Protect Yourself from Kidney Stones

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Protect Yourself from Kidney Stones
To avoid painful kidney stones in the hot weather (or any time of the year), follow these recommendations, especially if you have history of kidney stones:
• Hydrate: Don’t wait until you are thirsty to drink. Try to drink several extra glasses of water a day—more if it’s especially hot or if you’re exercising.

• Increase your intake of lemon and lime juice: These two fruits have high amounts of citrate, which have been shown to inhibit the development of kidney stones. Dr. Goldfarb advises against drinking Gatorade or other sports drinks which have citrate because there’s not really enough of it in them to make a difference and there are plenty of calories, which could make you gain weight (a risk factor for kidney stones.) But lemon and lime “won’t hurt and can make a slight difference. Squeezing lemon on your food and into what you drink may help.”

Haley adds that other fruit juices will not do the trick. Don’t count on iced tea, either, which contains varying amounts of oxalate, one of the substances that helps form kidney stones.

• Watch your urine color: It should be a very pale yellow. If it’s getting darker, says Dr. Haley, then it’s most likely getting more concentrated (which can lead to kidney stones.) Drink more water.

• Avoid foods that are linked to stone formation: Fatty and salty dishes should be avoided, but some healthy foods pose a risk too because they are loaded with oxalates, which contribute to the formation of stones. These include beets, spinach, rhubarb and nuts. Oxalates are also found in chocolate.

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Can Green Tea Cause Kidney Stones?

Last Updated: Jun 08, 2015 | By Beth Greenwood

A pot of green tea and clear glasses. Photo Credit View Stock/View Stock/Getty Images

Kidney stones, hard deposits of minerals and acid salts that form inside the kidneys, can be very painful. Several things can cause kidney stones, including over-concentration of the urine, metabolic or genetic disorders, and infections. Gastric bypass surgery can also increase your chances of developing this condition, because it affects the way your body absorbs calcium — and most kidney stones are calcium-based. Green tea is not a cause of kidney stones, according to MayoClinic.com. In fact, it's quite the opposite — this popular herbal tea is often recommended to help prevent them.

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Bananas to Help Prevent Kidney Stones

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Kidney stones are the most prevalent urinary tract disorder in the United States, affecting over 1 million Americans every year, according to the National Kidney and Urologic Diseases Information Clearinghouse. This painful condition occurs when a mass forms in the kidneys due to highly concentrated matter in the urine. Stones slowly develop over months or years and are composed of various minerals, such as calcium, uric acid and oxalate. The University of Maryland Medical Center advises against treating kidney stones with alternative therapies, but the center does recommend following nutritional guidelines to prevent them from recurring.

Causes and Symptoms

Kidney stones are mineral crystallizations caused by an imbalance of nutrients in your urine. They are often the result of absorbing too much calcium, consuming excess calcium or other minerals, intestinal problems, urinary tract infection or genetics. The most prevalent type of stone is calcium oxalate formed from excess calcium and oxalate in your urine. Calcium phosphate stones result from low-acid urine, while uric acid stones occur from urine that’s too acidic. Symptoms of kidney stones include severe and sudden pain in your backside, abdominal pain and pain in the genital area, nausea and vomiting, fever and chills.

Limit the oxalate in your diet if you are at risk for calcium oxalate stones

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Limit the oxalate in your diet if you are at risk for calcium oxalate stones. Foods high in oxalate can increase levels in the urine. When oxalate combines with calcium, calcium oxalate stones are formed. High-oxalate foods include spinach, beets, rhubarb, nuts, wheat bran, buckwheat and chocolate. There is also some evidence that doses vitamin C or ascorbic acid supplements greater than 2,000 mg may increase stone 

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7 Foods that Are Actually Damaging Your Kidneys

1. Meat

Diets high in animal protein can cause kidney damage. In fact, according to the Mayo Clinic, a high-protein diet may cause or exacerbate existing kidney problems because protein metabolism places a heavy load on the kidneys, making it difficult to eliminate its waste products.

