There is more to exercise that what you may know

Exercise has more influence in giving you a healthy living lifestyle

Do You Know All the Benefits of Exercise?

healthy living tips

How sad that we’ve learned to associate exercise almost exclusively with weight loss. Sure, we may know in a vague way that it promotes a better quality of life or helps prevent cancer or heart disease. The truth is that exercise can help improve not only whatever ails us, but contribute to longevity as well.

So say the experts in “The new science of exercise” by Mandy Oaklander (Time, 9/12/16, pp 54-60). The good news is that, though the recommendation still stays at “150 minutes of moderate-intensity aerobic exercise weekly and twice-weekly muscle strengthening,” shorter intervals—10 minutes at a time!—seem to be just as beneficial as longer ones. Here are some of the ways that activity keeps us healthy:

  • Got pain? Depressed? “Increased blood flow to the brain creates new blood vessels and triggers the release of chemicals that dull pain and lighten mood.”
  • Wish you had more energy? “Moving quickly makes the heart pump more blood to the body’s tissues, including the muscles…helping them better withstand fatigue.”
  • Want to reduce your chances of getting osteoporosis? “Repeated weight-bearing contractions make muscles grow and put pressure on bones, increasing their density.”
  • Seeking to slow down aging? “Exercise may protect telomeres, the tiny caps on the ends of chromosomes” which “appears to slow the aging of cells.”

Exercise isn’t simply doing a “workout.” Anything that keeps your body moving counts: grocery shopping and pushing around a cart laden with food, raking leaves, mowing the lawn, gardening such as digging or pulling weeds, shoveling snow, housecleaning, and even fidgeting or doing the opposite of what your parents and teachers told you to do, sitting still. Think movement, not necessarily some formal routine. Also consider how to change your beliefs (they’re just thoughts, after all) to make being active something pleasurable in your life (hint: Stop saying, “I hate to exercise.”).

Because humans tend to focus on short-term rather than long-term benefits such as health improvement, you may read the above and not feel much motivation to become more active. Here are two great short-term motivators. First, after you’re done with an activity, notice your energy level and how good your body feels (assuming you didn’t overdo). Second, stop and enjoy feeling proud that you took great care of yourself.

Best,

Karen

Reference for the above article is eatingdisorderblogs

The information on this page may have been altered to fit this site

Exercise can lead to diabetes

Diabetics could be a results of less fat

Burning more fat, less glucose could lead to diabetes, mouse models indicate

Making muscles burn more fat and less glucose can increase exercise endurance, but could simultaneously cause diabetes, says a team of scientists from Baylor College of Medicine and other institutions.

Mouse muscles use glucose (carbohydrate) as fuel when the animals are awake and active and switch to fat (lipid) when they are asleep. The team discovered that disrupting this natural cycle may lead to diabetes but, surprisingly, also can enhance exercise endurance. The switch is controlled by a molecule called histone deacetylase 3, or HDAC3. This finding opens the possibility of selecting the right time to exercise for losing body fat but also raises the concern of using HDAC inhibitors as doping drugs for endurance exercise. The study appears in Nature Medicine.

“How the muscle uses glucose is regulated by its internal circadian clock that anticipates the level of its activity during the day and at night,” said senior author Dr. Zheng Sun, assistant professor of medicine — diabetes, endocrinology and metabolism, and of molecular and cellular biology at Baylor. “The circadian clock works by turning certain genes on and off as the 24-hour cycle progresses. HDAC3 is a key connection between the circadian clock and gene expression. Our previous work showed that HDAC3 helps the liver alternate between producing glucose and producing lipid. In this work, we studied how HDAC3 controls the use of different fuels in skeletal muscle.”

Skeletal muscles, the voluntary muscles, are important in the control of blood glucose in the body. They consume most of the glucose, and if they develop insulin resistance and consequently are not able to use glucose, then diabetes likely will develop. To study the role of HDAC3 in mouse skeletal muscle, Sun and colleagues genetically engineered laboratory mice to deplete HDAC3 only in the skeletal muscles. Then they compared these knocked out mice with normal mice regarding how their muscles burn fuel.

