What is cholesterol?
Cholesterol is a fatty substance produced mainly by the liver and indispensable to the proper functioning of the entire body. Cholesterol helps make vitamin D in the body and is necessary for the production of certain hormones. Our bodies make about 80% of our cholesterol; the other 20% comes from our diet.
The main causes of high cholesterol are heredity, being overweight and a fatty diet.
Food cholesterol comes exclusively from animal products: meat, eggs, milk products, butter, etc. Most people wrongly believe that the cholesterol contained in food is responsible for their high cholesterol levels. It appears, however, that what really affects blood cholesterol is the quantity and type of fat (saturated and hydrogenated fats) we consume. Therefore, you need to know which foods contain saturated and hydrogenated fats if you want to lower your blood cholesterol levels.
Cholesterol doesn’t mix easily with blood. It has to be combined with a carrier to travel through the bloodstream. There are two types of carriers: LDLs, known as “bad cholesterol” and HDLs, known as “good cholesterol.” When cholesterol is carried by LDLs, it tends to stick to artery walls, forming deposits called plaque.
These deposits can cause a heart attack or stroke when they completely obstruct an artery and block blood flow. HDLs carry the cholesterol in the blood and from artery walls to the liver, where bile gets rid of it. Therefore, you need to have a high HDL cholesterol level (HDL-C) and a low LDL (LDL-C) cholesterol level to reduce the risk of cardiovascular disease.
Cardiovascular diseases account for almost 37% of deaths in Quebec and Canada. Most cardiovascular events, like stroke and heart attacks, are caused by atherosclerosis (blocked arteries) due mainly to a diet rich in fats. Aside from high blood cholesterol, other factors can also contribute to cardiovascular disease:
• Age: men 45+ years old and women 55+ years old
• Family history: high cholesterol, high blood pressure, heart attack or stroke before the age of 65
• High blood pressure
• A sedentary lifestyle
Diabetes is a significant risk factor for all cardiovascular diseases. That is why it is so important for diabetics to control the other risk factors in order to avoid heart attack and stroke. Here are the main things you can do:
• Keep your glycemia (blood glucose levels) as close as possible to optimal levels
• Aim for a low LDL-cholesterol level and a high HDL-cholesterol level
• Control your blood pressure if it’s high
• Don’t smoke
• Get to and maintain a healthy weight
• With your doctor’s permission, exercise regularly and appropriately for your condition
Choose what you eat
Some dietary advice on how to reduce your blood cholesterol levels:
Eat lean meat (leanest cuts of beef, pork and veal, chicken or other fowl without the skin, wild game, horse meat). Watch the size of your portions because even lean cuts of meat contain fat. Increase your consumption of fish to 2 or 3 times per week and eat at least 1 or 2 vegetarian meals per week, where the protein comes from legumes (beans, peas, lentils, etc.).
Eat low-fat milk products. For example: milk and yoghurt with 2% or less milk fat (M.F.), and cheese with less than 20% M.F.
Some fats help lower LDLs and raise your good cholesterol (HDLs), and are deemed beneficial for the heart. Opt for linseed, olive or canola oil, soft, non-hydrogenated margarine, fatty fish (salmon, trout, tuna, sardines and mackerel), nuts and seeds. Eat them all in moderation since excessive consumption of fats can lead to weight gain.
Use cooking methods requiring little or no additional fat: oven bake, grill, microwave or cook in a non-stick fry pan, steam, boil, poach or braise.
Avoid foods containing saturated or hydrogenated fats since they can increase the bad blood cholesterol (LDLs) and reduce the good cholesterol (HDLs):
• Fried or breaded foods
• Donuts, cookies, commercially made muffins
• Butter, cream
• Deli meats (bologna, pepperoni, salami, sausage, etc.)
• Chips, french fries
• Chocolate, ice cream
• Croissants, pastry
• Meat fat or chicken fat
• Coconut oil and palm oils, hydrogenated oils and margarines, shortening, lard
Choose foods with fiber. Soluble fiber can help reduce overall blood cholesterol and LDLs. Soluble fiber is found primarily in legumes (chick peas, lentils, white and red beans), fruit, barley, linseeds, oat bran, oatmeal, brown rice and psyllium.
Increase your intake of anti-oxidants like beta-carotene (a vitamin A precursor), vitamins C and E, soy products, green or black tea. Anti-oxidants are believed to slow down the development of atherosclerosis. Beta-carotene and vitamin C can be found in citrus fruits and in red, orange and dark green vegetables. Vitamin E is found mainly in cold-pressed oils and nuts.
Use salt or salty foods sparingly to keep your blood pressure under control.
With your doctor’s permission, regular and appropriate exercise can help lower your blood cholesterol while helping you maintain a healthy weight.
Fats and oils are a group of organic substances that form an important part of the diet. They are derived from both plant and animal sources. Fat is important for many body processes and you need to eat some fat in your diet since it protects your organs, keeps you warm and helps your body absorb nutrients. However, some fats are better than others and having too much of any type is not a good idea.
Dietary fats and blood cholesterol
There are two types of blood cholesterol - low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL is considered the ‘bad’ cholesterol because it contributes to narrowing up of the arteries, which can lead to heart disease and stroke. The HDL cholesterol is considered to be the ‘good’ cholesterol because it actually cleans out the arteries, reducing the risk of cardiovascular disease.
