Tag Archives: Physical exercise

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Procedural physical activities benefits

February 19, 2017
Procedural physical activities

Procedural physical activities benefits are essential for healthy living

Procedural physical activities benefits: Children weight gain solutions

The procedural physical activities that benefits children should be moderate intensity aerobic. The children’s daily physical activity should ensure proper variance of age and physical development of the child. According to the experts at AWAREmed health and wellness resource center under the leadership of doctor Dalal Akoury MD many people today live very inactive lives and may find it difficult to engaging in physical activity. Doctor Akoury advises that when such people decides to begin losing weight through physical activity programs for the first time, it is important that they do so under close supervision to avoid injury. That is to say, if you haven’t been active in the past, it is necessary that you start slowly and build up the intensity little by little:

  • When starting out, one way to be active is to do more everyday activities, such as taking the stairs instead of the elevator and doing household chores and yard work.
  • The next step is to start walking, biking, or swimming at a slow pace, and then build up the amount of time you exercise or the intensity level of the activity.
  • To lose weight and gain better health, it’s important to get moderate-intensity physical activity. Choose activities that you enjoy and that fit into your daily life.
  • A daily, brisk walk is an easy way to be more active and improve your health.
  • Use a pedometer to count your daily steps and keep track of how much you’re walking.
  • Try to increase the number of steps you take each day.
  • Other examples of moderate-intensity physical activity include dancing, gardening, and water aerobics.

As you progress you will want to experience the greater health benefits out of this exercise, therefore try increasing your level of activity or the span of time you’re active. For instance, you may choose to start walking for 10-15 minutes three times a week and then graduate to brisk walking for 60 minutes, 5 days a week.

Procedural physical activities benefits: Behavioral changes

Altering or transforming your behaviors or habits related to food and physical activity is essential for losing weight.

  • First, understand which habits persuade you to overeat or have an inactive lifestyle.
  • Then, change these habits.

Guideline and tips useful in adopting healthier habits

Change of surroundings – It is possible that you may overeat when watching a TV program, when treats are available at work, or when in the company of some of your friends. If this describes you, try adopting the following:

  • Instead of sitting to watch TV, dance to music in your living room or go for a walk.
  • Leave the office break room right after you get a cup of coffee.
  • Bring a change of clothes to work. Head straight to an exercise class on the way home from work.
  • Create a reminder note on your calendar to remind yourself to take a walk or go to your exercise class.

Keep a record – You can be inspired by the progress you make by observing the records of your food intake and the amount of physical activity you do each day. For example, positive records indicate that you’ve been meeting your physical activity targets, this will motivate to keep it up.

Seek support – Relay on the support and encouragement from your friends, family, and health care provider either in person, through e-mail, or by talking on the phone or by joining a support group. Finally, as you purpose to practice these guidelines you can schedule an appointment with doctor Akoury for an exclusive professional recovery process that will leave you healthier and active.

Procedural physical activities benefits: Children weight gain solutions

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Keeping healthy and lean weight during vacation

September 25, 2015

Keeping healthy and lean weight during vacation: Don’t bring back extra pounds as your token

Keeping healthy and lean weight during vacation

Healthy living will go along way in keeping healthy and lean weight during vacation and after. We must all embrace changes in our lifestyle if this is to be achieved.

The time to leave behind alarm buzzers, nagging bosses and household chores is here with us and all the plans have been concluded to set off. Unfortunately, one thing just won’t go away that is your worry of packing on some weight in your let lose moments. Doctor Akoury gives a very sincerely comment that “traveling can be very synonymous with ditching your diet willpower and the motivation to exercise, causing you to bring back some unwanted weight gain along with that tan.” This is everyone’s concern during such times and it is what we want to focus on even as we take some time to discuss the essential of keeping healthy and lean weight during vacation. Professionally doctor Dalal Akoury makes emphasis that it is not always a must that when you leave on vacations, then you will be careless to drop all your previous efforts of losing weight progressively. That is not the case because you can actually make this your vacation to be the best and perfect time to keep lean and healthy. Take a moment and reason with yourself comparing this time and other busy times while at work. You will realize that during vacations you are more relaxed, you sleep well and because of being free, you have adequate time to move around exploring your new environment. If you have not noticed then we want to let you know that the additional walk time, comfort sleep and relaxation are very good tools of keeping fit and healthy. In other words you can keep the fire of losing weight burning even during vacation. All you need to do according to the experts at AWAREmed Health and Wellness Resource Center is to balance your usual healthy habits with a bit of extra indulgence. Therefore to keep you on the move, our team of top nutrition and fitness experts shares with you some of the best and most realistic ways to enjoy your getaway without totally wrecking your diet.

