Thursday, January 28, 2016

How to Have Rock Solid Immunity All Year Long

Having strong immunity throughout the whole year means taking steps to boost your immune system. We usually think of wintertime as cold and flu season and take extra care to make sure our immune systems are in the best of shape then, but a strong immune system all year long means help in fighting off inflammation, allergy symptoms, digestive conditions, and germs whenever those conditions arise. Adding certain foods to your diet, herbal and whole food supplements and a few lifestyle changes can help the immune system work better to protect you.

Foods For The Immune System
One of the best ways to boost the immune system with foods is to add more raw or lightly cooked fruits and vegetables to your diet. Plant based foods are loaded with phytochemicals and antioxidants that fight off free radical damage to your cells and strengthen immunity. Green pepper, spinach, purple onions, broccoli, cauliflower, cabbage, cherries, strawberries and grapes are among the best foods for immune system support. These types of vegetables also help the liver get rid of toxins in the body. Vegetables with vitamin A like sweet potatoes and carrots nourish the skin which is the largest immune system organ and offers the first protection against foreign invaders. Omega-3 fatty acids are another important component in supporting how your immune cells react. Fish like salmon, tuna, mackerel and herring are all good sources of omega-3's. Fermented foods such as yogurt and kefir support immunity by keeping friendly bacteria in your gut, helping to produce antibodies to fight bad bacteria, and in releasing interferon to fight off viruses. Foods with zinc are another good addition to an immunity boosting diet as they help fight damage caused by stress, help heal wounds, are good for the skin, aid in the development of white blood cells, and have anti-viral properties. Food sources for zinc include lean beef, pork, oysters and poultry, sunflower, sesame, and pumpkin seeds, fortified cereals, milk, yogurt, and miso. Garlic has a lot to offer the immune system with its anti-viral, anti-bacterial and anti-inflammatory properties and whole grains like oats and barley are good sources of beta-glucan that supports immunity with its anti-microbial and anti-inflammatory properties. Your immune system can also benefit from adding seaweeds and sea vegetables to your diet to get extra magnesium. Spicing up your meals with turmeric and chili peppers also helps to give your immune system a boost.

Supplements and Herbs for Immune Support
Whole food supplements and herbs can help you get some of these extra immune boosting nutrients when you just can't seem to squeeze them into your diet. Elderberry, for example, has berries full of flavonoids and anthocyanins and flowers that support immune system function as well as help flush toxins out of the body. Another example is AFA bluegreen algae that research studies have reported can activate blood lymphocytes, natural killer cells and white blood cells and has anti-inflammatory properties. It also provides a peptide called substance P that has been shown to improve immune system function. Eating AFA has also been found to act as a prebiotic for feeding the friendly bacteria in the gut that help fight off bad bacteria, yeast, and viruses. Other research on AFA has reported that it has properties that help increase the number of antibodies the body produces and it is a good source of polyunsaturated fatty acids found to support immune system health. Taken in conjunction with quality probiotics and enzymes, adds in an extra bonus with digestion system support and can all be found packaged together in this nutritional foundation program. To work in beta glucan as well as a blend of 6 mushrooms research has shown have immune boosting properties, this whole food algae supplement can provide both. When reaching for something to drink, think tea! There are many kinds of teas that contribute to immune system health according to Helen Tomplin of Cornucopia 2. Oolong is good for fighting off bad bacteria and infection, Yerba Mate can help with allergy symptom relief, Rooibos has anti-inflammatory and anti-viral properties as well as lots of vitamins and minerals, and green tea is loaded with healthy antioxidants.

Lifestyle Do's and Don'ts To Boost Immunity
Dr. Sarah Brewer, editor of Yourwellness digital magazine and a registered nutritionist, as well as other experts have several lifestyle change tips that can help boost immunity in addition to making dietary changes. First is to stay away from cigarette smoke. If you smoke then it's time to get serious about quitting, not only for immune system health, but for your entire health and longevity. Even if you don't smoke, it's a good idea to stay away from others that do if you are trying to boost your immune system as second-hand smoke can also hurt nasal and respiratory membranes. Cutting down on stress or finding ways to cope with stress is another big component in boosting immunity as stress affects the adrenal glands and depletes our B vitamin supply. The adrenal glands and B vitamins help the body deal with stress. When we are under great periods of stress these glands don't work properly and we use up our vitamin B stores which means the more stress we have, the less able the body is to deal with the stress. One way of dealing with stress that also gives you lots of other health benefits including those to the immune system, is with exercise. Fast-walking that gets your heart rate going, yoga and deep breathing exercises are all good ones to consider adding to your daily routine. And finally, your overall health and immune system in particular need adequate amounts of good quality sleep in order for the body to rejuvenate itself. This is especially true if you are fighting off a "bug".

Pretty easy, right? Giving your immune system a boost throughout the year will help you help it protect you. We are surrounded by all types of foreign invaders just looking for a way to get in our bodies and make us sick. Staying well means a happier, healthier, more productive and active life. When you think of the choice that way it only makes sense to incorporate some easy diet and lifestyle changes that can make a big difference in your daily life.

If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.

