Preventing obesity usually lies in your hands with a few changes in your lifestyle. Here are five examples of habits that you should often practice in order to avoid weight gain and obesity not to mention, improve your overall well-being and health.
- Keep Moving.
Treating obesity should start with an increase in your physical activity since this can also help fight back weight gain. An added benefit to this habit is that you are reducing your risk of getting dementia, cardiovascular disease, arthritis, cancer, and other ailments.
You should be as physically active as much as possible because sitting for more than 2 hours can actually negate whatever benefits you have gained from a 20 minutes exercise, and those who are living a sedentary life are at a higher risk of getting cardiovascular problems compared to women who smoke.
Both the international and national guidelines suggest that you should get at least 150 minutes of exercise that is of moderate in intensity per week. This can be translated to 30 minutes of such exercise five times in a week. However, as it was mentioned before, moving all the time is recommended to maintain your health.
How can you increase your physical activity? Park your car a bit farther, use the stairs, do household chores, walk to your mailbox, walk or stand while using the phone, or just move around during commercials,
- Avoid Sugared Beverages and Soda.
Years of research has proven that excess sugar consumption is directly linked to the increase of obesity. And the most common way in which sugar is delivered is through sweetened beverages like sports drink, sodas, caffeine, juices, and other energy drinks. A 12 ounce can of cola, which is relatively small in these times, actually contains more than eight teaspoons of sugar. The American Heart Association or AHA recommends that women limit their intake of sugar to just six teaspoons only and nine for men daily.
- Eat Plenty of Vegetables.
Just like increasing your physical activity levels, increasing your consumption of vegetables as well as fruits can treat and prevent obesity, boost weight loss for those who are trying to reduce, and it can also help in preventing cardiovascular diseases as well as cancer.
Researchers in the United Kingdom has recently conducted a large study where it led the investigators to suggest eating at least seven servings of fruits and vegetables daily due to the longevity and numerous health benefits linked with an increase in intake of these foods. More is definitely better with these whole fruits and veggies.
- Walk Your Dog.
Several studies show that there are many benefits to owning a pet. Dogs, as a matter of fact, appear to encourage their owners to get more exercise as well as physical activity. A large study shows that dog walkers were actually capable of meeting the national recommendations for moderate in intensity to vigorous physical activity compared to those who don’t walk their dog or don’t have one. Dog walkers actually have lower BMI or Body Mass Index and lower chances of becoming overweight or obese. Studies also show that both the owner and the dog actually lose weight when they start walking.
- Sleep Well.
Studies show that in order to prevent obesity, you should be able to get the recommended number of hours of sleep. How much sleep do you need? Most of the studies conducted showed that sleeping seven to nine hours without any interruption is actually good for your health.
Sleep deprivation can cause the body to think it is under stress hence it releases cortisol which is a known stress hormone that can add to your weight gain. Getting enough hours of sleep can actually help the body to relax and rest, and to reduce cortisol levels and with it, your chances of gaining weight.
Reasons Why You Should Start Your Day With Ginger
Ginger is often used to add extra flavour to your tea. Ayurveda advises using ginger for various medicinal purposes. It has a strong taste and aroma which makes it can an appropriate element for your cup of tea. But you can add a change to your morning by adding ginger to it. Breakfast is the most important meal of the day and something like ginger which is loaded with health benefits can make your breakfast healthier. Adding it your tea is the easiest way to consume ginger but you can also try other methods to consume ginger as well. Here are 5 reasons why you should add ginger to your morning routine.
Health benefits of ginger
- Aids in weight loss
Ginger can help you control your appetite. If you consume ginger every morning you will experience reduced urge to eat. The best way to consume ginger for weight loss is ginger water. To male ginger water, you need to boil cups of water first. Then add at least two slices of ginger to it. Boil it for some time and later strain the mixture. You can drink it both hot and cold according to your preference. Consumption of ginger water every morning will regulate blood sugar levels as well.
