Monthly Archives: August 2012

Physical activity lowers breast cancer risk by nearly 30 percent

(NaturalNews) Most health-minded individuals understand the importance of regular physical activity to maintain optimal health and prevent a host of chronic diseases ranging from heart disease and diabetes to stroke and dementia. In the past, studies have suggested that regular exercise may reduce the risk of certain cancers, including breast cancer, but many questions have remained unanswered regarding activity duration, exercise type and intensity.

Researchers from the University of North Carolina Gillings School of Global Public Health in Chapel Hill publishing in the journal CANCER have found that physical activity, either mild or intense and before or after menopause, may reduce breast cancer risk. As an aside, the scientists discovered that substantial weight gain may negate these benefits. The lead study investigator, Dr. Lauren McCullough and her team looked for a link between recreational physical activity, done at different time points in life, and the risk of developing breast cancer.

The study examined 1,504 women with breast cancer (233 noninvasive and 1,271 invasive) and 1,555 women without breast cancer who were 20 to 98-years-old. Participants were part of the Long Island Breast Cancer Study Project, an investigation set up to review possible environmental causes of breast cancer. Researchers determined that women who exercised either during their reproductive or postmenopausal years had a reduced risk of developing breast cancer.

The study found that women who exercise between ten and nineteen hours per week experienced a 30 percent decrease in breast cancer risk. Risk levels were reduced regardless of duration or intensity, meaning that a rigorous workout was not necessary to achieve positive results. Exercise seemed to lower the risk of hormone receptor positive breast cancer (ER or PR positive), which is the most commonly diagnosed tumor type among American women.

The study team highlighted the finding that increased body weight increased overall risk of developing breast cancer, regardless of hours spent exercising. Clearly, physical activity is important to lower risk, but gaining weight can negate the effect and is an independent risk factor. Dr. McCullough concluded “The observation of a reduced risk of breast cancer for women who engaged in exercise after menopause is particularly encouraging given the late age of onset for breast cancer.” A daily 30 minute walk and maintaining a healthy body weight provide a significant shield against this insidious disease.

Sources for this article include:
http://dx.doi.org/10.1002/cncr.27433
http://www.sciencedaily.com/releases/2012/06/120625065334.htm
http://www.medpagetoday.com/HematologyOncology/BreastCancer/33436
http://www.eurekalert.org/pub_releases/2012-06/uonc-eem062212.php

About the author:
John Phillip is a Health Researcher and Author who writes regularly on the cutting edge use of diet, lifestyle modifications and targeted supplementation to enhance and improve the quality and length of life. John is the author of ‘Your Healthy Weight Loss Plan’, a comprehensive EBook explaining how to use Diet, Exercise, Mind and Targeted Supplementation to achieve your weight loss goal. Visit My Optimal Health Resource to continue reading the latest health news updates, and to download your Free 48 page copy of ‘Your Healthy Weight Loss Plan’.




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Stretching Exercises for Seniors With a foul Back and Knees

Stretching Exercises for Seniors With a Bad Back and Knees
Photo Credit Pixland/Pixland/Getty Images

Seniors may experience back and knee pain for a number of reasons, including weak muscles and arthritis. According to the Arthritis Foundation, regular moderate exercise can alleviate pain by reducing inflammation of the joints. If you have a bad back and knees, start with some stretching exercises to help improve flexibility and range of motion. Always consult with your doctor before beginning any exercise program.

The quadriceps stretch can help to improve the range of motion of your knees and improve muscle strength. Place your left hand on a sturdy chair or on a table for balance. Bend your right knee. Point your foot behind you. Reach back with your right hand and grasp the top of your foot. Gently pull your heel toward your bottom until you feel the muscles in the front of your thigh begin to stretch. Hold the position for 10 to 15 seconds. Lower your leg back to the floor. Repeat this exercise two to four times with each leg as long as you do not experience pain. Increase the number of repetitions as pain diminishes.

Tight hamstring muscles are a common problem and can lead to various knee injuries, such as patellofemoral syndrome, which is pain around and under your kneecap. Perform the hamstring stretch using a chair or a bench. Stand facing a chair or an exercise bench. Place your hands on your hips for balance. Plant your feet firmly on the floor about hip-width apart, and stand up as straight as you can. Lift one leg and then place your heel on the seat of the chair or bench. Slowly lean forward from the hips. Keep your back straight. Stop leaning forward when you begin to feel the stretch on the back of your leg. Hold the position for 10 seconds to 15 seconds and then return to the upright position. Repeat this exercise two to four times with each leg. Do more stretches when your knees are stronger and the pain decreases.

Lower back lifts can help alleviate back pain caused by strained muscles, stress or arthritis. Lie on your back on the floor. Use a blanket or an exercise mat for comfort, if needed. Bend your knees and keep your feet flat on the floor. Place your hands, palms down, on either side of your hips. Press your shoulders against the floor and straighten your spine as much as possible. Slowly arch your back upward to lift your hip bones toward the ceiling. Hold this position for five seconds. Relax and flatten your back against the floor. Hold this position for another five seconds and then relax. Do five repetitions each day. Gradually increase the number of repetitions by adding two stretches to each set every day.

