Diet

Exercise

Peace of Mind

Anxiety, stress, phobias, fears and worry can all affect your health. All of these conditions increase your body's need for vitamin B complex, especially pantothenic acid, which plays a vital role in producing anti-stress hormones. All of these issues drain your energy and interfere with your daily activities. The good news is that anxiety, stress, fears and worry are all behaviors, some learned, which can be corrected. According to the National Institute of Mental Health, effective therapies exist to treat every one of these issues, allowing you to get your life back into balance.

Restful Sleep

To stay healthy and be at the top of your game, you need uninterrupted, restful sleep. The normal sleep cycle includes four distinct stages of progressively deeper sleep, allowing the body to slowly fall into a deep sleep called REM, or rapid eye movement. According to the Mayo Clinic, sleeping disorders can have a profound effect on your life and health. Being tired during the day because of a restless night can cause safety issues such as auto accidents, and accidents at work and at home.

Source Article : http://www.livestrong.com

 According to the Mayo Clinic, the top health problems in America vary slightly between men and women. Men are more likely to commit suicide, and it is the eighth most common health problem for men. Men and women both need to be concerned, however, about the health problems that are common to both of them.

Heart Disease

For both men and women, heart disease kills the largest number of Americans per year. According to the American Heart Association, heart disease, which causes heart attacks and strokes, kills more people than all forms of cancer combined. Quit smoking and eat a diet low in fat and sodium to cut your risk.

Cancer

Stroke

Respiratory Diseases

Respiratory diseases such as bronchitis and emphysema belong to a class of diseases called COPD, or chronic obstructive pulmonary disease. The National Heart, Lung and Blood Institute recommends quitting smoking to prevent COPD, as it is the largest risk factor.

Injuries

According to the Mayo Clinic, the Centers for Disease Control states that the leading cause of fatal injuries in both men and women is motor vehicle accidents. Wearing your seatbelt, driving safely and not mixing alcohol and driving can prevent these accidents. Other causes of fatal accidents include poisoning and falls.

Diabetes

Type 2 diabetes can cause kidney damage, heart disease and blindness. It is also a leading cause of death in both men and women. Lose extra weight, exercise and eat a healthy diet to prevent diabetes.

Alzheimer's Disease

Alzheimer's disease is the fifth-leading cause of death in women, and the tenth in men. Doctors do not know exactly what causes Alzheimer's disease, but there may be a link between this disease and heart disease, as well as head injuries.

Influenza and Pneumonia

Most healthy people can fight off a simple case of influenza, but in some people, it may cause complications such as pneumonia, which are potentially fatal. Wash your hands frequently and get a flu vaccine each year as recommended by your doctor. Also, ask your doctor if a pneumonia vaccine is right for you.

Kidney Disease

Kidney disease is the ninth-leading cause of death for both male and female Americans. It can be caused by high blood pressure or diabetes, according to the Mayo Clinic. The American Diabetes Association stresses the importance of keeping your blood sugar under control if you are a diabetic in order to prevent kidney disease.

Septicemia

Septicemia, or blood poisoning is the tenth-leading cause of death among women. It is usually a complication of a bacterial infection such as a lung or urinary tract infection. The best ways to prevent septicemia are to wash your hands often, seek medical care for any infections in the body and to change tampons often and avoid using tampons that are more absorbent than you need.

Source : http://www.livestrong.com

Smoking Cigarettes

According to the National Cancer Institute, cigarette smoking kills around 443,000 people each year. Cigarettes contain hundreds of harmful chemicals like nicotine, tar and formaldehyde that are hazardous to your health. Long-term cigarette smoking can cause cardiovascular disease, cancer and respiratory problems.

Poor Diet

Eating an unhealthy diet is a surefire way to worsen your health. Diets composed of foods that are high in fat, salt, sugar and calories can lead to health problems like weight gain, diabetes, high blood pressure and high cholesterol.

Inactivity

Infectious Diseases

Infectious diseases like the flu, chickenpox and HIV sicken and kill millions of people each year. Infectious diseases occur when a person comes in contact with someone or something that is infected with germs like viruses and bacteria. Common methods of transmission include breathing, kissing, drinking and having unprotected sex.

