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Category Archives: Health

One excuse for not going gym

I wrote a post on reasons people give for not going to gym. It had some personal information and hence it was protected. In a nut shell, I explained how people give indigenous excuses for not going to gym. While writing that post I hit few interesting websites, of which I am sharing two of them here. These two are for shapping up your abs. Read more of this post

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Protected: 101 Reasons for not going gym

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Food with Fruits will help you…

Healthy Med diet can extend life

Here is another news about the importance of having high proportion of vegetables in your meal. Credit to BBC.

Scientists have produced powerful evidence that a Mediterranean diet rich in vegetables and fruit and low in saturated fats can help us live longer.  Image of salad being chopped

It has long been thought that the diet can help to improve general health.

But a major pan-Europe study of 74,607 men and women aged over 60 has shown closely following the diet can actually extend life by up to one year.

The study, led by University of Athens Medical School, is published in the British Medical Journal.

Mediterranean diet

High intake of vegetables, fruits and cereals

Moderate to high intake of fish

Low intake of saturated fats

High intake of unsaturated fats, such as olive oil

Low intake of dairy products and meat

Modest intake of alcohol, mostly wine

The researchers collected information on areas including diet, lifestyle, medical history, smoking and physical activity.

The men and women were each given a score based on adherence to a Mediterranean diet, with higher scores for those who ate the most foods linked to such a diet.

The researchers found that overall a higher dietary score was linked to a lower overall death rate.

They said that a two-point increase in the score was linked to an 8% reduction in mortality.

A three-point increase was associated with an 11% drop in mortality and a four-point increase was associated with a 14% drop.

This meant that a healthy man of 60 who stuck closely to a Mediterranean diet could expect to live around one year longer than a man of the same age who did not eat such a diet.

The researchers said the link was strongest in Greece and Spain – probably because people in these countries followed a genuinely Mediterranean diet.

“Importantly, however, the diet is only one part of lifestyle change needed to reduce coronary heart disease and we must also aim to increase our activity levels, control our weight and stop smoking.”

Cutting salt ‘reduces heart risk’

Reducing  the amount of salt in your food might reduce heart disease…

 The piece of news I found in BBC (again) says if you reduce the amount of salt in your food the chances of heart disease also reduces. Read more now.

teaspoon of salt

Eating less salt can cut cardiovascular disease risk by a quarter and fatal heart disease by a fifth, work shows.

The ideal daily intake of salt is no more than six grams and ministers want everyone to achieve this by 2010.

Experts already know that too much salt can raise blood pressure and high blood pressure increases the risk of heart attack and stroke.

The British Medical Journal study now gives the evidence behind this link and quantifies how much harm salt can do.

We are only talking about quite small reductions in salt intake to have a big effect on risk

Professor Graham MacGregor

People who significantly cut back on the amount of salt in their diet reduced their chances of developing cardiovascular disease by 25% over the following 10 to 15 years.

And their risk of dying from cardiovascular disease went down by 20%.

All of the 3,126 people studied by the US team from Boston had had high-normal blood pressure, or “pre-hypertension”.

In the trials, participants reduced their salt (sodium) intake by about 25% – 35%, from about 10g to around 7g.

And those who cut back tended to stick to a lower salt diet in the long term, the researchers from Brigham and Women’s Hospital found.

Professor Graham MacGregor, a consultant in cardiovascular medicine at London’s St George’s hospital and chairman of the Consensus Action Group on Salt, said: “This is a very important study.

“It shows that if people reduce their salt intake it will reduce the number of people suffering from heart attacks, strokes and heart failure. We did not have that type of evidence before.

RECOMMENDED SALT LIMITS

1 to 3 years – 2 g salt a day (0.8g sodium)

4 to 6 years – 3g salt a day (1.2g sodium)

7 to 10 years – 5g salt a day (2g sodium)

11 and over – 6g salt a day (2.5g sodium)

Source: Food Standards Agency

“And we are only talking about quite small reductions in salt intake to have a big effect on risk.”

Three-quarters of the salt we eat is already in the food we buy. The average daily consumption in the UK is 9g.

Professor MacGregor said the 6g target was achievable for most people if they were careful about the food they chose to eat.

He said the onus was on food manufacturers to limit the amount of salt in products.

Sodium is usually listed in the nutritional information on food labels, and multiplying this value by 2.5 will give the salt content.

The Food Standards Agency said it would continue its work in encouraging industry to offer consumers healthier choices.

Ellen Mason, cardiac nurse at the British Heart Foundation, advised: “By simply checking the labels and switching to a lower salt option, you’ll be doing your heart a favour.”

The Salt Manufacturers Association said the evidence did not prove that salt reduction would have any significant health benefits for the majority of people.

It conceded that individuals with high blood pressure might be advised to restrict their intake.

Tea ‘healthier’ drink than Water !!

Drink Tea or Water ?!

Who will know that all the tea you drink is really good for health? In a recent research, it is found that drinking tea instead of extra water is really doing fine. This news appeared in BBC.

Healthy cuppa

These polyphenol antioxidants are found in many foods and plants, including tea leaves, and have been shown to help prevent cell damage.

Tea replaces fluids and contains antioxidants so its got two things going for it

Lead author Dr Ruxton

Public health nutritionist Dr Carrie Ruxton, and colleagues at Kings College London, looked at published studies on the health effects of tea consumption.

They found clear evidence that drinking three to four cups of tea a day can cut the chances of having a heart attack.

Some studies suggested tea consumption protected against cancer, although this effect was less clear-cut.

Other health benefits seen included protection against tooth plaque and potentially tooth decay, plus bone strengthening.

Dr Ruxton said: “Drinking tea is actually better for you than drinking water. Water is essentially replacing fluid. Tea replaces fluids and contains antioxidants so it’s got two things going for it.”

Rehydrating

She said it was an urban myth that tea is dehydrating.

“Studies on caffeine have found very high doses dehydrate and everyone assumes that caffeine-containing beverages dehydrate. But even if you had a really, really strong cup of tea or coffee, which is quite hard to make, you would still have a net gain of fluid.

“Also, a cup of tea contains fluoride, which is good for the teeth,” she added.

There was no evidence that tea consumption was harmful to health. However, research suggests that tea can impair the body’s ability to absorb iron from food, meaning people at risk of anaemia should avoid drinking tea around mealtimes.

Tea is not dehydrating. It is a healthy drink

Claire Williamson of the British Nutrition Foundation

Dr Ruxton’s team found average tea consumption was just under three cups per day.

She said the increasing popularity of soft drinks meant many people were not drinking as much tea as before.

“Tea drinking is most common in older people, the 40 plus age range. In older people, tea sometimes made up about 70% of fluid intake so it is a really important contributor,” she said.

Claire Williamson of the British Nutrition Foundation said: “Studies in the laboratory have shown potential health benefits.

“The evidence in humans is not as strong and more studies need to be done. But there are definite potential health benefits from the polyphenols in terms of reducing the risk of diseases such as heart disease and cancers.

“In terms of fluid intake, we recommend 1.5-2 litres per day and that can include tea. Tea is not dehydrating. It is a healthy drink.”

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