Why is
Physical Activity & Diet Important?
Would you like to:
- Decrease your risk of disease?
- Feel better physically and mentally?
- Look better?
- Help avoid injuries?
- Keep doing activities you enjoy throughout your life?
Regular physical activity will help you
do these things. Physical activity is essential to prevent and reduce risks of
many diseases and improve physical and mental health. It can even help you live
longer—research from the American Journal of Preventative Medicine indicates
that regular exercise can add up to five years to your life.
Physical activity also keeps you in shape
so you can enjoy leisure activities and safely perform work and home chores. It
offers great mental and social benefits as well. The Lancet released a series
of studies that attribute positive outcomes to physical activity, including “a
sense of purpose and value, a better quality of life, improved sleep, and
reduced stress, as well as stronger relationships and social connectedness.
Physical activity reduces risk for eight
conditions
According to the Centers for Disease
Control, exercise can reduce your risk of:
- Heart disease
- Stroke
- High blood pressure
- Type 2 diabetes
- Obesity
- Depression
- Breast and colon cancer
- Osteoporosis
Cited: The University of Minnesota (2016)
Trinidad and Tobago is currently facing a diabetes epidemic, so you may want to watch what you eat and drink and how often you exercise. Checking up on your glucose and blood pressure levels more frequently should also be a priority. Why? Diabetes is the second leading cause of death in T&T, according to director of the Diabetes Outreach Programme with the T&T Health Sciences Initiatives (TTHSI). Heart disease and kidney failure were also among the most common complications that may be caused by diabetes.
Diabetes and your lifestyle
Many health groups endorsed the findings, confirming one in every six people will become a diabetic. But how do you develop diabetes? Medical experts say it really all boils down to your diet and lifestyle. Registered dietitian Germaine La Borde gave some insight into the diet of a diabetic and also the type of lifestyle you should lead in order to prevent diabetes and other non-communicable diseases.
“It is almost cliche for us to say that a holistic approach must be taken when talking health and prevention of non-communicable diseases, but the fact remains, a holistic approach is the only way,” said La Borde. She added that having a healthy diet is all well and good, but people also need to become more active, as exercise is needed for the complete breakdown of foods in the body. “Exercise is very important and relevant in sustaining good health. But it does not stop there,” she noted. “For overall good health we must look at the mental, physical, emotional and spiritual aspects as well. A person can have the best diet ever but being mentally unwell can take a toll on the physical body,” La Borde explained. She said stress can cause a number of serious health complications, almost like a domino effect. “Our bodies were not designed to house disturbances.
For more information on maintaining a healthy body physically and spiritually, click on Health & Wellness - which is blog theme I created for you to enhance your fitness lifestyle.
The proper diet
The importance of having good control over blood sugar, a diet consisting of three portion-controlled meals, two healthy snacks and a light bedtime snack if necessary. The three meals would be breakfast, lunch and dinner, using the six food groups to include lean meat, fish, mostly eggs without yolks, low fat or skimmed milk, whole grains, bread, quick breads and cereals, vegetables, legumes and fruit. Meals should be spaced between two and a half and three hours apart, to keep blood-sugar levels stable throughout the day. Breakfast is the most important meal of the day and it is important to avoid missing meals, especially on long days when a person may be away from home on appointments that can take several hours before having a meal. This can lead to low blood sugar with symptoms of extreme hunger, a weak feeling, sleepiness, nervousness or feeling faint.
For more information on healthier eating habits and nutritious foods, check out Local Natural Herbs - which is a blog theme I created for my visitors to gain knowledge on T & T's natural local remedies and healthy fruits and vegetables.
Juices
Juice lovers can drink unsweetened juice or 100 per cent pure juice. However, to avoid blood-sugar spikes, a half-cup of juice, diluted with a half cup of water with ice can be used instead. La Borde said a diabetic person must try, though, to aim for only one serving of juice per day, especially if their blood sugar is not under control. She warned that drinks such as mauby syrups and fruit syrups, as well as soft drinks should be avoided as they contain regular sugar. She advised they should only be used if a person’s blood sugar level is going too low and needs to be quickly elevated.