Unexpected results

When normal mice eat, their blood sugar increases and insulin is released, which stimulates muscles to take in and use glucose as fuel. “When the knocked out mice ate, their blood sugar increased and insulin was released just fine, but their muscles refused to take in and use glucose,” said Sun. “Lacking HDAC3 made the mice insulin resistant and more prone to develop diabetes.”

Yet, when the HDAC3-knocked out mice ran on a treadmill, they showed superior endurance, “which was intriguing because diabetes is usually associated with poor muscle performance,” said Sun. “Glucose is the main fuel of muscle, so if a condition limits the use of glucose, the expectation is low performance in endurance exercises. That’s the surprise.”

The researchers then studied what fueled the HDAC3-knocked out mice’s stellar performance using metabolomics approaches and found that their muscles break down more amino acids. This changed the muscles’ preference from glucose to lipids and allowed them to burn lipid very efficiently. This explains the high endurance, because the body carries a much larger energy reservoir in the form of lipid than carbohydrate.

The finding challenges the widely-used carbohydrate-loading (carbo-loading) strategy for improving endurance performance. “Carbo-loading didn’t make evolutionary sense before the invention of agriculture,” said Sun. “Switching muscles from using carbohydrates to lipids could increase exercise endurance, especially for low-intensity exercise.” The study suggests that HDAC inhibitors, a class of small molecule drugs currently being tested for treating several diseases, could potentially be used to manipulate such fuel switch in muscle and therefore raises concern of doping.

Link to the body’s internal clock

The team performed a number of functional genomics studies that established the link between HDAC3 and the circadian clock. “In normal mice, when the mouse is awake, the clock in the muscle anticipates a feeding cycle and uses HDAC3 to turn off many metabolic genes. This leads the muscles to use more carbohydrate,” said Sun. “When the animal is about to go to sleep and anticipates a fasting cycle, the clock removes HDAC3. This leads the muscles to use more lipid.”

Although these studies were done in mice, the researchers speculate that human muscles most likely will follow the same cycle. The study opens the possibility of promoting body fat burning by increasing exercise activity during the periods in which muscles use lipid, which is at night for people. “Losing body fat would be easier by exercising lightly and fasting at night,” said Sun. “It’s not a bad idea to take a walk after dinner.”

The best treat for those Vegans!!!

Vegans can also spoil themselves in a healthy way by tying A Salted Caramel Truffles

It’s Settled: This is the Best Vegan Salted Caramel Truffles Recipe (Only 4 Ingredients!)

healthy living tips

by Karrisa Bowers

These vegan salted caramel truffles are little bites of heaven. A chocolate coating encases a rich and gooey caramel filling. Specks of sea salt add savory notes that provide a delicious juxtaposition to the sweet flavors.

The rich and decadent flavors of these salted caramel truffles are certain to leave you swooning.

While there might be quite a few recipes for vegan salted caramel truffles, this one is truly the best. It only requires four ingredients and four steps so you’ll be enjoying this sweet treat in no time!

 

Made with wholesome dates and rich yet nourishing coconut oil, these truffles taste sinful but won’t give you a sugar rush (or crash.)

Medjool dates are naturally sweet and provide the perfect butterscotch flavor in this salted caramel truffle recipe. The dates aren’t just useful for their sweetness. Medjool dates also are nutrient-rich with their potassium, magnesium, iron, vitamin B6, and calcium content.

While the dates may contain a high amount of (naturally occurring) sugar, it is balanced by the carbohydrates and fiber in dates. The fiber content prevents a spike in blood sugar and keeps levels stable.

Recipe Tips

Make sure your dates are soft enough to pull apart by hand. If they aren’t, they will be too hard for the food processor to turn them into caramel. But you can remedy this by soaking them in water for about an hour.

