Someone once said that in order to change you must be sick and tired of being sick and tired. This sentiment echoes what researchers from the Johns Hopkins' Ciccarone Center for the Prevention of Heart Disease found out after studying eight years of data on more than 62,000 men and women aged 44 to 84 years old. The final consensus was that changing your lifestyle and eating habitscould actually boost your heart's health and reduce your risks of developing a cardiovascular illness.
According to researchers, people who exercise more often, eat a Mediterranean diet, keep their weight within the normal range, and do not smoke or stopped smoking have a greater chance of living the rest of their lives without suffering through a debilitating disease and dying from it. Inanother study conducted by Northwestern University researchers on young adults, the earlier they change their lifestyle choices, the lower their risks of dying or suffering from cardiac arrest. Aside from the four habits already mentioned, the researchers also recommend drinking moderately or simply avoiding alcoholic beverages in your lifetime.
What 30 Minutes of Exercise Can Do
The American Heart Association actually recommends at least thirty minutes of moderate aerobic activity each day to improve your heart's health. This could mean 15 minutes of walking briskly or climbing up and down the stairs in the morning and another 15 minutes of jogging, swimming or biking in the evening should be enough. You can do this for five days straight or cut it down to one-hour intense workouts for 3 times a week. Either way, you'll start feeling invigorated and less harried or stressed as your body and mind get stronger every day.
For people who barely have time to drop by the gym, making excuses is not an option when the consequences of an unhealthy lifestyle means you'll be making time for an illness rather than just 150 minutes of exercise each week. If you can't leave the house for some reason, then doing crunches and stretching exercises in a corner of your room is enough. Other forms of exercise you ought to invest your time on are Yoga and Pilates because these disciplines lets you breathe more deeply, taking in more air into your lungs and into your muscles.
How a Mediterranean Diet Helps
Inspired by the dietary habits of people in Greece, Southern Italy, and Spain, the Mediterranean diet encourages you to eat more fruits, vegetables, whole grains, legumes, fish, and seafood than meat and sweets. A five-year study into people who followed this healthy eating pattern and supplemented with either extra-virgin olive oil or mixed nuts proved what everyone already believes about the benefits. The participants who followed the researchers' dietary recommendations were 30% less likely to die or suffer from a heart attack or stroke compared to those who simply followed a low-fat diet.
The classic Mediterranean Diet was first introduced in 1993 by Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization. The eating pattern forms a pyramid of foods from the most frequently consumed to the least often. At the base of this pyramid, we see that engaging in sports and daily activities with friends and loved ones play a fundamental role in support of this lifestyle.
Maintaining a Normal Body Weight
Keeping an average or low body mass suggests that you may look lean, but you've packed in enough pounds for your weight to fall within the normal range for your age, gender, height, and physical activity. Athletes with a body mass index between 15 and 18.5 are already considered trim and fit. In contrast, ordinary individuals are expected to reach a BMI that's between 18.5 and 25 to qualify as healthy with an ideal amount of body fat.
A body mass index that's above 25, but less than 30 means you're overweight and at risk for cardiovascular and metabolic diseases. Yet, you still have a greater chance of shedding the extra pounds if you changed your eating and lifestyle habits. However, people with a BMI that's beyond 30 are considered "obese" by international health organizations and probably in danger of developing a variety of illnesses, such as diabetes, hypertension, and heart ailments. They may need to do more than adjust their diet and daily activities, and turn to drastic medical procedures, such as bariatric surgery, to help them lose a greater portion of their body mass before they embark on strict health and fitness program.
Nicotine, Alcohol, Caffeine, and Unhealthy Sugars
It's not just your addiction to smoking and alcohol that puts your health at risk, but also your love for food filled with empty calories and caffeine-laden beverages. Taking everything in moderation is the key to having a balanced diet without sacrificing life's simple pleasures.
You love chocolates? Choose the dark ones made with at least 65 percent of pure cocoa and limit your consumption to just 3 ounces each day. How about a nightcap? Put down that Scotch and reach for a bottle of Cabernet instead. A drink is either 4 ounces of wine or 12 ounces of beer, while drinking other spirits should be limited to just 1.5 ounces per serving. Men are advised to enjoy no more than two drinks per day and women are better off with just one.
Other than eating healthy, exercising, and drinking less, people should sleep more. Sleeping is a way for your body to revitalize itself and repair some cellular damage caused by stress and exposure to free radicals. It also keeps your brain healthy and alert as you age.
don't forget for post a comment ....
No comments:
Post a Comment