Proper Breathing Methods During Exercise

One of the common mistakes that people commit during exercise is incorrect breathing procedures or not breathing at all. Breathing incorrectly during exercise can be the source of fatigue and over exertion. Incorrect breathing patterns during exercise can also cause high blood pressure while working-out. The following tips can help you to get the most out of your workout through proper breathing techniques.

1. Breathe on the exertion part of the exercise. For example when you are doing a sit-up, breathing out when lifting the body from the floor is the proper breathing technique. This will benefit you the most when conducting an exercise.

2. Never hold your breath during an exercise! This is extremely important because as mentioned before holding your breath can lead to high blood pressure, dizziness and fatigue. When you exercise it is extremely important to get as much oxygen as possible to the muscles.

3. Breathe! While it is important to have good technique, if it is more comfortable to breath on the rest portion of an exercise, by all means do it. Breathing is important no matter how it is done. With this in mind, more vigorous exercises should have faster paced breathing rhythms; where as controlled exercises such as Pilates and Yoga have slower, fuller breaths.

As can be seen it is extremely important to breathe while exercising, this will make the exercise feel less strenuous and more likely to be done again. In conjunction to exercising, it is important to watch what you eat. Lifestyle in conjunction with the diet is very important to lose weight. This means cutting out sugars and refined starches in the diet and incorporating more fruits, vegetables, grains, and protein shakes into food choices.

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10 Weight Loss Statistics

  On the surface, weight loss sounds like a simple concept: eat fewer calories than you burn, and you'll lose weight.

But our world's growing obesity problem has completely changed the way we view weight loss, leading to some truly desperate measures and shocking statistics.

Here are ten of the most startling facts about weight loss:

1. The whole world needs to lose weight.

According to the World Health Organization, 1 billion of the world's inhabitants are overweight. (That's almost equal to the number of people who are malnourished in the world.)

Globally, over 22 million children under the age of 5 are considered overweight. This epidemic is largely due to increased consumption of processed foods high in calories and saturated fat, and a decrease in physical activity.

2. Nearly two-thirds of Americans are overweight or obese.

The World Health Organization estimates that nearly two-thirds of all American adults are overweight. The National Center for Health Statistics recently found that 34% of Americans are clinically obese.

3. 50% of American women and 25% of American men are currently on a diet.

With numbers like the ones above, it's no wonder most Americans feel the need to count calories.

However, society's obsession with thinness comes at a price: Chronic dieting and emerging eating disorders are becoming more common among elementary school children.

4. America's top three killers are linked to obesity.

National Geographic published some eye-opening facts about mortality in the USA.

They found that the top three most statistically likely causes of death were heart disease (with a 1 in 5 chance), cancer (with a 1 in 7 chance), and stroke (with a 1 in 24 chance). All of these have been linked to excess weight.

5. Surprisingly, America isn't the world's fattest nation.

The World Health Organization gives that dubious honor to Samoa, where more than 93% of the population is overweight or obese. The Pacific isle of Kiribati comes next, with an 82% obesity rate.

America rounds out the top three, but is closely followed by Germany (66.5%), Egypt (66%), and Bosnia-Herzegovina (63%).

6. The weight loss industry is fat and happy.

The obesity epidemic might mean misery for some, but it's certainly padded the pockets of the weight loss industry.

In 2007 alone, the American Diatetic Association found that Americans spent $58 billion on weight loss products. Considering that obesity has gone global, you can imagine how lucrative the weight loss industry must be.

7. Over half of the diet industry's claims are false.

As with any booming industry, there are plenty of unscrupulous sellers trying to prey on people's weight loss dreams. The Federal Trade Commission published a study in 2002 which found that 55% of all weight loss claims "strained credibility".

The American Diatetic Association concurs, pointing out the fact that most weight loss products focus on atypical success stories instead of real chances of success.

8. Bariatric surgery doesn't always work.

Discouraged by multiple failed attempts at weight loss, more people than ever are turning to bariatric surgery. However, there is no evidence that gastric bypass or banding result in permanent weight loss.

The University of Virginia conducted a study that revealed gradual weight regain after 6 years post-surgery.

9. Diets don't work either.

The National Institute of Health has estimated that dieters can expect to regain two-thirds of their lost weight within a year of completing their diet plan. These dieters can expect to regain all of their weight, and possibly more, within 5 years.

10. Fortunately, there is a perfect recipe for lasting weight loss.

The National Weight Control Registry tracks 3,000 people who have lost more than 30 pounds and kept it off for more than a year.

They have found that most of the successful dieters have four behaviors in common: they keep a food journal and monitor their weight; they never skip breakfast; they get an hour of exercise almost every day; and they eat diets consisting of 24% fat, 56% carbs, and 19% lean protein.