Here are some practical tips you can use every day to keep your consumption of cholesterol low while consuming a nutritionally adequate diet.
1. Choose foods lower in saturated fat and cholesterol.
2. Replace saturated fats in your diet with either monounsaturated or polyunsaturated fats whenever possible. For example replace butter in some cooked dishes with olive or canola oil.
3. Use naturally occurring unsaturated oils such as liquid canola or olive oil whenever possible. Choose vegetable oils (except coconut and palm kernel oils) and soft margarine more often because the combined amount of saturated fat is lower than the amount in solid shortenings, hard margarine and animal fats, including butter.
4. Choose lean meats such as poultry without the skin and not fried and lean beef and pork, not fried, with visible fat trimmed.
5. Limit foods high in cholesterol such as liver and other organ meats, egg yolks and full-fat dairy products like whole milk.
Cooking Oil - How to choose the best one?
All manufacturers claim their own cooking oil is the best! With so much variety and so many brands flooding the market today, buying the right cooking oil can prove a tough task.
As long as you are using fats and oils sparingly in your cooking and preparation, it would be fine to use any one of the following good oils. All of the following oils are low in saturated fats. Some have high concentration of monounsaturated fats such as olive oil. Choose corn oil, safflower oil, sunflower oil, soy oil or canola oil if you wish to fry foods as these oils have higher smoke point. It is best not to fry with olive oil, as its smoke point is only about 190 degree Celsius.
Good Cooking Oils:
- Canola oil
- Flax seed oil
- Peanut oil
- Olive oil
- Safflower oil
- Sunflower oil
- Corn oil
Bad Cooking Oils:
- Vegetable shortening
- Hard margarine
- Palm oil
- Palm kernel oil
In order to derive maximum benefits from oil, it is beneficial to consume a mix of oils in order to maintain a balance between the three fatty acids. As using a combination of two oils may not be a practical thing to do, today a number of blended oils are available in the market.
Although more expensive than other oils, olive oil has many health benefits. It has the highest percentage (about 77%) of monounsaturated fat among commonly used oils. Studies have found that consumption of olive oil can lower the risk of heart disease by reducing blood cholesterol levels and blood clot formation. It also contains many antioxidant phytochemicals that have many health benefits.
This oil is extracted by pressing or crushing olives and comes in different varieties depending on the amount of processing involved. Varieties include:
Extra virgin: Considered the best, this oil comes from the first pressing of the olives.
Virgin: Comes from the second pressing.
Pure: Undergoes some processing, such as filtering and refining
Extra light: Undergoes considerable processing and only retains a very mild olive flavour.
When buying olive oil, it is best to select the extra virgin variety. In order to get maximum benefits, olive oil should be used to prepare salad dressings, as a seasoning for soups, for sauteing vegetables or for grilling.
How to Avoid Fatty Foods?
Even though we follow very strict dietary measures and have strong self control. We get tempted at the sight of fatty foods. Fact is that once we start consuming fatty foods we cannot stop ourselves from having them. It is because of the compound named galanin that is released in the body after having fatty foods. The greater the amount of fatty foods consumed the greater is the amount of galanin consumed and greater will be your craving to have more and more fatty foods. However, you can keep yourself away from fatty foods by following certain simple tips.
• First thing is to make the habit of reading the food labels before purchasing any food. By seeing the fat content on the labels, imagine how much workout you have to do after consuming that much of fatty food. You will definitely stop purchasing the foods.
• Before you plan to go out for a party or for shopping, make it a habit to have a good meal. As a result, your stomach will be full and you will not be drawn towards fatty foods.
• By making simple dietary changes you can replace fatty foods for non fatty foods of similar nutrition. For example, if you are having milk regularly that is rich in fat content; replace it with homogenized milk that is defatted to remove the fat content. But, all the other nutrient quantities remain the same. You will be able to get required quantities of calcium and dairy protein even by having homogenized milk.
• Maintain a food diary by noting down various foods that you have consumed throughout the day. Once in a week check the dairy and make note of the extent of fatty foods you are consuming. As a result you will stop having them if you see how much of fat you are consuming unknowingly.
• To prevent yourself from having fatty foods, you should first prevent stocking them at home. If you have the stock of fatty foods ready at home, you will definitely start munching them while watching television which is an unending process. Instead, make it a habit to purchase healthy foods such as nutritional bars and fruits. You can even munch vegetables like raw carrots and broccoli. The fiber content in these vegetables keeps your stomach full for more time.
• Hypnosis also helps to keep you away from fatty foods. Think of the fact that by having fatty foods you will not be able to fit in those tight trousers or you may feel shy to wear your swim suit. This is enough to keep you away from fatty foods.
• If your cravings are making you to have fatty foods, you can definitely stay away from them by regular practice of exercises such as meditation. Meditation helps to control your thoughts and hence your cravings. Regular practice of exercise also helps you to burn those extra calories off the body.
Foods That Boost Your Immune System
There can be several different types of diets suiting different kinds of people. The diets are set up in keeping with the tastes and requirements of the concerned persons. The efficacy of the diets determines the credibility of the dieticians.
