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Category : Healthy Living

Ill-Effects Of Sitting All Day: Reasons Why You Should Move More Every Day – NDTV Doctor

Sitting all day is linked with a higher risk of several chronic conditions. To counter the side effects you must ensure optimum levels of physical activities throughout the day.

Sedentary lifestyle can increase the risk of heart disease

Sitting all day can affect your health negatively. From job requirements to a sedentary lifestyle, there are several reasons behind prolonged sitting. When you sit all day, you do not burn enough calories throughout the day. It also leaves a negative effect on different body organs. It is also linked with a higher risk of chronic diseases. Studies have also highlighted that sitting for long periods is associated with a number of health concerns. In this article, you will learn about what happens to your body when you sit for long periods.

When you sit for long periods you burn very few calories. Consuming more calories than you burn leads to weight gain. Unhealthy weight is a common risk factor for several diseases. It may also increase the risk of obesity.

Lack of physical activities lead to weight gainPhoto Credit: iStock

Prolonged sitting can affect your legs too. Lack of activity is harmful for the leg muscles. In some cases, a person may experience spider veins too.

Lack of physical activity is bad for your mental health too. It can increase the risk of depression and anxiety. Regular exercise can also help control the symptoms.

Depression and stress may affect your day to day activitiesPhoto Credit: iStock

Sitting for too long majorly affects your back, neck and shoulder. You are more likely to experience pain in back, neck and shoulder due to the continuous work these perform. Poor posture can worsen the condition.

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If you have a sitting job, try taking small walking breaks that can ensure some movement throughout the day.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Ill-Effects Of Sitting All Day: Reasons Why You Should Move More Every Day - NDTV Doctor

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Retirement age is increasing but our new study reveals most only work ten years in good health after 50 – The Conversation UK

In 1800, the global average life expectancy was only 29 years. Today, life expectancy continues to rise, with babies born in the UK in 2018 expected to live to 87.6 years for men and 90.2 years for women on average. But as life expectancy rises, so does retirement age.

Since retirement is expensive, and state pensions are paid for by workers who pay tax, many governments are now concerned there arent enough working adults to fund the growing number of people in retirement. As such, many countries have decided to increase retirement age. In the UK, state pension age is increasing from 65 to 66 this year and will reach 67 in 2028.

Though were living longer, this doesnt necessarily mean our health will allow us to work for additional years. Healthy working life expectancy tells us the average number of years people in a population are likely to be healthy and in paid work from the age of 50. Healthy working life expectancy focuses on working life after age 50, which is when health problems (such as common age-related diseases, including pain or mobility issues) can make it difficult for people to continue working or find a job that fits their needs.

Our study of healthy working life expectancy found that on average, people in England can expect to be healthy and in work for almost nine and a half years after age 50. However, these years are not necessarily lived consecutively as people may temporarily leave work or experience health problems. These findings came from data on 15,284 people aged over 50 in England who were interviewed several times from 2002 to 2013.

Compared to the national average, healthy working life expectancy is higher for men (10.94 years) and lower for women (8.25 years). We also found that healthy working life expectancy is higher for people in non-manual or self-employed occupations (such as office workers) than those in manual occupations (such as electricians or care workers). It also increased alongside education level.

People also tend to have longer healthy working lives in the south compared to the north of England. This reflects the worse health and economic conditions typically seen in the north. The amount and type of jobs available regionally also influence differences in healthy working life expectancy, as people who cannot find a job that suits them wont be able to continue working.

We also split the population into five equal-sized groups based on deprivation. We found that the people living in the least deprived areas tended to stay healthy and in work for almost four years longer (10.53 years) than those living in the most deprived areas (6.80 years).

Many factors contribute to the different average lengths of healthy working life between groups. The higher healthy working life expectancy in men compared to women can at least partly explained by women having been able to access their state pensions earlier before 2018.

A regions healthcare quality, prevalence of health problems, access to job opportunities, and whether a workplace can accommodate a persons needs are all factors that explain the differences in healthy working life expectancy. These factors may also be barriers that can prevent groups with lower healthy working life expectancy from remaining in employment. For example, those in manual occupations (and their employers) may be less able to accommodate health problems later in life.

