The Exercise you obtain:
Do you want to live longer?
Dr Roy .J. Shepherd, an expert on exercise and aging at the University of Toronto, in the Sixth Edition of the Natural Remedies Encyclopedia explains it: “you’d have to go a long way to find something as good as exercise as a fountain of youth, and you don’t have to run marathon to reap the benefits. Little more than rapid walking for 30 minutes at a time three to four times a week can provide ten years of rejuvenation.”
Exercise is another important law of healthy living but unfortunately, we are too carried away by our works once comfort of our offices and homes that we neglect it. Here is a brief summary of some of the things that regular exercise can begin to do for you right away:
Exercise will improve the tone of your muscles and blood vessels, charging them from weak and flabby tissue to strong and firm tissue, often reducing blood pressure in the process.
It will increase the efficiency of your heart, gradually making it to grow stronger and pump more blood with each stroke, thus reducing the number of strokes needed to supply your body with life-giving blood.
It will improve your digestion by quickening the circulation and helping to lift the blood back to the heart from the digestive organs and thus normalizing your bowel action.
It will increase the efficiency of your livings, conditioning them to process more air with less effort.
Exercise increases your maximum oxygen consumption by increasing the amount available and the efficiency of its delivery to the blood cells.
It will improve the overall condition of your body, especially your most vital parts: the lungs, heart, blood vessels and endocrine system. This will impart added protection against sickness.
It can change your whole outlook on life, enabling you to relax, work more efficiently and handle stress better. When not overdone, it imparts a cheerful quality to the mind.
It will enable you to sleep better at night and think better during the day. Exercise strengthens the will and helps to get more work done with less fatigue.
Exercise further slows down the aging process-by slowing down the natural physical deterioration that old age normally brings. It gives a new zest for life at a time when you most need it and there is evidence that it can reduce the likelihood of cancer.
This law of healthy living provides a powerful increase of oxygen to the body. Ordinarily, a man in hales about 500 cubic inches of air every minute. By walking about four miles per hour, he draws in about 2,500 cubic inches per minute, or five times more than that absorbed when sitting down. But if you are over 50, exercise carefully. Avoid jumping and pounding activities. The best objective is light exercise such as walking for 30 minutes, three to five times weekly.
One of the great faults of our current civilization is that our young adults about the age of 25 become ‘too busy’ to exercise. Yet, for the next two decades of their lives, they probably need it even more than when they were children.
A lack of physical activity leads to abnormal or accelerated clotting of the blood in coronary cerebral and other arteries as well as in the veins. Thus, it is now felt that regular on-going activity all year long may be important in preventing or reducing strokes and coronary heart attacks.
For his busy age, walking is one of the simplest and best exercise. Go out there into the open an and walk. Leave all your cares behind you briskly set off with your arms swinging. Take deep breaths of air as you go and afterward, experience the new life.
.The water that cleanses: Water is one of the most valuable helper’s you have in the daily task of keeping n health or in receiving health when it is lost. How very important it is that you drink enough water each day. Yon kidneys alone filter about 50 gallons of fluid each day. In a 24-hour period, more than eight quarts of digestive juices flow into the digestive tract. Much of this water is recycled over and over again by the kidneys. But about two to four quarts of water a day are lost through the urine, lungs or perspiration. Thus, if you do not keep drinking water, your kidneys cannot perform their functions well and kidney disease results.
It has been found that water intake can increase physical endurance and ability to work by as much as 80 percent. When you do not drink water, your blood thickens and flows with greater difficulty. This can cause trouble not only in body tissues and organs but also to your heart that must pump that sludged blood.
So many people eat far too much of salt, sugar and protein, yet each of these substances requires additional water to process. Lack of water not only affects health, it affects work production as well. It is therefore generally recommended that we drink eight glasses of water a day. But it is best if you do not drink it with your meals but between them. According to experts the very best times for water drinking is first thing upon arising n the morning and then 30 minutes or so before each meal.
The drinking water should be pure but unfortunately this is becoming too difficult to obtain. One solution to this is to purchase a reliable water distiller for your home. This will clean the water. Distilled water will rather than hurt, help you especially when eating a good diet so that you are obtaining you proper amounts of calcium and other minerals from your food. In contrast, regular water often contains an excess of inorganic sodium, chlorine, Sulfur, fluorine, iron, chromium, lead and other undesirable elements and in far greater amounts than the body could possibly use. We can be thankful that small, inexpensive home distillers are now easily available.
