LifeScience
By Robin Lloyd, Special to LiveScience
posted: 27 February 2006 08:55 am ET
"It requires some effort to achieve a happy outlook on life, and most people don't make it."
-Author and researcher Gregg Easterbrook
Psychologists have recently handed the keys to happiness to the public, but many people cling to gloomy ways out of habit, experts say.
Polls show Americans are no happier today than they were 50 years ago despite significant increases in prosperity, decreases in crime, cleaner air, larger living quarters and a better overall quality of life.
So what gives?
Happiness is 50 percent genetic, says University of Minnesota researcher David Lykken. What you do with the other half of the challenge depends largely on determination, psychologists agree. As Abraham Lincoln once said, "Most people are as happy as they make up their minds to be."
What works, and what doesn't
Happiness does not come via prescription drugs, although 10 percent of women 18 and older and 4 percent of men take antidepressants, according to the Department of Health and Human Services. Anti-depressants benefit those with mental illness but are no happiness guarantee, researchers say.
Be Happy
University of Pennsylvania's Martin Seligman offers questionnaires for assessing your happiness, beating depression and developing insights into how to be happier on his web site.
Nor will money or prosperity buy happiness for many of us. Money that lifts people out of poverty increases happiness, but after that, the better paychecks stop paying off sense-of-well-being dividends, research shows.
One route to more happiness is called "flow," an engrossing state that comes during creative or playful activity, psychologist Mihaly Csikszentmihalyi has found. Athletes, musicians, writers, gamers, and religious adherents know the feeling. It comes less from what you're doing than from how you do it.
Sonja Lyubomirsky of the University of California at Riverside has discovered that the road toward a more satisfying and meaningful life involves a recipe repeated in schools, churches and synagogues. Make lists of things for which you're grateful in your life, practice random acts of kindness, forgive your enemies, notice life's small pleasures, take care of your health, practice positive thinking, and invest time and energy into friendships and family.
The happiest people have strong friendships, says Ed Diener, a psychologist University of Illinois. Interestingly his research finds that most people are slightly to moderately happy, not unhappy.
On your own
Some Americans are reluctant to make these changes and remain unmotivated even though our freedom to pursue happiness is written into the preamble of the Declaration of Independence.
Don't count on the government, for now, Easterbrook says.
Our economy lacks the robustness to sustain policy changes that would bring about more happiness, like reorienting cities to minimize commute times.
The onus is on us.
"There are selfish reasons to behave in altruistic ways," says Gregg Easterbrook, author of "The Progress Paradox: How Life Gets Better While People Feel Worse" (Random House, 2004).
"Research shows that people who are grateful, optimistic and forgiving have better experiences with their lives, more happiness, fewer strokes, and higher incomes," according to Easterbrook. "If it makes world a better place at same time, this is a real bonus."
Diener has collected specific details on this. People who positively evaluate their well-being on average have stronger immune systems, are better citizens at work, earn more income, have better marriages, are more sociable, and cope better with difficulties.
Unhappy by default
Lethargy holds many people back from doing the things that lead to happiness.
Easterbrook, also a Visiting Fellow at the Brookings Institute, goes back to Freud, who theorized that unhappiness is a default condition because it takes less effort to be unhappy than to be happy.
"If you are looking for something to complain about, you are absolutely certain to find it," Easterbrook told LiveScience. "It requires some effort to achieve a happy outlook on life, and most people don't make it. Most people take the path of least resistance. Far too many people today don't make the steps to make their life more fulfilling one."
Thursday, May 31, 2007
Wednesday, May 30, 2007
How to Handle Criticism
lifehacker.org
Scott Young
How well do you handle criticism? I’ve been dealt a lot of criticism ranging from harsh feedback to feeling completely insulted. Although the saying goes, “Stick and stones can break by bones, but words can never hurt me,” a harsh piece of feedback can definitely leave you with a bruised ego.
Despite the sting, I’ve found criticism can often be useful. Feedback can help you fix mistakes and improve. I believe criticism can often show you what your own blind spots are, pointing you out to problems before they arise. I’ve found my ability to use sometimes harsh feedback, has given me an advantage in my own self-improvement.
Brace for Impact - Managing Criticism is More Than a Platitude
If negative feedback can be useful, why does it make you feel lousy in the first place?
I don’t have a scientific answer for this, but I believe a lot of it has to do with our ancestors. Living in small groups of about a hundred people, becoming a social outcast could be a death sentence. So humans became sensitive to any threats on their status or social standing. Bullying still happens, but in today’s world, where you may be in a group of thousands, it is far easier to use feedback instead of automatically assuming it is a personal attack.
My point is that criticism will always feel lousy, and saying some inspirational quote probably won’t change this much. But just because it can feel bad, doesn’t mean you can’t use it.
Distinguish Between Feedback and Insults
You can’t use feedback if you can’t first distinguish it from insults. Sometimes the line that separates feedback from insults can be blurry, but I’ve found most people draw the line so that many pieces of useful feedback are labeled as insults.
Just because feedback is harsh, doesn’t mean it is an insult. An insult is a tactic of the other person to manipulate or bully you and doesn’t have anything to do with you. You have to handle insults differently than feedback, but the first step is to know where to draw the line.
You can’t be perfect in distinguishing between the two, but I’ve found it useful to ask what the intention was. Are they trying to help or communicating how they feel about you or your actions? Even if it was harsh that is probably just feedback. If it was only an attempt to manipulate you or others than it might be an insult.
How to Use Feedback
Once you’ve gotten over the initial sting of some harsh criticism, you need to ask yourself how you are going to use it. I’ve found that there are generally three options: learn, ignore or assert.
1) Learn
Was the feedback genuine and useful? If it is true, you can try to learn from it. I don’t choose whether to use feedback based on how harsh it was. The most negative feedback can often open you up to complete blind spots.
When I first started writing I had a few pieces of criticism that stung. But I decided to turn it into advice, and it helped me overcome a lot of my blind spots. Taking negative feedback and making a mental note of it to improve later can turn a harsh blow into a useful aid later on.
2) Ignore
Sometimes the feedback is genuine, but it isn’t useful. I’ve received a lot of advice in the form of criticism that may have been valid but I chose to ignore. Before I started my own personal development website over a year ago, I was told by some people that I shouldn’t do it. I considered that advice, but chose to ignore it.
Ignoring doesn’t mean you become defensive or hostile towards the other person. Sometimes all it requires is informing them that you simply believe they are wrong. If you become hostile towards someone who is trying to offer feedback, you can often stop them from giving you useful feedback later.
3) Assert
If you’ve decided you can’t learn from a piece of feedback, sometimes you need to assert yourself. If you are being manipulated or bullied by the other person, you need to stand your ground.
This is why it becomes important to draw the line between feedback and insults. Reacting defensively to feedback usually only serves to make you look insecure or can make the situation worse by damaging your relationship. But if the person is using criticism as an attempt to bully or manipulate, calmly asserting yourself can handle the situation.
Usually I find it is a matter of volume. If someone occasionally gives a piece of feedback that I don’t like and choose to ignore, going on the defensive can prevent you from getting useful feedback later. But for those people that are constantly criticizing when it isn’t helpful or polite, you have to be assertive.
I examine any feedback I get through these three filters. If I can use the feedback, I thank the other person for their input and start using it immediately. If I can’t use it, but the feedback was genuine, ignoring it and moving forward might be the best option. Finally if the feedback wasn’t genuine or it is being used to manipulate, I assert myself.
Notice how there isn’t a fourth option of, “quietly simmer and resent the comment.” It can be hard to know where to place feedback, but it needs to fit somewhere within the three. Reacting aggressively to helpful advice isn’t useful, but staying quiet in the face of a bully won’t work either.
