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6 Useful Diet Tips That Can Safeguard Your Health

Diet TipsYour health is something that can be deteriorated easily if you don’t pay enough attention. Your regular diet can determine your overall health in the long run. It is important to pay due attention to your diet so that your health can be safeguarded. Thus we have listed and explained a few important diet tips that can take you a long way forward.

1. Fruits and vegetables

Fruits and vegetables should not be consumed on a seldom basis. It should be part of your everyday diet because of the health benefits associated with them. You need to choose a variety of these items because of the different combinations of minerals and vitamins that they contain.

2. Fish

You need to aim for at least two portions of fish per week. If one of these fish is oily, you will benefit more. An oily fish is said to be a very rich of vitamin D. it is also important for the health of your bones. These include fresh tuna, salmon, trout and mackerel.

3. Cut down saturated sugar and fat

We obviously need some sugar and fat in our diet. However too much of these can complicate our health condition. There can be an increase in the risk of tooth decay when it comes to regular consumption of sugar. Too much of sugar has never done at good to any person in this world.

4. Consume less of salt

High amount of salt intake is associated with a very increased risk of development of high blood pressure which can put you at a much greater risk of developing heart disease and stroke. This intake is mostly from processed foods and not on salt that is added while cooking.

5. Water, never get thirsty

Save yourself from the thirst. Consume equal amounts of water at regular intervals in order to avoid thirst throughout the day. You need to aim for at least 8 glasses in a day. Water is an essential for all of us and there is no reason for us to avoid it.

6. Breakfast- the most important meal of the day

Skipping breakfast can do you a lot of harm in the long run. It can improve your appetite and keep you healthy. If you skip breakfast, the other healthy activities you follow the rest of the day will not be very useful. You will also not be any productive and efficient. It is one of the important things to remember.

6 Tips That Can Help You to Maintain Good Health

Quit habits like smoking and drinkingMaintaining good health is easy at times, but more often than not, there is a chance that you will end up failing this process. This is because, maintenance of health requires an extremely good amount of care. There is no denying the fact that health is wealth and paying attention to your health means that you are bound for success. Thus some important tips have been briefly explained below.

1. Quit habits like smoking and drinking

Drinking and smoking are two common habits that can hinder your lifestyle and put your overall health at risk. Thus it is important that you avoid these habits and if you are a current smoker, make sure that you kick the butt as soon as possible. This will increase your life span also by a significant margin.

2. Get yourself checked up regularly

Always think of your doctor as he is your ally and he can keep you in good shape and health and not just any person who treats you when you are sick. Regular screenings and checkups are extremely vital especially if your family members or forefathers have a history of deadly diseases.

3. Watch your weight

Those extra pounds on your body can cause you a lot of trouble in the long run. Your heart will face a lot of strain and this can affect your overall health. Eat foods rich in fiber along with fruits and vegetables. Also reduce fat from your diet and this can take you a long way.

4. Avoid drinking in excess

Drinking moderate amounts of alcohol can be fine. On the other hand, heavy drinking can lead to serious issues with your liver and also other similar risks to your health. Make sure you get help if you are a heavy drinker.

5. Watch your back

Arthritis and bank injuries are a leading cause of physical disabilities. Hence you can reduce your chances of injury by losing a significant amount of weight. For this purpose, you must do a gentle amount of stretching before a rigorous workout. Also practice the sound techniques of weightlifting. It is one of the important things to remember.

6. Become safety conscious

Incidents that can cause a disability arise only when you are least expecting them. Thus, be conscious while you are driving, wear seat belts and drive slowly. While walking on the roads, always keep in mind that there are rash drivers around you.

Human Health Its Importance and Contributing Factors

Human HealthA close look at news headlines around the world throw up some very interesting observations.

“For some U.K. teens, sun doesn’t provide enough vitamin D.”

“Air pollution tied to high blood pressure risk.”

The underlying theme that connects these headlines is the impact they have on human health.

In the first instance, a bacterial outbreak of the E. coli strain has severely affected 38 people in 20 US states between December 2015 and May 2016. The deadly E. coli can cause dehydration and bloody diarrhea and the most affected are the elderly, infants and those with weak immune systems.

The second headline causes great concern among scientists and researchers because the study showed that nearly 80 percent of UK teens had insufficient Vitamin D levels even at the peak of summer. What is even more alarming is that the surveyed children were mostly white-skinned; as we know white skin is most sensitive to the sun’s ultraviolet B rays and need minimum sunlight exposure to produce required amounts of Vitamin D. The participants were exposed to sufficient amounts of sunlight every day and their diet included supplements and Vitamin-D fortified foods like butter, cheese, eggs, red meat and oily fish. Vitamin D is naturally synthesized in the body when it is exposed to sunlight and very little can be obtained from the foods we eat; it reinforces the fact that outdoor activity is increasingly becoming less and less important even among teenagers.

