A new study, involving half a million participants from across Europe, shows that eating processed meats appears to increase the risk of dying young.
The research followed people from 10 European countries for nearly 13 years on average. Its findings suggest that eating processed meat—like bacon, hot dogs, salami and all those other wonderful things—is linked to increased risk of cardiovascular disease, cancer and early deaths.
During the study 1 in 17 people died, but those who ate more than 5 ounces of processed meat every day—that's like eating two sausage and a slice of bacon—were 44 percent more likely to die over the course of 12 years than someone who only ate 0.8 ounces. They explain that the figures amount to 1 in 30 early deaths being a result of eating processed meat.
Interestingly, the study didn't find a strong link between fresh red meat intake and risk of death. So it's worth noting that this isn't an issue of food quality—expensive bacon is just as bad for you as cheap bacon—and applies only to food which is processed in some way, to extend its shelf life, or to change its taste, or to make it more palatable.
When I ask people what they'd like to do for their own happiness projects, they often say something like, "Exercise more regularly." Exercise is very important for health and mood, and everyone knows this–-and yet it's often tough for people to stick to an exercise routine.
I think that one mistake is to choose a form of exercise based on a) what your friend recommends, b) what kind of change to your body you want to see, or c) what is the fashionable form of exercise. It's helpful to consider these factors, but in the end, we're far more likely to stick with an exercise routine that suits our nature and our schedule. If you're struggling to exercise regularly, this is not the place to fight your nature! If you've been a night person all your life, vowing to get up at 5:00 a.m. to run isn't very realistic.
Ask yourself these questions, and when you're done, think about what kind of exercise routine would suit you best:
+ Are you a morning person or a night person?
+ Would you like to spend more time in nature?
+ Would you like more time in solitude; or more time with friends; or more time to meet new people?
+ Are you motivated by competition?
+ Do you enjoy loud music?
+ Do you do better with some form of external accountability, or does that just annoy you?
+ Would you like to challenge yourself with exercise (whether by learning a new skill or pushing yourself physically)–or not?
+ Do you like sports and games?
+ Would you like more meditative time, or more time to watch TV, read newspapers, etc?
+ Do you have a lot of control over your time?
+ Are you sensitive to weather?
Your answers should guide your thinking about exercise. Work out with a trainer? Take a class? Be inside or outside? etc.
For instance, if you're a morning person who craves solitude and time alone with your thoughts, but has little control over your schedule and hates feeling accountable to anyone, you might enjoy walking in a park every morning before you leave for work.
If you're a night person who loves music and meeting new people, and is also motivated by accountability, you might like to take a dance-based exercise class after work.
Often, people will say, "Go for a twenty minute walk at lunch? That's nothing. I really need to get in shape." Don't let the perfect be the enemy of the good! The twenty minute walk you take is so much better for you than the three mile run you never do. You get the biggest health boost going from no exercise to some exercise.
Just a little tweak in a routine sometimes makes a big difference. For instance, to exercise on the weekends, I go for a long walk. Generally, I like to think while I walk, but I do a lot of walking every day, and I found myself getting bored on the long walks–and so finding excuses to skip them.
One of my Twelve Personal Commandments is to identify the problem. What was the problem? "I'm bored during these walks, so I don't want to go." For the first time, I bought myself an audiobook, and for the past few weeks I've been listening to The Golden Compass when I walk. It makes me so happy! I haven't missed a day's walk since I started.
Every year 12.7 million people worldwide are diagnosed with cancer. It's the second largest leading cause of death in the United States, exceeded only by heart disease. It kills half a million Americans every year.
Globally, more people die from cancer than from AIDS, malaria, and tuberculosis combined. The World Health Organization projects that without immediate action, the global number of deaths from cancer will increase by nearly 80% by 2030. Here are some steps that you can take today to prevent cancer.
1. Eat foods that boost your immune system.
Glutathione is the master detoxifier – it is critical in helping your immune system fight against cancer. A steady, daily intake of glutathione supportive foods is a great way to maintain high levels of glutathione in the body. Eat foods like asparagus, avocados, brussels sprouts, broccoli, cabbage, onions, garlic, and walnuts, cinnamon, turmeric, and cardamom to boost glutathione production in your body.
2. Eat plenty of raw fruits and veggies that are deep and rich in color.
Colorful fruits and vegetables are chock-full of cancer-fighting antioxidants as well as fiber which helps flush toxins from your system. Raw fruits and veggies retain their natural enzymes, which help you absorb the maximum amount of potent cancer-fighting nutrients and antioxidants into your bloodstream.
3. Stay far, far away from sugary foods.
Sugar has been found to markedly depress the immune system, specifically the very parts involved in killing cancer cells before they become clinically apparent. Studies show that consuming sugary foods decreases your immunity and increases insulin-like growth factor, which is a promoter of colon, breast, and prostate cancers.
4. Minimize your exposure to environmental toxins.
The N.I.H. has classified 54 compounds as known human carcinogens based on studies indicating they cause at least one type of cancer in people. The highest exposures occur in an occupational setting, but there are environmental exposures as well. Minimize your exposure known carcinogens like heavy metals, polychlorinated biphenyls (PCBs), asbestos, dioxins, VOCs, and pesticides by choosing safe, environmentally- friendly products in all areas of your life.
