High cholesterol: Nutritionist reveals top prevention tips
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Exercise improves the levels of good cholesterol (HDL) that we need in our blood and stops the spread of bad cholesterol (LDL), said David Wiener, Training Specialist at AI-based fitness and lifestyle coaching app Freeletics (www.freeletics.com). He said: “Keeping your body in shape is crucial for living a healthy and fulfilling life. And although exercise can be effective in helping and preventing chronic health conditions, many of us continue to neglect it.”
Wiener continued: “Exercise improves the levels of good cholesterol (HDL) that we need in our blood and stops the spread of bad cholesterol (LDL).
“Exercise has also been found to improve the number and size of the cholesterol throughout our bodies, making the particles easier to pass through and less prone to clogging arteries.”
Exercise can be an important tool in the management and prevention of a wide range of chronic health conditions.
Wiener said: “It truly is a golden ticket to an improved quality of life and is one of the most important things you can do to lower the risk of developing a chronic health condition in the first place.”
There are a number of other conditions exercise can help with.
Eases anxiety
Engaging in exercise and other physical activities can be the best way to reduce stress and anxiety, said Wiener.
“Studies have shown that just 20 minutes a week of any physical activity can have a positive effect on your mental health, helping to ease stress, depression, and anxiety. Exercise won’t make your stress disappear completely, but it will help to clear your head and allow you to make decisions calmly.
“Exercise will raise your heart rate, and release feel-good chemicals known as endorphins which can enhance your feelings of welfare and happiness. In addition, moving around can decrease the tension we hold in our muscles, helping you to feel more relaxed and less anxious.
“If you’re new to exercise, or simply looking to switch up your routine, fitness apps, like Freeletics (www.freeletics.com), are a brilliant place to start, giving you the tools to work out from the comfort of your own home and with minimal to no equipment. With Training Journeys suitable for any age and fitness level, it’s about choosing a plan that is right for you and making a commitment to being more active which offers huge benefits for your physical and mental health.”
Reduces risk of cancer
It’s important to know that not all cancers can be prevented.
Wiener advised: “But exercising and keeping a healthy weight can help to reduce the risk of all different types of cancer.
“Being obese or overweight is linked to 13 different types of cancer and keeping active is vital for helping maintain healthy body weight. In effect, lowering your BMI lowers your risk of cancer. Additionally, exercise helps regulate your hormones. In some cases, an increased level of hormones can lead to higher cancer risk. Exercising can also aid and support healthy digestion, which is vital for removing the number of toxins in your body.”
Reduces risk of diabetes
Diabetes affects millions of people all over the world. Uncontrolled, it can cause serious conditions such as kidney failure and heart disease.
Wiener said: “Exercising regularly can be beneficial in preventing diabetes. Exercise increases the insulin sensitivity in your cells. This results in your body needing less insulin to keep your blood sugar levels under control.
“Working out regularly could help to improve insulin response and function which is helpful if you have been diagnosed with diabetes but can also aid in preventing the condition.”
Reduces risk of obesity
Engaging in physical activity is vital in the fight against obesity.
Wiener said: “Of course, your diet will have a big impact on your weight too, and it can be hard to lose weight with exercise alone. However, exercise increases your energy expenditure which in turn will help you lose weight (if you don’t end up eating more calories). Exercise is also effective in reducing body fat levels. If you already have a high BMI, taking part in physical activity could help you reverse the effects of obesity and reduce the chances of you suffering from additional health complications which are caused by being overweight.”
Arthritis management
Regular physical activity can help with the management of arthritis.
Wiener said: “Although arthritis cannot be cured, exercising regularly can help to keep the muscles around affected joints strong, decrease bone loss, and may also help to control joint swelling and pain.
“Regular physical activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain. Exercise also helps to enhance energy and stamina by decreasing fatigue and improving sleep. It can also help to enhance weight loss and promote long-term weight management in those with arthritis who are overweight, easing the stress and pressure on joints.”
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