Keeping healthy and lean weight during vacation: Packing with you healthy snacks

To avoid wasting calories on hotel vending machine food or unhealthy airport fare, bring your own nutritious snacks to keep on hand and only chose hotels where fitness expert and trainer are experienced enough to help you continue with your exercise even when away from your home town. Being smart in this area would mean keeping a stash of protein bars in your luggage so that you can resist the temptation of potato chips at the airport snack shops. By bringing food stuff that’s non-perishable like little baggies of nuts and dried fruit or fruit that can last a few days out of the fridge like the bananas and apples you will be ensuring that you are keeping distance with all temptations that may compel you into unhealthy feeding. It is important that you keep such food items within reach like for instance you could stuff them in your bag when you’re at the beach or sightseeing this way you can eat every few hours if not, you’ll wind up starving and may overdo it at your next meal. Another good tip is to stock up only healthy snacks for the day, like a box of whole-grain cereal or fresh fruit, from your hotel breakfast buffet.

Keeping healthy and lean weight during vacation: Work out at the Airport

Normally you realize that your airline will indicate about 90 minutes before departure time and I want to ask, if you were discipline and followed the directions and got to the airport 90 minutes before your flight what do you do with that free time at the airport? This is a very good opportunity for you to do some mini exercise. Like for instance instead of burying your head on a novel seated in those unhealthy seats, you could use the long hallways to your advantage to speed-walk back and forth around the terminal. While doing this remember the safety of your luggage which you could entrust in the care of your family, and take turns stretching your legs. This may look waste of time but the benefits far-outweigh the inconveniences you may be thinking of. As you continue engaging in the work take a look around the place and if you spot any set of stairs whose destination is not restricted, waste no second, climb those to add some intensity to your mini-workout. The power walk will also help you avoid pigging out on airport snacks and give you an energy boost to start your vacation on a healthy note.

Keeping healthy and lean weight during vacation: Bring your workout with you

You don’t need to spend hours a day working out, but squeezing in some form of daily exercise gives you a cushion to enjoy that extra appetizer or beachside cocktail. If your vacation spot lacks a good hotel gym or places to get in exercise outdoors, plan ahead and pack equipment you can use in the comfort of your hotel room before you head out for the day or during the downtime between your daily activities and dinner. A jump rope can fit into any suitcase and provides a great power workout for you wherever you will go. Incorporate it as part of the following circuit workout: Alternate a minute of jumping rope after a minute each of crunches, push-ups, and lunges. Repeat a few times for a travel-ready express workout. Exercises DVD’s that can be played on a laptop in your room are another great way to squeeze in a workout whiles you are away.

Keeping healthy and lean weight during vacation: Take advantage of the hotel’s facilities

When making you hotel bookings it is important that you make enquiries about their gym facilities. It will not be advisable to assume that the hotel gym is going to be inadequate because you may be pleasantly surprised to find state-of-the-art equipment and televisions to help pass the time. Remember that these days most gyms facilities have extended hours and some are even open 24 hours daily meaning that you can work out when it’s most convenient for you. Besides that, doctor Dalal Akoury further recommends calling the hotel before you arrive to see if they have partnerships with local gyms (a great way to experiment with new classes) or can recommend other nearby opportunities, like yoga or Pilate’s studios or hiking or biking paths. There’s also the hotel pool and it is always advisable to do this first thing in the morning before the pool is open for kids. With all these guidelines taken up you are likely to keep healthy, lean and well balanced weight during your vocations.