A number of specialized diets are now being marketed at any given time. Persons opting for them need to decide upon careful scrutinizing which one of these diets will be appropriate for them. Diets sharing some basic common characteristics can be conveniently categorized into groups. This enables us to gain a better understanding of the diets popularly suggested.
Common diet types
The objective of a number of diets is to keep our body in good shape while ensuring health, fitness and well-being. Getting rid of excess weight is the prime concern of most diet programs set up today. This takes into account restriction of certain categories of food intake in the diets recommended. Low fat and low carbohydrate diets are commonly sought resort to by diet and health conscious people.
Low fat diet is the most common. Fats have the highest calorific value are hence to be sparingly used in diets. Besides certain fats have also been known to promote development of various diseases and health complications- cardiovascular diseases and the like and are therefore to be avoided.
Now, almost all our favorite delicacies are characterized by the generous use of fats and oils. Adhering to a low fat diet regimen however, does not imply doing away with all these. In fact it is just not possible to provide a diet containing absolutely no fat since all food items commonly consumed contain some amount of fat. But judiciously selecting diet items, which have had their fat content reduced can, go a long way to ensure health and fitness. Our favorite processed foods can be catered in reduced fat or fat free versions without compromising on taste.
A low carbohydrate diet is the other common diet type. This is recommended for getting rid of or getting control over the excess body fat. Carbohydrates are the primary energy giving food for the body. In their presence fats are not considered by the body system for being burnt to supply energy. This causes accumulation of fats consumed leading to excess body weight and disease. Moreover, excess carbohydrate taken in is also converted into fats and stored as such in the body. So, a damper needs to be put on carbohydrate food consumption for the well being of the body. This will ensure that the excessive fats are burnt for providing energy and got rid of.
Ideal diet regimens
It has been estimated that the ideal eating plan should involve intake of 40 percent of the body’s requisite calories from carbohydrates, 30 percent of it from fats and the rest of it from proteins. Diet charts should be prepared providing the major nutrients in these proportions involving various foodstuffs. There should be a good balance of cereals, fresh fruits and vegetables, oils and proteins in the diet plan. Fruits and vegetables supply necessary fibers facilitating digestion apart from a number of essential vitamins and minerals.
If the answer is yes, then follow the following steps to minimize the risk of heart attack:
1. Take out time to relax and do proper exercises. Cardiovascular exercise is must for people who have already experienced heart attack. Exercise not only reduces the risk of heart attack, it also relives us of tiresome schedule by making us stress free.
2. Be optimist. Never give yourself to despair. Ensure that living unhealthy and unhealthy thinking is one of the main causes of the heart disease. After nurturing positive hopes we will start feeling good about ourselves as well as relieved. You will find yourself on top of the world. Feel yourself enjoying everything.
3. Take balanced diet, full of green leafy vegetables and pulses and drink 8 to 10 glasses of water everyday.
4. Try to associate yourself more with the good habits that determine quality of life and improve lifestyle. Do not take the initiative fast. Slowly try to abstain yourself from bad habits. Healthy habits bring ecstasy, health and make life a pleasant experience.
5. Quitting the worst habit smoking is an essential step to save yourself from the risk of heart attack. Smoking contains nicotine which fills laziness in us and makes us addicted to cigarette. By continuing smoking we are shortening our lifespan. Quitting smoking will help us to take physical fitness regimen. You can start with slow walking, deep breathing as well as cycling. Gradually you will get into habit of a proper exercising schedule.
6. Every one has room for temptations. One must learn to control temptations and longings for bad habits. If once we learn the art of controlling cravings then we will surely ensure our healthy stay.
7. Discover your own ways to enjoy yourself. Laugh whole heartedly. Laughter is an abundantly available medicine that increases the life span and moreover it is natural, free and does not have any side effect so why not to get it?
8. Avoid eating fried and junk snacks and also the food that contains saturated fats. This food stuff increases the cholesterol level in blood. Higher cholesterol is again a symptom of heart attack. 9. In drinks try to avoid red wine, alcohol. These are detrimental to our health.
10. Avoid spicy food. Eating healthy diet helps us to control our carbohydrates, fats and blood pressure.
Reaching a Desirable and Balanced Cholesterol Ideal
Do you know what a normal cholesterol level is? Have you ever had your cholesterol levels measured? Do you understand the adverse effects of a cholesterol level that's too high? If you want to learn more about cholesterol, how it affects your health and how you can improve it, keep reading.
What is Cholesterol and What is a Normal Cholesterol Level?
Cholesterol is a fat-like substance in the blood. This substance in itself is not harmful, and the body needs a certain amount to function properly. However, as levels rise, cholesterol begins to clog the arteries - a condition known as atherosclerosis - which can lead to heart disease or a heart attack. If the arteries that carry blood to the brain are sufficiently blocked, a stroke can occur.
To test your cholesterol levels, your doctor will draw blood and do what's called a lipid fat test. In this test, they'll check for triglycerides, high density lipid protein and low density lipid protein (a bad fat). When measuring your cholesterol levels, they are measured as milligrams of cholesterol per deciliter of blood - so, mg/dL.
A normal or ideal level of cholesterol is anything under 200 mg/dL. A mid-range or potentially dangerous level of cholesterol is within the range of 201 and 239 mg/DL. And a high or dangerous level of cholesterol is considered to be 240 mg/DL or more.
