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Micron Associates Health and Fitness: Why you shouldn't get used to in-flight entertainment

Micron Associates Group's insight:

We might be looking at a future where we can no longer access the web and watch movies on demand -- while on a flight, that is.


In its recent report for the Federal Aviation Administration, the US Government Accountability Office presented the risks of in-flight WiFi and wireless entertainment systems when exploited by a capable attacker. The study highlights the vulnerability of web-based cockpit systems as the industry prepares to transition to the Next Generation Air Transportation System in 10 years.


But Micron Associates Health and Fitness is convinced that even though it's not an easy feat, attackers will now have a more accessible avenue to work on as FAA upgrades aircraft systems and flight tracking with a technology that relies heavily on the Internet.


The report highlights the air industry's capability to detect or prevent illegal access to the massive network that the FAA uses in tracking and processing flights worldwide. The airlines' reliance on firewalls to prevent unauthorized access makes it even more problematic -- firewalls can hardly be considered infallible as any other software can be easily hacked.


"Modern aircrafts are increasingly connected to the Internet. This interconnectedness can potentially provide unauthorized remote access to aircraft avionics systems," it says in the report.


FAA officials are also worried about the IP networks utilized by aircrafts as they can provide a path for outside threats to invisibly get on the system. And because an internet connection could serve as a direct link between the outside world and an aircraft's system, a malware-laden website is all it would take for an attacker to remotely access the system onboard.


The avionics system inside a plane's cockpit is a separate unit and is basically not connected to the system that powers the passengers Internet but as aircrafts upgrade their systems, it would not be unusual for passenger WiFi to have the same physical wirings.


The report also noted the risks of ever-increasing numbers of tablets and smartphones: "The presence of personal smartphones and tablets in the cockpit increases the risk of a system's being compromised by trusted insiders, both malicious and non-malicious, if these devices have the capability to transmit information to aircraft avionics systems."


However, Micron Associates Health and Fitness reported that the FAA is already taking steps to restructure its IT policies through a technical group working on a draft that's expected to be done in 6 months.


Although there has been no record yet of something like this happening in the real world, experts say it is totally plausible. The founder of a cybersecurity intel company who has discovered vulnerabilities in the in-flight entertainment systems said that we can "theorize on how to turn the engines off at 35,000 ft and not have any of those damn flashing lights go off in the cockpit".


In fact, during a conference in 2013, a security professional showed how he can hack into a plane's navigation systems and communicate with air traffic control, all with just the use of a smartphone. He took advantage of a loophole in the Automatic Dependent Surveillance-Broadcast system in order to reach the main flight management program. But since his demo has already been made known to the public, we could only assume that it's been solved.


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4 Tips for Healthy Weight Loss

4 Tips for Healthy Weight Loss | Micron Associates Health | Scoop.it
Your health and weight are intimately connected. The good news is you can eat more and weigh less -- that's right, you can lose weight without feeling deprived or hungry....
Micron Associates Group's insight:

Your health and weight are intimately connected. The good news is you can eat more and weigh less -- that's right, you can lose weight without feeling deprived or hungry. According to the Centers for Disease Control and Prevention, if your Body Mass Index falls into the range of overweight or obese, you are at a higher risk for the following diseases and conditions:


• Coronary heart disease
• Stroke
• Type 2 diabetes
• Cancers (endometrial, breast and colon)
• Hypertension or high blood pressure
• Dyslipidemia (high blood cholesterol, high blood triglycerides)
• Fatty Liver Disease
• Gallbladder disease
• Sleep apnea and respiratory problems
• Osteoarthritis (degeneration of cartilage and its underlying bone within a joint)
• Gynecological problems for women (abnormal menstrual periods and infertility)


During the past 20 years, there has been a dramatic increase in obesity in the United States. Rates remain high and in fact, the latest Gallup Healthways Well-Being Index reported that in 2014, 27.7 percent of the nation moved into the obese category. According to a new report from the Dietary Guidelines Committee, more than two-thirds of adults, and nearly one-third of children and youth, are overweight or obese.


Here is a handy BMI calculator to help calculate your BMI. For those who are overweight or obese, even a small weight loss of 10 percent of body weight over a period of 6 months can improve health and reduce risk factors for disease. Weight loss can also increase energy, and improve your sleep, mood, self-esteem and overall quality of life.


If your BMI is less than 18.5, it falls within the "underweight" range.
If your BMI is 18.5 to 24.9, it falls within the "normal" or Healthy Weight range.
If your BMI is 25.0 to 29.9, it falls within the "overweight" range.
If your BMI is 30.0 or higher, it falls within the "obese" range.


Experts agree that the key to successful weight loss with sustainable weight management is adopting a healthy lifestyle. For example, exercise has been shown to be a significant factor for weight loss and weight management, and when included as part of a balanced, integrated approach, the outcomes may be even more sustainable and comprehensive. This includes lower cholesterol and other quality of life improvements such as better sleep, enhanced energy and mood from feel-good brain chemicals released during exercise. The research conducted by Dr. Ornish and his colleagues in the Lifestyle Heart Trial showed an average weight loss of 24 pounds in the first year with sustained weight loss in most after 5 years.


Achieving Healthy Weight Loss


The pace for healthy weight loss is half a pound to 2 pounds a week. The first one to two weeks you may experience a more rapid weight loss due to loss of water weight in addition to fat loss and some muscle loss. For healthy and successful long term weight loss, however, the pace should slow to a steady and more moderate rate that supports a decrease in the percentage of fat without sacrificing lean (muscle) body mass.


This initial weight loss drop from water weight is the result of the body's initial need for extra energy when calorie intake drops, along with perhaps increased expenditure. The body responds to this extra need for energy by releasing stores from a type of carbohydrate found in the muscles and liver called glycogen. Glycogen is partly made of water so when burned for energy, it releases water, which results in the initial weight loss. This tends to taper off after the first week when the body adjusts to the lifestyle changes.


After the first couple of weeks, weight loss should taper to a moderate loss of half a pound to 2 pounds. Even though the goal is to achieve continued weight loss, a too rapid loss that exceeds 3 pounds a week can increase the risk of gallstones and gallbladder disease.


Rapid weight loss can also lead to unintended loss of lean body mass, which cause a slower metabolism that inhibits continued weight loss and often results in a rebound of weight gain. This rapid weight loss and gain can lead to yo-yo dieting, which results in an increasing rate of the percentage of body fat to lean muscle weight. Slower weight loss results in more effective weigh loss from fat and a preservation of lean body mass. In addition, one study showed that a slower and steady weight loss lead to improved triglyceride levels and blood pressure.


Five Tips for Healthy Weight Loss


1. Choose Plant-Based, Low-fat, Nutrient-Rich Foods Instead of Calorie Dense Foods. When following a plant based approach, weight loss is a natural outcome, often without even trying to lose weight. As the title of Dr. Dean Ornish's book, Eat more, Weigh Less, indicates, it is easy to eat more and weigh less when eating nutrient dense foods versus calorie dense foods. One can have a high volume of food and not feel deprived because of the difference in calorie density. For example: 1 teaspoon of olive oil (or any oil) has 120 calories. You can have almost 5 cups of vegetables for the same amount of calories, or a large salad with one-quarter cup of garbanzo beans.


Dr. Ornish has recommended:


An optimal diet for preventing disease and staying healthy is a whole foods, plant-based diet naturally low in animal protein, low in harmful fats, and low in refined carbohydrates.

An optimal diet for reversing disease and staying healthy is a whole foods, plant-based diet, low in harmful fats, and low in refined carbohydrates (no animal protein).


little or no red meat;
high in "good carbs" (including vegetables, fruits, whole grains, legumes, and soy products in their natural forms);
low in "bad carbs" (simple and refined carbohydrates such as sugar, high fructose corn syrup, white flour);
sufficient "good fats" (4 grams/day of omega-3 fatty acids found in fish oil, flax oil, plankton-based oils);
low in "bad fats" (trans fats, saturated fats, hydrogenated fats);
more quality, less quantity (smaller portions of good foods are more satisfying than larger portions of junk foods, especially if you pay attention to what you're eating).


