Exercise is essential for Healthy Life

Benefits of Exercise, Different Types of Exercises, How Does Exercise Benefit The Body And Keeps It Fit.......

The right type and amount of exercise is the key to long and healthy life. Exercise helps to maintain healthy body weight, improves blood circulation and reduces stress. Exercising is beneficial in reducing belly fat accumulation and clear out debris from the body cells.

Our body is designed to move through a complicated interlocked chemical and nervous pathway. The more we use our body the more powerful the various systems in our body will become. When the body is not used adequately, then these systems gradually become weak and eventually start to malfunction. Exercise is a magic tablet which helps in maintaining overall health and fitness.

Right type of exercise is the single solution to many health hazards; people of almost all age group or physically and medically challenged can get relief from exercise and physical activity. So make exercise one of the essential parts of your life until it becomes a habit.

Different Types Of Exercises

• Aerobics
• Body weight training.
• Strength training.
• Swimming.
• Running.
• Yoga.
• Exercise in dance form.
• Cycling.

One can pick any form of exercise according to your interest so that the workout does not become boring. If you enjoy the workout only then you will able to perform it regularly. Regular exercise enhances the body system and is also helpful in holding the clock of life. Initially the exercise regime should be light and gradual afterwards you can take pace and expand the span of workout. As our body needs food to get energy, our body system also needs workout to function in proper order.

How Does Exercise Benefit The Body And Keeps It Fit

Breathing exercise maximizes the amount of oxygen in blood. The heart starts beating faster, which increases blood flow to muscles and back to your lungs. The small blood vessels (capillaries) get widened to deliver more oxygen to muscles and carry away waste products such as carbon dioxide and lactic acid.

Some of the health benefits of regular exercise are decreased risk of various chronic diseases like coronary heart disease, diabetes, high blood pressure, and cancer. It also improves mental health and enhances the physical functioning.

Fitness benefits include increase in muscle strength, greater flexibility, and improvement in body composition and heart and lung capacity.

There are different types of exercises: Group aerobics, weightlifting, water aerobics, running, yoga, dance, and Zumba. The question is which one is the best? In fact, they all are good. Any exercise done diligently leads to body enhancement.

By any type of physical activity, body's metabolism will increase. Metabolism is the chemical process that makes up an entire range of biological processes which happen internally, including the breakdown of foods you eat, along with taking the foods and transforming them into energy.

Now that you have read about the importance and benefits of exercising, select the form of exercise that best suits you and get on to the road of healthy life.

Benefits of Sleeping for Healthy life

Benefits of Sleep

The benefits of sleep impact nearly every area of daily life. While it may be obvious that sleep is beneficial, most people don't realize how much sleep they need and why it is so important.

According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing.

Extensive research has been done on the effects of sleep. These studies consistently show that sleep plays a vital role in promoting physical health, longevity, and emotional well-being.

This explains why, after a good night's sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood, and ability to learn and retain information are weakened.

HOW MUCH SLEEP DO YOU NEED?

Over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease, and even early mortality.

While sleep requirements vary by individual, the National Sleep Foundation’s recommends the following sleep requirements, based on age categories, which account for physiological changes that occur as people age.

Sleep Requirements by Age

Newborns (0-3 months old)	14-17 hours
Infants (4-11 months old)	12-15 Hours
Toddlers (1-2 years old)l	11-14 Hours
Pre-schoolers (3-5 years old)	10-13 Hours
School-aged Children (6-13 years old)	9-11 Hours
Teens (14-17 years old)	8-10 Hours
Young Adults (18-25)	7-9 Hours
Adults (26-64)	7-9 Hours
Older Adults (65+)	7-8 Hours

Studies show that people who get the appropriate amount of sleep on a regular basis tend to live longer, healthier lives than those who sleep too few or even too many hours each night. This underscores the importance of making sleep a top priority.

BENEFITS OF SLEEP

Following are some of the benefits of sleep and how it improves the quality and the length of your life.

Sleep helps to repair your body. 

Your body produces extra protein molecules while you're sleeping that helps strengthen your ability to fight infection and stay healthy.

