monstar's health log

“Why exercise is wise” - kidshealth article

You’ve probably heard countless times how exercise is “good for you.” But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

Rewards and Benefits

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:

• Exercise benefits every part of the body, including the mind.Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.
• Exercising can help you look better. People who exercise burn more calories and look more toned than those who don’t. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
• Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person’s risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.
• Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.

The three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.

(Source: kidshealth.org)

“Foods That You Should Avoid”

Overview

Some foods provide a high amount of calories and fat but offer minimal nutrition. Consuming these empty-calorie foods in excess can lead to weight gain and eventually obesity. Having a high body weight can lead to high blood pressure, increased cholesterol levels and heart disease. Avoid your risk of these weight-related conditions by eliminating certain foods from your diet.

Fried Foods

Fried foods are cooked in hydrogenated oil, which is made by heating oil in the presence of hydrogen gas. Hydrogenating oils makes them last longer and allows them to be heated over and over again in a fryer. Trans fats, an unhealthy type of fat, are found in hydrogenated oils. When you eat french fries, chicken strips, battered shrimp or wings, you consume some of the hydrogenated oil that sticks to the fried food. Eating trans fats from hydrogenated oil is especially dangerous, since it can lower your “good” HDL cholesterol, while raising your “bad” LDL cholesterol. A diet high in trans fats can lead to overall high cholesterol, atherosclerosis and heart disease.

Canned Soup

Canned soup gets a bad reputation from its high sodium content. Your favorite chicken noodle, tomato, clam chowder or broccoli cheese soup can have up to 1,000 mg of sodium per 1-cup serving. That is nearly half of the recommended 2,300 mg of sodium you should eat throughout the entire day. High amounts of sodium in your diet can cause fluid to build up around your kidneys and heart, causing chronic conditions. Too much sodium can also raise your blood pressure to unsafe levels. Avoid consuming canned soup, or opt for low-sodium varieties that can have up to 50 percent less sodium.

Refined Grains

Whole-grain foods include all the parts of the grain: the germ, endosperm and bran. Many nutrients, like fiber, iron and B-vitamins, are located in the bran and germ parts of the grain kernel. The endosperm contains most of the starch and does not provide many nutrients. During refining, the bran and germ are removed, which gives the grain a finer texture and extends the shelf life of the food product. Foods made with refined white flour, such as burger buns, bread, sugary cereals and cookies, provide a high number of calories but few nutrients. Refined-grain foods also break down quickly and may cause you to feel hungry again shortly after your meal. Avoid refined-grain foods and replace them with whole-grain varieties.

Caffeinated Beverages

Some types of beverages can have negative impacts on your health. Sodas, even diet varieties, can be loaded with caffeine. Consuming more than 500 or 600 mg of caffeine per day can cause you to feel anxious or restless, and may even cause headaches. Too much caffeine may interrupt your sleep patterns and cause insomnia. A 12-oz. serving of soda can have up to 55 mg of caffeine. Enjoying an 8-oz. cup of coffee in the morning can have as much as 200 mg of caffeine, as well as excessive fat and calories from cream and sugar. Avoid consuming caffeinated beverages after lunch to help you sleep better, and cut back on caffeinated beverages if you consume more than 500 mg of caffeine per day.