Aerobic Training: How Doing It Properly Can Improve Health

A lot of people nowadays are using various medications and going on crash diets to lose some unwanted pounds and improve their health. Because of this phenomenon, the benefits of aerobic exercises have been overlooked. Two of the more famous forms of aerobic exercise are running and jogging. Doing these activities lead to improved physical appearance, healthier heart, and elevated moods.

The primary benefit of this kind of exercise is a healthy heart. The human body responds to the increased need for oxygen that comes with running or jogging. As aerobic exercise takes place, the circulatory system responds by pushing itself harder which prompts the heart to beat faster. Just like other muscles in the body that receives a healthy dose of workout, the heart becomes stronger with regular aerobic training. A stronger heart pumps blood more efficiently and improve blood flow to many parts if the body. Because of a healthy heart, climbing stairs can be a breeze and walking or running long distances may less difficult. One's body therefore becomes more efficient in handling everyday tasks that can be encountered.

Like other physical activities, regular aerobic training can give a healthier looking body to individuals who engage in them. For people who workout regularly, the muscles become more toned and lean because fat is burned off. In addition to these physical improvements, greater muscle density contributes to bone strength and reduce the risk of breaking bones as one gets older.

Medical studies also add that moderate or intense physical activities may prompt the body to produce substances called endorphins. These substances are produced by the brain that may elevate one's mood and eliminate feelings of stress and anxiety. This effect is called by many health experts as the “runner's high.”

However, individuals who want to engage in aerobic training should consult health professionals or train with a professional instructor. Because improper or too much training may do more harm than good. Extreme exercise may increase the production of stress hormones like cortisol, epinephrine, and norepinephrine. These hormones aid the body in switching to a more efficient fat-burning metabolism to preserve glycogen in the muscles and aid blood vessels in the delivery of oxygen to the muscles. However, stress overload can occur if an individuals does not dial down the intensity even for short periods. This may cause an increase in white blood cells that eliminate bacteria, viruses, and even cancer cells. When the intense exercise is finished, the number of immune cells may decrease. It is theorized that any viruses or bacteria present in this stage may multiply and cause infection which may weaken the immune system.

Aerobic training and other physical activities should be done properly to avoid ill-effects that improper or over-training may bring. Individuals who want to engage in such activities can begin aerobic training by walking or jogging five minutes in the morning and another five minutes the evening. The next they they can add a few minutes to each aerobic session. Soon, they could be walking briskly or jogging for 30 minutes a day and reap the benefits of regular aerobic exercise.

Is Eating Right All The Time Causing You Stress?

Stress can stop your weight loss goals about as much as eating a family size bag of Nacho chips and a 2-Liter bottle of pop can. My approach to weight loss was in gaining my health. Losing 300 pounds was not the first thing that occurred to me, but rather “what could I do to get healthy and eat right”. It was a very strange approach given that I was obviously clinically obese and immediately needed some quick weight loss. I had no idea that our body used food in a very specific manor and that we could improve our energy levels by working with the body, not against it. There were some very specific rules to follow, so being the good student I followed them. It became a religion for me and as I preached it, I made many people quite crazy. I became an outcast because I had to prepare my food differently and would not eat with the gang at meal times. My food was prepared differently, eaten differently and eventually I even came to ask food servers to use different spatulas to flip my “veggie burger” from the grill. I followed the rules and I increased my energy. I began eating better and my energy levels increased enough that my weight loss began and I started to become lean and healthy. Then the stuff hit the fan Well, it hit their fan, not mine. Friends began to talk behind my back about wanting the old Rob back. In one instance, I was held down on a couch while cola was poured into my mouth against my will. They wanted their old funny, fat, life of the party friend back, not this health nut with all these food rules. I think I first became aware of being stressed about food at a birthday party I was asked to attend. It was a time of celebration, but do you want to know what I was thinking? “Do I or don’t I have a piece of cake?” “This is totally processed, unnatural food. No fiber, no wholeness and it contained sugars, lard and all kinds of other crap”. I had a whole bunch of thoughts about how this would affect my weight loss goals, my health and my eating habits. I was weighing the thoughts of being socially acceptable against the health choice of having this one little piece of cake. I thought about losing them as friends if I did not accept the cake and weighed it against the impact this poor food choice was going to have on my body. I had already lost friends because of my food choices and I really did not want to lose more. I’m sure you’ve been there yourself, having to make a decision based on your social status vs your health. It’s a very quick thought process, but you notice that your blood pressure goes up, your heart begins to beat faster, you begin to sweat… you know what I mean? I ate the cake. I felt like crap. I felt like crap on many levels and I was stressing about this excessively. I felt bad that I had to make that choice in this manner. I felt bad because the sugar was surging into my blood and I felt bad because I “thought about this way too much” At some point, you need to let go of it all. There is energy in food; in the love and people around you that prepared the food and the circumstances in which it’s eaten. Never eat a meal when you are upset or sad because you should be enjoying the meal and taking in all the goodness in what the earth has brought to your body. Take in all that goodness and let go of all the stress. Eat naturally as much as you can and increase the amount of whole foods in your diet. Make a choice to remove processed foods and beverages such as cola’s, fruit juices, coffee and traditional teas. Eat with a smile on your face and give thanks to everyone involved in bringing the meal, the nutrition and that energy into your body. Then when the time is right, have fun and enjoy the health you’ve created. There was a very dramatic shift in my life, my health and my weight loss when I made the choice to enjoy some foods again. I began to break my own rules and live my life. I began to have fun with food and fun came back into my life. Let go.

