Running a little every day could go a long way!

 

Everyone knows that cardio is an effective method of keeping your body fit and active. Running and aerobics exercises are extremely beneficial to both the body and mind. New research suggests that running, for any amount of time, instantly reduces the risk of death by 27%. In this blog, SMBT will explore the details of this study.

Studies conducted in the past have concluded that running can help alleviate stress and slow down aging. Going for a run has proven to combat feelings of negative emotions and improve memory. It has also been proven that senior citizens that go for regular runs have the same amount of energy as a 20-year-old does while walking. 

Today, researchers are trying to find a link between running and decreasing mortality rates. Numerous published papers, conference papers, and doctoral thesis have been studied to find a correlation between running and a longer lifespan. A recent review of 14 studies was conducted. This entailed a total of 232,149 participants ranging from 5.5 to 35 years of age.

Their findings concluded an overall 27% decreased the risk of death among those who ran. Moreover, they also found a 30% lower risk of death due to cardiovascular diseases and a 23% lowered risk of cancer-related deaths.

The World Health Organisation recommends 150 minutes of intense exercise or at least 70 minutes of moderate exercise to stay healthy. But the review showed that a person who ran for less than 50 minutes or at low speeds for under 9.5km also saw the reduced risk of death. This breakthrough has introduced us to the secret of a long, healthy life. Make sure you spend a little time every day running, to ensure living and enjoying a full life!


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All About The Keto Diet

The popular Keto diet is a cult favorite! It mainly constitutes of omitting carbohydrates from your daily diet completely. The aim is for your body to enter ketosis, which is a state where your body begins burning fat for energy instead of carbs. But, every fad diet comes with a warning label. In this blog, SMBT will look into the pros and cons of Keto.

First, let’s look at a few positives. The Keto diet was initially used to treat patients suffering from Epilepsy with effective results. Today, the most popular reason for switching to the Ketogenic diet is for weight loss. Another benefit of carb restriction is lower glucose levels, aiding in the management of Type-2 diabetes. An emerging field of research is eliminating cancerous cells from our body with the diet. Tumor cells can break down glucose twice as fast as typical cells. Theory suggests, ‘starving’ these tumor cells could inhibit their growth and prevent cancer.

Now that we have covered the benefits of this diet, let us look at possible damage Keto could cause to your body. A major cause of concern is the nutrient deficiencies your body could develop after eliminating entire food groups. It is essential to follow the diet with proper instruction from a specialist in order to avoid complications.
The term ‘Keto Flu’ refers to the side effects you may face while transitioning into this diet. These side effects include hunger, nausea, fatigue, headaches, irritability, constipation and prolonged brain fog. Ample sleep and water may help ease the transitory discomfort.
It could cause an increase in kidney stones, osteoporosis and blood levels of uric acid. Gut health is also affected by the diet as your fiber intake is reduced, hampering smooth digestion.

Research has proven the Keto diet to be harmful to patients with psoriasis. It causes skin rashes and inflammation. A series of experiments concluded that diets containing high amounts of medium-chain triglycerides and omega-3 fatty acids could aggravate inflammatory skin conditions. Make sure your Keto diet is well balanced and limited to long-chain triglycerides such as fish, nuts, soybean or olive oil, meat and avocado. Patients with psoriasis should reconsider switching to Ketogenic diets.

Before you go Keto, make sure you take the right precaution and get a full body check-up to rule out any health complications you may be facing that are not Keto-friendly. Consult a dietician for guidance on following the right kind of Keto diet for you. Ensure you are taking the necessary supplements along with your diet to avoid nutrient deficiencies. Switching diets is a major lifestyle change, so make sure your body and mind are fully prepared for it!


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