Scott Young is a University student who writes about personal development, productivity and goal setting. Some of Scott’s popular articles include: Habitual Mastery, Double Your Reading Rate and How to Ace Your Finals Without Studying. You can get his free e-book on Holistic Learning here
Scott Young
How well do you handle criticism? I’ve been dealt a lot of criticism ranging from harsh feedback to feeling completely insulted. Although the saying goes, “Stick and stones can break by bones, but words can never hurt me,” a harsh piece of feedback can definitely leave you with a bruised ego.
Despite the sting, I’ve found criticism can often be useful. Feedback can help you fix mistakes and improve. I believe criticism can often show you what your own blind spots are, pointing you out to problems before they arise. I’ve found my ability to use sometimes harsh feedback, has given me an advantage in my own self-improvement.
Brace for Impact - Managing Criticism is More Than a Platitude
If negative feedback can be useful, why does it make you feel lousy in the first place?
I don’t have a scientific answer for this, but I believe a lot of it has to do with our ancestors. Living in small groups of about a hundred people, becoming a social outcast could be a death sentence. So humans became sensitive to any threats on their status or social standing. Bullying still happens, but in today’s world, where you may be in a group of thousands, it is far easier to use feedback instead of automatically assuming it is a personal attack.
My point is that criticism will always feel lousy, and saying some inspirational quote probably won’t change this much. But just because it can feel bad, doesn’t mean you can’t use it.
Distinguish Between Feedback and Insults
You can’t use feedback if you can’t first distinguish it from insults. Sometimes the line that separates feedback from insults can be blurry, but I’ve found most people draw the line so that many pieces of useful feedback are labeled as insults.
Just because feedback is harsh, doesn’t mean it is an insult. An insult is a tactic of the other person to manipulate or bully you and doesn’t have anything to do with you. You have to handle insults differently than feedback, but the first step is to know where to draw the line.
You can’t be perfect in distinguishing between the two, but I’ve found it useful to ask what the intention was. Are they trying to help or communicating how they feel about you or your actions? Even if it was harsh that is probably just feedback. If it was only an attempt to manipulate you or others than it might be an insult.
How to Use Feedback
Once you’ve gotten over the initial sting of some harsh criticism, you need to ask yourself how you are going to use it. I’ve found that there are generally three options: learn, ignore or assert.
1) Learn
Was the feedback genuine and useful? If it is true, you can try to learn from it. I don’t choose whether to use feedback based on how harsh it was. The most negative feedback can often open you up to complete blind spots.
When I first started writing I had a few pieces of criticism that stung. But I decided to turn it into advice, and it helped me overcome a lot of my blind spots. Taking negative feedback and making a mental note of it to improve later can turn a harsh blow into a useful aid later on.
2) Ignore
Sometimes the feedback is genuine, but it isn’t useful. I’ve received a lot of advice in the form of criticism that may have been valid but I chose to ignore. Before I started my own personal development website over a year ago, I was told by some people that I shouldn’t do it. I considered that advice, but chose to ignore it.
Ignoring doesn’t mean you become defensive or hostile towards the other person. Sometimes all it requires is informing them that you simply believe they are wrong. If you become hostile towards someone who is trying to offer feedback, you can often stop them from giving you useful feedback later.
3) Assert
If you’ve decided you can’t learn from a piece of feedback, sometimes you need to assert yourself. If you are being manipulated or bullied by the other person, you need to stand your ground.
This is why it becomes important to draw the line between feedback and insults. Reacting defensively to feedback usually only serves to make you look insecure or can make the situation worse by damaging your relationship. But if the person is using criticism as an attempt to bully or manipulate, calmly asserting yourself can handle the situation.
Usually I find it is a matter of volume. If someone occasionally gives a piece of feedback that I don’t like and choose to ignore, going on the defensive can prevent you from getting useful feedback later. But for those people that are constantly criticizing when it isn’t helpful or polite, you have to be assertive.
I examine any feedback I get through these three filters. If I can use the feedback, I thank the other person for their input and start using it immediately. If I can’t use it, but the feedback was genuine, ignoring it and moving forward might be the best option. Finally if the feedback wasn’t genuine or it is being used to manipulate, I assert myself.
Notice how there isn’t a fourth option of, “quietly simmer and resent the comment.” It can be hard to know where to place feedback, but it needs to fit somewhere within the three. Reacting aggressively to helpful advice isn’t useful, but staying quiet in the face of a bully won’t work either.
Scott Young is a University student who writes about personal development, productivity and goal setting. Some of Scott’s popular articles include: Habitual Mastery, Double Your Reading Rate and How to Ace Your Finals Without Studying. You can get his free e-book on Holistic Learning here
Monday, May 21, 2007
Experts: Cancer fears create self-fulfilling prophecy
POSTED: 6:10 p.m. EDT, May 17, 2007
CNN.com
WASHINGTON (Reuters) -- Many Americans fear they can do nothing to protect themselves from cancer, and they may be creating a self-fulfilling prophecy, U.S. researchers said Thursday.
Their survey of more than 6,000 people found that nearly half -- 47 percent -- agreed that "nearly everything causes cancer" and that more than a quarter felt there was little they could do about it.
Yet an estimated two-thirds of cancer cases can be prevented with common-sense measures, such as not smoking, eating plenty of fruits and vegetables and avoiding too much sun, according to the American Association of Cancer Research and the National Cancer Institute.
"They say, 'Well, there is nothing much you can do about it,' and, as our survey shows, they indeed do nothing about it," said Jeff Niederdeppe of the University of Wisconsin, who helped lead the study.
"Yet we know that approximately 30 percent of cancer deaths are attributed to smoking, while 15 to 20 percent are linked to overweight and obesity. Clearly, there are very specific things we can do to reduce our personal risk for getting cancer."
Niederdeppe and colleagues analyzed a National Cancer Institute survey that asked people whether they agreed with three statements about cancer. About 47 percent of those surveyed agreed that "it seems like almost everything causes cancer," while 27 percent agreed that "there's not much people can do to lower their chances of getting cancer."
Most of all, Americans are confused, with 71.5 percent agreeing that "there are so many recommendations about preventing cancer, it's hard to know which ones to follow," researchers wrote in their report, published in the journal Cancer Epidemiology, Biomarkers & Prevention.
People who agreed with at least one of the three statements were less likely than others to exercise weekly and eat five daily servings of fruits and vegetables, said Niederdeppe and colleagues.
Those who said there were too many recommendations were the most likely to smoke, and overall, less-educated people were more likely to hold one or more of the three beliefs.
Part of the problem could be the way medical research is reported, with one discovery at a time dribbling out and some findings contradicting others.
Cancer is the second-leading killer of people in the United States and most developed countries, after heart disease. Half of all men and one third of all women will develop some type of cancer in their lifetime.
Copyright 2007 Reuters. All rights reserved.This material may not be published, broadcast, rewritten, or redistributed.
CNN.com
WASHINGTON (Reuters) -- Many Americans fear they can do nothing to protect themselves from cancer, and they may be creating a self-fulfilling prophecy, U.S. researchers said Thursday.
Their survey of more than 6,000 people found that nearly half -- 47 percent -- agreed that "nearly everything causes cancer" and that more than a quarter felt there was little they could do about it.
Yet an estimated two-thirds of cancer cases can be prevented with common-sense measures, such as not smoking, eating plenty of fruits and vegetables and avoiding too much sun, according to the American Association of Cancer Research and the National Cancer Institute.
"They say, 'Well, there is nothing much you can do about it,' and, as our survey shows, they indeed do nothing about it," said Jeff Niederdeppe of the University of Wisconsin, who helped lead the study.
