Heart Disease

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(ii) Probiotics – Probiotics, the friendly bacteria when administered in adequate amounts promote the body’s natural immunity, help in digestion and maintaining good health. They are essential and help suppress the effects of harmful bacteria. Good sources of probiotics include yoghurt, buttermilk (chaach), lassi and kefir (thin drinkable yoghurt). Special probiotic drinks and foods are now being commercially formulated with live cultures such as Yakult. A prebiotic is actually a substance found in other foods that nourishes probiotics (beneficial micro-organisms present in the gut). Good sources include wholegrains, pulses, beans, vegetables, fruits, seeds and nuts.
(iii) Exercise – The lymphatic system transports white blood cells around the body while filtering waste, and the lymph can only be pumped around the body through movement. Regular exercise will keep the lymphatic system stimulated and encourage the flow of white blood cells and expulsion of toxins.
(iv) Sleep – This is the body’s repair time, and also when our immune system is at its most active, which is why we naturally want to sleep more when we’re ill. A healthy seven to eight hours’ sleep allows the body to produce hormones that boost the immune system.
(v) Get Happy – Laughing, cuddles and a positive outlook perk up natural defences because laughter releases disease-fighting T-cells from the spleen and cuddles and a positive outlook lower the stress hormone, adrenaline, which reduces your immunity.
(vi) Enjoy Natural Environment – The more a person is exposed to the natural environment, the more he develops his or her resistance power. Research reveals that children who are very active in outdoor activities are far more comfortable with their surroundings and have a strong immune system than those who stay indoors all the time.

5. BOOST YOUR METABOLISM FOR A HEALTHY LIFE

What is Metabolism?

5.1 Metabolism is the process of transforming food stuff into tissue elements and into energy (for movement and heat) for use in the growth, repair and general function of the body and to running a marathon. Metabolism happens in your muscles and organs and the result of it is what we commonly refer to as burning calories. Metabolism is essentially the speed at which your body’s motor is running. It is the metabolic rate that influences your energy level, your mood and exactly how quickly you gain or lose weight. Most people are born with normal metabolism but their lifestyle and dietary habits influence it for better or worse.

5.2 Your body burns calories to provide three main functions: –
(i) Basal Metabolic Rate (BMR) – This Is the amount of energy or caloric expenditure required when the body is at complete rest – even when you are lying down doing nothing – to maintain vital body functions such as breathing, heartbeat, muscle tone, maintaining body temperature etc. BMR accounts for 60-70% of the calories burnt for an average person. High BMR is a major factor in maintaining ideal healthy weight. To roughly calculate BMR calories multiply the body weight in Kilos by 22.