Want to lose weight? Believe in yourself
Article posted here
If you are what you eat, what you eat has a lot to do with how you think about yourself, for a study has revealed that weight loss is possible when one's self-belief is actually high.
Researchers at the Queensland University of Technology have carried out the study and found that self-efficacy has a strong influence on a woman's decision to do more exercise or eat more healthily.
"Self efficacy is our belief that we can produce the result we want to produce, so a person with high dietary self-efficacy believes they can eat healthily no matter what -- even when bored, upset, tired, on holiday or at a party."
"A person's level of self-efficacy determines how hard they try and how long they stick at things in the face of difficulties. People with high self-efficacy are motivated and optimistic -- when the going gets tough, they keep going."
"People with low self-efficacy avoid difficult tasks and when things get tough they are more likely to give up. We can improve our self-efficacy by developing skills, having role models and getting encouragement from others," the media quoted lead researcher Rhonda Anderson as saying.
In their study, the researchers surveyed more than 560 women aged between 51 and 66 on their exercise and diet habits and found that although women in their 50s were keen to make healthier diet and exercise changes, they had few effective strategies to draw upon.
"This is an age when women's weight tends to peak and almost two-thirds of the survey group were overweight or obese. We found being overweight or obese was a key influence on self-efficacy.
"Women who carried a lot of excess weight were more likely to have low self-efficacy and do not believe they could stick to an effective healthy exercise or diet programme. Also, education is a factor -- women with a tertiary education were likely to have self-efficacy for exercise," Anderson said.
She said that most of the women in her study, who had made an effort to exercise more, took up walking and those who had tried to eat more healthily, had cut down on fat.
"But going for a stroll and not having butter on your bread won't have you lose 30 kg. Women need specific education and support to be successful in improving their health and losing weight," she said.
Saturday, May 3, 2008
Saturday, October 27, 2007
Cardio Training
Cardio Exercises to burn major calories
I was searching for some stuff on Cardio exercises. I came across this interesting website (Shape Fit) that has some excellent information.
Check this link for the required information
"The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!
There are two schools of thought when it comes to cardio training. The "slow & steady" group and the "high intensity" group. These two groups breakdown like this:
Slow & Steady Cardio
* Long duration (45min - 1 hour)
* Low intensity
* Burn fat and not carbs
* Preserve joints
High Intensity Cardio
* Short duration (20min - 30min)
* High intensity (interval training)
* Burn tons of calories & rev up your metabolism throughout the day
* Treat cardio like weights - explosive movements (sprinting, etc)
Our advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you're truly losing body fat.
Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.
1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.
5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-Country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.
7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!
1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results
3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor."
I was searching for some stuff on Cardio exercises. I came across this interesting website (Shape Fit) that has some excellent information.
Check this link for the required information
"The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!
There are two schools of thought when it comes to cardio training. The "slow & steady" group and the "high intensity" group. These two groups breakdown like this:
Slow & Steady Cardio
* Long duration (45min - 1 hour)
* Low intensity
* Burn fat and not carbs
* Preserve joints
High Intensity Cardio
* Short duration (20min - 30min)
* High intensity (interval training)
* Burn tons of calories & rev up your metabolism throughout the day
* Treat cardio like weights - explosive movements (sprinting, etc)
Our advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you're truly losing body fat.
Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.
1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.
5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-Country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.
7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!
1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results
3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor."
Sunday, October 14, 2007
Bust those fitness myths!
As important as regular exercise is the need to exercise smartly. Here’s how...
NAMITA JAIN in Bangalore Times
Are you confused with all the ads, infomercials and headlines about the proper diet, amount of exercise and optimal physical performance levels necessary for good health and fitness? Do all the myths floating around bog you down and come in the way of your well-being? Myths should be dispelled as they are of no relevance to you. To achieve good health, steer clear of all the confusion, which may be present in your mind, and reach your fitness goals as safely and efficiently as possible.
Exercising the same body part is the fastest way to build strength
Exercising the same body part every day is the fastest way to cause injuries. To build strength, you need to work your muscles to the point of exhaustion — but then you need to give those muscles a day of rest to recover from the training. “Over-training” can cause serious injuries and discomfort. That is why it is necessary to work the muscles every alternate day to provide for recuperation of muscle fatigue.
