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The lazy ladies and gents guide to getting fit

When you’re someone that has never really worked out out or focused on their health and fitness levels, you may have no idea where to start. But don’t let that stop you or make you feel bad, because you definitely won’t be the only one.

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No matter who you are, what you believe in, or how you choose to live your life, it’s safe to say that you’re always going to want to be healthy. When you’re sick or not feeling your best, it can bring you down. Even when you’re usually the happiest, most positive person out there, when your health and fitness levels aren’t where they should be, it can affect that. Plus, you know that you have to look after yourself and stay fit in order to be healthy. But knowing that and actually doing something about it will always make you feel better. But this doesn’t necessarily mean that you have to become a fitness freak, not by a long shot.

When you’re someone that has never really worked out out or focused on their health and fitness levels, you may have no idea where to start. But don’t let that stop you or make you feel bad, because you definitely won’t be the only one. It’s hard to know where you need to begin. Plus, when you lead a busy lifestyle and you really find it hard to motivate yourself to focus on your health and fitness, it can often hold you back. But that was before and this is now. Now, you’re going to be able to get fit without having to drastically change your life.

Here’s how to do it with just a few simple steps and swaps in your life.

Walk, Don’t Drive

How often do just jump in the car out of convenience? Do you find yourself automatically choosing to drive wherever you go? When you have a car, it’s often too easy to drive over walking. After all, why else do you have the car? But when you choose to walk, you’re actually making a healthy choice when it comes to your body. Because walking even just a little more each day is the best way to make sure that you’re getting a bit fitter.

Take The Stairs

It’s also the same when it comes to the stairs. All too often in love, we’ll tend to take the elevator or the escalator if the option is given to us. Again, we don’t always want to choose the option where we have to walk, aka the stairs. But when you take the stairs, you’re actually allowing yourself to get in a little extra workout, which is often a sneaky way of helping your health without making too much of a lifestyle change.

Choose Convenience

But at the same time, you might know that just walking a bit more won’t always mean that you can get fit. If you still want to join a gym, but you’re worried that you will make excuses for why you can’t go, then think about finding fitness center locations that are going to be convenient for you. When your center is close to work or on your route home, you’ll be more likely to go. And you know half the battle is actually getting there.

Make Sure You’re Moving

If you do a very inactive job and you’re sat around for long hours at a time, you’re going to find that your lazy levels kick up a notch. You’ll find it so much harder to feel motivated. So, think about ways that you can keep moving throughout the day, such as talking a walk on your lunch break or stretching, and stay on top of them. This is a simple but effective way of adding to your fitness levels.

Drink More Water

Another fitness fueling move is to make sure that you’re drinking enough water. Technically, this is something for all of your health, but it can help to keep your fit too. Water fuels your body, gives you energy, and helps you to carry out a workout. So making sure to drink more water will help you to stay motivated for your workouts.

Focus On Portion Control

When it comes to what you eat, it’s not always easy to cut out some of the unhealthy foods that you love. But you don’t always have to try and do that. Instead, you could give these portion control tricks a try. By focusing on how much you’re eating instead of what, you may find it helps your health.

Work On Your Nutrition

At the same time, you will find that focusing on nutrition can help you. It is important to eat meals that help with your fitness journey.

Instead of thinking about the things that you should be eating less of, focus on what you need to eat more of. By adding lots of fruits and vegetables and whole grains into your diet, you may discover that you can improve your health and fitness, but still enjoy the lifestyle that you love.

Challenge Yourself

If you have a bit of a competitive nature, then you may really benefit from challenging yourself. Set yourself a challenge for 30 days or to be able to reach a certain figure (whether it’s fitness or weight loss related). By pushing yourself, you may find that you actually start to build a healthy habit and find motivation so much easier.

Clear Your Mind

But the ideas of getting fitter and feeling better in yourself isn’t just about how much you workout or what you eat, it’s also about your mind. If you want to really get the most out of your efforts, your mind needs to be in the right place. So take a break. Allow yourself to rest and relax every single day. But do this productively by meditating, reading, taking a walk or bath, and not just mindlessly watching TV or scrolling on the internet. Then, you should find that your mind is much clearer.

