Depression and anxiety: Exercise eases symptoms

 

Depression symptoms often improve with exercise. Here are some realistic tips to help you get started and stay motivated By Mayo Clinic Staff When you have anxiety or depression, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference. Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood. The links between anxiety, depression and exercise aren't entirely clear — but working out and other forms of physical activity can definitely ease symptoms of anxiety or depression and make you feel better. Exercise may also help keep anxiety and depression from coming back once you're feeling better. How does exercise help depression and anxiety? Regular exercise probably helps ease depression in a number of ways, which may include: Releasing feel-good brain chemicals that may ease depression (neurotransmitters, endorphins and endocannabinoids) Reducing immune system chemicals that can worsen depression Increasing body temperature, which may have calming effects Regular exercise has many psychological and emotional benefits, too. It can help you: Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance. Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression. Get more social interaction. Exercise and physical activity may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood. Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms. Is a structured exercise program the only option? Some research shows that physical activity such as regular walking — not just formal exercise programs — may help improve mood. Physical activity and exercise are not the same thing, but both are beneficial to your health. Physical activity is any activity that contracts muscles and expends energy and can include work or household or leisure activities. Exercise is a planned, structured and repetitive body movement done to improve or maintain physical fitness. The word "exercise" may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better. Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can physical activity such as gardening, washing your car, walking around the block or engaging in other less intense activities. Any physical activity that gets you off the couch and moving can help improve your mood. You don't have to do all your exercise or other physical activity at once. Broaden how you think of exercise and find ways to add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from work to fit in a short walk. Or, if you live close to your job, consider biking to work. Next   http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

Flores fractais de Silvia Cordedda

 

por Zupi A arte fractal é uma modalidade criativa que vem na esteira de outros métodos envolvendo algoritmos de computador. A partir de cálculos matemáticos, os softwares que geram fractais atuam como dispositivos de visualização dos mais diversos objetos. Apesar de ter conhecido o método apenas no início de 2012, a italiana Silvia Cordedda já demonstra grande desenvoltura com esse tipo de criação digital. Em especial, adoramos sua série de flores 3D – leves, delicadas, intrincadas e quase espirituais. Veja algumas a seguir: + postado em 13/11/2012 | 14:40 PM Informações Silvia Cordedda   http://www.zupi.com.br/flores-fractais-de-silvia-cordedda/

Porsche Mission E provides all-electric glimpse at the future of supercars

 

