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Just 3 sessions of aerobic exercise per week can relieve clinical depression

Just 3 sessions of aerobic exercise per week can relieve clinical depression

Image: Just 3 sessions of aerobic exercise per week can relieve clinical depression

(Natural News) A systematic review published in the journal Depression and Anxietysuggests that aerobic exercise has significant antidepressant effects for people with clinical depression. More specifically, the review reported that three 45-minute sessions of moderate-intensity aerobic exercise every week may relieve clinical depression.

A team of researchers from Greece, the U.K., and Canada evaluated the antidepressant effects of aerobic exercise on people suffering from clinical depression. The research team looked at 11 studies with a total of 455 adult participants.

Instead of taking antidepressant drugs – which is the conventional treatment for depression – the participants underwent supervised moderate-intensity aerobic exercise for an average of 45 minutes, thrice a week for a period of 9.2 weeks. (Related: Stopping exercise can plunge people back into depression after only THREE DAYS, study concludes.)

The results showed that the exercise routine significantly improved the symptoms of depression, regardless of their severity. In addition, in trials for individuals with a lower risk of clinical depression, aerobic exercise produced moderate-to-large antidepressant effects. For trials with short?term exercise interventions or up to four weeks, exhibited large antidepressant effects.

Based on these findings, the research team concluded that aerobic exercise can relieve symptoms of depression and may be used as an effective treatment for this mental illness.

More on depression

Depression is a life-threatening and burdensome mental illness. In recent years, the number of people suffering from this mental illness has increased. According to the World Health Organization (WHO), around 300 million people around the world suffer from depression. Furthermore, it is estimated that 15 percent of the adult population will experience depression at some point in their lives.

 …click on the above link to read the rest of the article…

Are You Fit Enough to Survive?

Are You Fit Enough to Survive?

There is not one prep greater than your own body and mind.

That sounds like a broad, sweeping statement, but it’s 100% true.

If you aren’t fit – both physically and mentally – all your preps may very well be worthless. I’m not saying this to beat up on you, but to encourage you to be the best, healthiest, version of yourself. This is something I’m personally working on and I urge you to do the same.

Think about these questions:

  • If you had to bug out for 20 miles through the hills to escape to safety, could you do it? If you could, when is the last time you actually walked 20 miles? If it’s been awhile, then you don’t actually know if you could do it.
  • If you needed to fell a tree and split it into firewood to keep from freezing to death, could you do it?Chopping wood is a lot harder than most folks think, and I’m not just talking about the skills you need to do it.
  • Are you at a healthy body weight? Are you really? More people in America are overweight than anywhere else in the world. And if you are one of those people, have you considered the fact that an extra 30 pounds is the same amount of weight as carrying a second bug-out bag?

If you are not physically fit, you know it, even if you don’t want to admit it out loud.

Fitness is the key to emergency preparedness. But it’s HARD. Most people don’t have any idea how to reach their health goals. I know that this has been a battle for me and for a lot of other folks I know.

…click on the above link to read the rest of the article…

Physical Fitness and Survival: Why Your Body Needs Recovery Time

Physical Fitness and Survival: Why Your Body Needs Recovery Time

We often focus on tasks to do: physical exercise, and numerous physically-demanding work, such as woodcutting, building, gardening, snow removal, and so forth.  I have written in several pieces about the importance of recovery, but I am emphasizing it here in-depth.  Most people are so busy in the course of the day that they neglect to take the time to physically recover from what they have done…and recover properly.

Your Body’s Recovery is Important

Such a recovery means more than just simple rest.  It entails nutrition and understanding how the human body’s physiology works.  As I have stressed in the past, your protein intake is critical to tissue repair.  I also emphasized how you must take in protein and carbohydrates within a ½ hour at the conclusion of demanding physical exercise that lasts one hour or more.  You may also have to increase that protein/carbohydrate intake more frequently.

