Do more exercise than recommended

The University of Washington in the US reviewed 174 studies since 1980 and concluded that doing SIX times more exercise than the recommended amount greatly cuts the risk of developing five killer diseases.  World Health Organisation guidelines suggest a minimum of physical activity equivalent to twenty minutes of brisk walking a day.

However, doing six times that amount - two hours daily - can cut diabetes risk by 19 per cent, colon cancer by 15 per cent, heart disease by 15 per cent, stroke by 13 per cent and breast cancer by 4 per cent.

Two hours does sound a lot, but can be easily achieved.  You can do cleaning, climb stairs, walk or cycle more.  I hear the excuse of "I don't have time" and then you hear they have sat in front of the television for four hours that evening.

The study concluded: "any exercise is protective, but more is better" (naturally check with doctor first if you have concerns)

Volunteering can help beat addiction

Alcoholism and drug addiction are notoriously difficult to treat, and relapse is common.  I, myself, have fought a food addiction for a couple of years.  But a new weapon has been discovered in the fight:  helping others!!!

In research spanning a decade, Maria Pagano at Case Western Reserve University, Ohio US, has found that having a supportive network and helping others can decrease social anxiety and increase chances of staying sober by 50%. Caring for others, therefore, has a special role in recovery.  It also makes your self-confidence improve.

"It's a good way to get to know people and a distraction from inner angst that is often a part of the recovery purpose" says Dr Pagano.

It is definitely true.  When I was going through some rough periods of depression in my past, it was only when I went to health agencies and got together with other people that I started to improve. Even a simple couple of hours of volunteering can make a huge difference

Tuesday 19th September 2017 - a good morning routine is vital

Whatever issues anyone is going through in life, it is important to deal with everything face on - and with positivity.  That is not simple - but having self-control is vital - and a good morning routine can make you feel good for the rest of the day.

Here are a few ideas:

1. Start with some exercise:  Researchers at Bristol University found that people who exercise during the day have more energy and a more positive outlook.  Getting your body moving for as little as ten minutes releases GABA, a neurotransmitter that makes your brain feel soothed and keeps you in control of your impulses.  Doing this first thing in the morning ensures you will have the time for it, and it improves your self-control and energy levels all day long.
2. Drink a good amount of water:  You need to hydrate after sleep, and this helps by iu,mproving nutrient absorption in your stomach.  Try and eat 20-309 minutes later.  It can be good to have some lemon juice added
3. Leave "screen time" till later:  Too many people dive straight into emails, messages and social media as soon as they open their eyes.  You immediately lose focus on yourself and your morning succumbs to the wants and needs of other people.
4. Have a "real" breakfast:  Whatever happens do eat something.  People who eat breakfast are less likely to be obese (unless they have more than one, I guess), they have more stable blood-sugar levels, and they tend to be less hungry over the course of the day.  However, have a "healthy" breakfast - like porridge or eggs. This will give you energy that lasts, improve your short-term memory, and hekps to concentrate for longer and more intensely.
5. Set yourself goals for the day:  Research shows that having concrete goals is correlated with huge increases in confidence and feelings of control.  Have specific goals for that day - but obviously make them relevant and achievable and realistic.
6. Wake up to tidiness:  It is a simple thing, but if you wake up to a tidy flat/house, a clean kitchen, no clutter, you automatically feel like you have achieved, and that you are thinking forward.  Mess and clutter can confuse your brain and make it think that that is how your day is also going to be.
7. Have a to do list:  There is nothing wrong with preparation, and a to-do list can keep you on track.  If possible think about how long each action will take and put that down too.  It helps you to avoid procrastinating

Tuesday 19th September 2017 - bad habits can hold you back

We all have out goals and targets, things we want to achieve.  But we also have bad habits that hold us back.  These are a few to avoid.  Think about yourself.  Do yo do these?  Can you do better?
The Ajani project is all about "choice".  What do you choose to do about these?

1. Tackle the easy tasks first.
2. Procastinate
3. Become easily distracted
4. Keep working without periods of rest
5. Complain instead of thinking about solutions
6. Speaking at meetings but not listening
7. Search for information mindlessly
8. Lose sight of the big picture
9. Find excuses for when things go wrong
10. Don't take responsibility
11. Understand rejection happens - people do say no

One of the many traits of being human is that we are always learning, always growing. Understanding our frailties is one of our biggest strengths.

Tuesday 19th September 2017 - Mind-set

Mindset - according to the Cambridge Dictionary it means:

a person's way of thinking and their opinions

Nelson Mandela once said:  "Do not judge me by my successes, judge me by how many times I fell down and got back up again."

J K Rowling is quoted: "It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all - in which case, you fail by default."

These are some of the mindsets that I we will be pushing with Ajani:

• Avoid self-doubt - choose courage over fear
• Dont hang on to wrongs - choose gratitude over bitterness
• Open you eyes and ears - be open to suggestion and change
• Things can and will go wrong - setbacks are only temporary, so stay positive
• Trust yourself
• Break the mould and get out of your comfort zone
• Don't be afraid to fail
• Work like hell
• Life is too short - every day can be different

The Ajani project has a tagline - "It's your choice"

Tuesday 19th September 2017 - "obesity gene"

A study says that people who have an "obesity gene" can lose weight just as effectively as anyone else.

The gene is called FTO.  From wikipedia:

Fat mass and obesity-associated protein also known as alpha-ketoglutarate-dependent dioxygenase FTO is an enzyeme thatt in humans is encoded by the FTO gene located on Chromosone 16. As one homolog in the AlkB family proteins, it is the first mRNA demethylase that has been identified. Certain variants of the FTO gene appear to be correlated with obesity in humans.

Those with the gene weigh on average 3kg more and have a 70 per cent higher risk of being obese.

However, a Newcastle University study, run by researcher Doctor Katherine Livingstone, revealed that they respond equally well to exercise, a healthy diet, and medication as those without the gene.  It should be noted that obesity costs the NHS an estimated £4.2billion a year.

The study concluded:  The genetic predisposition to obesity can be at least partly counteracted with intervention.

It is another sound point for proactive action!!!

Tuesday 19th September 2017 - coffee can prevent dementia?

A controversial report, published by the Institute for Scientific Information on Coffee (this seriously exists) said that just three coffees a day could slash the risk of Alzheimer's disease by more than a quarter.  It should be noted that the Study was funded by major European coffee companies.

But let's see what they say.

The drink is rich in chemicals that protect brain cells, scientists say.  One of these, caffeic acid, reduces the accumulation of rogue proteins which clump together, destroying memory.  It also reduces the deaths of memory nerve cells, and preserves levels of a signalling chemical.

An updated review of previous studies said moderate, regular consumption of between three and five coffees a day could cut the chance of dementia by 27 per cent.  It said: "rats administered caffeic acid showed improved cognitive function".

I am just reporting the study, and people can make up their own minds on the conclusions, and on who sponsored this research.