Articles by "HEALTH"
Showing posts with label HEALTH. Show all posts

at
Our bodies change as we get older. That causes our nutritional needs to change, as well. Nutrition comes from food and water. Our nutritional needs may change based on whether you are a man or woman, certain medical conditions, activity level, and age.

Food provides us with the energy and nutrients we need to stay healthy. Men and women need protein (meat, fish, dairy, beans, and nuts), carbohydrates (whole grains), fats (healthy oils), vitamins, minerals, and water. These things may actually help prevent some diseases, including osteoporosis, high blood pressure, heart disease, diabetes, and certain cancers.

Path to improved wellness

It’s even more important to practice “mindful eating” after the age of 50. This means we need to think and plan for everything we eat and drink. Tips for mindful eating include:


  • Choose a variety of healthy foods at each meal. This includes servings of fruit, vegetables, protein, and whole grains.
  • Avoid unhealthy calories, such as cakes, cookies, chips, soda, and alcohol.
  • Choose foods that are low in fat and cholesterol. Avoid saturated and trans fats. Saturated fats are animal-based (red meat, dairy).
  • Trans fats are found in processed foods. These are foods such as packaged baked goods.
  • Watch portion sizes. Keep in mind that a 3-ounce serving of meat is about the size of a deck of cards. It’s okay to treat yourself to chips once in awhile. Just don’t mindlessly eat from a bag. Measure out an appropriate amount and then put the bag away.
  • Buy pre-cut fruit and vegetables if it’s difficult for you to cut them yourself.
  • Add healthy spices to your food if your tastes have changed. Do not add salt.
  • Learn to read labels. Packaged items contain nutrition labels. These labels tell you what a serving size is, as well as the number of calories, total fat, cholesterol, sodium, carbohydrates, and protein per serving.


    • Strive to get the right nutrients in your meals each day. Good nutrients include:


  • calcium
  • dietary fiber (fiber from food)
  • potassium
  • vitamin A
  • vitamin C.

    • Some nutrients are not good. Limit or avoid the following nutrients:



  • total fat (saturated and trans fat)
  • cholesterol
  • sodium.

    Things to consider

    Follow your doctor’s advice for nutrition. Not everyone has the same nutritional needs after the age of 50. A person who has diabetes may have to monitor carbohydrates first and calories second. A person with high blood pressure may need to watch his or her sodium levels more than other nutrients. Also, not all nutrients are the same. For example, the calories in fruit are healthier than the calories in cake. The carbohydrates in whole grains are healthier than those in candy.

    Men and women over the age of 50 need different amounts of calories each day. For example:

  • Women who are physically inactive should have 1,600 daily calories.
  • Women who are moderately active should have 1,800 daily calories.
  • Women who are very active should have between 2,000 and 2,200 daily calories.
  • Men who are physically inactive should have 2,000 daily calories.
  • Men who are moderately active should have between 2,200 and 2,400 daily calories.
  • Men who are very active should have between 2,400 and 2,800 daily calories.
    • As we age, sodium is a concern for men and women. After age 50, people should consume no more than 1,500 milligrams per day of salt. That’s about two-thirds of a teaspoon. Do not add table salt to your food. Read nutrition labels and watch the amounts of salt in packaged and processed foods. Canned foods and processed meats (bologna, bacon, hot dogs) contain high amounts of salt. Some sodium is good for your nerves. But too much can increase your risks of certain medical conditions.

    For example, too much sodium causes your body to retain fluid. This can lead to high blood pressure, heart disease, and stroke. For women older than 50 and post-menopausal, too much sodium causes your bones to lose calcium. This leads to the bone loss condition known as osteoporosis.

    Food safety is another concern for men and women over the age of 50. As we age, our bodies are less able to fight off infections that come from unsafe food. Wash raw foods with soap. Keep your hands, cutting tools, and surface areas clean with hot soapy water when preparing food. Cook your food to the required temperature. And always refrigerate foods within 2 hours of cooking.