These molecules help your immune system mend your body at a cellular level when you are stressed or have been exposed to compromising elements such as pollutants and infectious bacteria.

Sleep helps keep your heart healthy. 

Your cardiovascular system is constantly under pressure and sleep helps to reduce the levels of stress and inflammation in your body. High levels of "inflammatory markers" are linked to heart disease and strokes. Sleep can also help keep blood pressure and cholesterol levels (which play a role in heart disease) in check.

Sleep reduces stress. 

A good night's sleep can help lower blood pressure and elevated levels of stress hormones, which are a natural result of today's fast paced lifestyle.

High blood pressure can be life threatening and the physical effects of stress can produce "'wear and tear" on your body and degenerate cells, which propel the aging process. Sleep helps to slow these effects and encourages a state of relaxation.

Sleep improves your memory. 

That 'foggy' feeling that you struggle with when deprived of sleep makes it difficult to concentrate. This often leads to memory problems with facts, faces, lessons, or even conversations. Sleeping well eliminates these difficulties because, as you sleep, your brain is busy organizing and correlating memories.

One of the great benefits of sleep is that it allows your brain to better process new experiences and knowledge, increasing your understanding and retention. So, next time you hear someone say "why don't you sleep on it," take their advice.

Sleep helps control body weight issues. 

Sleep helps regulate the hormones that affect and control your appetite. Studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases.

Unfortunately this increase in appetite doesn't lead to a craving for fruits and veggies. Rather, your body longs for foods high in calories, fats, and carbohydrates.

Sleep reduces your chances of diabetesSo, if you're trying to lose those stubborn few pounds that just keep hanging around, consider the benefits of sleep on weight control and make sure that getting enough sleep each day. For more information on sleep and body weight, click here.

Researchers have shown that lack of sleep may lead to type 2 diabetes by affecting how your body processes glucose, which is the carbohydrate your cells use for fuel.

The Division of Sleep Medicine at Harvard Medical School reports that a study showed a healthy group of people who had reduced their sleep from eight to four hours per night processed glucose more slowly.

Other research initiatives have revealed that adults who usually sleep less than five hours per night have a greatly increased risk of developing diabetes.

Sleep reduces the occurrence of mood disorders.

With insufficient sleep during the night, many people become agitated or moody the following day. Yet, when limited sleep becomes a chronic issue, studies have shown it can lead to long-term mood disorders such as depression or anxiety.

The benefits of sleep are extensive and can make a difference in your quality of life, as well as the length of your life. Therefore, it is vital to place a priority on getting ample, consistent sleep.

5 Benefits of Doing Plank Exercise

5 Benefits of Doing Planks

Planking has become increasingly popular for core strengthening, and for good reason: it works – in large part because it engages multiple muscle groups simultaneously. What are some of the benefits you can expect from adding this exercise to your regular routine?

1. A Toned Belly

Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.

Keep in mind, however, that in order to really get "six-pack" abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy.

2. Reduce Back Pain

Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back. According to the American Council on Exercise (ACE):

“Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”

3. Flexibility

While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.

If you do a side plank, you can also stretch out your sides (especially if you extend your arm up over your head in line with your body). To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.

4. Improve Your Mood

Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.

5. Improve Your Balance and Posture

To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides. In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

How to Perform a Basic Plank Exercise

You can view a plank demonstration in the image above, but for those of you who prefer a written description, here are the basic steps for performing a plank, from the American Council on Exercise.

• “Hold your elbows directly under your shoulders and place your wrists in line with your elbows.
• Push your body up into your upper back and hold your chin close to your neck (like you’re holding an egg between your chin and your throat).
• In this position, brace your abdominals—contract them like expecting a punch in your stomach, squeeze your gluteal (tailbone) and thigh muscles simultaneously while continuing to breathe normally.
• Hold a plank at least 20 to 30 seconds. (When using correct form, it is not necessary to hold it for longer than this amount of time.) Rest for approximately one minute and repeat three to five more times.
• Start doing the plank using your elbows and toes (feel free to drop to your knees if necessary) and progress up to a high plank when you feel you have developed the necessary strength.”

