So much to worry about @motherandbaby
What you see: Cute baby moments and joyful strolls. What you don’t: Sleepless nights and silent struggles.
7 Potential Health Benefits of Running @EverydayHealth
Experts share the top ways running boosts health, from preventing chronic disease to strengthening bones.
By
Published on February 23, 2024Medically Reviewed
by
There’s a reason running remains a popular form of cardio: The health benefits — mental and physical — are numerous.
Even medical professionals are fans: “Running is how I find peace and relaxation. Although I’ve done multiple marathons, it’s really on the everyday runs that I see the most benefits emotionally, and it just keeps me healthy overall,” says Bryant Walrod, MD, a sports medicine specialist at the Ohio State University Wexner Medical Center in Columbus.
If you’re not running currently and you want to get started, Dr. Walrod emphasizes the importance of integrating the sport gradually into your exercise routine to build up stamina and strength — and avoid injury.
And if you have any health conditions, particularly heart issues, talk to your doctor before starting, Walrod adds.
Learn what health perks running offers and why it’s a worthwhile addition to your fitness routine.
RELATED: 5 Weird Things Running Does to Your Body
1. Running Builds Cardiovascular Fitness
One of running’s biggest claims to fame is its ability to boost aerobic or cardiovascular fitness, which the Cleveland Clinic defines as how well your heart and lungs can supply the oxygen you need to exercise at medium to high intensity.
[1]
Aerobic fitness is often measured by VO2 max, or the maximum amount of oxygen a person can utilize during intense exercise.
[2] A higher VO2 max typically is a sign of greater fitness.
Running, like other forms of cardio, forces your heart and lungs to deliver more oxygen to the bloodstream and muscles than they do at rest. The more you run, the more efficient your heart and lungs become.
[3] This not only helps you run longer and faster but also makes everyday aerobic activities like walking and climbing stairs feel more effortless.
2. Running Improves Heart Health
Building your cardiovascular fitness can pay off in heart health benefits.
For example, a systematic review and meta-analysis of 22 trials found that running can help lower blood pressure in people with chronic high blood pressure (hypertension). However, the greatest results were from running at a moderate pace and lower volume (total running time or mileage).
[4]
In addition, a large-scale study that used data collected from more 55,000 adults over the course of 15 years found that runners were 45 percent less likely to die from a heart attack or stroke than nonrunners. Even running fewer than six miles per week was enough to lower risk, compared with not running.
[5]
3. Running Improves Mood and Energy Levels
Running is a proven mood- and energy-booster.
For example, one study found that jogging for only 15 minutes (approximately one to two miles) improved perceived energy levels in undergraduate students and was more effective than meditation, deep breathing, progressive muscle relaxation, or guided imagery.
[6]
Exercise releases feel-good brain chemicals known as endorphins.
[7] Endorphins act as natural painkillers, create a general feeling of well-being, and are most effectively released by moderate-intensity aerobic exercise like running, notes Harvard Health.
[8]
Some runners are even lucky enough to experience a “runner’s high,” a relatively rare sensation often described as a feeling of bliss. Research suggests this sensation happens when the endocannabinoid system (which helps regulate pain perception, memory, mood, appetite, and many other bodily systems) gets triggered.
[9]
“When you run, it stimulates the release of endocannabinoids, which are your body’s natural pain relief medications, and that’s what gives you that ‘runner’s high’ feeling,” says Jordan Tishler, MD, an internal medicine physician at Brigham and Women’s Hospital in Boston, Massachusetts, who specializes in endocannabinoid medicine.
4. Running Maintains Healthy Bones
Running is a high-impact activity, which means there’s a moment when both feet leave the ground. That tends to generate concern about whether running places too much stress on your joints and bones, especially in older runners.
But research suggests that usually the opposite is true.
For example, a study published in 2021 in JBMR Plus assessed bone mineral density scans taken 10 years apart in sprinters between the ages of 40 and 85. Researchers found that those who ran regularly maintained — and even improved — their bone density over time. Meanwhile, those who reduced their training saw a decline in bone health.
[10]
The stress of running spurs your bones to adapt and become stronger, explains the study’s lead author Tuuli Suominen, PhD, a researcher at the University of Jyväskylä in Finland.
However, it’s important to start with less intense exercises and progress your running slowly, she adds. If you ramp up your mileage and intensity too quickly, your bones may not adapt quickly enough, increasing injury risk. Research suggests that incorporating strength training with foam rolling into your routine can help lower injury risk, too.
[11]
5. Running May Lower Chronic Disease Risk
As a form of physical activity, running can help prevent chronic conditions like obesity, type 2 diabetes, heart disease, and many types of cancer, per the Centers for Disease Control and Prevention.
[12]
Research in more than 1,000 adults showed that runners had a 28 percent lower risk of developing type 2 diabetes during an average follow-up period of 6.5 years, compared with nonrunners.