Skip The Small Stuff

Finally, you should find it super easy to start thinking about how you can cut out empty calories from your diet. These are the things that you eat that tend to have little or no nutritional content, and are packed for of things like sugar, salt, or fats. When you skip one of two of these each day, your body will feel so much healthier and fitter.

Health & Wellness

Between 16% and 18% of preadolescents have ideas of suicide

Up to 18% of preadolescents have ideas of suicide, with the main risk factors including depressive symptoms, anxiety and compulsive obsessive disorder.

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Up to 18% of preadolescents have ideas of suicide, with the main risk factors including depressive symptoms, anxiety and compulsive obsessive disorder. This is according to “Suicidality in a Community Sample of Early Adolescents: A Three-Phase Follow-Up Study”, done by Voltas, N., Hernández-Martínez, C., Arija, V. and Canals, J.

In the study, the researchers studied a group of 720 boys and 794 girls who studied in 13 schools in Reus. They were monitored during three developmental periods: 10 years old, 11 years old and 13 years old. At the beginning of the study, the students answered a series of psychological tests that were used to detect which of them presented emotional symptoms related to depression, anxiety and obsessive compulsive disorder (OCD). From their responses, two groups were created: one group at risk of emotional problems and a control group.

The disorders were diagnosed with standardised international criteria and the boys and girls were monitored to see how suicidal ideation developed throughout the research period.

The figures were quite stable. During the first period, 16% of the students stated that they had thought about suicide, of whom 33% stated the same one year later. In both the second and the third period, ideas of suicide were expressed by 18% of the students surveyed. The risk of suicide was determined in a personal interview and was present in 12.2% of the children with an average age of 11 years old. Although there were no differences between the sexes, the severity of the suicidal behaviour was greater in boys.

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The researchers also observed what factors predicted suicidal ideation and they found here that there were differences between the sexes.

“In boys it is previous depressive symptoms which determine subsequent suicidal ideation,” says Núria Voltas, one of the researchers involved in the study. In girls, on the other hand, it is a combination of anxiety symptoms, OCD and the family’s socioeconomic situation.

The results of this research, published in the scientific journal Archives of Suicide Studies reveal the factors that can trigger ideas of suicide in this age group. “Our results will enable us to have greater control over this particular aspect and take prevention measures in preadolescents, who are going through a period of considerable vulnerability,” she concludes.

This is a noteworthy study, considering other – and earlier – studies have repeatedly highlighted how members of the LGBTQIA community are greatly affected by suicide. In 2018, for instance, a study from the University of Arizona noted that 50.8% of transmasculine adolescents between the ages of 11 and 19 have attempted suicide at least once, while 41.8% of nonbinary adolescents – those who don’t identify as exclusively male or exclusively female – have attempted suicide.

Still another study – also done in 2018 – that appeared in Pediatrics noted that almost 14% of adolescents reported a previous suicide attempt, with disparities by gender identity in suicide attempts. Female to male adolescents reported the highest rate of attempted suicide (50.8%), followed by adolescents who identified as not exclusively male or female (41.8%).

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Still another study – also done in 2018 – that appeared in LGBT Health found that a total of 37% of trans respondents reported having seriously considered suicide during the past 12 months and 32% had ever attempted a suicide. Offensive treatment during the past three months and lifetime exposure to trans-related violence were significantly associated with suicidality. 


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Health & Wellness

FDA warns public on dangers of injectable whitening products like glutathione

The FDA stated that there are numerous side effects on the use of injectable glutathione for skin lightening, including toxic effects on the liver, kidneys, and nervous system.

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It sure took them a while, but the Food and Drug Administration (FDA) has – finally – warned the public on the dangers associated with the use of injectable lightening agents such as glutathione.

In an advisory dated July 5, 2019 – FDA Advisory No. 2019-182 – the FDA noted that “in the Philippines, several health and beauty salons, wellness spa and beauty clinics are offering all kinds of beauty enhancements, services and skin treatments. It is alarming that they also offer services such as intravenous drip or infusion using skin lightening agents including reduced glutathione, vitamin C and other injections.

