Probiotics are good bacteria that live in human body and help in digestive system. An extensive number of micro-organism, ranges from 10 to 100 trillion microorganisms live in our body, primarily in our guts. These micro organisms can be both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy. They are naturally found in human body but could also be obtained from foods and supplements. Foods like kim chi or yoghurt contain natural probiotics.
Types of Probiotics Bacteria
Lactobacillus. This may be the most common probiotic. It’s the one you’ll find in yogurt and other fermented foods. Different strains can help with diarrhea and may help with people who can’t digest lactose, the sugar in milk.
Bifidobacterium. You can also find it in some dairy products. It may help ease the symptoms of irritable bowel syndrome (IBS) and some other conditions.
Benefits of Probiotic
What exactly do probiotics do? they play an important role in our digestive tract. We know that our digestive tract needs a healthy balance between the good and bad bacteria, so what gets in the way of this? Poor food choices, emotional stress, lack of sleep are some of them. When the digestive tract is healthy, it filters out and eliminates things that can damage it, such as harmful bacteria, toxins, chemicals, and other waste products. The healthy balance of bacteria assists with the regulation of gastrointestinal motility and maintenance of gut barrier function
Other benefits of probiotics include:
- Stronger immune system
- Increased energy from production of vitamin B12
- Better breath because probiotics destroy candida
- Healthier skin, since probiotics naturally treat eczema and psoriasis
- Reduced cold and flu
- Healing from leaky gut syndrome and inflammatory bowel disease
- Weight loss
Dangers of Taking Probiotics
Taking certain probiotics will improve one person’s balance, but not necessarily the next. In fact, for this reason probiotics could cause problems. Dr Michelle Ball adds: “We now know that a good balance of bacteria for one person may not be good for the next person, so taking a probiotic without knowing what your individual system looks like may actually do more harm than good.”
Some people should avoid probiotics in foods or supplements. These include individuals with weakened immune systems, such as cancer patients who are receiving chemotherapy. The risks are also increased in people undergoing organ transplants, and for people who have had much of their gastrointestinal tract removed because of disease. People who are hospitalized and have central IV lines should also avoid probiotics, as should people who have abnormal heart valves or who need heart valve surgery, because there is a small risk of infection. It is generally recommended to seek medical advice and having an assessment of your gut bacteria prior to taking probiotics.
Often middle age and elderly people suffer from joint pain which normally caused by Osteoarthritis. The progressive loss of joint cartilage due to degradation of important joint substance leads to Osteoarthritis. If not taken care, osteoarthritis may progress to extensive inflammation which releases enzymes that are destructive to the joints.
Clinical studies show that Glucosamine and Chondritin help to restore joint cartilage due to osteoarthritis if consumed long term. It is shown that both can increase joints pressure resistance, modify and help to reverse the joint damage. Therefore, joint paint patients are advised by medical professionals to regularly take them as part of their diet.
While Glucosamine and Chondritin help in structural repair of damaged joints, people who suffer from osteoarthritis also need something to slow or even stop the inflammatory process. A study shows that marine oil substances such as EPA and DHA supplement Glucosamine and Chondritin to provide better pain relief. These substances are normally found in fish products and supplements such as Fish Oil and Krill Oil.
Krill oil is made from small crustaceans, similar to prawns, found in the icy waters of the Arctic and Antarctic Ocean. Krill survive in these extreme temperatures due to polyunsaturated fatty acids (including omega-3 fatty acids) attached to their membranes. These omega-3 fatty acids have been shown to have various health benefits, particularly in reducing inflammation associated with some kinds of arthritis. Krill oil also has a different structure than other alternative methods like fish oil, which makes it a richer source of omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). This structure means it can be absorbed more easily than fish oil and needs fewer capsules to take effect.
The main selling points for krill oil is that it is easier for the body to absorb and contain other nutrients such as choline and antioxidant. High absorption rate means less capsules need to be taken daily. In addition to its positive effect on osteoarthritis, krill oil is shown to improve adult’s ADHD, dysmenorrhea and general PMS.