    Most importantly, men and women over the age of 50 need plenty of water. Doctors recommend drinking water throughout the day to prevent dehydration. Dehydration can lead to dizziness, falls, low blood pressure, poor kidney function, and other conditions. Drinking enough water helps your kidneys flush the toxins from your body.

    Even if you are not thirsty, it’s important to have water throughout the day. Plain water is best. However, you can get water from soup broths and limited amounts of coffee and tea. Too much caffeine strips your body of water. Try adding water to your routine by drinking a glass before each meal and snack. Sip it during meals and snacks, too. Be sure to drink plenty of water before exercising or being out in the sun.

    Questions to ask your doctor


  • If I naturally have low blood pressure, do I have to watch my daily sodium?
  • Can I take vitamins to supplement what I’m not getting from food?
  • How do I replace dairy if I am lactose intolerant?
  • How many daily calories should a man and a woman have if they are trying to lose weight?
    • Continue reading

    at


    Part of your responsibility as a parent is to show your kids a way to lead healthy lives. the most effective time to begin teaching these lessons is once they are young. This helps them avoid creating unhealthy decisions and developing long dangerous habits. it's vital that folks set an honest example. Telling your children what to try to to won’t continually work. they have to visualize you selecting healthy habits too. Path to improved healthុ

    Below are some ways that to assist your children have healthy habits. Nutrition and physical activity

    Children within the u. s. weigh quite they accustomed. they will eat an excessive amount of food that's high in fat and sugar. They pay less nonce physically active. kids WHO struggle with weight have associate augmented risk of future health issues. These will embrace polytechnic disorder, high pressure, high cholesterol, cardiovascular disease, and cancer.

    Things you will do to help:


  • concentrate to the sorts of food you purchase. Limit the number of food your children eat. Keep a mixture of recent fruits and vegetables
  • out there. These work healthy snacks and meal sides. remember that low-fat foods might contain unhealthy things. they will embrace supplemental sugar.
  • Serve a spread of healthy foods and use correct portion sizes. scan thenutrition facts label to search out one serving size.
  • Eat meals and snacks along as a family. crumble the table and not before of the tv.
  • offer your kids many water and milk to drink. place a limit on sugary and regular-calorie drinks. These embrace fruit crush, soft drinks, sports drinks, energy drinks, sugary or flavored milk, and sugary ice tea.
  • Monitor your children’s activities. they ought to pay no quite two hours per day observation tv, exploitation the pc, or taking part in video games. Promote physical activity instead.
    • build physical activity a part of your family’s routine. Take a walk, visit the community pool, or press on a motorcycle ride. Encourage your children to do cluster activities, like team sports or martial arts. These will facilitate a child’s growth and shallowness. notice different aerobic activities to feature to your children’s day.
  • additionally teach your kids healthy oral health habits. This includes brushing their teeth double per day and flossing once per day. Take them to the dental practitioner for normal cleanings each six months.

    • Tobacco, alcohol, and different medicine

    Kids might become interested by medicine at a young age. In fact, some kids attempt tobacco, alcohol, and different medicine by the time they reach lyceum. Studies show that youngsters are less possible to use these if you consult with them timely.

    Things you will do to help:

  • Make it known that your children aren't allowed to smoke cigarettes, chew tobacco, drink alcohol, or use drugs. Set clear consequences if they break these rules.
    • Explain why these substances are harmful. Urge your children to ask questions. A true story may get their attention more than facts and statistics alone. Give real-life examples of people who have had bad things happen from using alcohol, tobacco, or other drugs.
  • Talk to your children about peer pressure. Role-playing can help prepare them to say no if someone offers cigarettes, alcohol, or drugs.
    • Get to know your children’s friends and their friends’ parents. Build trust with them. Let other parents know the rules you expect your children to follow. Always ask your kids what they’re doing, where they’re going, who they’re with, and when they’ll return. Make sure there is a way you can reach them.
  • Set a good example. Pay attention to how your actions affect your children. For example, if you use tobacco or drugs, they may think it’s okay for them to do the same.

