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An Hour Exercise for 5 Days a Week to Loose Weight

Women who want to lose weight and keep it off need to exercise for almost an hour, five days a week, according to a new study from the University of Pittsburgh.

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Researchers found that a 55-minute regime was the minimum needed to maintain a 10 percent drop in weight.

During the four-year study, 200 overweight and obese women were told to eat between 1,200 and 1,500 calories a day, and do one of four different exercise programs, which varied in intensity and variety.

After six months, all of the women lost up to 10 percent of their body weight, but only a small percentage was able to maintain it. Those who did keep the weight off were those doing more exercise — about 275 minutes a week, on average.

Research points to a combination of exercise and calorie control as having the best chance of success in weight loss. This latest research once again confirms that plenty of exercise is a key ingredient.

Sources:
BBC News July 29, 2008
Archives of Internal Medicine July 28, 2008;168(14):1550-1559

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Senior Citizens Should Walk Fast to Live Longer

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Two studies seem to prove that aging does not necessarily mean sedentary lifestyle:

Too many senior citizens assume that becoming inactive – sitting around doing not much of anything most of the time – is just what happens with getting older. Two research reports seem to prove this is just not true – life can be different with changing our mindset and, the second study finds, we will live longer if we just walk a little faster.

The program testing the results of changing the mindsets of older people was by UCLA researchers. Seniors in the pilot program became more physically active, increasing their walking by about 24 percent – an average increase of 2.5 miles per week.

The second study on speed of walking, which found that improvement in usual gait speed predicts a substantial reduction in mortality, is from the Division of Geriatric Medicine, School of Medicine, University of Pittsburgh.

Both studies which looked at people aged 65 or older appear in the issue of the Journal of the American Geriatrics Society.

Changing Mindset Works:
“We can teach older adults to get rid of those old beliefs that becoming sedentary is just a normal part of growing older,” said Dr. Catherine Sarkisian, assistant professor of geriatrics at the David Geffen School of Medicine at UCLA and the study’s lead author. “We can teach them that they can and should remain physically active at all ages.”

The researchers used a technique known as “attribution retraining” to effect a change among study participants about what it means to age and what to expect out of it.

“The exciting part is that, to our knowledge, this attribution retraining component hasn’t been tested in a physical activity intervention,” Sarkisian said. “It’s been very successful in educational interventions.”

The researchers worked with 46 sedentary senior citizens age 65 and older from three senior centers in the Los Angeles area.

The participants attended four weekly, hour-long group sessions led by a trained health educator who applied an attribution retraining curriculum. The participants were taught to reject the notion that becoming older means becoming sedentary and to accept that they can continue engaging in physical activity well into old age.

Each attribution retraining session was followed by a one-hour exercise class that included strength, endurance and flexibility training.

Participants were fitted with electronic pedometers, to be worn at all times, which measured the number of steps they took each week. They also completed surveys that gauged their expectations about aging — higher scores indicated that participants expected high functioning with aging, while lower scores meant they expected physical and mental decline.

As a result of the program, participants increased the number of steps they took per week from a mean of 24,749 to 30,707 — a 24 percent increase — and their scores on the age-expectation survey rose by 30 percent .

..

Also, their mental health-related quality of life improved, and they reported fewer difficulties with daily activities, experienced less pain, had higher energy levels and slept better.

“An intervention combining attribution retraining with a weekly exercise class raised walking levels and improved quality of life in sedentary older adults in this small pre-post community-based pilot study,” the researchers wrote. “Attribution retraining deserves further investigation as a potential means of increasing physical activity in sedentary older adults.”

Live Longer by Walking Faster:
The study on walking speed looked at 439 senior citizens to estimate the relationship between 1-year improvement in measures of health and physical function and 8-year survival.

Six measures of health and function were checked quarterly over 1 year.

Participants were classified for each measure as –
? improved at 1 year,
? transiently improved, or
? never improved.

Mortality was ascertained from the National Death Index.

Of the six measures, only improved gait speed was associated with survival.

Mortality after 8 years determined by the gait speed measurement was
31.6% – for improved,
41.2% – for transiently improved, and
49.3% – for never improved,.

The authors concluded, “Because gait speed is easily measured, clinically interpretable, and potentially modifiable, it may be a useful ‘vital sign’ for older adults.”

But, they also said, “Further research is needed to determine whether interventions to improve gait speed affect survival.”

