What are the Benefits of Sports and Exercise?

Image for Sport and Health
[Credit: Sport and Exercise Psychology]

Both the sports and exercise are good for health. You know that there are lots of health risks for which you can develop high blood pressure, heart disease, colon cancer, or diabetes. According to a study conducted by American Psychological Association, “Regular physical activity is good for your body to keep yourself healthy.” It means whether you play sports or practice exercise regularly, you can keep yourself healthy. Sports and exercise are also good for your mind. Both can reduce stress, anxiety and depression. These practices help you maintain your strength, flexibility and endurance as you age. The study states that brisk walking and other forms of regular moderate activity seem to be just as effective as more rigorous workouts when it comes to promoting psychological health. While walking is a good exercise, prayer is a great exercise which is important for obtaining good health. About prayer, Charles Spurgeon says:

“True prayer is neither a mere mental exercise nor a vocal performance. It is far deeper than that – it is spiritual transaction with the Creator of Heaven and Earth.”

Sport and health are correlated. Sports can keep you either of physically or mentally fit. Sportengland  says that there’s strong evidence that taking part in sport improves health, with associated economic benefits.  Because of being physically active can help you lead healthier lives, whatever your age, you should most of your time remain physically active.

What does “Sports and health science” say?

Image showing regular physical activities
[Credit: IPLA]

There are many scientific evidences that have shown that regular physical activity can reduce the risk of coronary heart disease, stroke, type 2 diabetes, cancer, obesity, unexpected weight, mental health problems and musculoskeletal conditions. The Journal of Sport and Health Science, a most popular and worthy journal, gives us a lot of information on human movement and human behavior which are related to exercise, fitness, nutrition, health, and wellness.  The report teaches you about a lot of advantages of sports as well as other physical activities, and you should take these for leading a healthy life.

The benefits of sports and exercise can make you spiritually awaken:

Physical exercise as well as sports is not only good for your body, but it can also make you spiritually awaken. Apart from these, you can get the benefits of sports which are essential to social activities. muhealth.org says that team sports are good for learning accountability, dedication, and leadership, among many other traits. This is good because putting it all together by playing a sport is a winning combination. It is proved that many athletes are doing better academically. It does so that sports require memorization, repetition and learning. Sports boost self-esteem as well. If you watch your hard work pay off and achieve your dreams, it brings about tons of self-esteem. When you achieve something in a sport or with a fitness goal, it will make you believe that you can achieve any other goal you set. So considering the benefits of playing sports, you should get involved in sports arena.

Other benefits of playing sports:

“Obesity over the past 25 years has doubled in our youth and will affect more than one-third of our children by the third grade,” according to a report done on youth sports (True Sport Report) by the U.S. Anti-Doping Agency (USADA) and TrueSport.com. The report hints that this epidemic will continue to increase if something isn’t done to teach our younger generations about proper nutrition and exercise. Another study conducted by rebuildingchampions.com, says that not only does playing sports and regular exercise help reduce development of diseases such as heart conditions, hypertension, type 2 diabetes, obesity, and osteoporosis, it also helps to maintain a healthy weight and reduce levels of stress.

So you should always think of the benefits of sports and exercise. Regular physical activity, either sports or exercise, is good for your body and mind. Playing sports and regular exercise help reduce development of diseases like heart diseases, hypertension, type 2 diabetes, obesity, and osteoporosis, reduce unwanted weight, colon cancer, and make you spiritually awaken. Remember that walking is a good exercise. Prayer is exercise which is very important for your health. You should remember Jim Loethr’s saying: “Even if you’re ill, physical activity at a lower level will help you beat it.”

Natural Treatment of Metabolic Syndrome!

This article is on natural treatment of metabolic syndrome. Metabolic syndrome is a cluster of biochemical and physiological abnormalities associated with the development of cardiovascular disease and type 2 diabetes. The problem is that you may not recognize the symptoms of metabolic syndrome in its primary stage. It occurs due to lack of metabolism. So, metabolism is an essential thing for proper function of your body. When your body metabolizes foods you eat, they are changed into other forms that can be used as energy. Energy gives you physical strength which is required for doing works that need physical effort. Without metabolism, your body can’t produce energy for doing works. If your body can’t metabolize foods, you are having metabolic syndrome.

What is metabolic syndrome?

Metabolic syndrome indicates some risk factors that can raise your risk of heart disease and other health problems. It is also said that metabolic syndrome and type 2 diabetes are critically interdependent. You may have metabolic syndrome if you possess some of the medical conditions like increased blood pressure, high blood sugar, and excess body fat around the waist, excess weight, and abnormal cholesterol levels. All these conditions will increase your risk of having heart disease, stroke and type 2 diabetes. You may not find symptoms of metabolic syndrome in earlier stage. Individuals with metabolic syndrome are symbols of those who are suffering from insulin resistance which indicates that your body cells can’t absorb glucose to be turned into energy. It occurs due to metabolic syndrome in you.

Symptoms of metabolic syndrome!

You have already leant that metabolic syndrome indicates some risk factors that can raise your risk for heart disease and other health problems. Experts have shown that among other health problems, type 2 diabetes mellitus and obesity, are considered to be closely related [1, 2, 3, 4, 5, 6]. Type 2 diabetes is now considered to be one component within a group of disorders called the metabolic syndrome. Individuals with type 2 diabetes may have symptoms of high blood sugar. When there are symptoms of high blood sugar, it often includes increased thirst; increased urination, especially at night; fatigue (tiredness); and blurred vision. In the most cases, the metabolic risk factors have no symptoms of metabolic syndrome, though in some cases, a large waistline is a visible sign. If there is high blood pressure, no signs or symptoms are often seen. But it is seen that some people in the early stages of high blood pressure may have dizzy spells, dull headaches, or more nosebleeds.