A 2003 study in the European Journal of Nutrition showed that a diet rich in animal-based proteins could also increase the risk of developing kidney stones from uric acid, while a vegetarian diet lowered the uric acid and prevented formation of stones. Uric acid is one of the common causes of kidney stone and is a byproduct of eating foods that are high in purines such as meat, seafood, and fish. These foods may also trigger the other common type of kidney stones, calcium oxalate stones, because they increase the amount of calcium excreted in urine, as well as affect your digestive probiotics. How? Animal protein metabolism leaves an acidic residue in the body. Because your body favors an alkaline state, it pulls calcium and other mineral salts from the bones in order to return you to that alkaline state. This calcium can form calcium oxalate kidney stones.

Instead, eat a variety of veggies, grains, seeds, and nuts (the best foods to eat while pregnant!) and you’ll get all of the protein your body needs.

2. Salt

Your body needs a little bit of sodium in order to maintain proper fluid balance, but you can get enough from eating fruits and vegetables. Many processed foods, however, add a great deal of salt in order to enhance flavors. The most commonly used form of salt is processed table salt. When you eat too much salt, your kidneys respond by retaining water in order to dilute this electrolyte in your bloodstream to maintain proper heart function. This places a load on the kidneys. According to the Harvard School of Public Health, long-term intake of too much salt can damage the kidneys along with the heart and aorta.Salt intake may also raise blood pressure, which can cause damage to the kidney’s nephrons, which filter wastes.

If you must add salt, use just a pinch of high quality Celtic or Himalayan sea salt.

3. Genetically modified foods

A large percentage of our processed foods contain genetically modified ingredients including corn, soy, rice, sugar cane, sugar beets, and canola. Seeds are genetically engineered for a number of reasons, including to increase pest resistance, make the plant immune to herbicides, or improve crop yields. Monsanto corporation is one of the largest makers of genetically modified seeds. A 2009 mammal study conducted on three types of genetically modified Monsanto corn showed negative health effects on the kidney and liver functions of rats. The researchers concluded that the three varieties tested created a state of hepatorenal (liver and kidney) toxicity.

Unfortunately, research on the long-term health effects of genetically modified crops on humans remains poorly studied at this time because genetically modified foods have only been a regular part of the Western diet since 1995 when Monsanto introduced the GM soybean seed that was immune to the herbicide Roundup.

Since we have not yet been able to measure the long-term effects of GM crops on humans, it is best to avoid them.

Instead, opt for organically grown produce and avoid common sources of GM ingredients such as processed and prepackaged foods.

4. Artificial sweeteners

Many people believe they are doing something healthy for their bodies when they consume artificial sweeteners because these ingredients are non-caloric. In a review of the Nurses Study, researchers looked at the role of artificial sweeteners on kidney function and found that there was an increase in kidney function decline with intake of just two diet sodas per day.

Your best bet? Skip the artificial sweeteners and stick with stevia if you need a little sweet.

5. Carbonated beverages

Carbonated beverages such as soda (with or without artificial sweetener) and energy drinks are associated with the formation of kidney stones. A 2007 study demonstrated this, showing that drinking two or more colas per day was associated with an increased risk of chronic kidney disease.

Instead, have plain water with organic lemon.

6. Dairy products

The problem with dairy products is similar to that of other animal proteins. In fact, the China Study showed that consuming dairy products increased the excretion of calcium in the urine, which has been associated with a higher risk of developing kidney stones. According to KidsHealth.org, reducing dairy can help people with kidney failure and kidney disease, because it can make the filtering work of the kidneys easier, delaying the need for dialysis.

Instead, try some unsweetened almond milk.

7. Caffeine

Caffeine in coffee, tea, soda, and foods can also place a strain on your kidneys. Because caffeine is a stimulant, it can stimulate blood flow, increasing blood pressure and stress on the kidneys. A 2002 study in Kidney International showed that long-term caffeine consumption exacerbated chronic kidney failure in obese and diabetic rats. Caffeine consumption has also been linked to kidney stone formation by increasing calcium excretion in urine.

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6 EASY WAYS TO PREVENT KIDNEY STONES

Did you know that one in ten people will have a kidney stone over the course of a lifetime? Recent studies have shown that kidney stone rates are on the rise across the country. Those in the know believe that some major misconceptions may be the culprit.

The National Kidney Foundation has teamed up with Dr. Allan Jhagroo, a kidney stone specialist at the University of Wisconsin School of Medicine and Public Health, to help you stay stone-free by debunking some of the major kidney stone myths and misconceptions.

