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Folic Acid, a vitamin B variant, can be extremely beneficial for women, especially those who are pregnant or are planning to conceive. This water-soluble form of vitamin B9 could safeguard the fetus from being born with grave disorders like ‘spina bifida’ or anencephaly. If young and pregnant women took this vitamin on a daily basis, nearly 70% of birth defects associated with the spine and brain would never have happened.
This vitamin B type naturally occurs in legumes, nuts, and specific vegetables. However, most of those who are on their way of becoming pregnant or already are do not consume sufficient amounts of these food items routinely. Hence, their bodies do not get the daily required dosage of Folic acid.
The best option of supplying the daily quota to the body is by taking pills and supplements.
Folic Acid: What is it?
Folate and Folic Acid are water-soluble vitamin B9 variants. They can be found in the common dietary items we tend to consume from day to day like grains, beef liver, beef kidney, eggs, meats, dairy products, seafood, nuts, fruits, green vegetables, leafy vegetables and so on. Vitamins, fortified grain products and breakfast cereals include folic acid in artificial form. Our bodies absorb and ingest the synthetic type more effectively than the natural variant.
Benefits of Folic Acid
Though researchers are still in the dark as to why and how Folic acid contributes towards averting birth defects, there is enough circumstantial evidence to prove the above assertion. As a matter of fact, the vitamin can check the incidence of such defects in the early stages of pregnancy, much before they realize that they’re carrying. These defects are usually related to the unborn baby’s vertebral column and brain and are classified as ‘Neural Tube Defects’. Encephalophele, spina bifida and anencephaly are the most common NTDs.
Folate also plays a key role in preventing the baby from other health defects at the time of birth like autism, cleft palate, cleft lip, and cerebral aneurism. A study conducted recently by University of California, Davis led to the finding that pregnant women who regularly took natural foods containing folic acid were less vulnerable to give birth to babies diagnosed with autism spectrum disorders (ASD). These women were also at lesser risk of delivering babies with NTDs, their exposure to home pesticides or insecticides (a high risk factor for autism) notwithstanding.
Furthermore, folic acid is also required for the healthy development of the fetus and placenta. This nutrient also helps in the embryo’s cell division and DNA production and its deficiency could hinder the process of development. According to Diane Ashton, MD and deputy medical director for the ‘March of Dimes’, 50% of pregnancies in the US are spontaneous.
Hence, it becomes all the more essential for women in the child bearing age category to take supplements of this vitamin daily to keep themselves (and presumably their unborn babies) out of harm’s way.
How much Folic Acid to take every day?
As per Institute of Medicine’s, CDC’s, the March of Dimes’ recommendations, that pregnant women should take 600 micrograms of the nutrient from a multivitamin or prenatal vitamin or consume one bowl of enriched breakfast cereal containing 400mcg. These institutions also suggested that women in general should take nothing less than 400mcg of the synthetic Folate every day.
Side effects of Folic acid
There are some downsides of consuming the vitamin B9 variant on a routine basis. The Journal of Epidemiology & Community Health published a report mentioning that women taking folic acid in supplement form were at high risk of succumbing to breast cancer. Many researches and studies have pinpointed a link between supplements of Folate and ectopic pregnancy, leukemia, heart problems, and asthma.
Pregnant women should decrease their consumption of the nutrient following the first trimester. From the 2nd trimester till delivery, women can source the vitamin from food items.
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You must have heard about the health benefits that you get by drinking green tea, considered by many people as the best anti-aging beverage. For example, in Okinawa, Japan-one of the places in the world considered to have most people who live longer, drink green tea daily. A widespread practice by the people who live here is taking a combination of steeped green tea leaves, turmeric and jasmine flowers throughout the day.
Tea is the second most drink taken at large in the whole world. The first is water. But what are the benefits of drinking green tea? A lot of studies have found that regular drinking of green tea might help reduce the risk of getting heart disease. In this article we look at the 5 benefits you will receive by taking drinking tea.