Sources:
http://www.organicmechanic.co.nz/blogs/theomblog/18290743-a-new-year-a-new-you-10-foods-to-kickstart-your-immune-system
http://www.healthandfitnesstravel.com.au/advice/topics/boost-your-immune-system/boost-your-immunity-dr-sarah-brewer/
http://surfky.com/index.php/communities/henderson/123-general-news-for-all-sites/42852-new-year-fresh-start-teas-may-increase-bodys-immunity
Bruno, Jeffrey PhD, Eat Light and Feel Bright Chapter

 

Tuesday, January 26, 2016

Simple Keys to Bone Health

Our bones do a lot more for us than they often get credit for. They give structure to the body, protect the body's organs, support muscles and are a place for the body to store calcium. This makes it important to take good care of our bones as you can see and the best way to have healthy bones is to start taking care of them when you are young. According to the Mayo Clinic and other experts, this is because after age 30 we start losing bone mass faster than we can replace it with new bone so the more we have before 30 the better off we are. The good news is that even if you didn't really beef up your bones when younger, it's never too late and you can still take steps to increase your bone mass. And no matter what age you are now, you can still work towards having stronger, healthier bones. This is especially important the older we get because without taking steps to strengthen bones we are more likely to join the statistics presented by the American Academy of Orthopaedic Surgeons of 2 million people in the U.S. that get bone fractures yearly or the 44 million with osteopenia and osteoporosis.

Beef Up Your Bones
There are a few contributing factors that affect bone mass that you don't have control over such as gender, your physical size, your ethnicity, and genetics. Women are more likely to get osteoporosis as they don't have as much bone tissue as men. Very thin people or those with a small body frame also tend to have less bone mass and people of Asian descent, whites or those who have relatives with osteoporosis are also more at risk for the condition. There are many factors however that you can do something about including upping your calcium intake, exercising, quitting smoking, cutting back on alcohol consumption, and treating hormone imbalances and medical problems that increase bone loss or interfere with calcium absorption.

Calcium and Vitamin D
If you are between the ages of 19 and 50, then you should be getting 1000 mg. of calcium daily according to the National Osteoporosis Foundation. The same amount is recommended for men up to age 70. After 70, men should get 1200 mg. a day which is the same amount recommended for women over 50. If you are not getting the recommended amounts of calcium for your gender and age, you could be at increased risk for increased bone loss, fractures, and reduced bone density. Vitamin D is also important as the body needs this vitamin to help in absorbing calcium and uses it to repair bones and strengthen muscles. If you are less than 50 years old, the optimal amount of vitamin D for you is between 400 and 800 IU and between 800 and 1000 IU if you are over 50. Andrea Sikon, MD, Chair of Internal Medicine at the Center for Specialized Women's Health, recommends even more by advising adults to get between 1000 and 2000 IU a day. Dairy products are one way to get the amount of calcium you need as four glasses of non-fat milk or three cups of non-fat yogurt will do it. But if you have problems with dairy or just aren't a big fan of it and aren't getting enough calcium in your diet, try adding in foods such as broccoli, kale, fish with the bones like canned salmon, whitebait, and sardines, almonds, tofu, dark green leafy vegetables, dried figs and soy milk. Also cutting back on salt can help you keep the calcium you do get working for you as according to the Cleveland Clinic too much sodium takes calcium from bones. For vitamin D, get outside in the sunshine and the body will produce its own vitamin D or you can add foods such as tuna, sardines, egg yolks and those fortified with vitamin D like milk or juices to your diet. AFA bluegreen algae wholefood supplements are another way to add calcium and vitamin D to your diet as well as omega-3 fatty acids research has shown can increase or maintain bone density. Go a step further and get the nutrition of AFA along with antioxidants that support the growth of your natural adult stem cells with this stem cell support supplement. Stem cells have the remarkable ability to repair and regenerate your body since as a stem cell divides, each new cell has the potential to either remain a stem cell or become another type of cell with a more specialized function and migrate to the areas of the body where they are needed most as we grow older. And for even more nutritional value, there is this wholefood algae supplement program that gives you the nutritional support of marine and freshwater algae, tonic mushrooms, and sprouted grasses and grains as well as probiotics and enzymes to help with digestive and immune system support. The wild mushrooms included in these wholefood supplements have been found to also support kidney function and in Chinese Medicine the kidneys govern bone health.

Exercise Your Bones
Get your bones moving to help keep them healthy. In particular, start doing activities and exercise that include weight bearing to make bones stronger and reduce bone loss. These types of activity that pit you against gravity increase your production of osteoblasts, cells that build bone. Studies show that people who are less active physically are more at risk for osteoporosis. Heather Nettle, MA, exercise physiologist, recommends running, aerobics, dancing, tennis, stair climbing and basketball as good activities to strengthen bone. Also, any movement that causes you to flex muscles and tendons cause bones to move which increases growth. Using weights on wrists or ankles as you walk around is another way to increase your bone building exercise without taking the time out to do an exercise program.

Stop Smoking and Limit Alcohol
Both these habits can lead to a decrease in bone density according to Andrea Sikon, MD, from the Center for Specialized Women's Health, and other experts. Smoking causes a reduction of estrogen levels in women which can lead to increased bone loss, increase free radical production, and interfere with calcium absorption. Excessive alcohol consumption has similar results as according to the Mayo Clinic it interferes with the body's ability to absorb calcium.

