10 Surprising Benefits for Water You Need To Know
Your body is comprised of 70% water, and every system in the body depends on water. Not only is drinking water essential to your health in so many ways, but it is probably one of the easiest things you can do for yourself. By choosing filtered water, you're doing something even better for your health. You're protecting yourself from contaminants, such as lead and mercury. So grab a glass and enjoy these benefits of drinking filtered water.
Helps Protect Your Family from Lead
By filtering your water, you can help protect your family from lead and other contaminants. Not only will your water taste better, but it will be better for the health of your family, too.
Keeps You Hydrated
You lose about 2.5 liters of water a day, so be sure to replenish constantly. For proper water nutrition, most adults should drink eight 8-ounce glasses a day. But your intake needs depend on your individual physiology, age, gender and level of physical activity.
Fuels Your Routine
Drinking water can help keep you energized. Mild to moderate exercise can deplete a surprising amount of your body's fluid reserves, making you feel fatigued. Power through your routine with adequate water intake, replacing depleted fluids with clean, filtered water.
Clears Your Head
The reason your head is pounding could be dehydration. Drink water to help ward off headaches. Plus, it can help you think more clearly. Research has shown that mild dehydration can lead to significant impairment and affect cognitive function. Even in children, if they're not properly hydrated, dehydration can affect how well they perform on a school test.
Transports Vitamins and Nutrients
Water is essential to your health. It helps deliver vitamins and nutrients to different parts of your body. It also helps the body flush out harmful toxins.
Aids Digestion
It is essential to eat enough fiber for digestive health and to prevent constipation, but fiber cannot do its job without adequate intake of clean water. There are digestive benefits of drinking filtered water. It's essential for digestive health because it helps prevent constipation.
Lubes Joints and Muscles
Water makes up a large part of the fluid that lubricates and cushions your joints and muscles. Proper water intake before, during and after exercise can help reduce muscle cramping and premature fatigue.
Cuts Caloric Intake
There are weight-loss benefits to drinking water. Water is the original zero-calorie beverage. Replace at least one soda or fruit beverage with filtered water each day and you can cut up to 200 calories from your daily diet. You'll cut sugar from your diet, too. Drink filtered water instead of a typical 12-ounce soda and you cut out the equivalent of 10 teaspoons of sugar.
Reduces Risk of Infection
Water can help prevent kidney stones and reduce your chances of getting bladder, kidney and urinary tract infections. Drinking water cleanses these organs and keeps them functioning properly. Make sure your body doesn't take in contaminants by drinking only filtered water.
May Reduce Risk of Heart Attack
Your heart may benefit from drinking water. Researchers at Loma Linda University in California studied more than 20,000 healthy men and women and found that people who drink more than five glasses of water a day were less likely to die from a heart attack or heart disease than those who drank fewer than two glasses a day.
Helps Protect Your Family from Lead
By filtering your water, you can help protect your family from lead and other contaminants. Not only will your water taste better, but it will be better for the health of your family, too.
Keeps You Hydrated
You lose about 2.5 liters of water a day, so be sure to replenish constantly. For proper water nutrition, most adults should drink eight 8-ounce glasses a day. But your intake needs depend on your individual physiology, age, gender and level of physical activity.
Fuels Your Routine
Drinking water can help keep you energized. Mild to moderate exercise can deplete a surprising amount of your body's fluid reserves, making you feel fatigued. Power through your routine with adequate water intake, replacing depleted fluids with clean, filtered water.
Clears Your Head
The reason your head is pounding could be dehydration. Drink water to help ward off headaches. Plus, it can help you think more clearly. Research has shown that mild dehydration can lead to significant impairment and affect cognitive function. Even in children, if they're not properly hydrated, dehydration can affect how well they perform on a school test.
Transports Vitamins and Nutrients
Water is essential to your health. It helps deliver vitamins and nutrients to different parts of your body. It also helps the body flush out harmful toxins.