Symptoms of High Cholesterol
Unfortunately, the symptoms associated with high cholesterol don't appear until there is a severe physical impact - either after a heart attack or stroke occurs. The only way to check for high cholesterol is by doing a lipid test. If your doctor spots a high cholesterol level alongside poor living habits, he or she will likely suggest you change your lifestyle and diet.
How High Cholesterol Levels are Treated
Typically, your doctor will assess your condition on an individual basis, taking into account the number of risk factors you have for heart disease. If your levels are higher than they should be, your treatment will likely aim to lower those levels by modifying your lifestyle and possibly through taking medication.
The most common treatment method for dealing with high cholesterol is changing your diet. By taking out fatty foods and high salt products, patients will lose weight and cholesterol points. Sometimes, losing a few pounds is all that's needed.
A diet that's high in mono-unsaturated fats, whole grains, lean proteins and healthy fruit and vegetables can be very helpful when trying to reduce cholesterol levels. This type of diet is often referred to as a Mediterranean diet thanks to its use of olive oil, nuts and other "good" - or healthy - fats.
A healthy diet when combined with a nominal amount of daily exercise can help bring you back to a normal cholesterol level. To maintain that level, continue to eat well, cut back on smoking and coffee, and engage in daily exercise.
An imbalanced cholesterol level is nothing to disregard. Recommendations you receive from your physician need to be taken seriously and followed for your ongoing health.
Suggestions and Maintaining a Healthy Diet for seniors
Youth is transient and aging is a natural process. However, it is also true that we all wish to remain youthful and healthy forever. All of us dislike the sufferings and miseries of illnesses of aging. Yet we all will age in the course of time. So, the amicable solution to the reality of aging and the cherished desire to stay fit always is to age gracefully while remaining fit, fine and healthy. Practicable steps for promoting the health and well-being should be adopted while the process of aging continues.
Criteria for healthy aging
Healthy aging involves promoting of all round care for ensuring the well-being of the individual. This comprises of physical fitness, social well being, financial security and mental fitness. This ascertains that you, the individual concerned, is never feeling bad or let down with the progress of years leading to your aging.
Promoting health and physical fitness
Regular exercising, maintaining a healthy diet with adequate balance of all nutrients- vitamins, minerals, proteins, carbohydrates and fats, and leading a stress free life are the essentials for maintaining good health through all ages. Morning walks, consumption of fresh fruits, vegetables, vitamin and mineral supplements, participation in recreational activities, games etc. and adequate rest and sleep are suggested. An occasional visit to a qualified physician for checkup needs to be made and suggested tests are to be carried out. In case any major illness is suspected, proper and thorough diagnosis needs to be done and treatments undertaken accordingly.
Fostering social well being
Old age and a retired life is the ripe time for socializing and participating in various activities of social interest. You can join clubs, associations and even political parties as per your aptitude. You can pursue traveling if it interests you and wander about in the world extensively to meet various people and expand your knowledge and mind. You may even take up some freelance work if you wish. Involving yourself in various community welfare programs will also keep you occupied while promoting well being of society.
Ensuring financial security
Retired life or old age cannot be enjoyable if financial security is not there. This serves as a support for everything you do. However, this often needs to be planned and carried out beforehand, in advance. Some measures can, however, even be taken after retirement and senior citizens may conveniently avail of several plans and programs which may be especially provided by various authorities for them. These plans and/or programs need to be thoughtfully and judiciously carried out or opted for.
Maintaining mental fitness
Staying mentally healthy and youthfully is very important. The very thought of aging makes you feel old. You must never let depression take the better of your sensibilities. Indulging in hobbies, recreation, intellectual pursuits, social services etc. keep the mind fresh and young. Exercising both body and mind regularly and eating healthily will go a long way to keep you free from serious mental diseases like Alzheimer’s disease. Thinking positively and actively seeking variety and challenge in day-to-day life will definitely maintain a young mind in an aging yet healthy body.
Calcium and rest: two important matters for fitness
There are two important things you should never neglect especially if you workout: calcium and rest.
Scientists have determined that getting 1,000 milligrams od calcium a day makes bones grow denser. (People over 50 should get 1,500 milligrams up to those scientists.) Too much protein, on the contrary, would weaken the bones. Eskimos have been found to have 10 to 15% lower bone density than the US average citizen because they eat mostly protein and fat. This is indeed a big difference. People who have a diet heavy on meat and dairy products with great calcium intake have weaker bones than people eating soybeans and grains instead even though they have less calcium intake.
We need 50 grams of protein per day because body breaks proteins into amino acids, then uses the acids to build muscles and other tissues. Proteins can be found in meat or beans. Any excess stays in the bloodstream because amino acids make acidic blood. It reaches for calcium, drawing it from the skeleton to neutralize the acid. Amino comes from specially meat and milk.
You can get 330 milligrams of calcium from a calcium fortified orange juice (1 cup); 324 milligrams of calcium from sardines (3 ounces); 150 milligrams of calcium from 6 figs (half a cup); 75 milligrams of calcium from almonds (10 ounces) or 90 milligrams of calcium from tortilla (10 inch flour).
