It's no secret that fruits and vegetables are the key to a healthier lifestyle. Lack of fruits and veggies is associated with a number of different diseases, including type 2 diabetes and obesity. Unfortunately, fresh fruits and vegetables often hit people in the wallet, and often prices them out of healthy eating.

If you're a poor college student or struggling to make ends meet, you may be wondering how you can get more healthy foods in your diet while still adopting that healthy lifestyle. Here are a couple of tips experts recommend.

As much as 50% of food gets wasted. This is industry wide, but it's no secret that a significant amount of food in the fridge goes to waste as well. Plan your meals carefully so that your food stays fresh and you use all of it. If you're careful to avoid food waste, you'll cut costs by not throwing away your hard earned cash.

Tomatoes are more expensive in the winter because they have to either be imported from across the globe, or grown in a hot house. It costs more to ship produce in this way, which means you'll pay more during these times.

Sometimes, frozen or canned fruits and vegetables go on sale. When this happens, buy as much as you can and use them until the next sale. Frozen, canned, and dried vegetables are all great options for long term storage, and won't go bad quickly like fresh fruits and vegetables.

Fruits and vegetables can be expensive, but if you plan ahead you can end up saving money while still being healthy. If you've wanted to adopt a healthier lifestyle but couldn't afford it, these smart tips can really help you save.

Continued here:
How to eat healthy on a budget - Jill Lopez

Editors Note: The Chronicle is working to assist local businesses suffering from the effects of the COVID-19 virus spread and associated government orders to close or limit commerce. There will be a feature on a local business in each edition of The Chronicle and at chronline.com moving forward. To be considered, email reporter Eric Trent at etrent@chronline.com. Additionally, The Chronicle will continue to offer its coverage of the coronavirus and its effects across the community, state and nation free outside of our paywall at chronline.com.

After seven years in the military and a couple years working in civilian law enforcement, it just made sense that Samantha Thayer would pursue a career related to physical fitness.

Thayer, a Toledo resident, is the owner of Creative Life Fitness, a womens-only fitness center geared toward helping women lose weight, feel good about their bodies and reach their healthy lifestyle goals.

Creative Life Fitness is partnering with Good Stuff Food Cart and Catering to offer nutritional plans to pair with training packages.

Thayer is a National Academy of Sports Medicine certified personal trainer and nutrition coach and started Creative Life Fitness, which currently operates out of Fitscape Health Club in Centralia, in August 2019.

Ive always been into fitness, Thayer said. Fitness has always been a requirement of the job that I had.

It was after the birth of her second child that Thayer found herself overweight and struggling to do the daily tasks in life, such as simply getting up and down and taking care of her kids. It kickstarted a 16-month journey to get herself back into shape.

She began training with Terry Curry, former owner of Fitscape Health Club in Centralia, who was a champion womens bodybuilder. Curry began training Thayer to prepare for a bodybuilding competition before Curry died in December 2019. The time spent learning from and training with Curry had a tremendous impact on Thayers life and philosophy.

I just saw the importance of women having the ability to speak with somebody who has been in a position where they were severely overweight and getting back to a healthy lifestyle, Thayer said. And helping them reshape their mindsets on what fitness really is.

Even minimal weight gain can have a negative impact on a persons self-esteem and self-worth, Thayer said. It doesnt feel good to gain weight.

Even the 5 or 10 pounds when your jeans start fitting a little snugger, it really starts to impact your life, Thayer said.

Creative Life Fitness' new location that is in the works and plans to be open in around three months time.

Thayers main focus in her classes and training is helping women regain their health and changing how they view their bodies. The training is what Thayer calls basic lifestyle mobility, which includes corrective exercise, weight training and nutrition guidance. She trains people who are working toward their first half marathon or 5K race. One of her clients is working toward a bodybuilding competition.

Thayer spent the past few months offering online virtual training sessions to work with clients while non-essential businesses were shut down due to the coronavirus pandemic. Thayer can now train clients in-person now that Thurston County is in phase two of the states four-phase reopening plan.

Classes are currently being offered on-demand and by appointment. Most clients recently have been doing private one-on-one sessions. Thayer offers a free consultation for anyone interested, and then they can talk about a package deal that would fit their needs, hours and time that they want to train. Typical sessions last from 30 to 60 minutes.

I basically can do classes whenever people are interested in them, Thayer said.

Shes also flexible and will work wherever a person is comfortable, whether that be in a local park or traveling to a client. Shes versatile and willing to adapt to whatever specific goals a client has.

A single session costs $40 and there are multiple packages to choose from. A beginners package is four sessions at $38 each with a fifth session free. A package of eight sessions runs for $37 each, and a package of 12 sessions is $35 each.

Business has still been a little slow recently, however, as people are still hesitant on spending money, especially if thats on a personal trainer, which is more of a luxury than a necessity at this time, Thayer said. But shes confident that once everything starts opening completely back up with fewer restrictions that shell see an uptick in people that are interested in the training.

Especially the women that find out theres a space that they can go and train, and it will just be women-only and in a private setting, Thayer said.

Thayer is also joining up with Cara Buswell, owner of Good Stuff Food Cart and Catering in Toledo, to develop a joint nutrition program for women. Buswell will prepare healthy meal options for Thayers clients, which will be a part of a package deal at Creative Life Fitness. It gives women an opportunity to change not only their physical fitness but also start working on their nutritional goals. Its a pairing that goes hand-in-hand with developing and sustaining a healthy lifestyle.

A lot of people focus on calories, Thayer said. They say they can consume, for example, 1,300 calories a day and it doesnt matter what you eat. But if youre filling your body with 1,300 calories of Twinkies, versus 1,300 calories of protein and good carbohydrates, that makes a tremendous difference on how your body starts to shape.

