Category Archives: Healthy tips

6 Surprising Foods That Raise Cholesterol

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High levels of cholesterol is becoming a major problem in the UK, with many people simply not being aware of the type of foods that cause it.

You may know that butter, high-fat meats, pies, and pizzas can cause the problem, but here are a few other common but lesser-known causes:
1) Cinema Popcorn – Cooked in fat and dipped in fat! Try the non-buttery toppings instead.

2) Mashed Potatoes – The potatoes aren’t the problem, it’s the extra ingredients such as butter, cream, whole milk, sour milk, and cheese. Choose a plain baked potato and be careful with the topping!

3) Ghee (Clarified Butter used in Indian Cuisine) – Very high in saturated fat and palmitic acid which blocks the arteries. Many indian restaurants tend to use this, so beware! 🙂

4) Added Sugars – Table sugars, fructose syrup’s and the like raise levels of cholesterol. Studies recommend that you limit to no more than 6 teaspoons of added sugar per day for women and no more than 9 for men.
5) Whole-Fat Dairy Products – Dairy products contain good levels of calcium, protein, vitamins, and minerals, but Whole-Fat versions carry large amounts of saturated fat. No-fat or low-fat alternatives have the same nutritional goodness without the cholesterol-causing fats.

6) Coconut Oil (used in many Asian dishes) – Coconut and Coconut Oils are full of saturated fats, so try to avoid these to lower your cholesterol levels.

Some tips for cooking:

1) Avoid fried foods.
2) Remove the fat from meats and the skin from poultry before cooking.
3) Use non-stick pans, cooking spray, or small amounts of vegetable oils.

Hope this helps,

How to Avoid Your Parents’ Illnesses

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Many things like hair colour, eye colour, and skin colour are passed onto us from our parents, and this is also true of some illnesses such as Huntington’s (which involves a change in a single gene and results in a 50/50 chance of inheritance).

However, not all illnesses fall into this category, and many can be avoided with a few small changes to your lifestyle. Take Cancer, Alzheimer’s, Diabetes, Heart Disease, and Obesity for example – if your parents suffer from any of these, the following simple changes have been scientifically shown to reduce the chance of heredity.

1) Have a Healthy Diet
2) Exercise Regularly
3) Control Your Weight
4) Don’t Smoke
5) Reduce Stress

Changing these factors can change how genetic information is used to make important proteins and so help in the prevention of inheriting an illness.

10 Little-Known Tips for Better Sleeping

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Sleep is one of the most important factors for a better body & mind. Depression, Productivity, Skin Ageing, Weight Gain, Heart Disease, and Stroke have all been linked to a Lack of Sleep (amongst many more). If you’re having trouble sleeping or you’re not sleeping enough (research pretty much unanimously recommends 7-9 hours of sleep a night), try the following things:

1)    Avoid using your phone / pc for 30Min+ before bed – you should try to stay in a relatively dark quite environment (if you really must check Facebook, try the app ‘Twilight’ which puts a red dimmer on your screen at bedtime – red lighting helps to make you more tired!).

2)    Create a bedtime ritual – try a cup of relaxing herbal tea, reading, relaxing music or something else to help you unwind, but do so on a daily basis. This will let your body know it’s time for sleep and will help optimise your sleep hormones (our bodies love rhythm and routine!).

3)    Work out your stressors – stress is a common cause of sleep deprivation. Try writing a To-Do-List for the next day as a way of strategising and helping you think more clearly about things.

4)    Don’t eat too late – try eating earlier and have a lighter dinner. Going to bed on a full stomach keeps your body overly active during the night. Also, try eating more nuts – studies find that higher levels of magnesium (found in nuts) can help you sleep.

5)    Don’t drink the wrong things before bed – Coffee, alcohol, and sugar drinks can all affect sleeping. Some studies recommend not drinking caffeine after 4pm! Tart Cherry Juice & Warm Milk have been shown to help people with insomnia.

6)    Replace your pillows yearly – dust-mite-filled pillows can cause difficulty breathing in the night. Also, old uncomfortable mattresses can cause aches and pains.

7)    Exercise regularly – having too much energy before bed has been linked to general sleep deprivation. Try maintain a regular workout schedule.

8)    Make your bed a sanctuary – loud street noises, computers, TVs, and Pets all act as distractions. Try to keep your bedroom quite, uncluttered, and at a good temperature.

9)    Try a gratitude journal –Behavioural psychology finds that writing 3 things that you are grateful for that day helps insomniacs. Be a bit specific though – e.g. ‘Today I am grateful for y because I learned to do x’.

10)  Monitor what works – try these tips, see what works, and adjust yourself accordingly. Keep a journal and schedule, and remember that sleep patterns change with Time and Age, so be flexible.

Hope this helps you get your beauty sleep!

15 Simple Tricks to Avoid Everyday Pain

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Back Pains, Neck Pains, and Headaches are big problems for many of us that don’t spend their days hunting in the wild – as we were designed to do!

At the Club, we’ve been looking at Reducing Aches and Pains for quite some time, so we thought we’d put together a few simple things you can do yourself at home or at work to help you Avoid Everyday Pains.

Posture

Improving your posture is critical!

1)      Sitting – though everyone has a different perfect sitting position, try the following:

  • Sit in your desk chair and roll your pelvis all the way forward, arching your back.
  • Reverse this so that you’re rolling your pelvis all the way back, flexing your spine.
  • Go back and forth between these 2 positions till you find the position that’s right in the middle.

2)      Don’t work on a laptop

3)      Set up your monitor so that it’s about 10degrees down from straight – don’t be leaning and rounding forward.

4)      Add a footrest beneath your desk – your ankles should be slightly flexed.

5)      Take a few minutes every hour to stand up and stretch, or lie flat on your back.

Sleep

This is when your body heals – and is important to avoid injury and heal from existing injuries you may have.

6)      Check your mattress – it must support you so that you don’t sink in and stay in a reasonably neutral position (this is the number one reason for sleep deprivation!). Also, don’t keep the same mattress forever as the effectiveness decreases over time (hint: if you’re looking to buy, some places allow you to try out the mattress for a couple of weeks before buying).

7)      Experiment with pillows – aim to keep your spine in a neutral position. If you sleep on your back, try putting a pillow under your knees. If you sleep on your side, put a pillow between your knees.

Exercise

Research shows that exercise can help not only reduce pains, but prevent them too! Many pains are caused from muscle imbalances, so you must maintain your mobility and muscle strength.

8)      Walk regularly, but correctly! People tend to walk with their knees instead of their hips, which can lead to pains. The right way is:

  • Push off from the balls of your feet
  • Swing your arms
  • Take a long stride, not short steps
  • Walk briskly so you’re slightly winded (so you can still talk but not sing!)

9)      Include Flexibility and Strength Training – the stronger and more flexible you are, the more your body can distribute force throughout the system rather than concentrating it at each joint.

10)  Lose some weight – This can help with pains in the joints of your hip, knee, ankle, and lower back!

 

Hope this helps!