Wellness

How to Really Make Your Diet Work For You

2011-04-22T05:17:00.000-07:00

First of all, you need to understand, that your body needs a proper Balanced Nutrition Diet, with a proper daily amount of: vitamins, proteins, minerals and carbohydrates.

Get into a habit of eating exactly 3 Meals a day.

1. Eat breakfast within one hour of rising.

Breakfast provides at least 30 percent of the total energy and nutrition needed to sustain the human body during the whole day. And therefore it is very important to have a proper breakfast and not to skip it.

2. Have a healthy low-fat lunch snack.

Have a healthy snack in your lunch time, low fat yogurt for example, to keep your energy running.

3. Have your dinner three hours before your bedtime.

Have a Proper dinner three hours before your bedtime; never go to bed on a full stomach.

Drink at least 2 liters of water a day. 2 liters of water a day would help your body to burn calories more effectively and to get rid of toxins.

Exercising is a KEY.

By exercising, your body gets an advantage of many physiological benefits such as:

Weight Control by elevating your metabolism so that you burn more calories daily.
The Boost in your energy level
Strengthening of your heart and lungs
Improvement in your self-image and self-confidence.

So, don't forget to exercise at least 10 minutes a day.

Try to avoid using fats. Try to keep the fat level in your cooking as low as possible.

Make Calcium your friend. Include as much calcium as you can in your daily diet by eating:

Oranges
Broccoli
Soybeans
Tofu
Sunflower Seeds
Papaya

And other sources of calcium. Calcium is a crucial element for bone metabolism. Calcium deficiency is very common. The "Average" American diet does not even come close to meeting the normal calcium requirements:

425 mg. a day for Men

450 mg. a day for Women

So, to sum it up:

1. Have exactly 3 meals a day

2. Drink at least 2 liters of water a day

3. Exercise at least 10 minutes a day

4. Avoid fats

5. Make calcium your friend

By following these 5 simple rules, you will be losing weight in no time.

Source : Articlegeeks

Dry Skin Care Tips

2011-03-20T18:14:00.000-07:00

For those of you who have dry skin, must be feeling resentful because your skin feels fresh and looks wrinkled. It is better if you recognize the cause and how to care for her so that you can maintain your skin health.

It has dry skin oil or sebum levels are very low and tend to be sensitive. So it looks parched because the skin is not able to maintain humidity. The hallmark of dry skin is the skin was stiff as interested after washing her face and will subside after coated with moisturizing cream. Skin conditions can become worse when exposed to wind, weather changes from cold to hot or vice versa.Lines or wrinkles around the cheeks, eyes and around the lips can occur easily in the face of dry skin.

There are several things that cause skin to become dry, can be caused by genetic factors, the oil glands do not provide enough lubrication to the skin so the skin dehydrated. Another thing is the poor diet, lack certain nutrients such as vitamins A and B.

Or environmental factors such as exposure to sunlight, wind, cold air, free radicals or excessive exposure to soaps in the bath or wash your face. Another condition is that the skin disease, eczema, psoriasis and so forth.

Actually, dry skin is another form of the sign is not active thyroid gland and complications in diabetics.

How to treat dry skin is to avoid washing the face with raw water due to its residue can dry your skin but you also do not use warm water. So you should use mineral water that has undergone a process of sterilization.

Do not use a washcloth that has a textured surface material because it will make your skin irritated. Begin you get used to spray mineral water on the morning after you wake up and dry with a soft towel.

To cleanse dry skin you should use a cleansing milk. Then gently massage your face when you cleanse and when applying moisturizer. Choose a cleanser with a pH balanced and non-detergent. Avoid using soap when washing the face for not only the raised dirt but also the natural oils in your skin that serves to protect your skin.

As for the care of your body can put on baby oil after shower for your skin moisture is maintained. Avoid using soap alkalinnya levels high. To keep the skin moist you should do a special mask for dry skin once a week. But do not get exposed to the eye area, where fine lines appear most rapidly. Good luck.

10 Tips for Healthy Women

2011-02-11T22:24:00.000-08:00

Many factors cause you to develop a disease that will really threaten you in this modern age. Heart disease, cancer, stroke, or lung disease are chronic, all of these can be treated or prevented if you divert attention to it.

Here are some tips for healthier living:

Do not smoke! Smoking is one cause of death in America. If you are a woman smoking, your risk of heart disease and

cancer would be very possible, especially if you use oral contraceptives. Beware of cigarette smoke in the workplace or home will also increase the risk.

Rein cholesterol. High cholesterol is the biggest risk factor for heart disease and indirectly increases the risk of stroke. According to the American Heart Association, a woman at the age of 55 years a tendency to be higher cholesterol than men. Try to keep your diet!

Watch your weight. This is not a problem health problems futility. Women have a tendency to increase in high blood pressure if their weight 20 pounds or above the recommended weight. Furthermore, if you're too fat, especially around the waist, you are at greater risk for some health problems such as diabetes, heart disease and stroke.Hindari too much eating carbohydrates, sugars and fatty foods.

Multiply eat vegetables! A diet rich in vegetables and fruits associated with low cholesterol. Some studies suggest a relationship between eating vegetables with reduced risk of cancer, than spend the time to decide which vegetables to be eaten to prevent certain diseases. Focusing on a variety of fresh vegetables, green leafy vegetables, yellow squash, carrots, brukoli, tomatoes, garlic, onion daffodils. All of this will be good for you.

Avoid fatty foods. A strict diet of fat linked

with increased risk of various cancers. Research on community

countries that are on a diet of fatty foods consistently showed severe accidents and deaths due to colon and breast cancer. Recommendations regulations is to reduce the amount of dietary fat to 30% from fat sources are cheese or margarine, cooking oil, meat and all dairy products. If you use oil, use olive oil.

Rest. This is very important for your body to relax. You can do several ways such as meditation, breathing long, or even

reading is a way to relax. Which is better, on foot, you will

feel calm.

Sports. Some sports can help you live a healthier, and even your life will be more productive. Recent research suggests that simple changes in routine to your daily life will be beneficial to health. So if you are not prepared to sweat at the gym, try parking your car some distance away and walk, take the stairs rather than elevators and hangers playing with your child. What is important if the choice exists, choose to keep moving.

Pap smear test regularly. It will detect changes before cancer

cervix at an early stage. Treatment of this condition will prevent the spread of

cancer.

Check your blood pressure! The higher your blood pressure, the higher the

risk of heart disease. Consult with your physician to

discuss the steps you must take to maintain blood pressure at healthy levels.

Check your breasts regularly by a doctor or nurse and

ask the doctor when you start a mammogram regularly. Early detection is prevention.

Healthy Tips to gain weight

2010-11-01T00:15:00.000-07:00

Many have body fat desire for a smaller body with a diet. As ever discussed about tips to overcome obesity. Fat may be because most of the fat, and it's not healthy for our bodies.

For that, this time will discuss about the tips add a healthy weight.In an effort to gain weight should also pay attention to health, should not eat any food that it can actually cause new diseases.

Here are tips to add a healthy weight:

Add to eat and drink which contains carbohydrate, high protein.Like drinking a glass of milk every morning, eating half-cooked egg. Avoid foods that contain lots of fat.