Genetic Disorders

A genetic disorder is one that you inherit from your family members. Some genetic disorders, such as congenital heart defects, can be present at birth. Other genetic disorders, such as rheumatoid arthritis, may surface later in life. Genetic disorders can be mild, crippling or even deadly.

Excessive Alcohol Consumption

While having an occasional drink is alright, consuming alcoholic beverages in excess can affect your health. According to MedlinePlus, a service of the U.S. National Library of Medicine, regularly drinking large amounts of alcohol can damage your liver and increase your risk of developing cancer.

Stress

Stress can be extremely taxing on both your physical and emotional health. Common causes of stress include financial strain, family conflicts and problems at work. According to the Mayo Clinic, chronic stress can cause health problems like depression, insomnia and heart disease.

Poor Oral Hygiene

Poor oral hygiene is a commonly overlooked cause of poor health. Brushing and flossing your teeth at least twice a day is essential to keeping your mouth clean and healthy. According to Mayo Clinic, not taking care of your teeth and gums can cause tooth decay, gum disease and oral cancer. Research also suggests that heart disease may be linked to oral bacteria from gum disease.

Injuries

Getting injured can affect your health by causing you to experience pain, stiffness or reduced range of motion. Injuries can arise from car accidents, falls and improper lifting. Common injuries include broken bones, fractures, sprains, strains and tears.

 

source : http://www.livestrong.com

Here are 4 easy steps for making the summer active, healthful, and a total blast.


Step #1: Exercise

The weather is warmer, which makes summer a great time to exercise. After all, now you won’t have to battle icy paths, crowded gyms, or freezing wind. Instead, paths and parks are open for exploring, pools are kicking into high gear, and new fitness classes are starting. It’s totally gardening season too, which can burn off a surprising number of calories. Feel free to experiment until you find a way to exercise that is fun for you!

But let’s backtrack for a minute. Why is exercise step #1 of this plan?

Well, because exercise is key to a healthy life.
 
regular physical activity can help you…

• Increase your chances of living longer
• Feel better about yourself
• Decrease your chances of becoming depressed
• Sleep well at night
• Move around more easily
• Have stronger muscles and bones
• Stay at or get to a healthy weight

But wait, there’s more!


In addition to helping improve your life, exercise can also help stave off the health dangers that can decrease your quality of life.

exercise can reduce your risk of…

• Heart disease
• High blood pressure
• High cholesterol
• Stroke
• Type 2 diabetes

Now is the time. Take step #1 and find a fun way to get regular exercise.

Step #2: Stock up on Fruits and Veggies

 
June is Fresh Fruit and Vegetable Month, so what better time is there to explore the joys of fresh fruits and vegetables? Seasonal produce kicks into high gear in the summer months, so be sure to take advantage of the bounty!
One great way to pick up some new fresh fruits and vegetables is by visiting a local farmers’ market. At these markets, you can often try samples, talk with farmers about the best way to prepare new foods, and get trustworthy recommendations about new fruits and vegetables that you might like. Plus, you can get some exercise as you walk all around the market. For some tips about making the most of your visit to a farmstand or market

If there isn’t a farmers’ market near you, don’t despair! You can also get wonderful produce at most supermarkets. Just be sure to shop in season. Seasonal produce is fresher, tastier, and often much cheaper. Fresh fruits and vegetables that are in season during the summer include…

• Apricots
• Beets
• Berries
• Cantaloupe
• Carrots
• Corn
• Dark Leafy Greens
• Eggplant
• Honeydew melons
• Lettuce
• Nectarines
• Peaches
• Plums
• Tomatoes
• Turnips
• Watermelon
• Zucchini

And that’s just a sampling.
Of course, the reasons to eat fresh fruits and vegetables are many and varied. “Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.”, “Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.”