Some life-threatening effects of metabolic syndrome:

Metabolic syndrome can affect your body causing a build-up of plaque in your arteries. So, clogged arteries can lead to cardiovascular disease and stroke. Sometimes the metabolic syndrome leads to kidney disease and poor blood flow to the legs.

How is sugar liable for metabolic syndrome?

Sugar consumption, especially from sugary drinks, is one of the largest but preventable contributors to type 2 diabetes, heart disease, high blood pressure, bad cholesterol, and unhealthy weight gain which are associated with metabolic syndrome. Fructose is the part of “sugar” and it is the culprit which causes metabolic syndrome. Fructose in liquid form is very dangerous. As fructose is metabolized by the liver, it can cause steatosis (fatty liver), high insulin, insulin resistance, excessive fat storage, and leptin resistance which are associated with metabolic syndrome. If you eat a lot of fructose in added sugars form, it make your liver synthesize fats, which are exported as VLDL cholesterol, and as a result it leads to dyslipidemia (high blood triglycerides and cholesterol), fat around the organs, and consequently, the heart disease.

Steatosis (fatty liver) is an accumulation of fat in the liver. When this progresses to become associated with inflammation, it is known as steatohepatitis. Fatty liver disease is divided into:

  • Alcohol-related fatty liver disease.
  • Non-alcoholic fatty liver disease (NAFLD).

 Non-alcoholic fatty liver disease:

 Non-alcoholic fatty liver disease (NAFLD) describes a range of conditions caused by a build-up of fat within liver cells. It is very common and in many cases is linked to being obese or overweight. Most people with non-alcoholic fatty liver disease do not develop serious liver problems. In some people, the build-up of fat in the liver can lead to serious liver disease. However, all people with non-alcoholic fatty liver disease have an increased risk of developing cardiovascular problems such as heart attacks and stroke.

Easy treatment of non-alcoholic fatty liver disease: NAFLD is strongly associated with metabolic syndrome (obesity + insulin resistance + dyslipidemia). If you are obese or overweight, a main treatment advised for non-alcoholic fatty liver disease is usually gradual weight loss and regular exercise. This not only helps with non-alcoholic fatty liver disease but will help reduce your risk of developing cardiovascular problems.

Natural Treatment of metabolic syndrome:

Due to various reasons, you may have metabolic syndrome. Among various treatments of metabolic syndrome, consumption of right foods in right amount will help well than other ways to heal metabolic syndrome. Enzymes carry out every metabolic function. Put enzyme rich foods in your regular diet menu. Papaya, Pineapple, and Bee pollen are the best source of enzymes. Among others fermented vegetables, melons, mango, grapes, raw honey, wheat grass juice, and coconut water. You must have learnt that consumption of foods that have carbohydrate has been a critical factor which is the reason for weight gain, obesity, type 2 diabetes, and a number of other diseases. All these conditions are deeply associated with metabolic syndrome. Excess consumption of the wrong carbohydrates is a crucial factor of these conditions. You may have metabolic syndrome but sometime you may not feel symptoms of them.  Consumption of simple sugars (i.e., table sugar) have the great possibility of getting type 2 diabetes, weight gain, stroke etc. So consumption of complex carbohydrates, instead of simple sugar, is highly recommended for those who are suffering from metabolic syndrome. Losing gradual weight loss and regular exercise will boost your metabolism.

Can you reverse metabolic syndrome permanently?

You should take steps to gradual weight loss and regular exercise. It will boost your metabolism. If you don’t take these habits, you may develop significant health risks related to type 2 diabetes, heart disease, and stroke which are deeply associated with metabolic syndrome. There are different types of weight loss foods you can eat for weight loss. Consume complex carbohydrates which are found in foods such as peas, beans, whole grains, and vegetables. While choosing the best treatment of metabolic syndrome, a plant-based diet can help you control metabolic syndrome. For those who are suffering from metabolic syndrome, it is good news for them that having changes in diet and exercise habits, they can prevent, control, or even reverse metabolic syndrome permanently. One thing is to be considered that you eat more but exercise less – it is one of the reasons of having metabolic syndrome. So, do regular exercise which boosts your metabolism.

As metabolic syndrome has a great effect on your health, you must give priority to control metabolic syndrome for proper function of your body. You should eat a plant-based diet that can help you control metabolic syndrome. Do regular exercise which boosts your metabolism. Taking these treatments of metabolic syndrome, you can keep yourself fit.

Learn what causes type 2 diabetes and how to cure type 2 diabetes?

Type 1 and Type 2 diabetes:

Diabetes is a disease. When the blood glucose (blood sugar) level in your body is high, it indicates you have diabetes. Glucose is produced from foods that you eat every day. Your pancreas produces insulin when there is glucose in your blood stream. Insulin helps the glucose enter into your cells to create energy. A diabetes patient may suffer from either absolute lack of insulin or relative lack of insulin. Based on these conditions, there are two types of diabetes: type 1 diabetes and type 2 diabetes. If your pancreas can not produce insulin i.e. you are suffering from absolute lack of insulin, glucose remains unutilized in the blood stream causing glucose level high; it indicates type 1 diabetes. This happens when the beta cells (in the pancreas) become inactive to produce and secrete insulin due to immune system of the body has attacked them. You may ask, “What is type 2 diabetes?” Actually type 2 diabetes is a long term metabolic disorder that is characterized by high blood sugar, insulin resistance, and relative lack of insulin. These conditions indicate type 2 diabetes. I am going to describe this condition in this article. Reading this article will help you find what the type 2 diabetes actually means, its causes, and treatment of type 2 diabetes.

