Do not Be Afraid of Tiredness, and There Are Many Benefits Of Walking

Walking is not only a cheap and light sport but also provides many health benefits for the body. By walking, you can reduce stress, lose weight, prevent diabetes and many other functions.

Do not be lazy or afraid to get tired to do walking exercise. If you have a problem with your knees or legs, do not make this a reason to not exercise, because you can work around it with light to fast walking.

Do not Be Afraid of Tiredness, and There Are Many Benefits Of Walking
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Benefits of Walking

Walking should be done for 30 minutes in a day. However, so your body is not surprised it’s best to walk done for 10 to 15 minutes a day as a prefix then just after that slowly you increase the duration.

If you walk on a regular basis and certainly by living a healthy lifestyle then you can get some benefits such as below:

Good for heart health and lower cholesterol

Walking has great benefits for heart health and regulates your cholesterol level. According to a study, walking for 30 minutes is thought to reduce a woman’s chances of having heart problems by about 40 percent.

This is because walking can increase heart rate, improve blood circulation in the body, and strengthen the heart.

Not only that, but walking regularly can also lower cholesterol and blood sugar levels in the body, and lower blood pressure. However, if you have a problem with the heart, try to consult your doctor.

This is so that you know how long and hard you can exercise on foot. Because this is related to what kind of activity limits are good for your heart.

Preventing type 2 diabetes

In addition to heart disease, type 2 diabetes can also be prevented by walking for at least 30 minutes a day. By walking, you have triggered muscles to work more so that the ability to absorb glucose increases.

By walking for 30 minutes, you can reduce the chance of developing type 2 diabetes by at least 30 percent.

Lose weight

With a 30 minute quick walk a day you can burn at least 150 calories per day. The faster your footsteps, the more calories you burn. But certainly not enough just by walking, you also need to support it with a healthy diet.

Boost the immune system

Lack of exercise can make your body susceptible to disease. Try to take a minute walk for at least 30 minutes. That way the immune system will increase and fight infection.

Walking for 30 minutes can also make you sleep more soundly, and the body will automatically release chemicals that make you feel better.

Reduce stress

It may not have occurred to you before that walking can help in reducing or preventing stress. Yes, taking a daily walk can reduce stress or prevent it.

Walking and other physical activities can trigger endorphins that make your mood feel better and reduce anxiety and depression.

Prevent osteoporosis

Osteoporosis is caused by the thinning of the bones so that the bones become porous and vulnerable to fractures. By exercising on foot, you can build and maintain your bone health.

In addition to the above six benefits, other walking benefits can reduce the risk of developing asthma, stroke, arthritis and some cancers. So, take advantage of the best of this competitive sport.

Spend a little of your day in the day to walk. You can work around this by parking your vehicle further from the office or walking for 15-30 minutes while travelling.

Read here : 9 Signs of Lung Cancer

10 Health Benefits of Sleep

There are a number of health benefits of sleep. Sleep is a key part of a healthy lifestyle that benefits your weight, mind, heart and more.

If you sleep well, you can certainly reap the benefits that sleep provides for your health. Many things we take for granted are affected by sleep. The importance of adequate sleep goes way beyond banishing under-eye circles or simply boosting your mood.

Benefits of sleep
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Here are 10 good reasons to get a good nights sleep!

1. Weight Loss

Thinking about loosing weight? Plan for an earlier bedtime so that you get plenty of sleep that will help with your weight loss. Research by the University of Chicago highlighted that dieters who slept well lost more fat than sleep deprived dieters who lost muscle mass.

When you don’t get enough sleep, your appetite and hunger increases, making it difficult to stick to your diet plan. Metabolism and sleep are controlled by the same sectors within the brain. When you are sleep deprived, hormones increase in your brain that drive your appetite.

For successful weight loss, make sure you get enough sleep!

2. More Attractive

There is truth in the saying ‘getting your beauty sleep’. A good night of sleep ensures that you look more attractive and healthier. A study conducted in 2010 investigated whether sleep deprived people were perceived to be less attractive and less healthy than people who have had 8 hours sleep in a night.

Researchers photographed 23 adults following an 8 hour sleep and after sleep deprivation. The photographs were presented in random order to untrained observers who provided their perception of the person in the photograph from the perspective of attractiveness and health.

The results showed that sleep deprived people do appear to look less attractive and are perceived to be less healthy by others. To look great, you need your beauty sleep!

3. Good Mood

When you do not get enough sleep, you are often tired and irritable the next day. Whilst adults are irritable from lack of sleep, children react differently from lack of sleep. A 2009 study in the Journal of Paediatrics found that children between the ages of 7 and 8 who averaged less than 8 hours of sleep a night where hyperactive, inattentive and impulsive during the day, negatively impacting their performance at school. It is important for the whole family to get a good night of sleep!

