8 Tips on healthy living

Posted on July 13, 2013 by john in Health care

There are many factors that can lead to you developing the disease, with a healthy lifestyle, heart disease, cancer, stroke, lung disease or chronic, all of these can be treated or prevented if you are able to live a healthy lifestyle. Here are tips on healthy living.

1. Do not smoke and avoid secondhand smoke
Smoking is one cause of death in America. If you are a woman smoking, your risk of heart disease and cancer will be possible, especially if you use oral contraceptives. Beware of cigarette smoke in the workplace or the home will also increase the risk.
Here are some of the chemical constituents in cigarette which include carbon monoxide (CO) generated from cigarette smoke. In addition, there will be hydrocyanic acid, nitrogen oxide (NO) and formadelhida. Toxic chemicals in cigarettes comes from the tobacco smoke can be irritating to the respiratory tract and lungs that can cause carcinogenic substances (cancer).

Tar.
Tar substance that is found in cigarettes and it can make the cigarettes are cancer risk factors. Mainly on the type of cancer that attacks the organs and respiratory tract. Tar is a substance that is carcinogenic, which will can cause irritation and respiratory tract cancer for a smoker.

At the time of cigarettes smoked, the tar into the oral cavity as a dense vapor. Once cool, would become solid and form a brown precipitate on the surface of the tooth, respiratory tract, and lungs. It is no wonder we can identify heavy smokers of teeth color as well. The tar in cigarette consists of over 4000 chemicals of which 60 chemicals of which have carcinogenic properties. It is part of a type of cancer caused by smoking.

Carbon Monoxide (Co).
Carbon Monoxide is poisonous and dangerous substances generally be found in secondhand exhaust fumes of motor vehicles. Turns Carbon Monoxide also contained in a cigarette is inhaled and inhaled a smoker. Contained in each cigarette contains 3-6 Co substance is burned. Substance carbon monoxide can bind to hemoglobin blood so oxygen is separated from the binding. This causes narrowing of blood vessels and tissues harden causing blockage. This is the cause of coronary heart disease and other vascular diseases such as stroke. This is why smoking can cause heart disease and stroke.

Similarly, some of the things associated with a wide variety of toxic and hazardous substances in cigarettes that we must recognize that the content we will recognize the toxins in cigarette will be prevent us from smoking is very detrimental to health.

2. Curb cholesterol
High cholesterol, a major risk factor for heart disease and indirectly increases the risk of stroke. According to the American Heart Association, a woman at the age of 55 years will be higher cholesterol tendency than men. Try to stick to a diet!
Here are the facts about cholesterol:

- Cholesterol is a major lipid in the body. Cholesterol can inhibit the arteries and lead to angina and heart attacks. Cholesterol is a very important risk factor for the strong and the blood vessels in the heart organ

- High cholesterol levels increase a person’s risk for stroke (a condition where the blood supply and oxygen to the brain is less, so it can cause paralysis on one side of the body and sometimes the patient may lose the ability to speak).

- The higher the cholesterol level, the higher the risk of coronary heart disease (CHD)

- While the lower the cholesterol level, the lower the risk of CHD and the lower the blockage of blood vessels in the brain and arteries stoppage feet.

- There are two types of cholesterol, the bad cholesterol (LDL Cholesterol - Cholesterol Level Low Density) which causes the accumulation of fat in the arteries, and good cholesterol (HDL Cholesterol - High Density Cholesterol Level) that protects the body from the accumulation of fat.

- Many of the UK and the U.S. have high cholesterol content. High cholesterol levels coupled with the presence of one or more risk factors for heart (such as smoking, high blood pressure, overweight, stress, suffering from diabetes or have a kinship with someone who is suffering from CHD in people under 60 years old) have a risk factor that is very large compared with those who only have high cholesterol levels. The more risk factors that a person has, the greater their risk for heart attack.

- High cholesterol levels are generally caused by high consumption of foods containing fat and lack of exercise. Another minor cause is related to genetic factors (heredity). Sometimes, thin people can have high cholesterol levels, while obese people actually have normal cholesterol levels.

- Cholesterol contained in foods such as eggs, fast food (like pizza, hamburgers, fried chicken, French fries, and chips), cake, cookies, chocolate, liver, sausage, and much more.