1. Protect the health of your heart
Evidence collected from several studies shows that consumption of anthocyanidin antioxidants and flavan-3-ols components found in green tea might be beneficial for cardiovascular and metabolic health. Green tea prevents risk factors for heart diseases like high blood pressure or cholesterol levels. Studies show that green tea has 10 beta-blocking compounds, 7 calcium channel blockers, and 16 diuretic compounds. Green tea has more ACE-inhibiting properties than any other plant foods that are consumed regularly. This helps increase the amount of blood your heart can pump and lowers the blood pressure.
2. Green tea might protect Brain Cells from Radical Damage
In a research carried out by Salk Institute, it was found that flavonoid epicatechin that is in cocoa, blueberries, grapes, and tea, helps improve memory ability in mice. The researchers realized that epicatechin promotes blood vessel growth in the brain. King’s college researchers also discovered that epicatechin might protect brain cells through mechanisms not associated with its antioxidant ability since epicatechin is a rare flavonoid that can cross the blood-brain barrier. The report from King’s college showed that epicatechin protects brain cells from the adverse effects brought about by beta-amyloid plagues.
3. Helps prevent eye disease and enhance vision
A study published by the Journal of Agriculture and Food Chemistry in 2010 based on an investigation on the effects of catechins on eye diseases found that taking catechins might help protect the eyes from vision loss and oxidative damage.
4. Prevent Alzheimer’s and Memory Loss
Scientists at the University of Newcastle did a study on the effects of black and green tea on people with Alzheimer’s disease. In the laboratory, both types of tea prove to prevent the breakdown of acetylcholine, a neurotransmitter that is heavily associated with memory. They found out that both types of tea inhibited enzymes known as BuChE and beta-secretase. These enzymes reside in protein deposits found in the brain of Alzheimer’s patients. Researchers across the world have also found out that green tea catechins reduce the level of damaging free radicals in the brains of rats.
5. Might Prevent Diabetes
Some studies show that intake of flavan-3-ols found in green tea might improve glycemic control as well as normalize blood sugar levels. As a result of its anti-inflammatory effects, green tea is believed by many to be beneficial for those people who are found to be at risk of having type 2 diabetes. The Green teas catechins seem to contain anti-obesity and antidiabetic effects.
Green tea has antioxidants and other beneficial compounds such as flavonoids, catechins, linoleic acid, quercetin, theobromine and so forth. These have been found to provide significant benefits to people who drink green tea. Besides that, specific anti-aging effects and other benefits of green tea include help with weight maintenance and cancer prevention. To find out more benefits of green tea, you can visit Decuypere Chiropractic.
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You might have seen Spirulina at the food outlets. It is nothing but a biomass of cyanobacteria which comprises blue-green color algae. Even though the algae are good for health, many individuals may not be keen in consuming the biomass.
If we have to describe the algae item in a better way, then it’s nothing but a freshwater plant which grows across different regions from Africa to Hawaii. Apart from being a rich source of vitamins and nutrients, the plant contains high amount of protein and is quite similar to chlorella.
As an individual plans to consume the biomass, he would always be in a better position to restore as well as revitalize health. Rather than eating it directly, the algae can be included in smoothies and juices. You can also think about sprinkling it on soups and salads. Vegetarians can always enhance the iron intake by enjoying the biomass every day.
In case you are not sure to include the biomass in your diet, then you should certainly check out the health benefits you can reap.
Curbs the growth of Candida
Naturally present in the body, Candida is a fungus that absorbs and digests nutrients. In case the growth is not controlled, the fungus can release toxins into the bloodstream and alter the pH balance. As the chronic condition becomes serious, Candida can be the root cause for weight gain, unconsciousness, and damage to the small intestine. Moreover, it can lead to diseases like Crohn’s disease, Hashimoto’s or lupus.
In case you are unable to deal with the condition, then the algae serve to be beneficial. According to studies, the plant not only helps to slow down the growth of bacteria but also keeps the body away from serious ailments. Moving ahead, the plant promotes the growth of healthy bacteria in the intestines. This helps to control Candida in the best possible way.
