Cancer is becoming a plaque in the modern world as more people are being diagnosed with different forms every year. If the disease is gaining grounds, it means some things are being done that are unhealthy or there are certain foods that have been neglected in the diet of an average fellow.
The 2007 Expert Report by the World Cancer Research Fund (WCRF) found that the food we eat and other lifestyle choices such as daily physical activity and maintaining a healthy body weight are key to preventing cancer. This epic report - which was five years in the making and reviewed 7,000 large-scale studies - found that an unhealthy diet is linked to about one third of all cancer cases.
The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size.
Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.
Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin - believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane - as much as 20 times higher than the levels found in mature heads of broccoli.
Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research indicated beta carotene may actually cause cancer, but this has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a day, can cause cancer. In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research department, explained that isolated cancer cells grow more slowly when exposed to falcarinol. This substance is a polyacethylen, however, so it is important not to cook the carrots.
Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.
Figs apparently have a derivative of benzaldehyde. It has been reported that investigators at the Institute of Physical and Chemical Research in Tokyo say benzaldehyde is highly effective at shrinking tumors, though I haven't seen this report. In addition, the U.S. Department of Agriculture says figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts.
Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. Dr. Lenore Arab, professor of epidemiology and nutrition at the UNC-CH (University of North Carolina at Chapel Hill) schools of public health and medicine and colleagues analyzed a number of studies and reported their findings in the October 2000 issue of the American Journal of Clinical Nutrition. According to the report, people who consume raw or cooked garlic regularly face about half the risk of stomach cancer and two-thirds the risk of colorectal cancer as people who eat little or none. Their studies didn't show garlic supplements had the same effect. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.
Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.
Grapes, red contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells - this appears to help slow the growth of tumors.
Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.
Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.
Licorice root has a chemical, glycyrrhizin, that blocks a component of testosterone and therefore may help prevent the growth of prostate cancer. However, excessive amounts can lead to elevated blood pressure.
Mushrooms - There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.
Extracts from mushrooms have been successfully tested in recent years in Japan as an adjunct to chemotherapy. PSK is made from the Coriolus Versicolor. Maitake mushroom extract is PCM4.
Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer. (Note: Many people are allergic to the proteins in nuts, so if you have any symptoms such as itchy mouth, tight throat, wheezing, etc. after eating nuts, stop. Consider taking a selenium supplement instead or work with someone on how to eliminate this allergy.)
Oranges and lemons contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances.
Papayas have vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers.
Raspberries contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. According to a recent research study reported by Cancer Research 2001;61:6112-6119, rats fed diets of 5% to 10% black raspberries saw the number of esophageal tumors decrease by 43% to 62%. A diet containing 5% black raspberries was more effective than a diet containing 10% black raspberries. Research reported in the journal Nutrition and Cancer in May 2002 shows black raspberries may also thwart colon cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries.
Red wine, even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals. Also, researchers at the University of North Carolina's medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that resveratrol inhibits cell proliferation and can help prevent cancer. However, the findings didn't extend to heavy imbibers, so it should be used in moderation. In addition, alcohol can be toxic to the liver and to the nervous system, and many wines have sulfites, which may be harmful to your health. Note: some research indicates that alcohol is considered a class "A" carcinogen which can actually cause cancer. You should probably switch to non-alcoholic wines.
Rosemary may help increase the activity of detoxification enzymes. An extract of rosemary, termed carnosol, has inhibited the development of both breast and skin tumors in animals. We haven't found any studies done on humans. Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 15 minutes.
Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.
Soy products like tofu contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. There are a number of isoflavones in soy products, but research has shown that genistein is the most potent inhibitor of the growth and spread of cancerous cells. It appears to lower breast-cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish and is being scrutinized as a potential anti-cancer drug. However, there are some precautions to consider when adding soy to your diet. Eating up to 4 or 5 ounces of tofu or other soy a day is probably ok, but research is being done to see if loading up on soy could cause hormone imbalances that stimulate cancer growth. As a precaution, women who have breast cancer or are at high risk should talk to their doctors before taking pure isoflavone powder and pills, extracted from soy.