Creative Life Fitness currently operates at Fitscape Health Club at 1610 S. Gold St. in Centralia. Thayer is also in the process of getting a private studio up-and-running in Toledo, where she lives. She still needs to obtain the required business permits from Lewis County but is hoping to have it operating within the next three months.

That will offer one-on-one private sessions in a redone private facility, Thayer said. Im really excited about it.

More information on classes, prices and updates on the remodel can be found at Creative Life Fitness website at http://www.creativelifefitness.com.

More Information on Creative Life Fitness

Owner: Samantha Thayer

Hours: By appointment

Location: 1610 S. Gold St., Centralia

Phone: 360-827-1675

Website: http://www.creativelifefitness.com

Reporter Eric Trent can be reached at etrent@chronline.com. Visit chronline.com/business for more coverage of local businesses.

Excerpt from:
Creative Life Fitness Offers Training for Women to Lead Healthy Lifestyles - Centralia Chronicle

Beth Masog has struggled with her weight throughout most of her life. She has lost many pounds at various times in her life. This time, after a weight loss of 65 pounds over two years time, she is determined to make it a permanent way of life and health that will carry her through tough emotional times and whatever else life throws her way.

My dad passed when I was 9, and thats when it started. I struggled with my weight through high school; shopping was challenging, she said.

By the time Beth was 30 in 2007, shortly after the birth of her second child, she was experiencing back pain, was out of shape and winded. Over the course of the next two years, she lost 75 pounds.

I was tired. It was difficult with the baby. I started walking every day and watched what I ate. I started running. I had never run in my life! she said.

After her recent 65-pound weight loss, Beth Masog put together a before/after comparison from January 2018 to May 2020.

By 2010, she had worked her way into robust good health and had run two half marathons. But then that fall, her brother died in a tragic boating accident. Their three siblings are much older than they, so Beth and her brother were especially close.

Not only was this a very difficult loss to grieve, but within less than two years, she also lost her job, lost her grandfather and then her mother. Beth and her husband, Carl, also suffered a miscarriage.

It was a very rough two years, she remembered.

Life seldom goes the way anyone plans it, but Beth said her faith and her trust in God have given her great strength. As it says in Ecclesiastes 3: To everything there is a season.

Were going to go through seasons, she said. God doesnt promise us that bad things wont happen, but he does promise to never leave us through those times. Its OK to break down. Give yourself permission to weep and mourn.

Beth recognizes that emotional eating is part of the pattern of her weight struggles. In her life, she has coped with stress and loss by eating.

And then, we also celebrate with food, she said with a smile.

Amid all of the losses of that time, she had also quit running.

Its a hard thing to put self first when youre so used to helping everyone else, she said.

Running is not something that Beth Masog had ever considered doing until she was determined to lose weight in 2007. She has run several half marathons in the years since.

After that time of loss and the neglect of her health and weight, she felt frustration, guilt and shame that she had gained the weight back. She tried to run again, but struggled with that.

At the same time, she experienced some doubts, even after her heavy reliance on her faith during past tragedy. She remembers that When my mom was in the hospital and told us she had cancer, she said All things work for the good. And I truly did believe that, even though I may not have understood it at that moment.

Her third child was born in 2014, with Goldenhar syndrome, with characteristics that included a cleft lip and palate and some hearing loss (because he doesnt have one of his ear canals). The stress of feeding him prior to his corrective surgeries, and his ongoing care led Beth to further neglect her health.

As I got heavier, my back became more painful. It hurt to sit and it hurt to stand, she said.

But as she thought about her parents early deaths her dad from a heart attack and her mom from cancer it made her consider her quality of life. Her mom had diabetes and so does her older brother.

I want to be active while my kids are still at home. I thought, if I was in this much pain now, what would it be like when Im older, she said. That was definitely not a path I wanted to walk.

At some point, she injured her back. The doctor diagnosed osteoarthritis. Through the physical therapy process, she set goals. One of the goals was to be stronger, especially to help her back. She joined Snap Fitness in January 2018.

Last time, I ate a reduced-calorie diet and walked and ran. This time, I follow a macro plan. It helps make sure I eat enough protein for muscle strength and growth, she explained.

She lost about 20 pounds in 2018, trying to figure the macro plan out on her own. In early 2019, she found a company online that helped her set up a full plan. She also was given a variety of workout plans and chose one of them that best fit her life and her experience.

I dont take any supplements. Its about learning how to create a healthy lifestyle, diet and exercise. I have a personal adviser who is a registered dietician, Beth said.

She lost 40 pounds in the first seven months on the new program. Since then, she has lost five more pounds in 2020.

During the first week of the lockdown, with the kids at home, I did a lot of baking. I realized I had to refocus on what I was doing, she said.

Before the lockdown, Beth had been lifting weights five days a week and had to drastically change that to using 12.5-pound dumbbells and resistance bands at home. She was able to find a workout that accommodated that in her plan.

Its a challenge, but its possible to work out at home, said Beth.

Thinking back at her previous weight loss, she realizes that she didnt give herself anything to work toward once the weight loss was completed.

I had to learn how to maintain, she said. I always have something Im working toward.

Looking ahead to her future, and giving a word of encouragement to others, Beth said she is determined not to let one bad day ruin all the hard work. She wakes up the next day and keeps moving forward.

Even in this current season our world is going through, I want to continue to do what I can to help others, she said. I want to share what God has done by running for those who cant.

Read the original here:
Sauk Centre woman determined to live healthy life - ECM Publishers

By: Lifestyle Desk | New Delhi | Updated: June 13, 2020 8:18:38 pm Doing yoga enhances mood and overall wellbeing. (Source: Getty Images)

A healthy mind resides in a healthy body. Disturbed sleep often hampers not only a persons mental but physical well-being as well. Begin by ensuring you sleep on time and wake up before sunrise, which gives you more time in the day for your tasks and is also a step towards a healthy lifestyle. Similarly, young adults need to focus on building a strong immune system that will defend the body against viruses and infections keeping in mind the current healthcare scenario as well as the onset of monsoon.

