Exercise!

In my last post, I wrote about flu season and how to prevent getting sick.  Another preventive is exercise!  It's also that time of the year when it seems appropriate to talk about exercise... It's so important that it gets its very own post!  Not only is exercise good for your physique, but it also improves your overall health.

Benefits of Regular Exercise:

• Reduces the risk of dying prematurely. 

• Reduces the risk of dying prematurely from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being. (This includes having more energy and an improvement in mood)

Experts advise that one should at least exercise moderately for 30 minutes five times a week.  Ideally, one should do 20 to 30 minutes of aerobic activity at least three times a week and muscle training and stretching at least twice a week.

Exercise is mainly good for your heart as most people say.  But why is exercise so good for you?  The reason is simply because people who exercise are generally in better shape than those who do not which results in fewer health issues.  For example one who does not exercise and eats unhealthy food will gain unwanted weight which causes strain to the heart and other issues such as high blood pressure and possibly diabetes.  Also, those who exercise generally have better balance and build up muscle which make them stronger and less likely to physically harm themselves by falling.

So don't forget to exercise this holiday season!

Flu Season!

It is around that time of the year again when people go get flu shots, flu season.  When I was young, I used to hate flu season because of the impending dread of having to get a flu shot.  How exactly do shot's help people anyway?  Most of the time, I still end up getting sick after getting a flu shot.  Now, there is a new way to get vaccinated from the flu, the FluMist® (which is a nasal spray)!  The FluMist® was meant for kids who are scared of getting a shot.  But it doesn't seem like it would be as effective as a shot, right?  Doctors always promote preparing for the flu season by taking preventives such as getting a flu shot or mist, however to better prepare myself and others, it would be nice to know exactly what they do to prevent getting the flu and the differences between them. Hopefully, this will provide all the information people need to know for the flu season!

What is the Flu?

 The flu, also known as influenza, is a contagious, respiratory disease that is caused by influenza viruses depicted above.  One might ask, "What is the difference between the cold and the flu"?  Both are respiratory diseases and the main difference is that the cold is much more mild than the flu.  While symptoms of the flu include fever, body aches, extreme tiredness, and dry cough, colds generally cause only a stuffy or runny nose.  Another major difference is that the flu can cause serious health issues that can result in pneumonia, bacterial infections, or hospitalization.  The flu is spread from person to person through tiny droplets that are made from coughing, sneezing or talking.  The virus can spread to people within six feet of an ill person.  It is very easy to get the flu from inhaling the virus or by touching a surface contaminated with the virus.  People can spread the flu one day before symptoms develop and up to 5 to 7 days after becoming sick.  To avoid getting the flu, it is essential to wash your hands often and avoid contact with public surfaces as it may have the flu virus on it.

Prevention

Avoiding contact with sick people or dirty surfaces may help one avoid catching the flu, however it is best to get a flu shot every season.  This is because every year, the flu virus may mutate and change.  When this happens, the previous flu vaccine may not be effective against the new strain of the flu.  Generally, everyone above the age of six months should get a flu shot, however certain people are advised not to.  For example, people with severe reactions to eggs, people who have had a severe reaction to a flu shot in the past, and people who are already sick should not get a flu shot.  For more information regarding who should or should not get a flu shot, click here!

The flu shot is a vaccine made of dead influenza viruses.  Since the flu shot is made from dead influenza viruses, people will not get the flu from the vaccine, however as a side effect, a person who receives a vaccination may become slightly sick.  This is because the immune system may be already weak and may be susceptible to other viruses.  Also, like all medications, the flu vaccine may cause allergic reactions although it is rare.  Other side effects include soreness, a low fever, and aches.  Despite these side effects, it is definitely still worth it to get the flu shot.

The nasal mist, FluMist®, is made of weakened instead of dead influenza viruses.  Despite that the virus is not dead, it has shown to be more effective in children aged 15-85 months.  Children less than two years of age are advised against the nasal spray and are encouraged to get the flu shot.  Side effects can include runny nose, headache, wheezing, vomiting, muscle aches, and fever.

Treatment

Prevention didn't work?  Not to fear, the flu can be treated with antiviral drugs that fight against the influenza viruses.  Antiviral drugs are not sold over-the-counter and a doctor's prescription is required in order to obtain it.  If one believes that he or she may have the flu, it is best to consult with their doctor to confirm it and so that he or she may be prescribed medicine to help combat the virus.

Have a happy flu season!

Chocolate is...Healthy?

Chocolate can be described in so many ways.  It is smooth, rich, creamy and delicious.  It can function as a dessert all on its own or as a topping or flavor to any other dessert.  Like many others in this world, I love chocolate.  I have also heard the many rumors of chocolate being healthy which I will confirm as being true.  However I am not satisfied just with knowing the benefits of chocolate, I want to know what is in the chocolate that makes it beneficial!  And so, I have decided to write about this topic as my first exploration into living healthy!

