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Cholesterol is something that is made automatically by our bodies. However, if we do not take care of the way our cholesterol level may go up because of our diet, it may lead to some of today's most chronic diseases such as cardiovascular problems and hypertension.
There are two kinds of cholesterol. The first kind is low-density lipoprotein or LDL. This is the one that is called bad cholesterol and is the one responsible for bad health, if not put in check. The body, however, can fight off abnormal levels of LDL with a good supply of high-density lipoprotein or HDL. Some people call this the good cholesterol. We need a balanced level of both kinds so that our blood can circulate well and our organs can function properly.
To check our cholesterol levels, we need to undergo blood tests. If the blood level is between 4.4 and 7.1, a heart attack might well be on the way. If the figure is greater, you are at a higher risk.
The best way to lessen cholesterol naturally is to do physical activity each day. You can go on a brisk walk each day. You can swim at least 3 times a week, or better yet, get into a regular weight training program.
Rather than taking medications prescribed for lowering your cholesterol, you can instead go on a regular exercise routine that can help you burn excess fats, build muscle, and keep your heart healthy. Sometimes you may also need to change your eating habits. It can be difficult, but you will reap rewards in the long run. Try to lessen your intake of oily foods, red meat, and junk foods such as cakes, cookies, fries, and chips. Another way to lessen cholesterol is by changing the process of cooking food. You can opt out of frying and choose to rather steam, boil, or microwave your food.
It cannot be emphasized enough that drinking plenty of water is important. So is the intake of natural fruit juices because these have nutrients that can help reduce cholesterol.
Living a healthy life is always a challenge. We can start by simply reducing our cholesterol levels. It is always better to prevent disease before it happens rather than dealing with its painful and expensive consequences.
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Children do not like doing what they are told. They never have done and I do not suppose that they ever will. This is a fact of life and there is little point in trying to change things. A youngster will push the boundaries as far as is possible and they find it reassuring to reach the limit of these boundaries. This gives them a feeling that you care about them. However, if you are constantly arguing about their lifestyle then things can become difficult. When you are dealing with how to get children to live a healthy lifestyle, the last thing that you need is confrontation. This can lead to other problems and backfire in the way of eating disorders etc.
Eating habits are a major concern and if you are concerned with how to get children to live a healthy lifestyle then it is one area which must be addressed. Children have a natural desire to eat junk food. To a degree this will do them no harm and if you try to stop this natural instinct you will probably encourage them to pursue it in excess. As long as your child is eating an otherwise healthy and well balanced diet then they will suffer no long term ill effects from the occasional meal or snack of junk food. What you must be keen to avoid is a constant diet of processed and pre-packaged foods. You should try to give them a well balanced and fresh meal every day and make sure that they have healthy snacks for when they get hungry between meals.
Many guidelines have been given as to how to get children to live a healthy lifestyle when it comes to their diet. Some of these are produced by manufacturers of so-called healthy foods. These may include the increasingly large range of healthy option processed foods. Although many of these are an improvement on the original products you may still find that the reduced levels of fat, salt etc are still very high. The best advice is to use as many fresh and natural products as possible and try not to substitute these for processed foods. Many nutrients are negated during the preparing of these meals and are they are often surprisingly low in protein and vitamins and high in salt and fat.
Exercise must obviously be high on the agenda if you are interested to know how to get children to live a health lifestyle. There are ways of getting your children to exercise without them being aware of what you are doing. An enforced two mile jog in the morning is not going to be high on their list of favorite activities on a Saturday, but a dance class may appeal to the girls (or possibly even boys). They may be keen to train with basketball or hockey clubs and any sports such as these should be encouraged. If they are not at all interested in any sporting activities, this does not mean that they can spend all day in front of the television. Vitamin D is a very important nutrient which is becoming lacking in many children’s diet. This is produced by the body in response to sunlight. What the children are doing outside does not make any difference just being out in the daylight is what counts.
The need for fresh air and daylight is very much underestimated these days and just playing out with friends is an important example of how to get children to live a healthy lifestyle.
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In comparing my fellow Singaporeans standard, I would consider myself generally healthy with an okay fitness and stamina level. And when I went to New Zealand, I didn't fall sick as often, probably less than 3 times per year.
In New Zealand, I met healthy 60 ++ – year-old Kiwis who overtook me while exercising, had stamina to climb up and down hills when I am already tired and panting, and walked faster than me when carrying heavier items. They are nothing like the elderly in Singapore!
Most of the Kiwis I met above 50 have more health and vitality than Singaporeans who are half their age. I came up with this list based on my observations and research. To a great extent, I am still adopting that part of Kiwis' healthy lifestyle today.
7 Tips to the Kiwis' Healthy Lifestyle
1) Fresh air
Compared to the polluted city air, the air in New Zealand smells really good – clean, fresh and probably full of negative ions. My nasal pathway was clear, with little Sinus or congestion issues. Even my complexion improved with few pimples and not as oily.
2) Clean water with minerals
Tap water is dirty, with rust, heavy metals, faecal bacteria, dirt, soil, etc. I didn't realize how bad it was until one day the water that came out from the tap was brown and chalky! Since then, I always filter water and add a pinch of organic sea salt before drinking.
I also realized that heaps of people tend to buy bottled mineral water in New Zealand, despite the claims that tap water is safe for consumption.
3) Sufficient sleep of approximately 7.5 hours daily
Most Singaporeans barely get 5 hours of sleep every night, while the Kiwis go to bed by 10pm (if they are not out partying). In fact, during winter, it gets quite dark by 6pm, and quite often, they are in bed by 8pm.
4) Daily incidental exercises
General availability is not as convenient as Singapore. For example, the supermarkets are huge and bus stops are far apart, which provided heaps of walking opportunities.
During my summer work, there were heaps of walking uphill and pushing heavy wheelbarrow, or carrying equipment back and forth. These are the incidental exercises that Kiwis do daily, which is a part of their healthy lifestyle.
5) Consumption of freshly grown fruits and vegetables
New Zealand has heaps of horticultural farms that produce large amount of fresh fruits and vegetables daily. They also have local farmers' market that sells chemical-free fresh produce weekly.
6) Socially responsible
When one is not feeling well, sick leave is often granted. Kiwis are very trusting and have integrity that people do not fake illness. This gives them a lot of time to recuperate indoors, which minimizes the spreading of germs to others.
During my last semester, there was an epidemic of gastrointestinal virus in Palmerston North. The students affected were exempted from the final semester exams without the need of retaking.
7) Time spent outdoor in nature
New Zealand has more natural space than buildings. Parks are within walking distance to residences. Going to the park or gardens is already an integral part of the Kiwis' healthy lifestyle as they have been doing it since young.
While most Singaporeans are short-sighed, I met very few Kiwis who have this problem (probably the benefits of a green environment).
This list is not exhaustive as there could be other factors. Personally, I felt that these are what give the Kiwis a healthy lifestyle, as compared to us Singaporeans.
Here is a short guide for a healthy lifestyle. We have to make sure we get enough sleep every night. If not, our health will be affected badly. Lack of sleep will prevent our mind and body from functioning efficiently. Children need around 10 hours…