Category Archives: Health & Fitness

Living healthy for 100 years


Living to be a 100 years old with sound health & mind is a very real possibility for many many people in the near future. After all, in present days there are sprightly 80 year olds running businesses, managing their finances and living independently (with a very little help from friends and relatives)!


Health is the only key to a long and happy life. The only effort to maintain a healthy life allalong is to start when one is young, before disease sets in as one gain age.
A great deal of research has gone into understanding aging, as the world’s population is getting older. In one study, senior citizens were divided into three groups. The first group did an hour of aerobic activity (such as running, jogging, walking or cycling) a day combined with weight training with weights of 1-2 kilos. The second group did only little flexing and stretching exercises. The third continued with their usual sedentary life. After a period of six months, the first group was found to not only have gained muscle but also developed a positive outlook on life and become mentally strengthy & sharper. There was no noticeable difference in groups two and three. Uniformly though, they had lost muscle mass and “slowed down” mentally and physically.


After research and several studies, 10,000 steps a day was declared a magic figure to maintain health. It works out to about five miles a day. Most people actually walk only 3,500 steps a day. The new smartphones, some watches and pedometers are able to track daily activity accurately. The other way is to get up every hour and walk for a minute. This can be added to, or alternated with, stair climbing – a 1,000 calorie per hour activity. Swimming, walking, jogging and running use about 300 calories per hour depending on the intensity, the distance covered and the speed.

Our body requires a certain amount of energy to stay alive even if we sleep all day. This can be calculated as the weight in kilos multiplied by 2.2 multiplied by 11. It works out to around 1,500 calories for a 60-kilo adult. 1,500 calories a day is a “restricted diet.” It is barely enough to enjoy a good meal or indulge even occasionally in tasty, high calorie snacks. To be able to eat more and enjoy it, you need to increase activity. Then the calories utilised in the activity can be added to the total daily consumption.

Every decade the metabolic rate falls by five per cent in men and three per cent in women. Muscles atrophy and become insidiously replaced by fat if they are not used, and with increasing age. Muscle, even at rest, consumes more energy than fat. This lowers the metabolic rate. It also reduces strength and affects balance. Weight training needs to be done. A litre bottle can be filled with water and held in each hand and the traditional school drill should be done using this. This consists of five up and down and side-to-side movements with the arms. Gradually work up to twenty repetitions of each circuit.

Mental activity like puzzles, Sudoku and learning verses by heart alone will not keep the brain sharp, it will only marginally delay the onset of Alzheimer’s and dementia. It has to be combined with an hour of physical activity a day, preferably outdoors in the sunshine. Even walking up and down a portico or around a block of flats is all right.

It is proved that a person who does regular Yoga exercise with Pranayama & Meditation, with moderate & control diet keeps and maintains long healthy life.

The effect of an hour’s effort today and everyday will make a hundred fold difference in a lifetime. The other fact – one is never too old to start.

It is modern days recommendation that the busiest person should do work out daily …one should consider it as a daily routine as one needs to sleep,get up in the morning,go to toilet, brushing teeth etc. There is a saying that persons who skip daily exercise or physical workout with the excuse they do not afford any time to do exercise will have to spent more time IN BED  when they suffer from different kind of diseases.

Click & learn : My 2015 Exercise Recommendations and Update by Dr. Mercola

Resources: Health article from The Telegraph (kolkata, India)

Minimum Amount of Exercise Needed To Keep A Person Fit

When an extensive study was done in Taiwan on 4,20,000 randomly selected adults (men and women) for 10 years,  it was found that compared with individuals in a totally inactive control group, those in the low-volume activity group, (who exercised for an average of 92 minutes per week) had a 14 per cent reduced risk of all-cause mortality and a three year longer life expectancy. Every additional 15 minutes of daily exercise beyond the minimum amount of 15 minutes a day further reduced all-cause mortality by 4 per cent and all-cancer mortality by 1 per cent. These benefits were applicable to all age groups and both sexes. So the minimum required is probably 15 minutes a day (90 minutes a week) of moderate-intensity exercise.

Source: Published in The Telegraph ( Kolkata, India)

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Cutting Carbohydrates From the Diet May Increase Longivity

You may be able to extend your life and stay fit throughout your old age with a simple change of diet that switches on your “youth” gene.

Professor Cynthia Kenyon, whom many experts believe should win the Nobel Prize for her research into aging, has discovered that carbohydrates directly affect the genes that govern youthfulness and longevity.

