Nadia Sharif

13/09/2022

You don’t need to be thrashing the tarmac to feel the benefits of exercise. It may be second nature but walking is one of the best workouts to improve your fitness levels and get active.

1 Go outside

According to study from the University of Michigan, nature walks are linked to enhanced mental health and positivity, as well as significantly lowering levels of depression and feelings of stress.

2 Add some weight

Make your leisurely walk a little more challenging with a set of light weights or a resistance band. Not only will you burn 5 to 15 percent more calories you’ll also encourage greater muscle activation and tone up your thighs and bum.

3 Set a goal

If you have an end goal in sight with a specific time frame you’re more likely to find the motivation to keep going. Penning you process in a journal will allow you to feel a sense of pride of how far you’ve come and give you the push to exceed your expectations.

4 Hit it

Mixing up your speeds will raise your heart rate which will, in turn, improve your fitness levels and torch fat at a higher rate. Try this workout plan to make the most of your march:

40 minute walking plan
0-5 minutes Easy warm-up walk
5-15 minutes Moderate brisk walk
15-17 minutes Brisk walk
17-27 minutes Moderate walk
27-29 minutes Brisk walk
29-39 minutes Easy cool-down walk

5 Head for the hills

What if you stopped avoiding that scary looking incline and tackled it head-on? By forcing muscles to work harder you’ll burn calories, lose weight and tone the backs of your legs, thighs and glutes. Unlike running it won’t put a strain on your joints but do make sure you have a lengthy stretch afterwards to avoid injury.

6 Stretch it out

Stretching is just as important before and after a walk. Using a few yoga-based moves such as downward dog and triangle pose will help flush lactic acid out of your muscles which reduces stiffness and keeps you feeling ready to get out there again the next day.

7 Buddy up

There’s nothing better than a good catch-up with friends over a cuppa. But why not shake things up and take the gossip to the great outdoors? Researchers at the Kansas State university found that those who workout with a friend or partner increased their workout time and intensity by as much as 200 percent. This is because you’re less likely to cancel and your mind will be on the conversation rather than the activity itself making it a no-brainer!

8 Take it off-road

Varying your terrain will not only make the journey more interesting but it’ll also keep your muscles guessing. By opting for a rougher trail route, you’ll engage your core and use different muscles in your legs to keep you steady.

11/09/2022

Your Body May Be Able to Repair Its Arthritic Joints with Help from Drugs or Surgery

Knees and other joints regrow some lost cartilage with some outside aid, research suggests.

“Cartilage doesn't heal.” That's what doctors often tell us when we injure the flexible tissue that lines our hips, knees and shoulders or when osteoarthritis has eroded it so that our joints hurt when we move. I've certainly heard it myself from orthopedic surgeons who explain that cartilage has no blood supply to bring repair cells and nutrients to an injury site. Yet it's always struck me as improbable that a living tissue could not replace damaged cells. As it turns out, recent research suggests that articular cartilage—the type in our joints—does have some limited repair capacity. New insights into this ability are raising hopes for treatments that could enhance healing or protect damaged cartilage from further deterioration.

To picture articular cartilage, envision the tough, white coating on the end of a chicken bone. Most of it is a spongy material called extracellular matrix, a mixture of water and fibrous proteins pumped out by cells called chondrocytes. “There is intrinsic regeneration—with new tissue being formed and old tissue chewed up and washed away—just as there is for every tissue with the exception of tooth enamel,” explains rheumatologist Virginia Kraus of the Duke University School of Medicine. But, she emphasizes, the renewal process in cartilage is sluggish. And it is true that in adults the tissue has no blood supply. Instead cartilage gets help from what experts call dynamic loading—putting stress or weight on the joint, which causes nutrient-carrying synovial fluid to flow in and out. “That's why exercise is so critical to joint health,” Kraus notes. “The way you get nutrients to cartilage is through movement.”

Kraus is one of a small number of scientists who studies the slow turnover in this tissue. In a surprising discovery, she and her team reported in 2019 that the production of proteins associated with repair and regeneration differs by joint: It is greater in the ankle than in the knee and greater in the knee than the hip. Kraus refers to this gradient as “our inner salamander,” explaining that in salamanders and other animals that can regenerate a lost limb, this capacity is more robust in the foot than higher up in the leg.

Her study also showed that genetic material associated with repair is more abundant in arthritic joints than healthy ones. Just as a limb injury launches a repair program in a salamander, osteoarthritis is turning it on in humans, Kraus suspects, although “obviously the program we have is not sufficient.” Still, the repair process may be working in the ankle, which, she notes, is far less prone to severe arthritis than the knee or hip.