2. Eat Small, Frequent Balanced Meals and Snacks Throughout Day, But Remember that Total Calories Count the Most. The evidence is mixed about whether eating small, frequent healthy meals and snacks effects weight loss. This approach has many advantages, especially for those with diabetes. Planning for smaller, more frequent healthy and balanced meals can help ward off hunger because you will avoid overeating. This approach also keeps your blood sugar level stable throughout the day. A recent study at the University of Warwick showed that regardless of the size and frequency of one's meals, the total calories are what contributes most to weight loss.


3. Stay Hydrated with Water, Not Liquid Calories.

Staying well hydrated is important for health and supports weight loss. That's because our brains can miscommunicate thirst for hunger, leading us to consume extra calories when we really need hydration. Studies support the importance of staying well hydrated for weight management and health. Drinking a glass of water prior to eating can also curb our appetite, which helps to limit excess calories.


Liquid calories in beverages such as soda, sweet tea, lemonade, and even juice can be quickly consumed, but do not satisfy hunger and therefore easily add excess calories. Liquid calories can also have a negative impact on blood management. Eating a whole fruit such as an apple provides fiber that slows down the release of sugars and absorption into the bloodstream. This approach will level blood sugar versus the quick rush and blood sugar spike that can result from liquid calories such as juice. Studies show that limiting liquid calories supports weight loss and effective weight management.


4. Practice Mindful Eating

Being mindful and aware of what, how and when we are eating can make a significant impact on weight management, along with making healthy choices that affect our over health and well-being. A study published in the Journal of Academic Nutrition Diet demonstrated that by learning and applying mindful eating, participants eat less, lost more weight, and had better managed blood sugar levels..


Are you at a healthy BMI? If not, what's the first step you can take to move towards a healthier weight?

source: http://www.huffingtonpost.com/ornish-living/4-tips-for-healthy-weight_b_6886940.html


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Health news Micron & Associates Hong Kong Blog - Top 3 health tips: easy ways to lose weight

Health news Micron & Associates Hong Kong Blog - Top 3 health tips: easy ways to lose weight | Micron Associates Health | Scoop.it

Would you like to cut about 500 calories from your daily diet without even realizing it? All you have to do is turn the following tips into habits, and you'll drop one pound per week, 26 pounds in six months, or 52 pounds by next year!


Stick to the strategy from Prevention magazine, published by Rodale of Emmaus, and watch the scale drop to a new low.




1. If you're divvying up your total daily calories among five or six smaller meals to control hunger and lose weight, you may be able to get by with one less snack and slim down even more. According to one study, a mid-morning snack is less effective for weight loss than a mid-afternoon one.




2. It may sound counterintuitive but a Cornell study found people eat up to 50 percent more when a product is labeled low-fat. This is known as the "halo effect," because it makes the product appear healthful, prompts us to feel virtuous and — you guessed it — we end up eating more. Here's the rule: Eat the same amount of the "skinny" version as you normally would the "fat" version and you'll cut calories.




3. Women who work out in the morning reduce their appetite and boost their total physical activity throughout the day, according to researchers. But here's the fine-print: The appetite-reducing effect only lasts for a short time, until body temperature returns to normal after exercise. However, since moving in the morning apparently encourages more movement all day, try four or five short bursts of activity (take the stairs, park in the outer reaches of the parking lot, do some crunches …) for best results.


More tips? Just visit Micron Associate website @ http://micronassociates-news.com . It's All About Your Health News Blog ( http://micronassociates-news.com/blog ). Inspiring ideas for everyday living. We care about what works--what is sustainable, prosperous, productive, creative, and just--for all of us and each of us. This isn’t easy, but we are not afraid to fail. We’ll figure it out as we go.

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Micron Associates Health and Fitness: Dangers of Sitting Still

Micron Associates Health and Fitness: Dangers of Sitting Still | Micron Associates Health | Scoop.it
It's been proven: excessive sitting is a lethal activity. That was according to Dr. James Levine, professor of medicine at Mayo Clinic. And it's not just him
Micron Associates Group's insight:

It's been proven: excessive sitting is a lethal activity. 

That was according to Dr. James Levine, professor of medicine at Mayo Clinic. And it's not just him -- results from various studies keep on coming and they're all pointing to your chair/couch as the culprit for bad health. Apparently, one of the most terrible things we can do everyday is to sit still, which I imagine is what most of you are actually doing right about now. 

According to studies on the impact of a sedentary lifestyle on health, staying on that seat for hours can lead to higher risks of getting a cardiovascular disease, obesity and disability. The findings are supported by a relatively new field of research called inactivity studies from Micron Associates Health and Fitness. 

The thing is, this is not just limited to the classic couch potatoes -- even those who do regular workouts are equally at risk. Marc Hamilton, a scientist from Pennington Biomedical Research Center, explained that a person can be called sedentary if he's not up on his feet moving around. 

What's their basis for linking too much sitting to health problems anyway? Actually, the link is still unclear to scientists but Micron Associates Health and Fitness' hypothesis is that sitting for long will cause sluggish blood flow and less fat-burning, both of which are precursors to cardiovascular diseases. 

The negative effects of excessive sitting is something that's been debated for many years now but has only gained traction in the past 5 years due to a number of research about the so-called inactivity studies. There were also studies proving the importance of muscle movement in relation to how we process fat and sugar. After a couple of hours of barely moving, an enzyme (lipoprotein lipase) which takes fat from the blood stops operating. So instead of fat reaching the muscle to get burned as energy, it accumulates in the bloodstream, hence the cardio problems. Basically, when you're sitting (sedentary state), there is no muscle activity and metabolism is significantly reduced. It was even suggested that after a day of inactivity, the levels of good cholesterol can fall up to 20%. 

Now, the typical counteraction for such a problem would be an advise to do even more exercise time. (And there's nothing wrong with doing a couple of hours of workout after your office shift.) But the bad news is, being an 'active couch potato' is not going to save you either. Apparently, sitting all day is such a big health issue that even a real vigorous exercise before or after slacking off is futile. But this does not mean we should not break a sweat at all; it just meant that relying only on your 1-hour intense workout is not gonna cut it. 

For tips on how to avoid the effects of excessive sitting without quitting your job, check back for the second part.

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Six top tips for health innovators

Six top tips for health innovators | Micron Associates Health | Scoop.it

As the healthcare sector evolves, health organisations are turning to tech entrepreneurs to help solve industry challenges. While it is important to connect start-ups and small and medium enterprises (SMEs) with those commercial partnerships and opportunities, innovators also need to know how to build and sell relevant propositions from the start.

Here are six tips for tech entrepreneurs looking to break into the healthcare market, which came out of our knowledge sharing and networking event Digital Health Surgery earlier this year.

Doing business: networking and business models

With healthcare, as with any sector, you must think about how you can develop a sustainable business model for the products you are developing. Think about how you will make money from your service or product from day one. Figure out your routes to market, and the people you will need to get on-side in order to reach your intended user-base.

There are resources out there to help – you can join the Knowledge Transfer Network and related groups such as the Digital Health Special Interest Group, which is working to build a community in the digital health space.

Working with the NHS

Penetrating the NHS is a question of connections, and many start-ups worry about getting stuck at the pilot stage. To avoid this, you must involve clinicians from day one. It is also crucial to run focused trials and testing. Seek out fellow start-ups and SMEs who have been successful in getting their products and services in the NHS system. It is a tough environment to navigate, but there are plenty of professionals who are more than happy to share their experience. The NHS provides ongoing reports and resources across a range of platforms, so make sure you keep up to date.

Accessing and managing data

A question we get asked time and time again is “Where can I access good data?” Statistical analysis forms the bedrock of many health tech innovations, and data holders are often poorly signposted. There are plenty of NHS open data sources as well as open government data. The Connected Digital Economy Catapult also launched the beta version of its Open Health Data platform earlier this year, which aims to encourage innovation through collaborations and making a selection of datasets available

There are also plenty of pay-for data providers. Once you have established where to get your data, you need to build a constructive relationship with the holder – for instance, you don’t want to hit a paywall immediately, a common problem with data providers. Make sure you cover all bases and get expert advice if you are not sure.