From the front, the Mission E looks like the 918 has been fast forwarded to 2020 Image Gallery (9 images) The Frankfurt Motor Show hasn't even started yet, but already Porsche has revealed its contender for best in show. The Mission E Concept is a drop-dead gorgeous, fast-charging, all-electric supercar that Porsche says can clock the Nürburgring Nordschleife in under eight minutes. Hiding underneath the Mission E's shapely bodywork are two permanent magnet synchronous motors, which draw on the tech used in this year's Le Mans winning919 Spyder. The two motors combine for a total of 447 kW (600 hp), enough to punt it to 100 km/h (62 mph) in just 3.5 seconds and on to 200 km/h (124 mph) in under 12 seconds. While power is one thing, electric motors are known for making big torque figures from zero revs. Strangely, Porsche hasn't quoted a torque figure for the Mission E – we can only assume that the headline 447 kW figure is backed up by an equally impressive torque output, but we may have to wait until the Frankfurt reveal before we know for sure. Taking full advantage of all this performance is, as you'd expect, hard on the battery. To make sure you're not waiting around while the car charges, Porsche says it has developed an 800-volt charging system that will give you 85 percent of the car's 500 km (311 mile) range in just 15 minutes. The car is also fitted with an inductive charging coil, opening the door for wireless charging if it actually makes production. Because the Mission E is just a concept, there's no details about where or how owners would be able to take advantage of the 800-volt Turbo Charging system, although Porsche does say the car can be charged using more conventional charging stations, albeit more slowly. When it comes to handling, the Mission E has a number of advantages over petrol-powered supercars. Just like Tesla, Porsche has mounted the car's batteries low in the underbody, making for a low center of gravity and quick direction changes. Because the batteries stretch the length of the car and there's a motor on each axle, the car also has an even weight distribution. Though no weight figures have yet been quoted, Porsche says it has worked hard to keep the Mission E as light as possible by using a mix of aluminum, steel and carbon fiber in the body. It might be light but the car's body is also absolutely gorgeous – it's as if Emmett Brown replaced his DeLorean with a fusion of 911, 918 Spyder and 919 Le Mans racer and set it for 2020. Up front, the LED matrix headlamps meld into a 911-style bonnet and front fenders, while the car's hips and wide tail lights make it look instantly familiar. This is becoming a bit of a habit, but we're willing to go out on a limb and say the Mission E is in with a chance at taking out the gong for best looking car of 2015. Sorry for getting your hopes up, Mercedes C-Class Coupe. The interior makes the most of the space that going electric creates. Because electric cars don't need a transmission tunnel or driveshaft, designers are able to make the car feel lighter and more open, as well as opening up more space to put phones, wallets and sunglasses – boring, practical considerations, but relevant nonetheless. The Mission E seats four people in individual, lightweight bucket seats while the driver is treated to a curved display that tracks their eyes to know which instrument they're looking at. Drivers can then swap through different modes on the instrument they're watching by pressing a button on the steering wheel. If you're the type of person who feels the need to share their every mood swing online, the Mission E will also use a small camera to recognize your face and display it as an emoticon in the dashboard, before offering an option for you to share it on social media along with information about your speed and route. The center console has been given a similar set of high-tech tricks, allowing users to control infotainment and air conditioning with gestures. The Mission E is, for now at least, just a concept, but it's also an exciting look at whats to come for speed freaks. Here's hoping Porsche takes the Mission E and turns it into an electric reality. Have a flick through our gallery to see more pictures of the stunning Mission E, and stay tuned for all the news from Frankfurt, where Gizmag is on the ground covering the action. Source: Porsche

10 Products You Think Are Healthy (But Aren’t)

 

