Do You Need to Walk 10 Thousand Steps to Stay Fit?

Ever heard of the advice to walk 10,000 steps per day? It turns out that the recommended 10,000 steps per day for health is based more on history than research.

According to Dr I-Min Lee, a professor of epidemiology at the Harvard T.H Chan School of Public Health and an expert in step counting and health, the 10,000-step target first became popular in Japan around 1960.

 At that time, a watchmaker wanted to take advantage of the citizens' interest in the importance of the sport after the 1964 Tokyo Olympic Games by mass-producing pedometers, which when written in Japanese, resembled people walking.

 The device, also known as the '10,000 step meter', has so far succeeded in instilling the goal of walking 10,000 steps per day in the minds of people around the world and in fitness trackers.

 However, as quoted from the New York Times, currently experts state that walking up to 10,000 steps is not the only way to improve fitness.

 A 2019 study by Dr Lee and his colleagues found that women in their 70s who regularly walked at least 4,400 steps per day reduced their risk of premature death by 40 percent, compared with women who walked 2,700 steps or less. per day.

 The risk of premature death decreased in women who walked more than 5,000 steps per day, but the benefits would not increase even if they could reach 7,500 steps per day.

This means that older women who walk less than half of the 10,000 steps a day tend to live longer than those who walk less often.

 Another study conducted in 2020 of nearly 5,000 middle-aged men and women of various ethnicities, found that 10,000 steps per day is not a prerequisite for longevity.

 In the study, people who walked about 8,000 steps per day were more likely to die prematurely from heart disease or other causes than people who walked 4,000 steps a day.

 However, there is nothing wrong if a person walks more than 10,000 steps per day. However, the more steps when walking, does not mean it will provide more benefits as well, including protection against premature death.

 Another popular study conducted in Ghent, Belgium in 2005 that examined a one-year sample of walking 10,000 steps per day found that only about eight percent of the sample had reached the daily goal by the end of the study.

 Even so, Dr Lee emphasized, there is nothing wrong if someone has a goal to walk how many thousand steps a day. However, the recommended physical activity by the US Government or other countries is to exercise at least 150 minutes per week or 30 minutes per day.

 If calculated in terms of the number of steps walked each day, then 150 minutes of exercise per week is equivalent to walking about 16,000 steps per week or 2,000-3,000 steps per day.

Natural Ulcer Remedies That Can Be Taken in the Kitchen

image source : Health Kompas

 Boils are red bumps on the skin that are filled with pus and cause pain. For those of you who are looking for an ulcer remedy, some of the home ingredients below can be tried.

However, before discussing ulcer medicine, there are a few things you need to know about this disease. Never try to squeeze or squeeze the boil, as this can make the skin disease worse.

Boils can appear due to infection with Staphylococcus aureus bacteria in the hair follicles, so that the skin swells, fills with pus, and causes pain. Boils can appear anywhere on the skin, but they are most common in areas that are prone to sweating and are covered with hair.

Here are some natural boils that you can try at home.

1. Epsom salt

Ulcer medicine that can be tried is Epsom salt. This salt can help drain the pus and allow the boil to drain.

Dissolve Epsom salt in warm water. Then compress the boil with Epsom salt water solution for 20 minutes. Do this at least 3 times a day until the boil is gone.

2. Tea tree oil

The next boil remedy is tea tree oil or tea tree oil. This oil has strong antibacterial and antiseptic properties to treat the bacterial infection that causes boils.

However, this oil should not be applied directly to the skin, because it can cause a burning effect. You can mix five drops of tea tree oil with one teaspoon of coconut oil or olive oil.

Apply diluted tea tree oil to a cotton swab, then apply it to the affected skin 2-3 times a day. Do this step until the boil disappears.

3. Neem Oil

Neem oil has antiseptic, antibacterial, and antimicrobial properties that can help treat skin infections, including boils.

Uniquely, turmeric powder for the treatment of boils can be done in two ways, namely drunk or applied to the surface of boils. To consume it, you can boil a teaspoon of turmeric powder in water or milk, and drink it 3 times a day after it cools down.

If you want to apply it, first mix turmeric powder with water or ginger so that it becomes like a dough, then apply it on the boil at least twice a day.

