Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts
Know and protect against bacteria, viruses and infection
Safe our Life from viruses and infection....
Most germs won't harm you. Your immune system protects you against infectious agents. However, some germs are formidable adversaries because they're constantly mutating to breach your immune system's defenses. Knowing how germs work can increase your chances of avoiding infection.
Germs live everywhere. You can find germs (microbes) in the air; on food, plants and animals; in soil and water — on just about every other surface, including your body.
Most germs won't harm you. Your immune system protects you against infectious agents. However, some germs are formidable adversaries because they're constantly mutating to breach your immune system's defenses. Knowing how germs work can increase your chances of avoiding infection.
Infectious agents: From bacteria to worms
Infectious agents come in a variety of shapes and sizes. Categories include:
Bacteria
Viruses
Fungi
Protozoa
Helminths
Understanding infection vs. disease
There's a difference between infection and disease. Infection, often the first step, occurs when bacteria, viruses or other microbes that cause disease enter your body and begin to multiply. Disease occurs when the cells in your body are damaged — as a result of the infection — and signs and symptoms of an illness appear.
In response to infection, your immune system springs into action. An army of white blood cells, antibodies and other mechanisms goes to work to rid your body of whatever is causing the infection. For instance, in fighting off the common cold, your body might react with fever, coughing and sneezing.
Heart Health
5 medication-free strategies to help prevent heart disease
You can prevent heart disease by following a heart-healthy lifestyle. Here are five strategies to help you protect your heart.
By Mayo Clinic staff
Heart disease may be a leading cause of death, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age — there are some key heart disease prevention steps you can take.
You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are five heart disease prevention tips to get you started.
1. Don't smoke or use tobacco
Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.
In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called "social smoking" — smoking only while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.
Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don't do either. This risk increases with age, especially in women older than 35.
The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.
2. Exercise for 30 minutes on most days of the week
Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.
Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease.
Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up. You can even break up your workout time into 10-minute sessions.
And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.
3. Eat a heart-healthy diet
Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan can help protect your heart. Following the DASH diet means eating foods that are low in fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole grains and low-fat dairy products, which can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.
Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels.
Major sources of saturated fat include:
- Red meat
- Dairy products
- Coconut and palm oils
Sources of trans fat include:
- Deep-fried fast foods
- Bakery products
- Packaged snack foods
- Margarines
- Crackers
Look at the label for the term "partially hydrogenated" to avoid trans fat.
Heart-healthy eating isn't all about cutting back, though. Most people need to add more fruits and vegetables to their diet — with a goal of five to 10 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease, but also may help prevent cancer.
Omega-3 fatty acids, a type of polyunsaturated fat, may decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Some fish, such as salmon and mackerel, are a good natural source of omega-3s. Omega-3s are present in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil, and they can also be found in supplements.
Following a heart-healthy diet also means drinking alcohol only in moderation — no more than two drinks a day for men, and one a day for women. At that moderate level, alcohol can have a protective effect on your heart. More than that becomes a health hazard.
4. Maintain a healthy weight
As you put on weight in adulthood, your weight gain is mostly fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.
One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMI numbers 25 and higher are associated with higher blood fats, higher blood pressure, and an increased risk of heart disease and stroke.
The BMI is a good, but imperfect guide. Muscle weighs more than fat, for instance, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Because of that, waist circumference also is a useful tool to measure how much abdominal fat you have:
- Men are considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm)
- Women are overweight if their waist measurement is greater than 35 inches (88.9 cm)
Even a small weight loss can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.
5. Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.
- Blood pressure. Regular blood pressure screenings start in childhood. Adults should have their blood pressure checked at least every two years. You may need more-frequent checks if your numbers aren't ideal or if you have other risk factors for heart disease. Optimal blood pressure is less than 120/80 millimeters of mercury.
- Cholesterol levels. Adults should have their cholesterol measured at least once every five years starting at age 20. You may need more frequent testing if your numbers aren't optimal or if you have other risk factors for heart disease. Some children may need their blood cholesterol tested if they have a strong family history of heart disease.
- Diabetes screening. Since diabetes is a risk factor for developing heart disease, you may want to consider being screened for diabetes. Talk to your doctor about when you should have a fasting blood sugar test to check for diabetes. Depending on your risk factors, such as being overweight or a family history of diabetes, your doctor may recommend first testing you for diabetes sometime between ages 30 and 45, and then retesting every three to five years.
Healthy Flying..Tips......