5. Exercise regularly.
Exercise boosts your immunity and lowers your risk for cancer by reducing elevated insulin levels. This creates an environment in your body that discourages the grow
Il est possible de perdre du poids sans régime en changeant certaines habitudes, considèrent plusieurs experts. Perdre un demi kilo correspond à environ 3500 calories, ce qui peut se faire en une semaine en coupant 500 calories par jour. (Quel est le besoin en calories par jour ?)
Adopter une ou plusieurs des stratégies suivantes permet de couper des calories tout en se nourrissant bien et en gérant la faim:
1. Prendre un petit déjeuner tous les jours
2. Fermer la cuisine le soir
3. Faire attention à l'apport en calories des liquides
4. Consommer plus de fruits et légumes
5. Consommer des grains entiers
6. Prendre des protéines à chaque repas et collation
La plupart des objectifs voient le jour à partir de quelque chose que l’on rêve de réaliser. « Commencez par vous demander ce qui se passerait si vous faisiez plus d’exercice, conseille Marla Gold. Par exemple, posez-vous la question, “Qu’est-ce qui se passerait si j’étais en forme et perdais du poids?” Dressez une liste de tous les bienfaits qui en découleraient. Cela vous aidera plus tard. » Mais sachez que le travail ne fait que commencer.
2. Sachez ce que vous devez faire pour atteindre vos objectifs.
« Cette étape consiste à se préparer à l’action, et cela veut dire s’informer, faire des recherches », explique-t-elle. Vous pouvez lire des livres, consulter des sites fiables sur Internet ou obtenir les conseils d’un professionnel, notamment d’un physiologiste de l’exercice (ou kinésiologue) ou de votre professionnel de la santé.
3. Fixez-vous un objectif réaliste et mesurable.
Pour cette étape, servez-vous des nouveaux renseignements que vous avez dénichés pour déterminer ce qui vous paraît sensé et ce qui convient à votre mode de vie. « Il faut être réaliste, c’est-à-dire bien se connaître, explique Marla. Quelles activités aimez-vous? Est-ce que cette activité est commode pour vous; par exemple, pouvez-vous la pratiquer près de chez vous ou de votre travail?
4. Ayez un plan… et un plan B.
Une fois que vous avez établi un objectif réaliste et mesurable, envisagez ce qu’il vous faudra faire pour respecter cet objectif. « Premièrement, inscrivez l’exercice dans votre emploi du temps. Si vous ne le planifiez pas, vous ne le ferez pas, affirme Marla. Votre plan doit aussi inclure des solutions de rechange au cas où quelque chose vous empêcherait de faire votre activité. » Par exemple, si la température ne vous permet pas de marcher dehors, utilisez un DVD d’activité physique à la maison, allez marcher au centre commercial ou visitez une galerie d’art.
5. Recrutez l’aide d’un ami.
D’après Marla Gold, avoir un partenaire avec qui faire de l’exercice est un bon moyen de raffermir son courage et son inspiration. Cela aide aussi à éliminer les obstacles ou les excuses, comme lorsque vous n’avez tout simplement pas envie de délaisser le sofa pour mettre vos souliers de course.
6. Préparez le terrain auprès de vos proches pour réussir.
« Une fois votre plan établi, rédigez un contrat avec vous-même et avec votre famille, conseille Marla. Expliquez clairement pourquoi vous voulez faire plus d’exercice, ce que cela met en jeu, quand et à quelle fréquence vous prévoyez le faire et ce que vous et votre famille devez faire pour que votre projet se réalise. » Alors, si marcher après le souper signifie que quelqu’un d’autre doit laver la vaisselle, vous devez obtenir le soutien et la participation de toute la famille pour y arriver.
7. Ne confondez pas « écart » et « échec ».
« Ne tombez pas dans le piège du "tout ou rien", dit Marla. La perfection n’existe pas, alors ne vous en faites pas si vous manquez votre séance d’exercice une fois de temps en temps. Essayez simplement de reprendre vos bonnes habitudes le plus tôt possible. Si vous sautez des séances d’exercice régulièrement, vous devriez peut-être réviser votre plan initial. »
8 .Réévaluez et révisez votre plan au besoin.
Si votre plan initial ne fonctionne pas, peut-être vous êtes-vous fixé un objectif trop ambitieux – ou pas assez, ou encore, peut-être ne tirez-vous simplement pas autant de plaisir à vous adonner à cette activité que vous le pensiez. Quelle que soit la raison, ne baissez pas les bras; modifiez plutôt votre programme et essayez quelque chose d’autre.
Genes constitute about one-third of the factors leading to long life. The other two-thirds have to do with lifestyles and chance.