Here are some natural ways to stay healthy

* The practice of oil-pulling which is an ancient Ayurvedic technique is recognised as a self-care, immune-boosting measure. It involves swishing cold-pressed virgin oil in the mouth for about five minutes just like using a mouthwash, says Nutritionist Sheryl Salis, RD, CDE. Cold-pressed virgin coconut oil helps get rid of the million bacteria in the mouth through swishing in-between teeth and then discarding the oil from the mouth. Rinse your mouth with warm water after discarding the oil. This should be done on an empty stomach every morning, even before you drink water.

* Yoga and meditation bring peace to the mind and body. It is recommended to perform these activities between 6 am to 10 am in the morning on an empty stomach as the body is in Kapha state. The Kapha dosha helps overcome the states of dullness and lethargy and therefore yoga asanas and poses in the Kapha state removes sluggishness as the body is the strongest physically in this state and benefits from flexibility, said Salis.

* Apart from physical activities, one must regulate their eating habits and consume a balanced diet overall. Including protein-rich foods and superfoods that are nutritionally dense and provide the body with the essential nutrients and vitamins. One such age-old superfood found as a kitchen staple in most Indian homes is coconut oil. Cold-pressed virgin coconut oil is obtained from the fresh matured kernel of the coconut by natural means and is known for its myriad health benefits such as:

Boosting energy Improving immunity Weight management

* It is recommended to consume two spoons of virgin coconut oil every day for a healthy start to the day; it can also be used in everyday cooking, baking vegan desserts at home or as a simple salad dressing.

* Lastly, eat a wholesome nutritious breakfast and lunch; have dinner 2-3 hours before bedtime. Ensure you eat clean and healthy throughout the day even if you are snacking in-between meals, opt for healthy snack options like green tea, roasted makhana, salad bowls, smoothies or simply a bowl of fresh fruits.

The Indian Express is now on Telegram. Click here to join our channel (@indianexpress) and stay updated with the latest headlines

For all the latest Lifestyle News, download Indian Express App.

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Continued here:
How to promote healthy living and better immunity in young adults - The Indian Express

Lululemon reported its first-quarter earnings results on Thursday. Sales fell by 17% overall despite strong growth online, indicating that even the athleisurewear giant which was is thought to have benefited from more people shopping for comfortable clothing and workout gear during the lockdown wasn't immune from the impact of the pandemic.

But analysts are still confident in the brand and say that it could actually emerge stronger than ever post-lockdown thanks to an upcoming fitness and wellness boom, which it is well-positioned to capitalize from, they say.

"Clearly, Lululemon was a winner prior to the pandemic, but we believe that it will emerge even stronger," Jefferies analyst Randal Konik wrote in a note to clients on Friday.

He continued: "We expect accelerated consumer gravitation toward fitness/wellness apparel in the wake of COVID-19, of which Lululemon should capture outsized share."

Konik then referenced recent data from NPD, which showed that the brand had achieved its highest quarterly market share gain in athletic apparel in recent years in the most recent quarter.

In the short-term, the pandemic has meant that people are spending more money on leisurewear and athletic wear while kept at home during the lockdown.But in the long-term, experts say Lululemon also stands to benefit as consumers become more health and wellness obsessed than before.

"The good news is this is a health crisis," Jason Kelly, author of "Sweat Equity" said in a recent conversation with Business Insider. "So a focus on health and wellness is going to be a bigger part of this."

Marc Magliacano, a managing partner atL Catterton a private-equity firm that is invested in Peloton and SoulCycle-owned Equinox among other fitness concepts echoed these thoughts in a recent phone conversation with Business Insider:

"Many of the adverse health issues related to COVID infections were a function of obesity people are going to now more than ever begin to re-think their approach to overall health and wellness.

"I know we say that each and every time a macro health concern surfaced but COVID has brought the issue to light of how vulnerable the obese and the severely overweight are in this country," he said.

This "renewed and heightened interest" in wellness should play into the hands of athletic wear brands as consumers spend more money on workout gear,NPD analyst Matt Powell said in a recent blog post.

"In addition to the lockdown providing a greater incentive for people to exercise at home or be active in the open air, I believe this illness has also motivated people to adopt healthier habits," he said, and ultimately, an increased interest in a healthy lifestyle bodes well for the sports and athletics wear brands, he added.

Original post:
Lululemon primed to capitalize from a health and wellness boom - Business Insider - Business Insider

Photo credit: d3sign - Getty Images

From Bicycling

A recent review published in the Journal of Sport and Health Science found that aging, obesity, and inactivity can have negative effects on the immune system.

The review found that regular activity and a healthy lifestyle can help increase the immune systems surveillance activity (when immune cells are in the bloodstream looking for infection).

On the flip side, too much exercise can lead to conditions, such as chronic fatigue, that can lower your immune systems function.

You know exercise is good for your health, but you might be wonderingcan exercise can help ward off respiratory illnesses? And should you continue exercising during a global pandemic, or should you give your immune system a rest?

As it turns out, continued physical activity can actually help boost your immune systembut just dont overdo it.

A recent review published in the Journal of Sport and Health Science found that obesity and and inactivity can lower the function of the immune system, but engaging in a healthy lifestyle can help improve the immune systems surveillance activity (when immune cells are in the bloodstream looking for infection) and may even reduce mortality rates from respiratory illnesses.

So, how can you make exercise work in your favor, and how much do you need? The review found that 30 to 60 minutes of near daily brisk walking (at least 3.5 miles per hour, or a 17-minute mile) can improve your bodys defense against germs.