Besides these two types of diabetes, you can also have prediabetes. In this case, your blood sugar may be higher than normal but not high enough to be called diabetes. You are at a higher risk of getting type 2 diabetes if have prediabetes. As diabetesselfmanagement.com has stated:

“For someone without diabetes, a fasting blood sugar on awakening should be under 100 mg/dl. Before-meal normal sugars are 70–99 mg/dl. “Postprandial” sugars taken two hours after meals should be less than 140 mg/dl.”

For long time, you are having too much glucose in your blood stream; it can cause various serious problems. Having too much glucose in the blood stream can damage your kidneys, nerves, and eyes. Other complex diseases like heart attack, stroke can also be caused due to diabetes.

What causes type 2 diabetes?

You have got idea of: “What is type 2 diabetes?” Now you will learn: “What causes type 2 diabetes?” There are various causes of having Type 2 diabetes. Among these causes, genetics and lifestyle are the most important. A combination of these factors can cause insulin resistance when your body doesn’t use insulin properly. Another reason of type 2 diabetes is if your tissues are resistant to insulin and you have relative lack of insulin to overcome this resistance. Type 2 diabetes can also be hereditary. Researchers from around the world are trying to find what may cause insulin resistance that leads type 2 diabetes.

What is Insulin Resistance?

To know about type 2 diabetes, a question arises, “What is Insulin Resistance?”  When glucose starts releasing into the bloodstream from the digestion of carbohydrates in the diet, pancreas produces insulin which knocks at the door of cells to let glucose get into cells to create energy. If this process will continue in its normal way, then the glucose level in the blood stream will remain normal. But the problem is when cells fail to respond to the hormone insulin. That means pancreas produces insulin, but it can’t let glucose get into cells to create energy due to dysfunction of cells’ door. If you suffer from this complexity, you are suffering from insulin resistance which is one of diabetes type 2 symptoms. Learn more all about insulin resistance.

What are type 2 diabetes symptoms?

Though symptoms of insulin resistance may not often be apparent, in the case of type 2 diabetes or metabolic syndrome, you will see following symptoms of type 2 diabetes which are most common among the type 2 diabetes symptoms:

  • Weakness and fatigue.
  • Poor mental stamina, sleepiness and drowsiness during the day time.
  • Increased thirst, frequent urination, increased hunger, and weight gain or weight loss.
  • Raised blood pressure.
  • Overweight or obesity

Relative deficiency of insulin is a cause of Type 2 diabetes:

There is far difference between type 1 and type 2 diabetes. While type 1 diabetes causes due to absolute deficiency of insulin, type 2 diabetes is caused due to relative deficiency of insulin. If you have insulin resistance, the islet cells of your pancreas can’t keep up with the insulin resistance. This condition may happen when you’ve gained excess weight, you’re sedentary or you aren’t eating right.

Insulin Resistance due to excess weight:

According to specialists, obesity, particularly excess fat around the waist, is a primary cause of insulin resistance which is also called insulin resistance type 2 diabetes. It is said that fat tissue functions solely as energy storage. Studies have shown that belly fat produces hormones and other substances that can cause serious health problems including insulin resistance type 2 diabetes.

Belly fat can play a vital role in developing chronic, or long-lasting, inflammation in the body. This chronic inflammation can damage the body over time, without any signs or symptoms. It is believed that complex interactions in fat tissue draw immune cells to the area and trigger low-level chronic inflammation. If you have such inflammation, it can contribute to the development of insulin resistance type 2 diabetes.

Physical inactivity causes type 2 diabetes insulin resistance:

Physical inactivity is considered to be a major factor that can lead to type 2 diabetes insulin resistance as well. In your body, a number of glucose are used by muscle than other tissues. Generally, active muscles burn their stored glucose for energy and refill their reserves with glucose taken from the bloodstream and keep your blood glucose levels in normal. A person who lives a sedentary lifestyle may suffer from insulin resistance. A sedentary lifestyle is a type of lifestyle with little or no physical activity. This man does not care for eating right foods, lives a sedentary lifestyle, and gains excess weight. On the contrary, people who are engaged in more physical activity are less likely to develop type 2 diabetes insulin resistances.

How to cure type 2 diabetes?

While you are having type 2 diabetes, your islet cells of pancreas can’t keep up with the insulin resistance as you have gained excess weight, you’re sedentary, or you aren’t eating right foods. If you try for a type 2 diabetes treatment, you should give more importance on physical activities. In order to cure type 2 diabetes, you must concentrate to eat right foods, to be physically active, and to lose excess weight.

Right foods reverse type 2 diabetes:

As one with excess weight has great possibility of having type 2 diabetes, you should eat right foods that will help lose your excess weight. It is the best type 2 diabetes treatment. For this, you must cut back on sugars and starches (carbs) to lose weight. Sugars and starches (carbs) stimulate secretion of insulin the most. You have learnt from above that insulin tells cells to pick up glucose from the bloodstream. It is also the major energy storage hormone in the body. It tells cells to store energy, either as glycogen or fat. Insulin is the main fat storing hormone in the body. So high insulin levels, stopping fat loss, cause weight gain. On the contrary, when insulin goes down, fat takes this opportunity to get out of the fat storage; the body starts burning fats causing fat loss. In this way, insulin helps you lose weight. Another profit you can earn is that lowering insulin help your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight. As such, both the extreme high level and extreme low level insulin are harmful.