Abusive Relationships: Leave and Re-live!

Everyone, at least once in their lives, have experienced getting into a relationship. When you are in a healthy relationship, both individuals support each other, sharing the good times and helping or supporting each other through the tough times. When someone matters deeply to you, and those feelings of trust and respect are returned, it enables us to face the world with confidence. Building and maintaining a healthy relationship needs commitment from both sides to make their partnership work. But it is truly worth all the effort because when you are in a good relationship, you feel good about your boyfriend or girlfriend, and you also feel good about yourself.

Not all relationships work that way no matter how much we might want them to. When there is violence, the relationship can become really destructive which can make it both physically and emotionally dangerous. Abuse can be physical, emotional, or sexual. Slapping, hitting, and kicking are forms of physical abuse that can occur in both romances and friendships. Emotional abuse, like teasing, bullying, and humiliating others can be difficult to recognize because it doesn't leave any visible scars. Threats, intimidation, putdowns, and betrayal are all harmful forms of emotional abuse that can really hurt not just during the time it's happening, but long after too. Sometimes, abusive relationships are easy to identify because some of the abuse may be very subtle. In general, abusive relationships have a serious power imbalance, with the abuser controlling or attempting to control most aspects of life.

While appearing to be powerful, abusive individuals are often very dependent upon their partners for their sense of self-esteem. Sometimes they expect their partners to take care of day to day tasks which most adults handle for themselves. Abusive partners often feel powerless in the larger world. The relationship may be the only place where they feel a sense of power. Attacking their partner's abilities or sense of self-worth is one way that abusive individuals maintain a sense of power, esteem, and control. At a deep emotional level, abusers often feels that they are not good enough and fear abandonment. By keeping their partners in a fearful or dependent state, they attempt to ensure that their partners will not leave them.

However, there are positive steps for coping with an abusive relationship such as:

· Maintaining outside relationships and avoiding isolation.

· Seeking “reality checks” by talking to others if you suspect that your partner has been abusive.

· Learning about resources available to people in abusive relationships.

· Identifying a “safe place” you can go to in an emergency if your partner becomes threatening or violent.

· Reading self-help books about healthy and unhealthy relationships.

· Seeking professional counseling or talking to someone you trust to help you sort through the issues that may be keeping you in an abusive relationship.

· Begin to develop a support system, so that if you choose to leave the relationship, you will not be alone.

Remember, abuse has no place in love. If a person made you feel inadequate, useless and fearful then it already may be the time to escape the abusive relationship. Studies show that people with healthy relationships really do have more happiness and less stress than those in an abusive relationship. One should know that abuse and violence is not acceptable in any kind of relationship, if you know from your heart of hearts that you have to get out of the abusive relationship, seek help and leave the relationship and re-live your life!

