Lose Weight Tips - Eat slowly & stop before full

Those people who want to lose weight should consider to eat slowly or stop eating before feeling full. A study of Japanese adults has found that eat quickly or until feeling full, are more likely to be overweight.

Evidence to the benefit of these tips has mostly comes either from animal studies or short-term studies with human volunteers.

The associations between the speed at which people eat and how much they eat until they feel full has been conducted by a new population-based study ( British Medical Journal 2008:337). The population of the study was cover 3,000 Japanese adults. The habit of eating until full was measured by a lifestyle questionnaire, while speed of eating was measured with a validated self-administered questionnaire. Over half of all men and women stated they ate until they felt full.

We live in an active lifestyle and due to hectic daily schedule, eating quickly is a common habit. From survey, there are 46% of men and 36% of women have the habit of wolfed down their food quickly.

Those people who reported eating quickly and until they were full were 3 times more likely to have a higher body weight, body mass index (BMI). They eat more food overall, compared with those people who are slowly and stopped eating before feeling full.

Therefore, it is worth to follow these weight loss tips of eating slowly and walking away from the table before the stomach is full for those people who want to lose weight.


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Boost Our Body Defence

Our immunity suppressed if we have a deficiency of vitamins A, B1, B2, B6, B12, folic acid, vitamins C and E. It does the same as a deficiency of iron, zinc, magnesium and selenium.

Vitamin C
Increases the production of white blood cells and antibodies which can help to fight off infections. It also raises interferon levels, an antibody that coats cells and stopping viruses from entering the cells.

Vitamin E
Stimulates the production of cells that search and destroy harmful cells. Vitamin E also enhances the produce of B-cells which can detroy bacterias. It also slows down the effects of ageing. Beta carotene helps in stimulating the growth of infection-fighting cells and supporting the T-cells.

Selenium
Selenium which required in small amount is incorporated into proteins and produces important antioxidant enzymes.

Zinc and copper
Right combinations of these minerals are important factors in the development and maintenance of immune function.

Nutrients work best in correct combination rather than individually in keeping immune system operating at optimum level. Clinical studies shown that older people who consumed variable vitamins consistently for long period of time shown improvements in cellular immunity. In addition, consumption of antioxidants also benefited to our immune system.

However, with our busy daily lifestyle, eating right to get vitamins and minerals is a challenging task. That is a reason why we need to have a multi-vitamin and mineral supplement. Daily consumption of supplement helps to boost our nutrient consumption and ensure that our immune system stays healthy and strong.

Besides, some habits are good for us to follow in order to keep immune system at its best : regular exercise, sufficient sleep, quit smoking and limit alcohol consumption.

Don't ever neglect our immune system. By the time we've caught the flu bug, it will be too late. Can you afford to fall sick? As a career person, you have busy schedule, a tone of work tasks and meetings. As a parent, you need to run an active household, looking after the kids and shop for grocery.

However, with a strong immune system, you may have least worry of falling ill and can enjoy a healthy life.



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Healthy Immune System

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Our immune system needs to be nourished well because it is our body's defence mechanism against bacteria and viruses. Those bacteria and viruses can cause us ill. In order to maintain body's natural immunity, we need to have proper food and balance diet. Essential vitamins and minerals are important to fulfill our natural immunity.

The immune system is made up of cells, proteins, tissues and organs which in group to protect us against antigens, germs and micro-organisms that attack our body.

The interesting part about immune system is that it has the "memory capability". There are cells which can recognize specific bacteria or viruses which have entered our body before. Therefore, they are able to neutralize and eliminate those foreign substances immediately.

Healthy immune system is important for those cancer patients or those recovering from surgery. Weak immune system may result in fatigue, repeated infections, lethargy, allergies, slow wound healing, thrush, flu and colds.


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Flu and Cold

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A lot of people do not know the difference between the flu and cold. Both are viral infections of the upper respiratory tract. The rhino-virus causes cold, whereas influenza virus causes flu.

Flu occurs unexpectedly. Cold usually develop slowly. Flu may seem like a common cold during initial state. The common symptoms are like runny nose, sneezing and sore throat. The flu virus is more virulent and usually develops faster than a cold. It is usually accompanied by high fever, fatigue, muscle aches and pains.