Aids Digestion
It is essential to eat enough fiber for digestive health and to prevent constipation, but fiber cannot do its job without adequate intake of clean water. There are digestive benefits of drinking filtered water. It's essential for digestive health because it helps prevent constipation.
Lubes Joints and Muscles
Water makes up a large part of the fluid that lubricates and cushions your joints and muscles. Proper water intake before, during and after exercise can help reduce muscle cramping and premature fatigue.
Cuts Caloric Intake
There are weight-loss benefits to drinking water. Water is the original zero-calorie beverage. Replace at least one soda or fruit beverage with filtered water each day and you can cut up to 200 calories from your daily diet. You'll cut sugar from your diet, too. Drink filtered water instead of a typical 12-ounce soda and you cut out the equivalent of 10 teaspoons of sugar.
Reduces Risk of Infection
Water can help prevent kidney stones and reduce your chances of getting bladder, kidney and urinary tract infections. Drinking water cleanses these organs and keeps them functioning properly. Make sure your body doesn't take in contaminants by drinking only filtered water.
May Reduce Risk of Heart Attack
Your heart may benefit from drinking water. Researchers at Loma Linda University in California studied more than 20,000 healthy men and women and found that people who drink more than five glasses of water a day were less likely to die from a heart attack or heart disease than those who drank fewer than two glasses a day.
Reference Source: www.webmd.com
Saturday, September 05, 2024 | 0 Comments
4 Ways - 10 Minutes Sunset Yoga for All-day Energy(cont)
WAY 3: Supported Bridge Pose
Fold two or three blankets so they're 2 feet long, 6 to 8 inches wide, and 3 to 6 inches thick when stacked. Lie back so the blankets run the length of your spine, with your head and shoulders on the floor. Place your feet flat on the floor, hip-width apart. Hold the pose for 2 to 5 minutes, inhaling and exhaling slowly and deeply.
WAY 4: Legs up the Wall
Fold two or three blankets so they're 2 feet long, 6 to 8 inches wide, and 6 inches thick when stacked. Place them about 3 inches from a wall and parallel to it. Sit in the middle of the stack with your left side facing the wall, knees bent, and feet flat on the floor. Simultaneously lower your right shoulder, straighten your legs, and rotate your hips so that the backs of your legs sweep up the wall. Scoot your butt in as close as possible. Your torso should now be perpendicular to the wall, with the blankets under you. Keep your eyes closed while slowly inhaling and exhaling for 2 to 3 minutes.
Fold two or three blankets so they're 2 feet long, 6 to 8 inches wide, and 3 to 6 inches thick when stacked. Lie back so the blankets run the length of your spine, with your head and shoulders on the floor. Place your feet flat on the floor, hip-width apart. Hold the pose for 2 to 5 minutes, inhaling and exhaling slowly and deeply.
WAY 4: Legs up the Wall
Fold two or three blankets so they're 2 feet long, 6 to 8 inches wide, and 6 inches thick when stacked. Place them about 3 inches from a wall and parallel to it. Sit in the middle of the stack with your left side facing the wall, knees bent, and feet flat on the floor. Simultaneously lower your right shoulder, straighten your legs, and rotate your hips so that the backs of your legs sweep up the wall. Scoot your butt in as close as possible. Your torso should now be perpendicular to the wall, with the blankets under you. Keep your eyes closed while slowly inhaling and exhaling for 2 to 3 minutes.
Reference from www.womenshealthmag.com
Saturday, September 05, 2024 | 0 Comments
4 Ways - 10 Minutes Sunset Yoga for All-day Energy
WAY 1: Cross-Legged Pose
Sit cross-legged facing a chair, about 1 foot from the seat, feet directly under your knees. Place your hands on the floor behind your hips, fingers pointing away from your body. Reach your arms to the side and up, then down toward the chair. Place them on the seat while resting your forehead on the edge. Slowly inhale and exhale, extending your spine, for 2 to 3 minutes. Repeat with your legs crossed the opposite way.