A Warm Touch, A Beneficial Act

“Babies talk when you touch them.” claimed a certified massage therapist. A mother's touch and stroking hands to her baby's body is an expression of communication for both parties. There are innumerable medical facts that support the importance of touch. Interest in hands-on therapies has become very popular nowadays that even conventional physicians now embrace these treatments as beneficial not only in reducing stress, but also in speeding post-surgery recovery, managing addictions, and ending chronic pain from migraines, arthritis, and other serious afflictions. We have come a long way in understanding the importance of touch with human development. To prove the theory that touching boosts the immune system, a host of researchers have undertaken a series of tests and verification procedures. Based on the results of the study, it was found that there was a decreased level of cortisol and an increased number killer-cell activity in research subjects that were given touch and massage therapy. Natural killer cells are immune-system cells that are important in killing virus-infected cells and cancer cells. For children with chronic diseases, touch can alleviate symptoms and let them live a more normal life. In fact, researchers say that fifteen minutes of massage a day can help a diabetic child's glucose levels remain in the normal range and improve an asthmatic child's pulmonary functions. In utero, babies are stimulated by pressure from their surroundings. It's something all babies, especially “preemies” or prematurely born infants lack on the outside. Another recent research has given proof that preemies' systems need to experience controlled stimulation to help them grow and develop. Other studies show that all babies benefit from touch therapy. According to the University of Miami's Touch Therapy Institute, babies who receive daily massage gain an average of 47 percent more weight and are discharged from hospitals up to one week earlier than babies who are not massaged. Touch therapy offers a number of benefits for newborn children. Some of these benefits include; Promoting wellness of the newborn; Enhancing the bonding process between baby and parent; Accelerates recovery from the normal rigors of birth trauma and/or difficult, prolonged labor; Helps to soothe teething discomfort; Optimizes growth and development, especially for babies who were critically ill at birth; Minimizes the complications of prematurity and provides loving comfort for babies who are hospitalized and separated from their parents; Benefits the baby even from the time of conception; and Hastens recovery from medical and surgical procedures. Further studies show a strong link between touch and emotional development. The study showed that infants of the Netsilik Inuit tribe of the Canadian Arctic are very calm and cry very little. This is thought to be because they are constantly carried on their mothers' backs and can communicate with them through touch. In one study done at the Child Development Program at Montreal Children's Hospital, researchers asked volunteer mothers to carry their babies for at least three hours a day. They then compared the babies' crying patterns with those of a group who weren't carried. The babies who were held more cried less. Research on massage in the Philippines has also revealed its positive effects on many functions in infants and children. These findings have led to widespread support of massage therapy in the local pediatric community. Not only that touch or massage therapy are beneficial to an infant's well being, but more importantly, babies that were massaged early in childhood establish a warm, positive relationship that continues as the child grows.

A Potential Cause And Solution To Depression

I have recently made a very startling discovery which has helped me to stop spiralling into bouts of depression. In this article, I write about this discovery which I hope will help other people to lead much happier lives, free from anxiety and stress.

I am the type of person who can easily let things get on top of me. If I am rushed about here there and everywhere by my family or friends, I am often left feeling very drained and exhausted. I am sure this is the same for many people but the way it affects me over the next twenty-four hours is somewhat different. I seem to lose all of my energy and this then can easily lead me into thinking in a very negative way, often ending with me becoming quite depressed.

For whatever reason this depression can stay and in a way haunt my life for quite a few days. I begin to worry about the future, start to think that I am a failure, start to become paranoid about what other people think of me and basically become scared to leave my own house.

I have spoken to my family and especially my parents about this issue. They have advised me to seek help from a doctor. I must say that even though this would be good advice for most people, I feel that I am the kind of person who could become easily hooked and dependant on any tablets that would be described. I certainly do not want an addiction to add to my problems.

Possible solution to my depression

A few weeks ago I was watching a television program which has since had a massive impact on my life. It was an army type program and it talked about how one particular group of soldiers had all seemingly become ill and could not even complete the most routine of tasks.

A doctor or some other type of medical person was called to their camp to investigate what was wrong. The initial belief was that it was likely to be some form of food poisoning.

