Friday, 29 June 2012

How to Prevent a Stroke or Heart Attack

There are certain things individuals can do to greatly reduce their chances of suffering a stroke or heart attack. Suffering the consequences  of a stroke or heart attack can have a devastating effect on the person concerned, and his/her immediate family, as has been highlighted in the UK recently when a stroke victim wanted to commit suicide but the law prevented his immediate family from helping him do this.

Here are eight things that you can do to significantly reduce your chances of suffering a stroke or heart attack:
1. Stop smoking.
If you smoke, make a decisive attempt to give it up. If you live in a household with someone who smokes, urge them to give up the habit, or outline to them places they can smoke that will not interfere with your health. Smoking, or exposure to smoke, causes the heart to work harder.
2.  Limit your alcohol intake.  
Drink no more than two units of alcohol per day. This equates to one pint of beer or two glasses of wine per day. Drinking too much alcohol can raise blood pressure, and contribute to other conditions like being overweight or obese.
3.  Choose a good diet.
One of the best ways to fight any cardiovascular disease is through a healthy diet. The food you eat can affect risk factors such as cholesterol, blood pressure, diabetes and weight control. Choose a diet rich in vitamins, minerals and fibre. A diet rich in vegetables, fruits, fish, whole-grains, high in fibre and containing low-fat dairy products should suffice here. Avoid or reduce the amount of saturated fats found in meats, eggs and butter as they increase cholesterol to an unhealthy level.
4.  Drink sufficient water.
Try and drink six glasses of water per day. Water cleanses the whole body of toxins and waste products leaving it clear to function properly.
5.  Take regular daily exercise.
Try and engage in at least 30 minutes of brisk walking, or light jogging, every day of the week. Indoor exercise with weighs, or on a stationary bicycle, can also help. Adequate daily exercise has a positive influence on the whole body and reduces blood pressure. Daily exercise, in conjunction with a healthy diet, should ensure you do not have weight problems, and you are within 5% of the weight indicated by your BMI( body mass index). See my recent post titled “ How To Control Your Weight To prevent Health Problems “  to learn how to calculate your BMI.
6.  Take measures to reduce stress.
Try and reduce any stress at source, if you can identify what is causing it. Otherwise you could engage in meditation, breathing techniques, yoga or listening to relaxation music. 
7.  Get sufficient sleep.
My recent post tilled “The Heath Benefits Of A Good Night’s Sleep “ adequately deals with this subject.
8.  Manage your diabetes.  
If you are a diabetic of either type, then there is an increased risk of developing cardiovascular problems, especially if your blood sugar level remains high for a lengthy period of time. You therefore should be avoiding foods and drinks that cause a rapid rise in blood sugar levels, and concentrating on only consuming products that ensure your blood sugar moves on an even keel. You should also be using daily exercise routines for the same reason.
If you adhere to the above recommendations, you will have significantly reduced the risk of either suffering a stroke or heart attack. Anything you have to say on this post, can be made using  the comments box below.

Friday, 22 June 2012

How to Slow Down the Aging Process

It is generally accepted that our health deteriorates as we age. Our eyesight, memory and resistance to disease all suffer as a consequence of the aging process. Whilst it is impossible to reverse the aging process completely, it is possible to postpone the negative effects of aging by paying particular attention to what we consume daily, and the amount of regular exercise we engage in.
Here are things you can do to combat aging:
1.  Drink lots of water.
Make it a habit to drink six glasses of water per day irrespective of how thirsty you feel. It is best to start off with one glass of water when you get up in the morning, one with breakfast, one before lunch, and one with lunch, one before dinner, and one with dinner. Water flushes out toxins and other waste products from the body; it greatly reduces your risk of a heart attack; it helps with weight loss; and assists with clearing your skin.
2.  Have a diet rich in anti-oxidants.
The aging process is greatly influenced by the foods we eat. To combat aging, it is best to consume lots of fresh fruits and vegetables such as tomatoes, broccoli, carrots, a variety of berries, apricots and grapefruit, as they are rich in anti-oxidising agents.  The antioxidants protect the cells in our bodies from damage by free radicals, thereby slowing down the aging process.