- Better hair and skin health
Regular consumption of ginger water every morning can help you achieve flawless hair and skin. Ditch all the chemical loaded products for skin and hair and switch to ginger. The antioxidants and the vitamins present in ginger are beneficial for both hair and skin. It will also ensure better protection against skin infections and diseases.
- Improves gut health
You can say goodbye to all your digestive disorders with ginger. Adding ginger to your breakfast will give you a strong digestive system. It will give you relief from indigestion, nausea and heartburn. You can prepare ginger water for better digestion as well. To enhance its taste and benefits simply add mint, lemon juice and one teaspoon honey to it.
- Reduces inflammation
Ginger is popularly known for its anti-inflammatory properties. Staring your day with ginger regularly will result in reduces inflammation for long term. Arthritis patients can add ginger to their breakfast without giving a second thought. You will also notice relief from other body pains and swelling.
- Better cholesterol levels
Ginger can manage your cholesterol levels as well. Increase in bad cholesterol can trigger the risk of various chronic diseases. It is extremely bad for your heart health. You can reduce your LDL (bad cholesterol) levels with ginger.
You can experiment various methods to use ginger in the morning. You can prepare ginger tea, ginger jam, ginger smoothie or can simply add it to your soup.
Testosterone replacement therapy can rise stroke risk in men
Aging men with low testosterone levels who take testosterone replacement therapy (TRT) are at a greater risk of experiencing an ischemic stroke or a cardiac arrest, especially during the first two years of use, warn researchers.
Published in The American Journal of Medicine, the findings confirm concerns voiced by many health agencies about the potential risks associated with the treatment.
“Our findings show that the use of TRT was associated with an increased risk of stroke, transient ischemic attack or cardiac arrest during the first two years of use,” said Christel Renoux of McGill University in Canada.
According to researchers, there is a limited evidence on the long-term clinical benefits of TRT to effectively treat the modestly declining levels of endogenous testosterone levels of aging but healthy men.
“We strongly recommend that clinicians proceed with caution when considering prescribing TRT and first discuss both the potential benefits and risks with patients,” Renoux said.
The study analysed a large database of electronic medical records of patients enrolled in primary care practices in the UK and formed a cohort of 15,401 men, aged 45 years or older, with low testosterone levels (hypogonadism).
Users of TRT had a 21% greater risk of cardiovascular events compared with non-users, corresponding to an additional 128 events.
The increased risk appears to be transient, declining after two years of TRT use, which the investigators attribute to a phenomenon called “depletion of susceptible.”
High intensity interval training can improve health
An international research team has now found that bringing the science of high intensity interval training (HIIT) into everyday life could be the key to helping unfit, overweight people get more of the exercise they need to improve their health.
According to experts, from washing the car to climbing stairs or carrying groceries, each of these activities is an opportunity for short sharp bursts of ‘High Intensity Incidental Physical Activity’, HIIPA for short.
Speaking about it, study author Emmanuel Stamatakis said, “Regular incidental activity that gets you huffing and puffing even for a few seconds has great promise for health.”
In a study, published in the British Journal of Sports Medicine, Stamatakis and colleagues argue that when considering differences in physical capabilities by age, sex and weight, many daily tasks can be classified as ‘high intensity’ physical activity. That is, the kind of activity that gets you out of breath enough to boost your fitness.
According to them, including these kinds of activities into routines a few times a day will see significant health benefits for the majority of adults.
Professor Stamatakis added, “There is a lot of research telling us that any type of HIIT, irrespective of the duration and number of repetitions is one of the most effective ways to rapidly improve fitness and cardiovascular health and HIIPA works on the same idea.”
According to study authors the time commitment for HIIPA is close to zero minutes per day, and people could save even more time if their HIIPA involves brief walking sprints, or taking the stairs instead of waiting for the lift. Furthermore, other practical advantages are nil costs, no need for equipment and no concerns about a lack of skill or fitness.