Avoid sodium because it forces the skeleton to give up calcium. Avoid burgers, potatoe chips, etc.
It is recommened to eat 15 milligrams of iron daily(30milligrams for pregnant women). Iron can be found in lean read meat, spinach, eggs, whole grains, grapes, apple juice, potatoes and legumes. Vitamin C improves iron absorption.
Sleep evenly between workouts. If you lost a night's sleep, it is better you skip your workout. If you want to sleep soundly, do not workout before going to bed since it increases your body temperature up to six hours after exercising, which could wake you up and give you a restless night. Sleep no more than eight hours but sleep enough. Get up every day at the same time. Be active during the day. Avoid alcohool since it disrupts the second half of the night and increases snoring. Keep room temperature at 60-70 degrees Fareinheit. No coffeee or tea after six PM because they are caffeinated beverages. Sleep depravation (less than eight hours straight sleep) have be found to cause impaired psychological performance: loss of attention, memory, concentration, judgement, motivation and mood stability. It has been found that sleep depravation can impair psychomotor functioning: reaction time, reduced capacity for strenuous physical activity and performance.
So, sleep well and watch out your calcium and iron intakes!
It could also impair physiological functioning: hypoxia or loss of oxygen, heart rate changes, alteration of hormone levels and suppression of immune funtion.
Ways to Boost Your Immune System
To enjoy a perfect healthy body free of any ailments, it is essential to have a perfect immune system. Without proper care, it is not possible to have the perfect immune system capable enough to fight back any infection like the invasion by foreign bodies. Here are five simple ways to boost your immune system:
1. Having a nutritious and well balanced diet helps to build the immune system. The diet you consume should provide all the essential nutrients, especially vitamins, minerals and proteins. Fruits and vegetables are good sources of vitamins and minerals. To obtain proteins, it is recommended to include whole grains in the diet. The carbohydrate needs of the body can be easily met with the foods we generally take. To retain the nutritional value of the fruits and vegetables, they have to be consumed raw. If you cannot have them raw, boil them. After boiling, do not dispose of the water. Never cook them in too much oil. All the nutritional values will be lost. Proteins play great role in synthesizing antibodies, components responsible to fight against foreign bodies such as bacteria.
2. Exercise is the next important factor required for maintaining a perfect immune system. Regular exercise helps eliminate the toxins out of the body in the form of sweat and taking deep breaths. Exercise also helps to improve circulation and thus, helps in supplying nutrients to all parts of the body, ensuring perfect health. It is not essential to do heavy weight lifts. A simple, regular walk is sufficient to have perfect immune system.
3. If you are not sure that the diet you are consuming is sufficient to keep up the immune system, start taking vitamin C supplements or citrus fruits such as grapes and oranges. Vitamin C is found to play great role in boosting the immune system.
4. Another important factor in boosting the immune system is having vaccinations. Vaccines induce a condition that stimulates the production of antibodies against certain infectious agents. As a result of this, when the body faces the infection, it will be in a position to fight back the infection due to readily existing antibodies. It is important to have vaccinations against diseases such as polio, measles, mumps and tuberculosis and such. Vaccines, such as flu vaccine should be taken every year as the virus responsible for flu undergoes modifications very frequently. Thus, a flu shot taken in the previous year may not offer protection against the newly mutated flu virus.
Thus, by following the above given five simple tips, one can enjoy a healthy and well acting immune system that offers protection against a great number of ailments or infections
5. Most people are aware of the fact that leading a stressful life suppresses the immune system. Hence, to have perfect immune system it is essential to lead a stress free life. Try to identify ways to drive stress from your life. Having a perfect night sleep helps to have a fresh mind that of free of tensions. It even helps to boost immune system.
Focusing on food for a healthier immunity will help you promote your overall health. Consider foods rich in omega 3 fatty acids, vitamins, minerals and trace elements. By including these foods into your body, it will help you lessen the risk of getting sick. Although there are lots of known supplements that can boost the immunity, you shouldn’t rely on them. They can really aid in boosting the immune level of the body, but there’s nothing better than eating the right amount of foods you need to fight diseases.
There are lots of things you need to learn on what food and juices you need to take to be able to absorb minerals and vitamins fully. By doing this, you will be able to absorb every vitamin and mineral essential for the body. There are perfect combinations of foods you can take to make the minerals and calcium absorption more efficiently. If something is not right for you like in the case of milk for lactose intolerant people, you can take alternatives. There are other calcium rich vegetables which you can eat in replacement of milk.
By getting the right amount of nutrients into your diet, you will be able to get enough nutrients you need without worrying about getting sick. You don’t have to be a strict vegetarian to be able to have a strong immunity. You can make things balance by eating the right amount of foods essential in promoting good health. Vegetables are not the only food that aids in strong immunity. Other sources like chicken, fruits, vegetables, mushrooms and other herbs are equally important to boost your energy and immunity.
Immunity boosting is not just for kids and elderly. Middle aged people and everyone alive should have the will to eat right and take care of their body. You are having power over of your body. You are the only person liable for the damages you caused to your body and to your immunity. Eating more vegetables will continuously make you healthy and younger looking.
