Lungs are Vital in Our Amazing Human Bodies…

Breath gives life, so breathing is one of the most important things our respiratory systems accomplish. The most vital components of breathing are our lungs. 

Here are some facts about our lungs1 that are notable:

  1. In humans, the right lung is larger than the left to accommodate the heart.
  2. Exhalation is just as important as inhalation. The air we breathe contains 21% oxygen, of which only 5% is used—the rest is exhaled.
  3. We think of our digestive systems as being in charge of waste disposal; however, 70% of waste is eliminated through our lungs in the form of up to 17.5 milliliters of water exhaled each hour! 
  4. Children and women breathe at a higher rate than men.
  5. Lungs are the only organs in the human body that are capable of floating on water.
  6. A person inhales an average of 13 pints of air every minute!
  7. Imagine this: If we were to open up the lungs and lay them flat, they would be so large that they would cover an entire tennis court!

So many physical activities we do naturally are the work of our respiratory systems. For example, coughing, sneezing and yawning are ways to rid our lungs of unwanted substances that we unknowingly inhale. Yawning also helps us intake more oxygen, especially when the brain senses a shortage of needed air! 2

Similar to our digestive tracts, our lower respiratory tract is colonized by diverse groups of bacteria. On the other hand, unlike the bacteria in our digestive tracts, studies have shown that the flora or microbes in the respiratory tract do not cause disease.3

As we inhale and exhale, there’s a small amount of air, called residual volume, that always stays inside our lungs.Our amazing lungs keep at least 1,200 ml of air in the lungs at all times! Even after we do a good exhale, there’s always more that can be pushed out.

Residual volume actually helps keep smaller airways and air sacs (known as alveoli) open a little at all times, so that the next breath and the next and so on, comes easier. The tiny but powerful alveoli cover a surface that measures more than 1,076.4 sq. ft. or 100 sq.m. This large surface area is necessary to process the huge amounts of air involved in breathing and getting oxygen to our lungs.Alveoli are responsible for three overall processes6 involved in breathing: 

  1. Ventilation: moving air in and out of the lungs
  2. Diffusion: oxygen-carbon dioxide exchange
  3. Perfusion: pumping blood through the lungs

When we take deep breaths in and exhale slowly, we are helping our lungs do their best work! It’s all part of Active Wellness and getting to know the intricacies of our remarkable bodies.

1. https://pulmonaryhypertensionnews.com/2017/12/20/8-fun-facts-lungs/

2, 3, 4. https://careplusvn.com/en/10-surprising-facts-about-the-respiratory-system

5, 6. https://www.healthline.com/health/alveoli-function#alveoli-function

17 September 2021

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Var ekologisk i september för aktiv hälsa …

”Jordens, växtens, djurens och människans hälsa är en och odelbar” – Albert Howard

September är här och varje år firar vi allt ekologiskt. Vad betyder ekologisk egentligen och vilka fördelar är det med ekologiskt …

Ekologiska livsmedel kommer från grödor som producerats utan användning av syntetiska bekämpningsmedel, gödningsmedel eller andra genetiskt modifierade komponenter. Det finns även ekologiska animaliska produkter som ost, mjölk, kött eller honung som också producerades fria från tillväxthormoner och antibiotika. Med tanke på klimatförändringar och andra ekologiska frågor och en utbredd minskning av vilda djur är behovet av att förändra våra livsmedelssystem nu viktigare än någonsin – en övergång till ”agroekologiska” jordbrukssystem, till exempel ekologiska, kan skapa en värld av skillnad inte bara för Moder Jord utan för oss alla.

Varför ekologiskt?

Det är bättre för planeten … Genom att respektera naturen och förbättra hälsan hos jord, vatten och luft, leder det ekologiska jordbruket vägen för hållbarhet. Om alla Europas bönder följde ekologiska principer, skulle jordbruksutsläpp kunna minska med 40-50% år 2050 enligt Soil Association UK. 1 Ekologiska jordbrukare uppmuntras att använda vad de har och begränsa användningen av importerade resurser. Detta innebär inget konstgödsel, hälsosammare jordar som lagrar mer kol och ger mer miljövänligt kött.