Krill oil contains less fat than Fish oil which normally obtained from sardines and anchovies. Fish oil is shown to produce in excess of 80% fat during its manufacturing process. On the other hand, Krill oil only produces less than 5% fat. To reduce this oxidation krill either need to be kept alive in water tanks once harvested or frozen until it is time to process the oil. Both of these situations drastically increase the manufacturing cost of krill oil.
If you are suffering from joint pains or osteoarthritis, it is highly recommended that you consume Glucosamine, Chondritin and Omega-3 acids such as Krill and Fish oil. Remember that these are long-term remedy that reduces inflammation and reverse joint damage. There are also several foods that you may want to avoid when having osteoarthritis, such as red meat, salt, smoking, etc.
Most married couples can’t wait to get pregnant as having a child is one of the purposes of marriage. For some people, however, conceiving a child can be a challenge. As such, they actively look for tips to get pregnant fast. In this article, we share several tips that may help you to conceive baby in a healthy manner.
1. Check your and your husbandâ€™s fertility
You may want to check your fertility If you are having a difficulty to conceive a child. It is recommended if you bring along your husband when checking for fertility as the cause of not getting pregnant does not only come from women but it can also come from men.
2. Start a healthy living
You want to implement a healthy lifestyle to help you get pregnant fast. Some recommended activities to start are adjusting your diet, having regular exercise, and always have a break to relieve stress. Healthy living is an important key to get pregnant and conceive a healthy baby. Remember that a healthy lifestyle is not difficult, all it takes is your diligent to do so.
3. Know when your fertile period is
Knowing exactly when your fertile or ovulation period will help you to plan for pregnancy. If you know when your ovulation period is, you can make love during such period to increase the chance to conceive a baby.
4. Expand your knowledge about reproductive health
Read more on reproductive health and you will understand things that you are experiencing. If it is a disease, it can be identified and overcame as soon as possible. Note that the fertility problem is not only caused by women, but it can also be caused by men. In addition to increasing your knowledge on reproductive health, it is recommended that you visit an obstetrician.
5. Try various styles when making love
Another quick way to get pregnant is to try a wide variety of sexual styles when making love. Some obstetricians recommend various styles to help couple conceiving a child. In addition, there are certain sexual styles to get specific child gender that we want. When trying to conceive a baby, it is recommended if the wife’s hips are propped up with a small pillow so that it helps sperm to flow into the cervix. This is to ensure fertilization can occur.
6. Create a relaxed atmosphere between husband and wife
Making love in a more relaxed and comfortable atmosphere can help to conceive a child. Keep away from possible interference, such as mobile phone or other sounds. Do not make love in hurry and do it with pleasure to reduce any stress.
7. Understand the process of pregnancy
To quickly get pregnant, it is important to understand the pregnancy process. By understanding the process, we know what needs to be prepared, what should be done and what should be avoided. Pregnancy can occur if strong and healthy sperms swim toward the mouth of uterus to meet the egg. This is known as fertilization. If the sperm or egg cells in a state of less good, blighted ovum may happen. A blighted ovum occurs when a fertilized egg implants in the uterus but doesn’t develop into an embryo.
8. Take pregnancy vitamins or supplements
There are vitamins that can support the occurrence of pregnancy. Among them are vitamin E and folic acid. If you like to increase your chance in conceiving a baby, regular intake of these vitamins are recommended. Vitamin E has a benefit to increase the fertility of husband and wife while folic acid helps provide nutrients to the baby so it can be born in healthy state (read the benefits of folid acid). Supplements such as Blackmores Conceive Well are recommended for those who like to get pregnant.
9. Pray to God Almighty
If you are a religious person, you are advised to pray to God the Almighty to help all your effort in getting pregnant.
Those are the 9 tips that may help women to get pregnant fast and conceive baby in a healthy way. Remember that there is no hard science to get pregnant so patience is a virtue. We certainly wish you who have tried the above tips to get a healthy pregnancy soon!
Pregnant women play a major role to maintain health of her fetus. However, maintaining their own health is the utmost important that is often forgotten by the pregnant women. Remember that body weight determines whether the mother and fetus are healthy during the pregnancy.
