Mental Health

Exercises and Workouts - Three Ways Exercise Benefits Your Mental Health

Exercises and Workouts - Three Ways Exercise Benefits Your Mental Health
By Beverleigh H Piepers

If you are planning on becoming healthier and improve your overall well-being, it should come as no surprise to know exercise is one of the most critical factors for your success.

However, what many people do not realize is exercise also boosts brain health. It is going to do so much more for you than help ensure you can keep your weight in a healthy range and protect your heart. It will also keep your mind sound as well.

So, how can exercise improve your psychological well-being? Let us look at some of the ways it helps you achieve this...

1. Reduced Stress. Like many other risk factors that may contribute to Type 2 diabetes or heart disease, we are now exposed to far more stressors than earlier generations have been. Stress is naturally something that can get you down, leading to burnout, feelings of depression, and anxiety. If not controlled, it could also lead to weight gain because you are not keeping your cortisol levels in check which can promote fat storage around the abdominal region.

Lowering your stress level is easy when you exercise. You will get the release of positive "feel-good" endorphins, which will help give you a boost and ensure you are feeling calmer and more in control of your situation.

2. Greater Self-Confidence. When you exercise regularly, you can also notice improvements in your self-confidence levels as well. You will see what you can achieve with a little time and effort, and this can help you move one step forward on your pathway to success. When you are gaining confidence in your abilities to exercise, you will also gain confidence in other areas of your life. To achieve this, it is vital to employ an exercise program that helps ensure you are progressively challenging your body so you can see continual improvement taking place as well.

3. Improved Memory. Exercise will also help to boost your mental health and enhance your memory abilities: this is one factor many people do not realize. When you exercise, your hippocampus begins to grow, and this is the area associated with improved memory.

If you are finding yourself a little forgetful lately, adding a little more exercise to your plan may be just the thing you need to resolve this.

Hopefully, now you can see how many benefits exercise will bring to the table. It 's well worth putting some extra time and attention to carving out a spot for training in your week. Your health depends on it.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Exercises-and-Workouts---Three-Ways-Exercise-Benefits-Your-Mental-Health&id=10080043


Cycling 101: How to Conquer That Fear

Cycling 101: How to Conquer That Fear
By Joan Bishop Denizot

It seems that the advances in science and technology have made life easy for people: transportation that takes us wherever we want to go, machines, appliances, and gadgets that make work easy. Particularly, with the coming of the internet, almost everything can be done online: read, study, online banking, and even shopping. The easiness of life however, has made more people live a sedentary lifestyle.

Living a sedentary lifestyle create health problems for people such as obesity, cardio respiratory diseases, stress, and diabetes among others. Realizing the need for a more active lifestyle, more people are now getting into health and fitness programs to improve their health conditions and to keep themselves fit.

People who exercise regularly attest that they function much better at work. They are often found to have a better disposition in life. Perhaps it is because of the fact that when people exercise, they do not only sweat off all the toxins and burn all those calories in their body, but they also release all the stresses they experience at home, school, or at work. Through a good cardiovascular workout, the force of oxygen in the brain somehow clears the head, improves blood circulation and thus releasing a lot of those tension in the muscles. One good cardiovascular exercise that you might want to try is outdoor cycling or bike riding.

Cycling is a low impact exercise that does not strain or puts too much pressure on the joints unlike in running, walking, and weight training. This means that with cycling, you can have a longer exercise time which translates to more calories burned than with running or jogging.

However, some people are afraid to try out cycling as exercise. Among their fears include:

� There might not be a bike that can hold me.

� I might look awkward since I am not good in riding a bike.

� I am scared getting on the road.

These issues are not real problems, really. There are bicycles for big riders and bike shops can help you with the bicycle that fits you. When afraid of looking awkward or falling, you can practice riding your bike right within your yard till you get the confidence to ride farther from your house. You may practice at your nearby park where there is less traffic. As you keep on practicing you will find yourself being more confident to ride your bicycle. What's fun is, you can ride along with your friends and family

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?Cycling-101:-How-to-Conquer-That-Fear&id=9580227


How to Cycle Safely on a Busy Road

How to Cycle Safely on a Busy Road
By Joan Bishop Denizot

The road to fitness is from the road itself.

Bicycling or bike-riding is steadily increasing in popularity as a mode of transportation when going to school, office or work and as a means of recreation. It also opened for many opportunities for sports enthusiasts to showcase their strength and stamina in cycling competitions or bike races.

