Benefits of Healthy Eating and Exercise

I am going to write about benefits of healthy eating and exercise.

Best foods to eat to increase metabolism

Green tea

Green tea is extracted from the plant Camellia sinensis. It contains a number of polyphenols that are biologically active and are used in cancer patients because they might have an effect on tumor behavior. Research shows that polyphenols in green tea suppress many cytochrome p450 enzymes that play an important role in drug metabolism and, as a consequence, green tea could augment plasma concentrations of a number of chemotherapeutic drugs such as anthracyclines (Adriamycin, Mitoxantrone, Daunorubicin, Doxorubicin, Epirubicin) and taxanes (Paclitaxel, Docetaxel), possibly augmenting chemotherapeutic drug toxicity. It might be wise not to ingest green tea in large quantities in individuals taking above mentioned chemotherapeutic drugs.

In addition, studies show that green tea can help reduce the risk of type 2 diabetes mellitus. There is evidence showing that green tea stimulates glucose metabolism in healthy individuals.

Black pepper

Spices such as black pepper, red pepper, and turmeric. Animal studies show a beneficial effect of turmeric (curcumin), red pepper (capsaicin) and garlic on the metabolism of lipids, particularly hypocholesterolemic (lowering of cholesterol) effect of the three spices and prevention of formation of cholesterol stones by curcumin and capsaicin.

Avocados are rich in omega 3 fatty acids and are metabolized at a slower rate in the human body.

Fermented kimchi consumption showed a rise in cholesterol and carbohydrate metabolism and also increased weight loss.

Unsweetened plain Greek yogurt consumption, for example, increases metabolism. According to Caroline Apovian, M.D., director of the Nutrition and Weight Management Center at the Boston Medical Center states that cells containing calcium metabolize more fat than those that lack calcium.

Low glycemic index fruits and vegetables such as apples, blueberries, strawberries, raspberries, boysenberries, blackberries and dark green leafy vegetables augment your metabolism.

Other foods that may increase your metabolism are: legumes (black beans, lentils, chickpeas), celery, asparagus, chia seeds, dark chocolate, cinnamon (slows gastric emptying), curry, chili peppers, apple cider vinegar, grapefruit, spinach, seaweed, broccoli, watermelon, plain nonfat yogurt, tofu, pseudo grains (quinoa, amaranth and buckwheat), whey protein, whole grains and water.

What are the benefits of omega 3 fatty acids

Nuts and seeds. Studies show that a high ingestion of omega-3 fatty acids fight inflammation, prevent the formation of clots, preclude cardiac arrhythmia, exert lowering of lipids and exhibit vasodilatory properties. These favorable effects of omega-3 fatty acids have been demonstrated in the secondary prevention of hypertension and coronary heart disease as for example, in the Lyon Heart Study, the GISSI Prevenzione Trial, and in The Dietary Approaches to Stop Hypertension Study.


Alpha-linolenic acid (ALA), found in green leafy vegetables, rapeseed, flaxseed, and walnuts, becomes less saturated and lengthens in the body to EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) and by itself may have favorable effects in health and in the treatment of chronic diseases. One asset of the ingestion of ALA over omega-3 fatty acids from fish is that the problem of inadequate vitamin E ingestion does not exist with high ingestion of ALA from plant sources.

Omega 3 fatty acids from fish oils may have moderate benefits for treatment of bipolar depression. Use of omega 3 fatty acids, for example, 1 to 2 grams per day, as an additional treatment is rational in patients with bipolar depression, especially those with augmented cardiovascular risk who might also benefit from their beneficial effects on hypertriglyceridemia.

Research does show that improvement of depression was superior with supplementation of omega 3 fatty acids as compared with placebo.

What foods contain omega 3 fatty acids

Consumption of foods rich in omega 3 fatty acids such as mackerel, salmon, tuna, trout, herring, oysters, anchovies, sardines, chia seeds, flaxseeds, and walnuts enhances your metabolism.

Chia seeds

Alpha-linoleic acid is the most common omega 3 fatty acids predominantly found in plant foods mentioned above and is similar to the omega 3 fatty acids found in fish oil named EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Health benefits of exercising regularly

Lack of physical activity is a significant health problem throughout the world, particularly in more industrialized countries.