By tweaking the genes of roundworms, she has been able to help them live up to six times longer than normal.
->The carbohydrates we eat directly affect two key genes that govern youthfulness and longevity
The genes that controlled aging in worms also do the same thing in rats and mice, probably monkeys, and there are signs they are active in humans, too. She found that turning down the gene that controls insulin in turn switches on another gene which acts like an elixir of life.

The Daily Mail reports:
“Discovering the … [first] gene has prompted the professor to ­dramatically alter her own diet, cutting right back on carbohydrates. That’s because carbs make your body produce more insulin (to mop up the extra blood sugar carbs ­produce) … so the vital second gene, the ‘elixir’ one, won’t get turned on.”

Source: Daily Mail October 26, 2010

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Eliminate Your Joint Pain Safely And Effectively

If you experience nagging pain in your shoulders, elbows, wrists, hands, hips or knees—you know firsthand how it can ruin your life. Throbbing pain takes the joy out of doing things you love… robs you of a good night’s sleep… and ruins your days with constant discomfort.


Nearly 66 million Americans—about one in three adults—suffer from chronic joint pain whether it’s from poor diet, lack of exercise, obesity or just the plain wear and tear of aging. Whatever the reason—muscle soreness and stiff and aching joints can choke the pleasure out of life. And research from Yale University indicates that those suffering from joint pain and arthritis will double by the year 2030.

Solutions from the medical industry usually involve costly prescription drugs—many of which are now infamous for their miserable side effects. And some of those pain relievers have been proven dangerous. Recently, investigators found that the popular joint prescription medication Vioxx® triggered more than 100,000 heart attacks. And two similar pain-relief drugs—Bextra® and Celebrex®—are suspected of causing thousands more.

Supplements containing glucosamine, serrapeptase, bromelain and astaxanthin can help reduce your pain or may make it completely disappear. Imagine how good you would feel if you could reduce muscle stiffness and pain… cool the inflammation of your joints… decrease the nighttime soreness… relieve the creaking and cracking joints… and eliminate the everyday aches and pains.

So stop your suffering now and avoid the dangerous risks associated with prescription and over-the-counter drugs. Get the all-natural relief your joints are aching for with nutrients from Mother Nature’s pharmacy.

You may click to see :

Natural Medicine For Arthritis pain, Joint pain, and Back pain!

Herbal, Natural Home Arthritis Remedies
(& Supplements)

Natural & Home Remedies for Joint Pain

Source: Better Health Research

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Exercise Protects Against Stress Induced Cell Aging

Exercise can buffer the effects of stress-induced cell aging, according to new research that revealed actual benefits of physical activity at the cellular level.

The scientists learned that vigorous physical activity as brief as 42 minutes over a 3-day period, similar to federally recommended levels, can protect individuals from the effects of stress by reducing its impact on telomere length. Telomeres (pronounced TEEL-oh-meres) are tiny pieces of DNA that promote genetic stability and act as protective sheaths by keeping chromosomes from unraveling, much like plastic tips at the ends of shoelaces.

A growing body of research suggests that short telomeres are linked to a range of health problems, including coronary heart disease and diabetes, as well as early death.

“Telomere length is increasingly considered a biological marker of the accumulated wear and tear of living, integrating genetic influences, lifestyle behaviors, and stress,” said Elissa Epel, who is one of the lead investigators. “Even a moderate amount of vigorous exercise appears to provide a critical amount of protection for the telomeres.”

The findings build on previous research documenting that chronic psychological stress takes a significant toll on the human body by impacting the length of telomeres in immune cells. While the exact mechanisms have remained elusive, a research study in 2004 found that the ramifications of stress stretch deep into our cells, affecting telomeres, which are believed to play a key role in cellular aging, and possibly disease development.

The findings also build on previous studies showing that exercise is linked to longer telomeres, but this is the first study to show that exercise — acting as a “stress-buffer” – can prevent the shortening of telomeres due to stress.

Research on telomeres, and the enzyme that makes them, was pioneered by three Americans, including molecular biologist Elizabeth Blackburn who co-discovered the telomerase enzyme in 1985. The scientists received the Nobel Prize in Physiology or Medicine in 2009.

“We are at the tip of the iceberg in our understanding of which lifestyle factors affect telomere maintenance, and how,” noted Blackburn.

In the study, 62 post-menopausal women – many of whom were caring for spouses or parents with dementia — reported at the end of each day over three days the number of minutes of vigorous physical activity in which they had engaged. Vigorous activity in the study was defined as “increased heart rate and/or sweating.” They also reported separately their perceptions of life stress that they had experienced during the prior month. Their blood’s immune cells were examined for telomere length.