Keeping healthy and lean weight during vacation: Don’t bring back extra pounds as your token

 

 

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Cortisol Connection and weight management tips

September 18, 2015

Cortisol Connection and weight management tips: The role stress play in weight complications

Cortisol Connection and weight management tips

Cortisol Connection and weight management tips are very important in the elimination of all weight related complications

In our previous article we dwelt much on the significance of cortisol in stress management and now we want to focus our discussion on the cortisol connection and weight management tips that will be useful for all of us in keeping fit. With the help of experts from AWAREmed Health and Wellness Resource Center a facility founded by doctor Dalal Akoury (MD). This is a discussion we want to invite you to be part of specifically to eliminate any ignorance that is likely to cause us to lose the focus of eliminating all the complications that are associated with weight complications in our lives. Doctor Akoury from her over two decades of professional practice is looking at the happenings of today’s society and she is very much concern with the kind of commercials that tout the effectiveness of supplements like Cortislim ™ and Relacore ™ that propose to help people lose weight and feel less stressed by inhibiting the effects of cortisol. Some of these commercials do not fully inform the general public effectively about some of the following:

  • The function and importance of cortisol for bodily function.
  • The potential link between cortisol and obesity.
  • The potential link between stress, cortisol, and appetite.
  • The harmful health effects of stress-induced obesity.

Therefore to bridge the gap, we want to shade more light on the above omissions so that together we can walk along in this worthy course of proper weight management.

Cortisol Connection and weight management tips: Where does cortisol come from and what is its purpose in the body?

Cortisol has become a ‘prime’ hormone of fascination, discussion and confusion within the consumer and fitness industry, due to misleading television commercials and advertisements. It is a steroid (compound based from a steroid nucleus) hormone that is produced in the cortex of the adrenal glands located on top of each kidney. Fasting, food intake, exercising, awakening, and psychosocial stressors cause the body to release cortisol. Cortisol is released in a highly irregular manner with peak secretion in the early morning, which then tapers out in the late afternoon and evening. Energy regulation and mobilization are two critical functions of cortisol. Cortisol regulates energy by selecting the right type and amount of substrate (carbohydrate, fat or protein) that is needed by the body to meet the physiological demands that is placed upon it. Cortisol mobilizes energy by tapping into the body’s fat stores and moving it from one location to another, or delivering it to hungry tissues such as working muscle. Under stressful conditions, cortisol can provide the body with protein for energy production through gluconeogenesis, the process of converting amino acids into useable carbohydrate (glucose) in the liver. Additionally, it can move fat from storage depots and relocate it to fat cell deposits deep in the abdomen. Cortisol also aids adipocytes (baby fat cells) to grow up into mature fat cells. Finally, cortisol may act as an anti-inflammatory agent, suppressing the immune system during times of physical and psychological stress.

Cortisol Connection and weight management tips: The potential link between cortisol and visceral obesity   

Cortisol directly effects fat storage and weight gain in stressed individuals. Tissue cortisol concentrations are controlled by a specific enzyme that converts inactive cortisone to active cortisol. This particular enzyme is located in adipose (fat) tissues. Studies with human visceral (fat surrounding the stomach and intestines) and subcutaneous fat tissue have demonstrated that the gene for this enzyme is expressed more by obese conditions. It has also been demonstrated in research that human visceral fat cells have more of these enzymes compared to subcutaneous fat cells. Thus, higher levels of these enzymes in these deep fat cells surrounding the abdomen may lead to obesity due to greater amounts of cortisol being produced at the tissue level. As well, deep abdominal fat has greater blood flow and four times more cortisol receptors compared to subcutaneous fat. This may also increase cortisol’s fat accumulating and fat cell size enlarging effect.

Cortisol Connection and weight management tips: What is the potential link between stress, cortisol, and appetite?