"Yet we know that approximately 30 percent of cancer deaths are attributed to smoking, while 15 to 20 percent are linked to overweight and obesity. Clearly, there are very specific things we can do to reduce our personal risk for getting cancer."
Niederdeppe and colleagues analyzed a National Cancer Institute survey that asked people whether they agreed with three statements about cancer. About 47 percent of those surveyed agreed that "it seems like almost everything causes cancer," while 27 percent agreed that "there's not much people can do to lower their chances of getting cancer."
Most of all, Americans are confused, with 71.5 percent agreeing that "there are so many recommendations about preventing cancer, it's hard to know which ones to follow," researchers wrote in their report, published in the journal Cancer Epidemiology, Biomarkers & Prevention.
People who agreed with at least one of the three statements were less likely than others to exercise weekly and eat five daily servings of fruits and vegetables, said Niederdeppe and colleagues.
Those who said there were too many recommendations were the most likely to smoke, and overall, less-educated people were more likely to hold one or more of the three beliefs.
Part of the problem could be the way medical research is reported, with one discovery at a time dribbling out and some findings contradicting others.
Cancer is the second-leading killer of people in the United States and most developed countries, after heart disease. Half of all men and one third of all women will develop some type of cancer in their lifetime.
Copyright 2007 Reuters. All rights reserved.This material may not be published, broadcast, rewritten, or redistributed.
'Light' Cigarettes Take Heavy Toll on Blood Flow
Smoking them constricts vessels just as much as regular brands, study finds
MEDLINE HealthDay
Robert Preidt
Monday, May 14, 2007
MONDAY, May 14 (HealthDay News) -- So-called "light" low-tar, low-nicotine cigarettes are just as tough on heart blood flow as regular cigarettes, a new study finds.
Turkish researchers looked at 62 people in their mid-20s with no evidence of coronary artery disease.
Twenty of the study volunteers had smoked "light" cigarettes (8 milligrams tar, 0.6 milligrams nicotine, and 9 milligrams carbon monoxide) for at least three years, while 20 others had smoked regular cigarettes (12 milligrams tar, 0.9 milligrams nicotine, and 12 milligrams carbon monoxide) for the same length of time. The remainder of the volunteers were non-smokers.
Researchers at Baskent University used coronary flow velocity response (CFVR) -- a measure of how readily coronary arteries can dilate in response to increased blood flow -- to assess the cardiovascular health of all the volunteers.
Both groups of smokers were tested two days before and 30 minutes after smoking two of their usual cigarettes within the space of 15 minutes.
In both groups of smokers, blood pressure and heart rate climbed after smoking.
The researchers also found that CFVR -- which was already lower in both groups of smokers than in the non-smokers -- fell even further after smoking "light" or regular cigarettes.
CFVR fell from 2.68 to 2.05 among those who smoked "light" cigarettes, and from 2.65 to 2.18 among those who smoked regular cigarettes. Among non-smokers, CFVR was 3.11.
The findings, published in the journal Heart, show that smokers are mistaken if they believe that switching to low-tar, low-nicotine cigarettes will reduce some of the health dangers of smoking, the study authors said.
MEDLINE HealthDay
Robert Preidt
Monday, May 14, 2007
MONDAY, May 14 (HealthDay News) -- So-called "light" low-tar, low-nicotine cigarettes are just as tough on heart blood flow as regular cigarettes, a new study finds.
Turkish researchers looked at 62 people in their mid-20s with no evidence of coronary artery disease.
Twenty of the study volunteers had smoked "light" cigarettes (8 milligrams tar, 0.6 milligrams nicotine, and 9 milligrams carbon monoxide) for at least three years, while 20 others had smoked regular cigarettes (12 milligrams tar, 0.9 milligrams nicotine, and 12 milligrams carbon monoxide) for the same length of time. The remainder of the volunteers were non-smokers.
Researchers at Baskent University used coronary flow velocity response (CFVR) -- a measure of how readily coronary arteries can dilate in response to increased blood flow -- to assess the cardiovascular health of all the volunteers.
Both groups of smokers were tested two days before and 30 minutes after smoking two of their usual cigarettes within the space of 15 minutes.
In both groups of smokers, blood pressure and heart rate climbed after smoking.
The researchers also found that CFVR -- which was already lower in both groups of smokers than in the non-smokers -- fell even further after smoking "light" or regular cigarettes.
CFVR fell from 2.68 to 2.05 among those who smoked "light" cigarettes, and from 2.65 to 2.18 among those who smoked regular cigarettes. Among non-smokers, CFVR was 3.11.
The findings, published in the journal Heart, show that smokers are mistaken if they believe that switching to low-tar, low-nicotine cigarettes will reduce some of the health dangers of smoking, the study authors said.
NIDA Study Identifies Genes That Might Help Some People Abstain From Smoking
Findings Move Science Closer to Targeted, Improved Therapies
NIH News
Monday, April 2, 2007 9:00am EDT
Scientists supported by the National Institute on Drug Abuse (NIDA), part of the National Institutes of Health, have for the first time identified genes that might increase a person's ability to abstain from smoking. The breakthrough research was conducted by Dr. George Uhl at NIDA's Intramural Research Program and a team led by Dr. Jed Rose at the Center for Nicotine and Smoking Cessation Research at Duke University Medical Center.
The study, published in the journal BMC Genetics, available online April 2, brings researchers a step closer toward tailoring individualized drug therapy for addiction based on an individual's unique genetic make-up.
"This research marks the first time we've been able to identify genes involved in the ability to quit smoking," says NIDA Director Dr. Nora D. Volkow. "It marks a movement from identifying the genetics of addiction vulnerability to identifying the genetic basis of successful abstinence. This knowledge could impact the success rate of cessation programs by helping health care providers choose the most appropriate treatment based on individual differences."
Dr. George Uhl and his colleagues performed a genome wide analysis on the DNA of two types of nicotine dependent individuals, one that was able to successfully quit the cigarette smoking behavior and one that was not.
"We identified 221 genes that distinguished successful quitters from those who were unsuccessful," says Dr. Uhl. "We know the functions of about 187 of these genes, but 34 have functions that are unknown at present. We also found that at least 62 of the genes that we had previously identified as playing roles in dependence to other drugs also contribute to nicotine dependence."
Genes that harbor variants that contribute to both success in quitting smoking and in vulnerability to become dependent on multiple substances include cadherin 13 (a molecule involved in cell adhesion, which governs how cells recognize and connect to their neighbors) and a cyclic G-dependent protein kinase gene (that plays a key role in normal brain development). In addition to genes implicated in intracellular signaling and intercellular interactions, a number of genes involved in other processes have also been identified. While many of the genes identified through this effort make sense because of their role in supporting new neural connections in the brain, more research is now needed to understand the actual mechanisms through which they may increase or reduce the rates of successful quitting.
Dr. Uhl says he and his colleagues have replicated this research in another sample, as he reported at the February 2007 meeting of the Society for Research on Nicotine and Tobacco.
"These findings provide ample justification for continuing the search for even more genetic variants associated with smoking cessation success," says Dr. Volkow. 'We soon may be able to make use of this information to match treatments with the smokers most likely to benefit from them."
The National Institute on Drug Abuse is a component of the National Institutes of Health, U.S. Department of Health and Human Services. NIDA supports most of the world's research on the health aspects of drug abuse and addiction. The Institute carries out a large variety of programs to ensure the rapid dissemination of research information and its implementation in policy and practice. Fact sheets on the health effects of drugs of abuse and information on NIDA research and other activities can be found on the NIDA home page at www.drugabuse.gov.
The National Institutes of Health (NIH) — The Nation's Medical Research Agency — includes 27 Institutes and Centers and is a component of the U.S. Department of Health and Human Services. It is the primary federal agency for conducting and supporting basic, clinical and translational medical research, and it investigates the causes, treatments, and cures for both common and rare diseases. For more information about NIH and its programs, visit www.nih.gov.
