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HEALTH- SCOPE:

How To Know Your Health Status

SCOPE OF HEALTH ACCORDING TO ZONES

Do you know that according to the World Health Organization (WHO), there are three zones that every man on earth passes through in their life time? These are:

1. The Vibrant zone,

2. The Tired zone, and

3. The Sick zone.

The Vibrant Zone

People living within the vibrant zone are people within the age bracket of zero to twenty-five years (i.e 0-25 years).

Characteristics of Vibrant Zone

1. Activeness: Due to their young age, the people within this zone are usually active, adventurous and, most times, restless, irrespective of the gender (whether male or female). Even when they look calm outside, inwardly, their mind is a bee-hive of activities.

2. Strong and flexible bones: The bones at this level are naturally very strong and flexible largely due to high level of activities that these people engage in.

3. Less sickness: Naturally, the people at this zone fall sick less often. This is because the cell, tissues and organs of the body, at this period are at the peak of their performance.

4. High Intelligent-Quotient (IQ): According to neurologists, the brain is naturally at its heaviest state of around 200 grams, for men, and 180 grams, for women, within the ages of 18 to 23 years. This perhaps is the reason most students graduate from the higher institutions within this age range.

The Tired Zone

In this zone are people within the age bracket of 26 – 50 years. At this point, the organs in the body start to depreciate in their performance, thus, the body starts getting tired. In fact, the Average Life-Expectancy of many developing nations, including Nigeria, falls within this zone.

Characteristics of Tired Zone

1. Strong but stiff bones: Though still strong, the bones at this zone become less flexible unless when subjected to thorough physical exercise.

2. High but depreciating IQ: The brain at this period starts to depreciate, but this may not be noticed until the subject gets to the ages of 38 years and above. Then, the subject starts having difficulty in storing things in his/her brain as he/she would have been doing while at the Vibrant zone.

3. Frequent illness: Because of the diminishing performance of the cells, tissues and organs of the body, at this period, several sicknesses and diseases will begin to crop up. As a matter of fact, many sicknesses that old people experience at old age start from this stage.

The Sick Zone

In the sick zone are people within the age bracket of 50 years and above. At this period, the body does not just get tired but also naturally get sick because of the diminishing states of the organs of the body. This period is also being referred to in some quarters as “the pay-back period”. It is called the pay-back period it is at this period that the body starts manifesting everything it has been subjected to during the active years.

Characteristics of Sick Zone

Weak and stiff bones: At this period, the bones are not just weak but they are also stiff. This explains the pains people at this period experience when walking or engaging in any physical activities.

Low IQ: The brain is believed to be at its weakest/lightest state of 20 grams at the age of 80 years. This explains the childish attitude of many people you within this age bracket. Regular sickness: People within this age bracket always suffer from what is called “the old-age syndrome”, that is, the manifestation of many sicknesses due to their old-age.

Are you worried because of the information I just expose to you? Well, I got good news for you! It is possible for you to live the whole of your life as if you are still in the Vibrant zone. How? By simply engaging in the secrets I will expose you to in the remaining series of articles in this blog.

Come along!

NB: Questions, information and comments should be forwarded to : petalsandcarpelsconsult@gmail.com

SERIES TWO

RED- Danger, Caution, Becareful, Attention sign!!!

REST

As we rush around madly trying to squeeze as much as we can into every waking hour, the latest news that lack of sleep can cause depression, weight gain and even premature death comes as grim reading – especially for men, who are particularly at risk from these effects.

Now a new book by eminent U.S. sleep specialist Dr Matthew Edlund suggests if you can’t sleep, a rest can be just as curative as sleep.

Put your feet up: Passive rest can be as good as sleeping to restore your body and mind The key is how you rest.

As a sleep-deprived medical student working 110-hour weeks, Dr Edlund became obsessed with sleep and the impact that a lack of it has on our health and ability to function.

For years, he lectured on the vital role sleep plays in our health, from cell renewal to weight control and mental health.

But after years of prescribing sleep strategies, he realised sleep was not the cure-all he’d thought.

