Fish Oil Reduces Symptoms Of Exercise Induced Asthma

by: David McEvoy

Fish oil can reduce the symptoms of exercise induced asthma to below the threshold for diagnosing it and at the same time lower the need for emergency medication according to the results of a trial carried out by Indiana University in Bloomington, USA.

The trial was a randomised double blind cross over study and involved 16 people who had mild to moderate asthma and who normally took medication on a daily basis to control it. During the trial those taking part were given either fish oil or a placebo for a period of three weeks. The dose of fish oil was quite high containing 3.2gr of Eicosapentaenoic acid (EPA) and 2gr of Docosahexaenoic acid (DHA).

Both at the beginning and at the end of the trial, the participants were subjected to lung efficiency tests and had their sputum analysed for pro inflammatory cells and markers. Those who were given fish oil showed improved lung efficiency of about 64% and reduced their need for emergency medication by around 31%. They also had a lower level of pro inflammatory cells and markers in their sputum. These promising results are believed to be due to the anti-inflammatory effect of the Omega 3 fatty acids that are present in fish oil.

What is exercise induced asthma?

After exercise and sometimes even during exercise, the airway passages in people with exercise induced asthma become inflamed and narrower resulting in decreased lung efficiency, often making it necessary to use inhalers. The constriction of the airways causes various symptoms including coughing, tightness across the chest, wheezing and shortness of breath. These symptoms generally start to ease off gradually over a period of half an hour or so following exercise.

No one really knows what causes it but it is thought to be triggered by the drying out and cooling of the airway passages which results in the cells releasing pro inflammatory chemicals which then causes a narrowing of the airways. Consequently, exercising in cool and dry conditions outdoors is more likely to result in an attack of asthma than physical activities such as swimming where the air is moist and warmer.

One major problem with exercise induced asthma is that it can be a barrier to exercise for many people, particularly youngsters who can be put off sport and other physical exercise because of it. It is also on the increase and the reason for this is thought to be linked to an increased consumption of Omega 6 fatty acids in the diet along with a reduction in the amount of Omega 3 fatty acids. Omega 6 is known to be pro-inflammatory whereas Omega 3 has anti-inflammatory properties and it is this difference in ratio that is thought to be responsible for a rise in a number of health problems.

Omega 6 is found in processed foods, vegetable oils, meats and dairy products so there is an abundance of them in our diet. The Omega 3 fatty acids EPA and DHA on the other hand are only found in oily fish or fish oil as plant sources of Omega 3 do not contain EPA and DHA, they are in the form of Alpha linolenic acid or ALA, but the problem with ALA is that our bodies cannot easily process it to produce EPA, which is the fatty acid best known for its anti inflammatory effects.

You would have to eat an awful lot of fish to get the same amount of EPA that is present in fish oil, which isn't a good idea due to the potentially harmful toxins, including mercury, that are found in our fish. So, for this reason, fish oil offers a viable and safer alternative. Another point worthy of consideration is that long term use of medication for asthma can make it less effective and of course as with any medication there can also be unwanted side effects so if fish oil can reduce the need for medication and inhalers in people with exercise induced asthma, then that is exciting news indeed.

Conclusion

Fish oil is already known to offer both preventative and therapeutic health benefits for a number of conditions and so is an excellent supplement to promote good health in general. However, a word of caution, if you are thinking of trying fish oil supplements it is essential to opt only for the best quality fish oil known as pharmaceutical grade fish oil due to the potentially harmful toxins that can be present in lesser grade fish oils.

About The Author

Dave McEvoy is an expert in omega 3 fish oil EPA with over 20 years experience; for more information about fish oil and how it can help come and visit. http://www.mind1st.co.uk/fishoil_fishoilsupplements.asp

Exercise and Fat Loss – Effective Steps to Successful Fat Loss

by: Michael Lee

Exercise and fat loss may not be as easy as some advertisements claim it to be; oftentimes, you don’t reap the fruits of your labor until much time and effort has been exerted. However, by knowing and applying a few simple exercise and fat loss principles, you will not only lose stubborn fat effectively, but you’ll be able to keep it off successfully as well.



