Healthy Tips
A healthy lifestyle can ensure you cut your risk of having diabetes. Here are some healthy tips to hold off diabetes:
1. Choose your food wisely (Healthy Tips)
Swap processed grains with unpolished grains
Switch to unpolished rice, brown rice, brown rice bee hoon, or wholemeat bread.Unrefined grains have been shown to lower the body's sugar levels, lowering the risk of diabetes as it places less stress on the pancreas to produce insulin and prevent insulin sensitivity.
Snack healthily
Celery/carrot/cucumber sticks are perfect as snacks as they lessen hunger pangs yet provide you with the necessary fiber and vitamins.
Get juiced with vitamins by feeding your sweet tooth with natural juice concoctions. Try carrot+orange+watermelon+mint, or apple+kasturi. Fresh fruits mean you retain its nutritional content for maximum health benefits!
Switch to skim milk
You still get your dose of calcium with less fat content to maintain a good weight and waistline, as being overweight can keep your body from making and using insulin properly.
Take more lean meat
Cut off the fat, and try other interesting cooking methods, such as broiling, roasting or even barbequeing! Avoid frying food in oil as food tend to soak in oil that can contribute to obesity.
Stay away from sodas
A recent research in US showed that adults who drink one or more diet or regular sodas a day had a 50-60% increased risk of developing Metabolic Syndrome.
2. Supplement your diet (Healthy Tips)
Opt for supplements that can provide you all the vitamins, minerals and essential elements your body needs for those times when a balanced diet is not available.
A broad spectrum enzyme catalyst (digestive and metabolic), food enzymes) can jumpstart enzyme activities to boost overall metabolic processes for cells to perform at optimal levels. An enzyme catalyst can also help nutrient absorption and help relieve the burden on digestive organs.
3. Be active (Healthy Tips)
Walk for short distance – to the office, bus stops, or even windowshopping. Brisk walking in the long term can help you lose weight, keep your cholesterol and blood pressure under control, and help your body use insulin.
Pick a hobby that lets you get active, like doing yoga, dancing, or joining a local running group in your area.
Opt to carry your groceries rather than use the trolley. This can help build strength and muscles for strong bones. With more muscle, you can burn more calories.
More info (Healthy Tips)
Diabetes is Truly Debilitating (Healthy Tips)
Diabetes cannot be cured; and it is a debilitating disease as it can lead to many other types of serious and fatal diseases. If you are diabetic, you are also likely to suffer from obesity, kidney diseases, vascular diseases, high blood pressure and high cholesterol. These are all complications that come from having diabetes. But if you change your lifestyle and diet now, you can lower your risk of becoming another statistic.
Warning Sign of Diabetes (Healthy Tips)
- Frequent urination
- Excessive thirst
- Increased hunger
- Fatigue
- Lack of interest and concentration
- Blurred vision
- Vomiting and stomach pain (often mistaken as the flu)
Healthy Tips
Thursday, August 7, 2008
Wednesday, August 6, 2008
What kind of nutrition do our cells need? (Healthy Tips)
Healthy Tips
Variety (Healthy Tips)
Different nutrients assist different processes and development, for instance calcium helps to build bone while protein is needed to build muscles. Generally there are 2 types of nutrients.
- Macronutrients like protein, carbohydrates and fats (essential fatty acids) provide energy and act as building blocks for muscles, nerve cells and enzymes.
- Micronutrients like vitamins, minerals and pigments facilitate chemical reactions and act as catalysts, antioxidants to support cellular repair, strengthen internal defense system, etc.
Proportional intake of nutrients (Healthy Tips)
Excessive nutrient intake especially fat soluble vitamins (Vitamins A, D, E & K) may cause toxicity symptoms like headache and vomiting while inadequate nutrient intake (malnutrition) leads to abnormality of cell functions and cell death. Most of the time, our nutrient intake is imbalanced, le inadequate intake of a particular nutrient(s). This may lead to behavioural and physical changes depending on the nutrient type.
Consumption (Healthy Tips)
Daily replenishment of nutrients is essential as it is often impossible to know which nutrient type(s) is lacking/in excess. Always take more water-soluble nutrients as any excess is not retained in the body but is easily excreted.
Interdependent nutrients (Healthy Tips)
Most nutrients are interdependent whereby insufficient intake of any one nutrient may limit the effectiveness of all other nutrients, thus sufficient intake of all essential nutrients is vital.
Cannot be manufactured (Healthy Tips)
Some nutrients are considered essential as they cannot be manufactured by the body, thus the body solely depends on our daily intake.
Digestibility (Healthy Tips)
The best source of nutrients is natural and organic food as they are easier to digest and absorb as they are often not chemically processed and have no added colouring, preservatives, additives and pesticides.
Nutrient Robbers (Healthy Tips)
As our society progresses, food intake has actually increased, but why is imbalanced or inadequate nutrition still so prevalent? What is ‘robbing’ these nutrients?
Cooking and storage of food (Healthy Tips)
Vitamins, minerals and other nutrients are often lost during the cooking and preparation process due to high heat. Storage and excessive exposure to sunlight or air also deplete nutrients in food.
Processed food (Healthy Tips)
Processed and refined foods are often acidic in nature and have little to no essential nutrients like vitamins, minerals, phytonutrients and antioxidants. As a result, they frequently requires more nutrients to aid and support their metabolism.
Imbalanced lifestyle (Healthy Tips)
Stress, smoking and excessive alcohol intake often impair our absorption of nutrients and deplete our nutrient reserves.