There is other evidence that human cartilage can regenerate. A procedure called joint distraction is being tested as a way to promote healing in patients who have bone-on-bone knee arthritis and are too young to be good candidates for total knee replacement. (Prosthetic knees last 15 to 20 years, after which they must be replaced in a complex surgery.) The procedure involves placing pins above and below the knee and using an external device for six weeks to separate the upper and lower leg bones by five millimeters. This opens up the joint space. Patients are encouraged to walk, but the device reduces stress, so the knee is bathed in nutrient-laden fluid without being overburdened.

Dutch researchers have shown that the procedure leads to a small increase in cartilage in the joint and less pain—benefits that last at least two years and as many as 10 in some patients. Larger clinical trials of the technique are needed, “but it's a fascinating model,” says rheumatologist Philip Conaghan of the University of Leeds in England.

Conaghan investigates new drugs for arthritis, including a growth factor called sprifermin that appears to slow the loss of cartilage in some patients. He is also looking at canakinumab, an inflammation inhibitor that was tested as a cardiovascular drug and showed a surprising side effect: dramatically fewer joint replacements in recipients than in a placebo group. But Conaghan warns that the quest for drugs that can thicken cartilage is a tough one because of the slow and uncertain nature of repair: “The change is so small, and it's hard to pick it up, even with the best imaging.”

For now, strength-building exercise remains the best strategy for those of us with fraying joints. Conaghan recommends walking in a swimming pool. “Strong quads reduce knee pain a lot, no matter what you've got going on,” he says. “All of life is about strong muscles.”

11/09/2022

🇲🇦 تشكيل الجسم دون اتباع حمية ودون ممارسة تمرينات.
🔥 ستحصلون بطريقة مُبتكْرة على القوام الذي تحلمون به، وأنتم تنعمون بالراحة في منزلكم.
📆 سترون النتائج الأولى بعد 10 أيام من أول جرعة.
👇 انقروا زر [التفاصيل] للحصول على مزيد من المعلومات.

22/08/2022

There are a variety of reasons that cause people to opt for a plant-based diet: health, animal welfare, climate change, to name a few. Often, people assume that by cutting out or reducing meat intake that this is a healthy diet to follow, but the truth is that it’s not automatically a healthy choice for everyone. Without careful planning, a plant-based diet can be unbalanced and can put you at risk of a nutritional deficiency – but this risk comes along with every other diet too.

What type of plant-based diet will you adopt?

The first step to adopting a healthy and balanced plant-based diet is to decide which category you fall into, and therefore which foods you will be eating:

Lacto-vegetarians – those who eat dairy foods but exclude meat, fish, poultry and eggs

Lacto-ovo vegetarians – those who eat dairy products and eggs but exclude meat, fish or poultry

Ovo-vegetarians – those who eat eggs but avoid all other animal products, including dairy

Vegans – those who avoid all animal products and animal by-products, e.g. honey, fur

Or, plant based to you might simply mean that you base your diet around fruits and vegetables as recommended by the food pyramid and include some meat free days.

Depending on which type of plant-based diet you are following, you will need to look at different food sources to meet your nutritional requirements.

The aim of a well-balanced, plant-based diet is to promote optimal health and meet all your nutritional requirements. Take a look at the following tips and to see where you can make some improvements. Simple changes can go a long way!

Aim To Make Half Of Every Meal Fruit And Vegetables
Fruit and vegetables are nutritious, full of fibre and low in calories – meaning they will keep you full without promoting weight gain. The general rule of thumb is to aim for 2 portions of fruit and 3 of veg a day. Aim to eat a variety of colours, as each comes with their own set of benefits. Eat the rainbow! Eat more fruits and vegetables by having them as a snack or adding them to other recipes.

Choose Whole Grains
Opt for whole wheat bread, brown rice, quinoa and bulgur wheat over their white alternatives. Refined carbohydrate foods are broken down quickly, which can cause a spike in blood glucose levels. Whole grains are full of fibre, digest slowly and will keep you fuller for longer without causing spikes in blood glucose levels, so they are a much better choice.

Choose Heart Healthy Good Fats
Olive oil, nuts, seeds and avocado are a better choice than saturated fats like in butter and processed products. This will promote better cholesterol levels as well.

Get Your Calcium
Calcium is needed for strong bones and teeth, as well as for many other functions in the body. It is typically presumed that the only source of calcium is dairy such as milk, cheese, yoghurt. Although these foods do provide the body with easily absorbable calcium, if you do not eat dairy you can also get calcium from dark green veg, fortified foods, nuts, peas, lentils, tofu, dried fruit and fortified dairy free products.

Vitamin D, the sunshine vitamin, helps the body to absorb calcium. It can be found in eggs, dairy and fortified food products. You may require a vitamin D supplement if you think you might be lacking.

Ditch The Salt!
Don’t add salt to food and cut down on processed foods. Flavour food with herbs and spices instead.