Given that people with higher education or those living in less deprived areas are estimated to have a longer healthy working life expectancy suggests a link with socioeconomic status. Lower socioeconomic status is associated with poorer physical and mental health, and low-paid work or unemployment. Possible explanations for this link include lower quality job opportunities, money worries, and insufficient income to afford a healthy lifestyle.

Increases in retirement age has been a response to higher life expectancy nationally. However, some regions have seen bigger improvement compared with others, while some have seen declines. But international research indicates that living longer does not necessarily mean more time spent in good health and our findings also suggest that many people will find it challenging to work until the new retirement age.

A key reason for increasing retirement age is to ensure the financial sustainability of the state pension programme. But if a large proportion of the population arent healthy enough to work for longer, there may be an increased need for government financial support due to unemployment or disability. Those with health problems who cant afford to leave work may find that, without adaptations, their health interferes with their productivity, their daily tasks, or that their working hours may make them less able to effectively look after their health.

In the UK, health gaps are widening. Without interventions to improve health and access to good work opportunities, its possible that some groups could see healthy working life expectancy stay the same or even decrease. For these sub-populations, waiting longer to receive state pension income could be particularly difficult.

Though the upward trend in life expectancy stalled in 2014-2015 in many high-income countries, retirement age is still set to increase in numerous countries, including the US, the UK and Australia. Monitoring healthy working life expectancy may be important in the future for knowing whether people will be able to stay in work alongside changes to the retirement age.

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Retirement age is increasing but our new study reveals most only work ten years in good health after 50 - The Conversation UK

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Flaxseed Oil Health Benefits: 5 Reasons Why You Should Try This Oil – NDTV Doctor

Flaxssed oil can offer you some amazing health benefits. It is beneficial for your skin, heart, body weight and more. Here are some notable health benefits of flaxseed oil.

Flaxseed oil can offer you some amazing health benefits

Flaxseeds are extremely healthy. Vegetarians are advised to add flaxseeds to their diet as these can offer them those nutrients that are usually absent in a vegetarian diet. These seeds can also help in weight loss. Flaxseeds are loaded with fibre, protein and omega-3 fatty acids. Just like seeds flaxseed oil too can offer you some amazing health benefits. It is jam packed with nutrients that can be used in various ways. Here are some reasons why you should try flaxseed oil. Also know different ways to use.

Most foods loaded with omega-3 fatty acids are animal-based sources. Flaxseeds and flaxseed oil are good sources of omega-3 fatty acids that vegetarians can enjoy.

Flaxseed oil is one of the rare heart-friendly oils. This oil boosts artery health and also helps control blood pressure. These factors contribute to a healthy heart. Omega-3 fatty acids also contribute to a healthy heart.

Flaxseeds can help boost heart healthPhoto Credit: iStock

Many oils have gained popularity in the past year for their amazing skin benefits. Flaxseed oil can also help promote skin health. It can moisturise your skin well and help you achieve a smooth texture. Use of flaxseed oil can also help reduce skin irritation.

Also read:Skincare Tips: Try These Essential Oils For Acne-Free Skin

Flaxseeds oil contains anti-inflammatory properties. Inflammation, if left uncontrolled can be harmful to your health. Several studies have also highlighted that flaxseeds oil offer properties that help reduce inflammation.

Also read:Know What To Eat And Avoid To Fight Inflammation Effectively

Flaxseed oil can help in weight loss too. This oil helps in detoxification that can support weight loss. According to a study published in the journal Appetite, flaxseed oil can help reduce appetite that can make you consume fewer calories resulting in weight loss.

According to studies, flaxseed oil may also help in weight lossPhoto Credit: iStock

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Also read:6 Side Effects Of Consuming Flaxseeds

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Flaxseed Oil Health Benefits: 5 Reasons Why You Should Try This Oil - NDTV Doctor

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It’s Jamun Time! Here Are Reasons To Make The Most Of This Fruit This Summer – NDTV Doctor

From diabetics to high blood pressure patients, jamuns are beneficial for one and all!