Oils
When it comes to cooking oils, La Borde suggested healthy ones like canola or olive oil, which contain good fats that keep the arteries clear and control cholesterol. Regular vegetable oils can be used in smaller amounts. Never heat any oil until it smokes, as all the good properties are lost, she advised. She said soft-spread health spreads that have no trans fats and no cholesterol should be used. Fats that contain hydrogenated or partially hydrogenated oils should be avoided or used very sparingly, as they have a degree of saturation and can clog arteries and increase cholesterol, and are in themselves trans fats.
Salads and fibre
She said a variety of salad-type vegetables, preferably raw, can be eaten with each meal or as a snack. She cited cucumber chow, seasoned and with little or no salt, as a good example. She said fibre is also important in the diet, as it slows down or controls blood-sugar spikes. “Remember you only have one body and it is your duty to make sure that it is healthy so that you may have a longer and enjoyable life,” said La Borde.
Snacks
Healthy snacks, she outlined, can include fruit, nuts, loose granola, fibre, cereals, plain popcorn (not microwavable), whole-grain and multi-grain muffins and crackers, low-fat, low-sugar yogurts, and raw vegetables with healthy dips like yogurt or low-fat cheese spreads low in sodium. La Borde reiterated the need for portion control, even when snacking, especially with fruits and nuts. And if a bedtime snack is necessary, La Borde warned that it should be light; a half-cup of oatmeal, six fibre crackers or a half-cup of high-fibre cereal with low-fat or skimmed milk. Sweeteners are optional. This should be consumed half an hour before bedtime. This, she said, would prevent your blood sugar from dropping too low during the night, which happens to a lot of people living with diabetes.
For more information and the purchases of healthy snacks located right here in sweet T & T check out ShopFit
You can also check out; 10 Yoga Poses To Do At Your Desk which are simple techniques to keep your body fit for those that are sitting behind a desk all day...
Cited: Dixon, B., (2012) Guardian
Trinidad and Tobago is currently facing a diabetes epidemic, so you may want to watch what you eat and drink and how often you exercise. Checking up on your glucose and blood pressure levels more frequently should also be a priority. Why? Diabetes is the second leading cause of death in T&T, according to director of the Diabetes Outreach Programme with the T&T Health Sciences Initiatives (TTHSI). Heart disease and kidney failure were also among the most common complications that may be caused by diabetes.
Diabetes and your lifestyle
Many health groups endorsed the findings, confirming one in every six people will become a diabetic. But how do you develop diabetes? Medical experts say it really all boils down to your diet and lifestyle. Registered dietitian Germaine La Borde gave some insight into the diet of a diabetic and also the type of lifestyle you should lead in order to prevent diabetes and other non-communicable diseases.
“It is almost cliche for us to say that a holistic approach must be taken when talking health and prevention of non-communicable diseases, but the fact remains, a holistic approach is the only way,” said La Borde. She added that having a healthy diet is all well and good, but people also need to become more active, as exercise is needed for the complete breakdown of foods in the body. “Exercise is very important and relevant in sustaining good health. But it does not stop there,” she noted. “For overall good health we must look at the mental, physical, emotional and spiritual aspects as well. A person can have the best diet ever but being mentally unwell can take a toll on the physical body,” La Borde explained. She said stress can cause a number of serious health complications, almost like a domino effect. “Our bodies were not designed to house disturbances.
For more information on maintaining a healthy body physically and spiritually, click on Health & Wellness - which is blog theme I created for you to enhance your fitness lifestyle.
“It is almost cliche for us to say that a holistic approach must be taken when talking health and prevention of non-communicable diseases, but the fact remains, a holistic approach is the only way,” said La Borde. She added that having a healthy diet is all well and good, but people also need to become more active, as exercise is needed for the complete breakdown of foods in the body. “Exercise is very important and relevant in sustaining good health. But it does not stop there,” she noted. “For overall good health we must look at the mental, physical, emotional and spiritual aspects as well. A person can have the best diet ever but being mentally unwell can take a toll on the physical body,” La Borde explained. She said stress can cause a number of serious health complications, almost like a domino effect. “Our bodies were not designed to house disturbances.
