Beating Depression through Diet and Exercise

Depression can lead to much worse cases of alcohol and drug abuse, underachievement in school and in work, social withdrawal and poor physical health.

In Australia, almost half of its population experiences mental health problems at some point of their lives. And mostly, it’s the younger people who have the highest number of depression occurrence.

Depression though may mellow at the onset of old age. In America, 15.7 million adults are reported to have a major depressive disorder. In UK, anxiety and depression tops the most common mental disorder and affects 8-12% of the population every year.

But, how can you tell if the one you love or know is suffering from depression? Here are some tell tale signs:

    1. Moodiness and irritability.
    2. Loss of interest in life
    3. Withdrawal from social relationships
    4. Appetite loss
    5. Disrupted sleep and irregular sleeping patterns
    6. Unmotivated
    7. Lack of energy
    8. Difficulty in concentrating

Think Less of It

The first remedy is to self motivate. One can start identifying troubles and triggers but not dwell on them. Then try talking about it with a friend. Turning into something more positive will help also. Try newer hobbies.

Expression of one’s self is a fun way to block harsh thoughts and express it. Looking in the bright side of things is also advisable.

Depression and Diet

Depression can be remedied by choosing your diet and food well. Certain food choices that are natural and healthy can help alleviate the blues and keep you happy.

Here are the top foods that can beat depression.

    1. Fish oils. Fish oils contain omega-3 fatty acids. It can restock your lack of EPA, fatty acids which can’t be produce by the body to alleviate depression. It can be taken from fishes such as salmon, tuna and sardines and from plant sources such as Chia seed, walnuts and flaxseeds.
    2. Brown rice. Brown rice is a known low glycemic food and it releases glucose into the blood gradually thus preventing mood swings. It is high in fiber and helps in the health of digestive system. It contains vitamin B1, B2 and B3 too.
    3. Cabbage. Cabbage is helpful in fighting stress, and infection. It helps in stabilize sugar and can cure stomach ulcers.
    4. Banana. Banana has the natural anti-depressant components. It can make you happy and help reduce depressive moods.
    5. Vegetables and fruits. So it isn’t just the cabbage and the bananas alone, eating lots of natural foods can help you become healthy mentally and physically.  Avoid all which has “instant” word in the packaging and as much as possible, avoid those that are artificially flavored and preserved.

Breathing Exercises

These 3 breathing exercise has been as advised by PsychCentral as outlined in Dr. Brown and Dr. Gerbarg’s  book Healing Power of the Breath. So here they are.

Coherent Breathing. Coherent breathing can be achieved by inhaling five times and exhaling five times. It is a five minute rate that maximizes the heart rate variability. These can lead to better stress-response capability of the body which helps in decrease of depression, stress and anxiety.

Resistance breathing. With this kind of breathing, one creates resistance to the air flow. It can be done by breathing through the nose and exhaling though the nose instead of the mouth.

Breath Moving. This one is a little journey in your body through your breath. One can imagine the breath move from top to the spine. When breathing in, move the breath in your head and when breathing out, move it at the base of the spine. Do this ten times.

Depression and Physical Exercise

Exercising outside and under the sunshine can be a way to cure your depressive moods. A regular exercise 3 times a week can lift minds. Exercise has been proven to alter brain chemistry in a positive way.

Any exercise would do. A couple of running, some lifts and a gym appointment would do. Yoga exercises such as the pose of balasana (the child pose), uttanasana (forward bend), viparita karani (legs up a wall), marjariasana (cat pose) and backbends are very helpful in chasing the blues away.

Image Credit: Lst1984 via Flickr.

9 Heart Smart Foods

Cardiovascular and heart diseases are the cause of more than half of overall deaths in the European regions. In the US, heart diseases takes more than $400 billion every year for health care, medications and productivity loss. In Australia, heart diseases are more prevalent among men (5.5%) than among women (4.5%) and kill one Australian every 12 minutes.

