We all understand the importance of exercise in maintaining physical health, but did you know that exercise and mental health are also closely connected? Research shows that regular physical activity significantly improves mental health and emotional well-being while reducing the likelihood of mental illness.....Read Full Article>>
Engaging in exercise and mental health activities consistently lowers the risk of developing mental health disorders. It also plays a key role in managing certain conditions like depression and anxiety.
For instance, studies reveal that in cases of mild to moderate depression, exercise can be as effective as antidepressants or psychological therapies such as cognitive behavioural therapy.
Incorporating exercise and mental health practices into your daily routine boosts physical fitness and can be a powerful tool for maintaining emotional stability.
Even when combined with other treatments, regular physical activity enhances the overall outcome, making exercise and mental health care an essential part of any well-rounded treatment plan.
Why does exercise make us feel better, mentally?
People who exercise regularly often do so because it makes them feel good. Exercise boosts mood, concentration, and alertness and helps foster a positive outlook on life.
The connection between exercise and mental health is complex. Inactivity can contribute to mental illness and result from it, but exercise offers numerous mental health benefits, including:
- Exercise changes levels of chemicals in the brain, such as serotonin, stress hormones, and endorphins.
- Regular exercise improves sleep, which in turn helps manage mood.
- It enhances your sense of control, coping ability, and self-esteem. Achieving fitness goals often makes people feel accomplished.
- Exercise distracts from negative thoughts and opens the door to new experiences.
- It creates opportunities to socialize and gain support when exercising with others.
- Physical activity increases your energy levels.
- It serves as a productive outlet for frustrations.
- Exercise reduces skeletal muscle tension, promoting relaxation.
The physical benefits of exercise are equally crucial for those with mental illness. It improves cardiovascular and overall health, which matters because people with mental health challenges are at greater risk of developing chronic conditions such as heart disease, diabetes, arthritis, and asthma.
Exercising for Your Mental Health
You might wonder how much exercise you need to boost your mental health if you haven’t made it part of your routine yet.
Exercise can make a difference in your mood and thinking patterns even at low or moderate intensity – you don’t need to work out strenuously or for long periods.
Adults should stay active most days, according to Australia’s physical activity and sedentary guidelines. You can aim to complete 2.5-5 hours of moderate physical activity weekly, like brisk walking or swimming.
Alternatively, you can engage in 1.25-2.5 hours of vigorous activities weekly, such as jogging, fast cycling, or team sports. You can also mix both moderate and vigorous activities.
Remember that any movement will benefit you more than staying inactive. You can improve your mind and body through leisurely walks, stretching, or yoga. Even daily tasks like sweeping, mopping, or vacuuming can give you a mild workout.
Starting Your Exercise Journey
You might feel nervous about beginning an exercise routine after a long break, but creating a structured plan will help you initiate and maintain your fitness journey.
Increase your chances of success by following these key steps:
- Visit your GP or an accredited exercise physiologist before beginning your fitness journey, and maintain regular check-ins as you progress through your exercise plan
- Select activities that bring you joy or have previously made you happy, ensuring they match your current fitness capabilities and physical abilities
- Begin with modest goals – gradually increase your activity levels over time. Mix different types of exercises to maintain your interest and motivation
- Mark your exercise sessions in your diary or calendar, transforming them into non-negotiable appointments in your daily schedule
- Review your exercise plans consistently, and switch to different activities when your current routine stops serving your needs or interests
Try Exercising Outdoors for Enhanced Benefits
You can dramatically improve your exercise results by taking your workout into the fresh air and natural surroundings.
Research participants have reported experiencing significantly higher levels of vitality, enthusiasm, and pleasure when they walk outside rather than indoors. They also note feeling increased self-esteem while experiencing reduced tension, depression, and fatigue after outdoor walks.
People who choose outdoor exercise consistently express greater motivation to continue their fitness routine compared to those who exercise indoors.
Studies show outdoor exercisers dedicate more time to their workouts and maintain higher frequencies of exercise sessions compared to indoor fitness enthusiasts.
