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Those who engage in regular exercise may lower their risk of developing anxiety by almost 60 per cent, finds a new study. The study, published in the journal 'Frontiers in Psychiatry', indicated that a group with a more physically active lifestyle had an almost 60 per cent lower risk of developing anxiety disorders over a follow-up period of up to 21 years.
"This association between a physically active lifestyle and a lower risk of anxiety was seen in both men and women," said researcher Martine Svensson from the Lund University in Sweden. Anxiety disorders -- which typically develop early in a person's life -- are estimated to affect approximately 10 per cent of the world's population and has been found to be twice as common in women compared to men.
he authors found a noticeable difference in exercise performance level and the risk of developing anxiety between male and female skiers. Photo by Anupam Mahapatra on Unsplash
The study is based on data from almost 400,000 people in one of the largest ever population-wide epidemiology studies across both sexes. The authors found a noticeable difference in exercise performance level and the risk of developing anxiety between male and female skiers.
While a male skier's physical performance did not appear to affect the risk of developing anxiety, the highest performing group of female skiers had almost the double risk of developing anxiety disorders compared to the group which was physically active at a lower performance level. "Importantly, the total risk of getting anxiety among high-performing women was still lower compared to the more physically inactive women in the general population," the authors said. (IANS/ MBI)
Keywords: regular, exercise, health, care, women, men, running, exercise, anxiety, study, skiers
Lifestyle plays a huge role in your fitness and health. Often a sedentary lifestyle along with unhealthy eating habits contribute to weight gain or other lifestyle diseases. With discipline and patience, you can work on your lifestyle to reach a fitness level you have always desired. Always remember that whatever changes you implement should not be focused on temporary results, but rather on a long and sustainable lifestyle.
A good fitness level is more important than just fat loss. However, you can lose fat by practicing these things:
1. Make your diet a lifestyle:
Most people tend to focus on diet as a destination, rather than a journey. Your nutrition should not be a trend or a plan for short-term results, but rather a lifestyle that you can follow effortlessly. Although easier said than done, implementing a positive lifestyle can have tremendous long-termresults. Tweaking your food habits and incorporating essential macro and micronutrients can aid your fat-loss journey. A good way to include the right food components in your diet is through a good diet plan which you must follow with discipline. Eat goodfood every day. It's as simple as that. Don't divert even if you have to eat the same food every day, you can always innovate your dishes with the help of spices and other preparation methods,
Tweaking your food habits and incorporating essential macro and micronutrients can aid your fat-loss journey. Photo by Louis Hansel on Unsplash
2. Workout regime to increase activity:
Even if you can't do a heavy workout everyday, it is essential to include some kind of activity in your lifestyle. Find a physical activity that suits you. Some people despise gyms, but love jogging or playing a sport. Some like strength training and lifting weights. Whatever you choose, follow through without any excuses. Your daily physical activity plays a huge role in your metabolism and fitness level. It's not just about burning calories; it's about setting a pattern for your body to undergo positive stress. When you exercise, your body is already doing half the work required for losing weight and becoming fit.
Your daily physical activity plays a huge role in your metabolism and fitness level. Photo by LOGAN WEAVER on Unsplash
3. Don't compromise on your sleep and hydration:
People underrate the importance of a good night's sleep. Your body requires sleep to recover, to balance the cortisol hormone level which is responsible for your binge eating. Sleeping is our body's natural way of balancing the stress level and rectifying any errors in its system. Fix a sleeping time and don't change it no matter what. This is one of the most important changes you must incorporate. The other being hydration -- water is extremely important for your system. Not only does it help in passing the nutrients throughout your system, but it also helps the body detox and shed the pesky water retention habit. You'll be surprised by the number of times your body confuses thirst for hunger, so always drink adequate water. Set a reminder through a phone app, it can be helpful.
Your body requires sleep to recover, to balance the cortisol hormone level which is responsible for your binge eating. Photo by Jelleke Vanooteghem on Unsplash
(Article originally written by Pranit Shilimka for IANSlife) (IANS/ MBI)
Keywords: health, fat, sleep, hydrate, exercise, food, diet
Ace Indian cricketer and an all-rounder on field, Ravindra Jadeja says that it is "definitely a good thing" that the youth are more focused on fitness activities these days. "Fitness activities are an integral part of the high-stress lives most of the youth are facing these days and definitely help to maintain a balanced lifestyle. Also with a lot of youth enrolled in universities, it's important to also focus on fitness as I believe it really helps to keep you actively maintain healthy energy levels," Jadeja told IANSlife in an exclusive interview.
