Thursday, January 28, 2016

Healthy living

I hope that if more people will talk about benefits of exercising, more people will know. And if more people will know more people will do!..?


Here is link to this article about immune system and exercising, fat as risk factor for chronic inflammation:

Saturday, January 23, 2016

Stress

There is not much of advice I can give about the stress. I am rubbish at stress. 

But the truth about stress is that it is supposed to be short. It should not happen every day but only on those rare occasions when that bear finds you. 

BUT it is not short and deem it's her with me every day:(

One of my lecturers while ago explained it very well how do we get ourselves in such a stressful position:

  • You are a roe deer, lion is running after you : you are in stress and run away. Stress is going to save your life. This is great!
  • You are a roe deer, cat (with a lion face :)) is running after you. You are in stress (why??? cat is not going to eat you?!) and run away. Stress is really not necessary, there is no danger. But we still stress..
  • You are a roe deer, and you just had a thought that lion maybe running after you, imaginary lion. But you stress..all the time.

I guess this is so far the best tool that has helped me in stressful situations..just to look at myself from distance and think about cats.

Tuesday, July 28, 2015

Outside the comfort zone, outside the box


"If it doesn't challenge you, it will not change you"
(I wish I would be the person that came up with it :))

I recon I have changed a lot in last 15 years, since I feel challenged on daily basis :D Happy that it is not only my mind, but I have been lucky enough to realize that physical challenge is amazing (with that I mean very far out of my comfort zone)


Thursday, April 9, 2015

Cinnamon

If you add cinnamon to your rice pudding (I think it would work for porridge or maybe even homemade muffins or cakes as well) it will prevent your blood glucose to spike! 

Line with triangles shows how your blood glucose changes if yo had pudding without cinnamon and line with cubes represents pudding with cinnamon (Hlebowicz et al., 2007)

FIGURE 1.

Share the knowledge!!!

Tuesday, March 10, 2015

Some dirt on running

I had a quick look trough it and I have a feeling that I agree with most of the stuff :)

To be fair I haven't checked references as I have been busy, so can't judge academic side :) Do your own judgement:


Sunday, March 1, 2015

Strong bones

Resistance training as a kid/adolescent has been proven to increase your bone density peak. 

What does it mean?

It means when you are a child and then teenager your bones develop and grow and with doing some good quality (form form form) resistance training you can increase density of your bones and have them stronger for the rest of your life.


It is true that bone keeps changing even when we done with crazy teenager years, but it will never be so active and as we get older bone metabolism will start to go in a reverse direction.

So don't be blinded by misunderstanding, not understanding, misconception, 

evidence is there: children can and could do resistance training!

Wednesday, February 25, 2015

Mental Health

In 2007 Mr Blumenthal and couple more smart people published a paper in which they compared outcomes of different treatments for patients with major depression. They were trying to find out if after weeks of treatment (1 -medication, 2 - supervised exercise program, 3- home based exercise program and 4 - placebo pill) patients will still meet criteria for major depression.  

Medication had 47% remission of symptoms, supervised exercise 45% and home-based exercise 40%. And to my surprise even placebo did it's job - 31% remission.

What did I take from here:

Good thinking will help (placebo), but most importantly the exercise seems to be as effective as antidepressant medication. 

Obviously there is no single treatment that is good for everyone, but shouldn't we try more to exercise?