We often get questions about coffee. It is okay for you? How much can I drink? The following article explores this topic.

One of the best ways to ward off chronic conditions, including cardiovascular disease, diabetes, and cancer, is to eat a diet rich in antioxidants. But many of us do not eat the recommended amounts of fruits and vegetables considered superior sources of antioxidants.

So, guess where many people are getting their antioxidants instead? Recent studies reveal coffee may be a surprising source. In fact, it is the top dietary source of antioxidants in many populations, including in the United States . Moreover, roasted coffee residues retain their antioxidant ability; it isn’t lost in processing.

And there may be related benefits to this brew. Although most of the research is in the early stages, studies show that drinking coffee may be linked to some desirable health outcomes, such as:

Decreased risk of Parkinson’s disease: A study revealed that men may experience up to a 40% reduction in risk by drinking as little as one cup per day. However, the effects were not observed in postmenopausal women who take estrogen replacement. In this case, coffee drinking may actually increase Parkinson’s risk.

Reduced risk of type 2 diabetes: However, this reduced risk is only linked to people who drink excess amounts of coffee, which is not recommended; the risks of drinking too much coffee outweigh this possible benefit.

Decreased risk of liver cancer: Drinking coffee may be especially helpful reducing the risk of liver cancer caused by cirrhosis, a type of liver disease that causes scarring of the liver.

If coffee does have health benefits, it’s not clear what they are from. Coffee contains not only antioxidants, but also caffeine and other yet-to-be researched compounds.

But even if there are clear health benefits to the brew, there are caveats. Although coffee consumption does not seem to raise the risk of cardiovascular disease, research shows that chronic consumption may increase aortic stiffness. Plus, unfiltered coffee can raise levels of blood fats, and excessive caffeine intake may be bad for people who are sensitive to caffeine. Coffee can contain anywhere from 72 to 130 milligrams of caffeine per 8-ounce serving, depending on the bean source and the brewing methods.

So there is give and take with coffee. If you don’t already drink it, the recent news about antioxidants is not necessarily a reason to pick up the habit. And for people who already drink it, it’s no excuse to stop eating fruits and veggies. Finally, because of the caffeine content, moderation is still the key to enjoying it healthfully.

Your best bet is to eat your fruits and veggies, and try to limit yourself to about one or two small cups about 8-ounces of coffee per day. That way you stay within the recommended limit of no more than 250 milligrams of caffeine per day.

The mind-body connection is powerful. We saw the following article and knew we wanted to share it.

Sounds crazy, right? But it was true in a study of hotel workers. Just 4 weeks after the room cleaners were educated on how their duties counted toward their exercise needs, they saw a drop in weight and blood pressure — despite no changes in overall activity levels.

Placebo Effect at Work
Changing bed linens, vacuuming, dusting, scrubbing the bathroom floor — it’s not spin class, but it is physical activity. And if you do physically active things with the right mind-set (namely, think “This is good for me. “), it could translate into greater health gains. Just chalk it up to that mind-body connection to which so many other health benefits (like the placebo effect) have been traced.

Think About It
You need only about 30 minutes of exercise daily to meet the surgeon general’s physical activity recommendations. And keep in mind that things like pulling weeds, painting the garage door, and folding laundry count toward that total. And we mean literally keep it in mind. Couldn’t hurt, right?

Source: www.real-age.com

Why is walking so popular? Study after study has demonstrated walking improves cardiovascular health, bolsters weight loss, builds stronger bones and reduces the risk of chronic diseases and some forms of cancer. And since it’s accessible, inexpensive, easy to do and gentle on the joints, it’s no surprise walking has earned a reputation among health and fitness experts as the perfect form of exercise.

Despite all the good press walking has garnered over the past few years, there has been very little published on just how fast and how far you have to walk to reap the myriad of benefits attributed to walking. Is window shopping at the mall intense enough to boost overall health or do you have to step lively to make your walk workout-worthy? The good news is that walking at any pace, even over short distances, improves health.

Small reductions in mortality have been reported from walking as little as five city blocks a day. Significantly more health benefits have been noted among walkers who stroll for a minimum of 30 minutes five times a week. Even better news is if you’re pressed for time, that 30-minute walk can be broken up into two 15-minute bouts, without any reduction in benefits.

So go ahead and spend your lunch hour window-shopping and get a little more than retail therapy in exchange for the time spent checking out the latest sales.

With the benefits so big for doing so little, you may be wondering why anyone would bother spending more than a half-hour walking. But if you’re up to the challenge, there’s even more to be gained if you walk a little faster and a little farther.

According to the American College of Sports Medicine, exercise that boosts your heart rate past 55 per cent of your maximum heart rate (220 minus your age), improves cardiovascular fitness as well as your health. How intense is that in walking terms?

Researcher James Rippe tested 500 walkers, of whom 67 per cent of men and 90 per cent of women were able to meet the ACSM guidelines by walking at a pace of eight-nine minutes per kilometre. So if improved fitness is what you’re after, window shopping is out and a brisk walk is in.

For walkers looking to lose a few pounds, your heart rate isn’t the only thing that needs monitoring — the key to weight loss is keeping your eye on the clock.

A 2003 study published in the Journal of American Medicine reported that women who accumulated more than 150 minutes of walking per week (in addition to reducing their caloric intake) lost significantly more weight than those who accumulated fewer minutes on the road.

So if health benefits are all you’re looking to gain, heading out the door for an easy walk most days of the week will do the trick. But, if you want more from your daily walk — like improved fitness or weight loss — try increasing the distance and/or intensity of your workout.

How much more effort do you need to put into your walk to get the most you can from your workout? Try walking at 70 per cent of your maximum heart rate (generally defined as the pace you set when late for an appointment) for several five-minute bouts during your walk, eventually increasing the length of your speed intervals until you can maintain your pace throughout the whole workout. At this speed, you should be breathing hard and pushing yourself to stay on pace. To go along with your boost in speed, you will need a new, more efficient walking style.

Try both your new style and your new pace the next time you head out the door for a walk, and benefit from all that walking has to offer.

Source: Jill Barker, CanWest News Service (June 11, 2007, Vancouver Sun)