Recent research has shown that eating non-starchy vegetables is the one of type 2 diabetes treatments. Non-starchy vegetables can reverse type 2 diabetes to a great extent. Garlic, mushrooms, onions, eggplant, peppers, etc. are very essential components which work for patients who have diabetes. Eating some low-carb vegetables like Broccoli, Cauliflower, Spinach, Cabbage, Lettuce, Cucumber etc. can help lose weight. So these are considered the best diet for type 2 diabetes.

For weight loss, eat protein base foods that function as treatment of type 2 diabetes. To boosts metabolism and reduce appetite, high protein intake is important which change different weight-regulating hormones in the body. Protein works via lot of different mechanisms that help you lose weight and belly fat. You should include a protein source to each one of your meals, a fat source and low-carb vegetables which are best diet for type 2 diabetes. Best sources of protein are: beef, chicken, fish and seafood, eggs etc.

Activity can reverse diabetes:

The good news is that all physical activities function as treatment of type 2 diabetes – whether you are a busy parent, teenager, sat at a desk all day or in your retirement years, doing any amount of activity can be beneficial. As well as activity in your daily routine such as getting to work, gardening or doing the housework, if you’re able, try to do some exercise. You can start with something gentle, like walking, and gradually work your way up to 30 minutes a day of moderate intensity exercise, five times a week. If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice as treatment of type 2 diabetes.

Exercise is the best way to lose weight that can reverse diabetes:

Experts say that losing weight can reduce insulin resistance and it is possible through regular exercise. Studies show that after exercising, muscles become more sensitive to insulin, reversing insulin resistance and lowering blood glucose levels. Exercise also helps muscles absorb more glucose without the need for insulin. The more muscle a body has, the more glucose it can burn to control blood glucose levels.

Now you have learned, “What is type 2 diabetes?” and “What causes type 2 diabetes? You also learned here the difference between type 1 and type 2 diabetes. If you are suffering from absolute lack of insulin, glucose remains unutilized in the blood stream causing glucose level high; then you have type 1 diabetes. Type 2 diabetes, on the other hand, is a long term metabolic disorder that is characterized by high blood sugar, insulin resistance, and relative lack of insulin. If you’ve gained excess weight, you’re sedentary, or you aren’t eating right then type 2 diabetes symptoms may be felt within you. If you eat right foods, you are physically active, and you do exercise regularly, you can reverse Type 2 diabetes.

Importance of Collagen Protein in your body

Collagen Protein:

Your body holds a lot of importance of collagen. You should know that collagen is the most abundant protein in your body. The below texts give the best understanding of Collagen ingredients. In news-medical.net Dr Ananya Mandal, MD, very clearly defines collagen as:

Collagen is a protein made up of amino-acids, which are in turn built of carbon, oxygen and hydrogen. Collagen contains specific amino acids – Glycine, Proline, Hydroxyproline and Arginine. But some people don’t know about collagen protein benefits.

According to Dr Ananya Mandal, MD’s study, Collagen contains some distinctive amino acids (Glycine, Proline, Hydroxyproline and Arginine), which are very essential to keep your body fit. There are at least 16 types of collagen, but 80 – 90 percent of the collagen in the body consists of types I, II, and III.

Importance of collagen protein:

Collagen Protein Image
Collagen Protein

It has been stated above that collagen is the most abundant protein in your body. Considering different benefits of collagen protein, you can use collagen for skin care. But there is a question: “Where is collagen located in your body?” Collagen is found in your muscles, bones, skin, connective tissues, ligaments and tendons. The function of collagen can be realized easily if you understand the meaning of the word, collagen. As expert linguistics say, the word “collagen” is derived from the Greek “kolla,” meaning glue. It’s the “glue” that helps hold the body together. As collagen does many functions, it gives the skin its strength and structure, and also plays a role in the replacement of dead skin cells. As the main component of connective tissue, it is the most abundant protein in mammals, making up from 25% to 35% of the whole-body protein content. It is to consider that the quantity and quality of collagen in skin plays a major role in your appearance. Collagen stops developing wrinkles in the skin. When a person loses collagen in their body, they begin to develop wrinkles. So collagen foods are important.

Collagen for hair care:

It is necessary for all to know about collagen protein benefits. Most of us know that collagen is a natural amino acid. You must use collagen for skin care. Now people of both males & females are also willing using collagen for hair care. It works well for hair growth. It is a natural amino acid composed of four individual amino acids: proline, glycine, arginine and hydroxyproline. You need collagen for hair care because in the both cases of hair loss and hair growth usages of collagen are also considered greatly.

Collagen works with other proteins:

Collagen works not alone – it works with other proteins like keratin and elastin to add flexibility and waterproof capabilities to the parts of the vertebrae. In order to accelerate the functionality of collagen, keratin and elastin are needed. The elasticity or flexibility of tissues, including the skin is due to the function of elastin. Elastin is also a protein. Your body needs collagen for skin appearance. In addition to being found in the skin, elastin is found in organs and other parts of the bodies, including the spaces between tissues. This enables people to participate in high-intensity activities, such as running, without damage to their internal organs.

You will also find lot of collagen protein benefits outside of your body. Not only inside of the body, Collagen and elastin have functions outside of the body. It is often used in cosmetic treatments. It is also used to make gelatin (a virtually colorless and tasteless water-soluble protein prepared from collagen and used in food preparation as the basis of jellies, in photographic processes, and in glue) and sausage casings.

Which nutrient is needed for the formation of collagen?

