Why You Must Run...

Running is one of the best forms of exercise, not only for getting fit but for weight control too. A 30-minute run, three to four times a week, trims your waistline, strengthens the cardiovascular system, improves muscle tone and definition and helps foster a positive mental attitude. Running can also be a great social activity. Here are the top 25 tips on why you should start running today.

1. Running is the quickest way to cardiovascular fitness. You get fitter faster by running regularly.

2. Running is one of the cheapest forms of exercising. You only need a pair of running shoes and shorts and T-shirt to get started.

3. Running is easy to learn. Most people have run at some point in their life, either competitively or at school/college, so there is no steep learning curve involved.

4. Running makes you feel good, not only physically, but mentally as well.

5. Running is excellent for reducing stress levels. There is nothing better than a run to clear your head and concentrate the mind. Many great ideas have been formulated on training runs.

6. Running is one of the most flexible methods of training around. Wherever you are in the world, it is nearly always possible to get out for a run. You can jog, steady run or sprint depending on how you feel that particular day.

7. Running is good for your heart. It not only strengthens the heart but also reduces the actual resting heart rate.

8. Running is accessible to all. As long as you are physically able, you can go for a run virtually anytime and anywhere. There are no race barriers to running.

9. Running helps you to lose weight and tone muscles. The more your train and run, the more weight you will lose. Also by toning up, you are getting rid of the excess fat and converting it to muscle.

10. Running is for people of all ages. Old or young, everyone can benefit from running.

11. It is good for your sex life! By being more physically active you increase your sex drive.

12. When run training, you can get away with eating chocolate and legitimately say it is part of your training program.

13. Running is a great way to recover from a hangover. A run will help clear your head faster than sitting around feeling terrible.

14. Running is a great safety aid. Being able to run away from people puts you in a much better position if you are chased.

15. You can use running to change other people's lives. Run for a charity and raise money to help the needy or less able.

16. Running with friends gives you time to catch up on gossip and get fit at the same time.

17. Running is a time-efficient way to get fit and lose weight so you have more free time after exercising to enjoy yourself.

18. Running is a challenge that can be motivational and bring great personal satisfaction.

19. Running is a great way to see a new place if you have limited time available for sightseeing. Just think how much more of a place you can see when running around it compared to walking.

20. Running improves your concentration as you are forced to concentrate more when running. This in turn improves your concentration when you have to focus in other areas of life.

21. You nearly always work better after a run because you are still on a runner's high and feel ready for anything.

22. Running is a great way to meet people, especially if you join a club or enter a race.

23. There are no monthly subscriptions with running. You just put your running shoes on and go.

24. Endurance built-up through running can be transferred to other sports.

25. If you drink alcohol you can just run a little bit further the next day to work off the extra calories.

10 brain-boosting superfoods

Berries

Berries are rich in antioxidants and are thought to help build healthy connections between brain cells. Blueberries are widely considered to be one of the healthiest foods around - these sweet little bursts of goodness are also rich in fibre, which helps improve your cardiovascular system as well as your brain.


Dark chocolate

It's true - chocolate can be good for you! Dark chocolate (at least 70% cocoa) has plenty of brain-boosting compounds, is rich in antioxidants and has just the right amount of caffeine to keep you alert. It also sends your serotonin skyrocketing, so you can stay happy during those long, boring days in the office.

Curry

This fiery staple of Indian and Thai cuisine often contains potent spices that are known to reduce inflammation. On top of this, animal studies have shown that curcumin - curry's active ingredient - is effective at clearing away proteins called amyloid plaques, which can cause serious brain problems.

Broccoli and other green vegetables

Former U.S. president George W. Bush may have been vocal in his hatred of this much-maligned foodstuff, but it is known to increase brain power. Broccoli and other green vegetables such as kale, cabbage and brussels sprouts are filled with antioxidants like vitamin C, as well as brain-protecting plant compounds called carotenoids.

Seeds

Seeds such as pumpkin seeds contain lots of brilliant mind-boosting minerals like zinc and magnesium.

Wholegrain foods

Eating a diet rich in whole grain foods is proven to increase cognitive function. One recent study found that women who increased their intake of folic acid, vitamin B12 and vitamin B6 (all of which are found in whole grains) were significantly better at recalling information than those who did not.

Avocado

Avocado is rich in Vitamin E - an important antioxidant for maintaining a healthy brain.
Green and black tea

Green and black tea

A fresh-brewed cup of tea is a rich source of catechines (antioxidants), which are great for boosting your brain. However, tea does of course contain caffeine, so avoid drinking more than two to three cups a day.

Water

Staying hydrated is vital as every cell in your body needs water to thrive. Studies show that people who are well hydrated score significantly better in tests of brainpower, compared with those who aren't drinking enough.

Use of Internet affecting our memory

Researchers have found that the widespread use of search engines and online databases is affecting the way people remember information.

To know whether people were more likely to remember information that could be easily retrieved from a computer, Betsy Sparrow, an assistant professor of psychology at Columbia and her collaborators, Daniel M. Wegner of Harvard and Jenny Liu of the University of Wisconsin, Madison, staged different memory experiments, reports the New York Times.

In one experiment where participants typed 40 bits of trivia, the team found that the subjects were significantly more likely to remember information if they thought they would not be able to find it later.

"Participants did not make the effort to remember when they thought they could later look up the trivia statement they had read," wrote the authors.

A second experiment was aimed at determining whether computer accessibility affects precisely what we remember.

"If asked the question whether there are any countries with only one colour in their flag, for example," the researchers wrote, "do we think about flags - or immediately think to go online to find out?"

In this case, participants were asked to remember both the trivia statement itself and which of five computer folders it was saved in. The researchers were surprised to find that people seemed better able to recall the folder.

