What It Takes to Get an Olympic Body Slideshow
Getting Started
Technique Counts
Speed Matters
Walking for Weight Loss
How to Use a Pedometer
For More Information
Web Links
Synonyms and Keywords
References
Authors and Editors
Pictures of What It Takes to Get an Olympic Body - Slideshow
Info Source: http://www.emedicinehealth.com/walking_for_fitness/article_em.htm
Friday, October 30, 2009
What is Fitness Walk or Fitness Walking?
Fitness Walk means walk for fitness.
Fitness Walking means walking for fitness.
Fitness Walking means walking for fitness.
2009-10-29 (Thursday) Exercise Record ( Fitness Walk)
Date: 2009-10-29 (Thursday)
Type of Exercise: Fitness walk (This term replaced "slow walk " from 2009-10-29)
Distance: about 2.8 km
Time: From 1935 hour
Total length of time: 27 minutes 15 seconds (by the stopwatch of my hand phone)
Speed: 1.712538 metres/second. The speed of brisk walk is 4 mph or 6.437376 km/h or 1.78816 meters per second.
Note: My walk was delayed by human traffic for about 20 seconds (Mainly from a group of about 10 reservists in both direction of my walk)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate to profuse.
My last exercise was on: 2009-10-28 (Wednesday)
Type of Exercise: Fitness walk (This term replaced "slow walk " from 2009-10-29)
Distance: about 2.8 km
Time: From 1935 hour
Total length of time: 27 minutes 15 seconds (by the stopwatch of my hand phone)
Speed: 1.712538 metres/second. The speed of brisk walk is 4 mph or 6.437376 km/h or 1.78816 meters per second.
Note: My walk was delayed by human traffic for about 20 seconds (Mainly from a group of about 10 reservists in both direction of my walk)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate to profuse.
My last exercise was on: 2009-10-28 (Wednesday)
BMI has its uses, says health board
I refer to Dr Andy Ho's commentary, 'Checking BMI's a fat lot of good' (Oct 10, 2009).
The Health Promotion Board (HPB) agrees with Dr Ho that the Body Mass Index (BMI) does not distinguish between fat, lean mass nor fat distribution.
Although BMI does not measure body fat directly, research has shown that it correlates well with other more direct measures of body fat, such as underwater weighing and dual energy X-ray absorptiometry (Dexa).
BMI is, therefore, considered an alternative measure of body fat. Measuring BMI is an inexpensive, simple and reasonably accurate method of screening for weight categories that may lead to health problems.
In 1995, the World Health Organisation recommended using BMI cut-off points of 25 kg/m2 and 30 kg/m2 to identify overweight and obese individuals, respectively. Subsequent studies showed that Asians have 3 to 5 per cent more body fat and a higher risk of developing heart disease, compared to Caucasians of the same gender and age with the same BMI.
It was recommended that for Asians, a BMI of 23 kg/m2 or higher indicates a moderate increase in risk while a BMI of 27.5 kg/m2 or higher represents a high risk of developing these conditions.
These are cut-offs that HPB uses in our public education messages. We believe this further addresses issues of accuracy and is useful for individuals as a start point to manage their weight and risk.
As highlighted, BMI measurement is not an accurate predictor of risk for those who are muscular. The risk of developing cardiovascular disease is also dependent on levels of blood lipids, diabetes or hypertension.
Hence, public education on obesity does not focus on BMI alone but also recommends regular screening for those over 40 for early detection and optimal management of high blood pressure, high blood cholesterol and diabetes.
BMI, in combination with blood pressure readings, lipid levels and blood glucose levels, provides a far better assessment of risk, compared to BMI on its own, or total body fat measurement (for example, using the Bod Pod) on its own.
We thank Dr Ho for his absorbing commentary and the opportunity to discuss the use of BMI as a tool for measuring health risks. We invite the public to visit our website at www.hpb.gov.sg for more information.
Dr Shyamala Thilagaratnam
Director, Healthy Ageing Division
Health Promotion Board
Source: The Forum of the Straits Times dated 31 October 2009.
The Health Promotion Board (HPB) agrees with Dr Ho that the Body Mass Index (BMI) does not distinguish between fat, lean mass nor fat distribution.
Although BMI does not measure body fat directly, research has shown that it correlates well with other more direct measures of body fat, such as underwater weighing and dual energy X-ray absorptiometry (Dexa).
BMI is, therefore, considered an alternative measure of body fat. Measuring BMI is an inexpensive, simple and reasonably accurate method of screening for weight categories that may lead to health problems.
In 1995, the World Health Organisation recommended using BMI cut-off points of 25 kg/m2 and 30 kg/m2 to identify overweight and obese individuals, respectively. Subsequent studies showed that Asians have 3 to 5 per cent more body fat and a higher risk of developing heart disease, compared to Caucasians of the same gender and age with the same BMI.
It was recommended that for Asians, a BMI of 23 kg/m2 or higher indicates a moderate increase in risk while a BMI of 27.5 kg/m2 or higher represents a high risk of developing these conditions.
These are cut-offs that HPB uses in our public education messages. We believe this further addresses issues of accuracy and is useful for individuals as a start point to manage their weight and risk.
As highlighted, BMI measurement is not an accurate predictor of risk for those who are muscular. The risk of developing cardiovascular disease is also dependent on levels of blood lipids, diabetes or hypertension.
Hence, public education on obesity does not focus on BMI alone but also recommends regular screening for those over 40 for early detection and optimal management of high blood pressure, high blood cholesterol and diabetes.
BMI, in combination with blood pressure readings, lipid levels and blood glucose levels, provides a far better assessment of risk, compared to BMI on its own, or total body fat measurement (for example, using the Bod Pod) on its own.
We thank Dr Ho for his absorbing commentary and the opportunity to discuss the use of BMI as a tool for measuring health risks. We invite the public to visit our website at www.hpb.gov.sg for more information.
Dr Shyamala Thilagaratnam
Director, Healthy Ageing Division
Health Promotion Board
Source: The Forum of the Straits Times dated 31 October 2009.
Wednesday, October 28, 2009
Walking websites and blogs (Ref: i09J28-2144)
Last updtae: 2009-10-28 (Wednesday)
1. Walking Information by Ramblers which is Britain’s biggest walking charity
2. The Fitness Walking Guide, Your Guide to Fitness and Weight Loss
3. Walking - A website and blog by Peter Lewis
4. Walking.org -The complete resource for walking, health and diet
5. TheWalkingSite.Com - A resource for walkers of all fitness levels
6. 50Plus Fitness Walking, Walk & Feel Great...Again!