The sportsperson recently came onboard with Rajkot-based Marwadi University as their face, as he also belongs to India's Saurashtra region. "Marwadi University is an upcoming private university in India based out of Rajkot in Saurashtra, very close to my own hometown. In that sense, the partnership made a lot of sense since both my and the University origins are the same and both of our visions are to become the best at what we do. I found that our values were aligned not only because of our origin but the fact that we want to set a benchmark in our respective fields. The University is very popular in Gujarat and is making a mark in the higher education ecosystem. We came together in order to connect with the youth on a deeper level not only from an academic point of view but to promote building a healthy attitude towards an active lifestyle and growth mindset."
Photo by Gabin Vallet on Unsplash
How does he maintain his own fitness when not training for a match?
"Training is not the only time I focus on fitness and it's important to maintain a base level of fitness so I'm always ready to go. While I'm off training, while the intensity is definitely less, I still focus on diet and at least some cardio and strength routines."
His top three fitness tips?
"You have to maintain your body and recover your body well, as in sleep, massage, yoga. Do whatever you like but you should be able to recover very well in order to maintain your fitness level."
(Article originally written by: Siddhi Jain) (IANS/ MBI)
Keywords: Jadeja, cricket, youth, fitness, health, massage, cardio
For decades, diet conversations globally have ranged from the simple and straightforward to elaborate and convoluted, the latter sometimes even bordering on crazy. In today's digital age, before you can say cheese, a new diet would have garnered a global following, with everyone from a lay person to experts swearing by its efficacy. However, just a few weeks or months later, the same experts have moved on to another 'miraculous' weight-loss or diet program. That is what you get when you don't follow science, just fads. Health though, is not a fad. It is a lifestyle habit. Amid all these fads, one cannot help but wonder if each of these programs are a sure-shot way to maintain a healthy weight and lifestyle, why don't they survive the test of time?
Excessively restrictive diets also take pleasure out of eating and may lead to eating disorders, slow down your metabolism, causing more harm than good in the long run. Photo by THE 5TH on Unsplash
According to a study published in the BMJ, most diets help with weight loss and lower blood pressure in the first few months, but the desired effects don't last. So, people keep returning to new fads. But fad diets can be damaging. They often lack essential nutrients and teach you nothing about healthy eating. Excessively restrictive diets also take pleasure out of eating and may lead to eating disorders, slow down your metabolism, causing more harm than good in the long run. One of the reasons for crash diets to fail is because the body views dieting as a form of starvation. When you eat much below your desired energy intake for a long time, your metabolism slows down and tries to fight back. The hormones that regulate our hunger and satisfaction waver making it harder to sustain the diet and hence weight loss. Further, the idea of taking extreme steps such as quitting certain foods can often lead to one feeling low and disappointed. Sooner or later you bounce back to prior 'unhealthy' eating habits. And a few months later, you are trying another new weight loss diet.
No wonder that the diet and weight loss industry around the world is growing leaps and bounds from $192.2 billion in 2019, expected to be over $295 billion by 2027. However, more and more studies show that if you are truly interested in losing weight and maintaining a healthy lifestyle you need a more sustainable plan than a fad diet. We must also understand the difference between weight loss and fat loss. Not all weight loss might be healthy, you might just be losing muscle or water weight due to crash dieting and doing copious amounts of cardio. To lose fat, a few components are proven to work: these are eating slightly less than your energy requirements, having adequate protein intake to preserve muscle mass, and strength or resistance training. Doing this regularly, will slowly help manage your weight in a healthy manner, and also boost your metabolism and tone your body.
To lose fat, a few components are proven to work: these are eating slightly less than your energy requirements, having adequate protein intake to preserve muscle mass, and strength or resistance training. Photo by Boxed Water Is Better on Unsplash
Consider making these small, incremental changes to your lifestyle to embrace a healthy relationship with food and, indeed, life. Suggested by Habbit CEO and Co-founder Dhruv Bhushan.