4. Less Accident Prone

Sleep loss is a public safety hazard. Studies have shown that sleep loss and poor quality sleep leads increased accidents within the workplace and on the road. Some of the biggest disasters in recent history such as the Exxon oil spill, the Chernobyl nuclear meltdown and the Three Mile Island nuclear incident were caused by workers being effected by sleep deprivation.

Furthermore, poor sleep for just one night can be as detrimental to your driving ability as having an alcoholic drink. Lack of sleep affects your reaction times and decision making. Driver fatigue is one of the leading causes of road crashes.

The Queensland Police Driver Fact Sheet states that “A driver who has been awake for 17 hours has a driving ability similar to that of a driver with a blood alcohol concentration (BAC) of 0.05, and after 21 hours, similar to a BAC of 0.15”. Getting at least 8 hours of sleep per night minimises your risk of accidents within the workplace or on the road.

5. Better Problem Solving

Even while your sleeping, studies have shown that your brain still seeks a solution to a problem. During sleep, your brain consolidates memories, reorganising and restructuring them. Even if you do not have the answer to a problem when you wake in the morning, your brain is better equipped to assess the problem logically.

Harvard and Boston College researchers also found that the brains process of restructuring and reorganising memories results in more creativity as well. Go ahead, sleep on a problem! You may find you can solve the problem quicker by taking a well earned rest!

6. Longer Life

It is recommended that everyone has 8 hours of sleep each night.
Studies have shown that if people slept more than 8 hours per night and less than 7 hours per night, they had an increased risk of death. For example, women who sleep less than 7 hours per night increased the risk of early death by 21%.

Men who slept less than 7 hours increased their risk of early death 26%. Oversleeping or sleeping more than 8 hours a night decreased the risk of an early death to 17% for women and 24% for men.

Changes from a stable sleeping pattern to a short or long sleep is usually an early indication of a health issue that needs to be addressed to ensure a long and healthy life.

7. Improved Athletic Performance

Sleep helps your body repair. This is the reason why athletes need extra sleep to improve athletic performance. Studies of swimmers, footballers, tennis players and basket ballers have highlighted that adding an extra two hours sleep each day improved speed, reaction time and overall well being. If you are an athlete, ensure that you get extra sleep to improve your performance.

8. Keep Healthy

Your immune system is negatively affected by lack of sleep, making you more vulnerable to infections. Studies have shown that sleep deprivation decreases the T-cells in your body. A decrease in T-cells suppresses your bodies natural immunity to viruses such as colds and flus.

A study in 2009 found that sleeping less than 7 hours per night increased the trebled the risk of catching a cold. To stay healthy during cold and flu season, ensure that you get at least 8 hours of sleep a night.

9. Better Memory

Sleep improves your memory. Students that spend all night cramming for an exam usually find that the fact and figures they knew at 2am could not be recalled the next day during the exam. The inability to recall is caused by lack of sleep. Sleep is necessary to allow the brain to consolidate memories and learning so that it can be recalled in the future.

10. Curb Inflammation
Inflammation within the body is linked to contributing to diabetes, premature aging, heart disease and stroke. Studies have shown that people who are sleep deprived have high blood levels of inflammatory proteins in the body.
This increases their risk of heart disease, stroke and diabetes. Always ensure that you have atleast 8 hours of sleep a night to reduce your risk of major health problems.

Read here for more articles : 9 Signs of Lung Cancer

Free Radicals Trigger Chronic Illness

Many of the products mentioned can help fight free radicals, ranging from food products to cosmetics.

Free radicals are said to bring disease and cause premature ageing. So what exactly is free radical?

Free radicals are part of the natural process in the body. Apart from being a natural result, free radicals can also be sourced from outside the body.

Free radical levels offset by antioxidants will not be harmful, but will be harmful if free radicals exceed the levels that the body can handle to cause damage.

Trigger Chronic Illness
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Free Radical Source

When the body uses oxygen, about 1-2 percent of the cells will become damaged and turn into free radicals. Free radicals are the designation for damaged cells that can cause certain negative conditions.

Called “free” because these cells lose important molecules that make them able to cause damage if they encounter other molecules. Not only damaging other cells, but free radicals are also not infrequently damaging the DNA that became the seed of the growth of the disease.

A damaged cell can quickly damage another cell. When DNA changes, it can mutate and grow abnormally quickly. Inflammatory processes and injury can also produce free radicals.

Apart from the process of the body, free radicals are also present in other ingredients from the vicinity. The main sources of free radicals come from:

  • Ozone
  • X-ray radiation.
  • Air pollution and cigarette smoke.
  • Food and water contaminated with toxins and pesticides.
  • Liquor
  • Some industrial products.

Therefore, it is important to limit the consumption of the above ingredients and protect themselves from exposure to X-rays.

Free Radical Impact

For the physiological function to run well, the need for a balance between free radical and antioxidant levels in the body, but if the free radical level exceeds the body’s ability to manage it, there will be a condition called oxidative stress (oxidative stress).