There was a time when jumping on a plane was a relatively easy thing to do (assuming you had the money). But today's flying experience is often more of an ordeal than a pleasure, aggravated by concerns about terrorism, long queues for safety and security checks, and other irritants such as checking the long lists of things you can and can't take with you.
As well as the stress that precedes departure, there are the physical health issues, ranging from aching limbs, swollen ankles, and sleep disruption, to what has been popularly described as "economy class syndrome" (the possibility of deep vein thrombosis, DVT), and of course, coping with jet lag.
Yet despite these drawbacks, more of us are boarding planes than ever before. World air travel has grown by around 5% a year over the past 30 years. In 2006, the world's 2,000-plus airlines flew 23,000 aircraft carrying more than 2 billion passengers on almost 28 million scheduled flights.
Perhaps our growing predilection for air travel is explained by Dr Roy L. DeHart, an expert in aerospace medicine, who in 2003 wrote: "although there are numerous health issues associated with air travel they pale in comparison to the enormous benefits to the traveler, to commerce, to international affairs, and to the public's health."
So given there are some things we can't change about air travel, what are the things we can do something about to protect our health and ensure our comfort while flying?
This article offers you some tips garnered from various sources, including official advice from medical and travel experts, as well as from frequent travellers' personal experiences, on how to minimize the effects of jet lag, increase your comfort and chances of getting some good sleep on board, and also tips on exercises and reducing the risk of DVT.
Jet Lag
Jet lag is the result of travelling across several times zones, causing symptoms like fatigue and sleep disruption. Our biological clock is attuned to the day-night cycle of the start of our journey, so when we travel to a different time zone quickly, as we do when flying, our body is still functioning as if we were in the time zone we have left behind. It can take anything between 2 days and 2 weeks for it to adjust completely to the new time zone, depending on how far you have travelled.Here are some tips to minimize the effects of jet lag:
- Set your watch to the time zone of your destination before you depart.
- If you are flying WEST (eg Paris to Vancouver, Bangkok to London): stay awake as long as you can when you get there. It is easier to endure a longer day that it is to shorten your body's natural rhythm. Also, if you can, try going to bed and getting up later for a few days before you travel.
- If you are flying EAST (eg Mexico City to Frankfurt, Johannesburg to Sydney): try to sleep on the plane while it is night time at your destination. When you arrive, try not to sleep during the day, or it will take longer for your body clock to change to the new time zone. You can also prepare for the adjustment by getting up and going to bed earlier for a few days before you travel.
- When you arrive at your destination, get into the local routine as soon as possible.
- At your destination, try to stay outside during daylight as much as you can (while being sensible about sun exposure and sunburn risk), because natural light helps your body clock to adjust.
- If you have travelled west, go outdoors in the morning and stay indoors in the afternoon for the first few days: if you have travelled east, avoid morning light and try to get more outdoor light in the afternoon.
- If you are going on a short trip, for instance if you are a member of aircrew or a business person going to a meeting, then it doesn't make sense to try and adapt to the local time zone, you are probably best advised to keep to your home time zone.
- If your business meeting is very important, getting there a half or full day early will give you more time to adapt and be fully alert. Alternatively, try to schedule it to coincide with daytime in your home time zone.
Some people swear by sleeping tablets, but healthcare provider BUPA warns you should first talk to your doctor before using them on flights and for jet lag. He or she may advise you take them just for a couple of days while your body clock adjusts. But you shouldn't take them in flight because this will encourage you to sit still for too long which increases the risk of DVT (more about this later). Also, you should not drink alcohol when taking sleeping tablets, as this can make you even sleepier and therefore less mobile.
Comfort and Sleep
Many people find it difficult to sleep on a plane, and no wonder, when you consider all the distractions, noises, children crying, light streaming in through the window (daylight is very bright at 35,000 feet!), and to cap it all, you don't have enough leg room, you feel cold, your shoes are too tight, and it's not easy to sleep upright!Well, even with these disadvantages stacked against you, the following tips may ease in enough comfort to enable you grab a few hours of good sleep on your next long haul flight:
- Choose your seat wisely. This advice comes from the editor of independenttraveler.com, who suggests you pick a window seat so you can lean against it (it also gives you control over the sunshade!) and stay out of the way of people climbing over you or going up and down the aisle and leaning into or falling against you just as you are dropping off.