Reduces blood pressure
Spirulina helps in reducing the blood pressure and minimizing the risk of heart attacks. The pigment, Phycocyanin aids in reversing endothelial dysfunction and in maintaining a good balance in the contraction and expansion of the heart’s membrane. The effect is also observed when veins and capillaries are playing the role of circulating the blood. As the blood pressure is reduced substantially, the biomass helps the individual to control diabetes. Once the person starts consuming the algae regularly, he can observe the results without taking any medicines or going through a chiropractic treatment.
Apart from other health benefits, the biomass prevents plague buildup in the arteries. While high-density protein is reduced, the algae promote ‘good’ cholesterol and lower down the HDL levels. To feel the difference, it’s recommended to add the biomass along with algae that lower cholesterol.
It’s interesting to know that a smoothie with the biomass as the ingredient can help to prevent Cancer. This eventually increases the production of antibodies, strengthens the immune system and combats chronic illnesses. As per a study, the biomass has the potential to curb Cancer cell growth in addition to the ability of controlling blood cholesterol.
Accelerates weight loss
Once you include the protein-rich biomass in your diet, you are sure to help yourself reduce weight. Since protein is known to contribute to the overall development of the body, the nutrient aids to build muscles, regulate blood sugar level, and enhance concentration. You would soon be burning fat once body gains energy and it is utilized for the metabolic activities. The algae also control hunger and stop food cravings over a period of time.
Based in Florida, Decuypere Chiropractic has always been proud in helping people to lead a healthy lifestyle. Besides taking care of numerous health issues, the team offers help in enhancing the nutritional goals and increasing the body’s ability to function efficiently. The practitioners provide a wide range of therapeutic options when people are seeking to reduce weight.
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Living in the 21st cent is fraught with stress for the majority of individuals, regardless of age, gender, and nature of occupation or profession. The maximum stress results from trying to achieve the perfect work-life balance which seems elusive for almost all of us. Your normal lifestyle goes awry as you make every effort to establish the equilibrium that is appropriate for you.
In the process, you end up cultivating bad habits that you find very difficult to get rid of. But if you are a health-conscious individual, you are acutely aware of the significance and indispensability of healthy living. You know that neglecting your health will cost you heavily in the long run and in the worst case scenario might compel you to take premature retirement.
Healthy living is the sum total of healthy habits including consumption of balanced meals, exercising regularly, and abstaining from smoking or drinking. Developing good habits and sticking to them calls for nurturing a strong will and altering the mindset which many find an uphill task. Nevertheless, you must be prepared to make some degree of sacrifice if you wish to live healthy and live long. Following are the five ways you stand to benefit by leading a disciplined lifestyle.
1. You stay healthy and feel good
You will not be able to work efficiently if you do not feel good and vice versa. That there is a psychosomatic connection between the mind and the body has long been established. Healthy living promotes the smooth release of endorphins which are cerebral chemicals responsible for making you feel relaxed and spirited.
In order to encourage the production and secretion of endorphins, you’ll need to take nutritious and balanced diets, indulge in physical activities, and keeping yourself socially active. If you follow the abovementioned healthy habits on a regular basis, you’ll not only look better but feel better as well. And feeling good about yourself can go a long way in boosting your self-esteem and confidence.
2. Your weight is kept under a leash
It does not need to be emphasized that working out routinely and eating right not only prevents you from becoming obese but also lets you stay fit and trim. If Mayo Clinic is to be believed, staying in good physical shape keeps you from becoming overweight. Walking, cycling, swimming or jogging for 45 minutes to 1 hour daily will keep you slim as well as help stimulate the immune system, boost energy levels, and better cardiovascular health.
There are a few habits you can cultivate easily and will require a minimum effort like climbing the stairs rather than rushing into an elevator, walking the last 2-3kms to your home and so on. On the other hand, never skip breakfast which is the most important meal of the day but instead feast on fruits and vegetable preparations. Limit intake of fast and processed foods as much as you can.
