Can exercise or running do you good? Or perhaps any particular part of your body?

Pharmaceutical companies, telecommunication firms, major clothing brands, fast food chains, and basically every other type of company there is have all sponsored fun runs around the metro.  A few years back, the “in” things was having expensive gym memberships at exclusive sports clubs.  Nowadays, everyone seems to be into running.  So, what’s the big deal about it and why are people donning on their running shoes?

Can running do particular parts of your body good? YES, running does our body good. We know that running is good for our heart, thus, also good for blood circulation, running is good for the muscles and skin. But studies show it can also be good for your ears too. This could mean hearing loss prevention which could translate to a better and healthier lifestyle as well – a result of a less sedentary living.

Affordable

Aside from being a very affordable sport, running burns more calories compared to other aerobic sports.  In general, a 130-lb person exercising would burn approximately 472 calories running for an hour, 354 calories cycling, 413 calories swimming laps, and 295 calories brisk walking.  This translates to more weight lost especially when the intensity of the run is increased.  Running also increases endorphins making it an ideal stress reliever and mood enhancer.

Flexible

Among the many healthy activities that one can do, running offers the most flexibility. All one needs to run is a good pair of trainers and a few minutes off from one’s busy schedule. One can choose to run alone, run with family and friends, or even run in organized social events.  One can run pretty much anytime and anywhere he wants to.  There’s really no waiting time for this sport.

With the health benefits outweighing the possible adverse effects,  perhaps it’s about time you put on those trainers and run for good health.

Beginners would do well to keep the following in mind:

Get Assessed

Consult a doctor if you have certain medical conditions that may affect your running. Have your overall health assessed by a GP, or you could also get your self checked at an ENT clinic like Auris Ear Care, get tested for allergies, and other specific doctors.

Invest in a Good Pair of Shoes

Take time to find the perfect pair of trainers for yourself. A running store where your feet and running form can be analyzed would be your best source for that ultimate pair of running shoes. Do not think that buying a cheaper pair would be enough, an expensive pair that’s comfortable and sturdy is worth the price in the long run.

Start slowly

Start at about three to four times a week of 20 minutes of running preceded by a 10-minute warm-up and ended with a 10-minute cool down.  Gradually work increasing the duration and the frequency of your runs.

Eat Right

Consume easily digestible foods such as eggs, or yogurt an hour before you run to fuel your body.

Replenish the nutrients and calories depleted during your run with sugarless sports drinks that contain electrolytes.

Get Up and Run To a Routine

Finally, follow a proper running program to maximize the benefits you can gain from running. It doesn’t have to be long hours, even 20 minutes a day would bring lots of benefits. If you find that there is no time on a particular day to go get up and run, a brisk walk while going to the office or going up a flight of stairs in your building would do. Stay healthy!

Hypertension is the medical term for high blood pressure. It is often referred to as a “silent killer” due to its lack of initial symptoms yet this condition can lead to long-term disease and complications.  Uncontrolled high blood pressure can cause heart attack, stroke, liver problems, and kidney failure which is responsible for many cases of death and disability. As a parent, it is important for us to take care of our health and make sure that we are there for our kids until such time that they can be independent.  Hypertension can be avoided by maintaining a healthy lifestyle and regular exercise, the same regimen is recommended for those who want to manage their hypertension.

Here are some steps that you can follow to start your lifestyle change.

1. Check your BMI (Body Mass Index).  BMI is the measure of fat based on the height and weight of a person, you may use
   this tool to determine if you are within normal weight, overweight or obese.  BMI calculators are available at your health clinic or online.
2. Eliminate your bad habits like smoking and excessive alcohol drinking.
3. Change your diet by avoiding fatty and salty food, or those with high level of preservatives.  But beware of crash or fad diet, they may do more damage than good.  It’s safe to get your 3 full meals per day following your food pyramid but its always best to consult your doctor or dietician especially for those who have been diagnosed with hypertension already.
4. Regular Exercise or increase in physical activity. You don’t have to enroll in a gym class or a fitness center.  Physical activity may be as simple as walking, using the stairs instead of the elevator or escalator, or cleaning the house.  It may also be a social
   activity like sports or dancing.  It is recommended that you spend at least 30 minutes on physical activity on most days of the week.
5. Be consistent with your lifestyle change. Managing your health is a lifetime commitment.  Maintaining a healthy lifestyle for your family also ensures that your kids can enjoy a fit and nourishing life.

CAUSES

• chemical imbalances in the brain, either hereditary or situational
• alcohol or drug abuse
• traumatic life events such as death, abuse, or loss
• stressful situations
• social isolation
• medical conditions such as cancer, hypothyroidism, prolonged pain
• sleeping disorders

SYMPTOMS

• Agitation, restlessness, and irritability
• Feelings of hopelessness and helplessness
• Feelings of worthlessness, self-hate, and inappropriate guilt
• Dramatic change in appetite
• Extreme difficulty concentrating
• Fatigue and lack of energy
• Inactivity and withdrawal from usual activities
• Trouble sleeping or excessive sleeping
• Thoughts of death or suicide

TESTS

A doctor would create a patient profile to determine what factors are causing depression. This would include events, past or present, that may significantly affect a person’s perception. Laboratory tests would also be conducted to rule out medical conditions or illnesses that may be causing the mood disorder. To check the degree of depression, Beck’s Depression Scale may be used.

TREATMENT

Antidepressant Drugs(always consult your doctor before taking any medication)

• St. John’s wort – an over-the-counter herb which may help relieve mild depression
• Selective serotonin re-uptake inhibitors (SSRIs) such as fluoxetine, sertraline, paroxetine, fluvoxamine, citalopram, and escitalopram
• Serotonin norepinephrine reuptake inhibitors (SNRIs) such as desvenlafaxine, venlafaxine, and duloxetine
• tricyclic antidepressants
• bupropion
• monoamine oxidase inhibitors
• antipsychotic medications for those with psychotic symptoms, such as delusions or hallucinations

Counseling

• Talk therapy
• Support Groups

Clinical Procedures

• Electroconvulsive therapy (ECT)- seizures are electrically induced in anesthetized patients for therapeutic effect and treatment for severe depression which has not responded to other treatment
• Transcranial magnetic stimulation (TMS) – uses high frequency magnetic pulses that target affected areas of the brain

PREVENTION

• Take medications correctly and learn how to manage side effects
• Exercise more, seek out other activities that bring you pleasure
• Maintain good sleep habits
• Avoid alcohol and illegal drugs
• Talk to someone you trust about how you are feeling
• Surround yourself with caring people who have positive-outlooks
• Volunteer or get involved in activities in the community

Click here for more information on depression.