NIH News
Monday, April 2, 2007 9:00am EDT
Scientists supported by the National Institute on Drug Abuse (NIDA), part of the National Institutes of Health, have for the first time identified genes that might increase a person's ability to abstain from smoking. The breakthrough research was conducted by Dr. George Uhl at NIDA's Intramural Research Program and a team led by Dr. Jed Rose at the Center for Nicotine and Smoking Cessation Research at Duke University Medical Center.
The study, published in the journal BMC Genetics, available online April 2, brings researchers a step closer toward tailoring individualized drug therapy for addiction based on an individual's unique genetic make-up.
"This research marks the first time we've been able to identify genes involved in the ability to quit smoking," says NIDA Director Dr. Nora D. Volkow. "It marks a movement from identifying the genetics of addiction vulnerability to identifying the genetic basis of successful abstinence. This knowledge could impact the success rate of cessation programs by helping health care providers choose the most appropriate treatment based on individual differences."
Dr. George Uhl and his colleagues performed a genome wide analysis on the DNA of two types of nicotine dependent individuals, one that was able to successfully quit the cigarette smoking behavior and one that was not.
"We identified 221 genes that distinguished successful quitters from those who were unsuccessful," says Dr. Uhl. "We know the functions of about 187 of these genes, but 34 have functions that are unknown at present. We also found that at least 62 of the genes that we had previously identified as playing roles in dependence to other drugs also contribute to nicotine dependence."
Genes that harbor variants that contribute to both success in quitting smoking and in vulnerability to become dependent on multiple substances include cadherin 13 (a molecule involved in cell adhesion, which governs how cells recognize and connect to their neighbors) and a cyclic G-dependent protein kinase gene (that plays a key role in normal brain development). In addition to genes implicated in intracellular signaling and intercellular interactions, a number of genes involved in other processes have also been identified. While many of the genes identified through this effort make sense because of their role in supporting new neural connections in the brain, more research is now needed to understand the actual mechanisms through which they may increase or reduce the rates of successful quitting.
Dr. Uhl says he and his colleagues have replicated this research in another sample, as he reported at the February 2007 meeting of the Society for Research on Nicotine and Tobacco.
"These findings provide ample justification for continuing the search for even more genetic variants associated with smoking cessation success," says Dr. Volkow. 'We soon may be able to make use of this information to match treatments with the smokers most likely to benefit from them."
The National Institute on Drug Abuse is a component of the National Institutes of Health, U.S. Department of Health and Human Services. NIDA supports most of the world's research on the health aspects of drug abuse and addiction. The Institute carries out a large variety of programs to ensure the rapid dissemination of research information and its implementation in policy and practice. Fact sheets on the health effects of drugs of abuse and information on NIDA research and other activities can be found on the NIDA home page at www.drugabuse.gov.
The National Institutes of Health (NIH) — The Nation's Medical Research Agency — includes 27 Institutes and Centers and is a component of the U.S. Department of Health and Human Services. It is the primary federal agency for conducting and supporting basic, clinical and translational medical research, and it investigates the causes, treatments, and cures for both common and rare diseases. For more information about NIH and its programs, visit www.nih.gov.
Feeling lethargic, moody, tired, fat? It could be your thyroid
By Melanie Haiken
Health.com/ CNN
Most people say they're tired when they skip their morning run or nod off during their favorite 9 o'clock sitcom. But if you want to know about real bone-crunching fatigue, the kind that chains you to your bed, ask someone with a thyroid disorder.
For me, the exhaustion was totally out of character. I'd always been high-energy, even a tad hyper. Six hours of sleep a night was enough. Then last fall I became a different person, someone I didn't like very much at all.
I'd get up at 7:15 and see my 13-year-old out the door, then lie down. Next thing I knew it was 8 a.m. and there were a mere 10 minutes left to get my 10-year-old fed and to school. As if her tardies weren't bad enough, I started crawling back into bed again after I dropped her off. Suddenly there weren't enough hours in the day to earn the living that supported us all.
Though I mentioned the problem to my doctor, all he did was offer sleeping pills. But then my younger sister discovered she had a thyroid problem, and her doctor said it runs in families. (Health.com: Why thyroid disorders are so commonexternal link )
I read a list of the possible symptoms -- exhaustion, depression, constipation, hair loss, and heavy periods, among others -- and all the pieces began to fall into place. I have hypothyroidism. I share the disorder with millions of Americans, most of them women. And today, in many ways, I'm luckier than most. Thanks to my symptoms and a family history, my doctor put me on thyroid medication.
Now, at 44, I'm back to my usual self. My fatigue and constipation are gone and my eyebrows are growing back. I'm lucky. Millions of people aren't getting the help they deserve. You may be one of them.
A thyroid epidemic?
The Colorado Thyroid Disease Prevalence Study, published in 2000, found that as much as 10 percent of the population may have a thyroid disorder, and as many as half of those cases were thought to be undiagnosed. Six years later, that's considered a conservative estimate. Some experts say a woman over 35 has a 30 percent chance of developing hypothyroidism. When I tell people about my condition, the room echoes. They say they have it, too, or report that a friend or family member does. (Health.com: Feeling sluggish? Try sushiexternal link )
What's going on?
New thinking seems to be uncovering many more people who suffer from hypothyroidism -- happy news, assuming they get treated. For decades the disorder has usually, but not always, been diagnosed with a blood test, a good place to start if you think you may have it (see "How to Find Answers," at right). In recent years the American Association of Clinical Endocrinologists recommended narrowing the so-called normal range for blood-test scores, catching millions more whose thyroid issues wouldn't have been diagnosed otherwise. Even if your results fail to flag a problem, you may still have symptoms and be a candidate for treatment. (Health.com: Help for hypothyroidismexternal link )
Hello, sluggishness
Your thyroid is a tiny, butterfly-shaped gland at the base of your neck. Sometimes described as the body's thermostat, it controls energy flow. Hypothyroidism, also called low thyroid, means the gland isn't producing enough hormones to do its job. The most frequent cause is Hashimoto's thyroiditis, a condition that causes your body to produce antibodies that attack the thyroid. A shortage of thyroid hormones makes you sluggish at every level.
Slowed digestion causes constipation, sluggish metabolism leads to weight gain and elevated cholesterol, even hair and skin can become dry and coarse (and hair can fall out) because they're not getting enough nutrients. The brain also needs thyroid hormones to use oxygen and stimulate the production of chemicals like serotonin and dopamine that regulate emotions. That's why hypothyroidism can lead to depression and moodiness, not to mention the fuzzy thinking that nearly every thyroid patient complains about. Other symptoms, such as heavy periods, cramps, and a queasy stomach, are trickier for doctors to connect to an underactive thyroid. (Health.com: Making sense of medical testsexternal link)
Most of these symptoms may sound familiar--it's not unusual for a 30-, 40-, or 50-something woman to feel tired, bummed out, and a little bit overweight -- and this makes hypothyroidism that much harder to diagnose. In many cases, doctors assume a woman is simply going through perimenopause or suffering mild depression. "It's all too common for a doctor to hear 'tired, moody, forgetful' and offer the patient a prescription for antidepressants," says Richard Shames, M.D., of San Rafael, California, a thyroid specialist.
There are few things more frustrating than getting the wrong treatment. My younger sister was told to take antacids for her nausea. Doctors didn't immediately recognize her hypothyroidism in part because she's thin and didn't feel tired. "It was awful," she says. "My husband would cook us a great dinner, I'd eat one bite and feel so sick I'd have to crawl into bed."
