It is said that every person has two doctors with him... his right leg & his left leg. A vigorous 5 mile walk can do more good for an unhappy but otherwise healthy man than any medicine or psychology. it is the easiest exercise for most individuals, one that can done without equipment except good shoes, in most terrains & weather & also in very old age.
What we are talking about is not just walking but brisk walking. Here are the benefits of the same--
Why walking ?
Walking is the most natural exercise known to man.
Besides this, here are the other benefits of walking ---
1 ) Walking improves circulation Calf muscles are man's second heart. On walking, these muscles pump the blood to the heart with all force. This leads to greater heart exercise, increased oxygen requirement & better blood circulation.
2) Walking is good for the heart
The increased oxygen requirements lead to exercise for the heart. On a long term basis, it leads to a better circulation for the heart. Thus it reduces the chances of a heart attack.
2 ) Walking cuts fatigue Once daily brisk walking has become a habit, you start reaping the benefits.Soon there is no need of any laxatives.No more low back ache.No more of that catch while bending.Above all, in shape body is not easily fatigued.
3 ) Walking improves the posture.
4 ) Psychological benefits
Many studies have shown enormous psychological benefits of walking. It has been shown that daily walking habit reduces anxiety, tension & improves mood.
What is "brisk walking"?
It has been shown that what works best is not walking but "brisk walking". Scientifically, it correlates with the pulse rate that you should achieve for the maximum benefit. However, simply speaking, brisk walking means : a level that's not just strolling; but not out pf breath either.
How many minutes a day should one walk briskly?
No study has established the exact time for the maximum benefit. However 45minutes to 1 hour is a good guide.
You can even incorporate it in your daily life style. That way you will automatically walk briskly to the office & for that matter anywhere. A short brisk walk is is worth two miles of ambling. That way you will easily get minimal amount of good exercise every day. And, as striding becomes a habit, you will soon get more exercise, willingly.
Wednesday, August 22, 2007
Tuesday, August 21, 2007
HEALTH BYTE
Apple, the Wonder Fruit ( Modified)
Most of us are familiar with the tale that originated from Switzerland of William Tell when an Apple was placed on the head of his son and Tell was ordered to split the apple with his arrow or lose his son. Of course Tell succeeded in piercing the apple into two and saved his son. Again we have heard of Adam's apple. The story goes that in the Garden of Eden, Adam ate a piece of the forbidden fruit that got stuck in his throat, and thus the term Adam’s Apple. An Adam's apple sometimes looks like a small, rounded apple just under the skin in the front of the throat, usually seen in boys. Now let’s have some interesting facts about Apples and how they aid in good health.
The Greek and Roman mythology refer to apples as symbols of love and beauty but Apple contain vitamins like Vitamin C, Beta-Carotene, iron and potassium etc., The Vitamin C content may not be as good as Oranges but apples have very high mineral contents, pectins, malic acid which are good in normalizing the intestines. Apple is good for treatment of anaemia, dysentery, heart disease, headache, eye disorders, kidney stones and promotes vigour and vitality. Apple juice is good to overcome a liverish feeling, further, apples are unlikely to cause allergic reactions and are excellent means of providing essential fluids to the body.
A popular saying about apples is that apples combine the best attributes of something old and something new. A number of components in apples, have been found in studies to lower blood cholesterol with a reduced risk of ischemic heart disease, stroke, prostrate cancer, type II diabetes and asthma. A new study whose findings have been published in the Journal of Alzheimer’s Disease is sure to bring cheers for people suffering from this strange disease. This study suggests that eating and drinking apples and apple juice, in conjunction with a balanced diet, can protect the brain from the effects of oxidative stress- and that we should eat such antioxidant-rich foods. Apples are also good for treatment of the Acid reflux condition also called gerd (gastro esophageal reflux disease).
