Readers of this column have had several health-related questions for me lately. I wanted to share with all of you some of the answers I have that, in my opinion, apply to all of us.
Skipping meals
Ever think about skipping a meal as a way to lose weight? Or, did you hear that eating throughout the day boosts your metabolism? Could it be that skipping a meal actually slows your fat burning rate?
Let’s see what research says about that: 15 controlled trials found no relationship between meal frequency and fat loss in sedentary overweight adults, according to Muscle and Performance Magazine. I would advise you to maintain strict adherence to your diet plan, while also maintaining regular exercise.
Exercise reduces breast cancer risk
Daily physical activity is associated with reduced breast cancer risk, according to recent studies. Exercise plays a key role in women’s health by balancing hormones and maintaining both muscle mass and a healthy weight.
The mind/body practices, such as yoga and Qigong, are especially helpful for stress reduction. Two weekly, 90-minute sessions of Qigong can reduce fatigue and inflammation markers. Bi-weekly Qigong also improved the quality of life and mood in cancer patients, according to Amazing Wellness Magazine.
Yoga has been shown to reduce cortisol levels, increase the powerful, antioxidant-rich hormone called melatonin and boost the immune system.
Post-operative breast cancer patients use yoga to speed healing.
Include rest with exercise
High-intensity interval training bouts broken up by rest periods are more effective at burning body fat than steady-state cardio training.
For example: if your reps are in the eight to 15 range, then one to three minute rest periods may be your goal. Work on ratios to steadily bring the rest period down. I like using 10 reps that max out with a forty-five-second rest period before going on to the next set.
Recovery periods are also important forms of rest. Allow one or two days between exercise to allow the body time to renew. Working the lower body and upper body on alternating days provides time for the resting body parts to recover. The increased circulation of working out aids in recovery for the resting body part as well.
Everyone is different about how much rest they need between workouts.
Jennifer E. Closshey, Ph.D., is a doctor of integrative holistic health based out of Plant City. She teaches restorative yoga classes at the Plant City Family YMCA on Thursdays.