EXERCISE

Running in the city worsens health and performance: science says so

With the return of the warm weather, many amateur runners want to start training outdoors again, taking advantage of the mild weather and much brighter days. According to some studies, most people in Europe run in big cities, and this is not always a good thing.

In fact, scientific studies have shown how running in the midst of smog and pollution reduces sports performance significantly, as well as causing lung problems because of the amount of air you breathe.

When you have to run, science says, it is best to do it in isolated places, in parks, among pine trees (because of their special qualities). Of course, you run where you can, but always better to move to places away from the city center.

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With the return of the warm weather, many amateur runners want to start training outdoors again, taking advantage of the mild climate and much brighter days. According to studies, most people in Europe run in big cities, and this is not always a good thing. In fact, scientific studies have shown that running in the midst of smog and pollution reduces sports performance significantly, as well as causing lung problems due to the amount of air one breathes. When you have to run, science says, it is best to do so in isolated places, in parks, among pine trees (because of their special qualities). Of course, you run where you can, but it is always better to run in places away from the city centre.

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Attention to the environment around us

Now that warm weather is back, so is the desire to jog in the open air, but care must be taken. Our cities are becoming increasingly polluted, due to transport, factories, lack of rain and climate change in general. This obviously leads to worsening air quality, and consequently causes damage to our health. When we leave the house to go jogging, the quality of the air we breathe is just as crucial as our physical performance. In fact, smog and pollution is really bad for our performance.

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Choose places and times well

The first rule is to choose well both where to run and when to run. For example, it is best to avoid rush hour traffic, major city thoroughfares, and even areas with tall buildings, which curb air recycling and create an absolutely tremendous smog blanket for our lungs and beyond.

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What happens to our body when we run

The reason for this is physical performance when running. Obviously, we inhale a lot more air than normal during physical activity. Studies have confirmed that running at 70 per cent of one's ceiling causes us to ingest as much air as a sedentary person in two hours. By using mainly the mouth and not the nose, pollutants enter even deeper into the lungs.

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What is harmful to our body

Many studies on city running were done in connection with the 2008 Beijing Olympics, when one of the most polluted marathons in history took place. The most harmful substances in the air for our body are carbon monoxide, ozone, particulate matter (PM10), nitrogen dioxide and also sulphur dioxide. It has been studied that these substances cause a drop in sports performance, especially among women.

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The 2010 study

A 2010 research study looked over 10 years at the seven major marathons run in the United States. The results showed a large correlation between the presence of PM10 particulate matter and women's performance: for every 10-μg-m-3 increase, performance decreased by 1.4 percent. This analysis, however, stops at marathons, which are usually run in the early morning (when pollution is lower), with usually mild temperature and especially with no cars around. Imagine, then, what might happen in downtown Milan or London.

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The study of men's running

The journal Nature published a study conducted on men's running, the relationship between air pollution and the performance of hundreds of male athletes from 46 American universities. The research was conducted in this way: 21 days of training followed by a 5-kilometer race. Here the focus was on the effects of PM2.5 and ozone. In analyzing the data, it was found that exposure to these particles caused the athletes' times to deteriorate between 11.5 and 12.8 seconds.

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The latest tips for healthy running

Thus, it has been seen how the presence of pollutants in the atmosphere not only worsens the health of the lungs, but also the chronometer. The main advice is always to run in the midst of nature, among trees, even better among pine trees. These plants in fact produce a resin that contains alpha-pinene, a monoterpene that has the property of reducing anxiety.

health

29/11/2023

Humour to combat anxiety and depression: a study shows why it works

An international analysis has shown how humour, used as a real hospital therapy, alleviates symptoms of anxiety, stress and depression in long-term chronic patients such as children who have just undergone surgery or even elderly people in nursing homes. The research was conducted internationally and published in the journal 'Brain and Behavior'.