So, what can you do to live your life expectancy to the fullest? Flossing regularly can add 6.4 years to your life. Those without gingivitis and periodontitis have a mortality rate that’s 23% to 46% higher than those without the gum diseases. Drinking green tea regularly may cut cancer risk by 90 percent. Those who drink five or more cups of green tea daily have the lowest chances of dying from stroke or heart disease as well. Taking your vitamins can also increase your life expectancy. Vitamin D helps to strengthen the immune system, helps build bones, and lowers the risk of diabetes, cancer, high blood pressure, and heart and kidney disease.
Don’t forget about your friends and family. Being social cuts your risk of an early death in half. A lack of social relationships was equivalent to smoking up to 15 cigarettes a day. Having close social relationships may be more beneficial to longevity than pneumonia vaccines and hypertension drugs.
Lastly, do as your mother told you and eat your vegetables. Vegetarian men live an average of 9.5 years longer than men who eat meat. Women who become vegetarians live an average of 6.1 years longer, than meat-eating women as well. Stay active, continually productive men and women lived much longer than their more laid-back peers. So, although we can’t live forever, we can increase our chances for living a longer, healthier lives with just a few steps.
173 Sud's insight:
Genes constitute about one-third of the factors leading to long life. The other two-thirds have to do with lifestyles and chance.
Fortement discrédité il y a une dizaine d’années, le café trouve pourtant aujourd’hui sa place dans la prévention de certaines maladies.
1. Le café est antioxydant Les grains de café sont riches en antioxydants, et plus particulièrement en acide chlorogénique et en mélanoïdines. Des chercheurs ont prouvé qu’une tasse de café contenait plus d’antioxydants qu’une même quantité de jus de raisin, de bleuet, de framboise ou d’orange. De plus, une étude suédoise a démontré que le café contiendrait plus de composés phénoliques que le thé et le cacao, deux sources élevées et bien connues de composés phénoliques.
2. Prévention du Parkinson Les études sont de plus en plus nombreuses à révéler que la consommation régulière de café pourrait potentiellement réduire le risque de maladie de Parkinson2-3-4.
3. Réduction des dommages au foie Le café protégerait contre la cirrhose alcoolique, de même que le fait de boire trois tasses de café et plus par jour, réduirait potentiellement la progression de l’hépatite C chronique5.
4. Pierres à la vésicule biliaire et aux reins Par rapport aux non-buveurs de café, les grands buveurs (4 tasses et plus par jour) auraient 25% de risques en moins d’avoir des pierres, également appelés calculs à la vésicule biliaire et aux reins. La consommation d’au moins une tasse de café par jour diminuerait de 10% les risques d’en contracter.
5. Réduction du risque de goutte Les grands consommateurs de café (4 tasses et plus par jour) auraient 40% moins de risques de développer une goutte que les petits et moyens consommateurs (1 à 3 tasses de café par jour), qui eux verraient leurs risques tourner autour de 8%.
6. Performance au travail La caféine est un stimulant. Plusieurs études ont souligné les effets bénéfiques de la caféine sur la vigilance et l’attention.
7. Maladie d’Alzheimer Plusieurs études comparant les buveurs modérés de café (2 tasses par jour) aux consommateurs légers (1 tasse par jour) ont trouvé que ceux qui boivent le plus de café au milieu de leur vie avaient significativement moins de risques de développer l’Alzheimer plus tard dans leur vie6.
En conclusion Le point sensible concernant la consommation de café tourne autour de la quantité et de la qualité. Pour les consommateurs modérés de café (3 à 4 tasses par jour), il y a quelques légers risques et quelques possibles effets bénéfiques. Par ailleurs, les gens souffrant d’hypertension, de maladies cardiovasculaires, d’ostéoporose, les femmes qui désirent concevoir, les femmes enceintes, les enfants, les adolescents et les gens âgés peuvent être plus vulnérables aux effets indésirables du café. Il faut aussi absolument éviter de consommer du café bouilli. Et enfin, même s’il existe des effets négatifs au café, sachez que les buveurs réguliers de café ne sont pas plus à risque de mortalité que les abstinents.
Drinking coffee might help you live longer, a new study suggests.
The study showed an association, not a direct cause-effect relationship, between coffee and mortality rates. Still, while high coffee consumption was previously thought to have adverse health effects, this study adds to the growing body of recent findings that show higher coffee consumption is not harmful, and in some cases may have health benefits, said Jeanine Genkinger, an epidemiology professor at the Columbia University School of Public Health in New York City, who was not involved in the research. Genkinger emphasized that the greatest benefits may come from black coffee — cream, sugar and additives may be detrimental to health.
Coffee, but not caffeine, is a very positive aspect of the diet, and in my opinion, it reduces the risk of many diseases, including cardiovascular disease and diabetes," said Terry Graham, a nutrition professor at the University of Guelph in Ontario. Graham said he recommends people at risk for Type 2 diabetes drink decaffeinated coffee.
If you want to know the secret of successful weight loss and management, take a look at the results from The National Weight Control Registry. The participants in the study lost an average of 66 pounds each and kept it off for 5.5 years. Here's how they did it.
The National Weight Control Registry is a database of about 4,000 people who maintained at least a 30 pound weight loss for at least one year.