You can follow that perfect weight loss recipe for yourself and enjoy better health for years to come.

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What is the Best Cure For Depression?

Thousands of people suffer from depression every year ranging from mild occasional bouts of depression to long term, more serious clinical depression. What then can those who suffer from depression do to find relief and what is the best cure for depression?

Actually, the answer is, there is no "best cure for depression" since depression is a very personalized thing the best cure for depression is going to depend on the person and what is causing the depression in the first place.

Consider some of these examples.

Stress in the work place can take a toll on you both physically and mentally. Job stress due to conflicts between co-workers or your boss or the stress caused by simply being in the wrong job for you that you hate and that is contrary to your own nature can cause sleeplessness, physical problems such as high blood pressure, and result in depression. In a case such as this, the best cure for depression is learning ways in which to cope with the stress and switching to a new job or new career.

In some cases, people have trouble sleeping and the lack of proper rest can make you feel run down, get irritable and experience mild depression. Using aromatic bath salts or an aromatherapy spray can help you relax and get to sleep. Yes, it could be your best cure for depression in a case such as this.

If your depression is stemming from a physical conditions, such as being over weight or the hormone changes associated with menopause. In cases such as this, your best cure for depression is going to be to speak with you health care provider to discuss treatment options, changes in diet, new exercise, or natural hormonal supplements that can address the physical conditions that are causing the depression. The same can be said for depression caused by a chemical imbalance. The best cure of depression may be to change medications or to try a new one; this is something that you need to work closely with your health care provider to determine.

Some cases of depression may require therapy, lifestyle changes, acquiring new skills, or medical intervention. The truth is that the only real "best cure for depression" is getting to know yourself and understanding what the underlying cause of the depression is; keeping in mind that depression is often a symptom of something else. When you understand your own depression and what makes it, and you, unique from everyone else then you will be on the road to finding your own best cure for depression.

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5 Symptoms of Depression to Look for In Your Spouse

  In the United States, depression is an extremely common condition, affecting about one in 10 adults, according to the Centers for Disease Control and Prevention. While many may view depression symptoms as a weakness, the truth is that when left untreated, depression is a mental illness that can worsen other diseases and conditions.

People with asthma, arthritis, heart disease, cancer, obesity and diabetes are at higher risk of dying sooner when they also suffer from untreated depression. Depressed adults who are married are in an advantageous position. Husbands and wives often notice signs of depression even before the person who is actually suffering. With proper treatment, which can include anything from a regular fitness routine to seeing a therapist or taking medication, this is a very manageable condition.

Here are 5 symptoms of depression to look for in a spouse:

Loss of interest in daily activities: A person who is depressed may suddenly lose interest in activities they previously enjoyed. If a spouse once spent hours each week painting or was a fanatic reader but now just sits on the couch or seems lost in melancholy thought, it's a sign that they're depressed.

Mood changes and negativity: Feeling irritable, agitated, restless and violent mood swings are classic depression symptoms. Men and women tend to experience mood changes differently. Men, for instance, are more likely to turn their feelings inward, resulting in feelings of annoyance. Women are more likely to express their emotions and may be seen crying more often. For this reason, women are diagnosed with depression at higher rates than men. But in both situations, spouses are more likely to be argumentative or inattentive toward the needs of other family members.

Physical symptoms: Depression, while it is a mental condition, can manifest itself in physical ways. Adults who are depressed are more likely to get headaches, experience gastrointestinal problems and feel generally achy. To cope, many people turn to drugs or alcohol to alleviate both depression symptoms and the consequential aches and pains. Others will turn to sleeping more. In fact, changes in sleep patterns and drug and alcohol abuse are depression symptoms on their own.

Concentration problems: Leaving the house without his wallet, forgetting to pick up the dry cleaning, or a general lack of concentration are all classic signs that a person is feeling down. When someone is depressed, they tend to dwell on feelings of hopelessness or despair. They ruminate about certain topics, such as how to dig out of a financial hole or think about ways they could have prevented a job loss. When this happens, a person can become forgetful, tune out others and seem to be in their own world. While some people are naturally forgetful, when concentration problems begin plaguing a typically attentive spouse - especially one who has recently had personal problems - depression is a likely culprit.

Weight loss or weight gain: Many adults turn to either feeding or starving depression. Depression is a condition with biological manifestations. Some people find comfort in eating - specifically eating unhealthy sweets, chips and fast food. On the other hand, there's another group of people that when depressed they lose their appetite. In both cases, unusual weight gain or weight loss should be taken into consideration when diagnosing depression.