Exercise Any Chance You Get

Keep moving. Make yourself busy with errands. Walk or ride a bike instead of driving to the store. If you do take the car, park as far away from the entrance as possible and walk the rest of the way there. Do the same at work. Shun the elevator and make a beeline for the stairs. Take a walk around your office building for fifteen minutes during lunch. At home, perform household chores — from the dishes to the laundry. Not only are you getting a nifty workout, you’re getting things done, too. Remember, as long as you’re on the move, you’re burning calories.

Muscle burns fat and calories all day long, even when you stay put and do absolutely nothing. Therefore, build more muscle! Do weights or strength training as this boosts metabolism, so that you’re still losing the fat long after you’ve cooled down. You may notice at first that your body seems to be doing anything but lose weight, but that only means you’re gaining muscle tissue, which will then help you lose fat and drop the pounds eventually.

When doing aerobic or cardiovascular exercises, the best time for this would be first thing in the morning, when your body does not have any carbohydrates to burn. To get the energy needed for your workout, your body will burn fat instead. Make sure you drink lots of water beforehand, though, to prevent dehydration.

One great motivation for having a proper exercise and fat loss program, as well as building muscle tissue, is the food you get to eat. If you’ve got plenty of muscles, then you can afford to eat a little more; and you don’t have to worry about your body hoarding all the calories as the muscle will just burn them right up anyway. That’s not to say, however, that you’re free to gorge on all the chips and sweets you can eat to your heart’s desire (and demise). Neither should you deprive yourself of the occasional treat. Moderation is key. Remember, proper diet and nutrition go hand in hand with exercise.



Lose the Lard by Eating Right

Eat frequently but not heavily. Eating five or six small meals throughout the day is ideal than eating three bigger meals. Do not plunge yourself headlong into this, leaving no room to get accustomed to it. Take time to adjust, until you are comfortable with fewer portions at every meal. This strategy also helps the body absorb nutrients more efficiently as it has fewer amounts to work on each time. Keep in mind to consume the most food at breakfast, and the least at dinner, as you have a whole day ahead of you to burn those calories you acquired in the morning.

Never allow yourself to get hungry as this slows metabolism considerably. When that happens, your body is not able to burn as much fat as you would like. Instead, it will only get ‘greedy’ and will want to hold on to whatever you feed it when you do decide to eat, thus, making it more difficult to shed the extra fat.

Do not load up on carbohydrates, as this will keep your body too preoccupied to concentrate on the fat. Eat protein-rich foods like fish, poultry, eggs, beans, milk, and tofu, because protein takes longer to digest and requires the most energy in doing so. Thus, the act of digesting is, in itself, a calorie buster. Fiber foods such as wheat bread will make you fuller faster and, like water, is also very effective in flushing out toxins from the body.

Following a proper exercise and fat loss program really aren’t that complicated after all. And don’t worry about the smallest of actions not making the slightest bit of difference. They do. The numbers may be negligible, but they all add up eventually—and quite sizably, too.



About The Author
Self-help expert Michael Lee has prepared a FREE extreme fat-burning course that reveals amazing secrets on quick weight loss and how to lose belly fat fast at http://www.20daypersuasion.com/fat-secret.htm

No Time for Exercise? Do This!

By Howard Mcgarity

If you ask ten people why they aren't getting the exercise they need, at least nine will probably tell you "I just don't have the time!" However, like the other reasons we have for not doing what we know we should do, this "reason" is really just an excuse. And here is why:

There exist two facts about time. The first is that we all have exactly the same amount of time each day. The second is that we will find time for the things we truly care about doing.

If this is true, what motivates all those "regulars" at the gym? Do they really love working out? Are they employed? What's their secret.

In his research, Dr. James Rippe, Director of the Rippe Lifestyle Institute and Associate Professor of Medicine at Tufts University, interviewed 1,000 top executives. Among them were 128 CEO's of Fortune Five Hundred companies. Of these extremely busy individuals, 75% of them exercised at least three times per week - and you can too!

Successful people know that to maintain high levels of performance, they have to stay in top shape. They use their planning and organizational skills to carve out short periods of time for brief, yet effective, exercise sessions. This way you can "borrow" just the time you need out of a very busy schedule.