Chair rotations are easy to perform and effective to stretch all the muscles of your back. Sit up straight on a chair that does not have arms. Cross your legs. If you cross your right leg over your left leg, place your left elbow against right knee. Twist from the waist to the right as far as you can. Hold the stretch for five seconds to 10 seconds. Relax. Cross your left leg over your right leg and place your right elbow against your knee. Twist in the opposite direction as far as you can and hold the position for up to 10 seconds. Repeat this back stretching exercise five times each day.

Article reviewed by Allen Cone Last updated on: Jun 27, 2012

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Undereating & Overexercising

Undereating & Overexercising
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Although it’s a bad practice, anyone can engage in undereating and overexercising. Some people do so when they have stalled in their weight loss goal as they try even harder to shed another few pounds. Undereating and overexercising is also common among teenage girls in the United States who worry excessively about their appearance. The media portrays being thin as the ideal body image, and many teens strive for that look. When undereating and overexercising are taken too far, it could lead to serious medical consequences, according to the National Institutes of Health.

When you have stopped making progress with your weight loss program, it is tempting to eat even less and work out harder than before. Strange as it might sound, you probably need to do the opposite – eat more and work out less, according to M. Mokros, a Las Vegas personal trainer, in ShapeFit. There is a phenomenon called overtraining, where you actually diminish your returns by constantly exercising at a high level for a long time daily without scheduling a rest period. This leads to a decrease in performance. A symbiotic relationship typically exists between overtraining and undereating, said Mokros. But if you take in too few calories, your body goes into starvation mode and hoards fat.

Anorexia nervosa is an eating disorder characterized by people starving themselves, usually accompanied by excessive exercise, in an attempt to lose weight and to prevent weight gain. This disorder is rooted in emotional problems; people think they need to be thin to have value. This disorder is dangerous because it can take over a person’s life and can be fatal, according to the Mayo Clinic. When people become severely malnourished, they can damage all their body’s organs.

Overtraining can lead to irritability, depression and difficulty concentrating. It can also cause elevated blood pressure. People can suffer from aches and pains and from overuse injuries that don’t heal when they overtrain. They also get tired from exercise sooner. Undereating can lead to anemia, heart problems, bone loss, loss of menstrual periods in women and decreased testosterone in men, constipation, bloating, nausea, low potassium levels and kidney problems.

The perfect formula to achieve a healthy body and a good physique regarding working out and eating right consists of a 20/20/60 split, according to Boris Sapone, a Las Vegas certified personal trainer, in ShapeFit. The first 20 refers to working out; the second 20 to resting from the workout, and the 60 refers to eating a nutritious and balanced diet. You need to take in enough calories for strength training and cardio exercises. If you don’t eat enough, you will be too weak to sustain an adequate workout. The Mayo Clinic recommends you eat from six food groups daily: fruits, vegetables, carbs, protein and dairy, fats and sweets. Most of your diet should be fruits and vegetables, followed by carbs, then protein and dairy, then fats. The smallest amount would be sweets.

Article reviewed by Patricia Rockwood Last updated on: Jun 28, 2012

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Cell phone booster, a solution to your low signal problem.

With the change in fashion statement day by day, cell phone companies

are forced to make their latest cell phones more fashionable and the

technology improvements have been making the cell phone usage much

easier. You can have the accessories like Bluetooth, cell phone data

repeaters and headphones. These cell phone boosters not only improve

the signal strength of the cell phone but they also improve the call

quality of the cell phone and they make the quality of calls crystal

clear.

After having a cell phone signal amplifier installed with your cell

phone you will be able to make calls at all the places, no matter

where you are. Once you have installed booster at weak signal area the

you will be able to make quality calls in the same area. After having

the booster installed on the phone you will be able to make calls from

your cell phone from those places where you were not able to make them

previously when you didnt have the cell phone data repeater.

In generally, mobiles use to work best in open areas instead of areas

in closed buildings or areas closed due to any other reason. But when

you have a booster installed with the cell phone you will see your

cell phone working even inside the building, elevators and basements.

For installation of this great accessory all you have to do is follow

the instructions given on manual carefully, no mastery needed. The

antenna attached to the booster use to spread the strong signal

strength all over the required are.

In improving cell phone signal problem, many boosters have marked

standard in market. Cell phone data booster have been proved to me most

efficient device against this huge problem. These devices work by

capturing the weak cell phone signals and then boosting these weak

signals to the strong signals. After boosting low signal to high

strength, it use to get transmitted to full required area.

You can istall the booster any where you want. Cell phone range use to

be increased to 250meters by cell phone booster. And that is why cell

phone boosters have been given name of cell phone range extenders.

Bottom line is that install booster and remain connected.

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