Στήλη: Health-Diet


Angela Vgenopoulou and Konstantina Vosdogani (B1)

Many people say that smoking makes them more alert and improves their concentration, while others believe that smoking calms them down, especially when they are feeling anxious or stressed.


Why should people give up smoking?

-Nowadays, due to the financial recession smokers don’t acquire the suitable amount of money which is needed in order to buy the addictive cigarettes.

-Smoking increases the possible heart attack 10 times.

-The extensive usage of cigarettes can lead you to limbs amputation.

-Recent researches have shown that an average smoker loses 14 years from his/her lifespan.

-It seems that 25% of the world’s cigarettes are being sold in an illegal way.

(Picture: http://www.google.gr/imgres?)


17 Benefits of Being a Vegetarian

By Eufemia Kontse, A class


(Source: Yahoo)

While some people can’t imagine a day without meat, others insist that a vegetarian or vegan lifestyle is the best way to enjoy food and stay healthy. Vegetarian lifestyles and veganism have slowly moved from fad status to healthy living in the Western world, embraced by millions of people interested in eating natural foods and foregoing questionable meat sources to get their daily protein. If you’re still on the fence about diving into earth and animal-friendly menus, consider the benefits of adopting the lifestyle before making the final decision. Here’s a look at just seventeen benefits of being a vegetarian:


1. Lower risk of lung and colorectal cancer. A diet filled with fruits, vegetables, and fibre can help reduce the risk of lung disease and related illnesses.

2. Prevention of Type 2 diabetes. Type 2 diabetes is becoming more common with the rise of obesity around the world, and vegetarian diets may even prevent it by including complex carbs and fibre that help the body manage insulin more efficiently.

3. Healthy skin. Diets rich in water-based and plant foods are a rich source of antioxidants and vitamins-ideal for healthier skin every season.

4. Chemical-free food. Meat-based diets take in animal cells and fats, along with chemicals and by products used on the animals during processing. This can include chemicals sprayed on the dead animal, preservatives, and other unnatural ingredients used for packaging and mass distribution.

5. Hormone-free eating. Fruits, vegetables, and soy products are never injected with growth hormones and other chemicals that may harm the human body.

6. Increased energy. With the body spending less time digesting animal protein, an energy boost is a nice side effect.

7. Lower blood pressure. Vegan and vegetarian diets can be naturally low in fat and sodium, helping reduce blood pressure and improve circulation instead.

8. Improved digestion. Plant-based foods and fresh fruits are rich in fibre, improving the digestion and elimination process. High fibre diets have also been linked to preventing certain types of cancer.

9. Lowered risk of diabetes. Steady blood sugar is easily achieved with a nutritious vegetarian diet, and the cycle of blood sugar peaks and crashes is almost eliminated without the meat and unhealthy carb combinations.

10. Lower grocery shopping bills. By shopping the perimeter of the grocery store and stocking up on high-fibre, highly nutritious food, vegetarians can eliminate almost 25% of their food budgets without pounds of meat on the bill. In some cases this balances out if the vegetarian shopper chooses to buy premium veg brands and gourmet ingredients, but average costs do tend to be much lower per trip.

11. Toxin-free food. Some studies suggest that when animals experience fear, the adrenaline rush causes a release of epinephrine, steroids, and other stress hormones into the bloodstream. These are then ingested by the meat eater, presenting a range of toxins that can accumulate in the blood.

12. Healthy amino acids. Plant-based proteins (e.g. soy) can be an excellent source of amino acids that help with protein assimilation and metabolism.

13. Low or no saturated fat. Vegetarian menus typically use all-natural oils and cooking methods to enhance flavour. This is free of unhealthy saturated fat which can lead to a variety of heart problems and cardiovascular disease.

14. Increased life span. With the body in harmony and free of harmful toxins and chemical build-up, vegetarians may live longer than their fellow meat eaters. According to William Castelli, MD, director f or the Farmingham Heart Study, vegetarians can live up to 3-6 years longer than meat eaters.