Getty Images Some products meant to improve your health and well-being can actually have the opposite effect if used incorrectly You buy these products with the best intentions: antibacterial soap to kill germs, toothpaste to prevent cavities, a humidifier to relieve sinus congestion. But everyday items like these can trigger your allergies, leave you with a skin infection, or cause other problems if used incorrectly. The good news: the fixes are resoundingly simple, super quick, and keep you safe. Your loofah It might make your shower nice and sudsy, but you wouldn’t believe what’s hiding in the nooks and crannies of your loofah. “These act as a perfect environment for growth of bacteria, fungi, and mold,” says Jessica Weiser, MD, of the New York Dermatology Group. Any small open wounds (even microscopic ones from shaving or dry skin) are at risk for infections, from impetigo to folliculitis, she says. Stay safe: Loofah lovers, don’t worry—you can still use one. Choose one made with natural fibers—they have enzymes to control bacteria, mold, and mildew growth—and replace it every month. Rinse thoroughly and wring out all the water after each use, and store the loofah in a cool, dry environment. The humidifier Hooking up a humidifier can bring you much-needed relief from cold-weather ailments like stuffy nose and dry skin. The downside: if not cleaned properly or often enough, humidifiers can grow mold and pathogens, spewing plumes of the stuff into the air, says Miguel Wolbert, MD, medical director of West Texas Allergy in Midland, Texas. Plus, having too much moisture in the air can turn your home into a breeding ground for dust mites, a problem if you suffer from indoor allergies. Stay safe: After running the humidifier at night, don’t just turn it off and let it sit. Freestanding water left in the bowl is what will accumulate mold. Empty and dry it out completely. The Environmental Protection Agency also recommends cleaning portable humidifiers every third day by using a brush or scrubber on the tank to remove deposits and film. Cotton swabs Even though it’s gunky, wax exists to protect your delicate inner ear structures from dust and debris. So it’s healthy, but if it builds up, it can cause an ache or annoying feeling of fullness. That’s why you might routinely dig out whatever’s in there with Q-tips, something doctors don’t recommend: “If you accidentally place the Q-tip anywhere past the ear canal, you can push wax further in and even perforate the ear drum,” says Sujana Chandrasekhar, MD, director of New York Otology in Manhattan. Stay safe: Forget the cotton swab. “There’s no reason to clean out any of the gunk from your ears except the part that can be removed by sweeping the pad of your index finger in the opening of the canal,” Dr. Chandrasekhar says. “Any wax deeper than that is actually doing a nice job of protecting your ears already.” If you do have an earache, see your doctor for any remedies. Antibacterial soap For so long we’d scrub up, aiming to kill germs at every turn. But as it turns out, antibacterial soaps are ineffective at best, says Elaine Larson, PhD, a professor of epidemiology at Columbia University. A decade ago she authored a double-blind randomized clinical trial (the gold standard of study methods) comparing households that used antibacterial products to those without them. The result? There was no difference in the rates people got sick. “It was clear that in a healthy home, antibacterial soap doesn’t really help that much,” she says. At worse, antibacterial ingredients like triclosan may spur antibacterial resistance, says the FDA. Stay safe: Wash up with plain soap and water, period. And scrub well—it’s the friction between your two hands that physically removes germs and sends the buggers down the drain, says Larson. Your chair The risks of sitting keep piling up: an increased risk of heart disease, obesity, and mortality (and the list goes on). Unfortunately, research also shows that even if you’re a regular exerciser, it’s not enough to offset sitting all day during your commute, at work, and then at night in front of the TV. Stay safe: Unless you get a stand-up desk, you probably can’t change the fact you sit at your desk job. But you can move just a bit more. Get up and walk to refill your glass of water or chat with a colleague. Light walking for two minutes out of every hour reduced mortality risk by 23% compared to spending the full time on your duff, according to a 2015 study published in the Clinical Journal of the American Society of Nephrology. The blender You know to wash your blender every time you make one of your yummy spinach smoothies, but you’re probably skipping one of the most important parts: the blender gasket (the rubber ring that helps hold the blade in place). In a 2013 report by NSF International, an independent organization that tests the health and safety of consumer products, the blender gasket was found to be the third germiest item in the kitchen, harboring Salmonella, E. coli, yeast, and mold. When researchers asked people what they thought were the top sources of grime in their kitchen, the blender didn’t even make their list. Stay safe: After sucking down the smoothie, the NSF recommends disassembling the blender and pulling the blade and gasket out for a thorough washing. Yes, every time. Nail tools At-home manis and pedis keep your hands and feet summer-ready, but the tools you use could be harboring a dirty secret. It’s normal for bacteria to live on your skin, so when you use a cuticle clipper or pumice stone, you’re transferring those bacteria to the tools. Skip cleaning them properly and the bacteria can grow and potentially lead to skin infections, notes Dr. Weiser. Stay safe: Wash pumice stones with soap and water every time you use it and get a new one every three to four weeks. As for nail and cuticle clippers, clean those with soap and water after using, too. More importantly, don’t share. “Normal flora differ from person to person, so bacteria harmless to you could cause infection in your friend, sibling, or partner,” she says. Rubber spatula Sure, you clean it every time you use it, but you should consider adding an important step: pulling the spatula head off the handle before you wash. Forgetting to do so is one of the reasons the NSF declared the rubber spatula the number-two dirtiest kitchen item. It was found to contain E. coli, yeast, and mold—not things you want to mix into your batter. Stay safe: If your spatula is detachable, wash both pieces separately. If it’s a one-piece, you still need to take precautions because yeast can hide and grow in the joint. Make sure to give extra TLC to that section when washing. Stuffed animals What could go wrong with the impossibly cute and cuddly toys you use to comfort your little kids? “These are a magnet for dust mites,” says Dr. Wolbert. And dust mites are the biggest culprit in indoor dust allergens, setting off sneezing, runny nose, and red, itchy eyes. Dust mites living in your kids’ stuffed animals can prompt allergy attacks in anybody else in your household. Stay safe: Keep one or two on your kid’s bed and keep the rest on a shelf. Trade them out every couple of weeks, he suggests. (It cuts down on exposure if you’re not surrounded by 10 at a time.) Or, wrap them in a plastic bag and stash in the freezer overnight—the cold kills mites. Whitening toothpaste Here’s the rub: you rely on toothpaste for fresh breath and fighting cavities, and many are designed to make your pearly whites white again. But just because whitening toothpastes are available over the counter doesn’t mean they’re completely harmless. Long-term use of some of these toothpastes—especially grittier ones designed to scrub off stains—can wear away your enamel and increase sensitivity, says Clifton M. Carey, PhD, professor in the school of dental medicine at the University of Colorado Anschutz Medical Campus. Stay safe: Look for whitening toothpastes with the American Dental Association’s ADA Seal of Acceptance, which is an indication that they gently polish teeth to remove surface stains. If your teeth feel more sensitive after beginning a new whitening product, see your dentist.   http://time.com/4013141/health-products-hand-sanitizer/

