A new study says walking a minimum of 4,000 steps a day significantly reduces one’s risk of early death.
The study also said taking 2,337 steps a day will reduce one’s risk of death specifically from cardiovascular disease.
Published in the European Journal of Preventive Cardiology on Wednesday, the research analysed data on nearly 227,000 people from 17 studies performed in Australia, Japan, Norway, Spain, the United Kingdom and the United States.
The study, its researchers said, set out to examine if taking up to 20,000 steps a day had health benefits.
The researchers found that there were greater health benefits as people increased their number of steps.
Adults aged 60 and above who walked between 6,000 and 10,000 steps a day saw a 42% reduction in risk of early death.
The researchers found that people under 60 who walked between 7,000 and 13,000 steps a day had a 49% reduction in risk.
Approximately 4,000 steps a day were associated with a “significant” reduction in the risk of early death.
But the biggest impact on risk occurred when people walked more than 7,000 steps a day, with the most benefit occurring at about 20,000 steps.
“The more steps you walk, the better the effects on your health,” said Maciej Banach, deputy editor-in-chief of the European Society of Cardiology, who is the first author of the study.
“Every increase of steps by 500-1000 steps/day may be associated with significant mortality reductions.”
The study ruled that anything below 5,000 steps a day is considered a sedentary lifestyle.
“Every increase of steps by 1000 steps/day is associated with a 15% reduction in the risk of dying from any cause,” Banach, who is also an adjunct professor of cardiology at Johns Hopkins University School of Medicine, added.
“Every increase by 500 steps/day is associated with a 7% reduction in dying from cardiovascular disease.”
Diet tips for women with polycystic ovary syndrome
Polycystic Ovarian Syndrome (PCOS) is a common hormonal condition that affects women of reproductive age.
It is known to trigger weight gain and cause difficulty in losing weight.
In addition to irregular menstrual cycles, women with PCOS may potentially suffer from hirsutism – a condition that causes an excessive amount of hair growth on their faces, bodies and legs.
Experts say patients with PCOS can manage their condition by taking special care in lifestyle and diet choices.
Here are some diet tips to live by:
Patients with PCOS should embrace foods that aid in the reduction of inflammation like tomatoes, dark leafy vegetables, blackberries, blueberries, cherries, avocado, coconut, green tea, olive oil, fatty fish rich in Omega 3.
Lean proteins like fish are also an excellent choice for a PCOS diet.
Whole foods are rich in fibre, causing the body a long time to break them down. This means that metabolism in breaking this food type down is slower and therefore produces a lesser amount of insulin and the production of lesser testosterone.
Examples of whole foods include fish, meat, vegetables, healthy oils, nuts and seeds.
Foods to avoid
Avoid saturated or hydrogenated fats as well as sugar, honey and refined cereals. Pasta with durum wheat, semolina and durum as main ingredients should also be avoided.
Soy: PCOS patients struggle with ovulation and their menstrual cycle. Soy has been studied to cause a delay in ovulation in human females.
Refined carbohydrates: Foods containing refined carbohydrates like white bread are a complete no-no for PCOS patients. They tend to cause inflammation and excessive production of insulin.
Food to eat
Fruits such as watermelon, peaches, berries, oranges, papaya, pears, and apples are good for PCOS patients.
In the cereals department, PCOS patients should gravitate towards barley, quinoa, oats, oatmeal, and bran flakes.
Skimmed or toned milk, soy milk, tofu, paneer, yoghurt are the recommended dairy products while the must-eat vegetables include carrots, peas, broccoli, lettuce, mushrooms, tomatoes, peppers, and onions.
Holding in urine, high caffeine consumption…See 10 common habits that damage your kidneys
Kidneys are an essential part of the body’s purification system.
For many reasons, it is imperative to take good care of the kidneys but several people are guilty of letting down this important organ.
Here are some of the common ways humans put their kidneys at risk.
Holding in urine
This might sound odd, but almost everyone does it. The urge often comes during a car ride, in the middle of a phone call, or when there isn’t a bathroom nearby.
Holding in urine on a regular basis increases pressure, which can lead to kidney failure and kidney stones. When nature calls, it’s best to listen.
Insufficient water intake
One of the important functions of the kidneys is to filter blood and get rid of toxins and waste materials that can harm the body.