Weight loss is normally an issue for many women. As such, dieting is a hot topic for women. However, pregnant women are not normally recommended to go on a diet. Nevertheless, there are several ways to get healthy weight during pregnancy:
1. Stop worrying
Morning sickness can last whole day. Other problems related to pregnancy include cravings, decreased appetite and energy level fluctuation. All these issues can be a challenge for pregnant women. However, do not worry about them.Take a deep breath and relax. Stress and anxiety give a bad effect on pregnant women’s body weight. Instead, “Make sure you eat nutritious food that makes you feel good to relieve the symptoms of morning sickness” says a nutritionist and dietitian, Dr Rebecca Scritchfield.
2. Focus on nutrition, not quantity
Consuming proper nutrition, not the quantity of food. It is important to including folic acid to prevent neural defects in the first few weeks (read here for the importance of folid acid in pregnancy). Also, remember to consume enough nutrition such as iron, calcium, vitamin D, protein, and omega-3 fatty acids. These nutrition is good for your baby’s brain development. Sometimes it can be hard to ensure the intake of all these nutrition. Therefore, pregnancy vitamins are highly recommended.
3 Do not panic
According to a recent study from the journal Obstetrics & Gynecology, about 47 percent of women gain too much weight during the pregnancy. Moreover, some women experience weight gain during the first trimester and then slows down or vice versa. “Do not panic over this period and this period is not the right time to go on a diet,” said an expert nutritionist in Atlanta who is listed as a spokesman for the Academy of Nutrition and Diet, Dr Tamara S. Melton.
4. Eat regularly
Eat three meals a day and always prepare healthy snacks. Fruits such as apple and nuts are highly recommended. “You will never know when you feel hungry during pregnancy but you always need a boost of energy,” said Dr Scritchfield.
5. The number of calories
If you always reduce the amount of calories intake prior to pregnancy, you are not recommended to do it anymore during the pregnancy. This all because you have to get an extra 340 calories in the second trimester and 450 calories in the third trimester.
6. Be Flexible
It may be your desire to consume macaroni or cheese for your lunch or dinner. Unfortunately, you can not eat in large portions, more importantly if the food is not healthy. There are many creative ideas that can help you with consuming small portions of healthy food. For example, if you love cheese for your lunch, then you can cook a cheese soup and adding broccoli in it.
Cravings during pregnancy is absolutely normal. Food cravings are more common when you smell or see food. However, eating a big bag of chips when you feel stress is not a right move. when you want something, ask yourself first, whether this is the right time to indulge in your desire and if it is healthy to do so. “You do not have to realize any desire at that particular time,” said Scritchfield. If you feel stress, try to do a yoga in order to turn the negative emotions into the positive one.
Having a massive or small weight gain is not recommended. Massive weight gain can make your baby turn to obese, on the other hand having a small weight gain will make him/her malnourished. Therefore it is important to get healthy weight gain during pregnancy.
Rheumatoid Arthritis, normally known as joint pain, is a painful condition due to inflammation that arises from joint bones that rub against each other. As a result, the cartilage tissue of joints become thinner and causes pain in the joints. Joint pain may occur at all ages. Pain is a sensation or perception, and it indicates a physical disorder, mental or caused by disease. Joint pain on human body differ in terms of the pain location, duration and level of pain from one individual to another.
Causes of Joint Pain
Many people with arthritis do not have damage to their joints. The pain may originate from an external layer of tissue, muscle, ligament, joint or nerve root. Bones rarely cause pain. Mild pain may be caused by a sprain or a torn ligament or a muscle. This can be caused by strenuous activity, heavy lifting, bad posture, injury or incorrect movements. Here are several common causes of joint paint:
- Defects of the spine or limbs
- Injuries (accidents, sports, etc.)
- Joint diseases such as arthritis
- Pain from a nerve root (as a crushed nerve
- bone disease and growth
- Mental problems like stress, depression, etc.