[Exercise] improves the surveillance activity of the immune system, review author David Nieman, Dr.PH., health professor at Appalachian State University and director of the Human Performance Lab at the North Carolina Research Campus told Runners World.

Thats because each time you exercise, the activity increases the exchange of important white blood cells between peripheral tissueswhich help with the bodys immune responseand the circulation (blood and lymph vessels). This increases the activity of immune cells in the bloodstream looking for viruses, Nieman said.

Story continues

Though hard to say without much current data specific to COVID-19, when people adopt a healthier lifestyle, especially those who were previously sedentary, it may help improve their chances of recovery from upper respiratory tract infections, Nieman explained. The same is true of those, like cyclists, who are currently active.

[Gravel! prepares you with everything you need to know to crush it, including the best gear, how to train, and much more!]

On the flip side, overtraining can lower your immune system function.

Overtraining that leads to chronic fatigue, performance decline and mood disturbances can decrease immune function, resulting in increased odds for respiratory infections, Nieman said.

And while overtraining looks different for everyone, Nieman cautions against pushing too hard during exercise training without adequate rest and recovery, as this can lead to chronic fatigue, performance decline, and mood disturbances, which decrease immune function.

As for increasing adding in more tough workouts? Youll want to be careful you dont push too hard.

I recommend keeping exercise training at normal levels until this pandemic gets under control, Nieman said.

Bottom line: If are already an avid exerciserkeep it up, but remember everything is multifactorial, Nieman says. Physical activity is just one important factor that helps the immune system do its job better. Other factors include high flavonoid intake from berries and other fruits, low mental stress, regular sleep, and a nutrient-rich diet. And if you havent previously been active, making healthy changes in your diet and exercise routines will be beneficial to your health, just be sure to check in with a doctor.

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Heres How Much Exercise You Need to Boost Your Immune System - Yahoo! Voices

When it comes to making healthy lifestyle choicesparticularly ones about your dietit can be confusing to know which way to turn for advice. One expert might say that a certain food is the healthiest thing you can eat while an article you stumbled across online claims that food should be avoided at all costs. In addition, health and nutrition recommendations tend to change every few years, which doesn't make things any less murky. What we do know is that at least 18 percent of all cancers diagnosed in the U.S. are related to excess body weight, physical inactivity, excess alcohol consumption, and/or poor nutrition, which means they are preventable. That's why it's good to have a core source of information like the American Cancer Society (ACS) to tell you the things that can lower your cancer risk, as well as what can raise it.

Each year, the ACS releases the Diet and Physical Activity Guideline. Published in CA: A Cancer Journal for Clinicians, the 2020 guidelines feature key revisions to the food and beverage category, including the following five things you should cut out of your life to reduce your risk of cancer. And for things you shouldn't ignore when it comes to your health, check out These Are All the Cancer Warning Signs Hiding in Plain Sight.

While they previously recommended that you limit your intake of red meat and processed meat, the ACS now says to cut it out all together. Why? They found it clearly increases your risk of developing a variety of cancers. For example, your risk of colon cancer increases 23 percent with each additional serving (about two ounces) of processed meat and 22 percent per every additional three-ounce serving of red meat.

Instead, the ACS says to get your protein through fish, poultry, and beans. According to the ACS, this updated recommendation is, "in alignment with the World Health Organization's (WHO) International Agency for Research on Cancer (IARC) classification in 2015 of processed meats as a carcinogen and red meat as a probable carcinogen." And for more on how what you eat affects your body, check out New Study Links Poor Diet and Lack of Exercise to Dementia.

In prior years, the ACS said to limit daily alcohol consumption to one drink for women and two men. However, in 2020, their official recommendation is to avoid alcohol entirelythough the previous guideline remains applicable for men and women who continue to drink.

The reason for the update may have something to do with the fact that alcohol consumption is the third major modifiable cancer risk factor after tobacco use and being overweight. It is also an established cause of at least seven different types of cancer. Combined with all the other health and personal problems drinking can cause, the ACS says your best bet is to avoid it when you can, and consume it very moderately when you can't.

According to the ACS, "The factors most consistently associated with excess body fat include sugarsweetened beverages"which include sodas, artificially flavored juices, and any other beverages with high amounts of added sugars. In fact, these added sugars are consistently associated with obesity, which is known to cause 13 different types of cancer. Even limited intake of these sugary drinks is not recommended, says the ACS. They recommend you switch to water and unsweetened beverages as replacements.

You'll also want to steer clear of highly processed foods, which the ACS defines as, "industrially produced grainbased desserts, readytoeat or readytoheat foods, snack foods, sugarsweetened beverages, candy, and other highly palatable foods that often do not resemble their original plant or animal source."

These foods tend to be higher in fat, added sugars, refined grains, and sodium, and have been linked to various health problems such as obesity, diabetes, and cancer. Avoid them whenever possible, warns the ACS. And for cancer warning signs to watch out for, check out 20 Most Commonly Overlooked Cancer Symptoms, According to Doctors.

Refined grains are the result of taking whole grains and removing one or more of their three key parts (bran, germ, or endosperm), according to the Whole Grains Council. Once this occurs, a significant portion of the nutrients and protein is lost. Examples of refined grains include white bread, flour, and white rice. These types of grains are often ingredients found in highly processed foods, and just like those foods, they should be avoided whenever possible due to their ability to raise your risk of developing cancer, the ACS says. And for more up-to-date information,sign up for our daily newsletter.

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Cut These 5 Things From Your Life to Lower Cancer Risk - Best Life

The heart plays a crucial role in the cardiovascular system by acting as a pump to circulate oxygenated blood throughout the body.

