One expert stated that merely performing 10-minute exercise bouts for at least 30 minutes a day would work on lowering fats in the blood as opposed to no exercise at all. Not enough hours in the day to exercise no longer holds as a valid excuse as these short 10-minute bursts of exercise have proven to help prevent cardiovascular disease.

Experts also noted that taking a leisurely stroll around the block wouldn’t qualify as meeting this cardiovascular benefit. Instead, they suggested walking at a moderate pace or taking a light jog. The negative cardiovascular consequences of eating a high-fat meal happens when there is an abnormally high increase in fat, a condition known as postprandial lipemia, which has been linked to increasing the risk of heart disease.

Researchers tested the effects of short-term exercise in a study on 18 men and women who didn’t follow a daily exercise routine. The participants were given a high-fat meal consisting of a milk shake with heavy whipping cream on three separate occasions for the next few weeks.

The duration of exercise before meals were divided into three categories:

• The participants exercised continuously for 30 minutes
• The participants exercised for 30 minutes in three 10-minute increments
• The participants didn’t exercise at all

Before and several times after each meal measurements of triglycerides and other blood fats were taken.

Overall, total cholesterol levels remained the same, however it did appear that triglyceride levels were less pronounced after a bout of exercise as opposed to no exercise at all. This led researchers to believe that exercise did have a positive influence on keeping triglyceride levels from rising after a high-fat meal.

Gastritis is more common with age and most sufferers complain of indigestion. People with acute gastritis caused by illness or injury have already been hospitalized for treatment of their underlying condition; therefore, symptoms of gastritis are managed in the course of their intensive care.

Causes of gastritis

The most frequent cause of gastritis is a dietetic indiscretion such as habitual overeating; eating of badly combined or improperly cooked foods, excessive intake of strong tea, coffee or alcoholic drinks, habitual use of large quantities of condiments, sauces.

It may sometimes follow certain diseases such measles, diptheria, influenza, virus pneumonia. It also results from worry, anxiety, grief and prolonged tension. Use of certain drugs, strong acids and caustic substances may also give rise to gastritis.

Gastritis Home Remedies

1. Only rice that has been aged for one year must be used. Wheat and barley are beneficial.
2. Among vegetables white pumpkin, bitter gourd, cucumber, green banana and banana flower are effective.
3. Cow’s milk is preferable to buffalo’s milk.
4. People suffering from gastritis must not confuse their stomach glands with different kinds of foods at the same time. It is beneficial if the person is kept on a single diet. Ideally the person must be kept on a milk diet or on a diet of old rice.
5. Vitamin C has the capacity to help in the absorption of iron and calcium salts in the body. This eases the digestive process. Therefore, the diet must be rich in vitamin C. Foods that contain vitamin C to a commendable quantity are amlas, oranges, etc.
6. Pungent and sour tastes must be avoided. Even chocolates, tea and coffee must be avoided as these can increase the acidic contents in the stomach.
7. The person must never eat till the stomach is fool. In gastritis it is better to eat little quantities each time, so that the stomach gets proper time to digest the food.
8. Sesame seeds and curds must be avoided.
9. Have a banana early in the morning. Drown them with milk. This reduces the acidity within the stomach in some days.

• There is an increase in epinephrine (adrenalin) production which suppresses the action of the T-cells. T-cells play a vital part in the immune function of the body.
• There is an increase in cortisol production. This is also potentially immunosuppressive.
• There is an increase in production of beta-endorphins. This tends to reduce the NK (natural killer ) cells ability to recognise and kill virally infected cells.

Indicators of Long Term Stress Exposures

As a result of the above 3 reactions the immune system is weakened and one suffers from all sorts of ailments. The bodies ability to fight bacteria and viruses gradually becomes more and more weak and therefore cannot fight the colds, flue, cancers, shingles etc. Stress causes the heart to beat faster, but with constriction of the blood vessels, therefore high blood pressure could be the result.

Depression, an abnormal emotional state, with melancholy and feelings of inadequacy, can be the result of stress. With this may come weight gain or loss, insomnia, headaches etc. Commonly depression is treated with SSRI (Selective Seratonin Re-uptake Inhibitor). These create a “dam” which stops the re-absorption of Seratonin and tricks the body into thinking all is well. The body stops producing Seratonin and becomes sluggish so when you stop taking the anti-depressant you crash.

Suggestions for Destressing

• Exercise – this expends some of the energy produced by the fight or flight response.
  - helps boost the circulation, therefore the body can flush out metabolic waste which accumulates in muscles.
  - releases endorphins which help one to feel better and more able to cope – even if ones situation is unchanged.
• Remove yourself from the stressful situations as soon as possible – if possible.
• Relax in a long hot bath.
• Get plenty of sleep – use soft soothing music, hot milk drink etc to help you get to sleep and sleep better.
• Smile and laugh as much as possible.
• Take 10 minute breaks regularly from what you are doing and do or think of something quite different (change from left to right brain – do something creative, meditate, read poetry etc)
• Practise time management.
• Supplement wisely.

