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Why taking a vacation is good for you

It sounds obvious…taking a day or a week off of work is good for you. Everyone needs to renew, refresh, recharge. But according to a 2009 International Vacation Deprivation Study (really!), commissioned by Expedia, more than 30 percent of Americans did not use all of their vacation days.

Of course, some of those people are afraid they’ll lose their jobs or they’re just too busy to get away; but isn’t that the point?! Taking time away from your busy work routine, piles of papers, an inbox exploding with emails and a constantly ringing phone is what the body needs to replenish and repair itself.

By not taking time off, you’re not doing yourself, your family, or even your company any favors. So now that summer vacation time is upon us, let’s see why it’s good for us to get away….and that doesn’t mean bringing a case full of work with you.

It’s good for your physical and mental health.

Taking vacations contributes to higher positive emotional levels, less depression, lower blood pressure and even smaller waistlines according to Karen Matthews of the University of Pittsburgh’s Mind-Body Center. In general, those who have more leisure activities report more life satisfaction and healthier habits.

You’ll live longer.

The Mind-Body Center did a nine year study of 12,000 men at risk for heart disease and found the men who didn’t take yearly vacations had a 22 percent higher risk of death from all causes and a 32 percent higher risk of death by heart attack.

It’s a stress reliever.

We all know stress isn’t good for us and one of the cures is to take time off to stave off burnout and promote overall well-being. A relaxing vacation should last long after the days off are over and translate into better sleep, mood and fewer physical complaints. It’s the gift that keeps on giving. But beware: if you don’t delegate any of the work you have to others while you are gone, you may return to even more stress as you struggle to make up time lost.

You’ll improve job performance.

Want to do better on your job? Take some time off! By relaxing your mind, leisure time gives you a chance to look at the bigger picture, improve your ability to juggle challenges and tackle problems. When you return to work, you’ll be able to make better decisions and more likely to consider new approaches to things.

You’ll get some much needed exercise and vitamin D.

If you have free time, you’re more likely to get out and move, even if it’s taking a long walk in your neighborhood or an occasional swim. You’ll not only stay in shape this way, but you’ll get a good dose of vitamin D by being in the outdoors. Vitamin D is essential for maintaining healthy bones and can help prevent various forms of cancer, including breast, prostate and colon. Of course, you can pop this essential nutrient as a supplement, but spending some time outdoors each day (as little as five to 15 minutes) is a much better way to provide the needed benefits. And the best part is that the sun is free. So get outdoors and enjoy it!

Bottom line: You need to get away, even if it’s a couple of day stay-cation in your own backyard. And that doesn’t mean pretending to relax while you are constantly checking your phone and answering emails. To truly be on vacation, you need to remove yourself from your normal routines and that includes giving up the electronics, even if it’s just for a couple of hours. Your body and mind will thank you.

How do vacations help you? Let us know.

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Resources:

http://media.expedia.com/media/content/expus/graphics/promos/vacations/Expedia_International_Vacation_Deprivation_Survey_2009.pdf

https://www.humana.com/learning-center/health-and-wellbeing/mental-health/summer-vacations


The Skinny on BMI

BMI, or Body Mass Index, is once again receiving some attention questioning its usefulness as an indicator of health. A recent article in Time magazine points out what athletes have known for years, that if you work out regularly, it’s easy to tip the scales into the overweight category according to BMI, even for very fit individuals. So what gives? Why do doctors keep using BMI to assess the health of their patients, and what do you need to know about BMI?

BMI uses a simple calculation based on height and weight to determine the likelihood that someone is carrying too much or too little body fat. Although it isn’t foolproof, it’s a pretty good starting point to determine whether you need to lose a few pounds. You can calculate your own BMI easily using an online calculator, like this one. If you’re a female with a medium to small build, a healthy body fat level, and not unusually muscular, you’ll probably find yourself fitting pretty easily within the healthy range. Once you get outside of those categories, BMI gets a little trickier.

We all know that muscle weighs more than fat and BMI is a classic example of how this bears out in practice. Since bodybuilders and other athletes emphasize gaining muscle in their training, they frequently fall into an unhealthy BMI, while exhibiting a very healthy range of body fat. This is one reason that both male and female athletes benefit from prioritizing performance over a number on the scale (here’s a fun blog on why weight isn’t always the best predictor of health or performance).

