What are the benefits of s plant-centred diet?

The results of a study published in August in the Journal of the American Heart Association states that eating nutritious, plant-based foods is beneficial to the heart at any age. The study showed that those who ate more healthy plant foods had fewer heart attacks and were also less likely to develop cardiovascular diseases.

Observational study

For this study, the researchers looked at long-term consumption of plant-based foods and the impact of switching to a plant-centred diet in young adulthood. The researchers examined diet and prevalence of heart disease among those enrolled in the Coronary Artery Risk Development in Young Adults.

The participants numbering close to 5,000, belonged to the 18-30 age group at the time of enrolment in 1985-86 and were free of cardiovascular diseases at that time. Between 1987 and 2016, these adults took eight follow-up exams that included lab tests, physical measurements, lifestyle assessments, and medical histories.

Unbiased data

As the results of these tests were not revealed to the participants and they weren't instructed to eat in any particular way either, the researchers had unbiased data that reflected habitual long-term diets. The food groups were classified into beneficial foods (including fruits and vegetables), adverse foods (think junk foods and soft drinks) and neutral foods (refined grains, lean meats).

After considering several factors such as age, sex educational background, and calorie consumption, it was found that people who ate the most nutritionally rich plant foods and very little adverse foods were 52% less likely to develop cardiovascular diseases.

The research also pointed out that even switching to a plant-centred diet led to lesser risk in terms of cardiovascular diseases.

As this study is observational, it cannot be used to prove a cause-and-effect relationship between the diet and heart disease. The research, however, does suggest that a nutritionally rich plant-centred disease is definitely good for the heart. And since it also shows that including more plant-based foods has its benefits, it might be a good idea to start taking more vegetables and fruits whenever you can.

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What are the health benefits of swimming?

Hobbies are our best friends. We pursue them when we have either nothing to do or are tired from the day's work. While some hobbies merely help us to kill time, there are other hobbies that improve the quality of our life. Swimming is one such hobby.

There are more benefits to swimming than simply cooling off on a hot day. Swimming is one of the best exercises that benefit our entire body. The more we learn about swimming the more we will want to add it to our list of favourite hobbies. It is a great, year-round hobby and takes very little gear to get started.

Swimming not only burns calories, but is easy on the joints, supports our weight, builds our muscular strength and endurance. The other health benefits of swimming are that it keeps our heart rate up and takes some of the stress off our body. The most beautiful aspect of swimming is that we can set our own pace fast as we like go as otherwise just take slow laps in the pool. Swimming uses all the muscles in the body - SO whether it is a gentle breaststroke or hammer butterfly, we get a full body workout.

Swimming is perfect for our mental health as well. According to the Centre for Disease Control and Prevention, swimming for just 2.5 hours per week decreases the risk of chronic illness. By toning and developing a wide range of muscles, swimming helps prevent the injuries that can occur in youth who specialize in a sport from a younger age.

But swimming for beginners can be challenging if you don't know what to do in the pool. Hence, it's extremely important to start swimming by using a beginners' guide and including all the safety measures. It is essential to find the right pool and take proper swimming lessons and not try out anything on your own. The best way to pursue swimming as a hobby is to join a swimming club. To get started, one can begin with just the swim workouts.

Swimming was one of the eight sports practised at the first Paralympic Games in 1960, and has now become most popular. Swimming has been part of the Olympic schedule since the very first modern Olympic Games held in 1896. New additions to the Games programme for Olympics 2020 in Japan are men's 800m freestyle, women's 1,500m freestyle, and the exciting mixed 4x100m medley relay. The competition (excluding marathon swimming) will take place from 24 July to 1 August 2021. Swimming world champion Ariarne Titmus will be in one of the most-anticipated races of the Tokyo Olympics.

Credit : Jubliee cradozo (The Teenager Today)

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Why is it important to keep your body clean?

You might think that looking clean is just something that adults worry about. But you should think about it too. Keeping yourself clean helps you stay free of harmful germs.

Whether you play, work, shop or visit a friend, your hands pick up germs all day. If the germs get into your food, or if you lick your fingers or bite your nails, it is easy to see how the germs can get inside your body. But you do not have to let this happen.

You can get rid of the germs you collect. After going to the toilet, wash your hands with soap and water-and don’t forget the backs of your hands. Wash your hands before meals so germs don’t get into your food-and inside you. Also wash your hands after sneezing and coughing, especially if you are sick.

The skin on other parts of your body picks up germs too. These germs may even cause an unpleasant smell. That is because they feed on the oil in sweat. Then they multiply and die-that’s where the bad smells comes from. So take a bath or wash the places where you sweat most.

Keeping clean not only makes you feel good, it also helps you to stay healthy.

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Why do you need sleep?

Think about how you feel when you don’t get enough sleep. You feel tired, you can’t think very well, and you may get angry easily.

Sleep helps keep you healthy. When you sleep, your muscles rest. So does your brain.

People who get enough sleep each night are able to think more clearly. They do not make as many mistakes as people who do not get a good night’s sleep. And they may react more quickly.

People who get enough sleep night after night also are better able to fight off diseases. They do not get as many colds and other illnesses as people who are always tired.

The best way to get a good night’s sleep is to go to bed at the same time each night and wake up at the same time each morning. While you may want to sleep late on weekends, try not to. Oversleeping can keep you awake the next night.

The next time it’s bedtime, give your brain a treat. Go to bed on time, and give it the rest it deserves.

If you have trouble falling asleep– or simply do not want to go to bed– try these ideas to make bedtime a good time:

  • Listen to a book or soft music on a CD.
  • Imagine yourself in your favourite place.
  • Think about what you did today, and what you will do tomorrow.
  • Imagine sheep jumping over a fence one by one. Count each sheep as it jumps.

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Why should we look after your teeth?

There is a war going on inside your mouth. The enemy is plaque, sticky white coating that grows on teeth. Plaque destroys the outside of teeth by sending out an army of acids. It sends poisons into the gums.

How can you fight back? The handiest weapon you have is your toothbrush. Brush with small, round movements to clean the outside of your teeth. Then move the toothbrush up and down to clear away the plaque between your teeth. To hold back plaque, your dentist may also tell you to floss your teeth at least once a day.

You also can help your teeth by choosing healthy foods. The more often you eat sugary things, the worse it is for your teeth. As soon as something sugary is around, plaque sends out a new army of acids. The more often you eat sweets, the more acid you have to fight. That’s why dentists suggest that you eat snacks such as fruit and vegetables.

If you do eat sugary things, eat them at mealtimes and brush your teeth soon afterwards. Try to avoid sweet foods that stick your teeth, such as sugary cereals and mints.

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