Sweet potatoes contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.
Teas: Green Tea and Black tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is best, followed by our more common black tea (herbal teas do not show this benefit). According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas, study findings have suggested.
Tapioca is derived from the cassava plant. It is one of the many plants that manufactures cyanide by producing a chemical called linamarine which releases hydrogen cyanide when it is broken down by the linamarase enzyme. Spanish researches have been studying the cassava and attempting to clone the genes from the plant which are responsible for producing the hydrogen cyanide and then transfer it to a retrovirus.
Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. It appears that the hotter the weather, the more lycopene tomatoes produce. They also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer. Watermelons, carrots, and red peppers also contain these substances, but in lesser quantities. It is concentrated by cooking tomatoes. Scientists in Israel have shown that lycopene can kill mouth cancer cells. An increased intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer. (Note: Recent studies indicate that for proper absorption, the body also needs some oil along with lycopene.)
Tumeric (curcuma longa), a member of the ginger family, is believed to have medicinal properties because it inhibits production of the inflammation-related enzyme cyclo-oxygenase 2 (COX-2), levels of which are abnormally high in certain inflammatory diseases and cancers, especially bowel and colon cancer. In fact, a pharmaceutical company Phytopharm in the UK hopes to introduce a natural product, P54, that contains certain volatile oils, which greatly increase the potency of the turmeric spice.
Turnips are said to contain glucose molaes which is a cancer fighting compound. I haven't confirmed this.
Consumption of fruits and vegetables has been associated with decreased risk of cancers of the colon and rectum.
Foods to consider avoiding
1) 1%, 2% and whole milk.
2) Meats with 96% fat or less.
3) Red meats.
4) Hydrogenated oils, such as stick margarine. Or foods that list hydrogenated oils in their ingredients.
5) Food with high butter fat and other animal fats such as whole milk or creams such as cheese, full fat yogurt, butter, sauces. They feed the cancers and can interfere with caroteniods absorption.
6) Deep-fried foods.
Cancer is becoming a plaque in the modern world as more people are being diagnosed with different forms every year. If the disease is gaining grounds, it means some things are being done that are unhealthy or there are certain foods that have been neglected in the diet of an average fellow.
The 2007 Expert Report by the World Cancer Research Fund (WCRF) found that the food we eat and other lifestyle choices such as daily physical activity and maintaining a healthy body weight are key to preventing cancer. This epic report - which was five years in the making and reviewed 7,000 large-scale studies - found that an unhealthy diet is linked to about one third of all cancer cases.
The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size.
Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.
Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin - believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane - as much as 20 times higher than the levels found in mature heads of broccoli.
Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research indicated beta carotene may actually cause cancer, but this has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a day, can cause cancer. In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research department, explained that isolated cancer cells grow more slowly when exposed to falcarinol. This substance is a polyacethylen, however, so it is important not to cook the carrots.
Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.
Figs apparently have a derivative of benzaldehyde. It has been reported that investigators at the Institute of Physical and Chemical Research in Tokyo say benzaldehyde is highly effective at shrinking tumors, though I haven't seen this report. In addition, the U.S. Department of Agriculture says figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts.
Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. Dr. Lenore Arab, professor of epidemiology and nutrition at the UNC-CH (University of North Carolina at Chapel Hill) schools of public health and medicine and colleagues analyzed a number of studies and reported their findings in the October 2000 issue of the American Journal of Clinical Nutrition. According to the report, people who consume raw or cooked garlic regularly face about half the risk of stomach cancer and two-thirds the risk of colorectal cancer as people who eat little or none. Their studies didn't show garlic supplements had the same effect. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.
Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.
Grapes, red contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells - this appears to help slow the growth of tumors.
Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.
Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.
Licorice root has a chemical, glycyrrhizin, that blocks a component of testosterone and therefore may help prevent the growth of prostate cancer. However, excessive amounts can lead to elevated blood pressure.
Mushrooms - There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.
Extracts from mushrooms have been successfully tested in recent years in Japan as an adjunct to chemotherapy. PSK is made from the Coriolus Versicolor. Maitake mushroom extract is PCM4.
Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer. (Note: Many people are allergic to the proteins in nuts, so if you have any symptoms such as itchy mouth, tight throat, wheezing, etc. after eating nuts, stop. Consider taking a selenium supplement instead or work with someone on how to eliminate this allergy.)
Oranges and lemons contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances.
Papayas have vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers.
Raspberries contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. According to a recent research study reported by Cancer Research 2001;61:6112-6119, rats fed diets of 5% to 10% black raspberries saw the number of esophageal tumors decrease by 43% to 62%. A diet containing 5% black raspberries was more effective than a diet containing 10% black raspberries. Research reported in the journal Nutrition and Cancer in May 2002 shows black raspberries may also thwart colon cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries.
Red wine, even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals. Also, researchers at the University of North Carolina's medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that resveratrol inhibits cell proliferation and can help prevent cancer. However, the findings didn't extend to heavy imbibers, so it should be used in moderation. In addition, alcohol can be toxic to the liver and to the nervous system, and many wines have sulfites, which may be harmful to your health. Note: some research indicates that alcohol is considered a class "A" carcinogen which can actually cause cancer. You should probably switch to non-alcoholic wines.
Rosemary may help increase the activity of detoxification enzymes. An extract of rosemary, termed carnosol, has inhibited the development of both breast and skin tumors in animals. We haven't found any studies done on humans. Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 15 minutes.
Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.
Soy products like tofu contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. There are a number of isoflavones in soy products, but research has shown that genistein is the most potent inhibitor of the growth and spread of cancerous cells. It appears to lower breast-cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish and is being scrutinized as a potential anti-cancer drug. However, there are some precautions to consider when adding soy to your diet. Eating up to 4 or 5 ounces of tofu or other soy a day is probably ok, but research is being done to see if loading up on soy could cause hormone imbalances that stimulate cancer growth. As a precaution, women who have breast cancer or are at high risk should talk to their doctors before taking pure isoflavone powder and pills, extracted from soy.
Sweet potatoes contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.
Teas: Green Tea and Black tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is best, followed by our more common black tea (herbal teas do not show this benefit). According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas, study findings have suggested.
Tapioca is derived from the cassava plant. It is one of the many plants that manufactures cyanide by producing a chemical called linamarine which releases hydrogen cyanide when it is broken down by the linamarase enzyme. Spanish researches have been studying the cassava and attempting to clone the genes from the plant which are responsible for producing the hydrogen cyanide and then transfer it to a retrovirus.
Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. It appears that the hotter the weather, the more lycopene tomatoes produce. They also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer. Watermelons, carrots, and red peppers also contain these substances, but in lesser quantities. It is concentrated by cooking tomatoes. Scientists in Israel have shown that lycopene can kill mouth cancer cells. An increased intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer. (Note: Recent studies indicate that for proper absorption, the body also needs some oil along with lycopene.)
Tumeric (curcuma longa), a member of the ginger family, is believed to have medicinal properties because it inhibits production of the inflammation-related enzyme cyclo-oxygenase 2 (COX-2), levels of which are abnormally high in certain inflammatory diseases and cancers, especially bowel and colon cancer. In fact, a pharmaceutical company Phytopharm in the UK hopes to introduce a natural product, P54, that contains certain volatile oils, which greatly increase the potency of the turmeric spice.
Turnips are said to contain glucose molaes which is a cancer fighting compound. I haven't confirmed this.
Consumption of fruits and vegetables has been associated with decreased risk of cancers of the colon and rectum.
Foods to consider avoiding
1) 1%, 2% and whole milk.
2) Meats with 96% fat or less.
3) Red meats.
4) Hydrogenated oils, such as stick margarine. Or foods that list hydrogenated oils in their ingredients.
5) Food with high butter fat and other animal fats such as whole milk or creams such as cheese, full fat yogurt, butter, sauces. They feed the cancers and can interfere with caroteniods absorption.
6) Deep-fried foods.