Intellectual property: how to protect and exploit it

Intellectual property is a key concern for all innovators, not least those working in health. Before launching your product or service you should have an understanding of how to both protect and exploit your intellectual property. Another concern is data protection and privacy – how do you provide a brilliant new technology while still complying with the rules? This is always a sensitive area in healthcare because you are dealing with patient data.

Your first point of call should be the Health and Social Care Information Centre and Clinical Practice Research Datalink for useful information and resources concerning all aspects of healthcare data. The Medicines and Healthcare Products Regulatory Agency is a government body responsible for regulating all medicines and medical devices in the UK by ensuring they work and are safe.


In our experience, people think they want to collaborate but often go into talks without thinking through what they actually need. Make sure you research potential collaborators and ask them about their needs and expectations before entering into a partnership.

Funding and investment

In terms of follow-on investment, there has never been a better time to raise basic risk capital in Britain than now. But it is important to assess what stage you are at and whether you’re ready for investment. There are many health investors out there and if you think you are ready for them, talk to an advisor such as Capital Enterprise, who match start-ups with suitable investors, or Healthbox, who create collaborations between investors, entrepreneurs and healthcare industry.


Visit Micron & Associates @ http://micronassociates-news.com/


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Health News Micron & Associates Blog: 3 Simple Tips that Can Have A Huge Impact on Your Health | Micron Associates Health and Fitness

Health News Micron & Associates Blog: 3 Simple Tips that Can Have A Huge Impact on Your Health | Micron Associates Health and Fitness | Micron Associates Health | Scoop.it
You know that “getting enough sleep” is a healthy habit, and now new research from Finland reveals that getting at least seven or eight hours nightly also
Micron Associates Group's insight:

You know that “getting enough sleep” is a healthy habit, and now new research from Finland reveals that getting at least seven or eight hours nightly also reduces a person’s sick days. Sleeping less than six hours (or more than nine) correlated with higher absenteeism on the job. 

“Insufficient sleep—due to inadequate or mistimed sleep—contributes to the risk for several of today’s public health epidemics, including cardiovascular disease, diabetes and obesity. Getting at least seven hours of nightly sleep is a key to overall health, which translates to less sick time away from work,” said a spokesperson. Having trouble sleeping? Start with your healthcare provider, because everyone deserves a good night’s rest. 

And while we’re on the subject of sleep, a study in the journal Neurology reports that when your sleep is interrupted or shortened, brain volume may decline. “We found that longitudinal measures of cortical atrophy (gradual and progressive degeneration of the outer layer of the brain, or the cortex) were widely correlated with sleep quality,” the authors write. “Poor sleep quality may be a cause or a consequence of brain atrophy (a decrease in size).” 

Next, you may wonder why you see so many reports about the benefits of exercise. The reason is: It works! Here’s yet another one, this time lauding the fact that doing an hour of moderate exercise or half-hour of vigorous exercise might reduce heart failure risk by nearly 50 percent—for both men and women. 

“You do not need to run a marathon to gain the benefits of physical activity — even quite low levels of activity can give you positive effects,” a study co-author said. The best advice: Get moving and do it every day. And regarding what is “moderate”? Check out this chart from Harvard School of Public Health. You may be doing more than you think. 

Finally, I want to share a story of my fifth-grade friend, Barbara, whose mother repeatedly urged her to “Eat your fruit, Barbara!” My pal never did love fruit. She should have, because we have even more evidence that’s it’s great for your health.

Daily consumption of fresh fruit could cut cardiovascular risk by up to 40 percent, according to new research conducted in China. In fact, the greater the quantity of fruit consumed, the greater effect it had on risk levels. Study participants ate between one and five portions of fruit. Sometimes the simplest things make the biggest difference, don’t they? Starring now in your local produce department: strawberries, apples, nectarines, peaches and so much more. Chomp.

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Health News Micron & Associates Blog: Fall Health Tips To Keep You Strong This Season | Micron Associates Health and Fitness

Health News Micron & Associates Blog: Fall Health Tips To Keep You Strong This Season | Micron Associates Health and Fitness | Micron Associates Health | Scoop.it
Now that fall is officially here, you've probably already noticed people sniffling or appearing a bit less cheery than they did throughout the summer. And
Micron Associates Group's insight:

Now that fall is officially here, you've probably already noticed people sniffling or appearing a bit less cheery than they did throughout the summer. And though the season is undeniably beautiful, it does require a bit more of an effort to keep yourself healthy and happy. 

Emilie McBride, chef to pro surfer Kelly Slater and author of The Raw Food Beginner's Deck, has passed along some tips to remind yourself of easy ways to boost the immune system, calm the mind and most of all, keep warm. 

Eat A Superfood In The Morning 

Chef and author Emilie McBride recommends starting your day with a touch of chia. "According to the USDA, a one ounce (28 gram) serving of chia contains 9 grams of fat, 5 milligrams of sodium, 11 grams of dietary fibre, 4 grams of protein, 18% of the RDA of calcium, 27 per cent phosphorus and 30 per cent manganese and antioxidants. Translation: That is a whole lot of goodness for your body before 9:00 a.m.!" She notes it's also easily digestible and hydrating for the body, and that chia slows down how fast our bodies convert carbohydrate calories into simple sugars. Here's her recipe for a chia pudding for breakfast, via The Raw Food Beginner's Deck: 1/4 cup chia seeds 2 cups of your favourite nut or seed milk 1 tsp. vanilla extract Toppings: nuts, fresh berries or other fruits, dried fruits. 

Strengthen Your Immune System 

Fall is a great time of the year to detox/cleanse so you can strengthen your immune system to prevent the pesky seasonal colds, notes McBride. She recommends eating raw for a day for a quick detox cleanse. "Raw and living foods contain nutritional, digestive enzymes that are compromised when food is heated to about 115°F," she explains. "By keeping food below 115°, those enzymes are kept intact." 

Eat In Season 

There are many reasons to Reap the health benefits -- more vitamins, minerals and antioxidants -- save money, and be good to the environment, too. Best eats for the season? Apples, corn, pumpkin, butternut and roots vegetables. 

Look Inward 

"Autumn suggests a downward movement — a time to get ready for a more introspective time," says McBride. "In this season it is especially important to listen to our inner selves, to our body and to slow down." She suggests taking out your journal if you've been neglecting it, and reflecting on the various experiences you had during the summer. 

Stay Balanced 

"In Ayurveda, autumn is a 'vata' season, and the quality of vata is dryness and movement," explains McBride. "It's important to keep your dosha (one of the body's three humours, according to Aryuveda) balanced, because vata is the force that moves all the others doshas." Some suggestions: • To balance dryness: apply moisture or give yourself a massage using cold-pressed organic oil, using gentle motions toward the heart • To balance cold: apply heat. Wear warm clothes and make sure your home/office has enough humidity. Warm herbal tea is helpful. • To balance movement: slow down, exercise gently, rest, meditate and sleep well. 

Use The Moon For A Fresh Start 

"New moons symbolize new beginnings and growth," says McBride. It's a great time to start something new, she notes, like a new exercise regimen, or even skincare. Mark your calendar for three new moons in the fall to set your intentions. - September 24th at 6.14 GMT - October 23rd at 21.56 GMT - November 22nd at 12:32 GMT 

Take Care Of Your Skin 

"Changes in humidity and temperatures can drastically affect your skin’s balance," notes McBride. She advises keeping your skin hydrated, especially on areas of the body that tend to get drier, like elbows and feet. "Get a facial for your skin type," McBride says. "Don’t wait until winter when it may be too late to prepare your skin for harsher temperatures." 

Spend Time In Nature 

This is a good idea at any time of year, but particular when the colours of fall are at their height. 

Get Hot 

If you haven't yet discovered a sauna or hammam (Turkish bath) near you, now is the time to find one and go. "The heat will help get rid of the toxins and it will keep you warm ... and always drink plenty of water," says McBride. 