4. Warm compress

Quoted from Healthline, warm compresses can help increase the circulation of white blood cells and antibodies to the stimulated area to fight infection. Do this 3-4 times a day with 20 minutes of each compress, until the boil disappears.

5. Castor oil

Castor oil contains a compound called ricinoleic acid. These compounds have strong anti-inflammatory properties.

In addition, castor oil also has antibacterial properties so it can be used as an ulcer medicine. You can apply it directly to the boil at least 3 times a day until the boil is gone.

6. Turmeric Powder

The antibacterial and anti-inflammatory properties of turmeric powder can help heal boils.

To use, you can apply it directly to the boil. Do this 3-4 times a day.

Food and drinks should be avoided at breakfast

Often in the morning our time is limited and instead we eat whatever we find first. This habit can harm the body because breakfast with unhealthy food is even worse than not having breakfast at all.

It's best to try your breakfast every day is a good breakfast of fiber, protein and fat. Note the following 5 things so that you don't include them in your breakfast list:

Donuts

Donuts are delicious, and maybe most of you often eat them along with coffee. But eating donuts at breakfast is a bad choice.

One donuts contains around 400-500 calories and 30 grams of artificial sugar. The content can increase your blood glucose level and even make you sleepy.

1. High sugar granola bar

If you are turning to change your lifestyle healthier, you might see many health influencers consuming granola bars and sounding very healthy. But most of the marketable granola bars can be less healthy.

On average, granola bars only contain 1-3 grams of fiber and too much sugar. It not only increases blood sugar levels but can also cause inflammation in the body.

2. Donuts

If you want to drink coffee in the morning, make sure your stomach is filled with food that is heavy enough to feel full and not feel hungry.

3. Juice packaging

Fruit juice is good and healthy, but if you drink it from box juice sold in supermarkets, the fact is not as healthy as that. Box juice instead becomes a bad choice, especially if you are trying to lose weight by managing your taste.

Read Also : the dangers of consuming too much sugar

Some of them contain only a small amount of fruit juice and are sweetened with sugar which can cause obesity, diabetes and also several other chronic diseases. Too much sugar actually makes you often hungry and even makes you snack and gain weight

4. Coffee 

In this modern age, who doesn't start the morning by drinking coffee? Coffee is good for the body and healthy, but it is not recommended to drink it when your stomach is empty.

That’s the breakfast menu that you should avoid. Because most contain a lot of sugar which is very dangerous for the health of the body.

10 days do not consume sugar, this will happen to your body

A study conducted by the National Institutes of Health, has shown that reducing added sugars in the diet of children can improve their overall health very quickly.

The study looked at 43 obese children and found that eliminating or reducing added sugars, even by keeping the same amount of calories and junk food in their diet, led to the rise of many obesity-related health problems in just 10 days.

Children who were included in the study not only were obese, but also suffered from chronic metabolic disorders, such as high blood pressure or high cholesterol.

Although there is no change in caloric intake and other fatty foods, children are able to lower their blood pressure and cholesterol, some of them even lose weight. During the experiment, the children replaced the sweet cereal and pastry with a bagel.

They are still allowed to eat as much fat as they want during the experiment. Some children even improve liver and kidney function.

In this study, Robert Lustig, a pediatric endocrinologist at Benioff Children's Hospital at the University of California San Francisco said:

"This paper says we can change the child's metabolic health for about 10 days without altering calories and without changing body weight - just by taking additional sugar from their food. From a clinical point of view, from the point of view of health care, it's very important. "

Although this study shows a great development of nutrition, but many scientists and nutritionists are still skeptical. Barry Popkin, professor of nutrition at the University of North Carolina at Chapel Hill said, you should remain vigilant with the results of this new study.

"While this work gives the impression of a dramatically beneficial health effect, there is too much careful and well-controlled study on this topic that found no dramatic and unique results."

5 dangerous diseases due to high cholesterol

Ideally, blood cholesterol levels should be in the range 160-200 milligrams per deciliter. If cholesterol levels soar, you should be vigilant because it can have adverse health effects. The proof, a series of diseases can appear because the level of cholesterol that exceeds the normal limit.