The study, led by researchers at Fred Hutchinson Cancer Research Centre (FHCRC), is the first of its kind to measure the effects of yoga on weight.

The study involved 15,500 healthy, middle-aged men and women who were asked to complete a written survey recalling their physical activity (including yoga) and weight history between the ages 45 and 55.

The study measured the impact of yoga with weight change, independent of other factors such as diet or other types of physical activity.

The researchers found that between the ages of 45 and 55, most people gained about half a kg a year, which is a common pattern as people age and do not trim calorie intake to their declining energy needs.

“However, men and women who were of normal weight at age 45 and regularly practised yoga gained about three fewer pounds during that 10-year period than those who didn’t practise yoga,” said FHCRC’s Alan R. Kristal, study co-author.

For the study, regular yoga practice was defined as practising at least 30 minutes once a week for four or more years.

“Men and women who were overweight and practised yoga lost about five pounds, while those who did not practise yoga gained about 14 pounds in that 10-year period,” said Kristal, professor of epidemiology at the University of Washington School of Public Health (WUSM).

What accounts for yoga’s apparent fat-fighting potential? Kristal, himself a long time yoga practitioner, suspects it has more to do with increased body awareness than the physical activity itself.

“During a very vigorous yoga practice you can burn enough calories to lose weight, but most people don’t practise that kind of yoga,” he said.

“From my experience, I think it has to do with the way that yoga makes you more aware of your body. So when you’ve eaten enough food, you’re sensitive to the feeling of being full, and this makes it much easier to stop eating before you’ve eaten too much.”

Study co-author Denise Benitez, owner of Seattle Yoga Arts, agrees. “Most people practise yoga in a way that’s not aerobic enough to burn a lot of calories, so it has to be some other reason.”

These findings appeared in the August issue of Alternative Therapies in Health and Medicine.

Flexibility is the ability to move your joints and muscles through their full range of motion. Stretching is an exercise that helps you to be more flexible.

Aerobic fitness means increasing how well your body uses oxygen. This depends on the condition of your heart, lungs, and muscles. Any activity that raises your heart rate, such as walking or running, can improve aerobic fitness.

Muscle fitness means building stronger muscles and increasing how long you can use them (called endurance). Activities like weight lifting or push-ups can improve your muscular fitness.

You may be in better shape in one kind of fitness than another. For example, you might be flexible but have poor muscle strength. It’s best to work on all three kinds of fitness.

How can you be more physically active?
If you’re ready to add more physical activity to your life, here are some tips to get you started:

• Make physical activity part of your routine, like brushing your teeth or going to work. Try biking to work at least once a week, using the stairs more often, or walking to do errands near home. But talk to your doctor before you start an exercise routine, especially if you haven’t been very active or have health problems.
• Walking is one of the best fitness activities. To keep up a routine, you can walk with family members, friends, coworkers, or pets. Keep track of your steps with a step counter or pedometer, which you can buy at a sporting goods store. This can help motivate you to walk more.
• Schedule activity for times that you’re likely to stick with it. For example, walk in the morning if you tend to talk yourself out of it later in the day. If you don’t have time for one 30-minute walk, break it up into three 10-minute walks.
• Find a partner to do your activities with. This can make exercising more enjoyable.
• If you want a more structured exercise routine, consider joining a health club or a community center that offers fitness activities.
• Find an activity that you enjoy, and stay with it. Vary it with other activities so you don’t get bored. For example, walk 3 days a week, and switch to swimming or biking on the other days. Join a softball, volleyball, or basketball league for fun and exercise. By finding more activities you enjoy, you’ll have a greater chance for success.
• Use the Interactive Tool: How Many Calories Did You Burn? to find out how many calories you burn during exercise and daily activities.
• Setting small, realistic goals can help you improve your fitness. Write down your goals and activities. Give yourself a healthy reward, like getting a massage, each time you reach a goal.

Yoga brings stability and relaxation to the mind and helps the individual to have a clear thinking. Apart from its cognitive benefits, Yoga serves as the best medium to enhance the beauty and the being of a person. However, performing Yoga requires a person to follow some specific guidelines, in order to achieve best results.

There are various do’s and don’ts that a person needs to follow before, while and after performing Yoga. To know more about Yoga practicing guide, browse through the following lines.

