Diet, Activity for Healthy Lifestyle
Chocolate or fruit or both?
Type 2 diabetes/Arthritis/Body aches/ Muscular pains/ Osteoarthritis/ spondylitis/Osteoporosis/Persistent infections/ regular often sickness are mostly caused or increased by poor lifestyle choices.
Improving Diet & Healthy Lifestyle can help reverse many chronic illnesses.
Lower levels of smoking among most black and Asian groups is one reason they are at lower risk of some lifestyle cancers - such as bowel, breast and lung - than white people, the study suggests.
Why outdoor exercises/activity is good for your gut bacteria
The rich microbiota flourishing inside us may play a far greater role in the way exercise improves our health than previously thought.
Vegan diet healthier than eating meat and dairy
Changing your diet could add up to several healthy years to your life
The study created a model of what might happen to a man or woman's longevity if they replaced a "typical Western diet" focused on red meat and processed foods with an "optimized diet" focused on eating less red and processed meat and more fruits and vegetables, legumes, whole grains and nuts.
If a woman began eating optimally at age 20, she could increase her lifespan by just over 10 years, according to the study published Tuesday in the journal PLOS Medicine. A man eating the healthier diet from age 20 could add 13 years to his life.
Focusing on a healthier diet could also lengthen the lives of older adults, the study said. By starting at age 60, a woman could still increase her lifespan by eight years. Men starting a healthier diet at age 60 might add nearly nine years to their lives.
A model of longer life
The largest gains in longevity were found from eating more legumes, which include beans, peas and lentils; whole grains, which are the entire seed of a plant; and nuts such as walnuts, almonds, pecans and pistachios, the study found.
It may sound simple to add more plants and grains to your diet, but statistics show that Americans struggle to do so. A new report from the US Centers for Disease Control and Prevention found few Americans eat close to their daily recommendations of fruits and vegetables
Plant proteins include soybeans (edamame), chickpeas, lentils and other legumes, tofu, tempeh, nuts, seeds, and whole grains like quinoa. Some vegetables, like broccoli, also contain higher levels of protein.
The truth about supplements and who should be taking them
Healthy diet with variety of fruits and vegetables as raw salads upto 1 kg per day spiced up with spices along with 5 litres of water and simple vegetarian diet can provide all the nutrition body needs to keep healthy, besides yoga type exercises and being outdoors few hours relaxing or gardening or socialising for mental health.
Most of us aren’t eating enough fruit and veg and that supplement pills do nothing and you’re wasting your money.... if you can eat healthy.
Eat Less Calories.............even if eating meals 3 times a day
Fast more.......Giving our bodies at least 12 hours a day without food allows our digestive system to rest.
"Having a fasting period every day could reap some of these benefits," she says. "It gets into the idea that fasting puts the body in a different state, where it's more ready to repair and surveil for damage, and clear misfolded proteins."
Misfolded proteins are faulty versions of ordinary proteins, which are molecules that perform a huge range of important jobs in the body.
Misfolded proteins have been associated with a number of diseases.
Having a smaller blood glucose/ fat/ calories/protiens increase allows you to store less fat in the body.
Wouldn't one meal a day leave us feeling hungry? No, unless doing heavy labour manual work
The more we see food or pictures of food, more frequently food would be eaten....
Eating two to three meals a day is best – but with very low calories.
Avoid eating early morning and late night to increase fasting period, for better digestion and health
So, the science seems to say the healthiest way to eat throughout the day is to have two or three meals, with a long fasting window overnight, to not eat too early or too late in the day, and to consume minimum calories with most of it in the day.
Most of us don't need as much protein as we eat
Balanced diet of low caloried cooked vegetables with plenty of raw spiced salted peppered salads - fruits/vegetables/green leaves along with plenty of water, yoga exercises and mind relaxation with rest, socially useful and being honest with work & society are key to health.
Healthy weight and quitting tobacco can cut the risk of many cancers.