Chocolate is good for you.  However not all chocolates are.  There are three main types of chocolate: dark chocolate, milk chocolate, and white chocolate.  The difference between the three is the amount of cocoa liquor each of them contains.  The more cocoa is in the chocolate, the better it is for you.  Based on that, the chocolate with the most cocoa is: dark chocolate!  A 2010 German research involving whether chocolate is nutritional or not says that eating 6 grams (0.2 oz) of dark chocolate that is at least 70% cocoa a day is beneficial.  In comparison to dark chocolate, milk and white chocolate contain little to no cocoa liquor.  Instead, they contain condensed milk or powdered milk, cream, and lots of sugar which is NOT healthy.  Surprisingly, adding milk to chocolate does not increase its nutritional benefits.  Rather, milk adds to the fat content of the chocolate making it less healthy.  In the end, dark chocolate is the only chocolate you should be indulging in.

Dark chocolate has multiple health benefits which are due to that dark chocolate contains flavonoids, phenylethylamine, theobromine, and vitamins and minerals.

Foods that contain antioxidants:

 Flavonoids are plant-based compounds with antioxidant properties that are beneficial due to that they repair cellular damage.  Antioxidants are beneficial because they prevent oxidation in cells which is caused by free radicals in the body.  Other foods that contain flavonoids include blueberries, blackberries, strawberries, broccoli, cabbage, cauliflower, and legumes.  The flavonoids, or rather, the antioxidant properties in dark chocolate are responsible for lowering blood pressure, increasing blood flow to the brain and heart, controlling blood sugar, maintaining cardiovascular health, slows down the signs of aging, and even protecting against illnesses such as dementia, Alzheimer's disease, and some cancers.  It is surprising to think that dark chocolate can help control blood sugar as it is a sweet, however the flavonoids in the dark chocolate reduces insulin and helps your body use insulin efficiently.  As a "side-effect" this also prevents type 2 diabetes.  Speaking of side effects, a side effect of increased blood flow to the brain and heart is the reduced risk of a stroke as well as increased cognitive function and healthier arteries!

Phenylethylamine or PEA is a chemical your brain creates when you feel like you are falling in love.  PEA also encourages the brain to release endorphins which causes you to feel happy.  In result of containing PEA, dark chocolate in turn has a positive effect on your mood.  What a better way to brighten up your mood by indulging in a little chocolate!

Theobromine is an alkaloid or plant-derived organic compound.  Similarly to coffee, it is a stimulant which explains why chocolate can wake you up.  Aside from acting as a stimulant, theobromine can also lower the risk of cavaties because it hardens tooth enamel.  How ironic it is that chocolate, a candy, can improve your oral health!

Lastly, dark chocolate contains vitamins and minerals such as potassium, copper, magnesium, and iron.  Like the flavonoids in dark chocolate, pottasium and copper helps prevent against stroke and cardiovascular diseases.  Magnesium prevents prevents type 2 diabetes, high blood pressure and heart disease.  Meanwhile, the iron restores the body's iron and prevents iron deficiency.

Although dark chocolate seems to have many health benefits, the effects are still quite small compared to other healthy foods.  Also, enjoy everything in moderation!  Too much of one thing is never too good; chocolate is not excluded.  Above, I mentioned the 2010 German research on whether chocolate is nutritional or not, and the suggested amount of chocolate a day is 6 grams (0.2 oz).  Although dark chocolate does have nutritional values, the advised amount to eat a day is still quite small.  If one consumes too much dark chocolate, the calories consumed will be more than the calories burned resulting in weight gain and more.  In conclusion, indulging in a little bit of chocolate is alright, however eating too much will not do you any good.

Hello World!

I am a junior in high school, and it has come to a time where I have to start thinking about what I want to do with my life.  More specifically, what kind of career I want to pursue.  I am currently considering the idea of becoming a pediatrician.  One of the reasons being that there is a shortage in healthcare workers in today's world.

In my mind, part of a pediatrician's job is to keep children healthy and preventing them from becoming ill.  I remember that every time I go to the doctor's office for a check-up, my doctor asks me about my daily habits such as whether I exercise and what kinds of food I eat.  My doctor always tells me to keep up with my healthy habits, but really I do not put much thought into it.  I have to thank my mom for keeping me healthy.  Now that I am older, I should at least try to understand how to have a healthy life style before I try to pursue a career where I help others stay healthy.  By writing this blog, I hope to educate myself (and others) about the meaning of living healthy.  This will be my first step into pursuing a career in the field of healthcare!