The doctor actually stated that the men had salt deprivation and called for for a large amount of salt tablets to be bought to the camp.

I thought about this and wondered if this could be the cause of my own issues.

The next time I felt I was becoming down or when I was over tired, I ate food products which contained a lot of salt and I am very happy to report that I quickly regained my energy and confidence levels. Such a simple solution to what was once such a huge problem for me.

If you are also the kind of person who is often depressed try eating a bit more salt, it might just change your life.

Always Tired, fatigued, Anxiety filled? Maybe you need a Depression Test.

Depression has become one of the most widely increased diagnosed disorders in this country over the past few years. Things like the falling economy causing a decrease in personal finances, in addition to life’s daily stresses and worries have caused many Americans to become depressed. You may have seen the recently advertised television commercials offering depression testing. Depression not only saddens an individual’s state of mind, but also causes symptoms like fatigue, anxiety and loss of motivation, even in the simplest of daily activities. People who are depressed are not temporarily moody or sad. The condition is unfortunately, long-term and negatively affects the way a person feels, thinks and behaves. Depression is a genuine medical condition that can be treated, but the help has to be sought out. That in itself can often times be a difficult task for someone experiencing this ailment. A Depression Test is important because depression is a disease that requires attention and medical treatment. If it is not treated, it can last for months, and in some cases, even years. If you have been feeling out-of-sorts for an extended amount of time, you might consider taking a depression test. There are several ways you can do this. If you don’t feel up to a doctor visit, go online. Visit a website that can offer you a simple questionnaire to decide whether or not you might be clinically depressed. There is a wonderful website called lexapro.com that offers a very good depression test which is in the form of a simple questionnaire. You will also find answers there to any questions you might have about the way you are feeling. Another good web resource is depression.com. Please keep in mind that if your depression test results lead you to believe that you are in fact suffering from depression, you must make an appointment to see a physician and get treatment. If you are, or know someone who is suffering from depression, seek help. There is nothing to be ashamed. You shouldn’t have to live in sadness so don’t continue to let life pass you by. You are valuable part of this world and you deserve to experience the same happiness as everyone else around you.

