#exercise

#exercise

More protein? Even better. There is some truth here. Protein can help you build and maintain muscle. It can also impact metabolism and has a real, albeit quite mild, effect on how full you feel after you eat. We need some protein in our diet to provide the essential amino acids our body can't make on its own, which are critical for cellular tasks, including tissue repair, muscle building, and boosting immunity.

According to Thomas C. Corley's research, 76% of millionaires exercised for at least 30 minutes a day, four days a week. Yeah, exercise. Not exactly the secret formula you were expecting, right? Why movement matters more than you think I used to think successful people were too busy for the gym. Turns out, I had it backwards. They're successful partly because they make time for it.

That sounds impressive; however, the devil is in the details that the popular media completely ignored. For example, only 11 of those studies were focused on depression. The authors concluded that exercise had a medium effect on depression. It is impossible to know how a "medium" effect compares with drug therapy since the studies were not head-to-head comparisons. The study also reported that exercise benefited many other health conditions, including HIV or kidney disease, various mental disorders, and cancers.

First, if you're already living an active lifestyle, we know from research that you've likely built some stress resilience already. While it's impossible to avoid periodic stress, active folks are more likely to weather stressful periods. To quote Nowacka-Chmielewska et al (2022), "Exercise can significantly alter the CNS [central nervous system] expression pattern of several genes and pathways strongly related to vulnerability to stress, and various molecules have been already identified."

So the word exercise, you know, comes from the Latin ejercicio. And it meant, you know, to train so we still do math exercises or soldiers do exercises to get fit. But eventually the term has changed it's meaning and it's developed new meetings. So one hand it means to do voluntary physical activity for the sake of health and fitness. That's the kind of sort of the sort of fitness, physical activity kind of exercise.

Just 10 minutes of intense exercise can flip genetic switches that help stop bowel cancer in its tracks. Credit: Shutterstock As people return to gyms or start new fitness routines in the new year, new research suggests that even a short burst of intense exercise could play a role in protecting against cancer. Scientists report that as little as 10 minutes of hard physical activity may help slow cancer growth.

Habits can be sneaky. One day of grilled cheese does not immediately cause high cholesterol or obesity. It doesn't make or break us to have one off day. But the sinister part of habits is the cumulative effects of our daily choices. Bad habits plus bad habits get us further and further off center and can ultimately lead to worse physical and mental health, but these impacts sneak up on us. We don't notice them right away.

"We should never exercise for the sake of burning calories. ... We should exercise for cardiovascular health, for mental health, for emotional health. It gives structure to your day. You can create social relationships through classes together," she explained. "There are so many reasons to exercise. B urning calories shouldn't be one of them." Recent research shows that focusing on regular exercise improves your longevity ― even more than focusing on weight loss.

Your brain is an incredible network of over 160 billion cells linked by over 100 trillion connections. Each day and each moment, it's being influenced by the choices you make. While no single signal or chemical determines your brain's fate, incredible scientific research over the last few decades have revealed that a certain molecule produced by your body's cells may be uniquely capable of growing your brain and even growing new brain cells.

Not taking care of your feet. I have regularly seen older patients come into the hospital with very long toenails and nail fungus that HAS to be a 20-year (at least) case. I know the older folks are often on a fixed income, but Medicare pays for a podiatrist to do nail trims. This is not a luxury. If you can't reach your feet, see a podiatrist regularly. There are treatments that work. As we age, often the blood vessels in our legs aren't optimal, so it's important to address issues early. Ingrown toenails and fungus can present - or indicate - other problems.

If you were in love, the next 12 weeks can be considered a recovery process. You will be recovering from a relational bond reinforced with dopamine and lots of other beautiful neurochemicals. You will be making meaning. I challenge you to focus on the following five strategies: Daily and weekly routines: It will be very important that your life doesn't fall apart if your romantic relationship ends.

I love exercise. I run every day, regularly work out, and go to spin classes. It's the only way I've found to keep my mental health in check (I've struggled with severe PTSD symptoms from a childhood accident), and it's great for my physical health. I like the way I look and how strong I feel. My fiancé also likes the way I look, but he wants me to spend less time at the gym.

Creatine is a substance naturally produced in the liver, kidneys, and pancreas. It's then converted into a compound called phosphocreatine, which is stored in your muscles, explains Amanda Holtzer, RD. From there, phosphocreatine helps create what's called ATP (adenosine triphosphate), which is the body's preferred source of energy, says Holtzer. "Every single function in the body requires ATP, from opening your eyes to walking to the bathroom to typing on your computer," she says.

This is the point where temporary soreness turns into chronic pain, where that dull, nagging ache becomes the new normal. It affects more than just your muscles. Your sleep suffers. Your energy drops. Over time, your brain circuits that process pain grow more sensitive, creating a vicious cycle that's hard to break. What determines whether you bounce back or break down? That's the question researchers at the State University of Campinas in Brazil set out to answer.

By looking after his gut microbiome, the trillions of microbes that live in the colon lining and impact overall health, he's also lowering his risk of colon cancer, which is rising in people under 50. Research has linked eating plant foods such as vegetables, nuts, and beans to a diverse microbiome, which is an indicator of good gut health, and a lower colon cancer risk. While ultra-processed foods, including processed red meats such as hot dogs and salami, have been linked to less diversity and a higher risk.

The thoracic spine, or mid back, is inherently less moveable than the lumbar spine and cervical spine, necessitating specific movements such as side bends and twists to encourage flexibility.

Japanese interval walking involves alternating between three minutes of fast walking and three minutes of slow walking, ideally for a total of 30 minutes.

Postpartum exercise is vital for energy, strength, and overall well-being. This helps mothers reclaim their health and allows them to better care for their children.

Taking into account body size, the researchers found that people from populations with higher obesity rates and lower activity levels burned only slightly less energy compared to populations with lower obesity rates and higher activity levels.

Walking and diet are two of the simplest ways we know to boost BDNF, a key protein that helps brain cells grow, repair and communicate. Higher BDNF levels are strongly linked to better memory and slower cognitive decline.

Building a strong core involves training the Rectus Abdominis, Transverse Abdominis, Obliques, and Erector Spinae, which collectively stabilize the spine.

Neurogenesis is essential for learning, memory, and cognitive adaptability. Adult neurogenesis continues throughout adulthood in specific brain regions, particularly the dentate gyrus.

The study highlighted that combining structured exercise with chemotherapy can improve overall health outcomes in colon cancer recovery, showing that exercise should complement medical treatments.