It is well said that we should have in our diet apart from vegetables, fresh coloured fruits like Yellow Apples, Green Apples, Red Apples etc., which are easily available considering that we have some of the best Apples coming from places like Kashmir, Himachal Pradesh etc., Of course imported apples like Washington apples and Australian apples are available at big departmental stores. Some of the well known apple varieties are Golden Noble, Bramleys etc., As in vegetables like carrot, the colours in fruits like Apples are indicative of good health as shown below:
Green Apples- Good for strong bones and teeth, aids in vision, anti cancer properties.
Yellow Apples- Good for heart and eyes, immune system, reduce risk of some cancers.
Red Apples- Good for heart, Memory function, lower risk of some cancers and to maintain urinary tract health.
So lets seize the opportunity to grab as much apples as we can in our diet for good health for the whole family.
Most of us are familiar with the tale that originated from Switzerland of William Tell when an Apple was placed on the head of his son and Tell was ordered to split the apple with his arrow or lose his son. Of course Tell succeeded in piercing the apple into two and saved his son. Again we have heard of Adam's apple. The story goes that in the Garden of Eden, Adam ate a piece of the forbidden fruit that got stuck in his throat, and thus the term Adam’s Apple. An Adam's apple sometimes looks like a small, rounded apple just under the skin in the front of the throat, usually seen in boys. Now let’s have some interesting facts about Apples and how they aid in good health.
The Greek and Roman mythology refer to apples as symbols of love and beauty but Apple contain vitamins like Vitamin C, Beta-Carotene, iron and potassium etc., The Vitamin C content may not be as good as Oranges but apples have very high mineral contents, pectins, malic acid which are good in normalizing the intestines. Apple is good for treatment of anaemia, dysentery, heart disease, headache, eye disorders, kidney stones and promotes vigour and vitality. Apple juice is good to overcome a liverish feeling, further, apples are unlikely to cause allergic reactions and are excellent means of providing essential fluids to the body.
A popular saying about apples is that apples combine the best attributes of something old and something new. A number of components in apples, have been found in studies to lower blood cholesterol with a reduced risk of ischemic heart disease, stroke, prostrate cancer, type II diabetes and asthma. A new study whose findings have been published in the Journal of Alzheimer’s Disease is sure to bring cheers for people suffering from this strange disease. This study suggests that eating and drinking apples and apple juice, in conjunction with a balanced diet, can protect the brain from the effects of oxidative stress- and that we should eat such antioxidant-rich foods. Apples are also good for treatment of the Acid reflux condition also called gerd (gastro esophageal reflux disease).
It is well said that we should have in our diet apart from vegetables, fresh coloured fruits like Yellow Apples, Green Apples, Red Apples etc., which are easily available considering that we have some of the best Apples coming from places like Kashmir, Himachal Pradesh etc., Of course imported apples like Washington apples and Australian apples are available at big departmental stores. Some of the well known apple varieties are Golden Noble, Bramleys etc., As in vegetables like carrot, the colours in fruits like Apples are indicative of good health as shown below:
Green Apples- Good for strong bones and teeth, aids in vision, anti cancer properties.
Yellow Apples- Good for heart and eyes, immune system, reduce risk of some cancers.
Red Apples- Good for heart, Memory function, lower risk of some cancers and to maintain urinary tract health.
So lets seize the opportunity to grab as much apples as we can in our diet for good health for the whole family.
Friday, August 17, 2007
Don't Buy - They Are Selling Sickness
You are already aware that lie has spread around you in religion, finance and politics.
Also act mindfully while taking medical decisions beside religious, financial and political decisions.
Ray Moynihan and Alan Cassels reveled some of the secrets of in their book pharmaceutical companies in their book “Selling Sickness”. See attached pdf for review.
What they say is basically that do not accept every disease that pharmaceutical companies “offer” you. Drug corporations including doctors constantly tell lies and their “awareness” groups could make you victim of all kinds of diseases.
In their advertising campaigns, they will put in this way “You are unaware that you are sick” “Latest research has redefined a host of medical conditions and you seem sick” If you don’t read the counter material, soon a perfectly healthy you will “find” yourself sick; becoming victim of money hungry doctors and sales targeted awareness groups: Including depression, sleeplessness and bipolar disorder; a perfectly healthy you could be sick in following ways: Restless legsAttention deficit disorder, Social anxiety disorderIrritable bowel syndrome Pharmaceutical companies wish to include larger and larger segments of the population to make money by labeling you sick.