Although there were variations in how quickly they lost weight and how much, there are four things NWCR members have in common :
+ 90% of them say they exercise, on average, about 1 hour per day
+ 78% eat breakfast every day
+ 75% weigh themselves at least once a week
+ 62% watch fewer than 10 hours of TV per week
These may seem like obvious common sense essentials for weight loss, but they're still important findings. The fact that 89% of the participants used a combination of both diet and exercise reinforces the importance of both.
The dedication to a significant and extensive amount of daily exercise is also notable. Twenty-eight percent of participants used only walking as their exercise. The researchers also put pedometers on a sample of the participants and found they walked about 5.5 to 6 miles a day—far beyond the minimal guidelines.
Frequent weighing is also interesting, since some people think weighing too often is counter-productive when trying to lose weight. Weighing yourself at least weekly could be an "early warning system" to keep you on track for the long term.
See the whole study via the link below or sign up to join the group at www.nwcr.ws.
A great stretch exercise for your hamstrings you can do when getting ready for bed.
HOW: Lay flat down on your back. Bring your leg to the side of your body and gently press your foot and knee down towards the bed next to your chest. You should feel a good stretch on the backside of your ass. Keep the tension for about 10 seconds before relaxing a changing legs. Stretch a couple of times on each side.
This little stretch exercise is good for when getting ready for bed and you need to stretch your bottom after a long day at work.
En marchant ne serait-ce que 30 minutes par jour, vous pouvez réduire vos risques de maladies du cœur et d’accident vasculaire cérébral (AVC) selon des études menées par d’anciens élèves de Harvard.
Alors, qu’est-ce que vous attendez? L’automne est une excellente période de l’année pour se promener. Vous trouverez ci-dessous un programme de quatre semaines qui vous aidera à marcher régulièrement.
Quelques remarques avant de commencer :
+ Un rythme facile, c’est le rythme que vous avez quand vous allez à un endroit précis, sans pour autant vous dépêcher. Un peu comme si vous alliez acheter un litre de lait au dépanneur.
+ Un rythme confortable, c’est une vitesse un peu plus élevée que le rythme facile.
+ Un rythme modéré, c’est marcher plutôt vite, comme si vous aviez cinq minutes de retard à un rendez-vous.
+ Portez une bonne paire de chaussures de course : les souliers type mocassin, les sandales et les chaussures de ville ne sont pas aussi confortables et risquent de vous causer des ampoules si vous parcourez de grandes distances.
+ Songez à utiliser un podomètre pour faire le suivi de vos progrès, il vous aidera à vous motiver!
Seventy-five percent of workers feel that they have more on-the-job stress today than their parents had back in the day. While our folks might have a different opinion on that one, it's safe to say stress in the workplace isn't going away any time soon. So what causes it? And what can we do to make things better?
Unsurprisingly, employee turnover is a big cause of stress for most workers these days, especially the kind that HR euphemistically refers to as "involuntary." (You know, the kind that's caused by a giant cardboard box full of your stuff, and an increasingly tiny severance package.) Higher workloads and lack of control over our workdays also play a role.
This infographic outlines the physiological effects of all this stress -- plus, a few ways to tackle the problem.
Bad blisters are enough to ruin any run and keep even the most determined runners from hitting the pavement for a while. Read on for the need-to-know on how to prevent, treat, and even pop those pesky suckers — the safe way.
Luckily, there’s more than one way to stop blisters before they ruin a run. From moleskin and Vaseline to better-for-you socks and shoes, we’ve compiled a list of some key ways to spare your feet and keep you on the treadmill for the long haul (that’s right, you’re not getting off that treadmill that easy!).
+ Socks:
The right socks are super important when it comes to blister prevention. Socks provide extra support for our feet, keep moisture away, and can minimize the friction that leads to those nasty blisters. Steer clear of cotton socks, though, which soak up sweat and moisture and, as a result, are most likely to cause blisters. Try nylon socks instead, which allow for more breathability and less moisture buildup on the foot. Others swear by wicking socks, a wool blend sock that pulls moisture away from your feet.
+ Tapes and Bandages:
For spots on the feet that are notorious for blisters, try adhering moleskin or other soft but secure bandages to problem areas before throwing on socks. One study showed that Blist-O-Ban bandages not only stayed on sweaty feet but also prevented the formation of blisters when the instructions were followed closely[3].
+ Powders and Creams:
Got a well-stocked pharmacy close by? Try a special foot powder like 2Toms Blistershield (simply pour into socks to create a frictionless surface on the foot). Other options for preventative care: Dr. Scholl’s Blister Defense Stick, FOOTGLIDE, or good ol’ Vaseline to keep friction to a minimum.
+ Well-fitted shoes:
The least we can do for ourselves is make sure we’re wearing the right training shoes — right? Before hitting the road, visit a specialty running store to make sure you’re wearing the best fit. A running specialist can also perform a gait analysis if blisters persist despite bandages, creams, or other means of prevention.
Pivotal research in the New England Journal of Medicine today confirmed well-worn notions that the Mediterranean diet significantly reduced rates of heart attacks and strokes.
A new study finally confirms what we've long known about a Mediterranean diet (which focuses on produce, olive oil, nuts, and seafood): It's a a healthy diet (particularly for your heart), with less of the sacrifice.
