The theme for this year’s World Heart Day on 25th September 2005 is: Healthy weight, Healthy Shape. It draws attention to the fact that obesity is a major risk factor for cardiovascular disease, diabetes, high blood pressure and stroke. The world heart day aims to promote the importance of maintaining a healthy weight in decreasing the risk of such diseases.The number of people who are overweight or obese continues to rise dramatically. According to WHO estimates, it will increase from the current 1 billion to 1.5 billion by 2015, particularly in low and middle-income countries. To reduce the risk of heart disease and stroke, WHO is highlighting the importance of a healthy diet, physical activity and no tobacco use. How to have a Healthy weight, healthy shape?The main reason for being overweight is more calories being consumed than used. It is important to live life in energy balance. If you need to lose weight, your calorie intake must be less than the calories you burn. Regular exercise and eating a balanced diet will help you to stay fit and burn more calories. Avoid fad diets that offer unrealistic results and encourage eating (or not eating) specific foods. Extra weight means that the heart has to work harder to supply blood to the body. It significantly increases the risk of heart disease and stroke. In children, excess weight means they are three to five times more likely to suffer a heart attack or stroke before they reach 65. Excess weight also increases the likelihood of developing other problems, which contribute to the risk of heart disease and stroke. An overweight person has a 2-6 times greater risk of developing high blood pressure. The level of cholesterol is affected by the amount of saturated fats eaten every day and if you are overweight you are at greater risk. About 80% of people with diabetes are overweight.One’s health is at risk not only by the amount of body fat one has, but also by the location of the fat. If you tend to gain weight mostly in the waist (stomach) area, then you have an apple shape. Pear-shaped figures tend to gain weight around the hips and buttocks. Apple shapes have an increased risk of heart disease – so they need to take extra care to maintain a healthy weight. You can also measure your waist just above the navel to know level of risk. If you are over 94 cm (37 inches) for a man and over 80 cm (32 inches) for a woman, you are considered at risk. 102 cm (40 inches) for a man and 88 cm (35 inches) for a woman means you are at even higher risk.Tips for healthy eating:
Adopt a balanced diet including plenty of fruit and vegetables, whole grain products, low-fat and fat-free products (but do take calories into account), unsaturated oils (such as sunflower, corn, rape-seed, olive), lean meat, fish and pulses.
Restrict your salt and sugar intake.
Eat breakfast and make sure to have at least 3 meals per day.
Use healthier cooking methods such as steaming, boiling, grilling and baking instead of deep fat-frying and adding extra fat and develop healthy cooking skills.
Avoid sweets and junk food.
Drink at least 6-8 glasses of water per day. Regular exercise: It is essential to complement healthy eating with regular exercise:
For adults, even 30 minutes of brisk walking daily will help reduce the risk.
Children should have 60 minutes of physical activity per day.
Surround yourself and your family with supportive people who either participate with you or remind you to exercise.
Decrease family television viewing and increase your involvement in regular family sports and activities.
Encourage your family and friends to exercise with you.
Take the stairs instead of the lift, participate or create a physical activity group, park at the far end of parking lot so that you have to walk more.There are 3 kinds of exercises that can be done. They are:
Stretching (stay loose)
Aerobic (for blood flow and oxygen)
Strengthening (toning or building muscles)The most important exercise for the heart is aerobic exercises: walking, jogging, running, swimming, dancing and cycling are aerobic. The decision to carry out a physical fitness programme cannot be taken lightly. It requires a life long commitment of time and effort. Exercise must become one of those things that you do without question, like bathing, brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed. How often, how long and how hard and what kinds of exercises you do should be determined by what you are trying to accomplish. For example, an athlete training for high level competition would follow a different programme than a person whose goals are good health and the ability to meet work and recreational needs.For health benefits to the heart, lung and circulation perform any vigorous activity for at least 30-60 minutes, 3-4 days each week at 50-75 per cent at your maximum heart rate. Physical activity need not be strenuous to bring health benefits. Moderate-intensity physical activities for 30 minutes or longer on most days provide some benefits. What is important is to include activity as part or a regular routine. Activities that are especially beneficial when performed regularly include:
Brisk walking, stair-climbing, aerobic exercise
Jogging, running, cycling and swimming
Sport activities such as football, basketball that involve continuous running(Adapted from the World Heart Federation)
Wednesday, January 24, 2007
Thursday, January 18, 2007
CAN YOUR MIND REALLY CREATE HEALTH?