Treating the flu and cold could be reducing the duration of the symptoms. Strengthening the immune system helps in relieving the symptoms.

Older people and children are more susceptible to flu. Poor diet and insufficient sleep can lower the immunity and the body is more vulnerable to infections. A balanced diet should include fruits and vegetables, whole grain and small amount of lean protein.

Regular exercise helps in strengthen the immune sytem. In order to reduce the risks of contracting any infection. ones should limit air travel during the holiday peak season.

Flu spreads easily in a crowd of people. Avoid these places whenever possible at the peak of the flu season to reduce the chances of getting infected.



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How to keep the immune system strong

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Our body's main defence against incoming infections is the immune system. The structure of the immune system consists of a network of cells, tissues and organs that are entrusted with the task of preventing foreign micro-organisms from proliferating and wreaking havoc in the body.

The immune system attacks organisms and substances that invade the body and cause disease. When we fall sick, this indicates that our immune system has failed.


Certain vitamins and minerals can help to optimise the immune system functionality.

• Vitamin C - Helps in produce infection-fighting white blood cells and antibodies.

• Vitamin E - Enhance production of B-cells that destroy bacteria. Also, it stimulates the production of cells that search and destroy harmful cells. It slowdown or reverse the effects associated with ageing on the immune system.

• Beta carotene - Helps in stimulating growth of infection-fighting cells and natural killer cells as well as supporating T cells.

• Manganese - possesses antioxidant properties and is the main component of an immune related enzyme.

• Selenium - A trace mineral for the proper function of the immune system

• Zinc and copper - important in the development and maintenance of immune function.

The balance of nutrients is important in sustaining the body's immune defences. Nutrients work best in combination with each other.

In addition, consumption of antioxidants, either through foods or nutrient supplements, brings benefit to the immune system.


Other than supplements, these simple tips also can keep your immune system as its best :

• Exercise - regular exercise five times a week
• Sleep - Ensure enough sleep so that the body may have sufficient rest
• Don't smoke - Smoking suppresses immune cells
• Limit alcohol consumption - it should be no more than one drink per day

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Our Immune System

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Our first defence against viral infection is our immune system. When our immune system is weakened, the virus that are present in our nose and throat will start to attack us. That explained why we have runny nose, blocked nose, sore throat and cough.

Unfortunately, even though our immune system is at a normal state, the much stronger flu virus still attacking us.

Flu causes more damage to children and the elderly because their immune systems are weaker. Other than that, diabetics and smokers tend to have weaker immune systems as well.

Those people who have frequent running nose in the morning or at night, suffer from frequent sore throat or cold sores, or easily catch the cold or flu are having weaker immune system.

Since our immune system is the first defence, it's important that we choose a correct immune booster to help us overcome this flu season and make sure our immune system is at its best.

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Removing Toxic Waste for Healthier Body

It's true that first impressions are very telling. If you have a trim waistline and a flat tummy, it's means you have a good health and good lifesyle.

On the other hand, if you have a large waistline and a bulging tummy, it reflected that you have a not-so-attractive personality. It also depicted a negative image of you.

Excess fat also could be a warning sign for ailments such as diabetes, high blood pressure, high cholesterol and cardiovascular problems.

It is not surprise that thin people may also have a "spare tyre" in their mid-section. These bulging tummies are actually the accumulated solid waste in the colon.

Irregular intestinal function will reduce the ability of our body to absorb nutrients from food. That is the reason why cleansing the colon is so important.

A clean colon helps in metabolism while congested colon produces toxic by-products which could lowers metabolism. Removing toxic waste from the bowel is utmost important. This could stops the accumulated waste from being recycled back into our body.

It has been observed that people who detoxify their body tend to loose weight and eliminated bulging tummy.


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The review of Antioxidant

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Let starts with "oxidants" first. What is the meaning of oxidants? Looking into our body's daily functions, such as breathing and metabolising food and the exposure to such environmental hazards as pollution, produce stray molecules known as free radicals. Free radicals can oxidise, or interact with oxygen molecules, and damage cells.

Antioxidants can prevent these free radicals do harm to our body. Different types of antioxidants, such as from the anthocyanins and caretenoids to isoflavones and lutein, playing different roles in protecting against certain kind of cell damage.