Tips For Practicing Yoga

• The most appropriate time for practicing Yoga is in the morning, before breakfast. This is because it is the time, when our mind is calm, composed and fresh and the body movements can be performed, with considerable ease and vigor.
• To get started, you need to have the urge and confidence in yourself.
• To practice Yoga, the place chose must be calm, quiet, ventilated, dust free, moisture free and also distraction free.
• Before you start practicing Yoga, it is very important for you to clear your bowels and bladder as well as clean your nostrils and throat of all mucus. You must also drink a glass of lukewarm water.
• Yoga clothing should be loose and as comfortable as possible. Form-fitting cotton/Lycra pants and shirts are the best.
• Wait for a few minutes and then you can start.
• Like all other work outs, you must begin with easy poses, thereafter you can advance to the tough ones. Be methodical and systematic.
• Remember, to start with your movements should be light and if you feel fatigue in between you must discontinue.
• Yoga must energize and not cause weariness and depression.
• You must take breaks in between, if a particular step or exercise proves tiring.
• For a person performing Yoga, the diet should be a balanced and you should eat after an interval of 4 hours.
• The quantity of food should be such that it satisfies your appetite. Generally, the ratio composition of meals should be – grains and cereals (30% of the calorific value), dairy products (20%), vegetables and roots (25%), fruits and honey (20%) and nuts (5%).
• Over eating and fasting should be avoided. At the same time, you must try to avoid stale food.
  While performing Yoga, your breathing should be long and deep. You must remember to keep your mouth close and inhale and exhale, only through the nose.
• You should always keep a Yoga mat, made of some comfortable materials. For lying postures use a woolen carpet and spread a clean sheet over it.
• Remember, while doing yoga, you should not get a feeling of pain or discomfort. If you do, you are not doing it in the right manner or you need to adjust your pose to suit you better.
• If you are a beginner, do not just impinge on doing the tough tasks. Remember, you need to always begin with the easy postures and then, proceed to the difficult ones. You should follow the graded steps of Yoga.

1. Flutter Kicks:
* Lie flat on your back
* Kick your legs in the air, alternating your legs (by alternating, I mean, when one leg is going one way, the other leg is going in the opposite direction)
* It’s recommended to do about 30 flutters in one session (one “flutter” being two kicks)

2. Pelvic Thrusts:
* Begin by lying on your back with the knees bent and your arms need to be straight and beside you
* Then slowly life and tilt your Pelvis upwards (remember, when tilting your pelvis, keep your lower back on the floor so that you can gain the most out of the exercise)
* Hold each movement for about 5 seconds and inhale when relaxing your bottom back down on the floor

3. Alternating Bicycle Crunches:
* Lie on your back with your hands behind your head and elbows out
* Begin by lifting your right elbow inwards towards your hip (and then repeat the same movement with the other arm)
* About 30 crunches will be enough for one session

4. Chair Leg Lifts:
* Sit upright with your back flat against the back of your chair while having your hands on the side of the seat (by your legs)
* Slowly lift your knees up towards your chest and hold that position for about 5 seconds
* Then ease them back down; resting your feet on the floor)
* Keep in mind that you need to breathe out when lifting your legs up and breathe in when lowering them back onto the floor

5. Jogging/ Running
* This isn’t necessarily an exercise, but it’s effect all the same
* Just going on a light jog/run for about 20-30 minutes before breakfast will be enough

Steamier sex
Strong abs and lower-back muscles give you the stamina and strength required to make the most of positions like Reverse Cowgirl and Wheelbarrow. But even more important: A smaller waistline means better blood flow. When you’re overweight, you tend to have significantly more artery-clogging plaque, which decreases blood flow throughout the body. Researchers have found that increased blood flow in the pelvic region improves vaginal lubrication, sensitivity, arousal, and sensation.

Fewer injuries
Researchers for the U.S. Army tracked the injuries of male and female soldiers during a year of field training in which they periodically performed the standard Army fitness test of situps, pushups, and a two-mile run. Those who could crank out the most situps were less likely to suffer from injuries.

Better health
Having a great stomach doesn’t guarantee you’ll never call in sick, but studies show that people with flat abs are…

_25 percent less likely to develop heart disease;
_35 percent less likely to have a heart attack;
_41 percent less likely to develop high blood pressure;
_40 percent less likely to develop kidney cancer;
_60 percent less likely to develop gallstones;
_14 percent less likely to develop osteoarthritis.

A longer life
A Canadian study of more than 8,000 people over 13 years found that those with the weakest abdominal muscles had more than double the death rate of the people with the strongest midsections. No surprise when you consider all the health conditions associated with belly fat.

Source: Core Benefits of a Tight Tummy

Have high cholesterol?

You need to take eggs off the menu—permanently!

Reality It’s true that those with heart disease should avoid eggs—or at least eat only the low-cholesterol whites. Normal cholesterol? Eat no more than three eggs a week.

Shrimp lovers, beware!

The savory shellfish is awfully high in cholesterol.

Reality While shrimp does contain cholesterol, it’s low in saturated fat, which drives up LDL levels more than dietary cholesterol does. So pass the cocktail sauce (not the butter!) and enjoy your shrimp, in moderation.

Following a low-fat diet is the absolute best way to lower cholesterol.

Reality A better option: eating moderate amounts of heart-healthy fats, such as those found in avocado, olive oil and salmon.

Burger? Bacon? Sure, as long as you’re taking cholesterol-lowering meds.

Reality Taking cholesterol medication doesn’t give you free license to overindulge in unhealthy foods. “Eating poorly counters, to some extent, the effects of the medication,”

Park and Walk
Whenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk. At the end of the day, it all adds up to better fitness.

Crunch in Bed
Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you’ll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.