WAY 2: Head-To-Knee Pose
Fold two blankets so they're about 2 feet wide, 1 foot long, and 1 foot thick when stacked (adjust according to your flexibility). Sit on the floor with your legs straight out in front of you, feet flexed. Bend your left knee, place the outside of your left thigh on the floor, and draw your left foot in toward your groin so the sole is against the inside of your right thigh. Lay the stack of blankets over your right leg at your knee or ankle (depending on how limber you are). Inhale and place your hands on either side of your right knee. Exhale and lift your chest, then fold forward over your right leg. Repeat this breath and stretch until you've reached as far as you can go while keeping your chest open. Rest your forehead on the blankets and extend your arms. After 2 to 3 minutes, come up slowly and repeat on the opposite side.
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Saturday, September 05, 2024 | 0 Comments
Things You Need to Know about Fat and Diabetes
No doubt about it, carbohydrate gets all of the attention in diabetes management. How much total fat you eat depends on many factors but more important than total fat is the type of fat you eat. There are “healthy fats” and “unhealthy fats.”
To lower you risk of heart disease, try to eat less of the unhealthy fats - saturated and trans fat. At the same time, you can protect your heart by eating the healthy fats - monounsaturated, polyunsaturated and omega-3 fats.
It is true that all fat is high in calories so it is important to watch portion sizes as well. As you are cutting back on the sources of saturated and trans fats, you’ll want to substitute the healthy fats in their place. Instead of 1 cheese stick for an afternoon snack, have 12 almonds. The calories are about the same, but you will have improved your heart health with that single change!
Saturated Fat
Why should you eat less saturated fat? Because saturated fat raises blood cholesterol levels. High blood cholesterol is a risk factor for heart disease. People with diabetes are at high risk for heart disease and limiting your saturated fat can help lower your risk of having a heart attack or stroke.
Foods containing saturated fat include:
To lower you risk of heart disease, try to eat less of the unhealthy fats - saturated and trans fat. At the same time, you can protect your heart by eating the healthy fats - monounsaturated, polyunsaturated and omega-3 fats.
It is true that all fat is high in calories so it is important to watch portion sizes as well. As you are cutting back on the sources of saturated and trans fats, you’ll want to substitute the healthy fats in their place. Instead of 1 cheese stick for an afternoon snack, have 12 almonds. The calories are about the same, but you will have improved your heart health with that single change!
Saturated Fat
Why should you eat less saturated fat? Because saturated fat raises blood cholesterol levels. High blood cholesterol is a risk factor for heart disease. People with diabetes are at high risk for heart disease and limiting your saturated fat can help lower your risk of having a heart attack or stroke.
Foods containing saturated fat include:
- High-fat dairy products such as full-fat cheese, cream, ice cream, whole milk, 2% milk and sour cream.
- High-fat meats like regular ground beef, bologna, hot dogs, sausage, bacon and spareribs
- Lard
- Butter
- Fatback and salt pork
- Cream sauces
- Gravy made with meat drippings
- Chocolate
- Palm oil and palm kernel oil
- Coconut and coconut oil
- Poultry (chicken and turkey) skin
One of the important diabetes nutrition guidelines is to eat less than 7% of calories from saturated fat. For most people eating, this is about 15 grams of saturated fat per day. That is not much when you consider just one ounce of cheese can have 8 grams of saturated fat. Many adults, especially women or sedentary men, may need less. To find out a specific goal for you, talk with your dietitian or health care provider.
Saturated fat grams are listed on the label under total fat. As a general rule, compare foods with less saturated fat. Foods with 1 gram or less saturated fat per serving are considered low in saturated fat.
Trans Fat
Like Saturated fat, trans fat tends to increase blood cholesterol levels. It is actually worse for you than saturated fat and for a heart-healthy diet, you want to eat as little trans fat as possible by avoiding all foods that contain it.
