HOW ONLY 15 MINUTES OF WALKING CAN CHANGE EVERYTHING

Walking is an activity that we do every day. We take walking for granted and we are not even aware how important it is unless we are physically unable to walk. You should pay more attention to walking especially as you age.

Benefits of walking

One study that lasted 12 years included adults over 65 and it was discovered that walking only 15 minutes a day can decrease the mortality rate by 22%.

The lead researcher of the study said: “Don’t use age as an excuse not to do exercise. Doing some physical activity regularly has a better effect on general health than any medical treatment does. Less than half of older adults are able to achieve the recommended 75 minutes of exercise with vigorous intensity or 150 minutes of moderate intensity every week.”

This shouldn’t be a surprise.

Many studies have been able to prove the health benefits of walking. People should start considering walking to be an aerobic exercise. Aerobic exercise is any exercise that stimulates the heart and respiratory rates which causes more oxygen to be pumped to the muscles. You can achieve this even with walking.

Increasing the respiratory, circulatory and cardiovascular function means that the nutrients will travel where they are needed. The energy we get from the food should not be stored, instead it should be used to help the muscles, organs and bones become stronger.

A sedentary lifestyle can cause illnesses and even sedentary death syndrome which is a real and serious condition. It can lead to numerous diseases and even death.

Walk for life

One study from 2016 has shown that the lung capacity of obese children can be increased within 6 weeks if they walk for 45 minutes every day for 5 days a week. Walking fast increases the fitness level.

Walking outdoors can be very beneficial for the mental health. Spending time in the nature without electronic devices can be very helpful for reducing the everyday stress, for improving the overall mood and even for lowering depression.

Spending time in the sun is also very important because that way we get the required amounts of vitamin D. Walking inside on a treadmill can be just as beneficial as walking outdoors.

A walk in the park

Walking regularly can significantly improve the mobility which then reduces the risk of injury. Walking is particularly beneficial for people who suffer from joint pain and arthritis.

The American Heart Association recommends walking in cases of: diabetes, stroke, hypertension and high cholesterol. You don’t have to walk for 30 minutes at once every day. You can walk twice for 15 minutes. Start slowly and then gradually increase the pace.

If you have trouble sleeping, taking a walk is also very beneficial.

The obvious

One 11-year study that included participants from 7 countries has shown that walking regularly can reduce the risk of cardiovascular diseases by 31% and the mortality risk by 32%. Walking for just 5.5 miles a week at 2mph can prevent the deadliest diseases.

The modern lifestyle sometimes makes it hard to go to the gym, however everyone has time to walk for just 15-30 minutes a day. So, grab your comfortable snickers and start walking today.

True Health

Rishi Ayurveda Hospital and Research Centre

This Japanese Breathing Technique Will Help You Lose Stomach Fat Fast

Losing weight is not an uncommon thing to want to do. These days everyone is looking for a way to lose a few pounds without sacrificing time and effort.

While you have to exert a little effort to lose some weight, it can be difficult to find the time today. We are all so busy with 40 and 50 hour work weeks that we barely have time to enjoy ourselves. With the little bit of free time we do have, nobody really wants to add an exercise routine in there. If you want to have your body in peak performance and shape you’re going to have to work for it basically all the time. However, there is an easier way to lose weight. Miki Ryosuke, a Japanese actor, discovered an extremely effective way to lose weight naturally – and it doesn’t require crunches or push ups. In fact, all you gotta do is breath!

Miki Ryosuke experienced severe back pain and his doctor recommended that he do this exercise to decrease his back pain. He [performed the exercise for a few weeks, and is back pain was decreased – but that’s not all. Miki lost 28.7 pounds and 4.7 inches off of his waist! All you have to do is stand in this position, take a three second breath, then exhale strongly for seven seconds. It really works too!

Research performed at the Hampton University found that the combination of yoga and deep breathing exercises to help overweight teens lose weight. Sixty high school students were divided into two groups. Group one performed 40 minutes of yoga and deep breathing exercises four times a week for 12 weeks. The second group stayed within their normal routine, and the researchers found that group one lost an average of 6 pounds with no daily caloric intake reduction!

