LifeMojo

Health Tip - 10 November 2009

LifeMojo Team — Mon, 09 Nov 2009 18:30:00 GMT

Avoid crash diets as they are bad for health and you will gain what you have lost once you take a break.

Crash diets are things people go on in order to wear an old dress or suit for a particular occasion. That's the only purpose that they serve. If you are going to diet, choose a sensible, healthy option that will see a slow, long term weight loss rather than a crash diet. A balanced diet and moderate regular exercise will gently get you toned up, and keep the weight off for good.

Health Tip - 09 November 2009

LifeMojo Team — Sun, 08 Nov 2009 18:30:00 GMT

If you have a sitting job, make it a point to get up at least every half an hour and stretch yourself.

Effects of Smoking on Nutrition

LifeMojo Team — Sun, 08 Nov 2009 18:30:00 GMT

Cigarettes are one of the most lethal carcinogens known to man. They are the single most common and preventable cause of cancer in society. Although most people know that cigarette smoking causes lung cancer and other respiratory illness, and it is one of the main causes of heart disease, most people do not grasp the nature and extent of how harmful tobacco is.

The combination of smoking, liberal drinking and poor nutrition conceivably elevates the risk for various chronic diseases such as cancer and cardiovascular disease. Studies show that, beyond the act of smoking itself, smokers may engage in other negative health behaviors like:

Eating too few fruits and vegetables,
Consuming alcohol and caffeine,
Not getting sufficient sleep,
Eating foods with a high fat content,
Being physically inactive (not getting enough exercise).

A recent study conducted by professors at Berkeley shows that smoking influences nutrition in ways that cannot be accounted for in diet alone. Some of their findings are given below:

Vitamic C: Vitamin C is an important disease-prevention antioxidant. Antioxidants are thought to help the body fight off diseases ranging from cancer to heart disease, and help stave off the degenerative effects of aging. The more a person smoke, the more vitamin C is lost from the tissues and blood. For example, Smoking just one cigarette robs the body of 25mg of vitamin C (the amount of vitamin C in an orange). But the body needs more vitamin C to counteract the damage that smoking causes to the cells. To make up for this disturbance, a smoker needs to increase their vitamin C intake to around 2000mg a day by eating more vitamin C rich foods like oranges and by taking vitaminc C supplements.
Vitamin D: Cigarette smoking has a significant effect on vitamin D metabolism. Smokers have a 50% greater incidence of poor vitamin D levels compared with non-smokers.
Calcium: Cigarette smoking has a significant effect on calcium metabolism. Deficient calcium absorption, of course, can lead to osteoporosis, or thinning of the bones. You don't want that to happen.
Vitamin E: Vitamin E is believed to inhibit fatty deposits on the inner walls of the arteries. Smoking causes hardening of the arteries. Therefore, smokers may reduce their risk of developing heart disease by taking Vitamin E supplements.
Blood Circulation: Studies have shown that cigarette smoking impairs blood circulation and blood flow from the heart (21% lower in smokers than in non-smokers).
Increase in Blood fat: Two to four cigarettes in a row increase blood fats 200 to 400%. The average smoker has 4 to 6 times the chance of having heart disease if he's in the 45-54 year age group.

If you smoke, you need to eat even healthier than a non-smoker just to get the same nutrients. To help your body's use of nutrients, drink green tea, eat lots of fruit and vegetables, and take vitamin C and vitamin E supplements. And of course, look into quitting!

Health Tip - 08 November 2009

LifeMojo Team — Sat, 07 Nov 2009 18:30:00 GMT

High Blood Pressure Remedy: Take a diet rich in high potassium foods like oranges, bananas, spinach (palak) and cabbage.

Potassium plays an important role in regulating your blood pressure, bone mass, nervous system, muscle function, and heart, kidney, and adrenal functions. People who are taking medication for hypertension are usually recommended to eat a food that is rich in potassium because the increased potassium may increase the amount of sodium excreted from the body. Your daily intake of potassium should total 7 grams per day. Foods rich in potassium include bananas, oranges, avocado, strawberries, potatoes, tomatoes, cabbage, turmeric (haldi), spinach (palak), cucumber and broccoli.

Health Tip - 07 November 2009

LifeMojo Team — Fri, 06 Nov 2009 18:30:00 GMT

Use a good quality non-stick cookware for cooking as it considerably reduces the amount of oil required.

Diet for Kidney Stones

LifeMojo Team — Fri, 06 Nov 2009 18:30:00 GMT

Kidney and bladder stones cause excruciating pain, tend to recur, and are distressingly common. Roughly 10 percent of persons in the world will have at least one stone in the course of their lives. The disorder has a long history. Stones have been found in Egyptian mummies and have been mentioned in histories of Babylonia and ancient China.

