10 Things That Happen to Your Body If You Walk Every Day

Have you ever heard the saying by Hippocrates, “Walking is a man’s best medicine?” We’d go further by stating that walking combined with good sleep and a healthy diet can help you avoid the doctor altogether. As little as 15-30 minutes of walking every day can drastically improve not only a person’s overall appearance but health as well.

We at Bright Side were astonished to find out that kind old walking is a single practice which could significantly benefit the whole body and mind. It’s free, easy and requires little effort.

We’ve created a list of benefits you can literally walk yourself into.

1.   Positive brain changes

As a study reveals, low impact aerobic exercises, like walking, prevent early dementia, reduce the risk of Alzheimer’s disease, and improve overall mental health. Not to mention cutting psychological stress and maintaining a higher level of endorphins.

2.   Improved eyesight

Even though eyes might seem like the last thing to be connected with the legs, walking actually benefits their health too. It may also help to fight glaucoma by relieving eye pressure.

3. Prevention of heart diseases

According to the American Heart Association, walking is no less valid than running when it comes to the prevention of heart-related disease or stroke. This activity helps avoid heart problems by lowering high blood pressure and cholesterol levels and improving blood circulation.

4. Increased lung volume

Walking is an aerobic exercise which increases oxygen flow in the bloodstream and helps train your lungs, as well as eliminate toxins and waste. Because of better and more in-depth breathing, some symptoms associated with lung disease may also be relieved.

5. Beneficial effects on the pancreas

It might be hard to believe but walking for exercise turns out to be a much more effective tool in preventing diabetes than running. This research shows that a group of “walkers” demonstrated improvement in glucose tolerance almost 6 times greater (i.e. how well blood sugar is absorbed by cells) than that of a group of “runners,” over a 6 month trial period.

6. Improved digestion

30 minutes of walking every day could not only lower the risk of colon cancer in the future but improve our digestion and constipation by helping to regulate our bowel movements.

7. Toned muscles

Muscle tone and weight loss (in overweight cases) may also be achieved through walking. The practice of walking 10,000 steps a day may be counted as an actual workout in a gym, especially if you add some intervals or walking uphill. Additionally, it’s low impact and there’s no recovery time, which means no sore muscles and regrets for missing tomorrow’s workout due to being too sore the next day.

8. Sturdier bones and joints

Walking can provide more joint mobility, prevent loss of bone mass, and even reduce the risk of fractures. The Arthritis Foundation recommends walking moderately at least 30 minutes a day on a regular basis to reduce pain in your joints, along with stiffness and inflammation.

9. Back pain relief

Walking may become a real life-saver for those who experience back pain during more challenging high-impact exercises. Since it’s a low-impact activity, it won’t cause more pain or discomfort, like running or HIT would. Walking contributes to better blood circulation within the spinal structures and improves posture and flexibility which is vital for a healthy spine.

10. A calmer mind (if it was an organ, to be sure)

If walking improves depression symptoms in patients with primary depressive disorders, just imagine how quickly it could help us cope with feeling down or exhausted. And a joyful walk with a friend or a loved one will only multiply the happy-effect and improve your mood!

We’d love to hear if you have ever tried to substitute a trip to the gym or a run, with walking. Tell us in the comments below if it worked miracles for you or not?

source: https://brightside.me/inspiration-health/10-things-that-happen-to-your-body-if-you-walk-every-day-485010/  

  Pineapple: Health Benefits, Risks &   Nutrition  Facts

Spiny on the outside, sweet on the inside, pineapples are one fantastic fruit. Pineapples are members of the bromeliad family, and one of the few bromeliads to produce edible fruit, according to the biology department at Union County College. The fruit is actually made of many individual berries that fuse together around a central core. Each pineapple scale is an individual berry.

Pineapples’ nutritional benefits are as fascinating as their anatomy. “Pineapples contain high amounts of vitamin C and manganese,” said San Diego-based nutritionist Laura Flores. These tropical treats are also a good way to get important dietary fibre and bromelain (an enzyme). 

“As well as having high amounts of manganese, which is important for antioxidant defences, pineapples also contain high amounts of thiamin, a B vitamin that is involved in energy production,” Flores said. 

For all its sweetness, one cup of pineapple chunks contains only 82 calories. Pineapples are also fat-free, cholesterol-free and low in sodium. Not surprisingly, they do contain sugar, with 16 grammes per cup.