How You Can Increase Your Daily Activity
Transform your daily routines into opportunities for exercise. Choose to walk or cycle for short trips instead of driving your car.
Step off public transport one stop early and energize yourself with a brisk walk to your destination.
Spend quality active time with your children by walking them to school.
Turn household tasks into mini workouts – tackle the garden beds, wash your car by hand, or give your windows a thorough cleaning.
According to Healthline, Cancer is a dreaded disease that can affect anyone, regardless of age, gender, or ethnicity. While some types of cancer show clear signs and symptoms, others may not manifest until they have reached advanced stages.....Read Full Article>>
One of the most common symptoms of cancer is back pain. It is essential to note that not all back pains are cancer-related, but some types of cancer can cause back pain. In this article, we will explore the different types of cancer that can cause back pain.
Prostate cancer:
The second most common type of cancer among men worldwide is prostate cancer. It is slow-growing cancer that affects the prostate gland, which is located between the bladder and the ***. As cancer progresses, it can spread to the bones, causing pain in the lower back, hips, and thighs.
Breast cancer:
Breast cancer is one most common kinds of cancer in women worldwide. In some cases, breast cancer can spread to the spine, causing pain in the upper or middle back. If you have a history of breast cancer or notice any changes in your breasts, it is crucial to seek medical attention.
Lung cancer:
Lung cancer is a kind of cancer that begins in the lungs. As lung cancer progresses, it can spread to the bones, causing back pain. The pain is often felt in the middle or lower back and can worsen with movement.
Pancreatic cancer:
Pancreatic cancer is one of the deadliest types of cancer, and it often goes undetected until it has reached advanced stages. As cancer progresses, it can spread to the spine, causing back pain that is often felt in the upper back or neck.
Multiple Myeloma:
Multiple myeloma is a kind of cancer that affects the plasma cells in the bone marrow. As cancer progresses, it can weaken the bones, leading to fractures and pain in the back, ribs, and hips.
In conclusion, back pain is a common symptom of cancer, and it is crucial to seek medical attention if you experience any pain that does not go away or worsens over time.
If you have a family history of cancer or notice any changes in your body, speak to your healthcare provider immediately. Remember, early detection is key to successful treatment and recovery.
Garden egg, also known as eggplant or aubergine, is a nutritious vegetable that is commonly consumed in many parts of the world. It is rich in vitamins, minerals, and antioxidants, which makes it a healthy food choice for people with various health conditions, including high blood pressure. High blood pressure, also known as hypertension, is a chronic condition that affects millions of people worldwide. It is a leading cause of heart disease, stroke, and kidney failure. In this article, we will explore the effects of garden egg on people with high blood pressure.....Read Full Article>>
According to healthline. Garden egg is a good source of potassium, a mineral that plays a vital role in regulating blood pressure. Potassium helps to reduce the effects of sodium in the body, which is known to raise blood pressure. Studies have shown that increasing potassium intake can lower blood pressure levels, particularly in people with high blood pressure. According to the American Heart Association, consuming 4,700 milligrams of potassium per day can significantly lower blood pressure in adults with hypertension.
Garden egg is also rich in antioxidants, particularly anthocyanins, which are pigments that give it its deep purple color. These antioxidants help to protect the body against damage from free radicals, which can contribute to high blood pressure and other chronic diseases. Research has shown that consuming foods rich in antioxidants can help to lower blood pressure levels and reduce the risk of heart disease.
In addition to its potassium and antioxidant content, garden egg is also low in sodium and calories, which makes it an excellent food choice for people with high blood pressure who need to watch their salt and calorie intake. It is also rich in fiber, which can help to reduce cholesterol levels and improve heart health.
One way to incorporate garden egg into your diet is to include it in salads, stews, soups, or roasted dishes. You can also make a delicious dip by blending roasted garden egg with garlic, lemon juice, and olive oil. This dip can be served with vegetables, whole-grain crackers, or pita bread.
Garden egg is a nutritious vegetable that can be beneficial for people with high blood pressure. Its potassium and antioxidant content, low sodium and calorie content, and high fiber content make it an excellent food choice for improving heart health. However, it is essential to consult with a healthcare professional before making any significant changes to your diet, especially if you have a medical condition.