As you take care of your looks by having beauty regimen you do regularly, you should also eat and observe a healthy regimen diet. This will not just make you good inside but also outside. Did you know that what you eat is what you are and what you become? What you eat will reflect on your overall looks. Probiotics rich food is very essential to the body. It also boosts the immunity and aids in producing more live micro organisms that helps in proper digestion. Eating and drinking the right amounts of water will help you lessen the effect of bloating and flushes away harmful toxins out of the body. Maintaining this proper diet will help you live longer and happy. Avoiding immunity suppressant will lead you to catch different types of diseases. You should avoid chocolates and other sugary products. Those foods that contain empty calories such as junk foods and others don’t contribute in providing good health to you and to your family.
Contact Lenses Vs. Glasses: Which Provides Better Vision?
The debate of whether contact lenses or glasses are the better way to see is a debate that has been ongoing for quite sometime. Some individuals detest contacts because they could never imagine 'putting their finger in their eye' and others claim that contact lenses are better because the person's vision is not restricted to the rim of their eyeglasses.
Glasses and vision
Glasses have been around in some form for quite some time. To be exact, it is the 8th century B.C. in which some kind of lens was used to help those with vision problems. It was the 1st century B.C. in which recorded history claims that individuals were using emeralds to see better because of the magnification they produced.
Fortunately, we're not using emeralds to see nowadays. The restriction of eyesight is hard to imagine when using a method to see what's in front of you. However, still today individuals feel that they are held prisoner by their glasses because they can only see so much through the lenses.
At one time, the frames of glasses were very large, so a person's overall vision was not too bad. The only issue was looking left and right. In other words, peripheral vision was not very good. Even today peripheral vision with glasses is not something that is a luxury. Glasses have become smaller in order to stay with the styles and now the actual seeing surface is even smaller. Many feel that their eyeglass options have been significantly compromised with these smaller frames because they feel they have to look straight ahead at all times to see.
Contacts and vision
Contact lenses give a person the illusion that they don't have corrective lenses. You can't feel them, others can't see them unless they look at your eyes closely, and contacts open you up to an entirely new world.
Being that they rest directly on your eye, you can see all around you without having the barrier of your rim ruining your peripheral vision. You can look up, down, left, and right and be able to see the world. That is something that is not done by glasses. The one thing that is different is that contacts do have to be placed onto the eye, but there have been changes in the contact lens industry such as the development of contacts that can be work non-stop for 30 days. This means being able to sleep in them, giving the illusion when you wake up in the morning that vision problems do not exist for you.
Pros and cons
There are advantages to glasses over contact lenses just as there are advantages to contact lenses over glasses. Unfortunately, contact lenses are not able to correct near or farsightedness while correcting astigmatism, so many have to deal with astigmatism while correcting the near or farsightedness. There are contacts made for astigmatism, but that's all they do; correct the astigmatism. Glasses can correct multiple vision problems in a single lens.
However, glasses do cause you to not see things for what they are. Sizes and colors of things may look different. With contacts, you see the world for what it really is. That means you should weigh the pros and cons before making a decision. If you can deal with the small cons of one or the other, then you have your answer as to what you should do to correct your vision. Even if you have never worn contacts, it is never to late to try them in order to decide if they are what is right for you and your vision.
Are you trying to gain escapade from constant obesity and failing continuously? Are you getting angry and depressed for not losing weight effectively? Do not worry. With proper tips to lose weight you can easily get some serious effects. When you are emotional you automatically start eating more food, which tend to make you gain more weight. You can get emotional anytime and start eating a lot. So start losing weight so that you can enjoy perfect health and fit body.
Weight loss methods
Creating a weight loss plan does not simply mean eating less food. On the other hand, it means consuming dietary food that enhances physical fitness and improves your health considerably. A healthy body can turn us into a better human being so you should at anytime treat yourself with excellent weight loss plans and techniques. Weight loss can include weight loss surgeries, taking dietary pills, natural methods like walking, talking and exercising, performing aerobics, and eating normal diet at regular intervals.
Tips to lose weight in less time
Tips to lose weight do not make you slim and fit for less time. Proper losing weight tips help you to become slim easily and remain the same for long time. You should continue with your healthy diet and do regular exercises to maintain your weight loss.
Following are the tips to lose weight:
Reduce calories-in and increase calories-out by taking dietary food.
Go for regular morning and evening walks, eat slowly and practice regular exercises to lose weight.
Eat three sensible meals at regular times and skip high-fat and high-calorie food anytime.
Eat more of vegetables, salads, fruits and soup than solid food.
Eat less of snacks.
Eat slowly specially when you are having chocolates, cookies, chips and ice creams.
Visit gyms or simply stay at home and lift weights for that will burn down your calories.
Have noni juice, which is a natural fruit juice and helps in reducing weight, decreasing severe obesity, enhances glow in your skin and diminishes stress.
Eat only when you are hungry.
Try to eat less at restaurants, hotels and outside places and eat more at home.
When you are having food include at least one non-starchy fruit and enough of vegetable stew to remain fit yet slim.
Try to have whole grains instead of refined grains for whole grains are more nutritious, healthy and satisfying.
Instead of sugar-sweetened drinks, use a latte with nonfat or low-fat milk.
Get plenty of sleep as sleep decreases hormone levels of cortisol and insulin, which allow more of fat storage.
