Believe it or not, the world will not bow to your commands of taking away the cholesterol and the saturated fats from all those potato chips.
The world will not make the effort to consistently cater to your want of a sugar-free donut if you suddenly have a craving for it in the middle of the night. What is available though is the kind of donut that will make you glaze over in sweets.
Real healthy living takes a lot of work. Real effort and real perseverance is needed to consume only the healthiest products and avoid the most convenient foods readily available in the market. Most of which are unhealthy and has preservatives that allow it to still be edible after a decade.
The following are basic tips and advice to make eating healthy a regular effort, the effects of which will probably last you additional years in your lifetime.
You are what you eat
Do tell what you put in your mouth and you will be told who you are. Eating foods that contain less cholesterol is a good way to prevent heart problems.
As much as possible, try to avoid foods that contain a lot of salt and fat. It would also be best if you choose various foods from the different food groups.
The following foods are recommended eating as according to the AHA or the American Heart Association: eggs, beans, fruits, cereal, the high fiber kind, fruit juice, milk, both low fat and non fat, peas, pasta, rice, vegetables, yogurt, the low fat and nonfat kind, and a small glass of wine.
How should one eat?
Vegetables and fruits should, as much as possible, be the staple food readily available in your fridge. It would be best if at least five servings or more of fruits and vegetables be eaten in a day.
Meanwhile, eating a lot of whole grains, the examples of which are whole grain pasta, cereal and brown rice and make sure to eat at least six servings in one day is also advisable.
Dairy products may also be taken in two servings or four in a day. Milk that is low in fat or one that contains no fat is advisable to be taken. However, if you are lactose intolerant a good alternative for milk is soy milk.
Ingesting proteins daily is also necessary as this provides the body with the needed strength for it to go through the day.
Eating peas and beans in as much as six ounces in a day, minus all the fat of course, is a great source of protein.
Cooking with vegetable oils that are unsaturated, such as olive oil, canola oil, sunflower, safflower is best compared to using saturated oils such as palm oil, coconut oil and kernel oil.
Drinking apple juice everyday has also been shown to make the levels of cholesterol very low. This type of juice has phenol, this in turn drastically reduces the oxidation of LDL,or commonly called as the bad cholesterol, commonly associated with heart disease.
Avoid the following foods
Now that you know the appropriate foods to be taken, the following are foods that should be avoided as much as it is possible, however difficult it may be.
Ice cream is one, whole milk, cheese and butter also. The organs of animals such as kidney, liver, brain, sweetbreads should also be avoided.
A reduction of the intake of processed meats like bologna, hot dogs, sausages is necessary. Duck and goose meat organs, even the famous foie gras is best to be steer clear from.
Cooking healthy
If there are available recipes and cook books that promote a low fat diet, try to purchase one. When the recipe calls for using eggs, use the egg whites instead of the yolks.
When cooking fried foods, drain off the fat using a rack. However, cooking with little fat like baking, broiling and boiling is always advisable.
Using lard, shortening, margarine should be limited. When basting, use fruit juice or wine.
Any fats found on meat must be removed and any skin from poultry must not be eaten as these contain lots of fats.
All in all, eating healthy is easy if you just put your mind to it and if you sincerely crave for a disease free life.
Friday, December 29, 2006
Begin a Cardiac Rehabilitation Program For a Heart Healthy Lifestyle
Two months after my open-heart surgery, through my cardiologist's referral, I was cleared to begin a physician-sponsored cardiac rehabilitation program - a program of exercise and risk-factor education for individuals recovering from serious heart procedures and heart disease.
Some patients are healed enough to begin sooner, some later. The gym facility where I live in Santa Fe, NM, called the Center for Living Well, is spaciously housed in the basement of our one hospital. In the last thirty years, thousands of cardiac rehabilitation programs have sprung up far and wide in the U.S. alone, all featuring similar characteristics.
In my book, The Open Heart Companion: Preparation and Guidance for Open-Heart Surgery Recovery (Open Heart Publishing, 2006) I advise, "systematically increase your walking every day, to the point where you can visualize and look forward to the strength retraining and aerobic stamina offered in a good cardiac rehabilitation program. Once your doctor finally approves you for cardiac rehab, you will discover what may be a new experience, or the reawakening of an old pleasure -- going to the gym!"
Beginning a cardiac rehabilitation program is truly an exciting moment. I was finally up to moving my body for real. I knew I had made tangible progress or I wouldn't be there. I was assigned an exercise physiologist, or case manager. After a general orientation (completing a detailed questionnaire, learning to take my pulse, oxygen usage and rhythm monitoring guidelines) I was given a personal exercise worksheet. Preferably three times a week for one hour, I was to track my gentle progress forward in a customized program -- using the treadmill, bike, stairs, UBE machine (aerobic ergometer), and so on. Adding weight training to the regimen was to come later, at the discretion of my case manager. In addition, numerous classes (stretching, therabands, free weights) and support groups (smoking cessation, stress management, osteoporosis and diet education) were all available in the package. Once a month there was an "Ask the Cardiologist" Q&A hosted by one of the New Mexico Heart Institute cardiologists. Most of all, the staff were caring, devoted, highly attentive, good-humored professionals. There was a palpable air of camaraderie and developing friendships that evolved into a memorable support group experience for me.
I was accepted into the program provided I agreed to wear a wireless heart monitor during exercise. What a good thing! My heart was still ricocheting in and out of irregular rhythm (atrial fibrillation). There was always someone at a computer screen monitoring my rhythm. If, as is more likely with exertion, my a-fib returned, even if I didn't notice, a nurse or exercise physiologist would check in with me. How was I feeling? Did I feel lightheaded? Did I need to slow down? Maybe end my session for the day? Your pulse is x, let's check your blood pressure.... Since a patient's inclination may be to push through (my common approach in the past), the permission to simply stop, give yourself a break, can be welcome. I felt completely taken care of. With so many dedicated professionals around me, and the new friends I was making, I could never run too far into trouble. Although physically challenging at times, the cardiac rehab environment made for a positive, confidence-returning experience.
Some patients are healed enough to begin sooner, some later. The gym facility where I live in Santa Fe, NM, called the Center for Living Well, is spaciously housed in the basement of our one hospital. In the last thirty years, thousands of cardiac rehabilitation programs have sprung up far and wide in the U.S. alone, all featuring similar characteristics.
In my book, The Open Heart Companion: Preparation and Guidance for Open-Heart Surgery Recovery (Open Heart Publishing, 2006) I advise, "systematically increase your walking every day, to the point where you can visualize and look forward to the strength retraining and aerobic stamina offered in a good cardiac rehabilitation program. Once your doctor finally approves you for cardiac rehab, you will discover what may be a new experience, or the reawakening of an old pleasure -- going to the gym!"
Beginning a cardiac rehabilitation program is truly an exciting moment. I was finally up to moving my body for real. I knew I had made tangible progress or I wouldn't be there. I was assigned an exercise physiologist, or case manager. After a general orientation (completing a detailed questionnaire, learning to take my pulse, oxygen usage and rhythm monitoring guidelines) I was given a personal exercise worksheet. Preferably three times a week for one hour, I was to track my gentle progress forward in a customized program -- using the treadmill, bike, stairs, UBE machine (aerobic ergometer), and so on. Adding weight training to the regimen was to come later, at the discretion of my case manager. In addition, numerous classes (stretching, therabands, free weights) and support groups (smoking cessation, stress management, osteoporosis and diet education) were all available in the package. Once a month there was an "Ask the Cardiologist" Q&A hosted by one of the New Mexico Heart Institute cardiologists. Most of all, the staff were caring, devoted, highly attentive, good-humored professionals. There was a palpable air of camaraderie and developing friendships that evolved into a memorable support group experience for me.
I was accepted into the program provided I agreed to wear a wireless heart monitor during exercise. What a good thing! My heart was still ricocheting in and out of irregular rhythm (atrial fibrillation). There was always someone at a computer screen monitoring my rhythm. If, as is more likely with exertion, my a-fib returned, even if I didn't notice, a nurse or exercise physiologist would check in with me. How was I feeling? Did I feel lightheaded? Did I need to slow down? Maybe end my session for the day? Your pulse is x, let's check your blood pressure.... Since a patient's inclination may be to push through (my common approach in the past), the permission to simply stop, give yourself a break, can be welcome. I felt completely taken care of. With so many dedicated professionals around me, and the new friends I was making, I could never run too far into trouble. Although physically challenging at times, the cardiac rehab environment made for a positive, confidence-returning experience.
Healthy Living, Fitness and Nutrition The Role of Diet in Health and Fitness
Improving the quality of life through health and nutrition involve following a diet pattern and adequate levels of nutrition to prevent diseases and maintain physical fitness. Issues of malnutrition would be related to deficiencies of vitamins or nutrients and intake of supplements form an important part of disease prevention strategy and helps in improving energy levels (Papers4you.com, 2006). The use of supplements in disease conditions such as high cholesterol levels has been studied to understand the positive and negative impact of dietary supplements on the health of individuals.
For instance, vitamin A deficiency can be a major public health concern and many countries implement strategies to prevent such deficiency cases (Whiting et al, 2006). Vitamin C or ascorbic acid can be detrimental when deficient or in excess and recommended doses of Vitamin C have been given by various countries. Public health authorities across the world encourage individuals to change their health status by adopting new behaviors such as giving up smoking or changing dietary patterns. Apart from vitamins and minerals, fatty acids play an important role in modulation and prevention of diseases. However, maintaining a strict dietary pattern and fitness regimen could be explained with the help of social control and cultural values. Fitness levels are determined with measures on speed, strength and flexibility of athletes or even ordinary individuals and energy costs are directly related to nutrition, diet, exercise and physiology (Papers4you.com, 2006). In this context the relevance of the gym culture may be studied as the gym going motivation may be similar to the motivation to follow a strict diet pattern and this in turn have an impact on general health and fitness levels (Bull, et al 2006). This is because any kind of rigorous physical exercise brings about thermo regulation that facilitates heat loss and regulates internal body temperature.
One of the important issues in nutrition and health studies would be prevalence of diseases and diet patterns and lifestyle have a direct impact on the health status of individuals. Smoking for instance has been related to lung cancer and heart disease by analyzing data on mortality rates, smoking habits, lung cancer and coronary heart disease and the health benefits of quitting smoking have also been established in several studies (Saijo, 2006).
An important topic of nutrition studies is life expectancy and health and disease in the elderly. The problem of malnutrition is increased during old age as the elderly may have inadequate diet and poor mobility that prevent them from following a recommended diet pattern. In certain cases, poor nutrition can lead to chronic conditions and poor physical mobility and the elderly would thus need specific interventions and effective treatment patterns. General studies on gender variations in life expectancy and illnesses have shown that women tend to live longer than men but also tend to report illnesses more than men (WHO, 2000).
For instance, vitamin A deficiency can be a major public health concern and many countries implement strategies to prevent such deficiency cases (Whiting et al, 2006). Vitamin C or ascorbic acid can be detrimental when deficient or in excess and recommended doses of Vitamin C have been given by various countries. Public health authorities across the world encourage individuals to change their health status by adopting new behaviors such as giving up smoking or changing dietary patterns. Apart from vitamins and minerals, fatty acids play an important role in modulation and prevention of diseases. However, maintaining a strict dietary pattern and fitness regimen could be explained with the help of social control and cultural values. Fitness levels are determined with measures on speed, strength and flexibility of athletes or even ordinary individuals and energy costs are directly related to nutrition, diet, exercise and physiology (Papers4you.com, 2006). In this context the relevance of the gym culture may be studied as the gym going motivation may be similar to the motivation to follow a strict diet pattern and this in turn have an impact on general health and fitness levels (Bull, et al 2006). This is because any kind of rigorous physical exercise brings about thermo regulation that facilitates heat loss and regulates internal body temperature.
One of the important issues in nutrition and health studies would be prevalence of diseases and diet patterns and lifestyle have a direct impact on the health status of individuals. Smoking for instance has been related to lung cancer and heart disease by analyzing data on mortality rates, smoking habits, lung cancer and coronary heart disease and the health benefits of quitting smoking have also been established in several studies (Saijo, 2006).
An important topic of nutrition studies is life expectancy and health and disease in the elderly. The problem of malnutrition is increased during old age as the elderly may have inadequate diet and poor mobility that prevent them from following a recommended diet pattern. In certain cases, poor nutrition can lead to chronic conditions and poor physical mobility and the elderly would thus need specific interventions and effective treatment patterns. General studies on gender variations in life expectancy and illnesses have shown that women tend to live longer than men but also tend to report illnesses more than men (WHO, 2000).
Thursday, December 28, 2006
Nutritional Supplement for Healthy Living
Many of us equate vitamin, miniral, and nutrition supplement but most of the time what is purchase in the name of healthy food does not mean to be safe all the time.
Our body I made up of chemical component such as water, proteins, lipids, DNA, and carbohrdrates. We neeed to take all the supllement in a proper and balance manner. When nutrition supplement is take in amounts greater than the recommmanded dietary allowance they will no longer will be nutrition and they will be considred as durgs.
Many people eat anything and anytime which is unknowly or knowly effect your health and diet which will result in health problems, over wieight and lazyness. Nutrition products are alawys fresh and well sealed and always make you feel better.
Currently, too many nutritional benefits are processed, cooked or fried out of what we eat, which leaves us little choice but to supplement our diet with nutrients such as vitamins and minerals to regain health and to stay healthy. If you add to this the pollution and other toxins you have to put up with, nutritional supplements become even more of a necessity
Once you give your body a hand by giving it proper fuel, such as a diet high in fruits and vegetables, along with a sensible set of nutritional supplements, you will soon notice a difference. Healthy food and good nutritional supplements will restore your engine to optimum working order. It will thrive and so will you. DO NOT self-medicate with large doses of vitamins, minerals, or other nutritional supplements without seeking medical advice.
Many of us start taking nutritional supplement with any advice on dietician which affect our body and which is realized by us. So be careful before you feel you need to take nutritional supplements, first discuss your concerns with your doctor, pharmacist, or other qualified health care professional, for example, a registered nurse or dietician.
Our body I made up of chemical component such as water, proteins, lipids, DNA, and carbohrdrates. We neeed to take all the supllement in a proper and balance manner. When nutrition supplement is take in amounts greater than the recommmanded dietary allowance they will no longer will be nutrition and they will be considred as durgs.
Many people eat anything and anytime which is unknowly or knowly effect your health and diet which will result in health problems, over wieight and lazyness. Nutrition products are alawys fresh and well sealed and always make you feel better.
Currently, too many nutritional benefits are processed, cooked or fried out of what we eat, which leaves us little choice but to supplement our diet with nutrients such as vitamins and minerals to regain health and to stay healthy. If you add to this the pollution and other toxins you have to put up with, nutritional supplements become even more of a necessity
Once you give your body a hand by giving it proper fuel, such as a diet high in fruits and vegetables, along with a sensible set of nutritional supplements, you will soon notice a difference. Healthy food and good nutritional supplements will restore your engine to optimum working order. It will thrive and so will you. DO NOT self-medicate with large doses of vitamins, minerals, or other nutritional supplements without seeking medical advice.
Many of us start taking nutritional supplement with any advice on dietician which affect our body and which is realized by us. So be careful before you feel you need to take nutritional supplements, first discuss your concerns with your doctor, pharmacist, or other qualified health care professional, for example, a registered nurse or dietician.
Eating and Living Healthy
Eating healthy food and exercising regularly are a big part of the way to maintain your health. It's a simple formula designed to keep your body working in optimal condition.
Food is fuel. Consider the gasoline that you put in your car. The best gasoline treats your engine better than the cut rate version at the same station.
In the same way, good foods like fruits and vegetables, proteins in the form of lean meat and nuts will serve your body much better than a diet of highly processed, chemically treated foods that are loaded with sugar.
Benefits
The benefits of choosing an apple and cheese for a snack over a package of donuts are more than just inner maintenance and health.
Your skin looks better. Your weight is manageable. You can concentrate better, sleep more soundly, and in general, have more energy and maintain a happier mood.
Children, teenagers, and pregnant women who are in the processing of growing need to focus their attentions on getting at least 5 servings of fruits and vegetables and eliminating white, processed breads in favor of whole grain breads.
In general, sugar snacks should be avoided. Fat, on the other hand, should not. If you focus on eating well, a normal amount of fat in your diet is necessary for joint maintenance and skin health.
Have Breakfast
Your body has gone without food or nutrients for at least eight hours while you slept and most of the nutrients have moved out of your system. In order to have the energy and right amount of nutrients to begin your day, breakfast can help with giving the extra boost that you need.
Start the day with a complete and nitrous meal. Fruits and vegetables, as well as grains, can add an extra boost of nutritious value and energy to the beginning of your day. Dairy products and protein can also help to increase your energy levels.
