic Resonance spectroscopy and found that people with manic depression had different concentrations of chemicals in this area of the brain than those without.
The researchers also used rat models to see the effects of lithium and valproic acid on the metabolite makeup of non-bipolar brain tissue. They found that these drugs caused the opposite chemical changes to those seen in the bipolar brain tissue samples. Chemicals that were increased in the bipolar brain tissue were decreased in rats given the mood stabilising drugs, and vice versa.
The researchers' findings lead them to believe that an upset in the balance of different neurotransmitters known as excitatory and inhibitory neurotransmitters, which are involved in sending signals in the brain, may be central to the disorder. The study also suggests that lithium and valproic acid work by restoring the balance of these neurotransmitters in the brain.
Levels of glutamate, an amino acid which acts as a neurotransmitter in the central nervous system, were increased in post mortem bipolar brain but glutamate / glutamine ratios were decreased following valproate treatment. Levels of another neurotransmitter, gamma-aminobutyric acid, were increased after lithium treatment and decreased in the bipolar brain. Both creatine and myo-inositol were increased in the post-mortem brain but depleted with the medications.
Dr Tsz Tsang, one of the authors of the study from the Department of Biomolecular Medicine at Imperial College London, said: "By identifying a distinct biochemical profile in patients with bipolar disorder, our new research provides a valuable insight into the origins and causes of the disease. Moreover, the changes we see in people's metabolic signatures may give a target for drug therapy, allowing us to see how effective a drug is at correcting these changes.
"In this instance, we have already shown that the biochemical changes which valproic acid and lithium bring about in mammalian models represent almost a mirror image of the perturbations in bipolar disorder. This may provide a useful insight to the actions of these treatments and a basis for which to improve therapy in the future," added Dr Tsang.
U.N. urges India to look at clean development scope
Wed, Feb 6 05:12 PM
India, one of the world's worst polluters that faces catastrophic impacts from climate change, must identify areas in its booming economy where clean technology could be used, a top U.N. climate official said on Wednesday.
Yvo de Boer, U.N. executive secretary on climate change, said India will have to reinvent growth without polluting heavily and for that it must immediately make more efficient use of energy.
Contributing around 4 percent of global greenhouse gas emissions, India will be hit with heatwaves, frequent droughts and floods and severe water shortages if it did not bring down its emission levels.
New Delhi, which is not required under the Kyoto Protocol to cut emissions, says its existing energy policy would cut its climate-warming gas emissions by over 25 percent by 2020.
Boer says that could be possible only if an immediate thrust is put on identifying the scope for clean technology.
"One, identify areas in the economy where clean development mechanisms can be used," de Boer told Reuters. "Two, improve energy efficiency mechanisms."
For instance, he says, India could use renewable energy resources to provide electricity to about 400 million Indians living without power.
Experts say India could use clean technology to build and run power stations, new cities could be designed better and energy-efficient green buildings could be constructed. About 80 percent of India's electricity is produced by burning dirty coal.
De Boer will meet Prime Minister Manmohan Singh and members of India's Planning Commission this week to find out what steps India was taking to fight climate change without impacting its 8-9 percent economic growth."We know what the developing countries like India and China don't want or cannot do. Now we want to know what they can do or they want."
Like China, India says it can not be subjected to emission caps as it must burn up fossil fuel to lift millions out of poverty, an argument that the United States says is invalid and cites to stay away from committing to emission targets.
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