Physical benefits of exercise

There are five major physical benefits of exercise.

1. Losing Weight--Exercise increases your body's rate of metabolism, so the body burns more calories and shrinks the size of fat cells. Caution: You should combine exercise with a lower fat diet; otherwise, you could lose muscle tissue as well as fat.
2. Providing Energy-- Exercise provides your body with extra energy because it causes the cardiovascular system and respiratory system to work more effectively and efficiently. You will not get as tired because your body doesn't have to work as hard because the heart and lungs can do more work with less effort.

   When you exercise, your heart expands, becomes stronger, and slows down. Because your heart is larger and stronger, it can pump more blood per stroke. Therefore, it can beat slower but get an equal or even greater amount of blood to the muscles. Exercise causes the blood vessels to expand, allowing the blood to flow more freely.

   Your lungs expand as you exercise, so you don't have to breathe as often or work as hard to breathe. Your lungs work like a balloon. Once you've expanded the balloon, it becomes easier to inflate it. Exercise also allows your lungs to transfer oxygen to the body more effectively.

3. Decreasing Levels of Cholesterol-- Exercise can lower your cholesterol levels.
4. Increasing Bone Density-- Exercises that cause your bones to bear weight increase the size, strength, and density of your bones. When the bones become bigger and stronger, they become less likely to fracture. The increase in density not only protects your bones now, but also makes you less vulnerable to diseases like osteoporosis as you age.
5. Lowering Blood Pressure-- Exercise can help lower blood pressure. Blood pressure is the force of the blood as it pushes against the inside of the blood vessel.

Mental benefits of exercise

There are several mental benefits of exercise.

1. Controlling Mood Swings--Research has found that aerobic exercise helps people with emotional problems control their mood swings. Therefore, medical science has concluded that exercise probably helps people cope with daily anxieties and stress as well as some mild forms of depression.
2. Creating a Sense of Well-being--Knowing that you are doing something to improve your health can improve your mental outlook.
3. Producing Endorphins-- Exercise may help your brain produce endorphins, substances that naturally help to make you feel good and relieve pain.

Physical fitness can be measured in several ways.

1. Aerobic Fitness refers to the ability to complete 10 minutes or more of continuous exercise.
2. Muscular Strength and Endurance--Muscle strength is the amount of force you can generate at one time, and muscular endurance is the amount of force you can generate repeatedly for a set amount of time. When muscles push against a force greater than normal, both muscle strength and endurance will improve.
3. Flexibility is the body's ability to extend and flex its major joints. Increasing flexibility will help prevent injuries.
4. Body Composition refers to the proportions of fat and muscle mass on the body.
   • Essential fat is the amount of fat necessary for normal functioning. For adults this is about 3 percent for men and between 10-15 percent for women. Teens have a higher level because of their physical development--15 percent for males and 21 percent for females.
   • Storage fat is fat intake beyond essential fat.

A prescription is a written document from a doctor to a pharmacist outlining the intended use of a medication for a specific patient. It should contain: patient's name, doctor's name, date the prescription was filled, the amount of the drug that should be taken at one time, how often the drug should be taken, name of the drug, how much of the drug is in this prescription, expiration date for the drug in this prescription, and whether or not the prescription can be refilled. The pharmacist also may add a label of special instructions or a warning about possible side effects.

Notes:

You should take the full amount of the drug as prescribed.

Barbiturates and tranquilizers can be addictive, so you should be careful to follow the doctor's orders exactly to avoid addiction problems.

• Sharing needles or syringes-- When people share needles or syringes, blood from an infected person can enter a previously uninfected person's bloodstream directly.
• Vaginal intercourse (penis inserted into the vagina) with an infected person--HIV passes through the mucous membrane of the vaginal walls or on the tip of the penis. More women than men are infected from vaginal intercourse because they have a larger mucous membrane and the vagina holds the infected semen longer for a more extended period of potential exposure. Also slight tears in the vagina can occur during vaginal intercourse, making HIV exposure to the bloodstream more direct.
• Oral intercourse (mouth in contact with the partner's genitals) with an infected person--HIV passes through the mucous membranes of the mouth or genitals or through cuts in the region of the mouth or genitals.
• Anal intercourse (penis inserted into the anus or rectum of the sex partner) with an infected person--HIV passes through the mucous membrane of the anus, rectum, or penis. Anal intercourse may be the riskiest type of sexual intimacy because it is common for the anal and/or rectal tissue to tear or rupture slightly during anal intercourse.
• Multiple sex partners--There is a higher likelihood of having sexual intercourse with an infected person if you have multiple sex partners. HIV has a high chain of infection because one person infected with HIV can expose hundreds over a period of time by infecting only one or two people directly.