Jamuns are rich in fibre and can help in getting relief from constipation

Come summer and one cannot wait for the gorgeous jamuns! Their deep purple hue and tangy taste makes for a perfect accompaniment for fun and easy-going evening chats with family. Jamun or black plum is incredibly rich in antioxidants that can reduce inflammation and damage caused by free radicals. The contain properties that can help in regulating blood sugar, blood pressure and cholesterol. From heart patients to diabetics, jamuns are meant for one and all! Keep reading to know more about the benefits of including jamuns in your diet.

In one of her recent posts on Instagram, nutritionist Nmami Agarwal talks about the health benefits of jamuns. She lists the following reasons to include jamuns in your diet:

1. Jamuns are loaded with Vitamin C and iron. If you are deficient in iron, then jamun serves the dual purpose of providing both Vitamin C and iron. Vitamin C-rich foods are required for absorption of iron in the body. Daily intake of jamuns can help in increasing levels of haemoglobin.

Also read:Top 7 Iron-Rich Foods For Vegetarians: Add These To Your Diet

2. Improved levels of haemoglobin can further act as blood purifying agent, mentions Agarwal in the post. This can be helpful for your skin health.

3. Jamuns have a low glycemic index, which can help in keeping blood sugar levels normal. This means that a fruit like jamuns are safe for consumption for people with diabetes. However, every person responds differently to certain foods. If you have diabetes, do check with your doctor before including jamuns or any other fruit in your diet.

Also read:Is It Safe For Diabetics To Eat Mangoes? What Rujuta Diwekar Has To Say

Jamuns can help in regulating blood sugar levelsPhoto Credit: iStock

Also read:High Blood Pressure May Affect Kids Too: Know Symptoms, Risk Factors, Prevention Tips And More

To include jamuns in your diet, you can eat them as is. You can eat the fruit as part of a fruit salad and can also create a jamun smoothie with other fruits like banana and berries. You can juice them with water as well.

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(Nmami Agarwal is nutritionist at Nmami Life)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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It's Jamun Time! Here Are Reasons To Make The Most Of This Fruit This Summer - NDTV Doctor

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Healthy Living: Bust belly fat caused by stress – Q13 News Seattle

SEATTLE, Wash., We are all undergoing an unprecedented amount of stress these days with the pandemic and the unrest across the world. Stress causes increased belly fat because stress causes our cortisol levels to spike. Nutritionist and Health Coach, Deborah Enos says your body then stores fat because it thinks it is doing you a favor by adding more fat to your internal organs. Deborah helps us with ways to combat stubborn belly fat.

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From Deborah:

Fat around you middle is easy for your body to grab and convert to energy during a crisis.

Fat around your internal organs will protect you in times of stress or trauma (falling down). I know, Im not too happy about it either.

Guess what starts this process? Yep, chronic levels of stress. So pretty much daily life right now. Your body releases stress hormones (cortisol) and these hormones go to work releasing sugar and also creating a craving in you to EAT EVEN MORE.

While it may feel like you cant fight this process, Im here to tell you that you can dial it down by trying some quick & easy stress management tips. .

Here are my three favorite cortisol turn down tips:

1. Get outside. Research is showing that even 5 minutes outside can help to drop your cortisol levels-bonus points if you actually walk around for a few minutes.

2. Move a little bit. Adding some mindfulness movement (yoga or tai chi) for a few seconds can help to reduce the levels & production of cortisol.

3. Breathe deep! Get your stomach to expand on the inhale and flatten on the exhale. Studies show that it doesnt have to be anything fancy, just focus on consciously breathing for 2-3 cycles of breath and you can start to lower your stress hormones and help put a stop to adding any additional belly fat to your body

Foods to Fight Belly Fat

Eat more fiber. Research has shown that people who increase their fiber content eventually end up reducing their belly fat stores. Fiber helps to keep you fuller, longer and that can keep you away from stress eating or eating out of boredom.

Alcohol: SORRY! Theres a reason why its called a beer belly. Alcohol (high levels) has been shown to increase belly fat stores.

Stress: High levels of stress equal high levels of cortisol. Cortisol can drive your appetite and lay down more fat stores into the belly area. Also, when you drink you usually end up eating about 30% more calories than you would normally consume.

