Tag Archives: exercise
6 tips to help fend away cancer
Each year, over 10 million cases of cancer are diagnosed across the globe. It’s a subject that receives much attention, and in some cases the advice given can put a real dampener on things. However, it is possible to make small and simple lifestyle changes to ensure you decrease the chances of becoming one of these cases.
Grapes are a great source of resveratrol - A cancer beating compound!
Here are the Healthy Hideout’s top 6 tips to help defend against cancer:
- Introduce onions into everything – We understand that not everyone is a fan of onions! Yet onions are not just to be seen to add delicious flavor to all your home cooked meals. A diet high in onions has been shown to reduce the risk of prostate cancer by almost 50%. The onion is most powerful when eaten raw, but if your not up to task, lightly cooking them also helps the main the good stuff.
- Eat grapes with your partner – Grapes are a great source of resveratrol, a compound found in wine that helps to protect us against cancer. Taking it in through the grape means you’re getting all the benefits without the alcohol. Being close to your partner simply helps to strengthen both your immune systems.
- Exercise for 30 minutes – It’s mentioned time and time again, but a 30 minute walk is all that’s needed to reduce your risk of breast cancer. A study of 170 overweight women in Seattle, USA showed that moderate exercise reduced the levels of oestrogen found in the body, a hormone related to the cancerous cell.
- Skip the Sunbed – If you desperate to get a tan, try to avoid the sunbeds all together as they can drastically increase your chances of skin-cancer. Instead, why not opt for the spray tan option which is now widely available at most local health spas.
- Fancy a beer? – Not to be mistaken as completely useless, beer helps to protect us against the harmful bacterium “Helicobacter Pylori” which has been linked to stomach cancer. Obviously, it’s not an excuse to overdo it – Excessive alcohol over the course of a week can actually increase the chances of some cancers.
- Get a Cantaloupe Melon – Cantaloupe melons are a great source of carotenoids, a chemical shown to help reduce the risk of lung cancer. Although not seen as convenient, prepare your melon in advance. Keep chunks of it stored in an airtight container in the fridge, and help yourself throughout the day.
Do you want to live a long life?
A recent study has found that living a long life is more down to your lifestyle than your genes. This puts your personal life expectancy very much on your own shoulders. The experts noted that people who live healthy lifestyles in their 50′s are much more likely to live to 90 than those who are not so careful. Therefore, it does not completely follow that if your relatives have lived a long life then you will also enjoy this luxury.
While your genes will play an important part in your susceptibility to certain illness or conditions the study found that lifestyle played a far more significant role. The study was conducted by a group of researchers from the University of Gothenburg, Sweden and looked at 800 men who were born in 1913. The researchers then took detailed medical checks and questionnaires every 10 years to understand how the individual lived. The checks looked at whether the individual smoked, their diets, exercise routine, wage and standard of living.
MyPyramid - Steps to a Healthier You. (United States Department of Agriculture)
Out of the original 800 participants there were 111 who lived to the age of 90. It was found that once the participant had reached 50 then there was no noticeable correlation between when their parents died and when they would end up dying. The research, published in the Journal of Internal Medicine, found that those at 50 years old who did not smoke, lived in better houses, had lower blood pressures and only drank moderate amounts of coffee were more likely to live to 90 years old.
Lead researcher, Professor emeritus Lars Wilhelmsen, said: “We’re breaking new ground here. The study clearly shows that we can influence several of the factors that decide how old we get. This is positive not only for the individual but also for society as it doesn’t entail any major drug costs.”
Other studies have found similar results and have led to some believing that there are 4 factors that will significantly effect how long you live. These factors are: diet, psycho-spiritual, social and exercise. If we can live fulfilled, contented and rounded lifestyles then we greatly increase our chance of hitting the big 100!
Being healthy can add 14 years!
New research carried out by Cambridge University has shown how leading a healthy lifestyle can increase a persons lifespan by up to 14 years, simply by not smoking, drinking occasionally, eating well and keeping physically active. Many research studies already show the dangers of smoking, excessive drinking, not eating properly or a lack of exercise but few have shown the danger of the combined impact of all four on the longevity of our lives.
