Health is Wealth: health care

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Sunday, December 25, 2016

Health impact of air pollution

Since the onset of the industrial revolution, there has been a steady change in the composition of the atmosphere mainly due to the combustion of fossil fuels used for the generation of energy and transportation.

Air pollution is a major environmental health problem affecting the developing and the developed countries alike. The effects of air pollution on health०২੨੩৩ are very complex as there are many different sources and their individual effects vary from one to the other. It is not only the ambient air quality in the cities but also the indoor air quality in the rural and the urban areas that are causing concern. In fact in the developing world the highest air pollution exposures occur in the indoor environment. Air pollutants that are inhaled have serious impact on human health affecting the lungs and the respiratory system; they are also taken up by the blood and pumped all round the body. These pollutants are also deposited on soil, plants, and in the water, further contributing to human exposure. As you read on you can learn about health impacts of specific air pollutant.Sources of air pollution

Air pollutants consist of gaseous pollutants, odours, and SPM, (suspended particulate matter) such as dust, fumes, mist, and smoke. The concentration of these in and near the urban areas causes severe pollution to the surroundings. The largest sources of human-created air pollution are energy generation, transportation, and industries that use a great deal of energy sources. Depending on their source and interactions with other components of the air, they can have different chemical compositions and health impacts. Since these pollutants are generally concentrated in and around urban areas, the outdoor urban pollution levels are far higher than in the rural areas.

Fires are another major source of air pollution and can lead to severe problems if the smoke is inhaled for a period of time. These fires can either be forest fires, oil well fires, burning of leaves in the backyard or as in the case of rural areas, large-scale burning of agricultural waste. Other sources include industries and power plants located in these areas.Impact of air pollution on health

The magnitude of the London fog of 1952, which affected such a large number of people, was the first incident that made people aware of the damage done to the atmosphere due to industrialization. The SPM levels increased manifold and resulted in over 4000 deaths.

Indoor air pollution can be particularly hazardous to health as it is released in close proximity to people. It is stated that a pollutant released indoors is many times more likely to reach the lung than that released outdoors. In the developing countries a fairly large portion of the population is dependent on biomass for their energy requirements. These include wood, charcoal, agricultural residue, and animal waste. Open fires used for cooking and heating are commonly found in the household both in the rural and the urban areas. The stove is often at floor level, adding to the risk of accident and the hygiene factor. In addition, they are often not fitted with a chimney to remove the pollutants. In such households the children and women are most likely to be affected, as they are the group that spends more time indoors. The main pollutant in this environment is the SPM. In fact, death due to indoor air pollution, mainly particulate matters, in the rural areas of India are one of the highest in the world. Many of the deaths are due to acute respiratory infections in children; others are due to cardiovascular diseases, lung cancer, and chronic respiratory diseases in adults. If emissions are high and ventilation is poor, household use of coal and biomass can severely affect the indoor air quality.

Pollutant emissions per meal are also very high compared to those of other fuels. Household use of fossil fuel is also fairly common in the developing countries, particularly coal—both bituminous and lignite. These are particularly damaging as they burn inefficiently and emit considerable quantities of air pollutants. If emissions are high and ventilation poor, then the exposure levels to the gases emitted are far higher. The most harmful of the gases and agents that are emitted are particulate matter, carbon dioxide, polycyclic organic matter, and formaldehyde. The indoor concentrations of these are far higher than the acceptable levels and is cause for concern in rural areas.

Health impact of specific air pollutants

Some of these gases can seriously and adversely affect the health of the population and should be given due attention by the concerned authority. The gases mentioned below are mainly outdoor air pollutants but some of them can and do occur indoor depending on the source and the circumstances.

Tobacco smoke. Tobacco smoke generates a wide range of harmful chemicals and is a major cause of ill health, as it is known to cause cancer, not only to the smoker but affecting passive smokers too. It is well-known that smoking affects the passive smoker (the person who is in the vicinity of a smoker and is not himself/herself a smoker) ranging from burning sensation in the eyes or nose, and throat irritation, to cancer, bronchitis, severe asthma, and a decrease in lung function.Biological pollutants. These are mostly allergens that can cause asthma, hay fever, and other allergic diseases. Volatile organic compounds. Volatile compounds can cause irritation of the eye, nose and throat. In severe cases there may be headaches, nausea, and loss of coordination. In the longer run, some of them are suspected to cause damage to the liver and other parts of the body.Formaldehyde. Exposure causes irritation to the eyes, nose and may cause allergies in some people.

Lead. Prolonged exposure can cause damage to the nervous system, digestive problems, and in some cases cause cancer. It is especially hazardous to small children.

