Aa
Improving on a sedentary lifestyle
Hi there! I don't exactly know how to start off, so I figured I'd just lay right into it. I'm a 24 year old male, about 5'8" of average body weight. I smoke and drink occasionally, and indulge in cannabis use on a bi-/tri-weekly basis. I've also very lazy for a few years, with a majority of my laziness being over the course of the last two and a half years. For about four years before that, I was frequently walking at night and during the day covering a distance of about 2 miles back and forth over the course of a few hours.
When I moved to the region of San Tan Valley, my walking diminished as there was nothing for me to walk to. No stores, no entertainment. So I stayed inside, laying in bed and watching TV. Needless to say, this made me extremely unhealthy, and also slightly mental about my own health. My heart began to feel as though it was fluttering around in my chest, my breathing became more of a voluntary pursuit as a result of increased anxiety. Recently, I've been feeling bubbling in my legs and it worried me even more so. I've been to the hospital once for my anxiety, to which the docs told me was just that: Anxiety. My GP feels it's anxiety as well, which - I believe - means I could use a change in the way I'm living. I feel I should also mention that my doctor noticed my trap muscles are extremely tight, which is accurate considering that I slouch often.
My problem, though, is that I don't know where my limits lie. And I also don't have the capability to go to a gym, or walk around. I was recently almost mugged, making my walks about town less of an option.
My question, I suppose, is how does one begin an active, proper lifestyle after being sedentary for so long, without a significant cost to my health and wallet? I'd like to know if there are things I can do in-home and on my own time, while maintaining a level of safety as to not over-exert myself. Any guidance at all would be most appreciated.
If I haven't clarified anything, please feel free to ask!
When I moved to the region of San Tan Valley, my walking diminished as there was nothing for me to walk to. No stores, no entertainment. So I stayed inside, laying in bed and watching TV. Needless to say, this made me extremely unhealthy, and also slightly mental about my own health. My heart began to feel as though it was fluttering around in my chest, my breathing became more of a voluntary pursuit as a result of increased anxiety. Recently, I've been feeling bubbling in my legs and it worried me even more so. I've been to the hospital once for my anxiety, to which the docs told me was just that: Anxiety. My GP feels it's anxiety as well, which - I believe - means I could use a change in the way I'm living. I feel I should also mention that my doctor noticed my trap muscles are extremely tight, which is accurate considering that I slouch often.
My problem, though, is that I don't know where my limits lie. And I also don't have the capability to go to a gym, or walk around. I was recently almost mugged, making my walks about town less of an option.
My question, I suppose, is how does one begin an active, proper lifestyle after being sedentary for so long, without a significant cost to my health and wallet? I'd like to know if there are things I can do in-home and on my own time, while maintaining a level of safety as to not over-exert myself. Any guidance at all would be most appreciated.
If I haven't clarified anything, please feel free to ask!
PART 2
Set a realistic goal for getting in shape. Write your goal down and keep track of your progress to stay motivated. Eating healthier foods while also exercising for 20 to 30 minutes a day. As you get accustomed to eating better and engaging in daily exercise, you can create more challenging goals based on your improved fitness level.
Go for a 30-minute walk everyday or jog in place. Start your active lifestyle with gradual exercise. Take a walk or jog in your home for 30 minutes three times a week, adding another day of walking or jogging each week until you are walking or jogging five to six days a week.
You also should be doing strength training see if you could find a garage sale that has weights for sale.
Check with your doctor first.
Set a realistic goal for getting in shape. Write your goal down and keep track of your progress to stay motivated. Eating healthier foods while also exercising for 20 to 30 minutes a day. As you get accustomed to eating better and engaging in daily exercise, you can create more challenging goals based on your improved fitness level.
Go for a 30-minute walk everyday or jog in place. Start your active lifestyle with gradual exercise. Take a walk or jog in your home for 30 minutes three times a week, adding another day of walking or jogging each week until you are walking or jogging five to six days a week.
You also should be doing strength training see if you could find a garage sale that has weights for sale.
Check with your doctor first.
PART 1
The initial symptoms of anxiety include worry, fear and irritability. Such symptoms make it difficult to concentrate because your mind is preoccupied with the anxiety trigger and how you will deal with it. Your body will prepare itself for a potentially threatening situation by speeding up your breathing and heart rate, and upsetting your stomach. These symptoms will go away once you deal with the challenge, unless you have an anxiety disorder that causes the symptoms to continue.
