Explore measures that can be taken to not only live longer but also live better with UCSF’s Dr. Donald Abrams who discusses vitamins and supplements. Series: UCSF Mini Medical School for the Public [6/2008] [Health and Medicine] [Show ID: 14530]
If you have decided this is the time to start losing weight, examine your reasons carefully. Having a clear picture of what motivates you now can help if you later need to reaffirm your purpose. Also keep in mind that weight loss is only the first element of proper weight, maintaining the weight loss is the second. For many, the main reason to start a weight-loss program is the health benefits. Losing excess weight reduces the risk of heart disease, in part by lowering cholesterol and blood pressure. Weight reduction also lowers the risk of non-insulin-dependent diabetes, gallbladder disease, osteoarthritis, and certain types of cancer. Losing excess weight can also help your emotional well-being. You will feel better carrying less weight, and you will probably be pleased with the result you see in the mirror. Setting and achieving a personal goal generates a great sense of accomplishment. All of these feelings can help reinforce the healthy lifestyle changes you make, and keep you in a positive cycle of healthy behaviors and weight loss.
Benson, H. and Stuart, E. 1992. The Wellness Book. New York, N.Y.: Simon & Schuster. (p155)
July 25, 2007 presentation by Norman Rizk for the Stanford School of Medicine Medcast lecture series.
Pneumonia occurs when a person’s lungs become inflamed and filled with fluid as a result of infection by bacteria, viruses or fungi. Though treatment protocols have significantly advanced since the Great Pandemic of 1918 — when mortality rates were 320 times those of today — pneumonia is still the 6th leading cause of death in the United States. Norman Rizk, MD, professor of medicine, discusses some of the current challenges in diagnosis and treatment, including the issue of drug-resistant bacteria and the prevalence of hospital-acquired pneumonia.
Dashing through the department store trying to find those last minute gifts you realize you forgot to pick up the dry cleaning and you still have to mail those cards and…the possibility of fitting in some exercise now, during this crazy holiday season seems impossible.
But making exercise a priority is important for our weight loss efforts, our energy level and our sanity. In fact, one of the best things you can do to make the holidays go smoother and your celebrations happier is to take the time to fit in some exercise. And while the holidays are a crazed time, fitting in exercise is possible.
Tips for Fitting in Exercise During the Holidays
Workout first thing in the morning that way you can make sure your daily obligations don’t get in the way of exercising. Even if you’re not a morning person, making this adjustment, at least in the short term, can help ensure you fit in that workout. And as an added bonus, research has shown that exercising in the morning improves sleep. And a good night’s sleep helps keep our weight in check.
Make your holiday celebrations active. A holiday celebration by definition doesn’t have to be about food. Why not make it about having fun with family and friends in an active way? An afternoon spent ice skating or taking a brisk walk to view your neighborhood’s light displays can be a fun tradition and will allow you to spend time with loved ones and still eke out some exercise.
Combine your workouts. If you really only have 30 minutes, then make it the most efficient 30 minute workout you can. Combine cardio with strength training; include interval bursts while doing cardio and/or include super sets while lifting weights. Think intensity as opposed to duration. Make it short, sweet and effective.
Go sledding. Remember how much fun snowy days used to be? Relive the fun: sledding is not a kid-only activity. You’ll burn tons of calories lugging the sled uphill and think about the great core workout you’ll get laughing the whole way down!
Shovel your sidewalk and volunteer to do a neighbor’s. Not only will you get your heart rate going, work your back and shoulder muscles, but you’ll also be spreading good will.
Hand-deliver your holiday cards. Sure the Post Office needs the cash, but think of all the calories you could burn by walking around delivering the cards on foot. While it may not be possible for everyone on your list, even a short walk can do wonders for your overall health.
Bottom Line: Make the Time!
The reality is, we’re all busy, especially during the holidays. But if we don’t consciously make the time to fit in some exercise, we won’t. And come New Year’s we’ll be feeling sluggish and out of shape, and in no mood to celebrate the new year. So instead, make this an active holiday season and start off 2012 the healthiest year ever!
“Small, frequent meals also help to manage stress. Stable blood sugar levels will help you to maintain a certain level of calmness and stability in your day-to-day struggle of trying to achieve more and more in less and less time. When blood sugar levels are either too high or too low, your physiology is more stressed, and you become emotionally stressed. When blood sugar levels are stable, your brain and physiology are more stable and less stressed.” (p.121)
Waterhouse, D. 1993. Outsmarting the Female Fat Cell. New York, N.Y.: Hyperion.