- Also, think twice about reserving exit row and bulkhead seats, sometimes the advantage of extra legroom is outweighed by armrests that don't raise and seats that don't recline (so they don't cause an obstruction in an emergency). This could also be a noisy section of the airplane as these seats are often reserved for families with young children.
- The same goes for the last row: the seats may not recline and if they are near the toilets, you could be troubled by noise and smell!
- Check out Seat Guru from tripadvisor: tap in the flight number and you can see the layout of the plane and review advice on the pros and cons of different seating areas.
- Take only one small bag as hand luggage, so you don't have to jam one under your feet and restrict your legroom. Keep all the things you are going to need on the flight at the top of the bag, and put a few in the pocket of the seat in front, but not too many or the flight attendant may ask you to remove them if they bulge out and potentially obstruct passenger evacuation.
- Bring a neck pillow, an eye mask for blocking out light, and warm socks (it can get chilly down near the feet during a long haul flight).
- Some people don't find neck pillows very comfortable: try out a few. Some of the ones you blow up have an annoying seam that sticks into your skin when your head flops over! Those velvety, already-blown-up ones seem better, but try them out first.
- Wear loose, comfortable clothing and go for layers that you can peel off easily when you get too warm or put on again if you get cold, for example a loose long sleeved T-shirt and a body warmer might be more practical than a jumper.
- Wear comfortable soft shoes that you can slip on and off easily: your feet will swell during the flight.
- Board early to make sure you get your pillow and blanket: if there isn't one for your seat, tell the flight attendant and get your claim in early!
- If you are someone who can't sleep after drinking caffeine, then stay off it for a few hours before and during the flight. Remember that some soft drinks and tea also have caffeine.
Fasting and your health.
Fasting during the month of Ramadan can be good for your health if it’s done correctly.
When the body is starved of food, it starts to burn fat so that it can make energy. This can lead to weight loss. However, if you fast for too long your body will eventually start breaking down muscle protein for energy, which is unhealthy.
Dr Razeen Mahroof, an anaesthetist from Oxford, says there's a strong relationship between diet and health.
“Ramadan isn’t always thought of as being an opportunity to lose weight because the spiritual aspect is emphasised more generally than the health aspect," he says. "However, it’s a great chance to get the physical benefits as well.”
Source of energy
The changes that happen in the body during a fast depend on the length of the continuous fast. The body enters into a fasting state eight hours or so after the last meal, when the gut finishes absorbing nutrients from the food.
In the normal state, body glucose, which is stored in the liver and muscles, is the body’s main source of energy. During a fast, this store of glucose is used up first to provide energy. Later in the fast, once the glucose runs out, fat becomes the next source of energy for the body.
With a prolonged fast of many days or weeks, the body starts using protein for energy.
This is the technical description of what is commonly known as ‘starvation’. It is clearly unhealthy. It involves protein being released by the breakdown of muscle, which is why people who starve look very thin and become very weak.
However, you are unlikely to reach the starvation stage during Ramadan because the fast is broken daily.
Gentle transition
As the Ramadan fast only lasts from dawn till dusk, the body's energy can be replaced in the pre-dawn and dusk meals.
This provides a gentle transition from using glucose as the main source of energy, to using fat, and prevents the breakdown of muscle for protein.
Dr Mahroof says the use of fat for energy helps weight loss. It preserves the muscles and eventually reduces your cholesterol level. In addition, weight loss results in better control of diabetes and reduces blood pressure.
“A detoxification process also occurs, because any toxins stored in the body’s fat are dissolved and removed from the body,” says Dr Mahroof.
After a few days of the fast, higher levels of endorphins appear in the blood, making you more alert and giving an overall feeling of general mental wellbeing.
A balanced food and fluid intake is important between fasts. The kidneys are very efficient at maintaining the body’s water and salts, such as sodium and potassium. However, these can be lost through perspiration.
To prevent muscle breakdown, meals must contain enough energy food, such as carbohydrates and some fat.
“The way to approach your diet during fasting is similar to the way you should be eating outside Ramadan," says Dr Mahroof. "You should have a balanced diet with the right proportion of carbs, fat and protein.”
Food and Nutrition
we all need adequate food and nourishment. Food, which is essential for survival and growth of human beings, can also lead us to many health risks if not chosen properly. But, before we discuss its beneficiaries and functions, let us define what is Food and Nutrition?
Food is made up of any substance, composed of carbohydrates, water, proteins, and fats either eaten or drunk by any animal, including humans to give energy or help build up the body for growth.