Vary Your Protein Sources
Try not to rely on one food alone as a source of protein. Tofu, tempeh, quinoa and legumes (lentils, dried peas and beans) are excellent sources of protein. Legumes are power foods, which are full of fibre and protein but low in calories and they are heart healthy!

Iron is traditionally found in meat and meat products. It is essential for transporting oxygen around the body and those on a plant-based diet are at risk of iron deficiency anaemia if they do not seek out iron from alternative sources. Plant based sources of iron include dried beans and peas, lentils, dark green leafy veg, however, they are not as easily absorbed by the body as iron from meat.

Ensure that you consume plenty of vitamin C to convert plant iron to its absorbable form. Sources of vitamin C include strawberries, oranges, tomatoes, citrus fruits, cabbage and broccoli.

Drink Plenty Of Water
Stay hydrated, drinking approximately 2 litres of water daily.

Limit High Sugar Foods
Treats are important as part of a well-balanced diet, but aim to limit the frequency that you eat them to promote a healthy weight and good energy levels.

If you smoke or drink alcohol, consider quitting or cutting down substantially.

Exercise Regularly
Aim to meet the recommendations of 150 mins exercise weekly, plus strength training on 2 days. This is essential for optimal health.

Get Your R+R
Rest and relaxation are essential to good health. Prioritise your sleep and incorporate mindfulness into your daily routine for good health.

A plant-based diet is extremely healthy once time is taken to learn where to get all your essential nutrients. Planning and preparation are key to success, and you will be feeling healthier and more energised in no time.

22/08/2022

06/08/2022

Probably more widely debated than any other diet in scientific and consumer literature is the high-protein/low-carbohydrate diet.These plans have been a part of diet lexicon since the mid-1800s, with William Banting’s Letter on Corpulence. Billed as the “world’s first diet book,” Banting’s work recommended eating lots of meat, a few vegetables, and avoiding foods that he previously overconsumed.

Today the term “low-carb diet” is often thought of as synonymous with the Atkins diet, named after cardiologist Dr. Robert Atkins. Also known as just “Atkins,” the diet restricts carbohydrate consumption by eliminating most carbohydrates (rice, bread, pasta) and replacing them with meats, poultry, eggs, and dairy products .

During the late 1990s and early 2000s, low-carbohydrate diets became some of the most popular diets in the U.S., and versions of this diet (the Zone Diet, Protein Power Lifeplan, Go Lower Diet, and South Beach Diet, among others) remain popular today.

In most formats, the carbohydrate-modified (low-carbohydrate/high-protein) diet is a ketogenic diet, which induces a state of ketosis through severe limitation of dietary carbohydrates. Ketosis occurs in metabolism when the liver converts fat into fatty acids, and ketones (the byproduct of incomplete fat metabolism) reach high levels in the blood .

A compendium of nutrition research as examined the manipulation of macronutrient content to produce a “metabolic advantage” for weight loss. However, there is no consensus in the literature that low-carbohydrate diets produce significantly greater rates of weight loss or longer-term weight loss maintenance when compared with more conventional low-fat diets. Additionally, the American Heart Association warns people that the high protein and saturated fat content of the Atkins diet can be harmful to the heart.

If high-protein diets produce a greater amount of weight loss in some studies, what are the possible mechanisms? Scientists suggest that several mechanisms may be responsible for the weight loss seen with low-carbohydrate diets:

The severe restriction of carbohydrate depletes glycogen (stored carbohydrate) supply, leading to excretion of bound water.
The ketogenic nature of the diet may suppress appetite, leading to reduced caloric intake.
The high protein content of low-carbohydrate diets may provide greater hormonally mediated satiety, thereby reducing spontaneous food intake.
The self-selection from limited food choices may lead to a decrease in caloric intake.
In a review article of 107 published research studies designed to evaluate changes in weight among adults using low-carbohydrate diets in the outpatient setting, Bravata found that weight loss while using low-carbohydrate diets was principally associated with decreased caloric intake and increased diet duration, but not with reduced carbohydrate content. In other words, the calorie reduction and negative energy balance that occurs on these diets induce weight loss. It is worth noting that many studies in this area are limited by a high attrition (drop-out rate) and by lack of adherence to the diet.

Where does this leave health and fitness professionals with regard to low-carbohydrate diets and questions from clients? The acceptable macronutrient distributions range (AMDR) is 45% to 65% of total calories from carbohydrates. According to science supporting the AMDR, anyone eating an adequate energy provision for weight loss from nutrient-dense foods, with 45% to 65% of total calories from carbohydrates, will fall inside of the recommendation.