Drink at least two quarts of water daily and omit items like butter, jam, sour cream, syrup, salt, sugar, salad dressings, French fries and soft drinks from your diet.
Weight loss surgery methods
You can also lose weight very fast with the help of weight loss surgery methods.
Following are the weight loss surgery methods that make you slim overnight:
Stomach ballooning – a balloon is inserted into your stomach and inflated with water. The balloon is kept there for a convenient six months and then removed so that you become slim easily.
Liposuction – a substance is introduced into the fatty areas, a tube is inserted and fat is conveniently sucked out from the fatty place.
Gastric bypass – in this surgery the digestive system is completely transformed into a shape that can limit the amount of food intake.
Tips to lose weight not only makes you slim but also impart absolute inner happiness to all
Millions of years ago the birth of life took place in water. With the pace of time water became a vital part of our life – it is impossible to live without water. Today water also plays the role of a nutrient to build good health of every living creature in this green planet. Though water is plenty on earth but quantity of drinking water is reducing day by day!
We often ignore the importance of this colorless liquid - water. Even you will find many health specialists forget mentioning water in the list of nutrients. This is how the vital nutrient of our life is neglected. We need water to live, to keep us healthy, and to maintain natural fresh look and beauty.
How much water do you need to drink?
The requirement of water depends upon daily activity and health condition. Though it is true that composition of water is available in all types of foods, we still need to drink a certain amount of water – plain water. The intake of water also varies with climate. Researches have found that the minimum requirement of water for an adult is 2 liters per day.
Whenever your body requires water you will feel thirsty. Some common symptoms are:
• Getting headache
• Drying mouth
• Getting thirsty
• Feeling weak
Loosing water from normal perspiration is a common phenomenon. Even when we are taking rest, our body needs water for running necessary metabolic functions. Those who are physically very active needs more water than a normal people.
Soft drink cannot be the substitute of water
Often you will find people taking soft drink instead of plain water, whenever they feel thirsty. But soft drinks, which are available in the market in attractive bottles or packets, cannot be the right substitute of water. These soft drinks contain artificial color, flavors, sugars, calories and even artificial sweetener.
Needs of water for good health
Drinking plain water not only reduces our thirst but also keeps us healthy by maintaining metabolic functions. There are several needs of water for good health:
• Drinking water helps people who are worried about their growing calories. Intake of sufficient water each day can reduce their extra calories. These extra calories are responsible for gaining unwanted weight. Drinking plain water helps them to loose weight.
• There is a chance of getting extra calories for people who drink alcohol. Too much intake of alcohol also affects our kidney. It is important to drink sufficient amount of water. This reduces the chance of getting our kidney affected. Also, intake of water removes those extra calories that we gain while drinking alcohol.
• Today asthma is a growing problem for all age groups. Water plays the role of a medicine for people who are suffering from asthma. Drink plenty of water. This not only helps the secretion of mucous from our body but also protect us from respiratory diseases.
The need of water for good health is not necessary for all. People who are suffering from severe kidney problem or other medical conditions are restricted from drinking water. Therefore, the intake of drinking water depends upon the medical condition of our health. It is always important to drink sufficient amount of water under medical supervision
Often we ponder over the possible ways of getting a healthy smile displaying sparkling white healthy teeth. The eyes are often considered to be the windows to the soul. On similar lines the teeth can also be regarded as the doors to the soul. So, a lot of care needs to be taken to ensure a healthy smile and insure healthy teeth.
Since historical times man has learnt the importance of taking care of teeth. Some Sumerian tablets dating back to the period of 5,000 B.C. provide evidence that the ancient people took lot of care for their dental health. They even used toothbrushes prepared from tree branches.
Importance of getting healthy teeth
Apart from the cosmetic value of possessing shining white teeth there is also the more important functional utilities of teeth - chewing, grinding and tearing food to facilitate eating. Dental health and oral well being also serves as a parameter of internal health. A person having diseases like diabetes may also have unhealthy teeth.
Hurdles in the way of a healthy smile
Inadequate care towards upkeep of dental hygiene may result in a number of problems related to your tooth. These can take your healthy smile away. Some such tooth problems are tooth decay, tooth injuries and toothaches. Tooth decay is mainly caused by sugar and plaque. These are also causative factors for gum disease. Plaque is the build-up of debris and bacteria on the teeth. Tooth injuries may include chipped tooth or lost tooth. Toothaches may be due to a number of reasons. The main reason is formation of tooth cavities.
Ways to overcome the hurdles and get a healthy smile
Brushing the teeth properly using small circular motion twice a day helps get rid of sugar and plaque formation. Brushing similarly after meals is also beneficial. Rinsing the mouth also helps. Otherwise chewing an apple or sugarless gum also helps cleanse the teeth. The plaque formed between teeth and below gums may be effectively removed by flossing before going to bed.
Toothpastes having fluoride is preferable. This is assimilated into the teeth thereby enabling them to become more strong and resistant to decay. It also kills bacteria. It is advisable to change the toothbrushes after every 3-4 months since the edges get frayed.
Sugary and gummy substances like raisins should be consumed with meals and soon after good rinsing of the mouth is required. These feed bacteria in mouth and encourage tooth decay.