15. Appreciation for simple flavours. After eliminating meat from the diet, it becomes much easier to differentiate flavours and get a real taste for fruits and vegetables. Palettes can become much more sensitive to different flavours, textures, and combinations.

16. Healthy cholesterol levels. Without unhealthy meat and fat sources in the diet, cholesterol levels of vegetarians can be considerably lower and easily fall into a healthy range.

17. Lower risk of cancer. With a diet rich in antioxidants, phytochemical, and vitamins, vegetarians naturally lower their risk of cancer and other diseases. Meat eaters, especially those that indulge in fatty meats are at a much higher risk of cancer.

From eating more nutritious food and lowering the risk of cancer, the vegetarian lifestyle offers many advantages over a meat-based diet. Dining and grocery options for vegetarians are improving as more people embrace this lifestyle for the long-term; are you one of them?


The Benefits of Exercising

(Student Group: Maria Tompoulidi -  Xenia Tsaousi – Maria Patroni – Vasso Matsouri – Georgia Simeonidi)

 benefits of exercise

Everyone heard about the statement, that is «USE IT OR LOST IT»? It’s true. If you don’t use your body, you will surely lose it. Your muscles will become flabby and weak. Your heart and lungs won’t function efficiently. And your joints will be stiff and easily injured. So, one must do exercise regularly, some people give breaks. This doesn’t show the result on body. Being consistent with exercise, therefore, is probably the most important factor in achieving desired results. It helps us in so many ways.

What is needed to begin an exercise programme?

Two things not needed to obtain the benefits of exercise are investing in a health club membership, or purchasing extravagant exercise equipment. Likewise, while vigorous and sweat inducing activity is good, psychological well-being does not depend on the intensity or duration of a workout. More important is the ability to maintain an exercise routine. If one can keep up their programme for a minimum of two months, they’re on their way to reaping the benefits. Not only will it get easier, but they will probably end up enjoying it and will want to continue.

Benefits of Regular Exercise

  • Improves physical health and quality of life - Regular exercise helps reduce the risk of premature death from heart disease, high blood pressure, high cholesterol, diabetes, and colon and breast cancers. It increases high-density lipoprotein (good cholesterol) while decreasing triglycerides. This keeps our blood flowing smoothly by lowering the buildup of plaque in your arteries. Overall it increases resistance to various diseases by bolstering the immune system.
  • Improves psychological well-being - Regular exercise improves our mood and reduces the likelihood of depression and anxiety. Physical activity stimulates various brain chemicals (endorphins) that usually leave us feeling happier and more relaxed. We will not only feel better, but look better when we exercise regularly which, in turn, boosts confidence and self-esteem. We derive self-confidence both from looking great by being toned and fit, and from knowing that you put in the work and effort to get there.
  • Increases your energy levels - Physical activity delivers oxygen and nutrients to your tissues. It helps the cardiovascular system work more efficiently by circulating blood through your heart and blood vessels. When your heart and lungs work more efficiently, you’ll have more energy to do the things you enjoy.
  • Helps you manage your weight - Needless to say, when you engage in physical activity, you burn calories. When you burn more calories than you take in, you lose weight. Even taking the stairs instead of the elevator, walking instead of using a car, or just moving around more can help add to your exercise output. Promotes better sleep - Regular exercise helps you fall asleep faster and into a more deep sleep. Sleep is brought on by chemicals released in your body which are a by-product of your body burning sugar for fuel during the day. The more sugar you burn through exercise and physical activity, the more of these chemicals are released, thus helping you sleep better and deeper. Your transition between the cycles and phases of sleep is also improved by exercise and they become smoother and more regular. When you are well-rested, your concentration, productivity and mood are greatly enhanced.
  • Improves stamina: When you exercise, your body uses energy to keep going. Aerobic exercise involves continuous and rhythmic physical motion, such as walking and bicycling. It improves your stamina by training your body to become more efficient and use less energy for the same amount of work. As your conditioning level improves, your heart rate and breathing rate return to resting levels/normal much sooner from strenuous activity.
  • Enhances flexibility: Stretching exercises are also important for good posture. They keep your body limber, so that you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and co-ordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can help «loosen» those muscles, helping you feel more relaxed.

