What’s in the News about your Health?
Exercise helps relieve depression!
Multiple studies have shown that exercise has a positive effect on your mood. Based on research aerobic exercise is the preferred form of exercise for treating depression. Researchers suggest that patients participate in 3 to 5 sessions per week for between 45 and 60 minutes. Achieving a heart rate that is 50 to 85 % of an individual’s maximum heart rate. Scientists have long known that exercise increases our neurotransmitters (like serotonin) and endorphins that keep us feeling well, but more recently have discovered another way exercise keeps us from having a low mood. Swedish researchers studying mice, found that higher levels of a protein called PGC-1 (alpha1) which is increased in muscle during exercise has been shown to be associated with lower levels of depression. After reviewing the data on his study co-author Jorge Ruas says, “ The study proves that exercise should be prescribed for the prevention and treatment of depression”
Coffee can help improve memory!
Researcher studied 160 people to see if coffee improves memory and if it was dose related. Dosage was critical in this study. 200mg of caffeine the equivalent of a strong cup of coffee seemed to be the most effective amount to detect improved memory. Subjects were shown photos after drinking coffee and then ask to look at them 24 hours latter. Those who had 200mg of caffeine were able to recall subtle changes in pictures a day after originally viewing them. Those participants who had only 100mg of caffeine showed no improvement and those who had 300 mg reported side effects of headaches and jitteriness. So go ahead and have your coffee, just not too much!
Just Standing up can delay the effects of aging!
Swedish researchers looked at two groups, having one participate in a moderate exercise program and sit less and the other group to just continues their usual habits. They then measured the group’s telomeres, which are the ends of genes that shorten with aging. They found the normal groups telomeres shorted but the active groups telomeres actually lengthened. Furthermore they found that that most of the benefit came from just standing more. So just getting up and moving around can help you live longer!
Eating Vegetables reduce your risk of dying!
Researchers found after tracking the eating habits of 65,000 people over 12 years, that those who eat at least 7 or more servings of fruit and vegetable a day reduced their risk of death by 42%. A serving is approximately 1/2cup. More than likely individuals who eat a healthy diet also engage in other healthy habits that may factor into the equation. Regardless its just one more reason to eat more fruits and vegetable.