Drinking supplements that can increase appetite. Of course, legal and healthy supplements.

Add to your diet. For example, all three meals a day plus a five times to seven times a day with the number of servings fewer than three times a day. With due regard to the nutritional content of your food intake.

With a complete vitamin for our bodies.

Keep doing enough exercise. Because exercise enough to burn fat in your body.

prevent wrinkles with tomatoes

2010-02-23T18:38:00.000-08:00

Tomatoes are known for its lycopene content are believed to prevent wrinkles and dark spots on the skin from the sun. From a study in 80% of human skin wrinkles caused by sunlight. Lycopene is a potent antioxidant that may reduce premature aging caused by sun exposure.

Pasta lycopene-rich tomato, can dramatically reduce skin damage caused by sunlight. Lycopene is a powerful antioxidant and powerful weapons in preventing skin damage caused by free radicals.

Add some cooked tomato dishes into your menu such as spaghetti, pizza, tomato soup or the other. If possible choose a cooked tomatoes than raw. Though raw tomatoes contain more lycopene, but when cooked the contents will increase to 4 times.

There is also a good idea you drink 1 glass of tomato juice every day instead of orange juice. Because the tomato juice, then you will get the lycopene and vitamin C. If you do not like the tomatoes, then you can take lycopene supplements, but should consult your doctor.

According to the experts, adding the tomatoes into the diet brings many benefits. Lycopene is also known Khasiatnya in combating heart disease and cancer.

So, in addition to skin health, you can also prevent other diseases with tomatoes. Good try!

Source: anekatipsmenarik.blogspot.com

5 Habits Changed The Need To Stay Beautiful Skin

2009-12-08T19:43:00.000-08:00

Did you know that wrinkles, eye puffiness, and redness caused not only by the sun or genetic? Little things you do every day could be the cause of it all. To get a beautiful skin and good, probably just need to change the small activities of your daily course.

The following tips provided by Mary P. Lupo, MD, dermatologist from New Orleans, United States:

1. Exsfoliation habits facial skin with granules (Scrubs) of the material could damage the hard skin. Sometimes there are some beauty products manufacturers have eksfoliator from things like mashed clams, nuts, or seeds. Unfortunately, these things sometimes still have the corners sharp, and not infrequently injure the skin.

We recommend that you replace with a small scrub and round. David Bank, MD, dermatologist from Mt. Kisco, New York, said, if you have sensitive skin, try using eksfoliator of baking soda. Simply mix baking soda with enough water to a paste. Then, use a scrub.

2. The habit of bathing or soaking in warm water / hot for too long can erode the skin. Too long bath with hot water can make a layer of lipids (binding cells that make skin moist) to be eroded. Indeed, a few hours later the lipid will form again, but during the process, the body moisture lost in considerable amounts. Not to mention if the water has a chlorine content that can make skin dry and irritated. If you do have to shower with hot water, try to not more than 10 minutes, in order to keep the skin fresh and moist.

3. Check regularly to the eye doctor. Repetitive muscle movements such as frowning, can lead to wrinkles or fine lines while (in between the eyebrows and on the outside of the eye) become permanent. Most women do not realize that they have their eyes examined regularly, at least two years. Especially when they began to realize that their eyesight difficulties, we will unconsciously wince, to produce wrinkles. Whether you're starting to feel there is something wrong with the vision or not, your eyes should be checked regularly. Do not be too embarrassed to wear sunglasses when outside the room during the day. In addition to avoid wrinkles, as well as to prevent cataracts that can result from exposure exposed to direct sunlight and often.

4. Habits hair after washing your face in the morning? Should change this habit. Why? Because the unconscious, the products can hairdresser stuck in the children's hair, which is around the face. In the end, there will be acne around the child's hair and clogged pores due to the products hairdressers. Steps that should be done is, if you've washed it at night, Arrange the hair in the morning. Hair done first, then wash your face. If this is inconvenient, you can clean the hair over the face with special wipes for the baby's face or before using the make-up.

5. Sleep sideways. If you're like most people are awakened by an alarm, but not direct their activities, most likely you'll still put his face in the pillow for a while. Gravity can cause fluid collects in the bottom of the eye, causing swelling under the eyes. When this happens every day, there will be eye puffiness.

Those who sleep sideways also tend to have wrinkles. The lines due to the sheets are left in the face, if it happens every day will become permanent. Because the folds or wrinkles that occur every day and constantly causing damage collagen. There's a good idea to try to train yourself to sleep on their backs. Should try to sleep using a travel pillow that looks like a horseshoe. Or, place a small pillow at the bottom of the knee. This will give your spine neutral ante and make you not want to turn over. The experts also recommended to change the sheets with a rare silk sheets to clot, so that will not leave streaks on the face.

Source; kompas.com

10 Tips Health

2009-11-15T22:40:00.000-08:00

1. Keep your eye health with Papaya Seed
How to maintain eye health? According to dr. Rini Mahendra SpM easy way, one of them is to eat papaya seeds. Why papaya seeds? It is said that papaya seeds contain compounds of lycopene are important for eye health. If you can not bear to think getirnya, then you can eat them with honey added, or as a mixture of tea. In addition it can also be dried beans or roasted and then eaten as a snack. Eat regularly, about three times a day as many as ten points.

2. Tomato seeds Prevent Heart Disease
You like to drink tomato juice, but often throw the seeds? Perhaps after reading this article that habit must be changed. Based on research done Rowett Research Institute in Scotland, found that the liquid or slippery yellow jelly surrounding tomato seeds contain a compound or mixture of substances that works to combat strokes and heart disease. If you drink tomato juice without throwing the seeds, then you have to reduce the risk of blood clots around 72 percent, so you can be protected from heart disease.

3.Do Old dye Tea
The recognized merit for body health. Tea consumption also has a broad audience as a daily beverage. Tea is packed in a tea bag tea powder too. But there is a need to be considered in a tea bag, which is used. The tea bag should not be immersed for too long. This applies to all the tea, green tea-colored as well.
This is caused by the chlorine content of the substance in tea bag paper bag. These substances function to the disinfectant of paper so the paper will be free from bacterial decay and durable. Paper with chlorine cleaner look. However, large amounts of disinfectants do not differ much with insecticide.
So it is recommended not to dip the tea bag in a long time. If the dip tea bags more than 3-5 minutes, the chlorine will also dissolve in tea. In order to avoid the possibility of disease, should not dip tea bags more than 3 minutes.

4. Gargle-gargle When Asthma
Asthma is one of the most chronic disease patients in the world. According to dr. Tjandra Yoga Aditama, SpP (K), MARS, DTM & H, is estimated in the year 2005 there was an additional approximately 100 million patients with asthma in the world.
Asthma medication is there a salve (reliever), there is also a controller (controller). Asthma medications are most safe and effective is given in the form of sprayed or inhaled (inhalers) for going straight into the respiratory tract, the effect is rapid, minimal side effects, and a small dose.