The third headline is something we read about almost on a daily basis. Researchers have been analyzing and minutely studying various reports on the relationship between ‘air pollution and hypertension’. Since the 1990s, air pollution levels have been rising all over the world. It has now been found that exposure to sulfur dioxide from fossil-fuels and particulate dust matter in the air even in the short-term besides the long-term exposure to nitrogen dioxide associated with vehicular exhaust fumes and discharges from power plants etc. can cause severe risks of hypertension and inflammation of the arteries leading to cardio-vascular diseases.

“Health” is defined as the level of metabolic and functional efficiency of a living organism. In the human context, it reflects the ability of individuals and societies to adapt and cope with situations when faced with physical, social and mental challenges. The World Health Organization (WHO) charter in its definition of health describes it as a state of complete wellbeing in all aspects, not merely an absence of disease or illness. However, there are a wide range of factors that influence human health which are known as ‘determinants of health’. These determinants, as laid out by WHO, include the economic, physical and social environment of an individual as well as his or her behavior and characteristics.

Some of the specific factors known to impact human health from a broad perspective are:

• Biological and genetic influences
• Early child development
• Gender
• Physical and social environments
• Culture
• Personal healthcare practices
• Education and literacy
• Working environment
• Income and social standing

In the modern world, the leading causes that affect human health are daily stress in physical, emotional and mental contexts. Good health is the central factor around which our happiness and wellbeing revolve. In the context of nations, it is also an important factor that determines economic progress as healthy populations are more productive and live longer. In simple words, good health is directly achieved by us when we follow healthy living and eating habits, are physically active and emotionally stable.

Why Losing Fat May Make You Look Fatter And How To Fix It

Losing Fat May Make You Look FatterWhy Losing Fat May Make You Look Fatter

I’ve seen this time and time again when people begin their fat loss journey. At some point while shedding the pounds, it is very possible that you may end up looking a bit flabbier than you previously did.

First off… DON’T PANIC!!

We’re going to talk about why this happens and what to do about it.

Why You Might Look Chubbier

A calorie deficit is king when it comes to fat loss. You MUST take in less calories than you burn to shed the unsightly fat.

This cannot be avoided.

However, when you are in a good calorie deficit, your muscles can also deplete their glycogen (Glycogen is essentially the carbohydrate fuel stored in your muscles for activity).

When your muscles are full of glycogen, you look more full and powerful.

When depleted of glycogen, your muscles can look flatter.

Think of it like filling a tire with air. The tire hasn’t lost material (muscle), it just has less air (glycogen).

Now this is crucial because when your muscles are depleted of glycogen due to your calorie deficit, it creates an effect where you look like you have less muscle relative to your body fat… This means you will appear fatter than you actually are.

Glycogen Depletion Rate Compared to Fat Loss Rate

You know how some people claim to have lost 5-10 pounds during their first week of dieting? This is due to a combination of water weight AND glycogen. Water and glycogen bind together in your muscles and are stored there. When you start dieting, this glycogen and water combo gets depleted and your muscle volume plummets.

They may have also lost a few pounds of fat as well, but it ‘looks’ like they have gained fat even though the scale says otherwise.

The mirror can be very deceiving.

Glycogen and Muscle Mass

Your body can only store so much glycogen which means it has a limited amount of glycogen you lose. Your glycogen stores do deplete rapidly while dieting, but do not worry!

As long as you are strength training, you will preserve muscle mass. Ever see someone with an arm in a cast? When the arm is done being in the cast, it is considerably smaller and has lost muscle. Why? Because it wasn’t being used!

So make sure to strength train while dieting. When you are finishing cutting fat and go back to eating a maintenance your muscles will fill back up.

So no worries!!

When you Will Appear Leaner

When your fat loss exceeds the weight you’ve lost in glycogen and water weight, then you will finally start showing the fat loss you’ve achieved.

The first month or so can be a rough patch for a lot of people. Especially if you are basing your success by what you see in the mirror.

Don’t become discouraged!

This is only temporary and after that short visible road block you will start to see for yourself that you have in fact lost fat.

When you are Lean Enough

Listen, you want to look lean and defined even with your muscles depleted. This is a great indicator to know that you have achieved an ideal state. That way, once you go back to eating at maintenance your muscles will fill out, making you look even better!

Wrapping It up

That first month or so of dieting can be rough. Especially because according to the mirror, you may look worse. Don’t lose heart!

Measure your waist and use the scale. These two are a powerful combination for keeping track of fat loss.

You WILL look better visibly, it just takes time for your fat loss to exceed your glycogen/water loss.

Once that happens, the mirror will start to show you what the scales and waist measurements have been telling you. That you have achieved significant fat loss!

You should be proud!

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