Results support the discovery six years earlier in premenopausal women that psychological stress has a detrimental effect on immune cell longevity, as it relates to shorter telomeres. The new study showed, however, that when participants were divided into groups – an inactive group, and an active group (i.e., they met federal recommendations for 75 minutes of weekly physical activity) – only the inactive high stress group had shorter telomeres. The active high stress group did not have shorter telomeres. In other words, stress predicted shorter telomeres in the sedentary group, but not in the active group.

The Centers for Disease Control and Prevention (CDC) suggests 75 minutes of vigorous activity a week for adults, or 150 minutes of moderate activity in addition to weight-bearing exercises. For children and adolescents, recommended levels are 90 minutes per day. For this sample of older women, it appears that the CDC-recommended level of vigorous exercise for adults may be enough to buffer the effects of stress on telomeres. However, the researchers say, this finding needs to be replicated with larger samples.

“At this point, we have replicated previous findings showing a link between life stress and the dynamics of how cells age,” said lead author Eli Puterman. “Yet we have extended those findings to show that, in fact, there are things we can do about it. If we maintain the levels of physical activity recommended, at least those put forth by the CDC, we can prevent the unyielding damage that psychological stress may have on our body.”

“Our findings also reveal that those who reported more stress were less likely to exercise over the course of the study,” he said.”While this finding may be discouraging, it offers a great opportunity to direct research to specifically examine these vulnerable stressed individuals to find ways to engage them in greater physical activity.”

The researchers are now embarking on another research project in which participants will learn their own telomere length. The scientists will test whether discovering one’s personal telomere length will motivate people to make lifestyle changes such as exercising more, reducing stress and eating less processed red meat, all factors that have been linked to telomere length.

You may click to see:->
*Joint Pain
*Fitness is Critical to Staying Mentally Sharp as We Age

*Study Suggests Running More Beneficial for Building Stronger Bones
*Physical Fitness Increases Brain Size in Elderly


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Etiquettes of Gymming

Don’t let your gym work against you. Watch out for these common pitfalls, suggests fitness expert Althea Shah.


Like everything else, a workout also has its own set of etiquettes and rules which, if not followed, can send your regimen for a toss. Being able to drag yourself every day to the gym is good, but even more important is to have the correct know-how of the dos and don’ts while exercising. Althea Shah, fitness expert from Gold’s Gym India, Mumbai, lists the common dangers prevalent in the gym.

Out of form: All exercises are designed in a specific manner to provide optimal results. It’s common knowledge that lifting maximum weight (as per one’s capacity) during the last set of any exercise provides maximum benefit. It helps one attain ‘muscle fatigue’ which gives the ‘after-burn’ effect (calorie burn after finishing the workout). However, the worst thing that one can do is to compromise on the right ‘form’ so as to be able to lift that ‘extra’ weight.
Without the best form, workload goes waste or becomes unproductive. Those who swing weights while lifting and bend their backs during a bicep curl are at a high risk of injuries.

Lifting too much:
Never lift more than what your muscles can handle. Gradual, progressive resistance is a far more effective way to increase muscle strength. When helping somebody with his workout, align your body such that it allows you to aid the lifter, without any risk of injury.

Keep it clean: Always wipe the equipment with a gym towel before and after use as it helps prevent spread of diseases. Though there’s a lot of etiquette emphasis on wiping equipment (such as the cardio machines) after use, it is also imperative to take your health in your own hands and wipe it before use as germs could still be transferred from adjacent machines.

Don’t go barefoot: The human traffic in locker rooms, combined with absence of sunlight, creates a perfect environment for germs to flourish. Always wear footwear to avoid athlete’s foot, a fungus infection that usually starts with itchy scales and blisters between the toes. Footwear will also keep you from slipping on wet tiles.
Those frequenting jacuzzis and pools are at high risk of catching contagious skin infections such as dermatitis. Chlorine in the water kills most germs, but if it doesn’t contain enough chlorine, you could catch a hair-follicle infection which needs antibiotic treatment.

Junk the mobile: Gym is for working out. So do just that. Smsing and chatting on phone not only wastes time, but the smart ones who try to multi-task their workouts with cellphone activity are at high risk of injuries. Treadmill accidents account for more than onethird of the reported injuries, with people either tripping or falling off them. Learn to use the machine first and refrain from checking your cell phone while working out. Also, be careful not to go too close to someone lifting heavy weights. He/she might, by mistake, drop them on your feet.

