Healthy lifestyle: five keys to a extended life

How is it that the u. s. spends the foremost cash on health care, and however still has the one in all very cheap life expectations of all developed nations? (To be specific: $9,400 per capita, 79 years, and 31st.) Maybe those folks in health care are staring at it all wrong, for too long

Healthy life-style and longevity Researchers from the Harvard T.H. Chan college of Public Health conducted a vast study of the impact of health habits on life, exploitation knowledge from the well-known Nurses’ Health Study (NHS) and also the Health Professionals Follow-up Study (HPFS). this implies that that they had knowledge on a large range of individuals over a awfully long amount of your time. The NHS enclosed over seventy eight,000 girls and followed them from 1980 to 2014. The HPFS enclosed over forty,000 men and followed them from 1986 to 2014. this is often over one hundred twenty,000 participants, thirty four years of knowledge for ladies, and twenty eight years of knowledge for men. The researchers checked out NHS and HPFS knowledge on diet, physical activity, weight, smoking, and alcohol consumption that had been collected from frequently administered, valid questionnaires. What is a healthy life-style, exactly? These 5 areas were chosen as a result of previous studies have shown them to own an oversized impact on risk of premature death. Here is however these healthy habits were outlined and measured: 

1. Healthy diet, that was calculated and rated supported the rumored intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acid fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium. 

2. Healthy physical activity level, that was measured as a minimum of half-hour per day of moderate to vigorous activity daily. 3. Healthy weight, outlined as a standard body mass index (BMI), that is between eighteen.5 and 24.9. 

4. Smoking, well, there's no healthy quantity of smoking. “Healthy” here meant ne'er having smoke-cured. 

5. Moderate alcohol intake, that was measured as between five and fifteen grams per day for ladies, and five to thirty grams per day for men. Generally, one drink contains concerning fourteen grams of pure alcohol. 

That’s twelve ounces of normal brewage, five ounces of wine, or 1.5 ounces of distilled spirits. Researchers additionally checked out knowledge on age, ethnicity, and medicine use, still as comparison knowledge from the National Health and Nutrition Examination Surveys and also the Centers for sickness management and Prevention’s Wide-Ranging on-line knowledge for epidemiological analysis. Does a healthy life-style build a difference? As it seems, healthy habits build an enormous distinction. consistent with this analysis, those who met criteria for all 5 habits enjoyed considerably, imposingly longer lives than people who had none: fourteen years for ladies and twelve years for men (if that they had these habits at age 50). those who had none of those habits were much more seemingly to die untimely from cancer or upset. Study investigators additionally calculated life by what percentage of those 5 healthy habits folks had. only one healthy habit (and it didn’t matter that one) … simply one… extended life by 2 years in men and girls. Not astonishingly, the additional healthy habits folks had, the longer their lifetime. this is often one among those things wherever I would like I might reprint their graphs for you, as a result of they’re therefore cool. (But if you’re terribly curious, the article is on the market on-line, and also the graphs area unit on page seven. examine Graph B, “Estimated life at age fifty consistent with the quantity of low-risk factors.”) This is vast. And, it confirms previous similar analysis — tons of previous similar analysis. A 2017 study exploitation knowledge from the Health and Retirement Study found that individuals fifty and older UN agency were traditional weight, had ne'er smoke-cured, and drank alcohol moderately lived on the average seven years longer. A 2012 mega-analysis of fifteen international studies that enclosed over five hundred,000 participants found that over half premature deaths were thanks to unhealthy life-style factors like poor diet, inactivity, obesity, excessive alcohol intake, and smoking. and also the list of supporting analysis goes on. So what’s our (big) problem? As the authors of this study show, within the America we have a tendency to tend to pay outlandishly on developing fancy medication and alternative treatments for diseases, instead of on attempting to stop them. this is often an enormous drawback. Experts have instructed that the simplest thanks to facilitate folks build healthy diet and life-style amendment is at the large-scale, population level, through public health efforts and policy changes. (Kind of like bike helmets and life belt legislation…) we've got created a bit progress with tobacco and trans-fat legislation. There’s tons of pushback from huge business on it, of course. If we've got tips and laws serving to America to measure healthier, huge corporations aren’t aiming to sell the maximum amount sustenance, chips, and soda. And for corporations resolute on creating cash at the price of human life, well, that produces them terribly angry. Follow Pine Tree State on Twitter @drmoniquetello Sources Impact of healthy life-style factors on life expectations within the America population. Circulation, April 2018. National Institute on drug abuse and Alcoholism, what's a customary drink? The population health advantages of a healthy lifestyle: life redoubled and onset of incapacity delayed. Health Affairs, August 2017. The combined effects of healthy life-style behaviors on all-cause mortality: a scientific review and meta-analysis. practice of medicine, Sept 2012. Changing minds concerning dynamical behavior. Lancet, Gregorian calendar month 2018. The America Food and Drug Administration (FDA) Final Determination relating to part modify Oils (trans fat) The America Food and Drug Administration (FDA) Family Smoking interference and Tobacco management Act- an summary