Animal and human studies have demonstrated that cortisol injections are associated with increased appetite, cravings for sugar, and weight gain. Epel et al. demonstrated that premenopausal women who secreted more cortisol during and after novel laboratory stressors chose to consume more foods high in sugar and fat. It has been thought that cortisol directly influences food consumption by binding to receptors in the brain (specifically, the hypothalamus). This can stimulate an individual to eat food that is high in fat and/or sugar. Cortisol also indirectly influences appetite by regulating other chemicals that are released during stress such as CRH (corticotrophin releasing hormone), leptin, and neuropeptide Y (NPY). High levels of NPY and CRH and reduced levels of leptin have been shown to stimulate appetite.

Cortisol Connection and weight management tips: Harmful health effects associated with stress-induced obesity

Chronic stress can contribute to several harmful physiological events. When body tissues are exposed to high levels of cortisol for extended periods of time, some cellular and tissue alterations may occur. High levels of cortisol cause fat stores and excess circulating fat to be relocated and deposited deep in the abdomen, which left unchecked can develop into or enhance obesity. In addition, hypertension (high blood pressure), hyperlipidemia (elevated lipids), and hyperglycemia (elevated glucose) have been linked to elevated cortisol levels. Individuals with a high waist-to-hip ratio (which identifies visceral obesity) are at a greater risk for developing cardiovascular disease, type II diabetes mellitus, and cerebrovascular disease.

Are there any practical assessment tips for the fitness professional to utilize? To help identify clients with a potential risk for the diseases described above (which are associated to stress-induced obesity) and distinguish any patterns of fat distribution, fitness professionals can utilize a waist-to-hip ratio (WHR) measurement or waist circumference measurement. The WHR is the circumference of the waist divided by the circumference of the hips. The waist measurement is at the narrowest part of the torso between the ribs and iliac crest. The hip measurement is around the buttocks at its maximum posterior extension.

Cortisol Connection and weight management tips: The significance of cortisol in stress management

Finally professionals should ensure that their clients are aware of the links between stress and abdominal obesity. Cortisol is a necessary hormone that is responsible for fuel regulation and is released while exercising, eating, awakening, and psychosocial stress. However, if there is too much cortisol in circulation, abdominal obesity can develop. This type of central obesity is linked to developing cardiovascular disease, type II diabetes mellitus, and cerebrovascular disease. An effective and regular exercise and stress management program may be a key to reducing and or preventing stress-induced obesity.

Cortisol Connection and weight management tips: The role stress play in weight complications

 

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Real concerns for smokers desiring to quite

September 4, 2015

Real concerns for smokers desiring to quite: Finding solutions to all your smoking frustrations

Real concerns for smokers desiring to quite

Please don’t because I understand the real concerns for smokers desiring to quite. I appreciate but no thank you.

Until you get there you may not understand the magnitude of the real concerns for smokers desiring to quite their smoking habits. The desire to quite is often very high in most smokers, but they are always pulled down by environmental events, social and physical events. Speaking to experts from AWAREmed Health and Wellness Resource Center, it is very evident that smokers are easily angered, frustrated and irritated, they are anxious, depressed and often are worried about their BMI. These are some of the real concerns for smokers desiring to quite that we want to focus on in this article as follows.

Real concerns for smokers desiring to quite: What can I do about anger, frustration, and irritability?

Anger and frustrations are a common occurrence after one opts for quitting smoking, at this point you may feel jittery and short-tempered, and you may even want to give up on tasks and assignments more quickly than usual. Because of this you may be less tolerant of others and easily get into more arguments with people even at the slightest different in opinion. Over the years experts have been researching on the link between anger, frustrations and cigarette smoking and it was established that the most common negative feelings associated with quitting smoking are feelings of anger, frustration, and irritability. These negative feelings are always at their highest within the first week of quitting and may last for 2 to 4 weeks. For easy management of these negative feelings the following are some useful hints:

  • In all you do always remind yourself that these feelings are temporary and will fade with time.
  • Engagement actively in physical activities like taking a walk is very important.
  • Reduce from your diet caffeine by limiting or avoiding coffee, soda, and tea.
  • Try meditation or other relaxation techniques, such as getting a massage, soaking in a hot bath, or breathing deeply through your nose and out through your mouth for 10 breaths.
  • Always consult with your doctor about nicotine replacement products or other medications before you can administer any in your body.