5. Cut wounds
Little suffered knife wounds to the skin play a cut?
Here are the steps that can be done:
• If a small wound, pressed enough just a few seconds with a sterile cotton or gauze to dry and stop the bleeding.
• Do not dab the wound with cotton because it can damage the wound until the bleeding edge of new increases. Give antiseptic solution to prevent infection.
• If the blood had dried / stop new closed with tape

6. Fever First Aid
What is necessary is to reduce the patient's body temperature, can compress using cold water, giving febrifuge, also accompanied the body heat pengipasan to evaporate quickly. Kompreskan cold water on the left chest or the crown of the head of a useful lower the heat more quickly. More secure to use febrifuge species of paracetamol, a lot of free sale, especially for children under 5 years of age.

7. Treatment For Dark Circles Around Eyes
Grated potato can reduce the black color in the circle eye. Potatoes contain an enzyme called catecholase, which is often used as an ingredient in cosmetics with skin brightening purposes. Blend a potato and wrap potatoes blended with a clean cloth. Attach directly to the area under the eyes, and let stand for 15-20 minutes. Do not let the potatoes go into the eye. Clean.

8. Reduce Wrinkles in Face
To reduce wrinkles on the face, may be used easier and cheaper way is to use green grapes. This kind of wine is often used as one ingredient in cosmetics anti-wrinkle cream.
But you can make your own anti-wrinkle ingredients, how to cut grapes in half and rub the face and neck. Make sure you menggosokannya in the area around the mouth. Let stand for 20 minutes and wash with water lukewarm.
Do it every day, and you will see changes in your face. Do not forget to drink water at least eight glasses a day. And eating foods rich in vitamin A such as carrots, celery and spinach. Usakan sleep eight hours a day.

9. Apple mask for Oily Skin
This mask is suitable for oily skin, and it was very easy to use.
Materials:
• One medium-size apple, grated
• Five tablespoons honey
Mix the grated apple and honey well. Apply to entire face and leave for 10 minutes. Rinse with cold water.

10. Sauna Skin Face
A good skin care with a sauna one face. All you need is a bowl filled with hot water added with some essential oils to suit your skin type:

Normal: Mandarin and Lavender
Oily: Lemon and White Wood Oil
Dry: roses and camomile

Wrap a towel over his head, and uapi your face with a distance of 30 cm from the bowl for about two minutes. This step will open the pores so the skin is ready for dimasker. You should not do the sauna face if the skin is sensitive, are pregnant or suffer from asthma.
For essential oils, you can buy it at special outlets cosmetics. Mustika Ratu and Sari Ayu also sells essential oils types above.

Sports can Reduce the risk of Amnesia

2009-11-05T23:18:00.000-08:00

No more reason to lazy to exercise. In addition to the body more fit and healthy, the brain's ability will also increase.

Do not believe it? Recent study conducted by U.S. scientists proves exercise can help the formation of new cells in the brain regions associated with the ability to remember.

The results of experiments conducted on mice shows the cell growth in a brain area called the dentate gyrus, part of the hippocampus or the central requirement. In humans, the dentate gyrus was strongly influenced by age, especially in terms of ability to remember who began to decline when a person's aged 30 years.

In his research, the researchers used MRI scans (magnetic resonance imaging) to help see the brain processes that occur in rats. In the same way, researchers also use it on the human brain before and after exercise. The result, found the same pattern in both human and rat brain.

"Previously there was no study that examines the systematic differences in hippocampal brain regions and determine which parts of the brain affected sports," said Dr.Scott Small, a neurologist from Columbia University Medical Center, New York, USA.

After successfully seeing the process that occurs in mice, the researchers then conduct research on humans. They involve 11 healthy volunteers who were asked bodied to do aerobics daily for three months. The brains were photographed using MRI before and after doing this aerobic program. The research team also measured the ability of the body of each volunteer by measuring the volume of oxygen in their bodies before and after the exercise program.

Apparently based on the MRI, sports circulation to the dentate gyrus and the more fit a person, the more smooth the flow of blood.

"Further research we will do is determine what type of exercise most beneficial to improve memory and reduce senility. Hopefully someday doctors might recommend that patients begin to experience memory decline to exercise," said Small.

pesticides can cause Parkinson's

2009-09-16T21:58:00.000-07:00

Be careful in using materials that contain pesticides because pesticides in the body can cause Parkinson's disease. Therefore, the people whose work requires that he do a lot of contact with pesticides need to be alert.

In a study conducted by a team with Parkinson's Institute in California, United States of 519 Parkinson's patients and 511 healthy people, the researchers interviewed them about employment history and the experience of toxic exposure, including pesticides and liquid solvent.

Indeed those who work in the field of agriculture, education, health personnel or a welder not directly related to Parkinson's. However, the researchers found 8.5 percent of Parkinson's patients are often exposed to pesticides, compared with 5.3 percent who did not get Parkinson's.

"This research provides evidence of a casual relationship between exposure to pesticides and Parkinson's. What to know is the pesticide has a broad scope, not only fertilizer but also the chemicals," said Dr.Caroline M. Tanner, researcher.

In this research experts specifically identify the 8 types of pesticides have the highest toxicity based on laboratory tests. Three components, both organic (dichlorophenoxyacetic acid), herbicides (paraquat), and insecticide (permethrin), it increases the risk of Parkinson's disease. According to laboratory tests, the three components of the effect on dopamine.

Remaining free radicals metabolism and substances toxic to the nervous bersifar such as iron, herbicides, pesticides, can cause degeneration of neurons (cells introductory impulses in the nervous system) and damage to brain cells in substansia nigra. Consequently levels of dopamine in the brain decreases.

Low levels of dopamine, can cause a disruption in the brain that regulate movement can be arranged (volunteers) and the movement can not be regulated (involunteer).

The main symptoms of Parkinson's disease, is tremors (shaking), rigidity (stiffness of muscle movement, especially on the neck, arms, legs visible by halting the movement), akinesia / bradikinesia (slow motion, decreased eye blink, muscle less moving away, the sound decreases and monotonous, slow swallowing reflex, and saliva dripping out) and postural reflex that causes disturbed patients often fall.

Asia young diabetes-prone

2009-07-19T20:40:00.000-07:00

Latest research in the Journal of the American Medical Association, melitus diabetes epidemic is a threat to the Asia. The threat that more young people. Cause, changes in eating patterns from the healthy to the Western style of food and poor movement.

Diabetes is a disease with the threat of complications, the most complete. If you already fell ill, people can only control the disease with a healthy lifestyle.

If not restrained, a number of complications can come. Ranging from heart attack, stroke, Erectile Dysfunction, kidney failure, blindness, until the threat of concision as a member of the body off the comedians Rini S. Bonbon. Cost of treatment was so expensive.

Ditebar threat of diabetes according to research published in the Journal of American Medical Association (JAMA) has reached a global level. People with diabetes are mentioned in the journals meroket from 240 million in the year 2007 will be 380 million in the year 2025. Bad news, 60 percent of the amount that is in Asia.

Data from the International Diabetes Federation (IDF) said, diabetesi (pengidap diabetes) in India is estimated meroket of 40 million people so close to 70 million, while in China from 39 million to 59 million. In Bangladesh, the estimate also increased, from 3.8 million to be 7.4 million people.

