Monday June 17, 2019

Tips That Can Help in Boost Healthy Living

Five easy-to-find foods to boost your health:

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Tips That Can Help in Boost Healthy Living
Stay healthy with dried fruits, health bars. Pixabay

Get your diet chart right for a healthier and happier you.

Faith Toogood, a nutritionist working with Spire Bristol Hospital here, has suggested tips on foods that can help in boost healthy living, reports femalefirst.co.uk.

Five foods to give up:

* Sugar: The sweet stuff is enemy number one when it comes to losing weight. Recent studies have suggested that our excessive consumption of sugar is contributing to the obesity epidemic – on average we’re eating about twice as much sugar as we should be. Try to opt for low sugar alternatives and get in the habit of reading the labels of the foods you buy – and if sugar is listed in the first three ingredients then don’t buy it.

* Trans-fats: A trans-fat is a form of unsaturated fat which behaves like a saturated fat because of its chemical structure. It should be avoided as trans-fats increase the levels of ‘bad’ cholesterol in your blood, while also lowering the amount of ‘good’ cholesterol in the blood.

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Avoid the intake of processed meat in your diet. Pixabay

* Processed meats: A processed meat isn’t just spam, which is what initially springs to mind. The definition includes any meat that has had something done to it to make it last longer (through salting, curing, smoking or using chemical preservatives) which includes lunch meats such as Parma ham and bacon.

* Ready meals: They’ve been on the bad list for a while, but ready meals are often laden with a large amount of salt and sugar and are highly processed. Popular choices such as lasagne, moussaka and curry are some of the worst culprits as they can contain large amounts of saturated fat.

Also Read: Dark Chocolate Your Key to Healthy Heart

Five easy-to-find foods to boost your health:

* Nuts: Nuts are packed with protein, fibre and essential fats, which makes them a very healthy snack. Just a handful of nuts contain a variety of vitamins and minerals – from vitamin E to help your skin to zinc which aids fertility. The best choices include almonds, brazil nuts, cashews and walnuts.

* Oats: Oats have long been associated with a healthy lifestyle and for good reason. Wholegrain oats are a good source of carbohydrate, magnesium and have a low glycemic index, which means they release energy into the blood stream slowly.

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Kale. Pixabay

* Kale: This leafy green has enjoyed a resurgence in popularity and rightly so. It’s extremely nutritious, widely available and cheap so there’s no excuse not to give it a try. Kale is very low fat and low in calories and it’s also a good source of dietary fibre, iron and calcium.

* Oily fish: There is some evidence that oily fish such as salmon, mackerel and sardines help protect against cardiovascular disease, prostate cancer, age-related vision loss and dementia. Eating two portions of fish a week, with at least one of these being an oily fish, can help maintain a healthy blood pressure and reduce risk of heart disease.

* Pulses and beans: Pulses include foods such as beans, lentils and chickpeas – they’re a great low-fat source of protein, fibre, vitamins and minerals such as iron which makes them an excellent addition to a healthy diet. (Bollywood Country)

Next Story

Having A Muscular Body Can Increase Your Longevity

"Rising from a chair in old age and kicking a ball depend more on muscle power than muscle strength, yet most weight-bearing exercise focuses on the latter"

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The highest value achieved after two-three attempts with increasing loads was considered the maximal muscle power and expressed relative to body weight. Values were divided into quartiles for survival analysis and analysed separately by sex. Pixabay

Want to increase your longevity? If yes, then speed up your weight-lifting routine as a new study suggests muscle power might be key to long life.

The study, presented at the EuroPrevent 2019 in Lisbon, indicates that power depends on the ability to generate force and velocity and to coordinate movement.

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“We now show that power is strongly related to all-cause mortality. But the good news is you only need to be above the median for your sex to have the best survival, with no further benefit in becoming even more powerful,” said Araújo. Pixabay

“Rising from a chair in old age and kicking a ball depend more on muscle power than muscle strength, yet most weight-bearing exercise focuses on the latter,” said study author Claudio Gil Araújo, Professor at Exercise Medicine Clinic — CLINIMEX in Rio de Janeiro, Brazil.

“Our study shows that people with more muscle power tend to live longer,” Araújo said.

For the study, the team enrolled 3,878 non-athletes, aged 41-85 years, who underwent a maximal muscle power test using the upright row exercise between 2001 and 2016. The average age of participants was 59 years, five per cent were over 80 and 68 per cent men.

The highest value achieved after two-three attempts with increasing loads was considered the maximal muscle power and expressed relative to body weight. Values were divided into quartiles for survival analysis and analysed separately by sex.

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The study, presented at the EuroPrevent 2019 in Lisbon, indicates that power depends on the ability to generate force and velocity and to coordinate movement. Pixabay

During a median 6.5-year follow-up, 247 men (10 per cent) and 75 women (6 per cent) died, according to the study.

Muscle power start decreasing after 40 years of age.

Also Read: FBI-Affiliated Portals Information Made Public by Hackers

“We now show that power is strongly related to all-cause mortality. But the good news is you only need to be above the median for your sex to have the best survival, with no further benefit in becoming even more powerful,” said Araújo.

The researchers suggest multiple exercises for the upper and lower body, weight with the load to achieve the maximal power (not so easy to lift and not so heavy that you can barely lift it) may increase muscle power. (IANS)