Nikkens JadeGreen Zymes® korngräspulver är ekologiskt certifierat av Soil Association, en certifiering som vi är extremt stolta över. Certifieringen säkerställer högsta möjliga standard för djurskydd, miljö och djurlivsskydd.

Bättre djurskydd … Ekologiskt jordbruk har de högsta djurskyddsnormerna av alla internationella jordbrukssystem. Frigående djur uppmuntras att beta och ströva omkring, med gott om utrymme, frisk luft och förhållanden som gör att de kan uttrycka sina naturliga beteenden. Mer tillgång till det fria innebär att ekologiska djur inte behöver behandlas rutinmässigt med antibiotika och maskmedel.

Det är bättre för människan … Är ekologisk mat säkrare än konventionella produkter? Detta är en fråga som de flesta av oss ställer oss. Tja, ekologiskt jordbruk gör kopplingen mellan vår egen hälsa och vår planet och våra djur. Som Ludwig Feuerbach en gång sa: ”Vi är vad vi äter” – så varför inte konsumera produkter som innehåller färre bekämpningsmedel, tillsatser, konserveringsmedel och utan GM -ingredienser samtidigt som vi stöder våra bönder och planeten?

Några sätt att bli mer ekologiskt  

Odla själv … Att odla dina egna grönsaker sparar på matspill, smakar utsökt och kan inte vara fräschare. Även några salladsblad och örter är bättre än ingenting och kan odlas i krukor om du inte har något trädgårdsutrymme. Samtidigt kan du att uppmuntra djur och insekter genom att lämna högar med löv och lämna områden med långt gräs där insekter och andra varelser kan gömma sig.

Minska, återanvänd och återvinn … Välj lös frukt och grönsaker från din lokala gårdsbutik och prova att återanvända förpackningarna från dina ekologiska favoritmärken också. Att köpa ekologisk mat från oberoende lokala företag är ett viktigt sätt att stödja dem och samtidigt stärka din lokala ekonomi.

Ät med årstiderna … Att äta mer säsongsmässigt är ett bra sätt att återansluta till rytmen i den naturliga världen, liksom att minska fraktavstånd för vad som finns på ditt bord varje dag. Ta reda på vilka frukter och grönsaker är i säsong för att bli mer hållbar.

Ekologiskt erbjuder ett enkelt, pålitligt sätt att vara mer hållbar i våra dagliga liv och detta är en viktig del av en livsstil med ”ActiveWellness”: Att vara i harmoni med naturen.

1. https://www.soilassociation.org/causes-campaigns/a-ten-year-transition-to-agroecology/iddri-report-ten-years-for-agroecology-in-europe/

2 September 2021

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Get into the zone with Reflexology

Reflexology’s increasing popularity at present seems to derive from its reputation for dealing with stress and tension and in promoting relaxation.  

Reflexology, otherwise known as ‘zone therapy’, is a type of therapy that uses gentle pressure on specific points along your feet (and sometimes the hands or ears) to help ease stress and assist your body in working better.1  Because of the close interaction of mind and body, relaxing one will help unwind the other too.  

Many people confuse massage with reflexology, but it’s actually more comparable to acupressure. Reflexology connects spots on the outside of your body to the inside – different areas of the feet are linked to specific body parts, and putting pressure on one area of the foot can have an effect on the organ it corresponds with:

  • Tops of each toe = head/brain
  • Balls of your feet = heart, chest, and lungs
  • Arch of your foot = liver, pancreas, and kidney
  • Heels = lower back and gut system

Here’s how it works: A foot is divided into five zones that run from toe to heel: The big toe is zone 1, and the little toe is zone 5. The body is divided into 10 zones that run from head to foot. Zone 1 aligns with the left and right center of the body, and zone 5 aligns with the left and right sides of the body. When you place pressure on zone 1 in the foot, it can help relieve discomforts in the part of the body that’s linked to that area. Pretty cool, right? 

The average benefits of reflexology include stress relief, relaxation and increased energy. 