Radon. A radioactive gas that can accumulate inside the house, it originates from the rocks and soil under the house and its level is dominated by the outdoor air and also to some extent the other gases being emitted indoors. Exposure to this gas increases the risk of lung cancer.

Ozone. Exposure to this gas makes our eyes itch, burn, and water and it has also been associated with increase in respiratory disorders such as asthma. It lowers our resistance to colds and pneumonia.

Oxides of nitrogen. This gas can make children susceptible to respiratory diseases in the winters.

Carbon monoxide. CO (carbon monoxide) combines with haemoglobin to lessen the amount of oxygen that enters our blood through our lungs. The binding with other haeme proteins causes changes in the function of the aff
ected organs such as the brain and the cardiovascular system, and also the developing foetus. It can impair our concentration, slow our reflexes, and make us confused and sleepy.

Sulphur dioxide. SO₂ (sulphur dioxide) in the air is caused due to the rise in combustion of fossil fuels. It can oxidize and form sulphuric acid mist. SO₂ in the air leads to diseases of the lung and other lung disorders such as wheezing and shortness of breath. Long-term effects are more difficult to ascertain as SO2 exposure isoften combined with that of SPM.

SPM (suspended particulate matter). Suspended matter consists of dust, fumes, mist and smoke. The main chemical component of SPM that is of major concern is lead, others being nickel, arsenic, and those present in diesel exhaust. These particles when breathed in, lodge in our lung tissues and cause lung damage and respiratory problems. The importance of SPM as a major pollutant needs special emphasis as a) it affects more people globally than any other pollutant on a continuing basis; b) there is more monitoring data available on this than any other pollutant; and c) more epidemiological evidence has been collected on the exposure to this than to any other pollutant.

How do you get sick?

The human body is extremely vulnerable to germs from bacteria and viruses in the air. Sneezing, sniffling, and incessant coughing are external tell-tale signs the body is fighting to eliminate infection, but what exactly happens internally when foreign invaders attack the immune system? In Life Noggin’s video “What Happens When We Get Sick?” host Patrick Graziosi explains although the immune system combats thousands of bacteria and viruses inhaled from the air, the occasional germ or two sneaks into the body and spreads infection.

Infections with viruses and bacteria can easily be transmitted from person to person, especially in the workplace. A recent survey from Staples found 60 percent of people still show up to work sick, putting their co-workers at risk with their symptoms. A person with a cold can spread infection by coughing and/or sneezing; bacteria or viruses can be passed on by touching or shaking hands with another person.

These foreign bodies have the ability to sneak into the body and get you sick. This leads the mucus membrane to become infected and inflamed, which causes the body to respond by sending more blood to these areas. The increase in blood flow lets loose a greater amount of antibodies and white blood cells that attack anything unusual, according to Life Noggin. As a result, the blood vessels begin to swell to allow this influx of blood.

For example, when you get a sore throat, they press up against nerve endings, which cause soreness. This is a sign that the body is healing itself. The same can be seen when you have a stuffy nose. Before you blow your nose, the mucus membrane secretes mucus to protect the body. This helps trap the bacteria and viruses and provides a good way for them to exit the body through your nose.

Lastly, when we’re sick we're susceptible to fevers caused by pyrogens. Although they can come from outside the body, they are more often than not triggered inside as part of the immune system’s response to invading germs. They cause the hypothalamus to raise the body’s overall temperature, which helps inhibit many viruses and bacteria.

Remember, the next time you get infection symptoms, they are just your immune system’s way of fighting off foreign invaders.

Tips for whitening teeth

- Routine. Set up a routine using these remedies and stick to it, at all costs, to get the most out of them.

- While not “natural” per say, using 3% (I repeat, 3%) hydrogen peroxide as a mouth rinse can whiten your teeth through the process of oxidation. It is an active indigent in many OTC whitening kits, but is often times found in much higher (and expensive) combinations in them.

- It’s fairly common knowledge, and difficult in today’s world, but try to avoid dark drinks, such as coke and coffee that stain your teeth.

Why do teeth get yellow?

To figure out how to whiten our teeth, we have to know why they get yellow in the first place. There are several factors that play a part, including genetics, what kind of food and drink you consume, and how well you practice oral hygiene. A tooth is made up of 4 tissues-enamel, which is the strong white covering that protects the tooth, dentin, which supports the enamel and is a hard yellow material that carries nerves, pulp, which is at the center of the tooth and contains blood and lymph vessels, and cementum, which covers the root of the tooth.The enamel and dentin is what play the biggest role in color. Certain food and drinks will directly stain the enamel, yes, but over time the two biggest culprits are the nasty food and drink that actually break down the enamel, and weakening enamel as we age. As the enamel breaks down, it reveals the yellow dentin underneath. These remedies will focus on whitening teeth that have already lost some white enamel, but it’s also good to keep in mind that doing things to strengthen enamel is just as important so you can keep it from breaking down further. An ounce of prevention is worth a pound of cure (or whitening!)