Start Eating Mindfully 

Your meals may usually have more to do with your mouth than your mind, but Caroline Beliard-Zebrowski, Deckopedia's yoga expert, suggests changing that up this fall for a healthier start. Focusing your attention on all your senses allows your mind to reconnect with your body. Practice this meditation for about five minutes before and as you start your meal. 1. Before you start your meal, pause for a moment. Take a deep conscious inhale and a deep intense exhale. 2. Let go of any hurry to start your meal and calm your mind down. 3. Try identifying what you feel at this moment, with simple words attached to each feeling. 4. If your mind starts wandering, acknowledge it, but come back to your breathing. 5. Now, contemplate what you have in your plate. Become interested and ask yourself questions about the food you are about to eat: Where does it come from, what is it made of? Does the thought of eating this food makes me feel healthy? 6. Bring your attention to the smell of the food by exploring the different aromas. 7. Take your fork consciously, and take your first bite. First, listen to the texture of the food breaking down in your mouth as you start chewing and feel the sensation of cold, warm, crunchiness, or smoothness of the food in your mouth. 8. Finally focus on the taste of your food and explore each flavor you encounter. 

Try A New Yoga Pose 

A new way of moving your body can help detoxify the internal organs — and if done in the evening, can calm the body after a stressful day. Legs up the wall This pose can help relieve headaches, energize the body and calm the nervous system, stimulate blood and lymph circulation and stimulate digestive organs. To do it, sit on the floor parallel to and against the wall with your knees bent. As you lay down, keep your buttocks and bottom of your feet against the wall. Come onto your back and bring your legs up the wall. Straighten your legs. Stay there for at least 10 long deep breaths. Your exhales must be longer than your inhale in order to slow down your heart rate and nervous system. Your hands can stay alongside your body, palms facing up, or on your belly. To come out of the posture, bend your knees and roll down to the side. Come back to a seated position.

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Health News Micron & Associates Blog: 10 tips for a healthy festive Eid | Micron Associates Health and Fitness

Health News Micron & Associates Blog: 10 tips for a healthy festive Eid | Micron Associates Health and Fitness | Micron Associates Health | Scoop.it
Meat is something difficult to digest in comparison to fruits and vegetables Traditional Eid-time cooking can be healthy, but when you’re celebrating, it’s
Micron Associates Group's insight:

Meat is something difficult to digest in comparison to fruits and vegetables

Traditional Eid-time cooking can be healthy, but when you’re celebrating, it’s easy to forget and indulge in too much food that has a lot of salt or saturated fat. But even during celebrations, it’s good to check it you’re still eating healthily. 

Health care tips are important in this regard, and one must take care of this to ensure better health in the time when there an abundance of meat. Eid-al-Azha health care tips have serious direction towards meat lovers. The list of given health care tips will enable you to ensure better health. Following, are the Eid-al-Azha health care tips. 

Don’t take excessive meat 

Meat is something difficult to digest in comparison to fruits and vegetables. It is better to avoid excessive meat. Look out for the leaner cuts and remove any visible fat before cooking. You can ask your butcher to make the mince from leaner cuts of meat. 

Morning or evening walk 

Health care tips cannot be complete without giving due importance to walking, specially in the days of Eid ul Azha. The walk will enable your stomach to work properly and will help to digest food. Health care tips for Eid-al-Azha includes walking as the most important part. 

Fix time of meal 

One of the abuses we find in our society is lack of routine in eating food, especially on the occasion of Eid. Try to keep your routine intact even in the days of Eid. If you feel hungry then you can take some vegetable snacks or sugar free drinks or coconut water. 

Choose vegetable oil 

Try using a vegetable oil like rapeseed or sunflower, instead of ghee or butter when you’re cooking. Start by measuring the amount you would normally add and gradually use a bit less. 

Fruits and green vegetables 

Never forget about fruits and vegetables even in the days of Eid-al-Azha. These are the vital components of health especially in the days of Eid-al -Azha. Mix it up by tossing lots of different vegetables into a salad. You can include lettuce, tomato, cucumber, radish (noola), carrots, peppers and sweetcorn. Spice up a fruit salad by using chaat masala (a spice mix) with fruits like apples, pears, oranges, papaya and pomegranate seeds. Use fruit juice to add sweetness, rather than sugar or syrup. 

Less use of carbonated beverages 

Studies of health care tips have shown us that the impact of soft drinks is very temporary. One should avoid the use of cold drinks in the days of Eid-al-Azha due to a number of reasons. Health care tips discourage the use of any soft drink. 

Green tea 

Include green tea at least after one meal. It is established that green tea would make digestion as an easy process. 

Less spice and pepper 

Major cause of health problems is the excessive use of spices. It is clearly marked that the use of spices should be minimised for better health. 

At least 6 hours break between the meals 

Researchers have shown that the delay between two consecutive meals should not be less than 6 hours at least. 

Homemade food 

In context of our country, it is clearly marked that the homemade food as an important ingredient to health. In the days of Eid-al-Azha, try to cook every possible food at home in the best possible hygienic way. So it is strongly suggested to avoid meals at restaurants.


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Health News Available at Micron Associates Blog: Tips for Achieving Your Health Behavior Goals

Health News Available at Micron Associates Blog: Tips for Achieving Your Health Behavior Goals | Micron Associates Health | Scoop.it

Exercise and Women’s Mental Health


By Dr. Joti Samra, R. Psych


Exercise, eat healthy, and get enough sleep. Sounds easy enough, right? Then why do most of us struggle with sticking to healthy behaviors?


We all know what we should do when it comes to our health behaviors – and what we need to do to live a happy, healthy, balanced, long life. For most of us, however – even in the best of times – it’s hard to consistently stick to all of these healthy behaviors. In fact, data tell us that only about 5% of North American adults do.


We often struggle in sticking to the best of our intentions because we fall into a common trap: making non-specific goals that are too lofty, unrealistic, and therefore unattainable.


In our technologically-driven, not-enough-hours-in-the-day society, prioritization of time and effort is a must. So, if you have to choose, what do you move to the top of the list?


Well, if you are a young girl or woman struggling with a mood issue, the answer is a no-brainer: exercise.


Women are up to twice as likely as men to experience psychological health issues in their life, with anxiety and depression being the most common presenting issues. There are many reasons why this is the case but they include the fact that women are more likely to experience a sexual assault or abuse, and are more likely to be impacted by violence in their intimate relationships. Additionally, women continue to bear the burden of childcare and eldercare responsibilities– even as they are becoming exponentially more likely to be equal or primary breadwinners. Conservatively, 1 out of 5 females will experience depression; newer data suggests the numbers may be as high as 1 out of 2.


My personal thoughts, based on my clinical and anecdotal experience? All of us will at some point be impacted by symptoms of depression or anxiety – perhaps never warranting a full diagnosis -but that will significantly impact our quality of life in some way.


So, when it comes to improving women’s mental health, I put exercise at the top of the list. A burgeoning body of literature underscores the beneficial impact that exercise has on our mood: releasing feel-good chemicals in the brain that operate as the body’s natural antidepressants; elevating body temperature (which can have calming effects on the mind and body); and, reducing the release of harmful immune chemicals that can worsen depression.


In addition to enhancing mood, exercise has a number of secondary impacts that also positively enhance mood: providing an outlet for socialization and interaction – after all, we are social creatures and we not only survive, but thrive when we have good, solid social supports around us; boosting our self-esteem and self-confidence; providing distraction from our day-to-day troubles and worries; and, enhancing our physical health.


We know that our physical health is intimately tied to our emotional health, and that improvements in one area lead to improvements in the other.


It is for all of these reasons and more that I feel that public campaigns such as the Shoppers Drug Mart Ride Don’t Hide initiative are so absolutely fantastic. Not only does Ride Don’t Hide aim to break the stigma of mental illness, but it also makes the connection between exercise and mental health.


If you’re getting ready to participate in the ride, you’ll certainly be making some health behavior changes so that you can hit that 10km, 20km, or even 60km riding goal. Here are some tips that can help you make those health behavior changes actually STICK.