Free radicals can attack and cause damage to various body cells. Nucleic acid, lipids, and proteins are the elements that can be affected. Here are some of the effects of free radicals on the body:

  • Oxidative stress is a major factor causing inflammation, such as respiratory distress syndrome in adults, arthritis, ischemic disease (stroke and heart disease), high blood pressure, preeclampsia, Alzheimer’s and many other diseases.
  • Exposure to excessive sunlight can cause oxidative damage to skin cells. While free radicals can attack internal organs, such as free radicals in cigarettes attack lung cells.
  • Cancer and atherosclerosis or constriction of blood vessels are the two major killers associated with the free radical attack.
  • The study found that free radicals cause cell damage that is closely related to ageing.

The key to preventing cell damage due to free radicals is to undergo a healthy diet with foods rich in antioxidants, such as fruits and vegetables.

Read more articles : 9 Signs of Lung Cancer

9 Signs of Lung Cancer

Lung cancer may not produce clear symptoms at an early stage, and many people are undiagnosed until the disease progresses.

Read on to learn more about the symptoms of lung cancer, what to watch for and listen to, and how early screening can help people at high risk for this disease.

9 Signs cancer lung
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1. The cough won’t stop

Be aware of the new cough that remains. Cough associated with a flu or respiratory infection will disappear within a week or so, but persistent cough which remains a symptom of lung cancer.
Do not be tempted to ignore a loud cough, if it is dry or produce mucus, immediately see your doctor. They will check your lungs and can order X-rays or other tests.

2. Change in cough

Watch for chronic cough changes, especially if you smoke. If you are coughing more, cough deeper or the cough sounds hoarse, or you cough up blood or produce unusual mucus, it’s time to make a medical appointment.
If a family member or friend is experiencing these changes, you should advise them visiting the doctor.

3. Respiratory changes

Shortness of breath is also a possibility of lung cancer symptoms. Respiratory changes can occur if there is a blockage in the airways or narrow airway or if fluid from lung tumors accumulates in the chest.
Make a medical appointment when you feel faint or panting. If it’s hard to breathe after climbing the stairs or doing a task you’ve found easy, do not just ignore it.

4. Pain in the chest area

Lung cancer can produce pain in the chest, shoulders or back. The feeling of pain cannot be attributed to coughing. Tell your doctor if you notice what type of chest pain is, whether sharp, dull, constant or intermittent.
You should also pay attention to whether it is confined to a particular area or what happens on your chest. When lung cancer causes chest pain, discomfort can occur due to enlarged lymph nodes or metastases to the chest wall, lining the lungs, called pleura or ribs.

5. Wheezing

When the airways become narrow, clogged or inflamed, the lungs produce a tense or whistling sound as they breathe. Wheezing can be linked to many causes, some of which are benign and easy to treat.
However, wheezing is also a symptom of lung cancer, so it deserves the attention of doctors. Do not assume that the breath is caused by asthma or allergies. Tell your doctor to confirm the cause.

6. Hoarse voice

If you hear a significant change of voice or if others indicate that your voice sounds deeper, buzzing or hoarse, checked by your doctor. Hoarseness can be caused by a mild fever, but these symptoms may indicate something more serious if it persists for more than two weeks.
Hoarseness associated with lung cancer can occur when the tumor affects the nerves that control the larynx or the voice box.

7. Weight loss

An unexplained weight loss of 10 kilograms or more may be associated with lung cancer or other types of cancer. When cancer is present, this weight loss can result from cancer cells that use energy. It can also come from a shift in how the body uses energy from food.
Do not ignore your weight changes if you are not trying to shed pounds. These may be clues to your health change.

8. Bone pain

Lung cancer that has spread to the bone can produce pain in the back or in other areas of the body. This pain can worsen overnight while resting on the back. It is difficult to distinguish bone and muscle pain. Bone pain often worsens at night and increases with movement.
In addition, lung cancer is sometimes associated with pain in the shoulders, arms, or neck, although this is less common. Be aware of pain and illness and discuss with your doctor.

9. Headache

Headaches can be a sign that lung cancer has spread to the brain. However, not all headaches are associated with brain metastases. Sometimes, lung tumors can cause pressure on the upper venous veins.

This is the big blood vessel that moves the blood from the upper body to the heart. Pressure can also cause headaches.

Simple screening may help

Chest X-ray is not effective in detecting cancer in the lung. However, low-dose CT scans have been shown to reduce lung cancer death rates by 20%, according to a study in 2011.

In the study, 53,454 people at high risk for lung cancer were randomly assigned a low-dose CT or X-ray scan.

Low-dose CT scans have detected many cases of lung cancer. There are also significantly fewer deaths from this disease in low-dose CT groups.

Causes of lung cancer

Smoking and asbestos exposure has been linked with lung cancer. If you happen to live in an old house in Brisbane, there is a high possibility that your house contains asbestos.

To ensure the health of your family and neighbors, contact a professional asbestos removalist to perform asbestos removal in Brisbane, QLD.