Getting Exercise

Getting exercise on a daily basis is a good idea because it releases endorphins, the “happy neurotransmitters,” and helps to reduce anxiety and stress.

It is typically advisable to get exercise for a minimum of half an hour each day. However, exercising for 45 minutes, an hour or more is even better!

Some of the benefits of exercise include:

-Mood improvement

-Body toning

-Reduced risk of developing chronic diseases

What is a healthy lifestyle?

A healthy lifestyle is one that focuses on incorporating the eight aspects of well being into one’s life (emotional, environmental, financial, intellectual, occupational, physical, social and spiritual).

“Health is a state of complete physical, mental, and social well-being and not  merely the absence of disease or infirmity.”* Not only is the absence of disease a sign of having a healthy lifestyle, but also the ability to function at an optimal level of productivity is indicative of it.

A healthy lifestyle  is not important to a person at the individual level, but also it contributes to the advancement of society if more people are performing closer to their fullest potential.

Ten Tips for Healthy Eating On the Run?

Lack of time is a major reason why many people forego healthy eating. Fast food is readily available and it’s just too tempting, and it’s cheap and filling. While eating fast food is never as healthy as a well-planned, balanced diet, if you must eat fast food, you can easily take steps to improve the quality of your nutrition when on the run.

1. Watch portion sizes. Your craving will likely be satisfied after you have finished a small order of fries, and you’ll save over 100 calories when compared with the super-sized order. The same holds true for sandwiches. Order the regular version or even a kid’s meal for yourself.

2. Seek out deli-style fast food chains where you can order a sub or sandwich on whole wheat bread or a wrap, a lower-fat and lower-calorie option than fried food.

3. Many fast food chains now offer healthy sides in place of the ubiquitous French fries. Take the healthy option. Or, if you can’t bear to give up the grease and salt, get the healthy side order too.

4. Always order a side salad when eating at traditional fast-food outlets. You will be less likely to fill up on only the unhealthy items, and the salad will provide some fiber and vitamins to balance an otherwise unhealthy meal.

5. Remember that chicken isn’t always a healthy choice. Many fast food chains offer fried breaded chicken sandwiches on white bread that are actually richer in fat and calories than a burger. Grilled chicken is a better option.

6. Make it a habit to eat a piece of fruit, a bowl of cereal, or some lowfat yogurt before you set out to run errands. Regular eating can help you feel full and avoid temptation.

7. Stock your car with bottled water and healthy snacks. Have a small snack before the cravings hit, and you’re less likely to pull into that drive-through fast food outlet.

8. Consider a supermarket for your fast food break. You can pick up precut and washed fresh fruit or vegetables, yogurt, or lowfat cheese. Many supermarkets also offer sushi or other healthy prepared items.

9. Hold the mayo. A tablespoon of regular mayonnaise has almost 100 calories!
10. Don’t add a sugary, calorie-rich drink to an already unhealthy meal. Water is available everywhere and is good for you. Drinking a large glass of water with your meal will help you feel fuller earlier.

Life expectancy

The first of the gender issues we discuss is life expectancy. Women live longer than men do, but in certain parts of the world – particularly the developing world – men outnumber women. Why this contradiction?

Life expectancy is the number of years on average that someone can expect to live. High and rising life expectancy is associated with a good and improving quality of life. A country’s life expectancy is therefore a measure of how effectively it is governed and how it compares with the rest of the world.

Figures on life expectancy are calculated from the average age of death across a country’s population. They vary considerably from country to country, and even from region to region within the same country. There is a notable difference in life expectancy between people in developing regions and those who live in developed parts of the world.

Stretching keeps us healthy

Stretching is the most neglected aspects when it comes to keeping healthy and fit in sports. So often we overlook stretching because it doesn’t hold the same appeal as running, swimming or playing on the soccer. 

Regular stretching can have a very beneficial effect on our bodies and can actually prevent injuries – and that means that each player need to make stretching a priority – even when we are not having practice or a match. 

The key advantages you will gain from regular stretching are Improved Circulation, Decreased Muscle tension, Increased Joint ROM (range of motion), Better Coordination, Improved Speed Performance, Faster recovery after exercise.

Stretching also lead to the improved functioning of the body in general. For example, stretching first thing in the morning will not only help circulate blood around the body but help hormones get flowing and your lymphatic system to kick into gear.

Ways to stay healthy

In my mind health is pretty important for example health like one even though we have million, house, beauty and lover all of them are zero when you do not have health is one. So let me tell you something to keep health the best ways. The first ,We should eat more greens it is include rice, vegetable, and fruit. And the secondly, do more excise even though we do not have time to go to gym. The last one is we should have a good mood every day no more anger and go ahead to see a doctor on time.