Bone Density Testing
If you have high risk factors for osteoporosis or are concerned about your bone density levels, you can get tested using DXA, an X-ray that measures bone density. Dr. Sikon recommends this test for women near the age of menopause and for anyone with diseases or medications that can reduce bone density. This would include steroids like prednisone, cortisone, prednisolone and dexamethasone known to be detrimental to bones, some medications used to treat seizures such as Dilantin or phenobarbital, and some drugs that treat cancers. There are medical conditions that also put you at risk for bone loss or interfere with calcium absorption that might prompt you to have testing done such as anorexia, bulimia, Crohn's disease, celiac disease, or Cushing's. Hormone imbalances such as low testosterone in men or low estrogen levels in women or high levels of thyroid hormone can all affect bone loss. If any of these conditions is a concern for you, check with your healthcare provider to see if you should have bone density testing done.

Regardless of whether you do the testing or not, it will definitely pay off to get adequate amounts of calcium, vitamin D, weight bearing exercise, and to cut back on alcohol consumption. And if you smoke, you know it's time to quit, not just for your bone health, but for a multitude of health reasons. Start being aware of what can help and harm your bones and make adjustments to your lifestyle and diet to boost your bone density and you'll be walking tall for years to come.

If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.


Sources:
http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
http://health.clevelandclinic.org/2013/07/7-tips-for-healthy-bones/
http://www.healthline.com/health-slideshow/build-strong-bones

Thursday, January 21, 2016

Natural Solutions for a Long Happy Life

Are you looking to join the growing ranks of centenarians with a long happy life? The U.S. Census Bureau reports that there are around 84,000 centenarians in the U.S. and predicts that by the year 2040 this number will increase to 580,000. Why is this number on the rise? Genetics seem to play a role certainly as Boston University's New England Centenarian Study reports around 50% of those studied had close relatives that lived to old ages. That wasn't the only factor discovered though by any means. You may not be able to change your genetic disposition towards longevity, but there are many other natural solutions you can employ through diet, lifestyle, spiritual disposition, and mental attitude according to Farid Wassef, co-author of Breaking the Age Barrier, to live longer. According to David L. Katz, M.D., founding director of Yale University's Prevention Research Center, aging starts on the inside and making some simple lifestyle changes can slow the aging process down starting on a cellular level.

Natural Solutions for Longevity
Get Physical
Staying active and exercising are important to live longer. A British study reported that participants engaging in physical activity had longer telomeres than those that didn't stay active. Telomeres are the part of the chromosome that naturally shorten as we age. Exercise can help not only with longevity, but also improving health concerns usually associated with aging. First, regular exercise helps keep our weight down which reduces the risk of conditions such as heart attack, diabetes and cancers that can cause death. Reducing your body weight by even five to ten percent can help you avoid shortening your life due to these types of conditions. According to Steven Hawkins, Ph.D., one of the reasons older people have balance problems is that aging causes the bones in the inner ear to lose function which affects balance. Practicing yoga poses that concentrate on balance like the tree pose he says can help. We also associate more fragile bones with aging as after age 30 we start losing bone density at about 1 to 2% a year. Dr. Hawkins advises doing weight bearing activities such as walking can help increase bone density. And according to Bob Greene who wrote Twenty Years Younger, aerobic exercise, weight training, and strength training can all help prevent conditions associated with aging such as a slower metabolism and flabby muscles.

Longevity Diet
To reduce the signs of aging, the best diet is one that includes lots of lean protein, antioxidants from fruits and vegetables, healthy fats such as omega 3 fatty acids, and fiber. As important as what you do eat is what you don't eat. Avoiding high salt, unhealthy fats, sugar, simple carbs, and processed foods is also part of a good anti-aging diet as these types of foods cause inflammation that negatively affect the heart, brain, kidneys, joints, and skin. Inflammation in the body attacks your body's cells and can leave you looking older with wrinkles and saggy skin according to dermatologist Nicholas Perricone, M.D. Mark Moyad from the University of Michigan medical Center in Ann Arbor, finds that adding fiber to your diet can help reduce inflammation which leads to more stable cholesterol and blood sugar levels, better immune system functioning, and that wards off much of the damage and aging inflammation can cause. To be sure you get all the basic nutrients the body needs to perform its best and stay healthy, wholefood supplements can be a welcome addition to an anti-aging diet. This algae based supplement program gives you all the powerhouse nutrition that comes from AFA bluegreen algae including the vitamins, minerals, trace minerals, phytonutrients and the right balance of omega-3 fatty acids and omega-6 fatty acids along with probiotics and enzymes for good digestive health and to get the most out of the foods you eat. Since antioxidant protection is so important to an anti-aging diet to fight off free radical damage to cells, this antioxidant algae supplement can give you a boost of these protective agents. Antioxidants are also important for the growth of your own natural adult stem cells that give your body a way to repair damaged cells. Since fighting inflammation by boosting immune system function is another important part of an anti-aging diet, this immune support algae supplement provides a blend of 6 mushrooms and beta glucan. Numerous studies have reported the benefits of beta glucan and mushrooms in supporting immune system function.