In a report published today in The New England Journal of Medicine, researchers compare the health benefits of two Mediterranean diets (one supplemented with olive oil and the other with nuts) to a control diet (a low-fat diet). In the study, 7,447 Spanish participants who were at risk for heart disease were required to follow one of the three diets. After nearly five years of monitoring, the results showed that the groups eating the Mediterranean diets had reduced stroke and other cardiovascular diseases by about 30 percent compared to the low-fat dieters.
The recommended foods to start eating more of are: olive oil, tree nuts and peanuts, fresh fruits, vegetables, fish (especially fatty fish) and other seafood, legumes, sofrito (a sauce with tomato and onion), and white meat instead of red. Also, if you drink, wine with meals is fine—seven or more glasses a week.
The Atlantic has a good overview of the foods and serving recommendations for the Mediterranean diet.
Oubliez les haltères et les séances de musculation compliquées. Peu importe votre âge et votre forme physique, vous pourrez faire ces exercices de musculation simples n’importe où, n’importe quand — même en ce moment!
L’entraînement musculaire n’est pas une idée nouvelle. Il y a plus de 2000 ans, Hippocrate, qui est considéré comme le père de la médecine, affirmait : « Ce que l’on utilise se développe et ce que l’on n’utilise pas se perd. » Autrement dit, pour conserver nos muscles, faisons-les travailler!
La musculation augmente la force et aide à remplacer la masse musculaire que l’on perd avec l’âge. Tout le monde peut en faire un peu et profiter de ses bienfaits.
Comment commence-t-on? Il suffit d’utiliser des poids légers ou le poids de votre propre corps pour entraîner vos muscles. De plus, les haltères ne sont pas nécessaires, et vous pourrez probablement utiliser des objets que vous avez à la maison, notamment :
+ des boîtes de soupe ou de fèves en conserve;
+ un contenant vide rempli de sable;un livre ou deux;
+ des tubes ou des bandes de caoutchouc procurant de la résistance.
Peu importe l’objet que vous choisissez, assurez-vous de pouvoir le tenir fermement afin de ne pas le laisser tomber.
Vous n’êtes pas convaincu que l’entraînement musculaire vous conviendra? Regardons cela de plus près. Ces trois mouvements de base vous donneront une idée de ce que la musculation simple peut vous apporter. Pour chaque exercice, faites un effort approprié pour bien sentir le mouvement et les muscles sollicités.
Les personnes au pays vivent plus longtemps qu’avant, mais pas nécessairement en meilleure santé. En moyenne, nous serons affligés par la maladie au cours des 10 dernières années de notre vie. Nous pouvons cependant changer cela. Les choix que nous faisons maintenant peuvent nous aider à forger un avenir débordant de force et de vitalité. Nous voulons aider les gens comme vous à adopter un mode de vie sain, afin que vous puissiez non seulement vivre longtemps, mais aussi profiter pleinement de chaque instant. C’est le temps de choisir, pour vivre longtemps… en santé.
L’activité physique peut littéralement vous sauver la vie. L’inactivité retranche dans bien des cas près de quatre ans à l’espérance de vie d’une personne. Les personnes physiquement inactives sont exposées à un risque deux fois plus important que les autres d’avoir une maladie du cœur ou un accident vasculaire cérébral.
2. Apprendre à connaître et à maîtriser son taux de cholestérol
Près de 40 % des adultes au pays ont un , ce qui cause souvent une accumulation de dépôts graisseux dans les artères et donc une augmentation des risques de maladie du cœur et d’accident vasculaire cérébral. Si vous avez reçu un diagnostic de taux de cholestérol élevé, il vous est possible de ramener ce taux à la normale en optant pour une alimentation saine, en faisant au moins 150 minutes d’activité physique d’endurance d’intensité modérée à vigoureuse par semaine, en tranches d’au moins 10 minutes, en conservant un poids santé et en vous libérant de la cigarette.
3. Manger sainement
Une alimentation saine reste une des meilleures façons d’améliorer votre santé, et pourtant plus de la moitié des gens au pays ne suivent pas les recommandations en matière de saine alimentation.
4. Apprendre à connaître et à maîtriser sa pression artérielle
L’hypertension, souvent appelée le « tueur silencieux » parce qu’il n’y a parfois aucun signe ou symptôme, touche une personne sur cinq au pays. En connaissant et en maîtrisant votre pression artérielle, il est possible d’obtenir une diminution de vos risques d’accident vasculaire cérébral de près de 40 % et de vos risques de crise cardiaque de près de 25 %.
5. Avoir un poids santé
Soixante pour cent des adultes au pays sont en surpoids ou obèses, un facteur de risque important pour les maladies du cœur et les accidents vasculaires cérébraux. Conserver un poids santé est l’une des meilleures choses que vous puissiez faire pour la santé de votre cœur. L’obésité risque de réduire votre espérance de vie de près de quatre ans.