You could have “few more conditions” like bone density loss and premenstrual dysphoric disorder, and they will make it appear that virtually every Pakistani has a disease in need of a treatment. As for final words, lives a simple life like Rasoolullah to avoid “buying sickness”. May Allah guide you in the right direction. Ameen.
Also act mindfully while taking medical decisions beside religious, financial and political decisions.
Ray Moynihan and Alan Cassels reveled some of the secrets of in their book pharmaceutical companies in their book “Selling Sickness”. See attached pdf for review.
What they say is basically that do not accept every disease that pharmaceutical companies “offer” you. Drug corporations including doctors constantly tell lies and their “awareness” groups could make you victim of all kinds of diseases.
In their advertising campaigns, they will put in this way “You are unaware that you are sick” “Latest research has redefined a host of medical conditions and you seem sick” If you don’t read the counter material, soon a perfectly healthy you will “find” yourself sick; becoming victim of money hungry doctors and sales targeted awareness groups: Including depression, sleeplessness and bipolar disorder; a perfectly healthy you could be sick in following ways: Restless legsAttention deficit disorder, Social anxiety disorderIrritable bowel syndrome Pharmaceutical companies wish to include larger and larger segments of the population to make money by labeling you sick.
You could have “few more conditions” like bone density loss and premenstrual dysphoric disorder, and they will make it appear that virtually every Pakistani has a disease in need of a treatment. As for final words, lives a simple life like Rasoolullah to avoid “buying sickness”. May Allah guide you in the right direction. Ameen.
BEWARE About SOFT DRINK CANS.
A woman went boating one Sunday taking with her some cans of coke which she put into the refrigerator of the boat. On Monday she was taken to the hospital and placed in the Intensive Care Unit. She died on Wednesday. The autopsy concluded she died of Leptospirosis. This was traced to the can of coke she drank from, not using a glass. Tests showed that the can was infected by dried rat urine and hence the disease Leptospirosis. Rat urine contains toxic and deadly substances It is highly recommended to thoroughly wash the upper part of soda cans before drinking out of them. The cans are typically stocked in warehouses and transported straight to the shops without being cleaned. A study at NYCU showed that the tops of soda cans are more contaminated than public toilets (i .e.) full of germs and bacteria. So wash them with water before putting them to the mouth to avoid any kind of fatal accident. Please forward this message to all the people you care about. (I JUST DID!)
Tuesday, August 7, 2007
5 Veggies That Make Any Salad Super-Healthy
Those fresh, delicious summer salads that sustain life in sauna-like weather? They can do a lot more than keep you cool. In fact, five salad veggies turn out to be antioxidant superstars. Toss a handful into any bowl and you'll instantly up your defenses against everything from wrinkles to heart disease and even help make your RealAge younger. Then season some olive oil and vinegar with a few of the herbs and spices below and you'll punch up the antioxidant power even more. Health food doesn't get any easy-breezier!
5 Superstar Veggies
Artichokes
Radishes
Broccoli
Red chicory
Leeks
7 Stellar SeasoningsSageRosemaryMarjoramThymeTarragonCuminFresh gingerGarlic
The #1 Vegetable Of the 27 vegetables scientists studied, the almighty artichoke led the antioxidant pack. Plus it's rich in both fiber and folate, two good-for-you nutrients. Look for plump but compact globe-like artichokes with thick, green, fresh-looking scales. The Runners-Up Radishes, broccoli, and even luscious leeks are stocked in most supermarkets. But what's red chicory? An Italian salad favorite with an oddly appealing bitter taste. Try mixing it with romaine.
The High-Powered Herbs and Spices Sage, rosemary, and thyme...when Simon and Garfunkel made them famous, nobody knew they had disease-fighting powers. Cumin, a spice used heavily in Indian food, is even more impressive, as is ginger. But experiment: All of these seasonings are simple ways to boost the health -- and flavor -- of any salad (soups too). Here's a get-you-started recipe.