Running is very good for your health. It provides a great cardiovascular workout, strengthens and tones your muscles. Regular jogging gives better overall physical condition as well as some other health benefits, including mental benefits such as relaxation and reduction of anxiety.
Learn How To Start Running Today
Regular running and jogging is a good way to improve your health and fitness. Many people are concerned about long term damage to joints such as knees, ankles and hips, as a result of running. However, with good quality running shoes and a sensible approach, the risks are minimal, and the benefits of being fitter outweigh those possible risks.
Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system. This is essential for maintaining good fitness. It also speeds up the digestive system and can help to relieve digestive problems. Many people that live a sedentary lifestyle develop digestive problems that can be improved with a healthier diet and some regular exercise.
Running can counteract depression, as all forms of exercise can help people cope with depression. It increases the capacity to work and lead an active life. The fitter you are, the more active you can be. There are so many more opportunities available to people that are healthier and fitter.
There are several beneficial effects of adding running to your weight loss program:
Better running training tips and stretching techniques
Does jogging help you to lose weight?
Jogging makes you burn fat and thereby helps to lose weight. In addition to increasing metabolism, jogging is an effective way to burn more calories, which helps you lose weight. If calories consumed in food are less than calories spent during exercise and other daily activities, you will lose weight. It is impossible not to!
Jogging helps to reduce stubborn belly fat. Stubborn fat can be very hard to shift, but a running program can really help to cut down on the last of your stubborn fat.
If you suffer from poor appetite, jogging will improve your appetite. Along with all other forms of exercise – the harder you work, the more you need to eat to repair your muscles and refuel them. When you start to run longer distances you will start to eat to fuel your body, and may even find that you need to eat more food everyday, than you did when you were overweight.
Jogging will strengthen the muscles and bone density of your legs, hips and back. Long distance runners have very strong legs, even though they often look very thin and weak. Running does not produce bulky muscles, like weight training or even circuit training does, but it does increase leg strength. Also, the constant impact caused during running can increase bone density, so long as you follow a healthy diet.
Jogging makes you sleep better. Also, if you exercise well, sleep comes much easier. One of the most important factors for improving fitness after exercise and diet is getting adequate sleep. Overtraining can occur if you do not rest properly.
Learning to Enjoy Running
Running can give you both physical and mental joy, so long you do not exhaust yourself! When jogging is done correctly, you will actually feel less tired after you have finished a tour than before you began. You may even start to enjoy the feelings in your muscles during the jogging and afterwards.
Running is a great way of getting away from your usual daily environment. Running outside is often much more pleasurable than exercising in a gym. Even running in the rain can be refreshing and pleasurable. While running some people also get an euphoric mental feeling – a runners high!
Jogging Routes and Sessions
Jogging may be performed in a lot of ways. Long distance jogging generally covers 6-20km, at a moderate speed on even roads or paths. Short distance jogging covers 3-6km in a faster pace. Jogging upwards in a steep terrain 3-4km, in a speed adjusted to the steepness. Jogging in a hilly terrain with paths going both up and down 4-8 km. It is advisable to vary the type of jogging from day to day, and to find several different routes to run. By running different routes you create more variety, which helps to keep you motivated. Also, by having a set of routes of varying distance, you can develop a weekly running schedule, which includes both short fast runs and longer slower runs.
Planning a Running Session
You should start out at a slower pace for a few minutes if you have not warmed up already. Then you gradually increase to a comfortable speed. Once you become familiar with a few different routes, you will quickly learn the best pace for you, and also will know when to push yourself a little harder. Timing each run is a great way to monitor improvements. Some days you may feel that you have not run so well, but the time on the clock may show that you have actually matched your personal best.
Stretching Your Muscles Before and After Each Session
It is advisable to stretch out before and after each jogging session, two minutes before and three to four minutes after jogging. When stretching out do the following movements:
Bend forward and touch your toes.
Kneel down on one of your feet, and stretch the other out backwards.
Bend your body to both sides.
Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards.
Shoot your abdomen foreword, so that your spinal column is stretched into a bow.
