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Science Says Eating More Fat Can Be Good for Our Health

Science Says Eating More Fat Can Be Good for Our Health

Because of the current fitness industry trend of setting unrealistic body image expectations for drug-free men and women, many different myths about nutrition are recognized as healthy truths that help our organs function more efficiently. One of those notorious myths is that fat is unhealthy for you.

Sadly, this is a great lie and people who adapt their diets to this misconception are leading an unhealthy lifestyle—which is exactly the opposite of what they want to achieve. When people hear the word “fat,” they have the wrong idea about what this word actually means—they imagine things like obesity and deep fried foods. However, that’s just what advertising has planted in our minds, and you deserve to know what fat really is.

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There Is Not Just One Type Of Fat: The Good and the Bad

First of all, there’s not just one type of fat. Actually, there are four of them: saturated, monounsaturated, polyunsaturated and trans fats. Each of these types can be found in a separate group of foods. If you want to avoid bad cholesterol, you should limit your intake of saturated fats that are found in dairy products and meats, and trans fats which are produced artificially and added to a large number of products, and can sometimes be found under the designation “partially hydrogenated oils” or “hydrogenated vegetable oil.”

Polyunsaturated fats are actually oils such as sunflower, corn and walnut, all of which are typically used when cooking. Unfortunately, when exposed to high temperatures, e.g. in a frying pan, these vegetables oils turn to trans fat, and it is this group that increases the risk of getting cancer and many other diseases.

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Monounsaturated fats have a completely different effect—they help lower your weight in a healthy way and they can also prolong a person’s life. These fats are highly concentrated in avocado, nuts and olives, and you should add them to your diet and do so on a daily basis. So, these oils are best used as salad dressing, or better yet, you can simply consume olives and different seeds instead of just their oils.

You have probably heard of Omega-3 fatty acids, because there is plenty of information about their benefits all over the Internet—they help your organs fight off various diseases and they help build a strong immune system. They can be found in oily fish like trout, salmon and herring, as well as flaxseed oil.

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Our society is practically obsessed with weight issues, and more often than not, people can’t cope with the fact that the functionality of their body decreases with age—which is only natural. This happens because the production of HGH (Human Growth Hormone) significantly decreases when we hit our late twenties, and you can’t expect your body to deal with everything you throw at it as effectively as it did when you were young. So, it’s quite necessary to change your habits if you want to keep your youthful look as long as possible.

It’s Necessary for Your Brain

Considering the fact that your brain is about sixty percent fat, having a low fat diet actually prevents your mind from functioning properly. Basically, when you eat less fats in order to look good, you’re only sacrificing your brain—sounds terrible when you put it this way, doesn’t it?

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Vitamins A, D, E and K can’t be transported into your body by water, and they need fats so that your body can absorb them. You should know that these vitamins are quite necessary for your body, if you want to decrease the risk of developing diseases like Parkinson’s and Alzheimer’s.

It’s Healthy for Your Skin

The largest organ in the human body that protects all the other organs—skin—is made out of a huge number of cells that have regenerative abilities. As we get older, the power of those abilities significantly decreases. In order to prolong their lifespan (and yours, as a matter of fact), it’s quite necessary to intake healthy fats that fight against dry skin and various other skin diseases.

It Boosts Your Immune System

Preventing your body from feeding on fats directly affects the strength of your immune system. For it to be able to fight off various invaders that attack your organs on a daily basis, you need access to saturated fats, so that you won’t have any troubles with bacteria, fungi and viruses.

I really hope that you now have a different image in your mind when you hear the f-word. Fats are something your organs desperately need in order to function properly. Obviously, your looks are directly connected to your health, so if you take in moderate amounts of healthy fats each day, you’ll look good, as well.

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Aleksandar Ilic

Blogger, Social Media Butterfly, Guitarist

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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