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Fats Fat is an important part of your diet. Fat helps your body grow and develop, and may even keep your skin and hair healthy. But fats have more calories per gram than protein or carbs, and some are not healthy. Some fats, such as oils that come from plants and are liquid at room temperature, are better for you than other fats. Foods that contain healthy oils include avocados, olives, nuts, seeds, and seafood such as salmon and tuna fish. Solid fats such as butter, stick margarine, and lard, are solid at room temperature.
These fats often contain saturated and trans fats , which are not healthy for you. Other foods with saturated fats include fatty meats, and cheese and other dairy products made from whole milk.
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Take it easy on foods like fried chicken, cheeseburgers, and fries, which often have a lot of saturated and trans fats. Options to consider include a turkey sandwich with mustard or a lean-meat, turkey, or veggie burger. Your body needs a small amount of sodium , which is mostly found in salt.
But getting too much sodium from your foods and drinks can raise your blood pressure , which is unhealthy for your heart and your body in general. Try to consume less than 2, mg, or no more than 1 teaspoon, of sodium a day. This amount includes the salt in already prepared food, as well as the salt you add when cooking or eating your food.
Processed foods, like those that are canned or packaged, often have more sodium than unprocessed foods, such as fresh fruits and vegetables. When you can, choose fresh or frozen fruits and veggies over processed foods. Try adding herbs and spices instead of salt to season your food if you make your own meals.
Remember to rinse canned vegetables with water to remove extra salt. If you use packaged foods, check the amount of sodium listed on the Nutrition Facts label. Figure 1 below shows an updated food label, which the U. Some foods, like fruit, are naturally sweet. Other foods, like ice cream and baked desserts, as well as some beverages, have added sugars to make them taste sweet.
These sugars add calories but not vitamins or fiber. Try to consume less than 10 percent of your daily calories from added sugars in food and beverages. Reach for an apple or banana instead of a candy bar. Many people consume larger portions than they need, especially when away from home.
Ready-to-eat meals—from a restaurant, grocery store, or at school—may give you larger portions than your body needs to stay charged up. Skipping meals might seem like an easy way to lose weight, but it actually may lead to weight gain if you eat more later to make up for it. Follow these tips to keep your body charged up all day and to stay healthy:.
Physical activity should be part of your daily life, whether you play sports, take physical education PE classes in school, do chores, or get around by biking or walking. Regular physical activity can help you manage your weight, have stronger muscles and bones, and be more flexible. Most of the 60 minutes or more of activity a day should be either moderate- or vigorous-intensity aerobic physical activity , and you should include vigorous-intensity physical activity at least 3 days a week.
Examples of aerobic physical activity, or activity that makes you breathe harder and speeds up your heart rate, include jogging, biking, and dancing. For a more moderate workout, try brisk walking, jogging, or biking on flat streets or paths. To pick up the intensity, turn your walk into a jog, or your jog into a run—or add hills to your walk, jog, or bike ride.wegoup777.online/no-te-olvides-de-que-ests-en-el.php
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You don't have to do your 60 minutes a day all at once to benefit from your activity. As part of your 60 minutes or more of daily physical activity, you should include muscle-strengthening physical activities, like lifting weights, on at least 3 days a week. Routine activities, such as cleaning your room or taking out the trash, may not get your heart rate up the way biking or jogging does.
But they are also good ways to keep active on a regular basis. Fitness apps that you can download onto your computer, smartphone, or other mobile device can help you keep track of how active you are each day. Being active can be more fun with other people, like friends or family members. You may also find that you make friends when you get active by joining a sports team or dance club.
Mix things up by choosing a different activity each day. Try kickball, flashlight tag, or other activities that get you moving, like walking around the mall. Involve your friends and challenge them to be healthy with you. Sign up for active events together, like charity walks, fun runs, or scavenger hunts.
Maybe you or some of your friends spend a lot of time indoors watching TV, surfing the web, using social media, or playing video games.
Try getting in some outdoor activity to burn calories instead. Here are other activities to try:. You can also find dance and other fitness and exercise videos online or on some TV channels. Symptoms can include:. Speak to your doctor or nurse if you get any of these symptoms. Find out more about urinary symptoms. There are also lots of tips for managing urinary problems in our interactive online guide. Although bowel problems often improve once treatment has finished, some men find that changes to their bowel habits last a lot longer. Bowel problems can develop months or years after treatment and may be similar to the short-term side effects listed above.
If you had bowel problems during treatment, you may be more likely to develop problems later on. Try not to be embarrassed to tell your hospital doctor or your GP about any bowel problems. There are treatments that can help. If you have long-term bowel problems, you might be offered a camera test, such as a flexible sigmoidoscopy or a colonoscopy. This is where a narrow tube with a camera on the end is put into your back passage to check for any damage to the bowel. Radiotherapy can cause problems getting or keeping an erection erectile dysfunction.
Other treatments for prostate cancer such as hormone therapy, other health problems, certain medicines, tiredness and fatigue, and depression or anxiety can all cause erection problems too. Erectile dysfunction caused by radiotherapy often takes a while to appear and it can be up to two years before you notice any problems.
Erection problems can also get worse over time. There are some changes you can make to your lifestyle, as well as treatments that may help you manage erection problems or sometimes prevent them. For example, your doctor may prescribe regular medication to help with erectile dysfunction after your radiotherapy. These often work best if you start them soon after radiotherapy.
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Talk to your doctor, nurse or radiographer to find out more. Find out more about erection problems, including what treatment is available and practical tips to help with your sex life. There are also lots of tips in our interactive online guide. You may want to consider storing your sperm before you start radiotherapy, so that you can use it later for fertility treatment — if you want to.
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Ask your doctor, nurse or radiographer about sperm storage. There is a very small chance that radiotherapy could affect any children you might conceive during treatment. If there is a chance of your partner getting pregnant, you may want to use contraception over the period you are having radiotherapy and for up to a year after. You can also ask your doctor, nurse or radiographer for advice. If your lymph nodes are treated with radiotherapy, there is a small chance that fluid might build up in your tissues.
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