Lifestyle for Long Life

In studies involving centenarians and why they are found to live longer, there are various lifestyle behaviors that have been identified as being contributing factors. Many of these factors have to do with being open to learning new things. Finding activities that challenge you mentally such as new hobbies, doing word puzzles, or keeping up with new technology can all help keep your mind sharp. Don't be surprised to find centenarians on social media cites or Googling! Keeping close social ties is another lifestyle behavior that can contribute to a longer life as studies have shown this behavior can improve immune function and reduce the risk of depression. 82% of centenarians asked said they stayed in contact with friends or family every day. Activities that help manage stress are another contributor to a longer life as stress can really take its toll on a body. Walking, meditating, yoga, musical activities, getting together with friends, and volunteering are some of the ways our centenarians are dealing with stress. Laughing, being curious and being creative are other traits that have been found to contribute to living longer. One study at the University of Maryland reported laughing 15 minutes a day showed a 50% improvement in blood flow to the heart.


Get Your Beauty Sleep
Sleep gives your body time to shut down to refresh itself and repair damage done to cells according to Frank Lipman, M.D., physician of integrative and functional medicine in New York City. He also cites getting adequate amounts of sleep as serving to keep healthy hormone function and as needed to give your brain a break. A study at the Scripps Clinic Sleep Center in California in 2002 reported that participants getting 6 ½ to 7 hours of sleep were found to live longer than those getting over 8 hours or less than 6 ½. Other experts cite around 8 hours as the optimal amount of sleep.

Oral Health
Good oral health isn't just about how you look although healthy, white teeth do make us look younger. Maintaining good oral health also reduces our risk of heart disease and stroke. Research from Emory University in Atlanta, Georgia, with the Centers for Disease Control, found that people with healthy gums in particular live longer than those with gum disease such as gingivitis and periodontitis. In fact those with gum disease had a higher mortality rate by 23 to 46%. That makes it extra important to brush, floss and get your dental checkups if you are striving to live longer.

If you are looking to make the list of centenarians, or just looking to have a healthy life on in to old age for however long that may be, then get started on your anti-aging diet, stay active in body, mind and spirit, keep your weight down, get adequate sleep and find a way to cut down on stress. These are the ways others before you have made it to over 100 years of age and good advice to follow for your health no matter what age you are.

If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.



Sources:
http://www.canadianliving.com/health/prevention/20_tips_to_increase_your_longevity.php
http://www.redbookmag.com/body/health-fitness/advice/g1303/healthy-lifestyle-tips-to-prevent-aging/
http://www.healthline.com/health/secrets-longevity-tips-centenarians

Thursday, January 14, 2016

Ways to Stay Youthful

Staying youthful and healthy aging go together and while our appearance plays a part in this, it's not the whole picture. Other pieces in the process of the remaining young puzzle have to do with how we feel, our energy level, our activity level, general health, our mental status, and our attitudes. Founder of the Biocognitive Science Institute, neuropsychologist, and author of The Mind-Body Code, Mario E. Martinez, PhD, has found in studies of elders around the world that people defining middle age as 15 years later look younger than their age in comparison to those who define middle age as 15 years earlier. He has also found that the younger looking group embraces behaviors and beliefs such as continuing to learn new things, coping with stress through activities they enjoy, and that they find it easier to forgive. Continuing to remain active and involved also seems to play a role in staying youthful as found in a study from the University of Maryland that reported retirees who worked part-time had less chronic diseases and were able to stay more physically active. All this serves as a reminder that there are things you can do to stay youthful as you enter your senior years that have nothing to do with visiting a plastic surgeon or trying out the latest wrinkle cream.

Reducing Free Radicals for Healthy Aging
Free radicals are molecules in our body cells that become weakened to the point that they lose an electron. This weakness is caused by such things as toxins in the body, eating too much sugar and starchy carbs, exposure to UV rays, chlorinated water, pollution, and eating overcooked, fried and processed foods. These free radicals then go around taking electrons from other molecules and creating more free radicals. Free radicals damage the body, including cells, enzymes, and DNA, causing negative effects such as pain, inflammation, immune deficiencies, atherosclerosis, cataracts, cancer, Alzheimer's disease and other chronic diseases. Eating sugar also can create AGE or advanced glycation end-products molecules that hurt collagen and elastin your skin needs to stay youthful looking and according to associate clinical professor of dermatology at the Yale School of Medicine, Mona Gohara, M.D., leaves your skin wrinkled and saggy. By switching from sugar filled foods and snacks to foods with fatty acids, vitamin E, and vitamin C, you will be feeding your skin and body cells with nutrients that will help them keep a youthful appearance and maintain their health.