The question is: “How to increase collagen production in your body?” You should know about collagen foods if you want to get benefits of collagen protein. The livestrong.com has clearly discussed collagen giving a full explanation on how it is produced by the body. In the case of collagen, Vitamin C combines with two amino acids (lysine and proline) to form pro-collagen. Pro-collagen is then used to produce one of several types of collagen found in different tissues throughout the body. When the pro collagen molecules are produced, they join one another and form fibrils which are then converted into collagen fibers that attach themselves to skin cells. As you don’t know what collagen food is, due to lack of proper dietary intake of protein and vitamin C, the growth and development of collagen in your body is hampered. Most importantly, some collagen foods facilitate the production of amino acids. You need collagen for skin care. Dark green, like kale, spinach, asparagus, and broccoli, as well as citrus fruits such as oranges, grapefruit, and lemons, are all rich in Vitamin C that can increase collagen production in your body. Just like our muscles, collagen needs protein to stay strong.

Best Sources of Collagen Protein:

You should learn about the best sources of collagen protein if you want collagen for your body fitness. As different experiments show that Vitamin C rich fruits and vegetables are natural sources of collagen protein production. You have learned above that oranges, lemons and strawberies are the best sources of collagen. So include these items into your daily diet.


Sources:

Wikipedia

livestrong.com

news-medical.net

Different Types of Protein, Protein Foods, and Protein functions in your body

Image showing high protein foods
Image showing high protein foods

Your body needs protein to survive. There are different types of protein available in different protein foods. You must know different functions of proteins and what the protein foods are. This article is all about protein, different types of protein and protein foods. Reading this article will help you understand which foods contain what types of protein and what the protein functions are.

What are proteins?

What are proteins? Proteins are very important elements and there are various functions of proteins in your body. Proteins are the building blocks of life. Every cell in the human body contains proteins. The basic structure of protein is a chain of amino acids. Protein consists of hundreds or thousands of smaller units of amino acids. These are attached to one another in long chains. There are 20 different types of amino acids that can be combined to make a protein. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.

What does protein do?

Do you know, “What does protein do in your body?” There are various functions of proteins in your body. Some of them carry important things from place to place in your body. They are kind of like the post office that delivers different information to different receivers. Some protein act like little machines that put new molecules together or break old ones apart. Some proteins work like doors to let things in and out of a cell. Protein have different activities, and they do all of these inside your body. The interesting is that the sequence of amino acids determine each protein’s unique 3-dimensional structure (shape) and its specific function. Proteins are described according to each protein function in the body.

Proteins do most of the works in cells and are required for the structure, protein function, and regulation of the body’s tissues and organs. According to the Centers for Disease Control and Prevention, you should obtain 10 percent to 25 percent of your daily calorie needs from protein.

Different types of protein and various protein functions:

There are different types of protein and various functions of proteins. Based on the amino acid sequence, proteins have various shapes and molecular weights. For instance, hemoglobin (details are given below) is a globular protein, which means it folds into a compact globe-like structure, but collagen (details are given below) found in our skin, is a fibrous protein, which means it folds into a long extended fiber-like chain. However, there are different types of protein, protein functions, and various sources of each protein – let’s see how they work:

Protein Name Description/Functions of proteins in the body
Antibody (Defensive) Antibodies are proteins that obstruct to specific foreign particles, such as viruses and bacteria to help protect your body. They are core parts of your immune system, keeping diseases away. Antibodies are formed in the white blood cells, and they attack bacteria, viruses and other harmful microorganisms rendering them inactive. There are a few medications that can be taken to increase antibodies, but eating the right foods can have the same effect without the side effects.
Some natural effective sources of protein (antibody): Egg yolks, Nuts, Tuna, lobster, shrimp, brown rice, cottage cheese, chicken (white meat), sunflower seeds, garlic, and lamb chops.
Enzyme (Enzymatic protein – go faster) Enzymatic protein accelerate metabolic processes in your body cells, including liver functions, stomach digestion, blood clotting, and converting glycogen to glucose. They carry out almost all of thousands of chemical reactions that take place in cells. They also assist with the formation of new molecules by reading the genetic information stored in DNA. Enzymes are like little machines; some of them build bigger molecules from smaller blocks, and some of them break bigger molecules down into smaller parts. Whether building or breaking, most enzymes can do this 50 to 5,000 times per second. In fact, one reaction that is part of the way your body makes new hemoglobin would take 2.3 billion years without an enzyme.
Your saliva glands, stomach, small intestine, and pancreas make many different kinds of enzymes to digest, or break down the food you eat into molecules which your cells can use. Amylase is an enzyme made by your saliva glands to help break starch down into sugar.
While all raw foods contain enzymes, the most powerful enzyme-rich foods are those that are sprouted (seeds and legumes). Sprouting increases the enzyme content in these foods tremendously. Other enzyme-rich foods include – papaya, pineapple, mango, kiwi, and grapes, avocado, raw honey (the enzymes actually come from the bee’s saliva), and bee pollen.
Messenger (Hormonal Protein) Hormones are protein-based chemicals which are secreted by cells of the endocrine glands. Endocrine glands are glands of the endocrine system that secrete their products (hormones) directly into the blood rather than through a duct. These hormones regulate metabolism, growth and development, tissue function, sexual function, reproduction, sleep, and mood. The major glands of the endocrine system include the pineal gland, pituitary gland, pancreas, ovaries, testes, thyroid gland, parathyroid gland, hypothalamus, and adrenal glands. Hormones are transported through the blood. Hormones act as chemical messengers that transmit signals from one cell to another. Each hormone affects the particular cells in your body, known as target cells. Such cells have specific receptors on which the hormone attaches itself to transmit the signals. An example of a hormonal protein is insulin, which is secreted by the pancreas to regulate the levels of blood sugar in your body.
Some natural sources of protein (hormonal protein): Eggs, Nuts, Poultry etc.
Structural component (Structural protein) These protein provide structure and support for cells. On a larger scale, they also allow the body to move. An important job that proteins do is providing structure. Collagen, keratin and elastin are most remarkable among different types of protein. Collagen holds different parts of your body together like glue, and makes up about 25% of all the protein found in your body. Collagen connects and supports your muscles, bones, tendons, ligaments, blood vessels, organs, cartilage, and even holds your skin together. Keratin is the main structural component in hair, nails, teeth and skin. Collagen works with keratin to provide the skin with strength, smoothness, elasticity and resilience. Elastin is a highly elastic protein in connective tissue and allows many tissues in the body to resume their shape after stretching or contracting. Elastin helps skin to return to its original position when it is poked or pinched.

