Nutrition Health Review

WINTER 2017

Nutrition Health Review provides consumers updates on the latest medical research, news, trends, and products in nutrition and healthy living.

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Nutrition Health Review In your log book, you will indicate the activity you participated in, the time you spent doing it, the reps and weights you used, and/or your speed or pace, if appropriate. It is helpful to devise a rating system, such as a scale from 1 to 5, to rate your overall experience. When you achieve a 5, take note of the factors that contributed to such a great workout so you can recreate them. There are several types of fitness logs from which to choose. There are exercise logs available for purchase at most major book stores, and they come in many different sizes and prices. There are plenty of free fitness logs available for download online, as well. Just Google "free workout [or fitness] log" and download the one you like. Fitness tracker apps, such as MyFitnessPal and RunKeeper, for your computer or smartphone are quite popular, and many of them are either free or available for only a few dollars. The advantage to using an app to log your workouts is the ease of entering data. All of your exercises, routes, and preferences can be entered beforehand, and keeping up with your log involves just a few keystrokes. The same goes for social network fitness sites that are specifically for tracking workouts and connecting with other athletes, such DailyMile, MapMyFitness, Spark People, and Garmin, to name a few. Many are free, and they are very useful for two reasons: 1) it is easy to see progress over time via charts and graphs these sites can generate from your logged data and 2) you'll be a part of an online community of athletes who represent all age groups and people of every shape, size, and fitness level imaginable. The encouragement and camaraderie that comes from connecting with these other athletes are priceless motivators. BE ACCOuNTABLE, NOT PERFECT Building and maintaining a consistent exercise regimen can be challenging. Use these tips to your advantage. Don't strive for perfection. If 9 times out of 10, you do your workout, you'll be just fine. Develop the voice within yourself that says "I need to exercise today," and be accountable to yourself. IN THE NExT ISSuE OF NUTRITION HEALTH REVIEW Make sure to check out Part 2 of "Beginning a Consistent Exercise Program" in the next issue of NHR. Here the author provides motivational tips and discusses goal setting and common pitfall and how to avoid them. This article was excerpted and adapted with permission from The Emotional First Aid Kit: A Guide to Life after Bariatric Surgery, Second Edition by Cynthia Alexander, PsyD. Copyright © 2009 Matrix Medical Communications. 16 Does Seasonal Affective Disorder Actually Exist? S easonal affective disorder (SAD), a "seasonal pattern" modifier for depression diagnoses, was officially added to the Diagnostic and Statistical Manual of Mental Disorders (DSM) in 1987. Recently, researchers investigated whether they could find evidence for seasonal variation in depressive symptoms using data from a large-scale survey of 34,294 US adults ranging in age from 18 to 99 years. Depressive symptoms were measured using the PHQ-8, which asked participants how many days in the previous two weeks they had experienced given symptoms of depression. Using geographic location for each participant, the researchers also obtained season-related measures, including the actual day of the year, the latitude, and the amount of sunlight exposure. The results showed no evidence that symptoms of depression were associated with any of the season- related measures. That is, people who responded to the survey in the winter months, or at times of lower sunlight exposure, did not have noticeably higher levels of depressive symptoms than those who responded to the survey at other times. And the researchers did not find any evidence for seasonal differences in symptoms when they specifically looked at the subsample of 1,754 participants who scored within the range for clinical depression. Taken together, the findings suggest that seasonal depression is not the prevalent disorder that it's commonly thought to be. More studies into the validity of SAD must be performed before final conclusions can be drawn. Sources: Association for Psychological Science. https://www.psychologicalscience.org; Traffanstedt MK, Mehta S, LoBello SG. Major depression with seasonal variation: Is it a valid construct? Clinical Psychological Science. 2016;4(5):825–834. Exercise, continued from page 14

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