Step #3: Steer Clear of Empty Calories


Summer is chock-full of sodas, ice cream, potato salad, and chips with dip. Since many of these foods are loaded with empty calories (which are calories that don’t contain nutrients or anything good for you), be sure to eat them in moderation.
Watch out for SoFAS, which are solid fats and added sugars.  “Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories.” Solid fats can endanger your heart health, while added sugars make managing weight more difficult.
Bear in mind that a little bit of empty calories can be just fine. The key is moderation, not deprivation. When you’re going for a treat, have it in small portions and really enjoy it. For the rest of the time, find a more healthful alternative.
Here are some ideas for healthful alternatives to summer foods that are usually full of SoFAS…

• Ice cream — Replace it with sorbet or a fresh fruit granita
• Soda — Replace it with unsweetened iced tea or seltzer with fresh fruit slices
• Fried chicken — Grill the chicken instead
• Potato chips with dip — Try dipping fresh vegetables instead
• Potato salad — Roasted potatoes are a wonderful replacement
• Milkshakes — Fresh fruit smoothies are just as cool and refreshing

Step #4: Stay Hydrated!


Summer can get pretty hot.
Yeah, that’s kind of a no-brainer, but it bears mentioning anyway. Hydration is especially important in the hot summer months, even more so if you’re going to be active and exercising.
So how much water do you need?  “Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult.”
Water is a great tool for hydration. If you choose to go with a sport drink instead, check the Nutrition Facts first. How much added sugar is in a bottle? Are there empty calories? What nutrients are in the drink?
Often, it’s best just to stick with water.
If you want a hydrating treat with a flavor boost, try refrigerator tea. It’s inexpensive and delicious. Start by buying some decaffeinated tea bags in bulk. This often works out to $.08 per tea bag! Then take 3 of those bags and brew a big pot of tea — about a half gallon of water. Once the teabags have steeped, add fresh fruit slices and stick the whole thing in the fridge. Boom! You have a huge amount of calorie-free and totally delicious tea, available for far less than the cost of an equivalent amount of soda.
So there you have it. A 4-step plan for summer. Try it today!


 source : http://foodandhealth.com 

Losing weight and staying at a healthy weight long term does not have to be as hard as it seems. Rather than following some temporary "diet" or getting caught up in the latest fad diet trend, think about committing to making small and simple changes that you can sustain over a lifetime. Let's take a look at some simple, easy realistic changes that can make a big difference in your weight-loss efforts.



1. Use Smaller Plates and Bowls

 

This is especially helpful if you are one of those "clean your plate" types of eaters. Think about it--you often fill your plate and then eat everything you put on it. If you start off with a smaller plate, such as a nine-inch plate instead of a 12-inch plate, and eat everything on it, you will take in fewer calories.

Part of the reason larger plates and bowls encourage you to eat more is because food can look smaller in them. The same-sized serving of food appears much larger when it's served in smaller bowls and plates, essentially tricking your mind into thinking you're eating more when you're actually eating the same amount. The same goes for cups too.
2. Take Smaller Bites and Chew Slowly

It takes your stomach about twenty minutes to send signals to your brain that you're full. If you rush through your meal, you'll likely eat more than you need to really feel full. In order to help you eat at a slower pace, allowing your body to fully recognize the feeling of fullness and satiety, take smaller bites and chew your food more thoroughly. In fact, recent research found that people consumed about 12 percent fewer calories when they chewed a bite of food 40 times versus just 15 times.

3. Put Your Fork or Spoon Down After Each Bite

This may seem like a silly suggestion, but it really works. After each bite, set your fork down and take a sip of water (or other calorie-free beverage). This will help slow your eating pace and will allow you to really savor each bite, thus increasing satiety and helping you avoid going back for seconds.
4. Eat Your Veggies First

 




Half of your plate should be filled with produce. Vegetables (and fruits) are chock-full of fiber and water--both of which help you feel full faster and for a longer period of time. Plus, they're low in calories. If you fill up on produce first, you'll have less room in your tummy for those higher-calorie items on your plate.

5. Drink More Water

Oftentimes you mistake thirst for hunger and end up eating when really you are just dehydrated. An easy way to make sure you're drinking enough water throughout the day: carry a water bottle around with you and take sips all throughout the day. Also, drink a full glass of water before each meal--it'll help you eat less overall.


