RECOMMENDATIONS AND NUTRITION STRATEGIES ON FEELING AND STAYING HEALTHY

There is a secret behind feeling and staying healthy. How do you know when you are completely healthy or leading a healthy lifestyle? Very easy! You know without a medical doctor telling when:

•    you jump out of bed every morning with more energy than you know what to do with;
•    you feel better and younger than ever before;
•    all your body parts function normally;
•    you are excited to tell everyone how great you feel;
•    people who see look marvelously at you with open wonder.

How do you achieve the above scenario? There are some recommendations by nutrition specialists which, if followed, can lead to this optimal healthy lifestyles and hence longevity in life. These are listed as follow:

1.    You must endeavour to stay lean and active throughout life. (body weight should not increase by more than 10 pounds after age 21). Your regular exercise (daily, preferably morning) is very important.

2.    Eating abundant quantity of fruits and vegetables (at least five servings/day) is essential to healthy living. Always include green leafy and orange colored vegetables on your daily servings.

3.    Unrefined whole grains should be consumed. This is very good for your body than their refined counterparts. The intake of refined simple sugars and refined flour and carbohydrates should be very low and minimal.

4.    Red meat should be eaten only occasionally. Eating of red meat should be discouraged from the middle age.

5.    Fish and poultry should be eaten in moderation as an alternative to red meat.

6.    Animal fats and trans-fatty acids from partially hydrogenated vegetable oils should be avoided and not eaten. These are not good for your state of good health. The preferable healthy alternatives are unsaturated fats such as olive oil, corn oil, soy-bean oil etc.
      a.    Mono-unsaturated fats, such as olive oil and others are healthy alternatives for fat.
      b.    Highly poly-unsaturated fats, such as corn or soy-bean oil may also be healthy alternatives.

7.    Hence, deep fried fast foods and most commercially prepared foods contain trans-fatty acids and these should be avoided.

8.    Growing children, adolescents, and lactating women require adequate intake calcium. This is absolutely important for them. Supplements of calcium should be used if in case dietary sources are low. Middle aged and older adults do not need high consumption of milk or dairy products for their healthy existence. The consumption is not likely to be necessary or beneficial for them.

Consumption of daily values of a multiple vitamin preparation containing folic acid may provide a sensible nutritional safety net. This is where GBG 10-in-1 chewable is applicable. This GBG 10-in-1 has been reviewed through Physician’s Product Review in http://www.tinyurl.com/davemog1 as follow:

      a.    Definite evidence has shown that folic acid containing multivitamin supplements during early weeks of pregnancy will prevent a large fraction of neural tube defects in infants.

      b.    Women should also consider a multivitamin supplement containing folic acid and iron.

      c.    Vitamin C and Vitamin E may help reduce the risk of cardiovascular diseases, cataracts, and other diseases, such as cancer.



9.    Lastly, eating of different types of cultural foods based around minimally processed foods from plant sources will provide a healthy and interesting experience. This has been clinically proved effective to healthy existence.

Any qualitative multivitamin supplements should contain the following formulas with all the nutrients in all the fruits as follow:

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b. Fruits and Vegetable Rich Diet
The U.S. Department of Health and Human Services, the U.S. Department of Agriculture, and the National Academy of Sciences has implemented the “Five a Day” campaign. They recommend that each person eat at least 5 servings each of fruits and vegetables every day along with a variety of foods. However, eight to ten servings per day is best for cancer prevention.

Fruits and vegetables are rich sources of fiber, vitamins, minerals, and phytochemicals. One should eat a variety of fruits and vegetables.

A serving of fruit or vegetable is equal to:
•    ½ cup of fruit,
•    ¼ cup of dried fruit,
•    ½ cup of cooked vegetables,
•    1 cup of raw vegetables or ¾ cup of fruit or vegetable juice.

It is beneficial to your health that you should eat a variety and quantity of vegetables and fruits in the daily diet. It is also wise to choose dark green, and deep yellow vegetables, as well as citrus fruits such as oranges.

Other Dietary Substances
The daily human diet typically contains as many as 100,000 chemicals (e.g., coffee contains 1000). Of these, only 300 are nutrients, only some of which are essential. However, many non-nutrients in foods are useful.
For example, food additives (e.g., preservatives, emulsifiers, antioxidants, stabilizers) improve the production and stability of foods.

Trace components (e.g., spices, flavors, odors, colors, phytochemicals, and many other natural products) improve appearance and taste.

Fiber, which occurs in various forms (e.g., cellulose, hemicelluloses, pectin, gums) increases GI motility, prevents constipation, and helps control diverticular disease. Fiber is thought to accelerate the elimination of cancer-causing substances produced by bacteria in the large intestine. Epidemiologic evidence strongly supports an association between colon cancer and low fiber intake and a beneficial effect of fiber in functional bowel disorders, Crohn’s disease, obesity, and hemorrhoids.