- All types of alcohol can raise cholesterol levels in the body.

- Label “Low Fat” listed in the food sometimes is not entirely true. Sometimes the food contains more fat than you need or you want.

- Reduce fat intake, avoid alcohol consumption, trying to always exercise regularly (daily regular exercise can lower cholesterol 10% to 20%) are some steps you can do to reduce cholesterol levels in the body.

- o Someone who had normal coronary arteries (meaning no cholesterol plaque there) had higher levels of cholesterol in the body by 5 mmol / l, and LDL cholesterol levels of less than 3 mmol / l.

- Target cholesterol levels to be achieved for those who have a narrowing in the artery vessels, or those who have a heart attack or who have had angioplasty or heart bypass surgery is less than 4 mmol / l and LDL cholesterol less than 2 mmol / l.

- Statins are a group of drugs that can reduce the body’s cholesterol levels by approximately 30%. Statins can enurunkan risk of heart attack and stroke by 30%, and deaths by 20%. Statins are generally well tolerated by the body with better and more effective at lowering cholesterol as compared to the method of keeping food. Statins can also reduce a person’s predisposition to heart attack and angina by reducing inflammation in the blood vessels in the fat deposits in the arteries that there even become less
dangerous.

- Statins are given to those who undergo artery constriction in the blood vessels, even if one’s cholesterol levels were normal (less than 5.0 mmol / l) are still advised to take statins. So also with those who have experienced a heart attack, angioplasty or heart bypass surgery is also advised for taking Statins.

- Statins are also given to those vessels normal arteries (not narrowed) but they have an increased risk for heart attack or stroke that accounted for more than 20% (based on the graph). However, if a person with high cholesterol levels but have a lower risk for heart attack, he does not need Statins. Not all patients with high cholesterol levels need Statins.

- If your cholesterol level is high, then there are no symptoms that you can observe. The only way to know that high cholesterol levels are a person with a blood test (to measure cholesterol levels in the blood).

3. Pay attention to your weight
This is a health problem not a vanity issue. Women have a tendency to high blood pressure if they weigh 20 pounds or above the recommended weight. Furthermore, if you are too fat, especially around the waist, you are at great risk for some health problems such as diabetes, heart disease and stroke. Avoid eating too many carbohydrates, sugars and fatty foods. Body fat will make you look less attractive. In addition, obesity is synonymous with disease. It could be due to lazy to exercise, too over consume fatty foods and a variety of other causes that ultimately cause the body to become fat.
Check out some of the dangers body is too fat:
1. Hypertension
High blood pressure to be one of the horrible consequences of body fat. This disease is one of the dangerous diseases. In people who are obese, cholesterol levels in the blood can clog blood vessels.
2. Periods become irregular
Presence of too much fat causes the body’s metabolism becomes unbalanced. The imbalance in the body’s metabolism causing irregular menstruation. Forward, backward and even menstruation can stop in time.
3. Become less fertile
Usually fat woman miscarried often difficult even to get pregnant. In obese people, usually caused by an imbalance of hormones. Well, this hormonal imbalance can cause the uterus to become less fertile.
4. Heart disease
Obese people are at risk of heart disease is great. Cases of sudden death from heart disease and had so much common as a result of obesity. Avoid junk food, because it can lead to obesity.
5. Arthritis
Common parts of the body is attacked by this disease joints. Inflammation of the joints very often experienced by obese people. This is because the pressure on the joints.
6. Kidney stones
One potentially dangerous disease attacking obese people are kidney stones. Kidney function in the body is very important. If you get into trouble, it would be very dangerous. Fat was the cause of the blockage of urine drainage.
7. weak muscles
Weak muscles are not good. Conditions like these make obese people are lazy to do activities like sports. How could this happen? the reason is because the people who are too fat to muscle them wrapped and pressed by fat.
8. Depression and cracked heels
Adverse effects of body fat can be so complex turns. In obese people, from the psychological side can be disrupted and eventually lead to depression. Psychological disruption is caused by an imbalance of hormones.