Eat fatty fish 2-3 times a week. I love using canned salmon instead of canned tuna. Salmon has a higher fat content and usually less mercury.

Coconut oil is a medium chain triglyceride and has been shown in research to be burned instead of stored.

Here's Deb's 'Belly fat-busting chocolate brownie (in-a-mug)' recipe:

"This brownie may not bust apart your belly fat. But, because of the coconut oil, it may not add ANY belly fat and thats good enough for me!"

INGREDIENTS: 1 tbsp coconut oil 1 tbsp unsweetened coconut milk [if using canned, give it a good stir] tsp vanilla extract tbsps gluten-free flour [I@namastefoodsllcblend from@costco) 1 tbsp sugar (Imonk fruit sweetener from@lakanto no calories!) 1 tbsp unsweetened cocoa powder Pinch of salt 2 tsp mini chocolate or butterscotch chips. [If you want to keep it no or low-cal, feel free to skip! But, its a YUMMY addition!]

DIRECTIONS: Add coconut oil to a microwave safe@pyrexhomeor coffee mug and cook on high until melted [about 30-40 seconds]. Let it cool for about a minute and then add in the coconut milk & vanilla. Stir. Add in the remaining ingredients. Stir. Pour mixture into a ramekin or coffee mug and microwave for about 40 seconds [until the brownie is firm to the touch].

Let it rest for a few minutes and then DIG IN!

Click here for more from Deborah!

For more recipes, click here!

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Healthy Living: Bust belly fat caused by stress - Q13 News Seattle

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Dr. Nicole Avena Recommends Healthy-Living Tips in Honor of Mens Health Month – Yahoo Finance

According to Harvards Health Watch, men were three times more likely than women to have not seen a doctor in the previous year, and more than half of all men reported not having a physical exam or cholesterol test within the previous year. To help bridge the gender gap, National Mens Health Month was established to educate the public and encourage prevention and early disease for men. Nicole Avena, Ph.D., offers health and wellness tips to help empower men and their loved ones towards a healthier, happier life.

"During National Mens Health Month, I encourage men to take time to evaluate their health, and ensure they are doing all they can to take charge of their health," says Dr. Avena. "I recommend that they be proactive and either continue or start developing healthy routines, nutrition, and mindset."

Dr. Avena offers these simple tips for men to consider:

"Making mindful adjustments in ones lifestyles including diet modifications, physical activity, and a positive outlook can help make effective and lasting changes that will allow men to feel confident and in control of their health," adds Dr. Avena.

View source version on businesswire.com: https://www.businesswire.com/news/home/20200617005760/en/

Contacts

Grinne Gallogly646-964-4446grainne@gcomworks.com

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Dr. Nicole Avena Recommends Healthy-Living Tips in Honor of Mens Health Month - Yahoo Finance

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Beach Cities Health District to cut Healthy Living Campus revamp nearly in half – Beach Reporter

Beach Cities Health District officials have once again scaled back plans for an ambitious redevelopment of its Healthy Living Campus this time by about $160 million.

The local health agency will publicly unveil its new, less-expansive plans for the 11-acre property at a 6:30 p.m. Wednesday, June 17, board meeting.

Changes include reducing assisted-living units for older adults to 220 from 420, cutting down construction time and scrapping residential units planned for the east side of campus, near Torrance.

The revamp will cost an estimated $370 million, down from the $530 million the project was estimated to cost last year, said Tom Bakaly, the health districts CEO.

The Beach Cities Health District is a preventative health agency for Manhattan Beach, Redondo Beach and Hermosa Beach. The agency, founded in 1955, is a special district that relies on property tax revenue for about a quarter of its income. The rest comes from a mix of rent from leases at its main campus, 514 N. Prospect Ave., in Redondo Beach; program fees; and various partnerships.

In 2017, the district which has more than 40 preventative health programs pitched an idea for a redevelopment of its main property, dubbed the Healthy Living Campus. Initially, construction was slated to begin this year.

But some Redondo Beach and Torrance residentsopposed the original plans, because of concerns over traffic, neighborhood impact, and the length and size of construction.

Responses from the community and consultants urged a more complete financial understanding of the project. That caused district officials todelay construction to 2021. And then, last year, adownsized plan arose.