Soluble fiber (present in fruits, vegetables, oats, barley, and legumes) reduces the postprandial increase in blood glucose and insulin and can reduce cholesterol levels. The typical Western diet is low in fiber (about 12 g/day) because of a high intake of highly refined wheat flour and a low intake of fruits and vegetables.
Increasing fiber intake to about 30 g/day by consuming more vegetables, fruits, and high-fiber cereals is generally recommended.

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NOTE: You can use this write-up for any purpose only if the link will remain active and unchanged with and you will not alter the author’s contents in the write-up.

David Mog Benroe deals with aerobics exercises and he is very versed in health and nutrition affairs. He is a graduate in applied science, sports consultant, researcher, among his other specialties. You can read more about his write-ups on http://ChromosomeBabyGenderDetermination.blogspot.com/

How to Reduce Your Risk of High Blood Pressure Through Nutrition

Do you or does someone in your family have high blood pressure? If so, you're not alone; according to the recent survey by UN, one in three persons in the all over the globe is in the same situation.

High blood pressure is associated with:

    increased risk of cardiovascular disease,

    congestive heart failure,

    peripheral vascular (blood vessel) disease, and

    renal (kidney) insufficiency.
There are no specific symptoms of high blood pressure, so prevention is highly recommended!

One of the most dangerous aspects of high blood pressure (also called hypertension) is that you may not know that you have it! Nearly one-third of people who have hypertension don't know it; however, there are signs of extremely high blood pressure which you should be on look-out for. We will discuss these signs later.

However, for more information on how to reduce the risk of high blood pressure through nutrition, click http://tinyurl.com/PerfectHealthForAll

The Role of Diet in High Blood Pressure

What we eat plays a large role in preventing and treating high blood pressure. According to the National High Blood Pressure Education Program (NHBPEP), the following dietary changes have been proven to help reduce your risk:

1.    Maintain a healthy weight.
 
People who are overweight are two to six times more likely to develop high blood pressure than people who are not. The five-year Primary Prevention of High Blood Pressure Trial showed that a loss of even six pounds was enough to significantly decrease blood pressure. 

    Start reducing those calories, avoiding sweets and fats, and,

    If you are overweight, make losing five to 10 pounds over the next six months a primary goal.

2.    Reduce your salt intake.

Even a modest reduction in salt consumption may prove beneficial in lowering your blood pressure. Most of the salt in the average diet does not come from the salt shaker; look to processed and fast foods as the primary culprits. Use more fresh and whole foods, and avoid foods in boxes and cans and fast food as much as you can to lower salt intake.
 
3.    Limit alcohol consumption.

Having three drinks a day is linked to an increase in blood pressure. The NHBPEP estimates that up to 11 percent of all high blood pressure cases may be directly linked to alcohol consumption. Who wants to drink beer anyway if you've already given up the salted peanuts and pretzels?

Possible Dietary Strategies

A host of dietary strategies may be proven to lower blood pressure. Try the above suggestions first, then consider these additional strategies. None will cause harm, and they just might work.

•    Increase your potassium intake.

Most fruits and vegetables are high in potassium. A few studies have shown that people with a low potassium intake have a higher risk of high blood pressure. Fruits and vegetables contain plenty of fibre and are important sources of a variety of nutrients and phytochemicals as well, so what have you got to lose?

•    Drink more milk.

It appears that increasing calcium intake may help lower blood pressure, especially for people who rarely consume milk. Calcium supplements do NOT appear to reduce risk, so add a glass of milk to your meals and your bones and blood vessels may both thank you.

•    Enjoy more of the sea food.

The omega-three fatty acids found in saltwater fish appear to have a role in lowering blood pressure. Fish-oil pills are usually not recommended, especially without a physician's approval, because they may interact with other medications. Choose seafood for dinner two times each week to help keep blood pressure under control.



The DASH Diet

A Dietary Approach to Stop Hypertension has been shown to lower blood pressure and probably will decrease the risk of developing high blood pressure (New England Journal of Medicine, April 17, 1997). To eat the DASH way, follow these guidelines:

    Center your meals around carbohydrates such as pasta, rice, legumes and vegetables.

    Use meat as part of a meal, not the primary focus.

    Enjoy fruit for snacks and desserts.

The DASH plan encourages consumption of more fruits and vegetables than normally recommended; at least eight servings a day are needed for results.

The Bottom Line

What we eat has been proven to lower blood pressure levels, and most likely will also help prevent the onset of high blood pressure. Start a trend for yourself and your children today.

Finally, there is a healthy style you can adopt conveniently that will help you in preventing/controlling any symptoms of high blood pressure.  To know more about this new pattern of fighting high blood pressure, click http://tinyurl.com/PerfectHealthForAll

8 Steps You Can Adopt To Lower Your Blood Pressure

High blood pressure (also called hypertension) is diagnosed when a patient’s blood is pushing too hard against the walls of the arteries. High blood pressure is a dangerous condition that is linked to heart attack, heart failure, stroke, kidney disease and other disorders.

According to the American Heart Association (AHA), it affects one out of every three Americans, (and this statistic is visibly applicable to all other people all over the world).