So, how exactly does reflexology provide all these benefits? One theory that dates back to the 19th century suggests that reflexology works by stimulating the nervous system. Pressing on areas of the feet in a calming way stimulates the nerves there, which sends a message to the central nervous system. This helps to relax the body and has positive effects on your breathing, blood flow, immune response and more.

If you can’t find a reflexologist near you, try a DIY session! Here’s what you need to know about how to use a foot reflexology chart2.

  • Any foot reflexology chart will have the major reflex areas marked (usually with bold colors).
  • You’ll find the names of the different organs/body parts that correspond to each reflex area labeled. It should be easy to locate which is which. 
  • To recreate a mini reflexology session at home, use a small amount of lotion to massage your feet. Apply pressure with the ball of your thumb, holding for 5 to 10 seconds.  
  • If you don’t know where to start, try your heel and move on from there, applying steady, even pressure with your thumb.
  • Before your first DIY foot reflexology session, familiarize yourself with the basic areas on a foot reflexology chart. 

KenkoInsoles are Nikken’s founding product, derived from research into the effects of magnetic fields, with an added reflexological component inspired by the reflexology practices in Japan and the pebbles on the floor of the traditional baths.  The current Nikken insoles continue to be popular products in the range: Kenko mSteps, with raised nodules for a gentle massaging sensation as you walk, and Kenko mStrides, a high density insole with magnetic technology.

Disclaimer: Any new pain symptom or medical condition should be discussed with your doctor before receiving reflexology treatments.

https://www.webmd.com/balance/what-is-reflexology

https://greatist.com/live/foot-reflexology-chart#when-to-avoid

19th August 2021

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

The Circulatory System: An amazing circuit that keeps our bodies going…

Proper circulation is key for maintaining optimal health. It ensures that blood and oxygen continuously flow throughout the body, allowing every organ to function properly. It helps to heal wounds faster, it keeps the brain sharp, it keeps the heart healthy and it even gives the complexion a natural glow.1  Therefore, it’s vital to look after our circulatory system as part of our active wellness.

Top tips for circulatory health include exercising for 30 minutes a day, most days of the week as well as maintaining a healthy diet and lifestyle. Here are 7 further tips that are easy to incorporate in your daily routine!

1. Get More Omegas… Omega-3 fatty acids help improve blood flow in the body and are an excellent source for heart health. Omegas can be found in certain types of fish such as mackerel.  For those who are vegetarian or vegan, kale also contains a small amount of omega-3 fatty acid. There are many natural supplements that contain Omega-3.

2. Sip Smarter… Drink black or green tea. A 2001 study, published in the journal Circulation, found that black tea improves blood vessel health. The antioxidants in these teas help to increase the width of the blood vessels. This enables the body to pump blood more easily. 

3. Quit Smoking… So, this one isn’t easy. But, it’s absolutely necessary! Nicotine causes the blood vessels to constrict or narrow, which limits the amount of blood that flows to the organs. Over time, the constant constriction results in blood vessels that become stiff and less elastic. Constricted blood vessels decrease the amount of oxygen and nutrients the body cells receive.

4. Get Iron-Strong… If you don’t have enough red blood cells to circulate oxygen throughout your body, then you’re considered anemic. Women are especially susceptible to becoming anemic, especially if they are pregnant. Consuming an iron-rich diet such as spinach, legumes and red meat (in moderation) can greatly help you increase your red blood cells. 

5. Compression for Comfort… Compression socks are a staple of any runner, but they should be in every household regardless of athletic ability.  That’s because these special socks reduce swelling in the legs. If you keep your legs elevated when you wear them, it will put pressure on the feet to help blood vessels push blood through the upper body and up to the heart. 

6. Brush Your Body… If you’ve never heard of dry brushing before, you are seriously missing out on a relaxing and stimulating way to increase your blood flow! Before taking a shower or bath, use a soft-bristle brush and gently brush your skin in long, upward strokes. Start at your feet, and then move to your legs, thighs, stomach and arms. It not only feels amazing, it will help increase your circulation instantly.

