Somewhere between sweat-lathered sprint and a leisurely stroll, there’s a sweet spot known as the jog.Jogging is often defined as running at a pace less than 6 miles per hour, and it has some significant benefits for people who want to improve their health without overdoing it.What’s so great about this moderate aerobic exercise? Like running, it improves your cardiorespiratory health and boosts your mood. Here to share some of jogging’s benefits:It can get you off that exercise plateau The American Heart Association calls walking the most popular form of exercise in the nation. People walk their dogs, take a stroll on the beach, climb the stairs at work.But what if walking isn’t getting your heart rate up high enough for long enough? What if you’ve plateaued? Jogging is a great way to increase the intensity of your workout gradually, so you can minimize the risk of an injury that could sideline you for weeks.It can help you drop weight Walking, power-walking, jogging, and running — they all improve cardiovascular health and help prevent obesity. But one study found that if you want to boost your weight loss, you’ll have more success if you pick up your pace.The study doesn’t distinguish between jogging and running. Instead, it focused on increased weight loss that occurred when participants ran instead of walked.It can strengthen your immune system For the better part of a century, exercise scientists thought vigorous exercise could potentially leave you weakened and at risk for infection and disease. A closer look at the research indicates the opposite is true.Moderate exercise, like jogging, actually strengthens your body’s response to illness. That holds true for both short-term illnesses, like upper respiratory tract infections, and long-term illnesses, like diabetes.It has a positive effect on insulin resistance Insulin resistance is one of the markers of prediabetes. The cells in your body simply aren’t responding to insulin, the hormone that keeps blood sugar levels in check.A review of the research found that regularly running or jogging decreased insulin resistance in study participants. Researchers noted that a decrease in body fat and inflammation might be behind the improvement in insulin resistance.It can help protect you from the negative effects of stress Whether you’re a jogger, Hatha yoga enthusiast, or soccer beast, you’re bound to encounter stress. Jogging may protect the brain from the harmful effects of stress.A 2013 review of studies found that aerobic exercise, like jogging, could potentially improve executive functioning and protect the brain from decline related to aging and stress.A recent animal study found that among mice exposed to stressful situations, those who were regularly allowed to run on a wheel performed better, making the fewest errors following a maze and demonstrating the highest ability to remember and navigate skillfully.It can help you cope with depression Exercise has long been known to help people manage the symptoms of depression, but new science may help explain how.Elevated cortisol levels have been linked to depressive episodes. Cortisol is a hormone your body releases in response to stress.A 2018 study examined cortisol levels in people seeking treatment for depression. After 12 weeks of consistent exercise, those who exercised regularly throughout the study had reduced levels of cortisol throughout their entire day.It keeps your spine flexible as you age In between the bony vertebrae in your back, small, flexible discs act like protective pads. The discs are actually sacs filled with fluid. They can shrink and wear out as you get older, especially if you live a relatively sedentary life.Sitting for long periods can really add to the pressure on these discs over time. The good news is that jogging or running preserves the size and flexibility of these discs.
Eating more fruit is an excellent way to improve overall health and reduce the risk of disease.Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes. Citrus fruits and berries may be especially powerful for preventing disease. Here to introduce the many and varied health benefits of top 12 healthy fruit for you. Lemons Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants. Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties. Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A.Strawberries Strawberries are a juicy, red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals. Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart.Oranges Oranges are a sweet, round citrus fruit packed with vitamins and minerals. Oranges are among the richest sources of vitamin C, with one medium fruit providing 117 percent of a person’s daily value of vitamin C. Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.Limes Limes are a sour citrus fruit that provide a range of health benefits. Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties.Grapefruit Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white. The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.Blackberries Like other berries, blackberries contain health-boosting anthocyanins. Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health.Apples Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits. Apples are high-fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health. Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes.Pomegranate Many people consider pomegranates to be a “superfood”. They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body. A review study about the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer’s disease and Parkinson’s disease.Pineapple Pineapple is an exotic fruit that may help reduce inflammation and promote healthy tissue growth. Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits. Pineapples contain manganese, which the body uses to build bone and tissue. Banana Bananas are well known for their high potassium content. Potassium helps the body control heart rate and blood pressure. Bananas are also a good source of energy, with one banana containing 105 calories and 26.95 g of carbohydrate.Avocado Avocados are rich in oleic acid, a monounsaturated fat which helps lower cholesterol levels. Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant which is important for healthy eyes and skin. Avocados also contain folate, vitamin A, and beta-carotene.Blueberries Blueberries are another superfood that can provide many health benefits. Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other diseases. Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries.Fruits come in all shapes and sizes, and different fruits have different health benefits. For the best results, add a variety of fruits to the diet. By eating fruit, a person is providing their body with key vitamins, antioxidants, and dietary fiber. This can have significant benefits for heart health, digestion, weight management, and skin health. People can enjoy a wide variety of fruits to improve their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes.