Vitamins C, E and selenium are also very important in slowing down the aging process. Good food sources of these are citrus fruits, fresh green vegetables, lettuce, tomatoes, cod liver oil, oily fish, whole grains, onions and meat.
3.  Take regular daily exercise.
My April post titled “Exercise Improves Health “  adequately describes what needs to be done on a daily basis regarding exercise.
4.  Take action to reduce stress.
You need to identify and remove, if possible, any harmful stress from your life. The body can be adversely affected by harmful stress. There are many proven ways to combat stress such as meditation, deep breathing, yoga or listening to relaxation music. You obviously will need to allocate such time to yourself on a regular basis to practice whatever technique you have chosen.
5.  Get sufficient sleep.
My most recent post titled “The Health Benefits Of A Good Night’s Sleep”  deals with everything you need to know concerning this.
6.  Take daily food supplements.
Though it is not specifically an anti-aging measure, the taking of food supplements, such as a multivitamin and vitamin tablet, on a daily basis is insurance against a deficiency in the diet resulting in health problems as you get older. There are such variables with food dependent upon the state of the land it comes from, how fresh it is, how it is stored, and how it is cooked that it is unwise to be wholly reliant upon it to provide all the nutrients that you need to maintain good health.
 Brewer’s Yeast tablets are also an excellent food supplement worth considering because they contain iron, magnesium, zinc, essential animo acids and all the B vitamins.
If you adhere to the measures outlined above, you should be in a good position to avoid lots of the health problems suffered by people ignorant of what can be done to combat aging.

Friday, 15 June 2012

The Health Benefits of a Good Night's Sleep

There are substantial health benefits in getting adequate sleep. A lot of research has been done and the main conclusions drawn from getting a good night’s sleep are as follows:
·   It helps the body make repairs to itself caused by stress and other influences, and strengthens the immune system.
·    It keeps your heart healthy preventing heart attacks and strokes.
·    It helps you to feel more relaxed next day and reduces stress.
·    It makes you more alert and bolsters your memory.
·    It makes you smarter and more productive, which can help your career.  
·   It can help prevent depression because it has an impact on the chemicals in the body including serotonin, which is needed to combat this disorder.  
·   It can aid weight loss because the hormones ghrelin and leptin. Important for the regulation of appetite, are disrupted by lack of sleep. 
·   It can help you live longer on the basis of studies done on groups of people.
How much sleep does a person need? The answer to this question can vary dependent upon your age and circumstances. Some people can make do with 6 hours or less per night, while others sleep for 8 or 9 hours. The average for most people is about 8 hours.  
Research has also been done on what helps you get adequate sleep with the following conclusions:
·  Make sure the room you are going to sleep in has been well aired during the day and is not too hot come bedtime. A room temperature of 18 degrees Centigrade (65 Fahrenheit) is about right. Make sure the room is as dark as possible when the light is switched off and noise-free. Do not have things like a computer, TV set or mobile phone in the bedroom.
·  Make sure the bed you are sleeping in is of sufficient size with the head adjacent to an internal wall. The mattress should be as comfortable as possible.
·  Do not eat or drink anything in the two hours preceding going to bed. Do not drink coffee, tea or alcohol in the 8 hours before you go to bed.
·  When you take exercise during the day, do it outdoors if at all possible.
·  Make the time you go to bed at night and get up in the morning a regular time if at all possible, to enable your body to adjust to this schedule.
·  If you miss some sleep for any reason, then a 40 minute nap next day is okay to compensate. Otherwise do not nap during the day.
·  Engaging in a relaxation technique, such as deep breathing or listening to relaxation music, in the hour before you go to bed can induce sleep.
·  Avoid any strenuous activity in the two hours before bedtime.  
In giving advice on sleep, I do realise that peoples’ circumstances can vary enormously. However, the above is the best advice that I could muster on the important subject from a health point of view of getting a good night’s sleep.

Friday, 8 June 2012

How to Control Your Weight to Prevent Health Problems

Taking control of your weight is one of the most constructive things that you can do concerning your health.  Excessive weight can lead to health problems such as: a stroke or heart attack; developing type 2 diabetes; developing cancer of the colon, kidney or breast; having arthritis; becoming infertile; developing cataracts; or just having a poor quality of life.