For example, Vitamin C or Ascorbic acid, and lycopene, helps in reduce DNA damage. Flavonoids which found in fruits and vegetables are thought to reduce the production of free radicals. While phenolics which found in teas, beans and cabbage, may slow heart disease.

Antioxidants are important in nutrition world. They are valueable for their health-promoting and disease-busting qualities.

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Insomnia

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What is insomnia? It is referring to the disturbance of a normal sleep pattern.

There are many different types of insomnia :

• Sleep onset insomnia, which is most common in youngsters. They are difficult getting to sleep
• Waking up early in the morning, which is least common
• Not feeling refreshed after sleep. This may leads to tiredness, irritability and lack of concentration
• Older people may awake in the night
• Not able to get sleep due to pain or noise

The duration of insomnia maybe :

• Transient - 2 to 3 days
• Short term - a few days, less than 3 weeks
• Chronic - last for 3 weeks or more

Causes of insomnia :

• Sleep disorders - sleep apnoea and sleep walking
• Physiological - work long hour till night, light and noise effects, snoring, partner's movement and jet lag
• Medicines - antidepressants, appetite suppressants, beta-blockers, corticosteroids and decongestants
• Psychological and psychiatric - worries, stress, problems, anxiety, depression, bereavement and dementia
• Alcohol

Symptoms :

• lying awake for long period of time in bed. Hard to get to sleep
• waking up several times during the night
• waking up early in the morning and could not get back to sleep
• feeling tired and not refreshed
• unable to function properly throughout the day

If the symptom persists, consult a doctor immediately.



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Stress Affects Sleep

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As we know, healthy sleep is means obtaining adequate amount of quality sleep. It should be a complete process of sleep cycles throughout the night.

Getting healthy sleep is important as getting balanced diet and regular exercise. It can't be denied that sleep deprivation affects your physical and emotional health. That's the core reason to make healthy sleep a main component to living a healthy lifestyle.

Stress can cause our muscles to tense, prevent us from being in relaxed state. Therefore, stress affects our sleep.

Stress hormone, Cortisol is secreted into the bloodstream during our body's response to stress. When we feeling stressed, the higher and prolonged cortisol levels in the bloodstream could cause negative effects such as imbalance of blood sugar (hyperglycemia), higher blood pressure, suppressed thyroid function, and decreased in bone density and muscle tissue as well as insomnia.

It is always recommended to manage our stress well and have better quality of sleep.

Get better sleep ...

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Good Night's Sleep

Everyone needs sleep. Our brain is more responsive to internal stimuli than the external one during sleep. External stimuli like sound and light cause no effect to our responsive system at this moment.

There are two types of sleep :

1) Non-rapid eye movement (NREM)
- deeper stages of sleep
- hard to awakening
2) Rapid eye movement (REM)
- "dream sleep"
- easier to awake

As we know, infants sleep the most. A new born can sleeps between 14 to 16 hours per day. When the baby grows older, eventually the sleeping time reduces. At the age of about 6 months, there will only be an overnight sleep with a nap during the day.

Seniors take longer time to fall asleep and awake more during the night. This could be a cause to insomnia which happened more in this age group of people.

A good sleep is important in order to be alert throughout the day. A person would feel refreshed and able to catch up important things much faster than those without a good sleep during the night.

Long term sleep deprivation will trigger health alarm as it could decreases the quality of life and leads to morbidity and mortality. Common effects are on cardiovascular, respiratory and endocrine function.

Ways to have a good night's sleep

• Establish a consistent, calming bedtime routine. Going to bed and getting up at about same time each day
• Don't take nap during the day. Afternoon nap may keeps you awake at night
• Early dinner helps. Get a light dinner before 7pm
• Don't take coffee or caffeine products after lunch. Caffeine keeps you awake
  
• Have a more comfort and quiet room to sleep in
• Avoid alcohol as its breakdown produces chemicals that stimulate the individual. Snoring may increases as it relaxes the muscles. You only could have a lighter sleep then
• Dark room helps our body in producing melatonin, the hormone that helps us sleep. Avoid sleep with light on
• Don't put mobile phone or electronics gadgets nearby your bed as the electromagnetic fields affect our health and cause sleeping disorder

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Female Health after Menopause

Menopause is the permanent cessation of reproductive fertility for a woman. The sudden decline in estrogen from menopause can cause various health concerns to women.