Trans fats are produced when liquid oil is made into a solid fat. This process is called hydrogenation. Trans fats act like saturated fats and can raise your cholesterol level. Trans fats are listed on the label, making it easier to identify these foods. Unless there is at least 0.5 grams or more of trans fat in a food, the label can claim 0 grams. If you want to avoid as much trans fat as possible, you must read the ingredient list on food labels. Look for words like hydrogenated oil or partially hydrogenated oil. Select foods that either do not contain hydrogenated oil or where a liquid oil is listed first in the ingredient list. Sources of trans fat include:
Saturated fat grams are listed on the label under total fat. As a general rule, compare foods with less saturated fat. Foods with 1 gram or less saturated fat per serving are considered low in saturated fat.
Trans Fat
Like Saturated fat, trans fat tends to increase blood cholesterol levels. It is actually worse for you than saturated fat and for a heart-healthy diet, you want to eat as little trans fat as possible by avoiding all foods that contain it.
Trans fats are produced when liquid oil is made into a solid fat. This process is called hydrogenation. Trans fats act like saturated fats and can raise your cholesterol level. Trans fats are listed on the label, making it easier to identify these foods. Unless there is at least 0.5 grams or more of trans fat in a food, the label can claim 0 grams. If you want to avoid as much trans fat as possible, you must read the ingredient list on food labels. Look for words like hydrogenated oil or partially hydrogenated oil. Select foods that either do not contain hydrogenated oil or where a liquid oil is listed first in the ingredient list. Sources of trans fat include:
- Processed foods like snacks (crackers and chips) and baked goods (muffins, cookies and cakes) with hydrogenated oil or partially hydrogenated oil
- Stick margarines
- Shortening
- Some fast food items such as french fries
Cholesterol
Your body makes some of the cholesterol in your blood. The rest comes from foods you eat. Foods from animals are sources of dietary cholesterol. Cholesterol from the food you eat may increase your blood cholesterol, so it's a good idea to eat less than 200 mg per day. Cholesterol is required on the label if the food contains it. Sources of cholesterol include:
Your body makes some of the cholesterol in your blood. The rest comes from foods you eat. Foods from animals are sources of dietary cholesterol. Cholesterol from the food you eat may increase your blood cholesterol, so it's a good idea to eat less than 200 mg per day. Cholesterol is required on the label if the food contains it. Sources of cholesterol include:
- High-fat dairy products (whole or 2% milk, cream, ice cream, full-fat cheese)
- Egg yolks
- Liver and other organ meats
- High-fat meat and poultry skin
Monounsaturated Fat
Monounsaturated fats are called “good or healthy” fats because they can lower your bad (LDL) cholesterol. Sources of monounsaturated fat include:
Monounsaturated fats are called “good or healthy” fats because they can lower your bad (LDL) cholesterol. Sources of monounsaturated fat include:
- Avocado
- Canola oil
- Nuts like almonds, cashews, pecans, and peanuts
- Olive oil and olives
- Peanut butter and peanut oil
- Sesame seeds
ADA recommends eating more monounsaturated fats than saturated or trans fats in your diet. To include more monounsaturated fats, try to substitute olive or canola oil instead of butter, margarine or shortening when cooking. Sprinkling a few nuts or sesame seeds on a salad is an easy way to eat more monounsaturated fats. But be careful! Nuts and oils are high in calories, like all fats. If you are trying to lose or maintain your weight, you want to eat small portions of these foods. For example, 6 almonds or 4 pecan halves have the same number of calories as 1 teaspoon of oil or butter. Work with your dietitian to include healthy fats into your meal plan without increasing your total calories.
Monounsaturated fats are not required on the label. Some foods do list them - particularly if they are a good source.
Polyunsaturated Fat
Polyunsaturated fats are also “healthy” fats. ADA recommends that you include these in your diet as well as monounsaturated fats. Sources of polyunsaturated fats are:
Monounsaturated fats are not required on the label. Some foods do list them - particularly if they are a good source.
