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Thursday, September 6, 2007
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Thursday, September 6, 2007
What Are The Effects Of Anger And Stress On Your Health
Recent studies on emotional state and health suggest keeping a positive emotional balance is as important as a healthy diet. Experts at the University of California discovered the anger you keep inside, along with other emotional unbalances trigger complex biochemical reactions in the body that leave us more susceptible to sickness and disease. Holding in anger over time can cause depression and people who hold in a lot of anger are more at risk for illnesses, especially immunological disease (auto immune diseases), including rheumatoid arthritis.
A test was performed on subjects at UCLA with anger and response. Those subjects who kept their anger inside experienced a decrease in immune system activity, but those who expressed their anger showed no chemical change in their bodies. Pent up anger is not the only kind of anger that is dangerous to your health, according to Duke University, students who had low hostility scores had one quarter less chances of having coronary heart disease then those who scored higher in hostility levels.
Those who response violently to stressful situations experienced biochemical changes that are just as destructive to the body and these violent reactions may elevate serotonin levels in the body. Studies with mice and serotonin levels showed that mice with higher levels of serotonin were more aggressive than those with lower levels; more studies need to be done to determine if humans respond in the same way but theoretically speaking serotonin can increase aggressiveness in humans as well. One study on students at Harvard Medical School that was going on for forty five years suggested that health and happiness in older age was directly related to how well those individuals got along with their parents while they were younger. Those students who had a stronger family relationship were happier forty five years later when the University followed up on how they were doing later in life.
Researchers suggest that individuals should reduce their stress levels, keep family relationships going strong and spend more time socializing with friends. Pent up anger can cause a lot of stress on a person and stress can cause health issues as well. Stress can cause all sorts of problems starting with migraines, headaches, digestive problems and memory loss. Depression from pent up anger will cause stress, which in turn can disrupt sleep pattern s and eating habits further stressing the body. To combat stress and anger, exercise on a regular basis. Also, taking brief five minute breaks after someone made you angry to reflect and relax before continuing the day at work or home. Writing down your thoughts on paper can help release some of that pent up anger some researchers say.
If you work in a high stress job, taking supplements like a b complex can help restore the adrenal glands. Your adrenal glands produce the fight of flight hormones, continuous anger and stress will tax the adrenal glands and a b-complex vitamin can help restore those over worked adrenals naturally. Supplementing with herbs such as St. john�s wort and kava kava can help reduce stress and anxiety. Excess stress and anger can lead to anxiety as well. Always consult your doctor if you have questions about herbal supplements and medication. Stop into your local health food store or shop online for supplements like St john�s wort, b-complex vitamins, or other stress supporting supplements.
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Visit VitaNet Health Foods, VitaNet sells high quality supplements like Source Naturals Stress Formula with Herbs to help manage stress. Please link to this site when using this article.
Calories Burned
How Calories are burned.
Many americans have a misconception of how calories are burned. The importance of knowing how calories are burned is very important in the fight to stay health and in shape. Expend more calories than you consume and there will be a weight loss. The body burns calories three ways. Resting metabolic rate (RMR), energy expended with exertions either from exercise or daily activities. And the thermic effect of food. Resting metabolic rate is the most important of the three.
Resting metabolic rate account for 60-75% of daily caloric expenditure . This means you burn the most calories while at rest. The faster your Metabolic rate is the more calories you burn. People a high percentage of lean body mass (fat free mass) burn calories more while at rest. This means it is important to not only lose fat but to gain muscle in the process. It is also important to eat enough calories during the day. Restricting calories will lower you Metabolism rate this is why it is important to have a good healthy diet plan.
Energy expended with exercise or daily activities account for 20-30% of your daily caloric output. When you can determine the amount of calories you burn according your workout and intensity. A typical exercise session will burn about 300 calories. It is important to do some type of exercising because daily activities alone may not burn enough calories.
Thermic effect of food accounts for about 10% of calorie expenditure. If you eat a 400 calorie meal about 40 calories are used for digestion and absortion. This is another reason it is important to eat enough calories throughout the day. 10% of your calories burn actually comes from eating.
To understand about burning calories you must understand about fat itself. You have to burn 3500 calories to lose one pound of fat. Fat comes in many forms and fat is even good for you when eating the right kind in moderation.
Fat is a nutrient that helps the body function in various ways: For example it supplies the body with energy. It also helps other nutrients work and, when it becomes fatty tissue, it protects organs and provides insulation, keeping you warm. But the body only needs small amounts of fat. Too much fate can have bad effects, including turning into unwanted excess pounds and increasing cholesterol in the bloodstream.
There are different types of fat, and they have different effects on your risk of heart disease. Knowing which fat does what can help you choose healthier foods.
Total Fat. This is the sum of saturated, monounsaturated, and polyunsaturated fats and transfatty acids in food. Foods have a varying mix of these three types.
Saturated fat.
This fat is usually solid at room and refrigerator temperatures. It is found in greatest amounts in foods from animals, such as fatty cuts of meat, poultry with the skin, whole-milk dairy products, lard, and some vegetable oils, including coconut and palm oils. Saturated fat increases cholesterol in the blood more than anything else in the diet. Keep your intake of saturated fat low.