Warming up before working out is not really essential if you are careful while exercising
Gently stretching and warming up your muscles before you exercise is the number one defence against a variety of painful sports injuries, including tendonitis. Not only do you prevent injuries, but you also improve the range of movement required for the activity to follow.
The fastest way to flat abs is to train them every day
When abs are trained too frequently, the recovery process is shortchanged, resulting in diminished muscular development. The abdominal muscles, like any other, need adequate rest and recuperation. Alternate your days for doing abdominal exercises to achieve maximum benefit. Remember, crunches will only tone your abdominal muscle, so if you want to get rid of the fat around your stomach, you have to create a calorie deficit by burning more calories than you consume.
A good workout session means that you must be exhausted after it
It is important to listen to your body. If you are very tired after a workout, it could mean that you have pushed yourself too hard during the workout. An especially bad sign is if you are still tired after a day or two of the workout. Don’t over-train or overstrain your body. You should finish your workout feeling invigorated, not worn out.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
Muscle turns into fat when you stop weight training
Muscle and fat have two separate and distinct properties. Muscle cannot turn into fat and fat cannot be converted into muscle. When you stop exercising the trained muscle eventually gets back to its pre- exercise level.
The best time to exercise is early in the morning
Not true. There is no one best time to exercise. The best time is the time that appeals to you and fits into your schedule. Some people would love to jump — start their day with a morning workout, while others swear that exercising after the workday is over is a great way to feel energised.
Drinking water during your exercise session will give you cramps
This is the opposite of what’s really true. You need to drink water — before, during and after your workout. Water is the most important nutrient to an exercising individual. Restricting fluids during exercise, especially in hot weather, can cause severe cramps, headaches, dehydration and also limit performance. Drink water every 10 to 15 minutes during exercise to help replace body fluids lost through perspiration.
No pain, no gain
This myth is really destructive. Pain is your body signaling that something is wrong. If you feel real pain during a workout, you should not push past it, you should slow down and even stop your workout. To increase muscle and develop endurance you may need to experience a slight level of discomfort, but that’s not pain. “No pain, no gain” is no good when it comes to developing a lifelong fitness plan.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
NAMITA JAIN in Bangalore Times
Are you confused with all the ads, infomercials and headlines about the proper diet, amount of exercise and optimal physical performance levels necessary for good health and fitness? Do all the myths floating around bog you down and come in the way of your well-being? Myths should be dispelled as they are of no relevance to you. To achieve good health, steer clear of all the confusion, which may be present in your mind, and reach your fitness goals as safely and efficiently as possible.
Exercising the same body part is the fastest way to build strength
Exercising the same body part every day is the fastest way to cause injuries. To build strength, you need to work your muscles to the point of exhaustion — but then you need to give those muscles a day of rest to recover from the training. “Over-training” can cause serious injuries and discomfort. That is why it is necessary to work the muscles every alternate day to provide for recuperation of muscle fatigue.
Warming up before working out is not really essential if you are careful while exercising
Gently stretching and warming up your muscles before you exercise is the number one defence against a variety of painful sports injuries, including tendonitis. Not only do you prevent injuries, but you also improve the range of movement required for the activity to follow.
The fastest way to flat abs is to train them every day
When abs are trained too frequently, the recovery process is shortchanged, resulting in diminished muscular development. The abdominal muscles, like any other, need adequate rest and recuperation. Alternate your days for doing abdominal exercises to achieve maximum benefit. Remember, crunches will only tone your abdominal muscle, so if you want to get rid of the fat around your stomach, you have to create a calorie deficit by burning more calories than you consume.
A good workout session means that you must be exhausted after it
It is important to listen to your body. If you are very tired after a workout, it could mean that you have pushed yourself too hard during the workout. An especially bad sign is if you are still tired after a day or two of the workout. Don’t over-train or overstrain your body. You should finish your workout feeling invigorated, not worn out.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
Muscle turns into fat when you stop weight training
Muscle and fat have two separate and distinct properties. Muscle cannot turn into fat and fat cannot be converted into muscle. When you stop exercising the trained muscle eventually gets back to its pre- exercise level.