7. Walking for fitness: How to trim your waistline, improve your health by MayoClinic.com
8. Walking for fitness - TIPS ON WALKING (by netfit.co.uk)
1. Walking Information by Ramblers which is Britain’s biggest walking charity
2. The Fitness Walking Guide, Your Guide to Fitness and Weight Loss
3. Walking - A website and blog by Peter Lewis
4. Walking.org -The complete resource for walking, health and diet
5. TheWalkingSite.Com - A resource for walkers of all fitness levels
6. 50Plus Fitness Walking, Walk & Feel Great...Again!
7. Walking for fitness: How to trim your waistline, improve your health by MayoClinic.com
8. Walking for fitness - TIPS ON WALKING (by netfit.co.uk)
2009-10-28 Exercise Record (Slow walk)
Date: 2009-10-28 (Wedsday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 1905 hour
Total length of time: 26 minutes 13.8 seconds (by the stopwatch of my hand phone)
Speed: 1.7799133 metres/second. The speed of brisk walk is 4 mph or 6.437376 km/h or 1.78816 meters per second.
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate to profuse.
My last exercise was on: 2009-10-27 (Tuesday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 1905 hour
Total length of time: 26 minutes 13.8 seconds (by the stopwatch of my hand phone)
Speed: 1.7799133 metres/second. The speed of brisk walk is 4 mph or 6.437376 km/h or 1.78816 meters per second.
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate to profuse.
My last exercise was on: 2009-10-27 (Tuesday)
My Weight (Loss) Management from 2007-05-28 to 2009-10-28 (weight loss by Calories Restriction With Optimal Nutrition - CRON)
2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302
2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741
2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632
2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814
2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705
2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923
2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068
2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177
2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285
2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068
2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.
2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995
2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431
2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249
My current BMI is within the healthy range of 18.5 to 22.9.
For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).
People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes.
To be healthy, I must have a healthy weight.
Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302
2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886
2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741
2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632
2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814
2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705
2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923
2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068
2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777
2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177
2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285
2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886
2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068
2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.
2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995
2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031
2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431
2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249
My current BMI is within the healthy range of 18.5 to 22.9.
For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).
People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes.
To be healthy, I must have a healthy weight.
Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.
Tuesday, October 27, 2009
My 2009-10-27 (Tuesday) Exercise (Slow Walk) Record
Date: 2009-10-27 (Tuesday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 1833 hour
Total length of time: 26 minutes 51 seconds (by the stopwatch of my hand phone)
Speed: 1.7380509 metres/second. The speed of brisk walk is 4 mph or 6.437376 km/h or 1.78816 meters per second.
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate to profuse.
My last exercise was on: 2009-10-124 (Saturday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 1833 hour
Total length of time: 26 minutes 51 seconds (by the stopwatch of my hand phone)
Speed: 1.7380509 metres/second. The speed of brisk walk is 4 mph or 6.437376 km/h or 1.78816 meters per second.
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate to profuse.
My last exercise was on: 2009-10-124 (Saturday)
My record of self-imposed No-Television days (on even dates) successfully accomplished since 2009-10-15
2009-10-15 (First day was on an odd date!)
2009-10-18
2009-10-20
2009-10-22
2009-10-24
2009-10-26
2009-10-18
2009-10-20
2009-10-22
2009-10-24
2009-10-26
Two Panadol pills for cold relief taken on 2009-10-27
Last night ( actual about 12.30 am 27 October 2009, I felt sick and “heaty”.
The cause was probably insufficient sleep in the past week and poor diet in the last two days including curry puff and the dinner (wet fried bee hoon) with QCL and two slices of pizzas ordered by BB last night. So took two Panadol pills for cold relief before I went to sleep!
The cause was probably insufficient sleep in the past week and poor diet in the last two days including curry puff and the dinner (wet fried bee hoon) with QCL and two slices of pizzas ordered by BB last night. So took two Panadol pills for cold relief before I went to sleep!
My Daily Healthy Living KPI (Key Performance Indicators) Version 6 [Ref: i09J27-1054]
Note: KPI = Key Performance Indicators
(1) Have daily plan and execute it. (New addition for Version 3)
(2) Sleep 7 to 8 hours a day.
(3) Go to bed by midnight.
(4) Optimal Blood Pressure after waking up in the morning: SYSTOIC less than 120 mmHg, DIASTOLIC less than 80 mmHg
(5) My BMI should be within the healthy range of 18.5 to 22.9.
(6) A waist size of less than 36 in. (90 cm) and A Waist-Hip ratio of less than 0.95. [Ref: H08L04-new addition for version 4]
(7) At least meal of multi-grain porridge daily [Ref: H08L04-new addition for version 4]
(8) Take the planned dietary/ health supplements daily [Ref: H08L04-new addition for version 4]
(9) Drinking Water: 1.5 Litres daily
(10) Maximum One cup of coffee a day (Old version 4: Maximum two cups of coffee a day)
(11) 2.8 km slow walk in about 30 minutes –--- at least 3 times a week (to replace ”Physical Exercise 50 minutes a day including 10 min warm up and 10 min cool down” in version 5) (New in Version 6)
(12) Mental exercise: 3 hours a day
(13) No Television on even dates (to replace “TV time: = Maximum 1 hour a day” with effect from 15 October 2009 which my first self-imposed No-TV day) (New in Version 6)
(14) Bowel Movements: At least one BIG-size or two Medium-sizes daily. Banana-shaped. Brown. No Foul-smelling stools with a very bad odor. (Old version 4: At least one medium-size or two small-sizes daily. Banana-shaped. Brown.)
(15) Non-work related computer or internet time = Maximum1 hour daily
(16) Reading Newspapers should be less than 1 hour a day (New addition for Version 3)
(17) Reading a book 1 hour a day (New addition for Version 3)
(18) Spend at least 60 minutes daily on financial matters. (New addition form version 5 dated 2009-08-02)
(19) Have daily KPI Achievement Report (New addition from Version 3)
(1) Have daily plan and execute it. (New addition for Version 3)
(2) Sleep 7 to 8 hours a day.
(3) Go to bed by midnight.
(4) Optimal Blood Pressure after waking up in the morning: SYSTOIC less than 120 mmHg, DIASTOLIC less than 80 mmHg
(5) My BMI should be within the healthy range of 18.5 to 22.9.