Antioxidants for Healthy Aging By Protecting Cells
The best thing you can do to fight off damage from free radicals is to increase your antioxidants. Fruits and vegetables are a large part of this as they are loaded with antioxidant protection and a study from Rush University supports this with reported findings of eating at least 6 servings of leafy greens along with a type of diet following the Mediterranean diet regimen as being able to lower the risk of Alzheimer's by half. Neurologist Fiona Gupta, M.D. from New Jersey's Hackensack University Medical Center explains this by crediting the antioxidants in leafy greens as cleaning toxins and free radicals out of the brain. There is much research supporting the claim that antioxidant protection increases the life of any cell by protecting them from the damage free radicals can cause. Adding antioxidant foods to your daily diet can help preserve the elasticity of skin, muscle and connective tissues, strengthen heart muscles, and strengthen the immune system among other benefits. Eating AFA bluegreen algae is a particularly good way to insure more antioxidants are being provided as it has a wide array of antioxidant enzymes and vitamins. Cell health also depends on Coenzyme Q10, a specialized antioxidant needed for energy in every normal cell of the human body. Ubiquinol is the active and bioavailable form of Coenzyme Q10 and can be found along with AFA in this energy support algae supplement. Cell damage can also be repaired by our own natural adult stem cells that have the ability to travel anywhere in the body and morph into any other type of cell. Research has shown that certain nutrients such as are present in this stem cell support supplement can help promote the renewal of stem cells. It provides nutrition that supports the growth of stem cells and provides antioxidants that protect existing stem cells from free radical damage. One of the ingredients, carnosine, is an antioxidant amino acid naturally present in the human body that may delay the natural aging of cells and extend the lifespan of adult stem cells.

Stress Reduction
According to Robert Greenfield, M.D., at Orange Coast Memorial Medical Center's Memorial Care Heart and Vascular Institute in Fountain Valley, California, stress is a huge contributor to cardiovascular disease and stroke. Being overly stressed can cause you to produce more cortisol which can make you irritable, cause you to have trouble sleeping, cause you to gain weight, decrease your libido, increase blood sugar levels and high blood pressure, and make you moody. Cortisol can also affect bone density, and lead to reduction of lean body mass as well as lead to a variety of diseases linked to aging such as osteoporosis and Alzheimer's. Stress also reduces your level of IgA, a protein that is part of the immune system and helps fight off infections by preventing invaders from getting into the body. According to Dr. Jennifer Landa, MD, Chief Medical Officer of BodyLogicMD, eating healthy and avoiding foods with sugar, caffeine, alcohol and processed foods can help reduce your body's response to stress by supporting the adrenal glands that secrete cortisol as well as help with your metabolism. She also recommends getting B and C vitamins and magnesium to support the adrenal glands and the herbs Ashwagandha and Rhodiola for adrenal support and fighting off stress. Meditation, deep breathing and yoga are all other ways of helping you lower your stress levels.

Keep It Moving
Exercise is not only a way to reduce stress, but helps keep your weight down which gives relief to joints, slows down muscle decline, increases balance and coordination, improves circulation, reduces inflammation, increases bone density, keeps energy levels up, and improves flexibility. Exercise that increases your heart rate also helps your mood and in coping with stress by producing endorphins, the hormone that makes us feel good. Cardio and resistance type exercise are the best ones to get going with to stay youthful. Start with however much you can do and look for ways to increase the amount you can do. At the very least get out and walk for 30 minutes three times weekly.

Protect Against Sun Damage
Aging and how we feel about getting older has a lot to do with our perceptions, attitudes, general health and stress levels, but appearance also does play a role. The skin is the largest organ our bodies have and it is what we see when we look in the mirror and what others see when they look at us. For many people, looking old can cause them to feel old. One study in 2013 reported that 80% of the aging on our faces is due to being exposed to the sun and that people spending lots of time outside in the sun looked up to 5 years older than those that avoid sun exposure. Sun damage can cause the skin to wrinkle, have brown spots, and dilated pores according to dermatologist Whitney Bowe, MD from New York, not to mention putting you at risk for skin cancer. Even if you don't spend a lot of time outside, you can be exposed to damaging UV rays through windows in your car, home or office. Besides adding antioxidants to protect skin cells, it is also important to protect skin from the damage the sun can cause. Wearing sunscreen during all seasons can help give you this protection to a large extent. Pick one that is broad-spectrum so that you get protection from a variety of UV rays like UVA and UVB, and that is at least SPF 15. In cooler months, putting sunscreen on your face each morning is probably enough for the day, but if you are going to be outside most of the day then you may need to put it on again every 2 hours especially in the summer. Be sure you also put it on the top of your hands as Dr. Bowe also cites this as a common area for skin cancer to develop.

You don't have to find the Fountain of Youth to keep feeling and looking younger as you age. Just pick up on some of the tips we've included here and help your body maintain its youth.


If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.


Sources:
http://parade.com/408406/mtaylor-2/6-simple-ways-to-stay-young-and-healthy/
http://www.shape.com/lifestyle/beauty-style/forever-young-5-ways-beat-clock-life
https://www.yahoo.com/health/science-backed-ways-to-stay-young-forever-or-as-105392279772.html
Abrams, Karl J., Algae to the Rescue

Tuesday, January 12, 2016

Easy Ways to Lose Weight

Have you been trying for years to lose weight without success or just to find after you go on a diet those pounds come back? The best way to lose weight and keep it off is to make real lasting lifestyle changes that include eating a healthy diet and exercise. But with our hectic schedules and everything else we have to do on a daily basis I know this can be challenging. Stress causes us to reach for comfort foods, we are distracted sometimes and don't even realize we are overly snacking, or we eat out of habit or boredom. Take a look at some of these easy ways to lose weight that we've gathered from experts that can add to real, lasting changes in your diet and lifestyle.