3. You feel energetic throughout the day
The necessity of sticking to a balanced and nutritious diet and exercising habitually are also essential for keeping yourself energetic all through the working day. Include generous amounts and portions of vegetables, fruits, lean meats, whole grain preparations, and dairy products containing minimal fat in your everyday meals. Alternatively, maintaining a consistent workout program comes in handy for furthering endurance and building lean mass which in turn furnishes you with sufficient energy for healthy living.
4. Boosts the capacity of your immune system in combating diseases
Consuming healthy and wholesome foods regularly implies that your metabolism is good and the immune system functions effectively thereby keeping lifestyle diseases and disorders at bay. Routinely exercising means the cells, tissues, muscles, cartilages, and bones in your body remain consistently mobilized.
5. Existence is prolonged
Healthy living is tantamount to leading a disciplined life which in turn implies holding onto good habits that ultimately betters your longevity.
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We are what we eat. This famous proverb is especially relevant for breakfast, which sets our food rhythm for the whole day. Therefore, it is very important that it is not only tasty and satisfying, but also useful and balanced. It is not difficult to prepare a healthy breakfast, and it will not take so long as it may seem at first glance. The main thing is to know the basic rules of a healthy breakfast.
According to doctors, breakfast should be no later than 10 am, while you should use half the daily calorie rate. It is believed that the eaten for breakfast is completely burned during the day, which means that it is not postponed by the body for future use. Adhering to the rules of a healthy breakfast, you will always be in great shape and a wonderful mood, and stomach diseases will never bother you.
Many complain that in the morning they can not force themselves to eat, limited only to a cup of strong coffee. Say, the body has not yet woken up and rape it with food there is no need. This is a misconception. Firstly, the absence of hunger in the morning often indicates that in the evening you had a dense supper, or even snacked something for a dream to come. Naturally, in the morning the organism still digests your evening diet and does not want to add work to itself. Secondly, if you do not feel hungry, this does not mean that your body does not need useful substances, proteins and carbohydrates, in order to have the necessary energy reserve for the whole day. This means that a healthy breakfast should not be rich in fats, but with proteins and carbohydrates, and carbohydrates should be “slow”.
Based on all the above, you can derive the basic rules of a healthy breakfast.
Your breakfast menu should include cereals, fruits and dairy products. The latter is a valuable source of useful minerals and animal proteins, so necessary for the body. Fruits will supply the body with vitamins, and cereals will replenish the energy reserves.
Useful are only those dairy products that have not been defeated. They should have a low fat content, not a complete absence of fat. Otherwise, the food will be extremely poorly absorbed by the body.
You do not need to eat too much. The excessively hearty breakfast can do almost more harm than its complete absence. By lunchtime you will want to eat even more, and then there will be no more rules for healthy eating. This is because the excess amount of carbohydrates that have got into the body, causes the release of insulin into the blood. He, in turn, eats sugar, transforming it into fat. As a result, the body begins to need even more carbohydrates, and we want to eat even more.
Food and healthy breakfast
The most suitable products for breakfast are bread from wholemeal flour, buckwheat, oatmeal, dry breakfast without sugar. True, this does not mean that you should give up a beloved and traditional buttered sandwich. It’s just not as useful as we would like. Much better properties in this regard have eggs, cottage cheese, cheese, sour-milk products. You can include in your morning ration a small piece of boiled meat or ham, but avoid eating sandwiches with smoked sausages there will not be much benefit from this. All this goes well with different porridges, and you do not need to think that such a breakfast will be superfluous. Instead of the usual cup of coffee, drink freshly squeezed fruit or vegetable juice or brew tea, in which you can add a small amount of honey.
One of the best products is muesli. If you take raw muesli, refill them with milk and add pieces of fruit, then you will get the most that neither is a healthy breakfast!
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Getting married and settling down with your partner could go a long way in delaying the onset of dementia as per findings of a recent study. Dementia, a debilitating disease which predominates in people aged 60 and above, can adversely affect the cognitive capabilities of an individual, seriously impeding memory and preventing the person from leading a normal, healthy life. The research focused on a total of 15 studies carried out in the past that attempted to analyze a correlation between the incapacitating disorder and one’s marital status, before arriving at the aforesaid inference.