    • Sexual behavior

    Each year, about 1 million teenage girls become pregnant. Nearly 3 million teens get a sexually transmitted disease or infection (STD or STI). Even though it may be awkward, you need to talk to your kids about the risks and responsibilities of being sexually active. This includes how to protect against pregnancy and disease. Do not depend on schools to teach sexual education. You can help your kids understand sex in terms of love and respect. You can teach them the meaning of consent. They should understand the importance of consent by both people involved.

    Things you can do to help:

  • With younger children, answer questions about sex when they ask.
  • With older children, discuss sex in advance to help prevent harm. They need to know the risks of being sexually active before they start. It’s important to talk about this even if you don’t think your children are sexually active.
  • Be honest with your children about your family’s values, opinions, and expectations of sex. You may want to ask your family doctor for help in talking to your children. They can provide information and facts to share.
    • suppose regarding the sexual messages your kids get in college and from the media. consult with your kids regarding these messages to assist them perceive what's real. Urge them to be open with you and raise queries.
  • Keep associate open mind. Your kids are additional possible to speak to you if they aren’t scared of your reactions. allow them to understand they will return to you if they feel pressured or involved regarding problems associated with sex.

    • Things to think about






  • Most children find to their folks.
  • It’s vital for you to line an honest example. Being healthy ought to be fun for everybody. Get your children concerned by giving them decisions. Reward their smart behavior with healthy treats or activities.
  • Staying positive and accessory will facilitate them develop confidence and a period of healthy habits.

    • Questions to raise your doctor

    however do I calculate my child’s BMI? At what age ought to I begin lecture my children regarding sex? What ar samples of healthy rewards?
    Continue reading

    at

    Genes are found in chromosomes and are created from polymer. we have a tendency to inherit genes from our oldsters. Our factor structure dictates however our body grows and regulates. once genes are traditional, they work properly. once genes are abnormal or broken, they'll result in malady. These are referred to as factor mutations, or changes. Some changes run in families (hereditary), and a few happen out of the blue. A mutation may be the only real reason for malady. However, most diseases occur from a mixture of genetic and environmental factors.

    Genetic testing appearance at your genes to examine for any mutations.

    The take a look at is finished with a sample of blood, saliva, or tissue. There ar many reasons why you would possibly do genetic testing.
  • To diagnose a malady or a kind of malady.
  • to see the reason for a malady.
  • to see treatment choices for a malady.
  • to seek out your risk of obtaining a definite malady that probably may be prevented.
  • to seek out your risk of passing a malady to your kids.
  • To screen your embryo, fetus, or baby.

    • Path to well being


    Talk to your doctor if you're thinking that you're in danger for associate inherited disorder. they'll refer you to a genetic counselor, WHO will review your case history and supply recommendation. they'll raise you questions about your health and also the health of your blood relatives. This info will calculate what your risk is also. It will assist you decide whether or not you would like to urge testing. It additionally might verify if your insurance pays for the testing.

    If one in all your relations already has the malady, they ought to get genetic testing initial. this can show if their malady was passed down or occurred out of the blue. individuals from totally different ethnic teams ar additional in danger of bound diseases.

    A positive take a look at result implies that you have got the factor amendment. This will increase your risk of the malady. However, it doesn't guarantee you may get the malady. It will mean you may pass the mutation to your kids.

    A negative take a look at result implies that you don’t have the factor amendment. this might mean the malady doesn’t run in your family or wasn’t passed all the way down to you. A negative result doesn't guarantee you won’t get the malady. It implies that your risk of the malady is that the same because it is for others. Things to think about

    Genetic testing has execs and cons. These will amendment reckoning on your state of affairs. detain mind that genetic testing may be a voluntary selection. you must not feel forced to try to to it.