Many of the conducted studies on the benefits of cycling show that a regular routine of riding the bicycle helps reduce various health risks and problems due to our unhealthy lifestyle. First, it reduces our risk from cardiovascular diseases that include hypertension and heart attack among others. Second, it decreases the feeling of anxiety and depression that could be fatal if unattended. Lastly, it is also one of the important alternatives to lose weight. It burns our excess fats accumulated in our bodies then turns these heavy baggage to become muscles. In losing weight, it would be beneficial if the exercise is accompanied with a healthy diet like eating organic and nutritious food. It would help plenty! But how to cycle safely on a busy road? Here are some friendly suggestions for your own safety.

Keep on track. There is nothing to worry about if we follow traffic rules and regulations. Staying on a particular bicycle lane secures safety from accidents or among other incidents that might happen. Focus and spread your eyes at some of the debris, humps, parked cars and among others.

Give a hint. The importance of signals while cycling reduces incidents including crashes, bumping, and other accidents. With the proper and right hand signals, it is also advisable to wear vibrant colors to maintain visibility.

Make the best out of it. Of course, it will never be complete if you don't combine your journey with fun and enjoyment. Feel the wind and be mesmerized with the beauty of nature. There is no room for pains and aches unless we think that fitness with joy ride are best partners to be successful.

Cycling has run through many miles and it has already helped many people from various race, culture, size and shape. It has changed the way we perceive on managing our life to make it better every day. Therefore, it is not too late to include cycling as one of your daily routines. One pedal at a time and the finish line of the road to fitness is just right ahead.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes company for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?How-to-Cycle-Safely-on-a-Busy-Road&id=9637323


Healthy Living - Are You Obsessed With Your Health?

Healthy Living - Are You Obsessed With Your Health?
By Beverleigh H Piepers

When it comes to health, most of us are merely trying to do the very best we can. We take note of how we are currently feeling and are striving to one-up how we feel as time goes on. We exercise, make changes to our diet plan, and look after our sleep needs. So, one should think we are on track to optimal success.

However, could you be too concerned about your health? For some people, this is a genuine concern: call it health OCD if you want, or call it anxiety. If you spend too much time looking at and researching your state of health and how you should feel, you may have a problem on your hands as incidents of acute stress affects your body and in a measurable way...

1. How To Spot Trouble. First, let us talk about how to spot trouble when it may be starting. The thing about being overly health conscious is usually you do not even realize you have a problem until it is too late and you have a full-blown anxiety disorder.

Some of the signs you may be becoming obsessed with your health include...

  • you are always feeling stressed about your health and wondering why you are not feeling better.
  • you visit the doctor complaining of symptoms that fail to exist.
  • people around you often tell you not to worry so much.
  • when the doctor advises you there is no health issue, it does not ease your anxiety.
  • when you hear of a disorder in someone else, you begin researching it and may eventually come to believe you have it as well.
  • you have trouble resting easy after tests have been taken, and you cannot focus on your usual life until you know the results.

If you are experiencing even a few of these symptoms, this is not something to take lightly.

2. What To Do About Your Anxiety. What do you do if you do spot yourself in some of the above points?

  • first, talk to a friend. Ask them if they have noticed you becoming overly concerned with having different diseases. If they have, then there could be an issue at hand.
  • next, consider consulting a psychological counselor. Talk to someone trained in dealing with this type of problem. You may need professional help to get past it.
  • finally, practice stress controlling tactics. Stress-busting techniques often work for combating anxiety too, so the two can go hand in hand. The selection of methods to relieve pressure is somewhat personal.

Common health concerns when you are genuinely ill is nothing to stress over as there is a built-in level of stress when recovering from an illness. It is when you become consumed with negative thoughts about your health you could find you have a significant problem.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Healthy-Living---Are-You-Obsessed-With-Your-Health?&id=10034954


6 Benefits of Cycling You Didn't Know

 

6 Benefits of Cycling You Didn't Know
By Thom G Watson

More than half of the population in the world is so much into the corporate life that people forget to take care of themselves. It isn't their fault, but the responsibilities that drive them to that extent. Many suffer from various kind of health issues like depression, weight loss or gain, blood pressure and much more. People take appointments from top psychiatrists to check what's wrong with their schedule because everyone has to get going with it.