The previous researches which were conducted had a combined sample size of over 8, 00,000 comprising participants from Asia, Europe, North and South Americas. Following the assertion of researchers who concluded that widows, widowers, and singles were more vulnerable to suffering from the damaging disorder, health specialists attributed the finding to one’s extent of social interfacings. The research made public in the ‘Journal of Neurology, Neurosurgery, and Psychiatry’ highlighted that those persons who held onto their bachelor or bachelorette status all through their lives had a 42% higher risk of becoming demented in comparison to married individuals.
On the other hand, those who had lost a partner were 20% more likely to be incapacitated by dementia in sharp contrast to persons who were married. Surprisingly enough, the findings did not indicate that divorced couples were more susceptible to the age related condition than those who had yet not separated. Social scientists and experts from University College, London who took the initiative of carrying out the study, were of the opinion that married individuals were more sincere about leading healthier lives.
At the same time, married persons also had a greater probability of interacting with others compared to those were still single and staying alone in an apartment or flat. In the meantime, individuals whose spouse had died were subject to a high level of stress arising out of grief and loneliness that greatly contributed towards their developing dementia. However, an individual was also at heightened risks of getting bogged down with the disease if he or she had a personality or cognitive abnormality which considerably undermined his or her wellbeing.
Dr. Laura Phipps who was attached with Alzheimer’s Research, UK’s foremost dementia research charity strongly believed that married people not only lived healthier lives but they lived longer compared to those who were still single. There was persuasive research to corroborate the above generalization. Additionally, those leading conjugal lives also tended to be financially more stable. Being financially established had significant repercussions for one’s wellbeing.
Couples that stayed married inspired their spouses to cultivate healthy habits and stick to them persistently. Furthermore, they were likely to furnish moral as well as social support to each other. Dr Phipps further expressed that interacting socially may help promote cognitive reserve that served as a sort of mental bulwark against degenerating diseases like Alzheimer’s and Parkinson’s, enabling one to retain his or her cognitive capacity for a longer period.
If you are a senior citizen intending to lead a healthy, active, and meaningful life, you can get in touch with Dr. Decuypere who is an experienced and skilled chiropractor. You can also log in at www.decuyperechiropractorclearwater.com or make a call to 727-449-8080.
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A good majority of health-conscious men and women are of the opinion that avocado, variously referred to as alligator pear, has an unusually high concentration of total fats, rendering the fruit’s consumption unsuitable for heart health. Yes, it’s true-every 100g of the fruit contains 14.66g of fat-but 67% of its total fat content comprises monounsaturated fat in the form of oleic acid, the same type that abounds in oil extracted from olives. Nutritionists, dieticians, and health experts continue to emphasize on the significance of monounsaturated fats for maintaining the health of the heart. Avocados are also endowed with minerals, vitamins, and dietary fibers that make the fruit’s consumption beneficial for cardiovascular health.
Avocado, scientifically called ‘Persea Americana’ together with all its known variants and cultivars, release about 670kJ of energy per serving which is much higher than similar servings of most fruits. No wonder then that the fruit is rich in vitamins C, E, and K and numerous B vitamins. However, avocadoes have a very good concentration of total fats, mostly in the form of monounsaturated fats.
Each 100g serving of avocado contains 9.80g of monounsaturated fat and 2.13g of saturated fats. From the perspective of health, especially heart health, monounsaturated fats are most effective compared to polyunsaturated fats and saturated fats. Monounsaturated fats not only help raise HDL (good cholesterol) levels in the bloodstream but also significantly lower ‘bad cholesterol’ or LDL.
All varieties of avocado are plentiful in minerals, particularly potassium. Two of the most popular varieties, ‘California Hass’ and the Florida ‘Choquette’ contain 507mg and 351mg of potassium respectively. The amount of salt as well as the type and quantities of dietary fat consumed together with the frequency of physical exertion programs have a considerable bearing on the blood pressure, if the AHA (American Heart Association) is to be believed. It is estimated that about — Americans are plagued with hypertension or high blood pressure.