After doing her own research and insisting that her doctor give her a relatively new kind of test, my sister got an accurate diagnosis. It took a while to get the right dosage of medication, and that's not uncommon. (Treatment usually consists of replacement hormones.) But the nausea is gone now.
Good-bye, desperation
"I've seen so many patients come in with the same story," says Stephen E. Langer, M.D., a thyroid specialist in Berkeley, California. "From their symptoms, it's clear that their thyroid is underactive. But either it doesn't show up on standard tests, so their previous doctor refused to prescribe medication, or they are on medication but it's not working."
The desperation seems all the more unjust when you realize that being treated can be a life-affirming event. My friend Cathryn Jakobson Ramin, 49, a fellow writer from Mill Valley, California, is a wonderful example. A few years ago, she noticed that her hands and feet were always cold, her hair was falling out, and her memory was increasingly iffy. After a few years of being told her thyroid tests were normal, Cathryn found her way to a specialist. Once treated, she noticed a huge improvement in her memory.
At a recent party where hypothyroidism came up in conversation, several friends described unsuccessful attempts to get treated for symptoms that seemed suspiciously hypothyroid, while others raved about how much better they felt taking thyroid medication. Cathryn came up to the group, listened for a moment, then announced, "They should put it in the water."
Frequent Health contributor Melanie Haiken lives in Northern California.
Health.com/ CNN
Most people say they're tired when they skip their morning run or nod off during their favorite 9 o'clock sitcom. But if you want to know about real bone-crunching fatigue, the kind that chains you to your bed, ask someone with a thyroid disorder.
For me, the exhaustion was totally out of character. I'd always been high-energy, even a tad hyper. Six hours of sleep a night was enough. Then last fall I became a different person, someone I didn't like very much at all.
I'd get up at 7:15 and see my 13-year-old out the door, then lie down. Next thing I knew it was 8 a.m. and there were a mere 10 minutes left to get my 10-year-old fed and to school. As if her tardies weren't bad enough, I started crawling back into bed again after I dropped her off. Suddenly there weren't enough hours in the day to earn the living that supported us all.
Though I mentioned the problem to my doctor, all he did was offer sleeping pills. But then my younger sister discovered she had a thyroid problem, and her doctor said it runs in families. (Health.com: Why thyroid disorders are so commonexternal link )
I read a list of the possible symptoms -- exhaustion, depression, constipation, hair loss, and heavy periods, among others -- and all the pieces began to fall into place. I have hypothyroidism. I share the disorder with millions of Americans, most of them women. And today, in many ways, I'm luckier than most. Thanks to my symptoms and a family history, my doctor put me on thyroid medication.
Now, at 44, I'm back to my usual self. My fatigue and constipation are gone and my eyebrows are growing back. I'm lucky. Millions of people aren't getting the help they deserve. You may be one of them.
A thyroid epidemic?
The Colorado Thyroid Disease Prevalence Study, published in 2000, found that as much as 10 percent of the population may have a thyroid disorder, and as many as half of those cases were thought to be undiagnosed. Six years later, that's considered a conservative estimate. Some experts say a woman over 35 has a 30 percent chance of developing hypothyroidism. When I tell people about my condition, the room echoes. They say they have it, too, or report that a friend or family member does. (Health.com: Feeling sluggish? Try sushiexternal link )
What's going on?
New thinking seems to be uncovering many more people who suffer from hypothyroidism -- happy news, assuming they get treated. For decades the disorder has usually, but not always, been diagnosed with a blood test, a good place to start if you think you may have it (see "How to Find Answers," at right). In recent years the American Association of Clinical Endocrinologists recommended narrowing the so-called normal range for blood-test scores, catching millions more whose thyroid issues wouldn't have been diagnosed otherwise. Even if your results fail to flag a problem, you may still have symptoms and be a candidate for treatment. (Health.com: Help for hypothyroidismexternal link )
Hello, sluggishness
Your thyroid is a tiny, butterfly-shaped gland at the base of your neck. Sometimes described as the body's thermostat, it controls energy flow. Hypothyroidism, also called low thyroid, means the gland isn't producing enough hormones to do its job. The most frequent cause is Hashimoto's thyroiditis, a condition that causes your body to produce antibodies that attack the thyroid. A shortage of thyroid hormones makes you sluggish at every level.
Slowed digestion causes constipation, sluggish metabolism leads to weight gain and elevated cholesterol, even hair and skin can become dry and coarse (and hair can fall out) because they're not getting enough nutrients. The brain also needs thyroid hormones to use oxygen and stimulate the production of chemicals like serotonin and dopamine that regulate emotions. That's why hypothyroidism can lead to depression and moodiness, not to mention the fuzzy thinking that nearly every thyroid patient complains about. Other symptoms, such as heavy periods, cramps, and a queasy stomach, are trickier for doctors to connect to an underactive thyroid. (Health.com: Making sense of medical testsexternal link)
Most of these symptoms may sound familiar--it's not unusual for a 30-, 40-, or 50-something woman to feel tired, bummed out, and a little bit overweight -- and this makes hypothyroidism that much harder to diagnose. In many cases, doctors assume a woman is simply going through perimenopause or suffering mild depression. "It's all too common for a doctor to hear 'tired, moody, forgetful' and offer the patient a prescription for antidepressants," says Richard Shames, M.D., of San Rafael, California, a thyroid specialist.
There are few things more frustrating than getting the wrong treatment. My younger sister was told to take antacids for her nausea. Doctors didn't immediately recognize her hypothyroidism in part because she's thin and didn't feel tired. "It was awful," she says. "My husband would cook us a great dinner, I'd eat one bite and feel so sick I'd have to crawl into bed."
After doing her own research and insisting that her doctor give her a relatively new kind of test, my sister got an accurate diagnosis. It took a while to get the right dosage of medication, and that's not uncommon. (Treatment usually consists of replacement hormones.) But the nausea is gone now.
Good-bye, desperation
"I've seen so many patients come in with the same story," says Stephen E. Langer, M.D., a thyroid specialist in Berkeley, California. "From their symptoms, it's clear that their thyroid is underactive. But either it doesn't show up on standard tests, so their previous doctor refused to prescribe medication, or they are on medication but it's not working."
The desperation seems all the more unjust when you realize that being treated can be a life-affirming event. My friend Cathryn Jakobson Ramin, 49, a fellow writer from Mill Valley, California, is a wonderful example. A few years ago, she noticed that her hands and feet were always cold, her hair was falling out, and her memory was increasingly iffy. After a few years of being told her thyroid tests were normal, Cathryn found her way to a specialist. Once treated, she noticed a huge improvement in her memory.
At a recent party where hypothyroidism came up in conversation, several friends described unsuccessful attempts to get treated for symptoms that seemed suspiciously hypothyroid, while others raved about how much better they felt taking thyroid medication. Cathryn came up to the group, listened for a moment, then announced, "They should put it in the water."
Frequent Health contributor Melanie Haiken lives in Northern California.
Swim classes aren't just for kids
By Judy Fortin
CNN
ALPHARETTA, Georgia (CNN) -- Blowing bubbles in the water is fun when you're a child, but for Stacey Mueller, it's part of a bigger endeavor. At the age of 45, she is learning how to swim. "It's very hard," says Mueller. "It's like learning a language or learning how to breathe when you're young."
Mueller is one of four adults taking a weekday afternoon beginner swimming class at the YMCA in Alpharetta, Georgia. Instructor Gina Thomas is in the shallow end of the pool within arm's reach of her students. She teaches a lot of adults who don't know how to swim. Thomas says each of her students has a different reason.
"People may have had a bad experience where they were taking swim lessons and went under or gulped water and felt like they were almost going to drown." (Watch how to be safe during boating seasonVideo)
Other beginners, like 27-year-old Naren Jangid and his wife, Dina, 24, never had a chance to learn how to swim as children growing up in India.