Quoted from the Health Line, the formation of plaque in the arteries is one of the problems of this one disease. For a more complete discussion, see here.

1. Stroke

Plaque formation due to cholesterol can also affect the reduction or even stop the blood supply to the brain which could be the cause of stroke.

Characteristics of stroke include the face of the pale, loss of balance, and decreased vision. If you find any of these signs, seek medical help immediately.

2. Blood Vessel Disease Perifier

Again, this disease can occur when plaque builds up in the artery walls. The danger, this can block blood to the kidneys, arms, abdomen, and legs.

Early PAD symptoms include cramping, fatigue, foot pain during activity or exercise. Further signs that may occur due to reduced blood flow include pallor, tissue death caused by lack of blood supply (gangrene), or leg injuries that are not healed or healed but are very slow.

4. Hypertension

Hypertension and high cholesterol are also closely related. When the arteries hardens and narrows due to deposits of cholesterol and calcium plaque, the heart becomes tougher to pump blood. As a result, high blood pressure becomes abnormally high.

This is what causes a person who has high cholesterol can have a risk of high blood pressure. Therefore, from now on improve lifestyle, set diet and exercise diligently.

5. Heart Attack

The formation of plaque on the arteries makes the occurrence of hardening of the arteries. This can make the arteries narrow and reduce the flow of blood to the heart which can cause chest pain or even heart disease.

Please note symptoms of heart disease between women and men can be different. But in general, its features such as chest pain, fatigue, backache, nausea, and shortness of breath.

The benefits of drinking warm water for the health of the body

Warm water has a myriad of health benefits that are unknown to many people. Good warm water is water that is colorless, smelly and also tasteless.

In general, water is a beverage that is important to overcome many health problems. Because white water is a very easy liquid to be absorbed by the body.

Drinking water on an empty stomach provides great benefits to the health of the body.

Drinking Water

Image source: Freegreatpicture.com

As for drinking hot / warm water has many advantages that are not obtained when you drink plain water.

The benefits of drinking warm water, namely:

1. Relieves the nose and throat

When experiencing unpleasant conditions such as cough and runny nose, the body will feel uncomfortable on the nose and throat.

Especially for those who experience cough with phlegm, throat often contain very uncomfortable sputum. When the nasal congestion was clogged.

When experiencing these conditions it is necessary to drink warm water. Warm water can relieve nose and throat.

Warm water can also act as a natural antibiotic that kills germs or bad bacteria in the throat, which will make the throat relief.

Warm water dissolves phlegm and helps to eliminate it. Warm water also helps in clearing the clogged nose.

Drinking warm water becomes an excellent natural remedy for colds, coughs and sore throats.

2. Lose weight

Warm water has a function to spur an increase in body metabolism, which helps to lose weight to be ideal.

Drinking warm water to lose weight can be optimized, how: warm water mixed with fresh lemon juice.

So when the morning is recommended start your activity by drinking a glass of warm water. Do not forget to mix lemon juice.

You can use a tea filter to keep the lemon seeds from entering the water. After drinking it, do not eat it for 15 minutes to warm water that is included lemon juice reacts.

Later lemon juice will react to break down the fatty tissue that accumulates in the body. Especially on the abdomen, arms and thighs.

3. As a natural detox for the body

Warm water can be used as a natural detox, which is to remove toxins in the body.

Many toxins are in the intestine because the intestines are the digestive organs through which food has been ingested. Where many body toxins emerge from the food consumed.

... Especially unhealthy foods such as those high in fat, cholesterol, preservatives, dyes, artificial sweeteners, and oily foods.

Unhealthy food is not absorbed by the body, and then the toxin is at risk of sticking to the intestine. Later this detox process to remove toxins through the process of sweat, urine and feces.

The danger from these toxins that accumulate in the body, can lead to serious problems of bowel cancer.

That way, it is recommended after waking up and washes your face and hands, then drink warm water, try to make the body become sweaty afterwards.

When the body sweats indicates that body temperature is on the rise. As the body temperature rises, the toxins will be released through sweat, the rest will be released through the urine and feces.

4. Reduce the itching in the throat

When experiencing a cough then you feel that itchy throat that makes you continue to cough many times.