The above statistics though does not mirror the world’s heart disease numbers. But they are just presented to give you a bird’s eye view of how heart diseases can take life every day, can affect the economy and can cause unprecedented death.

And more often, heart disease’s symptoms are knocking right in our door but some are just plain unaware of it. And what more, many are still fanning the factors that can crucially increase heart illness risks. These factors that are often overlooked include exercise and activity, diet and stress.

How Diet Can Play A Role in Your Heart Health

It doesn’t play a role, it plays the top role! You are what you eat, so your heart too. The more unhealthy foods you stuff in your mouth, the more your heart health suffers. The more boxed and wrapped food and meals you have, the more you are putting your health at risks. Boxed foods are those that are pre-packed and are artificially preserved. Take outs and fast foods are part of this bad habit as well.

The more bad fat and unhealthy toxins you ingest, the more your heart are exposed to certain heart conditions. Changing and shifting into guilt free meals might save your waistline and your heart as well.

9 Heart Friendly Options

Oatmeal. Oatmeal and oat bran contains lots of fibers which helps in fighting cholesterol. Fiber carries down cholesterol out of the system, lowering cholesterol in the blood by 20% thus reducing risks of heart disease.

Salmon. Salmon contains omega-3 fatty acids, the right kind of fat that can fight away cardio diseases. It can reduce bad cholesterol and increase the good ones.  The omega-3 also is anti-inflammatory and helps regulate triglycerides. Aside from salmon, other sources of omega-3 includes marine life sources such as calamari, tuna and sardines.

Olive Oil. Olive oil, the extra virgin one is a monosaturated fats. It can lower the bad cholesterol in the blood and can reduce risks of heart diseases. Olive oil can be used to cook foods or as bread dip and salad dressings.

Red Wine. Red wine contains flavanoids which helps protect your arteries from cholesterol damage. It can even prevent blood clots. A glass a day in moderation can be an effective heart aid.

Soy. Diets that contains soy can help cut heart disease risks. It can reduce cholesterol levels and is a healthy alternative.

Tomato. Tomato has lycopene which is a potent anti-oxidant. It can also help prevent artery blockage from cholesterol which leads to heart illness.

Nuts. Walnuts, almonds and macadamia nuts are heart friendly. You can pop them for snacks or definitely have them included in your home cooked meals.

Berries. Berries have potent anti-inflammatory capability which is beneficial to cardiovascular health. Thus, a bowl of berries will be doing your heart good and your waistline too.

Beans. Legumes such as beans and lentils are beneficial to the health. Those who have the regular consumption of it (at least 4 times a week) have 22% lower risk of heart disease than those who eat less of it.

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But it isn’t just the food you eat though, there are more tricks to help you be healthy and be heart smart. The first was mentioned above, avoid boxes. Then you can add variety in your food by eating foods in different colors. Another way to help your heart is to minimize the salt. Then exercise, do some cardiovascular routines every day.

These things will not only benefit you today but will be a long term gain later since you will be living life to the fullest and to the oldest.

Image Credit: .craig from Flickr.

Beat the Christmas Binge, Avoid Overeating

Bingeing on Christmas is fairly common. It is the time when you forgot your fitness routines, your personal trainers aren’t available, your fitness gym classes are cut and you just became invited to lots of parties and happenings.

And due to many eating parties, it can be easy to again a couple of pounds. The food can be the major reason but the i-drop-my-guard phase also set in. now with 2 days to go before the Christmas holiday and the New Year Celebration looming, how do you avoid the extra pounds?

Eat a Healthy but Filling Breakfast

 Usually the parties can start at the eve of 24 and continue during the Christmas evening. So to avoid the overeating and gaining some pounds later, eat a tummy friendly breakfast. It should be healthy yet can still fill you and not make you crave later once you see a tableful of food.

Eat protein first

They can make you feel fuller. Leptin, the chemical messengers can get that kick from protein which can signal you if you’re full already.