It is important to understand that short bouts of exercise - as little as ten minutes - will add up to be almost as effective as one, much longer, session.

Because the only strategies that work are the ones that you put into practice, try these "exercises" now and see what happens.

1. Evaluate your week. Mentally relive a typical week and record your activities: working, commuting, sleeping, eating, watching TV. Your week has seven days of twenty-four hours each. What do you do and when do you do it? Now, evaluate your schedule and prioritize, looking for segments of time that you can re-allocate to the more important job of getting some exercise. For example, most of us could probably review the TV shows we watch each week and dump at least one? There, you just found an hour.

2. Begin early. By the evening you have already had a long day. Turn off the TV 30 minutes early; find the time you need to exercise by getting up just 30 minutes earlier than usual on Tuesday and Thursday. When you get accustomed to that, try rising early on three mornings.

3. Keep it simple. Choose physical activities that don't require special equipment and that you can do anywhere. Take a power walk at lunch and later, eat a sandwich at your desk. Do a set of push-ups and deep knee-bends in lieu of a coffee break. A little exercise in the middle of the day is the best thing you can do to boost your energy and clear your mind.

4. Choose a "physical" week-end activity. Stay off the sofa and away from the TV. Involve the family and consider an outing to a park, a hike or bike ride followed by a picnic. Begin a new hobby or resume an old one, providing that it keeps you on your feet. Sign up for a charity 5K event. Use this as a reason to get in shape.

5. Schedule exercise appointments in your planner. Things that are not written down tend to never happen. On Sunday evening schedule all of your exercise times for the upcoming week in your planner as #1 priority appointments with yourself. Next, as you complete each session, record the results and track your improvement.

Now that you have made the time to get the exercise you need, assume a new identity. Re-brand yourself as the "exercise gal/guy" or the "health nut". If anyone asks what's going on, tell them that you're sick of being in rotten shape, feeling older than your years and…. you're not going to take it any more.

When you begin to lose weight as your energy soars, the smiles of amusement may turn to envy. You'll be one of the few who "did it".

Howard McGarity is a “human performance specialist” and fitness coach. He is the founder of SmallBusinessOwnersGetFitNow.com where he specializes in helping business leaders achieve the levels of health and fitness necessary to enjoy truly productive and fulfilling lives. To get more ideas => http://www.SmallBusinessOwnersGetFitNow.com

Weight Loss Exercise for Women

by Juliet Cohen

A healthy diet and adequate exercise are necessary for weight loss. The loss of weight associated with a chronic illness is referred to as cachexia. Unexpected, unintentional weight loss is a common symptom of illness and should be evaluated by a healthcare professional. Losing weight and keeping it off is a real challenge for most people. Exercise helps to burn excess calories and build muscle, both of which are important for weight management. Exercise increases your metabolism, burns excess calories, and increases your muscle mass, which in turn burns more calories. Exercising too hard or trying to do too much too quickly in the beginning can lead to burnout, serious injuries, and frustration. Instead, you should gradually begin to increase the intensity of your workout. The reasons to lose weight are as numerous as the number of dieters, but health and self-esteem top most people's lists.

Excess weight is caused by an interaction of genetic and environmental factors, which include: physical and chemical and behavioral components. Because of the complexity of weight loss, gain, and maintenance, women need to understand that a quick and effortless weight loss is worthless. Extra weight can aggravate heart problems, and can cause diabetes and a host of other scary medical problems. Exercising on an empty stomach does not affect how you lose weight. In fact, it may hinder it if you don't have the energy to exercise. You should at least drink a glass of juice prior to your workout if you're exercising in the morning. Spot exercises, like sit-ups, crunches, hip raises, leg raises, hip adduction, hip abduction, etc. can only develop the muscles adjacent to the fat. They cannot burn fat from the area exercised.

Aerobic Exercise:

1. If you want to lose weight, cardio-aerobic exercise is one of the best types of physical activity. It also provides a range of general health and fitness benefits.

2. Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace.

3. Aerobic activities help make your heart stronger and more efficient. They also use more calories than other activities.