Place your hands behind your neck and stretch your arms backwards. Then twist your body to the left and right, and also bend to each side.
After the jogging it is often advisable to wait for a few minutes to regain your breath and relax before you stretch out.
Planning Your Running Schedule
If jogging is the only sport activity done, then a jogging session every other day is ideal. This is enough to give all the health benefits and gradually increase your condition and endurance without wearing yourself out. If you combine jogging with other types of sport activities, then running twice a week may be enough.
You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning.
How To Start Running
If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that are not compatible with jogging activities, or some conditions that you must consider when doing your jogging.
The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and speed, and choose steeper and more difficult paths.
Summer is already upon us! For many people, summer means fun in the sun. The kids are out of school, adults are going on vacations and it's time for outdoor activities like riding bikes and hosting barbecues and much more. Staying healthy during the summer requires more than just eating the right foods.
Summer provides an excellent opportunity for everyone to get outside, increase their activity, and avoid a year-round sedentary lifestyle. But summer also holds risks such as heat, skin cancer and even tetanus. No matter what summertime activity you choose to participate in - fun and games with family or friends at the park, a cool and refreshing swim, or a backyard barbecue - the hot and humid days can take a toll on you and your family. It may be tempting to let your guard down on vacation, but you can have fun and stay healthy away from home and take your healthy lifestyle with you. As your family plans quality time together, incorporate your regular healthy habits into your summer - or take advantage of the time to start new ones.
"For some of us, the beginning of the summer is a better time for introspection and thoughtful change. We are motivated to plan something new when children get a break from school, many families take vacations and we all seem to enjoy life at the more leisurely pace that summer brings," Dr. Joan Lang, chairwoman of the department of psychiatry at Saint Louis University School of Medicine noted.
Take advantage of the summer weather to enjoy walks or light exercise, such as gardening. It may improve your balance, build muscle mass, lower blood pressure, improve cardiac health, and provide other health benefits both emotional and physical. Whether it's gardening or exercising, ease into it and gradually build your endurance. Watch the heat and your fluid intake, and you can enjoy summer in good health. There is much that you can do that will help you and your family stay cool and healthy during the upcoming hot winter months. Now is the time to get ready for a healthy and safe summer that can help reduce the risks of developing chronic diseases such as heart disease, cancer and diabetes and also allergies, eye injuries, immune system function and more and this summer is a great opportunity for everyone to think about simple ways to start being more active, eating better and creating a healthy lifestyle that can last a lifetime.
Summer Infections and Conditions
There are many infections that are more common in the summer and can cause symptoms. Among the viruses that can commonly cause infections in the summer include enteroviruses, parainfluenza, and poliovirus. It is also important to keep in mind that different parts of the world have different seasonal patterns for when infections occur. So, if you are from the United States and you visit another area of the world on your summer vacation,' then you may be exposed to people that are in the peak of their flu season. Or if you are around a lot of tourists, they can bring the infection to you.
Mosquito borne infections, commonly caused by the arboviruses, such as West Nile Encephalitis, St. Louis Encephalitis and dengue fever, are also more common in the summer, specifically the late summer, and early autumn.
Tick borne illnesses, although not caused by viruses, are also more common during the summer months, including Lyme disease, Rocky Mountain Spotted Fever, and Ehrlichiosis.
Another common summertime virus is the parainfluenza virus 3. This virus can cause croup, bronchiolitis, pneumonia or just a cold.
Another important cause of infections and illness in the summer months is food poisoning or food borne illnesses. Warmer weather, which help bacteria to multiply faster, and the increased number of cookouts and picnics in the summer, help to contribute to a rise in food poisoning during this time of year.
A variety of information regarding health issues that typically arise in spring and summer, including a natural approach for alleviating allergies; recognizing and treating heat exhaustion and heat stroke; a spring-and-fall regimen of body cleansing; revving up your immune system and using vitamin E to nourish cells and reduce the signs of aging.
A Natural Approach For Allergy Sufferers
In today's busy and unfortunately progressively polluted world, many people are seeking ways to find more answers which might possibly provide an improved level of health for themselves and their families.