Agoraphobia: Get Out of the Market and Conquer Your Fear

We all experience fear once at least once in our lives. When we were kids, we were very frightened to go to school on the very first day knowing that the people there would be total strangers. We were also terrified by the thought of having to go to the dentist. Some had lesser degree of fear such as dreading the thought of having to speak before a crowd or reciting in front of the class. Some manage to overcome those fears, but there are others who are still weighed down by their fears and anxiety. Fear plays a very important part in our daily life, and in human society as a whole. Fear comes in many shapes and forms, but it could be described as an unpleasant feeling of perceived risk or danger, real or not. It functions to make us alert and ready for action while expecting specific problems. We feel fearful when we believe we do not have the ability to cope with something. This fear may be grounded in reality, as when we fear being knocked down by a car when trying to cross a busy road. Or the fear may be irrational as when we fear a tiny harmless spider. Many of our fears are a mix of reality and misinterpretation of our ability to cope. When there is a large degree of of misinterpretation it is likely that it is a phobia rather than a fear. Phobias involve the experience of persistent fear that is excessive and unreasonable. It is the most common mental disorder and research shows that more than 12 percent of the American population will develop a phobia. Phobias are among several anxiety disorders, which also include panic disorder, post-traumatic stress disorder, obsessive-compulsive disorder, and generalized anxiety disorder. Phobias are cued when a person approaches a particular situation or object, or even anticipates the approach of it. The individual experiencing a phobia understands the fear they will experience as a result of that situation will be unreasonable and excessive. Phobias come in many different forms, some of the examples of phobias are: arachnophobia; the fear of spiders, acrophobia; the fear of heights. aviophobia; the fear of flying, felinophobia; the fear of cats, apiphobia; the fear of bees, and the list goes on. Some phobias are well-recognized, others are unheard of. But one kind of phobia that can be seriously disabling to an individual is called agoraphobia. The term agoraphobia is translated from Greek as “fear of the marketplace.” Its literal definition suggests a fear of “open spaces,” but the term agoraphobia has been widely misunderstood and misleading. Agoraphobics are not necessarily afraid of open spaces. Rather, they are afraid of having panicky feelings, wherever these fearful feelings may occur. For many, they happen at home, in houses of worship, or in crowded supermarkets, places that are certainly not “open.” Agoraphobia is a condition which develops when a person begins to avoid spaces or situations associated with anxiety. Typical “phobic situations” might include driving, shopping, crowded places, traveling, standing in line, being alone, meetings and social gatherings. Agoraphobia arises from an internal anxiety condition that has become so intense that the suffering individual fears going anywhere or doing anything where these feelings of panic have repeatedly occurred before. Once the panic attacks have started, these episodes become the ongoing stress, even when other more obvious pressures have diminished. It sets up a “feedback condition” which generally leads to increased numbers of panic attacks. Typically, people with agoraphobia restrict themselves to their “comfort zone” that may include only their home or the immediate neighborhood. Any movement beyond the edges of this zone creates a rise in anxiety. Sometimes, a person with agoraphobia is unable to leave home alone, but can travel if accompanied by a particular family member or friend. Even when they restrict themselves to “safe” situations, most people with agoraphobia continue to have panic attacks at least a few times a month. Researchers are still trying to understand what causes someone to have agoraphobia. As with most mental illnesses, agoraphobia is probably caused by a complex mix of biology and genetics, life's experiences, temperament and traits. But researchers do know several risk factors involved that make a person more likely to get agoraphobia. These factors include: · Having panic disorder · Experiencing stressful life events · Having a tendency to be nervous or anxious · Alcohol and substance use disorders · Female gender Agoraphobia usually starts during late adolescence or early adulthood, but younger children and older adults also can develop it. Research also shows that more women are diagnosed with agoraphobia than men. As with many other mental disorders, agoraphobia treatment typically includes a combination of medication and psychotherapy. Depression treatments and anti-anxiety medications are commonly used to treat agoraphobia and panic symptoms. Among antidepressants, the selective serotonin reuptake inhibitors (SSRIs) fluoxetine (Prozac, Prozac Weekly), paroxetine (Paxil, Paxil CR) and sertraline (Zoloft) are approved by the Food and Drug Administration to treat panic disorder and also may help agoraphobia. Other types of antidepressants, such as tricyclic antidepressants (TCAs) and monoamine oxidase inhibitors (MAOIs) also are sometimes used to treat agoraphobia. But TCAs and MAOIs tend to have more side effects and more serious side effects than do SSRIs. Anti-anxiety medications, also called benzodiazepines, can also help control symptoms of anxiety and panic attacks, and are often used in agoraphobia treatment. These may include alprazolam (Xanax), clonazepam (Klonopin), to name a few. Treatment of agoraphobia is often successful, and you can overcome agoraphobia and learn to keep it under control. A phobia can make one's life miserable, cause embarrassment, and undermine self confidence and self esteem. However, you do not have to learn to live with a phobia, there are positive and pro-active manner which will help you conquer and get out of the marketplace of fear.

5 Quick Ways To Ease Stress, Depression & Anxiety

Copyright 2006 Christopher Green

No ceremony with this article, let’s go straight into five quick ways that will help you find relief from stress, depression and anxiety.

1. Take regular breaks from the firing line. Working hard without regular breaks is a great way to build up stress and tension. Make sure you have at least one 15-minute break in the morning and one in the afternoon as well as at least 20 minutes for lunch. If possible, eat lunch away from your workstation. Equally, if you have a lot to deal with in your life right now, taking a day, or a weekend elsewhere – longer if you can - to get some breathing space will really help. Even just a day away from the firing line will enable you to get some distance from the problems and help you to gather your thoughts.

2. Regular exercise can help relieve stress, depression and anxiety. Exercise releases endorphins into your system and will give you a natural boost. It will also provide you with a break from brooding and dwelling upon problems and troubles – but only if you perform the right kind of exercises. Avoid: Exercises that allow you to brood (weight lifting, jogging, treadmills) and perform exercises that require your full concentration. Competitive sports such as squash, tennis, badminton and circuit training are all excellent examples. It is important that you do not brood when you exercise because although you will be benefiting physically, you are still stressing yourself mentally and the stress, depression and anxiety will worsen.