Portion your Plates, Skip Calorie Counting

Calorie counting can hamper the holiday spirit. Instead eat the food you like but avoid the ones that can be potentially unhealthy. Portion the part of your plate into non-starchy vegetables, a quarter of lamb or turkey and skin free foods.

And for sauces and gravies, minimize it. For dressings of salad, choose healthier options instead of mayonnaise.

Add Some Heat in Your Food

Hot sauces and other spicy condiments can help in revving up your metabolism. Plus it can help in suppressing your appetite preventing you to eat more. But if your palate can’t take it, go and move on to the next tip.

Kick Up Some Green Tea on Your Meals

Start with breakfast, lunch and finally during the Christmas dinner. Have some green tea. It’s slightly caffeinated and unsweetened. It can fill you up and help your metabolism process. But of course you can’t stop that wine cravings, have the wine after.

Deal with the Leftovers

       Usually the left overs can do the most harm in your waistline. Many people may feel the need not to waste the cake or the big portion of that meat in the refrigerator. For suggestion here are some tips in dealing with your holiday leftovers:

    1. Have your guests bring it home if you feel that it isn’t evil to have them gain the pound instead. Or better, portion them to each of your guests. Sounds better enough.
    2. Freeze food in small portions so you won’t have to take them out in whole the next day and be compelled to eat all of them.
    3. Put food in the fridge not in the fridge. Frozen ones are not easy to eat. This way you can take these frozen ones and prepare a healthy meals instead not just the next day but for the next days.

Or Why Not Go and Eat Out?

A Christmas dinner out can have a few possible benefits. One, there will be no left-over. Two, there can be healthy options in the menu. Three, eat in a posh restaurant (it’s once in a year celebration anyway) and your bill will tell you to stop early. I was kidding with the third one of course.

And Lastly, Let Your Will Win

During this hearty meal season, your will can be overpowered by your palate. Stop. Remember those times you worked out? The times you struggle to lose those extra flabs for months? Why would you have it back in just a day or two of bingeing?

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So see, the fattening Christmas banquets can be beaten. So instead of eating a lot, why not enjoy the season through a vacation instead? Or Go and stroll after or go and play with your nephews and nieces and kids. Aside from the feast, it’s a time to reconnect.

Image Credit: Samuel K from Flickr.

11 Natural Sleeping Tips

Women spends 32% awake than men do. While 62% of adults experience sleep problems at least a few nights in a week. But, what is sleep? How important is it to your health? What does this statistics implies?  And how can you get a long deep sleep in natural way minus the sleeping medications?

Sleep is the time at night when you recuperate from your day’s work. This time, your body is inactive, your muscles relaxed while you have no consciousness. The sleep is the time when everything in your body is suspended. But due to several reasons, you may experience sleep problems. These sleep problems can result to things such as difficulty in concentrating in daily tasks, problem in recalling things, work difficulty and can even impair senses.

More problems in sleep can result to issues in driving and safety, troubles in finance order and even lead to weight gain.

Ten Tips to Sleep Better

Here are some recommended natural remedies to your sleep problems.

Have a Sleep Schedule; Stick With It

Sleeping at the same time every night can help you establish a pattern. Then get up at the same time everyday too. DO this even on weekends. The same hours every day can program your biological clock and help you keep a steady pace.

Take Note of Your Sleep Patterns, Sleep Happenings

Keeping a sleep diary has long been established as a way to help you get the right sleep pattern. The diary can help you understand your sleeping habits. It should include everything related to sleep. What you’ve done before and after sleeping or what activity you’ve done during the day which might have affected your sleep quality. Rate your sleep everyday with 10 as the most satisfactory going to one as the least. Check for the activities you’ve done for that day when your sleep is likely to be bad. Compare your daily recordings after.

Have a Warm Bath

Not a hot bath, but a warm one. Put in some relaxing things in your bath such as Epsom salts and baking soda, relaxing scents such as lavender and rose petals. The salts can be a good detoxifier as well. Play music and do not stay too long, just enough time to keep you relaxed and be ready for bed.