Following a DASH (dietary approach to stop hypertension) diet, comprising food items and preparations loaded with potassium, calcium, and magnesium will go a long way in effectively bringing down blood pressure. Potassium, along with the other vital minerals, contributes towards muscle relaxation and on its own, counteracts the adverse effects of excessive sodium content in the body.
All food items and beverages imbued with nothing less than 5g dietary fiber in every serving are classified under foods abounding in dietary fibers. In this respect, a 100g serving of Hass avocado in raw form, supplies 6.8g of dietary fiber to the body while an identical serving of the ‘Choquette’ variety delivers 5.8g. An adult female needs about 21g of dietary fibers on a daily basis which implies that a single serving of avocado will cater to approximately 34% of that requirement. Dietary fibers, along with monounsaturated fats, are instrumental in reducing abnormally high LDL levels.
Vitamin E and B-Vitamins
Avocadoes contain copious proportions of the B-vitamins, B-5, B-6 and Niacin (B-3) and Folate and eating the fruit regularly promotes energy metabolism which in turn encourages formation of new cells and DNA. Consuming food items containing an abundance of Folate and B-vitamins also brings down homocysteine levels.
For leading a disease-free and healthy life, you can talk to Dr. Decuypere by dialing 727-449-8080 or log in at www.decuyperechiropractorclearwater.com for more details.
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Studies recently published by the American Heart Association in combination with scientific findings by Michael Bancks, Ph.D., of Northwestern University Feinberg School of Medicine in Chicago, IL have tested and found that how you treat your heart today, can significantly impact your quality of life and your brain functionality as you age.
Anyone serious about maintaining a healthy heart – and mind – should first consider the following seven steps which might “guarantee” a healthier life, you, and increased overall happiness.
1. Firstly, watching and maintaining a healthy blood pressure is at the top of the list. This means not only watching the foods that you eat, but also your physical activity levels (see more below), overall stress levels, and how you manage each.
2. The advice of properly managing your cholesterol is not something new, although it is a piece of health advice that is being pushed on the public and broadcasted more aggressively in recent years. And believe us, this deserves a place at the top of the list, as it can mean the difference between life and death – or your susceptibility to a heart attack!
3. Monitoring and taking care of your blood sugar we know it sounds simple, and unfortunately, a lot of people assume that if they just avoid sweets, coffee, and soda that they’ll be just fine. But the truth is, there are plenty of fruits and other healthy foods that can just as easily raise your blood glucose (sugar) levels to unhealthy heights. Worse, doing so consistently over the years can harm both your heart, and in turn your brain reducing performance, and overall longevity of the human body aging process.
4. Being more active – Who could forget this? Research has shown that those who exercise more frequently, even a simple 15-30 minute walk once a day or every other day will dramatically their overall health, and happiness. Walking also serves as an excellent way to reduce stress or even quit bad habits like smoking and drinking (see more on this below.) Taking care of your muscle and bone growth today can make the aging process and your body all the more happy, and likely to be still properly functioning by the time you’re 40 or 50 years old.
5. Finally, quit smoking. We know it sounds easier said than done, but stopping today can make a world of difference for how you feel, and the ways which you grow tomorrow. Protect yourself from a wide range of various likely cancers you can develop by smoking, and breathe better in just a matter of weeks by quitting today!
Be Happy, and Be Healthy!
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Recent studies have shown that the primary “carotenoid” found in tomatoes – especially concentrated cooked tomatoes – is a natural biological protective agent and chemical against sun damage.
Naturally, given the typical tomato growing season (around May to August or October) tomatoes are exposed to serious sun rays, and for good reason. That is, as, like most vegetables, fruits, and of course trees, the sun provides the necessary nutrients for positive, healthy growth.
According to a study released this month by Scientific Reports, consuming tomatoes regularly – or even using tomato paste on your body – can offer serious protection again both UVA and UVB rays, which in turn will reduce the likelihood of exposure to various keratinocyte carcinomas (forms of cancer.)