What are Kidney stones?

A kidney stone is a hard mass developed from crystals that separate from the urine within the urinary tract. Normally, urine contains chemicals that prevent or inhibit the crystals from forming. However, These inhibitors do not seem to work for everyone, so some people form stones. If the crystals remain tiny enough, they will travel through the urinary tract and pass out of the body in the urine without being noticed.

What are the types of Kidney stones?

Here are a few types:

Calcium oxalate stones are the most common type of kidney stone, occurring in about 80% of cases. Common sense has long held that consumption of too much calcium could promote the development of calcium kidney stones. However, current evidence suggests that the consumption of low-calcium diets is actually associated with a higher overall risk for the development of kidney stones. This is perhaps related to the role of calcium in binding ingested oxalate in the gastrointestinal tract. As the amount of calcium intake decreases, the amount of oxalate available for absorption into the bloodstream increases; this oxalate is then excreted in greater amounts into the urine by the kidneys. Calcium oxalate stones form when ingested oxalate combines with calcium present in the urine.
Calcium phosphate stones are less common. The formation of calcium phosphate stones is associated with underlying health conditions such as hyperparathyroidism and renal tubular acidosis. They usually have a smooth surface, are hard and grow to a large size and can damage the kidneys.
Uric acid stones are more likely to form when the urine is persistently acidic and there is excessive uric acid in the blood and/or in the urine, which may result from a diet rich in animal proteins and purines, substances found naturally in all food but especially in organ meats, fish, and shellfish. Other common causes of high blood uric acid levels are gout and certain metabolic disorders.
Struvite stones are associated with urinary tract infections. Preventing struvite stones depends on staying infection free. Diet has not been shown to affect struvite stone formation. Women and children are more susceptible to forming these stones than men.
Cystine stones result from a rare genetic disorder that causes cystine, an amino acid and one of the building blocks of protein, to leak through the kidneys and into the urine to form crystals.

What are the Symptoms of Kidney Stones?

Common symptoms include:

Pain in your side and back, below your ribs,
Episodes of pain lasting 20 to 60 minutes, of varying intensity,
Pain "waves" radiating from your side and back, to your lower abdomen and groin,
Bloody, cloudy or foul-smelling urine,
Pain with urination,
Nausea and vomiting,
Persistent urge to urinate,
Fever and chills (indicates an infection is also present).

What diet is recommended for Kidney stones?

Here are a few dietary modifications to help you fight Kidney Stones:

Drink more liquids

Drinking 8-10 glasses of liquid each day helps to keep the urine dilute - which reduces the concentration of stone forming minerals in the urine. At least half of the liquid should be water; the other liquids could be any beverages you like.
Reduce the amount of salt you eat

Reducing the salt (sodium) in the diet helps to reduce the amount of calcium in the urine that in turn reduces the tendency for calcium stone formation. Dietary salt reduction is best accomplished by not adding salt to your food and by avoiding those high sodium foods such as processed meats, salty convenience foods (regular, boxed or canned soups, noodle or rice mixes) and salty snacks.
Be sure your diet contains adequate amounts of calcium

Several years ago it was believed that dietary calcium should be restricted in patients with calcium kidney stones. At least two scientific studies now show that the inclusion of at least two servings of high calcium foods per day in the diet actually reduces the rate at which calcium-containing kidney stones form. People who form calcium oxalate stones should include 800 mg of calcium in their diet every day, not only for kidney stone prevention but also to maintain bone density. A cup of low-fat milk contains 300 mg of calcium. Other dairy products such as yogurt are also high in calcium.
Avoid those foods which can increase the amount of oxalate or uric acid in the urine

Oxalic acid or oxalate is found mostly in foods from plants. But only a few have been shown to increase the amount of oxalate in urine. They are rhubarb, spinach, strawberries, chocolate, wheat bran, nuts, beets, and tea. Avoiding these foods may help reduce the amount of oxalate in the urine. Eating foods containing calcium also reduces oxalate in the urine. Calcium binds oxalate in the digestive tract so it is not excreted into the urine.
Vitamin C

The body converts vitamin C into oxalate that increases kidney stone formation. Therefore, if the physician has recommended reducing oxalate in the diet, taking vitamin C supplements may not be a good idea. Doctors recommend no more than 500 milligrams each day for people who have had kidney stones. A person who has a tendency to form kidney stones should consult a doctor or dietitian before taking large doses of vitamins or minerals.
Sugar and animal protein

It has been found that too much of these may also aggravate the development of calcium or calcium oxalate stones. Some sugars occur naturally in foods and that is not a concern. However, people who get kidney stones may benefit from avoiding packaged foods with large amounts of added sugars, and from reducing sugars added in food preparation and at the table.

