Archive for December 28th, 2009

Smoke

Dec 28

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If you are a smoker, you have:

  • 22 times the risk of dying from lung cancer if male
  • 12 times the risk of dying from lung cancer if female
  • 10 times the risk of dying from bronchitis and emphysema
  • 2 to 3 times the risk of heart disease
  • 2 times the risk of stroke

The good news is that, regardless of how long you’ve smoked, quitting and staying quit can improve your health risks.

Want to cut your health risks in half?

  • Those quitting before age 50 reduce the risk of death in the next 15 years by half.

  • Those quit for 10 years reduce the risk of lung cancer by almost half.

  • Those quit for 1 year reduce the risk of coronary heart disease by half

Foods That Fight Disease

Dec 28

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  1. Leafy greens. A diet rich in spinach, kale, collard greens, beet greens and romaine lettuce can protect against gastric cancer, heart attack, and stroke. Leafy greens can lower your risk of cataracts and protect your eye health.
  2. Tomatoes. The lycopene in tomatoes helps maintain healthy bones and regulates blood pressure. Lycopene fights disease by neutralizing free radicals, which damage normal cell growth (see “how antioxidants improve your health” below). Tomatoes also provide cancer protection and guard against hearth disease.
  3. Cruciferous vegetables. Broccoli, cabbage, brussels sprouts and cauliflower also guard against cancer development and increase your body’s detoxification enzymes. These veggies help protect against stroke, and add valuable Vitamin A, folate, and calcium to your diet – and are natural ways to get healthy.
  4. Orange vegetables. Carrots, sweet potatoes, pumpkins and squash provide vitamin A. This vitamin is essential for healthy growth, a strong immune system, and normal vision. Beta carotene makes these veggies orange, which is a powerful antioxidant.
  5. Onions and garlic. These foods fight diseases such as arthritis, heart disease, diabetes, and certain cancers. Onions, garlic, chives, and leeks are natural ways to get healthy because they are high in vitamin C, selenium, potassium, and chromium.
  6. Berries. Blackberries, blueberries, cranberries, strawberries and raspberries are super foods that fight disease because they’re a great source of vitamin C, fibre, and antioxidants to improve your health. Berries are a natural way to get healthy because they guard against macular degeneration, various cancers, and brain cell loss.
  7. Citrus fruits. Grapefruit, oranges, tangerines and lemons may protect against skin cancer. These foods fight disease by helping your body detoxify or get rid of toxic substances. Citrus fruits protect you from cancer and stroke, and build up your immune system.
  8. Whole grains. Foods that fight disease include whole wheat, brown rice, oatmeal, and wheat berries. These foods improve health and build immunity by protecting your heart, reducing inflammation, and fighting diabetes.
  9. Fish and seafood. Salmon, char, haddock, shrimp, rainbow trout and sardines are foods that fight disease because of their high omega-3 fish oils. Omega-3’s protect your brain, heart and blood pressure, and are associated with lower risks of various diseases.
  10. Legumes and soy foods. Black beans, soybeans, split peas and tofu are among the “bean and pea” foods that fight disease. Legumes and soy foods are low in fat and high in protein, which help ward off heart disease and prostrate cancer.

Improve health

Dec 28

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The quality of our lives is determined by the quality of our health. You can have all the money in the world but if you go through your day feeling tired, fatigued or weak, you can’t be living your life to the fullest. Here are 25 quick tips to increase your health and fitness:

1. Diets are evil

Because of their temporary nature, diets don’t work. The people who do lose weight end up gaining it back again once they come off the diet. Instead of dieting, try to change your liestyle. The changes you make to the way you eat should be sustainable for the rest of your life.

2. Get rid of the junk food

The easiest way to ensure that you don’t eat the food you shouldn’t is to make sure it isn’t available. Go through your fridge and toss out all the junk food. Next time you go grocery shopping, make sure that you don’t buy more.

3. Make use of healthy snacks

Having a snack between your meals is a good idea – as long as they’re healthy. Stock up on fruits, veggies, nuts and seeds. Have them readily available for whenever you might feel hungry. This means both at home and at the office.

4. All carbs are not created equal

While carbohydrates are a necessary part of your diet, there are some that do more damage than good. Avoid white carbs wherever possible and switch to the whole-grain alternatives.

5. Kill the caffeine addiction

Whether it’s coffee or soft drinks, caffeine is a drug. It’s a legal drug but a drug nonetheless. If you feel the need for a warm drink, choose an herbal tea instead.