The best time to exercise is early in the morning
Not true. There is no one best time to exercise. The best time is the time that appeals to you and fits into your schedule. Some people would love to jump — start their day with a morning workout, while others swear that exercising after the workday is over is a great way to feel energised.
Drinking water during your exercise session will give you cramps
This is the opposite of what’s really true. You need to drink water — before, during and after your workout. Water is the most important nutrient to an exercising individual. Restricting fluids during exercise, especially in hot weather, can cause severe cramps, headaches, dehydration and also limit performance. Drink water every 10 to 15 minutes during exercise to help replace body fluids lost through perspiration.
No pain, no gain
This myth is really destructive. Pain is your body signaling that something is wrong. If you feel real pain during a workout, you should not push past it, you should slow down and even stop your workout. To increase muscle and develop endurance you may need to experience a slight level of discomfort, but that’s not pain. “No pain, no gain” is no good when it comes to developing a lifelong fitness plan.
As long as you exercise regularly, you can indulge and eat whatever pleases you
For improved fitness, and especially to lose weight, you need to combine a nutritious diet with exercise. If you follow a low fat, healthy diet and combine it with regular exercise, you will find that the body fat percentage will decrease, resulting in increased overall health.
Avoid these cholesterol-rich foods...
From Bangalore Times in Times of India
• Whole-milk dairy products:
Saturated fat, which clogs arteries and increases LDL levels, is the No 1 cholesterol-boosting culprit. And foods like ice cream and cheese are where you’re likely to find them. Skip the brie in favour of something less rich.
• Processed meats:
Bacon, sausage, liverwurst and the like are also wonderful sources of arteryclogging saturated fat.
• Fast-food fries:
Even worse than saturated fats are the dreaded trans fats. You might as well take a gun and shoot yourself. The main source of trans fats are partially hydrogenated oils, and that’s exactly what most fast-food restaurants are still using to cook their fries. Trans fats hit cholesterol with a double whammy — in addition to
raising your LDL, they simultaneously lower your HDL.
• Baked goods:
Many manufacturers of packaged cookies and cakes have eliminated trans fats from their recipes, but check the
nutrition labels to be sure. But all baked goods — even those that are homemade — are high in saturated fats, thanks to the butter and shortening. Since no one wants to give up dessert completely, eat high-fat baked goods only occasionally, opting more often for low-fat sweets like sorbets.
• Whole-milk dairy products:
Saturated fat, which clogs arteries and increases LDL levels, is the No 1 cholesterol-boosting culprit. And foods like ice cream and cheese are where you’re likely to find them. Skip the brie in favour of something less rich.
• Processed meats:
Bacon, sausage, liverwurst and the like are also wonderful sources of arteryclogging saturated fat.
• Fast-food fries:
Even worse than saturated fats are the dreaded trans fats. You might as well take a gun and shoot yourself. The main source of trans fats are partially hydrogenated oils, and that’s exactly what most fast-food restaurants are still using to cook their fries. Trans fats hit cholesterol with a double whammy — in addition to
raising your LDL, they simultaneously lower your HDL.
• Baked goods:
Many manufacturers of packaged cookies and cakes have eliminated trans fats from their recipes, but check the
nutrition labels to be sure. But all baked goods — even those that are homemade — are high in saturated fats, thanks to the butter and shortening. Since no one wants to give up dessert completely, eat high-fat baked goods only occasionally, opting more often for low-fat sweets like sorbets.
Sunday, September 30, 2007
Watch That Heart!
India’s No. 1 killer by 2015
From the Times of India on World Heart Day (September 30th)
1 in 4 Indians will die of a heart attack
60m affected
200m at risk in next decade
Risk for women up 200%
10% patients under 30 years
No previous symptoms in 50% deaths
We all want to have a healthy life, free of disease, worry and medical bills. The stats tell a different story though: the cardiac epidemic, say doctors, is just a heartbeat away. But half the battle against heart disease is won with the right lifestyle and a balanced outlook. When it’s dil da mamla, it’s never too late to get started. Here are 10 steps to give your heart a chance.