7. Ease into Exercise… Sitting too much and for too long can be detrimental to your body. Your circulation system is no exception. Any type of movement is good, including a gentle walk, but experts say a good high-impact activity is jogging/running, and a good low-impact activity is yoga. Movements that involve bending, stretching and twisting help to compress and decompress a person’s veins, which may help improve circulation.2

Whether in doors, taking a gentle stroll outside or for more active exercise, Nikken’s Kenko mSteps and Kenko mStrides insoles can help energize your feet!  

  1. https://www.henryford.com/blog/2020/10/how-to-boost-circulation
  2. https://niveinclinic.com/why-good-blood-circulation-is-vital-to-your-health/

Over Four Decades of Active Wellness – The History of Nikken magnets…

While many of us may not be familiar with the uses of magnetics, they have been used successfully for centuries in other parts of the world. Naturally produced magnets are called Lodestones and were used in ancient China, Japan, India, Egypt and Greece to help people enjoy better health. 

Nikken have been researching and developing magnetic technologies since 1975 with the launch of the first Magnetic Insoles – KenkoInsoles. Nikken’s founder, Mr. Isamu Masuda began his wellness revolution with a brilliant thought: “If people feel better after walking on pebbles, why not create a way to experience this effect all day long?”

Drawing inspiration from the combined research into the positive effects of magnetic fields and massage inspired by the reflexology practices and the pebbles on the floors of the traditional Japanese hot baths – he combined a textured surface with magnetic technology and this is how the Magsteps® (later called KenkoInsoles) were created.

Since then, Nikken’s research teams have continued the process of research and found that the more complex the magnetic fields, the more effective they are on the body. As a consequence, a number of further developments designed and adapted for different applications are now available.

Kenko mSteps – a gentle massage in your shoe!

Raised nodules on the surface of mSteps are designed to provide a very gentle massaging sensation on the soles of the feet. Walking, standing or sitting, these nodules will stimulate and invigorate your feet.

Patented DynaFlux® Magnetic Technology acts like a magnetic field generator inside the shoes. This happens when magnets are placed in a way called ‘polar opposites’ – as you walk, the components of the magnets move, changing position to produce a dynamic field of energy. 

mSteps are available in two sizes: 2.5 – 7 (#3053) and 6.5 – 11.5 (3054). The insoles can be trimmed if needed to fit perfectly in your shoes.

The Kenko mStrides – great for active activity!

Kenko mStrides  have the same patented DynaFlux® Magnetic Technology as the Kenko mSteps but without the massaging nodules.

They are thicker to provide more cushion and flexibility, ideal for use in soft athletic shoes such as trainers and hiking boots, etc. 

Kenko mStrides are also available in two sizes: 2 – 7 (#3050) and 6.5 – 11.5 (#3051), these insoles can also be trimmed if needed to fit perfectly in your shoes.

Whichever insoles you choose this summer, you can comfortably walk your way to Active Wellness!

Shop now at: www.nikken.com/eu/

5th August 2021

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

5 Tips for Balancing Your Immune System…

Immune health has been on the forefront of everyone’s mind, especially in the past year. People have tried to come up with a variety of ways to “boost” their immune system. But, is that really possible? It’s actually a common misconception that the more active our immune system is, the healthier we will be. The fact is, when it comes to our immune system, more is not necessarily better. While we don’t want an underactive immune system, an overactive immune system can cause problems, too. So, what we really want to achieve is a balanced immune system1. Here are five tips on how to get it!

1. Keep those vitamin D levels up! Many people have low vitamin D levels, and studies show our levels drop in the fall and winter months (in the Northern hemisphere) when we begin to spend less time in the sun. This is bad news for our immune system. If our vitamin D blood levels fall rapidly – as often happens when the weather gets colder and our time in the sun decreases – our innate immunity suffers. So, to maintain optimal blood levels of vitamin D we need to get daily, moderate sun exposure and/or take a vitamin D supplement.

2. Sleep like a baby. For years, science has linked a good night’s sleep (6-8 consecutive hours) to a healthier immune system. That’s because during this regular time of rest, our immune system promotes a healthy inflammatory response. Stress hormones fall to the lowest levels at night, allowing our bodies to undo the physical stress exerted during the day. One of the best ways to improve the quality of sleep is to improve “sleep hygiene.” Create the right ambience in your bedroom by making it cool, dark, and quiet. You can even light some candles, take a bath, meditate, or just sit quietly. Sweet dreams!