6. Prendre soin du diabète
On estime que d’ici 2016, environ 2,4 millions de Canadiens et de Canadiennes vivront avec le diabète. Le diabète augmente le risque d’hypertension artérielle, d’athérosclérose (rétrécissement des artères), de maladie coronarienne et d’accident vasculaire cérébral, notamment si le taux de glycémie est mal maîtrisé.
7. Ne pas fumer
Plus de 37 000 personnes meurent au Canada chaque année à cause de l’usage du tabac et plus de 6 000 non-fumeurs meurent chaque année de l’exposition à la fumée secondaire. Dès que vous cessez de fumer, vos risques de maladies du cœur et d’accident vasculaire cérébral commencent à diminuer. Après un an, votre risque de mourir d’une maladie cardiovasculaire causée par le tabagisme est réduit de moitié. En moins de dix ans, votre risque de mourir du cancer du poumon est réduit de moitié. Après 15 ans, vos risques seront pratiquement les mêmes que ceux d’un non-fumeur.
Voila un site simple qui avec deux chiffres va vous indiquez votre poids idéal, il suffit de donner votre taille en cm et la circonférence de votre poignet en cm puis calculer votre poids idéal.Ce site complet pourra aussi vous aidez à calculer votre IMC et un tas d'autre calcul fort pratique.
la un nom féminin, comme souvent mais un site précis qui vous donnera non pas la norme idéal mais votre norme pour votre poids idéal. Un site qui demande beaucoup de chose et qui propose donc une méthode de calcul très poussée.
La j'ai aimé que l'on différencie le fait que l'on soit un homme ou une femme pour effectuer ses calculs d'IMC et de Poids. Les résultats ne changent pas beaucoup mais cela peut jouer sur le moral......
simple, sans fioriture mais avec en plus des explications sympas et surtout une phrase qui est pour moi importante " n'oubliez pas, le Poids Idéal est celui où vous vous sentez bien. C'est celui qui vous permet de bouger sans effort et de vous regarder dans la glace sans gêne !"
un site la nettement plus complet que les autres, vous pourrez le feuilleter afin d'y trouver pleins de méthodes pour mincir en autre, celle du chocolat miam miam..... il y aussi donc une page calcul du poids idéal avec trois formules différentes forts intéressantes, à vous de les découvrir.
site la encore très intéressant et fort complet, en autre, calculer notre "poids idéal" avec plusieurs formules de calculs, j'en ai découverte encore une nouvelle, vous m'en direz des nouvelles. Ce site regorge en plus de super recettes même en nombre de calories etc.. très très bien fait, à découvrir absolument.
site standard avec donc une méthode de calcul standard. Par contre j'y ai apprit que les calculs ne peuvent s'appliquer aux athlètes, aux femmes enceintes ou aux enfants en période de croissance, puisque cette méthode ne fait pas la différence entre masse musculaire et masse graisseuse.
un site ancien mais qui fonctionne toujours. Ce site est sympa car en plus de nous donner notre IMC et notre poids idéal il peut nous fournir ou nous aider à connaitre nos besoin en calories journalières, et à calculer nos dépenses énergétiques. A découvrir la aussi absolument.
un logiciel gratuit qui vous permettra de calculer facilement votre indice de masse corporelle. Il suffit d’entrer votre poids, votre taille, votre sexe oui oui, c'est important, et le BMI Calculator vous dira si vous êtes trop maigre, normal, en surpoids ou obèse. Le BMI Calculator nous dira aussi notre poids ideal et il nous fera un beau graphique dynamique avec toutes les données.
One of the most common goals many of us have (beginning of the new year or not) is to start "eating healthy." That's easier said than done for those of us who don't enjoy the usual healthy foods or are simply picky eaters. Whether you have the taste palate of a toddler or are bored to tears by health food, a few simple tricks could help get started eating better.
Health food doesn't have to make you feel deprived, and it can be really inexpensive as well as easy and quick to whip up. To make eating healthy a lasting habit, start with small, simple changes and try new ways of thinking about eating.
Here are a few tips.
Try Different Food Preparations or Versions
Up until a few years ago, I was convinced I hated eggs. Now eggs and egg hacks are among my favorite things. The reason? I discovered there's a world beyond scrambled eggs and omelets, which were the only egg preparations I'd tried when younger.
Eat More of the Healthy Foods You Do Like (and Decrease Less Healthy Ones)
You don't have to force yourself to learn to love kale or any other nutritious food. Healthier eating might just mean increasing the portion of the healthy foods you do like. In stews and foods like shepherd's pie, for example, make the veggies a bigger ratio and the meat and carbs a lower one. The Kitchn suggests doubling the vegetables in any recipe for an easy way to start eating healthier (especially for vegetable-heavy dishes, it shouldn't affect the flavor or your enjoyment of the meals).
Start Small
As with forming all kinds of good habits, you're more likely to stay successful in your new healthy eating mindset if you start out gradually or commit to a short time first.
...Or Go All In
Joining a CSA was a turning point in my eating and cooking habits. Previously I never ate greens a lot, but the weekly delivery of them (and eggs) forced me to not only try new veggies but also improve my cooking.