This doesn't mean that you have to have an extra large meal in the morning, however it does mean that you should find foods that will settle with your stomach and provide a beginning of nutrition for the day.
Eating healthy and watching your weight are not the only things you need to consider in having a healthy lifestyle.
Exercise. This should be done at least four or five times a week. This helps your body to build muscle in several different areas, helps you to lose weight and can prevent illnesses and disease.
Take vitamins and supplements. Paying attention to where your body doesn't feel balanced is important as well. Once you have determined this, you can balance it out through vitamins and supplements.
Sleep. If you are sleep deprived, it causes your body to begin to shut down. Make sure that you feel rested and are getting the right amount of sleep. This will allow your body to work at a consistent and full speed every day.
Make a Plan
Food is fuel. Consider the gasoline that you put in your car. The best gasoline treats your engine better than the cut rate version at the same station.
In the same way, good foods like fruits and vegetables, proteins in the form of lean meat and nuts will serve your body much better than a diet of highly processed, chemically treated foods that are loaded with sugar.
Benefits
The benefits of choosing an apple and cheese for a snack over a package of donuts are more than just inner maintenance and health.
Your skin looks better. Your weight is manageable. You can concentrate better, sleep more soundly, and in general, have more energy and maintain a happier mood.
Children, teenagers, and pregnant women who are in the processing of growing need to focus their attentions on getting at least 5 servings of fruits and vegetables and eliminating white, processed breads in favor of whole grain breads.
In general, sugar snacks should be avoided. Fat, on the other hand, should not. If you focus on eating well, a normal amount of fat in your diet is necessary for joint maintenance and skin health.
Have Breakfast
Your body has gone without food or nutrients for at least eight hours while you slept and most of the nutrients have moved out of your system. In order to have the energy and right amount of nutrients to begin your day, breakfast can help with giving the extra boost that you need.
Start the day with a complete and nitrous meal. Fruits and vegetables, as well as grains, can add an extra boost of nutritious value and energy to the beginning of your day. Dairy products and protein can also help to increase your energy levels.
This doesn't mean that you have to have an extra large meal in the morning, however it does mean that you should find foods that will settle with your stomach and provide a beginning of nutrition for the day.
Eating healthy and watching your weight are not the only things you need to consider in having a healthy lifestyle.
Exercise. This should be done at least four or five times a week. This helps your body to build muscle in several different areas, helps you to lose weight and can prevent illnesses and disease.
Take vitamins and supplements. Paying attention to where your body doesn't feel balanced is important as well. Once you have determined this, you can balance it out through vitamins and supplements.
Sleep. If you are sleep deprived, it causes your body to begin to shut down. Make sure that you feel rested and are getting the right amount of sleep. This will allow your body to work at a consistent and full speed every day.
Make a Plan
- Healthy living starts with recognizing how you are living currently.
- If it helps you, keep a journal to track how often you eat and how much time and exertion you expend on tasks that raise your heart rate.
- From there, you can see more clearly where you need to cut, add, or alter your current living patterns.
Advice for Healthy Living in 2006
With the New Year now upon us, it's important to give pause and consider making some positive changes regarding the state of your health. As they say, there’s no time like the present. People the world over often make resolutions to do something to better themselves in the coming year. In 2006, consider doing something that will benefit your overall health. The following suggestions may just help to ensure that you’re able to make New Year’s resolutions for many years to come.
Get a Check-up - An excellent place to start when considering lifestyle changes is with an honest assessment of your health. At this stage, it wouldn't hurt to consult with your physician. Why not make an appointment for your annual physical exam? This way, you can begin the year with an accurate assessment of your physical state. Your doctor will be able to focus your attention on areas that are of immediate health concern. This is especially important if you’re a smoker, if you’re overweight, or if you have any significant health issues that might prevent you from performing simple daily tasks.
Drink More Water - Make another profound difference to your health by consuming more water. Many people make the mistake of assuming that they’ve received enough water from the various pop, coffee and other beverages they’ve consumed in a day. This is not entirely accurate. Ideally, one should consume upwards of eight, 8-ounce glasses of water per day. Water helps the body metabolize stored fats. It can also help your body cleanse itself of free radicals, which have been linked to cancer and other such ailments.
Get Moving - Exercise is yet another effective way to maintain optimal health. That’s not to say that one has to become entirely committed to working out each and every day, but it’s in every individual’s best interest to perform some form of activity 3 times per week. Physical exercise can be performed in a wide variety of ways to keep it fun and interesting. For instance, the simple act of walking is a highly effective form of exercise. It’s one that can be completed without supervision, without props, and without any previous experience working out. Joining a gym has a number of direct benefits as well. Not only will you have access to some excellent equipment, but you will also benefit greatly from the fitness knowledge that most personal trainers possess.
Pay Attention to Nutrition - Diet also plays a significant role is one's overall health. Everyone should be familiar with the dietary guidelines established by the leading health agencies and authorities. The "food pyramid" is by far the most popular set of published nutritional guidelines. The food pyramid advises people to include all of the major food groups - grains, vegetables, fruits, dairy and meat (or protein) - in their diets. Keep in mind that the food pyramid is merely a nutritional guideline. The dietary needs of each individual will vary drastically, and what’s ideal for one person isn’t necessarily ideal for the next.
By following these few simple suggestions, you can take control of your health and your life in 2006. Good luck!
Get a Check-up - An excellent place to start when considering lifestyle changes is with an honest assessment of your health. At this stage, it wouldn't hurt to consult with your physician. Why not make an appointment for your annual physical exam? This way, you can begin the year with an accurate assessment of your physical state. Your doctor will be able to focus your attention on areas that are of immediate health concern. This is especially important if you’re a smoker, if you’re overweight, or if you have any significant health issues that might prevent you from performing simple daily tasks.
Drink More Water - Make another profound difference to your health by consuming more water. Many people make the mistake of assuming that they’ve received enough water from the various pop, coffee and other beverages they’ve consumed in a day. This is not entirely accurate. Ideally, one should consume upwards of eight, 8-ounce glasses of water per day. Water helps the body metabolize stored fats. It can also help your body cleanse itself of free radicals, which have been linked to cancer and other such ailments.
Get Moving - Exercise is yet another effective way to maintain optimal health. That’s not to say that one has to become entirely committed to working out each and every day, but it’s in every individual’s best interest to perform some form of activity 3 times per week. Physical exercise can be performed in a wide variety of ways to keep it fun and interesting. For instance, the simple act of walking is a highly effective form of exercise. It’s one that can be completed without supervision, without props, and without any previous experience working out. Joining a gym has a number of direct benefits as well. Not only will you have access to some excellent equipment, but you will also benefit greatly from the fitness knowledge that most personal trainers possess.
Pay Attention to Nutrition - Diet also plays a significant role is one's overall health. Everyone should be familiar with the dietary guidelines established by the leading health agencies and authorities. The "food pyramid" is by far the most popular set of published nutritional guidelines. The food pyramid advises people to include all of the major food groups - grains, vegetables, fruits, dairy and meat (or protein) - in their diets. Keep in mind that the food pyramid is merely a nutritional guideline. The dietary needs of each individual will vary drastically, and what’s ideal for one person isn’t necessarily ideal for the next.
By following these few simple suggestions, you can take control of your health and your life in 2006. Good luck!
What Does Living A Healthy Lifestyle Mean
Living a healthy lifestyle is not only about avoiding fatty foods, cutting down on caffeine and taking up an expensive gym membership. Health is not solely about the size of your body; it's about being happy within yourself, avoiding detrimental situations and substances and taking care of yourself as a whole. Ideally it would be a life long commitment but everyone knows that temptation is inevitable and if being healthy means being bored and deprived, then it'll all go pear-shaped quickly.
So, what to avoid and what to embrace are key questions. Fundamentally, it should be obvious. Everything in moderation is the best way to look at it. Yes, you can enjoy the pork ribs, just not three times a week! You can party till the wee hours of the morning on Friday night and aim for more restorative activities Saturday night. Living a healthy lifestyle is about balance. You know what's good for you but you want what feels good to you.
Exercise, a healthy diet and avoiding stress are the three most important ways you can ensure you are living a healthy lifestyle. Prevention is also a good thing to take on board. Have regular checkups with your doctor and dentist. Go for your pap smears/prostate checks, breast exams and any other examinations that will help you to catch early any potential hazards to your health.
Be aware of how much you enjoy your life, or not. If every day seems like another reason to drag your feet then do something about it. We're a long time dead, live your life while you're here. Hate your job? Find alternative employment. Marriage problems? Seek counselling. Sure, it's not as simple as a two or three word answer, but identifying what ails you and rectifying it is the answer. Living a healthy lifestyle is up to you and you alone.
So, what to avoid and what to embrace are key questions. Fundamentally, it should be obvious. Everything in moderation is the best way to look at it. Yes, you can enjoy the pork ribs, just not three times a week! You can party till the wee hours of the morning on Friday night and aim for more restorative activities Saturday night. Living a healthy lifestyle is about balance. You know what's good for you but you want what feels good to you.
Exercise, a healthy diet and avoiding stress are the three most important ways you can ensure you are living a healthy lifestyle. Prevention is also a good thing to take on board. Have regular checkups with your doctor and dentist. Go for your pap smears/prostate checks, breast exams and any other examinations that will help you to catch early any potential hazards to your health.
Be aware of how much you enjoy your life, or not. If every day seems like another reason to drag your feet then do something about it. We're a long time dead, live your life while you're here. Hate your job? Find alternative employment. Marriage problems? Seek counselling. Sure, it's not as simple as a two or three word answer, but identifying what ails you and rectifying it is the answer. Living a healthy lifestyle is up to you and you alone.
Simple Steps to Healthy Living
Healthy living is very important for your well-being. Unfortunately many of us forget this important fact and let our health go down due to negligence. Despite our busy lifestyles it is still possible to take care of yourself.
Fast foods and junk food: With our hectic, fast paced lifestyles we have become very dependent on fast foods and quick junk food snacks. This is affecting not only our own well-being but also that of our children.
There are more overweight children than ever before and this is largely due to these foods. If possible try to reduce this fast food habit for yourself and especially for your kids. Also try to eat alternative snacks, instead of sodas, candies and chips try eating fruit snacks and drinking more water.
In order to get back to a healthy living style we need to turn our eating habits around. We can do this by eating a well-balanced natural diet. This includes fruit, vegetables and whole grain foods. Try to eat less processed and refined foods and choose those with higher fiber.
More ways to improve your overall well-being: - Get enough sleep: It is very important to get enough sleep, failing to do so will stress out your body and decrease your energy. This will lead to unnecessary snacking and weight gain. - Exercise: Exercise is always good to maintain healthy living. You can take a brisk daily walk or if you live in a harsh climate take advantage of local gyms. You can even purchase some exercise equipment of your own and exercise for about 20 minutes 3 times a week. - Drink lots of water-8 glasses per day. This will help your body flush out toxins and also maintain your overall well-being. Water is very good for all parts of your body and is a good alternative to soda and sweet drinks. - Be moderate in eating and exercising. Exercising is good but do not go overboard and over exercise this will put undue strain on your body and will not help you. It is good to exercise under supervision initially then carry on by yourself. Overeating is extremely bad for your system and will lead to weight gain. Try to eat in moderation so that you can avoid abusing your system.
With these few points you can enjoy a healthy living style and live your life to the fullest. When you have an overall good physical condition you can do more and live a happy full life.
Fast foods and junk food: With our hectic, fast paced lifestyles we have become very dependent on fast foods and quick junk food snacks. This is affecting not only our own well-being but also that of our children.
There are more overweight children than ever before and this is largely due to these foods. If possible try to reduce this fast food habit for yourself and especially for your kids. Also try to eat alternative snacks, instead of sodas, candies and chips try eating fruit snacks and drinking more water.
In order to get back to a healthy living style we need to turn our eating habits around. We can do this by eating a well-balanced natural diet. This includes fruit, vegetables and whole grain foods. Try to eat less processed and refined foods and choose those with higher fiber.
More ways to improve your overall well-being: - Get enough sleep: It is very important to get enough sleep, failing to do so will stress out your body and decrease your energy. This will lead to unnecessary snacking and weight gain. - Exercise: Exercise is always good to maintain healthy living. You can take a brisk daily walk or if you live in a harsh climate take advantage of local gyms. You can even purchase some exercise equipment of your own and exercise for about 20 minutes 3 times a week. - Drink lots of water-8 glasses per day. This will help your body flush out toxins and also maintain your overall well-being. Water is very good for all parts of your body and is a good alternative to soda and sweet drinks. - Be moderate in eating and exercising. Exercising is good but do not go overboard and over exercise this will put undue strain on your body and will not help you. It is good to exercise under supervision initially then carry on by yourself. Overeating is extremely bad for your system and will lead to weight gain. Try to eat in moderation so that you can avoid abusing your system.
With these few points you can enjoy a healthy living style and live your life to the fullest. When you have an overall good physical condition you can do more and live a happy full life.
Five Minute Test for a Balanced Life
Are you spending enough time and energy on the things that count in your life? Perhaps you feel tired and exhausted because you spend all day working for your employer or taking care of your family. Perhaps you find that work is actually suffering because of an overactive social life.
Whatever is missing from your life could be affecting your ability to find enjoyment and feel good about yourself.
A balanced life will put the different aspects of your life into proper priority. Struggling through day-to-day life can cause us to lose focus on the big picture. Spending an adequate amount of time and energy on the key aspects of your life will help you find balance. This five minute test easily identifies the areas of life that need your attention. You just may surprise yourself when you see the results!
HOW THE TEST WORKS
First, draw six pie shaped sections without the circular border. Make the sections large enough to label each one. By the end of this exercise you will have created a graph that plots each aspect of your life and shows how balanced you are. Label the sections accordingly: HEALTH, FAMILY, WORK, SPIRITUALITY, RELAXATION, and HOME. You may choose to change one or more of these sections depending on your lifestyle and priorities. Time and attention for EDUCATION, RECREATION or VOLUNTEER WORK may be substituted.
Once you have labeled your sections take a few moments to contemplate how satisfied you are with the time and effort you give to a particular section. Think of the inner point of the pie as least satisfied and the outer edge as completely satisfied. Place a dot within the wedge that indicates your level of satisfaction.
WHAT DOES THE TEST TELL YOU?
When all of your sections are completed connect the dots to form a complete circle. Have you formed a perfect circle or is it lopsided? Do you see an area of your life that has been ignored? Ask yourself about it. Do you spend any time taking care of your health - preparing healthy food, exercising or managing an illness? Is your home clean and comfortable or are you always pushing clutter out of the way? Is your work satisfying? Are you making enough money or do you need to spend time and effort improving your situation? Is your family life happy or do you feel a lack of connection with them? Have you taken time to consider your spiritual needs or desire for education?
If you have been neglecting areas of your life you may feel frustrated or unfulfilled. It is not possible to find full satisfaction in every area of your life due to factors beyond your control. However, identifying areas that need your time and attention can help you lead a happier, more balanced life with the time and energy you do have.
Whatever is missing from your life could be affecting your ability to find enjoyment and feel good about yourself.
A balanced life will put the different aspects of your life into proper priority. Struggling through day-to-day life can cause us to lose focus on the big picture. Spending an adequate amount of time and energy on the key aspects of your life will help you find balance. This five minute test easily identifies the areas of life that need your attention. You just may surprise yourself when you see the results!
HOW THE TEST WORKS
First, draw six pie shaped sections without the circular border. Make the sections large enough to label each one. By the end of this exercise you will have created a graph that plots each aspect of your life and shows how balanced you are. Label the sections accordingly: HEALTH, FAMILY, WORK, SPIRITUALITY, RELAXATION, and HOME. You may choose to change one or more of these sections depending on your lifestyle and priorities. Time and attention for EDUCATION, RECREATION or VOLUNTEER WORK may be substituted.
Once you have labeled your sections take a few moments to contemplate how satisfied you are with the time and effort you give to a particular section. Think of the inner point of the pie as least satisfied and the outer edge as completely satisfied. Place a dot within the wedge that indicates your level of satisfaction.
WHAT DOES THE TEST TELL YOU?
When all of your sections are completed connect the dots to form a complete circle. Have you formed a perfect circle or is it lopsided? Do you see an area of your life that has been ignored? Ask yourself about it. Do you spend any time taking care of your health - preparing healthy food, exercising or managing an illness? Is your home clean and comfortable or are you always pushing clutter out of the way? Is your work satisfying? Are you making enough money or do you need to spend time and effort improving your situation? Is your family life happy or do you feel a lack of connection with them? Have you taken time to consider your spiritual needs or desire for education?
If you have been neglecting areas of your life you may feel frustrated or unfulfilled. It is not possible to find full satisfaction in every area of your life due to factors beyond your control. However, identifying areas that need your time and attention can help you lead a happier, more balanced life with the time and energy you do have.