Polyunsaturated Fat
Polyunsaturated fats are also “healthy” fats. ADA recommends that you include these in your diet as well as monounsaturated fats. Sources of polyunsaturated fats are:
- Corn oil
- Cottonseed oil
- Safflower oil
- Soybean oil
- Sunflower oil
- Walnuts
- Pumpkin or sunflower seeds
- Soft (tub) margarine
- Mayonnaise
- Salad dressings
Omega-3 Fatty Acids
Omega-3 fatty acids help prevent clogging of the arteries. Some types of fish are high in omega-3 fatty acids. ADA recommends eating non-fried fish 2 or 3 times a week. Sources include:
Omega-3 fatty acids help prevent clogging of the arteries. Some types of fish are high in omega-3 fatty acids. ADA recommends eating non-fried fish 2 or 3 times a week. Sources include:
- Albacore tuna
- Herring
- Mackerel
- Rainbow trout
- Sardines
- Salmon
Some plant foods are also sources of omega-3 fatty acids. Sources include:
- Tofu and other soybean products
- Walnuts
- Flaxseed and flaxseed oil
- Canola oil
Thursday, September 03, 2024 | 0 Comments
How Exercise Lowers Blood Sugar in Type 2 Diabetes
You may consider exercise a nuisance, a chore, or simply a bore. But if you've been diagnosed with type 2 diabetes, you need to look at physical activity in a whole new light. Now it's a tool. Just like taking a drug or altering your diet, exercise can lower blood sugar on its own, even if you don't lose weight.
"Exercising is the most underused treatment and it's so, so powerful," said Sharon Movsas, RD, a diabetes nutrition specialist at the Clinical Diabetes Center at Montefiore Medical Center in New York City.
For most people with diabetes, exercise is a safe and highly recommended way to reduce the risk of complications. However, check with your doctor to make sure you don't have heart problems, nerve damage, or other issues that need special consideration when you are working out.
How exercise affects blood sugar
"Exercising is the most underused treatment and it's so, so powerful," said Sharon Movsas, RD, a diabetes nutrition specialist at the Clinical Diabetes Center at Montefiore Medical Center in New York City.
For most people with diabetes, exercise is a safe and highly recommended way to reduce the risk of complications. However, check with your doctor to make sure you don't have heart problems, nerve damage, or other issues that need special consideration when you are working out.
How exercise affects blood sugar
In general, blood sugar drops after exercise and is lower for the next 24 to 48 hours, says Movsas. "If I take a blood sugar reading after aqua-aerobics, I usually notice it's down," says David Mair, 79, of Marquette, Mich.
When you exercise, your muscles become more sensitive to insulin and absorb more glucose from the blood. However, like many aspects of type 2 diabetes, the response can be highly personal. Exercise can sometimes boost blood sugar. At first, you'll need to test your blood sugar before, after, and sometimes during exercise, to see how your body responds).
Exercise also helps lower blood pressure—an important benefit since high blood pressure can contribute to heart attacks, strokes, eye problems, kidney failure, and other type 2 diabetes complications.
Start slow and work up
Even if you know exercise is good for you, it doesn't make it easy. Luckily, studies have shed light on the most successful exercise strategies for type 2 diabetes. Using a pedometer and aiming for 10,000 steps per day is one tried-and-true approach, although you need to determine what works best for you.
Overall, the goal is 30 minutes of aerobic activity at least five days a week. But it may take some time to get there, particularly if you've never been a big fan of exercise. In those cases, medication and diet are the preferred first step to get blood sugar down. Then you can start out with short (five-to 10-minute) walks before increasing your physical activity.
At first, physical activity may not feel good, particularly if you are obese, says Virginia Valentine, a certified diabetes educator who also has type 2 diabetes. If you are obese or have another condition that impairs your mobility (such as arthritis), you may even need a specialized exercise program.
Check with local hospitals to see if they have programs for the mobility-impaired, which may include chair exercises, yoga for seniors, Aquacise, or the use of recumbent stationary bikes.
However you exercise, you may be able to reduce your need for blood-sugar-lowering drugs if you stick with it.
"There are some cases where people have been able to be taken off medication," said Samantha Heller, RD, nutrition coordinator for the Fairfield, Conn., YMCA.