That said, the emphasis of nutrition counseling today is to preserve (as much as possible) the way clients like to eat. Weight loss requires habit changes, but behaviorists who specialize in weight loss suggest that if client preferences can be preserved, they should be. In other words, if a client loves sweet potatoes, whole-grain bread, oatmeal, and legumes (all nutrient-dense carbohydrates), they may not be very compliant with a program that provides only 45% of total calories from carbohydrates. They also do not need to be on a low-carbohydrate diet to lose weight, as any reduction in calorie intake below daily expenditure will induce weight loss.

Low-carbohydrate diets may work for some people, and as long as the diets are within the AMDR and provide nutrient-dense foods, they should not present a health risk. But they are not for everyone. Flexibility on behalf of the counselor and client is crucial to weight loss success.

In other words, the difficulty for most people lies not in the diet, per se, but in adherence to the diet. The closer the weight loss program is to the way clients like to eat, the more successful they are going to be. For example, a client who generally consumes low amounts of calories but gets adequate micronut

06/08/2022

While there may be disagreement about how long the Chinese have practiced the martial art of tai chi—2,500 years or 400?—there is little dispute that in its current form, it makes practitioners feel healthier. Tai chi was originally a form of Chinese boxing that involved both dynamic and static elements. As practiced today, it has ironically evolved from this martial art into an exercise for well-being, a kind of “moving meditation.”
Nowadays, the most popular form of tai chi is Yang, known for its simplified, less athletic style. Yang uses “large, sweeping movements performed at a slow, even pace” and is simple to learn. For these reasons, not only is it the most popular style, but it’s ideal for aging adults.

According to the 2007 National Health Interview Survey, an estimated 2.3 million U.S. adults had used tai chi in the previous 12 months.That number is growing among aging adults for practical reasons: Tai chi requires no special clothing, shoes or equipment, so it’s affordable; it can be done almost anywhere; its slow, relaxed, and fluid movements are less stressful on aging joints and muscles; when practiced with a group, it lends itself to socializing.

Most important, though, are the physical and mental benefits that tai chi can provide. In studies by medical researchers, this form of exercise addresses common age-related conditions such as chronic pain, loss of balance and stress. Some studies even show that tai chi can increase flexibility, promote cardiovascular fitness, increase bone mineral density, lower blood pressure and increase aerobic capacity.

04/08/2022

Your heart weighs only about 10 ounces and is roughly the size of an adult fist. This four chamber, centrally located pump pushes five to six quarts of blood, per minute, throughout your body.

Each heartbeat is initiated by a specialized area called the sinoatrial node (SA node) in the heart’s upper right chamber. The SA node is often called the pacemaker (or primary pacemaker) of the heart, triggering electrical impulses that squeeze this part of the heart slightly earlier than the rest of the heart, forcing blood into the lower chambers for each beat.
When you exercise, your muscles require more oxygen and nutrients, at a quicker rate, to fuel contractions. Your heart will beat faster to deliver more blood to meet this demand. In addition, the arterioles (smaller blood vessels leading from the arteries to the capillaries) serving the exercising muscles dilate to accommodate the increased flow. As these vessels open, other arterioles constrict in less active parts of your body, including your digestive system, skin, and the skeletal muscles you’re not using.
Exercise makes your heart stronger. A stronger heart pumps blood more easily throughout this entire process, keeping blood pressure healthy or reducing blood pressure that’s too high. It can also improve circulation, lower heart disease risk, improve blood cholesterol levels, and lower resting heart rate.
TRAINING WITH HEART
Heart rate is a good exercise-intensity gauge. Here are two ways to track heart rate to help improve and monitor fitness.
Resting Rate Have a client record his or her resting pulse at the same time each day for about three days, and use the average to find what is normal. Then, use it to monitor recovery. If their resting heart rate starts to be consistently higher (or lower) than normal, they might be overtraining. Ask about other signs, like fatigue, and watch to see if performance is lagging. If so, it might be time for extra rest and recovery days.
Recovery Rate Heart rate recovery (HRR) notes how much heart rate falls during the first minute after peak exercise—it’s a simple tool for measuring cardio fitness. The recovery rate for the average person is a drop of 15 to 25 beats per minute. Those who recover more quickly have a healthier heart. If a client’s heart rate decreases by just 12 beats (or fewer) in the first minute after exercise, you should have them visit their doctor before continuing to train.
HEART DISEASE SMARTS
When working with a client who has heart disease (and whose doctor has given the OK for exercise), make sure the client:
Fills out a complete pre-participation health screening (such as a PAR-Q) to share health history; if there are concerns, have a doctor sign off before training begins.
Shares a list of medications so you can discuss how to deal with potential side effects
Does an extended, gradual warm-up (and cool-down) of up to 20 minutes
Exercises at a comfortable pace based on rate of perceived exertion (RPE)
Avoids heavy lifting and breathes normally throughout the workout session
Doesn’t over-grip weights or clench fists during exercise
Performs exercises in a standing or seated position
Progresses slowly
Exercises with a buddy when not training with you.

04/08/2022