If you have worked a physically-demanding occupation, you may have a good basis for understanding already of these concepts and it may just be a matter of touching upon some of the finer points.  Construction workers put in 8, 10, or 12 hour days with only a couple of short breaks and a lunch break in the middle.  A tremendous amount of hydration is required during their day.  Your muscles are 80% water.  Stands to reason that dehydration means a loss of muscle tissue.

Remember glycogen that I mentioned in earlier articles?  When you work hard physically or exercise, glycogen is converted into glucose to fuel your body.  This is taken directly from stores in your body.  After that glycogen is depleted and you’ve “hit the wall,” then your body will break down its own proteins in the form of muscle tissue and converts those proteins to glycogen.

…click on the above link to read the rest of the article…

The Neoliberal Survival Game 

The Neoliberal Survival Game 

Photo by Nathaniel St. Clair

One of the ways the media has shaped the public’s attitude concerning the distribution of wealth and power in our society, has been by the dissemination of a familiar but menacing ideology, an ideology which teaches that human success and failure is determined by evolutionary fitness — ‘the survival of the fittest’ ethic.

This idea sprang from dangerous interpretations of Darwin’s writings, peaked in the age of eugenics and Hitler, and remains to this day in our consciousness because of the language and constructs we continue to use.

And it lives on not simply because it has been passed on over the years through the interactions of citizens, but because versions of it have been repeatedly parroted by powerful voices, regurgitated throughout our culture, and absorbed into the American psyche.

Little time can pass before one hears or sees the phrase ‘survival of the fittest’ in the media, and in these spaces which largely escape the critical eye of the scientific community, it’s easy to get away with representing evolution inaccurately.

Defenders of this language might say that it describes the evolutionary mechanism called natural selection and that “fittest” just means the organism best suited to its environment — that can even mean an organism that is weaker or has a shorter lifespan.

But when this concept is used in the media it is often used in a way which expresses that what exists should exist (implying superiority), and that natural selection is the only mechanism or driving force of evolution. Both of these assumptions are false.

And these perpetuated myths about evolution dramatically affect how Americans view their world.

By associating success (e.g. physical, emotional, financial, etc.) with evolutionary value, this ideology ignores historical structures of power and inequality and distorts the public’s understanding of their true conditions.

…click on the above link to read the rest of the article…

Self-Reliance: Control What You Can (Food/Fitness)

Self-Reliance: Control What You Can (Food/Fitness)

Self-reliance boils down to taking control of what we can control and depending as little as possible on what we can’t control.

Self-reliance is a grand-sounding phrase, but what does it mean in real life?Does it mean total self-sufficiency?

To my way of thinking, even the most self-sufficient still rely on energy pulled out of the ground somewhere far away, grains grown far away and a host of goods manufactured far away.

For most of us, living in urban or suburban zones, self-reliance boils down to this:take control of what you can. We can’t control monetary policy or the shared infrastructure; we’re at the mercy of authorities at the top of highly centralized hierarchies.

But that doesn’t mean we have no control. We can control what we put in our mouths, what we do with our time and what we pursue with our minds.

The dynamic here is well-known: garbage in, garbage out. Garbage food in, garbage health out. Garbage financial planning in, garbage finances out. And so on.

As longtime readers know, we maintain a messy postage-stamp sized urban garden. Despite my lazy gardening style, the garden produces more vegetables than we can eat, so we share much of the yield. In summer, we only buy what we don’t grow: round onions, carrots, etc.

Here’s a few photos of this summer’s bounty.

Fitness is like food: garbage in, garbage out. Any 6-foot/2-meter square of open space is a gym. You don’t need any weights, machines or special equipment. If you want this stuff, much of it is available used at a huge discount to the retail price. If the weather allows, a bicycle replaces many auto trips. Fitness does not have to be a separate activity–it can be part of everyday life.

…click on the above link to read the rest of the article…

 

Olduvai IV: Courage
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Olduvai II: Exodus
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