Even when he helped patients get more and better sleep, sometimes their health remained poor. He discovered that rest plays a very important – and often neglected – role in the rebuilding and rejuvenation of the body, and now believes rest is as important as sleep to our long-term health.

‘Many of us are so busy we see rest as a weakness – a waste of precious time,’ he says, ‘but rest is, in fact, a biological need. All the science shows we need rest to live, just like we need food.’

However, ‘rest’ does not mean simply plonking yourself on the sofa in front of the TV.

Dr Edlund regards watching television as ‘passive’ rest. Although this downtime does allow for a degree of cellular renewal, the brain will still be buzzing (indeed, studies show that in some of the brain’s ‘rest’ states, more energy is used up than when the brain is performing set tasks)

He says what we need is ‘active’ rest – this can make you more alert and effective, reduce stress levels and give you a better chance of a healthier and longer life.

Dr Edlund describes four different kinds of active rest: social, mental, physical and spiritual (using meditation and prayer to relax).

While he doesn’t set out how long you need to do them for, he believes it’s vital to factor each into your daily life.

Here, he explains their powerful impact on our health:

SOCIAL REST

This is defined as spending time with friends and relations and even chatting to colleagues.

No matter how busy you are, it is vital to build this into your day. A famous U.S. study in the late Seventies found that socialising isn’t just pleasant, it is crucial for our survival, with sociable people at reduced risk of heart disease and other serious illnesses.

More recent studies have confirmed this link, proving that social support helps you survive a cancer diagnosis, fight off infectious illness and ease depression as well as reducing your risk of dying from heart attack.

Just chatting with friends has been shown to reduce levels of stress hormones and provide hormonal and psychological benefits. Indeed, most researchers argue that social connections are at least as significant to your rate of survival as obesity or whether you smoke.

The good news is that sex also counts as social rest.

MENTAL REST

Today we all try to do too many things at once – texting while driving, eating while watching TV – and we’ve lost an understanding of the brain’s need to focus on one thing.

Doing this for even a short period has been shown to affect the nervous system, change blood pressure, heart rate and body temperature. The idea behind mental rest is to get so engrossed in something simple that the big stuff no longer bothers you.

One way is to teach yourself a very simple form of controlled concentration. Look straight ahead and roll your eyes up to the top of your head as if you’re staring at the ceiling.

Next, with your eyes looking straight up, slowly close your eyelids. A really good ‘eye roll’ such as this will show lots of white on your eye as you close the eyelids.

Concentrate on keeping your eyes looking up while your eyes are closed. Take a deep breath in to the count of four, and out to the count of eight. As you exhale, feel the sense of relaxation spreading from the back of your neck down your body, until you feel it spreading to your toes.

Now try to visualise something such as a beach on a sunny day, or a sun-dappled forest. IImagine yourself walking in this environment and take note of what you see.

When you are ready to finish, keeping your eyes rolled up, breathe in deeply and open your eyes. Then roll your eyes down.

REST

1a. A period of inactivity, relaxation, or sleep

b. Sleep or the refreshment resulting from inactivity or sleep

c. Mental or emotional calm: The news put my mind at rest.

2. The state of being motionless; the absence of motion: The car accelerates quickly from a state of rest.

3. The condition of being settled or resolved.

V. rest·ed, rest·ing, rests

1.

a. To cease motion, work, or activity, especially in order to become refreshed: The laborers rested in the shade.

b. To lie down and sleep: rested for an hour on the couch.

2. To be in or come to a motionless state

PHYSICAL REST

This is about actively using the body’s processes, such as breathing, to calm body and mind.

The best way to do this is to stop and take a few really deep breaths. Breathing deeply fills the lungs with oxygen, opening up collapsed air spaces, sending richly oxygenated blood around the body.

Try this technique. Stand up straight with your feet shoulder- width apart, toes facing forward. Look straight ahead and try to align your ankles, knees, hips and shoulders into an imaginary straight line. Roll your shoulders back, tuck in your chin and breathe in deeply for the count of four, feeling the air filling your lungs as your chest expands.