Urine infections may be a sign of aggressive prostate cancer
Artificial sweetener intake increases cancer risk: Study
High milk diet 'may increase risk of bone fractures'
Drinking lots of milk may increase the risk of fracturing bones
When fermented milk products such as yoghurt were considered, the opposite pattern was observed - people who consumed more had a lower risk of fractures
"We know that low calcium intake (less than 400mg a day) is a risk factor for osteoporosis.
"Individuals should still be encouraged to consume a balanced diet from the five key food groups of which milk and dairy are key."
Very important article........Be careful of medical Salesmen..
Most medical treatments offered haven't through Scientific Agnipareeksha and are Oversold
A well conducted multicentric international study by world class institutions found this recently.
Most of the treatments aren't adequately validated and important complications never explained...
One may argue about increased lifespan because of medical interventions. But that's not so in majority.
The better lifespan is partly explicable by improvement in public health measures like hygiene, awareness, reasoning science, besides few medical procedures
DEXA scan reports
Why exercising doesn't mean you burn calories....
Be Active most times and eat healthy salads to lose weight
Common sense led us to believe that humans were programmed to be as physically active.
So more we exercisecise, the more calories we burn......this is wrong concept
Enough calories cannot be burnt with exercise as it has limits.
The best way to lose weight is by eating less calories....less processed food and more Raw SALADS.
Exercise is good for joints with wear-and-tear arthritis
Wear and tear
"Beginning that journey can be uncomfortable for some people at first, and they should be supported and provided with enough information to help them to manage their condition over a long period of time.
Keep your waist to less than half your height, guidance says
Diabetes 'barely detectable'
Diet tip - eat whole grains to reduce type 2 diabetes risk
Type-2 diabetes: 'Weight loss arrests disease for years'
Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases
How to cut your dementia risk
Dementia: The greatest health challenge of our time
Eating slowly, eat less, chew more and drink more water to lose weight:
More children develop diabetes linked to obesity
Childhood obesity will translate into an even greater increase in children with type-2 diabetes in the coming years, a crisis fuelled by long-standing health inequalities and made worse still by impacts of the cost of living crisis.
Encouraging people to choose healthier food options through introducing calorie labelling in large restaurants, cafes and takeaways, supporting families to help reduce children's overconsumption.
Type 2 diabetes and the diet that cured.....
Sunshine can slow weight gain and diabetes symptoms'
Lead author, Dr Shelley Gorman, from the Telethon Kids Institute in Perth, Western Australia, said the findings showed that sunshine was an important element of a healthy lifestyle.
"They suggest that casual skin exposure to sunlight, together with plenty of exercise and a healthy diet, may help prevent the development of obesity in children."
"It raises critical questions for us humans - are the effects the same in our children and ourselves, and, if so, can they be applied to prevent obesity, treat metabolic syndrome and save vast amounts of pharmacological treatment?
Perhaps it is just a little sunshine that we require."
Shane Warne: Do liquid diets work and are they safe?....NO
Stair climbing is officially classed as "vigorous exercise", burns more calories per minute than jogging and improves cardiovascular fitness and muscle strength.
Apparently you burn one and a half calories for every 10 upward steps and one calorie for every 20 steps down.
Even a small amount of activity can make major health gains, and this is what the population really needs to be taught.
Every action, even a single step on a stair or standing up for a few seconds, can put you on a positive path to better health.
Brain 'can be trained to prefer healthy food'
One study has even found that if you have more plants and flowers around your house you are not only more likely to have a diverse array of bacteria on your skin, you are also less likely to be allergic
Can you make your way to fitness easily achievable?
We drive everywhere, avoid the stairs, pack our houses with labour-saving devices and email colleagues rather than walk down the corridor to talk to them.
We are a slothful lot and the most common reason given for not doing enough exercise is lack of time.
But what is enough exercise?
Most health experts recommend at least 150 minutes of moderate-intensity physical activity, or 75 minutes of vigorous activity a week.
