Welcome on MN Science

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Welcome on MN Science

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Welcome on MN Science

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Eat A Balanced Diet For Good Overall Health

Good nutrition is essential for good health, and you can enhance your health by eating a balanced diet. It is necessary to eat food that contains minerals and vitamins, and these foods include vegetables, fruits, dairy, whole grains and a source of protein such as meat or legumes. It is usually difficult to change your eating habits in one go, and it helps to take small steps towards an overall improvement in your diet plan. If you have any ailments that are getting worse due to the food you are eating, changing your eating habits will be beneficial for those diseases as well. For instance, some ailments like lactose intolerance, kidney disease, and celiac disease are directly related to the food you eat and can be improved by changing your diet. It is a good idea to get a complete body check up done and then consult a nutritionist on the kind of diet you should eat.

KEEP THE RIGHT TRACK

  • Find the strong and weak points in your current diet regime. Do you consume four to five cups of vegetables and fruits every day? Does your diet contain sufficient calcium? Are you eating whole grains and food that is high in fiber? If the answer to all these questions is yes, then you are on the right track.
Good Idea

It is a good idea to note down whatever you are eating and drinking throughout the day for a few weeks.

Nutrients

This will give you an idea of the different nutrients you are consuming. It will also help you to decide whether you need to eat more or less from some groups of foods.

Commit Yourself

Almost everyone can be benefitted by cutting down on the amount of fat intake. If you are currently eating a lot of fat, then you should commit yourself to change this.

CUT DOWN ON UNHEALTHY FAT

Unhealthy fats include poultry skin, dark chicken meat, fatty cuts of beef, pork and lamb, and high-fat dairy foods like whole milk, cheeses, and butter. Let us look at how you can cut down on unhealthy fat:

  • Instead of frying meat, grill, bake, or broil it and take the skin off chicken or turkey before cooking. Try to eat fish at least once a week
  • Reduce extra fat like butter on bread, baked potatoes or sour cream and salad dressings.
  • Eat a lot of fruits and vegetables with your meals and as snacks.
  • Simply cutting out fat and including fruits and vegetables in your diet can do wonders for your health.

Some Foods For Healthy Eyes

Most people know that carrots along with different orange vegetables and fruits are good for the health of the eyes. There is a compound known as Beta carotene in the orange colored fruits and vegetables which give them this color. This compound helps the retina as well as various parts of eyes to function better. However, beta carotene is not the only nutrient that your eyes need. Some other minerals and vitamins are also essential for the health of your eyes. Let us look at foods which contain these nutrients.

Leafy green vegetables

We all know that leafy green vegetables are essential for overall health, but they are particularly good to the health of the eyes. They have high amounts of zeaxanthin which is an antioxidant, and it lowers the threat of having macular degeneration and cataract.

Eggs

There is a lot of lutein and zeaxanthin contained in the yolk of eggs along with zinc. These also help in reducing the risk of macular degeneration. This has been proved by many studies and ample research

Citrus fruits and berries

There is a lot of vitamin C in citrus fruits and berries, and this vitamin lowers the risk of cataracts and macular degeneration

Almonds

Almonds are a rich source of vitamin E which slows down macular degeneration and one handful of almonds provide the daily dose of vitamin E needed by your body and your eyes.

Fatty fish

Salmon, tuna, anchovies, mackerel, and trout are full of DHA which is a fatty acid found in the retina of the eyes. Low levels of this DHA lead to dry eye syndrome, and this can cause further damage to the eyes. This is the reason that you should eat fatty fish of the types mentioned here for the proper health of the eyes.

Whole grains

Whole grains have a low glycemic index, and hence they help in reducing the age related macular degeneration. Instead of refined carbohydrates, you should eat quinoa, brown rice, whole oats and whole wheat bread and pasta. These foods are rich in vitamin E, zinc, and niacin which promote the overall health of the eyes.…

Exercises To Keep Your Heart Healthy

The human heart is a muscle, and it remains healthy if you lead an active life. Remember that whatever age you are it is never too late to start exercising. Even simple exercises like a brisk walk for half an hour every day can make a major difference to the health of your heart. Research has proved that people who don’t exercise are to get heart ailments nearly twice compared to people who exercise. Regular exercise can help you to burn calories, lower your blood pressure, reduce LDL or bad cholesterol and enhance HDL or good cholesterol.

How to start exercising

The first thing to consider is how fit you are and what are your likings. It is important to choose an exercise that you like so that you will continue to do it. Do you prefer to work out with a trainer or on your own, and whether you want to exercise at home or in a gym? If you want to do something that is difficult to do right now, then you can start with something easier and create a goal for yourself to reach the fitness level for doing the things that you would like to do. For instance, if you want to run, then you can start by walking and then move on to jogging and running. It is also advisable to check with your doctor whether you are doing the right kind of exercise suitable to your health conditions if you have any.

Types of exercise

You should include different exercises in your plan. Let us see the things that you should include in your plan:

Aerobic exercise or cardiovascular exercise – Walking, jogging, running, cycling, swimming, etc. are examples of aerobic exercises. You should move fast enough to increase the rate of heart and inhale harder, but you must talk when you are doing this. This is the right level of exercise that you should indulge in. If you are not able to talk while exercising, then you are pushing very hard. If you have joint issues, then you should avoid running and jogging and opt for a low impact exercise like swimming or walking.

Stretching – This will make your body more flexible if you do stretching exercises two days in a week. You should do stretching exercises when you have warmed up or finished your regular exercise.

Strength training – Here you have to utilize weights and resistance bands, or you can also use own body weight. Do this about thrice a week and allow your muscles to recuperate for 1 day between sessions.…