Here are the nutrition facts for raw pineapple, according to the U.S. Food and Drug Administration, which regulates food labelling through the National Labeling and Education Act:

Nutrition Facts Serving size: 2 slices, 3" diameter, 3/4" thick (4 oz / 112 g) Calories 50   Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet.	Amt per Serving	%DV*		Amt per Serving	%DV*
	Total Fat 0g	0%		Total Carbohydrate 13g	4%
	Cholesterol 0mg	0%		Dietary Fiber 1g	4%
	Sodium 10mg	0%		Sugars 10g
	Potassium 120mg	3%		Protein 1g
	Vitamin A	2%		Calcium	2%
	Vitamin C	50%		Iron	2%

The nutritional profile for canned pineapple is different from raw pineapple. According to the U.S. Department of Agriculture, canned pineapple in light syrup has 131 calories per cup and 31.88 grammes of sugar. It also contains fewer vitamins and minerals. If you do opt for canned pineapple, try to get it with no added sugar or look for a variety that is canned in fruit juice instead of syrup.

Health benefits

Immune system support

Pineapple contains half of the daily recommended value of vitamin C, according to the FDA. Vitamin C is a primary water-soluble antioxidant that fights cell damage, according to the Linus Pauling Institute at Oregon State University. This makes vitamin C a helpful fighter against problems such as heart disease and joint pain.

Bone strength

Pineapple may help you keep standing tall and vigorous. The fruit contains nearly 75 percent of the daily-recommended value of the mineral manganese, which is essential in developing strong bones and connective tissue, according to the Linus Pauling Institute. One 1994 study suggested that manganese, along with other trace minerals, may be helpful in preventing osteoporosis in post-menopausal women. 

Eye health

“Pineapples can help reduce the risk of macular degeneration, a disease that affects the eyes as people age, due in part to its high amount of vitamin C and the antioxidants it contains,” Flores said. 

Digestion

Like many other fruits and vegetables, pineapple contains dietary fibre, which is essential for keeping you regular and in keeping your intestines healthy, according to the Mayo Clinic. But unlike many other fruits and veggies, pineapple contains significant amounts of bromelain, an enzyme that breaks down protein, possibly helping digestion, according to the American Cancer Society.

Anti-Inflammatory Benefits

“Due to a complex mixture of substances that can be extracted from the core of the pineapple, well known as bromelain, pineapples can help reduce severe inflammation ... and can reduce tumour growth,” Flores said. A variety of studies has indicated that bromelain may be helpful in treating osteoarthritis, though more research is needed. 

Excessive inflammation is often associated with cancer, and according to the Memorial Sloan-Kettering Cancer Center, bromelain and other proteolytic enzymes have been shown to increase the survival rates of animals with various tumours. There is not yet, however, clinical evidence to show that such results will happen in humans. 

Blood clot reduction

Flores noted that because of their bromelain levels, pineapples can help reduce excessive coagulation of the blood. This makes pineapple a good snack for frequent fliers and others at risk for blood clots.

Common cold and sinus inflammation

In addition to having lots of vitamin C, pineapple’s bromelain may help reduce mucus in the throat and nose, according to the University of Maryland Medical Center. So if your cold has you coughing, try some pineapple chunks. Those with allergies may want to consider incorporating pineapple into their diets more regularly to reduce sinus mucous long term.

Health risks

“Because pineapple is a great meat tenderizer, eating too much can result in the tenderness of the mouth, including the lips, tongue and cheeks,” Flores said. “But, [it] should resolve itself within a few hours.” If it does not, or if you experience a rash, hives or breathing difficulties, you should seek medical help immediately. You could have a pineapple allergy.

Flores pointed out a possible negative to pineapple’s high levels of vitamin C. “Because of the high amount of vitamin C that pineapples contain, consuming large quantities may induce diarrhoea, nausea, vomiting, abdominal pain or heartburn,” she said. 

Additionally, extremely high amounts of bromelain can cause skin rashes, vomiting, diarrhoea, and excessive menstrual bleeding, according to the University of Maryland Medical Center. Bromelain can also interact with some medications. Those taking antibiotics, anticoagulants, blood thinners, anticonvulsants, barbiturates, benzodiazepines, insomnia drugs and tricyclic antidepressants should be careful not to eat too much pineapple.

Eating unripe pineapple or drinking green pineapple juice is dangerous, reports the horticulture department at Purdue University. In this state, it is toxic to humans and can lead to severe diarrhoea and vomiting. Eating a lot of pineapple cores can also cause fibre balls to form in the digestive tract.

Pineapple facts

·        The word "pineapple," derived from the Spanish word piña, was first used in 1398 to refer to a pinecone. This changed about 300 years later, with the word "pinecone" being introduced so pineapple could be utilised exclusively for the fruit.

