Exercise helps prevent and improve a number of health problems and illness, including high blood pressure, diabetes and arthritis. Research on mental health and exercise shows that the psychological and physical benefits of exercise can also help improve mood and reduce anxiety.
Physical activity and exercise are not the same thing, but both are beneficial to your health.
Physical activity is any activity that works your muscles and requires energy and can include work or household or leisure activities.
Exercise is a planned, structured and repetitive body movement done to improve or maintain physical fitness.
The word “exercise” is mainly associated with running laps around the gym. But exercise includes a wide range of activities that boost the activity level to help you feel better.
Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can physical activity such as gardening, washing your car, walking around the block or engaging in other less intense activities. Any physical activity that gets you off the couch and moving can help improve your mood.
Exercise releases chemicals like endorphins and serotonin that improve the mood. They are natural cannabis-like brain chemicals that can enhance the sense of well-being. It takes your mind off worries so you can get away from the cycle of negative thoughts that feed depression and anxiety. Exercise and physical activity can reduce any feelings of loneliness and isolation by getting you out in the world, getting more socialized interactions, putting a person in touch with other people. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help improve your mood. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance. If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues. It allows you to cope in a healthy way. Doing something positive to manage depression or anxiety is a healthy coping strategy.
Trying to feel better by drinking alcohol, dwelling on how you feel, or hoping depression or anxiety will go away on its own can lead to worsening symptoms.
It is recommended for adults to do at least thirty minutes of moderateto intensive exercise, for 3 days a week. Moreover, these 30 minutes need not to be continuous; three 10-minute exercise are believed to be as equally useful as one 30-minute walk.
A healthy diet helps us stay in shape, more focused and with more energy throughout the day. The Healthy Food and Nutrition section is an easy-to-understand resource designed to help young people improve their eating habits. It contains informative articles on a variety of topics, including healthy recipes, tips, micronutrient and macronutrient information. Our team of doctors and nutritionists offers you reliable information, but in an easy-to-understand way, especially suitable for young people, who can already make independent decisions and make choices about the food they consume. It also contains practical tips that will help you choose healthy food options, control portion sizes, prepare healthy meals, etc. By conveying this important information we aim to encourage young people to make the right decisions regarding their diet and nutrition. All this will contribute to reducing the risk of chronic diseases in the future.Whether you are a student, fitness enthusiast or а busy business person, here you will find everything you need to make positive changes in your diet to improve your overall health.
Eating healthy is important for young people as it can help them maintain a healthy weight, improve their energy levels, and support their overall well-being. However, many young people find meal planning and preparation to be time-consuming and unappealing. This article will provide some simple and easy healthy meal plans that are suitable for young people and do not require a lot of time to prepare.
Breakfast Smoothie Bowl Smoothie bowls are a great option for a quick and healthy breakfast. They are easy to make and can be customized to suit your tastes and dietary needs. For example, you can make a smoothie bowl with frozen berries, banana, yogurt, and honey for a delicious and nutritious breakfast. To make it more filling, you can add some granola, nuts, or seeds on top.
Veggie Wrap Wraps are a great option for a quick and healthy lunch or dinner. They are easy to make and can be filled with a variety of vegetables, such as lettuce, tomatoes, cucumbers, and bell peppers. You can also add some protein, such as chicken or turkey, to make the wrap more filling. For a vegan option, you can use hummus or avocado as a spread.
Baked Sweet Potato Baked sweet potatoes are a great option for a healthy and satisfying dinner. They are easy to make and can be topped with a variety of ingredients, such as black beans, shredded cheese, and avocado. To make it even more delicious, you can add some salsa or sour cream on top.
Pasta Salad Pasta salad is a great option for a quick and healthy lunch or dinner. It’s easy to make and can be customized to suit your tastes. You can use whole wheat pasta, and add some veggies like bell peppers, tomatoes, cucumbers, and broccoli. You can also add some protein such as chicken, tuna or beans. These are just a few examples of healthy meal plans that are suitable for young people and do not require a lot of time to prepare. Remember, eating healthy doesn’t have to be boring or bland, you can always experiment with new recipes and ingredients to find the meals that you enjoy.
Gluten intolerance is when you get sick after eating gluten. You might feel bloated, gassy, nauseous or tired Gluten is a protein found in wheat, barley, rye and other grains. It’s in a lot of common foods and drinks, including pasta, cereal and beer. Gluten can also be in things like vitamins, cosmetics and even certain medications
Gluten intolerance and celiac disease are different.. People with celiac disease have an autoimmune response to gluten. This means their bodies try to fight against gluten as if it were a virus. This reaction causes inflammation and damage to their digestive tracts. Celiac disease is the result of an abnormal gene.
Gluten sensitivity and celiac disease cause a lot of the same symptoms. But people with gluten sensitivity don’t have an abnormal gene or antibodies in their blood. Some people are born with a gluten intolerance; others develop it later in life.
An intolerance and a food allergy aren’t the same. A food allergy, such as a wheat allergy, is when your immune system overreacts after you eat a certain food. An allergy might cause itching, vomiting or shortness of breath. Gluten intolerance isn’t an allergy to gluten.
People with gluten intolerance may experience the following symptoms for several hours or days after they consume gluten:
Abdominal pain
Anemia
Anxiety
Bloating or gas
Brain fog, or trouble concentrating.
Depression
Diarrhea or constipation
Fatigue
Headache
Joint pain
Nausea and vomiting
Skin rash.
How is gluten intolerance diagnosed?
Your healthcare provider carefully reviews your symptoms and medical history. If they suspect you have a gluten intolerance, these are the next steps to confirm the diagnosis:
Step 1: You eat a diet containing gluten for about six weeks. During this time, your healthcare provider performs blood tests and skin tests to rule out a wheat allergy or celiac disease. There isn’t a gluten intolerance test.
Step 2: If you don’t have a wheat allergy or celiac disease, your healthcare provider will ask you to exclude gluten from your diet for at least six weeks. Keep a thorough record of your symptoms during this time, noting which (if any) symptoms improve.
Step 3: If your symptoms do improve while you’re on a gluten-free diet, you gradually reintroduce gluten back into your diet. If symptoms return, you likely have a gluten intolerance.
How is gluten intolerance managed?
There’s no cure for gluten intolerance. But most people find relief from symptoms by following a gluten-free diet. It can be managed by:
Eating a low-fat, high-fiber diet.
Getting regular lab tests to check for:
Anemia.
High cholesterol.
Vitamin and nutritional deficiencies.
Learning which foods, drinks and ingredients contain gluten so you can avoid them.