Make the Meal Experience More Enjoyable
Up the experience of the meal—by having a dinner party with friends (it helps if they eat healthy too), going to a great restaurant, or cooking with the freshest ingredients—and as you become more mindful of the food you eat, you might find yourself expanding your palate to include more of nature's good stuff.
Sitting at a desk (or on a plane or in the car) all day can be a huge pain in the, well, everything. But the simple act of stretching can bring along a heap of health benefits, including lowering blood pressure and potentially reducing the risk of heart disease. Going “Gumby” can also mean reduced muscle tension and improved flexibility — talk about an ahhh-ha moment[1]. So stay put, and try these stretches anytime or place.
Before getting that synovial fluid flowing, channel an over-protective parent and put safety first. When stretching, muscles should feel tight, but never pained. Some evidence suggests holding static stretches for 15 seconds is the best way to improve range of motion, but in order to avoid injury, try not to “bounce” in a stretch (leave the bouncing to Tigger)[2]. With the basics down, we turned to Greatist Expert and trainer Robynn Europe for her favorite head-to-toe stretches for tight quarters.
1. Shoulders
Roll out. Tense those shoulders while hacking away at that keyboard? The result could mean tight shoulders and an increased risk of a rotator cuff injury, Europe says. To loosen up the muscles, roll the shoulders gently forward, up, and back several times, and then reverse the movement, ending with the shoulders down and relaxed.
Now, put that back into it! Reach the right arm across the body, grasping the elbow with left hand. Pull the arm closer to the body and hold. Repeat on the opposite side.
2. Neck
Protect ya neck. “The neck needs extra TLC because of the posture most of us working desk jobs are prone to,” Europe says. To stretch it out, tuck the chin to the chest and turn it to the left, toward the left armpit. Reach the left arm up and pull downward against the back of the head. Turn the head in the opposite direction and repeat.
Eyes on the road? No problem. Stretch one arm as low as possible (at a stop light, of course!), and sit on that hand. Then, lean the opposite ear toward the shoulder, stretching the side of the neck. Repeat on the opposite side.
3. Chest
Open sesame. A quick chest stretch could reduce the risk of shoulder injuries and improve shoulder blade movement, research suggests[3]. Europe’s go-to: extend one arm directly to the side with the elbow bent at a 90-degree angle and fingertips pointing up. Brace the front of the forearm and elbow against a hard surface (a wall, a corner, the back of your seat), while pushing the rest of the body forward, rotating the arm back. Repeat with the other arm.
Stuck on a red eye? Scoot forward to the edge of the seat and reach back to grasp the seat belts. Arch the spine and puff that chest forward while turning the eyes skyward (and don’t be alarmed by any admiring glances).
4. Triceps
Go ahead, pat yourself on the back (with the right hand). Then reach the left arm behind the back from underneath and reach upward until the hands touch. Hook the right and left hands together, Go-Go Gadget style. Switch arms.
Can’t reach? Three whole muscles make up those triceps, so be sure they get the attention they deserve. Begin with the right arm in the same position, then grasp the right elbow with the left hand and pull down and back. Switch arms.
5. Forearms, Wrists, and Hands
Just say “no” to carpal tunnel. All those hours at the keyboard can lead to the dreaded carpal tunnel syndrome, but frequent stretch breaks may help. Start by extending the right arm straight ahead, elbow straight. Then clasp the right hand with the left, fingers pointing upward. Pull the entire hand toward you, stretching the underside of the forearm. Reverse the stretch by turning fingers downward, palm facing in, and pulling hand toward the body.
Roll with it. Roll the wrists several times in each direction. Then, stretch the finger tendons by pulling back on the fingers. And while “it’s nearly impossible to stretch the muscles on the top of the hand,” Europe says, “the next best thing is tightening the opposing muscles.” In other words, make a clenched fist — just don’t go pointing it at anyone!
Le mal de dos peut être soigné par des exercices musculaires et d'étirement de la colonne vertébrale à faire au moins 3 fois par semaine, idéalement tous les jours. Cette gymnastique douce est le seul remède efficace à long terme pour soulager les douleurs du bas du dos et le garder en bonne santé. Les douleurs dorsales, cervicalgies, dorsalgies, névralgies sciatiques, lombalgies pour les douleurs du bas du dos, ne sont pas une fatalité.
Comme toutes les blessures sportives, des médicaments anti-inflammatoires et myorelaxants peuvent être pris dans l'urgence mais des exercices réparateurs ou préventifs tels que postures ou étirements des muscles de la chaine postérieure, pratiqués régulièrement, sont les meilleurs remèdes sur le long terme. Ils feront disparaitre définitivement le mal au dos musculaire.
Le dysfonctionnement des dorsaux et notamment du musle multifidus est la cause dominante de la douleur du dos. Les exercices présentés ici nécessitent peu de préparatifs; il faut s'installer de préférence dans une pièce calme où l'on pourra être à l'écoute de son corps. Lors de la pratique de ces exercices, il ne faut jamais forcer. En cas de douleurs persistantes la consultaton du médecin traitant est fortement conseillée. Les exercices de gymnastique suivants sont recommandés à tout age.