Real concerns for smokers desiring to quite: What can I do about anxiety?

Doctor Akoury is registering that the feeling of anxious is almost becoming a routine every time one make effort of quitting. Ordinarily within a time spun of 24 hours of quitting smoking, you will most likely feel tense and agitated. You may also feel tightness in your muscles especially around the neck and shoulders. According to the various studies conducted in the past it has been established that anxiety is one of the most common negative feelings associated with quitting. Therefore if anxiety occurs, it builds over the first 3 days after quitting and may last 2 weeks. We can therefore apply the following tips in the managing anxiety:

  • Remind yourself that anxiety will pass with time.
  • Set aside some quiet time every morning and evening a time when you can be alone in a quiet environment it will help you remain focus objectively.
  • Engage in physical activity, such as taking a walk.
  • Reduce caffeine by limiting or avoiding coffee, soda, and tea.
  • Try meditation or other relaxation techniques, such as getting a massage, soaking in a hot bath, or breathing deeply through your nose and out through your mouth for 10 breaths.
  • Consult with your doctor about nicotine replacement products or other medications.

Real concerns for smokers desiring to quite: What can I do about depression?

It is normal to feel sad for a period of time after you first quit smoking after all you are losing something that you originally loved so much. Therefore progressively this mild depression will occur and normally it will commence within the first day of quitting and may progress for a couple of weeks, and disappear within a month. However if you have a history of depression which is associated with a more severe withdrawal symptoms including more severe depression then such depressions need to be treated in isolation as it may be an indicator of a more serious problem. Many people have a strong urge to smoke when they feel depressed and therefore the following tips may be helpful for you in the management of your depression:

  • Call a friend and plan to have lunch or go to a movie, concert, or other pleasurable event.
  • Identify your specific feelings at the time that you seem depressed. Are you actually feeling tired, lonely, bored, or hungry? Focus on and address these specific needs.
  • Increase physical activities. This will help to improve your mood and lift your depression.
  • Breathe deeply.
  • Make a list of things that are upsetting to you and write down solutions for them one by one.
  • If depression continues for more than 1 month, see your doctor. Ask your doctor about prescription medications that may help you with depression. Studies show that bupropion and nortriptyline can help people with a past history of depression who tries to quit smoking.
Real concerns for smokers desiring to quite: What can I do about weight gain?

Gaining weight is common after quitting. Studies have shown that, on average, people who have never smoked weigh a few pounds more than smokers, and, when smokers quit, they attain the weight they would have had if they had never smoked. Although most smokers gain fewer than 10 pounds after they quit smoking, the weight gain can be troublesome for some people. However, the health benefits of quitting far outweigh the health risks of a small amount of extra weight. Here are some tips for managing weight gain:

  • Ask your doctor about the medication bupropion. Studies show that it helps counter weight gain.
  • Studies also show that nicotine replacement products, especially nicotine gum and lozenges, can help counter weight gain. Because some people who quit smoking increase their food intake, regular physical activity and healthy food choices can help you maintain a healthy weight.
  • If weight gain is a problem, you may want to consult a nutritionist or diet counselor. And by the way this is one of the areas of strength of doctor Dalal Akoury and consulting with her will give you a clear head start on your way to recovery right way.

Real concerns for smokers desiring to quite: Finding solutions to all your smoking frustrations

 

 

 

 

 

 

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Osteoporosis and Lead Poisoning

March 28, 2015

 Lead Poisoning Causes Osteoporosis

Lead PoisoningThe environments we live in today are full of poisonous substances that when we get in intact with may affect our lives adversely. the hurt that our daily activities have cause to the environment finds their ways back to us affecting us so much that they even limit our life expectancy. You can call it karma if you do believe in it. The emissions from industries and even moving vehicles release very poisonous gasses and heavy metals in the air that get in us when we breathe them. These are extremely poisonous and over a time they will cause serious health complications to us. One of these substances is lead.