Stop Smoking

The main reason why smoking can’t help in your sleeping pattern is nicotine. Nicotine can affect sleep since it is a stimulant. And once you are an active smoker, you may feel a pang of withdrawal at night which keeps you from sleeping.

Visit a Doctor and Have Your Medications Reviewed

Some medications may be keeping you from getting that long and peaceful slumber. So take some time to go see a doctor. Take some tests. Your sleeplessness might be caused by other things, let your doctor evaluate your prior medications as well if you have one.

Exercise

Exercise five hours before your bedtime. When you workout, your body can be elevated into a vigorous mood. But after four hours, your body may feel relaxed and you may feel drowsy. This is the time to go to sleep.

Cut on Caffeine

Cutting on caffeine after lunch can help in giving you the right sleep. Caffeine from coffee and cola can stay in your blood system for 8 hours. This can perk you up for that long which may keep you from sleeping soundly.

Eat the Right Food but Avoid Heavy Meals at Dinner

Eating all natural foods or incorporating healthy foods in your diet may ease your sleep problems. Loading on fruits and vegetables can help. But then avoid heavy meals at dinner time when you’re close to your sleeping hour. Heavy meals can cause heartburn and can disrupt sleeping.

Keep Your Sleeping Environment Clutter Free

A cool room, dark and quiet can induce a peaceful sleep as well. Turn down all the possible noise sources such as television, laptops, and cell phones. Keep your bed comfortable and your pillows the way you like it, soft and fluffy.

Drink Warm Milk and Listen to Soothing Music

Warm milk can help in soothing the nervous system. Calcium can calm your jagged nerves. Drink it 15 minutes before bedtime and listen to soothing music, not the loud ones. Turn down the volume to the most comfortable knob, enough not to disturb your sleep.

Take Omega-3

People with higher omega-3 fatty acids have lesser sleep disturbance than those who are low in it. It can be helpful in establishing a good sleep pattern together with the above factors.

See? Sleeping soundly can come easy; it just needs your perseverance, the right settings, diet and the proper preparation. Now go take that needed nap.

Image Credit: RelaxingMusic from Flickr.

How Fathers’ Pre-conception Diet Can Affect Offspring’s Health

A father’s diet prior to his offspring’s conception can play a great role in offspring’s long term health, study says.

Usually, in older studies and research, a mother’s diet can get all the attention as she is the one directly responsible for the carrying of the baby for nine months in her womb. But in Canada’s McGill’s University’s research, the vitamin B9 concentration in a father’s diet can influence the health and development of his offspring.

What is Vitamin B9?

Vitamin B9, also known as folate can be found in green leafy vegetables, cereals, meats and fruits. Folate is well known for its ability to prevent miscarriages among women as well as in preventing the occurrence of birth defects. All the big reason why women are advised to load their supplements and diets with folate (folic acid) when they are with babies.

The said study’s authors also suggested that the lack of folate in kids’ health may increase risk of chronic disease such as diabetes, autism, schizophrenia and even cancer. But this remains still to be further proven and is still speculative.

You Are What Your Father Eats

This study somewhat has pushed more males who wish to be fathers to pay attention to their diets. To cut out on junk foods and eat more greens instead is the study’s one major upshot.

The study has used mice in the research.  They had compared offspring of mice that has insufficient folate in their diets to those who have sufficient ones. Their findings include;

    1. Paternal folate deficiency is associated in increased birth defects of offspring by 30%.
    2. Defects included severe skeletal abnormalities as well as cranio-facial and spinal deformities.
    3. Due to the sperm epigenome that senses and maps out life experiences and diet, it can influence metabolism and acquiring of diseases in long term for offspring.
    4. Chemical Modifications to DNA were inherited.
    5. Differences and shifts related to genes can affect the central nervous system, kidneys, and other chronic diseases.

Though the study has been critiqued due to its limitations, it has been well received in the medical community. The use of mice has also been pointed out as a possible limitation since it has been not done on humans. But the result has been greatly upheld by its researchers.