4. Some examples of aerobic activities include: Brisk walking, jogging, swimming, cycling, aerobic dancing, racket sports, skating (all types), skiing, using aerobic equipment, or general aerobic exercises.
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About the Author
Juliet Cohen writes articles for women health care and child diseases. She also writes articles for pregnancy information.a

Exercise: 5 Ways To Jumpstart Your Energy

re you having difficulty getting started with exercise? Your best excuse immediately pops into your mind to interfere with your good intentions. You definitely need some ideas and strategies that will overcome your resistance and make it easier for you to get started.

First, call it what it is - an excuse. An excuse to pass on exercise is a justification to avoid doing what you know is good for you. You make it appear more acceptable or less unpleasant in your mind. You tell yourself you don't have enough time and you believe yourself! Because you believe it is a fact, you decide that it is OK not to exercise. Then you don't feel too guilty about skipping exercise.

You know you don't have time to exercise, but put on your exercise clothes and shoes anyway to counteract your excuse. That will help you to stop believing that you don't have enough time. Decide that you must find the time to exercise. Decide to make time. Then get practical, look at your day timer or PDA and schedule exercise as you would any other important task in your life.

While you are doing these first two steps, it is imperative for you to remember that if you keep on doing the same thing, you will keep on getting the same results. In this case if you keep on pushing exercise to the bottom of the priority list, you will continue to live with a body that is sluggish, overweight and/or has health problems.

Jumpstart your energy level with some energetic breathing, now that you are prepared. Yes, you breathe all the time, but it is ineffective, shallow breathing that doesn't get you much oxygen. You need more oxygen, because more oxygen equals more energy.

Do this little exercise as you read this article. Rate your energy level right now on a scale of zero to 10. Make a note of the number. Is it 4 or 5? Maybe 3? If you are feeling rather energetic, you might rate yourself higher.

Now breathe deep into your belly with abdominal breathing. Pull the air way down by expanding your abdomen. Don't lift your shoulders. Make each inhalation equal in time to the exhalation, so you don't get dizzy. When you start, count one thousand, two thousand, and etc. to make the inhalation equal to the exhalation.

Breathe this way for three minutes. Time yourself so you learn how this really works. If your diaphragm muscle is weak, this may be hard, but stick with it. Just go slowly and do another minute.

Now, rate your energy level again. It is probably 1 to 3 points higher on the scale than it was before you did abdominal breathing. Do this exercise any time you want more energy and especially before you want to exercise. It sends instant energy to your muscles where you need it. More energy translates into more motivation to exercise, so it is easier to overcome your excuses.

Last of all just start doing something for 5 minutes. Move. Get the exercise juices going. Walk around your house. Walk up and down some stairs. Stretch your body over an exercise ball. Grab the dog and start walking. Put some fast music on the stereo. Dance. Jump in the car and go to the nearest park.

It feels really good. Your muscles have been crying out for some action and you have been ignoring them. Move. It only takes a little bit to start to feel good.

Jumpstart your exercise today by naming your excuse, so you immediately have more command over it. Counteract it with a specific plan. Remember that you must do something different to get different results. Start by breathing deeply into your belly for more energy, put on your exercise clothes and get moving.


Source: Submit Articles at ArticlesBase.com
About the Author:
Download a free guide to more energy for exercise at http://www.SmartWomenExercise.com. Lynn Kennedy-Baxter, RN MA. delights in helping people find more energy to exercise.

Looking For A Double Chin Exercise?

At some point, you might feel that all that running and aerobics is doing is making you sweat and lose breath. Even the diet you started out you are beginning to doubt. What you want is some double chine exercise that will firm up your neck and banish that extra chub of chin. Look no further. Here are three double chin exercises.

1. You need to use your palm and place it on your forehead, with fingers spread out and up. Now press against your forehead. You will feel some tension from your neck muscles. Those muscles are the one you want to strain in order to work them out. This time, when you press, resist with a forward motion of your head. The muscles under your chin will strain. Hold that strain for about ten seconds. Do the exact same palm pressing on the left and right sides of your head, and also against the back of your head. Make sure that your head resists against your palm, and that your head is upright, not bent. Do this double chin exercise three times a day.