About faster gait speed…
“Improvement in Usual Gait Speed Predicts Better Survival in Older Adults,” was by Susan E. Hardy MD, PhD, Subashan Perera PhD, Yazan F. Roumani MS, MBA, Julie M. Chandler PhD, Stephanie A. Studenski MD, MPH (2007)

Sources:http://seniorjournal.com/NEWS/Fitness/2007/7-11-16-SenCitCanDecide.htm

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Compulsive Shopping: Is It a Disorder?

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There is little doubt that compulsive shopping can cause severe impairment and distress — two key criteria for formal recognition as a mental disorder.

But the rest remains up for grabs: Is compulsive shopping a biologically driven disease of the brain, a learned habit run amok, an addiction in its own right, or a symptom of the other dysfunctions — most notably depression — that so often accompany it? Where is the line between avid shopping (a norm widely observed in the United States) and compulsive shopping? And how, if this is an illness, is it best treated?

Compulsive buying is not currently recognized as a disorder by the mental health profession’s guidebook, the Diagnostic and Statistical Manual of Mental Disorders, generally called the DSM. That may change soon, as psychiatrists draft the next version of the DSM, due out sometime after 2010.

In anticipation, researchers and academic practitioners are exploring and debating what the cause of such a condition might be, how widespread it is, and how best to diagnose, characterize and treat it. A decision to adopt compulsive shopping as a diagnosis would require most private and public health insurers to cover its treatment, spur new research on the phenomenon and very likely escalate what is now a modest search by pharmaceutical companies for drugs that could curb its symptoms.

It would also raise ethical issues about the nature of “behavioral addictions” — a controversial catch-all term that includes Internet addiction, hypersexuality and compulsive gambling. Preliminary evidence suggests that these “behavioral addictions” involve malfunctions in many of the same brain circuits — those involved in arousal and reward-seeking behavior, deferral of gratification and repetition of actions that result in harm. All are expected to be considered for inclusion in the coming DSM.

Ties to other problems:

While experts debate how compulsive buying is related to psychiatric disorders, there is little doubt that they often go hand in hand.

Psychiatrist Timothy Fong, director of UCLA’s Impulse Control Disorders Clinic, says that probably 40% to 50% of patients in treatment at the clinic have a major psychiatric disorder accompanying their out-of-control buying behavior. A French study published in 1997 found that of 119 patients hospitalized for depression, almost 32% would meet proposed standards for the diagnosis of compulsive shopping. A pair of 1994 studies found that among subjects who met proposed standards for compulsive shopping, roughly two-thirds also could be diagnosed with anxiety, substance abuse or mood disorders, impulse-control disorders such as kleptomania or pyromania, or with disorders marked by obsessive-compulsive behaviors.

“What’s unclear,” especially where depression is present, “is which came first,” says Fong.

Equally unclear is how to treat a condition with such seemingly varied and uncertain origins. Psychotherapy appears to help, and treating other psychological problems with medication and therapy is widely viewed as essential. Preliminary studies have found that antidepressants that increase the availability of the neurochemical serotonin in the brain can ease shopping compulsion. And naltrexone, a drug that blunts the inebriating effects of alcohol, has shown modest effectiveness in curbing the urge to shop.

But Dr. Lorrin Koran, a professor of psychiatry (emeritus) at Stanford, stressed that in many cases, these medications have been scarcely more effective than placebos. That fact suggests that for many compulsive shoppers, awareness of the problem, encouragement from others and personal motivation might be as powerful as any drugs.

“Even though we don’t have conclusive proof that one treatment or another works better than another, we do know that people tend to get better if they seek treatment,” says Koran. Much of the cognitive behavioral therapy that has shown promise has focused shoppers on “changing the self-talk” — the things a compulsive shopper tells himself or herself to justify a trip to the store or a purchase — and finding other ways to react to sadness, anger or frustration.

Sadness and spending
That sadness may spur excess spending was neatly demonstrated in an experiment conducted by researchers at Harvard, Stanford, Carnegie Mellon and the University of Pittsburgh and published in the June issue of Psychological Science.

Thirty-three subjects were offered $10 to participate in a study and divided into two groups: one that listened to a sad story and wrote an introspective essay about it and another that listened to an emotionally neutral story, then detailed their day’s activities.

Afterward, subjects in each group were offered the chance to buy a sporty insulated water bottle using some of their $10 payment, and asked to state the price they would be willing to pay to buy it. The difference — by all appearances dictated solely by differing emotional states — was startling: Subjects in the sad-story group were prepared to pay almost four times as much to acquire the snappy water bottle as those who had entered the market in a neutral emotional state.

