Saturday December 16, 2017

6 Reasons Why Running Is The Best Exercise Ever!!

Running is an exercise which has a lot of benefits. To find out what are they, read further

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Running is best exercise
Running is best exercise. Pixabay

Oct 04, 2017: Don’t you sometimes want to run a mile just to clear your head? Well, running has been proven to be one of the best forms of exercise. Anybody would agree that if you want to want to get in the shape, then running would be the solution. Running often helps us view health from a completely different perspective. There are many benefits of running including lifting up moods and preventing diseases. Not only is running extremely beneficial for almost every part of the body but also for relieving stress. Thus we can say that running is the best exercise for the people who do not have the time to go to the gym.

Now let’s delve into the 6 ways about why running is so instrumental as the Best Exercise:

Maintaining Good Health

Running provides a boost in the overall health level of our body. It has been proved by research that running keeps the cholesterol levels in check and reduces the risk of heart diseases drastically. It not only leads to an increase in the level of good cholesterol but also helps the lungs by increasing its functional ability and use. Running can genuinely improve your immune system and as a matter of fact can reduce your risk of growing blood clots.

Losing Weight

One of the main reasons people indulge in running is because they find it to be a great mechanism for losing weight. Running is dependable and a rational choice if you want to maintain your body shape or lose a few pounds. It has been proved to be an effective exercise for burning a few empty calories.

Reducing the risk of Diseases

Running cannot cure cancer but definitely help in preventing it. Women can drastically reduce the risk of breast cancer if they indulge in running. Running is extremely helpful for people who are undergoing chemotherapy. It can increase the quality of their lives and also the duration of it by 5.3 years.  It can prevent chances of a stroke. Running strengthens your cardiac muscles and the arteries thus diminishing your prospects of getting a heart attack. Plenty of doctors recommend running as the primary exercise for patients with diabetes, osteoporosis, high blood pressure and most importantly heart patients.

Also Read: Regular Physical Exercise Can Help You to Prevent Dementia: Research 

Makes you happier and Improves your Confidence

Running does not only have physical benefit. It also helps in bringing about the emotional and mental well-being of the runner. It leaves the runner with a greater sense of self-esteem and adds a boost to the confidence which in turn makes the person feel empowered and ready to achieve anything.  If you have had a bad day, running will lift your mood. This is due to the release of the good feeling hormones known as the ‘endocannbinoids’. These hormones are what cause the ‘runner-high’. Thus running leaves you with a sense of satisfaction.

Helps in battling Depression

Running can strike some serious cords in battling depression. When you are suffering from depression, your brain needs a change of mood and that can be achieved by changing.  When you run, the brain secretes the ‘endocannbinoids’ which make you feel good. Research has shown that in fact there is no better way to treat depression than undertaking an exercise like running.

Reducing Stress

Running is shown to have affected the stress level of the person massively. If you run the chances of you getting stress headaches is diminished. Since running helps in reducing stress, it indirectly brings back the appetite and helps the person to sleep better.

The benefits of running are not limited to only the above. There are much more and all of these points at how running is so benign for you. Running is extremely satisfying for the soul, body, and mind. Running fills us with a new dash of energy and enables us to deal with the world in a new context and with a better focus.

Prepared by Saloni Hindocha of Newsgram

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Women can Boost their Working Memory with Hormone Therapy

Benefits of oestrogen therapy in women.

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oestrogen therapy can increase working memory under stress
oestrogen therapy can increase working memory under stress. wikimedia commons

New York, Nov 5: Undergoing a type of hormone replacement therapy — used for menopausal treatment — may help protect as well as improve working memory for some women as they age, according to a new study.

Hormone replacement therapy uses female hormones – oestrogen and progesterone – to treat common symptoms of menopause and ageing.

The findings showed that women taking oestrogen-only therapy had lower levels of the stress hormone cortisol and performed better on tests of “working memory” following exposure to stress compared to women taking a placebo.

“Our study suggests that oestrogen treatment after menopause protects the memory that is needed for short-term cognitive tasks from the effects of stress,” said lead author Alexandra Ycaza Herrera, a researcher at the University of Southern California – Davis.

To measure the effect of oestrogen therapy on working memory under stress, the team recruited 42 women with an average age of 66.

Half of the postmenopausal women had been on estradiol — a type of oestrogen therapy — for approximately five years, while the others had received a placebo.

The researchers, in the paper published in the Journal of Clinical Endocrinology and Metabolism, collected saliva to measure the women’s levels of cortisol, oestrogen, and progesterone.

They also ran a test of working memory called a “sentence span task”, in which the women were each given a series and then asked whether each sentence made sense. They also were asked to recall the last word of each one.