Do not rush relieved. Number of diabetesi in Indonesia, the Philippines, Malaysia, Vietnam and other Asian countries also increased. IDF estimates, in the country in 2007 there were 2.8 million diabetesi at age 20-79 years. And education policy without an adequate number of diabetesi in Indonesia will rival other Asian countries.

Eating too much

The trend increase in the number of diabetesi in Asia because it is estimated that lifestyle. Asia later this is the area that began to grow and prosper. Stephen Cobett, professor School of Public Health from the University of Sydney says the Asia began to experience an adequate food supply and adopted a style of eating from the Western world.

"For thousands of years most of the Chinese, Indonesian, Indian farmers are subsistence farmers or the pas-pasan panennya fend for themselves. Lack of food can occur for months in a year," he said.

In time less than 50 years, the Asian food menu changes paspasan of jor-fishing rod into the pattern of eating the Western world. "In fact, the European experience during the evolution of 150 to 200 years to have a change in eating patterns such as this. According to me, diabetes is the direct result of changes in eating patterns that," said Corbett is not involved with research in the United States.

The findings are very surprising from the research that was published in JAMA is the age and body mass diabetesi in Asia. In continental Western Europe and North America, obesity has been established as the main factor that causes the disease came the type-2 diabetes.

Big belly

In Asia, the progress of development bring economic prosperity. Asian people make this change eating patterns and activities. Life so much easier so that it does not need to sweat, while the abundant food.

This condition causes stomach Asian average so bloated. The stomach was distended rapidly bring the disease such as diabetes. Fat in the stomach over dangerous because saving energy and release chemical substances that control metabolism and the use of insulin.

According to the research, Asian people with body mass index (IMT) is not lower segendut the North America. However, the JAMA study said that with lower IMT, the prevalence of Asia have the same or even higher for diabetes compared with the suffering people in the Western hemisphere.

It is more surprising is the age diabetesi trends in Asia. In Europe and North America, diabetes affects people aged between 60 to 79 years. Trends in diabetes in Asia suffer the age of 20 to 50 years.

Sweet effects

Patterns of consumption such as what makes people vulnerable Asia is exposed to diabetes? No specific research can be. However, the pattern of eating so many IM suspected cause.

Beverage consumption may be very sweet, so a friend to eat fried chicken and French fries in fast food restaurants should be suspected as the cause quickly fell ill and bloated diabetes.

Studies in the early Bloomberg School, the U.S., projects that 75 percent of adults in the country adidaya that excess body weight or Obesity as sweet drink consumption. Due to obesity, the two-thirds of adults have a increased risk for type two diabetes.

Research never find a relationship between beverage consumption and changes in body weight. Results of research published in the American Journal of Clinical Nutrition says that weight down quickly if the consumption of sweet drinks berkalori. Impact on the sweet drink, body weight among 810 men and women who are in Baltimore, Baton Rouge, Durnham, and Portland.

"Among a number of drinks, which are the type of sweetener that has a significant impact on changes in body weight. The research we support the policy recommendation to reduce the Feed calories in the form of liquid," said Dr. Liwei Chen, epidemiology expert at the Lousiana State University's School of Public Health, who is chairman of research.

Results of research that indicates a specific reduction in calorie liquid Feed associated with a reduction in body weight of 0.25 kg for six months and 0.24 kg for 18 days.

Among the drinks that are given sweetener, a reduction of course drink a day associated with a decrease in body weight of 0.5 kg over six months and 0.7 kg for 18 days. Of nine types of beverages examined, given the drink sweetener showed a significant change in body weight.

Studies concerning this sweet drink examine 810 adults age 25 to 79 years for 18 months. This study is a random, controlled, with behavioral interventions.

Weight and height of the object of research is measured using scales and measuring instruments terkalibrasi. Research is also involved Dr. Benjamen Caballero as head of research and a professor from Johns Hopkins Bloomberg School of Public Health Department of International Health.

Feed food research measured the participants through the interview by phone. The researchers divide into multiple beverage categories based on the actual calories and composition nutrisinya, namely berkalori sweet drinks such as soft drink, fruit drinks, fruit punch or high-calorie drinks that are sugar, diet drinks that were given artificial sweetener, milk, fruit juice original, coffee and tea with sugar, coffee and tea without sugar, and alcoholic beverages.

Research is explicitly recommended to reduce the consumption of beverages berkalori, especially sweet drinks.

Poor Sleep, Diabetes risk

2009-06-21T04:57:00.000-07:00

If during your sleep pattern is less or even excess of eight hours per day, could be the reason why you are suffering from diabetes later.

Researchers at Université Laval's Faculty of Medicine found, people who sleep too much or less, with the possibility to have the type 2 diabetes or glucose tolerance deviation.

The risk to 2.5 times higher in people who sleep less than 7-8 hours each night. The findings are published recently in the journal Sleep Medicine website.

The researchers of the study is Jean-Philippe Chaput, Angelo Tremblay and Jean-Pierre Després of Université Laval, Claude Bouchard from the Pennington Biomedical Research Center in Baton Rouge, and Arne Astrup of the University of Copenhagen.

They take these conclusions after analyzing the patterns of living more dri 276 participants for six years. About 20% of participants who have time to sleep too long or short tend to have diabetes or glucose tolerance deviation, compared to only about 7% of participants who have a normal bedtime.

Even after considering the impact of various differences in the body of the index of each participant, the risk of diabetes and insulin resistance, but only the risk of diabetes have type 2 or glucose tolerance deviation higher still doubled as compared to the sleep longer or with a short bed with the normal time.

The researchers also emphasize, the risk of diabetes is not only sleeping habits. The number of research prove the existence of a close relationship between sleep and Obesity.

Researchers mengobservasi adults who slept between 7-8 hours each night have optimal ability to fight disease and death in the general young age.

However, it seems the less people sleep in enough time. Surveys conducted in 1960 shows the United States to the residents around 8-8,9 hours sleep per night. Meanwhile, in 1995, the time is down to sleep up to 7 hours.

Finally, a research, which was then conducted by the National Center for Health Statistics found in 2004, 1 / 3 of adults age 30-64 years old sleep less than 6 hours per night.

@republikaonline.com

2008-09-16T00:55:00.000-07:00

Vitamin

From Wikipedia, the free encyclopedia

Jump to: navigation, search

Fruits and vegetables are often a good source of vitamins.