1. Baking Soda and Lemon Juice Paste

Baking Soda isn’t a shocker here. Sodium bicarbonate (its official name) is mildly abrasive; gently scrubbing away surface stains to return teeth to a whiter shade. It’s also very alkaline (the opposite of acidic) so I would think if you have a very acidic mouth or eat a lot of acidic food, it could help balance out the Ph, which would be useful as acid breaks down enamel-this is strictly speculation on my part. It will also reduce the acidity of the lemon juice, which acts as a natural bleach of sorts. I use a mixture of baking soda and water on some days, and use the lemon juice on others, as I don’t want to overdo it.

You will need…
-Several teaspoons of baking soda
-Enough lemon juice or water to form a paste
-A toothbrush

Directions
Mix several teaspoons of baking soda with enough fresh lemon juice (or water) to make a paste. Wipe your teeth and any extra saliva off of them with a paper towel. Put a good amount of paste onto your toothbrush and apply.Leave the paste on for 1 minute, then rinse, so as to avoid the acid effecting enamel. If you are using just water you can leave it on for up to 3 minutes. baking soda paste for teeth

2. Strawberry, Salt and Baking Soda Scrub

Strawberries are high in Vitamin C, which can help break-down plaque that is causing your teeth to look yellow. It also has an enzyme called malic acid, which may help to remove surface stains. The salt acts as an abrasive portion of the paste, physically scrubbing away stain-causing gunk, and the baking soda is an extra touch that you can choose to leave out if you’d prefer (I just like to add it to anything involving my teeth.)

You will need…
-1-3 large strawberries
-A pinch of seat salt
-1/2 teaspoon of baking soda (optional)

Directions
Mash the berries into a pulp, and add a pinch of sea salt and ½ teaspoon of baking soda, if you’re using it. Wipe any extra saliva off your teeth with a paper towel, and then apply a generous portion of the mixture to a toothbrush and apply. Let the mixture sit for 5 minutes, then rinse. Do this nightly.

3. Coconut Oil Rinse

I know this sounds absolutely mad (I thought it was crazy too when I first read about it) but rinsing your mouth with coconut oil (called ‘oil pulling’) is a unique, old, remedy that people swear by to help whiten teeth. It doesn’t sound like the most pleasant thing in the world, but I actually don’t mind the taste, and I think it does make a difference in the color of your teeth. It won’t make a difference by “bleaching” per say, but lauric acid in coconut oil can rid your teeth of bacteria found in plaque that can make them yellow. It is also supposed to promote gum health, and help keep your breath fresh.

You will need…
-About a tablespoon of coconut oil

Directions

In the morning, before you brush your teeth, scoop out a tablespoon or a little less (depending on the size of your mouth) of coconut oil. You can either soften it, or just put it in your mouth (I usually do the latter, and just let it soften.) Push, swish, and “pull” the oil through and around your teeth for 10-15 minutes, then spit it out, rinse with water, and brush your teeth.

3. Coconut Oil Rinse

You will need…
-About a tablespoon of coconut oil

Directions

3 Natural ways to Whiten teeth at home

Whiter teeth, like is something that many people in our cosmetically driven world desire today. In fact, Americans spend over $1.4 billion dollars in over-the-counter teeth whitening products every year-that’s a good chunk of money just to achieve a different shade of teeth. I’ll be the first to admit that I’ve tried OTC teeth whitener-I even paid to have my dentist do it once. It worked for a bit, but my teeth got so sensitive I couldn’t stand it. I also felt I really didn’t need to be so obsessed with the color of my teeth that I paid a bunch of money for a bunch of who-knows-what that made my teeth hurt, so I started looking into more natural alternatives. With a bit of patience, I think you can naturally restore whiteness to your teeth. They may not get to be scary sear-out-somebodies-corneas –when-you –smile white, but they’ll appear more like you took good care of your pretty pearly whites rather than just bleaching them like crazy.

3 ways to keep strong Teeth

In addition to brushing and flossing, a healthful diet (with natural or added fluoride) protects teeth from decay and keeps the gums healthy. Read on to discover how to keep your smile safe and strong.