“To date there are no published clinical trials that have evaluated the use of injectable glutathione for skin lightening. There are also no published guidelines for appropriate dosing regimens and duration of treatment. The FDA has not approved any injectable products for skin lightening. Injectable glutathione is approved by FDA Philippines as an adjunct treatment in cisplatin chemotherapy.”

The FDA stated that there are numerous side effects on the use of injectable glutathione for skin lightening, including toxic effects on the liver, kidneys, and nervous system. “Also of concern is the possibility of Stevens Johnson Syndrome. Injectable glutathione is sometimes paired with intravenous Vitamin C. Vitamin C injection may form kidney stones if the urine is acidic. Large doses of Vitamin C have resulted in hemodialysis in patients with glucose-6-phosphate dehydrogenase (G6PD) deficiency.”

Other potential risks include transmission of infectious agents, such as HIV, hepatitis C and B. This is of particular concern when non-medical practitioner administers this treatment or done in a non-sterile facility.
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And given that glutathione affects the production of melanin (the pigment that gives the human skin, hair and eyes their color), “there are (also) theoretical concerns about the long term skin cancer risk.”

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Other potential risks include transmission of infectious agents, such as HIV, hepatitis C and B. This is of particular concern when non-medical practitioner administers this treatment or done in a non-sterile facility.

The FDA is urging people to consult ONLY a board-certified dermatologist, and avoid buying injectable products online and from being lured to a promising effect of medicines as beauty products.

“Seek medical attention immediately if you experience any side effects and report it to FDA at pharmacovigilance@fda.gov.ph or via online reporting through www.fda.gov.ph.” The Center for Drug Regulation and Research may also be reached at (02) 809-5596.

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Health & Wellness

Seeing greenery linked to less intense and frequent cravings

The findings add to evidence that points to the need to protect and invest in green spaces within towns and cities, in order to maximize the public health benefits they may afford.

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Being able to see green spaces from your home is associated with reduced cravings for alcohol, cigarettes and harmful foods, new research has shown.

The study, led by the University of Plymouth, is the first to demonstrate that passive exposure to nearby green space is linked to both lower frequencies and strengths of craving. It builds on previous research suggesting exercising in nature can reduce cravings, by demonstrating the same may be true irrespective of physical activity.

Researchers say the findings add to evidence that points to the need to protect and invest in green spaces within towns and cities, in order to maximize the public health benefits they may afford. They also suggest the causality of this link needs to be investigated further.

The study, published in the journal Health & Place, is the first to investigate the relationship between exposure to natural environments, craving for a range of appetitive substances and the experiencing of negative emotions or feelings.

It involved academics from the University’s School of Psychology, with support from the European Centre for Environment and Human Health at the University of Exeter.

Leanne Martin, who led the research as part of her Master’s degree in Plymouth, said: “It has been known for some time that being outdoors in nature is linked to a person’s wellbeing. But for there to be a similar association with cravings from simply being able to see green spaces adds a new dimension to previous research. This is the first study to explore this idea, and it could have a range of implications for both public health and environmental protection programs in the future.”

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For the research, participants completed an online survey that explored the relationships between various aspects of nature exposure, craving and negative affect.

Among other things, it measured the proportion of green space in an individual’s residential neighborhood, the presence of green views from their home, their access to a garden or allotment; and their frequency of use of public green spaces.

The results showed that having access to a garden or allotment was associated with both lower craving strength and frequency, while residential views incorporating more than 25% greenspace evoked similar responses.

The study also measured physical activity undertaken within the same time frame that cravings were assessed, showing the reduced craving occurred irrespective of physical activity level.

Dr Sabine Pahl, Associate Professor (Reader) in Psychology, added: “Craving contributes to a variety of health-damaging behaviors such as smoking, excessive drinking and unhealthy eating. In turn, these can contribute to some of the greatest global health challenges of our time, including cancer, obesity and diabetes. Showing that lower craving is linked to more exposure to green spaces is a promising first step. Future research should investigate if and how green spaces can be used to help people withstand problematic cravings, enabling them to better manage cessation attempts in the future.”