Some natural sources of protein (structural protein): meat, eggs, beans, cabbage, soy products, red fruits and vegetables, carrot, lemons, and oranges.

Transport (Transport protein) These proteins bind (tie) and carry atoms and small molecules within cells and throughout the body. These protein mainly store mineral ions such as potassium in your body. Iron, for example, is an ion required for the formation of hemoglobin, the main structural component of red blood cells. Ferritin, a storage protein, regulates and guards against the adverse effects of excess iron in your body. Ovalbumin and casein are storage protein found in breast milk and egg whites, respectively, that play a huge role in embryonic development.
Transport protein help move other molecules around your body. Hemoglobin, for example, carries oxygen to body tissues from the lungs. Serum albumin carries fats in your bloodstream, while myoglobin absorbs oxygen from hemoglobin and then releases it to the muscles. Calbindin is another transport protein that facilitates the absorption of calcium from the intestinal walls.
Some natural sources of protein (transport protein): Red meats, Hen’s egg, fish, poultry, vegetables, beans, lentils, whole grains.
Receptors (Channel protein – molecular doorways) Cells have to be able to get stuff (including water and nutrients) in and out, just like a business would have to do. Raw materials have to enter, things that they make need to go out, and of course they need to be able to communicate with the outside world. There are lots of ways to get things in and out of a cell, but one way is with a channel protein.
A channel protein acts like a doorway with a security guard posted next to it. It will only let certain molecules in or out of the cell. Some channel protein are open all the time and some can be opened and closed depending on signals sent from the cell or received from the environment.
Some receptors activate enzymes, while others stimulate endocrine glands to secrete epinephrine and insulin to regulate blood sugar levels.
Examples of channel proteins include chloride, sodium, calcium, and potassium ion channels.
Contractile (Motor protein) Contractile proteins, also known as motor proteins, regulate the strength and speed of heart and muscle contractions in your body. These proteins are actin and myosin. These proteins can cause heart complications if they produce severe contractions. Actins are highly conserved proteins that are involved in cell motility, structure and integrity. Myosin converts chemical energy in the form of ATP to mechanical energy, thus generating force and movement. Actin filaments, usually in association with myosin, are responsible for many types of cell motility.
Muscles are composed of two major protein filaments: a thick filament composed of the myosin protein and a thin filament composed of the actin protein. Muscle contraction occurs when these filaments slide over one another in a series of repetitive events. A filament is a “long chain of protein, such as those found in hair, muscle, or in flagella.” They are often bundled together for strength and rigidity.
Foods contain the most actin and myosin: Meat, fish, eggs, cheese, quinoa, soya beans, nuts, seeds.

Now you understand that there are various functions of proteins in your body. The article has thoroughly explained: “What does protein do in your body?” Eat foods containing different types of protein – antibody, enzyme, messenger, structural protein, transport protein, receptors, contractile, your body requires all these protein. While some protein foods like red meats, eggs, fish, poultry, shrimp, chicken (white meat), cheese, contain a large amount of protein, some other foods like peanut,  chickpea (gram),beans, lentils, seeds, sunflower seeds, garlic, papaya, pineapple, mango, grapes, bee pollen, red fruits, carrot, lemons, oranges also provide plenty of protein your body needs. Be aware: all these foods should not be consumed per day. Select your own diet from the variety of protein foods as your daily consumption to improve nutrient intake and health benefits.


Reference: U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.

6 Great Employee Wellness Programs That Work Better

These programs are great and work well. These are great employee wellness programs that work magically for development of your company’s productivity. If you choose these employee wellness programs during taking decision to make a wellness plans for employees, you will get the full continuum of impulsive and constitutional components for the employees to ameliorate company’s production environment. These approaches believe that each employee has the weapons and capitals necessary to achieve their personal health and wellness goals, and is an inseparable part of the guidance resources solution.

Most of the employee wellness companies always try to take a healthy guidance that gives them a comprehensive solution to improving health & wellness of the employees, and the productivity reflecting energy to the employees to make changes in their healthy lifestyle while helping them overcome barriers to success such as impulsive and psychic health issues. With “build to suit” programs that are customized to meet the needs of each organization and each employee, healthy guidance preempts issues from becoming full-blown illnesses.

While thinking about the employee health and wellness for your employees, the following suites of services must be included to your management strategies as healthy guidance:

Choose a good Employee health wellness programs:

Choose a Healthy Guidance, the Health Risk Assessment (HRA) sets the industry standard for evaluating an employee population and providing measurable, accurate data to monitor and track the success of the employee wellness programs on an ongoing basis.

Choosing the Health Risk Assessment (HRA) will focus on an employee’s personal/family health history and lifestyle, and is designed to identify an at-risk employee. Confidential reports are available to an individual employee, and aggregate reports are generated for the organization.