People are being urged to be vigilant for any warning signs of oesophageal cancer that can occur while eating. Oesophageal Awareness Month is marked during February in the UK. Each year, around 9,000 people across the country are affected by oesophageal cancer. The cancer can develop anywhere in the oesophagus, also known as the gullet or food pipe, which links your mouth to your stomach.......Read Full Article>>
The severity of oesophageal cancer can depend on its location, size, whether it has spread (metastasised), and your overall health. However, the exact cause of oesophageal cancer isn’t always clear, as anyone can develop it.
There are two primary types of oesophageal cancer: squamous cell carcinoma (which develops in the thin, flat cells lining the gullet) and adenocarcinoma (which originates from glandular cells and is often associated with Barrett’s oesophagus). There are also some less common types of oesophageal cancer, including neuroendocrine cancer, small cell cancer, and soft tissue sarcomas.
It’s crucial to be aware of the risk factors. To diagnose the cancer, the main tests include an endoscopy, which examines the lining of your oesophagus, stomach and duodenum, reports Gloucestershire Live.
Here are some of the red flag warning signs that can occur when eating, which could indicate symptoms of oesophageal cancer.
Symptoms of oesophageal cancer
MacMillan Cancer Support has highlighted that the most common symptom of oesophageal cancer is difficulty swallowing food. However, the charity also points out that some symptoms can mimic other common conditions.
- Food coming back up before reaching the stomach (regurgitation), feeling sick (nausea) or being sick (vomiting)
- Weight loss
- Pain in the chest or back, or pain in the throat or chest when swallowing
- Indigestion or heartburn that does not go away
- A hoarse voice or a cough that does not go away.
If you’re struggling to swallow or are concerned about any other symptoms, it’s crucial to seek medical advice promptly.
Risk factors
It’s important to note that being in a risk factor category doesn’t guarantee you’ll develop oesophageal cancer. Conversely, even without any risk factors, you could still be diagnosed with this type of cancer.
The NHS suggests that many cases of oesophageal cancer are linked to lifestyle choices, such as being overweight, smoking, or excessive alcohol consumption.
Other symptoms include:
- Gastro-oesophageal reflux disease (GORD)
- Barrett’s oesophagus
- Being overweight
- Oesophageal cancer is more common in men than in women
- Most oesophageal cancers are diagnosed in people over the age of 40
- Smoking
- Drinking a lot of alcohol
- Eating a diet that is high in fat and cholesterol
- Previous treatment for cancer.
MacMillan also identifies two rare conditions, achalasia and tylosis, which can increase the likelihood of developing this cancer. To help reduce your risk of oesophageal cancer, the NHS advises losing weight if you’re overweight, allowing hot drinks to cool before consuming them, reducing alcohol intake, and quitting smoking.
-
Latest News2 weeks agoBREAKING: Journalist Who Exposed Army Chief Lagbaja’s Death In Serious Trouble As Military Reportedly Issues Unexpected Order
-
Latest News4 weeks agoSUNDAY Turns BLOODY As Simon Ekpa’s Boys Reportedly Slaughter Dozens Of Soldiers; SEE Details
-
Health1 month agoBitter Leaf Water is Not For You, Should Stop Drinking If You Belong to These Category
-
Health1 month agoAvoid Prostate Cancer It Suddenly Kills, Stop Eating These 4 Foods In Excess
-
Latest News4 weeks agoMohbad’s Wife Is PREGNANT? – Late Singer Wife Finally Breaks Silence On Viral Report, Here’s What She Said
-
Latest News4 weeks agoDrama: “From grace to bush” – Netizens react to ‘Happy boys’ applying for 9-5 jobs (VIDEO)
-
Latest News2 weeks agoWARNING! ! Shocking Detail: Do You Have MTN Line? They May Shut Down Soon According To MTN CEO Karl Toriola
-
Health4 weeks ago6 Health Conditions That Chanca Piedra Leaf Can Help Treat