Tooth decay (cavities and dental caries) and gum disease are caused by colonies of bacteria that constantly coat the teeth with a sticky film called plaque. If plaque is not brushed away, these bacteria break down the sugars and starches in foods to produce acids that wear away the tooth enamel. The plaque also hardens into tartar, which can lead to gum inflammation, or gingivitis.

A well-balanced diet provides the minerals, vitamins, and other nutrients essential for healthy teeth and gums. Fluoride, occurring naturally in foods and water, or added to the water supply, can be a powerful tool in fighting decay. It can reduce the rate of cavities by as much as 60 percent. Dental Health Guidelines

Start right by eating right during pregnancy. Make sure that your children’s teeth get off to a good start by eating sensibly during pregnancy. Particularly important is calcium, which helps to form strong teeth and bones, and vitamin D, which the body needs to absorb calcium.

You need lots of calcium for healthy teeth and gums. Low-fat dairy products, fortified soy and rice beverages, canned salmon or sardines (with bones), almonds, and dark green leafy vegetables are excellent sources of calcium.

You need vitamin D to help absorb the calcium. Vitamin D is obtained from fluid milk, fortified soy and rice beverages, margarine, fatty fish such as salmon, and moderate exposure to the sun.

Fluoride is key. To a large extent, cavities can be prevented by giving children fluoride in the first few years of life. Fluoride is supplied through fluoridated water (not all municipalities fluoridate their water supply, however), beverages made with fluoridated water, tea, and some fish, as well as many brands of toothpaste and some mouthwash. Fluoride supplements are available for children who don’t have access to fluoridated drinking water. It is wise to check to see if the water supply in your area is fluoridated. Excess consumption of fluoride can cause mottling of the teeth.

Also needed are phosphorus, magnesium, vitamin A, and beta carotene. In addition to calcium and fluoride, minerals needed for the formation of tooth enamel include phosphorus (richly supplied in meat, fish, and eggs) and magnesium (found in whole grains, spinach, and bananas). Vitamin A also helps build strong bones and teeth. Good sources of beta carotene, which the body turns into vitamin A, include orange-colored fruits and vegetables and the dark green leafy vegetables.

Children are particularly vulnerable to tooth decay; parents should:
1. Provide a good diet throughout childhood

2. Brush children’s teeth until they’re mature enough to do a thorough job by themselves (usually by 6 or 7 years old)

3. Supervise twice-daily brushing and flossing thereafter

4. Never put babies or toddlers to bed accompanied by a bottle of milk (which contains the natural sugar lactose), juice, or other sweet drink5. Never dip pacifiers in honey or syrup

1. The sugar factor. Sucrose, most familiar to us as granulated sugar, is the leading cause of tooth decay, but it is far from the only culprit. Although sugary foods, including cookies, candies, and sodas, are major offenders, starchy foods (such as breads and cereals) also play an important part in tooth decay. When starches mix with amylase, an enzyme in saliva, the result is an acid bath that erodes the enamel and makes teeth more susceptible to decay. If starchy foods linger in the mouth, the acid bath is prolonged, and the potential for damage is all the greater.

Be careful when eating dried fruits. Dried fruits can have an adverse effect on teeth, because they are high in sugar and cling to the teeth. Even unsweetened fruit juices can contribute to tooth decay — they are acidic and contain relatively high levels of simple sugars.

Fresh fruits, especially apples, are better choices. Fresh fruit, although both sweet and acidic, is much less likely to cause a problem, because chewing stimulates the saliva flow. Saliva decreases mouth acidity and washes away food particles. Apples, for example, have been called nature’s toothbrush because they stimulate the gums, increase saliva flow and reduce the build-up of cavity-causing bacteria. A chronically dry mouth also contributes to decay. Saliva flow slows during sleep; going to bed without brushing the teeth is especially harmful. Certain drugs, including those used for high blood pressure, also cut down saliva flow.

2. Gum disease. More teeth are lost through gum disease than through tooth decay. Gum disease is likely to strike anyone who neglects oral hygiene or eats a poor diet. Particularly at risk are people with alcoholism, malnutrition, or AIDS/HIV infection or who are being treated with steroid drugs or certain cancer chemotherapies. Regular brushing and flossing help to prevent puffy, sore, and inflamed gums.