Don’t forget a sprinkle of fleur de sel or other large crystal  salt. Light grey Celtic sea salt is also an excellent choice due to its health benefits. The crunchy, salty topping adds an elegant, savory touch.

Vegan Salted Caramel Truffles

Ingredients
2 ½ cups pitted Medjool dates
½ teaspoon sea salt, plus extra for garnish
1 cup dark chocolate chips
2 tablespoons coconut oil

Directions
Add pitted dates to a food processor. Process until completely smooth, scraping down the sides as needed. Add the sea salt and process for one more minute.

Transfer date caramel to a large bowl and then place the bowl in the freezer for about 45 minutes. Scoop out the date caramel using a cookie scoop, and roll into balls. Place onto a parchment paper lined baking sheet. Freeze for 30 minutes.

Add chocolate chips and coconut oil to a double boiler. Stir over medium-low heat until completely smooth. Remove from heat.

Remove the date caramel balls from the freezer. Using two spoons, dip each date caramel ball into the melted chocolate. Return to baking sheet and sprinkle with sea salt. Store in the freezer for at least 1 hour, until ready to serve.

My opinion

Vegan diet is said to be the strictest diet that exist since it restricts nearly all the foods we normally eat (like eggs,meat,fish,diary products). Most people would cinge on the idea of adopting it however as the above article indicates the treats in the diet have a good blood sugar regulation mechanism which ultimately saves your health while eating treats.

Note: The above information may have been altered to fit this page

Reference for the above article is organic aurthority

How to make your kids to naturally eat the greens (fruits and veggies)

A healthier way for kids to eat fruits and veggies

Getting kids to eat veggies when there’s no time for family meals

  healthy living tips

By Lisa Rapaport

Eating meals as a family is a proven way to get kids to follow healthier diets, but there are other tricks parents can try when there’s no way to get everyone around the same table, a recent study suggests.

In homes where family meals were rare, children ate more fruits and vegetables when these items were readily available and they routinely saw parents consume them too, the survey of about 2,500 teens in Minnesota found.

“Interestingly, we found that in the absence of regular family meals these other parenting practices had a positive association with teen fruit and vegetable consumption, that their independent effect appeared to be greater than family meals alone, and that the combination of regular family meals and healthful parenting practices had the largest positive associations with teen fruit and vegetable intake,” said lead study author Allison Watts of the University of Minnesota School of Public Health in Minneapolis.

“For parents, this means that the more of these positive things you can do in your home, the greater the benefits,” Watts said by email.

“However, if you aren’t able to have regular family meals, it’s worth focusing on other positive practices like making sure fruits and vegetables are available and easy for your kids to access (cut up, on the counter), encouraging your kids to eat fruits and vegetables, and modeling this desired behavior as well,” she added.

Researchers examined survey data from middle school and high school students in the Minneapolis and St. Paul metropolitan area in 2010.

Overall, teens reported eating 3.7 servings of fruits and vegetables a day, less than the minimum five servings recommended for a healthy diet.

With frequent family meals, teens got 4.2 daily servings of fruits and veggies.

Roughly one-third of teens reported infrequent family meals – meaning two or fewer a week – and they reported eating only 3.3 servings of fruits and vegetables a day.

Adolescents who had few family meals were more likely to be female, in high school, black and from low-income households than those who regularly dined with their parents and siblings.

Independent of family meals and other parenting practices, teens ate about half a serving more of fruits and vegetables a day when these items were cut up and left in easy to reach places on the counter or in the fridge, researchers report in the Journal of Nutrition and Dietetics.

How parents communicated with kids and talked about food was no longer a factor in fruit and vegetable consumption after researchers controlled for the frequency of family meals and other parenting practices.

The study is observational and doesn’t prove that things like family meals or making fruits and vegetables readily available cause healthy eating habits in kids.

