Apanemia Health Centre

Posts Tagged ‘healthy diet’

TUESDAY: Lying on the floor face up and the palms of your hands under your buttocks, lift your legs very straight with no bend. Climb as high as puabdedas and lower legs but do not touch the ground. Up and down as you can in 5 minutes. You can rest a bit and start again.
WEDNESDAY: Get a broom or something. Stand up, separate your legs a bit and then a little inflectional. Hold the stick with both hands horizontally but behind your back. Now turn from side to side with her back straight for 5 minutes.
THURSDAY: Lie on your back. Raise your pelvis and hold it with your hands. Now stretch your legs upward, as if to make bicycles. Bend your knees and stick your chest and then stretch your legs up and down again for 5 minutes.
FRIDAY: Lie on your stomach. Put your hands on your head. Raise your torso so your chest off the floor takeoffs. Up and down for five minutes.
SATURDAY: Lie on the floor, lift your legs (trying to keep as straight as possible.) Raise the torso trying to touch the balls of your feet and return to the original position. Read the rest of this entry »

Hemorrhoids are a common condition that many suffer in silence. This condition appears when not eat a balanced diet rich in fiber. While hemorrhoids can affect anyone, people of middle and upper classes are more likely to develop due to the high consumption of junk food.

There are medical treatments for cases of pain, itching and bleeding, but in the prevention of hemorrhoids and to prevent it from worsening, diet plays a role.

People with hemorrhoids should follow a diet rich in fiber and enough water to enable them to evacuate as usual, keeping constipation at bay. Read the rest of this entry »

To reduce high cholesterol levels and keep them in the appropriate level, the first step is to establish a proper diet.

Dietary recommendations that then we are useful both for the patient with high cholesterol levels and for anyone who wants to follow a healthy diet even though their cholesterol levels are normal.

1. Reduce fat intake to no more than 30% of total calories from the diet. Fats can be of several types:
* Saturated fats: They are those that favor the deposition of LDL cholesterol in the arteries. It is found mainly in the animal kingdom, fatty meats, sausages, milk, cheese, butter, etc. And in some vegetable oils such as coconut and palm.
* Polyunsaturated fats: They are those that protect against atherosclerosis because they produce significant decreases in total cholesterol l and that of LDL and HDL. They must be supplied by the diet because the body is unable to synthesize them. Found in some vegetable oils and oily fish special.
* Monounsaturated fats: Increases HDL cholesterol and is found in olive oil.

2. Low in cholesterol, must contain less than 300 mg of cholesterol per day. Some foods are high in cholesterol and relatively low in total fat, such as liver, seafood and eggs. Read the rest of this entry »

Inserted into a healthy, balanced diet provides the nutrients, calories and hydration necessary to optimize and maintain the smooth functioning of our body, also ensuring proper growth and development. Briefly healthy diet keeps us in a good state of health.

But how? How does a healthy diet? It is not really complicated to remember forever the concept of “variety found in more nutrients” such as salads if you talk about leaving the classic lettuce, tomato and avocado, there are many vegetables that can blend, if you talk about cereal stay only with rice, varies with wheat, quinoa, semolina etc.

Follow this decalogue points and learn to follow a healthy diet:

1. Keep a schedule of meals without skipping breakfast, lunch and dinner. The adult needs to be fed every 6 hours while the children every 3 hours.
2. Takes 6 to 8 glasses of fluid a day. Choose liquid (water, tea, emollient etc.).
3. Consume 3 to 5 fruits a day. It may be in juice, whole, dried fruit, forget to think some more fat fruit, all worth it.
4. Eat every day a big plate of salad vegetables of many colors, the 7 is your number, remember the rainbow colors.
5. Each main meal should have carbohydrates (tubers, grains, beans etc..) Low-fat protein (skinless chicken, egg, fish, milk), good fat (uncooked oils, nuts, seeds, avocados, olives), vegetables and fruit.
6. Includes fish 2 times a week. The one you like, I recommend the anchovy.
7. You need to stew for at least 1 to 2 times per week.
8. Avoid junk food, highly processed foods, fried and foods high in additives such as preservatives and colorings.
9. Do not go overboard with the consumption of salt and salty foods. If you do you earn your problems with your heart.
10. Learn how to calculate how much is your portion size. It’s not as easy for the nutritionist to advise you.

Do not forget that alcohol abuse, smoking, addiction and lack of physical activity go against your health. If you follow a healthy diet live longer and better.

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Fast food, junk or trash can lead to depression, doctors have warned, so those who regularly eat foods high in fat, ready meals, desserts and candies have almost 60 percent more likely to suffer depression than those who opt for fruits, vegetables and fish.

The researchers say their study is the first to investigate the relationship between diet and mental health in general, rather than the effects of individual foods.

Dr Eric Brunner, one of the researchers from University College London, said: “It seems that several aspects of life, such as exercise, it is also important, however it appears that diet plays an independent role” .

The study, in the British Journal of Psychiatry, used data from 3. 486 male and female staff of about 55 years and each participant completed a questionnaire about their eating habits, with a self-evaluation for depression five years later.

The researchers found that those with the highest intake of processed foods were 58 percent more likely to be depressed, five years later.

The researchers suggest several reasons for the protective effect of a healthy diet, they believe that high levels of antioxidants in fruits and vegetables protect against depression, like folic acid that is found in broccoli, cabbage, spinach, lentils and chickpeas.

Roasted such as eating more fish may be protective due to the high levels of polyunsaturated fatty acids (omega 3) states.