LIKE a stone thrown into the water, a thought produces ripples and waves which spread out over the great ocean of thoughts. There is this difference, however: the waves on the water move only on a level plane in all directions, whereas thought waves move in all directions from a common center, just as do the rays from the sun. A strong thought tends to awaken vibrations in minds attuned to receive it. Many of the "stray thoughts" which come to us are but reflections or answering vibrations to some strong thought sent out by another. But unless our minds are attuned to receive it, the thought will not likely affect us. We will then be apt to catch the vibrations of other minds keyed to the same thoughts. On the other hand, if we get into the habit of thinking thoughts of a negative character, we will soon be echoing the low order of thought emanating from the minds of the thousands thinking along the same lines. This is how our thoughts of health or disease can make us focus on what we don’t want as opposed to what we want and desire for ourselves. We are also influenced by the suggestions and thought of others, which have reached us either directly by verbal suggestions, through the media or TV, or telepathically by means of thought waves. Our general mental attitude, however, determines the character of the thought waves received from others as well as the thoughts emanating from ourselves. It is best then to surround yourself with people who are healthy and speak of health, as opposed to sickness. I would even venture that support groups can have a negative effect in the long-run, reinforcing what you don’t want in your life and in your health. We attract to us the thoughts of others of the same order of thought. The man who thinks health will be apt to get into tune with the minds of others thinking likewise, and they will help him, and he them. The man who allows his mind to dwell constantly upon thoughts of sickness and disease brings himself into close touch with the minds of other "sick" people, and each will tend to pull the other down still more. The man who thinks that all is fear is apt to see much fear, and will be brought into contact with others who will seem to prove his theory. And the man who looks for good in everything and everybody will be likely to attract to himself the things and people corresponding to his thought. We generally see that for which we look. We receive only that which corresponds to our mental attunement. If we have been discouraged, we have dropped into a negative key, and have been affected not only by our own thoughts but have also received the added depressing thoughts of all the others around d us who have not yet learned the law of attraction in the thought world. We recognize this without much trouble when we come in personal contact with people and feel their vibrations. When your mind is operating along positive lines you feel strong, cheerful, happy, confident and courageous, you can do your work well, and you progress on your road to health. In some persons the positive element seems to predominate, and in others the negative quality seems to be more in evidence. When two people first meet there is generally a silent mental conflict in which their respective minds test their mental quality, and fix their relative position toward each other. This process is mostly unconscious, but it occurs nevertheless. The adjustment is often automatic, but occasionally the struggle is so sharp - the opponents being so well matched - that the matter forces itself into the consciousness of the two people. We are positive or negative to everyone with whom we relate. We may be positive to our children, our employees and dependents, but we are at the same time negative to others to whom we occupy inferior positions, or whom we have allowed to assert themselves over us. Remember you possess the power to raise your mind to a positive pitch by an effort of will. And, it is equally true that you may allow yourself to drop into a low, negative note by carelessness or a weak will.
We act the way we think
Realize too, that no one, not even you can think positively and negatively at the same time. Be totally aware also, of the fact that every thought transforms itself into an attitude and subsequently your attitudes are apparent through your actions. All the more reason to think positively don’t you think? To hasten your desire to think correctly, internalize this reality metaphor. “We Act The Way We Think, And Our Actions Reveal Our Thoughts.” Only the hypocrites think otherwise.
Positive Mental Attitude
One of the most important things to cultivate this year is a positive frame of mind. A positive frame of mind is very good for the health.
A lot of scientific studies have shown that your mental attitude can influence your physical health and thereby influence how well you live, as well as how long you live.
There is a popular question which is used to determine whether you are an optimist or pessimist. It is the glass with half of it containing liquid. The question is “How do you see the glass?” Half full or Half empty The idea is that if you fall into the half full group; you are an optimist but if you fall into the half empty group; you are a pessimist. While the issue of your frame of mind may not be as simple as whether a glass is half empty or full, this example helps us to understand that your perception of situations is very important.
