Couch potatoes and computer users face higher risk of death from heart disease, strokes and cancer, warn scientists.

Every hour spent watching television each day increases the risk of dying from heart disease by almost a fifth, say scientists.

Couch potatoes were warned that their lifestyle also increased the risk of death from other causes including cancer.

People who spent hours watching television greatly increased the chances of dying early from heart attacks and strokes, researchers in Australia found. Compared with those watching less than two hours of TV, people who sat in front of the box for more than four hours a day were 80% more likely to die for reasons linked to heart and artery disease.

The researchers monitored 8,800 adults for six years to see what impact watching television had on their long-term health. They found that each hour a day spent in front of the television increased the risk of death from all causes by 11%. It also raised the risk of dying from cancer by 9% and the risk of heart disease-related death by 18%.

The scientists warned it was not only telly addicts whose lifestyles put them in danger. Any prolonged sedentary behaviour, such as sitting at an office desk or in front of a computer, posed similar risks. It also made no difference whether or not a person was overweight or obese.

“Even if someone has a healthy body weight, sitting for long periods of time still has an unhealthy influence on their blood sugar and blood fats,” said the study’s lead researcher, Prof David Dunstan, from the Baker IDI Heart and Diabetes Institute in Victoria, Australia.

The average amount of TV people watch each day is three hours in Australia and the UK, said the scientists. In the US, where two-thirds of adults are overweight or obese, some people spent eight hours watching television ‑ the equivalent of a nine to five working day.

“What has happened is that a lot of the normal activities of daily living that involved standing up and moving the muscles in the body have been converted to sitting,” said Dunstan.

“Technological, social, and economic changes mean that people don’t move their muscles as much as they used to, and consequently the levels of energy expenditure as people go about their lives continue to shrink. For many people, on a daily basis they simply shift from one chair to another ‑ from the chair in the car to the chair in the office to the chair in front of the television.”

The scientists interviewed 3,846 men and 4,954 women aged 25 and older who underwent sugar tolerance tests and provided blood samples. Participants were recruited from 1999 and studied for the next six years. Based on their own reports of TV viewing they were grouped according to whether they watched less than two hours a day, between two and four hours, or more than four hours.

During the follow-up period there were 284 deaths, 87 from cardiovascular, or heart and artery disease, and 125 from cancer.

While the association between cancer and television viewing was modest, there was a strong link between TV watching and a higher risk of cardiovascular death. This was despite taking account of recognised heart disease risk factors such as raised cholesterol levels and lifestyle.

The findings were reported today in Circulation: Journal of the American Heart Association.

Dunstan had this message for members of the public: “In addition to doing regular exercise, avoid sitting for prolonged periods and keep in mind to ‘move more, more often’. Too much sitting is bad for health.”

A study found in The Lancet discovered that by adding an exercise regimen and developing a healthy eating lifestyle could cut the risk of diabetes by more than one-third for susceptible people.

Usnews.com reports that diabetes natural remedies such as dieting and exercising are also more effective than pharmaceutical drugs.

The study took 3,234 individuals with a high blood sugar and split them into three groups, those who made lifestyle changes, those who were given metformin to control their blood sugar, and those who were given a placebo.

It was found that after 10 years, 34 percent of those who made the lifestyle change reduced their risk of developing the disease as opposed to the placebo. These findings also nearly doubled the 18 percent who reduced their risk by taking metformin.

“Lifestyle intervention, even when provided later, also seemed to lower diabetes incidence rate,” said author Dr. William Knowler.

Diet and exercise may also be beneficial for other health concerns, and may even improve one’s overall wellbeing.

Simply know this: Your thoughts and feelings support your actions, your actions support your steps, your steps support your behavior and your repeated behavior becomes your lifestyle.

Take a look at how the small choices lead to a lifestyle:

Become aware of emotions you associate with the experience of exercise. Tune into your well-being and joy when you are active. Choosing to be active is much easier when your mind says, “This is fun!” or “This feels good!”

Visualize walking around the block to get your mail and playing with your kids or grandkids. Let those thoughts inspire creativity, so you begin to make other feel-good exercise plans.