Nutrition is the process in which you consume food or nourishing liquids, digest and absorb them and use them for health and growth.
Also, Nutrition can be defined as a three-part process i.e. consumption, digestion and circulation of the food. The origin of the word ‘nutrition’ is linked to the Latin words ‘nutritionem and nutrire,’ meaning ‘’a nourishing’’ or ‘’to nourish, suckle.’’
As the saying goes, `we are what we eat, ` good nutrition plays a vital role in our wellbeing, helping to keep the mind and the body fit.
15-Minute Asian Tuna - Healthy Food Tip and Recipe
healthy food tip and recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
Our Quick Broil method of cooking is perfect for preparing seared tuna as tuna tastes best when not cooked through. The combination of tuna, shiitake mushrooms, and seasonings adds a wonderful Asian flavor to your Healthiest Way of Eating.
15-Minute Asian Tuna
Prep and Cook Time: 15 minutes
Ingredients:
4 6 oz tuna steaks
1 TBS fresh lemon juice
1 cup minced scallion
3 medium cloves garlic, pressed
1 TBS minced fresh ginger
2 cups thickly sliced fresh shiitake mushrooms (remove stems)
1 TBS chicken broth
1 cup fresh squeezed orange juice
2 TBS soy sauce
2 TBS chopped cilantro
salt and white pepper to taste
Directions:
Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 5 inches from the heat for about 10 minutes to get it very hot.
Press garlic and let sit for 5 minutes to bring out its health-promoting benefits.
Rub tuna with lemon juice and season with a little salt and white pepper. Set aside.
Heat 1 TBS broth in a 10-12 inch stainless steel skillet on the stovetop. Healthy Sauté scallion, garlic, ginger, and mushrooms in broth for about 2 minutes, stirring constantly over medium heat.
Add orange juice and cook for another 2 minutes. Add soy sauce and cilantro.
Using a hot pad, pull out broiler pan and place tuna in hot pan and return pan to broiler. Keep in mind it is cooking rapidly on both sides, so it is done very quickly, usually in 2-3 minutes, depending on thickness.
Place tuna on plates and pour mushroom sauce over each piece. Or you can lay a bed of mushroom sauce on each plate and place tuna on top.
Serves 4
Serve with
Napa Cabbage Salad
Seaweed Rice..
Healthy Food Tip
If shellfish are bottom feeders and contain toxic chemicals, why do you include them among the World's Healthiest Foods?
In The World's Healthiest Foods book and WHFoods website, we have tried to limit the analysis of foods and food benefits to factors that have been documented in peer-reviewed, Western science research studies. I don't believe that's the only way to evaluate food, but it's the approach we were most comfortable with in constructing the list of the World's Healthiest Foods. When we looked at the published research on shellfish, we came to the conclusions that are presented in the book and on the website.
I'm especially concerned at the present time about the potential toxic residues found in virtually all fish and shellfish. But from a Western science research standpoint, there are also some well-documented benefits from shellfish. For example, the mineral selenium — so often deficient in the diet of American adults — is provided by shrimp in a concentration difficult to obtain from many other foods.
One type of shellfish that raises special concerns for me is shrimp. As of 2003, almost 90% of all shrimp consumed in the United States were imported from Asia and Latin America, with China, Vietnam, and Thailand serving as the three top suppliers. These shrimp imports totaled about 1.5 billion pounds! U.S. shrimp farms produce approximately 12 million pounds of shrimp each year, but that amount is less than 1% of the total shrimp imports. This huge imbalance between imported and domestically produced shrimp can be problematic due to problems with contamination in certain Asian fish farming operations and also with lack of sustainable practices on the part of many fish farming operations.
One website I like for identifying high-quality shrimp retailers and shrimp-serving restaurants is the Monterey Bay Aquariums' Seafood Watch. Their website address is: http://www.montereybayaquarium.org/cr/seafoodwatch.aspx. You can use their Seafood Guides and Visit our Restaurant Partners links to locate high-quality fish in the U.S., including shrimp and other commonly eaten shellfish. When it comes to purchasing shellfish — and all types of fish well — I also encourage you to ask your grocers, or fishmongers, or whoever is responsible for providing your fish, as many questions as necessary to get an idea about its overall quality and sustainability.
Scientists Cook Up World’s Healthiest Meal
Scientists have cooked up what they are calling the world’s healthiest meal.
Leatherhead Food Research, an independent research company in the U.K., incorporated 222 food health claims approved by the European Commission to create the healthiest airline meal.