A positive attitude helps you to perceive opportunities you probably would not see if you were pessimistic. A positive frame of mind helps you to convert seeming disadvantages to advantages. A positive frame of mind helps to bring out the best in you. It is human to feel depressed and discouraged when things work out wrongly, but renewing your strength and summoning the right frame of mind is important. Life inevitably presents challenges and frustrations, but it is up to you to look for ways to improve your life and enhance your overall well being.
Usually, when you surmount such problems, you become more experienced and are able to handle life with greater pleasure. The bonuses of being positive are more than just being able to handle situations. It is now known that a positive attitude enhances your physical vitality, humour and social connections. People gravitate towards positive people because they help them to be hopeful. On the other hand, negative expectations make you age faster than nature intended.
Overall, positive people do not age as fast as negative people. Some people are the most horrible pessimists you can imagine. They do not wish anyone any good and their ambition is to kill other people’s ambition. I am not referring to sincere and informed criticism here. Such negative attitudes are unhealthy. Scientists say that having negative thoughts could make you more illness – prone. Pessimists have been shown by scientists to have more activity in the right pre – frontal cortex of the brain. Negative brain activity has been linked to a weakened immune system.
These people are more sensitive to negative events. Pessimists never feel allright, they are jumpy and usually introverted. Are you a pessimist? If the answer is yes, improve your health in 2007 by working on your frame of mind. You have to re – organize your mental / thought processes in order to get the best out of every situation. You can do a number of things to help you loosen up. These are;
Exercise: During exercise, our body releases substances called endorphins. These are feel good substances which reduce stress, depression and anxiety. Exercise helps to diffuse tension. After a good bout of exercise, your mind is clearer and your internal courage renewed.
Nothing seems so bad. You are able to be more positive in your attitude and probably find solutions to nutty issues. You are less irritable and anger is reduced as well. You should cultivate a habit of regular exercise, but in addition to that, if someone upsets you or an issue is bothering you – Go for a long walk. By the time you are through, you will be more rational in your thoughts and able to handle the situation better.
Eat well: I remember that Bob Marley’s song which says that “..a hungry man is an angry man.” This is a very true statement, but unfortunately, there are a lot of men who are not hungry, but are angry too! They are missing essential nutrients in their diet. Poor nutrition contributes to our state of mind. This does not have anything to do with money. It is a matter of having nutrients that your brain needs. The B vitamins, grains and fish oils are essential brain food. Some people spend a lot of money drinking the choicest wines, well brewed beers, whiskies, etc, but do not bother about healthy food. That is why there are some grouchy and stuffy executives.
It is difficult for you to be charitable if your brain is starved of nutrients. At worse, if you do not have time to eat well, take a good supplement tablet everyday. It is a poor substitute, but it is better than nothing.
Get adequate rest: It is important that you get plenty of rest. Sleep rejuvenates and refreshes you. I know that it is sometimes difficult, but you have to find time to rest! Get plenty of rest. It will help your attitude and help you to cope with the vagaries of life.
Incorporate laughter a great stress buster: This is the real tonic that will help to convert a negatively prone person. There are a lot of interesting comedy videos, books, etc. Find time to read or watch some regularly. Laughter combines all our senses harmoniously to give peace, joy and relaxation. It is a very good tonic for helping to re – orientate the mind towards positive thought processes.
A positive attitude and your job - This deserves special mention because a person’s job is what keeps him occupied. Try to find satisfaction with your station in life even if you aspire to something higher. The level of commitment you exhibit at your job is an indication of your frame of mind. When you progress, you will excel. People who are not satisfied with little things will always be on the outlook for something higher. This means that they will always find it difficult to be satisfied with their station in life. Always maintain a positive frame of mind, no matter your disposition.
Researchers in the University of Turku in Finland conducted an interesting study which showed that men who reported higher levels of satisfaction with their life were more likely to be alive 20 years later whilst dissatisfied men were more likely to die before then. Positive people have lower rates of cardiovascular (heart) problem. Keep a positive frame of mind, it will stand you in good stead.
A lot of scientific studies have shown that your mental attitude can influence your physical health and thereby influence how well you live, as well as how long you live.
