Walking Few Minutes Daily Can Change Your Health Drastically

People are aware of the numerous benefits of regular exercise, and its amazing effects on our emotional, physical and mental health, but very often, they simply lack time to hit the gym and do the workout.

Yet, you no longer have excuses, as a recent study has shown that a 15-minute walk daily can help you reap the similar effects! Namely, this habit can add 7 years to your life and improve your health in various different ways.

According to a cardiac and sports specialist:

“We may never avoid becoming completely old, but we may delay the time we become old. We may look younger when we’re 70 and may live into our nineties. Exercise buys you three to seven additional years of life. It is an antidepressant, it improves cognitive function, and there is now evidence that it may retard the onset of dementia.”

Researchers from Harvard investigated the effects of walking on cardiovascular health and discovered that:

— walking nine miles per week led to a 22 % lower death rate.

-walking for 30 minutes daily led to an 18 % reduced risk of coronary artery disease.

— walking for three hours per week led to a 35 % lower risk of cardiovascular death and heart attack and a 34 % lower risk of stroke.

Here are some of the benefits of walking on a daily basis:

1. It can lower the risk of diabetes

The findings from the Harvard Nurses’ Health Study showed that women that walked for half an hour daily experienced a 30% lower risk of diabetes. Walking was also found to be able to shrink dangerous abdominal fat, which can result in diabetes.

2. It lowers the risk of Alzheimer’s disease

Researchers at the University of Virginia Health System discovered that men at the age of 71 – 93, who walked more than a 1/4 of a mile daily had half the incidence of Alzheimer’s disease and dementia in comparison to compared to participants who walked less.

3. It reduces high blood pressure

Researchers found that moderate intensity walking lowers the risk of high blood pressure.

4. It helps digestion

Tara Aleichem, a physical therapist at Cancer Treatment Center in America, maintains that walking can improve your gastric mobility.

5. It reduces pain and enhances mobility

The American Heart Association published an article that showed that walking on a daily basis can improve mobility in people with PAD (peripheral artery disease).

6. It enhances bone health

People who exercise on a daily basis have healthier and strong teeth, and regular exercise boosts bone density, strengthens the bones and lowers the risk of osteoporosis, fractures, and shrinkage of the spine.

7. It improves cognitive performance

Studies have shown that a regular walk boosts the cognitive performance in both children and adults.

8. Leads to longevity

Numerous studies have proven that regular walking lowers the risk of mortality.

9. It improves mood

The findings of a 2016 study showed that walking at least 20 minutes daily boosts the self-confidence and attentiveness, and reduces the feelings of anger and hostility.

Here are some useful walking tips:

• Pick a suitable pace, as in order to burn calories, you need to walk about 3.5 miles an hour.
• To burn more calories, try an incline walk
• Always wear flexible, low-heeled, cushioned, comfortable shoes
• Walk with the shoulders down, the chin parallel to the ground, and looking straight ahead
• Swing the arms while walking, bend them at 90 degrees and pump the shoulders

You can start walking more by making some tiny changes into your daily routine:

• Take the stairs instead of the elevator
• Walk to school or work
• Go for a short walk after dinner or lunch with friends
• Get off several bus stops before your destination when taking public transport
• Always park your car a bit further and walk to the destination
• Try walk-and-talk meetings at work
• Take your dog for a walk
• Listen to your favorite podcast and walk

The Dr.  also suggests:

“While you’re getting in the habit of a daily walk, choose a spot that’s suitable for barefoot walking – like a grassy park or sandy beach – and give it a try. In addition to the physical benefits of walking, walking barefoot allows your body to absorb free electrons from the Earth through the soles of your feet, a practice known as grounding.

These electrons have powerful antioxidant effects that can protect your body from inflammation and its many well-documented health consequences. For example, one scientific review published in the Journal of Environmental and Public Health concluded that grounding (walking barefoot on the earth) could improve a number of health conditions, including the following:

• Sleep disturbances, including sleep apnea
• Chronic muscle and joint pain, and other types of pain
• Asthmatic and respiratory conditions
• Rheumatoid arthritis
• PMS
• Hypertension
• Energy levels
• Stress
• Immune system activity and response
• Heart rate variability
• Primary indicators of osteoporosis
• Fasting glucose levels among people with diabetes

I recommend using a pedometer, or better yet, one of the newer wearable fitness trackers, to keep track and find out how far you normally walk. At first, you may be surprised to realize just how little you move each day.

