Insomnia

...ba href=/insomnia/a/b, weight gain, chronic fatigue, depression and anxiety.

To see if weight training might help boost patients' quality of life, researchers assigned 86 women who had finished their cancer treatment to either a weight-training program or no weight training.

Those in the weight-training group were taught how to perform nine common weight-based exercises using free weights and resistance machines to work the muscles of their chest, back, shoulders, arms, buttocks, hips and thighs.

"They put in two sessions a week, one hour each time, for six months," says study co-author Dr.

Tetsuya Ohira, a visiting scholar in the division of epidemiology and community health at the University of Minnesota.

Ohira and his team assessed the women's body fat, weight, bone density and upper and lower body strength, among other measurements.

And they asked the women about daily problems and their quality of life, such as state of mind and satisfaction with relationships.

"Our study showed that upper body strength and muscles improved more than lower body," Ohira says.

Since previous studies have found that aerobic exercise such as walking is good for improving the quality of life in breast cancer survivors, Ohira says he now believes that adding weight training to aerobic exercise "could improve the quality of life even more." The women who trained with weights had increases in lean muscle mass, compared with those who did not.

Those who pumped iron also "had a moderately improved quality of l...

...ba href=/insomnia/a/b, weight gain, chronic fatigue, depression and anxiety.

To see if weight training might help boost patients' quality of life, researchers recruited 86 women who had completed successful treatment of breast cancer.

Half the women were assigned to an exercise group.

For three months they met twice a week with personal fitness trainer to develop a weightlifting regimen.

They were taught how to perform nine common weight-based exercises using free weights and resistance machines to work the muscles of their chest, back, shoulders, arms, buttocks, hips and thighs.

They were then encouraged to follow it for another three months.

The second group had no weight training.

Researchers assessed the women's body fat, weight, bone density and upper and lower body strength, among other measurements.

And they asked the women about daily problems and their quality of life, such as state of mind and satisfaction with relationships.

The women in the exercise group said they felt they had more strength, speed and self-confidence as a result of the workouts.

It appears the weightlifting helped them regain a feeling of control of their bodies, researchers said.

Researchers also found that women who did strength training increased their infection-fighting T-cell levels.

And they had better upper-body strength, less fatigue and better quality of life compared with those who didn't exercise.

The women who trained with weights had increases i...

...ba href=/insomnia/a/b, increased urination and thirst set the stage for anxiety.

In some cases alcohol can lead to panic attacks.

Instead try having a juice or a healthy milk shake.

It beats alcohol any day and is great for your system.Complex carbsDuring anxious times, turn to carbohydrates.

Carbohydrates act as a tranquiliser by increasing the amount of serotonin, the neurotransmitter that helps calm your brain.

Complex carbs, such as potatoes, whole-wheat bread and pasta, take longer to digest than sugary carbohydrates, so the effect is longer-lasting and isn't as likely to result in rebound hypoglycemia, which would make the anxiety worse in the long run.

For the best results eat your carbs straight, without fat or protein to interfere with the effect.Supplements Even certain malnutrition or deficiencies can lead to feelings of anxiety.

The B vitamins, whose role it is to unlock the energy in food, are especially crucial, particularly B-6, which helps manufacture serotonin in the brain.

Choose a daily supplement that supplies 100 per cent of the daily recommendation of all vitamins and minerals.

However, always check with a doctor before you start taking such supplements.ExerciseYes it is not a food but definitely feeds your system in a positive manner.

Plenty of exercise is one of the best all-natural ways to reduce stress and anxiety.

It relieves muscle tension, reduces blood pressure and, if prolonged, produces endorphins that make you feel relaxed.

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