So, it is very important to exercise as much as we can. There are so many benefits in exercising and by doing so, we do ourselves good…







Teenagers vs Drugs

(Gerasimos Gerogiannis, A class)


       The most devastating addiction that someone can have is drugs. Drugs can have detrimental effects on both the psychology and health of a teenager and they can destroy his life, dreams and hopes.

Here are 8 good reasons that teenagers should fight drugs for:


1.  Drugs can dramatically reduce the life expectancy.

2.  All kinds of addictions can have an impact on the teenagers” character.

3.  Drugs create a fake world for the addict to live in.

4.  It is extremely difficult to give up drugs once you have started using them.

5.  It is not easy to afford the dose if you are addicted.

6.  Drug addicts are often isolated from the community and are treated as useless.

7.  The process of giving up drugs is extremely time consuming and can be painful.

8.  Not only do the addicts suffer from the addiction but so do their families.


(by Peter Bereris, Helen Amolohiti & Letta Kiriakopoulou)


 The percentage of overweight children in the United States is growing at an alarming rate, with 1 out of 3 kids now considered overweight or obese.

Many kids are spending less time exercising and more time in front of the TV, computer, or video-game console. And today’s busy families have fewer free moments to prepare nutritious, home-cooked meals. From fast food to electronics, quick and easy is the reality for many people.

Preventing kids from becoming overweight means adapting the way your family eats and exercises, and how you spend time together. Helping kids lead healthy lifestyles begins with parents who lead by example.


The Effects of Obesity

Obesity increases the risk for serious health conditions like type 2 diabetes, high blood pressure, and high cholesterol — all once considered exclusively adult diseases. Obese kids also may be prone to low self-esteem that stems from being teased, bullied, or rejected by peers.

Kids who are unhappy with their weight may be more likely than average-weight kids to:

  • develop unhealthy dieting habits and eating disorders, such as anorexia nervosa and bulimia
  • be more prone to depression
  • be at risk for substance abuse

Overweight and obese kids are at risk for developing medical problems that affect their present and future health and quality of life, including:

  • high blood pressure, high cholesterol and abnormal blood lipid levels, insulin resistance, and type 2 diabetes
  • bone and joint problems
  • shortness of breath that makes exercise, sports, or any physical activity more difficult and may aggravate the symptoms or increase the chances of developing asthma
  • restless or disordered sleep patterns, such as obstructive sleep apnea
  • tendency to mature earlier (overweight kids may be taller and more sexually mature than their peers, raising expectations that they should act as old as they look, not as old as they are; overweight girls may have irregular menstrual cycles and fertility problems in adulthood)
  • liver and gall bladder disease
  • depression


Preventing Overweight and Obesity


 The key to keeping kids of all ages at a healthy weight is taking a whole-family approach. It’s the «practice what you preach» mentality. Make healthy eating and exercise a family affair. Get your kids involved by letting them help you plan and prepare healthy meals, and take them along when you go grocery shopping so they can learn how to make good food choices.

And avoid falling into these common food / eating behavior traps:

  • Don’t reward kids for good behavior or try to stop bad behavior with sweets or treats. Come up with other solutions to modify their behavior.
  • Don’t maintain a clean-plate policy. Be aware of kids” hunger cues. Even babies who turn away from the bottle or breast send signals that they’re full. If kids are satisfied, don’t force them to continue eating. Reinforce the idea that they should only eat when they’re hungry.
  • Don’t talk about «bad foods» or completely eliminate all sweets and favorite snacks from kids” diets. Kids may rebel and overeat these forbidden foods outside the home or sneak them in on their own.
  • childhood-obesity