One major health issue surrounds the topic of Allergies. Probably the only good thing about an allergy is that it is often possible to help yourself by using just a bit of common sense. The key is to learn about cause and effect relationships such as what was eaten, touched or possibly even detected by smell in the days or hours before the symptoms erupted.
Of importance is to recognize allergies as early as possible. An immense amount of illness and heartache, often starting in infancy and then snowballing right through adulthood, could be prevented if this was done ahead of time. For most individuals, allergies are a seasonal or situational problem causing unbearable symptoms. The pollens of spring or your cat or dog may be the reason for your itchy eyes, runny nose, sneezing, wheezing etc. Yet for some people allergy symptoms never seem to disappear. They are a constant problem. Common environmental exposures and foods trigger these allergies (sensitivities) and therefore promote respiratory attacks such as asthma or emphysema. Allergies can become much more complicated than this.
Some recent studies indicate that certain foods can cause epilepsy in some individuals who also have other medical complaints and who also have typical or unusual forms of allergies. Similar studies also indicate that arthritis and migraine headaches can be caused by certain other foods for those particular individuals.
Once you suspect that an allergy or sensitivity to something might be the cause of your problem, then it is sometimes remarkably easy to determine why you are ill. One of the major areas of detection lies within our immune system. In essence, our immune system is causing the allergic symptoms in its bid to rid the body of what it sees as invaders. From one point of view, we can view an allergy as an inability to overcome something foreign. The allergen takes over and cannot be subdued and overcome and then the body then makes every attempt to eliminate the unconquered allergen.
Summer Eye Injuries
An estimated 2.4 million people in the United States suffer eye injuries every year, and most of them occur during summer. The result is that nearly 1 million Americans have permanent vision impairment due to injury, and more than 75 percent of these people become blind in one eye. As you set about your summer activities, doctors urge you to take precautions to make sure your eyes are safe. The most insidious eye injuries can come from the summer's main attraction -- the sun.
“Ultraviolet rays can cause sunburned corneas, cancer of the eyelid, and increased risk of eye diseases such as cataracts and macular degeneration. But those diseases won't develop until long after you've sustained an eye injury that you might not even know you have”, said New Orleans ophthalmologist Dr. Monica L. Monica.
Travel Health
Preparing for a trip and vacations takes planning and time. Proper planning is the best way to stay healthy during your trip. According to Healthwise Incorporated, a nonprofit organization, you should see a doctor at least 6 weeks before you go so that you'll have time for immunizations and other health precautions you may need to take in advance. There are several factors to consider in preparing for a trip.
Your individual health needs such as if you have any chronic diseases or other health concerns, such as allergies, birth control or other medications, see your doctor. You may need to adjust your itinerary to accommodate your health needs. For example, if you have heart failure or a history of blood clots, you may need to take shorter flights with more stops to avoid long periods of sitting. If you have asthma, chronic obstructive pulmonary disease (COPD), or other lung diseases, you may need to avoid stays in polluted cities or at high altitudes.
Evaluate whether you will be physically able to meet the rigors of your particular trip. Most travel typically demands more physical effort than is required at home. Boost your fitness by starting an exercise program, such as walking, in advance.
If you have health problems, carry a letter from you doctor describing your conditions, a list of your routine medications including their generic names, and written prescriptions for refills if you will be gone long. If you have diabetes, you can take precautions to prevent problems while traveling. Travel can make it hard to keep your blood sugar within a safe range because of changes in time zones, meal schedules, and types of foods available. Check your blood sugar level more often during your time away from home. When traveling, take extra diabetes pills and insulin supplies. You may not find your regular supplies wherever you travel. Double your normal amount of needed supplies for short trips. For long trips, have enough extra supplies to last for 2 weeks more than the length of your trip. To keep your blood sugar level, try to eat and take your medicine as close to your usual schedule as you can.
Leave your medications in the original containers, and pack them in a waterproof container in your carryon luggage. Take extra amounts of your routine medications packed in checked luggage in case of theft or loss.