Avoiding colds and flu entirely isn’t always possible, and cases of both viruses are reported all year round...During cold and flu season, rates of cold and the flu are much higher – so you’re more likely to get sick during this period.The good news is that there are many small changes you can make to aid cold and flu prevention. From getting an annual flu vaccination and boosting your everyday hygiene habits to looking after your diet, fitness and overall lifestyle, you can stay one step ahead of colds and the flu. How Colds and Flu Spread Inhaling germs A cold or flu virus can be spread when you inhale air droplets produced when an infected person coughs or sneezes.Direct human contact Everyday forms of close contact with someone who has the cold or flu – such as kissing, hugging or shaking hands – can also put you at risk of catching their virus.Touching surfacesViruses can also spread if you touch a contaminated surface and then touch your mouth, nose or eyes. Unfortunately, viral bacteria can remain active on most surfaces for several hours after they’ve been handled by a someone who is sick. This means that everyday objects such as door handles, light switches or railings on public transport could, in theory, pass a virus on to you.How to Prevent Cold and Flu Wash your hands often To remove potential pathogens or viruses on your hands, wash them with soap for a full 20 seconds and make sure you wash under your fingernails and between your fingers, too. If no soap or water is available, use an alcohol-based hand sanitizer and rub it in thoroughly.Avoid touching your face Viruses can enter your body through the areas around your nose, mouth, and eyes. It is important to avoid touching your face if you are exposed to a person with a cold, especially if you have not washed your hands.Don't smoke Smoking tobacco products irritates and damages the throat and lungs, and can worsen cold symptoms – which already include a sore throat and cough. Even secondhand smoke can cause irritation. A recent study also found the anti-viral response in smokers may become suppressed, making them less able to fight off infection.Use disposable items if a family member is infected Use your own disposable plates, cups, and utensils and discard them after use if you have a cold. This is especially helpful if there are children in the household, who may attempt to take food off others' plates, or drink from others' cups.Keep household surfaces clean Clean all household surfaces frequently to keep them relatively germ-free. Viruses can live on surfaces for several hours after being touched by an infected person. Pay attention to the areas you touch most often and use soap and water, bleach, or disinfectant cleaners to wipe off doorknobs, keyboards, phones, remote controls, desks, toys, countertops, faucet handles, and drawer pulls.Healthy Eating Your immune system depends on a wide variety of antioxidants, vitamins and other nutrients, so it’s important to look after your diet. Eat a wide variety of fruits and vegetables, nuts, proteins and carbohydrates to ensure you’re getting all the nutrients you need. This will help prevent colds and flu by supporting your immune system as much as possible.Keep hydrated and rest Cold and flu prevention tips don’t come much better than this – drinks lots of fluids and rest as much as possible. During sleep, your body works to support and maintain your physical health – restoring, rejuvenating and repairing itself. You may be more prone to illness if you’re tired or overworked, so be sure to get the recommended 7-9 hours of sleep per night for adults. It’s also essential that you keep your fluids up. Be sure to drink water consistently throughout the day.Control stress When we experience stress we release a hormone called cortisol, which has anti-inflammatory properties. Chronic stress causes an over-production of this hormone, which in turn causes the immune system to become resistant to it. Studies have shown that when a chronically stressed person is exposed to the common cold virus, which causes inflammation, their bodies are less able to fight it because their natural anti-inflammatory response does not work as well as it should.
A balanced diet is one that fulfills all of a person’s nutritional needs. What is a balanced diet? A balanced diet is one that fulfills all of a person’s nutritional needs. Humans need a certain amount of calories and nutrients to stay healthy. Eating a balanced diet helps people maintain good health and reduce their risk of disease. A balanced diet provides all the nutrients a person requires, without going over the recommended daily calorie intake and avoid eating junk food, or food without nutritional value. The United States Department of Agriculture (USDA) used to recommend following a food pyramid. However, as nutritional science has changed, they now recommend eating foods from the five groups and building a balanced plate.The five food groups A healthful, balanced diet includes foods from these five groups:vegetablesfruitsgrainsproteinDairyVegetables The vegetable group includes five subgroups: leafy greensred or orange vegetablesstarchy vegetablesbeans and peas (legumes)other vegetables, such as eggplant or zucchiniTo get enough nutrients and keep dietary boredom at bay, people should choose a variety of vegetables. People may enjoy vegetables raw or cooked. However, it is important to remember that cooking vegetables removes some of their nutritional value. Also, some methods, such as deep-frying, can add unhealthful fats to a dish.Fruits A balanced diet also includes plenty of fruit. Instead of getting fruit from juice, nutrition experts recommend eating whole fruits. Juice contains fewer nutrients. Also, the manufacturing process often adds empty calories due to added sugar. People should opt for fresh or frozen fruits, or fruits canned in water instead of syrup.Grains There are two subgroups: whole grains and refined grains.Whole grains include all three parts of the grain, which are the bran, germ, and endosperm. The body breaks down whole grains slowly, so they have less effect on a person’s blood sugar. Additionally, whole grains tend to contain more fiber and protein than refined grains.Refined grains are processed and do not contain the three original components. Refined grains also tend to have less protein and fiber, and they can cause blood sugar spikes.Grains used to form the base of the government-approved food pyramid, meaning that most of a person’s daily caloric intake came from grains. However, the updated guidelines suggest that grains should make up only a quarter of a person’s plate.Protein A Guideline states that all people should include nutrient-dense protein as part of their regular diet and this protein should make up a quarter of a person’s plate.Nutritious protein choices include:lean beef and porkchicken and turkeyfishbeans, peas, and legumesDairy Dairy and fortified soy products are a vital source of calcium.Low-fat dairy and soy products include:ricotta or cottage cheeselow-fat milkyogurtsoy milkPeople who are lactose intolerant can opt for low-lactose or lactose-free products, or choose soy-based sources of calcium and other nutrients.