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Taking a Toddler's Blood Pressure

I'll describe both before I get into the why and how bits. Sapphire Samurai is a 21 year old Balinese cat. Being at that age, which is positively ancient for a cat, requires special handling. This includes taking his blood pressure at each visit.

I have to say I was skeptical. That vet's office has handled our animals since 1981. They know the cat.

It took three of us. It's taken on the tail and it is a very small cuff. As you might understand there was some human blood shed... mostly mine.

The toddler blood pressure idea made me just as skeptical. This is in part because I am not particularly impressed with the care at that office. Our granddaughter was not impressed nor was she pleased. She can shriek loud enough to damage hearing and did so.

The above information may help you if you face a time when a toddler near and dear to your heart needs checked. There are some very good reasons for it.

Why: The child had required an emergency breathing treatment. That treatment causes the heart rate to soar and the blood pressure right along with it. It is frightening to see a small child's pulse at 174/minute.

There are other reasons. Some disorders start young and cause problems with the numbers, both too low and too high. Obesity can start the process early. In these cases doctors often want to start as early age-wise as possible in order to have a baseline.

How: The process is the same. Managing to do it is not. It's best to have a short sleeved shirt on to dispense with the fight to roll the sleeves up. You may have to hold the child still. In fact, it may take one person to hold the arm, one to hold the child and one to do the test.

Problem: An agitated child will have a higher set of numbers than a calm child. If you know things that will help keep the child calm and amused by all means bring them. The medical assistant will bless you for it.

If you do see numbers that seem inappropriate ask the doctor to explain them to you. It may be a temporary problem like ours with the rescue inhaler. It could also be a sign of something much worse. Dealing with an unhappy toddler is far better than dealing with an illness that could have been prevented.

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How To Stay Healthy During The Holidays

During the holiday season, most people attend a lot of dinner parties or have family and friends over for get-togethers to celebrate. But what you must remember is how to stay smart during meals and snack times to prevent any weight gain. There are three easy steps you must follow to remain healthy during the holidays. The following three steps are simple recommendations to continue looking and feeling good while enjoying time with those you love during the holidays.

1. Drink plenty of water.

If you drink a cup of water before meals and snacks, you will be less likely to eat as much. Drink at least half of your body weight in water throughout the day. This will not only prevent you from becoming dehydrated, but will make you feel more full, so you will not eat as much. Drinking plenty of water will also cleanse excess salts and other impurities, such as alcohol, from your body's systems, thereby preventing bloating and swelling of your joints and extremities.

2. Remember a serving size is your hand full.

When it is time to serve yourself, only put a hand full of your favorite entrees and desserts on your plate. Do not overindulge with multiple scoops of food because this will lead to overconsumption and additional calories that will lead to excess pounds on the scale. Fresh fruits and vegetables are also safe suggestions to eat, but also remember less is more. You do not have to fill your plate with food to enjoy time with your loved ones.

3. Exercise daily.

You should do at least thirty minutes of cardiovascular exercise every day. Muscle strengthening exercises are also recommended while working abdominal muscles daily, but you should alternate working your other different muscle groups every other day, too. For instance, you should jog thirty minutes every day and do crunches and planks to strengthen your core and abdominal muscles daily, but you should alternate doing arm exercises Sundays, Tuesdays, Thursdays, and Saturdays, and do leg exercises Mondays, Wednesdays, and Fridays.

By following these simple three steps, you should surely maintain your healthy weight during the holidays and maybe even shed some pounds. These are basic recommendations that will keep your weight down and heart healthy. Enjoy your time with your family and friends, but remember to think smart while eating and drinking during the holidays to prolong those precious moments for future years to come.