Wednesday, December 27, 2006
Obesity Research -- What Drives the Effort
Obesity increases a person’s risk for gallstone formation, high blood pressure and diabetes, as well as cancers of the breast, endometrium, colon, kidney, and esophagus. These are some of the reasons why world health officials are putting more money into obesity research and making sure that they get the information that they need to provide us with new ways to battle the new worldwide epidemic that is evolving. Obesity research is crucial in telling us what the root causes of obesity are and how we can tackle it.
Current and past medical research has shown us that obesity isn’t entirely due to unhealthy living; our DNA also influences it. People who have had members of their family that have suffered from being overweight or obese will be at a high risk level of suffering the same problems and therefore need to take extra steps to help prevent that from happening.
Although genetics play a part in obesity, research and common sense strongly suggest that unhealthy living- overeating and insufficient exercise - also plays a major part when it comes to obesity. To burn fat we need to burn more than we take in. If we do not exercise then we don’t burn fat, therefore inevitably we will end up first overweight, then obese. (You are considered to be obese if you are more than 20 percent over your ideal weight.) Research helps us to know more about the complexities of obesity. Yet, there is so much more for researchers to explore, more time and investment needs to put be into obesity research so we can find more conclusive solutions to battling obesity.
The fact is, even though obesity is on its way to becoming the leading cause of preventable death in the U.S., AIDS, another cause of preventable death, receives about 5 times more research funding than obesity.
Obesity causes major health problems and researches have made note that unless the situation is addressed we may face a major worldwide problem due to obesity. It is a major complication in terms of operations as many doctors and consultants will not anaesthetize any one who is grossly overweight as this is extremely unsafe. More important medical problems can’t be solved or helped when obesity is a problem.
Continued obesity research is important. In addition, the information we do have needs to be better disseminated - far to many people are grappling with the problem of being overweight and loosing the struggle and turning obese. Research findings should be made available in the form of books, television adverts, leaflets and school topics. An estimated 127 million adults in the United States alone are overweight or obese. Surely we can do better.
Current and past medical research has shown us that obesity isn’t entirely due to unhealthy living; our DNA also influences it. People who have had members of their family that have suffered from being overweight or obese will be at a high risk level of suffering the same problems and therefore need to take extra steps to help prevent that from happening.
Although genetics play a part in obesity, research and common sense strongly suggest that unhealthy living- overeating and insufficient exercise - also plays a major part when it comes to obesity. To burn fat we need to burn more than we take in. If we do not exercise then we don’t burn fat, therefore inevitably we will end up first overweight, then obese. (You are considered to be obese if you are more than 20 percent over your ideal weight.) Research helps us to know more about the complexities of obesity. Yet, there is so much more for researchers to explore, more time and investment needs to put be into obesity research so we can find more conclusive solutions to battling obesity.
The fact is, even though obesity is on its way to becoming the leading cause of preventable death in the U.S., AIDS, another cause of preventable death, receives about 5 times more research funding than obesity.
Obesity causes major health problems and researches have made note that unless the situation is addressed we may face a major worldwide problem due to obesity. It is a major complication in terms of operations as many doctors and consultants will not anaesthetize any one who is grossly overweight as this is extremely unsafe. More important medical problems can’t be solved or helped when obesity is a problem.
Continued obesity research is important. In addition, the information we do have needs to be better disseminated - far to many people are grappling with the problem of being overweight and loosing the struggle and turning obese. Research findings should be made available in the form of books, television adverts, leaflets and school topics. An estimated 127 million adults in the United States alone are overweight or obese. Surely we can do better.
Controlling Type II Diabetes Through Diet And Exercise
If you have been diagnosed with adult onset type II Diabetes, you may be able to control your condition through diet and exercise. Many people have genetic predispositions for adult onset diabetes, but the disease is usually brought on by poor diet and a sedentary lifestyle. It can be hard to reverse the damage caused by years of unhealthy living, but by changing the way you eat and exercise, you can help control your disease and can lead a fairly normal life without the need for insulin-regulating medicine.
Before embarking on a workout plan or adhering to a new diet, you should first consult your doctor. He or she will probably make dietary suggestions and will usually refer you to a dietician who can help you plan your meals. The dietician will tell you what you can and cannot eat, and what you can eat in moderation. You will have to cut out all of the sugar from your diet. This means drinking diet sodas, if you must drink sodas at all, and eating sugar free candy on those special occasions.
It is important to eat a variety of fruits and vegetables to take the place of all of those empty calories and to keep you feeling full and energetic. You should make sure to take in enough protein to help your muscles get your through your new workout schedule, and be sure to drink plenty of water to keep yourself hydrated. You will want to eat several small meals throughout the day rather than just eating two or three times with a lot of time in between. By eating more small meals, you will keep your blood sugar at a more steady level, rather than having the ups and downs associated with large meals followed by gaps in eating.
Once your diet is under control. The next step is to begin an exercise program. You don’t have to aim for running a marathon or even a mile. Walking is the most prescribed form of exercise for diabetes patients. Whether you walk in the mall, around the neighborhood or on a treadmill, the most important thing is to get moving and to keep moving for an extended period of time every single day. Though you may not feel motivated at first, you will soon start to look and feel better and better. Seeing these changes will hopefully provide you with enough motivation to stick to your workout plan.
If find walking boring, try to find a partner who will keep you motivated. There are also many diabetes support groups that have walking clubs that meet daily. You can join a club and meet other diabetes sufferers who will help keep you on the right track. They can provide inspiration and encouragement by sharing success stories and by keeping you aware of the complications that can arise if the disease is left untreated. Once you get into fairly good shape, you might try playing a sport that you enjoy, like golf or tennis. You could also join a gym and participate in some yoga or aerobics classes to add some variety to your workout plan.
Keep in mind that the best way to avoid diabetes complications is to change your lifestyle. Many of the common problems of people diabetes can be avoided by staying away from sugar and other harmful foods. By exercising and staying healthy, you can avoid vision loss and circulation problems associated with the disease without having to use expensive and debilitating drugs to keep your blood sugar at a healthy level. Remember that your body is your most important asset, and keeping it working properly should be your highest priority.
Before embarking on a workout plan or adhering to a new diet, you should first consult your doctor. He or she will probably make dietary suggestions and will usually refer you to a dietician who can help you plan your meals. The dietician will tell you what you can and cannot eat, and what you can eat in moderation. You will have to cut out all of the sugar from your diet. This means drinking diet sodas, if you must drink sodas at all, and eating sugar free candy on those special occasions.
It is important to eat a variety of fruits and vegetables to take the place of all of those empty calories and to keep you feeling full and energetic. You should make sure to take in enough protein to help your muscles get your through your new workout schedule, and be sure to drink plenty of water to keep yourself hydrated. You will want to eat several small meals throughout the day rather than just eating two or three times with a lot of time in between. By eating more small meals, you will keep your blood sugar at a more steady level, rather than having the ups and downs associated with large meals followed by gaps in eating.
Once your diet is under control. The next step is to begin an exercise program. You don’t have to aim for running a marathon or even a mile. Walking is the most prescribed form of exercise for diabetes patients. Whether you walk in the mall, around the neighborhood or on a treadmill, the most important thing is to get moving and to keep moving for an extended period of time every single day. Though you may not feel motivated at first, you will soon start to look and feel better and better. Seeing these changes will hopefully provide you with enough motivation to stick to your workout plan.
If find walking boring, try to find a partner who will keep you motivated. There are also many diabetes support groups that have walking clubs that meet daily. You can join a club and meet other diabetes sufferers who will help keep you on the right track. They can provide inspiration and encouragement by sharing success stories and by keeping you aware of the complications that can arise if the disease is left untreated. Once you get into fairly good shape, you might try playing a sport that you enjoy, like golf or tennis. You could also join a gym and participate in some yoga or aerobics classes to add some variety to your workout plan.
Keep in mind that the best way to avoid diabetes complications is to change your lifestyle. Many of the common problems of people diabetes can be avoided by staying away from sugar and other harmful foods. By exercising and staying healthy, you can avoid vision loss and circulation problems associated with the disease without having to use expensive and debilitating drugs to keep your blood sugar at a healthy level. Remember that your body is your most important asset, and keeping it working properly should be your highest priority.
Healthy Eating Shopping List
Healthy eating starts with careful planning and organization. Since fresh produce has a very limited shelf life, regular grocery shopping is a must. Creating a menu for the week and writing out a shopping list will save you time and money; while helping you stick to healthy recipes. Local health food stores and farmer markets are very money-wise solutions. Plus, frequent visits will allow you expand your culinary horizons as well as mingle with other health-concerned people.
Healthy eating means using fresh ingredients and gentle cooking methods without adding any artificial ingredients and fats. Healthy eating requires a lot of cooking, since take-out food often contains too many refined fats and artificial seasonings. However, with modern appliances you will discover that cooking is no longer an annoying chore reserved for special occasions, but an exciting part of everyday life.
So which products should we buy when we actually decide to begin eating healthy food? Here’s what your weekly shopping list should include.
Vegetables. All vegetables should be eaten young, when they are tender and not coarse. Vegetables are best bought from fresh food markets or seasonal, when they are sold in boxes or baskets. Supermarket vegetables are often genetically modified or have been picked green and ripened in boxes when traveling long distances. Sprouts and brightly colored vegetables contain the most vitamins and antioxidants.
Fruits. Again, the trick is to buy seasonal fruit, since exotic fruits have often traveled long distances and ripened in their boxes, not on trees. Local, naturally ripened or, better yet, organic fruit are the best choice for the health-conscious cook.
Herbs. Aromatic herbs and spices can be used fresh or dried. The best idea is to plant the aromatic herbs in pots on your window and use them fresh whenever you need them. To preserve flavor, you can buy spices whole and use them freshly ground.
Cheese. Although cheese is quite rich in fats, cheese is a great source of vitamins and minerals. Buy only fresh cheeses in small quantities and try to eat them at once, since gourmet cheeses don’t have a lengthy shelf life.
Eggs. Buy only organic or free-range eggs, and shake them before buying to ensure freshness.
Fish and shellfish. The best way to buy fish is fresh and unfrozen. Again, most of the fish in supermarkets comes from fish farms where it is fed with artificial substances, and this fish cannot be used in healthy recipes. Pink salmon and other popular kinds of fish will most likely come from a fish farm. Shellfish is a more healthy choice, since shrimp, for example, does not live in chemically polluted water. When you boil mussels, discard those that do not open.
Meat. For truly healthy eating purposes it’s better to skip meat entirely, since it’s almost impossible to find meat that comes from an environmentally and health conscious farmer. Most of the meat in supermarkets has enormous quantities of growth hormones and antibiotics. The best meat for use in healthy recipes comes from small farming communities or organic farms.
Grains. Whole wheat and whole grains should become a staple of your healthy eating routine, because many healthy ingredients are contained in the grain shell. Rice is the only exclusion from the rule, because, even though the rice grain shell is removed, many nutritional elements still remain in the rice grain.
What we eat become a part of us. So make your kitchen a starting point for your new healthy eating habits, and enjoy preparing healthy meals.
Healthy eating means using fresh ingredients and gentle cooking methods without adding any artificial ingredients and fats. Healthy eating requires a lot of cooking, since take-out food often contains too many refined fats and artificial seasonings. However, with modern appliances you will discover that cooking is no longer an annoying chore reserved for special occasions, but an exciting part of everyday life.
So which products should we buy when we actually decide to begin eating healthy food? Here’s what your weekly shopping list should include.
Vegetables. All vegetables should be eaten young, when they are tender and not coarse. Vegetables are best bought from fresh food markets or seasonal, when they are sold in boxes or baskets. Supermarket vegetables are often genetically modified or have been picked green and ripened in boxes when traveling long distances. Sprouts and brightly colored vegetables contain the most vitamins and antioxidants.
Fruits. Again, the trick is to buy seasonal fruit, since exotic fruits have often traveled long distances and ripened in their boxes, not on trees. Local, naturally ripened or, better yet, organic fruit are the best choice for the health-conscious cook.
Herbs. Aromatic herbs and spices can be used fresh or dried. The best idea is to plant the aromatic herbs in pots on your window and use them fresh whenever you need them. To preserve flavor, you can buy spices whole and use them freshly ground.
Cheese. Although cheese is quite rich in fats, cheese is a great source of vitamins and minerals. Buy only fresh cheeses in small quantities and try to eat them at once, since gourmet cheeses don’t have a lengthy shelf life.
Eggs. Buy only organic or free-range eggs, and shake them before buying to ensure freshness.
Fish and shellfish. The best way to buy fish is fresh and unfrozen. Again, most of the fish in supermarkets comes from fish farms where it is fed with artificial substances, and this fish cannot be used in healthy recipes. Pink salmon and other popular kinds of fish will most likely come from a fish farm. Shellfish is a more healthy choice, since shrimp, for example, does not live in chemically polluted water. When you boil mussels, discard those that do not open.
Meat. For truly healthy eating purposes it’s better to skip meat entirely, since it’s almost impossible to find meat that comes from an environmentally and health conscious farmer. Most of the meat in supermarkets has enormous quantities of growth hormones and antibiotics. The best meat for use in healthy recipes comes from small farming communities or organic farms.
Grains. Whole wheat and whole grains should become a staple of your healthy eating routine, because many healthy ingredients are contained in the grain shell. Rice is the only exclusion from the rule, because, even though the rice grain shell is removed, many nutritional elements still remain in the rice grain.
What we eat become a part of us. So make your kitchen a starting point for your new healthy eating habits, and enjoy preparing healthy meals.
Ergonomic Questionnaire
These days, computers have become so inevitable part of our lives that we need to use it for various purposes. Be it a free time or working hours, except a very few people, all depend on this machine to get their jobs done. There are certain things you need to know about the computer work hazards and the preventive techniques you need to follow to make your stay in front of the computer, trouble free.
I have come across some common worries shared by people who have to sit for long hours in front of the computer.
Is there a term called overuse of computers? If so, where do I draw the line?
If I have to use it on a daily basis, how many hours of my presence in front of this machine is recommended?
Will I be able to finish my work if I am to follow my recommended time schedule?
Here is a checklist that will help you create a safe, sound, and relaxed workstation. You can try using it in combination with the purchasing guide checklist. There are two options – ‘Yes’ and ‘No’. The questions relate to different topics like working postures, seating, keyboard, monitors, accessories, work area and some general questions. If the response is ‘no’, it means that a problem exists.
Working Postures:
1. Do your head and neck need to be upright, or in-line with the your torso (not bent down/back)?
2. Do the head, neck, and trunk need to be facing forward without twisting?
3. Does your trunk have to be perpendicular to the floor (you may lean back into backrest but not forward)?
4. Do your shoulders and upper arms need to be relaxed and in-line with the torso, normally about perpendicular to the floor (but not elevated or stretched forward)?
5. Do the upper arms and elbows need to be close to the body and not extended outward?
6. Do your forearms, wrists, and hands need to be straight and in -line (forearm at about 90 degrees to the upper arm)?
7. Do the wrists and hands need to be straight (not bent up/down or sideways toward the little finger)?
8. Do both the thighs need to be parallel to the floor and the lower legs to be perpendicular to floor (thighs may be slightly elevated above knees)?
9. Can your feet rest flat on the floor or should they be supported by a stable footrest?
Seating (Chair):
10. Does the backrest of the chair support your lower back?
11. Does the seat width and depth have the capacity for the specific user (seat pan not too big/small)?
12. Is the seat pan of your chair too long to press against the back of your knees and lower legs?
13. Is your seat cushioned properly, rounded, and blunt with a "waterfall" front?
14. Do the armrests of your chair support both forearms while working on the computer without meddling with your movement?
Keyboard:
15. Are the platforms for the keyboard/input device stable and large enough to hold a keyboard and an input device?
16. Are the input devices (mouse or trackball) located right next to your keyboard so that they can be accessed and used without having to reach them?
17. Can the input devices be easily activated with their size and shape fitting your hand (not too big/small)?
18. Does your workstation ensure that your wrists and hands do not rest on sharp or hard edges?
Monitor:
19. Is the top of the monitor screen at or below your eye level so that you can read it without bending your head or neck down/back?
20. Can the user with bifocals/trifocals read the screen without bending the head or neck backward?
21. Does the distance of the monitor allow you to read the screen without leaning your head, neck, or trunk forward/backward?
22. Is the monitor positioned directly in front of you so that you don't have to twist your head or neck?
23. Do you ensure that glare (for example, from windows, lights) is not reflected on your screen that makes you sit in awkward postures so as to view the screen better?
Work Area (Desk and Workstation):
24. Between the top of the thighs and your computer table, do you have enough room or your thighs (thighs are not trapped)?