·        Pineapples were discovered by Europeans in 1493 on the Caribbean island of Guadalupe.

·        Early attempts by Europeans to cultivate the fruit failed until they realised that the fruit needs a tropical climate to flourish. By the end of the 16th century, Portuguese and Spanish explorers introduced pineapples into their Asian, African and South Pacific colonies.

·        Because pineapples are very perishable, fresh pineapples were a rarity for early American colonists. Glazed, sugar-coated pineapples were a luxurious treat, and fresh pineapple itself became a symbol of prestige and social class.

·        Pineapples were first cultivated in Hawaii in the 18th century. Hawaii is the only U.S. state in which they are still grown.

·        Other countries that commercially grow pineapples include Thailand, the Philippines, China, Brazil and Mexico.

·        It takes almost three years for a pineapple to mature.

·        Pineapple canneries use every bit of the pineapple. The skins, core and end portions are used to make a variety of products, including vinegar, alcohol and animal food.

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source: pineapple

The secret Health Weapon - What are raisins? How they are prepared?

Raisins are the nutritional alternative to the candies and chocolates. They are golden, green or dark colored wrinkled sweet dry fruits or natural candies that you can find in your kitchen.

Raisins are prepared by heating grapes in the oven or drying them in the sun. These carry the benefits of the nutrition found in the grapes namely phosphorus, calcium, magnesium, copper, zinc, iron, fluoride, potassium, folate, niacin, choline, Vitamin B6, C and K and riboflavin.
The fructose found in the grapes becomes concentrated when they are converted to the raisins on drying up in the heat. These natural candies do not upset your sugar levels the way HFCS (high fructose corn syrup) does. Their 70% pure fructose contents are easily digestible as compared to HFCS and sugar cane.

Raisins Health Benefits

Constipation: When ingested, raisins swell because the fiber present in has shrunk in a raisin’s dried form, but it will begin to swell due to the body’s natural fluids. This adds bulk to the food moving through the intestinal tract and ultimately helps provide relief from constipation. The type of fiber in raisins is considered insoluble fiber because it takes in water and gains volume in that way. Besides reducing constipation, raisins can also help to stop loose stools, again by absorbing the liquid of loose stools and reducing the frequency and unpredictability of diarrhea.

Weight Gain: Raisins, like all dried fruits, are excellent tools for gaining weight in a healthy way since they are full of fructose and glucose and contain a lot of potential energy. Raisins form an ideal part of a diet for athletes or body builders who need great boosts of energy or for those who want to put on weight without accumulating unhealthy amounts of cholesterol. Their role as a healthy addition to the diet is further boosted because of the many vitamins, amino acids and minerals in raisins, such as selenium and phosphorus, which facilitate absorption of other nutrients and proteins in the body. Raisins also stimulate the efficient absorption of other proteins, vitamins, and nutrients gained from food, which improves your overall energy and immune system strength.

Cancer Prevention: Raisins have high levels of catechins, which are polyphenolic antioxidants in the blood. Antioxidants scavenge the free radicals that float around the body and wreak havoc on the organ systems and cells.  Free radicals are one of the primary, underlying factors that lead to the spontaneous growth of cancer cells, as well as the substance that can spur on metastasis. Therefore, by including raisins in your diet and increasing the level of these powerful antioxidants in your system, you can prevent cancer from forming, or slow down its progress if you have already developed some forms of that deadly disease.

Hypertension: For many years, some people have believed that raisins have the power to reduce blood pressure and protect the integrity of heart health, but it was only recently that experts began intensive studies on these claims. The findings, although still not absolutely definitive on how raisins reduced blood pressure, did show a positive correlation between reduced hypertension and consumption of raisins. Many of the nutrients packed into raisins are beneficial, but experts believe that it is the high level of potassium in raisins that helps with this condition. Potassium is a well-researched way to reduce the tension of blood vessels and decrease blood pressure, and the dietary fiber in raisins is also thought to affect the biochemistry of blood vessels and reduce their stiffness, which also reduces hypertension.

Diabetes: In some studies, raisins have been shown to lower the postprandial insulin response, which means that after eating a meal, raisins can help the spikes or plunges in insulin levels that can be so dangerous to patients with diabetes. It modulates the sugar absorption by the body, making it more even and stable, reducing the chance of health complications or emergencies for those suffering from both major types of diabetes. Raisins also help to regulate the release of leptin and ghrelin, which are the hormones responsible for telling the body when it is hungry or full. By keeping these hormones in check, people who eat raisins can improve their chances of maintaining a healthy diet and prevent overeating, which further improves chances of living comfortably with diabetes!