[13]
“Regular running can also be useful for weight management,” Walrod adds. “That often creates a beneficial ripple effect on your health.”
6. Running May Help You Live Longer
Running may prolong your life by improving your health and lowering your risk of chronic disease. In fact, research shows that runners generally have a 25 to 40 percent reduced risk of early death, compared with nonrunners. Moreover, runners tend to live three years longer than their nonrunning counterparts.
[14]
RELATED: The Last Word: Do You Really Need to Take 10,000 Steps a Day?
7. Running May Help With Weight Loss
Aerobic activities like running can burn many calories — between 240 and 336 in 30 minutes at a 5-miles-per-hour pace, per estimates from Harvard Health.
[15] Boosting your intensity also boosts your calorie burn.
By increasing the number of calories you burn during the day, you may be able to create a calorie deficit for weight loss. But know that exercise is only part of the weight loss equation; dietary changes are needed, too.
For example, one study involving 538 new runners found that those who ran five kilometers (approximately 3.1 miles) per week without changing their diet had an average weight loss of 5.6 kilograms (approximately 12.3 pounds) over one year. Meanwhile, those who ran and made dietary changes lost roughly 9.4 kilograms (20.7 pounds).
[16]
RELATED: Everyday Health Special Report: Weight Loss Reframed
The Takeaway
Running offers many health benefits, ranging from improved cardiovascular fitness and heart health to enhancing mood and boosting energy. Running can also promote healthier bones, help manage or prevent chronic diseases, and potentially extend your lifespan. When starting out, it is important to ease into a running routine gradually to build strength and endurance while avoiding injury.
Knowledge – Authority – Science – Hands on ✋️ 👐 #Therapy 😊
Alcohol heightens the risk of dehydration @ClevelandClinic
Cleveland Clinic
@ClevelandClinic
·
What to know before grabbing an ice-cold beer to beat the heat:
It’s a warm summer day and you’re hanging out with friends and family for the first time in over a year, celebrating being vaccinated and just being together. And to help beat the heat, you reach in the cooler for an ice-cold beer.
While that might be refreshing at the moment, though, there’s good reason to grab some water, too. The heat of summer can be brutal, sometimes, and its effects are amplified when you’ve had a little too much alcohol.
To better understand the risks you face when drinking alcohol during this hot vaccine summer, we spoke with registered dietitian Julia Zumpano, RD.
The biggest danger: dehydration
Whenever you’re outside in the heat for prolonged periods – like at the beach or picnic – you’re at risk of dehydration. Consuming alcohol only heightens that risk.
Alcohol reduces the release of the hormone vasopressin, which keeps your body fluids balanced. At the same time, alcohol is also a diuretic which means more urinating and that can lead to dehydration even without the heat. Add in all that sweat from the hot sun and it’s a recipe for dehydration disaster.
One thing Zumprano points out, too, is that caffeine – whether via coffee, soda or as a mixer for liquor – heightens that dehydration risk even further.
Dehydration can also compound certain aspects of intoxication, she notes. “Altered thinking, altered abilities to drive and make reasonable decisions or even just to have conversations are all things that intoxication can cause.”
Liquor versus beer: Is one worse than the other in the heat?
Given that alcohol content is usually higher in spirits than in your average beer, it makes sense that drinking beer instead of mixed drinks might help you avoid dehydration. But the reality is a little more complex, according to Zumpano.
“If you’re consuming liquor at a volume equivalent to the volume of beer, like 12 ounces of margaritas compared to 12 ounces of an average beer, you will get drunk a lot quicker,” she says. “But if you’re drinking what’s considered an alcoholic drink equivalent, there’s not much of a difference because your alcohol intake is the same.”
According to the National Institute of Health, one alcoholic drink equivalent, also referred to as a “standard drink,” contains around 14 grams of pure alcohol. By those measurements, an average 12-ounce can of beer contains the same amount of alcohol as a 5-ounce glass of wine or a typical shot of distilled spirits like rum, vodka, gin or whiskey.
One thing to keep an eye on, though, is the alcoholic content of your beer. While major brands generally run between 4% and 5% alcohol per 12-ounce can or bottle, certain styles of craft beer are as much as 9% alcohol per the same volume. In other words, one can of your favorite local IPA delivers almost twice the amount of alcohol to your system.
Beware a false sense of hydration
Another mistake you should avoid, Zumpano says, is thinking that drinking all that liquid rehydrates you. “If you’re drinking a lot of beer or alcoholic seltzer, it can feel like you’re drinking a lot of liquid and staying hydrated, but the alcohol offsets that because it’s the dehydrating factor,” she points out.
Not that drinking mixed drinks is any better, according to Zumpano. “If you’re drinking a sugary, sweet mixed drink, you run into the same thing. It feels like you’re staying hydrated because they go down so much smoother than drinking spirits on the rocks. But it’s the same effect as with beer: The alcohol is still dehydrating you unless you’re also drinking enough water.”
