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Health Care

TIPS FOR A GOOD HEALTH

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What do you think about reducing the risk of heart diseases, keeping a healthy body and remaining the youth longer within just a very short time?

Indeed, it takes time for everyone to get a good health, but it’s not as long as you thought. You do not need to exactly do things people always advice you to such as doing exercise for 30 minutes every day and sleeping for 7 to 8 hours every night. According to leading experts in nutrition, heart health and cancer fighting, there are many simple and wonderful methods to improve your health and happiness surprisingly. So let’s take a few minutes to try and improve our health!

Fight cancer

Eat fruits with their peel. Apple peel brings about many advantages. Recent experiments have shown that there are more than ten chemicals in red delicious apple peel, which help to prevent cells of breast, liver and colon cancer from developing. Professor Rul Hai Liu from Cornell University also emphasized that the peel of other types of apples is also very good for health. We should buy organic apples to avoid fertilizer poison.

Use additional nutrition in the right way: because according to Professor Joan Lappe from Creighton University: “Vitamin D helps strengthen the immune system and fight cancer”, using vitamin D and calcium in moderation will considerably reduce the risk of cancer. Our skin can produce vitamin D thanks to sunlight, but according to scientists, we’d better take additional vitamin D to ensure that we have enough vitamin D (1,100 IU level is enough and safe)

Slow aging

Take a sniff at lavender or rosemary fragrance. The lavender fragrance helps you sleep well in the night-time and feel comfortable in the day-time. A new study has just been carried out with some women who volunteer to take a sniff at pure lavender/rosemary fragrance for 5 minutes. The finding showed that the cortisol hormone level in their saliva reduces by 24 percent. This is good because the cortisol is a hormone causing mental stress, high blood pressure and immune system destruction.

Moreover, people who usually take a sniff at lavender fragrance with low concentration or rosemary fragrance with high concentration will be easier to release molecules which cause aging and diseases.

Cut cholesterol

Dust with pistachios on salad greens. An experiment conducted in Pennsylvania University showed that if we eat a handful of pistachios a day, the total cholesterol will decrease by 6,7 percent and bad cholesterol will decrease by 11,6 percent after 4 weeks. The benefit of these decreases is the reduction of the risk of heart diseases.

According to Professor Penny Kris-Ethertin, lead of the research team, the pistachios is the best provider of botanic cholesterols. Remember that one ounce of pistachios contains just 100 calories, so reduce dressing level or oil or butter and dust with pistachios on the salad green.

Use buckwheat honey instead of sugar

In the past, this sweet matter was used to apply on the wound because of its antisepsis. The buckwheat honey also helps slow down the oxidation of LDL Cholesterol because once this bad cholesterol is oxidized, plaque pieces will accumulate on the surface of blood vessel.

Cool hot flashes

Take a deep breath. According to the latest three studies, taking deep and slow breathes helps reduce the rate of hot flashes by a half. One of the reason for hot flashes is the reduction of estrogen, another one, according to scientists, is the mental stress. The solution for this is taking deep breathes to slow down the heart rate, relax muscles and lower the blood pressure.

 Keep your vision sharp

Eat an egg. Carrot is also good. But a new study showed that eggs are the best source to provide the oxidation substance Carotenoid which is good for eyes. Lutein and zeaxanthin are two main carotenoid substances for eyes because these two substances are good for the retina.

Compared to vegetables with dark green leaves, eggs do not contain large amount of lutein and zeaxanthin. But Professor Elizabeth Johnson said that these oxidation substances are easier to be absorbed from eggs.

Don’t worry about the increase of cholesterol when eating eggs because eating one egg per day helps increase the lutein level by 26 percent and zeaxanthin level by 38 percent without the rise in cholesterol or triglycetride.

Build muscle strength

Stretch your legs straight. If your leg muscles are stiff, just stretch your legs straight to not only improve the flexibility but the strength of your muscle also.

Keep your smile healthy

Kiss your lover passionately. Doctor Anne Murray from The Academy of General Dentistry said that kisses make you discharge saliva to kill bacteria causing tooth decay.

Drink 2 cups of tea per day. Green tea helps regulate the cholesterol level and reduce the risk of cancer. Scientists also showed that green tea can protect consciousness and the more you drink green tea, the better your health gets.

Weight loss diet for man and women

Biggest Loser Diet

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Overview

Type:

Balanced.

Resembles these U.S. News-rated diets:

DASH Diet, Mayo Clinic Diet, Mediterranean Diet, Volumetrics, Glycemic-Index Diet

The aim:

Weight loss, disease prevention or reversal.

The claim:

Six weeks of healthy food and regular exercise not only is a great start to a weight-loss journey—it can also help prevent or reverse diabetes; cut the risk for cancer, dementia, and Alzheimer’s; improve your heart health; and boost your immune system.