Eat right
Eat in moderation and a variety of foods. Dr K K Aggarwal, president, Heartcare Foundation of India, advises, ‘‘Have food of all seven colours and six tastes (sweet, sour, salty, bitter, pungent and astringent).’’ Have less of fast-food and takeouts. By cooking for yourself at home or packing a lunch tiffin for work, you exercise greater control over ingredients, cooking methods and smaller portion sizes. Look out for transfats in fried food and snacks that raise coronary heart disease risk. Go for nuts and fruits that are high in antioxidant compounds which help fight cancer, heart disease and Alzheimer’s disease. Eat the right food at fixed times and make the last meal of the day small and early, say, 8 pm. Also, have less of meat, poultry and milk products, oil and butter, more of cereals, fruits and vegetables; keep a check on salt intake.
No smoking, less alcohol
Studies have shown that both active and passive smokers are at risk of developing heart disease and lung cancer. So smokers, please stub it out completely. Moderate alcohol intake is said to be good for the heart according to certain studies, but too much raises risk of high BP and stroke. ‘‘Moderate quantity means 1-2 drinks a day,’’ says Dr Praveen Chandra, director, Cardiac Cath Lab & Acute MI Services, Max Heart & Vascular Institute, Delhi.
Watch your waistline
Try and maintain body weight proportionate to your height. One measure of body fat is Body Mass Index (BMI), determined by dividing body weight with square of height. A BMI of 25+ is considered overweight and 30+ is obese. But a study reported in The Lancet journal last year said your waist-to-hip ratio, determined by dividing your waist measurement by your hip measurement, is more effective at predicting cardiovascular risk than using BMI. For women, the ratio should not be more than 0.8, and for men 0.95. Use the measuring tape more than the weighing scale.
Also, check whether you are an ‘‘apple’’ or a ‘‘pear’’. Apple-shaped people tend to store excess body fat in their abdomen. Excess abdominal fat is thought to increase resistance to insulin, thereby increasing the risk of diabetes which, in turn, raises cholesterol and heart disease risk.
Control blood sugar
Diabetes is one of the biggest lifestyle diseases in India now and a leading cause of heart disease. Keep a check on your blood sugar levels over the last three months, more so if you have a family history of diabetes. Chandra says, ‘‘Diabetics should follow strict diet control and go in for regular check-ups because some patients can develop hidden heart disease.’’
See your doc
With younger people getting heart trouble, check-ups should start early. Says Dr Chandra, ‘‘Diabetics and those over the age of 40 should have annual checkups, as also those over 20 who have a family history of heart disease, diabetes and blood pressure.’’ By 35, the check-ups should be once in two years for those without any health issues. Blood pressure should be kept in check. Ideally, a healthy BP is 140/80; for diabetics it’s 130/80.
Have fun
Many a laugh keeps heart disease away, according to scientists. Laughing may reduce BP if practised often enough, by helping you get rid of all that anger and frustration which makes you stressed. A hostile attitude has been linked to a higher incidence of cardiac events, and cynical distrust has been associated with accelerated progression of carotid artery disease. Socialise more: lonely people are at a greater risk of heart problems.
Stressed? Time for timeout
Try this out: Close the door of your room, then sit in a comfortable position and breathe in and out slowly. Relaxation methods, yoga, and stress-management techniques are essential for preventing cardiovascular disease. Meditation decreases electrical changes associated with poor circulation to the heart and has also been shown to lower cholesterol. Don’t miss your annual holidays.
Be aware
Dr S Padmavati, chief consultant in cardiology, National Heart Institute, Delhi, says, “In the West, there is awareness about heart disease, its symptoms and treatment. But it is not so in India and that makes recovery difficult in many cases.” It’s important to know the warning signs of a heart attack so that you can seek medical help in case of an emergency. Watch out for these signs — an uncomfortable pressure, fullness, aching, squeezing, burning pain or tightness in the centre of your chest that lasts for two minutes or longer, chest pain that increases in intensity, sweating, dizziness or fainting, nausea, vomiting or a feeling of severe indigestion, shortness of breath, unexplained weakness or fatigue, rapid or irregular pulse.