This happens across the board for men, women and even children. Since men have a lower percentage of body fat than women, and since BMI doesn’t consider gender, men are even more likely to be considered overweight by the BMI calculator, especially if they work out. So where does that leave you when calculating your goal weight or when talking to your doctor at your next physical?

Basically, BMI is a good starting point for a conversation about your weight. If you know that you’re overweight but you’re also pretty fit, BMI probably isn’t going to be the best way for you to establish your goal weight. We know that for overweight individuals, losing 10 percent of their bodyweight is associated with huge improvements in health indicators, so this might be the best place for you to start if you’re looking for an achievable goal with a big pay-off for your health.

Here are other indications of healthy bodyweight:

  1. Tracking body fat through skin caliper or electrical impedance testing. This isn’t perfect in terms of accuracy, but if you control for hydration and the individual doing the testing, it’s not bad.
  2. Changes in measurements, especially in the hips/thighs (for women) and the abdominal area (for men and women).
  3. The Body Adiposity Index is one tool that’s been thrown around as an alternative to the BMI, as an easy to use indicator of obesity that is based on measurements, rather than body weight. The calculation, like this one, for that index is based on your hip measurement to height ratio and can be a better indicator of health for muscular individuals.

The final word seems to be that, whether you’re male or female, as you gain muscle the numbers on the scale and calculations, such as BMI, based on that number lose some of their usefulness as the best indication of your health. Take a look at your energy levels, your blood test results (you’re getting those taken at your physical, too, right?), how your clothes fit and how your body measurements have changed over time. The best approach uses those, in conjunction with BMI, for a conversation with your doctor about whether your health is heading in the right direction.

Does BMI leave you confused? Have you mastered it? Tell us how you track your health in the comments below.


Supplement reviews: Garcina cambogia

Losing weight is hard. It’s no wonder, then, that people are constantly searching for a new food, workout or supplement that can give some real, practical assistance when it comes to dropping a few pounds. When a supplement does show some promise, it’s not unusual for it to skyrocket in popularity, especially when it receives a celebrity endorsement.

This is exactly what happened in the case of garcina cambogia.

What Is It and What Does It Do?

Garcina cambogia, more commonly known as tamarind, is by no means some new discovery. The southeast Asian fruit has a long history of use in cooking and traditional medicine.

Specifically, though, a compound called hydroxycitric acid (HCA) that can be extracted from the rind of the tamarind has been the target of the media spotlight. Despite it’s role in traditional medicine, it was the famed Dr. Oz, who called the supplement a “magic” weight loss aid that drove up sales.

Oz and other supporters of HCA have claimed that the compound acts as an appetite suppressant and affects the way your body stores fat. According to Dr. Oz, HCA blocks the enzyme citrate lyase from turning excess carbohydrates in your diet into fat.

Despite its touted miraculous weight loss benefits, supporters of HCA are careful to note that diet and exercise are still necessary to achieve last weight loss. They also promote self-imposed portion control.

The Studies

Following its success in animal studies and test tube studies demonstrating its fat-blocking effects, HCA quickly progressed to human trials for weight loss. Unfortunately, these studies have produced mixed, and sometimes frightening, results. As is often the case when looking at contradictory studies, an analysis of all the body of research can be a powerful tool.

Helpfully, a 2010 review published in the Journal of Obesity offers such an analysis. The researchers found that, overall, there exists proof that HCA can provide a very small weight loss effect in the short term. The full weight loss effects of taking the supplement over long periods of time is unknown.

Warnings

Of greater importance than the modest weight loss benefits, though, is the significant risk associated with HCA. While tamarind has been eaten and taken medicinally for many years, ingesting a food containing a chemical occasionally is very different from taking a concentrated extract of that chemical every day. Since the full long-term effects of HCA need to be studies more fully, it’s recommended that you take this supplement with caution and only after discussing it with your doctor.

Also, due to a lack of research the recommended and safe dosage of HCA has no been established yet. Studies do suggest that the appropriate dosage depends on your age, health and any pre-existing conditions.

Severe cases of hepatoxicity, or chemically-induced liver damage, have been linked with HCA supplements. Several weight loss aids featuring the chemical have been forcefully taken off the market by the FDA due to these safety concerns and many experts point to HCA as proof that a stricter approach to supplements in general is needed.

Have you taken HCA supplements? Please share your experience in the comments.