For more information on maintaining a healthy body physically and spiritually, click on Health & Wellness - which is blog theme I created for you to enhance your fitness lifestyle.
The proper diet
The importance of having good control over blood sugar, a diet consisting of three portion-controlled meals, two healthy snacks and a light bedtime snack if necessary. The three meals would be breakfast, lunch and dinner, using the six food groups to include lean meat, fish, mostly eggs without yolks, low fat or skimmed milk, whole grains, bread, quick breads and cereals, vegetables, legumes and fruit. Meals should be spaced between two and a half and three hours apart, to keep blood-sugar levels stable throughout the day. Breakfast is the most important meal of the day and it is important to avoid missing meals, especially on long days when a person may be away from home on appointments that can take several hours before having a meal. This can lead to low blood sugar with symptoms of extreme hunger, a weak feeling, sleepiness, nervousness or feeling faint.
For more information on healthier eating habits and nutritious foods, check out Local Natural Herbs - which is a blog theme I created for my visitors to gain knowledge on T & T's natural local remedies and healthy fruits and vegetables.
For more information on healthier eating habits and nutritious foods, check out Local Natural Herbs - which is a blog theme I created for my visitors to gain knowledge on T & T's natural local remedies and healthy fruits and vegetables.
Juices
Juice lovers can drink unsweetened juice or 100 per cent pure juice. However, to avoid blood-sugar spikes, a half-cup of juice, diluted with a half cup of water with ice can be used instead. La Borde said a diabetic person must try, though, to aim for only one serving of juice per day, especially if their blood sugar is not under control. She warned that drinks such as mauby syrups and fruit syrups, as well as soft drinks should be avoided as they contain regular sugar. She advised they should only be used if a person’s blood sugar level is going too low and needs to be quickly elevated.
Oils
When it comes to cooking oils, La Borde suggested healthy ones like canola or olive oil, which contain good fats that keep the arteries clear and control cholesterol. Regular vegetable oils can be used in smaller amounts. Never heat any oil until it smokes, as all the good properties are lost, she advised. She said soft-spread health spreads that have no trans fats and no cholesterol should be used. Fats that contain hydrogenated or partially hydrogenated oils should be avoided or used very sparingly, as they have a degree of saturation and can clog arteries and increase cholesterol, and are in themselves trans fats.
Salads and fibre
She said a variety of salad-type vegetables, preferably raw, can be eaten with each meal or as a snack. She cited cucumber chow, seasoned and with little or no salt, as a good example. She said fibre is also important in the diet, as it slows down or controls blood-sugar spikes. “Remember you only have one body and it is your duty to make sure that it is healthy so that you may have a longer and enjoyable life,” said La Borde.
Snacks
Healthy snacks, she outlined, can include fruit, nuts, loose granola, fibre, cereals, plain popcorn (not microwavable), whole-grain and multi-grain muffins and crackers, low-fat, low-sugar yogurts, and raw vegetables with healthy dips like yogurt or low-fat cheese spreads low in sodium. La Borde reiterated the need for portion control, even when snacking, especially with fruits and nuts. And if a bedtime snack is necessary, La Borde warned that it should be light; a half-cup of oatmeal, six fibre crackers or a half-cup of high-fibre cereal with low-fat or skimmed milk. Sweeteners are optional. This should be consumed half an hour before bedtime. This, she said, would prevent your blood sugar from dropping too low during the night, which happens to a lot of people living with diabetes.
For more information and the purchases of healthy snacks located right here in sweet T & T check out ShopFit
You can also check out; 10 Yoga Poses To Do At Your Desk which are simple techniques to keep your body fit for those that are sitting behind a desk all day...
For more information and the purchases of healthy snacks located right here in sweet T & T check out ShopFit
You can also check out; 10 Yoga Poses To Do At Your Desk which are simple techniques to keep your body fit for those that are sitting behind a desk all day...
Cited: Dixon, B., (2012) Guardian
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