Lead linked to osteoporosis

Over the past years scientists have been able to establish that the human skeleton is a storehouse for lead in people who were exposed to high levels of this environmental toxin in their childhood, however there were speculations that the this storage was benign and did not risk lives. This has since changed as recent studies have showed that this exposure to lead is indeed dangerous as lead causes an odd chain reaction.

To investigate the link between lead and osteoporosis, the researchers at the University of Rochester supported with a grant from the National Institutes of Health began a long term study in 2004; this study unearthed the relationship between exposure to lead during early age and osteoporosis later in life. This study was to verify the theory that lead in the bones can cause osteoporosis. It can also slow down healing after fractures; and skew the results of DEXA scan, which measure bone mineral density.

Even before this research it had been speculated that that early exposure to high levels of lead can slow children’s physical and mental growth. However, the effects of lead on the bones of children were not well known. The contribution that lead had in deteriorating bone health in young adults when the bones are supposed to reaching their peak density was not known. Researchers have shown that long-term, exposure to lead, and absorption of lead into the bones, may be responsible for up to 10% of the lowered bone density we experience later in life. When bones fail to reach their maximum density when we are at our 20’s as a result of exposure to lead for a long time by the time we will reach 60 years of age our bones will already be thinner than normal. The boomers are said to be the age group that will be adversely affected by this exposure to lead. Baby boomers refer to those people who were born between 1946 and 1964 during the World War II baby boom. They are said to mostly at risk since they were expose to high levels of lead during childhood. During this time the lead gasoline were commonly used and so were the lead paints that were used in homes. Water was also transported inn lead pipes to the faucets.

According to Dr. Edward Puzas, who was leading the University of Rochester research team, preliminary studies have shown lead disrupting the normal process of bone breakdown and buildup, causing the bones to skew more towards breakdown. He also noticed that once women reach menopause, lack of estrogen speeds bone breakdown even more. Therefore Boomer women approaching menopause are expected to lose bone at a faster rate than women not exposed to high levels of lead during childhood.

Dr. Puzas and his team have not only been studying incidence of osteoporosis diagnosis in Boomer women, but also how well their fractures heal, if they do break a bone. In Previous animal studies they have done it has been evident that lead can affect healing speed for fractures however Dr. Puzas and his team are yet to replicate those results using human data.

Lead interferes with DEXA scan

Lead poisoningThrough their research they have been able to also verify that that lead can interfere with the chief method doctors use to determine bone density, the DEXA scan. According to Dr. Puzas lead can make the bones appear denser they really are by 11% when scanned on the DEXA scan.

“…It’s frustrating to think that we could be helping people with osteoporosis, but we’re not because the lead in their bones is masking the disease,” Dr. Puzas said, in an interview on the University of Rochester Web site.

When exposed to lead it first accelerates bone growth but then eventually it limits the growth of bones so that it doesn’t the high peak bone mass is not achieved. When this happens then it turns out as a risk factor to osteoporosis as the young person will be aging.

“As a child, lead appears to accelerate bone development and maturation, so that lead-exposed children actually have a higher bone density than those not exposed to environmental lead,” said James Campbell, M.D., M.P.H., associate professor of Pediatrics and a co-investigator of the study. “But, we believe this higher bone density effect is short-lived, and in fact, we believe it actually prevents these children from achieving an optimal peak bone mass later on in life.”

  1. Edward Puzas, Ph.D., professor of Orthopedics and director of the overall project, added that limiting peak bone mass has dire consequences as a person begins to age.

“When everyone begins to lose bone mass starting at around age 50, lead-exposed individuals are at a higher risk for bone fractures and osteoporosis – and probably at an earlier age than the typical osteoporosis patient.”

Bone health is paramount to every human being as there are very many conditions that are pegged on bone health. these may include arthritis and osteoporosis just mention a few this is why here at AWAREmed Health and Wellness Resource Center we are committed to availing the best integrative approaches to treatment of diseases. Visit as at Myrtle Beach, South Carolina where Dr. Dalal Akoury (MD) will be of help.

Osteoporosis and Lead Poisoning

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