It's just the lack of physical exercises and fresh oxygen that an individual fails to adapt. Late night office, sleeping till nine or 10, incorrect breakfast timings are all the catalysts to unhealthy conditions leading to problems like depression, weight loss or gain, etc. To prevent such things, it is mandatory to get involved in physical exercises like cycling. The respective sport helps to maintain good health in an efficient way. Below mentioned are some of the perks that pedaling provides. Read on to know more.

It strengthens the Muscles - This activity involves the calf and thigh muscles which help in strengthening them. The core muscles are also benefited over here. It helps in toning the abs while also toughening up the arms.

Improves the cardiovascular system - The sport boosts the heart rate while giving a good cardio workout. People who are prone to cardiovascular diseases like stroke, high blood pressure, and heart attack can be highly benefited by the respective sport. It stimulates and improves the heart, lungs, and blood circulation while reducing the risk of the above-mentioned problems. It helps in strengthening the heart muscles while reducing the blood fat levels. A Danish study conducted over 14 years ago with 30,000 people aged 20 to 93 years found that regular cycling protected them from heart diseases.

Helps to control diabetes - Diabetes is one of the common reasons for heart attacks, kidney failures, and many other disorders. Pedaling helps in controlling diabetes as it converts the glucose in the body to useful energy. A research in Finland proved that individuals who did this exercises for more than 30 minutes per day had a 40 percent lower risk of developing diabetes.

Helps reducing the stress - Mental conditions like depression, stress, and anxiety levels can be reduced by the above activity practiced regularly. It keeps the stress levels in control which will help to keep the negative energy far from the focus.

It helps in weight loss - This physical exercise is a complete calorie-burner! Even one hour of cycling thrice a week will have help in shedding the extra flab and kilos in no time. The more you sweat, the more benefits you'll get. However, it is important to don the right style of men's underwear as sweating in crotch area can result in chafing which makes the wearer uncomfortable during the sport.

Protect from Arthritis - Arthritis is one of the terrible pains that a person can suffer from. Many doctors suggest bike riding as it reduces the arthritis pain. It helps the joints and muscles to get stronger with the workouts. This also keeps the person fitter, as it motivates you to perform better.

Above are some of the perks of this physical activity that might help you.

In a nutshell, It can be seen that paddling protects an individual from serious diseases such as stroke, heart attack, depression, diabetes, obesity, and arthritis. Bike riding is a healthy habit that is applicable for all ages. It is easy to fit the exercise into the daily routine by riding to the shops, park, school,work or the other places.

It is important to don a breathable garments including the underwear. Men's jockstraps are crafted to provide the support and comfort down there during the sports activities. Some might also feel uncomfortable due to the minimum coverage that the attire provides. In such cases, the men's sports trunk can be a good option.The outfit provides the needed support while the fabric helps to fan away the sweat.

Article Source: http://EzineArticles.com/expert/Thom_G_Watson/2188037
http://EzineArticles.com/?6-Benefits-of-Cycling-You-Didnt-Know&id=9745167


Type 2 Diabetes - Is Diabetes in the Mother Linked to ADHD in Their Children?

Type 2 Diabetes - Is Diabetes in the Mother Linked to ADHD in Their Children?
By Beverleigh H Piepers

A study reported on in October of 2018 in the journal Diabetic Care has linked Type 1 and 2 diabetes along with Gestational or pregnancy-related diabetes in mothers, with attention deficit hyperactivity disorder (ADHD) in their children. Researchers at Kaiser Permanente Southern California in Pasadena, United States, and the University of Southern California in Los Angeles, United States, found the risk of ADHD to be higher in children whose mothers were treated for diabetes during their pregnancy than in children whose mothers had a healthy pregnancy.

The records of a total of 333,182 infants were reviewed from the time the children were four years of age. Over the following five years 17,415 of the children, or 5.2 percent, were diagnosed with ADHD...

  • children of mothers diagnosed with Gestational diabetes and treated with anti-diabetes medications were 57 percent more likely to be diagnosed with ADHD than children from non-diabetic mothers.
  • the children of mothers who were medically treated for Type 1 diabetes had a 43 percent higher risk for developing ADHD, and those
  • children whose mothers needed medication for Type 2 diabetes during their pregnancy had a 26 percent higher risk of developing the condition.

The investigators concluded severe diabetes in pregnant women raised the risk of ADHD in their children.

Earlier studies have found similar results. In September of 2018, the journal Pediatrics reported on a study in which obesity and diabetes in the mother increased their children's risk for not only ADHD but several other disorders...

