Health
7 reasons why swimming is better for you than the gym
Without affecting your bones and joints, an hour of swimming burns almost the same amount of calories as running.
It also combines muscle and cardiovascular workout, making it the best activity to get an entire body workout at the same time.
But before we get into the benefits of swimming, how does one get started on doing their laps at the pool?
If you are a beginner, fortunately, many gyms have swimming services.
Because of swimming’s intensity, however, it is better to start with a pool near your residence in order to access your home easily to rest after a swimming session.
Preparing the muscles
Get a trainer if you need help getting started.
You may want to warm up your muscles by starting at the gym for strength training to wake your muscles before hitting the water.
Strength training includes squats, deadlifts (bodyweight or overhead for half bodyweight), pull-ups (assisted or unassisted) and double-digit reps.
Abide by the pool rules and ask for help where you think you might need it.
Caution and safety
As with any other workouts, swimming requires that you get a greenlight from your doctor in case of injury or medical issues.
Swim within designated areas.
Bring a friend along if the swim area does not have a lifeguard.
Take swimming lessons if it is your first time.
It is recommended to swim when the sun is not high up in the sky.
Carry lotion to protect your skin.
Drink plenty of water, the exercise causes dehydration even if you will feel cool from the water.
Avoid caffeinated drinks and alcohol when you are going for a swim.
Benefits
- Full body work out
It spikes your heart rate without straining the body, builds muscle endurance and strength while toning them.
All swimming techniques focus on various muscle groups while the water makes for gentle resistance. The techniques include breaststroke, backstroke, sidestroke, butterfly, freestyle. No matter which one you try, it will work a set of muscles.
- Cardiovascular workout
Swimming improves your heart and lungs function and makes them strong. Research at the TrustedSource shows that swimming lowers blood pressure and regulates blood sugar.
- Safe for injures and other bone conditions
Swimming is appropriate exercise for people who have injuries, arthritis, People with Disabilities (PwDs), among other conditions that might prohibit high-impact exercise.
It also provides pain relief, reduces stiffness and supports recovery for those who have injuries.
- Safe for asthmatics
Swimming involves breathing exercises that require holding one’s breath. These are great practice for boosting lung capacity and gaining control over breathing. However, indoor pools are recommended and a greenlight from the doctor is required since some studies suggest that chemicals used to treat pools might aggravate the condition. If possible, find a pool that uses salt instead of chlorine. - Burns calories
A person of 72 Kilograms burns approximately 423 calories within an hour of swimming at a leisurely pace. At a vigorous pace, the same person can burn up to 715 calories.
In comparison to walking at a leisurely pace, the same person would burn 183 calories in an hour while a trained person might burn about 365 calories in the same time.
- Improves your sleep
Swimming offers relief from sleep disorders like insomnia compared to cycling, walking and Stairmaster. For people limited by one issue or another and can’t get into high-end exercises, swimming is the best and safest option.
- Safe during pregnancy
One study from TrustedSource indicated that expecting mothers who swam in the early trimesters had a reduced risk of going into preterm labour and sustaining congenital defects.
Ask for permission from your doctor first before taking up swimming or any other exercise programme during pregnancy.
Health
NAFDAC warns against purchase of counterfeit anti-malaria drugs
The National Agency for Food and Drug Administration and Control (NAFDAC) has raised the alarm over the circulation of “counterfeit” Paludex tablets and suspensions in Nigeria.
The agency said the drugs, labelled as Paludex (Artemether/Lumefantrine), are manufactured by Impact Pharmaceutical Ltd, and Ecomed Pharma Ltd, Enugu and marketed by MD Life Sciences Ltd, Enugu.
The statement said laboratory tests conducted by a WHO-prequalified laboratory in Germany and NAFDAC revealed that the products contain zero percent active pharmaceutical ingredient (API), rendering them ineffective and potentially harmful.
NAFDAC warned that the products are not on its registered database and all NAFDAC registration numbers stated on the products are false.
“Genuine Artemether/Lumefantrine tablets or suspension is a combination of the two medications Artemether and Lumefantrine used to treat acute, uncomplicated malaria in adults and children,” the statement reads.
“The illegal marketing of medicines or counterfeit medicines poses a great risk to the health of people; by not complying with the regulatory provisions, the safety, quality, and efficacy of the products are not guaranteed.
“Also, poor-quality pediatric formulations or medicines in general have the potential of causing treatment failure when the API content is below the prescribed dose.
“All NAFDAC zonal directors and state coordinators have been directed to carry out surveillance and mop up the falsified products within their zones and states.
“NAFDAC implores distributors, healthcare providers, and patients to exercise caution and vigilance within the supply chain to avoid distribution, administration, and use of the products.
“All medical products must be obtained from authorized/licensed suppliers. The products’ authenticity and physical condition should be carefully checked.”