- chronic diseases
Foods to Avoid For Patients with Joint Pain or Arthritis
In addition to the appropriate treatments, food intake, in particular the types of food, must also be considered to overcome arthritis. In this article, we discuss several foods that are best reduced in consumption by people with arthritis or joint pain disease. High consumption of these foods will certainly make the pain worse. Here they are:
1. Red Meat
Meat contains bad saturated fat which could aggravating the joint inflammation. Also, some types of meat containing high purine compounds. Purine is a substance that produces uric acid, a bad acid that causes inflammation in the joints. If you have high level of uric acid, meat consumption should be reduced and taken in moderation.
2. Sugar and Refined Carbohydrates
In general, sugar and refined carbohydrates found in many soft drinks, such as coke, are bad for our health. These materials can also cause an increase in advanced Glycation End (AGE) product. AGE is body toxin that can damage certain proteins. if the damaged proteins exist on your joints, it will certainly aggravate the joint pain disease that you are suffering.
Salt is capable to aggravating inflammation in the joints. Therefore, reducing salt intake and limiting your intake on salty foods are a great way to make your pain gets worse. Try to replace salt with spices when cooking your meals and limit salty take away foods.
Gluten is a protein found in wheat and other grains. Those who suffer joint pain or arthritis disease are recommended not to eat meals with high gluten because they will aggravate the joints inflammation.
Milk is able to aggravate joints’ inflammation. Protein found in milk can damage the antibody that is responsible to protect joints from inflammation.
6. Alcohol and Smoking
We all know that smoking and alcohol are not good for our health. They have lethal effects on our lung and heart. What we do not know is cigarettes and alcohol also have bad effect for our joints. Several research studies show the correlation between cigarette and alcohol consumption with inflammation in the joints.
Having a flat belly is in everyone’s dream especially women. Nevertheless, losing belly fat is somehow not easy and require persistence and motivation. The trick to quickly remove fat in the abdomen and thighs is to combine regular exercises and healthy diet. Dieting alone will not be able to eliminate fat on your belly and thighs but it will create a loud noise when your stomach is hungry (surely you do not want that in important occasions). This article contains 14 quick ways to lose fat in your belly and thigh.
1. Walk regularly
Although it sounds dull, walking is the best exercise to get rid of your belly and thigh fat. You can walk more by choosing to walk on your way home rather than riding your car or taking buses.
2. Not using lift or escalator
Surely using the elevator or escalator is much faster but they won’t help you to reduce your belly and thigh fat. Try to climb up and down using a conventional staircase instead. Beside reducing fat, it will also build your thigh muscles.
Cycling is a fun sport that reduces fat around your thighs. Thigh muscles work continuously when cycling. As such, they will be strengthened without you even realize it.
4. Reduce fast in your diet
The majority of your abdomen and thigh fat is cellulite (fat that is trapped under a layer of skin). The main causes of cellulite are eating too much non-healthy fats in your meal. Therefore, it is recommended to reduce the consumption of red meat in your daily diet.
5. Run or jogging
Running is an easy exercise that can help to reduce your thighs and belly fat. If you get tired of running on the treadmill, you can always run in the park while enjoying a serene atmosphere.
6. Join Yoga classes
Some yoga poses can help to trim fat in thighs and belly. For example, the suryanamaskar and Adho mukha svanasana yoga poses. These two types of movement are believed to be very effective to remove thighs fat.
7. Limit eating junk food
Fat is caused by cellulite that comes from trans fats. In order to streamline your belly and thighs, you ought to limit intake on foods that contain high amount of trans fats. How? by limiting your intake on junk foods such as potato chips, burgers, and many others. Don’t be tempted!
8. Jump Rope
Jump rope is a great calorie-burner that will trim your body fat. It strengthens the upper and lower body and burns a lot of calories in a short time. In doing this exercise, you may also reminisce back to your childhood.
9. Walk around in the office
Constantly sit for hours during work hours make thigh and belly becomes passive. Therefore, you need to stand up from your office desk and walk around every few hours while doing stretches.
10. Drink lots of water
Drink lots of water to help make the stomach feel fuller. As such, you will take lesser amount of food which makes belly and thigh fat do not accumulate. Besides, drinking plenty of water can get rid of toxins in your body.