The consequence health risks following the lack of estrogen are :

1) Osteoporosis - The ability of the body to build new bone cells after menopause is reduced while the body still discarding the old bone tissues. This will cause the existing bones lose their density and becoming porous and brittle.

2) Heart disease and stroke - Heart disease is the number one killer among American women above 50 years. This shown that women become more at risk of heart attacks and stroke after menopause.

3) Dry skin - Estrogen is responsible for the level of collagen and moisture content in the skin. During menopause, the reduced estrogen levels can cause skin starts to age and it becomes dry and listless. On the other hand, lack of collagen will cause wrinkles to appear especially around the eyes, lips and chin.

4) Weight gain - "Female hormone" as the name of it, we called estrogen. It gives female the curves. Generally, women shape is like an hourglass. However, this shape changes after menopause. Healthy lifestyle is important in order to maintain the shapely body.

5) Disruption in cognitive function - When ovaries stop functioning, it brings effects to the major hormones in the body, eg. Estrogen, progesterone and testosterone. It is clear to us that why menopausal women may feel excessively tired, depressed and anxious. Short-term memory loss is one of the effect too. Some of them need menopause therapy.

6) Female cancers - The increased risks of endometrial and breast cancer may occur after menopause. That is why experts advice menopausal women adopting a healthy and active lifestyle. Practicing good habits such as having low fat balanced diet, regular exercise and positive outlook can help.

7) Urinary tract changes - Urinary problems arise following menopause. Like the vaginal walls, the urethra also undergoes changes and resulted urinary problems, such as frequent urges to urinate and incontinence. The advice for menopausal women is to avoid overfilling the bladder and reduce the intake of diuretics such as coffee and tea.

8) Facial hair growth or hair loss - Some menopausal women may find coarser hair growth on their faces. Hair loss from the scalp may appears in the early stages of menopause as the body adapts to the changes caused by menopause.




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Heart Disease and Overweight

Do you know that anyone with more than 20% or 30% above the proper body weight for their age, height and sex, is 2 to 3 times more prone to heart disease than the normal person? Obesity is now the major factor for coronary heart disease and this can lead to heart attack.

Being in unhealthy weight range, even your cholesterol is under control and your blood pressure is normal, you too have a high risk in getting heart disease. And, the fact is that heart disease is number one killer among women in America.

Two measurements can be used to determine if your weight is linked to the risk of heart disease, they are Body Mass Index (BMI) and waist circumference. From BMI indicator, it will tells you exactly if you are overweight or obese. On the other hand, a waist measurement of over 40 inches in men and over 35 inches in women can increase the heart disease risk significantly.

Decreasing in weight can go a long way to decrease your heart disease risk. Exercise can help in control the heart disease risk by reducing excess fat in the body. So, you should work out consistently if you want to have a healthy heart.

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Overweight and Circulation

Overweight is a problem whereby your body carries too much fat. The fat needs to be stored somewhere. Unfortunately, a fatty build-up often occurs in, among other places, the heart and arteries. Therefore, they no longer can carry as large a blood supply as previously.

As a result, in order to keep the blood flowing round the system, the heart has to work extra hard, which may strain it. When moving around, a heavy body also requires extra effort and this could leads to straining on the heart. It is worth to shed extra pound!





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Common Diseases of the Circulation

There are few diseases related to circulation

Arteriosclerosis - hardening of the arteries

• Symptoms : Raised blood pressure. Poor circulation to the part concerned. Can lead to heart attack or stroke
• Action : Preventive measures the best. Stop smoking, reduce weight, eat less animal fat, more exercise. Consult doctor to treat high blood pressure.

Atherosclerosis - building up of fat in the arteries

• Symptoms : Blood pressure maybe raised. Can lead to heart attack or stroke
• Action : Special diet may help by reducing fat and cholesterol levels.