4. Multiply eat vegetables
Vegetables are good for health, A diet rich in vegetables and fruits are associated with lower cholesterol. Some studies suggest a relationship between eating vegetables with reduced risk of cancer, rather than spend the time to decide which one to eat vegetables to prevent certain diseases. Focusing on a variety of fresh vegetables such as green leafy vegetables, yellow squash, carrots, brukoli, tomatoes, garlic and onions daffodils. All of this will be good for you.
Fruits and vegetables is one diet that support our health. Consumption of fruits and vegetables are known to many people as a complement to comply with a healthy diet, because fruits and vegetables have nutrients and nutrients that the body needs. Fruits and vegetables are very beneficial to the body and is an integral part so that we can stay healthy and fit.

The content of vitamins and minerals in fruits and vegetables
vitamin A
Good for healthy eyes and skin.
Fruits: avocado, soursop, apple, starfruit, guava, kiwi, mango, melon, papaya, bananas, and watermelon.
Vegetables: Spinach, broccoli, carrots, kale, red sweet potato, pumpkin, green beans, and celery.
vitamin B1
Good for blood circulation, metabolism, and brain function.
Fruit: kiwi, dragon fruit, raisins, watermelon, bananas, and cucumbers.
Vegetable: Long beans, and kale.
Vitamin B2
Good for the formation of red blood cells and increases the flow of oxygen to all body tissues.
Fruit: kiwi, apple, mangosteen, banana, watermelon, and cucumber.
Vegetables: Spinach, green beans, and mushrooms.
Vitamin B6
Well to boost immunity, metabolism, and nervous system.
Fruits: Watermelon, bananas and avocados.
Vegetables: Potatoes, celery, and sweet potatoes.
Vitamin C
Good for healthy teeth and gums.
Fruits: Apples, oranges, dragon fruit, star fruit, mango, guava, papaya, bananas, soursop, and strawberries.
Vegetables: corn, sweet potatoes, cauliflower, and cabbage.
Vitamin E
Good for healthy skin, hair, improve blood circulation, increase endurance, aid fertility genitals, reduce stress, and prevent heart disease and cancer.
Fruits: avocado, mango, kiwi, bananas, and tomatoes.
Vegetables: Broccoli, spinach, peppers, asparagus, squash, and peanuts.
Vitamin K
Good for bone formation and blood clotting.
Fruits: avocado, and kiwi.
Vegetables: Cabbage, broccoli, and asparagus.
Folic acid
Well to boost immunity, and improve energy.
Fruit: Soursop, kiwi, avocado, banana, citrus, tomatoes, and beets.
Vegetables: Eggplant, spinach, kale, broccoli, potatoes, corn, and nuts.
Iron
Good for the formation of red blood cells.
Fruits: avocado, soursop, apple, dragon fruit, and mango.
Vegetables: Spinach, kale, mustard, string beans, cauliflower, cabbage, and cucumbers.
Potassium
Either to control the heart rate, lowers blood pressure, and control the functions of the brain.
Fruit: Oranges, raisins, bananas, tomatoes and watermelon.
Vegetables: Potatoes, spinach, and green beans.
Calcium
Good for bone formation, and prevent ostereoporosis.
Fruit: Soursop, red apples, strawberries, dragon fruit, banana, orange, pineapple, mango, papaya, avocado, kiwi, guava, grapes, pears, and mangosteen.
Vegetables: green Pare, cabbage, and kale.

5. Avoid fatty food
Strict diet of fat associated with increased risk of various cancers. Research on the countries that perform consistently fat diet showed severe accidents and deaths due to colon and breast cancer. Pelaturan recommendation is to reduce the amount of dietary fat to 30% of calories. Sources of fat are cheese or margarine, cooking oil, meat and all dairy products. If you use oil, use olive oil.

6. Rested
It is very important for your body to relax. You can perform a number of ways such as meditation, breathing long, or even reading is a way to relax. Which is better, walk away, you will feel calm.

7. Sport
Some exercise can help you live a healthier, and your life will be even more productive. Recent research suggests that simple changes in your routine day-to-day life would be beneficial to health. So if you are not prepared to sweat during exercise, try to park your car and walk a little way, take the stairs rather than the elevator and play with your child’s hanger. What matters is if it’s there choice, choose to keep moving.

8. Check your blood pressure
The higher your blood pressure, the higher the risk of heart disease. Consult with your doctor to discuss the steps you should take to keep blood pressure at a healthy level.

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