One of the worst things a spouse can do for a depressed husband or wife is hope that the feelings eventually go away. Since the risk for abusive behaviors, which can mean turning outwardly violent or inflicting self-harm, is so high, it's crucial for a spouse to encourage her partner to get help.

This article was written and posted by Ross Taylor on behalf of Bay Area psychologist Dr. Natalie Gelman. From her Alameda office, Natalie offers services in therapy for children, teens, and adults.

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Symptoms of Depression - A Brief Guide

If you, or a loved one is exhibiting signs that indicate they're suffering symptoms of depression, this guide maybe for you. Depression is considered a medical condition that affects one in every ten people in a variety of ways. Bi-Polar disorder, anxiety, phobias and thoughts of suicide are all part of the spectrum that make up depression and mental illness. In the United States alone, approximately 15 million adults experience depression symptoms and have been officially diagnosed with the condition.

 While it is common to experience mental symptoms of depression, it is also quite common to experience physiological depression symptoms too. This may be referred to as "Clinical Depression", "Major Depression", and/or "Major Depressive Disorder". The condition not only impacts how you feel, it also impacts your thought processes. Additionally, it may impact your behaviour, usually in a negative way, which impacts your relationships with family, friends and co-workers.

 If you suffer from the symptoms of depression, you may find that it is exceptionally difficult to perform daily activities that many simply take for granted. You may also encounter moments when you question whether or not life is worth living. If you find that any of these sounds familiar, or you can recognise them in another, it is important to understand the fundamental signs of depression so you can take action before it is too late.

Identifying Medical Depression

The organization referred to as the "National Institute of Mental Health" has identified numerous symptoms that are commonly associated with depression. These are based on medical records, studies and interviews with those that have been diagnosed, and live with the condition. Each case is different, and depression affects no two people in the same way, however there are consistencies among sufferers that form a pattern, and the backbone of identifying depression. The most commonly experienced symptoms of depression are:

· Most sufferers will experience a persistent feeling of sadness. The individuals that experience this symptom may feel empty on the inside, and may even experience some degree of anxiousness.

· It is quite common for depression sufferers to lose interest in things that they once enjoyed, such as hobbies and other activities that were once considered to be enjoyable or pleasurable.

· Cognitive complications such as the ability to remember information, recall information, the ability to concentrate and the ability to make sound decisions may become evident when depressed.

· It is common for a sufferer to feel guilty, helpless and to feel as if they lack the worth that they once felt that they had in life and with others.

· Decreased energy levels and increased fatigue levels are common symptoms of depression.

· A sufferer may feel as if their situation or their life is hopeless and may start to exhibit persistent pessimism.

· Mood swings and complications such as being extremely irritable are considered common depression symptoms. Periods of mania are followed by extreme lows, this is typically known as Bi-Polar disorder.

· Most people with symptoms of depression may find it challenging to fall asleep. There are some that may have issues staying asleep. Then, there are those that may find that they wake up too early each day. In addition to this, many patients sleep for long periods of time, or have the desire to sleep than is longer than necessary for their health.

· The appetite is often impacted in a detrimental manner when suffering from depression. Many sufferers simply lack the desire to eat and may lose weight. Contrarily, there are those that eat emotionally and may gain an exceptionally large amount of weight.

· Gastrointestinal complications may be experienced with depression. Examples include frequent heartburn, vomiting, diarrhoea, abdominal cramping and constipation. In most instances, these issues are not resolved with treatment.

· Those that experience severe depression may find that they experience various types of pain. Many may suffer from headaches, while others feel as if their muscles are extremely sore. Then, there are those that experience cramps in the abdomen.

· When identifying symptoms of depression, it has been found that many individuals suffer from thoughts associated with suicide. In addition to this, attempts to end one's life are also a symptom of the condition.

Recognise The Warning Signs

In addition to recognising, and understanding the symptoms of depression, it is also important to understand the warning signs associated with the condition. Depression is a condition that is associated with an exceptionally high risk of suicide. If you are sufferer, you may or may not be able to recognise whether your thoughts are beginning to stray down that path. There is no shame in it, but it is vital you educate yourself on what it is you are feeling. In doing so, you are better equipped to handle the overwhelming crushing hopelessness that accompanies feelings of depression. If you are a relative or a friend of someone suffering from depression, it is important that you recognize the warning signs for exactly the same reason.

The following highlights the most serious and potentially life-threatening symptoms of depression:

· Many sufferers may seem to obsess about death when they are considering suicide.

· It is common for the extremely depressed to suddenly appear fine and extremely happy. This switch could indicate that they have started making plans to kill themselves, or that the plans are already in place.

· If the depression worsens, it could be a warning sign of suicide.

· Many may start putting their affairs in order, such as creating a will, giving away prized possessions and even saying goodbyes to those that they love or care deeply about.