A vitamin is an organic compound required as a nutrient in tiny amounts by an organism.^[1] A compound is called a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from the diet. Thus, the term is conditional both on the circumstances and the particular organism. For example, ascorbic acid functions as vitamin C for some animals but not others, and vitamins D and K are required in the human diet only in certain circumstances.^[2]

Vitamins are classified by their biological and chemical activity, not their structure. Thus, each "vitamin" may refer to several vitamer compounds that all show the biological activity associated with a particular vitamin. Such a set of chemicals are grouped under an alphabetized vitamin "generic descriptor" title, such as "vitamin A," which includes the compounds retinal, retinol, and many carotenoids.^[3] Vitamers are often inter-convertible in the body. The term vitamin does not include other essential nutrients such as dietary minerals, essential fatty acids, or essential amino acids, nor does it encompass the large number of other nutrients that promote health but are otherwise required less often.^[4]

Vitamins have diverse biochemical functions, including function as hormones (e.g. vitamin D), antioxidants (e.g. vitamin E), and mediators of cell signaling and regulators of cell and tissue growth and differentiation (e.g. vitamin A).^[5] The largest number of vitamins (e.g. B complex vitamins) function as precursors for enzyme cofactor bio-molecules (coenzymes), that help act as catalysts and substrates in metabolism. When acting as part of a catalyst, vitamins are bound to enzymes and are called prosthetic groups. For example, biotin is part of enzymes involved in making fatty acids. Vitamins also act as coenzymes to carry chemical groups between enzymes. For example, folic acid carries various forms of carbon group – methyl, formyl and methylene - in the cell. Although these roles in assisting enzyme reactions are vitamins' best-known function, the other vitamin functions are equally important.^[6]

Until the 1900s, vitamins were obtained solely through food intake, and changes in diet (which, for example, could occur during a particular growing season) can alter the types and amounts of vitamins ingested. Vitamins have been produced as commodity chemicals and made widely available as inexpensive pills for several decades,^[7] allowing supplementation of the dietary intake.

from : wikipedia.com

2008-09-11T21:21:00.000-07:00

Nutrients

Main article: Nutrient

There are seven major classes of nutrients: carbohydrates (saccharides), fats (triglycerides), fiber (cellulose), minerals, proteins, vitamins, and water.

These nutrient classes can be generally grouped into the categories of macronutrients (needed in relatively large amounts), and micronutrients (needed in smaller quantities). The macronutrients are carbohydrates, fats, fiber, proteins and water. The other nutrient classes are micronutrients.

The macronutrients (excluding fiber and water) provide energy, which is measured in kilocalories, often called "Calories" and written with a capital C to distinguish them from small calories. Carbohydrates and proteins provide four (4) Calories of energy per gram, while fats provide nine (9) Calories per gram.^[1] Vitamins, minerals, fiber, and water do not provide energy, but are necessary for other reasons.

Molecules of carbohydrates and fats consist of carbon, hydrogen, and oxygen atoms. Carbohydrates may be simple monomers (glucose, fructose, galactose), or large polymers polysaccharides (starch). Fats are triglycerides, made of various fatty acid monomers bound to glycerol. Some fatty acids are essential, but not all. Protein molecules contain nitrogen atoms in addition to the elements of carbohydrates and fats. The nitrogen-containing monomers of protein, called amino acids, fulfill many roles other than energy metabolism, and when they are used as fuel, getting rid of the nitrogen places a burden on the kidneys. Similar to fatty acids, certain amino acids are essential.

Other micronutrients not categorized above include antioxidants and phytochemicals.

Most foods contain a mix of some or all of the nutrient classes. Some nutrients are required on a regular basis, while others are needed less frequently. Poor health can be caused by an imbalance of nutrients, whether an excess or a deficiency.

Carbohydrates

Main article: Carbohydrate

Calories/gram: 4

A pack of toasted bread is a cheap, high nutrient food source (which also has a long shelf life) and may be used (as can dehulled rice) to combat famines.

Carbohydrates may be classified as monosaccharides, disaccharides, or polysaccharides by the number of monomer (sugar) units they contain. They are found in foods as rice, noodles and other grain-based products, potatoes, ... Monosaccharides contain 1 sugar unit, disaccharides contain 2, and polysaccharides contain 3 or more. Polysaccharides are often referred to as complex carbohydrates because they are long chains of sugar units, whereas monosaccharides and disaccharides are simpler. The difference is important because complex carbohydrates take longer to digest and absorb since their sugar units are processed one-by-one off the ends of the chains; the spike in blood sugar levels caused by substantial amounts of simple surgars is thought to be at least part of the cause of increased heart and vascular disease associated with high simple sugar consumption. Simple carbohydrates are absorbed quickly and thus raise blood sugar levels more quickly.

Fat

Main article: Fat

Calories/gram: 9

Fats are composed of fatty acids (long carbon/hydrogen chains) bonded to a glycerol; they are typically found as triglycerides (three fatty acids attached to one glycerol backbone). Certain fatty acids are essential. Fats may be classified as saturated or unsaturated. Saturated fats have all of their carbon atoms bonded to hydrogen atoms, whereas unsaturated fats have some of their carbon atoms double-bonded in place of a hydrogen atom. In humans, multiple studies have shown that unsaturated fats are to be preferred for health reasons, particularly mono-unsaturated fats. Saturated fats, typically from animal sources, are next, while 'trans' fats are to be avoided; they have been banned in several locations (eg, New York City). Saturated and trans fats are typically solid at room temperature (such as butter or lard), while unsaturated fats are typically liquids (such as olive oil or flaxseed oil). Unsaturated fats may be further classified as monounsaturated (one double-bond) or polyunsaturated (many double-bonds). Trans fats are saturated fats but are typically created from unsaturated fat by adding the extra hydrogen atoms in an industrial process called hydrogenation; they are also called hydrogenated fat. They are very rare in nature, but have properties useful in the food processing industry.^{[citation needed]}

Essential fatty acids

Main article: Essential fatty acids

Most fatty acids are non-essential, meaning the body can produce them as needed from other fats and some energy. However, in humans, at least two fatty acids are essential and must be consumed in the diet. An appropriate balance of essential fatty acids - omega-3 and omega-6 fatty acids - has been discovered to be important in reducing risk of some chronic diseases and conditions. Both of these "omega" long-chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins which have uses throughout the human body; they are in some respects, hormones. The omega-3 eicosapentaenoic acid (EPA) (which can be made in the human body from the omega-3 essential fatty acid alpha-linolenic acid (LNA), or taken in through marine food sources), serves as a building block for series 3 prostaglandins (e.g. weakly-inflammation PGE3). The omega-6 dihomo-gamma-linolenic acid (DGLA) serves as a building block for series 1 prostaglandins (e.g. anti-inflammatory PGE1), whereas arachidonic acid (AA) serves as a building block for series 2 prostaglandins (e.g. pro-inflammatory PGE 2). Both DGLA and AA can be made from the omega-6 linoleic acid (LA) in the human body, or can be taken in directly through food. An appropriately balanced intake of omega-3 and omega-6 partly determines the relative production of different prostaglandins, which partly explains the importance of omega-3/omega-6 balance for cardiovascular health. In industrialised societies, people typically consume large amounts of processed vegetable oils that have reduced amounts of the essential fatty acids along with a too high ratio of omega-6 fatty acids relative to omega-3 fatty acids.

The conversion rate of omega-6 DGLA to AA largely determines the production of the respective prostaglandins PGE1 and PGE2. Omega-3 EPA prevents AA from being released from membranes, thereby skewing prostaglandin balance away from pro-inflammatory PGE2 made from AA toward anti-inflammatory PGE1 made from DGLA. Moreover, the conversion (desaturation) of DGLA to AA is controlled by the enzyme delta-5-desaturase, which in turn is controlled by hormones such as insulin (up-regulation) and glucagon (down-regulation). Because the amount and type of glucose and starch )plus some amino acid types) in food affect insulin, glucagon and other hormones, not only the amount of omega-3 versus omega-6 eaten but also the general composition of the diet, are implicated in general health regarding the essential fatty acids, inflammation (e.g. immune function) and mitosis (i.e. cell division).