Other Means of Infection

There are other means of infection because HIV can be transmitted through bodily fluids.

• Infants infected by their mothers--Infants can contract HIV from their mothers before birth or during birth. There is some evidence that HIV also is present in breast milk, so an infant may be able to become infected while nursing.
• Health professionals infected by patients-- A few health professionals have become infected with the virus due to being accidentally pricked with a needle from an infected patient. Others may have come into contact with fluids from an infected patients and contracted HIV through a small cut or wound.
• Patient infected by a health professional-- A very small number of patients have become infected by a health professional during an operation or other medical procedure that involved an open path to their bloodstream. The most well-known case of a patient being infected by a health professional involved a woman who contracted the disease from her dentist during minor dental surgery.
• Blood and other transfusions prior to 1985--Prior to 1985, the U.S. blood supply was not tested for HIV. Therefore, several people contracted the disease when they received blood that carried the virus. Hemophiliacs were especially vulnerable because they require treatments consisting of blood from several donors. Others received infected blood during surgery. There also was at least one case of a group of people contracting the disease from transplants from an infected donor. You CANNOT become infected with HIV when you DONATE blood because blood donation centers use new, sterile needles for each blood donor.

No one has ever been infected with HIV from casual contact or an insect bite. Thousands of people have lived with and cared for HIV infected people, and not one ever became infected with the virus through casual, nonsexual contact.

Safety Measures

Preventing HIV means avoiding behaviors that put you at risk. Some safety measures you can pursue are abstinence, monogamy, decreasing risk from sexual intimacy, and decreasing risk from shared needles.

• Abstinence--Avoiding all three types of sexual intercourse almost eliminates the likelihood of contracting HIV/AIDS. Of course, sexual contact is necessary and desirable for the survival of humanity. However, you need to make sure that you and your sexual partner are free of the virus. Then practice monogamy to lessen the possibility that either of you will become infected.
• Monogamy--Monogamy is sexual relations with only one person who also has sexual relations only with you for a lifetime.
• Decreasing risk from sexual intimacy-- When participating in sexual intimacy, use a latex condom properly. Nonoxynol-9 spermicide may increase protection because it may kill the HIV virus as well as sperm.
• Decreasing risk from shared needles-- Avoid using illegal injected drugs. Syringes that are used for required medical injections (for example, insulin), should be used once and then disposed of. If multiple uses are required using the same needle (ear piercing or tattooing), the needles should be sterilized with a mixture equivalent to 1 part bleach to 100 parts water.

• Avoid tobacco use--Smoking is the leading cause of lung cancer. Chewing tobacco can cause bladder, pancreatic, and kidney cancers. Any long-term use of tobacco can lead to cancers of the mouth, liver, esophagus, larynx, and pharynx.
• Eat a healthy diet and exercise-- Eat well-balanced, low-fat meals. Some foods contain nutrients that appear to help fight cancer. High-fiber diets have shown to be effective in preventing colon and rectal cancer.
• Avoid overexposure to the sun--Ultraviolet rays can cause skin cancer. Sunburns that blister eventually can lead to melanoma, a potentially fatal skin cancer.
• Avoid exposure to cancer-causing chemicals and radiation.
• Get regular medical checkups--Most cancers are curable if they are detected early enough. Therefore, you should have diagnostic tests run if you exhibit any of the warning signs of cancer or if you are in a high-risk group for specific cancers due to heredity or exposure to known cancer risks (sunburns, smoking, radiation, etc.)

Early Detection

There are seven warning signs for cancer, spelling out the word CAUTION.