(6) A waist size of less than 36 in. (90 cm) and A Waist-Hip ratio of less than 0.95. [Ref: H08L04-new addition for version 4]
(7) At least meal of multi-grain porridge daily [Ref: H08L04-new addition for version 4]
(8) Take the planned dietary/ health supplements daily [Ref: H08L04-new addition for version 4]
(9) Drinking Water: 1.5 Litres daily
(10) Maximum One cup of coffee a day (Old version 4: Maximum two cups of coffee a day)
(11) 2.8 km slow walk in about 30 minutes –--- at least 3 times a week (to replace ”Physical Exercise 50 minutes a day including 10 min warm up and 10 min cool down” in version 5) (New in Version 6)
(12) Mental exercise: 3 hours a day
(13) No Television on even dates (to replace “TV time: = Maximum 1 hour a day” with effect from 15 October 2009 which my first self-imposed No-TV day) (New in Version 6)
(14) Bowel Movements: At least one BIG-size or two Medium-sizes daily. Banana-shaped. Brown. No Foul-smelling stools with a very bad odor. (Old version 4: At least one medium-size or two small-sizes daily. Banana-shaped. Brown.)
(15) Non-work related computer or internet time = Maximum1 hour daily
(16) Reading Newspapers should be less than 1 hour a day (New addition for Version 3)
(17) Reading a book 1 hour a day (New addition for Version 3)
(18) Spend at least 60 minutes daily on financial matters. (New addition form version 5 dated 2009-08-02)
(19) Have daily KPI Achievement Report (New addition from Version 3)
Saturday, October 24, 2009
My 2009-10-24 (Saturday) Exercise (Slow Walk) Record
Date: 2009-10-24 (Saturday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 1933 hour
Total length of time: 27 minutes 1.9 seconds (by the stopwatch of my hand phone)
Speed: 1.726377 metres/second
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate to profuse
My last exercise was on: 2009-10-21 (Wednesday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 1933 hour
Total length of time: 27 minutes 1.9 seconds (by the stopwatch of my hand phone)
Speed: 1.726377 metres/second
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate to profuse
My last exercise was on: 2009-10-21 (Wednesday)
My Exercise (Slow Walk) Diary 2009-10-18 to 2009-10-21
2009-10-18 (Sunday) – 4.0 km – from 1055 hr – 50 mins
2009-10-19 (Monday) – 2.8 km – from 2228 hr – 35 mins
2009-10-21 (Wednesday) – 2.8 km – from 0926 hr – 28 mins
2009-10-19 (Monday) – 2.8 km – from 2228 hr – 35 mins
2009-10-21 (Wednesday) – 2.8 km – from 0926 hr – 28 mins
Tuesday, October 20, 2009
Web surfing can help slow dementia
Source: The Straits Times dated 19th October 2009 (Monday)
LONDON: Surfing the Web can help slow the effects of age-related mental declines that can end in dementia by boosting the brain activity of the elderly, new research has found.
Using brain scans, a team at the University of California, Los Angeles (UCLA) found that using the Internet stimulated the mind more strongly than reading, with effects that continued long after an Internet session had ended, the Sunday Times of London reported.
'We found that for older people with minimal experience, performing Internet searches for even a relatively short period of time can change brain activity patterns and enhance function,' Dr Gary Small, a professor of neuroscience at UCLA, told the newspaper.
Dr Small and his team worked with 24 men and women between the ages of 55 and 78. Half of them were regular users of the Internet, while the other half had little experience online.
The researchers used a technique called functional magnetic resonance imaging, which determines the parts of the brain that are the most and least active based on changes in blood flow.
The subjects were initially asked to conduct a series of Internet searches while their brains were scanned.
They were then instructed to go home and carry out specified online tasks for an hour a day at least seven times in the next two weeks. Then, they had a second brain scan, again while searching the Internet.
The impact began immediately, the researchers found.
The first scan demonstrated brain activity in regions controlling language, reading, memory and vision. But by the time of the second scan, the activated areas had spread to include the frontal gyrus and inferior frontal gyrus, areas known to be important in working memory and decision-making.
The researchers believe Internet searching stimulates brain cells and pathways, making them more active.
'Searching online may be a simple form of brain exercise that might be employed to enhance cognition in older adults,' said Dr Teena Moody, a co-author of the report.
Dr Moody told the Times that Internet searching challenges the brain more than reading because people need to perform several tasks at once.
These tasks include remembering important information while simultaneously assessing the information on screen.
Dr Small said: 'Our most striking finding was that Internet searching appears to engage a greater extent of neural circuitry that is not activated during reading.'
The researchers argue that brains are similar to muscles - the more they are exercised, the healthier they become.
Activities like surfing the Internet, reading and socialising can thus slow or reverse normal age-related declines.
Other neuroscientists support the idea of exercising the brain but are sceptical about the benefits of spending too much time online.
LONDON: Surfing the Web can help slow the effects of age-related mental declines that can end in dementia by boosting the brain activity of the elderly, new research has found.
Using brain scans, a team at the University of California, Los Angeles (UCLA) found that using the Internet stimulated the mind more strongly than reading, with effects that continued long after an Internet session had ended, the Sunday Times of London reported.
'We found that for older people with minimal experience, performing Internet searches for even a relatively short period of time can change brain activity patterns and enhance function,' Dr Gary Small, a professor of neuroscience at UCLA, told the newspaper.
Dr Small and his team worked with 24 men and women between the ages of 55 and 78. Half of them were regular users of the Internet, while the other half had little experience online.
The researchers used a technique called functional magnetic resonance imaging, which determines the parts of the brain that are the most and least active based on changes in blood flow.
The subjects were initially asked to conduct a series of Internet searches while their brains were scanned.
They were then instructed to go home and carry out specified online tasks for an hour a day at least seven times in the next two weeks. Then, they had a second brain scan, again while searching the Internet.
The impact began immediately, the researchers found.
The first scan demonstrated brain activity in regions controlling language, reading, memory and vision. But by the time of the second scan, the activated areas had spread to include the frontal gyrus and inferior frontal gyrus, areas known to be important in working memory and decision-making.
The researchers believe Internet searching stimulates brain cells and pathways, making them more active.
'Searching online may be a simple form of brain exercise that might be employed to enhance cognition in older adults,' said Dr Teena Moody, a co-author of the report.