Here are two additional points for performing a front-facing plank correctly:

• While in plank position, pull in your bellybutton. Your bellybutton is attached to your transverse abdominis, that inner sheath that holds your gut inside and gives your spine and vertebrae a nice, weight belt-tightening type of support. So by pulling it in, you begin to contract that deep inner transverse abdominis muscle. If you want to work your six-pack rectus abdominis muscle, drive your chin down toward your toes while you're focused on squeezing your bellybutton in.
• Next, do a Kegel squeeze. More women than men might be familiar with this term. A Kegel squeeze is performed by drawing your lower pelvic muscles up and holding them up high and tight. For men who aren't familiar with that term, it's similar to trying to stop urinating in the middle of the flow. This squeeze will allow you to feel and focus on your abdominal muscles.

How to Perform Plank Variations

As mentioned, you can perform the plank in many different directions: front, side, and reverse—each direction engages different sets of muscles for all-around toning and strengthening. The front-facing plank engages the following upper and lower body areas: abdominals, lower back, chest, shoulders, upper trapezius, and neck, biceps, triceps, glutes, thighs, and calves. Side planking is particularly effective for training your obliques, which really helps stabilize your spine, while the reverse plank places the focus on your glutes, hamstrings, abs, and lower back.

To perform a side plank, start by lying down on your right side, keeping your legs straight. Next, raise yourself up on your right forearm; your body should form a straight, diagonal line from head to toe. Your hips and knees should be off the floor. You can rest your left hand on the floor in front of you for support, on your hip, or behind your head. Brace your abs and hold for one minute.

For the reverse plank, start out by sitting on the floor with your legs straight out in front of you. Place your palms on the floor, below your shoulders, squeeze your buttocks and thighs, and then push your body up into a reverse plank position. Alternatively, you can begin by placing your elbows rather than your hands on the floor, for a less dramatic lift. Again, keep your body in a straight diagonal line from shoulders to heels, making sure your hips are in line.

4 Common Plank Mistakes

Proper form is very important when performing planks and overdoing it could lead to injury. As noted by certified personal trainer Estelle Underwood in the Huffington Post:

"If you feel any neck or low back pain while doing the exercise, this may be an indication of weakness in the upper or lower regions of the spine. If the core is too weak, the spine will sag, causing compression in the vertebrae, pressure on vertebral discs, and/or shoulder joint inflammation."

Be particularly careful doing planks if you have back pain or injury. And if you’re just starting out, try holding the plank position for several seconds only, slowly working your way up to where you can hold it longer. In addition, be careful to avoid these common plank mistakes:

1. Allowing your hips, head, or shoulders to drop
2. Placing your hands too close together, which creates internal rotation and instability at your shoulder joint
3. Holding your breath
4. Trying to hold the position too long – it is better to maintain proper form for a shorter period of time than to hold improper form for longer

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World Cancer Day 2016 ‘We Can, I Can’

February 4^th is celebrated as World Cancer Day 2016 to raise awareness about the risks involved in cancer. 

Cancer Statistics in India 

Cancer incidences are set to rise during the next few years.

From 979.786 cases in 2010 it will go up to 1,148,757 cases in 2020Tobacco-related cancer in males will go up to 225,241 in 2020Gynaecological-related cancers will rise to 182,602 in 2020The rise in the number of cancer cases over the last century and the subsequent expected rise require active participation in controlling incidences. The number of deaths due to cancer has been increasing due to existing misconceptions and lack of awareness that still exists among many. 