Physical activity and exercise are not identical. Physical activity is described as a movement of the body induced by the contraction of skeletal muscle that augments dissipation of energy above the basal state. Exercise is a type of physical activity that is arranged, organized, repetitive and with a purpose to focus on the principal objective of improvement or maintenance of one or more of the constituents of physical fitness.

Strong evidence for health benefits associated with regular physical activity as per 2008 physical activity guideline for adults and older adults are: lower risk of early demise, lower risk of coronary heart disease, lower risk of stroke, lower risk of hypertension (high blood pressure), lower risk of unfavorable blood lipid profile, lower risk of type 2 diabetes mellitus, lower risk of metabolic syndrome (combination of high blood pressure, high blood glucose, truncal obesity(excess fat around the waist), hypercholesterolemia or hypertriglyceridemia), lower risk of colon cancer, lower risk of breast cancer, prevention of weight gain, loss of weight, especially when combined with decreased caloric intake, enhanced cardiorespiratory fitness, enhanced muscular fitness, reduced occurrence of falls, diminution of depression and improved cognitive function (for older adults).

Moderate to strong evidence for health benefits associated with regular physical exercise as per 2008 physical activity guideline for adults and older adults are improved functional health (for older adults and decreased abdominal obesity.

Moderate evidence for health benefits associated with regular physical exercise as per 2008 physical activity guideline for adults and older adults are: decreased risk of hip fracture, decreased risk of lung cancer, decreased risk of endometrial cancer, weight maintenance after weight loss, augmented bone density and enhance sleep quality.

In patients with osteoporosis, weight-bearing exercise is accompanied with an elevation in bone mineral density in men and women.

Strenuous exercise modestly aids in smoking cessation in women when combined with cognitive behavioral therapeutic cessation program. Strenuous exercise also impedes weight gain after smoking cessation.

Physical activity is also linked with a reduced risk of symptomatic cholelithiasis (gallstones).

Exercise has been linked with an improvement in cognitive function in both young and older adults. However, it’s unclear whether physical activity precludes dementia and cognitive dysfunction.

Regular exercise minimizes stress, depression, and anxiety. In one randomized study, higher exercise energy loss led to higher improvement in measures of psychological and physical quality of life.

Exercise is recommended in the treatment of depression.

Summary

Plant foods of the low glycemic index such as vegetables, fruits, seeds, nuts and whole grains augment post-prandial sugar and triglycerides to a smaller degree than do processed foods.

Plant foods such as green leafy vegetables, broccoli, spinach and fruits such as berries and apples possess lower caloric density, low glycemic index and higher fiber and water content and generate less sugar release after a meal and exert antioxidant effects through their phytonutrients.

Antioxidants such as those present in berries, dark chocolate, red wine, pomegranates, and tea help to protect the vascular endothelium from postprandial oxidative stress and inflammation independent of their action on postprandial sugar and triglycerides.

The degree of postprandial hyperglycemia/hyperlipidemia (postprandial dysmetabolism) is closely related to caloric intake. Fasting completely eradicates postprandial elevations in sugar and triglycerides and the following oxidative stress and inflammation.

A drop in calories by approximately 30% below the intake on an as you desire to diet in humans has been achieved by a diet high in nuts, fruits, vegetables, low-fat dairy, egg whites, whole wheat, soy protein and lean meat. This diet was linked with amelioration in oxidative stress, inflammation, sugar, insulin sensitivity, lipids, blood pressure and heart function.

Exercise improves the sensitivity of insulin primarily in the skeletal muscles and decreases sugar and triglycerides. A single episode of a ninety-minute brisk walk of moderate intensity within two hours before or after a meal has been shown to reduce postprandial triglycerides and sugar by approximately 50%.

Eating healthy (organic, minimally processed, above-mentioned food items) with adequate water consumption, regular physical exercise, adequate rest and nutritional supplements will help you lose weight or contribute significantly to the maintenance of the weight loss and be of great benefit to your overall health status.

 

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