Still, the findings highlight an income disparity in how teens eat, noted Sarah Clark, a researcher at the University of Michigan’s C.S. Mott Children’s Hospital who wasn’t involved in the study.

“Low-income families tend to have lower access to grocery stores with a broad selection of fresh fruits and vegetables, measured both in distance and in convenience of transportation, and the cost of fresh is higher than frozen or canned, which comes into play in terms of purchasing dollars and also related to waste if fresh fruits or vegetables go bad,” Clark said by email.

Buying fresh produce when it’s in season or on sale, and considering canned fruits and vegetables, can help with this, Melissa Horning, a researcher at the University of Minnesota School of Nursing who wasn’t involved in the study, said by email.

“I think this study offers some hope that there may be some more subtle things that parents can do that matter – such as delegating one of your children to cut up fruits and vegetables so they are easily accessible in the fridge or making packaged fruits and vegetables available on the counter,” said Nancy Zucker, director of the center for eating disorders at Duke University in Durham, North Carolina.

“Finding simple ways for families to eat healthier without adding to their stress, particularly in families already low on resources, is critical,” Zucker, who wasn’t involved in the study, added by email.

Note:The above article may have been altered so as to fit this page.

The reference for the above article is reuters

The world is starting to look at plant based diet as the future

Plant based food is the future

Healthy living tips

5 Nutrition Trends You Should Follow in 2017

Jumping on board the plant-based bandwagon has never been tastier.

Tons of trendy new foods are hitting store shelves this year – from seaweed snacks to animal-free “meat” and “dairy” products to fungi edibles. Most of these buzzy bites are focused on one central theme: plant-based everything. That’s because more and more people are seeking out foods that are kinder, greener and healthier. Good for them! Ready to jump on the bandwagon? Here are five healthy eating trends to sink your teeth into in the new year:

1. Seaweed

Meet the new super veggie that’s making kale green with envy: seaweed. Seaweed has been a staple in Asian cuisines for thousands of years, but you’ll see more nutrient-rich and “sea”-stainable wakame and kelp salads on restaurant menus – and not just in sushi bars. You’ll also see more delicate and crispy seaweed snacks at supermarkets, where sales of such products are soaring and poised to exceed sales of kale-based snacks, according to data from Mintel.

That’s a good thing: Like veggies, seaweed is low in calories and fat, and provides several essential nutrients, including vitamins A and C, B vitamins, fiber, iron, iodine, zinc and magnesium. Some roasted seaweed snacks, like Annie Chun’s, have just 25 to 30 calories per serving, while most fried chips pack in 150 to 160 calories per serving. What’s more, preliminary research suggests compounds in seaweed may even help tamp down hunger.

2. Ancient Grains

Quinoa has some competition! Chefs are experimenting with other ancient grains like amaranth, millet, kamut, sorghum and spelt, says Sanna Delmonico, a registered dietitian and instructor at the Culinary Institute of America. “Whole-grain flour made from ancient grains is being used in baking to make breads to desserts,” she says. They’re also being used as bases for savory meals. Los Angeles chef Christine Moore, for instance, makes a hearty farro bowl with kale, roasted fennel, onion and almonds topped with a smoky romesco sauce at her restaurant, Lincoln.

Ancient grains vary in their nutritional value, but all are minimally-processed whole grains. They are all generally good sources of protein, fiber, B-vitamins and iron. Most are gluten-free, but spelt and kamut are varieties of gluten-containing wheat. Reams of research show that plant-rich diets with plenty of whole grains reduce the risk for heart disease, Type 2 diabetes and certain types of cancer, while making it easier to maintain a healthy weight.

3. Earth-Friendly Burgers

Who doesn’t love a good burger? Clearly, most Americans do because they eat an estimated 50 billion a year. That’s a lot of beef, which just happens to have one of the largest environmental footprints of all animal-based foods people eat. To help, chefs are reinventing burgers to be healthier and more sustainable – without compromising taste.

