Starting the day with health news , readers can also read more articles: Is it better to eat vegetable oil or animal fat?; Does walking every day reduce cholesterol?; 3 exercise principles to stay in shape in your 30s...
Colon cancer is increasing in young people but they are extremely afraid of this food
A leading doctor has detailed the cheap staple foods that could help you ward off bowel cancer.
In a social media video that has been viewed 1.1 million times, Dr Karan Rajan, a doctor at the UK's National Institute of Health , calls his simple method "maximizing fibre intake". Research shows that fibre plays a key role in preventing bowel cancer. Bowel Cancer UK estimates that a lack of fibre is responsible for nearly a third of bowel cancer cases .
Research shows that fiber plays an important role in preventing bowel cancer
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Dr. Rajan notes that to get your daily fiber intake, it's as simple as combining three ingredients, each containing 5 grams of fiber, from the following foods: a small handful of pistachios or almonds, 100 grams of peas, 50 grams of dark chocolate, or 75 grams of beans.
Additionally, apples, avocados, or pears are also rich in fiber, so combine any three to provide 15 grams of fiber.
When you get fiber from three different sources in this way, you also get different phytonutrients, polyphenols, and prebiotic fibers, all of which impact the gut microbiome and have specific effects, Rajan continues.
Fiber is a type of carbohydrate found in plants that is not absorbed by the body. Instead, it helps keep the intestines healthy and functioning properly.
This nutrient is found in whole grains, beans, peas, nuts, fruits and vegetables. The next content of this article will be on the health page on July 2 .
Does walking every day lower cholesterol?
High cholesterol is one of the factors that increase the risk of heart disease and stroke.
However, a simple and easy habit like a brisk walk every day can bring many important benefits in controlling cholesterol and improving overall health, according to Dr. Josephine Hessert, a medical doctor in the US.
A brisk walk every day can bring many important benefits in controlling cholesterol.
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Brisk walking helps increase good cholesterol in the blood and may help lower bad cholesterol (LDL).
Good cholesterol (HDL) plays a role in removing LDL from the blood and transporting it to the liver for processing. When HDL levels increase, the ability to clean the blood of excess fats also increases, thereby helping to prevent atherosclerosis.
Brisk walking stimulates the body to produce the enzyme lipoprotein lipase. This enzyme not only helps increase HDL but also helps break down triglyceride fatty acids - one of the factors that thicken and harden the arteries over time. As a result, the risk of plaque formation in the artery walls will be significantly reduced.
Not only does brisk walking help regulate cholesterol, it also has many other health benefits. One of the notable benefits is that it helps control weight.
Just by maintaining 30 minutes of exercise every day, you can reduce excess fat and waistline, help improve your figure and prevent obesity. The next content of this article will be on the health page on July 2 .
3 exercise principles to stay in shape in your 30s
As you enter your 30s, your body is no longer as energetic as it was in your 20s. During this period, your metabolism slows down, your muscle mass begins to decline by 3-8% every 10 years, and your connective tissue becomes less elastic.
However, this is also a very important stage to prepare health for the next 30 years. Exercising properly during this stage not only helps maintain body shape, slow down the aging process of bones and muscles, but also prevents many dangerous diseases.
Back exercises burn a lot of calories because the back muscles are a large muscle group.
PHOTO: AI
To make exercise truly beneficial for health, people in their 30s need to apply the following principles:
Health experts recommend that adults regularly do strength training exercises, such as weight lifting, squats, and push-ups. The rule of thumb is to make sure each muscle group is trained at least twice a week.
Warming up is an extremely important step. Warming up prepares the body's muscle groups for high-intensity exercise, increases blood flow, and stimulates the nervous system. Some evidence shows that warming up properly can reduce the risk of muscle strain and ligament tears by up to 30%.
One thing to note is that practitioners should prioritize dynamic movements such as fast walking, joint rotation, squats without weights and should not stretch for too long because it can temporarily reduce strength.
For many people, at the age of 30, the shoulder and knee joints are often under a lot of pressure due to the nature of their work, especially for desk workers who have to sit a lot. Therefore, they need to prioritize warm-up exercises that rotate the shoulder, arm and hip joints to stimulate the flexibility of these joints. After the workout, take 3-5 minutes to walk and breathe slowly to bring your heart rate and blood pressure back to normal. This habit helps limit dizziness and lactic acid accumulation after exercise. Start your day with health news to see more of this article!
Source: https://thanhnien.vn/ngay-moi-voi-tin-tuc-suc-khoe-ung-thu-ruot-so-mon-an-nay-185250701230430109.htm
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