"I was really scared," he says. "Now I'm floating, and I can kick my legs without the flippers."
Thomas allows her students to start out slowly and go at their own pace until they feel comfortable in the pool. "I had one woman who took two lessons to walk down the steps because she had a really bad experience when she was young," remembers Thomas.
She encourages the new swimmers to relax. "They get tense. You can see it in their neck and in their shoulders."
One of her biggest challenges is teaching adults how to breathe in the water while swimming freestyle. Mueller acknowledges having trouble at first with the skill.
"It's hard to get over those first few sessions and not totally freak out there like I did a few times."
Thomas thinks it's harder to teach adults how to swim than children. "The adults overthink a little bit too much. They want to be in control of what they're doing, and it's very hard to do that."
Gaining control is a big part of the YMCA program. Instructors such as Thomas help students overcome their fear of the water, with a goal of lowering the incidence of drowning.
The Centers for Disease Control and Prevention reports there were more than 3,300 unintentional drownings in the United States in 2004. While there are no statistics on how many of those victims ever took a swimming lesson, the CDC estimates nine people drown each day.
Thomas argues that everyone should learn how to swim, no matter how old they are. She encourages students to stick with group lessons because they foster support and positive peer pressure.
Often she sees parents deciding to take lessons because of their kids. "If their children are learning how to swim, they'll say 'If he's doing it, I should probably do it.' "
That was part of the incentive for Naren Jangid. He admits he was afraid to stand up in the water out of fear he would lose his balance and fall in. Watching youngsters splashing around and having fun gave him the confidence to take the plunge.
"Kids can do it, and I cannot do it," laughs Jangid. "It's embarrassing."
Judy Fortin is a correspondent with CNN Medical News.
CNN
ALPHARETTA, Georgia (CNN) -- Blowing bubbles in the water is fun when you're a child, but for Stacey Mueller, it's part of a bigger endeavor. At the age of 45, she is learning how to swim. "It's very hard," says Mueller. "It's like learning a language or learning how to breathe when you're young."
Mueller is one of four adults taking a weekday afternoon beginner swimming class at the YMCA in Alpharetta, Georgia. Instructor Gina Thomas is in the shallow end of the pool within arm's reach of her students. She teaches a lot of adults who don't know how to swim. Thomas says each of her students has a different reason.
"People may have had a bad experience where they were taking swim lessons and went under or gulped water and felt like they were almost going to drown." (Watch how to be safe during boating seasonVideo)
Other beginners, like 27-year-old Naren Jangid and his wife, Dina, 24, never had a chance to learn how to swim as children growing up in India.
"I was really scared," he says. "Now I'm floating, and I can kick my legs without the flippers."
Thomas allows her students to start out slowly and go at their own pace until they feel comfortable in the pool. "I had one woman who took two lessons to walk down the steps because she had a really bad experience when she was young," remembers Thomas.
She encourages the new swimmers to relax. "They get tense. You can see it in their neck and in their shoulders."
One of her biggest challenges is teaching adults how to breathe in the water while swimming freestyle. Mueller acknowledges having trouble at first with the skill.
"It's hard to get over those first few sessions and not totally freak out there like I did a few times."
Thomas thinks it's harder to teach adults how to swim than children. "The adults overthink a little bit too much. They want to be in control of what they're doing, and it's very hard to do that."
Gaining control is a big part of the YMCA program. Instructors such as Thomas help students overcome their fear of the water, with a goal of lowering the incidence of drowning.
The Centers for Disease Control and Prevention reports there were more than 3,300 unintentional drownings in the United States in 2004. While there are no statistics on how many of those victims ever took a swimming lesson, the CDC estimates nine people drown each day.
Thomas argues that everyone should learn how to swim, no matter how old they are. She encourages students to stick with group lessons because they foster support and positive peer pressure.
Often she sees parents deciding to take lessons because of their kids. "If their children are learning how to swim, they'll say 'If he's doing it, I should probably do it.' "
That was part of the incentive for Naren Jangid. He admits he was afraid to stand up in the water out of fear he would lose his balance and fall in. Watching youngsters splashing around and having fun gave him the confidence to take the plunge.
"Kids can do it, and I cannot do it," laughs Jangid. "It's embarrassing."
Judy Fortin is a correspondent with CNN Medical News.
Laughter Yoga -- From Mumbai to the World
Stretching and Laughing Therapy Helps People Forget Hardships of Life
By BEN BARNIER, ABC NEWS
May 20, 2007
In the busy, polluted city of Mumbai in India, it's sometimes hard to find the time to smile.
Rickshaws local yellow and black open cabs clog the streets night and day.
Roads and public places display the sad view of desperate families living in shacks, very young children begging, and men who call themselves holy men, stalking tourists and locals for a fistful of rupees.
But every morning, a group of older folks escapes the smokes and horns of Mumbai's streets to gather at a park in the Mumbai suburbs.
They are followers of laughter yoga, a therapy that blends yoga-like stretching with laughing.
Most of them pensioners like to begin their day together. They clap and they breathe, until they laugh like children, forgetting for an hour the hardships of Mumbai's busy life.
"If we remain in the house," said 60-year-old Meera Tellan, "we think of our household problems. But when we come here, we forget all our worries. We forget our depression."
"It's a therapy," said Nagaradj Hair, 59. "We feel better and we feel young. What else do you want? This is the [best] thing, which you get [for] free! No charge!"
Today, laughter yoga is a global movement, with 5,000 clubs in Asia, America and Europe.
Local Indian clubs are free, but disciples from rich countries are ready to spend lofty amounts of money to be with the master.
This spring, the movement's founder, Madan Kataria, a Mumbai physician, is holding a rock star-like global tour in Hong Kong, Tokyo and Switzerland.
For $1,200, Kataria's followers will be able to spend a week in Switzerland to laugh with him.
Kataria has also taken the joys of stretching and laughing to the corporate world.
"People are killing themselves with stress in the work place," said Kataria.
He said he recently worked with an Indian automobile company, which will incorporate laughter yoga into its daily routine.
A therapy applied to individuals and professionals, school children and elderly people, laughter yoga is a success story of our times, and its evolution started in a small Mumbai park 12 years ago.
One early morning in 1995, Kataria was writing an article about the physical and mental benefits of laughter.
"Suddenly, I get a flash in my mind," recalled Kataria. "Why not start a laughter club?"
On the same day, Kataria gathered a few friends and shared jokes with them. But very quickly, "We ran out of jokes."
"Sexy, negative jokes came in, that was not funny," he said. "So, then I found this idea of laughing for no reason."
Kataria argues that children can laugh 400 times a day compared to grown-ups, who laugh less than 15 times because children laugh for no reason, without using sophisticated forms of humor.
Laughter yoga sessions feature a special kind of laugh a mechanical laugh which, when performed with other people, becomes genuine laughter.
Every morning, members of the local Mumbai club, which ABC News visited, practice the Namaste laughter, or Greeting laughter, in which followers hold their hands as in prayer. And there's also the Lion laughter hands open around their face and tongues out and the Lassi laughter (a local dairy drink) in which disciples mimic drinking an imaginary cup filled with laughter the more they drink, the more they laugh.
Their mechanical laughs may seem a bit odd, almost disturbing to the non-initiated.
And even at the park that morning, not all were convinced.
Children witnessed the session, laughing awkwardly, and busy adults passed by, staring suspiciously at the twelve folks who were extending their tongues and laughing.
But laughter yoga has greatly helped some people in despair, like 80-year-old Somoti, who said she had lost the use of her legs before joining laughter club.
Today, she is back on her feet and enjoys the company every morning. That has given Somoti a good reason to smile.