The James Beard Foundation’s Blended Burger Project, for example, calls for chefs across the country to create burgers that are at least 25 percent fresh chopped mushrooms. One result can be found at Cedars Cafe in Melbourne, Florida, where the menu features a beef burger blended with portobello, shiitake and cremini mushrooms. “In the past few years, the blended burger has been adopted by some of the nation’s most creative and adventurous chefs and the food service industry,” says Kristopher Moon, vice president of the James Beard Foundation. “We are delighted to see the widespread enthusiasm and acceptance for this plant-forward take on the burger.”

4. Rigatoni (and More)

There’s nothing new about pasta, but after sliding sales during the height of the low-carb craze, pasta is making a comeback. Data from Google trends show that, based on search results, consumers are buying, preparing or ordering more rigatoni, tortellini, penne, fusilli and linguine. Top chefs are also featuring lighter pasta dishes on the menu. At the trendy and plant-forward ABC Kitchen in Manhattan, for one, chef-owner Jean-Georges Vongerichten serves his fettuccine with a mushroom Bolognese.

Pasta is perfect for health-conscious consumers, and it also has a light environmental footprint. The wheat-and-water staple is a cornerstone of the Mediterranean diet, which is considered the gold standard for healthy and sustainable eating. And it’s made from semolina, a protein-packed wheat variety; a 200-calorie cup of cooked pasta has 6 grams of protein and a low glycemic index to help keep you fuller longer.

5. Algae

Silicon Valley-type technology is being used to create plant-based protein and fats to replace traditional meat and dairy ingredients. The results are ingredients that are nutritionally superior and more sustainable than animal-based products. Nutrient-rich algae made via a resource-efficient fermentation process, for example, is the hot new plant-based ingredient. TerraVia’s lipid-rich whole algae, which is high in beneficial monounsaturated fat and low in saturated fat, for one, can replace eggs, cream and butter in baked goods, sauces, dressings and ice cream – without affecting the taste or texture. Foods with algae are now in every aisle of the supermarket. What’s more, algae naturally provide essential nutrients, carbohydrates, protein, healthy fats and fiber.

My opinion

This article points out the way at which the food nutrition is going. People will look more into healthy food as we look at the future. This will mean the health of the huge population will be improved  as far as the introduction of these green foods.

The above information may have been altered so as to fit this page

The refrence for the above article is USNEWS

Old wheat could preserve lives

Healthy old wheat may have benefits

Farro: An Ancient Wheat for Modern Meals

healthy living tips

The word “farro” refers to three types of ancient wheat: einkorn (farro piccolo), emmer (farro medio) and spelt (farro grande). Technically speaking, emmer is the true farro. Enjoyed by Italians for centuries — it provided sustenance for the Roman legions around the turn of the first millennium — wild emmer dates back about 20,000 years and was first domesticated in the Fertile Crescent. Emmer and other forms of ancient wheat began to fall out of favor in the 1960s as modern bread wheat became predominant, but the 1990s heralded a resurgence of ancient grains in Europe and the United States.

In the Kitchen

Hearty and robust with a natural sweetness and pleasant al dente chewiness, farro lends itself well to dishes such as pilafs, soups, salads and desserts. Farro soup with beans, chickpeas, greens and sometimes seafood is a well-known Tuscan dish. The risotto-like dish farrotto benefits from a starch found in emmer farro that is similar to the starch in Arborio rice. When ground into flour, whole farro makes a dense, flavorful bread, and semolina flour made from emmer is prized for pasta.

Although most farro sold in the U.S. is emmer, sometimes spelt and einkorn are labeled as farro, which can make estimating cooking time a challenge. Emmer farro may be sold whole, semipearled (some bran has been removed) or pearled (all bran has been removed). Pearled and semi-pearled farro cooks in about 20 to 30 minutes, while whole farro can take 45 to 60 minutes. Presoaking whole farro shortens cooking time and produces a slightly softer, less toothsome texture. For each cup of farro, add 2 cups of water. Whole farro also can be cooked using the pasta method, using at least 4 cups of water per cup of farro.