Here are the top 6 kidney stone prevention tips:

1. Don't Underestimate Your Sweat. Saunas, hot yoga and heavy exercise may be good for your health, but they also may lead to kidney stones. Why? Loss of water through sweating - whether due to these activities or just the heat of summer—leads to less urine production. The more you sweat, the less you urinate, which allows for stone-causing minerals to settle and bond in the kidneys and urinary tract.
   Instead: Hydrate with H2O. One of the best measures you can take to avoid kidney stones is to drink plenty of water, leading you to urinate a lot. So, be sure to keep well hydrated, especially when engaging in exercise or activities that cause a lot of sweating.
2. It's Not Just the Oxalate. Oxa-what? Oxalate is naturally found in many foods, including fruits and vegetables, nuts and seeds, grains, legumes, and even chocolate and tea. Some examples of foods that contain high levels of oxalate include: peanuts, rhubarb, spinach, beets, chocolate and sweet potatoes. Moderating intake of these foods may be beneficial for people who form calcium oxalate stones, the leading type of kidney stones. A common misconception is that cutting the oxalate-rich foods in your diet alone will reduce the likelihood of forming calcium oxalate kidney stones. While in theory this might be true, this approach isn't smart from an overall health perspective. Most kidney stones are formed when oxalate binds to calcium while urine is produced by the kidneys.
   Instead: Eat and drink calcium and oxalate-rich foods together during a meal. In doing so, oxalate and calcium are more likely to bind to one another in the stomach and intestines before the kidneys begin processing, making it less likely that kidney stones will form.
3. Calcium is Not the Enemy. But it tends to get a bad rap! Most likely due to its name and composition, many are under the impression that calcium is the main culprit in calcium-oxalate stones. "I still see patients who wonder why they are getting recurring stones despite cutting down on their calcium intake," said Dr. Jhagroo. "I've even had patients say that their doctors told them to reduce their calcium intake." A diet low in calcium actually increases one's risk of developing kidney stones.
   Instead: Don't reduce the calcium. Work to cut back on the sodium in your diet and to pair calcium-rich foods with oxalate-rich foods.
4. It's Not One and Done. Passing a kidney stone is often described as one of the most painful experiences a person can have, but unfortunately, it's not always a one-time event. Studies have shown that having even one stone greatly increases your chances of having another. "Most people will want to do anything they can to ensure it doesn't happen again," said Dr. Jhagroo. "Unfortunately, it doesn't seem to be the case that people make the changes they need to after their first stone event." Research conducted by Dr. Jhagroo shows that those with kidney stones do not always heed the advice of their nephrologists and urinary specialists. About 15% of kidney stone patients didn't take prescribed medications and 41% did not follow the nutritional advice that would keep stones from recurring.
   Instead: Take action! Without the right medications and diet adjustments, stones can come back, and recurring kidney stones also could be an indicator of other problems, including kidney disease.
5. When Life Hands You Kidney Stones… don't fret. And as the saying goes, "make lemonade." It's important to consider dietary remedies alongside prescription medications. While it may seem easier to just take a pill to fix a medical problem, consider what lifestyle changes will also make a big impact on your health.
   Instead: Next time you drive past a lemonade (or limeade) stand, consider your kidneys. Chronic kidney stones are often treated with potassium citrate, but studies have shown that limeade, lemonade and other fruits and juices high in natural citrate offers the same stone-preventing benefits. Beware of the sugar, though, because it can increase kidney stone risk. Instead, buy sugar-free lemonade, or make your own by mixing lime or lemon juice with water and using a sugar substitute if needed. "We believe that citrate in the urine may prevent the calcium from binding with other constituents that lead to stones," said Dr. Jhagroo. "Also, some evidence suggests that citrate may prevent crystals that are already present from binding with each other, thus preventing them from getting bigger."
6. Not All Stones are Created Equal. In addition to calcium oxalate stones, another common type of kidney stones is uric acid stones. Red meat, organ meats, and shellfish have high concentrations of a natural chemical compound known as purines. "High purine intake leads to a higher production of uric acid and produces a larger acid load for the kidneys to excrete," said Dr. Jhagroo. Higher uric acid excretion leads to lower overall urine pH, which means the urine is more acidic. The high acid concentration of the urine makes it easier for uric acid stones to form.
   Instead: To prevent uric acid stones, cut down on high-purine foods such as red meat, organ meats, and shellfish, and follow a healthy diet that contains mostly vegetables and fruits, whole grains, and low fat dairy products. Limit sugar-sweetened foods and drinks, especially those that contain high fructose corn syrup. Limit alcohol because it can increase uric acid levels in the blood and avoid crash diets for the same reason..Eating less animal-based protein and eating more fruits and vegetables will help decrease urine acidity and this will help reduce the chance for stone formation.