Working your Lower body

Use intense bursts of cardio to build leg muscles quickly. While most people don't equate building muscles with cardio, there is a variety of exercises you can string together to build lean, powerful leg muscles. Take 5-6 exercises and perform each one for 60 seconds. Rest for 30 seconds, then move on to the next one. After you finish all six exercises, rest for 4-5 minutes, then repeat 2-3 more times. You're legs will burn, but you'll quickly whip them into shape:

Jumping jacks
Lunges
Burpees -- do a jumping jack, then drop into a push-up. Repeat.
High Knees -- bouncing from toe to tow, life each knee as high as possible. You want to touch the floor as little as possible.
Lateral Jumps -- jump to one side, landing on one foot, knee bent, then explode back and onto the other foot.
Oblique twists
Box jumps or simple plyometric workouts.
Do wall sits. With your back to the wall for balance, "sit" down so that your knees are bent 90 degrees and your butt hangs in the air as if you were in a chair. Hold this position for one minute. Rest for 30 seconds and repeat two more times
Do squats. To perform a squat, stand with your feet hip-width apart, back straight, head up, bracing your core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair. You want to keep your spine straight and your knees right above your toes, not leaning forward. Focus on dropping your butt. Do this 10 times, then do another 2 sets after a short a rest.
- Bulgarian Split Squat: Put your front foot flat on the ground and place your rear foot on a surface like a coffee table or your couch. Lower down into a squat, and then lift yourself back up. You can keep your hands out for balance, or on your hips. Do 12 reps on each leg
- Do donkey kicks. Get on your hands and knees and kick one leg out and up, keeping it in a 90-degree angle. Do 12 reps on each leg
- Try glute bridges. Lie on your back with your knees bent and feet on the floor. Lift your glutes off the ground to form a bridge. Lift your left leg up, keeping your hips up, and then lower your left leg down before doing the same move with your right leg. Do 10 reps with each leg
- Work on your lunges. Lunges are a great way to build butt, hip, and hamstring muscles. To do one. Step one foot roughly 3-4 feet in front of you. Your knee should be bent roughly 90 degrees. Lower your butt straight down to the floor, keeping your front knee over your toe and bending your back knee to the floor. Push back up and switch legs to finish one rep. Perform 10 on each side, then rest before 2 more sets.^[10]
  - If you have dumbbells or weights you can make the workout harder and significantly increase your conditioning. Even a gallon of milk in each hand will help.

Build muscle By Exercise

Build an effective exercise routine. A good diet is required for your body to be able to maximize your potential, but there's no potential at all until you start the process of tearing down your old muscles and rebuilding them bigger, bulkier, and stronger. The best way to do that is to start at the beginning.

Warm up. Before you begin any exercise routine, whether it is a simple jog or a 300lb deadlift, start with a low-intensity routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it can help prevent injuries.

You should never stretch a cold muscle. Research has shown that pre-workout stretching, contrary to public opinion, does not prevent injury and may, in fact, result in poorer performance. Stretching is best done following a workout. Work harder, but shorter. Training with high reps is good for building endurance, but it won't help you build up either size or strength. Instead, aim for about 3-8 per muscle group, and 6-12 reps per set for your normal routine. Your final rep should be very hard to complete! If it's not, increase the weight you're lifting.
- Limit your overall training to about 45 minutes a day.
- Every 4-6 weeks, vary your routine. As your body adapts to stress, you'll hit a plateau where the benefits of weight training will begin to diminish. The only way to prevent this from happening is to change things up, such as by increasing weight and changing exercises. Try a week of really piling the weights on, and do two to four reps at the maximum weight you can manage with proper form.
- Work your whole body. You'll see the maximum benefit when your entire body is part of the routine. The more muscles you use when training, the more hormones you will produce (including epinephrine and norepinephrine), which in turn stimulates muscle growth both while you exercise and for the entire day.
  - Give all muscle groups equal attention, such as five sets of rows after five sets of bench presses. This will encourage balanced training, growth, and flexibility.
  - Compound exercises such as squats, deadlifts, presses, rows, and pull-ups use a lot of different muscles.
  - You can work the entire body in each session, or divide your sessions between, for example, the upper body one day, and the lower body the next.
  - Don't rush. Advanced lifters often base their routines around a technique called explosive repetition. In other words, they lift a tremendous amount of weight in a short (explosive) amount of time. There are significant benefits to this method, but the risk of injury in novice athletes is high. It is recommended solely for more advanced athletes.
  - Limit your cardio training. While doing cardio is great for fat burning, it can limit muscle growth by burning up glycogen and amino acids. If you must keep cardio as part of your fitness plan, try sprint intervals: one minute at an all-out sprint, followed by two minutes of light jogging. Do this for no more than a half an hour, three times a week. If you play sports, eat even more food tomake up for lost calories. Get your rest. Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 7 or 8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep.
    - In addition to the proper amount of sleep, do not overdo your training regimen. While you might be tempted to think that "more is better," in fact the opposite is true. You can reach a point known as "over-training", in which you'll lose the ability to "pump", (engorge the muscles with oxygen-rich blood), and can even lead to muscle wasting—exactly the opposite of what you are trying to achieve. Here are some symptoms to be aware of if you think you may be falling into the over-training zone:
      