In the Clinic

One serving (¼ cup dry) of emmer farro has 170 calories, 6 grams of protein, 34 grams of carbohydrate and 5 grams of dietary fiber. Farro and other types of ancient wheat are higher in soluble fiber and protein than standard wheat. Compared with modern wheat, farro often has higher levels of certain antioxidants, specifically phenolics and flavonoids. Farro also has more of some trace minerals, including magnesium, selenium and zinc.

Due to its chromosomal structure, farro tends to contain less gluten than common bread wheat, so it may be more tolerated by people with gluten sensitivity, although individuals with celiac disease will need to avoid it.

In Quantity

Ancient wheats have attracted interest from a broad U.S. demographic, especially millennials. While grain bowls are trendy in more upscale eateries, farro also is starting to appear on mainstream fast-food menus — and trend data predict farro’s market penetration in foodservice, particularly in fine dining, is expected to increase significantly in the next four years. Pearled farro is readily available in up to three-pound bags or may be ordered as a pre-cooked grain in two-pound bags.

In addition, a U.S. Department of Agriculture research project is exploring the milling, baking and sensory qualities of ancient wheats, as well as how to make their organic production economically viable.
Carrie Dennett, MPH, RDN, CD, is a Seattle-based dietitian and health writer. She is the nutrition columnist for The Seattle Times and blogs at nutritionbycarrie.com.

The above article may have been altered to fit this site

For reference for the above article is FoodandNutrition

Carbs are the culprit for a healthier you, not fats

Healthy eating involves a decrease in carbs

Low-carb diets may be more effective than low-fat diets

Research analysis shows low-carb diets may be more effective in the short term for weight loss than low-fat diets

 

 healthy living tips
CHICAGO, Dec. 13 (UPI) — Low-carb diets such as the Atkins, South Beach and Paleo diets may be more effective for weight loss than low-fat diets, according a recent report.
An article published in The Journal of the American Osteopathic Association reported a slight advantage of low-carb diets at reducing weight over low-fat diets and
that low-carb diets are relatively safe in the short term. Doctors from the Mayo Clinic in Arizona analyzed research from January 2005 to April 2016 looking for
possible adverse effects and overall safety, finding that people on low-carb diets lost between 2.5 and almost 9 pounds more than those on a low-fat diet during the
same six-month time periods. “The best conclusion to draw is that adhering to a short-term low carb diet appears to be safe and may be associated with weight reduction,” said Dr. Heather Fields, lead researcher on the study and an internal medicine physician at the Mayo Clinic, in a press release. The studies did not consistently cite the source or quality of the proteins and fats consumed on the low-carb diets, though researchers found no negative side effects on blood pressure, glucose and cholesterol in the short term compared to other diets. “However, that weight loss is small and of questionable clinical significance in comparison to low fat diets,” Fields said in a press release. “We encourage patients to eat real food and avoid highly-processed foods, especially processed meats, such as bacon, sausage, deli meats, hot dogs and ham when following any particular diet.” Fields stated that limitations in previous research made it difficult to draw broad conclusions such as the type of weight loss — muscle, fat or water weight. “Physicians must keep in mind that the literature is surprisingly limited, considering the popularity of these diets and the claims of health benefits in the public press,” Fields said in the press release. “Our review found no safety issues identified in the current literature, but patients considering LCDs should be advised there is very little data on long-term safety and efficacy.” Researchers acknowledged there are many variables when it comes to the amounts of carbohydrates in various low-carb diet plans. “As an osteopathic physician, I tell patients there is no one size fits all approach for health,” Dr. Tiffany Lowe-Payne, DO, an osteopathic family physician, said in a press release. “Factors like the patient’s genetics and personal history should be considered, along with the diet programs they’ve tried before and, most importantly, their ability to stick to them.”
My opinion
This research is quite accurate in describing what is killing people’s bodies (Carbs). There is a diet that I have a review of on my review page  which incorporates exactly what the article is describing above. It is a diet I use and most fitness gurus use to ensure their bodies stay super healthy and fit. Had over to my review page to check out how this diet is improving many people’s lives all over the world.
Reference for the above article is UPI
 The above article may have been altered to fit this page