Health
Less sugar in a child’s first 1000 days reduces risk of chronic disease, study says
A new study has found that reducing the amount of sugar children get in the womb and as toddlers can protect them against diabetes and high blood pressure in adulthood.
Published in the journal Science, the research reveals a critical period for healthy nutrition in the first 1,000 days of a baby’s life — from conception to age two.
The study found that cutting sugar intake in this window decreased the type 2 diabetes risk by about 35% and the risk of high blood pressure by roughly 20%. The researchers also discovered a delay in disease onset of four and two years, respectively.
The research team anaylsed data from before and after the end of the United Kingdom’s world war II-era sugar rationing in September 1953.
In January 1940, the UK government began food rationing to ensure fair shares for all during the wartime shortage.
Access to sugar, fats, bacon, meat and cheese was limited. When the rationing of sugar and sweets ended in September 1953, the average adult’s daily sugar consumption nearly doubled almost immediately, from about 40 grams to 80 grams.
Analysing the UK BioBank database of 60,000 people, the scientists compared health in middle age for 38,000 people conceived and born during rationing and 22,000 people conceived soon afterward.
The analysis showed a 30% reduction in the risk of obesity among sugar-rationed babies.
The study by the team at the University of Southern California also found that the risk of type 2 diabetes and high blood pressure increased with age. However, it increased faster in those conceived after sugar-rationing ended.
The results showed type 2 diabetes started on average four years later in adult life where there had been sugar-rationing during early childhood, and blood pressure two years later.
There was a 35% reduction in type 2 diabetes for those babies conceived during sugar rationing and a 20% reduction in high blood pressure.
“Sugar rationing created an interesting natural experiment,” said Tadeja Gracner, the study lead author and a senior economist at the Center for Economics and Social Research at the University of Southern California.
“We all want to improve our health and give our children the best start in life, and reducing added sugar early is a powerful step in that direction.
“With better information, environment and the right incentives, parents can more easily reduce sugar exposure, for kids and themselves.”
Also speaking, Keith Godfrey, a professor from the University of Southampton, said: “This is convincing new evidence, providing further support that reducing exposure of the unborn baby and newborn infant to sugar has lasting benefits that include lowering the risk of diabetes and high blood pressure in later adulthood.
“The findings are in keeping with our research showing lower rates of obesity in the children of mothers who eat low glycaemic index foods during pregnancy that are digested and absorbed more slowly, causing a slower rise in blood sugar levels.”
A previous study also suggested that high sugar intake during pregnancy may affect a child’s intelligence.
Health
Five health benefits of aloe vera
Aloe Vera is a spiky succulent plant that grows naturally in dry, tropical climates like Africa, Asia, Europe, and southern and western parts of the United States. Over the years, this scrubby and pointy plant has been cultivated for its medicinal purposes.
Here are the health benefits you get from aloe vera as gel and juice.
- Aids digestion
Aloe vera, particularly aloe vera juice, has been proven to be a natural laxative.
The outer part of this plant contains a compound called anthraquinone glycosides which has laxative effects.
A study discovered that this compound can help relieve constipation while another research found that aloe vera could help reduce the symptoms of gastroesophageal reflux disease (GERD) — a digestive disorder that often results in heartburn — and irritable bowel syndrome.
However, when trying aloe juice for constipation for the first time, consume little amount of it.
- Reduces blood sugar levels
Both the gel and juice of aloe vera can help lower and control one’s blood sugar levels.
Several studies have indicated that taking aloe vera juice has some potential benefits for people with prediabetes and type 2 diabetes due to its effect on glycemic control.
- Rich in antioxidants
Aloe vera gel contains powerful antioxidants called polyphenols, which also have anti-inflammatory effects.
Antioxidants are important to health as they protect your body from damage caused by free radicals. These antioxidants have benefits ranging from reducing one’s risk of cardiovascular diseases to improving the immune system.
Aloe vera also has antibacterial and antiviral properties which is why it is used to treat and relieve burns and wounds.
- Promotes dental health
Due to its antibacterial properties, aloe vera juice and mouthwash improve various dental and oral conditions.
Aloe vera mouthwash is effective in reducing dental plaque. A study also showed that aloe vera mouthwash help reduces gum inflammation in people who had recently undergone tooth surgery to remove plaque.
- Skincare
Aloe vera is perhaps one of the most widely used herbal remedies for topical skin conditions. This is because the gel-like components of the plant are known to heal the skin from a variety of minor ailments.
This plant is also a natural moisturizer that helps soothes dry skin. Its anti-inflammatory properties also make it a potential treatment for skin conditions like burns, acne, and eczema.
Aloe vera also helps reduce the appearance of blemishes and wrinkles.
A 2009 study of 30 females over the age of 45 also prove that taking oral aloe vera gel increased collagen production and improved skin elasticity over 90 days.
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