1. Pick a specific behavior to change. Start with no more than one to two behaviors to change at a time. Precisely define what you want to change. Ensure that your goal is measurable. If you need to revise your goals later on, you will have to know where you are headed, and how to determine if you are getting or have gotten there. Ensure that your goal is realistic and time-limited. Set a specific period of time in which you will accomplish it.


2. Identify your readiness to change. Before you begin, ask yourself questions such as: “How ready am I really?” “Is this the right time for me to make a change?” “What are the pros and cons of changing?” Consider the benefits of the change. How can you begin to change in a realistic fashion? What would life be like if you didn’t do it? Is it worth it – how or why? Consider how the change fits with other important life values you hold. Prepare to change. Gather the information and tools that you need. Anticipate setbacks. Remember that small change is better than no change. Get supports as you begin the changing process. Consider how you’ll build on your changing behavior over time. What other behaviors can you add in? Once the changes have been made, consider how you’ll transition to a long-term maintenance plan.


3. Identify barriers. Anticipate setbacks. If you had tried to make a change in the past, what got in the way of success? Be brutally honest with yourself about why you failed. Then solve the barriers that you encountered in the past. Identify the pros of not changing your behavior – this can often help you appreciate why the change hasn’t happened yet. Identify the cons of changing – the reasons the change may be difficult to do. Establish a specific contingency plan for each of the barriers you identify.


4. Implement change. Approach behavioral change gradually. Make small, specific changes. Make a schedule with yourself to build change activities into day-to-day life. Follow the “double-time” rule: Schedule double the time you think it would take to achieve the change.


5. Revisit and revise. Do not get discouraged by setbacks. If you are not on track with the changes you identified, work to identify the barriers again. Were your expectations too high? Was the specific goal you set too ambitious? Revise your goal as necessary. Expect and visualize success.


6. Reward yourself. Set milestones that help you track your progress and ensure that you schedule in regular rewards for each one that you achieve.


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12 Tips to Stay Healthy While Working From Home

12 Tips to Stay Healthy While Working From Home | Micron Associates Health | Scoop.it

Health news Micron & Associates Hong Kong Blog: 12 Tips to Stay Healthy While Working

Are you on your computer and in bed right now? Bad idea
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12 Tips to Stay Healthy While Working From Home


For many of us, going into the office doesn’t even require heading out the door. More than 30 million Americans work from home, and Forrester Research’s US Telecommuting Forecast predicts that number will rise to 63 million by next year -- meaning that 43 percent of the U.S. workforce will work remotely.


But working from home can present a unique set of challenges, especially when it comes to your health. The abundance of alluring snacks in the kitchen, the lack of social stimulation and the temptation to work in an ergonomically unsound position, like in bed, can all sabotage an otherwise virtuous worker’s best health(

http://micronassociates-news.com/ ;) intentions.


Here are my top 12 tips for staying fit, healthy and on task while working from home:


Set up a separate office space.


Use a space in your home that’s designated solely for work. Your bed activities should be limited to sleep and sex only. Bringing in work materials can interfere with your ability to relax later on. And working from your couch can create mental associations that keep your mind occupied with professional obligations, even during off-hours. Even if you live in a tiny studio, set up a desk and chair and separate the professional from the personal.


Choose a good chair.


Invest in a comfortable, ergonomically sound chair that will keep you properly aligned throughout the day.


Or ditch the chair altogether.


Use a standing desk to give your back a break and reduce your overall long-term mortality risk.


Get up every hour and get out at least once a day.


It can be easy to get stuck in your seat, especially since you feel comfortable in your space. Set a timer or use an app to remind you to get up and stretch once every hour, and make sure to get outside, even just to walk around the block and get some sunshine and fresh air.


Related: Micron Associates Health and Fitness Blog( 

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Set a schedule and stick to it.


It can be tempting to wake up late and work at odd hours, but you will benefit your mental health and the quality of your work by setting a schedule as if you were going into the office. Then: Stick to those hours.


Schedule workouts.


When you create your schedule, use the flexibility to your advantage. Schedule your workouts as you do meetings -- but pencil them in before you begin working, during lunch or after hours.


Read Schedule active meetings:  http://www.entrepreneur.com/article/243589

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Micron Associates Health and Fitness: Youth at Risk of Hearing Loss

Micron Associates Health and Fitness: Youth at Risk of Hearing Loss | Micron Associates Health | Scoop.it
Micron Associates Group's insight:

World Health Organization (WHO) has launched an initiative called "Make Listening Safe" in celebration of International Ear Care Day. It also aims to raise awareness on young people regarding unsafe listening habits.


Today, around 360 million people worldwide are found to have moderate to bad hearing loss owing to a number of reasons: It could be caused by genetic conditions, noise exposure, infectious disease, birth complication, old age or drug usage. Ironically, it was determined that 50% of those cases could have been avoided.


To solve its potentially devastating effects to society as a whole, WHO has collected and analyzed data related to hearing loss, most especially to clearly show its prevalence and leading causes. This will also be of great help to governments in informing and implementing preventive measures for the benefit of the public.


Micron Associates Health and Fitness ( http://micronassociates-news.com ) estimates that at least a billion young people could suffer from hearing loss because of the habitual use of handheld audio devices and being exposed to harmful noise levels at entertainment venues. WHO is partnering with a number of entities around the globe in order to alert the youth of risks of loss of hearing from such noise exposure.


According to WHO's research in developing countries, almost 50% of all young people surveyed appear to have unsafe noise exposures mainly from their personal devices, while 40% are exposed to loud noises in sporting venues, concerts or bars. (A dangerous noise level would be anything over 85 decibels.)


Unhealthy exposure to noise could lead to tinnitus or temporary hearing loss, characterized by a ringing sensation. What's more, a regular or prolonged exposure to loud sounds could damage the sensory cells in the ears -- an irreversible condition that will lead to permanent hearing loss.


"As they go about their daily lives doing what they enjoy, more and more young people are placing themselves at risk of hearing loss. They should be aware that once you lose your hearing, it won't come back. Taking simple preventive actions will allow people to continue to enjoy themselves without putting their hearing at risk," said WHO's Dr. Etienne Krug.


Loss of hearing also comes with a string of other damaging effects in the person's mental health and performance in work or school, as noted by Micron Associates Health and Fitness in their previous research.


To avoid the dangers of hearing loss while engaged in so-called recreational noise, the following should be considered: frequency, duration and intensity. For more detailed tips on how to prevent incurring hearing damage, tune in to our next post.


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Micron Associates Health and Fitness on Dangers of sitting still (Part 2): How to reduce sitting time

Micron Associates Health and Fitness on Dangers of sitting still (Part 2): How to reduce sitting time | Micron Associates Health | Scoop.it
We have previously posted why sitting for long hours is actually a dangerous thing to do, so for this second installment we're hoping to give some pointers that
Micron Associates Group's insight:

We have previously posted why sitting for long hours is actually a dangerous thing to do, so for this second installment we’re hoping to give some pointers that could help all of us sitters prevent a health disaster.


Like what Micron Associates Health and Fitness mentioned before, little changes in your routine can make a big difference. Whether you’re just watching the telly or working at the computer, taking periodic breaks and short walks are commonly recommended. The idea is to get you to move more, which is way easier to do once you’ve managed to stand up.


So to give us perpetual sitters some tips on how to avoid the dangers of sitting without switching desks (or jobs), here goes:


- Stand up every few minutes and maybe do a light chore like sweeping or arranging stuff on your desk.


- Ditch the remote control so every time you want to switch channels, you’ll have to stand up.


- Go somewhere else while working on your laptop instead of just getting stuck at your cubicle. You can go to the pantry and place your laptop on the counter while you’re standing.


- Intentionally keep office supplies and rubbish bins far away from your desk.


- Need something from your officemate? Stand up and go up to him instead of sending him an IM. Not only will you get a chance to stretch your legs and take your eyes off the monitor, you’ll also exercise your social skills.