11. Reduce carbohydrate intake
To lose weight, you need to reduce your intake of carbohydrates daily. Switch to energy sources rich in fiber such as whole-grain cereal or brown rice.
12. Dancing salsa
A smart way to reduce fat in the abdomen and thighs is to dance that moves your legs a lot. One example of such a dance is the salsa. In salsa, your legs will need to move vigorously which strengthen your thigh muscles.
13. Wearing right shoes when exercising
Do not wear thongs or sneakers when exercising but wear a pair of comfortable sport shoes. High heel shoes are not recommended too because it makes your hips and thighs look heavier.
14. Eating right
When trying to lose thighs and belly fat, you should eat well with enough daily nutrients. If you are too busy, you may take daily supplement such as swisse multivitamins for men or swisse multivitamins for women in your diet.
Those are all 14 quick ways to reduce your thigh and belly fat. As can be seen, they are not difficult but require persistence and motivation. So, stop reading and start doing! Good luck and I shall see your belly and thigh fat trimmed in the next few months.
The aspect of fitness that most people miss is the easy part. First we have to define what fitness is. Fitness is the maintenance of the human body so that it functions with a minimum of disease, difficulty and breakdown. That is pretty much like describing a machine, but that is what our body is, a miracle machine.
As with all machines, what type of fuel we put into the machine is important because if low grade fuel goes into the machine, the result is low grade as well. We live in a society where sugar is the king of the diet scenario. If a baby develops a taste for sugar when it is very young, the parents are in for a difficult time in attempting to get the child to eat anything that is nutritional because of the addicting taste that sugar has.
The next time you visit the supermarket, take a look at the ingredients of many of the foods in the aisle. Notice particularly the childrenâ€™s snack, cereals, and even some of the main courses. Look for fructose and sucrose because those are sugars. Most of the drinks that are geared for kids are full of sugar, not to mention soft drinks.
Adults have the same problem, in that much of the foods that we think are nutritious are also sugar laden. We need to focus on lots and lots of vegetables, and some fruits and lean meats such as poultry and fish. Our diets are the first leg of gaining, and maintaining fitness for our bodies. And that is the easy part we mentioned earlier.
Next comes the harder part, but not so much if we get organized a little bit. Exercise is necessary because our bodies are built for it. Our muscles need to be stimulated, our blood vessels need to be cleaned out a little, and our hearts thrive on exercise. All that has to be done is walk a little while each day. None of the marathon running stuff, just take your time and walk for a half and hour per day.
A half hour of walking equals about Â¾ to one mile. Take your time and enjoy the scenery, but that one little thing means a lot to your body.
Get plenty of sleep and drink plenty of water. Without enough rest, the body cannot recharge. Almost all healing is accomplished while we sleep. Need we say more? Water flushes our system and is necessary to keep things moving. Our body consists of 50 to 60% water so it is important to keep hydrated.
The hard part about all of this is that we have to decide to do something. Good health and fitness donâ€™t happen automatically. It takes years to get into some of the health difficulties of some people, caused by little or no exercise and eating all of the wrong foods over a period of time. Therefore, a strong motivation to achieve body fitness is important!
All of us wish to have strong and healthy bones and joints in our old days, but many are not knowing or simply too lazy to keep bones and joints from an early age. It is not hard to keep our bones and joints healthy, we just need a strong will to eat a healthy diet and regular exercises. As such, we must know the kind of nutrients that we should eat and the types of food that make us bones and joints strong. On this occasion we will discuss several food, fruits and vegetables that could maintain our healthy bones and joints.
Do you want to have strong and healthy joints and bones as we grow old?
If we wish to have strong bones and joints that prevent us from getting joint pain, rheumatism, gout and others joints related pain, we have to build them from a young age. How to? There are two key nutrients to build strong bones, namely calcium and vitamin D. Calcium is important for bones and teeth structure while vitamin D helps in increasing calcium absorption and in growing our bones. Thus, it is clear that both calcium and vitamin D work together to strengthen bones and maintain their overall health. Men and women ages 19-40 should get at least 1,000 mg of calcium daily while older people require 1,200 mg per day. Good sources of calcium include milk, yogurt, fortified orange juice, and green leafy vegetables. Your body produces vitamin D when your skin is exposed to sunlight, but you also can get it by eating salmon, tuna, and calcium-fortified dairy products. Adults need about 600 IU of vitamin D every day.