C=change in bowel or bladder habits

A=a sore that does not heal

U=unusual bleeding

T=thickening or lump, especially in the breast

I=indigestion or difficulty in swallowing

O=obvious change in wart or mole

N=nagging cough or hoarseness

1. Wash your face frequently to remove excess oil and bacteria.
2. Use water-based make-up.
3. Do not squeeze or pick pimples because the bacteria can spread, causing deeper infection and scarring.

1. Don't smoke--Smoking is the most important factor in preventing heart disease. Smokers are 2-6 times more likely to suffer a heart attack, and those who do are more likely to die.
2. Monitor your blood pressure--High blood pressure is one of the leading factors in atherosclerosis, and in turn, coronary artery problems. You can help to keep your blood pressure at an acceptable level by avoiding alcohol and tobacco, getting sufficient exercise, and maintaining normal weight.
3. Eat nutritiously--Obesity can lead to cardiovascular problems. Avoid high-fat foods, especially those that contain high levels of saturated fat and cholesterol.
4. Exercise regularly--Aerobic exercise strengthens the heart and increases the size of the blood vessels. In addition, it helps to lower cholesterol levels and maintain normal weight.
5. Manage stress--Research has found a correlation between stress and high blood pressure. Stress also affects the body's overall state of wellness.
6. Schedule regular medical checkups--Medical checkups can alert you to potential cardiovascular problems, especially blood pressure and cholesterol levels. They also provide a means to assess risk factors before they become too serious. Then follow the advice of your physician, especially if you have other special medical concerns, such as diabetes or respiratory problems.

Drunk driving-- Alcohol seriously impairs judgment and slows reactions. Statistics indicate that two out of five Americans will be involved in an accident associated with alcohol. There are 540 thousand people injured (43 thousand seriously) and 25 thousand deaths each year associated with alcohol-related traffic accidents. Traffic accidents are the leading cause of death for the 5-34 year-old age group, and alcohol is involved in over half of those accidents.

Binge drinking is intaking a large amount of alcohol in a short period of time. It is common in teens because they frequently play drinking games--challenging each other to drink more. Blood alcohol levels increase rapidly when the rate of intake is high. Alcohol is a poison, so a blood alcohol level of .4 percent is enough to cause a coma and even death.

Losing control of behaviors results in serious impairments in judgment and loss of inhibitions. This is especially dangerous for teens because they often take part in activities that they would not consider when sober. In many cases, alcohol is involved in date rape and unplanned sexual intimacy in teenagers.

Avoiding alcohol

Many teens have taken positive steps to avoid alcohol. There has been a movement to help teenagers avoid the use of alcohol, without risking their standing with peers. Many teens have become involved with educational and mentoring programs established to provide teens with alcohol-free alternatives. Teens involved in these programs have found that using self-control in avoiding alcohol raises self-esteem. In addition, teens have chosen to follow parental guidelines concerning the consumption of alcohol.

Smoking and Death

Tobacco products kill an estimated 3 million people per year, and predictions estimate that number will be 10 million per year within the next 30-40 years if current trends continue. Cigarette smoking is the most avoidable cause of death in the U.S. The death rate for smokers is 70 percent higher from heart disease and 90 percent higher from lung cancer. An estimated 50 thousand people die from exposure to tobacco smoke each year.

Smoking's Effect on the Children

A mother's smoking can create problems for her children both before and after birth. Smoking during pregnancy increases the risk of low birth weight, premature birth, miscarriage, stunted growth after birth, and later learning disabilities. Babies born to mothers who smoked during pregnancy are more likely to die of Sudden Infant Death Syndrome. Nicotine also has been found in breast milk of mothers who smoke.

Passive Smoke

There are two types of smoke--mainstream (active) and sidestream (passive). Mainstream smoke passes through the tobacco and filter of the cigarette. It is inhaled into the smoker's lungs. Sidestream smoke rises from the cigarette during times when the smoker is not inhaling. About 75 percent of cigarette smoke is sidestream. There is twice as much tar and nicotine and three times the carbon monoxide in sidestream smoke as in mainstream smoke. Therefore, a nonsmoker in a smoke-filled room for 30 minutes takes in the same amount of carbon monoxide as a smoker does from a cigarette. Passive sidestream smoke increases the risk of lung cancer and heart disease, and it aggravates existing respiratory problems. In fact, some officials classify adult smoking as child abuse, if the child has existing respiratory problems.