Good sources of essential fatty acids include: fish, flax seed oils, hemp seeds adn oils, soy beans, pumpkin seeds, sunflower seeds, and walnuts.

Fiber

Main article: Dietary fiber

Calories/gram: 0

Dietary fiber consists mainly of cellulose, a large carbohydrate polymer, that is indigestible because humans do not have enzymes to digest it. There are two subcategories, soluble and insoluble fiber. The first means fiber which absorbs water, the second does not. Whole grains, fruits (especially plums, prunes, and figs), and vegetables are rich in dietary fiber. It provides bulk to the intestinal contents and stimulates peristalsis (rhythmic muscular contractions passing along the digestive tract). Consequently, a lack of dietary fiber in the diet tends toward constipation. There is also some evidence that dietary fiber is helpful in other ways, eg, reducing the incidence of some cancers.

Protein

Main article: Protein in nutrition

Calories/gram: 4

Most meats such as chicken contain all the essential amino acids needed for humans.

Proteins are the basis of animal body structures (eg, muscles, skin, hair etc.). They are composed of amino acids, sometimes many thousands, which are characterized by inclusion of nitrogen and sometimes sulphur. The body requires amino acids to produce new body protein (protein retention) and to replace damaged proteins (maintenance). Amino acids not needed are discarded, typically in the urine. In animals, amino acid requirements are classified in terms of essential (an animal cannot produce them internally) and non-essential (the animal can produce them from other nitrogen containing compounds) amino acids. Humans use about 20 amino acids, and about ten are essential in this sense. Consuming a diet that contains adequate amounts of essential (but also non-essential) amino acids is particularly important for growing pregnant, nursing, or injured animals, all of whom have a particularly high requirement. Protein nuitrition which contains the essential amino acids is a complete protenin source, one missing one or more is called incomplete. It's possible to combine two incomplete protein sources (eg, rice and beans) to make a complete protein source. Dietary sources of protein include meats, tofu and other soy-products, eggs, grains, legumes, and dairy products such as milk and cheese. A few amino acids from protein can be converted into glucose and used for fuel through a process called gluconeogenesis. The remaining amino acids are discarded.

Minerals

Main article: Dietary mineral

Calories/gram: 0

Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen which are present in common organic molecules. The term "mineral" is archaic, since the intent of the definition is to describe ions, not chemical compounds or actual minerals. Some dietitians recommend that these heavier elements should be supplied by ingesting specific foods (that are enriched in the element(s) of interest), compounds, and sometimes including even minerals, such as calcium carbonate. Sometimes these "minerals" come from natural sources such as ground oyster shells. Sometimes minerals are added to the diet separately from food, such as mineral supplements, the most famous being iodine in "iodized salt".

Macrominerals

A variety of elements are required to support the biochemical processes, many play a role as electrolytes or in a structural role.^[2] In human nutrition, the dietary bulk "mineral elements" (RDA > 200 mg/day) are in alphabetical order (parenthetical comments on folk medicine perspective):

Calcium (for muscle and digestive system health, builds bone, neutralizes acidity, clears toxins, helps blood stream)
Chloride
Magnesium required for processing ATP and related reactions (health, builds bone, causes strong peristalsis, increases flexibility, increases alkalinity)
Phosphorus required component of bones (see apatite) and energy processing and many other functions (bone mineralization)^[3]
Potassium required electrolyte (heart and nerves health)
Sodium electrolyte
Sulfur for three essential amino acids and many proteins and cofactors (skin, hair, nails, liver, and pancreas health)

Trace minerals

A variety of elements are required in trace amounts, unusually because they play a role in catalysis in enzymes.^[4] Some trace mineral elements (RDA <>

Cobalt required for biosynthesis of vitamin B12 family of coenzymes
Copper required component of many redox enzymes, including cytochrome c oxidase
Chromium required for sugar metabolism
Iodine required for the biosynthesis of thyroxin
Iron required for many proteins and enzymes, notably hemoglobin
Manganese (processing of oxygen)
Molybdenum required for xanthine oxidase and related oxidases
Nickel present in urease
Selenium required for peroxidase (antioxidant proteins)
Vanadium (There is no established RDA for vanadium. No specific biochemical function has been identified for it in humans, although vanadium is found in lower organisms.)
Zinc required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, carbonic anhydrase. Zinc is pervasive.

Iodine is required in larger quantities than the other trace minerals in this list and is sometimes classified with the bulk minerals. Sodium is not generally found in dietary supplements, despite being needed in large quantities, because the ion is very common in food.

Vitamins

Main article: Vitamin

Calories/gram: 0

Mineral and/or vitamin deficiency or excess may result in disease conditions such as goitre, scurvy, osteoporosis, impaired immune system, disorders of cell metabolism, certain forms of cancer, symptoms of premature aging, and poor psychological health (including eating disorders), among many others.^[5]

As of 2005, twelve vitamins and about the same number of minerals are recognized as "essential nutrients", meaning that they must be consumed and absorbed—or, in the case of vitamin D, alternatively synthesized in the skin via UVB radiation to prevent deficiency symptoms and possibly death. Certain vitamin-like substances found in foods, such as carnitine, have also been found essential to survival and health, but these are not strictly "essential" to eat because the human body can produce them from other compounds. Moreover, thousands of different phytochemicals have recently been discovered in food (particularly in fresh vegetables), which may have desirable properties including antioxidant activity (see below). Other essential nutrients include essential amino acids, choline and the essential fatty acids.

Water

A manual water pump in China

Main article: Drinking water

Calories/gram: 0

About 70% of the non-fat mass of the human body is made of water^{[citation needed]}. To function properly, the body requires between one and seven liters of water per day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors^{[citation needed]}. With physical exertion and heat exposure, water loss will increase and daily fluid needs may increase as well.

It is not clear how much water intake is needed by healthy people, although some experts assert that 8–10 glasses of water (approximately 2 liters) daily is the minimum to maintain proper hydration.^[6] The notion that a person should consume eight glasses of water per day cannot be traced back to a scientific source.^[7] The effect of water intake on weight loss and on constipation is also still unclear.^[8] Original recommendation for water intake in 1945 by the Food and Nutrition Board of the National Research Council read: "An ordinary standard for diverse persons is 1 milliliter for each calorie of food. Most of this quantity is contained in prepared foods."^[9] The latest dietary reference intake report by the United States National Research Council in general recommended (including food sources): 2.7 liters of water total for women and 3.7 liters for men.^[10] Specifically, pregnant and breastfeeding women need additional fluids to stay hydrated. According to the Institute of Medicine—who recommend that, on average, women consume 2.2 litres and men 3.0 litres—this is recommended to be 2.4 litres (approx. 9 cups) for pregnant women and 3 litres (approx. 12.5 cups) for breastfeeding women since an especially large amount of fluid is lost during nursing.^[11]

For those who have healthy kidneys, it is rather difficult to drink too much water^{[citation needed]}, but (especially in warm humid weather and while exercising) it is dangerous to drink too little. People can drink far more water than necessary while exercising, however, putting them at risk of water intoxication, which can be fatal. In particular large amounts of de-ionized water are dangerous.