Get moving
All of us cannot be marathon runners. But ‘‘30-40 minutes of brisk walking four to five times a week is required,’’ says Chandra. That can reduce the risk of heart disease by 20%. So walk, play with the kids or dance to your favourite CD. You can also do jogging, biking, gymming, swimming, etc. If you don’t have time for these, then try climbing stairs instead of taking the lift, or get down at the previous bus stop and walk to work/home. As a bonus, it can do wonders for your looks!
Get more sleep
Too little sleep may increase your risk of developing high BP. Sleep allows the heart to slow down and blood pressure to drop for a significant part of the day. Try to get 6-8 hours of undisturbed sleep. Bottomline: You can’t defy death but you can certainly have a healthier, even longer, life. Just listen to your heart.
From the Times of India on World Heart Day (September 30th)
1 in 4 Indians will die of a heart attack
60m affected
200m at risk in next decade
Risk for women up 200%
10% patients under 30 years
No previous symptoms in 50% deaths
We all want to have a healthy life, free of disease, worry and medical bills. The stats tell a different story though: the cardiac epidemic, say doctors, is just a heartbeat away. But half the battle against heart disease is won with the right lifestyle and a balanced outlook. When it’s dil da mamla, it’s never too late to get started. Here are 10 steps to give your heart a chance.
Eat right
Eat in moderation and a variety of foods. Dr K K Aggarwal, president, Heartcare Foundation of India, advises, ‘‘Have food of all seven colours and six tastes (sweet, sour, salty, bitter, pungent and astringent).’’ Have less of fast-food and takeouts. By cooking for yourself at home or packing a lunch tiffin for work, you exercise greater control over ingredients, cooking methods and smaller portion sizes. Look out for transfats in fried food and snacks that raise coronary heart disease risk. Go for nuts and fruits that are high in antioxidant compounds which help fight cancer, heart disease and Alzheimer’s disease. Eat the right food at fixed times and make the last meal of the day small and early, say, 8 pm. Also, have less of meat, poultry and milk products, oil and butter, more of cereals, fruits and vegetables; keep a check on salt intake.
No smoking, less alcohol
Studies have shown that both active and passive smokers are at risk of developing heart disease and lung cancer. So smokers, please stub it out completely. Moderate alcohol intake is said to be good for the heart according to certain studies, but too much raises risk of high BP and stroke. ‘‘Moderate quantity means 1-2 drinks a day,’’ says Dr Praveen Chandra, director, Cardiac Cath Lab & Acute MI Services, Max Heart & Vascular Institute, Delhi.
Watch your waistline
Try and maintain body weight proportionate to your height. One measure of body fat is Body Mass Index (BMI), determined by dividing body weight with square of height. A BMI of 25+ is considered overweight and 30+ is obese. But a study reported in The Lancet journal last year said your waist-to-hip ratio, determined by dividing your waist measurement by your hip measurement, is more effective at predicting cardiovascular risk than using BMI. For women, the ratio should not be more than 0.8, and for men 0.95. Use the measuring tape more than the weighing scale.
Also, check whether you are an ‘‘apple’’ or a ‘‘pear’’. Apple-shaped people tend to store excess body fat in their abdomen. Excess abdominal fat is thought to increase resistance to insulin, thereby increasing the risk of diabetes which, in turn, raises cholesterol and heart disease risk.
Control blood sugar
Diabetes is one of the biggest lifestyle diseases in India now and a leading cause of heart disease. Keep a check on your blood sugar levels over the last three months, more so if you have a family history of diabetes. Chandra says, ‘‘Diabetics should follow strict diet control and go in for regular check-ups because some patients can develop hidden heart disease.’’
See your doc
With younger people getting heart trouble, check-ups should start early. Says Dr Chandra, ‘‘Diabetics and those over the age of 40 should have annual checkups, as also those over 20 who have a family history of heart disease, diabetes and blood pressure.’’ By 35, the check-ups should be once in two years for those without any health issues. Blood pressure should be kept in check. Ideally, a healthy BP is 140/80; for diabetics it’s 130/80.