That smaller plan still didnt satisfy concerns, so the district scaled back the project again to the $370 million plan officials will unveil Wednesday.

For the past three years, Bakaly said in a news release, weve collected more than 1,300 public comments during more than 70 meetings and worked with financial, construction and environmental experts to minimize impacts on local neighborhoods.

After considering the feedback, staff drafted a plan that makes more sense financially, and would create the revenue to maintain BCHDs programs, Bakaly said.

We think its more consistent with what we were hearing, Bakaly said. We are a public agency, so we do want to be listening.

Public revenue, after all, funds BCHDs operations, he added.

Construction will take four-to-five years, broken into two, shorter phases, Bakaly said, rather than thethree phases over 15 years the district had planned in 2019. The existing 260,400 square-foot campus will expand to 484,900, down from the 592,700 square-foot master plan presented last year.

Phase 1 will tear down the more than 60-year-old hospital building, which will be replaced in phase 2, if funding for a new facility comes in via a fundraising campaign or other means. Initially, the district planned to rebuild the hospital in phase 1, Bakaly said, but that wasnt financially viable.

The district, in its2019-20 fiscal year budget, projected about $15 million in revenues but nearly $14 million in expenses.

BCHD will keep part of an existing medical office, Bakaly said, instead of converting it into more units for residential senior care, slashing originally planned living spaces nearly in half.

The second phase would rebuild the old hospital as Community Wellness Pavilion, double the size of the existing gym, with public meeting spaces, a demonstration kitchen, 2.5 acres of green space and a 24,000 square-foot pool.

Plans also include closing Tower Street at Flagler Lane, allowing only service vehicles to enter that road, as well as a proposition to build a bike path along it.

Were hopeful that will address traffic issues the neighborhood already has, Bakaly said, including people coming and going from the neighboring Redondo Union High School.

The environmental study required by state law should be drafted by this fall, said Kerianne Lawson, chief programs officer for BCHD; the district would finalize plans with Redondo Beach by 2021 and break ground in summer 2022. Phase 1 would take until summer 2024, Lawson said.

Elderly residential care facilities will also now include a Program for All Inclusive Care, known as PACE, which will provide comprehensive medical and social services to older adults, Lawson said. The senior clinic will address wraparound needs like medical care, nutrition service, occupational therapy and physical therapy.

Information on participating in the virtual board meeting:bchd.org/board-directors-meetings.

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Beach Cities Health District to cut Healthy Living Campus revamp nearly in half - Beach Reporter

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Nutrition: Reliable online tools for healthy living – Duluth News Tribune

One of my least-favorite activities is deleting email from my ever-growing daily accumulations. Not the ones I receive from readers, mind you. These are the ones I never asked for that remind me daily of a special product or service that I most certainly may need.

Some messages I truly enjoy, however. Especially the Food and Nutrition Updates from the USDA Agricultural Research Library (yes, Im a nutrition nerd).

First, these emails arrive just once every 3 months. They dont try to sell me anything. And they give me trusted and reliable information based on sound science. I like that.

In a recent message from these food and nutrition experts, I received a great list of online nutrition tools and handy apps. And they are free!

Here is a partial list of what you will find when you open this page: https://www.nutrition.gov/topics/basic-nutrition/online-tools.

Start Simple with My Plate: Download this free app on your phone to help you set eating goals, track your progress and even celebrate your successes.

Foodkeeper: Should I toss those eggs that have been in my fridge for 6 weeks? Toss em, says this app. Properly refrigerated eggs in the shell should be consumed within 3 to 5 weeks. Download this app or access at https://www.foodsafety.gov/keep-food-safe/foodkeeper-app to look up safe storage for any food item.

Body Weight Planner: Want to lose a few pounds? Plug in your weight, sex, age, height and level of physical activity at https://www.niddk.nih.gov/bwp. Then put in your weight goal and if you intend to increase you daily exercise and by how much (be honest). This handy site will then calculate your daily calorie needs to reach your goal and even help you set measurable goals to get there in your desired amount of time.

Evaluate health information: I remember chuckling over a spoof that said, I lost $2000 on an internet weight loss plan. Ask me how! So how do we decipher the trusted information from the trash? Heres a reliable site from that can help: https://medlineplus.gov/evaluatinghealthinformation.html.