If you have the choice, when drinking water from pipes, it is better to drink hard water and soft water. The hard water, which mainly has calcium and magnesium in it, will lower the chances of acquiring cardiovascular and kidney diseases.
When we come to the individual need for water, it is readily realized that water is certainly our most precious mineral. It is the most essential of all minerals for our bodies. An animal can lose all its fats, about half its protein but if it loses as much as one-tenth of its water, it will die.
Your body is 80 percent water. The countless millions of cells inside of you are constantly being bathed in water. And this is not merely a soaking process, but a rewashing activity done by your blood stream. Water in the blood brings nutrition and oxygen to your tissues and caines off wastes. If injury occurs, coagulants come out of the fluid and stop the bleeding, while white blood cells emerge from the blood stream and begin to attack the poisonous substances.
Delicate chemical balances are maintained by the flowing blood as hormones, digestive substances and many other vital substance are transported through the body fluids to their appointed places. It is no wonder than that this most precious commodity should be needed by mankind not only inside but outside as well.
.The Power Of Abstemiousness: To be abstemious ‘is to be moderate or separating in the use of certain things including an excess of even good food. Here, we are speaking of self-control. In order to succeed physically, mentally and morally in life, we must have temperance in regard to things good and abstinence in regard to things harmful. And in order to preserve good healths, temperance in all things-labour, eating and drinking is necessary.
Even when eating the most careful diet, you can get too much of a good thing. Too much even of the best food is harmful. Too much sunshine can result in severe sunburn, too much exercise can cause excessive exhaustion and so, this law, one of the most important of the laws of health should not, be downplayed.
The famous American writer, William Cullen Bryant, lived to a very old age. When asked the reason for his excellent health in such an advanced age, he replied, “ it is all summed up in one word: moderation.” If we would be temperate in all things, self-control must be exercised in our daily diet, work habits, recreation, conversation, travels, sleep and study. Throughout life, we must ever be on guard lest we fall into intemperance.
Have certain times to work and certain times not to, do the same with your mind. Turn it off at times and just relax. Moreso, be cheerful. Permit nothing to keep you continually depressed or anxious. Note that people that are cheerful and relaxed always are healthier and have longer, happier lives than they otherwise would-without exception.
Lady Godknows Ogbulu
NPC Wants Increased Support For Women, Girls’ Bodily Autonomy
The Executive Chairman, National Population Commission (NPC), Alhaji Isa Kwarra, has called for increased support for women and girls’ bodily autonomy.
Kwarra made the call at a news conference on the State of the World Population (SWOP) with the theme “My body is my own: Claiming the Right to Autonomy and Self Determination” in Abuja, last Monday.
The NPC chairman emphasised the need for women and girls to make choices about their bodies, including when to marry.
He said “denying women and girls right of bodily autonomy translates to denying them rights to choices that shape their existence.
“Women and girls should have right to decide when to start having children, how to space the births of the children, decide on the number of children they wish to have.”
Kwarra, who described women’s equitable access to healthcare services without fear or violence as inalienable rights of women, condemned coercion or the practice of having someone else to decide for them.
He frowned at the practice of allowing women and girls face constraints in exercising their rights from birth to opportunities of taking decisions that should shape their lives and future.
He emphasised the importance of education for women and girls, noting that investing in girls’ education was the most effective way of generating significant economic return and progress of nations.
He reiterated the need for upholding bodily autonomy for women and girls to enhance Nigeria’s prospects to achieving Sustainable Development Goals (SDGs).
The Chairman, House of Representatives Committee on Population, Mr Lawal Idris, commended the National Population Commission (NPC) and the UN Population Fund (UNFPA) for timely launch of SWOP.
Idris promised to continue to work in synergy with both the population commission and the UNFPA toward giving women and girls access to Sexual and Reproductive Health Rights (SRHS) essential for attaining Demographic Dividends (DD).
According to him, girl child education is paramount in the development of the country.
The Executive Director, Education as Vaccine (EVA), Ms Buky Williams, stressed the need for women and girls to access education, noting that the measure would assist in ending child marriage and its consequences.