2016 World Cancer day theme is ‘We Can, I Can” and this theme that will extend for another couple of years. 

As part of the “We Can” measure, collective action is encouraged by society at large to partake in activities which could actively support the cause of cancer.Actively support causes that could prevent premature death or better screening facilities.Raise awareness in schools and other educational institutions about cancerImprove social environment, making it hygienic and disease freeWork with fellow minds to strengthen resolve against cancerBring about change in legislation to promote cancer careAs part of the ‘I Can” measure, individual people can work towards cancer support and careTake care - everyone should learn to lead a healthy lifestyle. Most people fail to look after their health, while being extra cautious about the health of family.Go for regular check-upsTry to lead a normal life- There is no point brooding. Even if a close family member is affected, it is important to remain positive.Speak out about challenges faced and ways they can be avoided. This would benefit many people.Get back to work- Work will take the focus off from the disease and encourage normalcySome of the special gestures by celebrities and teams for this world cancer day:The South African cricket team will be sporting pink pants and shirt for the one day International game against England on February 12^th 2016. They hope to raise one million Rand through donations that will be used for mammography and other diagnostic testing.Celebrities from around the world, Nicole Scherzinger and Craig David, amongst others, will wear unity bands to support the causeMilind Soman, Model turned actor, organizes marathons across India called pinkathon to raise awareness about breast cancer.The South Shield’s town hall will turn purple on Thursday for World Cancer Day 2016.A special event at Abu Dhabi will mark World Cancer Day 2016 for UAE’s cancer patient care group.The increased awareness and education is expected to lower deaths due to cancer and encourage early detection. Many people in developing countries are unaware about the options available and the course of treatment, reaching these people would benefit cancer support and care. 

References:

1. http:www.worldcancerday.org/ 

2. http:www.ok.co.uk/celebrity-pictures/celebrities-support-world-cancer-day/Craig-David-supports-World-Cancer-Day-by-wearing-a-Unity-Band-424703 

Top 10 Causes Of Cancer That We Use Daily

Why Is This Hidden From The Public: Top 10 Causes Of Cancer That We Use Daily

These are the ten causes of cancer that are kept in secret so the pharmaceutical industry can make profit from this illness, according to the alternative web pages. They have published an intriguing list of them.

1. Hormones in meat and milk:

Most of the domestic animals are fed with artificial hormones, in order to increase the production of milk and meat. The artificial hormones induce inflammations, cancer and other diseases.

2. Mammography, dental X-rays, scanners at the airport:

Did the mammography technician forget to tell you to pass the protective SWITCHES across your chests before he ran out the office? Yes, we are talking about the deadly rays that cause cancer, and you came in order to prevent it or react on time.

3. Aluminum in deodorants and antiperspirants

Most of the breast cancers occur in the upper quadrant, near the armpit, right where we apply deodorants filled with aluminum. Use some homemade or organic deodorants.

4. Toxic cosmetics

The skin is our largest organ, and we still treat it with a PREPARATIVE or decorative cosmetics that are full with petroleum and coal tar. These toxic substances are traveling without any problem through the skin in the bloodstream and in that way make a fertile ground for cancer cells. Start using organic or homemade cosmetics and repair the damage.

5. GMO soy and corn:

Most of the soy that you can buy in America is genetically modified, and if you are fan, for example, of soy milk, switch to another one because… Soy milk contains hemagglutinin, an ingredient that converts the red corpuscles into clots. The soy also increases the estrogen. Buy some organic milk, no matter what type do you prefer (cow, rice milk…).

6. Artificial sweeteners

Refined sugar is a danger because not only is it typically GMO because it’s genetically modified sugar beets, but it rapidly spikes insulin levels. Fructose, the type of sugar found in soda, is a serious cancer culprit as well. It contains caramel color, a known carcinogen. Soda acidifies the body, which in turn causes cancer cells to multiply. Skip the sodas altogether limited your intake of refined sugars.

7. Fluoridated water

No, this is not a mineral found in the nature or purified water passing through the pipes. The fluoride is actually polluting the water and washes the minerals from our body and it that way weakens the immune system. Drink spring water.

8. Drugs, vaccines

Look for a doctor that you can trust to, who will give you advice about a lifestyle and nutrition as prevention of cancer. Stay away from “drugs” from the Big Pharma sound names with the same aim to make profit and that you disease is of great interest.

9. Canned Goods

Most cans are lined with a product called bisphenol-A (BPA), which has been shown to genetically alter the brain cells of rats. Many plastic goods, thermal paper, water lines, and many dental composites also contain BPA.

10. Commercial soaps, shampoos, tooth pastes, creams

Again, the things that are applied to the skin, hair or teeth end in your bloodstream. Perfumes, colors, animal by-products and the other suspicious substances can cause cancer. Do it yourself or buy organic and natural cosmetics. There is a saying “If you would not eat it, do not use it on your skin!”