Anemia: Raisins contain a considerable amount of iron which directly helps in the treatment of anemia. It also includes many members of the vitamin B complex that are essential for the formation of new blood. The high copper content in raisins also helps the formation of red blood cells.

Fever: Phenolic Phytonutrients, well known for their germicidal, antibiotic and antioxidant properties, are abundantly present in raisins and can help cure illnesses by fighting viral and bacterial infections.

Eye Care: Raisins contain polyphenolic phytonutrients which have antioxidant properties.  These phytonutrients are superb for ocular health, as they protect eyes from the damage caused by free radicals (oxidants), in the form of macular degeneration, age-related weakening of vision, and cataracts. In addition to their antioxidant qualities, raisins contain significant amounts of vitamin A, A-Beta Carotene, and A-Carotenoid, all of which are essential for good ocular health.

Acidosis: Acidosis is a state of increased acidity of the blood (also known as toxicity of the blood) or of the gasses in our respiratory system. The source of acids for both conditions is the stomach. This increased acidity can be very harmful to the body as it may lead to some health problems such as boils, skin disease, damage to the internal organs, arthritis, gout, renal calculi, hair loss, heart diseases, tumors and even cancer. Raisins are a good source of potassium and magnesium, which are two of the most common components of antacids because they are considered bases on the pH scale. These two minerals are both very effective in neutralizing the acids and thus helping to check acidosis and other related conditions.

Sexual Dysfunction: Raisins have long been known to stimulate the libido and induce arousal, primarily due to the presence of an amino acid called Arginine, which is beneficial in treating erectile dysfunctions. Arginine also increases the levels of sperm motility, which can increase the chances of conception when engaging in sexual intercourse.  It is a common practice in India to make the bride and the groom drink a glass of milk each, boiled with raisins and added with a pinch of saffron on their wedding night. It is also recommended for those suffering from issues of sexual endurance to consume raisins regularly, and whatever beneficial sexual effects you experience will be further aided by the immediate energy boost that raisins often provide.

Bone Health: Calcium, which is the primary element of our bones, is present in raisins, and these dried fruits are also one of the best sources of Boron, a micronutrient. For those of you who don’t know, a micronutrient is a nutrient required by the body in slight amount as compared to other nutrients that must be consumed daily in significant quantities. Boron is vital for proper bone formation and efficient absorption of calcium. Boron is particularly helpful in preventing osteoporosis induced by menopause in women and has been shown to be very beneficial for bones and joints. Potassium is another essential nutrient found in high levels in raisins which can help strengthen bones and promote bone growth, thereby reducing the chances of osteoporosis in all types of people.

Dental Care: Oleanolic Acid, one of the phytochemicals present in raisins, plays a crucial role in protecting your teeth against tooth decay, cavities, and teeth brittleness. It effectively prevents the growth of Streptococcus Mutans and Porphyromonas Gingivalis, two of the bacterial species that are most responsible for cavities and other dental problems. Also, it is rich in calcium which is good for promoting dental health, as it prevents breaking or peeling away of teeth and enamel while making them stronger.

As strange as it may sound, when eating raisins, the longer they stick to your teeth, the better, because that ensures extended contact of Oleanolic Acid with the teeth, increasing the preventative powers of bacterial growth. Also its role in bone health and osteoporosis treatment, the boron present in raisins plays an imperative role in curbing the growth of oral germs as well as in promoting healthy teeth.

Other Benefits: The fibers in raisins also help promote excretion of bile from the body, and it stimulates the burning of cholesterol, thereby promoting good cardiac health. Furthermore, the amount of fiber in raisins helps to literally sweep out the toxins and harmful materials in the digestive tract, which can protect people from additional intestinal diseases, and bacterial growth that is eliminated when the toxins are swept out.

All of that being said, there are a few risk factors in excessive consumption of raisins. Raisins are quite high in calories, which can increase weight gain quickly if you are not careful. You need to factor in extra caloric intake in your diet, regardless of the other benefits that small amounts of raisins can give you. Raisins also have high levels of triglycerides due to their high content of fructose (triglycerides are byproducts of the body metabolizing fructose). High levels of triglycerides can increase your chances of developing diabetes, coronary heart disease, and fatty liver cancer. If you have other risk factors, then be careful adding too many raisins into your diet!

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source: http://tiny.cc/365daysraisins