3. Say sayonara to stressEasier said than done, but it’s so important because stress takes a significant toll on our immune systems. Physical, mental and emotional stress, especially when it’s ongoing, can impair our immune system’s ability do its job. Mindfulness-based activities like meditation, deep breathing and yoga are excellent tools for managing stress. Don’t forget exercise! It not only keeps us healthy, but it strengthens our immune system. Just 30 minutes a day of moderate activity is all it takes.

4. Feast on fermented foodsYou may be thinking, “Fermented foods? What are they?” Fermented foods consist of sauerkraut, kimchi, yogurt, kefir and kombucha. Eating them is great for our immune system because 80 percent of the immune system is found in our gastrointestinal tract. If these foods aren’t appealing to you, you can get the same benefits by taking probiotic supplements. Ingesting probiotics (friendly bacteria and yeasts) is an effective way to improve digestion and support immune health.

5. Stay connected. Make time to take care of your mental and emotional health. One way to do this is by staying in contact with people you care about. If you can’t safely be together in person, reach out to them through a phone call, video chat, email, letter, text message or other ways.

Incorporating the Active wellness tips described above to your lifestyle now will help you feel  better and more balanced long-term.

1. https://www.objectivewellness.com/journal/posts/how-to-boost-your-immune-system-its- all-about-balance 

22nd July 2021

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Do More by Doing Less…

By Guest Editor: Jeff Isom, Chancellor of Nikken University

Most of us are continually striving to be active, healthy, and well. The idea of Active Wellness is perhaps more of a process than a result and encompasses a variety of aspects in our lives. One of those areas is the personal growth we work towards as we decide what to create and accomplish on a day-to-day basis.

A question someone might ask themselves is, how do I do more with the time I have? It may be that we can accomplish more by deciding to focus on less. Think about the idea of limiting your daily to-do list to the top 3 most important things you want to accomplish for that day. You could do this same process at the beginning of every week for the week ahead. It is a simple strategy, but one that might prove to be extremely powerful.

This habit turbocharges your productivity because it forces you to prioritize the most significant things you want to achieve, and then causes you to have laser-like focus in getting them done. Having just three items to focus on throughout the day and week can help you stay centered and to accomplish more, even on days when you feel overloaded.

In order to make this approach work, it is important that you write out these 3 main focus areas before busying yourself with “urgent” but not important tasks like checking email, texts, or social media. It is necessary to prioritize what you want to achieve during the course of the day. You can also reference your schedule for the day and your week to see how much time you’ll have to devote to your top tasks.  Then, you can shift around meetings and commitments to concentrate on what really matters.

As you think about putting this Rule of 3 into practice, create your list on a daily basis first in order to realize how effective it can be. You can then add the weekly exercise from there. Make sure that your top 3 items are challenging but also realistic and achievable. This will help you stay motivated and ride the momentum for getting things done.

After you list out the top 3 items to accomplish, it is okay to write down additional minor tasks to take care of during the day (such as remembering to buy stamps, writing a thank you card, or going to the dry cleaner). What’s important is that you prioritize and place your energy on your top 3 tasks, and work on smaller items as time allows. At the end of the day, you can measure your productivity by looking at how successful you were at accomplishing your main 3 tasks.

To accomplish more and to spend time on your highest-impact tasks, you have to act on them on a daily basis. The Rule of 3 is a great way to do exactly that. This habit will help you do more by doing less. It will increase your growth as a person and move you closer towards Active Wellness in a variety of areas in your life.

About the guest editor: Jeff is Chancellor of Nikken University and regularly runs Nikkens Humans Being More Workshops around the globe!

15th July 2021

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

How to Use Colour Psychology to Increase Your Overall Wellness…

Have you ever wondered why some people and children have a favourite colour? Why when a child’s favourite colour is orange, do they prefer to eat orange fruit, wear orange clothes and always choose the orange popsicle when offered a variety of other flavours? Orange makes them happy and puts them in a good mood. Is this a coincidence or is there more at play here? 