Untreated high blood pressure can cause the heart to eventually overwork itself to the point at which serious damage can occur.

High blood pressure can also cause injury to other areas served by delicate arteries that are damaged by the increased pressure. These include the brain, the eyes (retinopathy) and/or the kidneys (nephropathy).

In most cases, there is no cure for high blood pressure. Every day, millions of people quietly battle this silent killer. There are some medications that can control high blood pressure, but there are several lifestyle changes you can adopt to help you keep your blood pressure lower.

There are several things you can do to lower your blood pressure. The top eight are:

1. Eat a healthful diet. Studies have shown that people on the American Heart Association's Dietary Approaches to Stop Hypertension diet, or "DASH" diet, for only eight weeks experienced a significant reduction in blood pressure. The DASH diet emphasizes fruits, vegetables, whole grains and low-fat dairy while limiting saturated fat and red meat.

• Eat less fatty foods.

• Eat foods low in kilo calories e.g. skim milk, lemon juice, legumes, cereals, mushrooms, potatoes, bread etc.

• Eat good healthy mixed meals, but take less i.e. don’t overeat.

• Eat meals which contain plenty of fibre e.g. fruits and vegetable.

• Use natural honey for sweetening instead of sugar.

o    Cultivate the habits of using ginger, garlic and onion in seasoning your foods. These reduce blood pressure. (Research has shown that ginger helps to retard the production of cholesterol by the liver and has been known to reverse the increase in triglycerides and LDL cholesterol, thus helping to combat heart attack.)

2. Excessive sodium intake also has been linked to an increased risk of high blood pressure. Limiting salt intake to 2,000 milligrams per day may help keep blood pressure low. A diet of 1,500 milligrams or less salt is especially effective at controlling blood pressure, according to the National Institutes of Health. Sodium is found in many foods, so keep an eye on the ingredients list to help rein in your sodium intake. In addition, avoid adding table salt to foods.

3. Avoid smoking. The nicotine found in tobacco products constricts blood vessels, causing your hear to beat faster and raising blood pressure for a period of time. Smoking also damages blood vessel walls and hardens the arteries, which both increase the risk of high blood pressure.

4. Abstain from excessive drinking. Alcohol consumption has a significant impact on blood pressure in some people. Limit alcohol use to one drink per day for women and two drinks per day for men. One drink is defined as one 6-ounce glass of wine per day, one 12-ounce beer or one 1-ounce shot of distilled spirits.

5. Get regular exercise. Exercising three to four times per week helps regulate high blood pressure, keeping in mind that the regularity of the exercise is more important than the intensity of the workout. Individuals should consult their physician before starting an exercise program.

To be effective, the exercise must be aerobic, meaning it must move large muscle groups and cause you to both breathe more deeply and to push your heart to work harder to pump blood. However, your activity level does not need to be especially intense. For example, studies have shown that tai chi (an ancient Chinese workout involving slow, relaxing movements) may lower blood pressure almost as well as moderately intense aerobics.

6. Lose weight. Shedding pounds, especially in the abdominal area, can immediately lower blood pressure and help reduce the size of the heart. A loss of just 10 pounds can make a significant difference. In many people, a simple combination of weight loss and salt restriction eliminates the need for taking blood-pressure medication.

7. Try to relax. Emotional factors may play important roles in the development of high blood pressure. Studies have linked numerous activities to reducing blood pressure. These include cognitive-behavioral therapy, transcendental meditation, active religious faith and participation in activities related to a faith community. Other research has linked owning a pet with lower overall blood pressure. Relaxation techniques typically work best when they are employed at least once a day.

Also, don’t allow anxiety to rule over your life on any matter e.g. business deals, family lifestyle, etc. Anxiety normally increases blood pressure. Relax, no condition is permanent, all activities/experiences in life are transient.

8. Change your lifestyle.

These days, electro-mechanical means of achieving our ends is contributing to an increase in blood pressure. The sedentary lifestyle being adopted as a result of technological innovations has led to a lot of recessive trait in modern lifestyle. Such recessive activities require being reversed as follows:

Ø  Climbing more of the staircase instead of using elevators.

Ø  Engage in more productive activities e.g. physical community service instead of misusing the time in sitting down for long hours in sedentary recreational activities such as watching television, playing video games and browsing the internet.

Ø  Standing up to change channels on TV instead of sitting down while using remote control.

Ø  Strolling a short distance instead of using a vehicle.

Ø  Encouragement of the Physical Education programmes in our schools.

Ø  Exercising (e.g. jogging) every morning; or at least once a week, preferably on Saturday morning etc.

Ø  Whoever you are, whatever your age or level, engage yourself in one sport, at least.

 

What we eat has been proven to lower blood pressure levels, and most likely will also help prevent the onset of high blood pressure. Start a trend for yourself and your children today.

Finally, there is a healthy style you can adopt conveniently that will help you in preventing/controlling any symptoms of high blood pressure.  To know more about this new pattern of fighting high blood pressure, click http://tinyurl.com/PerfectHealthForAll