    Some edges of genetic testing include:

  • you would possibly be less disquieted concerning obtaining a definite malady.
  • you would possibly be able to amendment your mods dividend to scale back your risk.
  • you would possibly shrewdness to maneuver forward with birth control.
  • you would possibly be able to get treatment to forestall the malady. this might embody drugs or surgery.
  • Your doctor can shrewdness typically to examine for the malady.
    • There are reasons you would possibly not wish genetic testing done. These ar primarily emotional or money.
  • you would possibly be additional disquieted concerning obtaining a definite malady.
  • you would possibly feel angry, guilty, or depressed.
  • It may lead to issues together with your leader or non depository financial institution.

    • Questions to raise your doctor

    however do i do know if I ought to see a genetic counselor? If my genetic testing result's positive, what's my risk of obtaining the disease? What am i able to do to forestall or treat it? ought to my genetic testing be worn out a clinical setting or am i able to have intercourse from home?
    Continue reading

    at

    Eating higher

    For Children and Families



  • begin the day with a healthy breakfast. It refuels your body and provides you energy for the day.
  • Let youngsters facilitate set up one meal every week and eat along as usually as doable.
  • Eat slowly. It takes twenty minutes for your brain to register that you simply area unit full.
  • Eat a lot of vegetables and recent fruits. Aim for a complete of two cups of fruit and a pair of 1/2 cups of vegetables each day.
  • Eat a lot of whole grains (e.g., oats, brown rice, rye, crackers, cereal pasta). attempt to gnaw at least three ounces of whole grains each day.
  • Drink many fluids. opt for water, low-fat or skimmed milk and low calorie or diet beverages.
  • Serve a range of foods.

    • For folks

    Reward kids with praise instead of with food.

  • Serve food in smaller parts. don't demand or reward “a clean plate.” Let your kid arouse a lot of if he or she continues to be hungry. browse nutrition labels for serving size and calorie data. the knowledge on the labels will assist you choose foods that best match into your family’s meal and snack plans.
  • Bake, broil or grill foods to scale back fat. instead of preparation with butter or oil, attempt healthier versions like olive, canola or vegetable oil.
  • Snacks ought to offer nutrients and energy, that area unit essential for active, growing kids. don't offer your kid nourishment supplements unless they're counseled by your doctor.
    • kids imitate their folks, therefore set an honest example by consumption healthy foods.
  • Keep a range of snacks within the house, like recent fruit, vegetables, whole-grain cereals and whacky. attempt lower calorie or lower fat foods, like baked chips, reduced-sugar cereals or low-fat dressings.

    • Being a lot of Active

    For Children and Families


  • Move more. attempt to get between thirty and hour of physical activity each day. many ten to fifteen minute sessions of moderate activity daily add up.
    • embody regular physical activity into your daily routine. Walk as a family before or once meals.
  • Limit TV, pc and computer game time to a complete of 1 to 2 hours per day. Encourage physical activity instead.
  • Balance energy calories with activity calories. The energy you get from foods and beverages ought to equal the calories you burn in activity each day. browse our handout on daily calorie wants for a lot of data.
  • Increase social unit activities (e.g., walking the dog, dusting, vacuuming, gardening). These activities area unit sensible ways that to burn calories. embody associate degree activity like hiking or bike riding once you prolong vacation. build leisure time together with your family a lot of active by shooting hoops or walking to the park.

    • For folks


  • Move more. Walking is a simple thanks to be a lot of active each day.
  • Park the automotive during a spot farther aloof from the shop or your workplace and walk.
  • Take the steps rather than the elevator.
  • Get off the bus one stop earlier and walk the remainder of the manner.
  • Use associate degree exercise machine or elevate weights whereas observation tv.
  • Walk to try to to errands.
  • Be a task model for your kids. Do one thing active each day.
    • Continue reading
    Subscribe to: Posts (Atom)