25. Do you ensure that your legs and feet have sufficient clearance space under the work surface so that you can get close enough to the keyboard/input device?
Accessories:
26. Is your document holder stable and large enough to hold documents?
27. Is your document holder placed at about the same height and distance as the monitor screen so that there is little head movement, or need to re-focus, when you look from the document to the screen?
28. Is your wrist/palm rest padded and free of sharp or square edges that push on your wrists?
29. Does your wrist/palm rest allow you to keep your forearms, wrists, and hands straight and in-line when using the keyboard/input device?
30. While doing telephone and computer tasks simultaneously, do you keep your head upright (not bent) and your shoulders relaxed (not elevated)?
General:
31. Do your workstation and equipment have sufficient adjustability that ensures your safe working posture while allowing you to make occasional changes in posture when you work on your computer?
32. Are your computer workstation, components, and accessories maintained in serviceable condition and do they function properly?
33. Are your computer tasks planned in a way that allows you to vary tasks with other work activities, or to take micro-breaks, or recovery pauses while at the computer workstation?
So that is all about it. Living carelessly is the easiest thing to do, but could be the most dangerous thing too. On the other hand if you take some precaution, it can be the foundation for a healthy living, later in your life.
Remember that all the computer related hazards are not going to hamper your life in a very short span of time. But it may take years to show the symptoms. As I said earlier, prevention is better than cure.
I have come across some common worries shared by people who have to sit for long hours in front of the computer.
Is there a term called overuse of computers? If so, where do I draw the line?
If I have to use it on a daily basis, how many hours of my presence in front of this machine is recommended?
Will I be able to finish my work if I am to follow my recommended time schedule?
Here is a checklist that will help you create a safe, sound, and relaxed workstation. You can try using it in combination with the purchasing guide checklist. There are two options – ‘Yes’ and ‘No’. The questions relate to different topics like working postures, seating, keyboard, monitors, accessories, work area and some general questions. If the response is ‘no’, it means that a problem exists.
Working Postures:
1. Do your head and neck need to be upright, or in-line with the your torso (not bent down/back)?
2. Do the head, neck, and trunk need to be facing forward without twisting?
3. Does your trunk have to be perpendicular to the floor (you may lean back into backrest but not forward)?
4. Do your shoulders and upper arms need to be relaxed and in-line with the torso, normally about perpendicular to the floor (but not elevated or stretched forward)?
5. Do the upper arms and elbows need to be close to the body and not extended outward?
6. Do your forearms, wrists, and hands need to be straight and in -line (forearm at about 90 degrees to the upper arm)?
7. Do the wrists and hands need to be straight (not bent up/down or sideways toward the little finger)?
8. Do both the thighs need to be parallel to the floor and the lower legs to be perpendicular to floor (thighs may be slightly elevated above knees)?
9. Can your feet rest flat on the floor or should they be supported by a stable footrest?
Seating (Chair):
10. Does the backrest of the chair support your lower back?
11. Does the seat width and depth have the capacity for the specific user (seat pan not too big/small)?
12. Is the seat pan of your chair too long to press against the back of your knees and lower legs?
13. Is your seat cushioned properly, rounded, and blunt with a "waterfall" front?
14. Do the armrests of your chair support both forearms while working on the computer without meddling with your movement?
Keyboard:
15. Are the platforms for the keyboard/input device stable and large enough to hold a keyboard and an input device?
16. Are the input devices (mouse or trackball) located right next to your keyboard so that they can be accessed and used without having to reach them?
17. Can the input devices be easily activated with their size and shape fitting your hand (not too big/small)?
18. Does your workstation ensure that your wrists and hands do not rest on sharp or hard edges?
Monitor:
19. Is the top of the monitor screen at or below your eye level so that you can read it without bending your head or neck down/back?
20. Can the user with bifocals/trifocals read the screen without bending the head or neck backward?
21. Does the distance of the monitor allow you to read the screen without leaning your head, neck, or trunk forward/backward?
22. Is the monitor positioned directly in front of you so that you don't have to twist your head or neck?
23. Do you ensure that glare (for example, from windows, lights) is not reflected on your screen that makes you sit in awkward postures so as to view the screen better?
Work Area (Desk and Workstation):
24. Between the top of the thighs and your computer table, do you have enough room or your thighs (thighs are not trapped)?
25. Do you ensure that your legs and feet have sufficient clearance space under the work surface so that you can get close enough to the keyboard/input device?
Accessories:
26. Is your document holder stable and large enough to hold documents?
27. Is your document holder placed at about the same height and distance as the monitor screen so that there is little head movement, or need to re-focus, when you look from the document to the screen?
28. Is your wrist/palm rest padded and free of sharp or square edges that push on your wrists?
29. Does your wrist/palm rest allow you to keep your forearms, wrists, and hands straight and in-line when using the keyboard/input device?
30. While doing telephone and computer tasks simultaneously, do you keep your head upright (not bent) and your shoulders relaxed (not elevated)?
General:
31. Do your workstation and equipment have sufficient adjustability that ensures your safe working posture while allowing you to make occasional changes in posture when you work on your computer?
32. Are your computer workstation, components, and accessories maintained in serviceable condition and do they function properly?
33. Are your computer tasks planned in a way that allows you to vary tasks with other work activities, or to take micro-breaks, or recovery pauses while at the computer workstation?
So that is all about it. Living carelessly is the easiest thing to do, but could be the most dangerous thing too. On the other hand if you take some precaution, it can be the foundation for a healthy living, later in your life.
Remember that all the computer related hazards are not going to hamper your life in a very short span of time. But it may take years to show the symptoms. As I said earlier, prevention is better than cure.
Recent Studies Show How Our Bodies Fight Disease
Obese people less likely to survive colorectal cancer
According to a new report, people who are physically inactive and are obese around the middle have poor odds of survival after a diagnosis of colorectal cancer.
"We have now shown that modifiable lifestyle factors that were known to reduce the incidence of colorectal cancer can also reduce the mortality in cases diagnosed with the disease," Dr. Andrew M. M. Haydon told Reuters Health. "This strengthens the argument supporting the public health message of 'healthy living.'"
Haydon, from Monash Medical School in Melbourne, Australia, studied records from more than 40,000 patients diagnosed with colorectal cancer between 1990 and 1994.
Patients who got regular exercise before their colorectal cancer was found were 31 percent less likely to die from the cancer than were non-exercisers, the investigators report in the medical journal Gut. In fact, 73 percent of exercisers survived at least five years, compared with 61 percent of non-exercisers.
Such an improvement in survival "is at least as large as" as is usually achieved by add-on chemotherapy.
A greater percentage of body fat, bigger waist circumference, and/or greater weight were also associated with worse survival, according to the report.
Study shows short term sex life improvements in prostate cancer survivors
It is well known that many men who undergo prostate cancer treatment (surgery or radiation therapy) have sexual dysfunction. A recent study of 84 prostate cancer survivors attempted to determine the impact of post-treatment interventions such as counseling sessions.
The study found that a large percentage of those who completed four therapy sessions reported better sexual functioning 3 months later. Counseling sessions focused on better communication between partners, ED treatment options, and methods of enjoying sex in spite of ED.
Both partners reported improvements in their sex life for up to 3 months later. There was also an increase in the number of men using ED treatments such as Viagra.
However, after six months the improvements began to wane. The researchers speculated that couples tended to revert back to old habits, and there also might have been greater reliance put on the "magic pill" solution. Drugs such as Viagra tend to have a lower success rate in prostate cancer survivors, so when these drugs stop working couples may adopt a defeatist attitude.
Vitamin D helps fight cancer, report claims
A research team from the San Diego Moores Cancer Center headed up by Dr. Cedric Garland recently concluded that Vitamin D deficiency is often associated with various types of cancer. Dr. Garland now advises people to increase their intake of Vitamin D through diet or a vitamin supplement.
The research team reviewed 63 studies conducted between 1966 and 2004 on the relationship between vitamin D and certain types of cancer. The report concluded that Vitamin D deficiency was a factor in several thousand deaths due to colon, breast, ovarian and other cancers every year.
The report recommended increasing Vitamin D intake, either in the form of supplements or by eating certain foods such as fortified orange juice, yogurt and cheeses. This is especially the case with people in northern latitudes where there is less exposure to the sun. African Americans are also more prone to a Vitamin D deficiency because the their skin pigment reduces the amount produced by the body.
Observers welcomed the University of California study but also warned that kidney and liver damage could result from too much vitamin D.
The "natural" form of the vitamin, called D3, is normally produced in the skin after exposure to sunlight, but is also obtained from certain foods such as oily fish, margarine and meat.
Resveratrol found in grapes helps fix our aching joints
Researchers at the American College of Rheumatology in San Diego, California have found that resveratrol found in red wine appears to halt cartilage damage caused by osteoarthritis, and speed up recovery.
It is thought that oxygen-rich particles in the blood cause severe damage to body cells similar to the way rust rots a car. Resveratrol is a powerful anti-oxidant which seems to function as a way to prevent this kind of injury.
The research found that resveratrol resulted in a reduction of between 50 and 90% of the production of chemicals that cause inflammation in the joints. It also enhanced production of specific proteins that are part of the connective tissue in joints.
Red wine has other beneficial effects on the body. It contains polyphenrols that reduce the amount of bad LDL cholesterol in the arteries. It also increases the amount of good HDL cholesterol.
Tannin and resveratrol, the anti-oxydants found in red wine, help to guard against cancer and slow tumor growth.
According to a new report, people who are physically inactive and are obese around the middle have poor odds of survival after a diagnosis of colorectal cancer.
"We have now shown that modifiable lifestyle factors that were known to reduce the incidence of colorectal cancer can also reduce the mortality in cases diagnosed with the disease," Dr. Andrew M. M. Haydon told Reuters Health. "This strengthens the argument supporting the public health message of 'healthy living.'"
Haydon, from Monash Medical School in Melbourne, Australia, studied records from more than 40,000 patients diagnosed with colorectal cancer between 1990 and 1994.
Patients who got regular exercise before their colorectal cancer was found were 31 percent less likely to die from the cancer than were non-exercisers, the investigators report in the medical journal Gut. In fact, 73 percent of exercisers survived at least five years, compared with 61 percent of non-exercisers.
Such an improvement in survival "is at least as large as" as is usually achieved by add-on chemotherapy.
A greater percentage of body fat, bigger waist circumference, and/or greater weight were also associated with worse survival, according to the report.
Study shows short term sex life improvements in prostate cancer survivors
It is well known that many men who undergo prostate cancer treatment (surgery or radiation therapy) have sexual dysfunction. A recent study of 84 prostate cancer survivors attempted to determine the impact of post-treatment interventions such as counseling sessions.
The study found that a large percentage of those who completed four therapy sessions reported better sexual functioning 3 months later. Counseling sessions focused on better communication between partners, ED treatment options, and methods of enjoying sex in spite of ED.
Both partners reported improvements in their sex life for up to 3 months later. There was also an increase in the number of men using ED treatments such as Viagra.
However, after six months the improvements began to wane. The researchers speculated that couples tended to revert back to old habits, and there also might have been greater reliance put on the "magic pill" solution. Drugs such as Viagra tend to have a lower success rate in prostate cancer survivors, so when these drugs stop working couples may adopt a defeatist attitude.
Vitamin D helps fight cancer, report claims
A research team from the San Diego Moores Cancer Center headed up by Dr. Cedric Garland recently concluded that Vitamin D deficiency is often associated with various types of cancer. Dr. Garland now advises people to increase their intake of Vitamin D through diet or a vitamin supplement.
The research team reviewed 63 studies conducted between 1966 and 2004 on the relationship between vitamin D and certain types of cancer. The report concluded that Vitamin D deficiency was a factor in several thousand deaths due to colon, breast, ovarian and other cancers every year.
The report recommended increasing Vitamin D intake, either in the form of supplements or by eating certain foods such as fortified orange juice, yogurt and cheeses. This is especially the case with people in northern latitudes where there is less exposure to the sun. African Americans are also more prone to a Vitamin D deficiency because the their skin pigment reduces the amount produced by the body.
Observers welcomed the University of California study but also warned that kidney and liver damage could result from too much vitamin D.
The "natural" form of the vitamin, called D3, is normally produced in the skin after exposure to sunlight, but is also obtained from certain foods such as oily fish, margarine and meat.
Resveratrol found in grapes helps fix our aching joints
Researchers at the American College of Rheumatology in San Diego, California have found that resveratrol found in red wine appears to halt cartilage damage caused by osteoarthritis, and speed up recovery.
It is thought that oxygen-rich particles in the blood cause severe damage to body cells similar to the way rust rots a car. Resveratrol is a powerful anti-oxidant which seems to function as a way to prevent this kind of injury.
The research found that resveratrol resulted in a reduction of between 50 and 90% of the production of chemicals that cause inflammation in the joints. It also enhanced production of specific proteins that are part of the connective tissue in joints.
Red wine has other beneficial effects on the body. It contains polyphenrols that reduce the amount of bad LDL cholesterol in the arteries. It also increases the amount of good HDL cholesterol.
Tannin and resveratrol, the anti-oxydants found in red wine, help to guard against cancer and slow tumor growth.
Filterless Air Purifiers What You Need To Know
As the importance of healthy living conditions assumes greater proportions, air purifiers and air cleaners have started to become an integral part of millions of households. And quietly rising in prominence among air purifiers is a special type called the filterless air purifier – a testimony to the advances that have been made in this field. Like the name suggests filterless air purifiers clean or purify the air without the help of a filter and are effective in removing particulate matter that typically cause allergy symptoms. Let’s try and now gain an informed insight into the world of filterless air purifiers.
Filterless air purifiers are functionally strong in terms of removing particulate matter such as dust, mold spores, pollen or pollen-like grains and other similar-sized particles from the ambient air. A point to note here is that while popular types of filterless air purifiers carry a carbon sheet to absorb unfriendly odors, its not a recommended option for people who are hypersensitive to chemical particles (MCS – Multiple chemical sensitivity sufferers) or people who suffer from asthma. That is to mean that physical absorption is a sure strength of these filterless air purifiers but the same cant be said about chemical absorption.
So what makes the filterless air purifier different from your regular air purifier? Fundamentally, it’s the way the unit works: Inside the filterless unit are a set of two plates that are electrically active much like the plates of a capacitor. The function of the first plate of the filterless air purifier is to charge the particles in the airflow and that of the second plate is to absorb the particles that have been charged by the first place through electrostatic attraction. As you might have guessed, the actual number of moving parts in this kind of an operating unit is low and hence there is lesser wear and tear of the filterless air purifier and also a lesser operating noise. The only pain point if any at all of this marvelous system is that the plates need to be washed regularly to achieve maximum efficiency.
As you can see filterless air purifiers make an obvious choice for the function-conscious user desirous of procuring a value-for-money product. Experience the effect of this air purifier and open the doors to a future that’s a whole lot healthier than ever in your past. Here is to a happy healthy life!!
Filterless air purifiers are functionally strong in terms of removing particulate matter such as dust, mold spores, pollen or pollen-like grains and other similar-sized particles from the ambient air. A point to note here is that while popular types of filterless air purifiers carry a carbon sheet to absorb unfriendly odors, its not a recommended option for people who are hypersensitive to chemical particles (MCS – Multiple chemical sensitivity sufferers) or people who suffer from asthma. That is to mean that physical absorption is a sure strength of these filterless air purifiers but the same cant be said about chemical absorption.
So what makes the filterless air purifier different from your regular air purifier? Fundamentally, it’s the way the unit works: Inside the filterless unit are a set of two plates that are electrically active much like the plates of a capacitor. The function of the first plate of the filterless air purifier is to charge the particles in the airflow and that of the second plate is to absorb the particles that have been charged by the first place through electrostatic attraction. As you might have guessed, the actual number of moving parts in this kind of an operating unit is low and hence there is lesser wear and tear of the filterless air purifier and also a lesser operating noise. The only pain point if any at all of this marvelous system is that the plates need to be washed regularly to achieve maximum efficiency.
As you can see filterless air purifiers make an obvious choice for the function-conscious user desirous of procuring a value-for-money product. Experience the effect of this air purifier and open the doors to a future that’s a whole lot healthier than ever in your past. Here is to a happy healthy life!!
Tuesday, December 26, 2006
Health Vitamins and YOU
Its true many illnesses are unavoidable, yet it is clear that each person has the power to improve his or her own health and well being. By eating well, exercising, resting, sleeping and relaxing, each can have a positive effect on ones health. Another key factor in a persons health and well being is the choice to not abuse alcohol, drugs, or tobacco.
Doctors believe that it is the people who have a positive attitude towards life, who believe that their lives have purpose, are manageable and have meaning, have the best chance of living a healthy and long-lived life.
