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Dr. Zach’s Spring Health Check-Up

BT Montreal | posted Tuesday, Apr 24th, 2018

Exercise

Sharpens your brain function, improves your sex life, as well as the other things you know (live longer, be happier, lose weight)

 

Find a way (friends, fun, part of regular activities)

  • Exercising improves brain performance. …
  • Working out sharpens your memory. …
  • Running burns calories! …
  • More muscle mass = burning more fat while resting.
  • The more muscle mass you have, the more fat your body burns while resting. …
  • A pound of muscle burns 3 times more calories than a pound of fat. …
  • You get sick less often.

Better skin, more self-confidence, better sleep

Better sex — Increased blood flow helps explain why exercise leads to better sexual function in men as well. … Men and women who exercise may be more likely to feel sexually desirable, which can lead to better sex. So can greater strength, flexibility, and stamina that result from exercise.

 

Outdoors

Your vitamin D levels rise. Sunlight hitting the skin begins a process that leads to the creation and activation of vitamin D. Studies suggest that this vitamin

Helps fight certain conditions, from osteoporosis and cancer (breast, colon, prostate, ovaries, esophagus, and lymphatic system) to depression, heart attacks, and diabetes, ms, rheumatoid arthritis

Limited sun exposure (don’t overdo it), supplemented with vitamin D pills if necessary, is a good regimen.

In addition to bone health, there is recent and mounting evidence that links low levels of the vitamin to an increased risk of type 1 diabetes, muscle and bone pain, and, perhaps more serious, cancers of the breast, colon, prostate, ovaries, esophagus, and lymphatic system.  If you want to lower your blood pressure, vitamin D may be just what the doctor ordered. If you’re trying to reduce your risk of diabetes, or lower your chances of heart attacks, rheumatoid arthritis, or multiple sclerosis, then vitamin D should be at the front of the line in your daily supplement regimen.

You’ll get more exercise. If you make getting outside a goal, that should mean less time in front of the television and computer and more time walking and doing other things that put the body in motion.

You’ll be happier. Light tends to elevate people’s mood, and there’s usually more light available outside than in. Physical activity has been shown to help people relax and cheer up, so if being outside replaces inactive pursuits with active ones, it might also mean more smiles.

Your concentration will improve. Children with ADHD seem to focus better after being outdoors. It might be a stretch to say that applies to adults, but if you have trouble concentrating, outdoor activity may help.

You may heal faster. In one study, people recovering from spinal surgery experienced less pain and stress and took fewer pain medications when they were exposed to natural light. An older study showed that the view out the window (trees vs. a brick wall) helped recovery in the hospital.

 

Sleep

Helps you stay slim, keep your blood pressure down

Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke

Why Sleep Deprivation Causes Weight Gain. Losing out on sleep creates a vicious cycle in your body, making you more prone to various factors contributing to weight gain. “The more sleep-deprived you are, the higher your levels of the stress hormone cortisol, which increases your appetite,” says Breus

 

Food

Take the opportunity to eat fresh and local fruits and vegetables

Berries are natural antioxidants, protecting cells from damage

Berries are the crown jewels of summer, the gems that inspire pies, parfaits, cobblers, ice cream treats, and whipped cream wonders. Best of all, berries deliver super-healthy antioxidants that help fight disease.

In fact, one landmark study shows that just one cup of berries provides all the disease-fighting antioxidants you need in a single day

Antioxidants protect the body from damage caused by harmful molecules called free radicals. Many experts believe this damage is a factor in the development of blood vessel disease (atherosclerosis), cancer, and other conditions.

You are exposed to free radicals:

  • Through by-products of normal processes that take place in your body (such as the burning of sugars for energy and the release of digestive enzymes to break down food).
  • When the body breaks down certain medicines.
  • Through pollutants.

Antioxidants include some vitamins (such as vitamins C and E), some minerals (such as selenium), and flavonoids, which are found in plants. The best sources of antioxidants are fruits and vegetables

https://www.theatlantic.com/health/archive/2011/10/antioxidants-explained-why-these-compounds-are-so-important/247311/

 

Skin care

Why is skin care important?

The skin is the body’s largest organ

It holds body fluids in, preventing dehydration, and keeps harmful microbes out—without it, we would get infections.

Apply sunscreen (every morning, and reapply every two hours. If you get wet, apply every hour. Use makeup that has SPF protection? It may not be enough.  Spf 60 or higher (this refers to uvb, look for broad spectrum or uv protection factor)

UVA rays penetrate deep into the dermis, the skin’s thickest layer. Unprotected exposure can lead to premature skin aging and wrinkling (photoaging), and suppression of the immune system. UVB rays will usually burn the superficial layers of your skin. It plays a key role in the development of skin cancer.

 

Smoking is bad for you and bad for your skin, in case you hadn’t heard

 

Experts agree that smoking accelerates skin aging, so that smokers look 1.4 years older than nonsmokers, on average.

The nicotine in cigarette smoke can not only make your teeth (and the walls of your home) brown, but it’s also notorious for staining fingers and nails as well.

Scarring – Nicotine causes vasoconstriction, a narrowing of the blood vessels that can limit oxygen-rich blood flow to the tiny vessels in the face or other parts of the body.  This means your wounds will take longer to heal and you’ll have scars that are bigger and redder than you would in a nonsmoking parallel universe.

Cigarette smoke contains carbon monoxide, which displaces the oxygen in your skin, and nicotine, which reduces blood flow, leaving skin dry and discolored. Cigarette smoking also depletes many nutrients, including vitamin C, which helps protect and repair skin damage.

While genital warts are caused by sexually transmitted types of HPV, smoking is also a risk factor. Even taking the number of sex partners into account, women who smoke are nearly four times as likely to have genital warts as nonsmokers, according to one study.

More visceral fat, stretch marks, cataracts, skin cancer, thinner hair,

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