Make a Weight Loss Plan
I know you are busy, but take a little time before getting started to sit down and make a plan. This will insure you greater success. Take an honest look at what, how, and when you eat and exercise now. It can be helpful before starting this process to keep a written account or food and exercise journal for a week or two. Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University, recommends keeping this written account to give you a look at your eating habits which allows you to take a hard look at exactly what you eat now and when you eat so you can find potential trouble areas or changes you need to make and plan ahead for them. One study reported twice as much weight loss for those keeping a food journal versus those that didn't. After you have taken a little time to study what, how and when you currently eat, start your plan by making simply easy to accomplish goals. In other words, have a long term goal but break it down into baby steps. Research reported in the Annals of Behavioral Medicine found that making one small long lasting change in diet or exercise resulted in losing two times as much belly fat, a two and a half inch difference from the waistline, and quadruple the weight loss over 4 months. Dr. Lutes explains these results as being the difference between one harder goal that you either succeed or fail with and smaller, simpler goals that you concentrate on one at a time to make healthy lifestyle changes that stick with you and reward you with a higher success rate. You also want to include some type of measurement system in your weight loss plan so that you know when you have met each of your small goals. Don't always make your goal one that relies on seeing big number changes when you weigh yourself either. This can be discouraging and sometimes for no reason. As part of your weight loss you may be developing more muscle and muscle weighs more than fat. There are also other factors that can influence what you see on your scale such as the time of day you weigh yourself, how hydrated you are, or hormones. You may be getting healthier and actually losing fat, but it may not be reflected right away on your scale. Try finding other measurements you can use such as are other people noticing a difference in your appearance, are you more energetic, or are your clothes fitting looser? Your goals might also be more concentrated towards the eating and exercise changes you have discovered through your journal that you need to make. For example, if you typically drink a soda at lunch, start with cutting that out of your routine. That is one simple goal that you can strive for and after you have done without it at that one time of the day for a while you can count that as a lifestyle change and move on to another change.

Watch Out for Sugar and Starch
At some point in your weight loss plan you need to work towards eating less sugar and starch from carbohydrates. Insulin is the hormone mainly responsible for fat being stored in the body and sugary and starchy foods cause insulin secretion. When insulin levels are lower it is easier for the body to burn fats and for kidneys to get rid of extra water and sodium which can cause bloating and water weight gain. Just reducing significantly the foods you eat in these two categories can help you drop as much as ten pounds quickly.

Plan Your Meals
A couple of other steps up your weight loss ladder that will help you develop lifestyle changes to eat healthy is to plan your meals and start making more of your meals at home. Look back at your journal and pick out the most unhealthy foods you now eat. Pick one and start by cutting it out of your diet or if you think that will not be successful then start by eating it less times each week. Then you can gradually cut down on it more and more until you are no longer including it regularly in your diet. It may be that this will be something you can still have as an occasional treat rather than an everyday occurrence. Dr. Lute also gives the tip of picking six unhealthy foods you are now eating and cut back to only eating five of them in a week's time while upping your intake of fruits and vegetables at the same time. You can also make steps that include working on taking food from home for lunch or cooking dinner at home instead of eating out. Nutrition consultant, Ashley Koff, RD, says this allows you to have the control over the size of the meal, the quality of the food, and cut down on sugar, salt and fat as fast food and restaurant foods tend to have more of these. As part of your meal planning look at including a lean protein, healthy fat and vegetables low in carbs into each meal. Including protein in your meals can increase your metabolism significantly to help burn off more calories and help you feel more satisfied so that you snack less and allow you to eat as much as 441 calories less each day. Good vegetables to add to your meals that are low in carbohydrates include those such as spinach, kale, cabbage, broccoli, cauliflower, lettuce and celery. Healthy fats to include are those such as olive oil, avocados, coconut oil, nuts, and seeds.

Resistance and Cardio Exercise
Exercise is a key in weight loss and can help you deal with stress that often leads to weight gain. At some point in your weight loss plan you will need to look at the amount of activity you have now and work on increasing it. Going to a gym is a good solution for some people as it gives them motivation and accountability to get their money's worth, but some people just can't get away from family responsibilities or make the extra time to get to a gym. Find what works for you with your schedule and responsibilities and make goals that include getting more exercise. If you have kids you need to get home to instead of stopping by the gym, go for a family walk or jog or a bike ride with them. If you work long hours look for ways to increase your walking at work. How about while watching TV in the evening? Get up off that couch and run in place during the commercials and for a two hour watching period you can burn off 270 calories. That can be 28 pounds a year. At work you can at least stand instead of sit which research shows for an eight hour day can help you use up 163 more calories. The best types of exercise to help with weight loss are resistance exercise such as weight lifting, exercises that use a weight band, squats or pushups, or cardio exercise such as walking, running, or swimming. Geralyn Coopersmith from Equinox Fitness says to aim for any type of movement that will increase your heart rate and leave you a little breathless. That could include dancing, taking the stairs, or walking at a brisk pace. You might include as one of your goals looking for ways to walk places instead of driving. It is reported that in the U.S. we drive our cars for around two-thirds of trips we take that are less than a mile away and use them 89% of the time for trips up to two miles. Plan your exercise walking around errands that you need to do and can walk to. If you have several places to go, look for a central place to drive to and park that would put you within walking distance of the places you need to go. Adding daily walking to your health plan can help you lose up to 17 extra pounds a year.