Psychologists and scientists have long believed that colours can impact your mood, sleep, energy and eating habits. It’s called colour psychology or colour therapy. And you can use it to create a wellness plan for yourself. 1

Colour therapy uses the benefits of different colours and shades to affect your wellbeing. As each colour has a unique light wavelength, the colour therapy principles use the energy of each shade to boost your mental and physical health.

  • Red and pink colours are linked to your blood, circulation and breathing. Use these colours to help raise your pulse, blood pressure and the speed that you breathe, and strengthen your veins. Wearing red or pink for a high energy workout could improve your results. Red is also linked to feeling of passion, so keep a red outfit at the ready for date nights!
  • Orange, as one of the warmest tones, notably resembles the colour of the sunset – one of nature’s most calming and peaceful gifts. Watching a spectacular sunset can rebalance your joy, optimism and wisdom. Orange is also said to inspire creativity and enthusiasm.
  • Yellow is the most intense colour in the spectrum. This colour can make you feel happier. It can bring out your intelligence and wisdom. It’s also said to bring energy and encourage action. Yellow flowers can brighten your day and uplift you!
  • Green colours have a harmonious, calming effect. This is why many people choose to have plants in their homes and on their desks at work. And, when you’re indoors for a prolonged period of time, you know the exhilarating feeling of getting out into nature with the greenery.
  • Blue also encourages relaxation and calm, which is why it’s such a popular colour on the walls of a bedroom. Many people prefer to choose blue mats to practice yoga or daily meditation. Stronger shades of blue support the brain’s thought processes, while lighter shades help improve concentration.2
  • Purple or indigo colours are beneficial for problems with the eyes, ears and nose, while more violet shades of purple with a pink tone can help relax your muscles and nervous system. Violet colours are also useful when meditating.
  • Black is often regarded as colour of authority and power. 3 If you’re looking to take charge this is the colour you should be gravitating to.

There’s a whole world of colour out there! Embrace what it means and how it can improve your overall Active Wellness.

  1. https://www.calmmoment.com/wellbeing/colour-therapy-boost-wellbeing/
  2. https://www.barker-whittle.com.au/blog/3-colours-improve-concentration- productivity      
  3. https://psychologia.co/meaning-of-colors/

8th July 2021

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Den fantastiska historien om att hedra män på Fars dag!

Fars dag firas varje år runt om i världen. Datumet skiljer sig från land till land. Ändå är det fortfarande en viktig dag att fira.

Mammor är helt enkelt bäst, men pappor förtjänar en dag att blir erkända för allt de gör också! Har du någonsin undrat hur Fars dag började? Det är en ganska unik historia! Det började med en ung flicka som hade fem syskon som alla uppfostrades av sin ensamstående far. Flickans namn var Sonora Smart Dodd från Spokane, Washington och det här är hennes berättelse.1

I maj 1909 satt Sonora Smart Dodd i kyrkan och lyssnade på en predikan om Mors Dag. Hon bestämde sig för att hon ville utse en dag för sin pappa, William Jackson Smart. Dodds mor hade dött i barnsäng, och Dodds far, en veteran från inbördeskriget, hade tagit ansvaret för att uppfostra den nyfödda och sina fem andra barn på egen hand.

Året därpå ville Dodd fira Fars dag den 5 juni, på hennes fars födelsedag och propagerade för en helgdag i Spokane. Stadens borgmästare behövde mer tid för att förbereda festligheterna och sköt fram datumet med två veckor. Den första Farsdagen firades den 19 juni 1910, enligt ”Spokane Regional Convention and Visitor Bureau”.

År 1916 deltog president Wilson i Farsdagsfirandet i Spokane och bekräftade att han arbetade för att göra helgdagen erkänd på nationell nivå. Kongressen var negativt inställda i början för att de var oroliga för kommersialisering. Det tog 56 år innan president Richard Nixon undertecknade Fars dag i lag 1972.2

Vid den första Farsdagens firande delade unga kvinnor ut röda rosor till sina fäder under en gudstjänst och stora korgar fulla av rosor skickades runt. Deltagarna uppmuntrade att ta en ros till ära för sina fäder – röda för de levande och vit till minne av de avlidna fäderna.