“The results strongly suggest that these four achievable lifestyle changes could have a marked improvement on the health of middle-aged and older people, which is particularly important given the ageing population in the UK and other European countries.” stated Professor Kay-Tee Khaw, Cambridge University.
healthy eating is the key to a healthy lifestyle!
The survey took place with over 20,000 men and women living in the Norfolk area of the UK. The participants were aged between 49 – 79 and were not shown to have any heart or cancer related problems. In 2006, the researchers contacted the participants and found that nearly 2000 had died since the start of the project.
On average, it was shown that the healthiest group of the participants had an extended lifespan of approximately 14 years. Those who smoked were shown to be almost 77% more likely to have died during the study, whereas a low intake of alcohol increased a chance of survival by almost 25%.
This research to not to be taken lightly. Although other factors do come into account such as genetics and environment, the importance of leading a balanced lifestyle are once more reinforced by research such as this. With the start of the new year in full swing, what better time to make the effort to get healthy!
Top 10 Healthy Heart exercises
Keeping your heart healthy should be at the top of your priority list each and everyday. But with our busy modern day lifestyles and hectic agendas, finding the time to work our tickers can sometimes prove difficult. The following exercise suggestions are great ways of working the heart, but be sure to not overdo it – You want to be feeling up for doing exercise the next day too!
Jogging makes for a great heart workout!
Here are the Healthy Hideout’s top 10 healthy heart exercises;
- Surge walking – The next time you’re out for your daily brisk trot around the block, try incorporating short sharp surges into your route. By doing this, not does your body burn more calories, you’ll be conditioning yourself for walking at a faster pace for comfortably.
- Spring clean every week – The effort that we take to give our homes that annuals spring clean each year, should be applied to every house tidy up we do. Go for the energetic clean! Don’t stick to just one floor at a time, make use of your homes stairs. They’re the best calorie burner after all!
- The Stairs Game – Although this may not appeal to those with a busy schedule, set yourself the task of climbing a set of stairs every time you see them. It’s a free and easy way of getting an intensive burst of exercises each day
- Go Swimming – A great scientific fact to remember - Water is 800 times denser than air. Even moving around in water with your head above the surface is an intensive workout for the body. Try starting with treading water, gradually moving yourself into a set of lengths and routines.
- It’s time to Dance – Dancing burns an average of 500 calories per hour, using muscles you don’t normally exercise in the process. Some experts say that patients who regularly dance at a club or with friends have healthier hearts than those who don’t.
- Run for the hills! – Walking, jogging or even riding a bike up a hill introduces the great resistance of gravity. Tackle some hills once or twice a week and be sure to lean forwards when walking to engage different types of muscles.
- Follow the fittest – When exercising with friends who are fitter or faster than you, you’re forced out of your comfort zone. This helps you to develop your fitness levels quicker, whilst working out with someone else ensures you actually keep to a regular routine.
- The Great Outdoors – When walking on tougher terrains such as grass fields and rugged dirt track, your body works more muscles when compared to walking on pavement. Country walks are often prettier on the eye as well, so why not get out of the city this weekend?
- Pre-programmed – If you already utilise electronic exercise equipment at your gym or at home, try to introduce yourself to the programs that have “inclined” routines. This will work your body and improve the strength of your heart.
- Time for Sports – Make it your target this year to introduce a new physically active hobby. Casual sports such as tennis, badminton, swimming and even cycling force the heart to work intensively. They’re also a great way to catch up with friends and socialise throughout the working week.
What exercises do you incorporate into your weekly routine? Here at the Healthy Hideout, we’d love to hear any suggestions you have for great heart intensive ideas. Get in touch!
Energy Drinks: Need an energy boost?
New research carried out by the Mayo Clinic Proceeding has shown the dangers of consuming too many energy drinks. Some of us utilise energy drinks when exercising in order to push ourselves that extra mile, or to help us recover from an illness and get back into the swing of the things. This new research has demonstrated just how much of the “bad stuff” there really is in each serving – quite the eye opener.
