March 25, 2013

Quick Exercise vs. Long Exercise

The daily recommended amount of exercise is typically known as thirty minutes a day. That’s half an hour out of the day dedicated to working out in a gym, running outside, swimming in a pool, or even grooving to music in a Zumba class. Many people find, that with the hustle and bustle of a busy day, thirty minutes of exercise is just too hard to accomplish.

This inspired researchers at Bellarmine University and Oregon State University to see if multiple, short sessions of physical exercise, for less than 10 minutes, lead to positive results. Well, who exercises for less than 10 minutes, multiple times a day? Researchers linked this kind of exercise to an active lifestyle; meaning that small activities like taking the stairs at work, or parking in the furthest parking spot at the grocery store, counted towards an active lifestyle.

So what did the researchers test? In people aged 15-85, they compared the effects of exercising less than ten minutes, multiple times a day (non-bout activity) to the effects of exercising more than 10 minutes a day (bout activity) in relation to cardiovascular disease risk factors (i.e. BMI, waist circumference, cholesterol, metabolic syndrome)

What researchers found was the following:

• People who participated in bout activity, had significantly lower BMI
• Bout and non-bout activity have a positive influence on health
• The health outcomes in bout and non-bout activity were similar

What does this mean for you? If you lead a busy lifestyle, and cannot find the time to exercise for more than ten consecutive minutes, don’t beat yourself up over it. Lead an active lifestyle by making small changes to your daily activities. This can include activities like choosing to take the stairs when an elevator is available or walking around the house while on the phone. Leading an active lifestyle through non-bout activity, can still benefit your health and is much better than being a couch potato.

This doesn’t mean you shouldn’t exercise for more than ten minutes, because you should. If you find the time for a 20, 30, or even longer work out, do it! In the end, the dphysical activity will only benefit your health and body.

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Reference: http://www.portalagita.org.br/uploads/arquivos/Publicacoes/Loprinzi_PD_et_al_Association_between_biologic_outcomes_and_objectively_measured_physical_activity_Am_J_HealthProm_2013.pdf

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March 11, 2013

Top 5 Foods for Kidney Health

March is National Kidney Month. In the spirit of promoting kidney health awareness, here are 5 foods that are beneficial to the health of your bean shaped organs.

1. Berries

This includes strawberries, blueberries, raspberries, cranberries (pretty much anything that ends in berry). Berries are known to be high in antioxidants and a good source of vitamin C. Antioxidants are important in aiding your body from free radicals that can cause cellular damage. Vitamin C, paired with antioxidants, helps to improve the blood flow and blood pressure throughout your entire body.

2. Turmeric

Easily distinguishable by its poignant golden color, turmeric is considered a wonder herb that is often used in Indian cuisine. This herb aids in the treatment of many health conditions, including kidney disease. It has natural anti-inflammatory, antioxidant, antiseptic, and antibacterial characteristics (http://www.ncbi.nlm.nih.gov/pubmed/17569205). With so many health benefits, this herb is a dream come true in helping your body stay healthy.

3. Probiotics

Probiotics are made up of good bacteria. They aid in kidney health by helping to eliminate toxins from our bodies, a job that is usually left up to the kidneys. The bacteria in probiotics are able to accomplish this by consuming waste products and excess fluids in our blood. What is the effect on your kidneys? It’s simple; with the probiotics taking over the kidney functions, the kidneys experience reduced stress.

4. Egg Whites

Adjusting one’s diet to aid their kidney health will help the body function so that it is providing maximum support to the kidneys. A good kidney diet includes protein that provides low levels of phosphorous. Egg whites are the perfect solution for protein in a person who is suffering from kidney disease.

5. Parsley

Parsley is a natural diuretic, meaning it can help increase the amount of urine leaving your body. Why is this good for your kidney health? The more urine that leaves your body, the more sodium and phosphorous that leaves too. When your kidneys are not in good shape, parsley can help them do their job.

For more information about National Kidney Month visit the National Kidney Disease Education Program.

 

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CanDrugstore.com, a Canadian Internet-based pharmacy intermediary (license #BC X23), offers low cost, long-term prescription drugs. A professionally registered pharmacist fills all Canadian prescriptions. A certified member of the Canadian International Pharmacy Association, CanDrugstore.com is ranked as one of the best Canadian pharmacies online by PharmacyChecker.com. For more information on how to order your drugs from Canada safely and securely call 1-866-444-6376 or visit http://www.candrugstore.com/- a trusted and reliable Canadian online pharmacy since 2002.