Shock - collapse of circulation due to blood-loss, burns, heart failure and other causes

• Symptoms : Fast, weak pulse. Skin clammy, breath short, blood pressure very low
• Action : Need medical attention and immediate treatment

Peripheral vascular disease - severe narrowing and formation of clots in arteries and veins, usually of legs

• Symptoms : Cramps in legs during exercise; feet redden when lowered, turn white when raised; toes and fingers pale and cold
• Action : Consult doctor. May need surgery to by-pass affected vessels. Take care of foot infections. Stop smoking.

High blood pressure - hypertension

• Symptoms : Forceful pulse. May have dizziness, headaches, florid complexion, shortness of breath
• Action : See a doctor. Drugs needed to treat the condition.

Stroke - clot of blood in a brain artery (cerebral thrombosis) or breaking of a blood vessel in the brain (cerebral haemorrhage)

• Symptoms : Sudden paralysis, usually down one side of the body. May be perceded by headaches, vomiting and drowsiness.
• Action : Need medical attention. Treatment followed by convalescence and rehabilitation

Pulmonary embolism - clot in one of the arteries of the lung

• Symptoms : Pain in the legs and chest. Coughing, short breath, skin looks blue. Sputum may contain blood.
• Action : Need medical emergency. Hospital care needed with the use of anticoagulants and possibly surgery

Phlebitis - inflammation in a vein, most commonly in a varicose vein of the leg. Often leads to the formation of a clot (thrombus)

• Symptoms : Leg white, painful and swollen, feels heavy
• Action : Consult a doctor. Rest in bed. Use crepe bandage to support the affected area

Aneuryism - weakening of an artery causing it to balloon out

• Symptoms : There may be pain in the back, chest or abdomen depending on the position of the affected artery
• Action : Need treatment. Surgery may be needed to remove or strengthen the diseased part to construct a by-pass.

Varicose veins

• Symptoms : Swelling of veins, usually in legs. Legs ache.
• Action : See a doctor if painful

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Systolic Pressure and Diastolic Pressure

Systolic pressure is the maximum pressure of each heart beat (systole). Whereas, diastolic pressure is the minimum pressure of each heart beat. These two pressures are measured in order to determine a person's level of blood pressure.

For young and middle-aged adult, a pressure of 120 (systolic) over 80 (diastolic), 120/80 is considered normal. 140/90 is cause for concern, while one of 160/95 is definitely high and requires treatment.

When people adopt a more 'developed' way of life, blood pressure starts to arise. Mainly it is due to stress.


Coping with stress.....

Measuring Your Blood Pressure

Blood pressure is a measurement of the force with which the heart pumps blood out into the arteries. The usual site for a blood pressure measurement is an artery in the arm because by this stage the opening through which the blood passes is narrow enough to actually resist the flow.

The instrument used to measure blood pressure consequently works on the idea that if you temporarily close the flow of blood through the artery, by inflating a special 'bandage' wound round the arm, the time taken for the flow to be re-established at full strength is a measurement of the force of the heartbeat.

Blood Pressure Problems

The blood pressure problems are major cause of ill health. This problem starts within the arteries themselves. An artery is a thick-walled vessel that carries blood from the heart to the tissues of the body.

The blood is driven by the main pumping chamber of the heart, the left ventricle, and a great deal of force is required to send the blood out of the heart and into the arteries, through the tissues, and then back into the heart again to be re-delivered to the arteries. Therefore, even under ideal conditions, the walls of the arteries are continually under considerable stress.

Due to the importance of maintaning the adequate of blood pressure, sophisticated mechanisms have evolved in the body to stabilize it. However, there are many cases that general stress has led many people developing a level of blood pressure that is far too high for the continuing good health of the arterial system.

Long term effect of high blood pressure is on the arteries of the brain, the heart and the kidneys with the eventual likelihood of strokes or heart attacks.

The Explanation of High Blood Pressure

If the blood pressure is higher than normal, the heart is probably having to work harder to push the blood through the circulation, and this may indicate that there is some disease of the system.

There might, for example, be arteriosclerosis, or a narrowing of the arteries. Clearly, the smaller the opening in a blood vessel, the harder the heart has to work to pump the blood through. If the heart works too hard over a long period, its life may be shortened, and this is why doctors are on the look-out for high blood pressure.