Care for your lawn and garden without hurting your joints

 

Make yardwork and gardening easier with some simple changes. When you have rheumatoid arthritis (RA), it's important to find ways to carry on with daily tasks, such as gardening and lawn care. Although joint pain and stiffness may limit your mobility, arthritis doesn't have to keep you from enjoying these activities. Here are some tips to help prevent arthritis symptoms from flaring while you keep your garden growing. Go easy on your joints Work smarter to reduce strain on your joints as you care for your lawn and garden. Frequently switch from one task to another. Change tasks every 15 to 20 minutes to avoid straining the same joint for long periods. Take frequent rest breaks. Alternate difficult and easy tasks. Use your forearms or palms, not your fingers. Rest heavy pots, plants and baskets on your forearms or palms to carry them. This avoids overworking and inflaming small joints in your fingers and hands. Plan ahead to avoid walking long distances. Plan your tasks to reduce walking back and forth. Before beginning, load a garden cart with everything you'll need to get the job done. Avoid lifting bulky or large items. When possible, purchase or place compost and fertilizer in multiple, small containers instead of a single large one. Decide ahead of time if you might need a helper and recruit an assistant for all or part of the job. Next July 01, 2015 References See more In-depth   http://www.mayoclinic.org/diseases-conditions/rheumatoid-arthritis/in-depth/rheumatoid-arthritis-and-yardwork/art-20139363

World's first all-electric propulsion satellite goes on line

 

Artist's concept of the ABS-3A satellite which uses an ion propulsionsystem 10 times more efficient than liquid-fueled rockets (Credit: Boeing) Boeing has announced that the first satellite with all-electric propulsion is now fully operational. Launched last March, the ABS-3A 702SP (small platform) satellite was formally handed over to its owner, Bermuda-based telecommunications company ABS, on August 31. It will provide communications services to the Americas, Europe, the Middle East, and Africa. ABS-3A launched on March 1 atop a Falcon 9 rocket from SpaceX’s Launch Complex 40 at Cape Canaveral Air Force Station, Florida along with EUTELSAT 115 West B. The geosynchronous comsat's key technology is its Xenon Ion Propulsion System (XIPS). Previously, hybrid systems that use a mix of chemical and ion propellants have been sent into orbit, but this is the first time a satellite has been deployed with an all-electric drive. Boeing says that the technology is based on 210,000 hours of ion propulsion flight experience and is 10 times more efficient than liquid-fueled rockets. Four 25-cm (9.8-in) thrusters using xenon as a propellant allow the 702SP satellite to maintain stationkeeping while using only 5 kg (11 lb) of fuel per year. This is a great saving because the satellite needs less fuel and smaller thrusters, which reduces launch costs. After launch, the XIPS drive allowed ABS-3A to power itself into geosynchronous orbit, where it is stationed at 3° West longitude. A second 702SP satellite (ABS-2A) for ABS is scheduled to launch next year. "With a successful launch, testing, and execution of orbit operations, we were able to deliver the first 702SP to ABS about one month earlier than planned," says Mark Spiwak, president, Boeing Satellite Systems International. "The 702SP product line was designed to bring the latest technology into the hands of customers seeking adaptable and affordable solutions. In addition, the 702SP’s patented dual-launch capability helps customers share launch costs, which can significantly lower overall expenses for a satellite owner." Source: Boeing   http://www.gizmag.com/ion-propulsion-electric-propulsion-satellite-goes-on-line/39380

