Dec 12

Regular exercise changes the brain to improve memory, thinking skills

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There are plenty of good reasons to be physically active. Big ones include reducing the odds of developing heart disease, stroke, and diabetes. Maybe you want to lose weight, lower your blood pressure, prevent depression, or just look better. Here’s another one, which especially applies to those of us (including me) experiencing the brain fog that comes with age: exercise changes the brain in ways that protect memory and thinking skills. In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Resistance training, balance and muscle toning exercises did not have the same results. The finding comes at a critical time. Researchers say one new case of dementia is detected every four seconds globally. They estimate that by the year 2050, more than 115 million people will have dementia worldwide.   Exercise and the brain Exercise helps memory and thinking through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of […]
Dec 09

Dos and don’ts to keep in mind when you start hitting the gym

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Starting a gym routine is a fantastic way to improve your health, fitness, and overall well-being. It can be an excellent opportunity to challenge yourself physically, increase your strength, and build your confidence. However, it’s important to remember that starting a gym routine can be overwhelming, especially if you’re new to exercising or haven’t been physically active in a while. There are several dos and don’ts to keep in mind to ensure that you have a safe and effective workout experience. Whether you’re a beginner or a seasoned gym-goer, these tips will help you get the most out of your workouts and achieve your fitness goals.   Dos and don’ts for first-time gym goers: Rihana Qureshi, Certified Nutritionist and Strength Training Coach, shared some important dos and don’ts you should keep in mind when starting your gym routine.   1. Start with cardio Start with a light cardio workout, such as walking on the treadmill for 15-20 minutes, if you have never worked out before. Once you are comfortable with that, increase your pace. This way, keep increasing the time and intensity till you can run and walk for a total of 30-35 mins without feeling drained.   2. Move […]
Dec 06

What celebrity trainers want you to know about getting fit

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When you see your favorite actors looking fit on the red carpet, you might think their fitness level is unattainable for most regular folks — reserved only for those with opulent lifestyles and endless resources that seemingly add more hours to each day. But that’s not quite the reality. In fact, according to their trainers, most celebrities face many of the same issues as the rest of us when trying to prioritize wellness amid the responsibilities of daily life. To dispel the myths and provide practical advice anyone can use, I tapped five of my celebrity trainer friends to help share tips we wish everyone knew to improve their overall fitness.   Fitness is a balancing act for everyone Like many people, celebrities also struggle with the demands of work and homelife schedules when trying to stay fit. As a mobility and strength coach who works in professional sports, I can attest that even famous athletes, whose careers depend on their bodies, face the challenge of balancing family and fitness. When players return home after their seasons end, it’s not an easy task to maintain normal family life while trying to preserve their elite athlete physiques. These pros need to […]
Dec 03

What Type of Exercise Is Best for Mental Health?

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A large new study looks at how exercise can help alleviate symptoms of anxiety and depression.   When you head to your weekly yoga class or lift weights at the gym, you’re doing something good for your physical health: getting more fit today, and so protecting your body into the future. What you may not always think about, though, is that you’re also protecting yourself from anxiety and depression—about as much as you would be if you were going to therapy or taking medication. At least that’s the conclusion of a very large new study that synthesizes decades of research on exercise and mental health. The study doesn’t just provide this key insight—in fact, the researchers were also able to identify what kind of exercise and how much of it is best for mental health.   How body supports mind Researchers analyzed the results from more than 1,000 randomized controlled trials—one of the strongest types of studies. These experiments, with over 128,000 participants, had compared exercise to standard treatments like simply learning about fitness or getting help setting goals. The participants engaged in a variety of physical activities, from yoga and tai chi to aerobics and dance to strength training. […]
Nov 30

Not just mind & body, experts say yoga can prevent and help manage chronic diseases

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The popularity of yoga has grown tremendously in the past decade. More than 10% of U.S. adults have practised yoga at some point in their lives. Yoga practitioners spend on average US$90 a month, and the yoga industry is worth more than $80 billion worldwide. Yoga is now a mainstream activity in the U.S. and is commonly portrayed as a healthy lifestyle choice. I am a behavioural scientist who researches how physical activity – and specifically yoga – can prevent and help manage chronic diseases. Many people attribute improvements in their physical and mental health to their yoga practice. But until recently, research had been sparse on the health benefits of yoga. As the body of rigorous research on yoga grows, more and more work is showing the many health benefits of a yoga practice.   What is yoga? The name “yoga” is derived from the Sanskrit word “Yuj” meaning to unite, join or connect the mind, body and soul. The first text on yoga was written by the sage Patanjali over 2,000 years ago in India. Patanjali described yoga as “citta-vrtti-nirodhah,” or “stilling the mind.” This was achieved through a mix of breath work, meditation, physical movement and body […]
Nov 26