Before the 20the century there was very little public support for health care. The government rarely got involved and when they did it was only to deal with epidemics or to clean up slums. Much has changed since then.
Staying healthy is both becoming easier and harder these days. We have a constantly advancing health care system along with the advances in technology. On the other hand we are constantly introducing hazers into out lives in the form of pollution and toxic waste. New and more deadly virus's and diseases are always developing, yet our life expectancy in north America has almost doubled in the last century. Spite all the health hazards the choice to remain healthy is still in your own hands. Avoiding unhealthy situations, foods, and life-styles along with staying positive are the best way to have a healthy mind and body.
Today in our modern age we have just about every supplement possible. Every vitamin from a-z can be found in supplement form. Along with vitamins, herbal capsules and high concentrated of other things such as bee pollen and folic acid are common. Todays fast paced and unhealthy diets have lead to a dependency on a multi or daily vitamin. Although our bodies produce most of the necessary nutrients required for living. We sometimes end up not getting enough of one vitamin. Vitamin deficiency of certain vitamins can lead to health problems. Over dosing on vitamin supplements is usually pretty hard, although there are certain vitamins you want to avoid taking high amounts of. Taking large amounts of some supplements can seriously harm you or even cause death. Always consult your doctor for advice before taking vitamin supplements.
Nutrition is becoming a more important issue in todays culture. Vitamin supplements are making it easier than ever to aquire the healthy amount of all vitamins and an asortment of other healthy herbs. Vitamins of course are one type of supplement but others include; antioxidants, diertics, amino acids, bee pollen and many more. High concentrations of some herbs are very beneficial to your health too. Some herbal supplements include; ginsing, echinacea, soy, fish oil, folic acid and more. Supplements generally never expire, but light and heat can often reduce the quality of the vitamin. Proper usage and storage are important things to keep in mind when on a supplement diet.
Doctors believe that it is the people who have a positive attitude towards life, who believe that their lives have purpose, are manageable and have meaning, have the best chance of living a healthy and long-lived life.
Before the 20the century there was very little public support for health care. The government rarely got involved and when they did it was only to deal with epidemics or to clean up slums. Much has changed since then.
Staying healthy is both becoming easier and harder these days. We have a constantly advancing health care system along with the advances in technology. On the other hand we are constantly introducing hazers into out lives in the form of pollution and toxic waste. New and more deadly virus's and diseases are always developing, yet our life expectancy in north America has almost doubled in the last century. Spite all the health hazards the choice to remain healthy is still in your own hands. Avoiding unhealthy situations, foods, and life-styles along with staying positive are the best way to have a healthy mind and body.
Today in our modern age we have just about every supplement possible. Every vitamin from a-z can be found in supplement form. Along with vitamins, herbal capsules and high concentrated of other things such as bee pollen and folic acid are common. Todays fast paced and unhealthy diets have lead to a dependency on a multi or daily vitamin. Although our bodies produce most of the necessary nutrients required for living. We sometimes end up not getting enough of one vitamin. Vitamin deficiency of certain vitamins can lead to health problems. Over dosing on vitamin supplements is usually pretty hard, although there are certain vitamins you want to avoid taking high amounts of. Taking large amounts of some supplements can seriously harm you or even cause death. Always consult your doctor for advice before taking vitamin supplements.
Nutrition is becoming a more important issue in todays culture. Vitamin supplements are making it easier than ever to aquire the healthy amount of all vitamins and an asortment of other healthy herbs. Vitamins of course are one type of supplement but others include; antioxidants, diertics, amino acids, bee pollen and many more. High concentrations of some herbs are very beneficial to your health too. Some herbal supplements include; ginsing, echinacea, soy, fish oil, folic acid and more. Supplements generally never expire, but light and heat can often reduce the quality of the vitamin. Proper usage and storage are important things to keep in mind when on a supplement diet.
Advice for Healthy Living in 2006
With the New Year now upon us, it's important to give pause and consider making some positive changes regarding the state of your health. As they say, there’s no time like the present. People the world over often make resolutions to do something to better themselves in the coming year. In 2006, consider doing something that will benefit your overall health. The following suggestions may just help to ensure that you’re able to make New Year’s resolutions for many years to come.
Get a Check-up - An excellent place to start when considering lifestyle changes is with an honest assessment of your health. At this stage, it wouldn't hurt to consult with your physician. Why not make an appointment for your annual physical exam? This way, you can begin the year with an accurate assessment of your physical state. Your doctor will be able to focus your attention on areas that are of immediate health concern. This is especially important if you’re a smoker, if you’re overweight, or if you have any significant health issues that might prevent you from performing simple daily tasks.
Drink More Water - Make another profound difference to your health by consuming more water. Many people make the mistake of assuming that they’ve received enough water from the various pop, coffee and other beverages they’ve consumed in a day. This is not entirely accurate. Ideally, one should consume upwards of eight, 8-ounce glasses of water per day. Water helps the body metabolize stored fats. It can also help your body cleanse itself of free radicals, which have been linked to cancer and other such ailments.
Get Moving - Exercise is yet another effective way to maintain optimal health. That’s not to say that one has to become entirely committed to working out each and every day, but it’s in every individual’s best interest to perform some form of activity 3 times per week. Physical exercise can be performed in a wide variety of ways to keep it fun and interesting. For instance, the simple act of walking is a highly effective form of exercise. It’s one that can be completed without supervision, without props, and without any previous experience working out. Joining a gym has a number of direct benefits as well. Not only will you have access to some excellent equipment, but you will also benefit greatly from the fitness knowledge that most personal trainers possess.
Pay Attention to Nutrition - Diet also plays a significant role is one's overall health. Everyone should be familiar with the dietary guidelines established by the leading health agencies and authorities. The "food pyramid" is by far the most popular set of published nutritional guidelines. The food pyramid advises people to include all of the major food groups - grains, vegetables, fruits, dairy and meat (or protein) - in their diets. Keep in mind that the food pyramid is merely a nutritional guideline. The dietary needs of each individual will vary drastically, and what’s ideal for one person isn’t necessarily ideal for the next.
By following these few simple suggestions, you can take control of your health and your life in 2006. Good luck!
Get a Check-up - An excellent place to start when considering lifestyle changes is with an honest assessment of your health. At this stage, it wouldn't hurt to consult with your physician. Why not make an appointment for your annual physical exam? This way, you can begin the year with an accurate assessment of your physical state. Your doctor will be able to focus your attention on areas that are of immediate health concern. This is especially important if you’re a smoker, if you’re overweight, or if you have any significant health issues that might prevent you from performing simple daily tasks.
Drink More Water - Make another profound difference to your health by consuming more water. Many people make the mistake of assuming that they’ve received enough water from the various pop, coffee and other beverages they’ve consumed in a day. This is not entirely accurate. Ideally, one should consume upwards of eight, 8-ounce glasses of water per day. Water helps the body metabolize stored fats. It can also help your body cleanse itself of free radicals, which have been linked to cancer and other such ailments.
Get Moving - Exercise is yet another effective way to maintain optimal health. That’s not to say that one has to become entirely committed to working out each and every day, but it’s in every individual’s best interest to perform some form of activity 3 times per week. Physical exercise can be performed in a wide variety of ways to keep it fun and interesting. For instance, the simple act of walking is a highly effective form of exercise. It’s one that can be completed without supervision, without props, and without any previous experience working out. Joining a gym has a number of direct benefits as well. Not only will you have access to some excellent equipment, but you will also benefit greatly from the fitness knowledge that most personal trainers possess.
Pay Attention to Nutrition - Diet also plays a significant role is one's overall health. Everyone should be familiar with the dietary guidelines established by the leading health agencies and authorities. The "food pyramid" is by far the most popular set of published nutritional guidelines. The food pyramid advises people to include all of the major food groups - grains, vegetables, fruits, dairy and meat (or protein) - in their diets. Keep in mind that the food pyramid is merely a nutritional guideline. The dietary needs of each individual will vary drastically, and what’s ideal for one person isn’t necessarily ideal for the next.
By following these few simple suggestions, you can take control of your health and your life in 2006. Good luck!
Osteoporosis, especially in women is a growing concern. Did you know that osteoporosis takes decades to develop? So you may have got off to a good start drinking milk as a child, but what about in your teens and as an adult? Calcium is your ally in arresting osteoporosis and stopping osteoporosis in its tracks is in your hands. With growing awareness about calcium deficiency related health problems, today most adults know that calcium is not only necessary for growing children but also an essential nutrient for adults. We all need to take care of our bones to ensure their good health in our old age. It’s never too late to include calcium in your diet or increase its intake as the case may be.
What is calcium?
Calcium is basically a mineral. It gives the strength and stiffness to our skeletal system to carry us around and protect our internal organs. Without sufficient calcium our body would be unable to maintain its continuous cycle of rebuilding and growing bones and also provide the strength needed to hold up the body. It is found in plentiful quantities in different types of food and is also the most abundant mineral in our body, found in our teeth and bones. The body’s need for calcium changes rapidly as it goes through different stages of childhood and adolescence. The National Osteoporosis Foundation recommends that adults over the age of 31 consume 1000 mg of calcium everyday and this goes up to 1200 mg for adults over the age of 51.
Calcium Supplements
However, in spite of a diet that is plentiful in calcium, you may find it insufficient to meet your body’s needs. This may be the case if you are a pregnant or breastfeeding mother, a woman who is at risk for osteoporosis, a postmenopausal woman, on steroid (glucocorticoid) medication for asthma or rheumatoid arthritis; or if you are a growing child or adolescent.
When purchasing a calcium supplement you need to look out for the ‘elemental’ calcium or the pure calcium that is present in the supplement. It is this elemental calcium that is essential for strengthening of the bones. Usually you will find that supplements comprise of different types of calcium compounds. These can be calcium carbonate, calcium phosphate, calcium citrate etc. Some compounds, like calcium carbonate, contain more of this elemental calcium than others. So do read the label of the calcium supplement you are purchasing. Calcium supplements come in a variety of forms like tablets, capsules, liquids, powders and even chewable tablets. However, chewable and liquid forms have been found to be more easily absorbed by the body as they have already been somewhat broken down. You may experience some digestion related side effects like bloating, gas, constipation or an upset stomach, so begin with a low dose or switch to another form of calcium.
What is calcium?
Calcium is basically a mineral. It gives the strength and stiffness to our skeletal system to carry us around and protect our internal organs. Without sufficient calcium our body would be unable to maintain its continuous cycle of rebuilding and growing bones and also provide the strength needed to hold up the body. It is found in plentiful quantities in different types of food and is also the most abundant mineral in our body, found in our teeth and bones. The body’s need for calcium changes rapidly as it goes through different stages of childhood and adolescence. The National Osteoporosis Foundation recommends that adults over the age of 31 consume 1000 mg of calcium everyday and this goes up to 1200 mg for adults over the age of 51.
Calcium Supplements
However, in spite of a diet that is plentiful in calcium, you may find it insufficient to meet your body’s needs. This may be the case if you are a pregnant or breastfeeding mother, a woman who is at risk for osteoporosis, a postmenopausal woman, on steroid (glucocorticoid) medication for asthma or rheumatoid arthritis; or if you are a growing child or adolescent.
When purchasing a calcium supplement you need to look out for the ‘elemental’ calcium or the pure calcium that is present in the supplement. It is this elemental calcium that is essential for strengthening of the bones. Usually you will find that supplements comprise of different types of calcium compounds. These can be calcium carbonate, calcium phosphate, calcium citrate etc. Some compounds, like calcium carbonate, contain more of this elemental calcium than others. So do read the label of the calcium supplement you are purchasing. Calcium supplements come in a variety of forms like tablets, capsules, liquids, powders and even chewable tablets. However, chewable and liquid forms have been found to be more easily absorbed by the body as they have already been somewhat broken down. You may experience some digestion related side effects like bloating, gas, constipation or an upset stomach, so begin with a low dose or switch to another form of calcium.
An Overview of Dietary Supplements
How many times have you almost clicked on that pop-up Internet ad to buy a supplement that promises to give you relief from your agonizing asthma symptoms or one that will endow your skin with a healthy glow? There is a lot of interest and debate on the health benefits of dietary supplements. Do we actually know what the term dietary supplement means and are their benefits to health scientifically proven?
What are dietary supplements?
In the Dietary Supplement Health and Education Act of 1994, the U.S. Congress defined dietary supplements as products that are taken orally, and contain a dietary ingredient, like vitamins, minerals, herbs or other botanicals, amino acids, and substances such as enzymes, organ tissues, glandulars, and metabolites all of which aims to supplement the diet. Dietary supplements, also called nutritional supplements, can also be extracts or concentrates and can come in forms such as tablets, capsules, softgels, gelcaps, liquids and even powders. The Act specifically states that dietary supplements must be labeled as such and must not be sold as a replacement for a conventional food or as the sole item for a meal.
Are supplements essential to good health?
While we more often than not question the efficacy of a medication, we seldom probe the benefits of a vitamin or a mineral supplement. What is important to know is that no matter how expensive or popular a vitamin supplement is it cannot replace a diet that is rich in natural nutrients. They are a safeguard against deficiency but everyone need not take them. If you’re eating a healthy diet (consuming between 1600 – 2800 calories), with lots of fruit, vegetables, grains and fiber, plenty of fluids in the form of water and other beverages, eating fortified foods, you may not add supplements. However, if you are at risk for a nutritional deficiency, you may need to take them. People who are more likely to need a supplement are those who consume less than 1200 calories a day, elderly people, strict vegetarians, people who are lactose intolerant, pregnant women, smokers and alcoholics, people who are recuperating from an illness and people who don’t consume a variety of foods.
What are dietary supplements?
In the Dietary Supplement Health and Education Act of 1994, the U.S. Congress defined dietary supplements as products that are taken orally, and contain a dietary ingredient, like vitamins, minerals, herbs or other botanicals, amino acids, and substances such as enzymes, organ tissues, glandulars, and metabolites all of which aims to supplement the diet. Dietary supplements, also called nutritional supplements, can also be extracts or concentrates and can come in forms such as tablets, capsules, softgels, gelcaps, liquids and even powders. The Act specifically states that dietary supplements must be labeled as such and must not be sold as a replacement for a conventional food or as the sole item for a meal.
Are supplements essential to good health?
While we more often than not question the efficacy of a medication, we seldom probe the benefits of a vitamin or a mineral supplement. What is important to know is that no matter how expensive or popular a vitamin supplement is it cannot replace a diet that is rich in natural nutrients. They are a safeguard against deficiency but everyone need not take them. If you’re eating a healthy diet (consuming between 1600 – 2800 calories), with lots of fruit, vegetables, grains and fiber, plenty of fluids in the form of water and other beverages, eating fortified foods, you may not add supplements. However, if you are at risk for a nutritional deficiency, you may need to take them. People who are more likely to need a supplement are those who consume less than 1200 calories a day, elderly people, strict vegetarians, people who are lactose intolerant, pregnant women, smokers and alcoholics, people who are recuperating from an illness and people who don’t consume a variety of foods.
Monday, December 25, 2006
Vitamins – An Overview
Protectors of Good Health
We know that vitamins do not provide us with energy. Yet they are considered essential to our general well being as they assist in metabolism, protect our health and are necessary for the proper growth and development, especially in children. Vitamins were discovered by Dutch physician Christiaan Eijkmann, who won the 1929 Nobel Prize in physiology and medicine. Vitamins are considered necessary for the regulation of cell function, as they work together with various enzymes and cofactors (substances that assist enzymes) to regulate our metabolism, assist in converting fat and carbohydrates into energy and also help in bone and tissue formation. They are utilized in the formation of hormones, blood cells, nervous system chemicals and DNA. Thus a vitamin is any organics compound required in small amounts to protect our health and for proper growth.
How do they function in our body?
Although the exact manner of functioning of vitamins in still not understood, what we do know is that vitamins basically act as catalysts. They combine with proteins to create metabolically active enzymes which in turn kick off a chain reaction of chemical responses in the body. In the absence of vitamins many of these reactions may slow down or stop altogether causing the body harm in many ways. Thus vitamin deficiency can have very damaging consequences.
Sources of Vitamins
Our body is capable of manufacturing only Vitamin D. All other vitamins must be provided for through outside sources. This can be through a healthy and balanced diet or through dietary supplements. An individual, who consumes a variety of foods which are healthy and nutritional, will probably not be deficient in vitamins. However, people who are on a special diet, or those who suffer from an intestinal disorder and whose digestive system is unable to absorb nutrients, or pregnant and lactating mothers may need additional supplements to augment their regular dietary intake. Lack of vitamins is known to cause a variety of health problems and disturbances in the function of an organ or body part.
Classification of Vitamins
There are 13 well identified vitamins which are classified according to their ability to be absorbed in water or fat.