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health and fitness

health and fitness

vitamin d deficiency

Vitamin d is a very important for our body deficiency of it could give lot of troubles to human body bone weakness less efforts immune system muscles fatigue and many more problems can be so its very important to get proper amount of vitamin d .
There are 3 fundamental ways to get vitamin d .
1.sun exposure 2.intake of foods contains vitamin d 3.supplements

Sudden death in young people: regarding Heart problems

Sudden death in people under age 35, often due to hidden heart defects or overlooked heart abnormalities, is rare. When these sudden deaths do occur, it's often during physical activity, such as participating in a sporting event.

Millions of elementary, high school and college athletes compete every year without incident. Fortunately, if you or your child is at risk of sudden death, there are screening tests for heart defects and precautions you can take.

How common is sudden cardiac death in young people?

Nearly 360,000 sudden cardiac arrests occur outside of hospitals each year in the United States alone. Of those sudden cardiac arrests, very few occur in young people, and only some of those young people die of sudden cardiac arrest. Most deaths due to sudden cardiac arrest are in older adults.

What can cause sudden cardiac death in young people?

The causes of sudden cardiac death in young people vary. About two-thirds of the time, death is due to a heart abnormality.

For a variety of reasons, something causes the heart to beat out of control. This abnormal heart rhythm is known as ventricular fibrillation.

Some specific causes of sudden cardiac death in young people include:

• Hypertrophic cardiomyopathy (HCM). This is a disease in which the heart muscle (myocardium) becomes abnormally thick, making it harder for the heart to pump blood.
  Hypertrophic cardiomyopathy, while usually not fatal in most people, is the most common cause of heart-related sudden death in people under 30. It's the most common cause of sudden death in athletes. HCM often goes undetected.
• Coronary artery abnormalities. Sometimes people are born with heart arteries (coronary arteries) that are connected abnormally. The arteries can become compressed during exercise and may not provide proper blood flow to the heart.
• Long QT syndrome. Long QT syndrome is an inherited heart rhythm disorder that can cause fast, chaotic heartbeats. The rapid heartbeats, caused by changes in the part of your heart that causes it to beat, may lead to fainting. These irregular heartbeats can be life-threatening.
  In some cases, your heart's rhythm may be so erratic that it can cause sudden death. Young people with long QT syndrome have an increased risk of sudden death.

Other causes of sudden cardiac death in young people include structural abnormalities of the heart, such as unrecognized congenital heart disease and heart muscle abnormalities.

Other causes include inflammation of the heart muscle, which can be caused by viruses and other illnesses. In addition to long QT syndrome, other abnormalities of the heart's electrical system, such as Brugada syndrome, can cause sudden death.

Another rare cause of sudden cardiac death that can occur in anyone, though it's usually heard about in young people who play sports, is called commotio cordis. It occurs as the result of a blunt blow to the chest, such as being hit by a baseball or hockey puck, at just the right time. The blow to the chest can trigger ventricular fibrillation if the blow strikes at exactly the wrong time in the heart's electrical cycle.

Are there symptoms or red flags parents, coaches and others should be on the lookout for that signal a young person is at high risk of sudden cardiac death?

Many times these deaths occur with no warning, but symptoms to watch for include:

• Unexplained fainting (syncope). Sudden and unexplained fainting that occurs during physical activity could be a sign that there's a problem with your heart.
• Family history of sudden cardiac death. The other major warning sign is a family history of unexplained deaths before the age of 50. This obviously isn't a physical symptom like fainting, but deaths like this in your family should prompt you to pay close attention and perhaps talk with your doctor about screening options.
• 

you must have to know how your emotions are harming you

Ten dengerous Sleep Losses

1. Sleepiness Causes Accidents

Sleep deprivation was a factor in some of the biggest disasters in recent history: the 1979 nuclear accident at Three Mile Island, the massive Exxon Valdez oil spill, the 1986 nuclear meltdown at Chernobyl, and others.