Even if you know exercise is good for you, it doesn't make it easy. Luckily, studies have shed light on the most successful exercise strategies for type 2 diabetes. Using a pedometer and aiming for 10,000 steps per day is one tried-and-true approach, although you need to determine what works best for you.
Overall, the goal is 30 minutes of aerobic activity at least five days a week. But it may take some time to get there, particularly if you've never been a big fan of exercise. In those cases, medication and diet are the preferred first step to get blood sugar down. Then you can start out with short (five-to 10-minute) walks before increasing your physical activity.
At first, physical activity may not feel good, particularly if you are obese, says Virginia Valentine, a certified diabetes educator who also has type 2 diabetes. If you are obese or have another condition that impairs your mobility (such as arthritis), you may even need a specialized exercise program.
Check with local hospitals to see if they have programs for the mobility-impaired, which may include chair exercises, yoga for seniors, Aquacise, or the use of recumbent stationary bikes.
However you exercise, you may be able to reduce your need for blood-sugar-lowering drugs if you stick with it.
"There are some cases where people have been able to be taken off medication," said Samantha Heller, RD, nutrition coordinator for the Fairfield, Conn., YMCA.
Source: http://www.health.com
Thursday, September 03, 2024 | 0 Comments
5 REAL Reasons You're Stressed and How to Tame Them Now[cont]
3. Uncertainty or fear
You sense: "I don't know what to expect." "How will we manage?" "What fresh disaster awaits today?" "Now what?" "I'm terrified x will happen."
Remedy: "Knowledge is power" isn't just a cliché, it's darn good advice. To wit:
You sense: "I don't know what to expect." "How will we manage?" "What fresh disaster awaits today?" "Now what?" "I'm terrified x will happen."
Remedy: "Knowledge is power" isn't just a cliché, it's darn good advice. To wit:
- Collect all the facts you can. If it's a disease, troll the web for info, make lists of questions for doctors. If the fear is financial, research options in detail, find experts to consult. Take notes.
- Collect others' experiences. Don't be embarrassed or shy about asking around to finds friends of friends who've been there. Seek out support groups. You're not the only one who's ever been through anything.
- Accept that you can’t know (or control) everything. I've seen caregivers tear themselves up with anxiety over the fate of a sick relative. They want answers. They want restored health. They want crystal balls - and they don't exist.
- Break time into bearable bits. Get through today. Then tomorrow.
4. Too little self respect
You sense: "I don't have time for myself." "With all I put up with, I deserve this bag of chips/pint of ice cream." "When is it going to be my turn?" "I hate myself."
Remedy: Advocate for yourself and love yourself even more than everyone you love around you. Ask yourself:
You sense: "I don't have time for myself." "With all I put up with, I deserve this bag of chips/pint of ice cream." "When is it going to be my turn?" "I hate myself."
Remedy: Advocate for yourself and love yourself even more than everyone you love around you. Ask yourself:
- Am I doing things that make me feel better five minutes from now but will make me feel much worse in five hours? I'm talking that bag of chips here. Mindless eating fuels stress because we wind up feeling sluggish and remorseful. Tell yourself; "I deserve better" and do something that will fuel that feeling - exercise, one glass of wine, a chocolate-dipped strawberry (just not a dozen of 'em).
- Am I at least ranked in the top three on my priority list, most days? Granted, it's hard to make looking out for #1 your daily Job One, amid parent care, childcare, work, marriage, etc. But if you're not even sticking yourself in the list, it'll never happen.
- Do I feel likable and deserving? Everyone is! But if you can't honestly answer yes, it's time to find a counselor who can help you unlock this block.
5. Feeling isolated or unsupported
You sense: "Nobody understands." "Nobody asks about me." "I'm too embarrassed (or depressed or overwhelmed) to socialize."
Remedy: Push past the hurt and initiate. This stressor is huge for caregivers. When the situation is new or overwhelming, a natural inclination is to hibernate. To avoid this trap:
You sense: "Nobody understands." "Nobody asks about me." "I'm too embarrassed (or depressed or overwhelmed) to socialize."