The fat Soluble Vitamins are A, D, E and K. As these are generally consumed with foods that contain fat, and are stored in the fat in the body. They do not need to be consumed on a daily basis.
The eight B vitamins and vitamin C, or ascorbic acid, are all water soluble vitamins. Since these cannot be stored in the body, they have to be consumed on a regular basis, or rather, if possible, everyday.
We know that vitamins do not provide us with energy. Yet they are considered essential to our general well being as they assist in metabolism, protect our health and are necessary for the proper growth and development, especially in children. Vitamins were discovered by Dutch physician Christiaan Eijkmann, who won the 1929 Nobel Prize in physiology and medicine. Vitamins are considered necessary for the regulation of cell function, as they work together with various enzymes and cofactors (substances that assist enzymes) to regulate our metabolism, assist in converting fat and carbohydrates into energy and also help in bone and tissue formation. They are utilized in the formation of hormones, blood cells, nervous system chemicals and DNA. Thus a vitamin is any organics compound required in small amounts to protect our health and for proper growth.
How do they function in our body?
Although the exact manner of functioning of vitamins in still not understood, what we do know is that vitamins basically act as catalysts. They combine with proteins to create metabolically active enzymes which in turn kick off a chain reaction of chemical responses in the body. In the absence of vitamins many of these reactions may slow down or stop altogether causing the body harm in many ways. Thus vitamin deficiency can have very damaging consequences.
Sources of Vitamins
Our body is capable of manufacturing only Vitamin D. All other vitamins must be provided for through outside sources. This can be through a healthy and balanced diet or through dietary supplements. An individual, who consumes a variety of foods which are healthy and nutritional, will probably not be deficient in vitamins. However, people who are on a special diet, or those who suffer from an intestinal disorder and whose digestive system is unable to absorb nutrients, or pregnant and lactating mothers may need additional supplements to augment their regular dietary intake. Lack of vitamins is known to cause a variety of health problems and disturbances in the function of an organ or body part.
Classification of Vitamins
There are 13 well identified vitamins which are classified according to their ability to be absorbed in water or fat.
The fat Soluble Vitamins are A, D, E and K. As these are generally consumed with foods that contain fat, and are stored in the fat in the body. They do not need to be consumed on a daily basis.
The eight B vitamins and vitamin C, or ascorbic acid, are all water soluble vitamins. Since these cannot be stored in the body, they have to be consumed on a regular basis, or rather, if possible, everyday.
The Newbie’s Guide to Antioxidants
The metabolization of oxygen by the body releases damaging by-products which effect cell membranes and other structures like cellular proteins, lipids and DNA. Antioxidants act as cell protectors, thwart these harmful by products, called free radicals, by binding with them, thus converting them into non-damaging compounds, before they have a chance to cause any harm. Degenerative effects of free radical can cause widespread damages to several organs of the body including the eyes, the heart and even affect the entire immune system. Thus antioxidants are critical to prevention of illnesses and to increase longevity.
In order to bolster the body’s defense mechanism, and to counter this activity by free radicals, a lot of research is being done to study how the quantity of antioxidants can be included in the diet or added through a dietary supplement.
Types of antioxidants and their sources
There are a variety of antioxidants, including vitamins A, B-5, C, E, selenium, zinc, manganese, flavonoids, lycopene, luteins, and carotenes among others. The effects of a diet rich in foods that contain antioxidants is a subject of great interest to researchers across the world. For instance it has been observed that a diet rich in tomatoes, which contains the antioxidant lycopene, can help reduce the incidence of prostrate cancer in men.
Different types of antioxidants are found in a variety of foods and therefore it is recommended that ones eat a healthy diet of varied fruits and vegetables. For instance manganese is found in milk and nuts as well as seafood; beta-carotene is found in carrots, spinach pumpkin and parsley, vitamin C is found in abundance in citrus fruits, strawberries, capsicum and broccoli.
Antioxidant supplements
Scientific evidence suggests that antioxidants are far more effective when consumed in their naturally occurring form rather than in tablet form through supplements. High levels of antioxidants, much above the recommended dietary intake, can also be damaging to the body. So the best answer is to have a balanced diet. However, if you are an athlete or a fitness enthusiast, or if you maintain irregular eating habits you may be advised to have nutritional supplements containing antioxidants. Do consult your doctor before taking any supplements.
In order to bolster the body’s defense mechanism, and to counter this activity by free radicals, a lot of research is being done to study how the quantity of antioxidants can be included in the diet or added through a dietary supplement.
Types of antioxidants and their sources
There are a variety of antioxidants, including vitamins A, B-5, C, E, selenium, zinc, manganese, flavonoids, lycopene, luteins, and carotenes among others. The effects of a diet rich in foods that contain antioxidants is a subject of great interest to researchers across the world. For instance it has been observed that a diet rich in tomatoes, which contains the antioxidant lycopene, can help reduce the incidence of prostrate cancer in men.
Different types of antioxidants are found in a variety of foods and therefore it is recommended that ones eat a healthy diet of varied fruits and vegetables. For instance manganese is found in milk and nuts as well as seafood; beta-carotene is found in carrots, spinach pumpkin and parsley, vitamin C is found in abundance in citrus fruits, strawberries, capsicum and broccoli.
Antioxidant supplements
Scientific evidence suggests that antioxidants are far more effective when consumed in their naturally occurring form rather than in tablet form through supplements. High levels of antioxidants, much above the recommended dietary intake, can also be damaging to the body. So the best answer is to have a balanced diet. However, if you are an athlete or a fitness enthusiast, or if you maintain irregular eating habits you may be advised to have nutritional supplements containing antioxidants. Do consult your doctor before taking any supplements.
The Newbie’s guide to Minerals
What are minerals?
Without minerals, vitamins are literally worthless. Our body is unable to process vitamins without the help of minerals. Minerals are inorganic compounds which are essential for the structural composition of hard and soft tissue, like our teeth, bones, muscles and even blood and nerve cells. Minerals, which are essential for the overall physical and mental welfare of the body, are basically catalysts which help in several important body reactions like muscle contractions, message transmission in the nervous system, production of hormones, to name a few.
Can our body produce minerals?
No. Like some vitamins, out body cannot make minerals. Minerals have to be provided through the diet or dietary supplements. Minerals can be classified into two types: The major elements or the macro minerals like calcium, phosphorus, magnesium, iron, iodine, and potassium; and trace minerals or micro minerals like copper, cobalt, manganese, fluorine, and zinc. Minerals are required in minute quantities and usually a well balanced and healthy diet will meet the necessary requirement. However, some people may need to take a supplement to meet their bodies’ requirement.
Important minerals and their sources
Calcium is required for the formation and maintenance of healthy bones. Over 90% of calcium is contained in the bones and teeth, from where it is reabsorbed by the blood and issues. The primary source of calcium is milk and milk products.
Phosphorous is important to release energy from carbohydrates, lipids and proteins. It combines with calcium in our bones and teeth. It can also be found in milk.
Magnesium aids bone growth and also aids the function of nerves and muscles, including regulation of normal heart rhythm. It also maintains the electrical circuitry in the nerves and muscle cell and is extremely important for metabolism. It is found abundantly in a variety of foods.
Sodium is found in many natural foods and also found in cooked foods in the form of added dietary salt. Excessive sodium in the body can cause edema, or water retention
Iron is essential for the formation of hemoglobin, the pigment in our red blood cells which transports oxygen. Women are usually deficient in iron and have to resort to iron supplements. It is found abundant in leafy green vegetables.
Iodine deficiency can lead to goiter, which is a swelling of this gland located in the lower neck. Salt is usually fortified with iodine.
Without minerals, vitamins are literally worthless. Our body is unable to process vitamins without the help of minerals. Minerals are inorganic compounds which are essential for the structural composition of hard and soft tissue, like our teeth, bones, muscles and even blood and nerve cells. Minerals, which are essential for the overall physical and mental welfare of the body, are basically catalysts which help in several important body reactions like muscle contractions, message transmission in the nervous system, production of hormones, to name a few.
Can our body produce minerals?
No. Like some vitamins, out body cannot make minerals. Minerals have to be provided through the diet or dietary supplements. Minerals can be classified into two types: The major elements or the macro minerals like calcium, phosphorus, magnesium, iron, iodine, and potassium; and trace minerals or micro minerals like copper, cobalt, manganese, fluorine, and zinc. Minerals are required in minute quantities and usually a well balanced and healthy diet will meet the necessary requirement. However, some people may need to take a supplement to meet their bodies’ requirement.
Important minerals and their sources
Calcium is required for the formation and maintenance of healthy bones. Over 90% of calcium is contained in the bones and teeth, from where it is reabsorbed by the blood and issues. The primary source of calcium is milk and milk products.
Phosphorous is important to release energy from carbohydrates, lipids and proteins. It combines with calcium in our bones and teeth. It can also be found in milk.
Magnesium aids bone growth and also aids the function of nerves and muscles, including regulation of normal heart rhythm. It also maintains the electrical circuitry in the nerves and muscle cell and is extremely important for metabolism. It is found abundantly in a variety of foods.
Sodium is found in many natural foods and also found in cooked foods in the form of added dietary salt. Excessive sodium in the body can cause edema, or water retention
Iron is essential for the formation of hemoglobin, the pigment in our red blood cells which transports oxygen. Women are usually deficient in iron and have to resort to iron supplements. It is found abundant in leafy green vegetables.
Iodine deficiency can lead to goiter, which is a swelling of this gland located in the lower neck. Salt is usually fortified with iodine.
Types of Vitamins and Their Purpose
There are 13 different types of vitamins that have been identified, that are necessary for our body’s well being and health. Each of them has a specific function, and a deficiency in any one can cause a health problem or a dysfunction of a body part or organ.
Vitamin A: Also known as retinol because it generates the pigments necessary for the proper functioning of the retina, Vitamin A aids in the formation of healthy teeth, skeletal and soft tissue, mucous membranes and the skin; it is also required for reproduction and breastfeeding and for good vision. A deficiency in Vitamin A can lead to night blindness, excessively dry skin and even dryness of the eyes. The body can obtain vitamin A from carotene, a vitamin antecedent found in vegetables like sweet potatoes, carrots, kale, and broccoli among others. Our body can also absorb ready made vitamin A from plant eating animals. Some of these sources are milk, butter, egg yolk.
Vitamin B: These are water soluble vitamins and are together called vitamin B complex. They are considered extremely important for the break down of carbohydrates into energy. They are also important for the formation of red blood cells, regulation of the healthy functioning of the heart and nerve cells, absorption of proteins and synthesis of hormones and cholesterol. Thiamine, Riboflavin, Niacin, Pyridoxine, Cobalamin, Folate, Panthothenic acid and Biotin are all different types of vitamin B.
Vitamin C: Also called ascorbic acid plays an important role in maintaining healthy teeth and gums. It also aids in the absorption of iron and is important for the formation and maintenance of collagen, the connective tissue that supports many body structures. It also promotes healing as it is an antioxidant. A deficiency of vitamin C can cause scurvy. Although it is widely believed that vitamin C prevents colds and flu, these claims have not been collaborated under scientific conditions. Vitamin C is found in citrus fruits, fresh strawberries, cantaloupe, pineapple, and guava and vegetables such as broccoli, Brussels sprouts, tomatoes, spinach, kale, green peppers, cabbage, and turnips.
Vitamin D: Also known as the ‘sunshine vitamin’, our bodies are able to produce this vitamin by exposure to sunshine. Vitamin D helps in the absorption of calcium and phosphorous and is thus essential for bone formation and for healthy teeth. A deficiency of vitamin D can cause rickets, which is a deformity of the rib cage, skull and bones of the leg. Sources of vitamin D include egg yolk, tuna, dairy products like cheese, butter, margarine, cream, fortified milk and also cereals.
Vitamin E: This vitamin is known to play a role in the formation of red blood cells although its entire function in the human body is still not fully known. It is also known to be an antioxidant. Sources of vitamin E are wheat germ, olives, corn, nuts vegetable oils, liver, and leafy green vegetables.
Vitamin K: This vitamin is vital for the coagulation of blood. Vitamin K is found in alfalfa, liver, cabbage, cauliflower and cereals. The bacteria in our intestines also produces vitamin K.
Vitamin A: Also known as retinol because it generates the pigments necessary for the proper functioning of the retina, Vitamin A aids in the formation of healthy teeth, skeletal and soft tissue, mucous membranes and the skin; it is also required for reproduction and breastfeeding and for good vision. A deficiency in Vitamin A can lead to night blindness, excessively dry skin and even dryness of the eyes. The body can obtain vitamin A from carotene, a vitamin antecedent found in vegetables like sweet potatoes, carrots, kale, and broccoli among others. Our body can also absorb ready made vitamin A from plant eating animals. Some of these sources are milk, butter, egg yolk.
Vitamin B: These are water soluble vitamins and are together called vitamin B complex. They are considered extremely important for the break down of carbohydrates into energy. They are also important for the formation of red blood cells, regulation of the healthy functioning of the heart and nerve cells, absorption of proteins and synthesis of hormones and cholesterol. Thiamine, Riboflavin, Niacin, Pyridoxine, Cobalamin, Folate, Panthothenic acid and Biotin are all different types of vitamin B.
Vitamin C: Also called ascorbic acid plays an important role in maintaining healthy teeth and gums. It also aids in the absorption of iron and is important for the formation and maintenance of collagen, the connective tissue that supports many body structures. It also promotes healing as it is an antioxidant. A deficiency of vitamin C can cause scurvy. Although it is widely believed that vitamin C prevents colds and flu, these claims have not been collaborated under scientific conditions. Vitamin C is found in citrus fruits, fresh strawberries, cantaloupe, pineapple, and guava and vegetables such as broccoli, Brussels sprouts, tomatoes, spinach, kale, green peppers, cabbage, and turnips.
Vitamin D: Also known as the ‘sunshine vitamin’, our bodies are able to produce this vitamin by exposure to sunshine. Vitamin D helps in the absorption of calcium and phosphorous and is thus essential for bone formation and for healthy teeth. A deficiency of vitamin D can cause rickets, which is a deformity of the rib cage, skull and bones of the leg. Sources of vitamin D include egg yolk, tuna, dairy products like cheese, butter, margarine, cream, fortified milk and also cereals.
Vitamin E: This vitamin is known to play a role in the formation of red blood cells although its entire function in the human body is still not fully known. It is also known to be an antioxidant. Sources of vitamin E are wheat germ, olives, corn, nuts vegetable oils, liver, and leafy green vegetables.
Vitamin K: This vitamin is vital for the coagulation of blood. Vitamin K is found in alfalfa, liver, cabbage, cauliflower and cereals. The bacteria in our intestines also produces vitamin K.
Vitamin B: It Types and Sources
Commonly referred to as vitamin B complex, these are water soluble vitamins, several of which are deemed extremely important for carbohydrate metabolism. The most important types, their functions and sources are:-
B1 or Thiamine helps in the conversion of carbohydrate into energy. Thiamine also regulates the functioning of the heart and formation of healthy nerve cells. Lack of this vitamin can cause beri beri. Although many foods have thiamine, few provide it in the concentrated amounts required by the body. Rich sources of Thiamine are pork, liver, heart and kidney meat, brewer’s yeast, eggs, green leafy vegetables nuts, berries and legumes. The consumption of enriched wheat germ and cereal can eliminate Thiamine deficiency.
B2 or Riboflavin, like Thiamine, helps in the release of energy and in conjunction with the other B vitamins assists in the growth of the body and production of red cells. Its deficiency can cause skin lesions and sensitivity to light. It is commonly found in liver, milk, meat, dark green vegetables, whole grain and enriched cereals, pasta, bread and mushrooms.
B3 or Niacin helps maintain healthy skin and nerves. It also helps in the release of energy from foods like carbohydrates. A deficiency of Niacin causes pellagra. The best sources of niacin are liver, poultry, meat, canned tuna and salmon, whole grain and enriched cereals, dried beans and peas, and nuts. Niacin is also made by our body from the amino acid tryptophan.
B6 or Pyridoxine helps in the absorption of proteins. It also plays a role in the formation of red blood cells and the maintenance of the brain functions. Lack of Pyridoxine can cause skin problems, dizziness, nausea and even kidney stones. Foods like whole grains, cereals, bread, liver, avocadoes, spinach, green beans, and bananas are rich in this vitamin.
B12 or Cobalamin is essential in minute amounts for proper metabolism and formation of red blood cells. Since it is primarily found in meat products, vegetarians are advised to take vitamin B12 supplements.
Other B Vitamins
Folate works in conjunction with Vitamins B12 and is required by our body for the formation of body proteins and hemoglobin. It is also necessary for the synthesis of DNA which manages heredity as well as tissue growth and cell function. Pregnant women are advised to have supplements of folic acid to avoid birth defects like spina bifida. Dietary sources are organ meats like liver, kidney and heart, leafy green vegetables, legumes, nuts, whole grains, and brewer's yeast.
