The health craze you may call it is now all over the world. Almost everybody are into anything that helps improve and promote good health. As our contribution to the quest for a healthy and longer life, here are 10 things to consider.

1. Move More
Make it a daily challenge to find ways to move your body. Anything that moves your limbs is not only a fitness tool, it’s a stress buster. Think ‘move’ in small increments of time. It doesn’t have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that’s great when you’re up to it. Meanwhile, move more.

2. Good Gums
The mouth is a gateway to good health. Preventing gum disease is the best way to ward off heart attacks, strokes , wrinkles, impotence, some cancer and certain pregnancy complications says Dr. Michael F. Roizen. New findings show that people who consume plenty of dairy products are less likely to develop gum disease. Researchers in Japan now say that this may be due to the lactic acid found in dairy products. The healthy bacteria in these foods seem to control the growth of bad bacteria.

3. Purple Your Life
According to a new study in Ohio State University, purple corn is a powerful weapon in a fight against colon cancer cells. The pigment of the corn not only stopped completely the growth of cancer cells, but it also killed 20% of them without affecting the healthy ones. The hero- Anthocyanins that give vegetables and fruits their rich red, purple and blue colors. Dr. Monica Giusti says that very little anthocyanin is absorbed in the bloodstream but a large proportion travels through the gastro-intestinal tract, where those tissues absorb the compound. Good sources include eggplant, raspberry, blueberry, blackcurrants, red cabbage and red apples.

4. On High Blood Pressure
To avoid or reduce high blood pressure; reduce your salt intake, lower your weight and avoid alcohol- even moderate drinking may raise blood pressure more than previously thought. Research show that diet rich in low-fat dairy foods have less chances of developing high blood pressure. A fruit and vegetable rich diet helps reduce blood pressure. Bacteria in the mouth convert the nitrates found in these foods into nitric acid. A study in London tested people who drank half a liter of beetjuice experienced a substantial drop in blood pressure within hours.

5. Avoid Getting Angry
“When you are angry you produce hormones to help your body prepare for a fight” says Dr. John Moore-Gillon, president of the British Lung Foundation. “ These release of chemicals can cause cells in your bronchial tubes to inflame. The tubes then narrow and you’ll feel breathless”.Dr. Moore-Gillon says this type of lung damage is tiny compared to the effects of smoking. BUT long-term, irreversible damage can be caused. So, if next time someone cuts into your line.. don’t flare up.. just take a deep breath and count 1 to 10.. it is better to give in than have a lifetime damage in your lungs. Ideally, a ratio of 80% good bacteria and only 20% bad bacteria must be present in our system.. Studies revealed that anything outside of this ratio is Dysbiosis which will give us the most Common Diseases and can even be of the worst kind as our immune system is under attack. To Avoid Dysbiosis we must take Lactovitale everyday to help maintain the good ratio of bacteria in our digestive system. Lactovitale is a probiotic all natural food supplement with about 8 lactobacilli strains that help attack pathogens causing most of our common diseases.

6. Cut The Fat
Studies have shown that people with high intake of trans fats have higher levels of heart disease. Weight doctors believe that trans fat is much more dangerous that saturated fat. That is because not only does trans fat-like saturated fat- increase the level of bad of LDL cholesterol in our blood, it has an ability to lower the concentration of the good or HDL cholesterol which protects us against heart disease. Research has shown that replacing trans fats with good fats could cut the risk of heart attack by 53%. While trans fat occur naturally in some meat the most dangerous are the trans fat in oils used in the manufacture of products like biscuits, cakes, buns, pies as well as for deep frying of fast food item.

7. What Fats To Use.
The Heart Foundation recommends the use of variety of oils in food preparation, as follows:
* Canola Oil and High – Oleic Sunflower---- for Deep-Frying
* Polyunsaturated or monounsaturated margarine---- for Spreading
* Sunflower, Canola, Olive, Peanut, Macadamia, Sesame and Grape seed oils --- for Salad Dressing. * A variety of polyunsaturated and monounsaturated oils and margarines, including those made from canola, olive, sunflower, soybean and peanut--- for Baking
* A variety of oils are suitable --- for Shallow /Pan/Stir Frying

8. Reduce Stress
It is not enough to know how to nip the stress response in the bud; you should also develop a sense of perspective and balance, to keep from getting “ stressed out” in the first place. There are several ways to prevent stress build-up:
* Get adequate rest
* Break up your work day with regular “ rest stops” to eat, relax, or just take a walk around the block.
* Take time off from work; let your weekends be weekends, and learn to leave your job behind at the end of the day.
* Prioritize; differentiate between what is really critical and what is not.
* Maintain your social life; make time to play, as well as work, with the people you care about.
* Foremost; is to have a very health and open communications with the people around you

9. The Halt
Don’t go out to eat when you are starving. Brain functions get cloudy, leading to poor food choices. If you’re headed to a restaurant after another activity, to help you avoid overeating, try to munch on a high-protein or complex carbohydrate snack – such as a whole grain muffin- before you sit down for a meal. It’s always a good idea to stabilize your blood sugar. Healthy snacks keep us out of the HALT ( Hungry, Angry, Lonely and Tired) stage.

10. The Vitamin C
It is an Antioxidant vitamin which helps the body form collagen, helps with wound healing, healthy gums and blood vessels, and protects the body from infections and assists in the absorption of Iron and Folate. The body needs about 30mg daily. It is found in citrus fruits, guava, papaya, strawberries, red and green peppers, tomatoes, broccoli and even in our ubiquitous, kangkong And kamote tops. We must however not exceed to 2000mg per day. Vitamin C is water soluble so your body will excrete excess amounts. However, very large doses may cause diarrhea and kidney stones.
(For more information, visit the Health & Nutrition Division, LRT1 Central Terminal, Arroceros, Manila or call 510-8837/510-1681.)