Connect with us

Health

Nutrition Tips For Better Health(Part 1 and 2)

Published

on

Good diet is the plank of health. Without eating healthily one will be prone to frequent health challenges.
Experts have confirmed a combination of good diet and healthy lifestyle can elongate one lifespan.
Here are 27 health and nutrition tips that are research based:
1. Don’t drink sugar calories
Sugary drinks are among the most fattening items you can put into your body.
This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food
Therefore, when you drink soda, you end up eating more total calories.
Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.
Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects.
2. Eat nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They’re loaded with magnesium, vitamin E, fiber, and various other nutrients.
Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.
Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism.
In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs.
3. Avoid processed junk food (eat real food instead)
Processed junk food is incredibly unhealthy.
These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.
They’re usually low in fiber, protein, and micro-nutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
4.Coffee is not totally bad.
Coffee is very healthy.
It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.
5. Eat fatty fish
Fish is a great source of high-quality protein and healthy fat.
This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients.
Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.
6. Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively.
7. Take care of your gut health with probiotics and fiber
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria.
8. Drink some water, especially before meals
Drinking enough water can have numerous benefits.
Surprisingly, it can boost the number of calories you burn.
Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day.
The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.
9. Don’t overcook or burn your meat.
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.
However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer.
Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.
It also leads to massive improvements in metabolic health, including improved insulin sensitivity.
The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

21. Avoid artificial trans fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease.
While trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.

22. Use plenty of herbs and spices
Many incredibly healthy herbs and spices exist.
For example, ginger and turmeric both have potent anti-inflammatory effects on the body.

 

By: By Kevin Nengia

Continue Reading

Health

Immunization: Health Board Targets Rural Communities

Published

on

Towards ensuring that immunization campaign achieves its target of over 90 percent, the Rivers State Primary Health Care Management Board, says it has provided modalities for trained health care providers to reach the interiors of the state.
Making this known in an exclusive interview, the Health Education / Coordinator, Rivers State Social and Behavioural Change Communication Committee, Dr Daris Nria, said provisions have been made to take the free immunisation exercise to the rural areas of the state.
Because immunisation programe will be running concurrently in all the local government areas, and these areas will be empowered with boats or other means of transport, as well as logistics.
She used this opportunity to call on the public especially parents and women of child bearing age to avail themselves the opportunity of being immunized against tetanus and other diseases.
In another development, the Maternal and Neonatal Child Health (MNCH) Focal Person, Rivers State Primary Healthcare Management Board, Dr Emen-Jaja stated that the MNCH week slated to commence from 20th – 24th September will provide health care services for children under the age of five years, pregnant women as well as their spouses.
Such services, according to her, include administration of vitamin A, deworming exercise, nutritional screening, general health checks, child spacing and birth registration.
“Both women of reproductive age and their spouses who visit the health care centres would also have free services within the week.

Continue Reading

Health

CSO Wants Cancer Treatment Centres In Rivers

Published

on

The Rivers State Chapter of the Civil Society organsation (CSO) has called on the state government to establish cancer treatment centres in the state to address the current growing cancer cases in the state.
Making the call recently, chairman of the organisation, Mr Dennis Otobo, said going by the status among the community of states in the country, Rivers State needs such centres in strategic areas of the state.
He stated that “going by the position of Rivers State among other states in the country, we are over due to have enough cancer treatment centres, especially considering the State Government’s focus on the health of her people”.
According to him, “taking some of our cancer patients to other neighbouring states does not tell well of our health services, no matter how we look at it.
“Government should establish cancer treatment centres in the state, at least a one hub treatment centre in each LGA”, he said.
Otobo explained that for now, about 99 per cent of treatments for cancer and related services are provided by donor agencies and patients are taken outside the state for treatment, which requires a lot of fund that is mostly not available.
“If government can provide cancer treatment centres in the state, it will not only lessen the impact of the ailment in the state but will also alleviate the suffering of patients who cannot afford going for treatment outside the state”, he said.

Continue Reading

Health

To Much Salt Consumption, Bad For Kidney – Expert

Published

on

A Nephrologist, specialist in Kidney disease, Dr Manda David-West, says excessive salt consumption is one key cause of kidney disease.
Stating this in a recent interview, she said in-take of too much salt is capable of damaging one’s kidney, in addition to raising blood pressure.
“Too much salt can raise up the Blood Pressure (BP), and once the BP is raised, if you are not on medication, It can damage the kidney over time, she said.
In order to prevent this, Dr David West, who is a Consultant Nephrologist at the University of Port Harcourt Teaching Hospital (UPTH) called for limitation in salt in-take.
She further stated that to prevent kidney disease, there was the need to cut down on carbohydrate and callory intake, alongside checking food in-take capable of increasing chances of developing diabetes mellitus.
Dr David West continued that enough intake of fruits and vegetables, alongside exercises with a view to keep fit also prevents kidney diseases.
Contrary to wide spread belief that food supplements are good for the body, Dr David West said too much intake of food supplements is not good for the body.
Accroding to her, besides taking fruits and vegetables, “they should engage in daily exercise, try and keep fit and be active as much.
“Even (food) supplement has not been proven to be good to the kidney, especially when it is taken for a long time.

Continue Reading

Trending