The first, We should eat more greens it is include rice, vegetable, and fruit. First of all, we must be eat food on time. And than care of your food .You can eat brown rice twice or thirds one week , It can clean your blood and pretty healthy for your body. Talk about vegetable that we eat. There are some color vegetables very good. when you cook food please more colorful vegetables and less meet. There is very important point is if you want to eat meet please more beef, no more pork. Pork can make you fat quickly. Finally, let us talk about fruit. Time is important for fruit when you wake you did not eat any food please do not eat any fruit. If you want to eat fruit after lunch and dinner, Please wait thirty mines left. In my mind apple is the best fruit , In China have an old idem is "you will never go to hospital if you eat apple everyday" So try to eat an apple every day. This is the first thing to stay health.

The secondly, We should do more excise even though we do not have time to go to gym. If you do not have enough time to go to gym try to take a walk every night when you finish your dinner. Just talk myself I always have more than three hours excise one week. Sometimes I do not have enough time to go to gym , But I will do another things to keep my health. I will go to shopping take a walk and do some housework .In another words do not always stay on your comfortable bed.

The last one is we should have a good mood every day no more anger and go ahead to see a doctor on time. A lot of sick are from our mood It can make you have unhealthy. You should a good time to sleep and wake up . You can listen some music when you wake up and relax yourself, And you also can take a hot water shower befor your sleep. There are all of you can do for your mood. Whenever you anger please talk with your close friends can make you happy. And than go to see a doctor check on your health. They can give you some very useful advises to stay health.

In addition, There are three ways to stay health .The first ,We should eat more greens. And the secondly, do more excise . The last one is we should have a good mood and go ahead to see a doctor on time. I hope everyone can healthy even I do not have enough power to change anything. However I will try to do my best for my health. I hope everyone is fine.

What is Obesity?

Obesity is one of the most pervasive, chronic diseases in need of new strategies for medical treatment and prevention. As a leading cause of United States mortality, morbidity, disability, healthcare utilization and healthcare costs, the high prevalence of obesity continues to strain the United States healthcare system.

 

Obesity is defined as excess adipose tissue. There are several different methods for determining excess adipose (fat) tissue; the most common being the Body Mass Index (BMI) (see below). A fat cell is an endocrine cell and adipose tissue is an endocrine organ. As such, adipose tissue secretes a number of products, including metabolites, cytokines, lipids, and coagulation factors among others. Significantly, excess adiposity or obesity causes increased levels of circulating fatty acids and inflammation. This can lead to insulin resistance, which in turn can lead to type 2 diabetes.

The biology of food intake is very complex, involving olfaction (smell), taste, texture, temperature, cognitive and emotional responses and metabolic/autonomic information, which signal the brain to initiate or cease eating. Recent scientific studies have identified several substances that act on the brain to signal a need for an increase in food intake. Likewise, several substances have been identified that signal the brain to decrease food intake.

Obesity is a disease that affects more than one-third of the U.S. adult population (approximately 78.6 million Americans). The number of Americans with obesity has steadily increased since 1960, a trend that has slowed in recent years but shows no sign of reversing. Today, 69 percent of U.S. adults are categorized as being affected by obesity or having excess weight.

According to the CDC, an estimated 112,000 excess deaths per year are associated with obesity. Obesity puts individuals at risk for more than 30 chronic health conditions. They include: type 2 diabetes, high cholesterol, hypertension, gallstones, heart disease, fatty liver disease, sleep apnea, GERD, stress incontinence, heart failure, degenerative joint disease, birth defects, miscarriages, asthma and other respiratory conditions, and numerous cancers.

The healthcare costs of American adults with obesity amount to approximately $190 billion per year. Discrimination and mistreatment of person with obesity is widespread and, sadly, often considered socially acceptable.

Obesity is increasing around the world. High body mass index now ranks with major global health problems such as childhood and maternal under-nutrition, high blood pressure, high cholesterol, unsafe sex, iron deficiency, smoking, alcohol and unsafe water in total global burden of disease.

For people with obesity, weight loss based solely on lifestyle changes can be very difficult to achieve and even more challenging to maintain. Supporting strategies, such as obesity medications, can be important tools for effectively treating obesity in some individuals. Given the complex nature of the disease, no single drug is likely to fix the epidemic. Additional research and development efforts are needed for obesity treatments – as there are more than 100 drugs available for related diseases, like hypertension, but only 6 medications approved for the long-term treatment of obesity.

Why smoking is bad?

Reason #1: Is known to cause cancer

We all have heard about the fact that cigarette smoking causes cancer. But if you thought that cigarette smoking only led to lung cancer you are quite mistaken. Smoking leads to cancer of the nose, mouth, larynx (voice box), trachea, esophagus, stomach, pancreas, kidneys, bladder, cervix, bone marrow and blood. Wondering how it happens? Well, when you smoke, the entire process – right from when you light up your cigarette to when you exhale – leads to several drastic and disastrous effects in the body. Out of the 41,000 chemicals in cigarettes, a large percentage are known to be carcinogenic (cancer causing). These chemicals combined with the heat of the smoke leads to mutations in your cells causing them to multiply in an uncontrolled manner, leading to cancer. 