Breathe out slowly to the count of eight, hearing and visualising the moving air as you breathe. Focus only on two things: keeping your alignment straight and breathing deeply and evenly. Another excellent form of physical rest is to nap (for 15 to 30 minutes) if you’re feeling tired.

A Greek study showed that a 30-minute nap at least three times a week cuts your risk of heart attack by 37 per cent, and a Nasa study found a nap of 26 minutes could improve work performance on some tasks by 38 per cent.

EXCERCISE

1. activity requiring physical effort, carried out to sustain or improve health and fitness. “exercise improves your heart and lung power”

synonyms: physical activity, movement, exertion, effort, work.

2. an activity carried out for a specific purpose.

DIET

1. the kinds of food that a person, animal, or community habitually eats.

2. a special course of food to which a person restricts themselves, either to lose weight or for medical reasons.

Overview

A balanced diet is one that gives your body the nutrition it needs to function properly. In order to get truly balanced nutrition, you should obtain the majority of your daily calories from fresh fruits and vegetables, whole grains, and lean proteins.

Calories

What Are Calories?

The number of calories in a meal is a measure of the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and everything else it does. The average person needs to eat about 2,000 calories every day to maintain his or her weight.

A person’s daily calorie intake should be based on age, gender, and physical activity level. Men generally need more calories than women, and active people need more calories than sedentary (inactive) people.

The following examples of calorie intake are based on U.S. Department of Agriculture (USDA) guidelines:

children ages 2 to 8: 1,000 to 1,400

active women ages 14 to 30: 2,400

sedentary women ages 14 to 30: 1,800 to 2,000

active men ages 14 to 30: 2,800 to 3,000

sedentary men ages 14 to 30: 2,000 to 2,600

active men and women over 30: 2,200 to 3,000

sedentary men and women over 30: 1,800 to 2,200

The source of your daily calories is just as important as the number of calories you consume. You should limit your consumption of “empty calories,” or those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening.

According to the USDA, Americans consume empty calories most often in:

bacon and sausages

cakes

cheese

cookies

doughnuts

energy drinks

fruit drinks

ice cream

pizza

sports drinks and sodas

How to Achieve a Balanced Diet

At the core of a balanced diet are foods that are high in vitamins, minerals, and other nutrients and low in unnecessary fats and sugars. The following are essential parts of a balanced diet.

Fruits

Besides being a great source of nutrition, fruits make quick and tasty snacks. Choose fruits that are in season in your area—they are fresher and provide the most nutrients.

Vegetables

Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Examples include spinach, kale, green beans, broccoli, and collard greens.

Grains

In the United States, we consume refined white flour more than any other grain. During the refining process, the hull of the grain—the outer shell—is removed. Unfortunately, the hull is where the majority of the grain’s nutrition lies. Whole grains, which are prepared using the entire grain, including the hull, provide much more nutrition. Try switching from white to whole-grain breads and pastas.

Proteins

Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of beef and pork are the best option. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats.

Nuts and beans, such as lentils, peas, almonds, sunflower seeds, and walnuts, are also good sources of protein. Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.

Dairy

Dairy products provide calcium, vitamin D, and other essential nutrients. However, they are also major sources of fat, so it is best to choose reduced-fat or fat-free cheeses, milk, and yogurt.

Oils

Oils should be used sparingly. Opt for low-fat versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid foods that have been deep-fried in oil because they contain a large number of empty calorie.

The USDA highlights these key substances that Americans should consume less of in order to maintain a balanced diet and a healthy weight:

alcohol

cholesterol

refined grains

solid and saturated fats

salt

sugars

A good diet is made up of carbohydrates, proteins, fats, vitamins and minerals.

