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Faster You Walk, The Better For Long-Term Health – Especially As You Age

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Faster You Walk, The Better For Long-Term Health – Especially As You Age: Some of us like to stroll along and smell the roses, while others march to their destination as quickly as their feet will carry them. A new study out today has found those who report faster walking have the lower risk of premature death.

Faster You Walk, The Better For Long-Term Health – Especially As You Age

Faster You Walk

We have studied just over 50,000 walkers over 30 years of age who lived in Britain between the years 1994 to 2008. We collected data on these walkers, including how quickly they think they walk, and we then looked at their health outcomes after controlling to make sure the results were not due to poor health or other habits such as smoking and exercise.

We found any pace above slow reduced the risk of dying from the cardiovascular diseases, such as heart disease or stroke.

Compared to slow walkers, average pace walkers had a 20% lower chance of the early death from any cause, and a 24% lower risk of destruction from the heart disease or stroke.

Those who are reporting to walking at a brisk or fast pace had a 24% lower risk of early death from any cause and a 21% lower risk of the departure from cardiovascular reasons.

We have also found the beneficial effects of fast walking were more pronounced in the older age groups. For example, average pace walkers aged 60 years or over experienced a 46% reduction in risk of death from the cardiovascular causes, and fast walkers experience a 53% reduction.

Comparatively to slow walkers, brisk or fast walkers aged between 45 to 59 had 36% lower risk of the early death from any reason.

In the old age group but not in the whole sample or, the younger age groups, we also found there was a linearly higher reduction in the risk of early death that has more elevated apace.

What does it all means

Our results suggesting that walking at an average, brisk or fast speed may be beneficial for the long-term health and longevity compared to slow walking, particularly for the older peoples.

But we also need to mindful our study which was observational, and we did not have full control of all likely influences to be able to establish it was the walking alone is cause the beneficial health effects.

For example, it can be that the least healthy people who report slowing walking pace as a result of the poor health, and also end up to dye earlier for the same reason.

To low the chances of this reverse causality, we excluding all those who had heart disease had experienced a stroke or had cancer when the study starts, as well as those who died in the first two years of the follow-up.

Another important point is that the participants in our study self-reporting their usual pace, which means the responses were about perceived speed.

There are no established standards for what “slow”, “average” or “brisk” walking means a concerning speed. What is perceived as “fast” walking pace by a very sedentary and physically unfit 70-year-old will be very different from a sporty and fit 45-year-old.

For this reason, our results could interpret as reflects relatively to one’s physical capacity intensity of the walking. That is, the higher is the physical exertion while walking, is the excellent health result.

For the general relatively healthy middle-aged population, a walking speed of between 6 and 7.5 km/h will be fast, and if sustained, it will make most people slightly out of breath.

A walking speed of at-least 100 steps per minute is found roughly equivalent to the moderate intensity of the physical activity.

We all know walking is an excellent activity for the health, accessible to most people of all ages. Our findings suggest it is a good idea to step up to a pace that will challenge our physiology and may even make walking more of a workout.

Extended term-health benefits aside, a faster pace will get us to our destination faster and free up time for all those other things that can make our daily routines unique, such as spending time with loved ones or reading a good book.

So, these are the points to describe the faster you walk, the better for long-term health – especially as you age.

On the Article as mentioned above, please give your comments.

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HEALTH

10 Steps to Help You Get a Great Night’s Sleep

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How did you sleep last night?

I had a great night’s sleep, but when I woke up I thought what a powerful effect a great night’s sleep has on your metabolism, and I wanted to share with you some ideas about how to get a better night’s sleep.

Now my idea of a great night’s sleep is one in which you sleep soundly and wake fully refreshed and full of energy. During a great night’s sleep you rarely, if ever, think about your troubles, your never think about the news, and you usually fall asleep within 10 minutes of your head hitting the pillow (with positive thoughts in your mind).

Also, a key factor in determining if you had a great night’s sleep is if you dream ‘positive’ or ‘fun’ dreams. Because if your night full of ‘bad’ or ‘stressful’ dreams then you’re most certainly tossing and turning throughout the night and NOT getting a “restful” sleep.

Why is it so important to get quality sleep each and every night? Your body and your mind break down and get worn out from stress during the day.

The only time that your body and your mind repair themselves and rejuvenate is when you’re sleeping. But it’s important to note here that “restful” sleep is the key. Tossing and turning all night or waking up every few hours is not considered restful sleep. I recently read an article that made it to my research center that stated the facts about how snoring effects your sleep and your health. People who snore tend to disrupt their sleep, on average, 300 times each night – now that’s not a restful night’s sleep! Now think about it this way for a moment – if you’ve been under stress lately, or if you’re mattress sucks, or if you just plain haven’t been able to sleep well for the past few weeks (or months), then you haven’t given your brain or your body the time it needs to repair itself.