There is a popular question which is used to determine whether you are an optimist or pessimist. It is the glass with half of it containing liquid. The question is “How do you see the glass?” Half full or Half empty The idea is that if you fall into the half full group; you are an optimist but if you fall into the half empty group; you are a pessimist. While the issue of your frame of mind may not be as simple as whether a glass is half empty or full, this example helps us to understand that your perception of situations is very important.
A positive attitude helps you to perceive opportunities you probably would not see if you were pessimistic. A positive frame of mind helps you to convert seeming disadvantages to advantages. A positive frame of mind helps to bring out the best in you. It is human to feel depressed and discouraged when things work out wrongly, but renewing your strength and summoning the right frame of mind is important. Life inevitably presents challenges and frustrations, but it is up to you to look for ways to improve your life and enhance your overall well being.
Usually, when you surmount such problems, you become more experienced and are able to handle life with greater pleasure. The bonuses of being positive are more than just being able to handle situations. It is now known that a positive attitude enhances your physical vitality, humour and social connections. People gravitate towards positive people because they help them to be hopeful. On the other hand, negative expectations make you age faster than nature intended.
Overall, positive people do not age as fast as negative people. Some people are the most horrible pessimists you can imagine. They do not wish anyone any good and their ambition is to kill other people’s ambition. I am not referring to sincere and informed criticism here. Such negative attitudes are unhealthy. Scientists say that having negative thoughts could make you more illness – prone. Pessimists have been shown by scientists to have more activity in the right pre – frontal cortex of the brain. Negative brain activity has been linked to a weakened immune system.
These people are more sensitive to negative events. Pessimists never feel allright, they are jumpy and usually introverted. Are you a pessimist? If the answer is yes, improve your health in 2007 by working on your frame of mind. You have to re – organize your mental / thought processes in order to get the best out of every situation. You can do a number of things to help you loosen up. These are;
Exercise: During exercise, our body releases substances called endorphins. These are feel good substances which reduce stress, depression and anxiety. Exercise helps to diffuse tension. After a good bout of exercise, your mind is clearer and your internal courage renewed.
Nothing seems so bad. You are able to be more positive in your attitude and probably find solutions to nutty issues. You are less irritable and anger is reduced as well. You should cultivate a habit of regular exercise, but in addition to that, if someone upsets you or an issue is bothering you – Go for a long walk. By the time you are through, you will be more rational in your thoughts and able to handle the situation better.
Eat well: I remember that Bob Marley’s song which says that “..a hungry man is an angry man.” This is a very true statement, but unfortunately, there are a lot of men who are not hungry, but are angry too! They are missing essential nutrients in their diet. Poor nutrition contributes to our state of mind. This does not have anything to do with money. It is a matter of having nutrients that your brain needs. The B vitamins, grains and fish oils are essential brain food. Some people spend a lot of money drinking the choicest wines, well brewed beers, whiskies, etc, but do not bother about healthy food. That is why there are some grouchy and stuffy executives.
It is difficult for you to be charitable if your brain is starved of nutrients. At worse, if you do not have time to eat well, take a good supplement tablet everyday. It is a poor substitute, but it is better than nothing.
Get adequate rest: It is important that you get plenty of rest. Sleep rejuvenates and refreshes you. I know that it is sometimes difficult, but you have to find time to rest! Get plenty of rest. It will help your attitude and help you to cope with the vagaries of life.
Incorporate laughter a great stress buster: This is the real tonic that will help to convert a negatively prone person. There are a lot of interesting comedy videos, books, etc. Find time to read or watch some regularly. Laughter combines all our senses harmoniously to give peace, joy and relaxation. It is a very good tonic for helping to re – orientate the mind towards positive thought processes.
A positive attitude and your job - This deserves special mention because a person’s job is what keeps him occupied. Try to find satisfaction with your station in life even if you aspire to something higher. The level of commitment you exhibit at your job is an indication of your frame of mind. When you progress, you will excel. People who are not satisfied with little things will always be on the outlook for something higher. This means that they will always find it difficult to be satisfied with their station in life. Always maintain a positive frame of mind, no matter your disposition.
Researchers in the University of Turku in Finland conducted an interesting study which showed that men who reported higher levels of satisfaction with their life were more likely to be alive 20 years later whilst dissatisfied men were more likely to die before then. Positive people have lower rates of cardiovascular (heart) problem. Keep a positive frame of mind, it will stand you in good stead.
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