How to Do It:

1. Stand with one leg forward and the other back
2. Strain your glut muscles while transferring your weight to your back foot
3. Slowly inhale for 3 seconds while lifting your arms above your head
4. Exhale forcefully but carefully for 7 seconds, while straining all of your body’s muscles

Within nature lies the cure of Humanity

Rishi Heritage village is one of the astonishing contributions from Rishi family.Heritage villa is designed in such a way that it is far away  from sound and air pollution. Facilities offered by heritage villa are mainly focused on patient’s relaxation and refreshment.

Another speciality of heritage Villa is its  biological vegetable garden .which helps to serve quality food for patient while in their treatment days.

10 Things You Don’t Know You’re Doing to Ruin Your Health

Remember that health is a relationship between you and your body, and whatever you do in your daily routine has an impact –positive or negative – on your health.

By eliminating or changing some common unhealthy habits, you can keep your body healthy, both physically and mentally.

Here are the 10 things that you don’t know you’re doing to ruin your health.

1. Not Enjoying Enough Sleep

If your busy schedule is affecting how much sleep you get each night, take steps to change your schedule so that you can enjoy the much-needed sleep.

According to the National Sleep Foundation, adults should sleep at least 7 to 8 hours every night. Children and teenagers need more sleep, ranging from 9 to 11 hours.

Poor sleep is associated with poor immunity as well as many other health problems. Regular sleep deprivation increases the risk of infection and other serious health conditions, such as heart disease, strokes, hypertension, diabetes and obesity.

Your sleep duration also has a direct impact on your lifespan. A 2007 study published in the Sleep journal showed that both a decrease and an increase in sleep duration are associated with increased mortality rates.

Along with sleep, the National Sleep Foundation recommends a short nap of 20 to 30 minutes for improved alertness and performance.

A short nap during the daytime can even reduce the risk of heart disease, according to a 2007 study published in the Archives of Internal Medicine.

However, taking a nap during the daytime does not mean that you can ignore your bedtime at night. Being an adult, you must get 7 to 8 hours of sound sleep daily.

2. Surviving on Fast Food

If you do not have time to cook, running out for fast food seems the best solution.

But fast food contributes little or no nutrient value to your diet. Instead, these foods are packed with excess calories, fat, sugar and salt content, which are not good for your health.

This type of unhealthy eating contributes to several health problems. Obesity, Type 2 diabetes, heart disease, strokes, high cholesterol, dementia and many types of cancer are closely related to an unhealthy diet.

Moreover, surviving on fast foods can cause nutritional deficiencies in the body.

To improve your health, take time out to cook your own food. Include organic fruits and vegetables, fiber-rich foods, whole-grain products, low-fat dairy items and healthy fats in your cooking. Also, limit your salt and sugar intake.

Whole-grain sandwiches, oatmeal, smoothies, soups and salads are some of the easy things that you can prepare at home and pack for lunch.

3. Quenching Your Thirst with Sodas instead of Water

Many of us often reach out for a can of soda instead of plain water to quench our thirst without realizing how harmful it is.

The sugary soda drinks increase your risk of excess weight gain, type 2 diabetes, and cardiovascular disease. Diet sodas, too, are not as healthy as they are promoted to be. Instead of controlling weight gain,they stimulate your appetite and sugar cravings.

Some sodas even contain caffeine which contributes to dehydration. So, quenching your thirst with such drinks is not a good idea.

When feeling thirsty, only opt for plain water and nothing else. It is the best drink to quench your thirst. Plus, it is calorie-free.

Many times, people don’t even realize that they are not drinking enough water.

According to the National Kidney Foundation, a healthy adult must drink at least 10 to 12 glasses of fluid daily to keep the kidneys healthy and the body well hydrated.

Carry your own water bottle to work and set reminders so that you finish it by the end of the day. If you do not enjoy plain water, try flavored water. Also, fruits and vegetables rich in water content can help a lot in keeping your body hydrated.

4. Using Mobiles for Long Hours

Excessive use of cell phones and headphones is becoming a global habit. This habit has significant negative effects on your health.

A 2011 study published in BMC Public Health reports that stress, symptoms of depression and sleep disorders were associated with high mobile phone usage in young adults (20 to 24 years old) over the course of 1 year.

Not just mobiles, even eReaders are not good for your health. According to a 2015 study published in Proceedings of the National Academy of Sciences, use of light-emitting eReaders negatively affects sleep, circadian timing and alertness the following morning.