If you choose the Healthy Guidance as a part of wellness program for employees, it will be beneficiary for both employer and employee through:

  • A personal health report for each employee with risk factors, action steps and overall wellness score
  • Aggregate reporting showing most prevalent risk factors, associated costs and opportunities to improve. Reports available by business unit or geographic location
  • Annual reports and analyses to assess the program’s financial impact over time
  • Integration with third-party biometric data

Tobacco Cessation

An employee’s addiction to tobacco is intertwined with other lifestyle issues, and your intelligent professionals can help keep an employee tobacco-free through a plan that addresses their social, nutritional and exercise needs. Your Tobacco Cessation Specialists will integrate the behavioral modification techniques that will earn your employee wellness programs benefits.

You can take following strategies as employee wellness programs:

  • Customized assistance plan based on the participant’s initial level of “readiness to quit”
  • Strategies to help an employee deal with common fears about quitting tobacco use
  • Coordination with other resources when appropriate
  • Stress management skills instruction
  • Tips for preventing weight gain
  • One-on-one telephone counseling sessions
  • Ongoing relapse prevention support

Weight Management

The Healthy Guidance Weight Management program incorporates healthy diet, exercise and lifestyle changes. Within the good wellness programs that work better, each employee is provided with a personalized plan to help meet their individual goals and reduce the potential for more serious health issues such as diabetes, cardiovascular disease or high cholesterol.

Your Weight Management program should include:

  • Unlimited inbound calls to health coaches
  • Meal-planning options for overall health or to address the needs of individuals with specific conditions
  • Individualized exercise plans based on the employee’s current activity level, including strength training and cardiovascular components
  • Online and/or telephonic coaching to guide an employee in achieving their weight management goals

Lifestyle Coaching

In a successful employee wellness programs it must be ensured that reducing an individual’s risk factors and improving overall health is possible by giving lifestyle coaching to the employees. Your specially trained wellness coaches and clinicians should be spontaneously dedicated to change the nutrition, exercise and behavior of your employees.

Lifestyle coaching program should include:

  • Behavioral change specialists that work one on one with employees to motivate, educate and modify behavior
  • Specially trained wellness coaches and clinicians
  • Flexible five-session coaching model with the same coach every session
  • Unlimited inbound calls
  • Reporting that helps organizations understand issues and see results

Worksite Wellness Challenges

Employee engagement is key to a best employee wellness programs success. These turn-key programs should be administered completely by your company’s administration. It is the fantastic way to motivate employees to enroll in a wellness program and adopt healthier lifestyles. Employers can choose from a variety of modules including individual or team competitions as well as goal-based programs such as weight loss, walking or other exercise challenges.

Your Worksite Wellness Challenges attract participation and get results through:

  • Customized promotions and competitions to fit an organization’s culture and specific needs
  • Launch and rollout plan to get employees started
  • Ongoing weekly communication and newsletters to keep employees informed and motivated
  • Online tracking of individual and team rankings as well as incentives

Online Incentive Tracking

In order to implement your employee wellness programs you should take an incentive tracking system which should be designed to boost employee engagement in wellness while relieving the administrative burden on employers.

The Online Incentive Tracking program includes:

  • Expert consultation on program design and incentive offerings
  • Ability to integrate data from a variety of sources – including health plans, prescription benefit managers, employee self-reported information – in order to track incentives
  • Customized messaging to support an organization’s wellness goals

You should be very careful while preparing for the wellness plans for employees of your company so that any one of the above 6 great employee wellness programs that work better is not missed to include in your employee wellness programs.

Nutritional value of legumes protein

Legumes contain lot of proteins. These are vegan protein sources. For these, they are called the best sources of protein for vegetarians. To know the nutritional value of legumes protein, see the below list. The list shows amount of main nutrients found in legumes. Not only proteins, Legumes contain lot of fat, protein and carbohydrates. Due to plenty of carbohydrates in legumes, legumes can be consumed as replacement of other carbohydrates. Legumes protein or carbohydrate are very effective for boosting your energy performances. The most familiar legumes (beans, nuts, peas and lentils) contain the unique nutritional value. Although these kinds of legumes are staple of vegetarian diets, non-vegetarians can also get benefits eating legumes. Suppose, if you replace red meat with a serving of black beans, it will lower your fat intake boosting fiber and protein intakes. This article will show you how consumption of legumes lower your blood pressure and reduce LDL cholesterol levels. Let’s have a look at the list below to see what nutrients legumes normally contain and how much protein for vegans are available in legumes.

One cup of cooked lentils provides:

  • 18 grams of protein.
  • 16 grams of fiber.
  • 40 grams of carbohydrate.
  • 37% of the RDA for iron.
  • 90% of the RDA for folate.
  • 18% of the RDA for magnesium.
  • 21% of the RDA for potassium.
  • Over 10% of the RDA for Vitamins B1, B3, B5 and B6, phosphorus, zinc, copper and manganese.

You have surely got a glimpse of amount of the nutrients of legumes from above list. I think, you should have no more questions about “are legumes proteins?” Surely, legumes contain lot of protein which is essential protein for vegans. Proteins are one of the building blocks of your body tissue, and can also serve as a fuel source. As fuel, proteins provide as much energy density as carbohydrates: 4 kcal (17 kJ) per gram; in contrast, lipids provide 9 kcal (37 kJ) per gram. The most important aspect as well as defining characteristic of protein from a nutritional standpoint is its amino acid composition.