Remedy: Push past the hurt and initiate. This stressor is huge for caregivers. When the situation is new or overwhelming, a natural inclination is to hibernate. To avoid this trap:
- Express yourself. A feeling bottled up is one more bit of pressure that will eventually explode. Say it to someone, write it down, even telling it to your dog gets it off your chest.
- Find yourself a fresh support network. Child going off to college? Mom moving into your spare bedroom? Maybe your old friends can't relate. You need some like-minded souls who are dealing with the exact same things; look online for abundant supportive groups.
- Beware of stressors disguised as support. If your sister promises to help you but spends half the time criticizing your efforts, she's sapping your energy.
Source: http://www.caring.com
Thursday, September 03, 2024 | 0 Comments
5 REAL Reasons You're Stressed and How to Tame Them Now
When you're stressed, the cause usually seems obvious: job insecurity, an aging parent's hospitalization, not enough money, a fight, a health scare. Try taking a second look. The real stressor is less likely to be the situation than the way you react to it.
No, I'm not saying that just thinking differently will make a sick parent better or wipe out your credit card debt. But your mental response can make or break how well you weather the storm. That's a valuable insight, considering that stress swamps the immune system, making existing symptoms worse and speeding disease. New research says stress also piles on abdominal fat, the least healthy kind.
Crack the code of what's really feeding your stress and you're on your way to taming the anxiety and tension before you need the coping crutches of booze, food, blood pressure meds, a day under the covers, or worse.
Here are the five top ultimate stressors -- and practical ways to tame them:
1. Lack of control
You sense: "I feel stuck." "I don't have any good options." "Nobody asks my opinion." "There's nothing I can do about this."
Remedy: Give input and exert influence in small ways, if not big ones - and whether or not your actions seem to make a difference. When our action-oriented brains feel like we're making progress, we feel more in control. It's the sense of being able to try that counts. So ask yourself:
No, I'm not saying that just thinking differently will make a sick parent better or wipe out your credit card debt. But your mental response can make or break how well you weather the storm. That's a valuable insight, considering that stress swamps the immune system, making existing symptoms worse and speeding disease. New research says stress also piles on abdominal fat, the least healthy kind.
Crack the code of what's really feeding your stress and you're on your way to taming the anxiety and tension before you need the coping crutches of booze, food, blood pressure meds, a day under the covers, or worse.
Here are the five top ultimate stressors -- and practical ways to tame them:
1. Lack of control
You sense: "I feel stuck." "I don't have any good options." "Nobody asks my opinion." "There's nothing I can do about this."
Remedy: Give input and exert influence in small ways, if not big ones - and whether or not your actions seem to make a difference. When our action-oriented brains feel like we're making progress, we feel more in control. It's the sense of being able to try that counts. So ask yourself:
- Can I do anything to change the situation? Sometimes we accept realities out of habit, even when they're not good for us. Have you turned over every stone?
- Can I assert myself more? Muster the chutzpah to say, "This is what I need."
- Can I flat-out say no? Natural-born caregivers tend to be big-hearted helpers. But they screw themselves over by taking on more than they can manage and then seething afterward, feeling overwhelmed. Look in the mirror and rehearse saying, "Gee I'm sorry, but I can't…".
- Am I moving toward a better situation, even if it's tough now? Consider the big picture. Sometimes it's easier to withstand a sense of stagnation if you know it's part of a bigger arc of progress.
2. Expectations or standards that are too high
You sense: ""Nobody can [fill in the blank] the way I do." "I'm the only one who understands." "I should have held my tongue." "I ought to be able to manage better."
Remedy: Draw - or redraw - what's acceptable to you. For starters:
You sense: ""Nobody can [fill in the blank] the way I do." "I'm the only one who understands." "I should have held my tongue." "I ought to be able to manage better."
Remedy: Draw - or redraw - what's acceptable to you. For starters:
- Erase the words **always and never from your vocabulary.* While you're at it, toss "ought" and "should," too - all red flag constructions of setting your personal bar too high.