While women receiving oestrogen therapy had a smaller increase in cortisol and showed no decrease in working memory function, even after being exposed to stressful situation, those taking the placebo experienced a spike in cortisol levels as well as demonstrated a decrease in working memory function.

Previous studies have pointed to potential health risks — the Ahigher risk of breast cancer, heart disease, stroke and blood clots — of the treatment.

Thus, Herrera noted that “hormone replacement therapy may not be right for every woman, but women need to be able to have the conversation with their doctors”.(IANS)

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Drop-dead (to become) Gorgeous? How Social Media Corrupts our Definition of Body Image

Researchers believe that social media platforms like Twitter, Facebook and Instagram are even more harmful than stipulated websites in support of anorexia due to the increased accessibility and wider target audience of as these mediums.

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Anorexia is not photogenic. Instagram

New Delhi, November 1, 2017 : I have grown up as a conscious kid; hours spent looking at pictures of strangers with perfectly toned bodies have been like an everyday ritual, carried out religiously, day after day. But thankfully, my fascination for the ‘ideal’ body that ruled the internet never materialized and it was not long before I became happy in my own skin.

Years later, I look at my 12 year old sister, who wishes to consume only watermelon juice because that’s what her favorite blogger does too, to maintain her fit body. She is my teenage sister’s ‘#fitspo’, she proudly announces.

Just a young teenager, where is she getting all this information from, you’d wonder.

The answers is; everywhere!

We are all chasing unrealistic expectations when it comes to our body image, courtesy the enormous content we consume over different social media.

Social media has completely radicalized the way we see body image- ourselves and other people, and transformed the way we interact with the larger society.

If analyzed duly,
aren’t we all seeking validation
on the internet at the
expense of a ‘like’?

You can never be sure which side you will be on – messages on social media can spread self-hatred, animosity, encouragement, joy and a myriad of other emotions. It is like this that movements have created not just ripples but waves on the social media; some positive while others more damaging than we are prepared to handle.

People are constantly being bombarded with pictures of the body image that is ‘goals’, the ‘ideal’ body; photos and videos of people dieting and exercise have become a part of mainstream generation, so much so that the hashtag fitspo is one of the most used hashtag of the present times.

This increased proliferation of the ‘ideal’ body image often has people comparing themselves to images of strangers and people online, hoping to be more like them.

We are at a phase of life when
images of strangers’ bodies and lifestyles not only affect but govern our lives-
in ways that may be far beyond
our expectations.

According to a study published in October, it was revealed that an increasing number of people are celebrating extreme thinness on various social media accounts. The research, carried out by researchers at University of Exeter, shed light on the hundreds of users, especially women, who were praising anorexic bodies on Twitter and Instagram under the umbrella term ‘thinspiration’.

The Research

Researchers analyzed 734 images that were posted on Twitter, Instagram and We Heart It with indicative hashtags- #thinspiration, #bonespiration and #fitspiration.

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An anorexic model. Pixabay

 

The images that came under the scanner were selfies taken by girls, boasting about their withered bodies by highlighting their protruding collar bones, spine, rib cage and hip bones.

It was revealed that an alarming amount of content online is dedicated to glorifying such shrunken bodies, plagued by eating disorders.

Shockingly, the researchers found that every shared image was complimented alongside proud captions boasting about the calories they had consumed that day, or how they ‘totally rock a thigh gap’.

 

 

The Instagram Effect

I remember being in school when the entire ruckus about a thigh-gap gained momentum. After almost 5 years, I am a 22 year-old adult now, and the world continues to rave about the thigh-gap.

Different eating orders, even umbrella terms like “Pro-Ana” and “Pro-Mia” that were essentially aimed at promoting anorexia and bulimia as an ideal lifestyle choice, are not new. However, the only difference is the dangerously new breeding platform that social media has provided to these hazardous body image campaigns.

Researchers are convinced that social media platforms like Twitter, Facebook and Instagram are even more harmful than stipulated websites in support of anorexia due to the increased accessibility and wider target audience of as these mediums.

Not very surprisingly, the Bonespiration movement has now become rampant – easily accessible with hashtags like needtobethin, thinspiration, fitspo, etc, pro-eating disorder and a specifically shrunken body image content drive this campaign on almost all social media platforms.

According to Claire Mysko, spokesperson for the National Eating Disorders Association, “Thinspiration is content that promotes weight loss but often in a way that actively glorifies eating disordered behavior and thoughts.”

#Thinspo and #Fitspo And Eating Disorders

#Thinspo :  The thinspiration or the thinspo movement has an enormous presence with almost all bloggers and models using it as a hashtag in their posts. Although thinspo does not categorically promote eating disorders, it is dominated by images of unrealistically (and dangerously) thin women (and sometimes men), who portray themselves as the ideal body image; an inspiration for people to lose enormous amounts of weight.