“I thought of the airline meal concept when flying back from Vitafoods in Geneva. I had spent three days talking about health claims and at a round table event I suggested that Leatherhead could make a product with all 222 claims, no problem! It wasn’t that simple, but we did it within one week!” said Leatherhead CEO Dr Paul Berryman in a statement.
The result? A fresh and smoked salmon terrine, a mixed salad with extra virgin olive oil dressing, a high-fiber multigrain roll and a chicken lentil casserole. For dessert, a yogurt custard, paired with spring water and a cranberry, raspberry and elderflower sports drink to wash it down.
The meal also offers a berry meal replacement shake and hot chocolate for melatonin deficiencies while traveling. It’s packed with superfoods that contain energy, vitamins and electrolytes as well as nutrients that help with iron absorption and reduce cholesterol.
“Our airline formula is just an illustration of what we can do. Leatherhead Food Research is ideally placed to help companies make new claims through regulatory advice, product formulation and our state-of-the art human intervention studies,” said Berryman.
San Francisco General Hospital Hosts Free Nutrition and Cooking Demos
During the fall, each class is centered around a particular type of ethnic cuisine, so repeat attendees can get a global perspective on cooking. Next week's session, led by Catherine McCorkie, will offer ideas for your Thanksgiving meal.
SFGH has a great track record of endorsing healthy food choices. In 2009, an initiative called HeartBeets was launched as a rooftop produce garden at the hospital. Three years later, it is now a non-profit contracted by the Department of Public Health that serves the entire city of San Francisco.
Fitness: Make exercise habit stick even if you're tired, unmotivated
When you first start a new exercise program or routine, motivation is high and making your workouts a priority is easy. However, it can be hard to stay motivated after the first few sessions when you are tired, sore and/or a better offer comes along.
Everyone knows how important regular exercise is to overall health and well-being. The innumerable health benefits alone should motivate you to stay determined and persist with your program. But when that isn’t enough, here are some ideas for overcoming tiredness and staying motivated.
• First, be organized and prepared for exercise sessions.
There’s nothing worse than planning to work out and not being able to find your shoes, or realizing all your bike shorts are dirty, or that your treadmill is buried under a mound of clothes and has become a hanging rack for towels. Plan ahead, set your gear out and don’t give yourself a reason to skip it.
• Set reward goals for yourself.
Each time you meet a predetermined goal (i.e., exercising five times a week for four weeks or running a 5K) reward yourself. It’s also smart to make rewards relevant to your fitness. For example a sports massage, a session with a personal trainer or some new running shoes will keep you keen and on track.
• Find other like-minded people to enjoy being active.
Research shows that exercisers who train with others are less likely to drop out than those who train alone. Training with family and friends, for instance, can be a rewarding and motivating experience and can deepen relationships further.
• Renew your goals regularly.
Having a purpose for each and every workout makes it all feel much more worthwhile. If you don’t know why you’re doing something, you’ll most likely just go through the motions . I always tell athletes to practice with purpose. Having a goal and renewing it regularly will help ensure that all your practices are purposeful.
• Finally, cross-train, cross-train, cross-train.
Variety is the spice of life and that has never been more true than with your exercise program. Even if you love your power walking, yoga class or your favorite exercise video, don’t be afraid to shake things up now and then. Not only will you keep things fresh mentally and stave off boredom but you’ll also create a more rounded fitness program and your body will reap the benefits as much as your mind.
Salt in Your Food: The Effects on Health
In “Salt, We Misjudged You” (Sunday Review, June 3), Gary Taubes contends that decades of studies have failed to demonstrate that diets high in salt, or sodium, are harmful, and that advocates of restricting salt “essentially rely on the results from a 30-day trial of salt.”
In fact, huge amounts of evidence from animal, clinical, cohort and intervention studies demonstrate that high-sodium diets raise blood pressure, and that higher blood pressure promotes heart attacks, strokes and kidney disease.
Critics of efforts to reduce salt acknowledge that studies show those two relationships, but demand studies that directly link lower salt to lower risk of heart disease. Such studies have now been done.
The 15-year follow-up on the Trials of Hypertension Prevention found a 30 percent reduction in the risk of heart attacks, strokes and other cardiovascular events.
As the Institute of Medicine recommended in 2010, it’s high time that the Food and Drug Administration began limiting sodium in packaged and restaurant foods.
Healthy Diet
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