- Aim for the B. Trying to do everything at A+ level is for college-bound crazoids, not human beings with houses to keep, relationships to tend, jobs to do, and sanity to uphold.
- Don't try to fit three errands into a two-errand time slot. Especially at rush hour. The math is against you.
- Hold yourself to your own standards, not anybody else's. Everybody has a different threshold. Maybe your sister grooves on talking to financial experts but you're terrified. Maybe your spouse maintains zen-like calm but you have a shorter fuse. Don't compare.
- Applaud yourself. Talking yourself down ("I'm fat," "I'm too slow") makes you your own worst enemy. Pep talk that's positive, even if it's inane ("Nice reply!" "Good hair day!") actually makes you feel physically better.
Thursday, September 03, 2024 | 0 Comments
4 Healthy Habits That Cut Disease Risk and Get Healthy Living
Don't smoke. Get off the sofa and take a walk. Stay away from the junk food. Watch your waistline.
You may have heard the advice before. But did you know that if you follow all four of these healthy habits together, you could decrease your chances of developing some of the most common and deadly chronic diseases by nearly 80%?
You may have heard the advice before. But did you know that if you follow all four of these healthy habits together, you could decrease your chances of developing some of the most common and deadly chronic diseases by nearly 80%?
The study showed that those who had more healthy habits were much less likely to get diseases such as cancer, diabetes, and heart disease.
The analysis included a detailed look at each person's body weight and height, disease background, food frequency, and how well they followed these four healthy lifestyle habits over the eight-year study period:
- Never smoked
- Exercised at least 3.5 hours per week
- Maintained a body mass index (BMI) under 30
- Followed a diet high in fruits, vegetables, and whole-grain breads, and limited in meats
After adjusting for risk factors that might influence the development of disease, the researchers learned that those who followed all four healthy habits had a 78% lower risk of developing a chronic condition such as diabetes, cardiovascular disease, or cancer compared to those who reported none of the healthy habits.
Specifically, in the study, all four of the healthy habits combined were linked to a:
- 93% lower risk of type 2 diabetes
- 81% lower risk of heart attack
- 50% lower risk of stroke
- 36% lower risk of cancer
The following habits may help you lower your risk of developing chronic diseases. They are listed in order of largest to smallest impact on disease risk, as determined by the recent study.
- Maintain a healthy weight. Your body mass index should be lower than 30.
- Never smoke. (But if you already do, you should quit.)
- Get at least 3.5 hours of exercise every week.
- Follow a healthy diet. Ask your doctor for recommendations.
Source: http://www.webmd.com
Wednesday, September 02, 2024 | 0 Comments
How much physical activity do I need?
How much physical activity do I need?
When it comes to weight management, people vary greatly in how much physical activity they need. Here are some guidelines to follow:
To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person. It's possible that you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.
To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.
What do moderate- and vigorous-intensity mean?
Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation — it's probably moderately intense. Examples include—
- Walking briskly (a 15-minute mile).
- Light yard work (raking/bagging leaves or using a lawn mower).
- Light snow shoveling.
- Actively playing with children.
- Biking at a casual pace.
Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it's probably vigorously intense. Examples include—
- Jogging/running.
- Swimming laps.
- Rollerblading/inline skating at a brisk pace.
- Cross-country skiing.
- Most competitive sports (football, basketball, or soccer).
- Jumping rope.
Tuesday, September 01, 2024 | 0 Comments
Physical Activity for a Healthy Weight
Why is physical activity important?
Regular physical activity is important for good health, and it's especially important if you're trying to lose weight or to maintain a healthy weight.
- When losing weight, more physical activity increases the number of calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that results in weight loss.
- Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
- Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.
Physical activity also helps
- Maintain weight.
- Reduce high blood pressure.
- Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
- Reduce arthritis pain and associated disability.
- Reduce risk for osteoporosis and falls.
- Reduce symptoms of depression and anxiety.
Tuesday, September 01, 2024 | 0 Comments
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