- Use the Pomodoro technique of setting a timer (or an alert app), ideally every 20 minutes, suggested Micron Associates Health and Fitness. Apparently, frequent intervals in between tasks can increase productivity. This way, you can also break down your tasks into 20-minute chunks which should be easy to accomplish.


- During coffee breaks or trip to the bathroom, always take the longer route. Use the bathroom on a different floor so you’d be obliged to take a couple of flight of stairs. For instance, if you’re on the 6th floor, use the bathroom on the 3rd floor or if you’re working on the ground floor, take the stairs and go up a couple floors.


- Instead of a large mug or a water carafe stationed at your desk within arms’ reach, keep a small cup of water with you. This way, you’ll have to get up regularly to the water cooler to fill it up. Not only will you keep yourself busy, you’ll have the side benefit of frequent trips to the toilet — added exercise.


For all this sitting-is-bad-for-you talk, we don’t really mean to dissuade everyone from sitting after a hard day’s work. Keep in mind that what we’re talking about here is sitting still for long periods of time and having very little muscle activity.


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Health Blog Micron & Associates: 7 Anti-Bloating Tips To Help Improve Weight Loss

Health Blog Micron & Associates: 7 Anti-Bloating Tips To Help Improve Weight Loss | Micron Associates Health | Scoop.it

Night time is critical to help your body lose weight, and bioidentical progesterone is number one to do that, but the others might surprise you.

Micron Associates Group's insight:

Night time is critical to help your body lose weight( http://www.bio-hormone-health.com/2014/09/26/6-things-you-can-do-at-night-to-de-bloat-and-promote-weight-loss/ ), and bio identical progesterone is number one to do that, but the others might surprise you.


Just think how nice it would be to go to bed and sleep, knowing your body was working away to help you lose weight. Well actually it is, and if you want to help it does that even more efficiently try using these tips to help you do just that.


Tip 1 – Reduce estrogen dominance as estrogen adversely affects cell membranes, resulting in sodium and water influx into cells (causing water retention) and loss of potassium and magnesium. As progesterone is a natural diuretic it helps balance this by helping to reduce weight as excess water is expelled.


Tip 2 – Have a low salt dinner because salt stays in your system overnight, so you wake up puffier than you normally would. A good dinner to avoid this would be steamed vegetables and a lean protein flavored with herbs, not salt.


Tip 3 – Do some exercise before you go to bed and, despite what you may think, active people are more likely to say they usually get a good night’s sleep and that is essential for weight loss.


Tip 4 – Make up your lunch for the following day, because the average restaurant meal contains more than twice the number of calories you should be consuming in one sitting, according to a 2013 study. If you already have prepared a healthy, low calorie, option – and who has time to do that in the morning – then you won’t wreck your diet at lunchtime.


Tip 5 – Drink lots of water because it flushes out your system, which helps you get rid of any water you’re retaining. But make the most of this during the day to avoid lots of nighttime trips to the bathroom and make sure your last drink is at least one hour before bedtime.


Tip 6 – Make sure your bedroom is really dark as melatonin can help your body produce more calorie-burning brown fat, according to an animal study published last year in Journal of Pineal Research( http://micronassociates-news.com/ ). You can only produce melatonin in complete darkness so make sure your room is light-free to boost weight loss.


Tip 7 – Keeping the bedroom cool is something that comes naturally to most menopausal women, but a National Institute of Health Clinical study found that people who slept in a 66F room burned seven percent more calories than those whose bedroom was a much warmer 75F.


Micron Associates Health and Fitness Blog: http://micronassociates-news.com/blog/

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Health Blog Micron & Associates - Vital Health Tips For Women

Health Blog Micron & Associates - Vital Health Tips For Women | Micron Associates Health | Scoop.it
Micron Associates Group's insight:

Here are science-backed tips to help women stay healthy and feel great, from "The Doctors":


Choose "powerhouse" veggies.


Those are the ones that are the most nutrient-dense, pack lots of vitamins and minerals into every calorie and are strongly associated with reduced risk of chronic disease. According to a new report that analyzed 47 fruits and vegetables, the top 10 are: watercress, Chinese cabbage, chard, beet greens, spinach, chicory, leaf lettuce, parsley, romaine lettuce and collard greens. The fruits and veggies that didn't make the list included raspberries, tangerines, cranberries, garlic, onions and blueberries. Although all contain vitamins and minerals, they are not densely packed with important nutrients.


Run (even just a little).


A new 15-year study suggests that runners may live an average of three years longer than people who don't run. That may not shock you, but this part is cool: Researchers say it appears that running at slow speeds, for just five to 10 minutes a day, can also help extend your life. In fact, reports on the study suggest the risk for death dropped just as much for those who ran for less than one hour a week as it did among those who ran more than three hours.


Regular physical activity provides a long list of benefits, from helping control weight and fighting disease to improving your mood and energy levels. Current exercise guideline recommend at least 75 minutes per week of running or other vigorous-intensity aerobic activity, or 150 minutes of moderate-intensity per week. Before you start any new exercise program, talk to your doctor.


Get your blood pressure checked.


High blood pressure has no symptoms. Left untreated, it can cause damage to your arteries, heart and other organs and lead to heart attack and stroke, among other complications. It's important to monitor and treat risk factors for heart attacks, including high blood pressure, high cholesterol, obesity, diabetes and smoking — particularly in younger women: A new study showed young and middle-aged adults are just as likely to have a heart attack today as they were during the previous decade (seniors experienced a 20% decline). Women ages 30 to 54 are more likely to fare worse from heart attacks than men, and take longer to recuperate.


Stick to good, old-fashioned sun protection.


Maybe you heard about drinkable sunscreen — water that claims to contain electromagnetic waves that neutralize ultraviolet rays to protect the skin. Experts at the American Academy of Dermatology are skeptical, to say the least; and there's no published science to back up the promise.


Sunscreen pills, however, have a little research behind them: Studies have shown a particular fern plant extract in some pills increases the amount of time it takes for skin to burn. The pills likely provide coverage equivalent to an SPF of 3 to 5, say experts; and more research is needed on the best way to use them and their long-term safety.


Nothing is more reliable than wearing protective clothes and applying broad-spectrum, water-resistant sunscreen with an SPF of at least 30.


Try acupuncture for hot flashes.


It has been used to treat a variety of conditions, including back pain, headaches, osteoarthritis, nausea and vomiting. Now a new meta-analysis of research suggests this ancient Chinese technique can also help reduce the severity and frequency of hot flashes — the most common, and bothersome, symptom of menopause.


Other ways to find hot flash relief include: making such lifestyle changes as avoiding warm rooms and trigger foods; practicing meditation or yoga to reduce stress; taking slow, deep breaths during an episode; even losing weight, suggests new research from the University of Pittsburgh. Prescription hormone therapy with estrogen has been shown to be the most effective treatment overall, but it can come with certain risks and it's not an option for everyone. Talk to your doctor.


Know the difference between sad anddepressed.


The latter is not something you can simply snap out of. Women are nearly twice as likely as men to suffer from depression; and they are more prone to it in their 40s and 50s. The disease affects the way you think and behave and can lead to a number of emotional and physical problems. In fact, a new study suggests women ages 55 and younger who are depressed are twice as likely to suffer a heart attack or die from heart disease. Once diagnosed, depression requires treatment.


See your doctor right away if you recognize any of these symptoms: Persistent sadness, hopelessness and emptiness; loss of interest in favorite activities; feelings of worthlessness and guilt; significant changes in sleep or appetite; fatigue; inability to concentrate; or frequent thoughts of death or suicide.


Consume more calcium.


More than 27 million women in the USA have low bone mass, putting them at risk for osteoporosis, and more than 8 million women have the disease, according to estimates from the National Osteoporosis Foundation.


Your body needs calcium to keep bones dense and strong, and food is the best source: Choose from low-fat or non-fat dairy, including milk, cheese or yogurt; green leafy vegetables (like broccoli and kale); and products fortified with calcium, such as orange juice and cereals.