Herbs at a Glance: Find out the facts (and the science) behind herbal or botanical products at https://www.nccih.nih.gov/health/herbsataglance or download the free app called Herblist. Both sites are maintained by the National Center for Complementary Medicine and Integrative Health (NCCIH) and include facts sheets, safety and potential interactions with medications and other information.

Oh, and heres another fact I just learned. If you see an s after the http on a website address, it means the site is secure and the information you send or get through that site is private. Trusted websites usually have the https designation.

Barbara Quinn is a registered dietitian nutritionist affiliated with the Community Hospital of the Monterey Peninsula. Email her at to barbara@quinnessentialnutrition.com.

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Nutrition: Reliable online tools for healthy living - Duluth News Tribune

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Healthy Living: The pros and cons of a vegan diet – Longford Leader

There is a big trend at the moment for the vegan diet. The number of people choosing a vegan lifestyle has increased significantly over the last few years.

Some are doing it with animal welfare and our planet in mind as a vegan diet is less of a drain on the environment compared to a meat and dairy diet.

Others are doing it for the health benefits which are numerous. A vegan diet has been shown to be helpful for some health conditions such as rheumatoid arthritis and multiple sclerosis, and a meat free diet may help to lower your cholesterol and blood pressure.

This may be because Vegan diets tend to include a lot more fruit and vegetables which are rich in vitamins and minerals and high in fibre.

Eating more fruit and vegetables can decrease the risk of diseases such as bowel cancer. Vegans also tend to eat more wholegrains, soy and nuts, all of which can help to protect your heart.

Of course with any strict diet or lifestyle change comes disadvantages and the vegan diet is no different.

One of the common problems seen with a vegan diet, especially those who are doing it for environmental and animal welfare reasons and not for the benefits to their health, is they become reliant on highly processed vegan products.

Going vegan doesnt automatically mean you have a healthy diet. You could be a vegan and still have chips, biscuits, sweets and alcohol every day. Its important to remember that there is a vegan alternative out there for every junk food!

So lets take a closer look at things to be mindful of on a vegan diet.

* Some people who go on a vegan diet become over reliant on processed food. They replace milk, cheese and meat with foods manufactured to look and taste as though they are the real thing. In order for food manufactures to replicate the taste and texture of these animal products, they use non-foodstuff, including stabilisers, gums, thickeners and highly processed protein extracts.

Moreover, you may be counting your vegan cheese in as a source of protein, when many of them are actually made from carbs.

* Vegan diets do not provide the fat soluble vitamins A & D.

Although you may be led to believe you get vitamin A from carrots, you dont. What you do get from carrots is the precursor to vitamin A, which is beta carotene, and yes although you can convert beta carotene into vitamin A this conversion is quite insignificant.

It would take a massive amount of carotene to convert to equal amounts of vitamin A. And this conversion wont happen at all if you have impaired digestion, low thyroid function or a lack of health fats in this diet.

Remember vitamin A & D are fat soluble vitamins so they wont be absorbed if the diet is low in healthy fats.

* It has been shown that vegans are often low in B12 which comes primarily from animal foods.

Contrary to popular belief, theres no reliable plant source of vitamin B12. You need to pay attention to this nutrient, as it helps to keep your blood and nerve cells healthy. It also protects your all-important DNA.

Low B12 can also lead to raised levels of the amino acid homocysteine. Raised levels of homocysteine have been shown to be a risk factor for cardiovascular disease and dementia. If you are planning to start a vegan diet or already on one, you may benefit from taking a high-quality B-12 supplement.

* Along with iron, vitamin D, vitamin A and omega-3 fatty acids, calcium is another nutrient thats likely to be low on an exclusively vegan diet.

This essential mineral not only maintains strong bones and teeth, but it also contributes to normal metabolism. Luckily there are some excellent plant sources of calcium such as, broccoli, kale, rocket, soybeans, chickpeas, beans and fortified non-dairy milks to name a few.