So you actually start each and every day a little bit less focused and less metabolically healthy than the previous day.

Don’t try to catch up on your sleep. People tell me all the time that they know that they don’t get enough sleep during the week – but they “catch up” on the weekends. Let me put an end to that myth right now. That does not work!!! Your body and your mind need a regular sleeping pattern to repair and rejuvenate – without it you’re actually deteriorating yourself rather than re-energizing yourself.

So what’s considered enough sleep?

Generally speaking, everyone should strive to get 8 hours of restful sleep. Now if you eat a very healthy diet and exercise properly, and give yourself a few mental breaks during the day, and if you sleep like a baby and awaken fully refreshed every day, then you might be the type of person who can get away with less sleep – maybe 6 hours each night.

On the other hand, if you experience extraordinary amounts of stress each day (mental or physical), then you’ll need more than 8 hours. A marathon runner for example, tends to put his/her body through a lot of stress each day – that person needs more than just 8 hours because their body needs more repair time than normal. The same holds true for the person going through massive mental stress as well.

So what can you do to help facilitate a better night’s sleep for yourself and those around you?

10 Steps To Help You Get A Great Night’s Sleep:

1. Make a list of what you need to do the next day, write it all down and keep that paper and pen near your bedside in case you think of anything else you need to do. When you write things down youíre giving your brain the signal that it no longer needs to think about those tasks.

2. Don’t watch television or listen to the radio (especially the news) before retiring for the night – and certainly do not fall asleep with the TV or radio on.

3. Read some inspirational or self-growth material for at least 30 minutes prior to bed. Your goal is to fill your mind with inspirational thoughts before falling asleep so that the last thoughts you have before drifting off are uplifting thoughts – as opposed to the stressful thoughts that most people fall asleep thinking about.

4. Make sure the room that you’re sleeping in is as dark a room as possible – the body is made to sleep when it’s dark out – the darker the room the more potential for a deep sleep.

5. Make the room as silent as possible – turn off all electric devices and ask others in the house to be as quiet as they can be.

6. Don’t eat for at least 3 hours before going to bed. When there’s undigested food in the stomach, your body is forced to focus on digesting that food rather than being focused on repairing your body and mind – which is what sleep is all about! The body was designed to digest food best while moving – not while laying down.

7. Try to go to bed at approximately 10:00 pm and awake at approximately 6:00 am. In Ayurvedic medicine it’s believed that there are cycles that are the most conducive for certain activities. Going to bed at 10:00 pm and arising at 6:00 am appears to allow the body to rest the deepest, rejuvenate the most, and give the person the most energy throughout the day.

8. Don’t take drugs or vitamins/herbs that are supposed to help you sleep (unless required by your physician). Most of these artificial sleeping aids do nothing more than deaden your senses – the goal of ‘sleep’ is to give your body the time and means to repair itself and prepare for the coming day. When you drug yourself to sleep, every system in your body is slowed down, including all those systems that are responsible for repairing you.

9. Make sure that there’s a fresh air supply in the room. The air indoors is said to be some of the most toxic air around. When you sleep, you’re only able to breath in the air that surrounds you in your enclosed bedroom. Try opening a window (if it’s cold outside then just open the window a crack). The fresh air that comes in while you sleep will help your body repair itself because you’ll have access to cleaner, more oxygenated air.

10. During the day, do 60 minutes of mild exercise. If you don’t have time to do 60 minutes in a row, then break it up into 2 – 30 minute sessions, or 3 – 20 minute session, or 6 – 10 minute sessions — just get a full 60 minutes in. The best exercise when talking about general health and preparing your body for a great night’s sleep is walking.

I wish you the best night’s sleep tonight and every

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HEALTH

10 Easy Tips to Eat Your Way to Lower Cholesterol.

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Tips How To Lower Cholesterol

Do you have high cholesterol and need to lower cholesterol ? That is no surprise considering how many people have high cholesterol these days. To help lower cholesterol, here are 10 tips you can get started with today.

As with anything health related, diet and exercise are the two crucial components. What you eat is critical to lowering your cholesterol levels, so that is what is included here.

One thing you should know is the difference between LDL and HDL cholesterol. Simply think of HDL as “healthy” and LDL as “lousy.” HDL can actually help carry cholesterol out of your blood vessels while LDL allows it to deposit inside your artery walls.