Meats and other animal proteins - such as eggs and fish - contain purines, which break down into uric acid in the urine. Foods that are especially rich in purines include organ meats, such as liver. Nondairy animal proteins may also increase the risk of calcium stones by increasing the excretion of calcium and reducing the excretion of citrate (citrate prevents kidney stones) into the urine. Therefore, people who tend to develop kidney stones should avoid eating more protein than the body needs each day.
Insoluble fiber

Fiber is the indigestible part of plants. There are two types of fiber: soluble (dissolves in water) and insoluble. Both provide important functions in the body, but it is insoluble fiber (found in wheat, rye, barley, and rice) that may help to reduce calcium in the urine. It combines with calcium in the intestines, so that the calcium is excreted with the stool instead of through the kidneys. Insoluble fiber also speeds up movement of substances through the intestine, so there will be less time for calcium to be absorbed.

So make a habit of eating fruits and vegetable daily in your food. It will surely help you to cure the existing kidney stones as well as prevent you from future kidney stone problems.

Tips for Long Distance Runners

LifeMojo Team — Thu, 05 Nov 2009 18:30:00 GMT

Long distance events are great for those athletes who enjoy running and have a desire to maintain dedicated training throughout the week on a long-term basis. Success in the distance events comes from planning. Training must be consistent and progressive. The training sessions are designed to physiologically and psychologically enhance an athlete's potential to maximize his/her competition experiences.

However there is risk involved with demanding too much from the body too soon. If a runner wants to reach the point where long distances become very manageable and less physically stressful, then it's essential to build up running distances very slowly over time. Running is considered a "high impact" exercise because of the jarring effect it has on the body with every single foot-fall. Although the knees bear much of the burden, the impact that results when each foot meets the ground effects the entire skeletal frame. Over time the body will adapt to the constant demands as muscles, ligaments and tendons eventually strengthen as the runner's conditioning improves.

The physical and mental challenges which face the long distance runner are huge. The long distance run is the ultimate test of stamina and mental concentration combined. There are no quick fixes to making long runs easy, it is often down to hard work, grit and determination, but there are a few tips which can maybe make the task just a little easier.

Pacing: There is no such thing as too slow when you set out on a long distance run. If you are aiming for a specific time then for the first 10% of the distance consider going at 85-90% of the pace needed. Do not go over 100%, any time gained in the early stages is normally exponentially lost in the latter stages.
Stay Loose: Some runners get tense in their shoulders and arms when they start to get fatigued, leading to neck and back pain. You can prevent tensing-up and slouching by shaking out your arms and shoulders regularly. Also, make sure you don't ball your hands up in a tight fist as that tightness will radiate up your arms, to your shoulders and neck.
Rethink the Mileage: Mentally break your course into smaller sections. Your 20 km run will feel much more doable if you break it into four five-kilometer segments. Once you get to the 15 kilometer mark of an 20 kilometer run, think to yourself, "OK, just under 5K from here".
Stride: This is another technique that will help your legs feel less tired. When running, you have a stride length. That is how far you go with each step. Sprinters have large strides to go fast (you will notice your stride to automatically get larger as you increase speed) while long-distance runners should have a smaller step. Smaller steps will conserve energy. So the next time you run, you should decrease your stride to a little lower than your normal jog stride.
Choose Your Ideal Path: The best place to run is a smooth dirt path. Concrete sidewalks can jar your joints as you run. Indoor and outdoor tracks offer a great surface but can get pretty boring pretty fast. If you choose to run on grass, make sure you stay aware throughout your run for obstacles or uneven patches.
Breathing: Here is a technique that will help your cardiovascular system to conserve energy. When you breathe, you probably breathe mostly from the chest. Then, when you finish, you have a heaving chest. Instead of breathing entirely from your chest, you should breathe from your stomach too (belly breathing). That way, you will take in more oxygen because it fills up the whole lung. It also splits the work that the muscles have to do to get you right amount of air. Your chest will still be heaving after a long run but it should be much better than before.
Take a Walking Break: Don't feel guilty if you stop or walk to get the fluids down during your long run. Many people walk through water stops in marathons. And taking a short walking break gives your running muscles a quick rest, so you'll feel more energized and refreshed when you start running again.
Hydrate: Dehydration can make you weak and dizzy and can leave you with chills even on the warmest day. Drinking plenty of fluids during your long run is probably the most important thing you can do to keep healthy throughout your run.
Proper Fuel: Running out of energy at the end of a long run is known as 'hitting the wall.' Properly fueling during your long run can help you avoid becoming overly tired (which is when you become prone to injury). Sports gels, bagels, bananas, raisins, and candy are all good choices for food to eat on the run. Sports drinks are a good energy alternative if eating while running causes nausea. If training for a marathon, long runs are a good opportunity to learn what type of fuel works best for you before the big race.
Listen to Music: Adding tunes to your next long run can help pass the time by taking your mind off of the seemingly endless journey ahead. A well timed beat can help to get the blood going or start it up again midway through the run. Also, consider multiple playlists for different runs to keep the music fresh. Either way, music can really be a difference maker during a long distance trek, so don't leave home without it.
Know Your Goals: This is probably the most important tip of all. Though the previous ones can help you, you are the one who decides if you really want to finish the run or not. If you have the motivation, you can do it. Assess why you started running and think why it is important to you. And that is the biggest motivation booster you can get. As people say, "When there's a will, there's a way".