Pantothenic acid, is another B vitamin. It plays an important role in the metabolism of food, synthesis of hormones and cholesterol. It is found in abundance in a variety of foods and also manufactured by intestinal bacteria
Biotin, another B vitamin is essential for the formation of fatty acids and the release of energy from carbohydrates. It is commonly found in all food types and is produced by intestinal bacteria.
B1 or Thiamine helps in the conversion of carbohydrate into energy. Thiamine also regulates the functioning of the heart and formation of healthy nerve cells. Lack of this vitamin can cause beri beri. Although many foods have thiamine, few provide it in the concentrated amounts required by the body. Rich sources of Thiamine are pork, liver, heart and kidney meat, brewer’s yeast, eggs, green leafy vegetables nuts, berries and legumes. The consumption of enriched wheat germ and cereal can eliminate Thiamine deficiency.
B2 or Riboflavin, like Thiamine, helps in the release of energy and in conjunction with the other B vitamins assists in the growth of the body and production of red cells. Its deficiency can cause skin lesions and sensitivity to light. It is commonly found in liver, milk, meat, dark green vegetables, whole grain and enriched cereals, pasta, bread and mushrooms.
B3 or Niacin helps maintain healthy skin and nerves. It also helps in the release of energy from foods like carbohydrates. A deficiency of Niacin causes pellagra. The best sources of niacin are liver, poultry, meat, canned tuna and salmon, whole grain and enriched cereals, dried beans and peas, and nuts. Niacin is also made by our body from the amino acid tryptophan.
B6 or Pyridoxine helps in the absorption of proteins. It also plays a role in the formation of red blood cells and the maintenance of the brain functions. Lack of Pyridoxine can cause skin problems, dizziness, nausea and even kidney stones. Foods like whole grains, cereals, bread, liver, avocadoes, spinach, green beans, and bananas are rich in this vitamin.
B12 or Cobalamin is essential in minute amounts for proper metabolism and formation of red blood cells. Since it is primarily found in meat products, vegetarians are advised to take vitamin B12 supplements.
Other B Vitamins
Folate works in conjunction with Vitamins B12 and is required by our body for the formation of body proteins and hemoglobin. It is also necessary for the synthesis of DNA which manages heredity as well as tissue growth and cell function. Pregnant women are advised to have supplements of folic acid to avoid birth defects like spina bifida. Dietary sources are organ meats like liver, kidney and heart, leafy green vegetables, legumes, nuts, whole grains, and brewer's yeast.
Pantothenic acid, is another B vitamin. It plays an important role in the metabolism of food, synthesis of hormones and cholesterol. It is found in abundance in a variety of foods and also manufactured by intestinal bacteria
Biotin, another B vitamin is essential for the formation of fatty acids and the release of energy from carbohydrates. It is commonly found in all food types and is produced by intestinal bacteria.
Common Misconceptions about Vitamins: Some FAQ’S
Often taken to treat ailments like colds, arthritis and osteoporosis, and sometimes taken to offset issues like stress, nervous tension and even memory loss, vitamins are commonly misused and their benefits misunderstood. Vitamins are not wonder drugs and should not be taken with that belief or hope. Vitamins are organics compounds that assist in various metabolic functions of the body and most of us get our recommended doses of essential vitamins from our dietary intake. However some of us need to supplement our diet with vitamin supplements. Here are some commonly asked questions which will dispel the confusion that surrounds vitamins.
Is there a recommended amount of vitamins that I should consume?
Many people assume that vitamins can be taken in any quantities, blindly going along with the logic that if small amounts of vitamins are good for you then larger amounts must be even better. The Recommended Dietary Intakes (RDI) of vitamins is not the recommended amount to take daily, but rather the minimum amount required per day by the body to prevent a deficiency. The general rule of thumb to follow is less is usually more. Our bodies are capable of storing fat soluble vitamins like vitamins D, E and K. High does of these vitamins can result in toxic levels in the body. Even high doses of water soluble vitamins can cause toxicity in the body and is linked to health damaging side effects.
How soon should I address a vitamin deficiency?
Vitamins A, D, E and K, which are fat soluble, are stored in the fat content in our body for a long period of time. Even water soluble vitamins like vitamin C and B- complex are stored albeit for a shorter period of time. So a deficiency can take weeks and sometimes months to manifest itself, and affect your health. So you won’t just contract rickets or beri beri suddenly; it will take months of no vitamins for you to reach that stage. The conclusion is that a random lapse in good eating habits will not damage your health as long as you aren’t consistently erratic.
Will vitamin C cure my cold?
No. This is a myth. There has been extensive research done on this subject and there is still no evidence to suggest that vitamin C prevents common cold. Studies do show that taking vitamin C in large may ease the symptoms, and may even curtail the duration of the cold, but it does not prevent the onset of the cold. Our body requires only 40 mg of vitamin C in a day. The rest of it is excreted. Excessive doses can cause a wide range of health disorders.
Will taking vitamins alleviate my stress and anxiety?
Again, the answer is no. Deficiency of some vitamins can lead to emotional disturbances but the answer to most peoples’ angst lies in overcoming personal and emotional problems and changing lifestyles. Taking vitamins will not help the cause.
Is there a recommended amount of vitamins that I should consume?
Many people assume that vitamins can be taken in any quantities, blindly going along with the logic that if small amounts of vitamins are good for you then larger amounts must be even better. The Recommended Dietary Intakes (RDI) of vitamins is not the recommended amount to take daily, but rather the minimum amount required per day by the body to prevent a deficiency. The general rule of thumb to follow is less is usually more. Our bodies are capable of storing fat soluble vitamins like vitamins D, E and K. High does of these vitamins can result in toxic levels in the body. Even high doses of water soluble vitamins can cause toxicity in the body and is linked to health damaging side effects.
How soon should I address a vitamin deficiency?
Vitamins A, D, E and K, which are fat soluble, are stored in the fat content in our body for a long period of time. Even water soluble vitamins like vitamin C and B- complex are stored albeit for a shorter period of time. So a deficiency can take weeks and sometimes months to manifest itself, and affect your health. So you won’t just contract rickets or beri beri suddenly; it will take months of no vitamins for you to reach that stage. The conclusion is that a random lapse in good eating habits will not damage your health as long as you aren’t consistently erratic.
Will vitamin C cure my cold?
No. This is a myth. There has been extensive research done on this subject and there is still no evidence to suggest that vitamin C prevents common cold. Studies do show that taking vitamin C in large may ease the symptoms, and may even curtail the duration of the cold, but it does not prevent the onset of the cold. Our body requires only 40 mg of vitamin C in a day. The rest of it is excreted. Excessive doses can cause a wide range of health disorders.
Will taking vitamins alleviate my stress and anxiety?
Again, the answer is no. Deficiency of some vitamins can lead to emotional disturbances but the answer to most peoples’ angst lies in overcoming personal and emotional problems and changing lifestyles. Taking vitamins will not help the cause.
Sunday, December 24, 2006
Should Boomers Age Gracefully No Way
Andrew Weil, MD, an influential advocate of alternative/integrative medicine has decided to “age gracefully.” (Los Angeles Times, December 5, 2005, “Aging with grace, naturally.”)
Age gracefully? He has to be kidding!
From my 76-year-old perspective, Weil, at 63, is a youngster who has made an untimely decision to become a poster boy for acceptance of early decline. Unfortunately, countless people will follow his example.
It’s difficult to be at odds with Dr. Weil. His advocacy of healthy living is without peer. His recognition of the role of inflammation in the disease process is light years ahead of traditional medicine. He has earned the respect and acclaim he enjoys.
Dr. Weil’s decision to succumb to graceful aging appears to be his belief that it’s not possible to reverse the aging process. It can’t be, and everyone knows that. But what everyone should know, and should be encouraged to know, is that the aging process can be managed and controlled, enabling those in their 70s and 80s to do what they were able to do 25 years earlier. It’s aging deliberately, defiantly, and with passion.
The term “aging gracefully” means different things to different people. One thing is certain: it does not suggest toughness.
To me, aging gracefully means letting go, just letting life happen. It suggests giving up goals, dreams, productivity, and challenge. It’s placidly waiting for death. A hallmark of graceful aging is a subtle but rapid and relentless onset of typical signs of “oldness.”
Many people accept aging gracefully as part of the human experience. After all, we are born to die, regardless of how well we live. We take vitamins, eat right, exercise, and then we die anyway. So it makes sense to enjoy life as much as possible.
Youth is a gift. In later years, having youthful characteristics such as mental and physical strength, flexibility, and independence takes effort. It means ignoring what tradition or custom has set as a standard for a given stage of life. It’s daring to be different. It’s putting a treadmill next to an inviting recliner in front of a TV and choosing to walk for an hour instead of sitting. It’s about deliberately opting to make the older years fun, rewarding, and even amazing.
Many residents of nursing homes have chosen, or allowed themselves to age gracefully. Perhaps they would not be where they are if they had made different lifestyle choices early on. According to gerontologist John W. Rowe, MD, 70 percent of the aging process is controllable with wise lifestyle choices. That’s an enormous amount of personal power to wield over the outcome of your life. Why give it up for wimpy graceful aging?
Age gracefully? He has to be kidding!
From my 76-year-old perspective, Weil, at 63, is a youngster who has made an untimely decision to become a poster boy for acceptance of early decline. Unfortunately, countless people will follow his example.
It’s difficult to be at odds with Dr. Weil. His advocacy of healthy living is without peer. His recognition of the role of inflammation in the disease process is light years ahead of traditional medicine. He has earned the respect and acclaim he enjoys.
Dr. Weil’s decision to succumb to graceful aging appears to be his belief that it’s not possible to reverse the aging process. It can’t be, and everyone knows that. But what everyone should know, and should be encouraged to know, is that the aging process can be managed and controlled, enabling those in their 70s and 80s to do what they were able to do 25 years earlier. It’s aging deliberately, defiantly, and with passion.
The term “aging gracefully” means different things to different people. One thing is certain: it does not suggest toughness.
To me, aging gracefully means letting go, just letting life happen. It suggests giving up goals, dreams, productivity, and challenge. It’s placidly waiting for death. A hallmark of graceful aging is a subtle but rapid and relentless onset of typical signs of “oldness.”
Many people accept aging gracefully as part of the human experience. After all, we are born to die, regardless of how well we live. We take vitamins, eat right, exercise, and then we die anyway. So it makes sense to enjoy life as much as possible.
Youth is a gift. In later years, having youthful characteristics such as mental and physical strength, flexibility, and independence takes effort. It means ignoring what tradition or custom has set as a standard for a given stage of life. It’s daring to be different. It’s putting a treadmill next to an inviting recliner in front of a TV and choosing to walk for an hour instead of sitting. It’s about deliberately opting to make the older years fun, rewarding, and even amazing.
Many residents of nursing homes have chosen, or allowed themselves to age gracefully. Perhaps they would not be where they are if they had made different lifestyle choices early on. According to gerontologist John W. Rowe, MD, 70 percent of the aging process is controllable with wise lifestyle choices. That’s an enormous amount of personal power to wield over the outcome of your life. Why give it up for wimpy graceful aging?
Modern Age Vitamins The Basics
Today in our modern age we have just about every supplement possible. Every vitamin from a-z can be found in supplement form. Along with vitamins, herbal capsules and high concentrated of other things such as bee pollen and folic acid are common. Todays fast paced and unhealthy diets have lead to a dependency on a multi or daily vitamin. Although our bodies produce most of the necessary nutrients required for living. We sometimes end up not getting enough of one vitamin. Vitamin deficiency of certain vitamins can lead to health problems. Over dosing on vitamin supplements is usually pretty hard, although there are certain vitamins you want to avoid taking high amounts of. Taking large amounts of some supplements can seriously harm you or even cause death. Always consult your doctor for advice before taking vitamin supplements.
Nutrition is becoming a more important issue in todays culture. Vitamin supplements are making it easier than ever to aquire the healthy amount of all vitamins and an asortment of other healthy herbs. Vitamins of course are one type of supplement but others include; antioxidants, diertics, amino acids, bee pollen and many more. High concentrations of some herbs are very beneficial to your health too. Some herbal supplements include; ginsing, echinacea, soy, fish oil, folic acid and more. Supplements generally never expire, but light and heat can often reduce the quality of the vitamin. Proper usage and storage are important things to keep in mind when on a supplement diet.
Vitamins are linked to so many health problem and soultions. For instance, research suggest that vitamin d can slow the rate of prostate cancer growth in men. And hair loss occurs when the diet is inadequate in the b vitamins. some of the b vitamins include; b6, b3,and b5. Lack of minerals such as magnesium sulfur and zinc can also be linked to hair loss. As you can see vitamins are essential.
Nutrition is becoming a more important issue in todays culture. Vitamin supplements are making it easier than ever to aquire the healthy amount of all vitamins and an asortment of other healthy herbs. Vitamins of course are one type of supplement but others include; antioxidants, diertics, amino acids, bee pollen and many more. High concentrations of some herbs are very beneficial to your health too. Some herbal supplements include; ginsing, echinacea, soy, fish oil, folic acid and more. Supplements generally never expire, but light and heat can often reduce the quality of the vitamin. Proper usage and storage are important things to keep in mind when on a supplement diet.
Vitamins are linked to so many health problem and soultions. For instance, research suggest that vitamin d can slow the rate of prostate cancer growth in men. And hair loss occurs when the diet is inadequate in the b vitamins. some of the b vitamins include; b6, b3,and b5. Lack of minerals such as magnesium sulfur and zinc can also be linked to hair loss. As you can see vitamins are essential.
Body Building and Vitamins
Body building requires alot of work dedication and of course a good idea of health and nutrition. One major aspect of body building includes diet and nutrition. Making sure the body has all the required amno acids, enzymes, proteins, carbs, minerals, vitamins and nutrients can be stressful and sometimes impossible in todays busy life style.
Finding time to work out is hard enough for most people. Eating right sometimes gets neglected by some people which leads to more harm then good when working out. Our body requires alot of nutrients to build big muscles. On average a person who wants to gain muscle mass has to eat his wieght in grams of protein a day. along with some 4000 carbs to keep the body fueled for maximum body efficiency. Take into consideration that the average male is 165 pounds and a serving of chicken the size of your palm is about 20 grams of protein, a person would have to eat around 6 chicken breast a day atleast to ensure good results. A bowl of pasta can contain a few hundred carbs. Eating 10 bowls of pasta a day can be difficult for some people. These facts are all in retrospect to the fact that every body is different. But as you can see finding time for a proper diet can be hard.
Working muscles require carbs for fuel, and teared muscles require protein to re-build. While other nutrients help circulate blood increase oxygen concentration in muscles and increase the overall efficiency of the muscles. Body builders have very strict diets that regulate almost every meal they have so that they have maximum results. Vitamins are a very important for healthy living and are often over-looked. Some vitamins are hard to acquire in a daily diet and a supplement is the only logical solution. Although supplements do not have all the other nutrients that healthy food might, they wcan compensate for some slack in your modern diet.
Finding time to work out is hard enough for most people. Eating right sometimes gets neglected by some people which leads to more harm then good when working out. Our body requires alot of nutrients to build big muscles. On average a person who wants to gain muscle mass has to eat his wieght in grams of protein a day. along with some 4000 carbs to keep the body fueled for maximum body efficiency. Take into consideration that the average male is 165 pounds and a serving of chicken the size of your palm is about 20 grams of protein, a person would have to eat around 6 chicken breast a day atleast to ensure good results. A bowl of pasta can contain a few hundred carbs. Eating 10 bowls of pasta a day can be difficult for some people. These facts are all in retrospect to the fact that every body is different. But as you can see finding time for a proper diet can be hard.
Working muscles require carbs for fuel, and teared muscles require protein to re-build. While other nutrients help circulate blood increase oxygen concentration in muscles and increase the overall efficiency of the muscles. Body builders have very strict diets that regulate almost every meal they have so that they have maximum results. Vitamins are a very important for healthy living and are often over-looked. Some vitamins are hard to acquire in a daily diet and a supplement is the only logical solution. Although supplements do not have all the other nutrients that healthy food might, they wcan compensate for some slack in your modern diet.
A Look at Health
Its true many illnesses are unavoidable, yet it is clear that each person has the power to improve his or her own health and well being. By eating well, exercising, resting, sleeping and relaxing, each can have a positive effect on ones health. Another key factor in a persons health and well being is the choice to not abuse alcohol, drugs, or tobacco.
Doctors believe that it is the people who have a positive attitude towards life, who believe that their lives have purpose, are manageable and have meaning, have the best chance of living a healthy and long-lived life.
Before the 20the century there was very little public support for health care. The government rarely got involved and when they did it was only to deal with epidemics or to clean up slums. Much has changed since then.