111 år senare firar vi fortfarande fars dag varje maj och juni i vissa länder som Storbritannien, Frankrike och Tyskland. I andra länder som Sverige firas det i november. Det är en uppskattad dag inte bara för fäder, utan för styvfäder, farbröder,  och andra män som tar rollen av faderskap för barn överallt.

  1. https://www.livescience.com/10697-father-day-turns-100.html
  2. https://www.goodhousekeeping.com/holidays/fathers-day/g21205120/fathers-day-throughout-the-years/

28 juni 2021

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Friska män är glada män …

Män kanske inte alltid uppmärksammar sin hälsa fullt ut. Alltför ofta skjuter de upp saker eller så är de för generade för att diskutera hälsoproblem, även med sin läkare. ”Men’s Health Week” (14-21 juni) har till syfte att öka medvetenheten om hälsoproblem som kan förebyggas och för att uppmuntra tidig upptäckt och behandling av sjukdomar bland män och pojkar.1 För att uppmärksamma den här veckan har vi några tips för alla män där ute för att hjälpa till att hålla sin hälsa i tipp topp:

Håll koll på din vikt … Fysisk aktivitet av något slag hjälper en person att gå ner i vikt. Totalt 150 minuter med måttlig  aktivitet per vecka rekommenderas för män mellan 19 och 64 år.2 Att ha koll på din vikt bör ha högsta prioritet och är något som kommer att definiera din hälsostatus under hela ditt liv.

Hälsosam kost … Mat är mer än bara bränsle. Din kost kan hjälpa till att bekämpa sjukdomar och hålla dig ungdomlig. Eftersom män har mer muskler och vanligtvis är större än kvinnor, behöver de mer kalorier under dagen. Måttligt aktiva män behöver sannolikt 2200 till 2800 kalorier per dag.

För att ge energi och förebygga sjukdomar bör män äta fullkorn som fullkornsbröd, pasta, flingor, brunt ris, havre, korn, bönor, linser, frukt och grönsaker. Dessa livsmedel innehåller mycket fiber, hjälper till att hantera hunger och mättnad och hjälper till att avvärja vissa hälsoproblem. Baserat på koncentrerade närings-tillskott innehåller Nikkens Kasai för män lykopen, vitlök, tomat- och pumpafrön, vilket bidrar till välbefinnande.

Hantera stress … Att arbeta hela dagen och hålla allt under kontroll betyder att du förmodligen är under mer stress än du inser. Det finns många sätt att minimera stress – att vara aktiv, träna och kommunicera med dina nära och kära är bara några av dem. Hitta de metoder som passar dig bäst, utöva dem dagligen så får du en lugnare och bättre attityd.

Planera regelbundna hälsokontroller … Regelbundna kontroller kan hjälpa till att hitta potentiella hälsoproblem innan de blir ett ordentligt problem. När du träffar din läkare regelbundet kan de upptäcka hälsoproblem tidigt. Tidig upptäckt ger dig den bästa chansen att snabbt få rätt behandling och undvika komplikationer. Förebyggande är alltid bättre än botemedel. Därför är det viktigt att träffa din läkare för regelbundna undersökningar och årliga kontroller för att fortsätta din aktiva wellness-resa.

Att hitta balans … Att försörja sig själv kräver ofta långa arbetstider. Det kan slita på både fysiskt och känslomässigt. Att undvika utbrändhet är ett måste om du vill njuta av livet på lång sikt, så du måste lära dig att balansera ditt arbete och din familj mer effektivt än tidigare. Prata med din arbetsgivare, prata med din partner och hitta en lösning som fungerar för er båda.

Kom ihåg att fokusera på dig själv och dina nära och kära och prioritera att spendera mer kvalitetstid med dem. Det är därför som många män inte har något emot att ändra sina vanor och införa positiva förändringar i sina liv för att bli friskare, lyckligare och må bättre.

  1. https://www.healthwatch.co.uk/event/2021-06-14/mens-health-week
  2. https://www.nhs.uk/live-well/exercise/

14 juni 2021

Enter your email address to subscribe to this blog and receive notifications of new posts by email.