Medicine intake (Healthy Tips)
Concumption of medicine, antibiotics and drugs create havoc in our bodies as their use will usually generate oxidative stress and disrupt our normal biochemical and metabolic pathways. This then requires nutrients to compensate and neutralize it, thus depleting our nutrient reserves.
Healthy Tips
Variety (Healthy Tips)
Different nutrients assist different processes and development, for instance calcium helps to build bone while protein is needed to build muscles. Generally there are 2 types of nutrients.
- Macronutrients like protein, carbohydrates and fats (essential fatty acids) provide energy and act as building blocks for muscles, nerve cells and enzymes.
- Micronutrients like vitamins, minerals and pigments facilitate chemical reactions and act as catalysts, antioxidants to support cellular repair, strengthen internal defense system, etc.
Proportional intake of nutrients (Healthy Tips)
Excessive nutrient intake especially fat soluble vitamins (Vitamins A, D, E & K) may cause toxicity symptoms like headache and vomiting while inadequate nutrient intake (malnutrition) leads to abnormality of cell functions and cell death. Most of the time, our nutrient intake is imbalanced, le inadequate intake of a particular nutrient(s). This may lead to behavioural and physical changes depending on the nutrient type.
Consumption (Healthy Tips)
Daily replenishment of nutrients is essential as it is often impossible to know which nutrient type(s) is lacking/in excess. Always take more water-soluble nutrients as any excess is not retained in the body but is easily excreted.
Interdependent nutrients (Healthy Tips)
Most nutrients are interdependent whereby insufficient intake of any one nutrient may limit the effectiveness of all other nutrients, thus sufficient intake of all essential nutrients is vital.
Cannot be manufactured (Healthy Tips)
Some nutrients are considered essential as they cannot be manufactured by the body, thus the body solely depends on our daily intake.
Digestibility (Healthy Tips)
The best source of nutrients is natural and organic food as they are easier to digest and absorb as they are often not chemically processed and have no added colouring, preservatives, additives and pesticides.
Nutrient Robbers (Healthy Tips)
As our society progresses, food intake has actually increased, but why is imbalanced or inadequate nutrition still so prevalent? What is ‘robbing’ these nutrients?
Cooking and storage of food (Healthy Tips)
Vitamins, minerals and other nutrients are often lost during the cooking and preparation process due to high heat. Storage and excessive exposure to sunlight or air also deplete nutrients in food.
Processed food (Healthy Tips)
Processed and refined foods are often acidic in nature and have little to no essential nutrients like vitamins, minerals, phytonutrients and antioxidants. As a result, they frequently requires more nutrients to aid and support their metabolism.
Imbalanced lifestyle (Healthy Tips)
Stress, smoking and excessive alcohol intake often impair our absorption of nutrients and deplete our nutrient reserves.
Medicine intake (Healthy Tips)
Concumption of medicine, antibiotics and drugs create havoc in our bodies as their use will usually generate oxidative stress and disrupt our normal biochemical and metabolic pathways. This then requires nutrients to compensate and neutralize it, thus depleting our nutrient reserves.
Healthy Tips
Sunday, August 3, 2008
Oxygen Robbers (Healthy Tips)
Healthy Tips
Why don’t we get sufficient and quality oxygen?
Pollution (Healthy Tips)
Industrial pollution and car fumes are toxic gases that, when inhaled, create reactive conditions and ion imbalance that increase free radical activities.
Lack of exercise (Healthy Tips)
Sedentary lifestyles and shallow breathing of polluted air contribute to low oxygen levels in the body.
Smoking (Healthy Tips)
Smoking dries out our airways, thus dust and dirt cannot be filtered and pushed out. Polluted air then directly enters our lungs and clogs it, thus affecting our lungs’ efficiency and increasing the risk of lung infections, allergies, asthmatic attacks and formation of cancer.
How can we get sufficient oxygen? (Healthy Tips)
Exercise (Healthy Tips)
When we exercise, our lung capacity expands and inhalation rate is increased, resulting in a larger intake of oxygen for aerobic metabolism and release of carbon dioxide, a by-product of metabolism. The recommended exercise period is 30 minutes for at least 3 times weekly
Oxygen supplements (Healthy Tips)
With the rapid rise of technology, oxygen supplements with stable oxygen molecules are now available to people who lack adequate or high quality oxygen. These supplements can boost metabolism and energy levels by directly increasing the level.of oxygen in our blood.
Healthy Tips
Why don’t we get sufficient and quality oxygen?
Pollution (Healthy Tips)
Industrial pollution and car fumes are toxic gases that, when inhaled, create reactive conditions and ion imbalance that increase free radical activities.
Lack of exercise (Healthy Tips)
Sedentary lifestyles and shallow breathing of polluted air contribute to low oxygen levels in the body.
Smoking (Healthy Tips)
Smoking dries out our airways, thus dust and dirt cannot be filtered and pushed out. Polluted air then directly enters our lungs and clogs it, thus affecting our lungs’ efficiency and increasing the risk of lung infections, allergies, asthmatic attacks and formation of cancer.
How can we get sufficient oxygen? (Healthy Tips)
Exercise (Healthy Tips)
When we exercise, our lung capacity expands and inhalation rate is increased, resulting in a larger intake of oxygen for aerobic metabolism and release of carbon dioxide, a by-product of metabolism. The recommended exercise period is 30 minutes for at least 3 times weekly
Oxygen supplements (Healthy Tips)
With the rapid rise of technology, oxygen supplements with stable oxygen molecules are now available to people who lack adequate or high quality oxygen. These supplements can boost metabolism and energy levels by directly increasing the level.of oxygen in our blood.
Healthy Tips
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