Dr Koh Kok Wei is a consultant cardiologist at Subang Jaya Medical Centre. Photo: Ramsay Sime Darby Health Care Sdn Bhd

Dr Koh Kok Wei, consultant cardiologist at Subang Jaya Medical Centre, says, Whenever the heart beats, it creates pressure that pushes blood through the arteries. This arterial blood pressure (BP) has two readings systolic pressure that occurs when the blood is pumped out from the heart, and diastolic pressure when the heart muscle relaxes and the arteries recoil. Normal BP is recorded as less than 120mmHg systolic and 80mmHg diastolic respectively.

However, when blood pressure is consistently higher than normal, it becomes a condition called hypertension, which can cause damage to the heart and blood vessels of susceptible organs. Dr Koh refers to the American College Of Cardiology and American Heart Association, which defines hypertension as persistent measurements high systolic BP of 130mmHg and above and diastolic BP of 80mmHg and above.

Precursor To Serious Problems

When hypertension occurs, the excess force stretches the delicate structure inside arterial walls, resulting in two forms of injuries: atherosclerosis, the abnormal thickening of the arterial walls due to accumulation of lipids and calcium, and aneurysm, an abnormal localised bulging of the weakened arterial walls.

Dr Koh explains these damaged blood vessels can cause dangerous health conditions should it occur in certain organs. These include heart attack (heart), stroke (brain), gangrene (usually affecting the legs), renal failure (kidney) and retinopathy (eyes).

In more serious cases, an aneurysm can cause the weakened arterial wall to rupture, leading to bleeding in the brain. If the heart is pumping against elevated pressure over a long period of time, the high workload will cause the heart to become weak, potentially leading to heart failure.

Healthy Living, Better Ageing

A high-sodium diet, sedentary lifestyle and obesity can lead to hypertension. Therefore, a healthy lifestyle while avoiding these risk factors can help prevent hypertension. Photo: Ramsay Sime Darby Health Care Sdn Bhd

A 2019 journal article, "Factors Associated With The Severity Of Hypertension Among Malaysian Adults", found the prevalence of adults at risk of elevated blood pressure to be almost 70%. Dr Koh views the main contributing factors to be a high-sodium diet, sedentary lifestyle and obesity. The chances of having hypertension also increases as people grow older.

He says, Malaysian cuisine is known to contain high amounts of sodium and calories. The easy accessibility to these foods leads to the surge in obesity it is common knowledge that both obesity and a high-sodium diet lead to hypertension.

Sedentary lifestyles are also becoming more widespread among Malaysians. Dr Koh refers to data from the National Health And Morbidity Survey 2017, which revealed that less than 50% of Malaysian adolescents are physically active.

In addition, owing to better socioeconomic and healthcare status, the number of Malaysians above 65 years old has been steadily increasing over the years, leading to an increased probability of hypertension cases and chronic diseases that may contribute to high blood pressure.

Other risk factors for hypertension include excessive alcohol and tobacco use, and family history of hypertension.

Early Awareness Makes For Better Outcomes

Because hypertension is often asymptomatic, Dr Koh asserts the importance of early diagnosis and managing the disease as soon as possible. He notes hypertension can sometimes be present earlier in life with no obvious risk factors identified. Hence, the general public should get their blood pressure checked as early as possible regardless of age.

Fortunately, local clinics, pharmacies and hospitals can perform general health screenings and tests including BP checks, making it easier and more convenient for the public to manage their health. Digital BP monitors are also more user-friendly and widely available in clinics and pharmacies. Hence, Dr Koh encourages those who are at risk of hypertension to buy digital BP devices to monitor their BP at home and continue to go for regular health screenings for medical advice.

Responsibility Over Your Own Heart

While doctors and medical staff continue to raise awareness on the dangers of hypertension, it is still the patients responsibility to ensure their own health. Dr Koh recommends early screening and regular health check-ups for those who are at risk of developing hypertension. He reminds the public that prevention is better than cure, and thus everyone should try to avoid risk factors and lead healthy lifestyles.

For those who are already living with hypertension, he advises, Please adhere to your blood pressure medications along with lifestyle modifications as per your doctors advice. You also need to follow-up with your doctor long-term to adjust your medications and, more importantly, for early management should any additional complications arise.

For more information, call (03) 5639-1212.

Read the original here:
Avoiding Excess Pressure On Your Heart - The Star Online

Dabur Immune India is an initiative by Dabur Ashwagandha in association with Republic to highlight the importance of immunity in maintaining a good health. The campaign will also focus on the benefits of Ayurveda. This is an initiative to analyze the cognizance in the Indian population about the centuries-old medical system Ayurveda and its preaching about maintaining a healthy lifestyle.

The COVID-19 outbreak across the world has pushed the global population to reconsider all the necessary steps that are taken to ensure a healthy life. More importantly, mankind is finally realizing the importance of enhancing the bodys natural defense system immunity.

Mankind is suffering from a great loss as tens of millions are affected and an alarming amount of people have lost their lives. As scientists and researchers try to come up with a cure or vaccine, human beings are left to figure out a way to stay healthy amidst the pandemic with changes in their lifestyle. In such times, maintaining a healthy immune system becomes a chore of paramount importance.

Immune India will not only help by opening a dialogue about maintaining your immune system, it also finds solutions in the medical science originated in India. Ayurveda the science of life or age, is one of the oldest disciplines of healing sciences. Ayurveda heavily depends on the medicines and cures that are found within nature.

With this initiative, Dabur Ashwagandha asks the citizens to act responsibly and take all the necessary preventive measures so as to ensure a healthy future. To know more about the initiative, tune into a town hall discussion, this Saturday at 7 PM, only on Republic TV.

Read the original here:
Dabur Immune India: A reminder of the healthy way of life - Republic World - Republic World

Feelings of fear and unease can be agonising. Knowing the difference between a panic attack and anxiety attack can help get you a proper diagnosis and recovery.