3. Stop beating yourself up. Self-deprecation is a huge part of stress, depression and anxiety. Each time you beat up on yourself, you will erode confidence and self-esteem. Never tell yourself you’re useless, worthless, stupid, hopeless, boring, ugly, and a loser. Never convince yourself that other people hate you, that others find you difficult to be around and that you’re better off being alone. You would never deem it acceptable to say such things to other people and you must deem it equally unacceptable to say them to yourself. These words and phrases are powerful and they will hurt you. Accept you’re not perfect and that you make mistakes – just like everybody else does – and cut yourself some slack. From this day, make a pact with me to never indulge self-deprecation ever again. IT IS UNACCEPTABLE.

4. Isolation is another problem experienced by stress, depression and anxiety sufferers. OK, there will be times when you just want your own company. During such times, you can brood over and over again on problems and events and beat yourself up for hours on end. Not good. Instead, use isolation more positively. Occupy your mind by tackling a jigsaw puzzle, a logic problem, a crossword, read a book or perform a hobby such as painting, playing a musical instrument or whatever it is you have an interest in. In this way, isolation will help you to grow instead of causing you further pain.

5. Television, radio and newspapers can all supply you with a daily hit of negativity and help lower your mood. In the main, they concentrate on the negative side of life: crime, corruption, war, scandal and natural disasters and can give you a distorted view of reality. Not to mention the amount of image manipulation they subject you to. Give yourself a break from this negative drip feed and avoid them completely for one week. You may find, like I have, that they have no place in your life after that. Trust me, you won’t miss them.

That’s five, quick tips for you to help fight stress, depression and anxiety. Please give them a try, they’ll all help to boost your mood levels very quickly indeed.

5 PROVEN Tips To Help You Wipeout Your Depression So You Can Live A Happy Life

Are you lonely?

Did you know that being lonely is a normal part of our everyday lives.

Lets face it, we've all been there.

We get depressed when we fail in our exams, when we're rejected by the person we love, or when someone very close to us passes away.

That's just part of life.

But, depression, however, can be more fatal than just plain loneliness. It could render Life-Long consequences that could ruin your Self-Esteem, Health, and Well-Being in the process.

Well today is your lucky day because I'm going to share with you some great tips to help you conquer the 'Melancholy Mood' so you can get the MOST bliss out of your daily activities.

So, with that said, lets go to Tip #1.


Tip #1. Do you get enough Light and Sunshine?

Did you know that lack of exposure to sunlight is responsible for the secretion of the hormone called Melatonin, which could trigger a dispirited mood and/or a lethargic condition.

Melatonin is only produced in the dark. What it does is it lowers the body temperature and makes you feel sluggish.

So, if you are always cooped up in your room (with the curtains closed), it would be difficult to restrain yourself from staying in bed.

This is the reason why many people suffer from depression much more often in winter than in the other seasons.

It's simply because the nights are longer.

If you can't afford to get some sunshine, you can always lighten up your room with brighter lights to help offset the darkness.

Or...

You could go have lunch outside the office for a change and take frequent walks in the early afternoon instead of driving your car over short distances.

The choices are endless. It's really up to you.


Tip #2. Keep Busy and Get Inspired.

You'll be more likely to overcome any feeling of depression if you keep your mind busy doing the activities you like doing the most.

Do the things you love.

If you're a little short on cash, you could engage in simple stuff like taking a leisurely stroll in the park, playing sports, reading books, or engaging in any activity that you have passion for and would love to pursue.

Also, set a Goal.

No matter how difficult or discouraging life can be, remain firm and have an unshakable belief that you are capable of doing anything you desire.

With this kind of positive attitude, you will attain a cheerful disposition to beat the blues.


Tip #3. Take a Break. Sit back and Relax.

I mean it.

Listen to some soothing music you like. Soak in a nice warm bath. Simply take a break from your stressful workload and spend the day just goofing around doing the things you love.

In other words, go have fun. Life's to short as it is.


Tip #4. Maintain a healthy diet and Stay Fit.

Avoid foods with lots of Sugar, Caffeine or Alcohol.

Sugar and caffeine may give you a brief moment of energy; but they will later bring about Anxiety, Tension and Internal problems.