Drinking alcohol excessively has negative affect on our body, including our bones and joints. Alcohol can cause weight gain, increases the risk of osteoporosis and creates stress and damage to the cartilage.
Several foods for healthy bones and joints
- Milk, cheese, yoghurt, sardines, nuts. These foods contains high calcium.
- Fish oil, egg, cereal and liver. These foods contains high vitamin D.
In addition to the above food,Â regular consumption of certain fruits and vegetables can strengthen bones and joints. Here are theÂ list:
Two glasses of tomato juice a day can lower the oxidative stress that can prevent brittle bone disease.
This vegetable keeps the strength of the joint. Besides it tastes good, it turns out that broccoli also contains high variety of vitamins.
Carrots are known to maintain eye health. Apparently, it also contains vitamins to strengthenÂ bones. Try to combine tomato and carrot in a juice for better vitamins.
The American Journal of Clinical Nutrition has found that increase intake of beta-cryptoxanthin antioxidant, equal to one glass of orange juice, can reduce the risk of inflammatory diseases such as rheumatic arthritis disease.
Berries are the main source of antioxidant and vitamin C. Blueberry contains high concentration of antioxidant while other berries such as cranberry, blackberry, strawberry and raspberry are good choices too.
Kiwi has 2 times of Vitamin C than oranges. Vitamin C is shown to reduce the risk of arthritis disease and good for bones health.
Researchers from Cornell University found that apple contains high antioxidant that is useful for joint pain and prevent allergy, cancer and virus.
Beside the aforementionedÂ foods, Glucosamine consumption is also important to prevent joint pain (read here to find the benefits of glucosamine). As it is not normally obtained from food consumption, glucosamine supplements to prevent joint pain are recommended.
Now that we already know the foods, fruits and vegetables that are good for bone and joint health, let us keep our bones and joints before its too late.
At present time, a lot of people maintain an unhealthy lifestyle which may harm their body in the long run. Examples of this lifestyle are unhealthy diet, not enough sleep and poor exercises. Many people eat as much as they please without thinking about the types of food that they eat. On the other hand, some people especially young women are on a strict diet which leads to malnutrition.
Maintain a healthy body is very important. If our health is notÂ maintained, our body will become unhealthy and finally give up. To have a prime health, we must maintain a healthy lifestyle throughout our life. Certainly for most of us, maintaining a healthy lifestyle is much preferable than the regular intake of medications.
Everyone dreams to have a healthy body, both physically and spiritually, but not all of us know how to achieve the goal. In this article, we share several tips to stay healthy.
1. Eat healthily and don’t eat too much
Keeping a healthyÂ diet is very important. This means giving special attention to the types of food that are good for the body and those that are bad. Try to eat right proportion of carbohydrate, meatsÂ and vegetables. Also, it is highly recommended to eat fruit and drinks milk regularly.
In addition to the typesÂ of the food that should be eaten, youÂ should also maintain aÂ regular mealÂ hours to keep your stomach healthy.Â The rule of thumbs isÂ to eat jsut before you feelÂ hungry and to stopÂ eatingÂ before full. You must alsoÂ adjust the portion of food that you eat.Â Do not overeat because it creates badÂ effect for your body such asÂ weight gains
2. Regular exercise
Exercise can improve blood circulation that helps to maintain aÂ healthy heartÂ and to increase concentration. Exercise also can increase bone density whichÂ is good toÂ preventÂ osteoporosis. So, always try to do a regular exercise at least three times a week.
3. Maintain a cleanÂ body
Cleanliness and hygieneÂ is one of the thing that you should consider if you want to have a healthy body. If itÂ is not maintained, bad micro organisms such asÂ germs, bacteria, and viruses canÂ easily reach your body.Â Keep your body clean by washing your hands before eating or when they areÂ dirty.Â It is recommended toÂ washÂ your bodyÂ 2 times a day, every morning and evening andÂ after doing physicalÂ activity.