Live in the present, which is the only “place” where you can be active. Actions happen now, not in the past or future. In-the-moment opportunities, such as walking up the ramp at the mall instead of taking the escalator, riding a bike instead of driving or taking a walk on your lunch break instead of gobbling fast food, provide ways for you to fit in fitness and should be part of your daily exercise routine.

• Create your belief system, make your choices and take a step. After experiencing the endorphin release caused by physical activity that can reduce pain, believe that exercise can make you feel better and make exercise plans. Choose to be active over being still. Accumulated in-the-moment choices are the actions that become the steps that establish a lifestyle.

• Cultivate and engage. Each day we engage in activities that care for our body, such as taking a shower, eating, sleeping and brushing our teeth. These actions have become a lifestyle and, more than likely, there are aspects of each one that you enjoy while you are engaged in it. The same can be said for exercise. As you cultivate a relationship with exercise, you create and live an exercise lifestyle, and your actions – and life – become extremely rewarding and enjoyable.

How frequently should healthy adults without pre-existing health

A reasonable guideline would be twice in their 20s, three times in their 30s, four times in their 40s, five times in their 50s, and annually thereafter. Attempts to apply scientific rigor to what should be included in the history, the physical, and screening laboratory studies can argue that almost none of this is cost effective; yet I feel that periodic examinations are a good way for doctors and patients to get to know one another, to identify risk factors, to discuss lifestyle issues and to review immunizations while discussing benefits, risks, and costs of screening procedures.

It is helpful to have an established relationship with a personal physician when dealing with intercurrent illness or major health problems. Personal physicians also represent an excellent source of referrals to other healthcare providers as these needs arise. Additionally, a personal physician can be a helpful sounding board in talking through recommendations from other specialists.

And while there is no cure for the disease, it can be managed by eating healthy foods, exercising, maintaining a healthy weight and, if needed, medications or insulin therapy to regulate blood sugar levels.

But researchers say these same healthy lifestyle choices can also significantly delay or perhaps even prevent type 2 diabetes, even for those who are at high risk for the disease.The latest evidence comes from a follow-up study on 3,234 overweight or obese adults with elevated blood glucose levels who participated in the Diabetes Prevention Program (DPP), a three-year randomized trial completed in 2001.

Initial DPP results showed that the program, which consisted of reducing fat and calories, increasing physical activity to 150 minutes a week, and frequent interaction with health-care professionals who provided training in diet, exercise and behavior modification, reduced the development of type 2 diabetes by 58 percent. Those assigned to two daily doses of metformin, an oral diabetes medication, but no lifestyle changes reduced the development of the disease by 31 percent over the same period, compared to those assigned a placebo.

Results from the Diabetes Prevention Program Outcomes Study (DPPOS), which included 2,766 of the DPP participants, shows that the diet and exercise group not only cut their risk of developing diabetes by 34 percent over a 10-year period, but also sustained a moderate weight loss and had lower blood pressure and triglyceride levels. People over 60 got even more dramatic results, cutting their risk of diabetes during the study period by about half.

The group initially assigned metformin and later added in the lifestyle program had an 18 percent lower risk of developing diabetes. “Interventions that result in weight loss lower the risk of diabetes, and that lower risk appears to persist for a long period of time,” said study author Dr. William C. Knowler of the U.S. National Institute of Diabetes and Digestive and Kidney Diseases.

Knowler acknowledges that losing weight is a difficult task and can’t be accomplished simply by telling people to slim down. “To make things like this happen on a large scale, we have to do more than simply tell people to lose weight,” he said, adding that people need access to weight loss clinics that can teach them about diet and exercise.

“When you consider the devastating medical complications that go with type 2 diabetes, these are very significant findings,” said Dr. Ronald Goldberg, principal investigator of the University of Miami Miller School of Medicine arm of the study. “It demonstrates that lifestyle changes can last as long as 10 years in preventing or slowing diabetes in people who are at risk.” Dr. Griffin Rodgers, director of the National Institute of Diabetes and Digestive and Kidney Diseases, agrees, saying that “millions of people could delay diabetes for years and possibly prevent the disease altogether if they lost a modest amount of weight through diet and increased physical activity.”