Alcohol on the other hand is a depressant. Many people would drink alcohol to simply "forget their problems."

All they're doing is aggravating their conditions in the process.

Also, did you know that exercising regularly is a vital depression buster.

Why you ask?

Simply because it allows your body to produce more Endorphins than usual.

Endorphins are sometimes called "the happy chemicals" because of their Stress-Reducing and Happiness-Inducing properties.


Tip #5. Get a Social Life outside of work.

No man is an island. Your inner circle of friends are there to give you moral support.

Spending time and engaging in worthwhile activities with them could give you a very satisfying feeling.

And we all now... nothing feels better than having group support.

And... never underestimate the power of Touch.

What I mean is... doesn't it feel so good when someone pats you on the back and gives you words of encouragement during your most challenging times?

Hug or embrace someone today.

Get intimate.

Establish close ties with your family and friends.

The love and care expressed by others could tremendously boost your immune system and fend off illnesses.

Best of all, you'll live a more secured and happy life.


Now go give those 5 Tips a try and see how they pan out for you.

"Breaking Point: The Factors Behind Insanity"

What can drive someone to insanity? Certainly, insanity is something that is commonly understood (or misunderstood) and usually carries some sort of stigma in the popular consciousness. If you believe in modern psychology and psychiatry, there are literally thousands of forms of insanity that a person can end up developing over a lifetime. Some of them, like depression, are temporary, while others, like social anxiety, require more work for a person to get through. However, there appears to be some commonality as to what actually brings about most of the forms of insanity that people go through. Which brings the question to bear: is there a common, underlying trigger that compromises the stability of a person's mental health?

Things like stress and anxiety are often cited, as most of the common (and several uncommon) mental health issues are triggered by one of the two. Continued exposure to stress can eventually push someone beyond their “breaking point,” with the form of insanity afterwards being affected by external factors. This is often a long, strenuous process because most people have some level of resistance to such things, allowing them to at least survive the stressful period with their sanity intact. Additionally, the process may not even really result in insanity, with most of the population serving as proof of this theory. Prolonged stress can affect a person's behavior and outlook, but it is also known that several other factors can increase or reduce the impact of this. In some cases, stress and anxiety can merely even have the opposite effect, depending on the person's personal outlook.

Emotions are also said to play a critical role in driving or pushing people into insanity, with feelings being so closely tied to mental health. A person's emotional state can often be a reflection of a person's relative state of mental stability, but may also become an effect of fractured sanity. There is no doubting that emotions can disrupt and affect a person's thought processes and make them do things that they normally would not do. It has also been noted that extremely emotional situations and heavy emotional trauma can permanently affect a person's mind, often resulting in a condition that requires therapy to eventually overcome. However, it is rather arguable that emotions are merely augmenting the effects of stress and pressure, not a factor in itself.

Trauma is also frequently cited as having drastic effects on a person's sanity, particularly if it occurs during the formative years. The extreme psychological and emotional impact that trauma victims have to endure can often force some past the breaking point, having permanent effects on their mental health. However, it should be noted that trauma tends to be little more than a combination of stressful and emotional factors, usually mixed in with extreme circumstances. The vulnerability of the person's psyche plays a larger role here than in other potential causes of insanity, which explains why trauma encountered later on in life does not have the same general effect as similar events encountered during childhood.

Ultimately, insanity is something that, like sanity, must be defined on an individual basis. What is sane for one person in a given society may not be considered such by a different person within the same society. Insanity is a matter of context in this case, which is the assumption that some psychological texts make.

"The Way to Health & Vitality"

It's time to start a Healthy life:
your 7 days program

How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?

While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure.

The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and
exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.

In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a
one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you:

* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.


* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
second activity. Cool down during the last five minutes.

* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

* From one to eight weeks -- Feel better and have more energy.

* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months -- Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is
impractical. Instead, I suggest these easy-to-follow guidelines:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day

* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and
fruits

* Limit your fat intake to only what's necessary for adequate flavour

* Drink at least eight 8-oz. glasses of water throughout the day

* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn't be able to write this article, or keep my sanity.

Enjoy life, we all deserve it.

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