Fit to size: The gym equipment is designed to accommodate a wide range of body types and sizes, so it’s imperative that you adjust it to your size. Not doing so reduces the machine’s impact on your muscle. The muscle, hence, goes partially trained, leading to sluggish contribution in muscular growth.

Don’t jerk:
When you jerk the weight, it’s likely that you’re jerking other muscle groups as well. This can lead to strain and injury. The back muscles are particularly vulnerable to such injuries. Remember: control the weight, don’t let it control you.

Right equipment:
Before using any equipment, check that there are no loose nuts or screws on the machine. If the machine rattles or works with a jerk during exercise, stop immediately. Also, check cables of weight machines to ensure they aren’t frayed or damaged, and are covered with a protection sleeve.

Source: The Times Of India

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Your Gums May Save Your Life

Stem cells now have an easy and superior source — gum tissue.As per latest lab report.

……………....CLICK  & SEE

The history of modern medicine has rarely witnessed anything as controversial as stem cell therapy. Exponents swear by its potential to change the face of treatment and alleviate suffering. Taking advantage of this, unscrupulous medicos across the world have used the therapy to make a quick buck. Their claims — which are, of course, unsubstantiated — have caused further damage, almost discrediting this treatment method that explores the possibility of introducing new cells into damaged tissues to cure a disease or an injury.

As the name suggests, stem cells are capable of growing into various types of cells found in the human body. They can help form bones, muscles and even heart and brain cells. Medical scientists hope they can offer an answer to many diseases that have been so far regarded as incurable.

An enormous amount of research is required to take the therapy to a standard where it can be put to use extensively. However, there is a problem — providing more and more researchers easy access to stem cells is a daunting task.

A team of Indian researchers has found a better source for at least one important type of stem cells. Scientists led by Mohan Wani at the National Centre for Cell Science (NCCS), Pune, have shown that mesenchymal stem cells (MSCs) — which have the potential to regenerate muscles, bones and even nerve cells — can be extracted from human gum tissue.

Stem cells are of different types. Some are pluripotent — that is, they can be grown into all types of cells found in the human body. Human embryos are a good source of pluripotent stem cells. Most of the ethical issues relating to stem cell research are in connection with these stem cells.

The MSCs, on the other hand, are multipotent — that is, they can grow into only certain types of cells. Scientists have shown in the lab that MSCs can be used to regenerate bones, cartilage and muscles, but this is yet to become a line of treatment.

Studies in the past have shown that MSCs are present in virtually all organs and tissues in the body. But they are normally harvested from bone marrow, the soft tissue inside the bones. One of the reasons, perhaps, is that the technique to extract bone marrow has been around for more than three decades. Bone marrow transplant has been a popular method of treating many blood disorders, including thalassaemia and certain blood cancers.

However, the process of extracting bone marrow cells is painful, particularly for the elderly. “Harvesting bone marrow from the iliac crest of the pelvic bone is a painful course. Moreover, you need to extract the tissue in a large quantity as the number of MSCs in it is low,” says Wani.

Gum tissue, on the other hand, not only contains more stem cells but also of a more homogenous type. Bone marrow contains more than one type of stem cell. Besides, the process of harvesting stem cells from gum tissue is easy and leaves no scar, says Wani.
The NCCS work, which appeared in the latest issue of the journal Biochemical and Biophysical Research Communications , says that gum tissue can be a superior source of stem cells for several reasons. The yield of MSCs from bone marrow ranges from 0.001 to 0.01 per cent. In case of gum tissue, “we are expecting a four to six-fold increase,” says Wani.

The study looks interesting, says Maneesha Inamdar, a researcher at the Jawaharlal Nehru Centre for Advanced Scientific Research, Bangalore, who works in the area of stem cells. Oral cells are more accessible and hence could be a better alternative to bone marrow, she observes.

Another expert from Christian Medical College, Vellore, however, is not so hopeful. “I do not anticipate people lining up to have their gingival (gum) tissue biopsied to produce these cells, nor do I see any dramatic impact of the use these cells in the clinic in the near future,” says the scientist, who prefers to remain anonymous.

There are other benefits of stem cells extracted from gum tissue, says Wani. The scientists, who grew many generations of the cells in the lab, found that they could hold their inherent properties for much longer than those derived from bone marrow. “These cells exhibited no abnormalities and are hence safe for clinical applications,” Wani told KnowHow.