An effort can be made to re-implant lost tooth if it is brought to the dentist within an hour or so placed in glass of milk or saliva. Chipped tooth can be repaired by cosmetic bonding agents. These cosmetic agents need to match the rest of the teeth.
Toothaches cannot just be ignored and for this you need to avoid cold and chewy foods. A dentist should be consulted for advice. Recurrent toothaches are a cause of concern and the reason for the problem needs to be ascertained and attended to in time.
Steps to take to maintain a healthy smile
Visiting a doctor twice every year is required for looking after your dental and oral health. Brushing twice everyday for 2-3 minutes in gradual circular movements helps maintain the health of teeth. Flossing at bedtime daily and rinsing the mouth properly after meals and even brushing if possible promotes hygiene of teeth and mouth. If there are sores or growths in your mouth which are not healing up within two weeks then a dentist’s help is to be sought. You need to approach a dentist and carry out necessary diagnosis if there is a persistent pain in teeth and gums or jaws. Following these with dedication can go a long way to maintain your healthy smile for a long, long time
A research review reveals smoking and weight loss can never go together. The most talked over issue of the day is obese population. The health care people are trying to find out useful alternatives, towards obese along with important community. A number of options have already come up to cope up obese, as fast as possible.
Some of concrete truth about smoking and its co-related solution to the problem of excess of body weight; have look over myths and reality about smoking in the next paragraph.
A statistical observation by US centers for disease control and prevention points out that women are quitting smoking more in numbers than that of men. Data connected by the centers put down the percentage of women smokers to 20%even below than that in 2003 the figures of women smokers was only 19.2% compared to male smokers at 24.1%.
The opinion holds that exposure to cigarette smoking may cause damage to woman fertility. A study compiled about embryo quality and fertilization, divided into three groups. Says there was clear evidence of differences in the pregnancy rates per embryo transfer, it is around 48% with non smokers, the smokers around 19% and with the others 20%.
Smoking and impotence have practically no relationship. As of now it has been found that cigarette smoking invites innumerable deadly disease like lung cancer, heart disease emphysema, erectile dysfunction etc. the ill effects of smoking can affect the digestive system and may be the cause of human importance.
To generalize the facts quitting smoking will not lesson the importance. Men who have erection problem may try to create some improvement by quitting smoking. But according to doctors once the spot is damaged it cannot be restored by quitting smoking. Since everybody is different it may improve or even may not improve. The whole world knows about Viagra for erection. For some owe it may not work, especially to heart patients Viagra strictly forbidden.
Quitting smoking is possible if you ready think on in twice looking at the reason below.
* The factors that involve cancer risk. * Money * Bad breath * Stained teeth and fingers * Cough sore throat. * Breathing problem * Fatigue * Wrinkles * Arguments with friends or * Spouse who want stop you smoking * Heart disease risk * Gum disease etc.
Think if you are following a right pain.
Lack of Sleep Side Effects
A perfect good night sleep of about eight hours is essential to have a healthy body. But due to increased number of work hours to meet the work related goals, the number of sleep hours is reduced drastically. Most people are aware of the fact that lack of sleep is the major cause for a great number of illnesses. This article presents an overview of side effects that arises as a result of lack of sleep.
Brain muscles get tired after long hours of working and hence, the person will start to show signs of lowered concentration. Lack of concentration proves to be very dangerous, especially if you are involved in jobs such as operating machines or driving vehicles. In addition to lack of concentration, other medical conditions may develop due to lack of sleep. They include type 2 diabetes, depression, headache and dizziness.
Lack of sleep results to headache, which if neglected turns into migraine headaches, which are very hard to bear. The pain is mainly concentrated in the neck region and may even radiate to the upper back region. You can lose this sort of headache in just one night, even without any medication, by sleeping for about eight hours without any disturbance.
Another major effect of lack of sleep is depression. It is a very serious side effect that has to be given immediate care; otherwise, there is a risk of the person developing suicidal thoughts. Symptoms of depression include staying away from people, lack of interest in any work and may even be short tempered. This sort of depression can be easily overcome with some help and proper sleep.
Dizziness is a very dangerous side effect of not sleeping for sufficient hours. The person may feel perfectly alright then suddenly may start to feel dizziness, blurred vision and nausea. This is very serious, as it not only harms the person, but also people around him if the person is involved in activities such as driving.
Lack of sleep also reduces the extent of growth. This is due, mainly, to reduced secretions of the cortisol hormone. It may also result in other problems such as reduced immunity and poor digestion. Reduced immunity, in turn, makes the person susceptible to a great number of diseases that weaken the body to a great extent and hence, the overall growth reduces. In addition to the growth hormone, lack of sleep may disturb other hormones responsible for the metabolism of compounds such as glucose. This may result in conditions such as obesity and type 2 diabetes.
As can be seen, there are a great number of side effects due to lack of sleep, but these side effects can be easily overcome by having perfect sleep. Some people cannot sleep due to certain sleeping disorders rather than due to daily routine. If you are among of them, it is recommended to get an immediate solution for sleeping disorders, to avoid above given side effects.
In general, the damage done to the body due to regular activities is repaired during sleep. If there is not enough sleep, this repair process is disturbed.
Sleeping for less number of hours will results in poor memory capacity and the person may even develop hallucinations.
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