Dr Moody told the Times that Internet searching challenges the brain more than reading because people need to perform several tasks at once.
These tasks include remembering important information while simultaneously assessing the information on screen.
Dr Small said: 'Our most striking finding was that Internet searching appears to engage a greater extent of neural circuitry that is not activated during reading.'
The researchers argue that brains are similar to muscles - the more they are exercised, the healthier they become.
Activities like surfing the Internet, reading and socialising can thus slow or reverse normal age-related declines.
Other neuroscientists support the idea of exercising the brain but are sceptical about the benefits of spending too much time online.
Sunday, October 18, 2009
Nature farm B complex 100 for BB's hair loss problem
From 2009-10-17 (Sat), I started to let BB take 1 tablet of Nature farm B complex 100 daily in addition to other health supplements hopefully help to tackle his hair loss problem. I bought the Nature farm B complex 100 on 2009-10-16 at $71.19 after 30% discount for member.
Saturday, October 17, 2009
To buy an electric food steamer !
I am contemplating to buy an electric food steamer to add variety to my mainly healthy plant-based diet.
Do you have any recommendation?
Source of the above picture:
http://www.steamerreviews.com/russell-hobbs/russell-hobbs-15071-3-tier-food-steamer/
Source of the above picture:
http://homeappliances.wordpress.com/2009/03/25/deni-stainless-steel-food-steamer/
Do you have any recommendation?
Source of the above picture:
http://www.steamerreviews.com/russell-hobbs/russell-hobbs-15071-3-tier-food-steamer/
Source of the above picture:http://homeappliances.wordpress.com/2009/03/25/deni-stainless-steel-food-steamer/
My 2009-10-17 (Saturday) Exercise (Slow Walk) Record
Date: 2009-10-17 (Saturday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 0928 hour to 0956 Hours
Weather: Sunny
Total length of time: 27 minutes 37.4 seconds (by the stopwatch of my hand phone)
Speed: 1.68939 metres/second
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate
My last exercise was on: 2009-10-14 (Wednesday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 0928 hour to 0956 Hours
Weather: Sunny
Total length of time: 27 minutes 37.4 seconds (by the stopwatch of my hand phone)
Speed: 1.68939 metres/second
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate
My last exercise was on: 2009-10-14 (Wednesday)
Organic Polenta 500 grams pack
Note: Polenta is made from whole corn. (Date: 2014-04-26)
In the evening of 2009-10-16 (Friday), I bought an ORIGINS brand Organic Polenta (product of Australia) 500 grams pack at S$4.60 from FairPrice Tampines Mall to replace the out-of-stock LongDi brand crushed corn yellow from China for my multi grain (ten-grain) diet.
Nutrition Facts of Polenta, Yellow, dry (Cornmeal)
(Picture is from http://thehealthyhag.wordpress.com/2009/06/11/polenta-with-broccoli-and-tomato/)Nutrition Facts (per 100grams)
Calories 366 (1530 kJ)
Total Fat 1.7g 3
Sat. Fat 0.2g
Cholesterol 0mg
Sodium 3mg
Total Carbs. 77.7g
Dietary Fiber 7.4g
Sugars 0.6g P
Protein 8.5g
Calcium 5mg
Potassium 162mg
===============================
Thursday, October 15, 2009
13th hour of my self-imposed No-Television day on 2009-10-15
I am in the 13th hour of my self-imposed No-Television day on 2009-10-15 (Thursday)
Wednesday, October 14, 2009
Portable home device "A-PULSE CASPal" by HealthSTATS International to track risk of strokes
Reported by Judith Tan in the Straits Times (Singapore) dated 14 October 2009A HOMEGROWN company (HealthStat International) has come up with a portable home device to measure blood pressure from a person's aorta.
This reading is a better indicator of the risk of heart attacks and strokes than one taken the conventional way from the arm, say several studies worldwide.
The device, called the A-Pulse CASPal, yields two readings: One is the blood pressure from the artery in the arm, and the other, the aortic blood pressure, which is measured with a sensor resting just above the artery in the wrist. The latter is usually a lower reading.
The device offers a non-invasive way of getting a reading of the blood pressure from the aorta, the main vessel which carries oxygenated blood out of the heart to the rest of the body.
Until now, it has been possible to measure blood pressure from the aorta only in a hospital or clinic setting, in an invasive procedure involving the insertion of a pressure-sensor tip catheter into a blood vessel in the patient's groin.
Singapore company HealthStat International will launch the $490 device here this week. It uses the same technology as its predecessor, the BPro, a watch-like device loaded with software to read the blood pressure from the aorta.
To set a range of standard blood pressure readings for the A-Pulse CASPal, readings were taken from 3,000 Asians aged between 15 and 90 years in countries like Singapore, Malaysia and China.
HealthStat's chairman and chief executive officer Ting Choon Meng, who is also a general practitioner, said it is frustrating to see patients who seem to be responding well to anti-hypertensive medication suddenly suffer strokes.
'Some of these drugs targeted to reduce blood pressure do not have the same desired effects in the aorta. That is why heart attacks and strokes still occur in these patients,' he said.
Agreeing, cardiologist Peter Yan said some beta blockers, the class of drugs used to manage high blood pressure, appear to have an adverse effect. This is why he usually takes aortic blood pressure readings of his patients who are at higher risk of the two conditions.
He put the technology to an independent test involving 30 patients, by taking their aortic blood pressure readings using the catheterisation method and the A-Pulse CASPal simultaneously. The readings were almost 100 per cent similar.
Dr Ting said when the portable device becomes available, patients on hypertensive drugs will be able to tell whether the drugs they are taking are helping them to control their condition or making it worse.
A public symposium will be held in conjunction with the launch of CASPal at 2.30pm on Saturday at Tiong Bahru Plaza, Golden Village Hall 1.
My 2009-10-14 (Wednesday) Exercise (Slow Walk) Record
Date: 2009-10-14 (Wednesday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 6.32 pm to 7.00 pm
Weather: Cool
Total length of time: 28 minutes.
Speed: 1.666 metres/second
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate
My last exercise was on: 2009-10-13 (Tuesday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 6.32 pm to 7.00 pm
Weather: Cool
Total length of time: 28 minutes.
Speed: 1.666 metres/second
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate
My last exercise was on: 2009-10-13 (Tuesday)
Irritant Dermatitis (skin allergy/inflammation of the skin) caused by pesticide in papaya (Eczema?)