As the next step, the Pune researchers plan to use to the stem cells derived from gum tissue to regenerate different types of human tissues.

So take care of your gums, for they will take care of you one day, if needed.

Massaging of Gum with a finger and rinsing the mouth at least two to three times daily after  eating, is the easiest way to keep the gum muscles strong &  healthy.

You may click to see:->Home Treatments for Gum Disease

Source : The Telegraph (Kolkata,India)

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Get Fit with this Easy Rule: Walking

The deceptively simple path to a fit body  begins with the easiest activity in the world: walking.

Every get-fit plan should start with a basic 30-minute daily walk for 30 days. It will prime your body for the muscle-toning and stamina-building exercises you need in order to go from couch potato to hot property. Cheat or skip this simple step and you run the risk of injuring yourself and falling off the fitness wagon.

First things first
According to experts, an out-of-shape muscle is deficient in two things: tiny power house factories (called mitochondria) that generate juice for your workouts, and contractile proteins that give the muscle strength. And walking for 30 minutes a day – or for 10 minutes three times a day – for a month replenishes mitochondria and contractile proteins, so your body will be ready and able to build on your fitness routine. Find out how an “easy” walk can still help you lose weight.

Take the next step :
When you’re ready to expand your exercise program, follow these guidelines for sculpting a lean, healthy body:

– After 30 days of walking, add 10 minutes of resistance training, focusing on the large muscle groups of your body (back, abs, quads, glutes, shoulders, and hamstrings) every other day.

– The next month, add another 10 minutes of resistance training, hitting your remaining muscle groups (chest, shoulders, and arms) every other day.

Congratulations! After 90 days, you’ll be ready to pull out your cutest workout gear and showoff your fit body. Add 21 minutes of stamina-building exercise to your routine three times a week.

Source: The Times Of India

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Memory Loss Can be Reversed — Just Do THIS

Moderate physical activity performed in midlife or later appears to be associated with a reduced risk of mild cognitive impairment — and a six-month high-intensity aerobic exercise program can improve cognitive function in individuals who already have the condition.
Each year, 10 percent to 15 percent of individuals with mild cognitive impairment will develop dementia, as compared with 1 percent to 2 percent of the general population.

Physical exercise may protect against mild cognitive impairment by means of the production of nerve-protecting compounds, greater blood flow to the brain, improved development and survival of neurons and the decreased risk of heart and blood vessel diseases.

Eurekalert January 11, 2010
Archives of Neurology January 2010;67(1):71-9
Archives of Neurology January 2010;67(1):80-6

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Coffee, a Must After Workout

Drinking coffee after a workout can help refuel muscles and recover quickly from rigorous exercising.


Glycogen, the muscle’s primary fuel source during exercise, is replenished more rapidly when athletes ingest both carbohydrate and caffeine after rigorous exercise, thus improving their performance.

The researchers found that athletes who ingested caffeine with carbohydrate had 66pct more glycogen in their muscles four hours after finishing intense, glycogen-depleting exercise, compared to when they consumed carbohydrate alone.

“If you have 66% more fuel for the next day’s training or competition, there is absolutely no question you will go farther or faster,” said Dr. Hawley, the study’s senior author.

Despite coffee, caffeine is also present in common foods and beverages, including, tea, chocolate and cola drinks.

The study involved seven well-trained endurance cyclists, wherein they were asked to ride a cycle ergometer until exhaustion, and then consume a low-carbohydrate dinner before going home.

The study was conducted in four sessions. This exercise reduced the athletes’ muscle glycogen stores prior to the experimental trial.

The athletes did not eat again until the next day for the second session, when they again cycled until exhaustion. The participants were given a drink that contained carbohydrate alone or carbohydrate plus caffeine and rested in the laboratory for four hours. Both the processes were repeated 7-10 days later.

The researchers found that one hour after exercise, muscle glycogen levels had been refilled to the same extent whether or not the athlete had the drink containing carbohydrate and caffeine or carbohydrate only.

However, four hours after exercise, the drink containing caffeine resulted in 66 pct higher glycogen levels compared to the carbohydrate-only drink and caffeinated drink resulted in higher levels of blood glucose and plasma insulin.

Several signalling proteins believed to play a role in glucose transport into the muscle also elevated to a greater extent after the athletes ingested the carbohydrate-plus-caffeine drink, compared to the carbohydrate-only drink.

But the researchers warned that athletes who want to incorporate caffeine into their workouts should experiment during training sessions well in advance of an important competition to find out what works for them.

Source: The Times Of India

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