5 great benefits of walking 30 minutes a day

1. Having good mood
You may have used some alcohol or chocolate to reduce stress at the end of the day. But walking also offers similar benefits without adversely affecting health.

Studies have shown that frequent walking affects the nervous system so much that you control and reduce anger and enmity.

When walking with other people, communication makes you feel more comfortable and exposure to outside air also helps you reduce depression.
2. Lose weight


This may seem very natural but is a huge “reward” for regular walkers. Although your measurements may not decrease, you will notice that the clothes appear wider, especially in the belly area.

Walking regularly improves body response to insulin, helping to reduce belly fat. Walking also affects the mobilization of fat and changes in body composition.

Walking accelerates metabolism, burns excess calories, prevents muscle loss, is especially important for older people.

3. Help your legs more beautiful
As you age older, the risk of varicose veins increases. Walking is a way to prevent these veins from developing.

The venous system consists of a circulatory part called a “second heart”, formed by muscles, tendons and valves located in the calves and feet. This system works to pump blood back to the heart and lungs. And walking helps strengthen, preserve leg muscles, increase healthy blood circulation.

If you have varicose veins, walking every day helps reduce swelling legs.
4. Helps digest well


Walking every morning helps you digest better, as it helps improve stomach activity. One of the first requirements for patients with gastric bypass surgery is walking, because this activity requires core muscles and abdominal muscles, encouraging the functioning of the digestive system.
5. More creative
When you feel stuck, it’s hard to figure out how to solve a problem, you should walk. According to one study, pedestrians have more creative thoughts than people who just sit still in a chair.

Which sport is the best for our health?

A series of studies over the past few decades have demonstrated that physical activity is beneficial to health. Participating in sports reduces deaths in middle-aged and elderly people. In particular, strong sports activities are considered the most beneficial.

However, to date, exactly what activities are best for longevity have not been thoroughly studied. Previous studies to answer this question are not strong enough.

Therefore, the new study published in the British Journal of Sport Medicine, aims to examine the relationship between sports and death (including cardiovascular death). The study is designed to find out what kind of sports activity is most effective.

Taking data from 11 annual UK and Scottish health surveys from 1994-2008, the team used data from 80,306 adults with an average age of 52.
Each participant was asked about the activities they had done in the previous 4 weeks, and whether the activity was intense enough to make them sweat and breathe quickly.

On average, each person is followed for 9 years. During that time, 8,790 people died and 1,909 of them died of heart disease or stroke

Classifing data by sport

After analyzing the influencing factors, it is possible to measure the difference between different sports activities. Compared with those who do not exercise, the risk of death decreases:

• 47% of those who play racquet sports

• 28% in swimmers

• 27% in people who practice aerobics

• 15% in cyclists.

Perhaps surprisingly, fast cycling, jogging / walking, and football / rugby are not associated with any kind of protection before cardiovascular disease. When comparing joggers and brisk walks with people who do not jog or walk fast, the risk of all-cause mortality decreases by 43% and the risk of cardiovascular disease decreases by 45%; however, when correcting jamming variables, this effect disappears.

Very few respondents said that they played football or rugby often. This may explain the lack of significant health effects. Also, because these sports tend to be seasonal, even an avid football or rugby player may have a long time of not playing a match.

The dangers of fast food on your health

Customers of fast food stores are mainly teenagers. They always have a feeling of craving for these foods, because fast food is not time-consuming and very convenient You can eat and chatting with friends. The taste is quite good, attractive colors, plus many eye-catching advertising programs, and the forms of promotion that are easy to attract people, especially many young people when going by these stores.

– Fast food contains lots of calories and cholesterol so there is high probability to cause obesity for those who tend to eat them. In order to to burn off excess energy, it is necessary to increase physical activity and exercise regularly but when consuming a lot of fast food items can make people more stagnant (not go to the market to buy food, process, cook …). Medical studies show that regular use of fast food and carbonated soft drinks, soda … is not good for liver function.

– Not only provides a lot of fat and cholesterol, many fast foods also have high blood sugar index (glucose conversion index into blood), such as cakes made from white flour, fried potatoes, carbonated soft drinks (are ingredients in fast food). When using fast foods with these ingredients will increase blood sugar quickly and will cause the pancreas to secrete more insulin to help convert glucose into energy. Because the pancreas is always over-operating, it will lead to type 2 diabetes. This disease has previously only been found in adults, now in children especially fat children are at higher risk.

– Industrial foods such as ham, sausage, bacon, ribs, fried chicken … are ingredients used in fast food that contain a lot of salt and preservatives. If you use a lot of fast food, you will have a high amount of salt and preservatives in your body, causing harm to your heart, kidneys, and arterial hypertension.

Actually, fast food are suitable for our busy life. Our goal is to eat in the way that it is delicious and convenient but must ensure health, beauty and prevent diseases. So should only eat fast food when really busy, lack of time, should not eat regularly, for many days. Traditional meals with a variety of fresh and clean foods is healthy, help we have a balanced body and prevent eating-related diseases.

Foods That Naturally Detox the Body

Sometimes we need to press the reset button on our body to feel better and get rid of toxins. The best way to do this is a natural detox and there are many foods that can not only help you do this, but are also great for your overall health. Here are a few foods that can naturally detox the body. Detoxifying the body has many positive effects on our health and has been a practice founds in many cultures throughout humanity.

• Fruit – Fruit is not only healthy and delicious, but it is very high in liquid content and can help detox the body. The high content of liquid can help rid the body of toxins and it is also very easy to digest. On top of that fruit has a high antioxidant level, has many beneficial nutrients, and is high in fibre and vitamins.

• Citrus – the citrus fruits of lemons, limes, and oranges flush out the toxins in the body and they are also great for helping the digestion system. Specifically, lemon juice is great for the kidneys and liver and cleansing the body with a glass of warm water with lemon juice every day can really help in the detox process.

• Go Green – Any green fruit or vegetable is great for cleansing the body and there are many to choose from. Green foods such kale, arugula, spinach, barley, and wheatgrass can really give your body a chlorophyll boost.

• Garlic – it is no secret that garlic is one of the best detoxifying foods out there. Unless you are a vampire garlic can really be beneficial to your body, as it really is great for the liver in getting rid of toxin residue that is derived from the digestion system. You do not need to eat garlic by itself for health purposes, but simply adding fresh slices of it to any dish can do the trick.

• Green Tea – Green tea is chock full of antioxidants and this can really aid in flushing the system of harmful toxins. There is also catechins in it and it is a type of antioxidant that can improve the function of the liver.

• Raw Vegetables – Any raw vegetable from asparagus and cabbage to beets and artichokes can help you in the detox process and you can eat them raw or juice them as well. No matter what vegetable you use you can not only eat it raw but juice it is as well to get the full detox benefits. No matter what combination of raw vegetables you eat or juice or if just one, it can rid toxins. On top of that vegetables are high in sulfur and glutathione, which can also rid harmful chemicals from the liver.

• Nuts and Seeds – Nuts and seeds can be great for detoxifying the body and the more easily digestible they are the better. Flax, pumpkin, and chia seeds are fantastic ones to incorporate into your diet and they can be added to many other foods to make a tasty and healthy dish. On their own walnuts, sunflower seeds, and almonds are great for a healthy snack that can help detox the body.