Dr. Sarah Kimmins, the study’s lead researcher, said that the research suggests that father’s may need to think about what they put in their mouth.

How a Change of Your Diet Can Play a role in Raising Healthy Kids

The study has needed to verify still their findings with humans but researchers hope that this may help in inspiring men to pay attention to their diets since it can affect their kids later. It’s an immediate way for intervention and prevention.

A potential solution to this is a switch of diet years and months before conception. Options include:

    • Change of diet
    • Cutting on smoking habits
    • Moderating alcohol
    • Good supplement intake

Good Sources of Folic Acid

Not only cutting back on junk foods will do, but a total lifestyle change can make sure that your kids won’t be suffering from long term health ailments later. Diets that include spinach, asparagus, peas, liver, brown rice and Brussels sprouts can be a major folic acid sources.

Although healthy choices in foods can be hindered by other factors such as race, ethnicity, opportunity and income, healthy choices and alternatives can be available and can be within the power of fathers-would-be to alter.

Mother also should be aware of these. And for mom to be’s, the big three for babies and expecting mothers includes not only folic acid but calcium and DHA omega 3 as well. They can contribute to the overall health of kids once they are conceived and can even extend into long term benefits.

Image Credit: Ewen Roberts from Flickr.

How Sleep Can Help in Losing Weight

Losing weight involves sacrifices, sweats and even tears. But all along many has been lacking out on one major factor to lose weight—sleep. And yes, going to bed earlier can be that push you’ve been needing all along.

The loss of sleep can do things to the body and that would mean an additional accumulation of flabs, fats, pounds or however you call it. Sleep loss can result to:

    1. Pangs of hunger. Sleep loss can affect the cortisol secretion. Cortisol is known to be the hormone that regulates appetite. So once there is very little sleep, the body may crave for more food even though the food taken in the body is already sufficient enough.
    2. Fat storage increase. Since the body may find it hard to metabolize carbohydrate due to lack of sleep, the body’s tendency is to store fat. These in consequence can lead to high blood sugar levels that can lead to overproduction of insulin when this happens the body may experience insulin resistance and develop diabetes later.

On the other hand, those people who are obese continue to have sleep problems. And it can become only a cycle if not addressed right away or given the right intervention.

Sleep Problems Among Overweight

In the opposite part of the situation, those who are already overweight may have the sleep problems permitting the chance to gain more weight. And there are scientific reasons why these occur.

    1. Due to sleep apnea, overweight people tend to stop and start breathing again during sleep. This can be causing awakenings during the night. This can happen for numerous times in one night which can make the sufferer feel sleepy the next day.
    2. Back pain may cause lying down and sleeping uncomfortable. This can cause a bad night sleep in the process.
    3. Depression over weight again can cause insomnia or the inability to fall asleep, even at will, during the night.

Amount of Your Sleep May Dictate Your Weight

The average night sleep of human being has greatly declined since 19900’s. from the 9 hours a night, it has become 7 hours a night this time. The right amount of sleep can let one function normally. And many people still hasn’t realized that sleep and obesity are together.

The lesser you sleep the bigger chance that you may have the SAD or the Seasonal Affective Disorder. SAD can make one experience food cravings. And it isn’t just the normal cravings but cravings over carbohydrates that can be accounted for that weight gain.

And sleep loss doesn’t just gain you pounds; it can cause you to be irritable, fatigued coupled with headaches.

Now, how do you overturn these situations? How will you have sleep to your advantage? Here are some tips to help you.

    1. Sleep soundly for 8 hours length.
    2. Catch up on sleep during weekends.
    3. Keep your sleeping environment peaceful, dim and free from distraction. Add a touch of music to help you calm.
    4. Eat big breakfast but little on lunch and dinner.
    5. Eat more protein during the day, it can help suppress appetite but is still good for the body.
    6. Walk some part of your day. Do it for 30 minutes.
    7. Exercise every day.

