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ABM Health is one of the best health care centers in the whole nation. With more than 20 facilities all over the country, we have been successful in providing the best health care solutions for the past three decades.

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Our Blog

Importance and benefits of eating one apple per day

Unquestionably, apples are known as one of the greatest exemplary fruits. Not only because of their valuable benefits or properties but also due to the nutritional value they offer.

Properties of an apple

There are plenty of properties and benefits that an apple can offer since they cleanse the body of toxins and consequently acts as purification itself. Besides, it stimulates both the kidneys and liver as well. Apples are rich in pectin, which is a mixture of natural branched polymers and acid which aids in reducing cholesterol and eradicating toxins.
Apples possess malic acid which neutralizes acid derivatives and is rich in fiber. This means it is an excellent remedy in fighting constipation and diarrhea as it improves the intestinal transit and helps with digestion.
It is for the fact that apples reduce the risk of cardiovascular diseases since it has quercetin content, which is right for treating people diagnosed with diabetes since they guide in controlling diabetes by mitigating blood sugar levels.

Benefits of apples

They are great for fighting constipation and diarrhea
They remove toxins from the kidneys and liver
Apples contain flavonoids, pectin, quercetin, and malic acid
They assist in reducing blood sugar levels, lowers high cholesterol and decreases the risk of cardiovascular diseases
According to their nutritional value, around 85 percent of an apple composition is made up of water, and most of their sugars are derived from fructose although they have sucrose and glucose in lesser amounts
Apples have a low caloric content, provided that 100 grams of apple only contains around 50 calories
Apples have a moderate amount of vitamin C, but also gives vitamin E, potassium content excels in term of minerals.

Why must we eat an apple daily?

  • Its high fiber content
  • Its nutritional values
  • Very rich in antioxidants
  • Contains malic acid and tartaric acid
  • Rich in minerals such as potassium, calcium, and phosphorus
  • It has vitamins of group C and B
  • Acts as a necessary regulatory action of the intestine
  • It facilitates the efficient digestion of foods rich in fats
  • It assists in preventing constipation
  • It aids in taking care of gums and teeth

Health benefits of quitting smoking

Brain

Broken addiction cycle
Quitting smoking can help rewire your brain and break the cycle of addiction. A large number of nicotine receptors in your brain will return to normal after a month of quitting.

Head and face

Sharp hearing
Quitting smoke has been observed to increase and keep your hearing sharp. Suffering mild hearing loss can cause problems such as not being able to hear directions sufficiently or performing a task wrong.
Better vision
Quitting smoke can notably improve your night vision and help preserve your overall vision by obstructing the damage smoking does to your eyes.
Clean mouth
Stopping smoking can help you keep your mouth healthy for years to come. Smoking can often dirty the mouth, and after a few days without cigarettes, you will notice your smile has become brighter.
Clear skin
Stopping smoking is better than any anti-aging lotion. It serves the purpose by clearing up blemishes and protecting your skin from wrinkles and premature aging.

Heart

Decreased heart risks
Smoking is without a doubt the leading cause of heart attacks and heart diseases. Many of such risks can be reversed by merely quitting smoking. Quitting smoking can help you decrease your heart rate and blood pressure immediately within the first 24 hours.
Thin blood
Another beneficial effect of quitting smoking is that your blood will become lighter and less likely to form harmful and dangerous blood clots.
Lower cholesterol
Quitting smoking will not only get rid of existing fatty deposits but lower the amounts of fats and cholesterol circulating in the blood and help slow the build-up of new fatty deposits present in the arteries.

Lungs

Stops lung damage
Bear in mind the fact that scarring of the lungs is irreversible. This is why it is imperative to quit smoking as soon as possible before you do some permanent damage. Within weeks of stopping you notice you can breathe easier.
Prevent Emphysema
Unfortunately, there is no cure for emphysema. So remember to quit while you’re young before you have done severe damage to the delicate air sacs present in the lungs to prevent developing emphysema later.
Return of Cilia
Immediately after quitting, cilia will begin to regrow and regain normal function. It is one of the first things in the body to heal. Often people notice that they cough more than usual after they first quit, this means that the cilia are coming back to life.

DNA

Lower risk of cancer
Quitting smoking is the best way to lower your risk of developing cancer. Stopping smoke will obstruct and prevent new DNA damage from occurring and help repair the damage which already been done.