In short, misery appears to make people less miserly, not more, the authors concluded — especially when the miserable were very focused on their feelings of sadness. Sad consumers, they suggested, are likely to think less of themselves, and thus may be more motivated to boost their self-image with a pricey purchase.

Click to see:->Shopping’s dark side: The compulsive buyer

>ompulsive shopping: where to turn for help

Sources:Las Angles Times

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A Calculus Affair

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Roundworms seem to be indulging in some serious mathematical calculations in their hunt for food, find scientists.

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In their search for food, tiny roundworms — no larger than a few centimetres — appear to be engaging in a bit of senior school mathematics. A team of US-based researchers has found that two distinct cells in the brains of roundworms make up a specialised, miniature computer that guides the worm’s food-finding behaviour through functions that mimic calculus.

Biologist Shawn Lockery at the University of Oregon and his colleagues have shown how the two cells work in tandem to guide a worm towards food. The researchers believe that the computational mechanism that occurs in the roundworm’s brain is similar to what drives a person to the aroma of a meal in the making in the kitchen. Their findings appeared last week in the journal Nature.

“We’ve discovered a tiny, specialised computer inside the primitive roundworm,” said Lockery. “The computer calculates the rate of change of the strengths or concentrations of various tastes.” The analysis of the rate of change is done by a process called differentiation — a key element of calculus, a mathematical discipline typically introduced in senior school.

“The worm uses this information to find food and avoid poisons,” said Lockery, who had first predicted the existence of such a mechanism in the roundworm brain in 1999 after observing how the worms change directions based on taste and smell.

The two neurons make up the antagonistic sensory cues (ASE) system, and function just as two nostrils or two eyes. The left neuron controls an on switch, while the right neuron controls an off switch.

In their experiments, the researchers exposed the roundworms to salt and pepper. They showed that the left neuron is active when the worms move forward, and the right neuron is active when the worms begin a turn or searching motion.

The scientists reasoned that artificial activation of the left neuron ought to make the worms move straight ahead, while activation of the right neuron would make them turn to find something, or avoid something. That’s exactly what their experiments with pepper have revealed. Which way a roundworm turns will depend on which neuron has been turned on.

Researchers believe the finding could help research aimed at the treatment of people who have problems involving smell or taste. But that’s a long-term goal. For now, it’s just an insight into how even roundworms do some calculus.

Sources: The Telegraph (Kolkata, India)

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Dandelion

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Botanical Name: Taraxacum officinale (WEBER)
Family: Asteraceae
Kingdom:Plantae
Order: Asterales
Tribe: Cichorieae
Genus: Taraxacum

Common Names: The common name dandelion ( dan-di-ly-?n, from French dent-de-lion, meaning “lion’s tooth”) is given to members of the genus and, like other members of the Asteraceae family, they have very small flowers collected together into a composite flower head. Each single flower in a head is called a floret. Many Taraxacum species produce seeds asexually by apomixis, where the seeds are produced without pollination, resulting in offspring that are genetically identical to the parent plant

Habitat  : Dandelion is    native to temperate areas of the globe. Throughout most of the northern hemisphere, including Britain.  A very common weed of grassland and cultivated ground.

A dandelion is a short plant, usually with a yellow flower head and notched leaves. A dandelion flower head consists of many tiny flowers. The dandelion is native to Europe and Asia, and has spread to many other places. The dandelion is also known by its genera name Taraxacum. In Northern areas and places where the dandelion is not native, it reproduces asexually.

The Dandelion, though not occurring in the Southern Hemisphere, is at home in all parts of the north temperate zone, in pastures, meadows and on waste ground, and is so plentiful that farmers everywhere find it a troublesome weed, for though its flowers are more conspicuous in the earlier months of the summer, it may be found in bloom, and consequently also prolifically dispersing its seeds, almost throughout the year.

Plant Description:
Dandelion (Taraxacum) is a large genus of flowering plants in the family Asteraceae. They are tap-rooted biennial or perennial herbaceous plants, native to temperate areas of the Northern Hemisphere of the Old World. They are known as pests or weeds to the common person.

The genus is taxonomically very complex, with numerous macrospecies, and polyploidy is also common; over 250 species have been recorded in the British Isles alone (Richards 1972). Some botanists take a much narrower viewpoint, and only accept a total of about 60 species.

CLICK TO SEE THE PICTURES.>....(01).…...(1)..…....(2).…..(3)…….(4)...…….