Have fun
Many a laugh keeps heart disease away, according to scientists. Laughing may reduce BP if practised often enough, by helping you get rid of all that anger and frustration which makes you stressed. A hostile attitude has been linked to a higher incidence of cardiac events, and cynical distrust has been associated with accelerated progression of carotid artery disease. Socialise more: lonely people are at a greater risk of heart problems.
Stressed? Time for timeout
Try this out: Close the door of your room, then sit in a comfortable position and breathe in and out slowly. Relaxation methods, yoga, and stress-management techniques are essential for preventing cardiovascular disease. Meditation decreases electrical changes associated with poor circulation to the heart and has also been shown to lower cholesterol. Don’t miss your annual holidays.
Be aware
Dr S Padmavati, chief consultant in cardiology, National Heart Institute, Delhi, says, “In the West, there is awareness about heart disease, its symptoms and treatment. But it is not so in India and that makes recovery difficult in many cases.” It’s important to know the warning signs of a heart attack so that you can seek medical help in case of an emergency. Watch out for these signs — an uncomfortable pressure, fullness, aching, squeezing, burning pain or tightness in the centre of your chest that lasts for two minutes or longer, chest pain that increases in intensity, sweating, dizziness or fainting, nausea, vomiting or a feeling of severe indigestion, shortness of breath, unexplained weakness or fatigue, rapid or irregular pulse.
Get moving
All of us cannot be marathon runners. But ‘‘30-40 minutes of brisk walking four to five times a week is required,’’ says Chandra. That can reduce the risk of heart disease by 20%. So walk, play with the kids or dance to your favourite CD. You can also do jogging, biking, gymming, swimming, etc. If you don’t have time for these, then try climbing stairs instead of taking the lift, or get down at the previous bus stop and walk to work/home. As a bonus, it can do wonders for your looks!
Get more sleep
Too little sleep may increase your risk of developing high BP. Sleep allows the heart to slow down and blood pressure to drop for a significant part of the day. Try to get 6-8 hours of undisturbed sleep. Bottomline: You can’t defy death but you can certainly have a healthier, even longer, life. Just listen to your heart.
Tuesday, September 18, 2007
How much water should you drink?
Water is an important structural component of skin cartilage, tissues and organs. For human beings, every part of the body is dependent on water. Our body comprises about 75% water: the brain has 85%, blood is 90%, muscles are 75%, kidney is 82% and bones are 22% water. The functions of our glands and organs will eventually deteriorate if they are not nourished with good, clean water.
The average adult loses about 2.5 litres water daily through perspiration, breathing and elimination. Symptoms of the body's deterioration begins to appear when the body loses 5% of its total water volume. In a healthy adult, this is seen as fatigue and general discomfort, whereas for an infant, it can be dehydrating. In an elderly person, a 5% water loss causes the body chemistry to become abnormal, especially if the percentage of electrolytes is overbalanced with sodium.One can usually see symptoms of aging, such as wrinkles, lethargy and even disorientation. Continuous water loss over time will speed up aging as well as increase risks of diseases.
If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make your heart work harder. At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney's workload is passed on to the liver and other organs, which may cause them to be severely stressed. Additionally, you may develop a number of minor health conditions such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.So, how much water is enough for you? The minimum amount of water you need depends on your body weight. A more accurate calculation, is to drink an ounce of water for every two pounds of body weight
Click here to know how much can you drink
The average adult loses about 2.5 litres water daily through perspiration, breathing and elimination. Symptoms of the body's deterioration begins to appear when the body loses 5% of its total water volume. In a healthy adult, this is seen as fatigue and general discomfort, whereas for an infant, it can be dehydrating. In an elderly person, a 5% water loss causes the body chemistry to become abnormal, especially if the percentage of electrolytes is overbalanced with sodium.One can usually see symptoms of aging, such as wrinkles, lethargy and even disorientation. Continuous water loss over time will speed up aging as well as increase risks of diseases.
If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make your heart work harder. At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney's workload is passed on to the liver and other organs, which may cause them to be severely stressed. Additionally, you may develop a number of minor health conditions such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.So, how much water is enough for you? The minimum amount of water you need depends on your body weight. A more accurate calculation, is to drink an ounce of water for every two pounds of body weight
Click here to know how much can you drink
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