What do broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy have in common? They’re all members of the cruciferous, or cabbage, family of vegetables. And they all contain phytochemicals, vitamins and minerals, and fiber that are important to your health.
Various components in cruciferous vegetables have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix. And studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.
Visceral fat exists in the abdomen and surrounds the internal organs. Everyone has some, especially those who are sedentary, chronically stressed, or maintain unhealthy diets. Excessive deposits of visceral fat are associated with many serious health problems including cardiovascular disease, types 2 diabetes, and increased blood pressure. Though it is possible to lose, it requires a combination of cardiovascular activity and a lean diet.
Visceral fat deposits can be reduced by a combination of aerobic exercise and changes in diet. A minimum of 30 minutes of aerobic activity like brisk walking or jogging at least four times a week is recommended. A meal plan that’s heavy on fruits and vegetables, high fiber foods like whole grains, and lean meats can help. Avoid sugary drinks and products that are heavy in saturated fat, like butter or fatty cheeses, and use natural cooking oils that are high in monounsaturated and polyunsaturated fats.
As smoking and excessive drinking can lead to increased visceral fat, it’s best to moderate or break these habits. Some studies show that lowering a person’s stress levels through meditating or praying can be useful with this type of weight loss. Also, getting enough sleep is very important for losing fat.
Computer screens are designed to look like the sun — but at after 9PM, you probably shouldn’t be looking at the sun. Try to plan your computer time earlier in the day so you can spend a couple hours winding down before bed. Most phones and tablets can white text on a black background. Learn how to change this setting: it’s a good way to reduce the light coming from your phone. Software that claims to reduce blue light by adding a red overlay to your screen reduces contrast, and requires even more brightness for readability. Instead, dim as far as you can.