And the topic for today is something we all know but just on the surface or we don't really pay much attention to so id be drawing ur attention to those things you already know but in another way. we would be talking about '7 GOLDEN RULES FOR A HEALTHY LIFESTYLE' if you can adhere to just six out of the seven, u'd still be very much on track.
I'd try make this very brief, we'll start off with...
1)
BEING PHYSICALLY ACTIVEYes i'm very sure we all know that exercise is good for optimal health but probably not that Exercising helps lower cholesterol and blood sugar levels.
Experts are increasingly concerned about the amount of time we spend sitting. Last month Kansas State University researchers warned that office workers could be risking their health simply by sitting at their desk.
They found that people who spend more than four hours a day sitting down are at greater risk of chronic illnesses such as cancer, diabetes and heart disease.
Those sitting for at least six hours were significantly more likely to have diabetes.
Research published last month from Leicester University recommended that people at high risk of developing diabetes may be able to escape the condition by cutting the time they spending sitting down by 90 minutes every day.
They found important risk factors for Type 2 diabetes, such as blood glucose and cholesterol levels, improved far more in people told to sit less, compared with those doing required amounts of exercise.
2)
QUITTING SMOKINGFor those who smoke it would please you to know that quitting smoking is actually very important to maintain a healthy lifestyle
They come after German researchers announced last month that quitting smoking in middle age or beyond still has significant health benefits.
Even lifelong smokers who gave up smoking later on in life still experienced a massive 40 per cent reduction in the risk of heart attack and stroke within just five years.
The study followed nearly 9,000 German people aged between 50 and 74 years for ten years.
Professor Hermann Brenner and his colleagues from the German Cancer Research Centre were able to show that smokers were at double the risk of developing heart disease compared to non-smokers, but that former smokers were at almost the same low rate as people of the same age who have never smoked.
Meanwhile, a Canadian study published earlier this year demonstrated that people who give up smoking by the age of 44 can live almost as long as those who have never smoked.
'Quitting smoking before age 40, and preferably well before 40, gives back almost all of the decade of lost life from continued smoking,' study leader Professor Prabhat Jha.
The researchers found that people who quit smoking between the ages of 35 and 44 gained about nine years and those who quit between ages 45-54 and 55-64 gained six and four years of life, respectively.
3
)CONTROLLING BLOOD SUGARHigh blood sugar which is having a high amount of glucose in the blood stream, increases the risk of diabetes, and, in turn, complications of the disease such as blindness, kidney disease and nerve damage.
Though it can be controlled, the benefit of paying good attention to ones sugar level cannot be over emphasized regardless of age. This can be achieved by doing regular blood sugar tests.
4)
KEEPING A HEALTHY WEIGHT BMI simply means Body Mass Index is a measure of relative weight based on an individual's mass and height. People with BMI above the normal range are at a higher risk of developing heart diseases so it is very important to know ones BMI. The simple chart below can help you calculate yours for those who don't know
.
BMI =
WEIGHT IN KG HEIGHT IN METERS
5)
MAINTAINING HEALTHY BLOOD PRESSURE LEVELS High blood pressure – or hypertension – means that your blood pressure is constantly higher than the recommended level. Which is 140/90 though it varies from person to person.
HBP can be controlled and managed but over time, if it is not treated, the heart may become enlarged, making it pump less effectively, which could lead to heart failure. its only wise to make sure you check your BP at least once a week so as to monitor ones heart health.
6)
EATING A BALANCED DIETeating a healthy diet involves taking all classes of food but in the right proportion. your body needs a little of everything to function properly even carbohydrates and fat which most people tend to run away from. those who take diets chiefly comprised of fruits and vegetables are less prone to falling sick.The Mediterranean diet is widely recommended as a healthy eating plan by doctors and nutritionists as it is high in fruits, vegetables, fish and wholegrain cereals and low in meat and dairy, which contain large amounts of saturated fats.
rather than using butter,olive oil is used in cooking, as well as for dressing salads other than salad creams or mayonnaise.
This is high in monounsaturated fat, which is thought to protect against heart disease.
7)
MAINTAINING HEALTHY CHOLESTEROL LEVELS
and finally we have the not too friendly cholesterol.
in summary, cholesterol is a waxy, fat-like substance that’s found in all cells of the body.
 |
| diagram showing the arteries blocked with plaque |
Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat e.g. fried foods, butter, whole cream milk, etc. the body already produces its own cholesterol, so consuming more through these artificial means, may cause the body to have too much. Excess cholesterol in the body begins to accumulate in the arteries this limits the flow of oxygen-rich blood to the heart. with time too much cholesterol in the blood causes the arteries to harden and narrow. This slows down and may eventually block blood flow to the heart, causing a heart attack. high blood cholesterol on its own has no symptom, knowing your total cholesterol levels is the safe thing to do.
In sum, pay good attention to your health: get your BP checked, Know your blood sugar levels, your total cholesterol level, your BMI today! start having a healthy diet and don't stop exercising too!
Thank you.
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