INTERESTING NOTES ABOUT WALKING (from WEBMD)
Take Walk in Nature
Walking in the woods is healthier than walking in an urban area. Scientists at Stanford University asked people to walk 90 minutes in either a woodsy area or an urban one. Those who strolled in nature had less activity in an area of the brain linked to depression. That supports earlier studies that showed that people who live in cities tend to have more mental health issues, like anxiety and mood disorders, than people who live in the country.
Joints Need Lubrication
Got achy, creaky knees or hips? You have good reason to get walking then. For starters, your joint fluid moves around when you do, and that gets oxygen and nutrients to your joints and cartilage and helps prevent friction. It also strengthens your leg and core muscles. When your muscles do more of the work, your joints hurt less. A regular walk may also help you slim down, and a thinner body means less pressure on your joints.
Walking for Chronic Low Back Pain
Most doctors recommend physical therapy for people who have chronic lower back pain. While that can help, walking can be just as effective. And it’s free and a great stress reliever — and you can do it anytime without a referral from your doctor
FEELING SLEEPY TOWARDS THE END OF THE DAY? (from BSSI Newsletter October 2017)
Do you start to feel rundown or a bit groggy by the middle of the afternoon? You think, let me get that shot of caffeine or an energy drink and I will be on my way to recovery. But experts say that is not correct. The University of Georgia found, by studying sleep-deprived students, that 10 minutes of walking up and down stairs is more likely to reenergize you than one of those drinks. They found there was not much change in how the students felt from ingesting the drink, but they did feel more energetic after a little exercise. So, put down that drink, get off your butt and walk a little. You will feel better, so say the experts.
4 SIGNS YOU MAY BE EATING TOO MUCH PROTEIN
by LEA BASCH, M.S., RD Livestrong.com
Protein is essential for your health for many reasons: People who are trying to lose weight usually follow a low-carb, high-protein diet. Protein helps keep you feeling full and satisfied after a meal and provides the fuel for your workouts. But have you ever wondered whether you can eat too much protein?
The answer to that isn’t quite so cut-and-dried: The amount of protein that’s right for you depends on many factors, such as age, sex, weight, activity level and health goals.
The Institute of Medicine recommends 46 grams of protein per day for the average adult woman and 56 grams per day for the average adult male. Athletes, seniors, people recovering from injuries or illness and pregnant or lactating women need about 25 percent more protein. But most Americans eat about 100 grams of protein per day.
Signs That You’re Eating Too Much Protein:
- You’re Gaining Weight
If you increase your protein intake without decreasing other foods in your diet, you’ll have an excess of protein and calories. And if you have a sedentary lifestyle and eat excess protein — or excess anything — you will gain weight.
- You’re Dehydrated
Excess protein is filtered out of your body by your kidneys. A by-product of protein metabolism is nitrogen. The kidneys use water to flush out the nitrogen, which creates a dehydrating effect. When you decrease carbs, your body retains less fluid as well.
- You’re Having Digestive Issues
Have nausea, indigestion, diverticulitis or constipation? When you increase meat, fish, chicken, cheese and other dairy on a high-protein diet and don’t eat enough fiber, the kidneys use excess water to rid your body of nitrogen and you can develop constipation. Too much protein also puts a strain on your digestive enzymes, which can lead to digestive issues.
- You’ve Got Bad Breath and Headaches
In a diet low in carbs with increased protein and fat, your body may go into a state of ketosis. In ketosis your body is burning fat for fuel instead of carbs. Bad breath and headaches are a side effect of ketosis. The biggest potential problem with following a high-protein diet is that you may not be getting enough fiber, antioxidants, vitamins and minerals, all of which are found in grains, vegetables and fruits.
So what can you do? Switch some of your protein sources to plant-based proteins, which will then provide you with these other needed nutrients.
Keep in mind that all plant-based sources of protein don’t have all of the essential amino acids your body needs like animal proteins do. But if you eat a variety of whole foods throughout the day, you’ll likely get all the amino acids that you need.
As always, moderation is key: For a healthy, balanced diet, eat a combination of plant and animal sources of protein and a good amount of vegetables with some whole grains and low-glycemic fruits.
DM Note: November is the month to formulate your winter exercise plan, prepare for the holidays and smile whenever you can. Enjoy the month and have a good Thanksgiving holiday.