* Protein sources are plentiful in a vegan diet and can be got through nuts, seeds, grains, lentils and soybeans, however it is important to remember that plant protein is not a complete protein as no one source contains all the essential amino acids. However with careful meal planning you can overcome this by combining different sources to make a complete protein, for example combining rice and beans will give you all the essential amino acids.

* Like protein, there are plentiful sources of iron in a vegan diet. However plant sources of iron are not as well absorbed as it is from animal sources, which is the most bioavailable form of iron.

The same can be said for Zinc which, although plentiful in the vegan diet bioavailability, is reduced.

As with any diet, variety and food choices are important. The vegan diet has many health benefits but it is also possible to have a very unhealthy vegan diet if you choose to swap animal products for highly processed alternatives, which lets face it arent actually food but products made in a factory!

If it came from a plant, eat it;

If it was made in a plant, dont.

Michael Pollan

Are you a vegan but worried about not getting all your nutrients or are you thinking of trying a vegan diet but dont know where to start? Get in touch and make an appointment and let me guide you on how to get the balance right. There is no time like the present!

My clinic is back open and I am taking bookings for new and existing clients, so just pop me a message if you would like to schedule an appointment. Contact details below.

Debbie Devane from The Nutri Coach is a qualified Nutritional Therapist and health & lifestyle coach, Debbie runs her clinic from the Glenard Clinic in Mountmellick and also offers one to one and group online consultations. Debbie is also Nutritionist to the Offaly GAA senior footballers. For more information or to make an appointment email Debbie at

info@thenutricoach.ie

Ph: 086-1720055

Facebook: The Nutri Coach @debbiedevanethenutricoach

Instagram: the_nutricoach

For more information go to http://www.thenutricoach.ie

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Healthy Living: The pros and cons of a vegan diet - Longford Leader

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Father’s Day 2020: Expert Gives 6 Health Tips That All Fathers Must Follow – Doctor NDTV

Father's Day 2020: Exercise regularly, go for routine health check-ups and manitain personal hygiene. Here are 6 health tips that all fathers must follow.

Father's Day 2020: It is important for fathers to exercise regularly

Father's Day 2020 is observed on June 21. All of us have seen the popular ad, where the child says, "my daddy strongest." Given the current circumstances the world is going through, it is important for fathers to be healthy, so that they can take care of their family during this difficult period. Spending more time at home due to work from home/ lockdown has led to a decrease in physical activity for a lot of men and that can have an adverse effect on their health. Here are some simple tips, which you can adopt to keep yourself healthy & fit for your family.

1. Daily dose of exercise:Hitting the gym is not the only way fathers can keep fit. There are a lot of simple exercise techniques which can be done while staying at home. Physical exercise is not only good for the body but also refreshes your mind and breaks the monotony while you are home. 4-5 thirty-minute sessions per week are a must to keep your body in shape

2. Do not keep your emotions bottled up: Fathers usually tend to keep all the problems to themselves and this can have an adverse effect on their mental and physical health. It is vital that during this tough period, we discuss whatever is going through our mind with our partners/ friends/ colleagues. If required, professional counselling services can also be availed online

3. Do not overeat: A lot of father's I interacted with have gained weight during the lock-down. This was due to a combination of over-eating and lack of physical activity. Although, your better halves would pamper you will all the delicacies they have learned during this period, you need to stick to a balanced healthy diet

4. Routine health checkups: One thing which I promised myself when I had my daughter last year was to get a preventive health check up done once every 6-8 months. These check-up's help in the early detection of a lot of lifestyle diseases and cancer at an early stage. In fact, this is something which one should gift themselves every year on their birthday after they turn 30

5. Maintain personal hygiene: We are bound to become lethargic and ignore personal hygiene since we are mostly at home these days. Wash your face at least twice a day using a facial cleanser or face wash, brush twice a day, floss and scrub your tongue at least once a day. Shave regularly and use beard grooming products appropriately. Apply lotion to your body and moisturize your lips. Do not feel shy in discussing with your medical professional on the habits you should practice basis your skin type

Promoted

(Dr Rohan Khandelwal, Oncologist and Breast Surgeon, CK Birla Hospital)

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Father's Day 2020: Expert Gives 6 Health Tips That All Fathers Must Follow - Doctor NDTV

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