5. Painkiller Abuse

Relying on over-the-counter painkillers every now and then to ease common aches and pains may not seem to be a serious problem but it has many side effects.

Although they help ease the pain temporarily, these painkillers come with several side effects. They can cause gastrointestinal distress; impair kidney, liver or heart function; and impair the blood’s ability to clot.

Moreover, narcotic pain medications can also cause drowsiness and constipation. You also tend to develop dependence on narcotic medications when you take them for extended periods.

Instead of popping a pill to kill the pain, explore some natural remedies and alternative pain management techniques such as acupressure, yoga or meditation.

If the pain persists, make sure to consult your doctor to find out the exact cause and course of treatment instead of simply suppressing the problem with temporary fixes.

6. Ignoring Nature’s Call

When you are engrossed in work, doing something very important, driving or traveling, you may tend to delay the call of nature.

But if you ignore the urge to use the restroom, you are putting a strain on your bladder and kidneys. Retaining urine for long periods of time and on a regular basis increases urine pressure and can lead to kidney failure, kidney stones and incontinence.

When urine remains in the bladder for a long time, it causes the bacteria in the urine to multiply, which can lead to urinary tract infections or kidney infections.

Similarly, putting off the urge to pass stools is also a bad habit. When the stool remains in the body for longer, the colon absorbs the fluid from it back in the body, thus leading to constipation and hard stools.

Always listen to your body when nature calls and empty your bladder as soon as possible. Try to empty your bladder completely whenever you urinate.

7. Sitting for Prolonged Hours

Regardless of whether you are sitting in front of your computer or television screen, prolonged sitting is not good for your health.

Sitting for long periods of time without taking any breaks can lead to a number of health concerns, including obesity and metabolic syndrome (a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels).

A 2011 study published in the Journal of the American College of Cardiology reports that recreational sitting, as reflected by television/screen viewing time, increases the risk of mortality and cardiovascular disease regardless of physical activity participation.

It is even bad for your posture as well as your spine and joints.

To counteract the negative impacts of sitting for long hours, take frequent breaks. Take a break of 10 minutes for every 1 hour of sitting.

The solution seems to be less sitting and more moving overall. You might start by simply standing rather than sitting whenever you have the chance or think about ways to walk while you work.

8. Always Taking the Elevator

If you only consider climbing the stairs when the elevator is not working, then you need to think twice.

The health benefits of taking the stairs and skipping the elevator are many. It is a free workout for those who do not have time to exercise or go to a gym.

Climbing the stairs is good for your heart. It can lower your bad cholesterol levels and raise your good cholesterol level. It can reduce tension, fight stress, maintain weight and strengthen your joints.

A 2008 study by University of Missouri-Columbia researchers supports the claim of the Centers for Disease Control and Prevention that a reduction in daily physical activity is an actual cause of many of the risk factors for chronic diseases, including diabetes and cardiovascular disease.

Along with taking the stairs, go for a walk or run for 20 to 30 minutes daily, enjoy aerobic exercises a few times a week and opt for swimming, bicycling, trekking or other sports on the weekends.

9. Completely Avoiding Sunlight

With growing awareness of the harmful effects of ultraviolet (UV) sunrays on the skin, some people completely avoid sunlight.

While avoiding harsh sunrays during the peak hours of the day is fine, completely avoiding sunlight is not a good idea.

Sunlight is necessary for the body to produce vitamin D. A deficiency of vitamin D can lead to many health complications.

A 2011 study published in the Journal of Investigative Medicine reports that vitamin D is important for modulation of the innate and adaptive immune responses. Its deficiency is linked to increased risk of infection and many autoimmune diseases.

Another 2011 study published in Cancer Epidemiology, Biomarkers & Prevention highlights that normal sun exposure helps reduce the risk of both cardiovascular disease and death.

To help your body produce enough vitamin D, enjoy early morning sunlight (without sunscreen) for 10 to 15 minutes daily.

10. Negative Thinking and Stress

Negative thinking and stress can have a negative impact on your physical as well as psychological health. In fact, negative emotions have been found to give rise to negative physical outcomes.

Chronic stress, in particular, is detrimental to health. According to a 2012 study by researchers at Carnegie Mellon University, chronic psychological stress affects the body’s ability to regulate inflammation and promotes the development and progression of disease.