2. With your head upright and not bent, pretend to chew on something with some exaggeration, opening and closing your mouth bigger than usual. You will feel almost no strain on the muscles under your chin. Now, tilt your head up slightly, like you were a sign way above, and do the same exaggerated chewing. You will feel your chin's undermuscles strain. Keep chewing for ten seconds. For extra strain, tilt your head up a little more and slow down the chewing. Thrice a day, do this.

3. Do a neck rotation. With your head upright, tilt it back and do a windmill motion with your head from one side until the circle completes. Notice that the arc of the circle when your head is tilted backwards strains the neck muscles. Do that arc and that arc only, for ten seconds. Do this three times everyday.

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Exercise Bikes - A Wheel Workout

The need to get fit, lose weight and stay healthy is emphasized in the scientific and popular media alike. In all developed countries, the incidence of overweight and obesity is dramatically increasing, along with lifestyle diseases such as cardiovascular disease and diabetes mellitus. Beginning and maintaining an exercise program is an important part of staying healthy – and riding an exercise bike can help you achieve all these things.

Unlike traditional bicycles, stationary bikes are designed for exercise and not transport. Recently, many new types of exercise bike have emerged onto the market, including recumbent bikes (where you sit as if in an armchair), “spinning machines” designed for use at the gym in spin classes and dual action bikes, which offer lateral resistance in the handlebars. It is possible to adapt a traditional road cycle for use indoors, by placing the bike on rollers or on a wind trainer. This kind of adaptation is mainly used by road racing cyclists when the weather is inclement, or as a warm up prior to competition.

Cycling offers a great aerobic workout and can help to build your endurance if you do it for long enough and at an appropriate intensity and frequency. The pedaling action you use on an exercise bike is sustained by the muscles of your legs. The powerful muscles of your thighs, the quadriceps and hamstrings, are supported by the smaller muscles of your calves, included the gastrocnemius and soleus. Your buttocks also provide additional power during cycling, as do the supporting muscles of your lower back. As a result, using an exercise bike is a great way to achieve definition of your legs and bottom.

Using an exercise bike can be helpful if you are just getting started on your exercise routine and are too overweight or out of condition to run, or if you have pre-existing joint or muscle problems that will be aggravated by weight-bearing exercise. Another advantage of using an exercise bike is that you can make the workout as easy or difficult as you want, simply by varying the resistance of the bike.

So if you think cycling your way to fitness sounds like your best bet, what kind of exercise bike should you look for? Upright bikes are the traditional style of exercise bike and provide a solid aerobic workout. Dual action bikes do not use a traditional pedaling motion – your arms get a workout too. These exercise bikes have been shown to provide more effective cardio workouts and burn more calories than traditional bikes. Dual action bikes also improve your overall body tone because you are working more muscle groups. If you suffer from muscle or joint complaints, try a recumbent exercise bicycle instead of an upright bike. The slightly-reclining position you adopt when using these exercise bikes reduces the pressure on your joints, especially your knees. The recumbent position means a better abdominal workout and keeps your center of gravity low. Since your feet are more closely in line with your heart on a recumbent bike, your blood pressure stays lower and your exercise routine is therefore safer.

As with all exercise equipment, the money you pay for an exercise bike is linked to the features it will have and the build quality. Almost all indoor cycling bikes have some way of measuring speed, distance traveled and cadence (pedal rotations per minute). You can pick up an entry-level bike for about $200. Bear in mind that these bike models use a flywheel for resistance and do not have programmable exercise options – however they will give you a good workout on a budget.

Middle-of-the-range stationary bikes typically have more features, including programmable exercise modes and heart rate monitory capacity. The bikes in this price range are magnetic resistance bikes, which means resistance is achieved using a magnet. Unlike flywheel resistance models, magnetic resistance is quiet … you can exercise without waking the entire street! Magnetic resistance bikes typically retail for between $200 and $1500. If money is no object, you can lash out on a model that has everything that opens and shuts, including additional workout programming. You can easily spend more than $1500 on a deluxe exercise bike.

By regularly using your exercise bike, you will notice your cardiovascular fitness improve and your legs and gluteal muscles begin to firm up. Exercising reduces your risk of chronic diseases, helping you to live longer and in better health. Jump onto an exercise bike today!

For useful tips regarding exercise bikes please click here Exercise bikes