Why exercise is important during holidays

Healthy living is important during holidays

Another reason to exercise every day during the holidays

   holiday exercise,healthy living

Yes, of course we all know we should exercise every day during the holiday season to help counter the onslaught of excess calories that started on Thanksgiving and will mercifully end with a New Year’s toast.

We may even tire of hearing about exercise and weight from family, friends and the media. But an equally important reason to exercise every day is related to blood pressure, not waistline.

As a physiologist who has studied exercise and health for over 20 years, I can tell you that exercise lowers blood pressure – and does so right away. Whether you go for a daily run or brisk walk, every time you finish exercising your blood pressure goes down, and stays down for many hours, which is good for your overall health. Here’s why.

Immediate drop in blood pressure occurs

The immediate blood pressure lowering effect of exercise is referred to as “post-exercise hypotension,” and many studies have shown that blood pressure declines 5 to 7 mmHg after every exercise session. The mechanisms responsible for lowering blood pressure immediately after exercise are not fully understood, but involve dilation of the blood vessels. Whatever the precise cause, this phenomenon is clearly beneficial.

During exercise the opposite occurs, blood pressure actually increases dramatically. Why? We are hardwired to exercise. When we exercise, our working muscles need oxygen-rich blood. Our brain signals the heart to increase blood flow and blood pressure rises. Systolic blood pressure (top number) can exceed 180 mmHg during hard exercise.

This sounds like a crazy-high number, and it would be if a reading like this were taken while seated, but it is not unusual during strenuous exercise. High blood pressure values during exercise are offset by the many low values recorded after exercise, to the benefit of the body.

Why worry about blood pressure? Simply put, high blood pressure (i.e., hypertension) kills. It is estimated that hypertension is a primary or contributing cause of death of more than 400,000 Americans annually. Estimates suggest that one billion people worldwide have hypertension. Here in the U.S., one-third of the population is hypertensive, and these numbers are projected to rise 7 percent by 2030. This is not just a concern for older adults – one estimate suggests that 19 percent of young adults have hypertension.

Hypertension increases the risk of heart disease, stroke and kidney disease. The societal costs of hypertension are astronomical. When you consider the cost of health care services, medications and missed days of work, estimates suggest that hypertension costs the U.S. US$46 billion per year. Often, there are no signs or symptoms of hypertension, which is why it is referred to as the “silent killer.” Even among adults who have been diagnosed with hypertension, nearly half do not have it under control despite taking medications. Needless to say, anything you can do to lower your blood pressure will lower your risk of disease.

Great news: You don’t have to spend hours on this

As my colleagues and I point out in the Mayo Clinic Proceedings, exercise guidelines for those with hypertension emphasize the importance of daily or near-daily exercise to lower blood pressure. While the guidelines focus on those diagnosed with hypertension, daily exercise can benefit everyone.

To some, daily exercise may seem onerous, but the good news is that the exercise need not be intense or lengthy – moderate intensity exercise such as brisk walking for 30 minutes will lead to reductions in blood pressure. There is even evidence that short exercise bouts throughout the day (e.g., 10 minutes, three times per day) can lower blood pressure.

The bottom line is that exercising every day (and obviously eating less) will help prevent holiday weight gain, but an equally important benefit of daily exercise is lower blood pressure.