How to Quiet a Racing Mind to Get Better Sleep

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If you have trouble falling asleep or staying asleep, try these strategies to quiet your mind and get the rest you need.   A racing mind at bedtime can be hard to quiet. Whether it’s stopping you from quickly falling asleep or staying asleep, there’s no question an unsettled mind can really affect your ability to get a good night’s rest. “It’s one of the most common problems we hear in our sleep clinic, especially among people struggling with insomnia,” says Lawrence Chan, DO, a professor of sleep medicine at The Ohio State University Wexner Medical Center in Columbus. Racing thoughts at bedtime can contribute to sleep problems in people who have insomnia, according to one study. The researchers noted that this is different than rumination, which is defined as obsessive, repetitive thinking that tends to focus on negative content. There’s a reason many people can’t stop thinking about things before going to bed. Whether you’re exploring a new city or simply plugging away at your routine to-do list, your brain is collecting new information all day long, explains Michael Breus, PhD, a clinical psychologist in Manhattan Beach, California, who specializes in sleep disorders. “Not until you climb into bed […]
Nov 23

Tips to keep your brain young at all ages

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Every single activity that the human body performs takes its orders from the brain   When it comes to looking young, fit and healthy, we often hit gyms and parlours. But what about brain health? Every single activity that the human body performs takes its orders from the brain. From coordinating balance, controlling the voluntary actions and responding towards the emotions to problem-solving techniques, the human brain is responsible to take care of all the actions. Maintaining physical health is important but taking care of the brain is equally necessary. Taking cognisance of these facts, the discourse around brain health has increased in the recent past. Good brain health is a key to a long and healthy life. It is a state where faculties of the brain such as reaction time, memory and judgement work efficiently. So here are some tips you can follow to maintain your brain health with the impact of ageing.   Brain exercises: physical exercise is great for both body and mind but challenging yourself for mental exercise can improve your brain functioning. Research shows that brain exercises can help in generating new nerve cells. Leading physicians say that reading, crossword puzzles and word problems all contribute […]
Nov 19

10 Big Benefits of Smiling

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Many see smiling simply as an involuntary response to things that bring you joy or inspire laughter. While this is undoubtedly true, it overlooks an important point: Smiling can be a conscious, intentional choice. What does psychology say about smiling? Whether your smile is genuine or not, it can affect your body and mind in various positive ways, benefiting your health, your mood, and even the moods of people around you.   1. Smiling Helps You Live Longer Perhaps the most compelling reason to smile is that it may lengthen your overall lifespan. One study found that genuine, intense smiling is associated with longer life. Happy people seem to enjoy better health and longevity, but more research is needed to understand why. Research indicates that happiness could increase lifespan by years—suggesting maintaining a happy, positive mood may be an important part of a healthy lifestyle.   2. Smiling Relieves Stress Stress can permeate our entire being, including showing up in your face and expression. Smiling not only helps to prevent us from looking tired, worn down, and overwhelmed, but it can actually help decrease stress. Believe it or not, smiling can reduce stress even if you don’t feel like smiling […]
Nov 16

6 Everyday Habits to Keep Your Brain Healthy and Sharp

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The human brain is one of the most complex yet intriguing part of the body. With several wires and neurotransmitters connected, this is the main part that helps the body to function. What is hot what is cold is what our brains tells us. And for it to keep functioning optimally, it must be maintained properly. In our fast-paced, technology-driven world, maintaining cognitive and mental fitness has become more crucial than ever. The impact of lifestyle choices on brain health and cognitive abilities has garnered significant attention in recent years. Lifestyle (obviously) affects the brain and its functioning. From what we eat, to how we life, its all connected. Keeping the brain healthy and sharp is important to lower the risk of neurological disorders and also to maintain a young mind. India.com got in touch with some experts to get a better comprehension about brain health. Dr. Amit Batra, Principal Consultant, Neurology, Max Super Speciality Hospital, Patparganj, divulged about how few lifestyle changes are important for healthy mind. Here are few lifestyle tweaks to keep a brain healthy and young and unlead its full potential.   BRAIN DAY: WAYS TO KEEP BRAIN HEALTHY   Get Adequate Sleep: Quality sleep is a […]
Nov 13

How Mind and Body Exercise Can Benefit Your Heart Health

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In today’s hectic world, where deadlines loom, schedules overflow and demands never seem to end, taking care of your heart health is often pushed to the back burner. Amidst the stress of daily life, finding moments of calm and balance are important. Mind-body exercises, such as yoga and tai chi, offer a holistic approach to wellness, benefiting mental health and impacting your heart health. “The mind-body connection refers to the relationship between our mental and physical states,” said I-Hui Ann Chiang, MD, an interventional cardiologist with Banner – University Medicine. “It acknowledges that our thoughts, emotions and beliefs influence our physical health, and vice versa.” When we experience stress, anxiety or negative emotions, our bodies respond with physiological changes that can impact cardiovascular health. Taking time to cultivate mindfulness and connection with your body is a valuable investment in your long-term health and happiness. Learn how integrating these exercises into daily life can improve your heart health and well-being.   Understanding mind-body exercises Mind-body exercises are any type of movement that combines mental focus and controlled breathing to improve strength, flexibility and balance. “These exercises, which include yoga, tai chi or qigong and meditation, foster harmony between the mind and body,” […]
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