Normally, about 20 percent of water intake comes in food, while the rest comes from drinking water and assorted beverages (caffeinated included). Water is excreted from the body in multiple forms; including urine and feces, sweating, and by water vapor in the exhaled breath.

Other nutrients

Calories/gram: 0

Other micronutrients include antioxidants and phytochemicals. These substances are generally more recent discoveries which: have not yet been recognized as vitamins; are still under investigation; or contribute to health but are not necessary for life. Phytochemicals may act as antioxidants, but not all phytochemicals are antioxidants.

[edit] Antioxidants

Main article: Antioxidant

Antioxidants are a recent discovery. As cellular metabolism/energy production requires oxygen, potentially damaging (e.g. mutation causing) compounds known as free radicals can form. Most of these are oxidixers 9ie, acceptors of electrons) and some react very strongly. For normal cellular maintenance, growth, and division, these free radicals must be sufficiently neutralized by antioxidant compounds. Some are produced by the human body with adequate precursors (glutathione, Vitamin C and those that the body cannot produce may only be obtained through the diet through direct sources (Vitamin C in humans, Vitamin A, Vitamin K) or produced by the body from other compounds (Beta-carotene converted to Vitamin A by the body, Vitamin D synthesized from cholesterol by sunlight). Phytochemicals (Section Below) and their subgroup polyphenols are the majority of antioxidants; about 4,000 are known. Different antioxidants are now known to function in a cooperative network, e.g. vitamin C can reactivate free radical-containing glutathione or vitamin E by accepting the free radical itself, and so on. Some antioxidants are more effective than others at neutralizing different free radicals. Some cannot neutralize certain free radicals. Some cannot be present in certain areas of free radical development (Vitamin A is fat-soluble and protects fat areas, Vitamin C is water soluble and protects those areas). When interacting with a free radical, some antioxidants produce a different free radical compound that is less dangerous or more dangerous than the previous compound. Having a variety of antioxidants allows any byproducts to be safely dealt with by more efficient antioxidants in neutralizing a free radical's butterfly effect.

Phytochemicals

Main article: Phytochemical

Blackberries are a source of polyphenol antioxidants

A growing area of interest is the effect upon human health of trace chemicals, collectively called phytochemicals. These nutrients are typically found in edible plants, especially colorful fruits and vegetables, but also other organisms including seafood, algae, and fungi. The effects of phytochemicals increasingly survive rigorous testing by prominent health organizations. One of the principal classes of phytochemicals are polyphenol antioxidants, chemicals which are known to provide certain health benefits to the cardiovascular system and immune system. These chemicals are known to down-regulate the formation of reactive oxygen species, key chemicals in cardiovascular disease.

Perhaps the most rigorously tested phytochemical is zeaxanthin, a yellow-pigmented carotenoid present in many yellow and orange fruits and vegetables. Repeated studies have shown a strong correlation between ingestion of zeaxanthin and the prevention and treatment of age-related macular degeneration (AMD).^[12] Less rigorous studies have proposed a correlation between zeaxanthin intake and cataracts.^[13] A second carotenoid, lutein, has also been shown to lower the risk of contracting AMD. Both compounds have been observed to collect in the retina when ingested orally, and they serve to protect the rods and cones against the destructive effects of light.

Another caretenoid, beta-cryptoxanthin, appears to protect against chronic joint inflammatory diseases, such as arthritis. While the association between serum blood levels of beta-cryptoxanthin and substantially decreased joint disease has been established, neither a convincing mechanism for such protection nor a cause-and-effect have been rigorously studied.^[14] Similarly, a red phytochemical, lycopene, has substantial credible evidence of negative association with development of prostate cancer.

The correlations between the ingestion of some phytochemicals and the prevention of disease are, in some cases, enormous in magnitude.

Even when the evidence is obtained, translating it to practical dietary advice can be difficult and counter-intuitive. Lutein, for example, occurs in many yellow and orange fruits and vegetables and protects the eyes against various diseases. However, it does not protect the eye nearly as well as zeaxanthin, and the presence of lutein in the retina will prevent zeaxanthin uptake. Additionally, evidence has shown that the lutein present in egg yolk is more readily absorbed than the lutein from vegetable sources, possibly because of fat solubility.^[15] At the most basic level, the question "should you eat eggs?" is complex to the point of dismay, including misperceptions about the health effects of cholesterol in egg yolk, and its saturated fat content.

As another example, lycopene is prevalent in tomatoes (and actually is the chemical that gives tomatoes their red color). It is more highly concentrated, however, in processed tomato products such as commercial pasta sauce, or tomato soup, than in fresh "healthy" tomatoes. Yet, such sauces tend to have high amounts of salt, sugar, other substances a person may wish or even need to avoid.

The following table presents phytochemical groups and common sources, arranged by family:

Family	Sources	Possible Benefits
flavonoids	berries, herbs, vegetables, wine, grapes, tea	general antioxidant, oxidation of LDLs, prevention of arteriosclerosis and heart disease
isoflavones (phytoestrogens)	soy, red clover, kudzu root	general antioxidant, prevention of arteriosclerosis and heart disease, easing symptoms of menopause, cancer prevention^[16]
isothiocyanates	cruciferous vegetables	cancer prevention
monoterpenes	citrus peels, essential oils, herbs, spices, green plants, atmosphere^[17]	cancer prevention, treating gallstones
organosulfur compounds	chives, garlic, onions	cancer prevention, lowered LDLs, assistance to the immune system
saponins	beans, cereals, herbs	Hypercholesterolemia, Hyperglycemia, Antioxidant, cancer prevention, Anti-inflammatory
capsaicinoids	all capiscum (chile) peppers	topical pain relief, cancer prevention, cancer cell apoptosis

Intestinal bacterial flora

Main article: Gut flora

It is now also known that animal intestines contain a large population of gut flora. In humans, these include species such as Bacteroides, L. acidophilus and E. coli, among many others. They are essential to digestion, and are also affected by the food we eat. Bacteria in the gut perform many important functions for humans, including breaking down and aiding in the absorption of otherwise indigestible food; stimulating cell growth; repressing the growth of harmful bacteria, training the immune system to respond only to pathogens; producing vitamin B12, and defending against some diseases.

Balanced diet

Balanced diet is a diet which consists of all the essential nutrients in a required proportion .

Junk food

Junk food is a slang name for food items containing limited nutritional value. It includes food high in salts, fats, sugar, calories, and low nutrient content.

from http://en.wikipedia.org/wiki/Nutrition#Nutrients

Health maintenance

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Achieving health and remaining healthy is an active process. Effective strategies for staying healthy and improving one's health include the following elements:

Nutrition

Main article: Nutrition

The updated USDA food pyramid, published in 2005, is a general nutrition guide for recommended food consumption.