Staying healthy is both becoming easier and harder these days. We have a constantly advancing health care system along with the advances in technology. On the other hand we are constantly introducing hazers into out lives in the form of pollution and toxic waste. New and more deadly virus's and diseases are always developing, yet our life expectancy in north America has almost doubled in the last century. Spite all the health hazards the choice to remain healthy is still in your own hands. Avoiding unhealthy situations, foods, and life-styles along with staying positive are the best way to have a healthy mind and body.
Doctors believe that it is the people who have a positive attitude towards life, who believe that their lives have purpose, are manageable and have meaning, have the best chance of living a healthy and long-lived life.
Before the 20the century there was very little public support for health care. The government rarely got involved and when they did it was only to deal with epidemics or to clean up slums. Much has changed since then.
Staying healthy is both becoming easier and harder these days. We have a constantly advancing health care system along with the advances in technology. On the other hand we are constantly introducing hazers into out lives in the form of pollution and toxic waste. New and more deadly virus's and diseases are always developing, yet our life expectancy in north America has almost doubled in the last century. Spite all the health hazards the choice to remain healthy is still in your own hands. Avoiding unhealthy situations, foods, and life-styles along with staying positive are the best way to have a healthy mind and body.
Acne Cure For Sure
If you are already tired of your acne, you may resort to finding expensive acne treatments or you may try some surgical procedures. But these things are so expensive and you don’t know if both will be successful.
Here are some easy tips for acne cure and avoidance:
1. Regular Exercise
Regular exercise can help in acne cure by fighting off negative stress intensity that can come from negative confidence and depression. But avoid wearing tight nylon exercise outfits. These synthetic fabrics that tend to trap body moisture and heat, creating an ideal environment for bacteria to grow. Stick to loose clothing made of cotton or natural blends, and keep your sports gear and equipment clean.
2. Using Safe Cosmetics
To avoid the clogging of pore and skin irritations that can contribute to acne, use products labeled "oil-free". Select "hypo-allergenic" perfumes and cosmetics to avoid allergic reactions and skin irritation. This may be the best acne cure for women.
3. Have a Healthy Diet
What is best for your body is best for your skin. Don’t forget to eat the right kind of foods that are less in oil and carbohydrates Make sure you get enough vitamins and minerals that have been recommended to prevent and help acne cure. Some of these vitamins and minerals are Vitamin A or Retinol (High doses are toxic), Vitamin B Complex, Vitamin C, Vitamin E, L-Carnitine, and Zinc.
Don’t forget to eat the right kind of foods that are less in oil and carbohydrates.
4. Drinking plenty of fluids
Drinking plenty of fluids throughout the day helps cleanse our body internally. We know that acne cure can start from within. Fluids, especially water, can wash away the dirt inside our body.
5. Hormonal Treatments and Healthy Skin Regimen
Hormones during later years, especially for women, can play a role in acne cure and prevention for teen years. For adults oral contraceptives or hormonal birth control pills may be helpful for women, combined with systemic or current treatments, prescription or over-the-counter medicines.
Avoiding harsh scrubbing or over-washing is a good acne cure, because this can cause possible skin irritation or possible over production of oil to replace what's washed off, clogging pores in the process. Use products with gentle exfoliation ingredients and skip products that contain alcohol.
6. Shaving
Shaving is actually an excellent way of exfoliating or removing dead skin to help acne cure and prevention instead of leaving the remains to clog pores. Shaving can help remove whiteheads and blackheads from the face. Do not shave areas that are sore or infected. Use a shaving cream for sensitive skin. Gentle swipes instead of heavy pressure and go with the flow or "grain" will be good for the skin. A single-edged blade is better than a twin-blade razor.
7. Stress
Stress includes external and internal stressors. External Stressors are those that compromise your skin's ability to heal, like oily make-up and too much sun. Internal stressors like worry, fear, low self-esteem, depression and a variety of other emotions, can trigger chemical reactions inside your body that can result in acne outbreak and other skin irritations. To combat internal stressors and prevent acne problems, get plenty of rest and sleep. Try to maintain regular hours.
These are just some ways of acne cure that can help prevent acne outbreak in teens and adults. Always remember that healthy living is the key for a healthy skin.
Here are some easy tips for acne cure and avoidance:
1. Regular Exercise
Regular exercise can help in acne cure by fighting off negative stress intensity that can come from negative confidence and depression. But avoid wearing tight nylon exercise outfits. These synthetic fabrics that tend to trap body moisture and heat, creating an ideal environment for bacteria to grow. Stick to loose clothing made of cotton or natural blends, and keep your sports gear and equipment clean.
2. Using Safe Cosmetics
To avoid the clogging of pore and skin irritations that can contribute to acne, use products labeled "oil-free". Select "hypo-allergenic" perfumes and cosmetics to avoid allergic reactions and skin irritation. This may be the best acne cure for women.
3. Have a Healthy Diet
What is best for your body is best for your skin. Don’t forget to eat the right kind of foods that are less in oil and carbohydrates Make sure you get enough vitamins and minerals that have been recommended to prevent and help acne cure. Some of these vitamins and minerals are Vitamin A or Retinol (High doses are toxic), Vitamin B Complex, Vitamin C, Vitamin E, L-Carnitine, and Zinc.
Don’t forget to eat the right kind of foods that are less in oil and carbohydrates.
4. Drinking plenty of fluids
Drinking plenty of fluids throughout the day helps cleanse our body internally. We know that acne cure can start from within. Fluids, especially water, can wash away the dirt inside our body.
5. Hormonal Treatments and Healthy Skin Regimen
Hormones during later years, especially for women, can play a role in acne cure and prevention for teen years. For adults oral contraceptives or hormonal birth control pills may be helpful for women, combined with systemic or current treatments, prescription or over-the-counter medicines.
Avoiding harsh scrubbing or over-washing is a good acne cure, because this can cause possible skin irritation or possible over production of oil to replace what's washed off, clogging pores in the process. Use products with gentle exfoliation ingredients and skip products that contain alcohol.
6. Shaving
Shaving is actually an excellent way of exfoliating or removing dead skin to help acne cure and prevention instead of leaving the remains to clog pores. Shaving can help remove whiteheads and blackheads from the face. Do not shave areas that are sore or infected. Use a shaving cream for sensitive skin. Gentle swipes instead of heavy pressure and go with the flow or "grain" will be good for the skin. A single-edged blade is better than a twin-blade razor.
7. Stress
Stress includes external and internal stressors. External Stressors are those that compromise your skin's ability to heal, like oily make-up and too much sun. Internal stressors like worry, fear, low self-esteem, depression and a variety of other emotions, can trigger chemical reactions inside your body that can result in acne outbreak and other skin irritations. To combat internal stressors and prevent acne problems, get plenty of rest and sleep. Try to maintain regular hours.
These are just some ways of acne cure that can help prevent acne outbreak in teens and adults. Always remember that healthy living is the key for a healthy skin.
4 Steps To Better Health
It's possible to learn HOW to better your health in only 4 steps and this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use.
Let's get started...
Step 1: Nutritional Supplements
In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It's very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.
That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you're also taking a multi, you can rest assured you're getting the nutrients your body needs.
Step 2: Nutrition
Good nutrition is SO important. You are what you eat...remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you're eating will tell you a lot.
You may think you lack the needed will power, but you'll be amazed at what happens when you start to gradually improve your eating habits.
Step 3: Exercise
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it's a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).
It's been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!
Step 4: Stress Management and Sleep
Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).
Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.
Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you'll feel more confident about reaching your health & fitness goals.
Let's get started...
Step 1: Nutritional Supplements
In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It's very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.
That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you're also taking a multi, you can rest assured you're getting the nutrients your body needs.
Step 2: Nutrition
Good nutrition is SO important. You are what you eat...remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you're eating will tell you a lot.
You may think you lack the needed will power, but you'll be amazed at what happens when you start to gradually improve your eating habits.
Step 3: Exercise
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it's a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).
It's been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!
Step 4: Stress Management and Sleep
Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).
Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.
Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you'll feel more confident about reaching your health & fitness goals.
For A Healthy Living Just Enjoy A Variety Of Vegetables
Eating healthy is important for everyone - and I bet: you know that already...
Plus: one of the most important keys to eating a better diet is eating more fruits and vegetables. I bet again: you knew that too. But:
Many people are unsure how to use vegetables more effectively as part of their diet, but it may be easier than you think to provide yourself and your family with healthy, nutritious meals at a great prices!
One way to create wonderful meals that are healthier than ever is to take a stroll through the produce section of your local grocery store.
Most major grocery store chains have huge produce sections, containing a wonderful variety of fruits and vegetables from all corners of the world.
Trying a variety of different fruits and vegetables is a great way to keep your meals interesting and exciting in addition to nutritious. It is all too easy to become bored when trying to follow a healthy diet, and boredom can lead people to abandon their healthy habits.
Avoiding diet burnout is important to the long term survival of even the most sensible eating plan.
So if you’ve never had vegetables like collard greens, asparagus or kale before, why not give them a try. Not only can trying new things allow you to make great new discoveries, but it can increase your level of fitness as well. Leafy green vegetables like spinach, broccoli and kale are rich sources of many important vitamins, minerals and other micronutrients.
Another great way to increase the variety of vegetables you enjoy is to combine fresh, frozen and canned vegetables. While fresh vegetables are generally better and healthier, frozen and canned vegetables can be great alternatives for when the fresh varieties are out of season.
One of the best things about fresh fruits and vegetables is the great variety of flavors, colors and textures available. Eating a variety of different colored vegetables and fruits does much more than provide much needed variety. It also provides a great variety of nutrients.
For instance, yellow and orange fruits and vegetables tend to be very high in beta carotene, while green leafy vegetables are often great sources of calcium and other important nutrients. So why not spice up your plain old green salad with a splash of color in the form of yellow peppers or orange carrot slices?
Many people wrongly think that they can make up for a crappy diet by using vitamin and mineral supplements. This mistaken belief is apparently very widespread, since sales of these supplements continue to break records.
When considering vitamin and mineral supplements, however, it is important to remember that foods contain many different minerals, trace elements and other micronutrients.
That means that for every nutrient that has been discovered and synthesized, there may be ten, twenty or more of these micronutrients that have yet to be fully understood. That is why no vitamin supplement, no matter how complete, can truly replace a healthy, balanced diet.
In addition, vitamin and mineral supplements are quite a bit more expensive than a good selection of vegetables and fruits, and not nearly as tasty.
When changing your diet and eating for a healthier lifestyle, it is important to educate yourself about eating right, and go choose the right fruits and vegetables for your tastes. After all, the best diet is the one you can follow for the rest of your life.
One of the best ways to start eating a healthy diet is to choose the freshest fruits and vegetables. Not only do fresh fruits and vegetables taste better, but they are less expensive and more nutritious as well. Choosing a variety of in season fruits and vegetables every week is a great way to enjoy healthy and varied meals.
Of course your favorite fruits and vegetables will not always be in season, so it will sometimes be necessary to supplement those fresh fruits and vegetables with canned and frozen varieties. When choosing canned fruits, try to avoid those packed in syrup; choose canned fruits packed in fruit juice or water instead. They will be healthier and contain less sugar.
Adding fresh fruit, such as apple slices, mandarin oranges, nectarines and the like is a great way to make plain salads more interesting and more delicious. Combining fruits and vegetables is a great way to enhance your nutrition as well.
Plus: one of the most important keys to eating a better diet is eating more fruits and vegetables. I bet again: you knew that too. But:
Many people are unsure how to use vegetables more effectively as part of their diet, but it may be easier than you think to provide yourself and your family with healthy, nutritious meals at a great prices!
One way to create wonderful meals that are healthier than ever is to take a stroll through the produce section of your local grocery store.
Most major grocery store chains have huge produce sections, containing a wonderful variety of fruits and vegetables from all corners of the world.
Trying a variety of different fruits and vegetables is a great way to keep your meals interesting and exciting in addition to nutritious. It is all too easy to become bored when trying to follow a healthy diet, and boredom can lead people to abandon their healthy habits.
Avoiding diet burnout is important to the long term survival of even the most sensible eating plan.
So if you’ve never had vegetables like collard greens, asparagus or kale before, why not give them a try. Not only can trying new things allow you to make great new discoveries, but it can increase your level of fitness as well. Leafy green vegetables like spinach, broccoli and kale are rich sources of many important vitamins, minerals and other micronutrients.
Another great way to increase the variety of vegetables you enjoy is to combine fresh, frozen and canned vegetables. While fresh vegetables are generally better and healthier, frozen and canned vegetables can be great alternatives for when the fresh varieties are out of season.
One of the best things about fresh fruits and vegetables is the great variety of flavors, colors and textures available. Eating a variety of different colored vegetables and fruits does much more than provide much needed variety. It also provides a great variety of nutrients.
For instance, yellow and orange fruits and vegetables tend to be very high in beta carotene, while green leafy vegetables are often great sources of calcium and other important nutrients. So why not spice up your plain old green salad with a splash of color in the form of yellow peppers or orange carrot slices?
Many people wrongly think that they can make up for a crappy diet by using vitamin and mineral supplements. This mistaken belief is apparently very widespread, since sales of these supplements continue to break records.
When considering vitamin and mineral supplements, however, it is important to remember that foods contain many different minerals, trace elements and other micronutrients.
That means that for every nutrient that has been discovered and synthesized, there may be ten, twenty or more of these micronutrients that have yet to be fully understood. That is why no vitamin supplement, no matter how complete, can truly replace a healthy, balanced diet.
In addition, vitamin and mineral supplements are quite a bit more expensive than a good selection of vegetables and fruits, and not nearly as tasty.
When changing your diet and eating for a healthier lifestyle, it is important to educate yourself about eating right, and go choose the right fruits and vegetables for your tastes. After all, the best diet is the one you can follow for the rest of your life.
One of the best ways to start eating a healthy diet is to choose the freshest fruits and vegetables. Not only do fresh fruits and vegetables taste better, but they are less expensive and more nutritious as well. Choosing a variety of in season fruits and vegetables every week is a great way to enjoy healthy and varied meals.
Of course your favorite fruits and vegetables will not always be in season, so it will sometimes be necessary to supplement those fresh fruits and vegetables with canned and frozen varieties. When choosing canned fruits, try to avoid those packed in syrup; choose canned fruits packed in fruit juice or water instead. They will be healthier and contain less sugar.
Adding fresh fruit, such as apple slices, mandarin oranges, nectarines and the like is a great way to make plain salads more interesting and more delicious. Combining fruits and vegetables is a great way to enhance your nutrition as well.
Invest In Your Health
What if a trusted friend were to tell you about an investment where you could not possibly go wrong...what would be your reaction? And what if there was a virtual mountain of credible information that supported the investment claims...wouldn't you be inclined to take advantage of the opportunity and not miss out on the rewards? Although the answer to these questions seems apparent, when it comes to investing in our health and quality of life we often choose to ignore what obviously works. Take for example, exercise...
Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment(investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer?The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!
Here are a few reasons that sometimes inhibit our willingness to"step out" and make a change or take a chance:
To reap the benefits of exercise, or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.
Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment(investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer?The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!
Here are a few reasons that sometimes inhibit our willingness to"step out" and make a change or take a chance:
- Sometimes our vision gets clouded. We lose tract of what is really important. Forget about the less important activities that tend to clutter our daily routine and focus on exactly what needs to be accomplished to reach your goal.
- Looking at the "big" picture can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. If you want to lose 50 pounds try losing 10 pounds and repeat the process five times! Need to start an exercise program? Begin with short, simple exercises and then slowly expand your routine. Don't exercise too hard when first starting-out or you will become stiff, tired, disillusioned and soon quit.
- Have you ever not wanted to start something for fear of failure? Take the first step, acknowledge the fear and the next step will come easier. Once fears are acknowledged, they usually quiet down.
- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It's part of human nature. On days like these focus on 'why' you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you?What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture.
- Indecision can be defeating, but doing "anything" is better than doing nothing. There are no wrong choices and very few choices that can't be undone or done again. Can't decide on aparticular exercise program or routine? Pick a few exercises and start with something simple. If you don't like it, go on to the next exercise.
- When you lack the confidence to start something new, take adeep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it's real,try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary...some PFT's are over zealous and tend to start newcomers on programs that are too strenuous.
- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we're honest, when they do come, we'd rather do something totally pleasurable! Exercise has to become part of your routine. It can't be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!
- Have you ever subconsciously (or otherwise) invited distractions so that you have a "good" reason not to get something done? Sometimes it's the simple things like answering the phone or sitting down to watch that "one" TV program, that distract us. When you find yourself doing this, take control ofthe situation and make a conscious decision to do what you are avoiding.
To reap the benefits of exercise, or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.
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