Sugar, the hidden villain
All of these drinks have other adverse health effects, too. They can pack a bunch of calories into a single serving – as many as 400 to 500 calories in some mixed drinks and craft beers – and they can come loaded with carbs.
There’s more, though. “If you’re drinking high sugar, high caloric intake beverages and you’re drinking a lot of them, they can be very filling,” Zumpano says. If you’re feeling full, you might not eat any food which can otherwise help absorb some of the alcohol.
How to counter dehydration: water, water, water
So what can you do to avoid dehydration troubles when you’re sipping your favorite boozy beverage by the pool? “To counteract the dehydration risk of alcohol,” Zumpano says, “drink 8 to 12 ounces of water for every alcoholic drink. It slows your intake, keeps you hydrated and can mitigate negative hangover effects.”
She suggests keeping a reusable water bottle with you that you can refill as the day goes on, taking time to drink the necessary water between beers or margaritas. Another option is to buy a pack of 8-ounce bottles of water and alternate with your booze. And you can always infuse your water with fruit to keep it flavorful.
“It’s also important to know what your trigger for over-consumption is,” she adds. “If you’re triggered by over-consuming beer or alcoholic seltzer, you want to be mindful of that. Try to switch a drink you have better control of and keep the water bottle handy.”
THANK YOU, DOLLY! Dolly’s generous support helped fund early research into Covid vaccine at Vanderbilt Health
Vanderbilt Health
@VUMChealth
·
We love hearing @DollyParton
sing “vaccine, vaccine, vaccine, vacciiiiiiiinnnnne” on our campus today, just before she got hers. Dolly’s generous support helped fund early research at Vanderbilt Health into what is now a vaccine that’s helping end the pandemic. THANK YOU, DOLLY!
Holidays because it’s the hardest work you’ve ever done @motherandbaby 👶 😘 ❤️
•
Follow
Liked by raychelley8 and others
motherandbaby- With the school holidays starting, let’s think about the types of holidays we really need 🌞
#schoolholidays #summerholidays #mumlife4h 
ahappyhome__So hard to choose! I want them all! Maybe a week without making decisions 🙌
Running is good for you 👍🙏 #BlackrockHealth
Owl..“Correct me if I am wrong,” he said, “but am I right in supposing that it is a very Blusterous day outside?”
Try our lighter carrot cake recipe.@clevelandclinic #homebaking
Try our lighter carrot cake, which the entire family will love. It has just the right texture, like a slightly sweetened, light corn bread. It’s great on its own or with a dollop of frozen whipped topping or nonfat ice cream.
Ingredients
No-stick baking spray with flour
1 cup unbleached all-purpose flour
½ cup whole wheat flour
½ cup granulated sugar substitute
¼ cup packed light brown sugar
¼ cup nonfat dry milk
1 ¼ teaspoons baking soda
1 ½ teaspoons baking powder
1 teaspoon ground cinnamon
¼ teaspoon ground cloves
½ teaspoon ground nutmeg
½ teaspoon ground allspice
¼ cup canola oil
1 large egg
¾ cup egg substitute
1 ½ cups finely grated carrots
2 tablespoons finely chopped walnuts
2 tablespoons golden raisins
One 6-ounce can unsweetened crushed pineapple, drained
2 tablespoons confectioners’ sugar, optional
Directions
- Preheat the oven to 350ºF. Coat a 10-inch pan with baking spray.
- Sift the white and whole wheat flours into a large bowl. Add the sugar substitute, brown sugar, dry milk, baking soda, baking powder and spices. Stir to mix well. Using the medium setting of an electric mixer, beat in the oil, egg and egg substitute until the batter is smooth. Fold in the carrots, walnuts, raisins and pineapple.
- Spread the batter into the prepared pan and bake for 30 minutes, until a toothpick inserted in the center of the cake comes out clean. Cool in the pan. Remove the outer ring of the pan and sift confectioners’ sugar over the top, if desired. Serve at room temperature.
Nutrition information
Makes 12 servings.
Serving: 1 slice
Calories: 120 (33% calories from fat)
Fat: 4.5g
Saturated Fat: 0g
Protein: 3g
Carbohydrates: 17g
Dietary Fiber: 1g
Cholesterol: 15mg
Sodium: 180mg
Potassium: 125mg
Dietitian’s Note: Never has carrot cake tasted so good, and been so guiltless! When compared to traditional carrot cake with icing, you save 180 calories, 12 grams of fat, and 4 grams of saturated fat.
Cranberry Orange Muffins @MayoClinic
Mayo Clinic
#MayoClinicRecipes: These cranberry orange muffins would make a nice #breakfast treat this weekend. Use Greek yogurt to reduce or replace shortening, oil or butter. This cuts fat and makes muffins extra moist and tender. mayocl.in/2Oc6EDS