Need an alternative to these energy drinks? Read on!
First of all, the research demonstrated how the average energy drink contained more than 225 grams (1 cup) of sugar per serving alongside packing more caffeine than a strong cup of filter coffee. They found that caffeine levels range between 70 – 200mg in a 16oz serving. Perhaps the boost you need, but simply not good for the body long term.
The study, led by John Higgins of the University of Texas Houston, took energy drink information from 1976 to 2010 for the study. Higgins warned about the impact of combining these high levels of caffeine with other non labelled ingredients including guarana, taurine and other herbs and vitamins. He claimed the intake of these combinations in large doses could have negative effects on heart rates, blood pressure and mental condition. Excessive consumption could also lead to dehydration.
Research that took place in Norway, France and Denmark demonstrated that taurine found in the popular energy drink, Red Bull, caused bizarre behaviour. This later caused the drink to be banned across all three currencies. In the UK, one individual was arrested for driving dangerously after excessive consumption of Red Bull – more information here.
So if you’re looking for an alternative to these shop bought energy drinks to help bring you through that last stretch of your workout, why not try some of the Healthy Hideout’s energy boosting alternatives:
- Almonds – A single serving (around 20 pieces) contains a great alternative source of “quick boost energy” - Convenient too!
- Bran – Full of complex carbohydrates, bran is a fantastic source of magnesium, a mineral burned by our bodies to change complex carbs to energy.
- Peanut butter - Packed with protein and magnesium, a teaspoon of peanut butter can give you that much needed energy boost. Don’t take in too much though, as the fat content is pretty high.
- Trail Mix – Filled to the brim with iron, complex carbohydrates, protein and natural glucose sugars, the combination of dried fruits and nuts make this one a powerful energy provider.
- Orange Juice – Studies have shown that people who drank at least 400mg of vitamin C felt less fatigue long term. That speaks for itself!
The above pointers are just a few ideas for natural energy boosting – Do you recommend any ideas? The Healthy Hideout has been encouraged by this article to do a write up on energy foods. Watch this space!
Increase your energy levels!
With winter continuing strong and snow falling all around the UK, it’s important to not let your energy levels dip throughout the day. By maintaining certain aspects of your day to day life, you can ensure you feel good from morning until night. Below are a few of our top tips towards feeling great;
- Drink plenty of water – Two-thirds of the body is made from water, so it makes sense to ensure you’re well hydrated throughout the day. Joints, eyes and the digestive system are the first to benefit as the body works constantly to flush out toxins and other unwanted materials. Although we receive a lot of water from the food we eat, it is important to drink plenty of water throughout the day, in many cases between 6 – 8 glasses. In you are participating in heavy exercise, sauna use, or similar you obviously need to compensate for increased water loss. If you feel that you are struggling to concentrate, thirsty or have dark coloured strong-smelling urine, there is a strong chance you may be dehydrated.
- Eat well - The importance of what we eat and when we eat can have a huge impact on how we feel throughout the day. Supplements should not be needed if you manage to maintain a healthy balanced diet, providing you’re fit and healthy, but sometimes individuals do not get the recommended daily vitamin intake. Vitamin C is important for maintaining a strong immune system.
- Exercise – When we do exercise, our bodies release endorphins, boosting metabolic rates and increasing our overall energy levels. One of the worst things an individual can do is avoid exercise when they are feeling tired.
- Sleep – The amount of sleep required can vary from person to person, with factors such as age and activity levels coming into play. The common requirement for most is between 7 – 8 hours per day, even though many of us fail to get even this. Try to familiarise your body with a routine, by going to bed a similar time each night. A good tip is to take a bath before bed allowing your mind to switch off from work or exercise. Ensure your bedroom is at the right temperature free from light, noise and other stimulants such as TV or computers.
- Relax – Stress and anxiety can cause fatigue on our bodies without us even knowing about it. Taking as little as 10 minutes of each day to clear your mind and relax the body can have substantial benefits on your health long term. Along with relaxing in the bath, utilise other means of relaxation such as having a massage or using a personal infrared sauna. All can help contribute in giving yourself a chance to relax.