Healthy Body? Watch Your Diet

One of the basic necessities of man is food. We all need food because it provides us with the energy our body needs to carry on the processes of living-such as breathing, circulation of the blood, and the maintenance of body temperature- and to perform any muscular activity like sitting, working and carrying loads.

The amount needed by an individual depends on a number of factors. One of this is body size, in generals a man’s body, is larger than a woman’s body. Consequently, a man needs a greater supply of energy than a woman does. Another factor that affects energy needs is a person’s activities. A child, for example, may be smaller than adult. A child, however, is more active, so he or she really needs more energy to carry out his or her many activities. Finally, age also determines energy needs. As one grows older, his or her energy requirements decrease. Thus, the energy requirements of a young man of moderate activity in a temperature country are about 3,200 calories daily. A woman, also fairly active, needs about 2,300. A growing child’s daily requirement is 2,100. An old man, on the other hand, would require from 2,000-2,500 calories. Laborers doing heavy manual work may need 4,000 to 5,000 calories daily whereas bed-ridden patient on a light diet is given only 2,000 calories on the average.

It is important that we know our daily energy requirements because if the foo we take provides us with more calories than our body uses up, then what is left is converted to fat. In fact, a common cause of obesity according to DOH as one grows older is the failure of an individual to adjust the amount of food he eats in proportion to his decreased activities. 

But for me, being calories conscious is not enough the right number of calories in a diet does not mean that diet is perfect. Energy intake is only one measure of a good diet. The food must also contain the right amount of the different kinds of nutrients, especially the protective nutrients that keeps the disease away. If the calories intake is correct but the protective nutrients is missing it’s useless and we call those ’empty calories’. The diet is bad and the result is malnutrition. 

-Mary Joy Labarda

Stress Free Tips!

Life isn’t something that you can control. Stress triggers problems in one’s health because life itself is never stress free.

Stress have variety of causes commonly: family crisis, job-related problems, financial instability, poor health immunity and many others. Now, do you know how fight against stress?

Coping with stress is not simple. So, here are some ways to overcome your stress which includes:

1.    Recognizing the cause of your stress.

2.  Try to avoid the causes of your stress or have self-control.

3.  Maintain positive reappraisal.

4.  Don’t fight against stress alone. Perhaps you need to surround yourself with the support of your family, friends and if necessary, a professional.

5.  Exhibit physical exercise that may give you space from paper works.

6.   Eat right with nutritious food which your body needs.

These tips may not totally help eradicate your stress but at least it will greatly lessen and somehow manage it. 

-Jean Pearl Negru

Fit to Defeat

Our human body is like a machine. The body uses fuel and produces heat and energy. But there are many differences, and one of those is the effect of activity. Constant use of a machine wears it out sooner than the ones used only occasionally.

Several interesting studies published in England show the relationship between physical fitness and comparative freedom from coronary artery disease. A physically fit youth avoids much illness. Also, body and mind are so interrelated that a physically robust youth can use his mind more efficiently and therefore can benefit more from his or her studies. The facts are that today’s youth do not possess the physical strength, the flexibility and the endurance compared to the youth in the past generations. They are frail because they didn’t follow the example of their elders in considering exercise necessary. Too often they rely on mechanical devices rather than their muscles. Most children and youth today do not even walk to and from the school. Youth is the ideal time for developing the heart and lungs. A heart never put to the stretch to supply the demands of active muscles will not develop strength and endurance necessary for lifelong physical fitness.

Lungs which do not expand to their limit will not develop their maximum capacity for transmitting oxygen to the bloodstream. Muscles remitted to remain flabby will not do their part in maintaining a good, correct, elastic posture.

What type of Exercise?     

The choice of physical activity will depend upon several factors: the age and vigor of the individual, the weather, the time a day available for exercise, the availability of funds for special equipment, the opportunity for combining exercise with recreational interests, and the preferences of the individual.

Of all possible forms of exercise walking comes first. It is adequate and is convenient to all. It requires no equipment, and is suited to individual tolerance. Walking brings into play most of the body’s muscles. Gymnasium activities are excellent especially when weather and climate make outdoor activity impractical. Setting-up exercises, taken at home, also serve well to keep a person in good condition.