Women up to age 50 need 1,000 mg of calcium daily; 1,200 mg for those age 51 and older. Vitamin D is also needed for your body to absorb calcium. Some food sources include fatty fish, egg yolks and fortified milk. Before taking any supplements, talk to your doctor.


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Health News Micron & Associates Blog — How To Keep Your Brain Fit: 5 Health Tips To Help Avoid Alzheimer’s Disease Part 2 | Micron Associates Health and Fitness

Health News Micron & Associates Blog — How To Keep Your Brain Fit: 5 Health Tips To Help Avoid Alzheimer’s Disease Part 2 | Micron Associates Health and Fitness | Micron Associates Health | Scoop.it
While everyone wants to get fit and look good, we often forget we have to exercise our brains! With September being World Alzheimer's Month, we sat down
Micron Associates Group's insight:

While everyone wants to get fit and look good, we often forget we have to exerciseour brains! 

With September being World Alzheimer's Month, we sat down with neurosurgeonDr. Brett Osborn to learn what we can all do to keep our noggens in shape. Miss Part One of our talks with the expert? Check it out here and then read up on the rest of Osborn's tips below: 

Don't sweat stress. There is such a thing as good stress, including the acute bodily stress involved in strength training. 

"Of course, there's the bad stress, such as psychological stress associated with work or interpersonal relationships, and environmental stress, derived from pesticide-laden food - toxins. As always, you have a choice." 

Osborn says you don't have to accept mental stress in your life either. "Reconsider toxic relationships. Rethink how you handle pressure at work. Perhaps adopt a lunchtime exercise routine." 

Fuel a better body and brain. "I don't believe in 'diets,'" Osborn explained. "Fit individuals were around for eons before the term existed, and I associate the term with temporary and, often, self-destructive behaviors." 

"Again, it's all connected. A healthy balance of food and activity will inevitably be good for the entire body: the heart, skeleton, muscles, brain, etc. Proper nutrition is a natural mood enhancer, and good health will inevitably improve self-esteem," Osborn stressed. 

Feed your head with smart drugs. Osbron says some pharmaceuticals may help enhance cerebral blood flow and increase concentration, including Hydergine, Deprenyl and Prozac, to name a few. The expert advises to ask your doctor about these. 

"There are also over-the-counter smart drugs to consider. Piracetam is one of the oldest and has been shown to have a variety of positive effects in patients with cognitive disorders like dementia and epilepsy." 

"Vinpocetine has potent anti-inflammatory effects, and inflammation is a key component in the pathogenesis of Alzheimer's disease, and others. You may also want to check out gingko biloba and pregnenolone."

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Health News Micron & Associates Blog: Health tips – Have a hearty meal | Micron Associates Health and Fitness

Health News Micron & Associates Blog: Health tips – Have a hearty meal | Micron Associates Health and Fitness | Micron Associates Health | Scoop.it
Heart disease is a simple term for a complex of problems that affect the heart and its ability to pump blood efficiently. Often the problem involves the
Micron Associates Group's insight:

Heart disease is a simple term for a complex of problems that affect the heart and its ability to pump blood efficiently. Often the problem involves the network of arteries and veins that provide the heart with their own blood supply. However, there are a number of things that you can do to help prevent problems from arising. 

It’s only natural that most see fat as the enemy. It’s the temptation we feel guilty about eating, the indulgence with which we reward ourselves, even though we know we shouldn’t and it is the first thing we think of cutting from our diet in order to achieve a healthy heart. 

On our journey to good health, we tend to take some impulsive decisions of including and excluding some foods from our diets. 

But there are better choices and worse ones and shifting the balance to include more of the right kind — meaning, in addition to fruits and vegetables, grains, that are as intact as possible — is one of the most important foundations of healthful eating. 

The Mediterranean way 

The Mediterranean diet consisting of whole grains, vegetables, fruits, nuts and olive oil in balanced amounts is considered as a heart-healthy diet as it emphasises healthy essential fats and healthy complex carbohydrates that improve your metabolic state as compared to an emphasis on overall reduction of fat in the diet. 

The key components 

Whole grains 

Instead of simply cutting carbohydrates, shift from more refined carbohydrates (such as white bread) and quickly digested starches (such as potatoes and white rice) to whole grains, high fibre foods (like whole wheat bread and brown rice), beans and other legumes. They will give you longer lasting energy and lower your risk of heart disease and diabetes. 

Vegetables and fruits 

If you don’t eat them, try to eat five to nine servings of vegetables and fruits a day. For the most part, they are low calorie foods that you can enjoy in generous quantities and they are among the most effective and important foods for health-building and disease prevention. 


A great source of protein and further nutritional goodness. Along with being a healthy source of proteins, nuts do contain large amount of fat but it is mostly unsaturated fat which reduce LDL cholesterol and keeps HDL cholesterol high. Time and again studies have proven that eating nuts (5-6 almonds and 3 pieces of walnuts) on most days of the week can greatly reduce the risk of heart related diseases. Just remember to eat them as a replacement for junk food or less healthy snacks, not in addition to these foods. 

Good fats 

Don’t indiscriminately cut fat. Eat less saturated fat and avoid trans-fat but do eat plenty of unsaturated fats. They can improve levels of cholesterol and other fat particles in the blood, strengthen the heart against dangerous erratic heartbeats and fight the gradual clogging of the arteries. 

Eat less saturated fat — Whole fat dairy products, including whole milk, cream, butter, cheese, full-fat yoghurt, ice cream, meat, coconut, coconut milk. 

Eat more monounsaturated fat — Olives, olive oil, canola oils, almonds, avocados. 

Eat more polyunstaurated fat — Vegetable oils, including corn, soybean, sunflower, legumes, including soybeans and soy products, fatty fish, like tuna and salmon. 

Avoid trans fats — Margarines not labelled as trans-fat free, vegetable shortening, deep fried food stuff, most fast foods, most commercial baked goods.

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Health News Available at Micron Associates Blog: 45 Best Health Tips Ever

Health News Available at Micron Associates Blog: 45 Best Health Tips Ever | Micron Associates Health | Scoop.it

We've done the legwork for you and here they are: the 45 best health tips. Make that 46 - taking the time to read this tops the list.


1. Copy your kitty: Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.


2. Don’t skip breakfast. Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fiber breakfast cereal, low-fat milk or yoghurt, whole-wheat toast, and a boiled egg.


3. Brush up on hygiene. Many people don't know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes.


This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don't need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.


4. Neurobics for your mind. Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain's own biochemical pathways and to bring new pathways online that can help to strengthen or preserve brain circuits.


Brush your teeth with your ‘other’ hand, take a new route to work or choose your clothes based on sense of touch rather than sight. People with mental agility tend to have lower rates of Alzheimer's disease and age-related mental decline.


5. Get what you give! Always giving and never taking? This is the short road to compassion fatigue. Give to yourself and receive from others, otherwise you’ll get to a point where you have nothing left to give. And hey, if you can’t receive from others, how can you expect them to receive from you?


6. Get spiritual. A study conducted by the formidably sober and scientific Harvard University found that patients who were prayed for recovered quicker than those who weren’t, even if they weren’t aware of the prayer.


7. Get smelly. Garlic, onions, spring onions and leeks all contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections. Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.


8. Knock one back. A glass of red wine a day is good for you. A number of studies have found this, but a recent one found that the polyphenols (a type of antioxidant) in green tea, red wine and olives may also help protect you against breast cancer. It’s thought that the antioxidants help protect you from environmental carcinogens such as passive tobacco smoke.


9. Bone up daily. Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.


10. Berries for your belly. Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.


11. Curry favour. Hot, spicy foods containing chillies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising. But go easy on the lamb, pork and mutton and the high-fat, creamy dishes served in many Indian restaurants.


12. Cut out herbs before ops. Some herbal supplements – from the popular St John's Wort and ginkgo biloba to garlic, ginger, ginseng and feverfew – can cause increased bleeding during surgery, warn surgeons. It may be wise to stop taking all medication, including herbal supplements, at least two weeks before surgery, and inform your surgeon about your herbal use.


13. I say tomato. Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads.


The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma and chronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day.