      Chronic fatigue
      
      Strength loss
      
      Loss of appetite
      
      Insomnia
      
      Depression
      
      Lowered sex drive
      
      Chronic soreness
      
      Prone to injury
    - To avoid over-training, set up a schedule that works for you and your goals. Here is an example of a split routine that gives you plenty of time on to break down your muscles, and plenty of time off to let them recover, even larger than before:
      
      Day 1: Chest and biceps, followed by 30 minutes of high-intensity cardio.
      
      Day 2: Legs, triceps, and abs, followed by 30 minutes of high-intensity cardio.
      
      Day 3: Shoulders and back, followed by 30 minutes of high-intensity cardio.
      
      Day 4: Chest, biceps, and abs.
      
      Day 5 - Day 7, rest.
      
      Lower your stress levels. Whether your stress comes from job, home, or just the way you're wired, do what you can to reduce or eliminate it. It's not just good for you in general, but stress increases the production of the hormone cortisol, a hormone that encourages your body to store fat and burn muscle tissue.

Build Muscle with Diet

Increase your caloric consumption. For example, if you are currently consuming 2,000 calories a day, boost that to about 2,500 calories or even more. But make sure that you're eating clean, and are not eating too much. Get enough protein to support muscle growth. Aim for between 1-1.8 grams of protein per kilogram of bodyweight. For example, if you weigh 180lb, take in at least 81-146g—or about 2.8-5oz—of protein every day.

Drink enough water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Bodyweight in lbs X 0.6 = water intake in ounces

Eat regularly. Rather than having two or three large meals during the day—something we've grown up with—change your eating habits so that you are eating five or six smaller meals during the day.

To help keep your protein intake high, one or two of those meals can be a protein shake. Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes:
8oz skimmed milk
1 banana
1 tbsp peanut butter
2 scoops of protein powder
Eat healthy fats. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon—should be limited to about 20g or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50-70g of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.
- Monounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such as almonds, cashews, peanuts, and pistachios.
- Polyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower seeds and oils; flaxseed and flaxseed oil; soybeans and soybean oil.
- Omega-3 fats, an overall winner of a fat that is very beneficial to heart and blood health, eyesight, and for children, brain development. You'll find this fat in many omega-3-enriched foods. Another great source is fatty cold-water fish such as salmon, tuna, trout, and sardines.
- A good way to determine how much fat in grams you should be taking in is to multiply your calorie intake by 0.001 for maximum trans-fats; by 0.008 for maximum saturated fats; and by 0.03 for the "good fats". For example, for a 2,500-calorie diet, you would limit trans-fats to 3g or less, saturated fats to 20g or less, and up to 75g of mono- and polyunsaturated fats.
- Take your vitamins. In addition to a well-balanced diet, include a multivitamin supplement to your dietary regimen. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.

how to get a strong Body

Walk a minimum of 10,000 steps a day unless you are a wheelchair user or have mobility issues. Don’t worry, you don’t have to actually count your footsteps all day, you can simply wear a pedometer. It’s worn right above your thigh, on the waist of your pants. Every time your thigh, and therefore your foot, moves forward, it counts one step. Walking is one of the best aerobic exercises you can perform because it is not harmful to your body, specifically your joints. Ten thousand (10,000) steps is equivalent to being considered an “active” person.

Going to the mall? Park on the opposite side of the mall from the store you’re going to so you have to walk further.
Taking public transit? Get off a stop or two early and walk the rest of the way.
Take the stairs - if it’s an option. Pretend elevators and escalators don’t exist.
Develop a routine. If you don’t exercise a lot currently, suddenly working out for an hour every day of the week will probably make you hate exercise. Instead, slowly build up a routine for yourself at your own pace, and build it into your daily schedule. Try to do your exercise at approximately the same time and on the same day each week. Try to change up the type of exercise you do to give yourself variety and reduce boredom. Write down your exercise routine in your calendar (on paper or online) to help motivate you.Once you start your routine, don’t overdo it. If you’re in pain, too exhausted, or not feeling well, stop or slow down. Don’t push yourself past your limits (at least, not without professional guidance). Balance the type of exercise you perform. The exercise you perform should be balanced so it has positive impacts on all your internal systems. This means you should include activities that provide you with: stretching and flexibility exercises (e.g. standard stretches, yoga, etc.); aerobic exercises (e.g. walking, running, biking, etc.); strengthening exercises (e.g. weights, yoga, etc.); core exercises, which is anything that helps build strength and power in the muscles that support your spine (e.g. pilates, etc.); and balance exercises (e.g. yoga, tai chi, etc.)
Do yoga on a regular basis. Yoga offers a lot of great benefits for your whole body, as well as your mind. It can also help you increase or maintain your flexibility, build muscle strength, and decrease your weight. And it can benefit your cardiovascular and respiratory systems. Yoga is also great regardless of your age or previous exercise experience.
Perform moderate and vigorous physical activities every week. Moderate physical activity will make you breathe harder, but you should still be able to talk (includes quick walking, skating, biking, etc.). Vigorous physical activity will not allow you to talk without catching your breath (includes running, cross-country skiing, basketball, soccer, etc.).^] You should spent at least 2.5 hours per week performing moderate physical activity in sessions of at least 10 minutes OR 1.25 hours per week performing vigorous physical activities in sessions of at least 10 minutes.^] Of course, doing BOTH would be awesome!