Basically, it was a review of the existing literature (quantitative, qualitative and mixed studies). Thus, in addition to existing papers, as many as 29 articles were included, involving 2964 participants, conducted in nine different countries, such as the United States, Australia, Italy, Turkey, South Korea, Iran, Israel, China and Germany.

The majority of patients, the study authors suggest, stated that humour therapy had positive effects in reducing anxiety and depression, compared to a small number of subjects who found this approach to be insignificant.

eat well

28/11/2023

Eight foods rich in B vitamins

The vitamin B complex is a collective name for the B vitamins. They are water-soluble vitamins, necessary for the proper functioning of the metabolism.

The B vitamins are essential for providing us with the energy we need to carry out our daily activities, as well as for protecting our skin, hair and teeth, and for the prevention of certain diseases, from cardiovascular to neurological to skin diseases.

The 8 B vitamins include vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B8, vitamin B9 and vitamin B12.

What are the main sources of vitamin B? Let's find out together. (Source: humanitas.co.uk)

health

27/11/2023

How to stop biting your nails?

Continuous nail gnawing can lead to infection and damage to the cuticles, causing pain and irritation.

It is important to try to break this nasty habit for the sake of the health and appearance of your nails. There are several strategies you can try, such as wearing fake nails or regular manicures to keep your nails looking their best, and finding healthy alternatives to manage stress and frustrations, such as yoga or physical activities.

Here are some of our tips for overcoming this addiction.

health

26/11/2023

Abdominal diastasis, what is it and what are the symptoms

Abdominal diastasis is a problem that can affect some women in the postpartum phase. Often still considered just a cosmetic problem, abdominal diastasis actually involves a number of very uncomfortable symptoms.

When we speak of abdominal diastasis, we are referring to an enlargement and excessive separation of the central rectus abdominis muscles. The consequences of this vary depending on whether the two muscles are separated to a greater or lesser extent.

The reason why the problem occurs is mainly related to pregnancy, particularly if it is twins. However, it can also develop in men, both in cases of obesity and in cases of major weight loss. (Source: grupposandonato.it)

health

25/11/2023

Parotitis: what it is, symptoms and complications

Parotitis is an infectious disease that is caused by a Paramyxovirus virus that is characterised by enlargement of the parotid glands located under the ears.

Like other diseases, parotitis can only be transmitted by contagion from person to person. The infection can affect individuals of any age, with complications affecting adults in particular.

Parotitis has specific symptoms, which allow it to be detected and is contagious in the first few days before symptoms appear. (Source: epicentre.iss.it)

health

24/11/2023

High triglycerides, possible causes and symptoms

Triglycerides are a class of lipids that can have a decisive influence on a person's cardiovascular risk.

If a balanced diet is followed, a normal amount of triglycerides is absolutely necessary for the body's health. If pathological causes or an unbalanced diet intervene, on the other hand, excess triglycerides (hypertriglyceridaemia) could seriously endanger health itself.

Let's therefore try to understand what the causes and symptoms of high triglycerides may be and what diet can help keep levels under control.

health

23/11/2023

Yellow teeth: causes, remedies and prevention

Having a beautiful, healthy and well-groomed smile greatly increases one's self-esteem, confidence in others and security in everyday life.

Some people, however, experience a sense of discomfort and shame due to the yellowing of their teeth. Yellow teeth are not always the result of inadequate oral hygiene, but can be the consequence of many factors, from genetics to foods ingested to liquids drunk, among many other things.

Fortunately, modern medicine is well aware of the causes of yellowing teeth, as well as all the prevention and especially treatment strategies.

Running in the city worsens health and performance: science says so

Humour to combat anxiety and depression: a study shows why it works

Eight foods rich in B vitamins

How to stop biting your nails?

Abdominal diastasis, what is it and what are the symptoms

Parotitis: what it is, symptoms and complications

High triglycerides, possible causes and symptoms

Yellow teeth: causes, remedies and prevention

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