The two terms, Panic attack and anxiety attack are often used interchangeably but they are different terms. Both attacks have different intensities and durations. But there are some key characteristics that separate the two health conditions. In general, panic attacks are considered more intense than anxiety attacks. Panic attacks often occur without an obvious cause, whereas anxiety attacks are caused by external stressors or some kind of trigger.

Panic attacks is a sudden fear or discomfort accompanied by other physical and mental symptoms like racing heartbeat, nausea, or shortness of breath. Anxiety attacks, on the other hand, often comes in reaction to a stressor. Some common symptoms of anxiety include distress, fear and worry. The symptoms are also similar which is why misdiagnosis is not uncommon. However, understanding the differences between the two health conditions might help speed up the recovery.

What are the symptoms?

Symptoms of a panic attack may include a racing heartbeat, chest pain, giddiness, hot flashes, nausea, shaking, numbness, shortness of breath, stomach ache, sweating, loss of control, a sudden fear of death and depersonalization.

Anxiety attack symptoms include being startled, pain in the chest, dry mouth, dizziness, lethargy, fear irritability, inability to focus, pain in muscles, restlessness, shortness of breath, rapid heart rate, disturbed sleep patterns, worry, distress, shortness of breath or feeling of being smothered.

The symptoms of the two conditions are quite similar, so here are some things to help you differentiate:

1) Panic attacks occur out of the blue, but anxiety is a response to a stressor or threat.

2) The symptoms of a panic attack are intense, whereas the signs of an anxiety attack can vary from mild to moderate.

3) Panic attack appears suddenly and is intense in nature. They might diminish after a few minutes. Anxiety attack, on the contrary, becomes gradually intense over minutes or hours and can prevail for a long time.

Common causes

Panic and anxiety attacks are often triggered by similar things, including:

Driving

Social problems

Some sort of phobia

Chronic diseases like cardiovascular disease, asthma, etc.

Chronic pain

Consumption of too much caffeine

Certain medication

Hyperthyroidism or hypothyroidism

Trauma

Treatment

Apart from over-the-counter medicines and consulting a therapist you can incorporate some healthy lifestyle habits to alleviate the symptoms of both anxiety and panic attack.

1) Try to remain positive and let go of the negative things that might trigger these conditions.

2) Discover what is it that is triggering these attacks, try t manage the stressors if you can.

3) Drinking too much alcohol or caffeine intake can trigger the attacks. Limiting the intake might help.

4) Eating a healthy and balanced diet can make a lot of difference.

5) Get at least 6-8 hours of sleep to alleviate the symptoms.

6) Exercise every day to keep your physical and mental health in check.

7) Indulge in some activities to keep your mind calm and keep these attacks at bay.

8) Practice meditation or yoga or deep breathing.

9) Talk to someone you trust and build a support system that can help you overcome the problem.

Takeaway

Panic attacks and anxiety attacks might seem like the same condition but they are not. The symptoms and causes of both conditions are similar, which might make it difficult for you to differentiate between the two conditions. The main difference is that panic attacks are not triggered by a stressor or threat, but anxiety attacks are caused by some sort of trigger.

ALSO READ:Do you experience night anxiety? Here's how to control itALSO READ:Migraine VS Headache: Do you know the difference between the two?

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Panic Attack vs Anxiety Attack: Know the difference between the two health conditions - PINKVILLA

By: Lifestyle Desk | New Delhi | Updated: June 11, 2020 10:46:10 pm Good and healthy skin is a combination of a good diet, good health, adequate sleep, and a healthy lifestyle. (Source: Getty/Thinkstock Images)

Healthy skin is a combination of a proper diet, good health, adequate sleep and a balanced lifestyle. Yes, there are thousands of products that guarantee youthful skin but as they say you are what you eat. A healthy lifestyle can never be replaced with a lotion or makeup and to attain that radiant glow, you have to have stick to a sustainable routine.

The ageing of skin happens due to two reasons, clinical and biological, which is a slow distinct process. Clinical ageing equally affects the skin as it does other internal organs. The second is extrinsic skin ageing, which we view as aged skin and is the result of external factors and environmental influence, mainly chronic sun exposure and ultraviolet (UV) irradiation but also smoking, pollution, sleep deprivation and poor nutrition, explained a study Discovering the link between nutrition and skin ageing published in Dermatoendocrinol, National Center for Biotechnology Information.

Here are some habits that can take you a long way:

* A diet rich in vitamin C is strongly advisable. You can get your dose of vitamin C from oranges, amla, broccoli, cantaloupe, cauliflower, kale, kiwi, red, green or yellow pepper, sweet potato, strawberries and tomatoes.

* Additionally, incorporating food rich in vitamin A like, carrots, mango, papaya, dry fruits like dates, walnuts, green leafy vegetables such as spinach, fenugreek are recommended.

* Drinking adequate amounts of water is the secret to healthy skin. It plays an important role in flushing out toxins from your body and helps in keeping the body hydrated.

* Apart from that, getting adequate sleep is essential for good skin health. When a person is sleep-deprived, the body produces more of the stress hormone called cortisol. Thus, elevated levels of cortisol can lead to increased stress and inflammation in the body, affecting the skins quality.

* Lastly, one should exercise on a regular basis. Exercising increases the blood flow, which helps in nourishing skin cells and keeping them vital. The blood then carries oxygen and nutrients to working cells throughout the body, including the skin. In addition to that, blood flow also helps in eliminating waste products from the working cells.

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5 things to include in your daily routine for youthful skin - The Indian Express

Did you know June is Mens Health Month? If you didnt know, now you do.

According to the Mens Health Network, the purpose of the month is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys. It grew from 1994 legislation introduced by none other than Kansas Sen. Bob Dole originally calling for the creation of a National Mens Health Week.