Positive thinking, on the other hand, promotes better psychological and physical well-being. Positivity can also increase your life span, according to a 2000 study conducted by researchers at the Mayo Clinic in Rochester.

Practice positive thinking every day. Also, try relaxation techniques like deep breathing and meditation to help induce relaxation and manage stress.

12 SYMPTOMS TELL YOU THAT YOU'VE A DAMAGED LIVER!

The liver, which is located in the right upper quadrant of the abdomen and partially protected by the ribs, is the largest solid organ in the human body. The liver is critical for a number of bodily functions. Ergo, it is important to know the signs of liver damage and to take care of the liver.

12 EARLY SYMPTOMS OF DAMAGED LIVER

There are over 100 different types of liver disease and each has different manifestations. Some of these disease are hepatitis, alcoholic liver disease, and cirrhosis of the liver and fatty liver disease.  People usually mistake these symptoms for something else since they are not specific. Here is a list of the most common early signs.

1. Upset Stomach

Vomiting and nausea are common symptoms, but they can mimic other diseases like food poisoning, migraines, motion sickness, vertigo, vomiting, depression and early pregnancy. Moreover, they can mimic kidney issues as well. People who have liver damage are likely to suffer from persistent nausea, since the liver’s ability to eliminate toxins had reduced.

The nausea can also be due to the constant changes in digestion and metabolism. In case you have these symptoms, consult a doctor.

2. Overall Weakness and Fatigue

Feeling weak and tired is one of the obvious and early signs of damaged liver. If the liver is damaged, out body works harder, so it needs more rest. This happens because of the toxins in the blood that cannot be eliminated by the liver. In case the symptoms linger, visit your doctor immediately.

3. Loss of Appetite

Loss of appetite happens as a result of not enough bile, which aids with the fat digestion. If the food is not properly digested, it lead to loss of appetite and serious loss of weight.

4. Digestion Problems

The liver is vital for this process since it produces bile. If the liver is damaged, there can be an increase in diarrhea and indigestion. Moreover, if there is lack of bile, a person may also experience fatty food intolerance, irritable bowel syndrome, gallstones, alcohol intolerance, constipation and abdominal bloating.

5. Changes in the Color of the Urine

Changes in the color of the urine might indicate damaged liver. The increased levels of bilirubin in the blood cause the urine to look orange, amber or brown. The levels of bilirubin are increased since the liver is unable to eliminate it, and it is eliminated through the kidneys.

6. Changes in the Color of the Stool

Due to lack of bile, the color of the stool can change. Instead of its normal brown color, it can be clay colored, pale yellow, or gray. If this is not persistent, it is not dangerous. However, if it happens constantly, seeking medical attention is necessary.

7. Jaundice

Jaundice is a condition in which the color of the eyes, fingertips, tongue and skin becomes yellow. It is formed when the levels of bilirubin in the bloodstream increase. Jaundice can also be an indication of issues with the gallbladder or pancreas, so consulting a doctor is highly recommended.

8. Abdominal Changes

Cramping or pain in the lower part of your abdomen, or feeling particularly bloated can be an indication of damaged liver. One of the early symptoms of liver damage is ascites, which is fluid accumulation in the abdominal cavity.

Furthermore, portal hypertension, which is high blood pressure in the veins and arteries of the abdomen is a consequence of liver disease.

9. Fluid Retention

Fluid retention is one of the early warning signs, particularly in the feet and ankles. Fluid retention can be caused by lymphatic disease, heart failure, hormonal imbalance, and kidney problems as well.

10. Increased Skin Itching

In case of liver deficiency, the skin is more sensitive than usual and often flakes and itches, and it is also hypersensitive to touch. There could also be more bruises and increased veins visibility. Keeping the skin moist is helpful, but the problem will not go away till the liver issue is solved.

11. Abdominal Pain

This pain is normal for damaged liver.

12. Constipation, Diarrhea and Intestinal Bleeding

The liver is responsible for making clotting factors and sans them, there is bleeding of the intestines related with constipation and diarrhea.

This is not the full list of early signs of damaged liver. For instance, damaged liver can also lead to hormonal imbalance in men and as a consequence they develop breasts and may suffer from a loss of libido. Nevertheless, consult with your doctor of any changes you are experiencing.

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