It’s worth pointing out, however, that this does not necessarily mean that consuming (excessive) amounts of tomatoes daily is an alternative to applying sunblock regularly! In fact, a lot of people don’t realize it, but even on cloudy days, there can be significant UV exposure, damage, and development of skin cancer later on in life.
Interestingly enough, clinical studies also showed that other forms of cancer such as lung, prostate, and even stomach cancers can be prevented through regular consumption of tomatoes – thanks to the lycopene content in each one you take a bite out of.
Tomatoes and its significant health benefits to preventing cancer and blocking UV-ray damage are indeed impressive in of itself. But, unlike other (raw) vegetables or fruits, in this case, it’s best to cook the tomatoes first – make a paste – and even eat it on your favorite pizza to get the most cumulative nutrients effects! This is because cooking tomatoes activate more of the “lycopene” than those left uncooked – much similarly to the health benefits and lycopene contents made bioavailable in other fruits like tangerines.
While current scientific studies and reports do verify to an extent that tomatoes and tomato sauce will help prevent short-term sun damage, whether or not it can protect against the long term effects is still something researchers are trying to find out.
What makes this study and scientific research most significant is that test participants were also found to have higher levels of procollagen, which is the precursor of collagen – this again emphasizes the nutritional values tomatoes have on your skin.
Many people already consume tomatoes daily, merely for this reason alone – and experience smoother, more supple skin in doing so!
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Why maintaining weight through regular workouts is so crucial?
Almost every health-conscious individual is aware that obesity can lead to grave lifestyle diseases and disorders eventually affecting one’s well-being as well as cutting short the lifespan. Over 33% of the adult populace in the US was found to be obese in 2010. Obesity is rated in terms of BMI or body mass index and anybody with a BMI of 30 or above is said to be overweight.
Corpulence is a leading cause of heart disease, stroke, diabetes, hypertension, and even some kinds of cancer. Limiting calorie intake by controlling what you eat and exercising regularly will lead to weight loss on a gradual basis.
Losing Weight by Harmonizing Exercises with Balanced Diets
In order to ensure that you burn excessive fat gradually, you should exercise regularly as well as stick to a balanced diet. In fact, the key to torching the calorie build up is to strike a balance between a regimented workout program and low-calorie meals. Exercising habitually will not only help in weight loss but also prevent, reduce or delay the onset of several disorders and diseases.
Exercise boosts your confidence levels, keeps you energetic all day long, stimulate your metabolic and immune systems, and help keep cholesterol as well as blood pressure levels under control.
How Frequently Should You Exercise for Losing Weight?
You should do some sort of cardiovascular exercise nothing less than thrice weekly, each session lasting for at least 20 minutes in order to keep yourself in the pink of health. Nevertheless, you’ll tend to lose weight faster and with consistency if you exercise for half an hour. For instance, you can go on an early morning trek in your neighborhood walking for 2-3 miles or you can consider cycling, swimming or jogging as well.
Estimating the Targeted Heart Rate
For getting the best out of your workouts, you’ll have to perform some strength building exercises. Running on the treadmill, doing pushups, and exercising with kettlebells will keep your heart in perfect working order. To keep a tab on the efforts that you are putting, calculating your heart rate would be necessary. Consult a fitness expert for knowing the intense workouts that will be suitable for you and surely get in touch with a doctor before starting on a fitness schedule.
Various Forms of Workouts
Depending on your age and level of fitness as well as taking into account any ailment you suffer from there are different kinds of exercises you can perform including aerobics, meditation, yoga, and weight training.
Integrating Exercises with Your Lifestyle
No matter how hectic or busy your daily life is, you can always take out some time for engaging in some sort of physical activity. For instance, you can get a little early in the morning and go for a walk or jog in the local park. Or, instead of driving to your workplace, you can cover the distance by striding in case your office is not situated very far away. Sometimes you can pace up and down the stairs rather than stepping into the elevator.
Before Getting Started
You should definitely talk to a physician before you start following a workout program and more so if you suffer from diabetes, kidney disease, arthritis or heart disease.