While experts still debate precisely what constitutes an ideal weight, the weight to height ratio appears to be the best. This ratio is called the BMI (body mass index), and takes account of the fact that taller people have more mass area than shorter people, and therefore tend to weigh more.  You can calculate your BMI by going to this website and inserting your height and weight in either metric or imperial measurements. Most experts agree the following concerning BMI readings: a reading of under 25 is healthy; a reading between 25 and 30 is overweight; and a reading of over 30 is obese.
If you are in the obese category, then you may have already compromised your health to such an extent that you are at serious risk of developing one or more of the conditions referred to in paragraph one. Obese persons should try to reduce their weight under the supervision of a doctor and/or dietician. People who are just overweight can address this state by paying attention to their diet and the amount of exercise that they do on a daily basis. The equation is simple: calories in – calories out = weight gain if a positive number, or weight loss if a negative number.  A calorie is a measurement of the amount of energy that is obtained from food, and is usually expressed as a number in labelling per 100 kg of food (in EU countries).
The best approach to weight loss is to concentrate on a low carbohydrate, high protein and high fibre diet; and set an overall desirable weight that you want to get to. It is best to set achievable goals like a 5% reduction in your weight over a certain period of time. If, for example, your starting weight is 76 kilograms (168 pounds) now, and your target weight is 69 kilograms (152 pounds), the first target could be getting to 72 kilograms (160 pounds) in six months; and your next target getting down to your ideal weight in a further six months.  If you didn’t achieve the first target within the stipulated period, then just extend the period. It wouldn’t matter much in the example given, if getting to the ideal weight took 15 months as opposed to 12 months.
Try and get half the protein you consume from vegetable or fruit sources such as beans, peas, lentils, kale, carrots, cabbage, apples, apricots, pears and bananas; and the other half from fish, wholegrain cereals or bread, low-fat yogurt,  eggs and meat in that order of preference. Other sources of protein worth considering are nuts such as almonds, hazelnuts, macedonia nuts or peanuts.
Avoid simple carbohydrates such as soft drinks, sugar, chocolates, cakes, biscuits, jam, corn flakes, pop-corn and syrup. If you have a tendency to snack in between meals, you don’t need to give them up completely. If you currently take two snacks a day between meals involving eating crisps or crackers, why not supplant them with a healthier choice such as an apple followed by a glass of water, and a pear and a glass of water ? Eating whole fruits in between meals fills you up and gives you fibre; while water also acts to fill you up and cleanses the whole system.
The other thing that you need to do is take regular daily exercise in order to burn off excess calories and get your weight down. My post in April titled  “Exercise Improves Health”  adequately explains what you need to do on a daily basis regarding this.
You now have a valid approach to achieving your ideal weight as a preventative measure against health problems. If you persist with the recommendations  outlined above, you will achieve your objective ! 

Friday, 1 June 2012

Why Standardised Food Labelling is a Good Aim

The UK’s Heath Secretary, Andrew Lansley, last week announced a UK-wide consultation on standardising food labelling, with the aim of making it “ easier for consumers to compare the nutritional information on the food they buy“. At present in the UK, there are numerous food manufacturers all doing their own thing when it comes to displaying nutritional information for consumers to follow. The stated objectives of the consultation with the regional governments in the UK are as follows:
1.Maintain and extend the use of front-of-pack labelling across the widest possible range of food and drinks products. 2.Achieve the greatest possible consistency in the content and presentation of front-of-pack nutrition labelling, in a form that is clearest and most useful to consumers.
 I think standardising food labelling is a good idea. Anything that enables a consumer to make a healthier choice at the purchase stage should be encouraged. What I am confused about in the consultation launched is the reference to “front-of-pack”. What needs to be displayed somewhere on the package, tin, container or bottle, as far as I am concerned, is first a clear list of all the different ingredients in the product; and then the nutritional information provided in a clear way indicating the energy, protein, carbohydrate/sugar, fat, fibre and sodium content.  In addition to that, the amount of calories, sugar, fat, saturated fat and salt (sodium) in a product needs to be stated by the manufacturer in relation to the size of the container that the product comes in.
If a product, such as baked beans for instance, comes in a round tin, I cannot see at all that that it makes a difference where the relevant information is placed on the tin as long as it is legible and capable of being understood. In a round object what exactly constitutes the front and the back ? The same question could be asked of foodstuffs that that come in rectangular cardboard cartons. I suppose the drafters of the consultation document are calling where the name of the product is written, together with the depiction of the product, the front and the opposite side the rear. It is not always possible to put all the information consumers need to know about the constituent parts and nutrition value of a product on the same side as the name and the picture; although a very brief overview of this information might be accommodated there.

Having a list of list of ingredients somewhere on the packaging, which only some food manufacturers do at present, is crucial. I went over to package surrounding the porridge oats that I ate for breakfast this morning and on the ingredients list it said: “Rolled Oats (100%) “, in other words it is unprocessed as there are no additives listed at all. The healthiest choice is always the product that is either unprocessed, or has received the least processing; you can easily assess how much processing a product has received, and therefore compare different products for health worthiness, by reference to the ingredients list.  
A clear indication of the ingredients and nutritive value on packaging is a start in the right direction, in order to enable the consumer to make an informed choice when purchasing. However, you will still need to work out for yourself the health implications of some substances listed in the ingredients list. If, for example, nasty substances like sugar (found in abundance in the regular version of soft drinks), aspartame (found in the diet version of soft drinks) and hydrogenated oil (found in tinned meats) are listed, are there equivalent products available in the store without these health hazards ?
Any problems with how and where the information on products is to be displayed can be worked through as everything is still subject to the consultation process, and only needs to be finalised before there is a recommendation made at the end. Hopefully, if Britain adopts standard labelling of food products, other counties will follow suite. As lots of products such as rice, pasta, canned meats and canned fish cross international borders, a common way of displaying nutritional information on these products is desirable.  
If you have any views on this, use the comments box below to air them.  If you are a UK resident, you can make your views known to the Department of Health by going to the following website:  , and then following the links.