6. Plan Ahead

 



Even if you have the best intentions, it's easy to slip up and slide back into old habits if you don't plan your meals and snacks. On your least busy day of the week, spend an hour or so prepping your healthy meal ingredients for that week. Chop up your favorite veggies and fruits and place them in zip-top bags or reusable containers so that they're ready for snacks or meals. Cook up a big batch or brown rice or other whole grains to be used across several meals. Before dining out, check out the menu and nutritional information online and choose a healthy option before you get there.

While it seems like it might be a relatively easy question to answer, the number of calories a person burns each day can vary widely based on several factors:

Genes: The Centers for Disease Control and Prevention (CDC) states, "Most likely, genes regulate how our bodies capture, store, and release energy from food." Your parents' and their parents' genes can be a determining factor on how your body uses and burns calories.



Body Composition / Muscle Mass: Because muscle tissue uses more energy than fat tissue, individuals with larger, more muscular bodies, burn more calories.

Gender: In general, men have more muscle mass than women and will burn more calories.

Weight: The more weight a person is carrying on their body, the more calories they will require. As the weight is reduced, so are the calories needed by the body.

Age: According to the National Institutes of Health, as we age, lean muscle mass tends to deteriorate, especially if an individual is less active. Muscle loss can slow down the rate at which your body burns calories.

Illness/Trauma/Disease: Fever, burns, hyperthyroidism, Cushing's disease, and polycystic ovary syndrome are examples of other factors that can cause a shift in how the body uses calories.

Drugs: Seizure medications, antidepressants, corticosteroids, and nicotine can slow or increase the rate at which the body uses energy.

How Energy is Used


 
Basal Metabolic Rate (BMR) - is the minimum amount of calories the body needs to maintain regular functioning (breathing, moving blood around the body, building and repairing tissues, etc.). The BMR accounts for the greatest amount of calories burned daily--approximately 60 to 70 percent of total energy use. Depending on the person, this can vary 25 to 30 percent between individuals. BMR declines about two percent every 10 years after the age of 30.

Thermic Effect of Food (TEF) - this is the energy the body uses to digest, absorb and process food. This accounts for approximately five to 10 percent of daily energy use. The TEF value is higher for carbohydrate and protein-rich foods, because these take more energy to convert than fat does.

Physical Activity - Activity and exercise can use up an additional 20 to 40 percent of energy. People who tend to fidget throughout the day can burn anywhere from 100 to 800 extra calories a day.

How to Determine Your Calories

 

Calories can be determined with calorimetry (indirect or direct) or by estimations. Direct calorimetry is very expensive and is rarely used. This method figures calorie needs by measuring heat that emanates from the body, typically with the use of an isolated chamber. Indirect calorimetry, on the other hand, measures the amount of oxygen used by an individual since there is a relationship between the body's use of energy and oxygen. Indirect calorimetry can be performed with a number of instruments including a mounted cart or backpack.

The easiest, and cheapest, method for determining calories is by using an estimate. The method most widely used in hospitals and by registered dietitians is the Harris-Benedict Equation, which takes various factors into consideration including weight, height, age, physical activity and illness.

Technology also provides many tools and apps like calorie calculators, heart rate monitors, and wearable fitness trackers. However, to get the most accurate information about your personal calorie needs, talk to your doctor or dietitian.

In one of their latest commercials, Coca Cola asks,"What if there were a new, fun way to pay for a Coke?" No, they're not talking about Monopoly money. The company actually set up a jumbo stationary bike rigged to some sort of Rube Goldberg contraption, which spat out a can of Coke after each rider cycled for 23 minutes.



While the Coke was probably quite warm once it made it's way through the machine's slides and doodads that sunny day, the message was clear: If you want to work off the calories in a can of cola, be prepared to exercise for more than one-third of an hour (or even longer if you weigh less than their estimated 140 pounds).