#Fitspo : The fitspiration, or fitspo hashtag initially emerged as a counter movement to thinspo by promoting healthy eating and working out culture but it is popularly believed that the movement makes use of equally unrealistic and hence dangerous imagery.

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Fitspo can loosely translate to being obsessed with healthy eating and working out. Pixabay

These extreme behaviors foster unhealthy expectations in the minds of individuals who then begin to seek impossible results from their diets and exercise plans to look like the ‘ideal’ bodies that rule the internet.

Various researches are known to have noted that constant exposure to such content psychologically affects users.

According to another study published in January by researchers at University of Adelaide (Australia), it was found that women posting ‘fitspiration’ posts on Instagram are at a greater risk of suffering from eating disorders.

Additionally, anorexia nervosa reports nearly 10 per cent mortality rate, thus being the most dangerous psychological disorder. People who do not die from anorexia can still suffer health effects like loss of bone mass, damage to heart, and withered immune system.

In 2012, Instagram had banned the use of five hashtags “thinspiration”, “imugly”,  “anorexia”, “proana”, and “thighgap”.

However, that did little to no help as propagators of these body image hashtag trends look for alternate spellings or combinations of words that are close to the original and can convey similar meanings. You would be surprised to know that despite the ban, there continue to be more than 1,44,000 posts tagged #bonespo on Instagram to date.

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Notice the variations in spelling, following the ban of the hashtag thinspiration. Instagram

Is There No End?

Social media has garnered a lot of criticism for such gregarious body image content that propagates unhealthy behaviors and attitudes, because of which some social media sites have updated their guidelines and instructed users to strictly not post content promoting self-harm in any manner, doing which can lead to dismissal of their accounts. However, how practical is it to monitor the billions of posts that are shared on a daily basis?

While several hashtags like #pro-ana or #pro-mia have been banned by social media vigilantes, several users continue to post #thinspiration content with new hashtags that haven’t been recognized by the social media police.

Certainly, this has emerged as an online epidemic, now beyond the realm and control of social media.

Approach to Recovery

Every coin as a flip side.

Social media platforms also combine pro-recovery groups that make use of hashtags that people seeking a way out search for.

“It is like an intervention”.

– Claire Mysko,
                     director of programs,
the National Eating Disorder Association (NEDA), USA

Individuals seeking recovery from an unhealthy lifestyle or anorexia can connect with people who have been affected by similar notions of an unhealthy body image and eating disorders and receive comments of encouragement from all over the world – the warmth and the support are literally like getting a virtual hug.

Instagram has also now installed a filter that offers support every time a user searcher for similar dangerous words like anorexia.

body image
Support filter on Instagram. Instagram

~  NewsGram supports all things healthy.  

We urge you to go online and have a look yourself at all the ‘thinspiration’ posts. They tend to glamorize anorexia and promote frail models and starvation, ignoring their health and well being.

Anorexia is not photogenic.

Anorexia is not glamorous. Not from the outside, definitely not from the inside.

 

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4 Best Yoga Asanas and Their Benefits

Yoga keeps your mind relaxed and helps you to stay fit and healthy. Try these 4 asanas for an overall good health

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yoga asanas
Yoga Pose.Pixabay
  • Yoga is a combination of physical, mental and spiritual practices that originated in ancient India
  • These 4 yoga asanas will help you to be in shape

“Yoga is the journey of self, through the self, to the self.” – Bhagvat Gita

Weight loss, a strong and flexible body, glowing beautiful skin, peaceful mind, good health – whatever you may be looking for, yoga has it on offer. Yoga is all about stretching our body in different forms and meditation.

Here are 4 best yoga asanas to keep your body toned-

1.Tadasana

Tadasana strengthens thighs, knees, and ankles.It helps to develop good posture and calms down the nervous system.

yoga asana
Tadasana.pixabay

2. Parvatasana

Parvatasana strengthens the muscles of the arms and legs.It tones the spinal nerves and sends the good flow of blood to the spinal region.

yoga asanas
A variation of Parvatasana. For the original asana, you need not raise the leg in the air as depicted here. Pixabay

3. Vakrasana

It is intensely twisted posture which helps in reducing back problems and fat reduction on the belly. It also increases spine blood flow to abdominal.

yoga asanas
Vakrasana, Wikimedia

4. Bhujangasana

It strengthens the spine, chest, shoulders, abdomen and buttocks. It helps in reducing indigestion and acidity problems.

yoga asanas: Bhujangasana
Bhujangasana.wikimedia commons

-prepared by Pragya Mittal of NewsGram| Twitter @PragyaMittal05