14. Eat your stress away. Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves.


Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.


15. Load up on vitamin C. We need at least 90 mg of vitamin C per day and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day. So hit the oranges and guavas!


16. No folly in folic acid. Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran.


17. A for Away. This vitamin, and beta carotene, helps to boost immunity against disease. It also assists in the healing process of diseases such as measles and is recommended by the WHO. Good natural sources of vitamin A are kidneys, liver, dairy products, green and yellow vegetables, pawpaw, mangoes, chilli pepper, red sorrel and red palm oil.


18. Pure water. Don’t have soft drinks or energy drinks while you're exercising. Stay properly hydrated by drinking enough water during your workout (just don't overdo things, as drinking too much water can also be dangerous).


While you might need energy drinks for long-distance running, in shorter exercise sessions in the gym, your body will burn the glucose from the soft drink first, before starting to burn body fat. Same goes for eating sweets.


19. GI, Jane. Carbohydrates with a high glycaemic index, such as bread, sugar, honey and grain-based food will give instant energy and accelerate your metabolism. If you’re trying to burn fat, stick to beans, rice, pasta, lentils, peas, soya beans and oat bran, all of which have a low GI count.


20. Mindful living. You've probably heard the old adage that life's too short to stuff a mushroom. But perhaps you should consider the opposite: that life's simply too short NOT to focus on the simple tasks. By slowing down and concentrating on basic things, you'll clear your mind of everything that worries you.


Really concentrate on sensations and experiences again: observe the rough texture of a strawberry's skin as you touch it, and taste the sweet-sour juice as you bite into the fruit; when your partner strokes your hand, pay careful attention to the sensation on your skin; and learn to really focus on simple tasks while doing them, whether it's flowering plants or ironing your clothes.


21. The secret of stretching. When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don't bounce or force yourself into an uncomfortable position.


22. Do your weights workout first. Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it.


Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore.


23. Burn fat during intervals. To improve your fitness quickly and lose weight, harness the joys of interval training. Set the treadmill or step machine on the interval programme, where your speed and workload varies from minute to minute. Build up gradually, every minute and return to the starting speed. Repeat this routine. Not only will it be less monotonous, but you can train for a shorter time and achieve greater results.


24. Your dirtiest foot forward. If your ankles, knees, and hips ache from running on pavement, head for the dirt. Soft trails or graded roads are a lot easier on your joints than the hard stuff. Also, dirt surfaces tend to be uneven, forcing you to slow down a bit and focus on where to put your feet – great for agility and concentration.


25. Burn the boredom, blast the lard. Rev up your metabolism by alternating your speed and intensity during aerobic workouts. Not only should you alternate your routine to prevent burnout or boredom, but to give your body a jolt.


If you normally walk at 6.5km/h on the treadmill or take 15 minutes to walk a km, up the pace by going at 8km/h for a minute or so during your workout. Do this every five minutes or so. Each time you work out, increase your bouts of speed in small increments.


26. Cool off without a beer. Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer.


27. ‘Okay, now do 100 of those’. Instead of flailing away at gym, enlist the help – even temporarily – of a personal trainer. Make sure you learn to breathe properly and to do the exercises the right way. You’ll get more of a workout while spending less time at the gym.


28. Stop fuming. Don’t smoke and if you smoke already, do everything in your power to quit. Don’t buy into that my-granny-smoked-and-lived-to-be-90 crud – not even the tobacco giants believe it. Apart from the well-known risks of heart disease and cancer, orthopaedic surgeons have found that smoking accelerates bone density loss and constricts blood flow. So you could live to be a 90-year-old amputee who smells of stale tobacco smoke. Unsexy.


29. Ask about Mad Aunt Edith. Find out your family history. You need to know if there are any inherited diseases prowling your gene pool. According to the Mayo Clinic, USA, finding out what your grandparents died of can provide useful – even lifesaving – information about what’s in store for you. And be candid, not coy: 25% of the children of alcoholics become alcoholics themselves.


30. Do self-checks. Do regular self-examinations of your breasts. Most partners are more than happy to help, not just because breast cancer is the most common cancer among SA women. The best time to examine your breasts is in the week after your period.


31. My smear campaign. Have a pap smear once a year. Not on our list of favourite things, but it’s vital. Cervical cancer kills 200 000 women a year and it’s the most prevalent form of cancer among black women, affecting more than 30 percent.


But the chances of survival are nearly 100 percent if it’s detected early. Be particularly careful if you became sexually active at an early age, have had multiple sex partners or smoke.


32. Understand hormones. Recent research suggests that short-term (less than five years) use of HRT is not associated with an increase in the risk of breast cancer, but that using it for more than ten years might be. Breast cancer is detected earlier in women using HRT, as they are more alert to the disease than other women.


32. Beat the sneezes. There are more than 240 allergens, some rare and others very common. If you’re a sneezer due to pollen: close your car’s windows while driving, rather switch on the internal fan (drawing in air from the outside), and avoid being outdoors between 5am and 10 am when pollen counts are at their highest; stick to holidays in areas with low pollen counts, such as the seaside and stay away from freshly cut grass.


33. Doggone. If you’re allergic to your cat, dog, budgie or pet piglet, stop suffering the ravages of animal dander: Install an air filter in your home.


Keep your pet outside as much as possible and brush him outside of the home to remove loose hair and other allergens. Better yet, ask someone else to do so.


34. Asthma-friendly sports. Swimming is the most asthma-friendly sport of all, but cycling, canoeing, fishing, sailing and walking is also good, according to the experts.


Asthma need not hinder peak performance in sport. 1% of the US Olympic team were asthmatics – and between them they won 41 medals.


35. Deep heat. Sun rays can burn even through thick glass, and under water. Up to 35% of UVB rays and 85% of UVA rays penetrate thick glass, while 50% of UVB rays and 75% of UVA rays penetrate a meter of water and wet cotton clothing.


Which means you’ll need sunscreen while driving your car on holiday, and water resistant block if you’re swimming.


36. Fragrant ageing. Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young. These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself.


37. Sunscreen can be a smokescreen. Sunscreen is unlikely to stop you from being sunburned, or to reduce your risk of developing skin cancer. That’s because most people don’t apply it properly, and stay in the sun too long.


The solution? Slather on sunscreen daily and reapply it often, especially if you’ve been in the water. How much? At least enough to fill a shot glass.


38. Laugh and cry. Having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.


39. It ain’t over till it’s over. End relationships that no longer work for you, as you could be spending time in a dead end. Rather head for more meaningful things. You could be missing opportunities while you’re stuck in a meaningless rut, trying to breathe life into something that is long gone.


40. Strong people go for help. Ask for assistance. Gnashing your teeth in the dark will not get you extra brownie points. It is a sign of strength to ask for assistance and people will respect you for it. If there is a relationship problem, the one who refuses to go for help is usually the one with whom the problem lies to begin with.


41. Save steamy scenes for the bedroom. Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better.


Apply moisturizer while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturized too.


42. Here’s the rub. Improve your circulation and help your lymph glands to drain by the way you towel off. Helping your lymph glands function can help prevent them becoming infected.


When drying off your limbs and torso, brush towards the groin on your legs and towards the armpits on your upper body. You can do the same during gentle massage with your partner.


43. Sugar-coated. More than three million South Africans suffer from type 2 diabetes, and the incidence is increasing – with new patients getting younger. New studies show this type of diabetes is often part of a metabolic syndrome (X Syndrome), which includes high blood pressure and other risk factors for heart disease.


More than 80% of type 2 diabetics die of heart disease, so make sure you control your glucose levels, and watch your blood pressure and cholesterol counts.


44. Relax, it’s only sex. Stress and sex make bad bedfellows, it seems. A US survey showed that stress, kids and work are main factors to dampen libido. With the advent of technology that allows us to work from home, the lines between our jobs and our personal lives have become blurred.


People work longer hours, commutes are longer and work pervades all aspects of our lives, including our sexual relationships. Put nooky and intimacy on the agenda, just like everything else.


45. Good night, sweetheart. Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems.


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