COOL-BEANS ARTICHOKE SALADThis elegant mix is both light and filling -- perfect to serve a few friends on a sultry night.Serves 4
10 baby artichokes, peeled and quartered2 cups diagonally cut asparagus 1/3 cup thinly sliced radishes 3 green onions, thinly sliced1 19-oz. can white beans, rinsed and drained 3 cloves garlic, minced 2 tsp. lemon juice 1 Tbsp. olive oil 1/4 tsp. salt 1/8 tsp. black pepper8 large romaine leaves
1. Steam the artichokes for 8 minutes. Add the asparagus and steam about 2 minutes more, or until crisp-tender. Drain and run vegetables under cold water. Let cool.
2. Make dressing: Whisk together garlic, lemon juice, olive oil, salt, and pepper.
3. Combine radishes, onions, and beans in salad bowl with half of dressing and toss well. Gently stir in artichokes and asparagus.
4. To serve, place 2 romaine leaves each on four plates. Divide salad equally among plates and drizzle with remaining dressing.
5 Superstar Veggies
Artichokes
Radishes
Broccoli
Red chicory
Leeks
7 Stellar SeasoningsSageRosemaryMarjoramThymeTarragonCuminFresh gingerGarlic
The #1 Vegetable Of the 27 vegetables scientists studied, the almighty artichoke led the antioxidant pack. Plus it's rich in both fiber and folate, two good-for-you nutrients. Look for plump but compact globe-like artichokes with thick, green, fresh-looking scales. The Runners-Up Radishes, broccoli, and even luscious leeks are stocked in most supermarkets. But what's red chicory? An Italian salad favorite with an oddly appealing bitter taste. Try mixing it with romaine.
The High-Powered Herbs and Spices Sage, rosemary, and thyme...when Simon and Garfunkel made them famous, nobody knew they had disease-fighting powers. Cumin, a spice used heavily in Indian food, is even more impressive, as is ginger. But experiment: All of these seasonings are simple ways to boost the health -- and flavor -- of any salad (soups too). Here's a get-you-started recipe.
COOL-BEANS ARTICHOKE SALADThis elegant mix is both light and filling -- perfect to serve a few friends on a sultry night.Serves 4
10 baby artichokes, peeled and quartered2 cups diagonally cut asparagus 1/3 cup thinly sliced radishes 3 green onions, thinly sliced1 19-oz. can white beans, rinsed and drained 3 cloves garlic, minced 2 tsp. lemon juice 1 Tbsp. olive oil 1/4 tsp. salt 1/8 tsp. black pepper8 large romaine leaves
1. Steam the artichokes for 8 minutes. Add the asparagus and steam about 2 minutes more, or until crisp-tender. Drain and run vegetables under cold water. Let cool.
2. Make dressing: Whisk together garlic, lemon juice, olive oil, salt, and pepper.
3. Combine radishes, onions, and beans in salad bowl with half of dressing and toss well. Gently stir in artichokes and asparagus.
4. To serve, place 2 romaine leaves each on four plates. Divide salad equally among plates and drizzle with remaining dressing.
Thursday, August 2, 2007
Breaking up workouts may burn fat faster
Breaking up an exercise session, by adding a rest period in between, may boost a workout's fat-burning efficiency, a team of Japanese and Danish researchers reports.
When men exercised for two 30-minute stretches, taking a 20-minute rest break in between, they burned more fat than when they exercised for a single 60-minute session, and then rested afterward, Dr. Kazushige Goto of the University of Tokyo and colleagues found.
Current recommendations on exercise for preventing or treating obesity emphasize longer exercise sessions, Goto and his team note in the Journal of Applied Physiology. But there is evidence that following one exercise session with another workout may increase fat metabolism, they add.
To investigate, the researchers had seven healthy men complete one long workout and then two shorter workouts on exercise bicycles, measuring several different indicators of fat metabolism. All exercised at 60 percent of their maximum level of exertion.