These require no special equipment and can be varied to suit the tolerance of the individual. Push-ups, sit-ups, and other such forms of muscle development can be carried on systematically. By making the exercises a little more strenuous each week, a person can build up his physical fitness to a satisfactory level.

Warning  

Middle-aged persons particularly must be cautioned against letting their enthusiasm cause them to overdo. As with all other good things, there are extremes to be avoided.  The following danger signals serve as indication that the program of exercise is strenuous: The heart continuous to pound for more than ten minutes after exercise has ceased. (2) Breathing is still uncomfortable following a ten minute period of rest. (3) The muscle feel shaky for more than thirty minutes after the exercise. (4) it is hard to relax when bedtimes comes. (5) The person feels unusually tired on the following day.

Benefits of Exercise

Exercise builds muscles, increasing their blood supply, their power, their efficiency, and their endurance. (2) Exercise improves the circulation of blood throughout the body by increasing the capacity of the heart to pump blood. Improved circulation of blood throughout the body benefits the heart itself. Thus, exercise makes the individual less susceptible to the heart attack. (3) Exercise improves the efficiency of the lungs, thus providing a readily available supply of oxygen. (4) Exercise improves the functions of many tissues throughout the body by increasing the metabolic activity of all tissues. (5) Exercise helps in the control of body weight, using up surplus calories. (6) Exercise promotes a feeling of zest and well-being, and this provides greater vigor for the day’s activities. A person physically fit is likely to become more optimistic, enthusiastic, and successful. (7) Systematic exercise reduces end-of-the-day fatigue. (8) Exercise when properly chosen becomes an enjoyable form of recreation and thus relieves enervating monotony.

A well-nourished person provided to exercise regularly and follows a consistent program of healthful living possesses the following characteristic: He has abundant vitality. His facial expression radiates well-being, his eyes appear clear and alert and his hair is smooth and glossy. (2) his bones are well-formed. He has sturdy arms and legs, a straight back, well-shape head and chest, and well formed-teeth. (3) His muscles are well-developed and strong. He has a good posture when sitting, standing, or walking. His movements are graceful and he seems to find pleasure in physical activity. (4) he has sufficient fat beneath his skin to pad the underlying bones and muscles, but is not overweight. (5) His body functions efficiently. He enjoys food, and his organs of digestion and elimination functions normally. He has good endurance. In describing a well-nourished person, we have simply described a healthy person. This a logical for the food a person eats provides the raw material out of which all body processes are supported and maintained.

The ideal state of health comes partly from sufficient protein in the diet to provide for the formation and repair of body tissues. There must be an adequate supply of minerals to reinforce the body tissue, as in the formation and maintenance of teeth and bones. There must be sufficient carbohydrates for energy and the right amount of fat. There must also be vitamins to keep the tissues in good condition and to enable the brain, the nerves and other vital organs to function well.

-Glaiza Dazo

DARK CHOCOLATES BOON

Chocolates have been so popular among people. We can’t deny the fact that most people love it, from children, teenagers, to adults, royalty or commoners, poor or rich. Its sugary and sweet taste calms and relaxes our mind and helps release our stress. It is then used as presents and ‘pasalubong’. But, are you really eating a healthy food? No need to worry for that kind of query for it was found out that chocolates are beneficial to our health especially dark chocolates. Dark chocolates are loaded with organic compounds that are biologically active which functions as antioxidants the same with cocoa. It can also improve blood flow and lower blood pressure while the bioactive compounds in cocoa can improve blood flow in the arteries and cause a small but statistically significant decrease of blood pressure. Dark chocolates also lowers the risk of cardiovascular disease and can protect your skin against the sun. Flavanols (a class of flavonoids, which are also found in chocolate) from cocoa can improve blood flow to the skin and protect it against the sun-induced damaged. Another thing, dark chocolates may improve brain function, consuming high-flavanol cocoa improve blood flow to the brain. Cocoa significantly build up cognitive function in elderly people with mental impairment. It also improves verbal fluency and several risk factors of diseases.

Therefore, eating chocolates is something we shouldn’t be worried about anymore. But it doesn’t necessarily mean that we can now eat all out every day because it is still loaded with calories.  Maybe, have a square or two after dinner and try to savour them some time. Remember, too much of everything is dangerous, and might as be a cliché but definitely true.

-Ma. Angelica Corda