Problems from Pipe and Cigar Smoking

Pipe and cigar smoking result in a higher incidence of cancers of the stomach and larynx than cigarette smoking. In addition, pipe smokers increase their risk of cancers of the tongue and lip.

Problems from Smokeless Tobacco

Smokeless tobacco comes in two forms--chewing tobacco and snuff. Both increase the risk of cancers of the mouth (tongue, cheek, and gums) and throat. Using smokeless tobacco also increases problems in the digestive system because a portion of the tobacco-carrying saliva is swallowed.

• Indigestion occurs when the body doesn't break down food properly. It usually is caused by eating too fast or too much, drinking alcohol, or eating specific foods that are difficult to digest. It also may be influenced by stress.
• Heartburn is caused by stomach acids backing up into the esophagus. It can be caused by a hiatal hernia--when the top portion of the stomach pushes through the diaphragm.
• Gallstones are crystals of bile that form and block the bile duct between the gallbladder and the liver.
• Peptic ulcers are sores that form in the digestive tract. There are two types of peptic ulcers--gastric and duodenal.
  • Gastric ulcers form in the stomach and are caused by too much hydrochloric acid and pepsin.
  • Duodenal ulcers form in the duodenum of the small intestine and are caused by too much gastric acid.
  Both types of peptic ulcers are aggravated by stress and tobacco.
• Gastritis is an inflammation of the mucous membrane that lines the stomach. It can be caused by alcohol or specific foods that irritate the stomach. Gastritis also may result from bacteria or viruses.
• An appendicitis is an inflammation of the appendix, which is the extension on one end of the large intestine.
• Hemorrhoids are characterized by swelling of the veins in the lower rectum and anus. Most hemorrhoids are internal, but some enlarge and push out of the anus. Hemorrhoids can be caused by prolonged sitting or chronic constipation.

  The rectum is the end of the large intestine that leads to the anus.

• Pituitary--The most common problems with the pituitary gland relate to the growth hormone. A lack of growth hormone causes problems with physical and sexual development.
• Thyroid--A lack of thyroxin in early years of development causes cretinism, a serious developmental disorder that results in lack of growth, mental retardation, and low heart rate. Hashimoto's thyroiditis and Graves' disease are characterized by a lack of thyroxin and excessive thyroxin respectively.
• Adrenals--The most common problem with the adrenals is Addison's disease. It is characterized by an underproduction of the hormone that maintains salt balance. Cushing's disease is an overproduction of an adrenal hormone; it is characterized by weakness and fatigue.
• Pancreas-- A lack of insulin causes diabetes mellitus; an excess causes hypoglycemia or low blood sugar.

Incontinence is the inability to control the release or retention of urine in the bladder. It usually occurs when the sphincter becomes weak or damaged.

Cystitis is a bacterial infection of the bladder that causes frequent urination. Symptoms may include blood in the urine and a fever. It is very important to seek medical treatment because the infection can spread to the kidneys, causing serious damage.

Nephritis is an inflammation of the nephrons in the kidneys. It is often characterized by high blood pressure, weakness, and overall body swelling.

Uremia is the inability of the kidneys to rid the body of waste. It causes a toxic waste build-up. Often dialysis is needed to clean the blood.

Kidney stones are crystals formed from urea and salt. They may cause a blockage of urine flow, resulting in extreme pain. In addition, they may cause infection due to the blocked urine.

Kidney failure is a total loss of all kidney function. It usually is caused by severe nephritis, a urine blockage resulting in serious kidney infection, or a significant blood loss. Kidney function is necessary for survival, but most people can survive with only one of their two kidneys as long as that kidney is fully functional. Therefore, if the kidneys fail, you must use a form of dialysis to clean the toxic waste from your blood.

• Hemodialysis uses an artificial kidney machine to clean the blood. It usually is done in a specialty clinic or hospital three times a week for about four hours. The patient's blood is sent through a machine, which filters it, removing toxic waste products.
• Peritoneal dialysis uses the membrane that surrounds the digestive organs to filter the blood. A catheter inserted in the patient's abdomen allows the patient to inject a cleansing fluid into the abdominal cavity. The fluid that contains the waste products is then extracted back through the catheter. Peritoneal dialysis allows the patient to perform the dialysis him/herself without having to go to a clinic or hospital.