In the afternoon of 2009-10-13 (Tuesday), I took one big piece of papaya bought at a fruits-vegetables specialty shop near my home.
Today (2009-10-14), I started to have a slightly itchy and slightly painful red rash (slightly torn skin) of dermatitis appeared at the left side of my left index finger tip. Please see the picture above.
Today (2009-10-14), I started to have a slightly itchy and slightly painful red rash (slightly torn skin) of dermatitis appeared at the left side of my left index finger tip. Please see the picture above.
The culprit was probably the pesticide contained in the papaya bought at the shop because similar incidents happened every time I ate the papaya bought there!
Corrective action: Applied Dermovate Cream 25 grams by GlaxoSmithKline.
Corrective action: Applied Dermovate Cream 25 grams by GlaxoSmithKline.
Preventive action: Never buy papaya from the shop again.
Omron Full Body Sensor - Body Composition Monitor and Scale HBF-510
This morning I came across this Body Composition Monitor and Scale HBF-510 in the internet.
Omron's Full Body Sensor Body Composition Monitor and Scale gives you complete control over your weight management. This advanced device measures five fitness indicators to give you the most complete picture of your body. Omron's Full Body Sensing advanced technology delivers more accurate results because it measures your entire body composition (from arm to foot) compared to foot-to-foot meters. This Omron Monitor Stores information for up to 90 days for as many as four users. Four "AA" batteries included. Ref # HBF-510.
Measures 5 Fitness Indicators to Help You Reach Your Goals
1: Body Fat - Track your body fat percentage
2: Visceral Fat - Measures the fat around your internal organs. Reduce this to help reduce your risk of high cholesterol, heart disease and type 2 diabetes.
3: BMI (Body Mass Index) - See the automatic computation of your height/weight ratio.
4: Skeletal Muscle - Use this data to minimize "rebound" weight gain.
5: Body Weight - Keep track of your weight.
I should try this equipment at a retailer!
Omron's Full Body Sensor Body Composition Monitor and Scale gives you complete control over your weight management. This advanced device measures five fitness indicators to give you the most complete picture of your body. Omron's Full Body Sensing advanced technology delivers more accurate results because it measures your entire body composition (from arm to foot) compared to foot-to-foot meters. This Omron Monitor Stores information for up to 90 days for as many as four users. Four "AA" batteries included. Ref # HBF-510.
Measures 5 Fitness Indicators to Help You Reach Your Goals
1: Body Fat - Track your body fat percentage
2: Visceral Fat - Measures the fat around your internal organs. Reduce this to help reduce your risk of high cholesterol, heart disease and type 2 diabetes.
3: BMI (Body Mass Index) - See the automatic computation of your height/weight ratio.
4: Skeletal Muscle - Use this data to minimize "rebound" weight gain.
5: Body Weight - Keep track of your weight.
I should try this equipment at a retailer!
Tuesday, October 13, 2009
My optimal blood pressure and pulse rate check on 2009-10-13
On 2009-10-13, Tuesday, at 0510 hour, my blood pressure using (OSIM I BPM Model OS-5000) (No prior strenuous activity) immediately after waking up:
Systolic = 109
Diastolic= 66
Pulse/Min = 58
My blood pressure was optimal and pulse rate was good.
Calorie Restriction lifestyle with healthy plant-based diet is the main reason for the above good results!
Note: I check my blood pressure and pulse rate almost daily after waking up in the morning. If you have any comments and advice, please let me know.
Thank you.
Systolic = 109
Diastolic= 66
Pulse/Min = 58
My blood pressure was optimal and pulse rate was good.
Calorie Restriction lifestyle with healthy plant-based diet is the main reason for the above good results!
Note: I check my blood pressure and pulse rate almost daily after waking up in the morning. If you have any comments and advice, please let me know.
Thank you.
My 2009-10-13 (Tuesday) Exercise (Slow Walk) Record
Date: 2009-10-13 (Tuesday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 9.25 am to 9.53 am
Weather: Sunny
Total length of time: 28 minutes.
Speed: 1.666 metres/second
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate to profuse
My last exercise was on: 2009-10-11 (Sunday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 9.25 am to 9.53 am
Weather: Sunny
Total length of time: 28 minutes.
Speed: 1.666 metres/second
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Perspiration: Moderate to profuse
My last exercise was on: 2009-10-11 (Sunday)
Sunday, October 11, 2009
Smoothie Orange + Mango + Ice Cubes Recipe on 2009-10-11 (Sunday)
At about 11.30 am on 2009-10-11 (Sunday), I made a smoothie with the following:
(a) One Oranges without skin and seeds = 100g
(b) One Cut Mango flesh only = 200g
(c) Ice cubes = about 100g
Key Nutrition Information:
Energy: about 177 kcal
Dietary fibre = about 6.00 grams
Method: Use Smoothie Function of Philips Blender HR 2094 3 times for about 20 seconds each time with a 5-second break in between
Smoothie produced with Philips Blender HR 2094 = About 400 ml
No. of Serves = 2 ( 1 Serve = 200 ml)
Taster: Myself
Verdict: Delicious. Not very Sweet and smooth.
(a) One Oranges without skin and seeds = 100g
(b) One Cut Mango flesh only = 200g
(c) Ice cubes = about 100g
Key Nutrition Information:
Energy: about 177 kcal
Dietary fibre = about 6.00 grams
Method: Use Smoothie Function of Philips Blender HR 2094 3 times for about 20 seconds each time with a 5-second break in between
Smoothie produced with Philips Blender HR 2094 = About 400 ml
No. of Serves = 2 ( 1 Serve = 200 ml)
Taster: Myself
Verdict: Delicious. Not very Sweet and smooth.
My 2009-10-11 (Sunday) Walking Exercise (Slow Walk) Record
Date: 2009-10-11 (Sunday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 10.26 am to 10.54 am
Total length of time: 28 minutes.
My Speed: 1.6666 metres/second (Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired. Brisk walk is 4 mph or 1.78816 meters per second
My last exercise was on 2009-10-09 (Friday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 10.26 am to 10.54 am
Total length of time: 28 minutes.
My Speed: 1.6666 metres/second (Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired. Brisk walk is 4 mph or 1.78816 meters per second
My last exercise was on 2009-10-09 (Friday)
Checking BMI's a fat lot of good (by Andy Ho in the Straits Times dated 10 October 2009)
By Andy Ho, Senior Writer
IN 2006, my ticker gave me a health scare. So I invested in a motorised treadmill and a stack machine with pulleys and weights. Helped along by some obsessive calorie-counting, I dropped 15kg within months.