Make healthy eating a daily habit:
It is important to be in tune with your specific needs, and not feel deprived. The same plan might now work for everyone. Nutrition need not be complicated, and crash diets are not sustainable. Don't think about giving up the "bad" foods, instead focus on choosing foods that are holistic, nourishing, and pleasing for the palate. Don't be taken in by jargon-filled technicalities on nutrients. Opt for easy to use, nutritious products. Play with your food choices, mix and match ingredients. Health and taste can go hand in hand. Even foods that you crave or are 'addicted to', have a healthier alternative out there. Ensure a balanced diet of fresh, seasonal fruits and vegetables for vitamins, minerals and anti-oxidants. Balance these with whole grains and healthy fats. Meet your daily protein intake, whether from foods, or supplements using natural proteins. This can't be stressed enough since protein deficiency is one of the leading causes of lifestyle diseases, including obesity. Drink plenty of water.
Add physical activity into your regular routine:
Make exercise, activity and movement a part of your daily routine, like brushing your teeth. In case you have very busy schedules, try and exercise first thing in the morning before the day consumes you. Just like your food, pick activities that you can stick to, and not things that will peter out after a few weeks of initial enthusiasm. You don't need to be spending hours in the gym or hiring a personal trainer. Even a relaxing walk or jog while listening to your favourite music, a dance class or a yoga session can be a good starting point. Also, stay active throughout the day. Take stairs instead of the lift, walk around while on the phone, contribute to household chores, play with your kids or pets, enjoy a sport, have sex, walk or cycle to neighbourhood areas instead of driving there, just simple choices without the need to take out extra time also go a long way. And for more dedicated individuals looking to burn fat, lose kilos and tone up, research shows that strength or resistance training, and high intensity workouts offer more sustainable outcomes. More than how much or what you do everyday, what matters is that you do exercise everyday. Start small and stay consistent.
Make sleep a priority:
This is one of the most overlooked aspects of our well-being today. We should aim to get adequate restful sleep every night, which may range from 6 to 9 hours for different individuals. It is during this time that the body repairs and recovers. Essential hormones that also aid weight loss are at play only during sleep. Not getting enough sleep can have a detrimental impact on your physical, mental and emotional health. If for some reason, you have trouble falling asleep, address it as a priority. Make time to sleep. Avoid alcohol, caffeine, and nicotine. Unplug your digital devices before bedtime. Instead, unwind with a bath or some light reading. Create an environment that is conducive and free from distractions, with a bed and bedding that is comfortable.
Essential hormones that also aid weight loss are at play only during sleep. Not getting enough sleep can have a detrimental impact on your physical, mental and emotional health. Photo by Minnie Zhou on Unsplash
Manage your stress levels:
Stress might feel like a default response to the challenges of a modern lifestyle, but constant stress can pose serious health problems. Stress causes an increase in cortisol and adrenaline levels which influences blood pressure, heart rate, eating habits, sleep patterns, blood sugar, fat metabolism, and immunity. Long-term stress can also increase your risk of heart attack or stroke and contribute to depression. You can manage stress by adopting some of the above healthy habits, and by making conscious efforts to relax. Breathe deeply, enjoy your favorite activities, spend time with your loved ones. And ask for help, by speaking to those who care for you, or a trained professional.
Eating and living healthy, or trying to manage weight should not be a punishment or a sacrifice. There is no one size fits all definition or path to good health. It is a combination of different small steps that add up to big results over time. Health is a lifestyle. Trusting your instincts with food and actions that feel good, go a long way towards overall well-being. Eat food you enjoy without the guilt, just maintain a balance. With the right mix of natural organic ingredients, an indulgent low calorie Blueberry Crumble wise cream will be better and more delightful than so-called magic fat burner pills. The next time, someone tempts you with the next-best diet fad, show them your intuitive eating and healthy lifestyle plan. You will develop a better relationship with food when you tune in to your body's needs and cues, and incorporate this into your everyday life.
Remember not to think of lifestyle changes as daunting behavioural changes. They are small steps on a journey towards good health -- ones that combine science, taste, and sustainability.
(Article Originally written By: By Dhruv Bhushan) (IANS/ MBI)
Keywords: diet, food, lifestyle, health, sleep, stress