Facts About Blood

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Simple exercises for computer professionals

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Healthy Steps to a Longer Life

One of the biggest factors that determines how well you age is not your genes but how well you live. Not convinced? A study published in 2009 in the British Medical Journal of 20,000 British folks shows that you can cut your risk of having a stroke in half by doing the following things: being active for 30 minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.
 

While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress—the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas Perls, who studies the century-plus set at Boston University School of Medicine, believes that assuming you've sidestepped genes for truly fatal diseases like Huntington's, "there's nothing stopping you from living independently well into your 90s." Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow these 12 habits and check out Perls' lifetime risk calculator to see how long you can expect to live.

 

1. Don't Retire

 

"Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. "After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming isn't for you? Volunteer as a docent at your local art museum or join the Experience Corps, a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.
 

 

2. Floss Every Day

 

That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. "I really do think people should floss twice a day to get the biggest life expectancy benefits," says Perls.

 

3. Move Around

 

"Exercise is the only real fountain of youth that exists," says Jay Olshansky, a professor of medicine and aging researcher at the University of Illinois at Chicago. "It's like the oil and lube job for your car. You don't have to do it, but your car will definitely run better." Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bones. "And the benefits kick in immediately after your first workout," Olshansky adds. Don't worry if you're not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you're not into weight lifting.
 

 

4. Eat a Fiber-Rich Cereal for Breakfast

 

Getting a serving of whole-grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues. "Those who do this have a lower incidence of diabetes, a known accelerator of aging," he says.

 

5. Get at Least Six Hours of Sleep Each Night

 

Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours." Those who reach the century mark make sleep a top priority.

 

6. Consume Whole Foods, Not Supplements

 

Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, vitamins C and E—age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those anti-aging benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a single tomato," points out Ferrucci, "and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about like lycopene or vitamin C." Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.
 

 

7. Be Less Neurotic

 

It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. "We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles," says Perls. "They are great at rolling with the punches." If this inborn trait is hard to overcome, find better ways to manage when you're stressed: Yoga, exercise, meditation, tai chi, or just deep breathing for a few moments are all good. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.

 

8. Live Like a Seventh Day Adventist

 

Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it's important to cherish the body that's on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and get plenty of exercise. They're also very focused on family and community.

 

9. Be a Creature of Habit

 

Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years. "Your physiology becomes frailer when you get older," explains Ferrucci, "and it's harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol." This can weaken immune defenses, leaving you more susceptible to circulating flu viruses or bacterial infections.

 

10. Stay Connected

 

Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise the strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back. "They'll tell you if they think your memory is going or if you seem more withdrawn," says Perls, "and they might push you to see a doctor before you recognize that you need to see one yourself."

 

11. Be Conscientious

 

The strongest personality predictor of a long life is conscientiousness—that is, being prudent, persistent, and well organized, according to The Longevity Project, coauthored by Howard Friedman and Leslie Martin. The book describes a study that followed 1,500 children for eight decades, collecting exhaustive details about their personal histories, health, activities, beliefs, attitudes, and families. The children who were prudent and dependable lived the longest, Friedman says, likely because conscientious types are more inclined to follow doctors' orders, take the right medicines at the right doses, and undergo routine checkups. They're also likelier to report happier marriages and more satisfying work lives than their less conscientious peers.

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All about Blood Pressure

When your heart beats, it pumps blood round your body to give it the energy and oxygen it needs. As the blood moves, it pushes against the sides of the blood vessels. The strength of this pushing is your blood pressure. If your blood pressure is too high, it puts extra strain on your arteries (and your heart) and this may lead to heart attacks and strokes.

 

How you can tell if you have high blood pressure

 

Having high blood pressure (hypertension) is not usually something that you feel or notice. It does not tend to produce obvious signs or symptoms. The only way to know what your blood pressure is, is to have it measured.

 

Blood pressure is measured in 'millimetres of mercury' (mmHg) and is written as two numbers. For example, if your reading is 120/80mmHg, your blood pressure is '120 over 80'.

 

What do the numbers mean?

 

Every blood pressure reading consists of two numbers or levels. They are shown as one number on top of the other.

 

The first (or top) number is your systolic blood pressure. It is the highest level your blood pressure reaches when your heart beats.

 

The second (or bottom) number is your diastolic blood pressure. It is the lowest level your blood pressure reaches as your heart relaxes between beats.

 

Keep your blood pressure low

 

Even if you do not have high blood pressure at the moment, it is important to keep your blood pressure as low as you can. The higher your blood pressure, the higher your risk of health problems.

 

For example, a blood pressure of 135 over 85 may be "normal" but someone with this reading is twice as likely to have a heart attack or stroke as someone with a reading of 115 over 75.

 

What is normal blood pressure?

 

Ideally, we should all have a blood pressure below 120 over 80 (120/80). This is the ideal blood pressure for people wishing to have good health. At this level, we have a much lower risk of heart disease or stroke.

 

If your blood pressure is optimal, this is great news. By following our healthy living advice, you will be able to keep it this way.
If your blood pressure is above 120/80mmHg, you will need to lower it.

 

Most adults in the UK have blood pressure readings in the range from 120 over 80 (120/80) to 140 over 90 (140/90). If your blood pressure is within this range, you should be taking steps to bring it down or to stop it rising any further. Our five top tips will show you how.