Tonsillitis is probably the most common problem in the lymphatic system. Because the tonsils are fighting within the major entry points for pathogens, they are very vulnerable to infection themselves. At one time, surgery to remove the tonsils was very common. Today, doctors are more likely to treat the infection with antibiotics and leave the tonsils to fight other infections.

Hodgkin's disease is cancer of the lymph tissue.

Muscle cramps are involuntary muscle spasms that cause a painful "knotting" sensation. They often are caused by overuse or overwork without sufficient water. Stretching the muscle and massaging the knot usually will ease the pain.

Muscle strains are a stretching or tearing of muscle fiber. They usually occur in the large muscles, such as the arms and legs. Most muscle strains are caused by overexertion. Ice should be applied for 24 hours and then heat should be used.

The care of the muscular system is based on creating a balance between strength and flexibility. Muscles get stronger with use, but you should not attempt to use your muscles strenuously without sufficient time for the muscles to warm up. After exercise, you should cool down as well so that the muscles relax slowly. You should also try to use exercises or activities that promote balance and coordination.

Bronchitis is an inflammation of the lining of the bronchial tubes. It can be acute or chronic. Acute bronchitis usually occurs after a cold or other respiratory infection. Chronic bronchitis is a recurring problem that can worsen if not treated. Sufferers should avoid known irritants, such as smoke, dust, and air pollutants.

Emphysema causes the alveoli to disintegrate and lose their ability to expand and contract. It creates problems with the exchange of oxygen and carbon dioxide. The major cause is smoking, but it can be caused by a variety of foreign respiratory irritants.

• Fractures are breaks in the bone. They vary from a hairline fracture in which the bone breaks but does not separate, to an open fracture in which the bone breaks and protrudes through the skin, to a complete fracture in which the bone is broken completely in two or shattered.
• Scoliosis is a side-to-side curvature of the spine. If not treated, it can cause serious back pain and weakness.
• Sprains occur when tissue around the joint is twisted. Severe sprains can involve a tearing of the ligaments or the cartilage.
• Dislocations occur when the end of the bone slips out of the joint. Dislocations need immediate medical care because of the sensitivity of the nerve and connective tissue around the joint.

The essential mineral for the bones are calcium and phosphorus. Bones store these two minerals for the body's use. If the diet contains sufficient amounts, there is no need to use the stored minerals, and the bones stay strong and healthy. However, if there is a dietary deficiency, the body will use the stored calcium and/or phosphorus for the body's needs. This weakens the whole skeletal system and makes the bones more vulnerable to fractures.

Deafness is the loss of the ability to hear.

• Conduction deafness consists of hearing problems associated with the outer or middle ear. In conduction deafness, the sound waves cannot reach the eardrum or the sound waves are not transmitted from the eardrum to the cochlea. It can be caused by wax build-up or various diseases of the middle ear.
• Sensorineural deafness consists of hearing problems associated with the inner ear. These conditions are called "nerve deafness." They usually are caused by damage to the cochlea, the auditory nerve, or the brain, often as a result of tumors or high-intensity noise.

Otosclerosis is an outgrowth of bone that inhibits the movement of the ossicles. Because the bones of the ossicles do not move, the sound waves do not reach the inner ear. Usually surgery can correct the problem.

Tinnitus is ringing in the ears. It can be caused by wax build-up, fluid in the middle ear, changes in pressure in the middle ear, or ear infections. Tinnitus is not actually an ear disease, but rather a symptom of another ear problem.

Myopia (Nearsightedness) is a condition in which the light rays are focused in front of the retina. Concave corrective lenses focus the image further back.

Hyperopia (Farsightedness) is a condition in which the light rays are focused behind the retina. Convex corrective lenses focus the image further forward.

Astigmatism is a condition in which the curvature of the lens is uneven, causing the light rays to meet at different points. Some light rays focus at the correct place on the retina and are clear, but others do not, making them appear out of focus. Corrective lenses can be made to remedy the problem.