  • autism spectrum disorder,
  • conduct disorder, and
  • mixed emotional and conduct disorder.

Another article published during the same month, in the Journal of Childhood Psychology and Psychiatry, linked the mother's diet during pregnancy, an essential factor related with Gestational diabetes and blood sugar levels, with ADHD at ages 3 to 8 years.

Researchers at the University of Bordeaux in Bordeaux, France, and several other research facilities in France and Singapore looked at 1,242 mothers and their children. The children of the mothers who ate foods considered unhealthy or Western had more than a 60 percent higher risk for developing ADHD than children whose mothers reported eating healthful foods.

Eating a diet rich in fruits, vegetables, nuts, seeds, and whole grains and low in highly processed foods, meat, and dairy products, is helpful for preventing or controlling both Type 2 diabetes and Gestational diabetes. It could likely help avoid problems for the children of diabetic mothers as well.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to https://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: https://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
https://EzineArticles.com/?Type-2-Diabetes---Is-Diabetes-in-the-Mother-Linked-to-ADHD-in-Their-Children?&id=10032932


10 Reasons To Lose Weight And Gain Muscle Now

10 Reasons To Lose Weight And Gain Muscle Now by Arthur W. Weiss

If this article caught your attention, it probably means you are ready to admit to yourself that that extra weight you've been carrying around is starting to bother you. That's great! If you feel that way, this is the perfect time to finally go ahead and do something about it. Before you start getting all depressed about going on impossible diets and painful exercise routines, let me tell you: it's not as hard as you may think. The only real obligation you'll have is to commit to a new start, a new lifestyle with healthier habits.

Don't believe anyone that tries to convince you that you can lose weight and gain muscle with any kind fast methods or miracle pills. That's a complete lie and even a danger to your physical integrity. This is a gradual process of reeducating yourself and your body, by eating right and increasing activity. The basic formula for losing weight is actually pretty simple: Eat less, burn more fat.

This doesn't mean you have to starve yourself. If your body goes into starvation mode, it will preserve the fat -its emergency storage, and eat away the muscle. You'll need a solid nutrition and exercise plan and a strong focus on your goals. You can rely on your personal physician to help you with this or can you can also investigate on your own. The important thing is that you make the decision to go forward and to stick with it. If you have a moment of weakness, don't worry too much about it, just go back on track.

Here are 10 reasons why you should consider changing your life for the better, losing weight and gaining a thinner, more muscular body:

Health - losing body fat will decrease the risk of developing heart disease, high blood pressure, sleep apnea, joint problems, diabetes and many more problems. Your body is your vessel in this world and if you keep in good working condition, you'll have less limitations and more life to enjoy;

Energy - Lighter meals and exercise will give you so much more energy and agility that you won't even recognize yourself on your daily routine. Everything will get done more easily with time to spare;

Good mood - besides improving your physical fitness, exercising decreases the stress hormones and increases the release of endorphins in the brain - the natural anti-depressants produced by the body ;

Organized life - planning meals and times to work out, will also permit you to get your life more organized. If it helps, you can also keep a diary of your activities so that you can analyze your progress every week ;
Focus - Maintaining focus on your goals and new habits is essential to succeed - in this plan and in other areas of your life;

Personal appearance - You won't dread looking in the mirror anymore. You know you'll begin to see the results of your hard work in no time;

The opposite sex - Yes, your personality will always be more important than your looks, but you'll definitely get more attention from the ladies with your new and improved self;

Self Esteem - Once you realize that, in spite all your doubts, you are achieving results, you will improve the way you see yourself;

Pride - You'll be proud of your achievements and your self confidence will rise ;

Admiration and respect - People will acknowledge your efforts and respect you more. Some of them will even ask you for advice on how to do the same.

Are you inspired yet? Go ahead, put it on paper and sign it. Hang it on the wall and read it as many times has you need. Visualize the new you. Imagine yourself doing things you can't do right now, because you're overweight. Go for it and don't look back.

I was once a seriously skinny guy until I learned a no nonsense muscle building method which changed my life.

Read more about how to build muscle.

Article Source: https://www.articlesphere.com/Article/10-Reasons-To-Lose-Weight-And-Gain-Muscle-Now/261375


How To Get Those Six Pack Abs

How To Get Those Six Pack Abs  by John Campbell

Everyone wants to have those sleek, sexy, six pack abs. Rock hard, rippling abdominal muscles are the best way to communicate to others that you are fit, healthy and on top of your game. The key to getting those six pack abs is through rigorous training and eating healthy.