Drink More
This means primarily water, but can also include teas. Thirty minutes before eating, drink water and you'll find you eat less and can increase your weight loss by 44% with just this simple tip. In addition to what you do drink, pay attention to what drinks will add weight. Soda drinks can add 240 extra calories and as much as 65 grams of sugar and fancy coffee drinks can leave you with 239 more calories to deal with which can add up to 18 pounds a year if you have one every day. If you are a coffee drinker, go for plain coffee with maybe a little milk and very little sugar if you have to and you can cut that 239 calories down to around 63. If you just have to have that fancy coffee drink then start cutting down by getting a smaller size, having low-fat or fat-free milk and no syrup or whip cream. Many fruit juices can also have added sugar so get your fruit calories from the fruit itself and you'll feel fuller and get the extra fiber without any additional sugars.

Supplement Your Weight Loss Plan
While working your way through your weight loss plan and increasing the amount of raw and healthy foods you eat, you may find it helpful to start increasing the amount of healthy nutrients you feed your body by adding whole food supplements to your diet. Especially if you currently eat a lot of processed, canned and overcooked foods that lack enzymes. These types of foods add to weight gain as they overstimulate the endocrine system and don't give you the enzymes needed to help break them down into components the body can use. Research done at Tufts University School of Medicine found that people who are overweight often don't have enough of the enzyme lipase that digests fat. Taking a digestive enzyme supplement before eating can help you get the necessary enzymes to break down foods so the body can use them up rather than storing them. Probiotics are another important supplement that can help your digestive system process foods you eat for the body to use and move waste out of the body. And while you are increasing your healthy food consumption, you can get a wide array of vitamins, minerals, and other micronutrients to help with digestion, assimilation, and metabolizing to help in losing weight by taking high quality AFA bluegreen algae supplements. AFA bluegreen algae is especially good at these tasks because of the high amounts of chlorophyll it contains that give your intestinal lining a boost in digestion and assimilation so that body cells are better nourished which helps decrease food cravings. The fiber found in AFA bluegreen algae adds to the process of removing toxic waste from the body that often comes with weight loss and changing eating habits and serves to reduce absorption of fats. To make getting all this wholefood supplementation even easier, probiotics, enzymes and two forms of bluegreen algae are available in daily packets of supplements easy to grab on the go or take when traveling. This algae CoQ10 supplement is another supplement to consider adding as you get not only the nutrition of AFA bluegreen algae, but also ubiquinol, the active form of conenzyme Q10, that is a critical antioxidant cells need to function properly to provide energy. Having increased energy levels can help you implement your weight loss plan by giving you the extra boost to get more exercise and reduce food cravings.

When you're ready to get serious about losing weight, take the time to make a plan. Think about the areas we've talked about here, keep it simple, use small steps, and work towards making lasting healthy lifestyle changes that will help you keep the weight off and improve your overall health for a lifetime.

If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.


Sources:
http://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/
http://www.prevention.com/weight-loss/weight-loss-tips/small-changes-take-big-pounds
http://abcnews.go.com/Health/Wellness/10-simple-steps-lose-25-pounds-now/story?id=20142388
Abrams, Karl J., Algae to the Rescue

 

Thursday, January 7, 2016

How to Have a Truly Happy New Year

Want to have a really happy new year this year and for years to come? Then make this the year that you start getting serious about making improvements to your health. Make the commitment to start now taking small manageable steps that will pay back in health rewards as you get older. You don't have to change everything at once, just start in this new year with one healthy living improvement to make a change. If you accomplish that one change, then move on to another and another. As many as you can do even if it's only one thing in this new year will get you started towards your healthy living goals. Think you are too busy, too old, or too young to start on this journey? You're not! No matter what your age or how hectic your schedule is, you can find simple things to do that will make a difference in your health now and in the future. Here's some examples we've gathered from experts.

Develop Healthy Eating Habits – This category covers a very broad area, but break it down and make just one commitment for the week or for the month and you'll be more successful. Forget about going on a crash diet as these seldom work for long term results. Instead examine what you eat now and choose to add more nutritional foods into your meals. Dr. JoAnn Manson, chief of preventive medicine at Brigham and Women's Hospital, advises committing to serving fish like salmon, tuna, mackerel or herring two times a week will help your brain and heart and can help you reduce your risk of cancer. These types of fatty coldwater fish have lots of omega-3 fatty acids and if you just can't make yourself take the time to cook fish, at least open a can of tuna or salmon or even easier get your omega-3 the way the fish do by eating algae. AFA bluegreen algae wholefood supplements are a great way to add a variety of vitamins, minerals, phytonutrients and trace minerals to your diet from a whole foods source. Your goal might also be to eat more fiber and antioxidant foods by adding new fruits or vegetables into your meals. Just pick one new fruit or vegetable each week at the store that you've never tried before. Healthy eating goals might also include deciding to cook at least one time each week instead of eating out, taking a healthy lunch instead of grabbing a fast food lunch at work, cutting up fruits or veggies ahead of time for the week and packaging them to take for snacks, or making sure you eat breakfast in the morning. Pick something simple that you believe you will really do to insure greater success. 