Copyright © 2007 ABC News Internet Ventures
By BEN BARNIER, ABC NEWS
May 20, 2007
In the busy, polluted city of Mumbai in India, it's sometimes hard to find the time to smile.
Rickshaws local yellow and black open cabs clog the streets night and day.
Roads and public places display the sad view of desperate families living in shacks, very young children begging, and men who call themselves holy men, stalking tourists and locals for a fistful of rupees.
But every morning, a group of older folks escapes the smokes and horns of Mumbai's streets to gather at a park in the Mumbai suburbs.
They are followers of laughter yoga, a therapy that blends yoga-like stretching with laughing.
Most of them pensioners like to begin their day together. They clap and they breathe, until they laugh like children, forgetting for an hour the hardships of Mumbai's busy life.
"If we remain in the house," said 60-year-old Meera Tellan, "we think of our household problems. But when we come here, we forget all our worries. We forget our depression."
"It's a therapy," said Nagaradj Hair, 59. "We feel better and we feel young. What else do you want? This is the [best] thing, which you get [for] free! No charge!"
Today, laughter yoga is a global movement, with 5,000 clubs in Asia, America and Europe.
Local Indian clubs are free, but disciples from rich countries are ready to spend lofty amounts of money to be with the master.
This spring, the movement's founder, Madan Kataria, a Mumbai physician, is holding a rock star-like global tour in Hong Kong, Tokyo and Switzerland.
For $1,200, Kataria's followers will be able to spend a week in Switzerland to laugh with him.
Kataria has also taken the joys of stretching and laughing to the corporate world.
"People are killing themselves with stress in the work place," said Kataria.
He said he recently worked with an Indian automobile company, which will incorporate laughter yoga into its daily routine.
A therapy applied to individuals and professionals, school children and elderly people, laughter yoga is a success story of our times, and its evolution started in a small Mumbai park 12 years ago.
One early morning in 1995, Kataria was writing an article about the physical and mental benefits of laughter.
"Suddenly, I get a flash in my mind," recalled Kataria. "Why not start a laughter club?"
On the same day, Kataria gathered a few friends and shared jokes with them. But very quickly, "We ran out of jokes."
"Sexy, negative jokes came in, that was not funny," he said. "So, then I found this idea of laughing for no reason."
Kataria argues that children can laugh 400 times a day compared to grown-ups, who laugh less than 15 times because children laugh for no reason, without using sophisticated forms of humor.
Laughter yoga sessions feature a special kind of laugh a mechanical laugh which, when performed with other people, becomes genuine laughter.
Every morning, members of the local Mumbai club, which ABC News visited, practice the Namaste laughter, or Greeting laughter, in which followers hold their hands as in prayer. And there's also the Lion laughter hands open around their face and tongues out and the Lassi laughter (a local dairy drink) in which disciples mimic drinking an imaginary cup filled with laughter the more they drink, the more they laugh.
Their mechanical laughs may seem a bit odd, almost disturbing to the non-initiated.
And even at the park that morning, not all were convinced.
Children witnessed the session, laughing awkwardly, and busy adults passed by, staring suspiciously at the twelve folks who were extending their tongues and laughing.
But laughter yoga has greatly helped some people in despair, like 80-year-old Somoti, who said she had lost the use of her legs before joining laughter club.
Today, she is back on her feet and enjoys the company every morning. That has given Somoti a good reason to smile.
Copyright © 2007 ABC News Internet Ventures
The Top Five Things to Consider When Starting a Workout Program
Increase Your Chances of Success Through a Realistic Approach
By STEFAN ASCHAN, ABC News
May 21, 2007
It never ceases to intrigue me when some clients come to me and tell me their stories about going straight from being a couch potato to joining an intensive boot camp.
Amazed, I listen to their stories and wonder what has happened to common sense.
If you have never done a proper push-up or a squat, how do you think you can manage boot camp? Has it occurred to some of us that boot camp is to push already in-shape individuals to the next level?
With this in mind, the proper question for people just starting an exercise program is: What makes sense to do when you are just starting out, and what can you do on your own to structure a personalized workout that is safe?
This is easier asked than answered, as there are so many factors that play a role. Here are factors that you should think about:
Goal: What is your goal? Now don't be too broad; tell me your goal exactly, in numbers, and in what time frame.
For example: "I want to improve my overall muscle tone by losing 2 percent body fat by Nov. 2, 2007."
Leave it too broad, and you won't be able to measure your progress in the future. An example to avoid would be: "I would like to lose weight." Yes, this is great, but tell me exactly how much and in what time frame.
Also keep in mind that weight loss in and of itself does not always have to be the goal. For many it is to finish a triathlon, hike Mount Everest, complete a marathon, improve their running style or learn about proper lifting techniques. Whatever it might be, each of those goals will have a different time frame -- and therefore, a different training schedule.
Solutions: Now you have your goal. But how are you going to get there? Come up with solutions that you can execute. No, not just five or 10. Come up with at least 20 possible solutions. Most of the time, solutions 17 through 20 are the most valuable solutions for you to implement.
Capabilities: If you have been inactive and your goal is to run a marathon in two months, you might be facing an uphill battle. I am not saying you can't do it, but be smart and build your body up to the challenge.
Another thing to keep in mind is that you might have injuries that need to be taken care off first before you start proper training. Muscular imbalances can be another issue. You can do anything you want if you but your mind to it. But be smart about how you approach it.
Time: How much time do you have available to train, and how much time can you really commit to? Those are important questions, and both have a different meaning. Commitment means that you are actually doing what you set out to do. So think about it first: How much time can you reasonably commit to?
Structure: How do you build your workout program? This is one of the questions that I have received many times from individuals that I have met who could not afford personal training sessions, and it is not that easy to answer. But let me give it a try.
Understand that all of our bodies are different. We all have different activities we have experienced in the past, and therefore different central nervous conditioning.
Think about it. Some of us competed in track and field in college, while some played football or basketball and some took dance classes. Each of those requires a different skill set and different strengths. Hence, how can you explain to somebody what to do if you have not met that person? Without knowing the strengths and weaknesses of their muscular system and the short and long muscle groups that need to be corrected for the system to work efficiently, it is an extremely difficult task.
Getting Started
One of the best approaches is to look into your posture first. What is posture, many of you wonder? Ideal posture is the best possible body position to execute movements most efficiently. By accomplishing a correct body posture you prevent yourself from getting injured.
If you are really want to learn more about your ideal posture I highly recommend to pick up the book "Muscle Testing and Function" by Kendall, McCreary and Provacne, fourth edition. Educate yourself and find a personal trainer who can analyze your body as mentioned in the book.
As soon as you have corrected muscular imbalance, you can move further into the strengthening section of your program. Keep in mind there are many different ways to strengthen your body. But one of the easier that you can do is to use your own body's resistance -- and you don't even need a gym.
Such exercises are a good start, and you can do them anywhere. Additional resistance can be added on through weights or rubber bands. Your goal is to build up lean muscle weight to burn more fat tissue on your body.
Set Your Goal -- and Go for It
Keep in mind that it is important for you to know what you would like to accomplish. A program designed for a bodybuilder is different compared to that of a person who competes in track and field, or who wants to do gymnastics, or who is injured.
But no matter what you decide on, the most important thing is to get started and do it step by step. Don't rush into it. Enjoy the process, plan it out and stick to your commitments to improve your body. Most importantly, keep in mind your goals, your solutions, your capabilities and your time availabilities.
To help you get started, please go to www.stefanaschan.com and download the free goal and solution sheet, which you can find in the Mental Detox box under the link "forms."
Fill it out and stick to it. Do it again after four weeks and see how your goals and your solutions might have changed by comparing it to your first document.