According to the network, this month gives health care providers, public policy makers, the media and other individuals an opportunity to encourage men and boys to seek regular medical advice and early treatment for disease and injury.

We love this idea and certainly appreciate how it adds to the legacy of one of Kansas most famous sons, Sen. Dole.

Keeping all of this in mind, lets talk about mens health for a moment.

According to the U.S. Office of Disease Prevention and Health Promotion, men on average die five years younger than women, and die at higher rates from nine of the top 10 causes of death. Men are also less likely than women to be insured. The office also points out that many of the factors that contribute to these shorter lives are preventable.

To the ladies reading this, encourage the men in your lives to take notes and follow up on our suggestions. Most of these are common-sense things and easy enough to follow.

Guys, when was the last time you got a check-up? If its been more than a year, we suggest you find a way to see a doctor. Establishing baselines of your overall health will help you and your doctor track your health and your progress. It can also lead to early detection of diseases like cancer, which can make it more treatable.

Are you staying active? It should come as no surprise that there are many health benefits to physical activity. Most health care professionals recommend at least 30 minutes of physical activity daily. If youre not already doing so, find a way to get up and get moving. Perhaps start taking a walk or sitting less during the day. These are easy ways to bump up your activity levels.

Are you eating right? Diet, like exercise, is key to maintaining a healthy lifestyle. If youre looking to make a modification to your diet, the CDC has some great tips.

How is your mental health? Are you practicing self-care? This is a really stressful time with protests, political rancor and a worldwide pandemic. Take time to relax, and if you need extra help, talk to a professional.

Finally, wear blue on Friday, June 19, to support and promote mens health. The Mens Health Network also encourages using the hashtag #ShowUsYourBlue on your social media channels to help promote mens health.

Stay healthy!

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Editorial: Its time to remember mens health - The Hutchinson News

By Dr. Georgiana Farrugia Bonnici (Diagnostic Radiographer & Medical Doctor) & Dr. Antonella Grima (Public Health Specialist & State Registered Nutritionist)

1) Which readings constitute high blood pressure and what causes it?

High blood pressure is defined as a repeatedly elevated blood pressure in the arteries exceeding 140/90 mmHg.The systolic reading correlates to the maximum pressure sustained when the heart contracts, whilst the diastolic reading reflects the minimum pressure when the heart relaxes in between successive beats.

In almost all contemporary societies, blood pressure rises with aging and the risk of becoming hypertensive in later life is considerable. High blood pressure can either be classified as primary, whereby no specific underlying medical cause is found in around 90-95% of cases or as secondary, in the remaining 5-10% of the cases, where it is caused by other pre-existing conditions that affect the kidneys, arteries, heart or the endocrine system.

2) How is this condition diagnosed and what are its implications on our health, if left untreated?

High blood pressure is rarely accompanied by any symptoms, hence the reason behind the term silent killer. Its identification is usually through seeking healthcare advice for an unrelated problem. Having said that, certain people with an elevated blood pressure may still report headaches, lightheadedness, tinnitus, or altered vision as their chief presenting complaints.

In addition, long-standing, uncontrolled high blood pressure has serious health implications as it is a major risk factor for cardiovascular events. Such condition puts a significant amount of strain on the heart, possibly leading to the abnormal thickening of the myocardium and coronary artery disease. This condition is also a major risk factor for stroke, aortic aneurysm, peripheral arterial disease, abnormal blood vessel changes in the retina as well as chronic kidney disease. Moreover, high blood pressure may also occur in expecting mothers during pregnancy. Such a sign may be the first to indicate the development of pre-eclampsia.

3) How can one opt to control high blood pressure, or prevent its development?

There is no substitute for the regular monitoring of blood pressure, as well as incorporating a healthy lifestyle as part of our daily routine to prevent the formation of such a condition.

Dietary and lifestyle changes can improve blood pressure control and decrease the risk of health complications. Life style factors that influence blood pressure include aerobic physical activity, weight loss, reduced dietary salt intake, increased consumption of fruits, vegetables and low fat products as well as reduced alcohol and nicotine intake. Anti-hypertensive drug treatments may still be necessary in those individuals for whom such changes are not effective enough.

4) Below you can find a simple, healthy recipe that is ideal for lunch-time for those who wish to keep their blood pressure under control, along with all the nutritional benefits of each of the listed ingredients:-

Recipe: Wholegrain Pasta salad

This delicious dish requires minimal cooking and preparation time. It can be served either hot or cold. Cook the pasta for around 10 minutes (using no salt) and in the meantime prepare the raw ingredients. Mix everything together and this pasta salad is ready to serve!

Ingredients:

Wholegrain penne, cherry tomatoes, cooked chickpeas, walnuts, mixed vegetable salad, chia seeds, a few berries, oregano, basil, and extra virgin olive oil.

Grains:

Whole grains, such as wholegrain pasta, are a good source of carbohydrates, fibre and B vitamins. The incorporation of whole grains in your diet can help in avoiding sugar cravings and frequent snacking, thus optimize weight control. As a rule of thumb, a portion of grains for a main meal should be around 60g for women and 85g for men. The rest of the plate can be filled with plenty of nutritious vegetables to help in reaching satiation and keep the amount of calories in the meal on the lower end.

Tomatoes:

Tomatoes are rich in vitamin C and lycopene. One of the properties of lycopene is that it helps lower blood pressure, making tomatoes excellent for keeping blood pressure under control. For tomato sauces, it is best to go for fresh tomatoes and cook the sauce from scratch. Alternatively, look for low salt canned tomatoes in order to reduce the amount of salt in the meal.