When the men performed the two shorter exercise sessions, their blood levels of free fatty acids and other substances rose during the rest period, indicating greater fat metabolism. Levels of these substances also were higher during an hour-long rest period after the two-part exercise session.
Greater fat metabolism was recorded during each of the rest periods in the two-part session than during the rest period following the single, longer workout.
The men also showed lower levels of insulin and blood glucose during the second phase of the two-part exercise session.
While the proportion of total calories burned did not differ between the two workouts, fat represented nearly 77 percent of the calories burned in the recovery period after the two-part exercise session, compared with about 56 percent of calories burned in the recovery period after the single long exercise session.
Although a single bout of prolonged exercise is often performed in response to a physician's advice to exercise more, exercising for the same amount of time but with rest periods in between may be more effective, especially for sedentary or overweight individuals, the researchers conclude.
SOURCE: Journal of Applied Physiology, June 2007.
When men exercised for two 30-minute stretches, taking a 20-minute rest break in between, they burned more fat than when they exercised for a single 60-minute session, and then rested afterward, Dr. Kazushige Goto of the University of Tokyo and colleagues found.
Current recommendations on exercise for preventing or treating obesity emphasize longer exercise sessions, Goto and his team note in the Journal of Applied Physiology. But there is evidence that following one exercise session with another workout may increase fat metabolism, they add.
To investigate, the researchers had seven healthy men complete one long workout and then two shorter workouts on exercise bicycles, measuring several different indicators of fat metabolism. All exercised at 60 percent of their maximum level of exertion.
When the men performed the two shorter exercise sessions, their blood levels of free fatty acids and other substances rose during the rest period, indicating greater fat metabolism. Levels of these substances also were higher during an hour-long rest period after the two-part exercise session.
Greater fat metabolism was recorded during each of the rest periods in the two-part session than during the rest period following the single, longer workout.
The men also showed lower levels of insulin and blood glucose during the second phase of the two-part exercise session.
While the proportion of total calories burned did not differ between the two workouts, fat represented nearly 77 percent of the calories burned in the recovery period after the two-part exercise session, compared with about 56 percent of calories burned in the recovery period after the single long exercise session.
Although a single bout of prolonged exercise is often performed in response to a physician's advice to exercise more, exercising for the same amount of time but with rest periods in between may be more effective, especially for sedentary or overweight individuals, the researchers conclude.
SOURCE: Journal of Applied Physiology, June 2007.
Friday, July 27, 2007
Study Links Diet Soft Drinks With Cardiac Risk
By Ed Edelson HealthDay Reporter
Drinking more than one soda a day -- even if it's the sugar-free diet kind -- is associated with an increased incidence of metabolic syndrome, a cluster of risk factors linked to the development of diabetes and cardiovascular disease, a study finds.The link to diet soda found in the study was "striking" but not entirely a surprise, said Dr. Ramachandran Vasan, study senior author and professor of medicine at Boston University School of Medicine. There had been some hints of it in earlier studies, he said."But this is the first study to show the association in a prospective fashion and in a large population," Vasan said.That population consisted of more than 6,000 participants in the Framingham Heart Study, which has been following residents of a Massachusetts town since 1948. When the soda portion of the study began, all participants were free of metabolic syndrome, a collection of risk factors including high blood pressure, elevated levels of the blood fats called triglycerides, low levels of the artery-protecting HDL cholesterol, high fasting blood sugar levels and excessive waist circumference. Metabolic syndrome is the presence of three or more of these risk factors.Over the four years of the study, people who consumed more than one soft drink of any kind a day were 44 percent more likely to develop metabolic syndrome than those who didn't drink a soda a day.The findings are published in the July 24 issue of the journal Circulation.A variety of explanations, none proven, have been proposed for the link between diet soft drink consumption and metabolic syndrome, Vasan said. That association was evident even when the researchers accounted for other factors, such as levels of saturated fat and fiber in the diet, total calorie intake, smoking and physical activity.One theory is that the high sweetness of all soft drinks makes a person more prone to eat sugary, fattening foods. Another is that the caramel content of soft drinks promotes metabolic changes that lead to insulin resistance. "These are hotly debated by nutritional experts," Vasan said.Vasan, who noted that he is not a nutritional expert, said he leans toward the theory that "this is a marker of dietary behavior" -- that people who like to drink sweet soda also like to eat the kind of foods that cardiac nutritionists warn against."But we cannot infer causality," Vasan said, meaning there is no proof that soda itself is the villain. "We have an association. Maybe it is a causal one or maybe it is a marker of something else."Carefully controlled animal studies might resolve the cause-and-effect issue, he said.Dr. Elizabeth G. Nabel, director of the U.S. National Heart, Lung, and Blood Institute, which funds the Framingham Heart Study, said in a prepared statement: "Other studies have shown that the extra calories and sugar in soft drinks contribute to weight gain, and therefore heart disease risk. This study echoes those findings by extending the link to all soft drinks and the metabolic syndrome."Dr. Suzanne R. Steinbaum, director of Women and Heart Disease at Lenox Hill Hospital in New York City, said, "There is no safe way of eating junk food, just as we learned the lesson from trans fats and partially hydrogenated oils often found in fat-free or low-fat cookies. Diet soda does not protect us from the development of what we are trying to avoid by consuming it."