"That kind of blew my mind," Dr. Sparrow said.

The experiment explores an aspect of what is known as transactive memory - the notion that we rely on our family, friends and co-workers as well as reference material to store information for us.

The Internet's effects on memory are still largely unexplored, Dr. Sparrow said, adding that her experiments had led her to conclude that the Internet has become our primary external storage system.

"Human memory is adapting to new communications technology."

Top Ageing Myths Busted

We are a lot which is obsessed with anti-ageing.

People are in a mad pursuit of foods, exercises, products, drugs, short-cuts and what not which can help slow down aging. But let's come to terms with the fact that however much we try (or wish) we cannot reverse the process of ageing. Yes, we can slow it down, but that too, to an extent. We at MensXP have always maintained that what really counts is ageing the graceful way.

Due to this hoopla surrounding this entire ageing/anti-ageing affair, lot of myths have cropped and are always lurking around us. While some people have a belief that hair loss comes from the mother's side, the other lot thinks that use of moisturizing products can slow down aging. So it's time to debunk some ageing myths here.

Hair Loss Comes from Mother's Side

Hair loss is dictated by several genetic factors. But the belief that the gene for the hair loss comes from the mother's side is untrue. Baldness is a hereditary trait to a large extent but you should examine the both sides of your family tree if you want to have an idea of what lies ahead for your hair.

Diet Supplements Can Slow Down Ageing

We come across many such products which claim to be the fountain of youth. Well, that's what the advertising guy has figured out for them. Scientific evidence that such products magically down ageing is lacking. And not only can these products be just “marketing gimmicks”, they might even have a negative effect on your health. So you must never just pick up these dietary supplements. It's extremely important that you take them under the supervision of a qualified doctor. And rather than popping pills, try and improve the quality of food you consume.

No Sunscreens Required in Winter

Even if the skies are cloudy, sun's UV rays pierce through them to reach the earth and then penetrate your skin. This can lead to premature ageing. True that we have to be more careful during the summer but it's also advisable to use an SPF 30 sunscreen during the winter as well and also during the days it rains.

Moisturising Products Reverse the Signs of Ageing

At present, there is no scientific proof available which suggests that moisturizing products can help you travel back in time. What these products actually do is that they make the upper layer of the epidermis look fresher, and thus, younger. Apart from this, they smooth the skin and reduce the dryness which in turn makes the lines on the skin less visible.

Losing Weight Gets Harder as you Grow up

While our metabolism may plunge as we add years, the resulting weight-loss is not necessarily associated with that. Losing weight is hugely dependent on your diet and physical routine. However, older adults might gain weight due to the sight-effects of medicines prescribed to them. In such a case, speak to your doctor at the earliest

A deep and dreamy sleep

Sleep has always been a somewhat magical state with a mysterious purpose. In Hindu scripture, the world itself is considered the dream of a sleeping Vishnu.
Why do we need sleep?There is no good answer to this question, but it is an ancient biological process. Two stages of sleep, the Rapid Eye Movement (REM) stage, and the Delta-wave, or slow-wave sleep each have distinctive effects on different types of memory and decision making. Sleep is also a general healer. It promotes the rejuvenation of the immune, skeletal, muscular and nervous systems, and a healer of wounds.

Body Chemistry There is a particularly strong effect of sleep on body chemistry. The important anabolic (body-building) hormones, growth hormone, and insulin are secreted preferentially during sleep and reduced by poor sleep. Reductions in sleep duration result in prediabetic chemistry-even a single disrupted night of sleep can alter insulin response in young, healthy people. Similarly, in one's youth, up to 70% of daily growth hormone is secreted during the deepest part of sleep. With ageing, this decreases with a fall in deep sleep. If we could increase deep sleep in the elderly, we might induce a younger hormonal pattern. Exercise and meditation both increase deep sleep.

How much is enough?The amount of sleep one gets seems to correlate with longevity; seven hours is the 'sweet spot'. A lack of sleep (5 hours or less) more than doubles the risk of cardiac death while too much (8 hours or more) seems to be associated with non-cardiac death. Too little sleep seems to be a particular risk factor for weight gain, hypertension and type 2 diabetes.

Naps As India lurches towards a more Westernised life, the mid-afternoon nap may become rare. That would be a shame. A study from Greece confirms that regular napping (three times a week, 30 minutes) decreased the risk of coronary disease by 37%!

Factors that influence sleepCaffeine In the West, caffeine is one of the major culprits in the sleep disruption of modern life- even more so in recent years. Tea has far less caffeine than coffee.

Exercise Aerobic exercise that lasts for an hour will help you get to sleep and stay asleep. However, it may take up to three weeks for the full effect to be noticeable.

Alcohol Alcohol at night reduces the healing benefits of sleep. While people fall asleep faster, alcohol increases lighter REM sleep and shortens slow-wave sleep and overall sleep time. As a result, it can cause more sleepiness the next day.

Melatonin The body creates a chemical called melatonin, which may be a helpful sleeping aid in certain situations like jet lag, shift work, and general insomnia. I sometimes recommend it, particularly for post-surgical patients.

While some take melatonin nightly and tout it as an anti-ageing cure-all, I generally advise my patients to use it sparingly in specific settings until we know more about long-term effects. For jetlag, the optimal dose appears to be 5 mg, taken at bedtime in the new timezone; for insomnia, a dose less than one-tenth of that (0.3 mg).

The bottomline Folk wisdom about the healing properties of sleep is absolutely correct. Too often it is neglected by physicians in their advice to patients. With a systematic approach and some discipline, you can improve your sleep, feel better and live healthier and longer!