Blood Circulation

Today onwards, we going to focus on our body blood circulation. The circulation is a closed network of blood vessels, in other words, tubes which carry blood around the body. At its centre is the heart, a mascular pump with the job of keeping the blood in constant motion.

The circulation of blood throughout our bodies is automatically regulated according to our activities, so that it is always in the places where it is most needed.

Blood starts its journey round the circulation by leaving the left side of the heart through the large artery known as the aorta.

At this stage, blood is rich in oxygen, food broken down into the microscopically small components known as molecules, and other important substances such as hormones, the body's chemical 'messengers'. On the early part of its journey blood flows through relatively large tubes called arteries, and then it passes into smaller vessels known as arterioles. These lead to every organ and tissue in the body, including the heart itself.

From the arterioles, the blood enters a vast network of minute vessels called the capillaries. It is here that oxygen and life-maintaining molecules are given up in return for the waste products of the body's activities.

Coping with Stress

Different people have different ways of alleviating stress. High rates of unemployment make job-hunting a major cause of worry and tension to many people. Even teenagers often spend several years of their lives under great pressure to pass exams.

Since every personal predicament are quite different, the offering here is no more than guidelines. Everyone should try a constructive way to overcoming, conquering and even thriving on the inevitable stresses of life.

We need to take all possible steps to reduce our level of stress to the minimum. Then, we could direct our efforts to ensuring that the impact of that burden is made as light as possible. Determination never to be beaten.

If people are able to talk their problems out with someone they respect, or share responsibility for decisions with others, the level of stress is often very greatly decreased.

Relax by getting away from it all. The choice is yours. A quiet family picnic, or perhaps a trip to the funfair - it may look hair-raising, but it will certainly take your mind off your problems.

Reduce stress....

The Signs of Stress

Stress disorders are often preceded by feelings of excessive anxiety, fear, distress, guilt and shame. Prolonged, repeated or severe stress can precipitate a wide variety of disturbances of bodily functions. These are often referred to as psychosomatic illnesses and include many cases of 'tension' headache, digestive disorders and skin disease.

Stress may also play a part in causing high blood pressure, hardening of the arteries, heart attacks and strokes.

There are substantial differences in how each of us reacts to stressful circumstances. As with many other things in life, such as discomfort, pain, disability and so on, some of us have a high threshold and can put up with a great amount of adversity without showing any signs of stress, while other people are distressed by quite minor levels of inconvenience.

Calm me down.....

Stress effect to your Memory Problem & Poor Concentration

If you have a hard time remembering or concentrating at work, it may be due to stress. Stress has been shown to cause a constant state of worry, helplessness and anxiety. It can hamper your ability to concentrate and think rationally, causing you to make hasty or wrong decisions.

Digestive Disorders & Poor Nutrient Absorption

Stress may give you "butterflies in the stomach", but it does more than that. It can affect the nerves of the digestive system, slowing down the release of stomach acid required for proper digestion. This is why some people may suffer bloating, indigestion, gas and pain, when they are stressed.

Although stress does not give you ulcer, it can definitely aggravate them. The hormones released during stress can also cause the colon to work faster (leading to loose and watery stools, or diarrhoea), or slower (causing constipation).

Help me to reduce stress...

Stress Effect to Love Life & Marriage

Stress can affect your love life in more ways that you ever thought possible. In women, stress can upset the body's delicate hormonal balance, causing a loss of desire, vaginal dryness, decreased libido, and difficulty achieving organism.

In men, it causes the testosterone levels to plummet, resulting in declined physical performance, libido, energy and overall mood.

High Blood Pressure and Cardiovascular Problems

There's a distinctive link between stress, high blood pressure and coronary heart disease. The incidences of heart attacks and sudden death have been shown to increase significantly following the incidence of acute stress.

Stress hormones can raise the blood pressure by causing the heart to beat faster and the blood vessels to constricts.

Over the years, this can overexert the heart muscles, causing it to weaken and work less efficiently, eventually increasing the risk of heart attack, heart failure and sudden cardiac death.

Some of the other conditions associated with uncontrolled or persistent high blood pressure include memory loss, difficulty concentrating, personality changes, chronic tiredness, chest pain, shortness of breath, erectile dysfunction, stroke and kidney failure.