Find some buddies to run with. Running with other people can be a great way to keep your mind off the distance you are trying to cover. If you don't have any friends that enjoy running there are usually a lot of running groups around any city that are welcoming to new comers. Make sure you run with people who are at about your pace so you don't have to push yourself beyond what you can do.

Health Tip - 06 November 2009

LifeMojo Team — Thu, 05 Nov 2009 18:30:00 GMT

For good dental hygiene, spend atleast 2 minutes brushing, covering all areas with special attention to where the teeth meet the gums.

Health Tip - 05 November 2009

LifeMojo Team — Wed, 04 Nov 2009 18:30:00 GMT

Avoid late night dinners as they may disturb your sleep because they divert body's resources to digesting when you need to be resting.

How to Eat Healthy - Tips

LifeMojo Team — Wed, 04 Nov 2009 18:30:00 GMT

Eating healthy isn't always easy. Today's hectic lifestyle can often leave us struggling to maintain healthy eating habits while constantly on the go. Families are busier then ever and more often than not, the healthy choice is not the easy choice. But with a little planning there are ways to make sure we are getting the valuable nutrients our bodies need to stay healthy. Here are a few tips to get you started:

Eat a variety of nutrient-rich foods

You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods.
Enjoy plenty of whole grains, fruits and vegetables

Surveys show most people don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
Eat moderate portions

If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know that recommended serving of cooked meat is 85 gram (3 ounces), similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings.
Limit sugary foods, salt, and refined-grain products
Sugar is added to a vast array of foods. In a year, just one daily 300 ml (around 10-ounce) can of soft drink (130 calories) can increase your weight by around 6 kg (13 pounds). See suggestions below for limiting salt and substituting whole grains for refined grains:
- Eat whole-grain breakfast cereals, such as wheat flakes, shredded wheat, muesli, and oatmeal. Bran cereals are not actually whole-grain cereals, but their high fiber content also makes them a good breakfast choice.
- Substitute whole-grain breads, rolls, tortillas, and crackers for those made from refined grains.
- Substitute whole-wheat pasta or pasta made from 50% whole wheat and 50% white flour for conventional pastas.
- Choose fruits and vegetables often. They contain very little salt unless it is added in processing.
- Read the Nutrition Facts Label to compare and help identify foods lower in sodium.
- Choose fresh or frozen fish, shellfish, poultry, and meat most often. They are lower in salt than most canned and processed forms.
Drink more water

Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins.
Keep fat to a minimum

Adult diets should be low in fat, especially saturated fat. Saturated fat, which is the predominant fat in animal products, is more easily deposited as fat tissue than unsaturated fats. Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise. Small amounts of polyunsaturated and mono-unsaturated fats may have some health benefits when they are part of a healthy diet.
Eat regular meals

Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
Reduce, don't eliminate certain foods

Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Drink alcohol in moderation

A healthy diet can include a moderate amount of alcohol (men should drink less than two standard drinks per day and women less than one standard drink per day). Alcohol should not be given to children.
Watch those snacks

Why do we eat snacks? They taste great, they're easy, and they satisfy our sweet and salt cravings. And, let's face it, crunchy food is fun. However, some snack foods are high in fat & salt.
Keep a food journal

The most important tool for weight loss or any dietary change is a food diary (in which you keep note of every single thing you eat throughout the day for at least a week). It helps you track what you're eating, makes you accountable and makes it easier for you to identify areas for change.
Get on the move

As we have seen, too many calories and not enough activity can result in weight gain. Moderate physical activity helps burn off those extra calories. It is also good for the heart and circulatory system and for general health and well-being. So, make physical activity part of your daily routine. Use the stairs instead of the lift/elevator (up and down!). Park your car a little further. Go for a walk in your lunch break. You don't have to be an athlete to get on the move!
Take time to chew your food

Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
Avoid stress while eating

When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
Eat early, eat often

Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off.

Finally, take one step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.