How to get a healthy body

Drink enough water. In general, adults should consume between 11 and 15 cups (2.7-3.7 litres) of liquid every day. This amount, however, includes the liquid (including water) that you receive from ALL sources, including food. The general guideline to ensure you’re drinking enough liquids is to not allow yourself to stay thirsty, and to have a drink with every meal. Any type of liquid can be included in this daily consumption (i.e. soup, milk, tea, coffee, soda, juice, etc.). While items like coffee, tea and soda are a form of liquid that will assist with your daily intake, you should try not to make them your only source.

Learn to read ingredient labels at the grocery store. Don’t be fooled by “light” or “natural” on the label, it doesn’t necessarily mean the product is “light” in calories, or made from “natural” ingredients. The nutritional information is also very important, and the amount and % of your daily intake of various nutrients are listed on product labels. However, it is important to know the QUANTITY of the product these measurements are referring to. You might see that the product contains 1g of fat - awesome - but that 1g might be in reference to 2 chips when you normally eat 20

Eat a balanced diet. A balanced diet may be slightly different for each person, depending on their age, gender, size, activity level and existing health conditions (i.e. high cholesterol, diabetes, pregnancy, etc.). Regardless of the amounts of each type of food, almost everyone needs to ensure they get enough protein, dairy, grains, fats, and fruits & vegetables.

Protein is mainly found in meats, but you can also find it in beans, tofu, nuts, and eggs. Try for the lean and non-fried options.
For dairy products, try to consume the lower fat options when possible. Try to stay away from items like cream cheese, cream, and butter if possible.
Grains are any products made from wheat, rice, oats, cornmeal, barley, millet, bulgur, quinoa, and more. Grains can be found in foods like pasta, oatmeal, cereals, breads, tortillas, etc. Try to select the whole grain options when possible.
Our bodies do require a certain amount of fat to function properly. Some, but not all, oils that are liquid at room temperature tend to be those with more monounsaturated and polyunsaturated fats, which are the better fats to consume. Look for oils made from canola, corn, cottonseed, olive, safflower, soybean or sunflower.
Fruits and vegetables are a great source of fibre, vitamins and minerals. They also usually contain the lowest amount of calories as compared to other types of food. While juice can be a good source of vitamins and minerals, it tend to contain a lot of added sugar. Try to limit yourself to only one glass of juice a day, or less.
Replace your foods with the lower fat/sugar versions. A lot of dairy products like milk, sour cream, cottage cheese, hard cheese, ice cream, etc., come in a “regular” version and one or more “light” versions. The label will explain what the percentage of milk fat is contained in each version (i.e. 2% milk versus 0% skim milk). If you currently consume the “regular” or higher fat versions, switch to a lower fat version of the same product.^[6] The same thing can be done with products that contain sugar. Some items made with sugar can also be found with low sugar or sugar-free versions.
- Something to consider about fat-free products is that the label “fat free” is often put onto products that never had fat in them to begin with. The label implies the fat was removed, but in reality it never existed.
- Sugar-free products sometimes use sugar substitutes instead of natural sugar. Some sugar substitutes (like stevia) also come from natural sources. Other sugar substitutes (like aspartame) do not. You will need to decide how you feel about sugar substitutes before consuming certain products.
- Plan your meals in advance. This includes snacks and drinks. If you think about your food intake a week at a time, you are not only able to make sure you buy all the things you need, but you’re making sure each meal you eat is balanced. Meal planning may even allow you to make some of the food in advance so you don’t have to cook every day. Make sure every meal includes fruits and/or vegetables.Your meal planning should include:
  - One dark green and one orange vegetable per day.
  - Whole fruit instead of fruit juice.
  - Whole grain products.
  - Lean meat cuts Start your meals with soup. Vegetable-based soup provides both the vitamins and nutrients of the vegetables in the soup, and helps fill your stomach so you don’t eat more of another food. Soup can also make a good meal in and of itself, and may be less expensive than non-soup alternatives.
    - Try to choose broth-based soups, rather than creamy soups. Or, if you’re making the soup yourself, make a creamy soup using a lower fat alternative (i.e. 2% milk instead of cream).
    - Add healthy extras to a home made soup, such as lean meats, vegetables and beans.
  Choose whole grain options. Whole grains contain a lot of vitamins and minerals your body needs, as well as complex carbohydrates, which provide your body with energy. Whole grains have also been known to help reduce the risk of heart disease, diabetes, and some cancers. When selecting items that contain grain, try to choose as many whole grain options as possible. This includes items such as rice, bread, cereal, pasta, and flour.
Do not skip breakfast. They weren’t kidding when they said breakfast is the most important meal of the day! It’s probably also the meal most people tend to skip. Try not to do this. Eating breakfast gives you enough energy to get through your morning, and helps control hunger throughout the day.
Sit down to eat a meal without distractions. Don’t eat in front of the TV or computer. Chew each bite completely before swallowing and pause between each bite. Savour your food.^[11] In an ideal situation, you should be able to sit down to each meal with one or more other people and enjoy a conversation while eating. Not only is this enjoyable, but it’ll slow down how quickly you eat and allow your body to register when it’s actually full so you stop eating.