You can do crunches and sit ups until you are blue in the face, but if you don't eat right and watch your weight, you will never have six pack abs. You have to lower your overall body mass if you want the muscles to show through. Chances are you already have a lot more definition than you know, you just can't see it through the layers of fat that rest on top of them. So start with cutting calories and eating a healthier diet. Focus on foods that are high in protein (this is necessary in order to build new muscle) and low in fats. Lean meats are especially important.

The exercises that you do when you are trying to get definition in any muscle group are the most important thing you can do, second only to your diet. Try doing full body lifts like barbell squats and deadlifts. The reason that these work for stomach definition is because you are engaging your entire core when you do them. You have to tense all of the muscles in your abdomen, back and upper leg regions in order to get enough strength to lift the weights.

Start training your abdominal muscles by doing crunches, reverse crunches and hanging leg raises about 3 to 4 days per week. You can see demonstrations of these exercises online if you search for them in the search engines. Proper technique is important if you want toned and defined muscles so make sure that you are doing them properly.

When you are doing abdominal muscle exercises, make sure you are maintaining proper form. Keep your body in a straight line, knees hip width apart and focus on breathing in and out in a rhythmic pattern.

The muscles on the front of your stomach are not the only ones that need attention if you are going to have defined, six pack abs. Your obliques, which are the muscles that run up and down the side of your trunk also need to get a hefty work out. You can do this by performing side bends and oblique crunches. Oblique crunches are best performed on an exercise ball. If you don't have one of these at home, consider purchasing one. It will be well worth the investment in order to get the look you are after.

Cardiovascular exercise is also important for losing the weight in order to see the definition in your abs. Make sure that you are getting this exercise at least 2 days per week. Go for a run or do aerobics to get your heart rate up and keep it going for thirty minutes or more.

Anyone can have six pack abs if you are dedicated to it and train your body properly. If you follow the advice here, you'll be well on your way to the sexy body you are dreaming of.

Learn the essentials of effective, time saving muscle building in my free report here: Muscle Building Action Plan. You are invited to visit Bodybuilding Success Guide. Our mission is to provide useful pearls of wisdom for the enhancement of family life,health and strenght and the elimination of debt. We have e-books, books, articles many of which are FREE.

Article Source: http://www.articlesphere.com/Article/How-To-Get-Those-Six-Pack-Abs/209212


The Benefits Of Regular Jogging

The Benefits Of Regular JoggingThe Benefits Of Regular Jogging by by Dennis Clay

Jogging is good for your overall health due to several reasons. It provides your body with a good cardiovascular workout while strengthening and toning your muscles at the same time. Jogging on a regular basis generally puts you in better overall physical condition and provides several benefits for your mental and emotional health as well.

Many people are concerned about the possibility that regular jogging may cause some damage to their joints, especially the knees, ankles, and hips. If this is a concern of yours as well, you can rest assured that the risks posed by regular jogging are minimal, especially if you approach the exercise sensibly and use jogging shoes of good quality. Furthermore, the benefits that you get from jogging certainly outweigh the risks.

As a matter of fact, jogging has been proven to strengthen the muscles in your legs, hips, and back. It also helps increase your bone density. If you notice, runners generally have very strong legs, even if they appear too thin. Their lean appearance is due to the fact that running and jogging do not produce bulky muscles like other workouts do.

Another benefit that you get out of regular jogging is weight loss. This form of exercise helps you burn fat and calories, while increasing your metabolism. This means that when you jog regularly, you will be losing more calories than you consume, thereby shedding that unwanted excess weight. This may be the solution that will finally help you get rid of that stubborn belly fat you have long wanted to burn off.

If you are currently suffering from poor appetite then jogging is also advisable for you. Just like any other form of exercise, jogging increases your body's need to refuel. Therefore, the longer you run, the more your body will require food for refueling. The irony with regular exercise is that you may actually be eating more while losing weight. Jogging can also relieve you of digestive problems, which you may have developed while leading a sedentary lifestyle. Regular exercise speeds up the digestive process and helps make it run smoothly.