Evidence shows that monosodium glutamate (MSG) and other excitotoxins in foods and beverages can induce a panic disorder in experimental animals a reaction that exactly resembles what we are seeing in humans.
low magnesium can dramatically magnify this effect. Studies have shown that the vast majority of Americans are deficient in magnesium, both because of dietary deficiencies and because they drink too many carbonated soft drinks, among other causes. Also, a number of prescription medications deplete magnesium.
the recent finding that the drug Ritalin can dramatically increase free radical levels in the brain something common to all stress-related disorders.
Most important is to avoid excitotoxins in your food. These include MSG, aspartame, hydrolyzed proteins, vegetable protein, isolated protein, soy products (including soy protein isolates, soy protein and soy milk), natural flavoring, sodium or calcium caseinate and others. All of these food
additives worsen brain excitation and have been shown to specifically target the amygdala nucleus a set of neurons in the brain’s temporal lobe. They are key to the processing of emotions.
Increase your vegetable intake to at least 5 servings a day. Many of the flavonoids in vegetables have been shown to reduce anxiety especially hesperidin, quercetin and curcumin. All three are available as supplements. The dose is 250 mg. of each three times a day. Quercetin comes in a
water-soluble form. Otherwise it must be dissolved in either fish oil or extra-virgin olive oil.
Reduce your intake of fats especially saturated fats and omega-6 fats (vegetable oils, such as corn, safflower, peanut, sunflower,
soybean and canola oils). Studies have shown that animals on high-fat diets release more cortisol and take longer to recover from stress than those on low-fat diets.
Magnesium is the body’s natural calmative agent. It reduces excitotoxicity and when taken at bedtime, it aids sleep. It also reduces the immune
over-reactivity seen with anxiety disorders.
White tea contains a flavonoid called epigallocatechin gallate. This flavonoid has been shown to calm the brain and reduce anxiety. It works by activating the organ’s most protective system against anxiety the gammaaminobutyric acid (GABA) receptor. This aids sleep as well. White tea has a higher level of this flavonoid and much less fluoride than green tea.
The herb valerian has been shown to activate the same calming brain
GABA receptor. It has been used to induce sleep but also calms anxiety during the day. It should not be mixed with medications that act as sedatives or tranquilizers.
Relora, is a blend of two extracts Phellodendron amurense and Magnolia officinalis. In a number of tests, Relora has been shown to reduce excess
cortisol levels associated with stress while improving mood and reducing stress. It acts via the brain’s GABA and serotonin systems, which are both
important in controlling anxiety.
NO caffeine!!
It is important to understand that your diet should supply you with all the antioxidants and building material for antioxidant enzymes. If you're not
getting those, then add some supplements.
Most important are: Vitamin C (as magnesium or calcium
ascorbate): The dose is 500 to 1000 mg. three times a day between meals.
Vitamin E (natural form-Unique E is the purist form): 400 to 800 IU a day
Multivitamin/mineral without iron.
Riboflavin 500 mg. a day for those age 50 and over: This increases brain cell function and reduces free radical formation. It also blocks excitotoxicity.
Curcumin 250 mg. twice to three times a day: Curcumin is being shown to be one of the most powerful brain protectants known. A study in the journal Experimental Neurology found that curcumin dramatically improved synaptic plasticity (brain healing), mental ability (cognition) and reduced free radicals and lipid peroxidation in animals with severe brain injury. Mix the curcumin with a half of a tablespoon of fish oil.
Quercetin (250 mg.) twice to three times a day: Also a powerful anti-inflammatory and antioxidant for the brain. Mix with the fish oil and curcumin.
Fish oil: One of the better brands is Norwegian fish oil liquid It has been
shown to specifically reduce brain inflammation and improve healing within the organ. The dose is 2 to 4 grams a day. Keep the oil refrigerated.
Relora: As stated above, this reduces cortisol elevation caused by stress. The usual dose is 3 capsules a day with or between meals.
Regular, moderate exercise is important: Studies show that it strengthens the antioxidant systems and releases endorphins (a morphine-like compound) from the brain, which calms the mood and reduces depression. Also, exercising in the late evening can cause insomnia.