The leaves are 5-25 cm long, simple and basal, entire or lobed, forming a rosette above the central taproot. As the leaves grow outward they push down the surrounding vegetation, such as grass in a lawn, killing the vegetation by cutting off the sunlight. A bright yellow flower head (which is open in the daytime but closes at night) is borne singly on a hollow stem (scape) which rises 4-30 cm above the leaves and exudes a milky sap (latex) when broken. A rosette may produce several flowering stems at a time. The flower head is 2-5 cm in diameter and consists entirely of ray florets.

Away from their native regions, they have become established in the Americas, Australia and New Zealand as weeds. They are now common plants throughout all temperate regions.

—From its thick tap root, dark brown, almost black on the outside though white and milky within, the long jagged leaves rise directly, radiating from it to form a rosette Iying close upon the ground, each leaf being grooved and constructed so that all the rain falling on it is conducted straight to the centre of the rosette and thus to the root which is, therefore, always kept well watered. The maximum amount of water is in this manner directed towards the proper region for utilization by the root, which but for this arrangement would not obtain sufficient moisture, the leaves being spread too close to the ground for the water to penetrate.

The leaves are shiny and without hairs, the margin of each leaf cut into great jagged teeth, either upright or pointing somewhat backwards, and these teeth are themselves cut here and there into lesser teeth. It is this somewhat fanciful resemblance to the canine teeth of a lion that (it is generally assumed) gives the plant its most familiar name of Dandelion, which is a corruption of the French Dent de Lion, an equivalent of this name being found not only in its former specific Latin name Dens leonis and in the Greek name for the genus to which Linnaeus assigned it, Leontodon, but also in nearly all the languages of Europe.

There are many varieties of Dandelion leaves; some are deeply cut into segments, in others the segments or lobes form a much less conspicuous feature, and are sometimes almost entire.
The shining, purplish flower-stalks rise straight from the root, are leafless, smooth and hollow and bear single heads of flowers. On picking the flowers, a bitter, milky juice exudes from the broken edges of the stem, which is present throughout the plant, and which when it comes into contact with the hand, turns to a brown stain that is rather difficult to remove.

Flower Forms Dandelion clock :
The flower matures into a globe of fine filaments that are usually distributed by wind, carrying away the seed-containing achenes. This globe (receptacle) is called the “dandelion clock,” and blowing it apart is a popular activity for children worldwide. In German it’s called a Pusteblume, translated as “blow flower.” The number of blows required to completely rid the clock of its seeds is deemed to be dependent on the time of day.

Seeds:
The flower head is surrounded by bracts (sometimes mistakenly called sepals) in two series. The inner bracts are erect until the seeds mature, then flex down to allow the seeds to disperse; the outer bracts are always reflexed downward. Some species drop the “parachute” (called a pappus, modified sepals) from the achenes. Between the pappus and the achene, there is a stalk called a beak, which elongates as the fruit matures. The beak breaks off from the achene quite easily.

General Uses:
Dandelions are used as food plants by the larvae of some species of Lepidoptera.Small birds are very fond of the seeds of the Dandelion and pigs devour the whole plant greedily. Goats will eat it, but sheep and cattle do not care for it, though it is said to increase the milk of cows when eaten by them. Horses refuse to touch this plant, not appreciating its bitter juice. It is valuable food for rabbits and may be given them from April to September forming excellent food in spring and at breeding seasons in particular.

The young leaves of the Dandelion make an agreeable and wholesome addition to spring salads and are often eaten on the Continent, especially in France. The full-grown leaves should not be taken, being too bitter, but the young leaves, especially if blanched, make an excellent salad, either alone or in combination with other plants, lettuce, shallot tops or chives.

Young Dandelion leaves make delicious sandwiches, the tender leaves being laid between slices of bread and butter and sprinkled with salt. The addition of a little lemon-juice and pepper varies the flavour. The leaves should always be torn to pieces, rather than cut, in order to keep the flavour.

The young leaves may also be boiled as a vegetable, spinach fashion, thoroughly drained, sprinkled with pepper and salt, moistened with soup or butter and served very hot. If considered a little too bitter, use half spinach, but the Dandelion must be partly cooked first in this case, as it takes longer than spinach. As a variation, some grated nutmeg or garlic, a teaspoonful of chopped onion or grated lemon peel can be added to the greens when they are cooked. A simple vegetable soup may also be made with Dandelions.