Dr. Anoop Misra, director of the department of diabetes and metabolic diseases at Fortis Hospitals in New Delhi, India, and author of an accompanying journal editorial, says the study shows that lifestyle intervention is “the best bet” for effectively preventing diabetes. “Diet and exercise remain the most important modalities to prevent diabetes, and any drugs are less important.”

Misra says all nations should take steps to help curb the diabetes epidemic, such as regulating the advertisement and sale of “energy-dense junk food to children” and encouraging regular physical activity starting at an early age. “Spreading awareness about proper lifestyle and adverse consequences of obesity and diabetes should be at the top of health agenda of all nations.”

First — visit your health care provider if you haven’t already. Every pregnant woman needs to visit a health care provider regularly. He or she can make

sure both you and your baby are healthy. Your provider can also prescribe a safe vitamin and mineral supplement, and anything else you may need.

Next — get your own MyPyramid Plan for Moms. Your Plan will show you the foods and amounts that are right for you. Enter your information for a quick estimate of what and how much you need to eat. Or, go to the MyPyramid Menu Planner For Moms to see how your food choices compare to what you need.

Then — learn more by choosing a topic from their article menu. The “Sources of Information” will take you straight to the government’s best advice on pregnancy and breastfeeding. To get your own MyPyramid Plan for Moms, the site offers an auto-information quiz. If you are expecting twins, triplets or more than one baby, you should discuss what and how much to eat with your health care provider.  Your nutrient and calorie needs are higher than the needs of women carrying one baby.

Nutritional needs during pregnancy

When you are pregnant, you have a higher need for some vitamins and minerals. Follow your new food plans for moms to meet most of these increased needs. In each food group, choose foods that have the vitamins and minerals you need. Research the best sources of these vitamins and minerals.

Choose these foods often to make sure you meet your nutrient needs while you are pregnant. Some examples are:

Also make choices that are low in “extras.” Extras are added sugars and solid fats in foods like soft drinks, desserts, fried foods, cheese, whole milk, and fatty meats. Look for choices that are low-fat, fat-free, unsweetened, or with no-added-sugars. They have fewer “extras.”

Vitamin and mineral supplements cannot replace a healthy diet. Most doctors recommend that pregnant women take a prenatal vitamin and mineral supplement every day in addition to eating a healthy diet.Taking a supplement ensures that you and your baby get enough important nutrients like folic acid and iron. But don’t overdo it. Taking extra can be harmful for you and your baby. Click here for more information about taking supplements while you are pregnant.

Pregnant women and women who may become pregnant should not drink alcohol. Drinks containing alcohol include beer, wine, liquor, mixed drinks, malt beverages, etc. Even moderate drinking during pregnancy can cause behavioral or developmental problems for a baby. Heavy drinking during pregnancy can result in serious problems for the baby, including malformation and mental retardation.

Exercise

Over the years, research has shown us that diet and exercise play an important role in the prevention of heart disease. Before developing an exercise plan, discuss with your health care team what exercises, if any, would be good for you.

Exercise can be fun and the best way to make sure it’s habitual is to incorporate an activity you enjoy into your lifestyle, such as a favorite sport or a nice walk. Regular exercise that makes you sweat is important for detoxification and improving general health.

Physical aerobic exercise is critically important, because it gets oxygen, sugar (as glucose), and nutrients to the brain. Eat a variety of healthy foods from all food groups Drink plenty of water Exercise 30 minutes or more most days of the week. Whatever kind of exercise and nutrition plans you opt for, do not become discouraged if the pounds refuse to drop off right away.

Work On Your Fitness

If you have come to the decision that living a healthy lifestyle is what you want, then you will need to work on your fitness. Fitness gives your body the conditioning it needs and works hand in hand with a healthy diet. Fitness keeps your weight in check, helps you sleep better at night, prevents heart attacks and strokes and generally prolongs your life. If you can work up a good sweat for 30 minutes, and hold a conversation during that time without being out of breath, you are giving your body a proper workout for cardiovascular fitness and weight loss. Those who have experienced the good health effects of being fit, however, seldom allow themselves to loose too much fitness.