Alas, I have since regained half of that weight despite one hour on the treadmill every day - and watching what I eat. True, the stack machine has collected dust but that is because my doctor repeatedly reminds me to focus on aerobic exercise, not strength training.
However, if you just walk or run and diet without strength training, your body fat can remain high. You could even appear slim and yet have lots of body fat. And your body mass index (BMI) - weight in kilos divided by the square of height in metres - could appear normal even if you have lots of body fat but too little lean body mass.
Lean body mass is the body mass minus the fat - or basically, muscles and bones. It is only weight training that can build up one's lean body mass.
However, the BMI - a measurement that is widely cited - does not distinguish between fat and lean mass. While the former is related to significant morbidity, the latter lowers health risks.
Moreover, the BMI glosses over fat distribution, which matters. While fat at the waist could be harmful, fat at the hips and thighs may not be so.
Deciding how best to distinguish between the types of fat matters because it will lead to a more accurate delineation of higher- and lower-risk sub-groups. These groups can then receive different intensity of treatment, including specifying what levels of good and bad cholesterol they should attain.
But what the public health authorities care about most is the overall relationship between BMI and the risk of death from all causes. Alas, the BMI misses the smaller picture - the individual: You!
For example, patients with a normal BMI may also have Syndrome X - the combination of high levels of blood lipids, especially triglycerides, diabetes and hypertension - which raises their risk of cardiovascular problems.
So a normal BMI may not mean that your risk of ischemic heart disease is low. In fact, it may even lull you into a false sense of security. You might even dismiss early warning signs - like feeling slightly breathless at a weekend game of soccer.
Despite these shortcomings, the World Health Organisation uses the BMI to define the various grades of obesity. Large studies do consistently show that the most obese groups are two to four times more likely to die earlier than normal-weight groups. But notice the operative word: 'groups'.
In large populations, almost any reasonable surrogate measure of fatness will correlate well with obesity-related health conditions. Survey measures like waist circumference or waist-to-height ratio are probably as good as BMI.
In March this year, The Lancet reported a huge Oxford University analysis that pooled together 57 studies involving 900,000 participants from four continents. It confirmed 'once and for all... obesity shortens lifespan' - obesity here defined by BMI.
But some people are heavy because they are also tall. A muscular man may weigh a lot and yet be healthy. Statistically, errors introduced into the BMI by such facts all wash out when there are many participants in a public health study. Thus, in a large population survey, a high BMI can mean obesity - overall.
However, populations are made up of individuals, whom doctors have to treat one at a time. As an adult's height does not change dramatically, the BMI reduces to really his body weight. Why repeatedly calculate a patient's BMI?
In exercise studies, body weights - and thus BMI - often remain the same because one may lose some fat but put on muscle and become healthier.
Measuring body fat, however, used to be a very cumbersome task. It basically involved being submerged in a tank of water - if you could find a facility with the right equipment to do that.
Enter the Bod Pod, a human-size, computerised egg-shaped pod that can accommodate even a sumo wrestler. You enter and sit inside while the gizmo measures your body fat. Like the tank method, it relies on the Archimedean 'Eureka' principle - or in this instance, how much air you displace from the pod. If one has too much body fat - even if one's weight and BMI are normal - the Bod Pod will be able to tell.
Normal-weight patients who nevertheless have too much body fat are said to be prone to be 'metabolically obese'. Such non-obese looking people who actually have lots of body fat are often found to be also afflicted with Syndrome X. These not-fat-lookers thus have a high cardiovascular risk. To alert people to this risk, they are now given the newly minted diagnosis of 'normal weight obesity'.
A Mayo study last year showed that 55 per cent of adults with normal BMI have enough body fat to be classified as 'obese'. According to WHO criteria, men with 25 per cent body fat and women with 35 per cent body fat are 'obese'. It turns out that even people with normal body weights may carry such amounts of body fat.
In the Mayo study, women with 'normal weight obesity' were four times more likely to have heart disease than controls. (There were too few males in the study for statistical analysis.)
The upshot of all this is: First, a normal weight or a normal BMI need not mean your health is good. Second, the BMI must be seen for what it is - a poor tool to use to diagnose obesity in the individual. And third, we should screen for body fat - including those people of normal weight.
If getting our body fat measured periodically could save lives, here is a business idea: Set up an island-wide chain of Bod Pod outlets.
Any takers?
Note: Now read BMI has its uses, says health board [Ref: add-i09J30-2352]
IN 2006, my ticker gave me a health scare. So I invested in a motorised treadmill and a stack machine with pulleys and weights. Helped along by some obsessive calorie-counting, I dropped 15kg within months.
Alas, I have since regained half of that weight despite one hour on the treadmill every day - and watching what I eat. True, the stack machine has collected dust but that is because my doctor repeatedly reminds me to focus on aerobic exercise, not strength training.
However, if you just walk or run and diet without strength training, your body fat can remain high. You could even appear slim and yet have lots of body fat. And your body mass index (BMI) - weight in kilos divided by the square of height in metres - could appear normal even if you have lots of body fat but too little lean body mass.
Lean body mass is the body mass minus the fat - or basically, muscles and bones. It is only weight training that can build up one's lean body mass.
However, the BMI - a measurement that is widely cited - does not distinguish between fat and lean mass. While the former is related to significant morbidity, the latter lowers health risks.
Moreover, the BMI glosses over fat distribution, which matters. While fat at the waist could be harmful, fat at the hips and thighs may not be so.
Deciding how best to distinguish between the types of fat matters because it will lead to a more accurate delineation of higher- and lower-risk sub-groups. These groups can then receive different intensity of treatment, including specifying what levels of good and bad cholesterol they should attain.
But what the public health authorities care about most is the overall relationship between BMI and the risk of death from all causes. Alas, the BMI misses the smaller picture - the individual: You!
For example, patients with a normal BMI may also have Syndrome X - the combination of high levels of blood lipids, especially triglycerides, diabetes and hypertension - which raises their risk of cardiovascular problems.
So a normal BMI may not mean that your risk of ischemic heart disease is low. In fact, it may even lull you into a false sense of security. You might even dismiss early warning signs - like feeling slightly breathless at a weekend game of soccer.
Despite these shortcomings, the World Health Organisation uses the BMI to define the various grades of obesity. Large studies do consistently show that the most obese groups are two to four times more likely to die earlier than normal-weight groups. But notice the operative word: 'groups'.