Legumes:

Legumes such as chickpeas are an essential part of the Mediterranean diet. They are linked to longevity and good bowel health. Legumes are a rich source of fibre, help control weight, while also improving blood sugar and cholesterol levels. Legumes are considered to be an excellent plant-based sources of protein, which serve as an alternative to meat. It is important to cook legumes from scratch using no salt or rinse canned legumes thoroughly under running water to reduce the salt content if you suffer from high blood pressure.

Nuts and seeds:

Apart from protein and fibre, nuts and seeds are also rich in anti-inflammatory omega 3 oils. Thus, they promote general well-being, lower bad cholesterol levels, and aid in the prevention of diseases related to the circulatory system, by reducing the risk of heart attacks and strokes. When choosing nuts, always go for unsalted options. You may oven roast them in order to enhance their flavours and add crunch.

Green leafy vegetables:

These are very low in calories and help in filling your plate, and in keeping you feeling fuller for longer. Leafy greens provide fibre, iron, calcium and folic acid. In fact they are the primary source of folic acid which helps prevent heart disease, boosts the regeneration of the nervous system, and prevents any faetal related-conditions during pregnancy, among other diseases. Leafy greens are also rich in potassium, which helps the kidneys eliminate extra sodium and keep blood pressure under control.

Herbs:

The use of herbs gives our food a delicious taste, while also reducing the need for using salt and sauces. All herbs impart health benefits and are rich in phytonutrients that reduce inflammation and combat diseases. Ingredients such as basil, garlic and cinnamon may also play a role in controlling blood pressure. As always, moderation is key.

Extra virgin olive oil:

Extra virgin olive oil is a source of oleic acid, a monounsaturated fatty acid, and is one of the components of the Mediterranean diet. When consumed in moderation, it helps prevent heart and inflammatory diseases and contributes towards good health and longevity.

If you wish to continue receiving updates on nutrition, lifestyle modications and holistic health, kindly like and follow both our blogs on Facebook, via the links below:

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The importance of dietary and lifestyle modifications in the management of high blood pressure - maltawinds.com

People living with Type 2 diabetes can learn some top tips for beating the disease - thanks to a new book.

Emeritus professor Michael Gleeson, from Burbage, has written Beating Type 2 Diabetes to show people how to reduce the impact of the condition and how to get rid of it.

The book explains the signs and symptoms of the illness and how it is diagnosed, and how it can be treated and managed.

It also helps people to understand the causes and serious health consequences of Type 2 diabetes, while giving advice on how to reduce the risk of complications.

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The author wrote it as a guidebook to answer all the questions on the disease that a sufferer or loved one may have.

Professor Gleeson said: My aim is to educate the reader about the basic underpinning science and give clear recommendations and advice about how they can cope with their condition.

I also want to empower and motivate people with Type 2 diabetes to modify their current lifestyle for the better and explain how they can get rid of it for good, improve their quality of life and actually live longer.

The book provides guidance on how to lose weight by adopting a personalised weight loss plan including several diets along with a routine of exercise.

An estimated 10 per cent of the UK population has Type 2 diabetes, which could be as many as five million people.

Many millions more are in early stage pre-diabetes or at high risk of developing it within five years.

Professor Gleeson has written numerous academic books and papers, with his first book for the general public, Eat, Move, Sleep, Repeat, published earlier this year.

Later this year he will be publishing The Pick n Mix Diet.

All three books complement each other in providing expert, fact-based advice on how to build and maintain a healthy lifestyle.

Michael Gleeson is emeritus professor of Exercise Biochemistry in the School of Sport, Exercise and Health Sciences, at Loughborough University.

He is a world authority on exercise biochemistry, immunology, and nutrition, and has published more than 250 scientific papers and 30 book chapters.

He has advised on nutritional strategies and minimising risks of infection to the English Institute of Sport and to several English premier league football clubs, including Leicester City.

The academic has also been a member of several International Olympic Committee expert groups and contributed to scientific consensus papers.

He retired in 2016 at the age of 60 and has turned his attention to how ordinary people can achieve optimal health and live healthier for longer. He lives with his wife, Laura.

Beating Type 2 Diabetes, published by Meyer and Meyer Sport, is available through online retailers and, post-lockdown, through high street bookstores.

More information about Professor Gleesons books is available on the publishers website.

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Beating Type 2 diabetes is focus of new book by expert who advised Premier League football clubs - Leicestershire Live

Jennifer Aniston is the one face in Hollywood loved far and wide for her unmatched wit, grace, style as well as brilliance on screen.

Over the years, the Friends actor has been recognised as a beauty icon for being fit as a fiddle with age-defying beauty even at age 51.

Some reports have now dug deep into what goes behind the actors beauty regime and how she manages to look as young and appealing as the first time she appeared on screens.

The Murder Mystery star lays special emphasis on SPF, relying deeply on sunscreens to keep herself protected. She also tries to keep herself away from the sunlight, using at least two SPF products to ensure absolute protection.

"I've been taking a break from the sun for the last couple of years and that might be a permanent one," she had told Forbes during an earlier interview.

Jen also has a weekly spa ritual set for herself where she dives deep into her skincare routine through scrubs, masks and hydrating facial moisturizers. "I leave it on overnight and when I wake up I have that dewy, glowing, twinkling skin, she was quoted as saying.

Apart from products, the actor also tries to maintain a healthy lifestyle as well as diet to keep her body and skin at its best.

She starts her day with a Vitamin C-filled breakfast, in the form of heavy shakes. Talking to Shape Magazine, she listed the ingredients that help her bring about the glow from within: "Spinach, protein powder, maca powder, berries and Vitamin C powder.

Moreover, keeping herself hydrated and well-rested is another thing that Jen stresses. She told Forbes that sleep and water are the two magic ingredients that she credits for her glowing skin and natural beauty.

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Jennifer Aniston spills her biggest beauty secrets for glowing and healthy skin - The News International