There are many approaches to deal with these sleep and weight problem. And losing weight can take time and with the sleep loss that can hamper your goal, it can be disheartening. If ever this impedes your everyday life already and can’t seem to be manageable, a good long evaluation with your general practitioner will do.

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Pop Music in Memory Recall of People with Brain Injuries

Pop stars like Michael Jackson, Madonna and the contemporary ones today such as Lady Gaga, Katy Perry and Beyonce might have been doing you more good than you can ever imagine. Immersing yourself in more familiar music today may help you summon back personal recollections someday.

If you’re a bit older, the blasting of pop music today can be irritating, loud or just plain unexplainable. But then if you have had a severe brain injury and has lived through this music, it could have helped you recall memories better, study says.

Study on MEAMs

The MEAM’s or the Music-Evoked Autobiographical memories were the center focus of the study of Amee Baird and Séverine Samson with which the result they outline in the journal of Neuropsychological Rehabilitation.

Baird and Samson took the first study on the subject and are pioneers in the said subject. The two has extracted music from Billboard Hot 100 number one songs. They played it in random order to five patients. These songs are made sure to be taken from the music that has been popular in a patient’s lifespan starting at the age five until the current age of the patient. Another set of people who have no brain injury has also been played to of the same music.

The researchers have asked how the records were familiar, whether they liked it.

And the most important question asked is, did the songs invoked memories?

Study Result

The study has found out and recorded that MEAMs are similar in both group.  Only one in their study has not recorded any MEAMs and its a person with ABI. But then the highest MEAMs have been recorded by the patient with ABI or acquired brain injury as well.

The most recalled memories were those of people, a life period, a specific person and all were positive. The songs that have invoked memories are those that are more familiar and more liked.

Reason Behind the Study’s Positive Outcomes

It has been known that music has many uses in terms of therapeutic cases. The result has established that MEAM’s are even better than AMI or the Autobiographical Memory Interview in recalling autobiographical memories.

When people undergoes an acquired brain injury , tendency is they will be prone to autobiographical amnesia or forgetting one’s own life events or incapability to recall memories.

“The findings suggest that music is an effective stimulus for eliciting autobiographical memories and may be beneficial in the rehabilitation of autobiographical amnesia,” researchers say.

Music as a tool becomes the effective stimulus that can elicit memories. These can be due to the association of the music to the certain person’s life events. The relationship of the memory, music and emotion still though needs to be further studied.

The study has taken the Billboard Hot 100 number one songs in American Music industry. For different countries, own billboard tops can also be utilized.

Pop Music and MEAM’s Implications

The pop music of today might play a big role in helping patients with traumatic brain injuries in the near future. And this study might open up several more doors in helping brain injured patients. Plus music might even play a bigger role in the medical industry someday once more studies come to light.

History of Music as Used in the Medical Field

Music has been long established, and with evidences to date, to affect changes in the physical, psychological, cognitive and social domains of a person.

In regular settings, the playing of one’s favorite music can send out all the blues out of the windows. It can improve mood and help in relaxation. But that doesn’t qualify as music therapy yet.

Music therapy as used in the field of medicine involves a trained therapist and the right environment. It has become then a powerful means to achieve goals set by the patients and the therapist. It can address the goal set and can have positive outcomes.

More medical use of music includes:

    1. Pain lessening
    2. Mood improver
    3. Can help alleviate depression
    4. Help patients express feelings.
    5. Reduce anxiety
    6. Keep Alzheimer’s patients cal down and recall memories.
    7. Keep infants calm

And to that, music therapy can’t just be done by untrained therapist. One has to be licensed. And with the new findings over the benefits of pop music and MEAMs, it has become an additional in the roster of music benefits for medical field.

Image Credit: RelaxingMusic from Flickr.

Physical Differences Among Sexes and its Health Implications

Male and female have vast differences in terms of different determinants. These differences are often social, economic and biological. But the very first determinant that can be a major tell tale sign of a big difference among women and men is the physical factors.