But sleep loss is also a big public safety hazard every day on the road. Drowsiness can slow reaction time as much as driving drunk. The National Highway Traffic Safety Administration estimates that fatigueis a cause in 100,000 auto crashes and 1,550 crash-related deaths a year in the U.S. The problem is greatest among people under 25 years old.

Studies show that sleep loss and poor-quality sleep also lead to accidents and injuries on the job. In one study, workers who complained about excessive daytime sleepiness had significantly more work accidents, particularly repeated work accidents. They also had more sick days per accident.

2. Sleep Loss Dumbs You Down

Sleep plays a critical role in thinking and learning. Lack of sleep hurts these cognitive processes in many ways. First, it impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently.

Second, during the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day.

3. Sleep Deprivation Can Lead to Serious Health Problems

Sleep disorders and chronic sleep loss can put you at risk for:

• Heart disease
• Heart attack
• Heart failure
• Irregular heartbeat
• High blood pressure
• Stroke
• Diabetes

According to some estimates, 90% of people with insomnia -- a sleep disorder characterized by trouble falling and staying asleep -- also have another health condition.

4. Lack of Sleep Kills Sex Drive

Sleep specialists say that sleep-deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and increased tension may be largely to blame.

For men with sleep apnea, a respiratory problem that interrupts sleep, there may be another factor in the sexual slump. A study published in the Journal of Clinical Endocrinology & Metabolism in 2002 suggests that many men with sleep apnea also have low testosterone levels. In the study, nearly half of the men who suffered from severe sleep apneaalso secreted abnormally low levels of testosterone during the night.

5. Sleepiness Is Depressing

Over time, lack of sleep and sleep disorders can contribute to thesymptoms of depression. In a 2005 Sleep in America poll, people who were diagnosed with depression or anxiety were more likely to sleep less than six hours at night.

The most common sleep disorder, insomnia, has the strongest link todepression. In a 2007 study of 10,000 people, those with insomniawere five times as likely to develop depression as those without. In fact,insomnia is often one of the first symptoms of depression.

Insomnia and depression feed on each other. Sleep loss often aggravates the symptoms of depression, and depression can make it more difficult to fall asleep. On the positive side, treating sleep problems can help depression and its symptoms, and vice versa.

6. Lack of Sleep Ages Your Skin

Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes.

When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic.

Sleep loss also causes the body to release too little human growth hormone. When we’re young, human growth hormone promotes growth. As we age, it helps increase muscle mass, thicken skin, and strengthen bones.

“It’s during deep sleep -- what we call slow-wave sleep -- that growth hormone is released,” says sleep expert Phil Gehrman, PhD. “It seems to be part of normal tissue repair -- patching the wear and tear of the day.”

7. Sleepiness Makes You Forgetful

Trying to keep your memory sharp? Try getting plenty of sleep.

In 2009, American and French researchers determined that brainevents called “sharp wave ripples” are responsible for consolidating memory. The ripples also transfer learned information from the hippocampus to the neocortex of the brain, where long-term memories are stored. Sharp wave ripples occur mostly during the deepest levels of sleep.

8. Losing Sleep Can Make You Gain Weight

When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to becomeobese than those who slept seven to nine hours.

Recent research has focused on the link between sleep and the peptides that regulate appetite. “Ghrelin stimulates hunger and leptinsignals satiety to the brain and suppresses appetite,” says Siebern. “Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.”

Not only does sleep loss appear to stimulate appetite. It also stimulates cravings for high-fat, high-carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part ofweight loss programs.

9. Lack of Sleep May Increase Risk of Death

In the “Whitehall II Study,” British researchers looked at how sleep patterns affected the mortality of more than 10,000 British civil servants over two decades. The results, published in 2007, showed that those who had cut their sleep from seven to five hours or fewer a night nearly doubled their risk of death from all causes. In particular, lack of sleep doubled the risk of death from cardiovascular disease.

10. Sleep Loss Impairs Judgment, Especially About Sleep

Lack of sleep can affect our interpretation of events. This hurts our ability to make sound judgments because we may not assess situations accurately and act on them wisely.