Tracking your steps can also show you how simple and seemingly minor changes to the way you move around during the day can add up. Plus, it’s motivating to see your steps increase throughout the day.”

Source: www.healthyfoodhouse.com

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Omega 3 fatty acids

Why They're a Good Fat

Not all fats are unhealthy. Omega-3 fatty acids are one of the "good" types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Your body can't make them. You have to eat them or take supplements.

Know the 3 Types of Omega-3s

Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, seem to have the strongest health benefits. Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body can change a small amount of ALA into EPA and DHA, but not very well.

How Omega-3s Fight Disease

Omega-3 fatty acids help your heart in several ways. They curb inflammation in the blood vessels (and the rest of your body). At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.

Heart Disease

The American Heart Association recommends 1 gram a day of EPA plus DHA for people with heart disease. Eating oily fish is best, but your doctor might recommend a fish oil capsule. If you've had a heart attack, a prescription dose of omega-3s may help protect your heart. Some studies show fewer heart attacks and fewer heart disease deaths among heart attack survivors who boosted their levels of omega-3.

Helping Your Heart's Rhythm

Omega-3s seem to have a stabilizing effect on the heart. They can lower heart rate and help prevent arrhythmias (abnormal heart rhythms). Several common sources of omega-3s are fish, walnuts, broccoli, and edamame (green soybeans that are often steamed and served in the pod).

Cutting Triglycerides

Omega-3s DHA and EPA can lower your triglycerides, a blood fat that’s linked to heart disease. Talk with your doctor before taking omega-3 supplements, because some types can make your "bad" cholesterol worse. You can also bring down triglyceride levels by exercising, drinking less alcohol, and cutting back on sweets and processed carbs like white bread and white rice.

Lowering High Blood Pressure

Omega-3s can help lower blood pressure, a bit. One plan is to replace red meat with fish during some meals. Avoid salty fish, such as smoked salmon. If you have high blood pressure, limiting salt is probably one of the things your doctor has recommended.

Prevent Stroke?

Omega-3 foods and supplements curb plaque buildup inside blood vessels, helping with blood flow. So they may help prevent stroke caused by clots or a blocked artery. But at high doses, omega-3 supplements might make bleeding-related stroke more likely; so check with your doctor.

Useful for Rheumatoid Arthritis

Studies suggest omega-3s can curb joint pain and stiffness in people with rheumatoid arthritis. A diet high in omega-3s may also boost the effectiveness of anti-inflammatory drugs.

May Help With ADHD

Some studies suggest omega-3 supplements may ease the symptoms of ADHD. Omega-3 fatty acids are important in brain development and function. Omega-3s may provide some added benefits to traditional treatment, but they don't replace other treatment.

Research on Dementia

The jury is still out, but there's some evidence that omega-3s may help protect against dementia and age-related mental decline. In one study, older people with a diet high in omega-3 fatty acids were less likely to get Alzheimer's disease. More research is needed to confirm the link.

Omega-3 Supplements

If you don’t like fish, you can get omega-3 from supplements. One gram per day is recommended for people with heart disease, but ask your doctor before starting. High doses can interfere with some medicines or increase risk of bleeding. You may notice a fishy taste and fish burps with some supplements. Read the label to find the amounts of EPA, DHA, or ALA you want

Vegetarian Sources of Omega-3s

If you don't eat fish or fish oil, you can get a dose of DHA from algae supplements. Algae that is commercially grown is generally considered safe, though blue-green algae in the wild can contain toxins. Vegetarians also can get the ALA version of omega-3 from foods such as canola oil, flaxseed, walnuts, broccoli, soy products and spinach -- or products fortified with omega-3s.

Avoid the Omega-3 Hype

Many food products now boast that they have added omega-3 to support various aspects of your health. But be aware that the amount of omega-3 they contain may be minimal. They may contain the ALA form of omega-3, which hasn't yet shown the same health benefits as EPA and DHA. For a measured dose of omega-3, taking fish oil supplements may be more reliable.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.








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