Remove All Toxins From your Body

Remove All Toxins From your Body In 3 Days, this Removes Excess Water, Fat And Prevents Cancer too

It is somehow hard to completely avoid them, while we are all aware that unhealthy and processed foods do much harm to our health and body. The 3 day-cleansing treatment that we will present you today will detoxify your body, reduce the desire for processed foods and help you change your diet.

You should stop consuming dairy products two days before you start the treatment because they can stop the cleansing treatment and are slowly digested. Your body must be clean from toxins found in dairy products before you start cleansing your lungs.

You need to drink a cup of herbal laxative tea (ex: Black Forest) the night before you start with the cleansing method because it will cleanse the intestines from waste and toxins that can cause constipation. During the process of detoxification, your lungs should not be overloaded by blockages.

Make a drink between ½ cup of water and juice from 2 lemons for the next morning and drink it before breakfast. It will help you regenerate the lungs and improve your digestion.

After the breakfast, consume 1.5 cups of grapefruit juice. You can dilute with fresh water or replace it with pineapple juice if you do not like the taste of this juice. Both of these juices, pineapple and grapefruit juice have large amounts of antioxidants that keep the health of the respiratory system.

The next thing you should do is to prepare juice rich in potassium by squeezing spinach, carrots, sea greens, parsley and celery.

Consume 1.5 cups of this mixture during the lunch. This juice will cleanse your entire body sue to its powerful antioxidant properties.

The mixture between a cup of water and pure Noni Juice can also replace the mixture that we mentioned above.

One hour before dinner can consume a cup of mucus-cleansing tea. It is rich in peppermint, rose hips and ginger which are absolutely powerful against congestion, stuffy nose and mucus build up. This tea can be found in healthy food stores and supermarkets.

In the end, before go to sleep, drink 340 ml of pure cranberry juice. It helps against bacteria in your lungs that may cause infection. Cranberries are beneficial for your urine and blood and represent potent antioxidants.

The whole procedure is the same during the 3 days treatment. Completely detoxified body, clean lungs, eliminated toxins, water and fat are the invaluable results of this treatment.

Radiation May Fight Cancer

Radiation May Fight Cancer Cells Escaping Immune System

A team of researchers at Georgia State University is fighting cancers using a combination of therapies and recently found ways that radiation could maximize responses to novel immune-based therapeutic approaches to fight cancer. 

"Radiation can increase the expression of genes, which allows the immune system to attack tumor cells that may have previously escaped elimination," said Charlie Garnett Benson, assistant professor in the Department of Biology at Georgia State and lead author on the study, whose findings have been published in the International Journal of Oncology. 

"These changes are a result of altered gene expression that results in different proteins being displayed on the tumor cell surface. Thus, tumor cells that survive radiation therapy are changed in a way that makes them more sensitive as targets for killer T cells and other immune cells." 

The researchers revealed in this study that radiation is capable of changing the expression of such genes by influencing key enzymes that control whether a gene is open and expressed, or not. It is the first study to report that enhanced immune system attack of tumor cells can be due to changes in the epigenetic programs that organizes DNA and controls the expression of some genes. 

"Previously, there were several pathways that were thought to control changes in gene expression within treated cancer cells and most of these were related to well described DNA repair pathways since radiation induces DNA damage," Benson said. "However, we showed that radiation can change the expression of genes not typically considered a part of the known DNA damage response pathways. More important, some of the modulated genes are known stimulators of killer T cell function." 

The work being performed in Benson's lab is dedicated to understanding how the activity of immune cells is increased to fight cancers after radiation treatment, and how best to apply radiation therapy to enhance cancer immunotherapy effectiveness. 

"One of the major research thrusts in our lab is to examine the effects of ionizing radiation on gene expression in diverse cells to gain further insights into the mechanistic link between radiation treatment and increased attack by immune cells," Benson said. "We will continue our work to better understand the basic immunology principles that could impact the design of immune therapies in combination with standard therapies for the treatment of cancer."