The theory:

We eat too many of the wrong foods and not enough of the right ones, and we sit around too much. The not-so-surprising solution: eat regular meals that emphasize filling calories from fruits, vegetables, lean protein sources, and whole grains; practice portion control; use a food journal; and get up off the sofa.

How does the Biggest Loser Diet work?

First you have to choose a Biggest Loser book to follow. They’re all based on the same principles. What’s your appetite for reading? There’s the short-and-sweet 2005 edition, the more bulky 30-Day Jump Start from 2009, and, midway between the two, 2010’s 6 Weeks to a Healthier You. All are heavy on success stories from past contestants of the Biggest Loser reality TV show, tips for developing your menu based on a special food pyramid, and suggestions for sweating out some calories. Expand this section for more on the most recent version.

Will you lose weight?

It’s likely you will, given the plan’s two foolproof dieting tactics—calorie restriction and exercise. You just have to make sure you stick with it. Expand this section for research on the diet.

Does it have cardiovascular benefits?

Almost certainly. Some data show that obese and morbidly obese Biggest Loser contestants lowered their “bad” LDL cholesterol, blood pressure, and triglycerides, a fatty substance that in excess has been linked to heart disease, and increased their “good” HDL cholesterol.

While your experience on the diet won’t exactly mirror that of the contestants—and if you have less weight to lose, your results may be less dramatic—the Biggest Loser approach reflects the current consensus of the medical community about what makes a heart-healthy plan. It’s heavy on fruits, vegetables, lean protein, and whole grains while light on saturated fat and added sugar. And exercise is an integral part of the program, not an add-on.

Can it prevent or control diabetes?

The approach is generally viewed as an ideal eating pattern for both.

Are there health risks?

Not likely.

How well does it conform to accepted dietary guidelines?

Fat. At 25 percent of your day’s calories, it’s at the low end of the government’s recommendation that between 20 and 35 percent come from fat. It’s also very low in saturated fat at 5 percent of daily calories; the government’s cap is 10 percent.

Protein. Within the recommendation at 30 percent of daily calories.

Carbohydrates. At a middle-of-the-road 50 percent of daily calories, it’s within the acceptable recommended range.

Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg. This diet clocked in at 2,900 mg., slightly above the targeted top number.

Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:

  • Fiber. Getting the recommended daily amount of 22 to 34 grams for adults helps you feel full and promotes good digestion. At 31 grams a day on this diet, you’ll meet or come close to your fiber goal.
  • Potassium. A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day to get enough.) The majority of Americans take in far too little. The sample menu provided about 3,500 mg. While a little short of the goal, it’s likely more than many Americans get.
  • Calcium. It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. a day. You’ll be in the ballpark on this diet.
  • Vitamin B-12. Adults should shoot for a daily 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. The sample menu provided more than double the recommendation.
  • Vitamin D. Adults who don’t get enough sunlight need to meet the government’s recommended 15 micrograms a day with food or a supplement to lower the risk of bone fractures. A sample menu was just short of the goal, but low-fat dairy and fortified cereals will help you meet the requirement.

Supplements recommended? No, but a Biggest Loser representative says dieters who worry about falling short—perhaps they don’t eat much fish, or dislike dairy and other calcium sources, for instance—might consider supplementing with a multivitamin, calcium, vitamin D, or omega-3 from fish oil.

How easy is it to follow?

Because the Biggest Loser diet doesn’t ban entire food groups, you shouldn’t have trouble complying long-term.

Convenience:

Recipes, convenience foods, and online resources abound. Eating out and drinking alcohol are both OK—be cautious and shrewd and you’ll be fine.

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Fullness:

Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. Since a fiber- or protein-packed meal or snack comes every few hours, you should keep hunger pangs at bay.

Taste:

You’re making everything, so if something doesn’t taste good, you know who to blame.

How much does it cost?

Fresh fruits, veggies, whole grains, and fish are generally more expensive than a cart full of sugary cereal, white bread, and sweets. But you’re not paying a membership fee, and you can tweak the suggested meal plans to bring the tab down—buy whatever produce is on sale that day at the grocery store, for example.

What is the role of exercise?

If you’re following 6 Weeks to a Healthier You, each week drills home the importance of exercise in combating and reversing common weight-related conditions, from type 2 diabetes to high blood pressure and heart disease. You’ll start out with body-weight training (lunges, squats, push-ups), then eventually move into aerobics, strength and resistance training, and even yoga and pilates. What matters most, though, is that you’re moving. Adults are generally encouraged to get at least 2½ hours of moderate-intensity activity (like brisk walking) a week, along with a couple days of muscle-strengthening activities.