Williams regretted that child marriage and women’s denial of access to Sexual and Reproductive Health Rights was responsible for high maternal mortality.
80% Of People Use Herbal Medicine – Expert
The World Health Organisation (WHO) has estimated that about 80% of the world’s population use some form of herbal medicine.
Prof Stephen Offor , made this revelation while delivering his inaugural lecture recently, at the auditorium of the Ignatius Ajuru University of Education in Rivers State.
According to him, research has proved that over 120 most commonly prescribed modern drugs, and one-fourth of all conventional pharmaceuticals, use at least one active ingredient derived from plants.
His lecture titled ‘The Grader of Plants, Our Life and Our Environment”, also disclosed that 25 percent of global prescription drugs are directly derived from plants.
Prof Offor stated further that plants produce a diverse range of bioactive molecules and secondary metabolites which are very rich resources of different types of medicine.
He noted that roughly 50,000 species of higher plants have been used medicinally, thereby affirming the global increase in the use of medicinal plants.
He explained that plants like turmeric, ginger, garlic, bitter leaf, and guava leaf are good botanical detoxitiers, immine boosters, and natural antioxidants.
He also posited that natural plant-based food preservations are generally cheaper, biologically and environmentally safer when compared to chemical preservatives.
Describing the plant as good source of renewable bio-duel like bioethanol and biodiesel, he noted that they do not emit harmful gases and are less expensive.
He noted that if such energy resources are optimally maximized, they could be used for cooking, boiling water, and heating homes and work places.
While attributing the dramatic rise in green-house gases, drought, and global warming to increased deforestation and fossil fuel combustion, he hinted that 707 out of 4,600 plant species are endangened due to environmental degradation and climate change.
Prof Offor further explained that trees and other vegetation directly remove many gaseons and particulate pollutants from the air, reduces greenhouse effect, and serve as erosion and flood control, while also improving air and water quality.
He added that a single large tree could transpire up to 100 gallons of water a day, thereby producing a cooling effect similar to five average air conditioners running for twenty hours.
Another way plants could be useful to man is in eco-remediation, a process that involves the use of locally adapted plant species to clean-up heavy metals and petroleum hydrocarbons from contaminated soil and ground water.
In his submission, he called for the establishment of functional plant research centres in all the states of the federation, plant conservation, and proper environmental education.
He also made case for establishment of a herbarium and botanical garden in the university, while also urging got to find conservation programmed.
Meanwhile, the Vice Chancellor, Prof Ojo-Mekuri Ndimele, in his remarks, said the lecture was a validation that plant conservation would enhance quality life for human kind.
The VC noted that research is the foundation of academics, adding that his administration is building a standard centre for research and development as he extolled the inaugural lecturer for his competence.
By: Sogbeba Dokubo
Health Benefits Of Eating Apples
Apples are quite expensive in the African Clime. Except
in South Africa where its grown commercially, in other parts apple come in varieties.
Naturally apple is one of natures richest fruits in terms of nutrient and usage. Its best consumed raw so one can enjoy the huge antioxidants and other flavonoids that helps build the body. Below are its many uses:
- Tackles High blood Pressure:
Savor a juicy apple and you may help keep your ticker healthy in the process. “Studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples,” say researchers.
Soluble fiber dissolves in water to form a gellike material, according to the Mayo Clinic. According to the University of Illinois, soluble fiber helps prevent cholesterol buildup in the lining of blood vessel walls, therefore lowering the incidence of atherosclerosis (restricted blood flow in the arteries due to plaque buildup) and heart disease. It can also help lower blood pressure levels. A study found that a higher intake of soluble fiber was associated with a decreased cardiovascular disease risk.
Research shows that eating apples (or pears) regularly was associated with a 52 percent lower stroke risk. Furthermore, a study published in February 2020 in The American Journal of Clinical Nutrition found that eating two apples a day helped study participants lower both their LDL (“bad”) cholesterol and triglyceride levels.
Eating Foods With Fiber, Including Apples, Can Aid Digestion
You’ve likely heard that fiber is good for digestion — and what you’ve heard is true! According to Harvard Health Publishing, both types of fiber (soluble and insoluble, which means it can’t be absorbed in water) are important for digestion. And you’re in luck — apples have both types, according to the University of Illinois.