 

The reason why people with blood pressure readings in this range should lower it, even though this is not classified as 'high' blood pressure, is that the higher your blood pressure, the higher your risk of health problems. For example, someone with a blood pressure level of 135 over 85 (135/85) is twice as likely to have a heart attack or stroke as someone with a reading of 115 over 75 (115/75).

 

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The Misunderstood POTATO

All the people who don't like eating vegetables have one thing in common- their love for anything potatoes. Potato is one such vegetable that tastes yummy in every form - mashed, baked, boiled, sweet, fried, you name it. Unfortunately, it has been given a bad reputation due to the misconception that it makes you fat, increases blood sugar, and causes heart problems and other health issues.

Like they say, 'Blame the player, not the game' same way, 'Blame the method, not the potato!' Very few realize that it's the form in which we eat potatoes that matters more. Most of us choose fried and salty variety like French fries, cutlets, chips etc. but if eaten in baked/ roasted form it can prove to be really healthy.

Energy: Potatoes are starchy carbs which provide energy instantly. It's a great snack when feeling weak, famished or tired. Since it is digested easily it is a boon for patients, babies and aged individuals who cannot eat hard food.

Digestion: Potatoes have good amount of soluble fiber and with the skin it also provides insoluble finer which prevents constipation, reduces cholesterol and helps you feel fuller longer.

Blood pressure: They are also a good source of potassium which helps control blood pressure and reduce water retention as well.

Gum problems: There is a very high amount of vitamin C in potatoes which can prevent gum bleeding. Vitamin C is also necessary for collagen formation which helps heal the skin, wounds and bone cartilages.

Cell building: The vitamin B6 content of potatoes is required for formation of new cells in the body and also for normal brain functioning.

Heart diseases: Potato skin contains lot of phytochemicals which which help protect against cardiovascular-disease by lowering levels of bad LDL-Cholesterol and keeping arteries fat-free.

Eat them the right way and you will never disregard them.

Did you Know? A bite of Potato is eaten before a meal. This helps the tongue become clear of any taste in your mouth and let's you fully enjoy the taste of food you are going to eat!

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Top 5 tips to combat computer eye strain

Thousands of young people put vision at risk by straining their eyes and forgetting to visit the opticians. We asked the experts how to prevent eye strain and protect your sight

Eyesight is our most valued sense, beating smell, touch taste and hearing in a recent poll. But despite this, 17 per cent of Brits admit they haven’t had an eye checkup in the past three years.

And on a daily basis, an increasing number of us flit from work computer screens, to mobiles, to TVs to tablets and back again, so it’s no surprise eye strain is on the up.

“If you have a real problem, such as unexplained blurred vision or pain, discharge or redness in the eyes, it’s really important you go and see your eye doctor,” says Steve Schallhorn, Chairman of Optical Express’ International Medical Advisory Board (IMAB), which carried out the survey.

If your eyes are just tired from staring at screens and you’re experiencing tired eyes from day to day tasks, here are Steve’s top five tips for beating eye strain:

1. Take five. Give yourself a few minutes, get comfortable, close your eyes, take off your glasses if you wear them, slow down, relax and take deep breaths. Just for a few minutes to really give your eyes a break.

2. When you get home, avoid near work for a period of time. You’ve been working on a screen all day so don’t jump right into checking your email, or looking at your phone or even read for about an hour.

3. Change your lighting. You want a gentle, soft light that’s not too bright or high intensity, but still illuminates properly. Try dimming a light, or turning on lamp rather than the main light. See how your eyes feel – you don’t want to put them under strain from too little or too much light.

4. Blink. We blink less when we’re doing intense work and some of the eye fatigue can be due to dry eye that we might not even notice. Taking five can help but also blink, get in tune with your eyes and see how they’re feeling. If they’re dry, close them or if that’s not enough use eye drops.

5. Massage. When we work in front of a computer screen our forehead muscles get very tense and just a few minutes to massage the head, brow and neck, if you have someone to do it for you, can help ease the pressure.

During the day Steve advises specs-wearers to ensure they have the right prescription and a well-fitting pair of glasses to prevent eye fatigue.

And even if you don’t need glasses yet (by 65, 94 per cent of us will!), there are things you should do to prevent your eyes being over worked. These include lining your screen up comfortably, so your eyes are level with the top third of it, with you looking down slightly. Also, adjust the brightness of your screen. It should be bright enough to read the letters comfortably but not significantly brighter than the surroundings, as a contrast will mean your retina has to work too hard to compensate.

It’s recommended you have your eyes checked every three years, even if you have no problems as some conditions, such as glaucoma, which can lead to blindness, have no symptoms. For more about eye care, visit Optical Express.

DISCLAIMER: The contents of this site are for information purposes only and do not constitute medical advice. Information on specific topics may not apply to everyone or in all cases. If you think you may need medical attention please consult a qualified health practitioner.

As published in Yahoo Lifestyle By Kim Hookem-Smith

Source Link : http://uk.lifestyle.yahoo.com/how-to-reduce-eye-strain-computer-screens-phones.html

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List of Nutrients and their sources for Good Health

Source : http://suhanijain.com/2012/09/03/list-of-nutrients-and-their-sources-for-good-health/

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