It’s recommended our total daily calorie intake should comprise of:

Fat – 30-35%

Protein – 15%

Carbohydrates – 50-55%

Vitamins and minerals come from a range of foods within the three food groups mentioned. Protein

Protein aids your body’s growth and repair. It’s essential if you exercise a lot because it helps with muscle development. Good sources of protein are:

Meat

Fish

Eggs

What if you’re a vegetarian or vegan? Don’t despair, you can still find protein in the following foods and include them as part of a balanced diet:

Nuts

Seeds

Beans

Pulses

Carbohydrates

The perils of eating too many carbs have been well documented, but they are important to include as part of a balanced diet as carbohydrates provide our body with energy. There are two types of carbohydrates – sugars and starches:

Sugars are simple refined carbs found in white bread, chocolate and biscuits. These type of carbohydrates are less filling and have a higher calorie count.

Starches are unrefined complex carbs that the body takes longer to break down. As a result they fill you up for longer, provide more long-term energy, and contain more vitamins and minerals. Good sources of complex carbohydrates include wholewheat bread and pasta, potatoes and brown rice.

Fats

Fat gets bad press but certain types are essential for a balanced diet and healthy functioning of your body. Good fats are found in vegetable sources such as nuts and seeds.

Avoid unhealthy saturated fats – these are what you’ll find in higher fat dairy products, the visible fat on meat and processed meat products such as sausages, pies and pates.

Steer clear of unhealthy trans fats which are found in many processed products and takeaway foods.

Vitamins

The most important vitamins are vitamins A, B6, B12, C, D, E, K and folic acid. A healthy balanced diet that includes lots of fresh fruit and vegetables should provide you with most of these. If you think you’re not getting enough vitamins, try taking a daily multi-vitamin supplement.

Minerals

Essential minerals include calcium, iron, magnesium, selenium, potassium, sodium and zinc. As well as fruit and vegetables, fish and dairy sources provide a lot of minerals. So if you’re a vegan you may have to keep a special eye on your mineral intake.

WORLD HEALTH ORGANIZATION’S REPORT ON REST,DIET & EXCERCISE

Diet

Unhealthy diets and physical inactivity are major risk factors for chronic diseases. Reports of international and national experts and reviews of the current scientific evidence recommend goals for nutrient intake in order to prevent chronic diseases.

For diet, recommendations for populations and individuals should include the following:

-achieve energy balance and a healthy weight

-limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids

-increase consumption of fruits and vegetables, and legumes, whole grains and nuts

-limit the intake of free sugars

-limit salt (sodium) consumption from all sources and ensure that salt is iodized

These recommendations need to be considered when preparing national policies and dietary guidelines, taking into account the local situation.

Improving dietary habits is a societal, not just an individual problem. Therefore it demands a population-based, multisectoral, multi-disciplinary, and culturally relevant approach.

Physical Activity

Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical inactivity (lack of physical activity) has been identified as the fourth leading risk factor for global mortality (6% of deaths globally). Moreover, physical inactivity is estimated to be the main cause for approximately 21–25% of breast and colon cancers, 27% of diabetes and approximately 30% of ischaemic heart disease burden.

Regular and adequate levels of physical activity in adults:

reduce the risk of hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer, depression and the risk of falls;

improve bone and functional health; and

are a key determinant of energy expenditure, and thus fundamental to energy balance and weight

control.

The term “physical activity” should not be mistaken with “exercise”. Exercise, is a subcategory of physical activity that is planned, structured, repetitive, and purposeful in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. Physical activity includes exercise as well as other activities which involve bodily movement and are done as part of playing, working, active transportation, house chores and recreational activities.

Increasing physical activity is a societal, not just an individual problem. Therefore it demands a population-based, multi-sectoral, multi-disciplinary, and culturally relevant approach.

Contact WHO @ :

WHO Prevention of Noncommunicable Diseases (PND)

Noncommunicable Diseases and Mental Health

20 Avenue Appia

1211 Geneva 27

Switzerland

Telephone: +41 22 791 4426

Fax: + 41 22 791 4832

E-mail: dietandhealth@who.int

Why a Balanced Diet Is Important

A balanced diet is important because your body’s organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems. Bad eating habits can continue for the rest of their lives.

Rising levels of obesity and diabetes in America are prime examples of the effects of poor diet and lack of exercise. The USDA reports that four of the top 10 leading causes of death in the United States are directly influenced by diet. These are:

heart disease,

cancer,

stroke,

diabetes


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