The initial symptoms of anxiety include worry, fear and irritability. Such symptoms make it difficult to concentrate because your mind is preoccupied with the anxiety trigger and how you will deal with it. Your body will prepare itself for a potentially threatening situation by speeding up your breathing and heart rate, and upsetting your stomach. These symptoms will go away once you deal with the challenge, unless you have an anxiety disorder that causes the symptoms to continue.
Evidence shows that monosodium glutamate (MSG) and other excitotoxins in foods and beverages can induce a panic disorder in experimental animals a reaction that exactly resembles what we are seeing in humans.
low magnesium can dramatically magnify this effect. Studies have shown that the vast majority of Americans are deficient in magnesium, both because of dietary deficiencies and because they drink too many carbonated soft drinks, among other causes. Also, a number of prescription medications deplete magnesium.
the recent finding that the drug Ritalin can dramatically increase free radical levels in the brain something common to all stress-related disorders.
Most important is to avoid excitotoxins in your food. These include MSG, aspartame, hydrolyzed proteins, vegetable protein, isolated protein, soy products (including soy protein isolates, soy protein and soy milk), natural flavoring, sodium or calcium caseinate and others. All of these food
additives worsen brain excitation and have been shown to specifically target the amygdala nucleus a set of neurons in the brain’s temporal lobe. They are key to the processing of emotions.
Increase your vegetable intake to at least 5 servings a day. Many of the flavonoids in vegetables have been shown to reduce anxiety especially hesperidin, quercetin and curcumin. All three are available as supplements. The dose is 250 mg. of each three times a day. Quercetin comes in a
water-soluble form. Otherwise it must be dissolved in either fish oil or extra-virgin olive oil.
Reduce your intake of fats especially saturated fats and omega-6 fats (vegetable oils, such as corn, safflower, peanut, sunflower,
soybean and canola oils). Studies have shown that animals on high-fat diets release more cortisol and take longer to recover from stress than those on low-fat diets.
Magnesium is the body’s natural calmative agent. It reduces excitotoxicity and when taken at bedtime, it aids sleep. It also reduces the immune
over-reactivity seen with anxiety disorders.
White tea contains a flavonoid called epigallocatechin gallate. This flavonoid has been shown to calm the brain and reduce anxiety. It works by activating the organ’s most protective system against anxiety the gammaaminobutyric acid (GABA) receptor. This aids sleep as well. White tea has a higher level of this flavonoid and much less fluoride than green tea.
The herb valerian has been shown to activate the same calming brain
GABA receptor. It has been used to induce sleep but also calms anxiety during the day. It should not be mixed with medications that act as sedatives or tranquilizers.
Relora, is a blend of two extracts Phellodendron amurense and Magnolia officinalis. In a number of tests, Relora has been shown to reduce excess
cortisol levels associated with stress while improving mood and reducing stress. It acts via the brain’s GABA and serotonin systems, which are both
important in controlling anxiety.
NO caffeine!!
It is important to understand that your diet should supply you with all the antioxidants and building material for antioxidant enzymes. If you're not
getting those, then add some supplements.
Most important are: Vitamin C (as magnesium or calcium
ascorbate): The dose is 500 to 1000 mg. three times a day between meals.
Vitamin E (natural form-Unique E is the purist form): 400 to 800 IU a day
Multivitamin/mineral without iron.
Riboflavin 500 mg. a day for those age 50 and over: This increases brain cell function and reduces free radical formation. It also blocks excitotoxicity.
Curcumin 250 mg. twice to three times a day: Curcumin is being shown to be one of the most powerful brain protectants known. A study in the journal Experimental Neurology found that curcumin dramatically improved synaptic plasticity (brain healing), mental ability (cognition) and reduced free radicals and lipid peroxidation in animals with severe brain injury. Mix the curcumin with a half of a tablespoon of fish oil.
Quercetin (250 mg.) twice to three times a day: Also a powerful anti-inflammatory and antioxidant for the brain. Mix with the fish oil and curcumin.
Fish oil: One of the better brands is Norwegian fish oil liquid It has been
shown to specifically reduce brain inflammation and improve healing within the organ. The dose is 2 to 4 grams a day. Keep the oil refrigerated.
Relora: As stated above, this reduces cortisol elevation caused by stress. The usual dose is 3 capsules a day with or between meals.
Regular, moderate exercise is important: Studies show that it strengthens the antioxidant systems and releases endorphins (a morphine-like compound) from the brain, which calms the mood and reduces depression. Also, exercising in the late evening can cause insomnia.
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