In large populations, almost any reasonable surrogate measure of fatness will correlate well with obesity-related health conditions. Survey measures like waist circumference or waist-to-height ratio are probably as good as BMI.
In March this year, The Lancet reported a huge Oxford University analysis that pooled together 57 studies involving 900,000 participants from four continents. It confirmed 'once and for all... obesity shortens lifespan' - obesity here defined by BMI.
But some people are heavy because they are also tall. A muscular man may weigh a lot and yet be healthy. Statistically, errors introduced into the BMI by such facts all wash out when there are many participants in a public health study. Thus, in a large population survey, a high BMI can mean obesity - overall.
However, populations are made up of individuals, whom doctors have to treat one at a time. As an adult's height does not change dramatically, the BMI reduces to really his body weight. Why repeatedly calculate a patient's BMI?
In exercise studies, body weights - and thus BMI - often remain the same because one may lose some fat but put on muscle and become healthier.
Measuring body fat, however, used to be a very cumbersome task. It basically involved being submerged in a tank of water - if you could find a facility with the right equipment to do that.
Enter the Bod Pod, a human-size, computerised egg-shaped pod that can accommodate even a sumo wrestler. You enter and sit inside while the gizmo measures your body fat. Like the tank method, it relies on the Archimedean 'Eureka' principle - or in this instance, how much air you displace from the pod. If one has too much body fat - even if one's weight and BMI are normal - the Bod Pod will be able to tell.
Normal-weight patients who nevertheless have too much body fat are said to be prone to be 'metabolically obese'. Such non-obese looking people who actually have lots of body fat are often found to be also afflicted with Syndrome X. These not-fat-lookers thus have a high cardiovascular risk. To alert people to this risk, they are now given the newly minted diagnosis of 'normal weight obesity'.
A Mayo study last year showed that 55 per cent of adults with normal BMI have enough body fat to be classified as 'obese'. According to WHO criteria, men with 25 per cent body fat and women with 35 per cent body fat are 'obese'. It turns out that even people with normal body weights may carry such amounts of body fat.
In the Mayo study, women with 'normal weight obesity' were four times more likely to have heart disease than controls. (There were too few males in the study for statistical analysis.)
The upshot of all this is: First, a normal weight or a normal BMI need not mean your health is good. Second, the BMI must be seen for what it is - a poor tool to use to diagnose obesity in the individual. And third, we should screen for body fat - including those people of normal weight.
If getting our body fat measured periodically could save lives, here is a business idea: Set up an island-wide chain of Bod Pod outlets.
Any takers?
Note: Now read BMI has its uses, says health board [Ref: add-i09J30-2352]
Friday, October 9, 2009
Sleep boosts immune system (by Mind Your Body of the Starits Times dated 8 Oct 2009)
The claim: Lack of sleep increases the risk of catching a cold.
The facts: As the cold season approaches, many people stock up on vitamin C and echinacea.
However, heeding the age-old advice about catching up on sleep might be more important.
Studies have demonstrated that poor sleep and susceptibility to colds go hand in hand and scientists think it could be a reflection of the role sleep plays in maintaining the body's defences.
In a recent study published in The Archives Of Internal Medicine, scientists followed 153 men and women for two weeks, keeping track of their quality and duration of sleep.
Then, during a five-day period, they quarantined the subjects and exposed them to cold viruses. Those who slept an average of fewer than seven hours a night were three times as likely to get sick as those who averaged at least eight hours of sleep.
Sleep and immunity, it seems, are tightly linked. Studies have found that mammals which require the most sleep also produce greater levels of disease-fighting white blood cells - but not red blood cells, even though both are produced in the bone marrow and stem from the same precursor.
Researchers at the Max Planck Institute for Evolutionary Anthropology have shown that species which sleep more have greater resistance against pathogens.
The scientists said: 'Species that have evolved longer sleep durations appear to be able to increase investment in their immune systems and be better protected.'
The bottom line: Research suggests that poor sleep can increase susceptibility to colds.
The New York Times
Info Source: http://www.straitstimes.com/Mind%2BYour%2BBody/Health%2BHelp/Story/STIStory_439371.html
My comments: Based on my personal experience, to have good health, calorie restriction with a healthy diet and sleep are the most important.
The facts: As the cold season approaches, many people stock up on vitamin C and echinacea.
However, heeding the age-old advice about catching up on sleep might be more important.
Studies have demonstrated that poor sleep and susceptibility to colds go hand in hand and scientists think it could be a reflection of the role sleep plays in maintaining the body's defences.
In a recent study published in The Archives Of Internal Medicine, scientists followed 153 men and women for two weeks, keeping track of their quality and duration of sleep.
Then, during a five-day period, they quarantined the subjects and exposed them to cold viruses. Those who slept an average of fewer than seven hours a night were three times as likely to get sick as those who averaged at least eight hours of sleep.
Sleep and immunity, it seems, are tightly linked. Studies have found that mammals which require the most sleep also produce greater levels of disease-fighting white blood cells - but not red blood cells, even though both are produced in the bone marrow and stem from the same precursor.
Researchers at the Max Planck Institute for Evolutionary Anthropology have shown that species which sleep more have greater resistance against pathogens.
The scientists said: 'Species that have evolved longer sleep durations appear to be able to increase investment in their immune systems and be better protected.'
The bottom line: Research suggests that poor sleep can increase susceptibility to colds.
The New York Times
Info Source: http://www.straitstimes.com/Mind%2BYour%2BBody/Health%2BHelp/Story/STIStory_439371.html
My comments: Based on my personal experience, to have good health, calorie restriction with a healthy diet and sleep are the most important.
My 2009-10-09 (Friday) Walking Exercise (Slow Walk) Record
Date: 2009-10-09 (Friday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 9.24 am to 9.52 am
Total length of time: 28 minutes.
My Speed: 1.6666 metres/second (Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired.
Brisk walk is 4 mph or 1.78816 meters per second
My last exercise was on 2009-10-06 (Tuesday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 9.24 am to 9.52 am
Total length of time: 28 minutes.
My Speed: 1.6666 metres/second (Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired.
Brisk walk is 4 mph or 1.78816 meters per second
My last exercise was on 2009-10-06 (Tuesday)
Tuesday, October 6, 2009
My 2009-10-06 (Tuesday) Walking Exercise (Slow Walk) Record
Date: 2009-10-06 (Tuesday)
Type of Exercise: Slow walk
Distance: about 4.2 km
Time: From 9.27 am to 10.12 am
Total length of time: 45 minutes.
