tenda Health

1. You can skip that breakfast, but…?

The only way skipping breakfast can help you is through overnight fasting- entailing an early supper before bed and taking upto 16 hours (as if it matters) before the next meal. Sugar and insulin levels drop forcing fat breakdown as an energy source. However, research has found that, taking that breakfast does not help much either. Monique Tello, MD and author at Harvard Health says “I was thrilled when i found recent research dispelling the infamous ‘you have to eat your breakfast’ myth” (Source). The major factor here is that non-skippers likely have better healthy living behavior than those who skip breakfast (when it comes to weight loss). Question is: Apart from “eat your breakfast” what really consists maintaining a healthy lifestyle that reduces risk of developing chronic conditions?

2. Walk, walk briskly or jog if you can

Walking and jogging as a way of keeping fit cannot be stressed enough. A study by Sharma et al who are medical doctors, asserted that physical activity can avert stress and depression that, in recent times, preceeds chronic conditions such as low back Pain. You can increase effectivity by walking with dumbbells or against an inclination. Walking has less risk of overuse related injury or trauma that is fatal in certain conditions such as diabetes. Although it is important to mention that running, even at a mere 5 miles/hr, burns twice as much calories than walking (Source). It is effective when interspersed with stretches and sprints at end of each exercise session.

The journey begins with a step. So take that walk to church, evening brisk walk while the sun sets or better still, an early morning jog. More importantly, observe a diet that fits your program to avoid diet restrictions or overcompensation. Overcompensation here means the body mechanism stores excess nutrient in preparation when it senses “future deficit.”

3. Which is better between diet and exercise,

Diet assumes the most basic part in wellbeing, including viable weight maintenance. Likewise, despites a never-ending debate on “best diet” for weight loss, meta-analysis suggests little difference in outcome of uniquely varying diets in the long term. On the short term, research suggests that diet only (or exercise only) healthy lifestyle is effective. However, in the longer-term programs combining exercise and diet are more effective. Common practice of profuse exercising followed by uncontrolled galloping of calories other than stagnation, makes things worse. (More info)

4. Eat small servings, with snacks in between

Eat a balance diet in small quantities with snacks in between main meals. Cut down on calorie bombs such saturated fat foods, sweetened drinks and alcohol. However, cutting them off at once may induce a craving that may lead to overcompensation. Compensation here is literal- waffling down chunks of food. What the use of nibbling on that spinach the whole week and then scoffing “big cakes” on the weekends. Perhaps you can snack them instead of cutting them off completely. Remember the unharmful tips such as: shrink the plate size, chew food longer, increasing vegetable serving, reducing meat. Infact, research supposes that for normal human being, 3 pieces of meat daily are enough! More info on snacking

5. After getting enough sleep…

Drink enough water and get screened at least twice per year after you hit the 40’s. And that is the bear minimum. You should be visiting your doctor more if your family has a chronic illness history. For a start check your blood sugar and pressure. Cancer screening is also advised. In the meantime drink clean water from the tap, freshly blended juice, soup among others. Research has found that mineralized water from sources such as capsicum increases its absorption and metabolism. Remember alcoholic drinks are diuretics and not water

“My understanding of proper hydration has been broadened by listening to The Hydration Solution Summit from the Hydration Foundation and reading the book Quench: Beat Fatigue, Drop Weight, and Heal Your Body Through the New Science of Optimum Hydration coauthored by the podcast host, Gina Bria, and Dana Cohen, MD. Interestingly, Bria is an anthropologist who has studied desert dwellers to learn their hydration secrets. The lessons from the podcast and the book are most practical, like the fact that (most) fruits & some vegetables like celery & cucumbers are more hydrating than plain water; fresh lemon juice and/or Himalayan salt added to water mineralizes it, making it easier for our cells to absorb; and placing your water in a glass in direct sunlight supercharges it, upping its hydration capacity.”

Microofthemacro.com

And lastly

Find a professional if you develop new symptoms in a pre-existing symptoms or chronic condition. Hypertension, diabetes and stroke survivors, as per evidence, are physically deconditioned and lead sedentary lifestyles. As a result, survivors require professionals with better knowledge of the client specific programs for different conditions.