Healthy Diet And Exercise

Healthy diet and exercise are the cornerstones of proper weight management. Healthy food should be eaten as close to the way nature made it as possible; and in this author’s eyes that means RAW. At the farmer’s market or vegetable stand, watch for tomatoes, green beans, bell peppers, blackberries, blueberries and watermelon as all are high in anti-oxidants to keep you healthy. Cooking method is extremely important if you are eating healthily because what’s the use of choosing healthy foods then unwisely cooking them by adding excessive oil and fats.

By making healthy nutrition and exercise choices early in life, you may be able to avoid serious health problems when you are older, such as heart disease, diabetes, hypertension, and obesity. Cut down on the amount of meat you eat, or consider switching to healthy vegetarian eating. Eating small snacks between meals can be a healthy way to add good nutrition and keep your energy up during the day. The key with snacks is to have healthy stuff on hand.

The Mediterranean Diet

If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating – plus a splash of flavorful olive oil and perhaps a glass of red wine – among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Multivitamins

As you age multivitamins become especially important because multivitamins can help you maintain the vitamins and minerals that your body needs. Multivitamins are the safest things that anyone can take and are even safer than drinking coffee, an expert panel has discovered. Multivitamins are an easy way for Americans to garner the vitamins and minerals they need every day to better their health, and general well being. While multivitamins can be a valuable tool to correct dietary imbalances, it is worth exercising basic caution before taking them, especially if any medical conditions exist. Liquid multivitamins don’t have to be digested so they are absorbed within the system a lot quicker than pills. Liquid multivitamins naturally go down easy and are available in a variety of flavors (children enjoy this aspect).

Conclusion

Man health issues need to be taken seriously. Living a healthy lifestyle is not an impossible goal. Living a healthy lifestyle is one of the best choices you can ever make and those who have and continue to do, never regret it.

If you already follow these lifestyle trends, there’s a really good chance that you wil have a long (and healthy) life. If you don’t, there’s still time to change the way you live…..

You’re the life of the party

Outgoing people are 50 percent less likely to develop dementia. Researchers speculate that their more resilient brains may be due to lower levels of cortisol – studies show that oversecretion of this “stress hormone” can inhibit brain cells’ communication.

You run for 40 minutes a day

Middle-aged people who run for a total of about five hours per week lived longer and functioned better physically and cognitively as they got older. They didn’t just get less heart disease – they also developed fewer cases of cancer, neurological diseases, and infections.

You like raspberries

Dietary fibre helps reduce total and LDL (“bad”) cholesterol, improve insulin sensitivity, and boost weight loss. Raspberries are high in fibre.

You feel 13 years younger than you are

Feeling youthful is linked to better health and a longer life. It can improve optimism and motivation to overcome challenges, which helps reduce stress and boost your immune system and ultimately lowers your risk of disease.

You embrace techie trends

Learn to Twitter, Facebook, or Skype to help keep brain cells young and healthy. Stay connected to friends, family, and current events, and you feel vital and relevant.

You started menopause after age 52

Studies show that naturally experiencing it later can mean an increased life span. Women who go through menopause late have a much lower risk of heart disease.

You make every calorie count

Men and women who limit their daily calories to 1,400 to 2,000 were literally young at heart – their hearts functioned like those of people 15 years younger

You had a baby later in life

If you got pregnant naturally after age 44, you’re about 15 percent less likely to die during any year after age 50. If your ovaries are healthy and you are capable of having children at that age, that’s a marker that you have genes operating that will help you live longer.

Your pulse beats 15 times in 15 seconds

That equates to 60 beats per minute — or how many times a healthy heart beats at rest. Most people have resting rates between 60 and 100 bpm, and the closer to the lower end of the spectrum, the healthier. A slower pulse means your heart doesn’t have to work as hard and could last longer.

You don’t snore

Snoring is a major sign of obstructive sleep apnea, a disorder that causes you to stop breathing briefly because throat tissue collapses and blocks your airway. In severe cases, this can happen 60 to 70 times per hour. Sleep apnea can cause high blood pressure, memory problems, weight gain, and depression.

You have a (relatively) flat belly after menopause

Women who are too round in the middle are 20 percent more likely to die sooner, even if their body mass index is normal. At midlife, it takes more effort to keep waists trim because shifting hormones cause most extra weight to settle in the middle.

sources: www.msnbc.