Physical differences among men and women are often variably big. There are subtle differences as well as huge ones. This vast difference may interfere with other life factors but mostly, it can be making a huge impact over health.

Common Differences Among Sexes

The male and female brains work in different ways. The processes that take place in it can tell each sexes’ capability. A recent study suggested that the sexes differently wired brains can be the reason of why women is better at multitasking while men are better on complex tasks concentration.

So for the subtle and huge differences, read further below.

Bone Comparison

Men have bigger bones compared to women but women have pelvic bone that have wider opening. Men have thicker bone outer layer which makes them less susceptible to bone fractures if they fall.

Women also have a major disadvantage in bone talk when their estrogens start to decline making them more prone to osteoporoses after menopause.

Men and Bigger Noses

Men have bigger noses compared to women because they need more oxygen. They need more oxygen due to their leaner muscle mass which may require maintenance and growth. Men also have been structured to grow more muscle mass while women grow more fat mass.

Women and Thinner Skin

Women have biologically thinner skin. This makes them more prone to wrinkles. When collagen among women gets low due to aging, skin develops lines. Men though may have higher collagen which makes them look younger for longer.

Women and Immune System

Though men get a plus point in the aging process and in looking young, women are less susceptible to disease since they have more active immune system. These makes women suffer lesser infection and are wired to prepare better for damage. This can be due to estrogen. Estrogen increases the fighting activity among women while it lowers it down among men.

Women’s immune system though can age slower than men, making women live longer.

Women and Looser Ligaments

Women are made to adapt more to their biological duties hence their ability to give birth and the ability of the pelvis to expand. Women have looser ligament which offers them far greater range of movement. But this can be quite a disadvantage though since it can result to bad knees since tissues in the knees can become more elastic in a woman’s early years.

Men and Long Urethra

Men tend to have longer urethra than women when stretch. Women have 3 cm long while men can have as long as 20 cm. This can cause lesser infection among men and the opposite for women since bacteria has only a short way to travel to the urethra. And this explains why women are quick to dash for the comfort room after a couple of drinks.

Men and Fast Metabolic rate

Men develop beer bellies while women have fat hips. But men can have faster metabolic rate than women making them eat more than enough calories in a day but not gain a pound. But when men accumulate fats, it on their middles. And this can be a link to higher risk of heart disease, cholesterol and diabetes.

For women, the fat in the thighs and the hips won’t be causing much risk; it may even be a protection against heart disease.

Women and Lung Capacity

Women have lesser lung capacity as compared to men. These may work women’s lungs harder which can cause breathlessness often.

Women and Heart Size

Women have smaller hearts than men. And it tends to beat less frequently too. This puts women at greater stroke risk. And this risk is even heightened during women’s menopausal stage as research established.

How to Close the Gap

Though these vast differences can be quick cause for many complications, there can be ways to close the gaps and it’s through healthy living and it won’t matter how you’re built or if you’re man or a woman. See below.

    1. Eat well. A good and healthy diet can definitely close the gap. It can strengthen what’s weak and can help in offering more protection. Lesser harmful foods mean lesser risk of acquiring complications from the physical differences.
    2. Exercise well. It doesn’t matter if one has weak lungs, troubled heart or higher risk of wrinkles. An everyday exercise can remedy them all. Exercise can strengthen the heart and the lungs while making skin elastic and be less prone to liens and wrinkles.
    3. Cut on smoking. Though not easy to do but one has to do it. Smoking can cause many things including ailments and chronic diseases.
    4. Reduce stress. Avoid stress or learn to manage stress the right way.
    5. Limit alcohol intake.
    6. Reduce exposure to harmful toxins.
    7. Include helpful supplements in your diet.
    8. See your doctor regularly.
    9. Smile and think positive.

But aside from these biological factors, there can be other mitigating aspects that can play with these conditions. But all in all, the best way to avoid, prevent or remedy certain conditions is up to you and up to your awareness, so go see a doctor.

Image Credit: louiscrusoe