Stomach and hormones

Smaller belly
Stopping smoking will lower your risk of diabetes and reduce your belly fat.
Normal estrogen levels
Estrogen levels will eventually return to normal after quitting and increase your chances of having a healthy pregnancy in the future.

Erectile dysfunction

Sexual healing
Stopping smoking now can reduce your chances of erectile dysfunction and improve your chances of maintaining a healthy sexual life.

General healthy practices

Drink lots of water

Remember that adequate hydration is vital for good health and smooth functioning of the body. It is for the fact that staying sufficiently hydrated maintains and prevents the skin from displaying signs of aging. Hydration is crucial as it also helps in the better efficient functioning of the digestive system and helps in blood circulation. Being hydrated also keeps your brain sharp and functioning well. Dehydration is a serious issue, and people die from it every year. So keep the water bottle close and leave the sodas and sugary drinks behind.

Get some exercise

It doesn’t matter what kind of activity you are performing as long as you are moving. Make time to add simple exercises such as Pilates, yoga, going for a walk or run, walking the dogs, cleaning the house or go to the gym. No matter what you do, try and squeeze in some much needed physical activity in a day for a minimum of 60 minutes. You are bound to feel happy, and the body will feel great.

Eat more green

Everyone knows that carbs are bad and sugar should be avoided at all times. Regardless of your take on it, it is recommended to add more fruits and vegetables into your diet. Consuming fruits and vegetables are essential for all the systems in the body as it contains many vital nutrients the body requires. Try adding more green leafy vegetables such as spinach and kale as these green vegetables contain a large amount of iron and other essential nutrients which help fight against heart disease and cancer.

Cut down on screen time

We spend many hours a day looking at a screen. If it is not the computer, it is the television, tablet or smartphone. It is imperative for your mental and physical health that you allow yourself some time away from the screen. Continuously looking at the screen the whole day is unhealthy as you are devoid of any physical activity and prone to eye problems, muscle spasms, and depression. So, tend to step away from the screen for some much-needed exercise, reading, conversation, and social activities.

Sleep enough

Gaining enough hours of sleep for good health is imperative. Today, many of us don’t get enough hours of sleep due to long working hours and another bunch of activities and responsibilities. Lacking sufficient hours of sleep is harmful as it can affect the cerebral processes, mood, and metabolism. Whereas if you sleep enough, the body gets enough time to repair damage, have some downtime and aid you in staying healthier for longer. It also helps you stave off colds and other illnesses. Moreover, it strengthens your immune system.

Advantages of stretching muscles

Increases flexibility

Flexibility is crucial for overall health. Regular stretching can increase your flexibility. Improved flexibility can help you perform everyday activities with ease and help delay the reduced mobility that comes along with the process of aging.

Increases your range of motion

Stretching on a regular basis increases your range of motion by being able to move a joint through its entire range of motion provides you more freedom of movement. Both dynamic and static stretching is useful for an increasing range of motion.

Enhances your performances in physical activities

It is for the fact that performing dynamic stretches before engaging in physical activities have been confirmed to prepare muscles for action. It can improve your performance in athletic exercises and events.

Increases blood flow to your muscles

Performing stretches consistently on a regular basis can notably improve your blood circulation in the body. Improved circulation means an increase in blood flow to the muscles. This is beneficial as it can shorten the recovery period and reduce muscle soreness. It is also known as DOMS or delayed onset muscle soreness.

Improves your posture

Muscle imbalances are quite common and can often lead to a bad position. A recent study found that a combination of strengthening and stretching certain muscle groups can significantly reduce musculoskeletal pain and encourage proper alignment, which as a result will help improve your posture.

Helps to heal and prevent back pain

Tight muscles can hinder and decrease your range of motion. When this occurs, you are likely to increase the chances of straining the tissues present in your back. However, regular stretching can help heal an existing back injury by stretching the muscles. Tend to indulge in a daily stretching routine as it can help prevent any future back pain by strengthening the back muscles and reducing the risk of muscle strain.

It is excellent for stress relief

Often, when we experience stress, the muscles tend to get tense and cramp up. This is mainly because the muscles tend to tighten up in response to emotional and physical stress. Concentrate on areas of the body which tend to carry most of your stress such as the shoulders, neck and upper back.

Can calm your mind

Indulging in regular stretching routine will not only improve your flexibility but can ease your mind as well. While you stretch, you concentrate on meditation and mindfulness exercises which give you a mental break.

Helps decrease tension headaches

In addition to adequate hydration, proper diet, and an ample amount of rest, stretching can help reduce the tension you feel from headaches.