The dried Dandelion leaves are also employed as an ingredient in many digestive or diet drinks and herb beers. Dandelion Beer is a rustic fermented drink common in many parts of the country and made also in Canada. Workmen in the furnaces and potteries of the industrial towns of the Midlands have frequent resource to many of the tonic Herb Beers, finding them cheaper and less intoxicating than ordinary beer, and Dandelion stout ranks as a favourite. An agreeable and wholesome fermented drink is made from Dandelions, Nettles and Yellow Dock.

The roasted roots are largely used to form Dandelion Coffee, being first thoroughly cleaned, then dried by artificial heat, and slightly roasted till they are the tint of coffee, when they are ground ready for use. The roots are taken up in the autumn, being then most fitted for this purpose. The prepared powder is said to be almost indistinguishable from real coffee, and is claimed to be an improvement to inferior coffee, which is often an adulterated product. Of late years, Dandelion Coffee has come more into use in this country, being obtainable at most vegetarian restaurants and stores. Formerly it used occasionally to be given for medicinal purposes, generally mixed with true coffee to give it a better flavour. The ground root was sometimes mixed with chocolate for a similar purpose. Dandelion Coffee is a natural beverage without any of the injurious effects that ordinary tea and coffee have on the nerves and digestive organs. It exercises a stimulating influence over the whole system, helping the liver and kidneys to do their work and keeping the bowels in a healthy condition, so that it offers great advantages to dyspeptics and does not cause wakefulness.

Chemical Constituents:-The chief constituents of Dandelion root are Taraxacin, acrystalline, bitter substance, of which the yield varies in roots collected at different seasons, and Taraxacerin, an acrid resin, with Inulin (a sort of sugar which replaces starch in many of the Dandelion family, Compositae), gluten, gum and potash. The root contains no starch, but early in the year contains much uncrystallizable sugar and laevulin, which differs from Inulin in being soluble in cold water. This diminishes in quantity during the summer and becomes Inulin in the autumn. The root may contain as much as 24 per cent. In the fresh root, the Inulin is present in the cell-sap, but in the dry root it occurs as an amorphodus, transparent solid, which is only slightly soluble in cold water, but soluble in hot water.

Patrs Used In Medicine:—The root, fresh and dried, the young tops. All parts of the plant contain a somewhat bitter, milky juice (latex), but the juice of the root being still more powerful is the part of the plant most used for medicinal purposes.

Medicinal   Uses:-Diuretic, tonic and slightly aperient. It is a general stimulant to the system, but especially to the urinary organs, and is chiefly used in kidney and liver disorders.

Dandelion is not only official but is used in many patent medicines. Not being poisonous, quite big doses of its preparations may be taken. Its beneficial action is best obtained when combined with other agents.

The tincture made from the tops may be taken in doses of 10 to 15 drops in a spoonful of water, three times daily.

It is said that its use for liver complaints was assigned to the plant largely on the doctrine of signatures, because of its bright yellow flowers of a bilious hue.

In the hepatic complaints of persons long resident in warm climates, Dandelion is said to afford very marked relief. A broth of Dandelion roots, sliced and stewed in boiling water with some leaves of Sorrel and the yolk of an egg, taken daily for some months, has been known to cure seemingly intractable cases of chronic liver congestion.

A strong decoction is found serviceable in stone and gravel: the decoction may be made by boiling 1 pint of the sliced root in 20 parts of water for 15 minutes, straining this when cold and sweetening with brown sugar or honey. A small teacupful may be taken once or twice a day.

Dandelion is used as a bitter tonic in atonic dyspepsia, and as a mild laxative in habitual constipation. When the stomach is irritated and where active treatment would be injurious, the decoction or extract of Dandelion administered three or four times a day, will often prove a valuable remedy. It has a good effect in increasing the appetite and promoting digestion.

Dandelion combined with other active remedies has been used in cases of dropsy and for induration of the liver, and also on the Continent for phthisis and some cutaneous diseases. A decoction of 2 OZ. of the herb or root in 1 quart of water, boiled down to a pint, is taken in doses of one wineglassful every three hours for scurvy, scrofula, eczema and all eruptions on the surface of the body.

Known Hazards : This plant has been mentioned in various books on poisonous plants but any possible toxins will be of very low concentration and toxicity. There are reports that some people have suffered dermatitis as a result of touching the plant, this is probably caused by the latex in the leaves and stems.

Disclaimer : The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplement, it is always advisable to consult with your own health care provider.

Help taken from :en.wikipedia.org, www. botanical.com and Herbs That Heals

http://www.herbnet.com/Herb%20Uses_DE.htm

http://www.pfaf.org/user/Plant.aspx?LatinName=Taraxacum+officinale

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