Sources

http://www.doctoroz.com/videos/garcinia-cambogia-hca

http://www.hindawi.com/journals/jobes/2011/509038/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2668789/

http://www.webmd.com/vitamins-supplements/ingredientmono-818-GARCINIA.aspx?activeIngredientId=818&activeIngredientName=GARCINIA


Exercise and Stress Levels

Behavioral Scientists and Medical Doctors seem to disagree on many issues. However, there is one subject they are in agreement over: Exercise can help reduce stress and anxiety. According to many experts, stress is one of the major contributing factors to how one ages, and ultimately one’s lifespan. The good news is that exercise can reduce stress, elevate your mood and promote a general feeling of well being, which can help us live more productive lives and age more gracefully.

According to an article published in the February 2011 issue of Harvard Men’s Health Watch, aerobic exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol, which is often associated with an increase in belly fat. The reduction of these stress hormones is known to have positive effects on your cardiovascular system, muscular system, nervous system, as well as your brain.

Aerobic exercise also stimulates production of endorphins, the body’s natural painkillers and mood elevators. Mayo Clinic stated that physical activity serves as a form of meditation, allowing you to forget about the day’s irritations and focus only on your body’s movements. You will also get more restful sleep as a result of regular exercise.

The article goes on to say that behavioral factors also contribute to the emotional benefits of exercise. As your waistline shrinks and your strength and stamina improve, so does your self image. According to Matthew Stults-Kolehnainen, PH.D, as told to HuffPost Healthy Living, exercise promotes neurohormones like norepinephrine that are associated with improved cognitive function, elevated moods and learning. Your renewed vigor and sense of self pride will help equip you in the future to deal with stressful situations in a much more productive manner. It sort of comes full circle.

As with all exercise programs, consult your physician first. Find what form of cardio exercise works for you and begin your program. If you are just starting out remember to start slow, set realistic goals and try to change your routine as much as possible. The typical recommendation is to increase your activity level weekly by 10 percent.

Remember, positive physical and mental health are lifelong goals. Life is a marathon, not a sprint. Influence how you age by reducing your stress levels through a regular exercise routine and eating a properly balanced diet.

http://www.health.harvard.edu/newsletters/Harvard_Mens_Health_Watch http://www.huffingtonpost.com/2013/05/21/exercise-reduces-stress-levels-anxiety-cortisol_n_3307325.html http://www.mayoclinic.com/health/exercise-and-stress/SR00036


Fitness Equipment Safety Tips

Vision Fitness is a company that strives to make products that are safe to use. See below for a list of guidelines that can help you use your cardio equipment safely. Remember you can always refer to your Owner’s Manual for specifications.

Treadmills

  • Safety Key – The safety key is a red (or rarely black) magnetic piece that has a cord with a clip at the end. Make sure you are wearing the clip from the safety key anytime you use the treadmill, and have the safety key in the correct spot on the console. In case you feel light-headed, nauseous or need to stop unexpectedly, place both hands on the side arm rests to hold yourself up, place your feet onto the side rails and pull the safety key to stop the treadmill running belt immediately.
  • Space – It’s important to have enough space around the unit for use. You can check your Owner’s Manual for specifics. Generally you should leave a clear zone behind the treadmill that is at least the width of the treadmill and at least 79” long. This zone must be clear of any obstruction and provide the user a clear exit path from the machine. For ease of access, there should be a space on each side of the treadmill that is equal to 36” (915 mm) to allow a user to approach the treadmill from either side.
  • Maintenance – Another small, but ever so important, step in keeping your unit safe is following the maintenance. Refer to your Owner’s Manual for specifics, but generally it will be tightening the assembly bolts once a month, wiping the machine down after each use, waxing the treadmill deck (IF NECESSARY), and vacuuming any dust and debris out from underneath the motor cover.

Ellipticals, Bikes, & Ascent Trainers

  • Space – There should be one foot of clearance in front of the elliptical for the power cord. For ease of access, there should be space on each side of the elliptical equal to 36” (915 mm) to allow a user to approach the machine from either side.
  • Maintenance – Refer to your Owner’s Manual for specifics, but you should be tightening the assembly bolts on your machine once a month, wiping down the machine after each use, and all for elliptical only, making sure the tracks and wheels are clean and clear of debris.

Check your Owner’s Manual for specific information, but keeping safety in mind will also help your machine run longer and stronger for you.