Sleep-deprived people seem to be especially prone to poor judgment when it comes to assessing what lack of sleep is doing to them. In our increasingly fast-paced world, functioning on less sleep has become a kind of badge of honor. But sleep specialists say if you think you’re doing fine on less sleep, you’re probably wrong. And if you work in a profession where it’s important to be able to judge your level of functioning, this can be a big problem.

“Studies show that over time, people who are getting six hours of sleep, instead of seven or eight, begin to feel that they’ve adapted to that sleep deprivation -- they’ve gotten used to it,” Gehrman says. “But if you look at how they actually do on tests of mental alertness and performance, they continue to go downhill. So there’s a point in sleep deprivation when we lose touch with how impaired we are.”

How much sleep needed by age

Ten components of fitness

There are ten recognized general physical skills, and they are all practiced regularly with CrossFit. You are as fit as your competency in each of these ten skills.

1. Cardiovascular / respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Eat colors for your health

Germs Alert

10 fundamentals personal hygien

9 tips to live healthy life

How is gas treated

How is gas treated?

Gas can be treated by reducing swallowed air, making dietary changes, or taking over-the-counter or prescription medications. People who think they have too much gas can try to treat gas on their own before seeing a health care provider. Health care providers can provide advice about reducing gas and prescribe medications that may help.

Reducing swallowed air. Swallowing less air may help reduce gas, especially for people who burp frequently. A health care provider may suggest eating more slowly, avoiding gum and hard candies, or checking with a dentist to make sure dentures fit correctly.

What is gas and What causes gas ?

What is gas?

Gas is air in the digestive tract—the large, muscular tube that extends from the mouth to the anus, where the movement of muscles, along with the release of hormones and enzymes, allows for the digestion of food. Gas leaves the body when people burp through the mouth or pass gas through the anus.

Gas is primarily composed of carbon dioxide, oxygen, nitrogen, hydrogen, and sometimes methane. Flatus, gas passed through the anus, may also contain small amounts of gasses that contain sulfur. Flatus that contains more sulfur gasses has more odor.

Everyone has gas. However, many people think they burp or pass gas too often and that they have too much gas. Having too much gas is rare.

What causes gas?

Gas in the digestive tract is usually caused by swallowing air and by the breakdown of certain foods in the large intestine by bacteria.

Everyone swallows a small amount of air when eating and drinking. The amount of air swallowed increases when people

    eat or drink too fast

    smoke

    chew gum

    suck on hard candy

    drink carbonated or “fizzy” drinks

    wear loose-fitting dentures

Top 10 health benefits of walking every day

Top 10 health benefits of walking every day

People walking

It’s a gentle, low-impact form of exercise that’s easy, free and suitable for people of all ages and most abilities. Here’s why it’s so good for you

1. It strengthens your heart

Regular walking has been shown to reduce your risk of heart disease and stroke. It lowers levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol and keeps blood pressure in check.

"Anything that raises your heart rate and gets your blood pumping is a workout for your heart and circulatory system," says personal trainer Stuart Amory. According to the Stroke Association, walking briskly for up to 30 minutes can help prevent and control the high blood pressure that can cause strokes – reducing your risk by up to 27 per cent.

2. It lowers disease risk

As well as heart disease, a walking habit can slash your risk of developing type 2 diabetes, asthma and some cancers. A study in the British Medical Journal showed taking more steps every day can help ward off diabetes. And according to the charity Walking For Health, regular exercise such as walking could reduce risk by up to 60 per cent. Those of us who are active have around a 20 per cent lower risk of developing cancer of the colon, breast and womb than those least active.

3. It keeps weight in check

"If you’re trying to lose weight, you need to burn about 600 calories a day more than you’re eating," says Amory. "Putting one foot in front of the other is one of the easiest ways to do that." A person weighing 60kg burns 75 calories simply by strolling at 2mph for 30 minutes. Increase that to 3mph and they’ll burn 99 calories. Speed it up to a fast walk (4mph) and that’s 150 calories – the equivalent of three Jaffa Cakes or a jam doughnut. "Walking also increases muscle mass and tone and the more muscle you have, the faster your metabolism – so the more calories you burn, even at rest," he adds.