The occurrence of itching in the throat due to the virus. By drinking a glass of warm water very useful to relieve itching in the throat. That will work against the cough virus inside the throat.

5. Smooth digestion

Need to limit the consumption of ice water and try to routinely drink warm water. Where ice water can coagulate oil and fat in the body.

Ice water also cannot absorb the content of food consumed, so that although the consumption of nutritious food but cannot be absorbed body by the maximum.

The drinking of warm water (especially after a few meals) is useful for food to be absorbed perfectly. Warm water is able to dissolve oil and fat along with blood circulation, thus preventing the occurrence of fat clots and cholesterol in the body.

6. Cures constipation

This condition occurs usually due to lack of drinking water, where the body fluid resulted in decreased ability of intestinal movement.

Drinking a glass of warm water on an empty stomach in the morning is useful to maximize bowel movements in the process of digestion of food, which benefits also to overcome the problem of constipation.

Hot or warm water also plays an important role in the process of breaking food particles through the intestines.

7. Relieve stomach pain due to menstruation

When menstruating, can cause cramps or abdominal pain. During menstruation, should not drink ice water because it can make dirty blood (due to menstruation) cannot be released perfectly from the uterine wall.

# 8. Blood Circulation

Consumption of warm water is able to smooth blood circulation in the body. It can happen because hot water can dilate blood vessels. With a wide enough blood vessels, providing benefits for blood to the whole body to be smooth.

9. Eliminates bad breath

Drinking warm water can help eliminate bad breath that makes you and the person near you become uncomfortable.

That's because the warm water is quite effective in reducing the remaining plaque that sticks in the mouth. Where the rest of the plaque that triggers bad breath.

10. Throw away the fat

Hot or warm water that you drink it also plays a role in the process of excessive fat removal from the body, to be removed through CHAPTER, urine and sweat.

So that excess fat will not accumulate in the intestine or in the body in general.

11. Maintaining healthy nerves

The consumption of warm water circulates blood, which uses to support neurological activity to be smooth. So drinking warm water helps you to concentrate better.

12. Calming & relieving stress

Warm water is also useful for the health of one's soul, when the soul is experiencing cramped, upset and something like that it is advisable when morning and evening to drink a glass of warm water.

If in the morning try to walk around the breathe fresh air in the morning. That will help the body more relaxed, where the soul and mind become calm.

13. Eliminate sleepiness

When the morning you are advised to drink warm water. Drowsiness usually occurs due to poor sleep, or too late sleep, and other causes.

To overcome the drowsiness, which sometimes also afflict people who sleep enough, then by drinking warm water that will make the body sweat?

... Perspiration signifies an increase in body temperature that will affect mood and make sleepiness disappear.

So when in the morning, luggage is lazy to do the activity, especially the cold morning weather conditions (due to rain, etc.) to make incidence feeling lazy.

Drinking a glass of water can be exciting in the morning.

14. Overcome the cold weather

Drinking warm in cold weather is very enjoyable. Drinking warm water raises the body temperature, which can overcome the feeling of coldness experienced.

15. Relieves toothache

Toothache can be reduced to symptoms of pain by drinking warm water. That's because warm water can act as an antibiotic.

 So painful when toothache can be relieved by warm water.

You can immediately drink warm water when the pain arises in the teeth. You can also rinse with warm water.

16. One of the secrets to having bright shining skin is by drinking water. That's because water plays a role in the detoxification process that can cleanse acne and other fats on the skin.

# 17. By drinking a warm drink, the body will sweat. Sweating helps cleanse the skin cells by taking excess water and salt from cells and body.

# 18, Drinking water on an empty stomach stimulates the growth of red blood cells. This is useful for the body more energized.

# 19. Drinking a glass of hot / warm water is considered effective enough to overcome the problem of menstrual cramps, abdominal pain, headaches and fever.

20. Drinking water especially warm water in the morning is effective to improve the body's metabolic system. This makes the ability to absorb and digest food to the maximum, so as not to lead to obesity.

21. Drinking warm water in the morning serves to boost the immune system. So the body can be more avoided from disease attacks.

22. Drinking warm water helps to rid the body of toxins, repairing skin cells due to free radicals. This is useful for maintaining skin elasticity, and make damaged skin cells become smooth again.