Cut Down on Sugar and Snacks - You may think that going without your sugar fix will leave you with less energy, but according to the medical director of the Boston Public Health Commission, Dr. Nancy Norman, the reverse is actually true. Too much sugar also can kill off the friendly bacteria in your intestines that you need to fight off bad bacteria and germs, can lead to an overgrowth of yeast which can lead to Candida symptoms, and helps add to the free radicals in your body that can damage cells. Take a hard, honest look at what you are eating and read food labels looking for added sugars. Start by cutting out one food or snack at a time that you find is filled with sugar. Find a substitute for that sugary snack that will keep you from being hungry, but that is a healthy alternative. If you eat a bowl of ice cream after dinner, try substituting a bowl of yogurt and berries, for candy bars substitute a square of dark chocolate with at least 70% cocoa, or replace those donuts with a whole grain bagel and cream cheese. If you find there are certain times of the day you snack the most or that you snack during certain activities, be aware and plan ahead for those times. Try chewing sugar-free gum, getting up and moving around, or having a glass of water or cup of tea in your hands.

Add Water to Your Day – This certainly includes drinking more water which is essential to good health, keeping the body hydrated and helps clean out your body. Make the commitment to drink a glass of water every morning before you do anything else, have a water bottle at your desk to sip throughout the day, or keep count of how much water you drink now and decide to add one more glass a day. 8 glasses a day is the usual recommended amount of water to drink and if you are exercising or sick you may need even more. The other way to add water to your day though is to increase the amount you wash your hands. Washing your hands regularly throughout the day can help cut down on the number of germs that get into your system that can make you sick. Make the decision to wash your hands each time you use a public restroom or after touching the menu and before you eat at a restaurant, or anytime you are in a shared environment and touch surfaces that others have touched. Even if you aren't about to eat, we usually touch our faces about three to five times a minute and that's a lot of chances to introduce germs into the body. Pick one place or time to start with to become aware of washing your hands more often.

Boosting Exercise – You know how good walking is for you and for your health, but it isn't always easy to find a 30 minute chunk of time to go for a walk. That's OK. Break up that time and keep track of all the walking you do by wearing a pedometer. According to Dr. JoAnn Manson, studies show that using a pedometer to measure how many steps you take daily actually helps increase the amount of walking you do up to a mile more, helps in weight loss and helps with reducing blood pressure levels. Aim for 10,000 steps daily as a long term goal, but you can break that down into as small an amount as you need to. Get a baseline measure of how many steps you take now and commit to finding ways to increase that by a few more steps each day. You might walk around your office while talking on the phone, walk in place while reading a report, use the stairs to visit a co-worker on another floor, or use part of your lunch break to go for a walk around the block. Get creative and just become aware of times you could walk rather than ride.

Explore Healthy Options – Have you put off going to the doctor for a checkup because of time or money constraints? Have you ever wanted to try acupuncture, massage, or see a naturopathic or homeopathic doctor? Make this the year that you get serious about having preventative tests done or make an appointment to visit an alternative practitioner. Think about what philosophies you believe in and how you want to care for your body or good results you have heard from friends or families with practices they have used. There is a wide range of more natural type health care alternatives and many of them can help you get away from pharmaceutical drugs and give you the same relief in a more natural way. For example, some types of massage and acupuncture can help you with stress or headache or neck pain instead of reaching for pain relievers. If your main health goal is more oriented towards improving your nutrition, then getting started on a whole foods supplement program such as this algae based program that includes algae, probiotics and digestive enzymes may be something for you to checkout. Just pick one thing at a time that interests you whether it's an alternative practitioner, energy healing work, aromatherapy, or any other type of alternative care and see what works for you. Or if you lean more towards Western medicine approaches, get a good wellness checkup from your doctor and have those preventative tests you've been putting off done.

Become Tobacco Free – This is a big one and if you are a smoker or use tobacco in any form, it really is time to get serious about letting it go. Make this the year that you change your attitude to one of choosing to be tobacco free rather than having to quit smoking. There are lots of ways to help you with this so even if you haven't been successful before, try again and try something different. You could join a support group, seek out hypnosis, try the patches, visit with your doctor about medications that may help, try acupuncture. At the very least aim for cutting down on the amount of tobacco you use. Put that cigarette out after smoking half, when you get the urge to smoke take some deep breaths first and see if you can put it off, cut back to one less cigarette this week than last week, or just bite the bullet and go cold turkey. No matter how long you have been smoking or how much you smoke now, it's never too late to make a change to this health detriment.

As you can see there are lots of ways to take small steps that are very doable to make changes in your health and help you make this a truly happy New Year for you and your health. This short list can give you some ideas, but your health goal should be individualized to cover whatever you need to do. Just keep it simple, take small steps and work your way up the health ladder to be more successful at making lasting changes that will pay off for the rest of your life.

If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.



Sources:
http://www.boston.com/lifestyle/food/gallery/healthtips/
http://ymcacentralflorida.com/new-years-healthy-living-tips-11317/
http://homewithmission.com/blog/staying-healthy-in-the-new-year/