My Speed: 1.5555 m/s (Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired. Brisk walk is 4 mph or 1.78816 meters per second
My last exercise was on 2009-10-05 (Monday)
Type of Exercise: Slow walk
Distance: about 4.2 km
Time: From 9.27 am to 10.12 am
Total length of time: 45 minutes.
My Speed: 1.5555 m/s (Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired. Brisk walk is 4 mph or 1.78816 meters per second
My last exercise was on 2009-10-05 (Monday)
My 2009-10-05 (Monday) Walking Exercise (Slow Walk) Record
Date: 2009-10-05 (Monday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 8.20 am to 8.50 am
Total length of time: 30 minutes.
My Speed: 1.5555 metres/second (Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired.
Brisk walk is 4 mph or 1.78816 meters per second
My last exercise was on 2009-10-04 (Sunday)
Type of Exercise: Slow walk
Distance: about 2.8 km
Time: From 8.20 am to 8.50 am
Total length of time: 30 minutes.
My Speed: 1.5555 metres/second (Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired.
Brisk walk is 4 mph or 1.78816 meters per second
My last exercise was on 2009-10-04 (Sunday)
Sunday, October 4, 2009
My 2009-10-04 (Sunday) Walking Exercise (Slow Walk) Record
Date: 2009-10-04 (Sunday)
Type of Exercise: Slow walk
Distance: about 3.6 km
Time: From 8.21 am to 9.02 am
Total length of time: 41 minutes.
My Speed: 1.4634 metres/second (Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired.
Brisk walk is 4 mph or 1.78816 meters per second
My last exercise was on 2009-10-02 (Friday)
Type of Exercise: Slow walk
Distance: about 3.6 km
Time: From 8.21 am to 9.02 am
Total length of time: 41 minutes.
My Speed: 1.4634 metres/second (Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired.
Brisk walk is 4 mph or 1.78816 meters per second
My last exercise was on 2009-10-02 (Friday)
4 ways to boost your brain power
by K. Malathy in the Mind Your Body of the Straits Times dated 1 October 2009.
As major school examinations loom, anxious parents will want to do all they can to help their children achieve better grades.
Here are some tips to boost brain power.
1: Sleep
Getting enough sleep is absolutely essential. Children may need up to 10 hours of sleep. DrAlvin Seah, a neurology specialist at Raffles Hospital, feels that sleep is often underestimated in its contribution towards optimal brain function.
'Sleep helps the brain to rest and recover and consolidate memories, though we do not as yet know how exactly this is done,' he said.
'Good quality sleep keeps the brain alert and responsive, while lack of sleep can lead to poor focus and memory loss."
2: Light meals
Avoid large meals or meals heavy in fats, particularly just before an exam. Dr Seah explained: 'When we eat a heavy meal, blood is diverted to the digestive tract and away from the brain. This makes us sluggish and sleepy."
3: Diet
Have a diet rich in fruit and vegetables, which will boost the immune system. Ms Jin Jin Hua, a senior acupuncturist and traditional Chinese medicine (TCM) practitioner, said this is good for key internal organs which directly affect the brain.
'According to TCM principles, the health of the kidney, spleen and liver are particularly important to the key brain functions of memory and attention," MsJin said.
She suggested soupy meals with fish or chicken and dates. Other brain foods include black sesame, walnut, wolfberry and American ginseng.
In China, children sometimes go for exams with a sliver of American ginseng on their tongues, she said, adding that ginseng helps keep the brain alert and focused. Drink plenty of water too, she advised.
4: Relaxed environment
Keep the home environment harmonious and free of argument. Reduce stress for the child so he can focus on his revision. Ms Jin, who has a son sitting for the PSLE this year, said parents should resist nagging their child to study harder.
As major school examinations loom, anxious parents will want to do all they can to help their children achieve better grades.
Here are some tips to boost brain power.
1: Sleep
Getting enough sleep is absolutely essential. Children may need up to 10 hours of sleep. DrAlvin Seah, a neurology specialist at Raffles Hospital, feels that sleep is often underestimated in its contribution towards optimal brain function.
'Sleep helps the brain to rest and recover and consolidate memories, though we do not as yet know how exactly this is done,' he said.
'Good quality sleep keeps the brain alert and responsive, while lack of sleep can lead to poor focus and memory loss."
2: Light meals
Avoid large meals or meals heavy in fats, particularly just before an exam. Dr Seah explained: 'When we eat a heavy meal, blood is diverted to the digestive tract and away from the brain. This makes us sluggish and sleepy."
3: Diet
Have a diet rich in fruit and vegetables, which will boost the immune system. Ms Jin Jin Hua, a senior acupuncturist and traditional Chinese medicine (TCM) practitioner, said this is good for key internal organs which directly affect the brain.
'According to TCM principles, the health of the kidney, spleen and liver are particularly important to the key brain functions of memory and attention," MsJin said.
She suggested soupy meals with fish or chicken and dates. Other brain foods include black sesame, walnut, wolfberry and American ginseng.
In China, children sometimes go for exams with a sliver of American ginseng on their tongues, she said, adding that ginseng helps keep the brain alert and focused. Drink plenty of water too, she advised.
4: Relaxed environment
Keep the home environment harmonious and free of argument. Reduce stress for the child so he can focus on his revision. Ms Jin, who has a son sitting for the PSLE this year, said parents should resist nagging their child to study harder.
Friday, October 2, 2009
My 2009-10-02 (Friday) Walking Exercise (Slow Walk) Record
Date: 2009-10-02 (Friday)
Type of Exercise: Slow walk
Distance: about 3.0 km
Time: From 7.30 pm to 8.00 pm
Total length of time: 30 minutes.
My Speed: 1.66667 metres/second
(Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired.
Type of Exercise: Slow walk
Distance: about 3.0 km
Time: From 7.30 pm to 8.00 pm
Total length of time: 30 minutes.
My Speed: 1.66667 metres/second
(Note: Brisk walk is 4 mph or 1.78816 meters per second)
Attire: Shorts and T-shirt and Checker brand track shoe
Venue: Well-built Walking Track near my home.
Remark: Moderately perspired.
Brsik walk is 4 mph or 1.78816 meters per second
My last exercise was on 2009-09-30 (Wednesday)