Nutrition is the science that studies how what people eat affects their health and performance, such as foods or food components that cause diseases or deteriorate health (such as eating too many calories, which is a major contributing factor to obesity, diabetes, and heart disease). The field of nutrition also studies foods and dietary supplements that improve performance, promote health, and cure or prevent disease, such as eating fibrous foods to reduce the risk of colon cancer, or supplementing with vitamin C to strengthen teeth and gums and to improve the immune system.

Personal health depends partially on the social structure of one’s life. The maintenance of strong social relationships is linked to good health conditions, longevity, productivity, and a positive attitude. This is due to the fact that positive social interaction as viewed by the participant increases many chemical levels in the brain which are linked to personality and intelligence traits. Essentially this means that positive reinforcement from a third party make one more socially adept, in control, and relaxed physically and mentally, all of which are proven to effect the nervous system(UHF).

Sports nutrition

Main article: Sports nutrition

Sports nutrition focuses the link between dietary supplements and athletic performance. One goal of sports nutrition is to maintain glycogen levels and prevent glycogen depletion. Another is to optimize energy levels and muscle tone. An athlete's strategy for winning an event may include a schedule for the entire season of what to eat, when to eat it, and in what precise quantities (before, during, after, and between workouts and events). Participants in endurance sports such as the full-distance triathlon actually eat during their races. Sports nutrition works hand-in-hand with sports medicine.

Exercise

Main article: Physical exercise

A U.S. Marine emerges from the water upon completing the swimming leg of a triathlon.

Exercise is the performance of movements in order to develop or maintain physical fitness and overall health. It is often directed toward also honing athletic ability or skill. Frequent and regular physical exercise is an important component in the prevention of some of the diseases of affluence such as cancer, heart disease, cardiovascular disease, Type 2 diabetes, obesity and back pain.

Exercises are generally grouped into three types depending on the overall effect they have on the human body:

Flexibility exercises such as stretching improve the range of motion of muscles and joints.
Aerobic exercises such as walking and running focus on increasing cardiovascular endurance and muscle density.
Anaerobic exercises such as weight training or sprinting increase muscle mass and strength.

Physical exercise is considered important for maintaining physical fitness including healthy weight; building and maintaining healthy bones, muscles, and joints; promoting physiological well-being; reducing surgical risks; and strengthening the immune system.

Proper nutrition is just as, if not more, important to health as exercise. When exercising it becomes even more important to have good diet to ensure the body has the correct ratio of macronutrients whilst providing ample micronutrients; this is to aid the body with the recovery process following strenuous exercise. When the body falls short of proper nutrition, it gets into starvation mode developed through evolution and depends onto fat content for survival. Research suggest that the production of thyroid hormones can be negatively affected by repeated bouts of dieting and calorie restriction^[5]. Proper rest and recovery is also as important to health as exercise, otherwise the body exists in a permanently injured state and will not improve or adapt adequately to the exercise.

The above two factors can be compromised by psychological compulsions (eating disorders such as exercise bulimia, anorexia, and other bulimias), misinformation, a lack of organization, or a lack of motivation. These all lead to a decreased state of health.

Delayed Onset Muscle Soreness can occur after any exercise, particularly if the body is in an unconditioned state relative to that exercise and the exercise involves repetitive eccentric contractions.

Hygiene

Main article: Hygiene

Hygiene is the practice of keeping the body clean to prevent infection and illness, and the avoidance of contact with infectious agents. Hygiene practices include bathing, brushing and flossing teeth, washing hands especially before eating, washing food before it is eaten, cleaning food preparation utensils and surfaces before and after preparing meals, and many others. This may help prevent infection and illness. By cleaning the body, dead skin cells are washed away with the germs, reducing their chance of entering the body.

[edit] Stress management

Main article: Stress management

Prolonged psychological stress may negatively impact health, such as by weakening the immune system. See negative effects of the fight-or-flight response. Stress management is the application of methods to either reduce stress or increase tolerance to stress. Certain nootropics do both. Exercising to improve physical fitness, especially cardiovascular fitness, boosts the immune system and increases stress tolerance. Relaxation techniques are physical methods used to relieve stress. Examples include , progressive relaxation, and fractional relaxation. Psychological methods include cognitive therapy, meditation, and positive thinking which work by reducing response to stress. Improving relevant skills and abilities builds confidence, which also reduces the stress reaction to situations where those skills are applicable. Reducing uncertainty, by increasing knowledge and experience related to stress-causing situations, has the same effect. Learning to cope with problems better, such as improving problem solving and time management skills, may also reduce stressful reaction to problems. Repeatedly facing an object of one's fears may also desensitize the fight-or-flight response with respect to that stimulus -- e.g., facing bullies may reduce fear of bullies.

Health care

Main article: Health care. See also Public health, below

Health care is the prevention, treatment, and management of illness and the preservation of mental and physical well being through the services offered by the medical, nursing, and allied health professions. According to the World Health Organization, health care embraces all the goods and services designed to promote health, including “preventive, curative and palliative interventions, whether directed to individuals or to populations”.^[6] The organized provision of such services may constitute a health care system. This can include a specific governmental organization such as the National Health Service in the UK, or a cooperation across the National Health Service and Social Services as in Shared Care.

Workplace wellness programs

Main article: Workplace wellness

Workplace wellness programs are recognized by an increasingly large number of companies for their value in improving the health and well-being of their employees, and for increasing morale, loyalty, and productivity. Workplace wellness programs can include things like onsite fitness centers, health presentations, wellness newsletters, access to health coaching, tobacco cessation programs and training related to nutrition, weight and stress management. Other programs may include health risk assessments, health screenings and body mass index monitoring. Mostly overseen or not mentioned is a group of determinants of health which could be called coincidence, hazard, luck or bad luck. These factors are quite important determinants of health but difficult to calculate.

from wikipedia

Aspects of health

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Physical health

Main article: Physical fitness

Physical fitness is good bodily health, and is the result of regular exercise, proper diet and nutrition, and proper rest for physical recovery.

Main article: Human height

A strong indicator of the health of populations is height, which is generally increased by improving nutrition and health care, and is also influenced by the standard of living and quality of life. Genetics is also a major factor in people's height. The study of human growth, its regulators, and its implications is known as Auxology.

[edit] Mental health

Main article: Mental health

Mental health refers to a human individual's emotional and psychological well-being. Merriam-Webster defines mental health as "A state of emotional and psychological well-being in which an individual is able to use his or her cognitive and emotional capabilities, function in society, and meet the ordinary demands of everyday life."

According to the World Health Organization, there is no one "official" definition of mental health. Cultural differences, subjective assessments, and competing professional theories all affect how "mental health" is defined. In general, most experts agree that "mental health" and "mental illness" are not opposites. In other words, the absence of a recognized mental disorder is not necessarily an indicator of mental health.

One way to think about mental health is by looking at how effectively and successfully a person functions. Feeling capable and competent; being able to handle normal levels of stress, maintain satisfying relationships, and lead an independent life; and being able to "bounce back," or recover from difficult situations, are all signs of mental health.

Encompassing your emotional, social, and—most importantly—your mental well-being; All these aspects—emotional, physical, and social—must function together to achieve overall health.

(this article from wikipedia)