The good news is that you can change your cholesterol for the better. Here is how to to lower cholesterol :

 

Lower Cholesterol Diet

1. Have a nice sandwich on whole wheat bread or a pita with some lean turkey and lots of fresh veggies. Skip the hot dogs, bologna, and salami, and hold the Mayo. All of those are highly processed and filled with fat and cholesterol.

2. Fish, like salmon, is good. Look for wild red salmon varieties, which are very high in Omega-3 fatty acids (good fat.) Also, flax seed is a good source of Omega-3s.

3. Avoid Trans fats! Not only do they raise the lousy LDL cholesterol, they can also lower your HDL levels! Stay away from foods like margarine, shortening, and processed foods containing partially hydrogenated soybean oil.

4. Go ahead, go nuts! Look for walnuts mainly but also try almonds, macadamia nuts, cashews, and pecans. Nuts are high in fat, but it’s the good kind. (Also, use natural peanut butter instead of the normal kind which contains unhealthy Trans fats.)

5. Limit desserts and try to eat only the healthier ones like angel food cake, graham crackers, Jell-O, and fat-free frozen yogurt.

6. Eat foods that are high in fiber. Examples include whole wheat bread, oatmeal, fruits, vegetables, beans, and some cereals. (Look for the boxes that say “may help lower cholesterol.”)

7. Use the grill. If you’re going to have steak or burgers, grill them at home and use lean meat. This practice avoids the grease, is fun, and the meat tastes great.

8. Find a new salad dressing. Most of them are full of Trans fats and cholesterol. Olive oil is good, and maybe add vinegar or lemon juice. Also, skip the bacon bits, croutons, and egg yolks.

9. Go overboard on fruits and vegetables. They contain no cholesterol and they have lots of nutrients like antioxidants.

Here are some examples: green peas, broccoli, cauliflower, apples, oranges, mangos, papaya, pineapple, tomato, garlic, onions, spinach, water chestnuts, bananas, apricots, blueberries, and kiwi.

10. Avoid fast food like french fries and anything else from the deep fryer. Those foods will raise your cholesterol like crazy, so stay away from the burger joints if you can.

11. Bonus tip: Use spices like pepper and oregano to add flavor to your dishes. They are a healthy alternative to other toppings like Mayo.

That was easy, wasn’t it? Just make some of these changes and get plenty of exercise like walking, jogging, swimming, or playing basketball. You will have lower cholesterol in no time!

 Check it out how you can save money quitting smoking http://foreverhealthy.co/quitting-smoking-is-a-great-money-saver-and-an-investment-in-health/

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HEALTH

10 Top Healthy Foods To Keep You Fit

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Healthy Eating with Healthy Food

Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food. No, you need a variety of healthy food from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body.

Healthy food #1 – Berries

Healthy food - berries

You may like all types of berries or just one or two favorites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.

Healthy food #2 – Citrus

Healthy food - Citrus

The foods of the citrus family are widely recognized as a valuable source of vitamin C. Choose fully ripe citrus fruits for the best nutritional value and choose citrus as near to the tree as possible. Tree ripened fruits picked at the peak of perfection and consumed with hours of picking give you the top nutritional rating. Try grapefruit for breakfast. Add a dash of fresh squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.

Healthy food #3 – Vegetables

The variety of vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required in a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found in a single banana. But did you know, you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne’. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal.

Healthy food #4 – Whole Grains

Like many other of the best foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you need to be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.

Healthy food #5 – Salmon

Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

Healthy food #6 – Legumes

A legume is the name for a variety of fruits with a single dry seed. Legumes are sometimes called pods. Examples of edible legumes are soybeans, peas, dried beans and peanuts, among others. Legumes are rich in iron and high in fiber, making them excellent nutritional choices. Peanuts are a type of legume that have been used to make hundreds of different products some edible and others with various types of helpful uses.

Healthy food #7 – Nuts and seeds

Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products, but did you realize that flax seeds are brain food–containing critical non-meat sources of the Omega-3 oil.

Healthy food #8 – Lean proteins

The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes–three ounces will provide all the needed protein needed for your day. Also, trim all visible fat from your protein source. Alternatively, use non meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice.

Healthy food #9 – Tea

Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non herbal teas will help you to stay alert when you need help to function.

Healthy food #10 – Olive oil

Olive oil is probably the healthiest substance you can use to keep fat in your diet. You can use it on your salad, mix it with a little vinegar to create your own, or fry other foods in the hot oil. Just make sure that the temperature is not too hot so that the oil is broken down.

Check it out other article on lowering cholesterol : http://foreverhealthy.co/10-easy-tips-to-eat-your-way-to-lower-cholesterol/

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