Stefan Aschan is the owner and founder of www.strength123.com, a New York City-based enterprise that provides nutrition advice and exercise programs.
Copyright © 2007 ABC News Internet Ventures
By STEFAN ASCHAN, ABC News
May 21, 2007
It never ceases to intrigue me when some clients come to me and tell me their stories about going straight from being a couch potato to joining an intensive boot camp.
Amazed, I listen to their stories and wonder what has happened to common sense.
If you have never done a proper push-up or a squat, how do you think you can manage boot camp? Has it occurred to some of us that boot camp is to push already in-shape individuals to the next level?
With this in mind, the proper question for people just starting an exercise program is: What makes sense to do when you are just starting out, and what can you do on your own to structure a personalized workout that is safe?
This is easier asked than answered, as there are so many factors that play a role. Here are factors that you should think about:
Goal: What is your goal? Now don't be too broad; tell me your goal exactly, in numbers, and in what time frame.
For example: "I want to improve my overall muscle tone by losing 2 percent body fat by Nov. 2, 2007."
Leave it too broad, and you won't be able to measure your progress in the future. An example to avoid would be: "I would like to lose weight." Yes, this is great, but tell me exactly how much and in what time frame.
Also keep in mind that weight loss in and of itself does not always have to be the goal. For many it is to finish a triathlon, hike Mount Everest, complete a marathon, improve their running style or learn about proper lifting techniques. Whatever it might be, each of those goals will have a different time frame -- and therefore, a different training schedule.
Solutions: Now you have your goal. But how are you going to get there? Come up with solutions that you can execute. No, not just five or 10. Come up with at least 20 possible solutions. Most of the time, solutions 17 through 20 are the most valuable solutions for you to implement.
Capabilities: If you have been inactive and your goal is to run a marathon in two months, you might be facing an uphill battle. I am not saying you can't do it, but be smart and build your body up to the challenge.
Another thing to keep in mind is that you might have injuries that need to be taken care off first before you start proper training. Muscular imbalances can be another issue. You can do anything you want if you but your mind to it. But be smart about how you approach it.
Time: How much time do you have available to train, and how much time can you really commit to? Those are important questions, and both have a different meaning. Commitment means that you are actually doing what you set out to do. So think about it first: How much time can you reasonably commit to?
Structure: How do you build your workout program? This is one of the questions that I have received many times from individuals that I have met who could not afford personal training sessions, and it is not that easy to answer. But let me give it a try.
Understand that all of our bodies are different. We all have different activities we have experienced in the past, and therefore different central nervous conditioning.
Think about it. Some of us competed in track and field in college, while some played football or basketball and some took dance classes. Each of those requires a different skill set and different strengths. Hence, how can you explain to somebody what to do if you have not met that person? Without knowing the strengths and weaknesses of their muscular system and the short and long muscle groups that need to be corrected for the system to work efficiently, it is an extremely difficult task.
Getting Started
One of the best approaches is to look into your posture first. What is posture, many of you wonder? Ideal posture is the best possible body position to execute movements most efficiently. By accomplishing a correct body posture you prevent yourself from getting injured.
If you are really want to learn more about your ideal posture I highly recommend to pick up the book "Muscle Testing and Function" by Kendall, McCreary and Provacne, fourth edition. Educate yourself and find a personal trainer who can analyze your body as mentioned in the book.
As soon as you have corrected muscular imbalance, you can move further into the strengthening section of your program. Keep in mind there are many different ways to strengthen your body. But one of the easier that you can do is to use your own body's resistance -- and you don't even need a gym.
Such exercises are a good start, and you can do them anywhere. Additional resistance can be added on through weights or rubber bands. Your goal is to build up lean muscle weight to burn more fat tissue on your body.
Set Your Goal -- and Go for It
Keep in mind that it is important for you to know what you would like to accomplish. A program designed for a bodybuilder is different compared to that of a person who competes in track and field, or who wants to do gymnastics, or who is injured.
But no matter what you decide on, the most important thing is to get started and do it step by step. Don't rush into it. Enjoy the process, plan it out and stick to your commitments to improve your body. Most importantly, keep in mind your goals, your solutions, your capabilities and your time availabilities.
To help you get started, please go to www.stefanaschan.com and download the free goal and solution sheet, which you can find in the Mental Detox box under the link "forms."
Fill it out and stick to it. Do it again after four weeks and see how your goals and your solutions might have changed by comparing it to your first document.
Stefan Aschan is the owner and founder of www.strength123.com, a New York City-based enterprise that provides nutrition advice and exercise programs.
Copyright © 2007 ABC News Internet Ventures
Over 40, female and getting fatter? Beware risks
TRENTON, N.J. - Getting fatter around the middle? Have a family history of heart disease or diabetes? You could be headed for the same trouble, especially if you’re over 40 and female.
There are no obvious symptoms from high blood sugar or the condition called insulin resistance, so few people realize it is creeping up and putting them on the path to diabetes, heart disease or both.
But insulin resistance, a type of pre-diabetes, is a growing national problem: Some experts believe half of all overweight or obese American adults are insulin-resistant.
Yet, even many women with a family history of heart disease or diabetes don’t know they need to eat a healthier diet and get more exercise to avoid those problems — two of the nation’s top killers.
“We think this is a very important new issue for women,” said Audrey Sheppard, chief executive of the National Women’s Health Resource Center. “There’s very little awareness.”
As women enter the years leading to menopause, the hormonal changes that trigger hot flashes and end menstruation make women more likely to add fat around the waistline than in other places. A key tip off of looming trouble is a waistline over 34 inches, according to one expert. (For men, it’s 40 inches.)
Fat also builds up in the liver and other vital organs, predisposing them to insulin resistance, a condition in which insulin no longer can inject enough glucose into the body’s cells for fuel, said Dr. David Katz, co-founder of the Yale Prevention Research Center and author of several books on weight control.
Cascade of insulin resistance
The body’s compensatory mechanisms eventually fail, blood pressure rises along with levels of blood sugar and blood fat — making cells even more resistant to insulin. Diabetes, heart disease or both often follow.
“That’s the sequence that’s occurring in tens of millions of American adults” and an increasing number of children amid the country’s obesity epidemic, said Katz. “It’s an enormous problem. We’re just starting to get doctors’ attention.”
There are no obvious symptoms from high blood sugar or the condition called insulin resistance, so few people realize it is creeping up and putting them on the path to diabetes, heart disease or both.
But insulin resistance, a type of pre-diabetes, is a growing national problem: Some experts believe half of all overweight or obese American adults are insulin-resistant.
Yet, even many women with a family history of heart disease or diabetes don’t know they need to eat a healthier diet and get more exercise to avoid those problems — two of the nation’s top killers.
“We think this is a very important new issue for women,” said Audrey Sheppard, chief executive of the National Women’s Health Resource Center. “There’s very little awareness.”
As women enter the years leading to menopause, the hormonal changes that trigger hot flashes and end menstruation make women more likely to add fat around the waistline than in other places. A key tip off of looming trouble is a waistline over 34 inches, according to one expert. (For men, it’s 40 inches.)
Fat also builds up in the liver and other vital organs, predisposing them to insulin resistance, a condition in which insulin no longer can inject enough glucose into the body’s cells for fuel, said Dr. David Katz, co-founder of the Yale Prevention Research Center and author of several books on weight control.
Cascade of insulin resistance
The body’s compensatory mechanisms eventually fail, blood pressure rises along with levels of blood sugar and blood fat — making cells even more resistant to insulin. Diabetes, heart disease or both often follow.
“That’s the sequence that’s occurring in tens of millions of American adults” and an increasing number of children amid the country’s obesity epidemic, said Katz. “It’s an enormous problem. We’re just starting to get doctors’ attention.”
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