My opinion

Holidays have a habit causing people to indulge on a lot of bad foods which could cause a lot of damage on their bodies. The key is to eat your treats moderately. This could also apply to your exercise. Instead of looking to go into rigorous exercise rather keep doing beach walks  while eating an ice cream instead of just eating an ice cream and sweets sitting on your coach. This could help you in making you healthy while enjoying your holidays,

Refrence for the above article is at The Conversation

 

The way to a happy life is true relationships

Healthy living is not measured to how much wealth you have but rather how much well being you have

Mental health and relationships ‘key to happiness’

Healthy living tips

Good mental health and having a partner makes people happier than doubling their income, a new study has found.

The research by the London School of Economics looked at responses from 200,000 people on how different factors impacted their wellbeing.

Suffering from depression or anxiety hit individuals hardest, whilst being in a relationship saw the biggest increase in their happiness.

The study’s co-author said the findings demanded “a new role from the state”.

The study was based on several international surveys from around the world.

On a scale of one to 10, the doubling of someone’s pay saw their happiness rise by less than 0.2. The researchers said this was down to people caring more about how their incomes compared to other people’s than how it affected them.

However, having a partner saw happiness rise by 0.6 – losing a partner by separation or death saw the same impact downwards.

‘Wellbeing creation’

The biggest effect was caused by depression and anxiety, which saw happiness levels dip by 0.7 on the scale. Unemployment also saw the same reduction in points.

Report co-author Prof Richard Layard said the findings meant that the state needed to play a new role in its citizens’ happiness – focusing on “wellbeing creation” rather than “wealth creation”.

He added: “The evidence shows that the things that matter most for our happiness and for our misery are our social relationships and our mental and physical health.

“In the past, the state has successively taken on poverty, unemployment, education and physical health. But equally important now are domestic violence, alcoholism, depression and anxiety conditions, alienated youth, exam-mania and much else. These should become centre stage.”

 

My opinion

It is true that happiness can only be created by you has a person not by wealth. The main factors that are mentioned clearly point out only the non-materialistic factors for inducing a happy life. That is why It is important to constantly cultivate your relationships with your loved ones and also to keep your mental state at a positive high.

For reference of the above article is BBC News

Height thought to affect your risk of diabetes

Healthy living can be affected by your height

Short stature predicts beta-cell function, type 2 diabetes, CVD risk in men

In Finnish men, greater adult height was associated with decreased 2-hour glucose levels and decreased risks for type 2 diabetes and cardiovascular disease, according to findings from a population-based study.

“Beta-cell dysfunction in shorter subjects could possibly result in higher glucose levels followed by several downstream pathologic effects leading to a greater risk of type 2 diabetes and [CVD],” Jagadish Vangipurapu, PhD, of the Institute of Clinical Medicine at the University of Eastern Finland, and colleagues wrote. “Future mechanistic studies investigating the pancreatic beta-cell function with respect to height might provide further insight into our understanding of complex diseases.”

In a prospective study, Vangipurapu and colleagues analyzed data from 8,746 Finnish men without diabetes at recruitment from the Metabolic Syndrome In Men (METSIM) study (mean age, 57.2 years; mean BMI, 26.8 kg/m²). Within the cohort, 6,298 men participated in the follow-up study (mean follow-up time, 4.6 years); 693 developed type 2 diabetes and 351 were diagnosed with a new CVD event.

Researchers found that baseline height measurement was inversely associated with 2-hour glucose levels measured via oral glucose tolerance test and risk for developing type 2 diabetes (HR = 0.83; 95% CI, 0.77-0.9) and CVD (HR = 0.74; 95% CI, 0.67-0.82) during follow-up. Results persisted after adjustment for other risk factors for type 2 diabetes and CVD. Researchers found no association between height and fasting glucose.

“Levels of 2-hour glucose across the quintiles of height decreased and were lower by 8.5% for the highest quintile compared to that for the lowest quintile,” the researchers wrote. “Insulin secretion index and disposition index increased significantly with increasing height.” – by Regina Schaffer

References for the above article is Healio