Of course, that's just one can, which at 12 ounces is among the smallest packages of Coke on the market. Chug a 20-ounce bottle (labelled as just one serving), and you'll feel 240 calories rush right down your throat. That would take the same 140-pound person nearly 40 minutes to work off on that stationary bike.
But from a fitness standpoint, why spend your exercise time working off your dietary mistakes or "earning" a can of what's essentially liquid candy? Coke still supplies nothing but empty calories, as it has no vitamins, minerals or other nutrients -- just a whole lot of sugar.

And what if you skipped that Coke entirely but stuck with the exercise? You'd end up losing weight, not just breaking even and feeding an unhealthy habit. One pound of body fat contains about 3,500 calories; by burning off an extra 140 calories per day, you'd lose that pound in 25 days.




And by working off the caloric content of a 20-ounce Coke per day (without actually drinking the soda), it would take you just under 15 days to lose a pound -- so by the end of the month, you'd be two pounds lighter.

Weight aside, exercise comes with a plethora of health benefits -- and the Coca Cola Company does deserve a bit of credit for encouraging aerobic activity. This type of workout, which includes biking, brisk walking, jogging and swimming, is shown to help prevent some major illnesses such as Type 2-diabetes, high blood pressure, stroke and even certain types of cancer. It also helps keep your immune system strong and your arteries clear of plaque.

Exercise is even good for your brain. It's shown to elevate mood and help combat depression, and also helps your mind stay sharp as you grow older. In fact, aerobic activity may be one of the best ways to fight Alzheimer's disease in old age.




The truth is that exercise doesn't make up for a poor diet, no matter how many calories you burn. But by adopting healthier eating habits and engaging in regular exercise at the same time, you can make a significant difference in your weight as well as your overall health. So say "no" to the Coke and "yes" to the exercise, and you'll truly feel good about your choices.

Breakfast. Go without it, and you're just begging to pack on the pounds, right? Fitness experts may tout the virtues of breakfast when you're trying to slim down, but new research shows that the link between your morning meal and the numbers on the scale may be weak, if it even exists at all. That's not to say a healthy breakfast won't help you get the day started right, but you may be no more likely to gain weight if you skip it altogether.



 The Study

The latest study comes from the University of Alabama at Birmingham (UAB), and disputes the notion that eating breakfast has any effect on weight. This may be the most insightful research on the subject yet, as previous studies have only found a correlation between breakfast and weight, but not causation. So while a greater percentage of overweight subjects in the past may have been breakfast-skippers, the evidence didn't show that their lack of morning sustenance actually contributed to their weight.

Said David Allison, senior investigator and director of the UAB Nutrition Obesity Research Center, "The field of obesity and weight loss is full of commonly held beliefs that have not been subjected to rigorous testing; we have now found that one such belief does not seem to hold up when tested...This should be a wake-up call for all of us to always ask for evidence about the recommendations we hear so widely offered."

A total of 309 overweight and obese adults participated in the UAB study, and people were randomly instructed to either eat breakfast or to go without food in the morning. There was also a control group, which was not given any instruction on breakfast habits at all. Some people in this group ate breakfast, while others did not.

The Result?

No group had any weight-loss benefit over the other, implying that breakfast habits are irrelevant when it comes to shedding pounds. With a 16-week span, this study also lasted longer than many similar trials.

Despite these findings, however, the jury is still out on whether or not breakfast matters for weight maintenance over the course of years or decades. In addition, researchers didn't monitor factors such as hunger level, body-fat levels or metabolism. Because the body tends to burn fewer calories when deprived of food, there's still a chance that skipping breakfast may cause enough of a metabolic slowdown to affect weight over the long term.
Should You Eat Breakfast?

Weight loss or not, it's still a smart idea to start the day with a dose of proper nutrition. Your brain and muscles require carbohydrates to function at peak performance, and breakfast calories can help keep you energized throughout the morning.

To help your body get going in the early hours, try a bowl of oatmeal with almond milk and berries, or an egg-white omelet with spinach and mushrooms. And forget about sugary donuts or sweet cereals, which contain too many empty calories and will leaving you craving more food shortly after eating. By greeting the day with a balanced meal instead, you'll help ensure good health--regardless of your weight-loss goals.