23. Drinking warm water helps you to get soft and shiny hair. Warm water helps to keep the nerve endings in the root of active hair, which makes the natural vitality of the hair awake.

24. Drinking warm water also helps the growth of hair roots, which maximizes hair growth process.

25. Warm water becomes a natural way to reduce pain. That's because it has a calming effect on the muscles, especially the muscles in the abdomen, as well as increasing blood flow. So as to reduce symptoms of abdominal cramps.

Side effects of drinking warm water

The many benefits of drinking warm water does not require us to drink it continuously. When the condition is hot then avoid drinking warm water because it will increasingly make the body temperature hot, and drain energy. Here other side effects of drinking warm water:

Drinking warm water can exhaust the stomach

Does not relieve thirst

If excessive drinking

the dangers of consuming too much sugar

Who does not like the sweetness of sugar taste? And who can resist the temptations of sweet foods like pudding, chocolate, or ice cream? Many people would love it because sweet foods or drinks are often considered more delicious for consumption.

Finally, unwittingly, sugar will easily enter into your body in large quantities, both in the form of food / beverages. In fact, the World Health Organization (WHO) has recommended reducing the amount of sugar intake by less than 10 percent of daily energy intake - or even better if less than 5 percent.

The recommended sugar intake limit for adults is 50 grams or the equivalent of twelve teaspoons of sugar per person per day. While the American Heart Association (AHA) recommends children aged 2 to 18 years to not consume more than six teaspoons of sugar in the daily diet. The recommendations do not include sugars found naturally in milk, fruit or vegetables.

When you eat sugar, your body will get glucose derived from sugar. The glucose will be stored in the body as a backup energy. However, although sugar can provide energy, you still have to limit your sugar intake to your body. Because otherwise, the excess sugar in your body will adversely affect your health. Here are some consequences of excessive sugar consumption on your body.

1. Always want to eat

In addition to burden the liver, excess fructose in the body can also disrupt the body's metabolic system by shutting down your appetite control system. The condition triggers the body's failure to stimulate the production of insulin hormone, increasing the production of the hormone ghrelin that plays a role in causing hunger, but decrease the production of leptin hormone that plays a role in causing satiety.

This is evidenced in studies showing that excessive consumption of direct sugar / fructose can increase the production of ghrelin, and reduce the body's sensitivity to the hormone insulin. This is what makes you will always be hungry despite having eaten a lot.

2. Insulin hormone resistance

The more sugar you eat, the more insulin production your body will produce. The hormone insulin plays a role in helping convert food into energy. However, when body insulin levels and sugar levels are high, it will make the sensitivity of hormone production decreases and makes glucose accumulate in the blood. Symptoms experienced by this condition, called insulin resistance, are fatigue, hunger, brain fog, and high blood pressure.

3. Dental caries

Dental caries occurs when the bacteria that live in the mouth digest the carbohydrate residue from the food you consume, whether it is the rest of the sugar in the donuts you consume or other. The bacteria will decay and produce acids that can destroy tooth enamel / dentine.

4. Liver damage

Sugar that enters the bloodstream from the digestive tract will be broken down into glucose and fructose. Unfortunately, fructose is not produced by the body in significant amounts - because it is not really needed by the body. Thus, excessive sugar consumption can make the body of excess fructose that can burden the liver and cause fatty liver. This is what can trigger health complications.

Heart disease

Although the link between excess sugar consumption and heart disease is not so clear. However, a study in the Journal of the American Heart Association in 2013 states that excess sugar consumption can make the interruption of the way the heart organ in pumping blood.

Other studies have also shown that the consumption of excess sweet drinks can increase blood pressure and stimulate the liver to get rid of fat into the bloodstream. Both of these things can increase the risk of heart disease.

6. Metabolic dysfunction

Excess sugar consumption can lead to classic metabolic syndrome, such as weight gain, abdominal obesity, HDL decrease, elevated LDL, high blood sugar, elevated triglycerides, and high blood pressure.

7. Fat in the abdomen

The more sugar you consume, the more will increase the risk of fat accumulation in your waist and abdomen. It may also increase the risk of obesity.