In reality, the major components of the legumes are proteins. So these proteins are best for vegan protein sources. A large number of proteins are found in legumes. So these are called the best sources of protein for vegetarians. Processing of legume seeds prominently affect on their performance. If the molecular and nutritional aspects are left for considering the functionality of legume seeds, then the legume seeds are inactive in their functionality. Many people are unaware of the fact that most people of the developed countries are consuming legumes as their fast hand food to fill the requirement of their diet for proteins. Researches regarding legumes compounds are continuously going on, and people are becoming aware of the benefits of legume consumption day by day.

What does legumes mean?

A legume is a plant or fruit/seed in the family Fabaceae (or Leguminosae). Legumes are grown agriculturally, primarily for their grain seed called

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A selection of various legumes

pulse, for livestock forage and silage, and as soil-enhancing green manure. As for examples of legumes, the following foods are being consumed by the people around the world. The following legumes have been taken from the list of common legumes. These types of legumes are commonly consumed by the people of  developed countries.

Legumes are generally two types – mature and immature. Those legumes which are found inside pod as dried are called mature legumes. Kidney beans or chickpeas, both are called mature legume.

Those legumes which are harvested before they mature are called immature legumes. Green beans and garden peas, both are called immature legumes.

Moreover, the most common legumes include alfalfa, clover, peas, beans, lentils, lupins, and peanuts (a peanut is a legume whose pod does not split open on its own).

Beans are legumes:

Beans are legumes. Among different types legume items, beans are common. The adzuki beans, black beans, soybeans, anasazi beans, fava beans, garbanzo beans (chickpeas), kidney beans and lima beans are common types of beans people consume as their favorite diet . Consume these type beans as they contain high proteins, and low in fat. For example, 1 cup of cooked adzuki beans contains 17.3 grams of protein, 57 grams of carbohydrates, 294 calories and only 0.2 grams of fat. In comparison, 1 cup of cooked chickpeas contains 14.5 grams of protein, 45 grams of carbohydrates, 269 calories and 4.3 grams of fat.

Nuts

There may be some legumes which are inappropriately called “nuts.” Among these types of legumes are peanut, soy nuts and carob nuts which are consumed as legume seeds. Some other kinds of nuts don’t contain similar components in their compounds. Peanuts, soy nuts and carob nuts contain lot of proteins, fat and carbohydrates. For example, 1 cup of dry-roasted soy nuts contains 68.1 grams of protein, 37.2 grams of fat, 56.3 grams of carbohydrates and 776 calories. One cup of dry-roasted peanuts is much lower in protein and higher in fat, with 34.6 grams of protein, 31.4 grams of carbohydrates, 854 calories and 72.5 grams of fat. There is a question is soy a legume?” Yes – Soy is a legume. If you eat peanuts or soy nuts, you should choose dry-roasted and unsalted varieties to avoid the high fat and sodium content of oil-roasted, salted nuts.

Peas

There are another kinds of legumes which are commonly called as high quality peas. Among them, the green peas, snow peas, snap peas, split peas and black-eyed peas are to be cited. They contain high concentrations of carbohydrates and proteins but little fat. For example, 1 cup of boiled green peas contains 8.6 grams of protein, 25 grams of carbohydrates, 134 calories and 0.4 gram of fat. Split peas contain higher concentrations of protein and carbohydrates but a similar amount of fat. One cup of boiled split peas contains 16.4 grams of protein, 41.4 grams of carbohydrates, 231 calories and only 0.8 grams of fat. As most varieties have a naturally sweet flavor, peas are great as a side-dish, snack, addition to a stir-fry or topping on a salad. Now you may should no more questions are legumes carbs?” Yes – legumes are also carbohydrates.

Are lentils a legume?

In the outset of the article, it was clearly described that lentils is a legume which contains lot of proteins. You will find lot of proteins in legumes i.e. in lentils.

There are different kinds of lentils in the market, but all of them bear a little bit same qualities. Whether yellow, orange, green, brown or black, the nutritional profile of lentils does not change with their color. However, sprouted lentils differ from non-sprouted lentils in their nutritional content. One cup of uncooked sprouted lentils contains 6.9 grams of protein, 17.1 grams of carbohydrates, 82 calories and 0.4 gram of fat. As they are much denser, non-sprouted lentils provide larger amounts of these nutrients. One cup of uncooked, non-sprouted lentils contains 49.5 grams of protein, 115.4 grams of carbohydrates, 2 grams of fat and 678 calories.

As legumes are the best sources of protein for vegetarians, you may choose your own items from above if you a vegetarian.

Protein in legumes vs meat:

If you are from legumes family, and like to eat beans regularly, you are lucky to have ‘well packaged’ protein and bring a bunch of additional, beneficial nutrition with them. Beans have a meaty taste and are usually well liked even by meat lovers as well. That’s why they’re ideal to pump up your meatless meals.

In conclusion, it can be a disclosure to you that studies

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Dysmetabolic syndrome X (A morbidly obese man. Weight 182 kg/400 lbs, height 185 cm/6 ft 1 in. The body mass index is 53)

on human body include the potential for regular consumption of legumes in a vegetarian diet to affect metabolic syndrome. There is evidence that a portion of pulses (roughly one cup daily) in a diet may help lower blood pressure and reduce LDL cholesterol levels, though there is a concern about the quality of the supporting data. So, people around the world should be aware of the legumes proteins to consume as these are vegan protein sources.

I reiterate that legumes are the best sources of protein for vegetarians and the preliminary studies in humans include the potential for regular consumption of legumes in a vegetarian diet to affect metabolic syndrome. There is evidence that a portion of pulses (roughly one cup daily) in a diet may help lower blood pressure and reduce LDL cholesterol levels, though there is a concern about the quality of the supporting data. So, consume legumes to lower blood pressure and reduce LDL cholesterol levels.