The teacher

 

Background image : Distinguished Professor Armstrong teaching students. Design by José Sidenei de Melo

Enjoy food while losing weight

 

http://www.everydayhealth.com/?xid=nl_MayoClinicDiet_20150914

Modular Plastic Blocks

 

Posted: 13 Sep 2015 11:00 PM PDT EverBlock propose des blocks aux allures de pièces de LEGO géantes qui permettent aux grands enfants de construire à peu près tout ce qu’ils veulent : meubles, cloisons, ou même un abris de jardin. Disponibles en plusieurs couleurs, tailles et formes, les pièces s’adaptent à toutes les envies de décorations   www.fubiz.net

11 setback recovery tips

 

Don't worry, plateaus and lapses are normal. Recommit to your goals with these strategies. Has it been a while since the scale moved in the right direction? Is motivation waning? Whether you’ve hit a plateau or started slipping back into old habits, it’s never too late to get back on course. The key? Stay positive and don't be hard on yourself. Simply be curious about your choices, and use your experiences as learning opportunities for the future. Don't give up — use these tips to get back on track. Plateaus It's normal to hit plateaus. Most people reach one after six months of weight loss. Try these solutions: Review your food and activity records to make sure you haven't let yourself backtrack with larger portions or less exercise. Reduce your daily calorie intake by 200 calories, unless this puts you in a range that's too low for good health. Gradually increase your daily exercise time by 15 to 30 minutes. If possible, also increase the intensity. Focus on three- to four-week trends in weight loss instead of daily changes. Reassess your program and goals. If it's too much to decrease calories or increase activity, it's better to be satisfied with the weight you have lost than to throw in the towel and regain it. Dealing with lapses A lapse occurs when you revert to your old behaviors temporarily. If several lapses have occurred in a short time, it's tempting to think your weight-loss plan is too challenging. Not to worry; a lapse is just a short-term bump in the road. Following these tips will help you regain ground: Don't let negative thoughts take over. Mistakes happen, and each day is a chance to start anew. Take another small step. Changing your life doesn't happen all at once. Keep in mind that changing behaviors in small ways can add up to a big difference in your life. Ask for and accept support. Accepting support from other people isn't a sign of weakness, nor does it mean that you're failing. Get support from others when you have difficult days. Plan your strategy. Clearly identify the problem, and then create a list of possible solutions. If one solution doesn't work, try another until you find one that does. Work out your frustration with exercise. Keep it upbeat and even fun — don't use physical activity as a punishment. Recommit to your goals.Review them to make sure they're still realistic. Although lapses can be disappointing, they can also teach you a lot. Perhaps your goals are unrealistic or certain strategies don't work. Most importantly, realize that all hope isn't lost when you lapse. Just recharge your motivation, recommit to your program and return to healthy behaviors. http://diet.mayoclinic.org/diet/motivate/setback-recovery-tips?xid=nl_MayoClinicDiet_20150914