Tipping the Scales

Whenever the urge to exercise comes over me, I lie down till it passes.Do you identify with what Mark Twain said? Or are you like me an ex...

Whenever the urge to exercise comes over me, I lie down till it passes.

Do you identify with what Mark Twain said? Or are you like me an exercise addict?

Calling all couch potatoes and diehard fitness enthusiasts: Today8217;s column is dedicated to both. Hopefully, by the time you finish reading, the couch potato will be happy to know that regular, moderate exercise is all that is needed; will understand what happens to our bodies by exercising; and may therefore feel motivated to abandon his or her favourite piece of furniture.

Meanwhile, the exercise lover of the push-myself-to-the-max variety will hopefully be cautioned against the dangers of over-exercise, and will cut down on it.

Heave yourself off that couch, hit the track and start walking briskly8212;and here8217;s what will begin to happen. When you first begin to exercise, your adrenal glands will produce adrenaline, which will raise your heart rate and direct the blood flow to the muscles that are working.

Adrenaline will also release blood sugar into your blood stream to generate the initial energy to fuel your muscles. As you continue to exercise, the hormone glucagon from your pancreas will be released into your blood stream.

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		nbsp;	GYNAECOLOGY 8226; A reader in her mid-50s had micro calcification in one breast. Hysterectomy was done a year ago. She wants to know what she should do to avoid increasing it and also ensuring it doesn8217;t turn into cancer. AI suggest she have a mammography once a year; do a self breast exam every month; and be under the supervision of a specialist. *Dr Rustom Phiroze Soonawala MD, FRCS, FRCOG, Consultant at Breach Candy and Jaslok hospitals, Mumbai* NUTRITION 8226; Natasha, who is 18 and weighs 42 kg, is not putting on more weight and looks very thin. She wants to know what diet and routine she should follow to gain weight. Natasha, some people are constitutionally thin, and no matter what or how much they eat, they do not put on weight. I would suggest you do a Thyroid Stimulating Hormone TSH, Complete Blood Count CBC and urine routine tests to rule out any chronic illness. As far as diet is concerned, approximately 2,000 kcal/day with a high protein diet is what you need. Calories and protein should be gradually increased. If any of the tests are abnormal, you need to see a doctor. *Dr Phulrenu Chauhan*, Consultant endocrinologist, PD Hinduja National Hospital, Mumbai Story continues below this ad	nbsp;

Should you be exercising moderately, this fat-utilising hormone will release fat from your fat cells, turn them to sugar and burn them as fuel. This fat-burning metabolism will release energy and make us not only lose fat but also feel energetic.

The interesting effect of this is that because your body has sugar to burn, the adrenals will not be called into action to release the hormones cortisol or DHEA. An increased level of cortisol leads to lowered metabolism, muscle wasting and weight gain.

We all know that regular, moderate exercise slows the ageing process. This happens because the human growth hormone is released from the pituitary gland, which activates the metabolic and repair systems in our body. Thanks to this hormone, our tissues are repaired, immunity is stimulated, muscle building and fat burning are increased, and energy is generated. Of course, the 8220;feel good8221; endorphins make us addicted to exercise.

Here8217;s what happens if you over-exercise or increase the intensity of your exercise without gradual build-up: Your body will not have glucagon production but increased cortisol levels.

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So if you8217;ve been over-exercising, thinking you can8217;t have too much of a good thing, then watch for fatigue, insomnia, cravings for sugar, caffeine, addiction, irritability and even weight gain. The benefits of moderate exercise range from reversing diseases to increased sex drive, and from deep, restful sleep to clarity of mind. It can even better job performance.

Finally, did you know that after the age of 30 you lose three to five per cent of your muscle mass every 10 years? Or that after the age of 40 bone mass density declines at about one-half per cent per year? And that all this can be controlled with moderate exercises for strength, flexibility and endurance? What are you waiting for?