Many doctors recommend that you take a first aid kit with items such as pain relievers, sunscreen, antifungal and antibacterial ointments, and anti-diarrhea medications, especially if you will be traveling to areas where modern medical care is not readily available.
Preparing for health risks while traveling is especially important if you are visiting other countries and areas, such as those in parts of Africa and Asia and many parts of South and Central America, where expert medical care may not be readily available.
Before you go, you should be aware of any needed immunizations or medications, disease outbreaks, food and water precautions, and any other preventive measures to take. Check your local or state health clinic at least 6 weeks before traveling so that you'll have time for immunizations and other health precautions that may need to done in advance.
Make sure all of your routine immunizations are up to date for you and your family. These immunizations can protect you from diseases such as polio, diphtheria, measles, and rubella that have been virtually wiped out in developed nations but are still prevalent in some developing countries. If you will be traveling to a country where these infections are still common, check your immunity status. Some adults have not received all of these vaccines (especially measles, mumps, and rubella) and may be susceptible unless they have had the disease. Tetanus immunization should be updated before traveling if you haven't received one in the last 10 years.
Hepatitis A is the most widely reported disease in return travelers that can be prevented by a vaccine. You can help protect yourself from hepatitis A while traveling by taking basic precautions such as boiling your drinking water, making sure food is well-cooked, and eating only raw fruits and vegetables that you have washed and peeled.
Malaria-risk areas of the world include large areas of Central and South America, Hispaniola (Haiti and the Dominican Republic), Africa, the Indian subcontinent, Southeast Asia, the Middle East, and many South Pacific islands. You may need to take one of several different preventive medications depending upon the type of mosquito inhabiting that part of the world. These medications need to be taken daily during your travels and for a specified time after return.
Medical care in developing countries can be below standard. Before you go, get the addresses and phone numbers of embassies and consulates in the areas you will be visiting. If you get sick, these offices can help you find medical care.
Summer Health Tips
Drink plenty of water; your body needs it to prevent dehydration during warm summer days. Take bottles of water with you, if you're going out for any length of time. Remember, infants and toddlers can become dehydrated much more easily than adults, so be sure they get lots of liquids.
If you have asthma or other respiratory problems, watch the air quality report for the day. Limit your time outdoors on days that have moderate to poor air quality outlooks. Plus, don't forget to take your inhaler or other medication when you go out.
Wear appropriate shoes for your outdoor activities. If you're doing a lot of walking or other sports activities, skip those stylish summer sandals. Avoid blisters and sprains by choosing a good pair of walking shoes. Wear them with comfortable, cotton socks.
Take a rest. Don't push beyond your physical limits. At intervals, sit in a shady spot.
Take cover. Sunburn is painful and unhealthy. Use a good sunscreen, and re-apply it frequently during the day. Also, wear a hat to keep cool and shaded.
Wear light, loose-fitting clothing to help you stay cooler.
Don't forget sunglasses to protect your eyes from the sun's UV rays.
Maintain your energy level by limiting your intake of fat and sugar; focus on carbohydrates, fruits and vegetables.
Consume alcohol in moderation, and don't drink at all near the time that you may be driving.
If you are traveling by air, put prescription drugs in your carry-on bag, not your checked luggage. Travelers and their baggage are sometimes parted, and it may be dangerous to skip even one dose.
It is particularly important to bring medicines with you if you are traveling abroad. Drug names, doses, and availability differ in different countries, and in some parts of the world, drug safety and effectiveness may not be up to U.S. standards.
Check the labels on your medicines for the possibility that they might increase your sensitivity to sun and/or heat.
Don't store medicines in the trunk or glove compartment of your car or take them to the beach unless you will need them there. High heat and humidity can alter the potency of many drugs.
If you are traveling with small children, make sure that all drugs are in containers with child-resistant caps. It may be difficult to keep medicine out of reach or under lock and key the way you would at home.
Tips Source: 1997-2003 American Council on Science and Health and 1997-2005, BJC HealthCare
Some Article Info Also Provided by CDC, Saint Louis University Health Sciences Center, news release, December 2004 and 1995-2004, Healthwise, Incorporated.