Unsaturated fat.
This fat is usually liquid at room and refrigerator temperatures. Unsaturated fats occur in vegetable oils, most nuts, olives, avocadoes, and fatty fish, such as salmon.
There are types of unsaturated fat-monosaturated and poly unsaturated. When used instead of saturated fat, monounsaturated an polyunsaturated fats help lower blood cholesterol levels. Monounsaturated fat is found in greatest amounts in foods from plants, including olive, canola, sunflower, and peanut oils. Polyunsaturated fat is found in greatest amounts in foods for plants, including safflower, sunflower, corn, soybean, and cottonseed oils, and many kinds of nuts. A type of polyunsaturated fat is called amega-3 fatty acids, which are being studies to see if they help guard against heart disease. Good sources of omega-3 fatty acids are some fish, such as salmon, tuna, and mackerel.
Use moderate amounts of food high in unsaturated fats, taking care to avoid excess calories.
Transfatty acids. Foods high in trans fatty acids tend to raise blood cholesterol. These foods include those high in partially hydrogenated vegetable oils, such as many hard margarines and shortenings. Foods with a high amount of these ingredients include some commercially friend foods and some bakery goods.
The best way to cook to reduce fat
There�s a host of lowfat cooking methods. Try these-but remember not to add butter or high-fat sauces:
BAKE
BROIL
MICROWAVE
ROAST
STEAM
POACH
Lightly stir fry or saut� in cooking spray, small amount of vegetable oil, or reduced sodium broth.
Grill seafood, chicken, or vegetables.
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Clinton Walker III is a 32 year-old personal trainer from Birmingham, AL. His experience includes over 7 years of Personal Training. He has studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. He is also the author of the 72 page book titled Full Body Makeover. Through extensive research, experience, and testing, he decided to put the knowledge that he has gained in writing. Clinton Walker III believes in not only training, but educating his clients to maintain their results throughout life.
http://www.makeoverfitness.com
abdominal exercises
Doing Abdominal exercises will not by itself enable to you look like a cover model. Your belly could even get bigger. Here�s why. People tend to store fat in their stomachs. You can have the strongest abs in the world but if you have 3 inches of fat in front of them, your still going to have 3 inches of fat. It�s just going to be pushed out a little more.
Spot reducing-trying to lose weight in one part of your body by exercising that area- simply doesn�t work.
In order to see those abdominal muscles, you must combine aerobic exercise-walking, running, treadmill, stairclimbing- with abdominal exercises and eating a healthy diet.
Best Abdominal Exercises
To achieve rippling abdominal muscles you must perform aerobic exercise like walking, running, treadmill workouts, staircliming. You must also perform abdominal exercises and diet correctly.
Working you abdominal muscles will not by itself give you washboard abs.
Having weak abs can lead to poor posture and leave you susceptible to back injuries.
To get the best results you need to do 15-20 reps of each abdominal exercise. You can build up your abdominal muscles by doing a veriety of abdominal exercises with and without weight.
Here are a list of the best abdominal exercises
Hip raises
Tips: 1. This exercise is great because unlike crunches, this works mostly the lower abs. 2. Use your abs to pull your legs up. Rotate your pelvis foreward to really "crunch" your abs. 3. Try not to swing. Using momentum in any exercise is cheating! 4. Squeeze your abs at the top! Keep your legs together.
Crunches
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!
The best abdominal exercise overall.
Hanging knee raise
Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your waist. Do NOT swing and use momentum. Go slow and concentrate on using your abs to pull your legs up. Return to the starting position. Repeat. You can place weight between your ankles for added resistance. You can also raise your knees to one side of your body to work the obliques.
The best abdominal exercise for you lower abs.
Dumbell side bend
Works the obliques. Stand straight up with your feet at shoulder width. Hold a dumbbell in your right hand with your palms in. Place your left hand on your waist. Keep your back straight. Bend to the right as far as you can, then bend to the left as far as possible. After finishing your desired reps, change the weight to your other hand and repeat. Bend at your waist only, not at your hips or knees! Can also be done with a barbell on your shoulders.
Barbell trunk twist
Works your obliques. Place a light barbell on your shoulders and sit at the end of a flat bench with your feet firmly on the floor. Twist your torso to the right, then to the left by twisting at your waist only. Do not move your head from side to side. Keep your back straight and your head up. Can also be done standing or by holding a dumbbell close to your chest.
Cable crunch
Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the waist so the elbows travel toward the middle of the thighs. Return and repeat.
Seated twist
Works your obliques. Place a light barbell on your shoulders and sit at the end of a flat bench with your feet firmly on the floor. Twist your torso to the right, then to the left by twisting at your waist only. Do not move your head from side to side. Keep your back straight and your head up. Can also be done standing or by holding a dumbbell close to your chest.
--
Clinton Walker III is a 32 year-old personal trainer from Birmingham, AL. His experience includes over 7 years of Personal Training. He has studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. He is also the author of the 72 page book titled Full Body Makeover. Through extensive research, experience, and testing, he decided to put the knowledge that he has gained in writing. Clinton Walker III believes in not only training, but educating his clients to maintain their results throughout life.
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