Because it provides your body with a good cardiovascular workout, jogging also effectively strengthens your heart. It improves blood circulation as well as the overall condition of your respiratory system. Jogging may also counteract depression, primarily because it helps you sleep better and become more active during the day. A good quantity and quality of sleep is essential for both your physical and mental well-being, and being more active can help open up more opportunities for personal and professional growth.

When done properly, jogging can make you feel less tired after finishing a session than before you started. It is a great way to get away from your usual environment for a short while and is a lot more pleasurable than spending hours at the gym. Just remember that jogging is supposed to give you both physical and mental pleasure, so don't overdo it! Turn it into a refreshing activity rather than an exhausting workout.

Please visit if you would like to read more great writing. Currently, featured articles are about jogging, jogging accessories, and much more.

Article Source: http://www.articlesphere.com/Article/The-Benefits-Of-Regular-Jogging/236159


Are You Fat on the Inside?

Are You Fat on the Inside?Are You Fat on the Inside? by by Sandra Prior

Crash dieters may be storing high levels of internal fat around vital organs. It�s a health risk, but there�s a solution.

Looking slim makes you feel good but it doesn�t mean you�re healthy. Skinny women, particularly those who have yo-yo dieted and don�t exercise, may actually have unhealthy levels of fat on the inside.

Using magnetic resonance imaging (MRI) scans, doctors have found dangerous internal fat in slim people, wrapped around the heart, liver, kidney and pancreas, and streaked through underused muscles. Fit but overweight people with high body mass index (BMI) might actually have less dangerous internal fat than their skinny counterparts. These thin-obese or thin-on-the-outside-fat-on-the-inside (TOFIs) can�t see their fat � they usually don�t know they have any. And even their tiny kilojoule intake is testament to the fact that dieting alone won�t shift it.

Crash and Burn

All these people walking around thinking they�re thin and healthy might be wrong. 40% of women have high levels of internal fat. Excess internal fat can lead to coronary heart disease, high blood pressure, type 2 diabetes, and many cancers � including breast and colon cancer.

Stored for a Reason

A woman who crash diets is more at risk, because she can end up with more internal fat than someone whose weight doesn�t fluctuate. Only a small amount of fat is lost from internal stores when you diet. But when you put the fat back on, it�s deposited in the abdominal area first. Starving your body can also eat into muscle, and, once you put the fat back on, the body doesn�t replace that muscle but stores surplus kilojoules as fat � unless you exercise.

For women there are two particularly dangerous times for loading on the internal fat; when they yo-yo diet in their teens, 20�s and early 30�s, and post-menopause, when oestrogen levels drop and fat is deposited internally and abdominally. The biggest risk factor seems to be lack of exercise � an apple shaped body is more dangerous than a pear shaped one.

Other Causes

Other lifestyle factors play a part, particularly smoking and alcohol, which lay down fat in the abdominal region. That may be why, as many women have drunk more over the past 50 years, our average waist size has increased by 15cm, compared with an increase of 4cm around the hips and bust. The kind of fat we eat is important, too; two people of the same weight and height can have vastly different levels of visceral fat because one eats high fat processed foods, while the other eats healthier unsaturated fats. Long term stress also plays a part, triggering high levels of cortisol, a hormone that seems to promote fat storage in the abdominal region. All these factors show that almost anyone can be a TOFI. Even those with a healthy BMI can have large quantities of internal fat.

Good Fat

But fat is not all that bad. Fat produces chemicals, hormones and proteins, and affects every single aspect of the body and brain, two thirds which is made up of fat. This includes fertility, mood changes, our ability to think clearly and our immune response, which is why being too thin might actually make you less sharp, as well as unhappy and unhealthy.

Visceral fat is different from the dimpled, subcutaneous fat that lies beneath the skin, called cellulite. All fat is metabolically active, full of blood vessels and secreting hormones and proteins, which form part of the body�s metabolism. But visceral fat is more active than external fat and more dangerous to your health, because of its position in the body. Internal fat seems to affect glucose levels � and that has major health implications, triggering type 2 diabetes and other chronic health problems.

The Big Shift

Thin or overweight, once you�ve got internal fat, is it possible to lose or shift it to a less dangerous site? Yes, with regular exercise. Thirty minutes of daily aerobic exercise is a good start, then build up gradually. The more active you can be each day, the better.

Experts say that combining a healthy diet with increased exercise is the best way to lose or keep off internal fat.

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.

Article Source: http://www.articlesphere.com/Article/Are-You-Fat-on-the-Inside-/154816