3 ways to have a good health

In today’s hectic world that we live in, maintaining our good health is important. It's easy to let stress take center stage and set us up for poor diet and lifestyle choices. Our diet, exercise and behavioral choices can have a significant effect on our health. If you have a poor or unhealthy diet, you may run the risk of weight gain or increased your risk of chronic diseases (like diabetes or high blood pressure). If you're not active regularly, you may also run the risk of gaining weight but also miss out on the many benefits of exercise. If you smoke, don't manage stress or don't sleep well, you again can run the risk of having negative side effects on your health. Maintaining a generally healthy body will require you to make sure you're making healthy choices in a multiple areas of your life. Monitor calories. To have a generally healthy body, you should try to maintain a healthy weight. If you're overweight, you are not maintaining a generally healthy body.

Calories are a unit of measurement. You eat calories from food and that energy is used to fuel your bodily functions and activities throughout the day.^[1]
If you consume too many calories you may run the risk of gaining weight. If you do not eat enough calories you may lose weight.^[2] The American diet is based on a 2,000 calorie-per-day diet.
You may need to change how many calories you eat daily to match your body's needs and to maintain a healthy weight. To lose weight, it is considered safe to cut 500 calories from your diet and aim to lose about one to two pounds per week.
Use an online calculator or smartphone app to find out how many calories your body needs. A good rule of thumb is that a moderately active adult needs about 15 calories per pound to maintain her weight.^[3] Track calories to see if your current diet meets your needs.

Eat a well-balanced diet. Having a well-balanced diet is one of the most important parts of maintaining a generally healthy body. Without a balanced diet, it'll be very difficult to maintain proper health.^[4]

A balanced diet means that you consume foods from each food group most, if not every day.
In addition, you should consume a variety of foods within each food group. Having a wide variety of foods from food groups will allow you to consume a variety of different nutrients.^[5]
Lastly, a balanced diet means eating the right proportions or servings of each food.^[6] If you eat mostly protein foods but very few fruits or vegetables, your diet isn't balanced. Following the appropriate portion sizes of each food group: 3-4 oz (card deck sized) of protein, 1 cup vegetables or 2 cups leafy greens,^] 1/2 cup chopped or one small piece of fruit, and 1 oz or 1/2 cup of grains.
Balance your meals and snacks during the day. Aim for three to four servings of protein daily, five to nine servings of fruits and vegetables, and three to four servings of grains (1/2 being whole). Go for lean protein sources. Protein is an essential nutrient in your diet. It will provide the building blocks for many functions of your body including maintaining lean muscle mass, rebuilding cells and supporting your immune system.
- Lean protein sources include: poultry, eggs, seafood, lean beef, pork, legumes (nuts and beans) and tofu.
- Lean protein sources are low in fat and calories. This helps you get in adequate amounts each day without going over your daily calorie limit.
- Consuming adequate amounts of protein has also been associated with a general healthy body. Some of these include: better management of your appetite and a healthy weight, support healthy cholesterol and lipid levels and better management of diabetes.^[