Soluble fiber helps slow down digestion, allowing you to feel full, and also slows the digestion of glucose, which helps control your blood sugar. Meanwhile, insoluble fiber can help move food through your system and aid with constipation and regularity, per Harvard.
Just be sure to eat the apple skin, which contains much of the apple’s insoluble fiber, according to the University of Illinois in the USA.
Apples Can Support a Healthy Immune System
Who doesn’t want a stronger immune system going into autumn? Apples might be an important tool in your immune-supporting tool kit.
According to research in animals, a diet filled with soluble fiber helped convert immune cells that were pro-inflammatory into anti-inflammatory and immune-supporting ones. Another animal study, published in May 2018 in the journal Immunity, found that a diet high in dietary fiber protected mice against the flu. Whether those effects would be seen in humans is unclear until there are more studies.
Still, there’s reason to believe that apples may bolster immunity, in part because they contain immune-boosting vitamin C. A review published in November 2017 in the journal Nutrients found that vitamin C plays many roles in helping the immune system function, such as by strengthening the epithelial (a type of tissue) barrier against pathogens and guarding against environmental oxidative stress, such as pollution to radiation, according to research.
It’s Diabetic-Friendly Fruit
If you have type 2 diabetes, consider adding apples to your diet. Sure, they’re a fruit, but it’s a common misconception that people with diabetes can’t eat fruit.
In this case, apples’ soluble fiber can help slow the absorption of sugar into the bloodstream and may improve blood sugar levels, the Mayo Clinic notes. Plus, per Mayo, a healthy diet that includes insoluble fiber can lower your odds of developing type 2 diabetes in the first place.
Furthermore, a study of people with type 2 diabetes published in August 2016 in Experimental and Therapeutic Medicine found that regularly consuming soluble fiber helped reduce insulin resistance and improved blood sugar and triglyceride levels.
- The Antioxidants in Apples May Play a Role in Cancer Prevention
While there’s no one surefire way to prevent cancer, apples could help play a role. “Apples may reduce the risk of certain cancers, which researchers speculate is related to the antioxidants found in apples,” says Anzlovar. Research suggests that apples have a very high level of antioxidants, and in laboratory studies, these antioxidants have been shown to limit cancer cell growth.
A review published in October 2016 in Public Health Nutrition found that eating apples regularly is associated with a reduced risk of certain cancers, including colorectal, oral cavity, esophageal, and breast cancers.
The fiber in apples may provide cancer-preventing perks. A study published in March 2016 in the journal Pediatrics found that women who ate more high-fiber foods during adolescence and young adulthood (especially lots of fruits and vegetables) had a lower breast cancer risk later in life.
And another study, published in January 2019 in the journal The Lancet, found that a diet high in dietary fiber could protect against colorectal cancer and breast cancer, as well as type 2 diabetes and cardiovascular disease.
6. Apples Can Support Healthy Weight Loss
A diet rich in fruit (and vegetables) can help you maintain a healthy weight — or shed pounds — according to the Centers for Disease Control and Prevention.
Because apples are filled with dietary fiber, they are high on this list. “Fiber slows digestion and the rise of blood sugar, keeping you satiated and less likely to overeat,” says Levinson.
According to that study in The Lancet, people who ate the most fiber had a significantly lower body weight. Research shows that overweight women who ate three apples a day lost 1.22 kg (2.7 pounds) after 12 weeks.
At only 95 calories for a medium-sized apple, this fruit is one you’ll want to keep on hand when sweet cravings strike.
- Apples May Help Prevent Alzheimer’s Disease
Time to start eating more apples and other flavonoid-rich foods like berries and tea. Research published in August 2020 in The American Journal of Clinical Nutrition found that adults age 50 and older who included only a small amount of flavonoid-rich foods like berries, apples, and tea in their diet were a whopping 2 to 4 times more likely to develop Alzheimer’s disease and related types of dementia over 20 years compared with people who ate more flavonoid-rich foods.
On top of that, a review published in January 2020 in the journal Biomolecules found that quercetin, a flavonoid found in apples, protects neurons from oxidative damage and contains other anti-Alzheimer’s disease properties, too.
By Kevin Nengia
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