Note that not only the cleanliness of the body that must be maintained, environmental hygieneÂ must also be considered.
4. Minimize stress level
Stress can not be eliminated, butÂ itÂ can be reduced orÂ avoided. Always try to think positively whenever a problem hit us. Also, try some stress relieve techniques such as meditation, yoga, etc. And don’t forget that regular exercise can help to maintain stress level too.
5. Drink plenty of water
Always try to meet the required amountÂ of fluid byÂ yourÂ body. Therefore, drink plenty of water to ensure thatÂ you are not dehydrated and your body can function properly. Eight glasses of water per day is the recommended intake amountÂ to meet the needs of fluidÂ in our body.Â
6.Â Increase fiber intake
Fiber is important for food digestion and prevents constipation. We are recommended to eatÂ fibrous foods each day. SomeÂ foodsÂ that contain high fiberÂ are apples, carrots and nuts.
Those are the 6Â tipsÂ to keepÂ your body stayingÂ healthy. Healthy body contributes to healthy mind and better life. So, let’sÂ take a step to maintain our health!
Coronary heart disease is one of the most dangerous diseases in the world. Heart disease has been known as the leading cause of death for adults. Thus, it is not surprising to learn that governments and health organisations around the globe attempt to educate people about preventing and reducing the fatality rate of heart disease.
Coronary heart disease arises due to the blockage in artery that carries oxygen to the heart. As a result, heart does not receive adequate oxygen supply. Delays in oxygen supply occurs due to a phenomenon called LDL (low density lipoproteins), which if left unchecked, will lead to accumulation of plaque in the arteries (atherosclerosis) and block the blood flow. The best way to prevent coronary heart disease is by having a healthy lifestyle habit. Here are several tips to avoid risk of coronary heart disease:
1. Be physically active
Walking or running in the morning is good for your heart. Walking and running for at least 30 minutes will help to reduce the risk of coronary heart disease and will certainly help you to lose weight too.
2. Avoid smoking
Smoking is bad for your heart. Cigarette smoke contains many harmful compounds which may lead to coronary heart disease. In addition to heart disease, smoking also triggers cancer in your body.
3. Reduce red meat intake
Red meats are full of cholesterol that clogs the arteries, the cause of coronary heart disease. Therefore, you need to be careful when eating them. Standard dose of allowed red meat consumption for healthy heart is only 4 ounces of red meat / week. One tip to eat less red meat is to replace them with fish or other protein-laden foods such as egg white. Foods that are rich in protein are good for your heart. It is also recommended to eat fiber rich foods such as potatoes and cassava in conjunction to eating read meats. Fiber in these foods will help keeping the blood sugar levels and lower the blood pressure. Thus, fiber keeps the arteries from clogging and, therefore, reduces the risk of coronary heart disease.
4. Reduce salt intake
High intake of salt is known to increase the risk of heart disease up to two-fold. For a healthy person, the recommended intake of salt is less than 2,300 mg per day. However, for those who have risk factors of heart disease (people with diabetes, hypertension, kidney disease or have age over 51 years), it is advisable to limit the salt intake to just 1,500 mg per day. In addition to salt added while cooking, processed meats like sausages and bacons, food in cans and potato chips contain high level of salt. Be sure to reduce your salt intake to the recommended level.
5. Laughing and be grateful
Feeling stress, constant pressure, and depression may trigger abnormalities in the body. When feeling stress or depressed, the amount of bad body hormones will increase which increase the likelihood of heart disease. According to one study, people who often feel grateful reduce the risk of getting a coronary heart disease by nine percent. Often laugh will also produce a good effect for the body.
6. Routinely brush your teeth
Brushing your teeth regularly is recommended to keep your heart healthy. Bacteria hidden in your mouth are very dangerous for your heart. When there is an infection of your gums, the bacteria can be swallowed and have impact on the heart organ. So, remember to clean your teeth regularly.
Although we have shared some tips to prevent heart disease, the best way is to actually follow the above tips regularly. So, stop procrastinating and let’s keep our heart strong!