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Health & Wellness

Alcohol causes significant harm to those other than the drinker

Some 21% of women and 23% of men experienced harm because of someone else’s drinking in the last 12 months. These harms include: threats or harassment, ruined property or vandalism, physical aggression, harms related to driving, or financial or family problems.

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Each year, one in five adults – estimated to reach 53 million people in the US alone – experience harm because of someone else’s drinking. This is according to “Alcohol’s secondhand harms in the United States: New data on prevalence and risk factors”, research done by Nayak, M. B. Patterson, D. Wilsnack, S. C. Karriker-Jaffe, K. J. and Greenfield, T. K., and which appeared in the Journal of Studies on Alcohol and Drugs.

This is why, according to the researchers, similar to how policymakers addressed the effects of secondhand smoke, society also needs to combat the secondhand effects of drinking because alcohol’s harm to others is “a significant public health issue.”

To conduct the study, researchers led by Nayak of the Alcohol Research Group, a program of the Public Health Institute in Oakland, California, analyzed data from two telephone surveys conducted in 2015 – the National Alcohol’s Harm to Others Survey and the National Alcohol Survey. The current research, funded by the National Institute on Alcohol Abuse and Alcoholism, looked at data from 8,750 respondents age 18 and older and provides support for alcohol control policies, such as taxation and pricing to reduce alcohol’s harm to persons other than the drinker.

According to the study, some 21% of women and 23% of men, an estimated 53 million adults, experienced harm because of someone else’s drinking in the last 12 months. These harms include: threats or harassment, ruined property or vandalism, physical aggression, harms related to driving, or financial or family problems. The most common harm was threats or harassment, reported by 16% of survey respondents.

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The specific types of harm experienced differed by gender. Women were more likely to report financial and family problems, whereas ruined property, vandalism, and physical aggression were more likely to be reported by men.

The researchers also cited additional factors, including age and the person’s own drinking. For instance, people younger than age 25 had a higher risk of experiencing harm from someone else’s drinking.

Also, almost half of men and women who themselves were heavy drinkers said they had been harmed by someone else’s drinking. Even people who drank but not heavily were at two to three times the risk of harassment, threats, and driving-related harm compared with abstainers. Heavy drinking was defined as drinking five or more drinks at a time for men or four or more drinks for women at least monthly.

It is worth noting that members of sexual minority sectors have higher rates of polysubstance use/abuse.

“[T]he freedom to drink alcohol must be counter-balanced by the freedom from being afflicted by others’ drinking in ways manifested by homicide, alcohol-related sexual assault, car crashes, domestic abuse, lost household wages, and child neglect,” wrote Timothy Naimi, M.D., M.P.H., of the Boston Medical Center in an accompanying commentary.

Naimi advocates for increased taxes on alcoholic beverages, noting that there is strong evidence that increased alcohol taxes decrease excessive drinking and reduce the harms to people other than the drinker.

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Nayak – the research’s lead author – agreed. “Control policies, such as alcohol pricing, taxation, reduced availability, and restricting advertising, may be the most effective ways to reduce not only alcohol consumption but also alcohol’s harm to persons other than the drinker,” she said.

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Health & Wellness

Sexual minority women more likely to engage in high-intensity binge drinking

Sexual minority women, whether defined on the basis of sexual attraction, behavior, or identity, were more likely than sexual majority women to engage in high-intensity binge drinking.

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Sexual minority women, whether defined on the basis of sexual attraction, behavior, or identity, were more likely than sexual majority women to engage in high-intensity binge drinking. This is according to a study done by Jessica N. Fish and published in LGBT Health.

The study, “Sexual Orientation-Related Disparities in High-Intensity Binge Drinking: Findings from a Nationally Representative Sample“, eyed to assess sexual orientation differences in high-intensity binge drinking using (American) nationally representative data.