Source: http://health.yahoo.com/news/177664
Drinking more than one soda a day -- even if it's the sugar-free diet kind -- is associated with an increased incidence of metabolic syndrome, a cluster of risk factors linked to the development of diabetes and cardiovascular disease, a study finds.The link to diet soda found in the study was "striking" but not entirely a surprise, said Dr. Ramachandran Vasan, study senior author and professor of medicine at Boston University School of Medicine. There had been some hints of it in earlier studies, he said."But this is the first study to show the association in a prospective fashion and in a large population," Vasan said.That population consisted of more than 6,000 participants in the Framingham Heart Study, which has been following residents of a Massachusetts town since 1948. When the soda portion of the study began, all participants were free of metabolic syndrome, a collection of risk factors including high blood pressure, elevated levels of the blood fats called triglycerides, low levels of the artery-protecting HDL cholesterol, high fasting blood sugar levels and excessive waist circumference. Metabolic syndrome is the presence of three or more of these risk factors.Over the four years of the study, people who consumed more than one soft drink of any kind a day were 44 percent more likely to develop metabolic syndrome than those who didn't drink a soda a day.The findings are published in the July 24 issue of the journal Circulation.A variety of explanations, none proven, have been proposed for the link between diet soft drink consumption and metabolic syndrome, Vasan said. That association was evident even when the researchers accounted for other factors, such as levels of saturated fat and fiber in the diet, total calorie intake, smoking and physical activity.One theory is that the high sweetness of all soft drinks makes a person more prone to eat sugary, fattening foods. Another is that the caramel content of soft drinks promotes metabolic changes that lead to insulin resistance. "These are hotly debated by nutritional experts," Vasan said.Vasan, who noted that he is not a nutritional expert, said he leans toward the theory that "this is a marker of dietary behavior" -- that people who like to drink sweet soda also like to eat the kind of foods that cardiac nutritionists warn against."But we cannot infer causality," Vasan said, meaning there is no proof that soda itself is the villain. "We have an association. Maybe it is a causal one or maybe it is a marker of something else."Carefully controlled animal studies might resolve the cause-and-effect issue, he said.Dr. Elizabeth G. Nabel, director of the U.S. National Heart, Lung, and Blood Institute, which funds the Framingham Heart Study, said in a prepared statement: "Other studies have shown that the extra calories and sugar in soft drinks contribute to weight gain, and therefore heart disease risk. This study echoes those findings by extending the link to all soft drinks and the metabolic syndrome."Dr. Suzanne R. Steinbaum, director of Women and Heart Disease at Lenox Hill Hospital in New York City, said, "There is no safe way of eating junk food, just as we learned the lesson from trans fats and partially hydrogenated oils often found in fat-free or low-fat cookies. Diet soda does not protect us from the development of what we are trying to avoid by consuming it."
Source: http://health.yahoo.com/news/177664
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