· Many start engaging in dangerous behaviours, such as drug use, substance abuse, and reckless driving.

· Seeming extremely apathetic and verbally expressing the fact that they would be better off dead, or expressing a strong desire to leave the world are serious depression symptoms.

· Many people that suffer from the symptoms of depression may start to take openly about their desire to commit suicide, or may start to seem curious about or ask questions about suicide.

There are many symptoms of depression. Learning to recognize these symptoms will help you in determining if you or a loved one suffers from this condition. Understanding the medical reasons for why the feelings and thought processes occur is paramount to fighting the disease and overcoming any suicidal tendencies. If these depression symptoms are experienced, it is essential to consult a medical or mental health specialist immediately. There are many types of treatments available for the symptoms of depression, both conventional and unconventional. There are drugs that can be prescribed to curb any serious symptoms and if suicide is the real danger medical professionals should be contacted immediately.

Recognising the symptoms of depression is vital if you, or someone you know, is suffering depression. By recognising, and understanding the signs, you can take steps to ensure the illness can be treated, and managed.

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Choosing Natural Cosmetics

Feeling and looking healthy is the biggest concern of a lot of people these days. The correct choosing of a beauty product depends on the type of skin you have as well as the skin texture. Do not use anything rough, using the right products are the priority. Natural and organic herbal cosmetics are the answer - grown without synthetic fertilizers, pesticides and genetically engineered seeds.

 More and more consumers are turning to natural cosmetics made with organic and herbal ingredients to keep themselves and the environment safe.

There are natural cosmetics that are low-priced. All you really have to do is to look for the right brands. The primary benefit of natural cosmetics is healthier skin. Natural cosmetics is created to never make your face dry and damaged. Natural cosmetics are perfect for those with sensitive skin.

The best way to buy natural cosmetics is to go in a store and talk to a make-up artist or in a beauty salon. If you want to buy cosmetics you have to know what kind of cosmetics you want to buy because the cosmetics category is a very wide one. A thing to consider when you want to buy cosmetics is to check the ingredients list and see if the product was tested or not before being sold.

 Because of the ingredients a lot of times there were side effects like skin irritation. Naturally formulated cosmetics are much safer and almost free of artificial additives.

Cosmetics should be kept fairly simple - easy and quick. Use the appropriate product - cleansers, moisturizers and creams and remember to remove makeup at the end of the day. Enjoy the advantages of using natural cosmetics.

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The Link Between Depression and Cosmetics

  At first glance, these two may seem like strange bedfellows. Is a link between two seemingly disparate and unrelated things like cosmetics and depression imaginary and outlandish? On the surface, it does appear so, but scratch a little, and you will be surprised at how apparently completely unconnected points can be joined to make a line.

Why do women wear cosmetics? This question is as naïve as asking why children play. There should be not more than a microscopic ratio of women on this entire planet who say they do not care whether they look good or not. Man being an incurable, perpetual voyeur and admirer of beauty; nothing gives women more joy than appearing attractive to men.

Cosmetic procedures are not the answer
What happens when this very quality turns against them? What happens when milk turns into poison or when the fence eats the crop? This is exactly the problem with many cosmetics, especially so when it relates to cosmetic procedures. Psychologists draw a link between depression and cosmetics in a number of ways.

It is known that just like many people shop to fight depressive moods; many women dress up and wear cosmetics purely to hide their insecurities. In cultures that attach extreme importance to physical looks and beauty; women assume that they are worthless when they don't appear attractive.

Looking good=feeling good for many
We all know that beauty is supremely subjective, but the desire to look good isn't. Women who think that looking good is a means to attracting men (many men too fuel this belief because they feel powerful when they are seen with good looking women) resort to a myriad of ways by which to look good. For countless women, looking good is the only means to appealing to the man they want.

When things go wrong... 
Many women, especially those who are overtly obsessed with physical appearance, try to improve their looks through means such as surgery. Many a time; these surgical procedures serve their limited purpose. But on a few occasions; they turn against the person too. When surgical procedures go awry; the results can turn out to be disastrous.

This is where depression can set in. When what they perceive as the only means to achieving their goal goes haywire; the only hope is dashed. Many such women have been driven to the depths of depression and unreasonable self-pity. Several have even committed suicides because of this self-obsession.

Woman is much more than an object of beauty

It is only when people realize that beauty is after all skin deep that such extreme cases can be prevented. Beauty is purely personal and in the eye of the beholder, and a woman can prove her worth in a number of ways other than looking superficially good. Beauty comes from within, it is said. The sooner men and women realize that women can be loved despite their flawed eyebrow or less than perfect nose; the better it will be for such people.

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