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Rest May be Key to Boosting and Retaining Memory, Study Shows

When it comes to improving your memory, experts say it’s all about rest.

A new study from the University of Edinburgh in Scotland, suggests that taking breaks is more effective for boosting memory than other traditional methods like caffeine and mental exercises.

As reported by CNN, researchers gathered a small group of “normally aging” elderly men and women, and asked them to recount as many details from two stories as they could.

Following the first story, participants were asked to relax and close their eyes in a dark room for 10 minutes. Researchers then asked participants to point out the differences in several pairs of near identical images.

Researchers found that overall, participants recounted far more details after they had rested; and that their memory boost held up even a full week after the initial trial.

Previous research has showed that small periods of rest – even a few minutes – are beneficial to both memory and alertness. But this new study points to the effectiveness of short periods of rest for “long-term memory consolidation.”

Research fellow and lead study author, Michaela Dewar, points out that when we first encounter new information, we’re likely in an early stage of memory formation. “Further neural processes have to occur after this stage for us to be able to remember this information at a later point in time,” she said.
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The Health Benefits of Yoga

It is hard to believe something so delightful and enjoyable has so many good benefits. Stretching, breathing and bending feels great, plus it alleviates many health issues naturally, without the use of modern medicine.

Yoga has been practiced as far back as 5,000 years for the purpose of attaining enlightenment. Today yoga is a widely popular way to reduce stress, increase flexibility and build strength, yet the cosmic element still exists. For some reason, when we practice yoga, we feel happy and content. It doesn’t need an explanation, just the mere enjoyment of rolling out the mat is enough to want to stick with it.

The following is a list of some of the greatest benefits a regular yoga practice provides, for all levels of abilities.

Flexibility

We do not have to be flexible to do yoga; we gain flexibility by doing yoga. With a consistent practice, those tight hamstrings lose their grip on our hips and, as a result, free up tension in our lower backs. A healthy lower back is an asset when we get older and yoga supports this.


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Positive Daily Affirmations for Healthier and Happier Moments

By Jill Lawson from Jill Lawson Yoga

Many of us believe the power of thought can greatly affect the course of a day, if not our feelings and attitudes that shape the opinions we have of ourselves. As quoted by Ralph Waldo Emerson, “Sow a thought and you reap an action; sow an action and you reap a habit; sow a habit and you reap a character; sow a character and you reap a destiny,” thoughts can promote positive or negative experiences for us.

The following daily affirmations work to cement positive thoughts in our subconscious mind, allowing us to practice healthier habits and lead us to more fulfilling and much happier moments. They are helpful when we are having a bad day, but equally as effective when we are feeling good already. The more we can put a positive thought toward something, the closer we are to actually bringing that thought into our reality.


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10 Percent Mileage Increase Rule for Runners is Challenged

There are lots of “rules” when it comes to running. “You have to stretch.” “You have to wear proper shoes.” “You have to cross train.”

I’ve heard all of these and more. I’ve also heard every one of these rules debunked at one point or another. It can be confusing at times to know exactly what we are supposed to do to ensure optimal running performance and health.

Recently another long standing “rule” of running was challenged in the news. The New York Times reported that the 10% rule was put under the microscope to see if its tenure still holds true or if it ever deserved its position as valid advice in the first place.

The 10% rule states that a runner should not increase their mileage more than 10% each week. The idea is that this gradual increase will prevent the body from succumbing to injury. This rule was put to the test, and studies found that it didn’t hold up: Just as many runners sustained injuries who followed the rule as those who did not.

So, what does this mean? Can a runner start out at a 10 mile total one week, and then jump up to 30 the next week? Will this increased distance and stress play no role in promoting an injury?


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Over-Training Warning Signs for Runners

No pain, no gain, right? Well, maybe in certain scenarios, this old motto is false. A runner in training should expect fatigue. They should expect muscle soreness. They should also anticipate that not every run will be a good one. But what about when these truths start piling up? Does the runner need to learn to push through or is it possible that backing off will be the key to their success?

While it might not seem possible, a runner can actually over-train and negatively impact their performance.

Over-training is characterized as not allowing the body to rest and recover from the stress of training. If the body can’t catch up on the much needed repair time, the athlete’s performance will suffer. This is a very serious problem. Over-training has the potential to ruin one’s running career if not taken seriously. If the body gets into a state of over-training, it’s very difficult to recover.


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