Reason #2: Leads to formation of wrinkles and premature ageing

We try a number of ways to fight the signs of ageing, right from creams to diets to even surgical treatments, but did you know that if you quit smoking you can actually cut down the appearance of fine lines and other signs of ageing by half? Yes, smoking leads to the appearance of fine lines(especially around the eyes and lips), age spots, puffy eyes, dull, dry and lifeless skin. How it happens is that the chemicals present in cigarettes cause the fine capillaries under your skin to contract and constricts the blood flow to your skin. This lack of blood and fresh oxygen causes your skin to look dull and lifeless. So much so that the habit leads to permanent damage to connective fibers like elastin and collagen – leading to the formation of permanent lines and wrinkles.

Reason #3: Weakens your heart, putting you twice at risk of suffering from a heart attack and stroke

According to the CDC (Center for Disease Control), a smoker is two to four times likelier to suffer from coronary artery disease and stroke than a non-smoker. Moreover, people who smoke have a 25 times greater risk of suffering from lung cancer. Here’s how; the chemicals present in cigarette smoke affects the entire composition of your blood; making it thicker and more prone to formation of blood clots. Apart from that it also causes the constriction of your blood vessels, increases your blood pressure (since it makes your heart beat faster), and leads to the formation of plaque – increasing your chances of suffering from cardiovascular and heart disease. Find out more about how your smoking could give your loved ones a heart attack

Reason #4: Ruins your lungs lowering your stamina and lung capacity

Cigarettes have a large number of chemicals which leave a considerable amounts of residue in your lungs, airways and your entire body in general. All this residue ends up clogging your lungs leading to  breathing problems and lowered lung function. This lack of fresh oxygen and blood to various parts of your body causes fatigue and breathlessness. Research has shown that smoking can lead to COPD (Chronic Obstructive Pulmonary Disease), emphysema, chronic bronchitis, pneumonia, lung infections, asthma and increases one’s risk of suffering from TB (tuberculosis).

Reason #5: Can cause premature ejaculation and lowers libido

A condition commonly associated with older men, premature ejaculation is quite commonly seen in younger men who smoke. That is because the habit leads to a lack of blood flow, lowered sensation in the penis, heart disease and lack of stamina. All these factors put together lead to the lack of proper function of the male reproductive system, causing premature ejaculation. Apart from that, research conducted at the University of Arizona found that smoking directly impacts a man’s sexual desire, stamina and overall interest in sex.  And that’s not all, another study conducted at the University of Kentucky found that men who smoked had an overall lesser desire to engage in sexual activity when compared to non-smokers – as early as when they were in their late 20s and early 30s.   

Reason #6: Is a leading cause for erectile dysfunction

If you have been finding it difficult to maintain an erection of late, it’s probable your cigarettes are to blame. According to a paper published by the NHS on the link between smoking and erectile dysfunction; smoking leads to the constriction of blood vessels that directly leads to the inability to maintaining an erection (since smoking lowers the amount of blood that flows to the penis). The chemicals present in cigarettes also alter the way the blood vessels around your penis expand and can lead to the formation of blocks in the arteries lowering the amount of blood that rushes to the penis when aroused. Moreover, nicotine is known to affect the blood vessels supplying the penis directly, making it difficult for you to have and maintain an erection.

Reasons # 7: Makes your bones brittle

A large number of studies have found that smoking leads to loss in bone density by increasing the amount of calcium leeched from the bones. This loss in bone density leads to early onset of osteroporosis (especially in women since smoking affects the amount of oestrogen produced), joint pain and even loss of teeth due to excessive loss of bone density in the jaws.  This factor also puts you at risk of suffering from frequent fractures and slower healing of injuries. 

Reason # 8: Stains your teeth

Cigarettes contain tar, a chemical that coats your teeth lending them a yellowish tinge. This tar is difficult to clean with brushing and usually forms permanent stains on a smoker’s teeth. Apart from that the habit also kills the good bacteria in your mouth, increases the amount of saliva secreted and causes a higher amount of tartar formation on your teeth. 

Reason # 9: Causes bad breath

This not only relates to the commonly known ‘smoker’s breath’, but in some cases may lead to severe and persistent bad breath. Apart from killing off the good bacteria in your mouth, smoking is also known to cause problems with digestion, throat infections and build up of chemicals within the oral cavity (an unhealthy throat and stomach are one of the key reasons for bad breath, apart from poor oral hygiene). Not only does smoking cause conditions like oral thrush but also leads to a condition called ‘smoker’s palate’ (where the roof of the mouth is covered with cigarette residue, leading to formation of small red spots on the palate) which is one of the main reasons for bad breath.

Reason # 10: Can make you go blind

Thought smoking only affects your lungs? Well, here is an eye opener for you (pun intended); smoking also affects your vision. According to the CDC smoking increases one’s risk of suffering from cataracts, age related macular degeneration and optic nerve damage and can actually make you go blind.

Reference:

• NHS - http://www.sct.nhs.uk/_documentbank/pd6039_SmokingErectileDysfunction1.pdf
• How stuff works – http://health.howstuffworks.com/skin-care/beauty/skin-and-lifestyle/smoking-affect-skin.htm