Any activity will help but it has to be moderate, vigorous or high intensity if you really want to reduce the risk of heart disease, cancer and obesity.
Then we moved outside, to see how much energy they would burn through doing typical outdoor chores like washing the car, cleaning windows, mowing the lawn or planting flowers.
And if you were wondering, one of the best all-round activities seems to be gardening.
Childhood obesity has become a global epidemic, but it is not easy to treat.
Now a scheme proven to help children shed pounds by asking them and their families to make numerous lifestyle changes has been adopted across Denmark.
Sleeping with even low light is harmful for health
Close the blinds, draw the curtains and turn off all the lights before bed because exposure to even moderate ambient lighting during night-time sleep can harm ..
"In addition to sleep, nutrition and exercise, light exposure during the daytime ..is an important factor for health, but during the night we show that even modest intensity of light can impair measures of heart and endocrine health.
Have the Danes cracked childhood obesity?
The child's doctor creates a tailored plan with 15-20 strategies, which could include:
1 - No crunchy muesli or fruit yoghurts for breakfast - choosing oatmeal, dark brown bread, meat and fish instead
2 - No fast food or white bread for lunch; choose brown bread, meat, fish and vegetables instead
3 - Portions served up in the kitchen - no pots and pans at the dining table
4 - Plate proportions for dinner should be: half vegetables, a quarter brown rice, pasta or potatoes, and a quarter low fat fish or meat
5 - Wait 20 minutes before having second helpings - this allows time for the body to feel full
6 - Feel satisfied after each meal
7 - Only two pieces of fruit per day
8 - Fast food only once a month
9 - Sweets only once a week
10 - Snack only once a week
11 - Limit juice, iced tea, cocoa, soda or lemonade to once weekly - only half a litre in total
12 - Cycle or walk to school
13 - Organised physical activity eg dancing, handball or gymnastics
14 - Free physical activities like walking/biking after school, walking the dog or trampolining
15 - Screen time (television, computer or tablet) limited to two hours per day
16 - No television/computer access until 5pm
17 - Set a regular, early bedtime
The programme requires the whole family to embrace it.
Walking while working make you live longer and healthier...
Treadmill desks: How practical are they?
"The health consequences of prolonged sitting... include not only obesity but also hypertension, hyperlipidemia - high cholesterol if you like - cardiovascular disease, certain types of cancer, poor or low mood, a predisposition to diabetes,"
People of all ages should be encouraged to take more exercise according to a report by England's chief medical officer.
Sir Liam Donaldson says that exercise is a key factor in reducing the risk of cancer, heart disease and diabetes.
Adults should take 30 minutes of moderate exercise five times a week, children and young people 60 minutes.
Possible activities include walking to work or mowing the lawn.
How can I cut down on sugar?
"We need to reduce sugar intake but should not swap from sugar to fat", said Prof Susan Jebb of the University of Oxford.
"A greater proportion of our plate should be fruit and vegetables and more fibre-rich carbohydrates and whole grain."
Health benefits of a vegetarian diet
Waistlines 'grow an inch in a decade' in US
Carrying too much fat around the middle (waist) can increase the risk of developing conditions such as heart disease, type 2 diabetes and cancer.
Amy Thompson, senior cardiac nurse at the British Heart Foundation, said more people were carrying extra weight around the middle, including in the UK.
"This increases your risk of heart disease and stroke, but losing weight and reducing your waist size is doable," she said.
"Try cutting down on the calories and getting more active, but don't try to lose weight too quickly.
"Slow and steady weight loss - around 1-2lb [1kg] each week - is healthier."
Brain repair 'may be boosted by curry spice'
Risk Factors for Osteoporosis
Risk Factors You Can Change
Daily walking for 30 to 45 minutes with or without Walking aids
If you have OA of your hip or knee, when walking try using a cane (walking stick). Hold it in the hand on the opposite side of the body to the affected joint. This takes some pressure off the affected joint and helps to ease symptoms in some cases.
