Hot Peppers Make You Live Longer

 

Good news, spicy food lovers. You may outlive the rest of us.

 Hot peppers are the unofficial superfood we all need. They help you lose weight, jumpstart metabolism, and stimulate endorphins as a proven aphrodisiac. And based on a new study, they harness one more superpower: immortality.

Okay, it’s not that drastic, but hot peppers may be able to increase your lifespan. Researchers from the Larner College of Medicine at the University of Vermont found that the consumption of hot red chili peppers (not to be confused with the Red Hot Chili Peppers) is associated with a 13 percent lower risk of death, especially concerning deaths caused by heart disease or stroke.

 

These findings are based on 23 years’ worth of data collected from more than 16,000 Americans. Those who ate any amount of hot red chili peppers, excluding ground chili peppers, were considered chili pepper consumers. After 23 years, the death rate of pepper-eaters (21.6 percent) was lower than the death rate of participants who did not eat the peppers at all (33.6 percent).
The authors behind this study aren’t sure why chili peppers could delay death, but it could have something do to with capsaicin (the primary component of chili peppers) and its receptors in the body called TRP channels. Capsaicin improves digestion, has antioxidant properties that fight infections, and may fight cardiovascular disease. Certain types of TRP channels may protect against obesity.
So the next time you’re debating what kind of salsa to buy, opt for the hottest flavor. It could give you some extra time on this lovely planet of ours.
                               From  Reader digest  By Claire Nowak
   

Is too much sitting harmful?

 

          Sitting for long periods of time has been linked to a number of health concerns, including obesity, heart disease and even cancer. Don't believe it? Stand up and read on.     t’s time to step away from the computer and read this: According to one study, people who spend more than four hours a day in front of a screen have a higher risk of early death in general and a higher risk of events related to heart disease, such as chest pain or heart attack.But sitting in front of the TV isn't the only concern. Any extended sitting — such as behind a desk at work or behind the wheel — can be harmful. What's more, even fitting in some moderate or vigorous activity doesn't seem to significantly offset the risk of sitting most of the time.
The solution? Sit less and move more overall. You might start by simply standing rather than sitting whenever you have the chance.
For example:

• Stand while talking on the phone or eating lunch.
• If you work at a desk for long periods of time, try a standing desk — or improvise with a high table or counter.

Better yet, think about ways to walk while you work:

• Walk laps with your colleagues rather than gathering in a conference room for meetings.
• Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day.

The impact of movement — even leisurely movement — can be profound. For starters, you'll burn more calories. This can lead to weight loss and increased energy.
Plus, the muscle activity needed for standing and other movement seems to trigger important reactions related to the breakdown of fats and sugars within the body. When you sit, these responses stall — and your health risks increase. When you're standing or actively moving, you kick the processes back into action.
 

The calorie breakdown

 

    Read on to better understand how exercise impacts your calorie burn.    You most likely know this by now, but it’s worth repeating: Being active is an important part of any weight-loss or weight-maintenance program. When you're active, your body uses more energy — thus burning more calories. And when you burn more calories than you consume, you lose weight.
Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Because of changes that occur in the body over time, however, calories may need to be decreased further to continue weight loss.
While diet has a stronger effect on weight loss than exercise does, physical activity has a stronger effect in preventing weight gain and maintaining weight loss.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.
• Strength training. Do strength-training exercises at least twice a week. No specific amount of time for each strength-training session is included in the Department of Health and Human Services guidelines, but many suggest that two to three strength-training sessions a week for 20 to 30 minutes are enough for most people.

Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines or performing activities such as rock climbing or heavy gardening.
As a general goal, aim for at least 30 minutes of physical activity every day. Check this chart to find out the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.

Weight loss: Try these walking tips

   

    weight loss: Try these tips      Want to step it up a notch? Start with this walking schedule and keep building as you get more fit.  Walking is a gentle, low-impact cardio exercise that can ease you into a higher level of fitness and health. It's safe and simple. And regular brisk walking can provide many of the benefits of more vigorous exercises, such as jogging.
Try this 10-week walking schedule
Not sure how to get started? This 10-week walking schedule can put you on the path to better fitness and health. Before starting this program, check with your doctor.

Week	Walking schedule (time, # of days a week)*	Weekly total
1	15 minutes, 2 days	30 minutes
2	15 minutes, 3 days	45 minutes
3	20 minutes, 3 days	60 minutes
4	25 minutes, 3 days	75 minutes
5 & 6	30 minutes, 3 days	90 minutes
7 & 8	30 minutes, 4 days	120 minutes
9 & 10	30 minutes, 5 days	150 minutes

*Doesn’t include warm-up and cool-down time.
Once you get started, follow these tips to prevent pain and injuries:

• Start slow and easy. Unless you're a seasoned fitness walker, follow our schedule to give yourself several weeks to work up to 30 minutes or more five days a week.
• Dress appropriately. Wear comfortable walking shoes that fit well, along with loose-fitting clothing and layers to adjust to changes in temperature.
• Warm up. Spend five to 10 minutes walking slowly — or walk in place — to reduce your risk of injury.
• Stretch. After warming up, stretch your muscles for about five minutes before walking. Don't stretch unless you've warmed up first.
• Maintain good posture. Hold your head high, swing your arms naturally and gently tighten your stomach muscles.
• Assess your intensity. If you're so out of breath that you can’t carry on a conversation, you're probably walking too fast.
• Track your progress. Track how many steps or miles you walk and how long it takes — a pedometer is a great tool.
• Make walking fun. Plan several different routes for variety. Listen to your favorite music. Invite friends or family to join you.
• Cool it. After walking, cool down for five to 10 minutes. Walk slower than you were. Stretch your calf muscles, quadriceps (upper thighs), hamstrings and back. This after-workout stretch allows your heart rate and muscles to return to normal.

The most important part of any exercise plan is making sure you stick with it. To stay motivated, be patient and flexible. If you don't meet your daily goal, do the best you can, and get back to your regular walking routine the next day. Remember how good it feels after you've had a refreshing walk. Plan several different routes for variety, and make walking a social event — invite friends or family to join you. Once you take that first step, you'll be on your way to an important destination — better health.
From the Mayo Clinic