Quelques petites exerces simples au quotidien est en effet une solution efficace et durable pour soulager son dos. Et comme il vaut mieux prévenir que guérir et que deux solutions valent mieux qu'une, pensez à adopter une bonne position de travail et à soigneusement choisir votre chaise de bureau.
Alimentation et arthrite : Dans cette vidéo, on souligne l'importance d'une saine alimentation et l'on explique comment faire des choix alimentaires judicieu...
This exercise will target the side of your abs. Lay on your side and lift your legs from the sofa as you do your crunches. If you need some extra help you can place your upper arm behind your head for support. You can also do side crunches when laying on your side with knees resting on the sofa.
If getting active and staying healthy were easy, everyone would do it...but we don't. We come home after a long day of sitting in a chair to de-stress by sitting in another chair, unable to summon the energy to take a walk or hit the gym. Sure, everyone says to "make time for what's important to you," but oversimplification doesn't make the struggle easier. Let's break down the mental walls keeping you from taking care of yourself.
First of all, if you're struggling with a sedentary lifestyle, you're not alone. Millions of us are just like you, and we all know we should get moving, but we stumble and fall back into old habits or never get the traction you need. This is completely normal, don't think anything otherwise. Very few people spring out of bed one day and say "I'm going to change my behavior for the better for the rest of my life," do it, and never look back. In the real world things are different.
Here are some things to remember:
+ Don't be too hard on yourself.
+ Don't get caught up in the "all or nothing" mindset.
+ Understand how habits work.
+ You're not lazy, you're just starting from zero.
+ Find your "Secret Sauce"
So what does work? Well, there's more information and advice out there than you could ever possibly use, but the key is to figure out what you'll stick with, so don't be afraid to experiment! Just remember what we said: if you stumble or falter, that means you just need to try something new or start slower—not that there's something wrong with you.
Try some of these suggestions:
+ Set the Bar Low and Start Small
+ Whatever You Do, Make It Fun.
+ Join Communities that Build Positive Habits.
+ Use Technology Wisely: To Recount Your Victories.
Stiff neck after a long day at the office? This is a great way to stretch your neck.
HOW : Sit up straight and grab hold of the edge of the chair. With the other hand, pull you head diagonally forward to stretch the back/side of the neck. Hold the stretch for about 10 seconds and repeat a few times on both sides.
This is great if you have a stiff neck after a long day at the office. You can of course do this stretch exercise in many other places as well eg. when on the toilet, in a meeting, etc etc.
A study by the British Journal of Sports Medicine concluded that even if you’re a desk jockey who manages to exercise every day for 30 minutes, you’re still at risk for dying prematurely from sitting for prolonged periods of time.
Another obvious risk of being seated for several hours is weight gain. But desk jockeys need not lose the "battle of the bulge." Here are five ways to fight belly fat on the job:
1. Burn more calories while you type:
Walking at a clip of one mile an hour may not seem fast enough to prevent belly fat, but walking on a treadmill desk at your work station can add up, over the course of a normal work day, into a two-mile or more stationary saunter. The bottom line why most people put on belly fat is that they consume more calories than they burn. Walking in place while working could help, over the long run, transform the weight-loss equation into a caloric deficit, leading to weight loss.
2. Do several rounds of 'burst exercise' each day:
JJ Virgin, certified nutrition specialist tells Mother Nature Network that burst training at the office, defined as 30 to 60 seconds of all-out high-intensity exercise followed by one to two minutes of lower-intensity recovery, is one of the best ways to fight belly fat on the job. “Try simple short burst exercises like a 60-second round of jumping jacks or running in place,” says Virgin. Allow your heart rate to gradually recover by walking in place for a one-minute cool-down, Virgin recommends.
Research suggests that burst training is better than one prolonged bout of exercise per day. According to a study in the International Journal of Obesity and Related Metabolic Disorders, burst training may also enhance exercise adherence. Short bouts of exercise may also result in weight loss and produce similar changes in cardiorespiratory fitness when compared to long bouts of exercise, says the study.
3. Never skip breakfast:
A study in Obesity Research concluded, “Eating breakfast is a characteristic common to successful weight loss maintainers and may be a factor in their success.” There is some debate whether eating breakfast fires up the metabolism, but chances are solid that no weight-loss professional would ever encourage someone to skip breakfast.
4. Drink water throughout the day:
A study in the journal Obesity concluded that “drinking water may promote weight loss in overweight dieting women,” independent of whether they exercised. In addition to helping ward off belly fat, staying hydrated may prevent energy crashes and loss of mental focus.
5. Eat lean protein, good fats and fiber at every meal:
Keep emergency snacks around so you're not tempted by vending machines. When everyone else is diving into freshly baked cookies that a co-worker brought into work, you can more sensibly snack on raw almonds or other nuts and seeds or nitrate-free jerky to control your cravings.
Eating all three macronutrients — lean protein, good fats and carbohydrates (read: mostly vegetables) filled with fiber — at every meal, especially for lunch, will keep you full, focused and not tempted by your co-worker’s cookies.
Perhaps one of the most critical pieces of belly-fat fighting advice: Don’t go more than four hours without eating.
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