Diet - Vitamins, minerals, calcium should be obtained from natural dietary resources and
not by 'vitamin tablets/capsules' which can increase your risk of 'medicinal side-effects'.
Fruits, Salads, green vegetables/leaves, Sprouts -250 grammes
Curd/Yoghurt -250 grammes,
Lemon juice with little salt/sugar.
Water -5-6 lit per day or more, daily slow sustained yoga type physiotherapy exercises as given in website is essential for good health of bones and body.
Daily brisk/speed walking for 1 hour, getting enough vitamin D from your diet, sunlight will decrease your risk.
Cycling outdoors and non-gym outdoor exercises such as brisk walking, using stairs at home and office, walk at work bring overall improvement in health, well being besides controlling and curing many diseases such as Hypertension, diabetes, depression, cancer, osteoporosis, arthritis, muscular pains and joint pains.
Physical activity. Not exercising and being inactive or staying in bed for long periods can increase your risk.
Smoking. Smokers harm their blood circulation, damage all tissues in body by free radicals of smoke and absorb less calcium from their diets.
Medications. Some commonly used medicines can cause loss of bone mass. These include steroids used to control arthritis and asthma; some drugs used to treat seizures; some cancer drugs; and, too much thyroid hormone.
Low body weight. Women who are very thin – and small-boned – are at greater risk for osteoporosis.
Risk Factors You Can't Change
Gender. Women are at higher risk for osteoporosis than men. They have smaller bones and lose bone more rapidly than men do because of hormone changes that occur after menopause.
Age. Because bones become thinner with age, the older you are, the greater your risk of osteoporosis.
Ethnicity. Due to differences in bone mass and density compared with other ethnic groups, Caucasian and Asian women are at the highest risk for osteoporosis.
Family history. If a family member has osteoporosis or breaks a bone, there is a greater chance that you will too.
History of previous fracture. People who have had a fracture are at high risk of having another.
How Is Osteoporosis Diagnosed?
Osteoporosis is often called "silent" because bone loss occurs without symptoms. You may not know that you have osteoporosis until a sudden strain, bump, or fall causes one of your bones to break.
Stooped posture, back pain, and back fatigue.
Bone density test (BMD test): This test is a measure of how strong – or dense – your bones are and can help your doctor predict your risk for having a fracture. Bone density tests are painless, safe, and require no preparation on your part.
Bone density tests compare your bone density to the bones of an average healthy young adult. The test result, known as a T-score, can tell you whether you have osteoporosis and helps predict your risk for having a fracture.
DEXA Scan (Dual X-ray Absorptiometry) : The most common osteoporosis test is dual X-ray absorptiometry -- also called DXA or DEXA. It measures people’s spine, hip, or total body bone density to help gauge fracture risk
How Can I Lower My Chances of Getting Osteoporosis?
Osteoporosis treatments include the “basic AB CDEF’s” -- Activity for Bone calium & strength(C), vitamin D (D), weight-bearing exercise (E), prevention of Falls (F), and bone-friendly medicines.
A balanced diet rich in calcium and vitamin D, a regular exercise program, and, in some cases, medication help protect your bones and slow bone loss
People over 50 should get 1,200 milligrams of calcium daily. To do this, make foods that are high in calcium part of your diet.
Vitamin D helps your body absorb calcium.
Exposure to sunlight causes your body to make vitamin D. Some people get all the vitamin D they need this way. However, many older people, especially those who are indoors most of the time and/or live in northern areas, are not getting enough vitamin D.
It is recommended people aged 51 to 70 should have 400 IU of vitamin D daily. People over 70 should have 600 IU.
Being very active and slow stretching Exercise make bones and muscles stronger and help slow the rate of bone loss. It is also a way to stay active and mobile.
Weight-bearing exercise is often an option for osteoporosis patients, and helps your bones, as this article explains.
Check with your doctor before starting a new fitness program.