Data used were from the National Epidemiologic Survey on Alcohol and Related Conditions III (N = 36,309), a nationally representative sample of US adults collected in 2012–2013. Sex-stratified adjusted logistic regression models were used to test sexual orientation differences in the prevalence of standard (4+ for women and 5+ for men) and high-intensity binge drinking (8+ and 12+ for women; 10+ and 15+ for men) across three dimensions of sexual orientation: sexual attraction, sexual behavior, and sexual identity.

As per the researcher (and as stated): “Sexual minority women, whether defined on the basis of sexual attraction, behavior, or identity, were more likely than sexual majority women to engage in high-intensity binge drinking at two (adjusted odds ratios [aORs] ranging from 1.52 to 2.90) and three (aORs ranging from 1.61 to 3.27) times the standard cutoff for women (4+).”

Sexual minority men, depending on sexual orientation dimension, were equally or less likely than sexual majority men to engage in high-intensity binge drinking.

The results suggest that differences in alcohol-related risk among sexual minority individuals vary depending on sex and sexual orientation dimension.

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LGBT-identifying females are at increased risk of substance use in early adolescence

The odds of substance use among females who identify as sexual minorities – an umbrella term for those who identify with any sexual identity other than heterosexual or who report same-sex attraction or behavior – is 400% higher than their heterosexual female peers.

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Females who identify as sexual minorities face an increased risk of substance use that shows up as early as age 13, suggesting early adolescence is a critical period for prevention and intervention efforts, a new study from Oregon State University has found.

The odds of substance use among females who identify as sexual minorities – an umbrella term for those who identify with any sexual identity other than heterosexual or who report same-sex attraction or behavior – is 400% higher than their heterosexual female peers.

“We saw this striking difference in substance use at age 13 and there was rapid increase in the rate of cigarette and alcohol use from there,” said Sarah Dermody, an assistant professor in the School of Psychological Science in OSU’s College of Liberal Arts and the study’s lead author. “That tells us we need to find ways to intervene as early as possible to help prevent substance use in this population.”

The findings were published recently in the Journal of LGBT Youth. Co-authors are James McGinley of McGinley Statistical Consulting and director of behavioral analytics at the Vector Psychometric Group; Kristen Eckstrand, a physician at the University of Pittsburgh Medical Center; and Michael P. Marshal of the University of Pittsburgh.

Among youth, alcohol, marijuana and nicotine are the three most commonly used drugs. That is a concern because youth who use those substances are at risk of negative health and social outcomes, including addiction and poor cognitive, social and academic function.

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Past research has shown that sexual minority youth reported nearly three times more substance use than heterosexual youth. The disparity may be due in part to stress from discrimination, violence and victimization rooted in their sexual minority status, Dermody said.

The pattern of increased substance use for youth who identify as sexual minorities is magnified significantly for females. In the new study, researchers hoped to gain better understanding of how substance use rates develop over time for this group in particular, Dermody said.

Using data from about 2,200 participants in the Pittsburgh Girls Study, a large, longitudinal study of the lives of urban girls, researchers examined substance use among females over time from age 13 to 20, comparing those who identified as heterosexual to those identifying as lesbian/gay or bisexual.

They looked at when disparities in use between heterosexual and sexual minority identifying females began to emerge; rates of change over time for both groups; and how rates change as the girls approach young adulthood.

The researchers found that disparities in substance use between heterosexual and sexual minority girls were already present at age 13. The difference in use between heterosexual and sexual minority girls persisted and increased as they entered their 20s.

The findings suggest that early prevention and intervention efforts may be needed to reduce initial use and slow the escalation of substance use among the population. Such efforts could also help decrease substance use disparities over time, Dermody said.

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“It’s already a risky and vulnerable period for youths’ social development, and it’s also a vulnerable time for brain development,” Dermody said.

It’s also important to remember that within the population of youths who identify as sexual minorities, there are many youths who are not using any substances at all, or who are not using them as heavily, Dermody said.

“This is a subgroup that we are concerned about,” she said. “In future research, it would useful to explore how individual youths’ experiences influence where they fall on the spectrum of substance use.”

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