Water instead of coffee
If you reach for a cup of coffee at mid-afternoon, you may not be making the best choice. Moderate consumption of caffeine can increase energy levels, but more of it can cause elevated blood pressure. The American Dietetic Association says that, coupled with stress, may increase the risk of heart disease.
Try water instead. It’s necessary for digestion and maintaining normal body temperature. Since mild dehydration can bring on fatigue, it’s wise to reach for some nice cold water next time you feel sluggish at work.
Importance of aerobics
Every health program should include some form of aerobic exercise. With aerobics, you continually move large muscle groups such as legs, arms, and buttocks. This action causes you to breathe more deeply. Your heart works harder to pump blood, thereby strengthening your heart and lungs.
Aerobic exercise incudes walking, jogging, aerobic dancing, bicycling, swimming, hiking, and all sports that involve running, such as basketball, soccer, tennis, handball, and racquet ball.
Check with your doctor before beginning an exercise program.
- Warm up for 5 minutes before starting. Go slow for another 5 minutes.
- Increase your workout gradually from 5 minutes to 20 minutes until your heart rate is 60 percent of maximum, which is 220 minus your age.
- Count your pulse for 15 seconds. Multiply by four to find your heart rate.
Fat, Vegetables, and Cancer Prevention
Having corn on the cob with dinner? Adding a little butter will increase the level of nutrients your body will absorb. Having a salad for lunch? Adding full-fat salad dressing will have the same effect.
Many of the healthful compounds in vegetables are fat-soluble. That means your body can’t absorb them very well unless fat is present at the same time.
Researchers at Ohio State University Comprehensive Cancer Center in Columbus checked for nutrients that were especially important for cancer prevention. Some of affected nutrients:
- Lutein and zeaxanthin found in spinach and kale are important for eye and heart health.
- Lycopene, the red carotenoid found in tomatoes and watermelon, is a potential cancer fighter.
- Alpha and beta carotene, the orange pigment in carrots and cantaloupe, help to reduce cancer rates.
- Vitamin E found in mango, broccoli, and spinach is a powerful antioxidant that neutralizes free radicals in the body that cause tissue and cellular damage.
When some avocado was added to salads, blood tests showed the absorption of lutein was 18 times greater than without the fatty avocado. Absorption of lycopene increased by 4.4 times, and the increase in beta carotene absorption was 2.6 times.
Fortunately, the amount of fat in the entire meal can aid nutrient absorption. Nutritionists say you should choose at least one food per meal with a high fat content. That means if you have a small steak or hamburger with dinner, you’ll be fine.