When you don’t drink enough water, those toxins and waste materials start to accumulate, eventually causing severe damage.
High salt consumption
Regularly eating too much salt can also cause huge damage to your kidneys as well as other health problems. The kidneys metabolise 95 percent of the sodium consumed through food.
When salt intake is high, the kidneys need to work harder to excrete the excess salt. This, in turn, can lead to decreased kidney functioning, causing water retention in the body.
Water retention can cause a spike in blood pressure and increase the risk of developing kidney disease.
High protein diet
Consuming an excess of animal protein (especially red meat) increases the metabolic load on the kidneys.
The more animal protein one consumes, the harder the kidneys have to work, which can cause stress and lead to kidney damage.
Studies have shown that people who consume two or more sugary drinks a day are more likely to have protein in their urine.
Protein in urine is an early sign that the kidneys are not doing their job properly.
High caffeine consumption
Caffeine can raise blood pressure and put extra stress on the kidneys, just as salt can. Over time, excess coffee consumption (or caffeine consumption) may lead to kidney damage.
Drinking alcohol in excess
Drinking in moderation is fine, but excessive drinking can cause significant damage to your kidneys. Alcohol is a toxin that puts a lot of stress on your kidneys and liver.
According to the Centers for Disease Control and Prevention, smoking is bad for almost every organ of the body, including the kidneys. Several studies have shown the connection between smoking and kidney disease.
Smoking increases blood pressure, reduces blood flow and narrows the blood vessels in the kidneys. It can even accelerate loss of kidney functions and worsen existing kidney diseases.
Regular use of analgesics
Many of us have the habit of taking analgesics (over-the-counter painkillers) to control pain and reduce fever and inflammation. But this can damage different body organs, including the kidneys.
Chronic sleep deprivation is linked to many health problems, including kidney disease.
The body works while sleeping to repair kidney tissue that may be damaged, so depriving the body of sleep makes it harder to heal.
NAFDAC alerts public on recalled G Fuel brand Energy Drinks
The National Agency for Food and Drugs Administration and Control has notified the public that the recalled G Fuel brand Energy Drinks by T&E Imports and GPAE Trading Corp contains high levels of caffeine.
The notification of this product is contained in a public alert with No. 034/2023, issued to newsmen in Abuja on Thursday by NAFDAC Director-General, Prof Mojisola Adeyeye.
Adeyeye said that the agency was equally notified about the recall of the product by the Netherlands Food and Consumer Product Safety Authority and the Canadian Food Inspection Agency.
The NAFDAC boss said that the consumption of products containing high levels of caffeine could cause headaches, insomnia, irritability, and nervousness.
She said that people sensitive to caffeine can experience these effects at very low consumption levels.
Adeyeye also cautioned pregnant women not to take these products, adding that the possible health effects of consuming too much caffeine include the risk of miscarriage and a chance of low birth weight.
The D-G also stated that the affected products have no cautionary statement to limit the number of servings per day, adding that these products are sold online.
“The product is not registered by NAFDAC, which implored consumers and retailers to refrain from using, selling, serving, or distributing the implicated product.
“Members of the public are encouraged to report any suspicion of distribution and sale of unwholesome packaged food products to the nearest NAFDAC office.
“NAFDAC could also be reached on 0800-162-3322 or via email: firstname.lastname@example.org.
“Healthcare professionals and patients are also encouraged to report adverse events or side effects related to the use of any substandard NAFDAC-regulated product to the nearest NAFDAC office.
“NAFDAC could also be reached through the use of the E-reporting platforms available on the NAFDAC website www.nafdac.gov.ng or via the Med-safety application available for download on Android and IOS stores.
“The public could also reach NAFDAC via e-mail at email@example.com,” she added.
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Bodex F. Hungbo, SPMIIM is a multiple award-winning Nigerian Digital Media Practitioner, Digital Strategist, PR consultant, Brand and Event Expert, Tv Presenter, Tier-A Blogger/Influencer, and a top cobbler in Nigeria.
She has widespread experiences across different professions and skills, which includes experiences in; Marketing, Media, Broadcasting, Brand and Event Management, Administration and Management with prior stints at MTN, NAPIMS-NNPC, GLOBAL FLEET OIL AND GAS, LTV, Silverbird and a host of others
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