Cataracts are a clouding of the lens. A condition extremely common in adults over 60 years old, cataracts were at one time the leading cause of blindness in adults; however, because they can be removed surgically and because of the advancements in surgical treatments, this is no longer the case.

Strabismus (Crossed eyes) is a condition that occurs when eye muscles of both eyes do not work together. One or both eyes turn inward or outward.

Amblyopia is a condition that occurs when vision in one "normal" eye is reduced. It usually occurs when children favor one eye and allow the other eye to become "lazy." It is the leading cause of partial blindness in children. If diagnosed early, it can be treated with corrective lenses or an eye patch that forces the "lazy" eye to function.

Glaucoma is a condition in which increased fluid builds in the eyeball. It causes damage to the optic nerve and eventual blindness. It can be treated with medication, but often requires surgery.

Macular degeneration is the leading cause of blindness in the elderly. Degeneration occurs due to yellow fatty deposits appearing in the macular region, eventually cuasing complete loss of central vision.

A sty is caused by bacteria that lodges in the glands of the eyelid. It can be treated with eye drops.

Conjunctivitis is an eye infection that affects the sclera and conjunctiva.

HIV Enters the Bloodstream

HIV must enter the bloodstream in order to infect. It can enter the bloodstream directly; for example, blood from an infected person may remain on a syringe used by an uninfected person. The blood then enters the previously uninfected person's bloodstream, infecting him/her. HIV also may enter indirectly. During sexual intimacy, bodily fluids--semen, vaginal secretion, or blood--are exchanged. If an HIV-infected person's bodily fluids enter an uninfected person's body, the HIV virus may penetrate through the uninfected person's mucous membrane or small cracks or sores in the skin and get into his/her bloodstream.

HIV Attacks the T4 Cells

Once in the bloodstream, the HIV begins to attack the T4 cells that coordinate the body's defenses against outside invaders. T4 cells, or helper cells, are one of the most important parts of the immune system. Like many viruses, HIV then makes T4 cells produce more HIV. Once the T4 cells produce HIV, they die, leaving the body without sufficient cells to protect against pathogens. It generally takes several years for the T4 cells to become so depleted that the body doesn't have enough to fight disease. When there are not enough T4 cells, the person is considered to have AIDS. HIV and AIDS do not kill victims--the diseases that the body isn't able to fight kill the victims.

Phases of Infection

There are three designated phases of infection from HIV infection to "full-blown AIDS."

1. Infection with no signs or symptoms-- Only people with already compromised immune systems become sick in the earliest stages of HIV infection. However, infected people can transmit HIV during this time.
2. Infection with signs and symptoms-- The early signs and symptoms of HIV infection are swollen lymph glands, fatigue, fever, diarrhea, weight loss, night sweats, or white patches in the mouth. Females also may get frequent vaginal infections. Since these symptoms characterize many diseases, they often are overlooked. If any of them lasts for more than two weeks and you have participated in a high-risk behavior, you should be tested for HIV antibodies.
3. AIDS-- There are two major criteria for AIDS designation: 1) if the T4 count falls below 200 cells per microliter of blood or less than 14 percent of white blood cells; and 2) if the person becomes ill with what have been designated as "opportunistic infections." Pneumocystis carinii and Kaposi's sarcoma are the most common opportunistic infections.

Enzymes are proteins. They are a necessary part of the chemical processes within the body, working as catalysts to speed up the reactions that occur.

Protein should make up about 15 percent of your daily diet. All proteins are made of amino acids. There are 20 amino acids; 11 are supplied by the body and nine must be supplied by food.

The essential amino acids are the nine amino acids that must be supplied by food.

Complete proteins contain all nine essential amino acids. Most animal protein sources are complete proteins.

Incomplete proteins contain only some of the nine essential amino acids. Most plant protein sources are incomplete proteins, but you can fulfill your protein needs by combining incomplete sources.

1. Two veins return blood with waste to the right atrium.
2. The right atrium fills and then contracts, pushing the blood to the right ventricle.
3. The right ventricle pumps the blood to the lungs.
4. Carbon dioxide and oxygen are exchanged within the lungs.
5. The carbon dioxide is exhaled, and the oxygen returns to the left atrium.