Louisiana, USA, body slim, vibrant energy and even live longer, it all started with a small change can you do starting today as well.
"Someone will be successful when he decided to start everything from a small step," said Catherine Champagne, Ph.D., a professor at the Pennington Biomedical Research Center, Louisiana State University System, as quoted detikHealth from MSN, Monday (6/7/2009 ).
The same with health. No one can achieve perfect health without a healthy lifestyle, and starting from the simplest things.
From now on, change the day you become more healthy with 10 small steps below and see what you feel and get after it.
1. Smile
Small changes: reduce 10% weight loss.
"We found that those who lose weight only 1% each week, can be lowered to 10% in two or three months without feeling that they make a heavy sacrifice," said Maciej Buchowski, Ph.D., Director of the Energy Balance Core Laboratory at Vanderbilt University Medical Center.
Big advantage: lower blood pressure, LDL cholesterol and triglycerides, prevent heart attacks, stroke, and diabetes.
A study at the University of California, San Francisco noted, obese women with abnormal eating patterns can reduce the weight of less than 10%, leakage rate decreases 47% after six months.
2. Bring pets traveling
Small changes: increased sports activities 10%. Even if you do not linger around, your body continues to burn at least 1000 calories. Not have a pet? Try up and down stairs for 15 minutes.
The advantage of size: burning more than 100 calories each day can reduce 10 pounds in a year and had become more heart healthy.
Women's Health Initiative said that, moving to reduce the risk of breast cancer. Walking for 75 minutes (10 minutes each day) until 2 or 3 hours a week can reduce the 18% risk.
3. Rent Comedy Movie
Small Change: Laugh at least 10 minutes can burn calories and make healthy heart. Watch your favorite comedy and invite your friends to watch together can reduce 10-20% of calories than watching a drama or action movie.
Big advantage: Laughter is like working out on the couch. Laughter makes your stomach muscles tighten, the heart beats faster, breathing and trigger faster so that more oxygen into the body.
"These things can burn energy," said Buchowski, a researcher who predicted that laughter can burn calories every 10-40 minutes 10-15 a day. This means, in a year you can be more slender with reduced weight 4 pounds, just by watching TV!
4. Take fruit or vegetables for snacks
Small changes: increase the 10% consumption of vegetables and fruits. Replace your snacks with a carrot or apple to ensure adequate intake of vitamins that the body needs.
Great advantage: adding menu fruit and vegetables as a snack can reduce the risk of stroke by 11% and heart attack up to 7%.
5. Reduce salt intake
Small changes: lowering blood pressure 10%. A study says, someone who avoids salt generally prefer to eat vegetables and fruits. Coupled with regular exercise, you will get a natural slender body.
Big advantage: to prevent an increase in blood pressure, you protect yourself and prevent kidney disease.
6. Consumption of healthy fats
Small changes: get 10% of calories from foods that contain omega 6, such as nuts, olive oil and salad dressing. American Heart Association recommends 5-10% of calories from omega-6 each day.
Big advantage: AHA Science Advisory reported that consumption of omega-6 can reduce LDL cholesterol and prevent heart disease by 24%.
7. Close your eyes for a moment
Small changes: relaxing the mind, at least 10 minutes. Find a quiet day around noon, rest for a moment, especially if not enough sleep last night.
Big advantage: Sleeping on a good day for the heart. Greek researchers who studied deaths from heart disease to say that 37% of people who do regular naps, live longer than those who did not sleep or rest day.
However, to prevent loss of consciousness, get enough rest for 10 minutes. A study in Australia mentioned that those who take a nap for 20-30 minutes slower re-run activities.
health.detik.com
"Someone will be successful when he decided to start everything from a small step," said Catherine Champagne, Ph.D., a professor at the Pennington Biomedical Research Center, Louisiana State University System, as quoted detikHealth from MSN, Monday (6/7/2009 ).
The same with health. No one can achieve perfect health without a healthy lifestyle, and starting from the simplest things.
From now on, change the day you become more healthy with 10 small steps below and see what you feel and get after it.
1. Smile
Small changes: reduce 10% weight loss.
"We found that those who lose weight only 1% each week, can be lowered to 10% in two or three months without feeling that they make a heavy sacrifice," said Maciej Buchowski, Ph.D., Director of the Energy Balance Core Laboratory at Vanderbilt University Medical Center.
Big advantage: lower blood pressure, LDL cholesterol and triglycerides, prevent heart attacks, stroke, and diabetes.
A study at the University of California, San Francisco noted, obese women with abnormal eating patterns can reduce the weight of less than 10%, leakage rate decreases 47% after six months.
2. Bring pets traveling
Small changes: increased sports activities 10%. Even if you do not linger around, your body continues to burn at least 1000 calories. Not have a pet? Try up and down stairs for 15 minutes.
The advantage of size: burning more than 100 calories each day can reduce 10 pounds in a year and had become more heart healthy.
Women's Health Initiative said that, moving to reduce the risk of breast cancer. Walking for 75 minutes (10 minutes each day) until 2 or 3 hours a week can reduce the 18% risk.
3. Rent Comedy Movie
Small Change: Laugh at least 10 minutes can burn calories and make healthy heart. Watch your favorite comedy and invite your friends to watch together can reduce 10-20% of calories than watching a drama or action movie.
Big advantage: Laughter is like working out on the couch. Laughter makes your stomach muscles tighten, the heart beats faster, breathing and trigger faster so that more oxygen into the body.
"These things can burn energy," said Buchowski, a researcher who predicted that laughter can burn calories every 10-40 minutes 10-15 a day. This means, in a year you can be more slender with reduced weight 4 pounds, just by watching TV!
4. Take fruit or vegetables for snacks
Small changes: increase the 10% consumption of vegetables and fruits. Replace your snacks with a carrot or apple to ensure adequate intake of vitamins that the body needs.
Great advantage: adding menu fruit and vegetables as a snack can reduce the risk of stroke by 11% and heart attack up to 7%.
5. Reduce salt intake
Small changes: lowering blood pressure 10%. A study says, someone who avoids salt generally prefer to eat vegetables and fruits. Coupled with regular exercise, you will get a natural slender body.
Big advantage: to prevent an increase in blood pressure, you protect yourself and prevent kidney disease.
6. Consumption of healthy fats
Small changes: get 10% of calories from foods that contain omega 6, such as nuts, olive oil and salad dressing. American Heart Association recommends 5-10% of calories from omega-6 each day.
Big advantage: AHA Science Advisory reported that consumption of omega-6 can reduce LDL cholesterol and prevent heart disease by 24%.
7. Close your eyes for a moment
Small changes: relaxing the mind, at least 10 minutes. Find a quiet day around noon, rest for a moment, especially if not enough sleep last night.
Big advantage: Sleeping on a good day for the heart. Greek researchers who studied deaths from heart disease to say that 37% of people who do regular naps, live longer than those who did not sleep or rest day.
However, to prevent loss of consciousness, get enough rest for 10 minutes. A study in Australia mentioned that those who take a nap for 20-30 minutes slower re-run activities.
health.detik.com