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Resolutions for Higher Fitness - Let's See Them Materialize

Did you know that when we make New Year resolutions, nearly 70% of these pertain to achieving higher fitness levels? Most of us strive to achieve higher fitness levels. Wake up in the morning, go jogging, and maybe reduce sugar in the diet.

But often it's all to no avail. This comes with disappointments, one may occasionally feel down, but life goes on.

There are some secrets to weight loss which are simple, but many of us might not know about the same.

Weight loss often has a lot to do with metabolism. Metabolism, in a very scientific way is the rate at which the body burns, or metabolizes food such that it can be used for producing energy.

If the body metabolizes food at just the right rate, it makes sure that an individual is fitter. One could say that if the rate of metabolism is high, one is more energetic. And that's because the food converts faster into energy, so one has the energy to do more.

However, if one's rate of metabolism is slower, one might cease to feel energetic, even if one eats well. In this scenario, the food does not convert to energy in entirety, and the body makes a switchover from food to energy conversion mechanism to a food to fat conversion mechanism.

So the food that an individual eats is stored as fat in the body. This leads to obesity, and in some situations, may even account for the numerous disorders associated with obesity.

A factor very often linked with an individual's rate of metabolism is the muscle mass one has in the body. If one has higher muscle mass in the body, the body is empowered to burn more calories in less time, or with less effort, and vice versa.

We should consider some very simple examples to explain this concept.

If two people, one who has more muscle mass as compared to another, together walk a mile, the one who has more muscle mass, would burn more calories in the distance covered.

This is very similar to the scenario where one covers a mile in a Ferrari or in one of the cars with a lower power engines, such as a Fiat. In the same distance covered, a Ferrari would consume more fuel, for the very simple reason that it has a higher horsepower.

While one is trying to lose weight, an equally important way to go about the same is by making sure that one maintains a right diet. So if one is able to ensure that

- One limits the consumption of calories

- But one stays fit and supple, even while one limits the consumption of calories,

It could be the finest ways to lose weight, entirely by focusing on one's diet.

In this regard, consumption of herbal based products can help one lose weight, because when one consumes herbal products, the body stays supple. So one finds the energy for one's everyday tasks, and one does not feel the desire to iteratively go for high calorie or sugary foods.

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Positivity Is the Key to Sustainable Weight Loss

Happy New Year everyone. I hope you all had a wonderful holiday, catching up with family and friends. Hopefully you are rested and recharged ready for a fantastic 2016 full of joy and possibilities.

I'm sure most of you would have made New Year's resolutions and have set some exciting goals. However, often people set goals or resolutions around health and well-being that are based on negativity, deprivation and restriction. These are never sustainable long term as we generally force ourselves to do something we don't want to do simply because we think we "should".

If we need to lose weight or get fitter and we "make" ourselves eat less and exercise more we begin to resent it. We either start to crave what we shouldn't have, overdo the exercise and get injured or simply don't do it because we are not enjoying it.

For a sustainable change to happen, I believe we need to simply be mindful of our negative habits around our health and find some positive ways to make the changes required. If we enjoy doing it, we will feel empowered to keep it up. This starts by simply listening to what our body is telling us so we can tune into its natural instincts.

Our body knows when it needs nourishment and when it has had enough, however a lot of us have simply stopped listening to it. A great analogy of this is when you are filling up your car with petrol and when it's full you simply stop otherwise it would just keep spilling over and over. So why do we keep giving our body more food when we know it's had enough? I believe it is because we use food for comfort instead of the physical need of hunger and we tune out to the feeling of fullness because the food is serving a greater need at the time.

I have been eating "naturally" (mindfully) now for 20 years. What that means is I eat when I am hungry and stop when I am satisfied. I eat exactly what I want and I stop when I have physically had enough. I am able to do this easily as I no longer use food for comfort. All the steps are positive and empowering and I do other things that give me pleasure in those moments when I need comfort.

I had also eaten negatively for 20 years and tried all sorts of diet programs and excessive exercise regimes. But none of them worked because they were all negative, based on deprivation and restriction. Natural Eating works long term because it is positive. I eat small amounts regularly which gives me joy, satisfaction and energy. In turn this enables me to exercise in a way that I enjoy because it gives me pleasure, not because I have to.

If you want to make positive sustainable changes around your health and well-being this year, I encourage you to eat naturally, which is simply learning to tune back into your body's natural instincts.

Prior to discovering Natural Eating in 1996, I'd had food and weight related issues for over 20 years. Through combining Natural Eating with Personal Development, I have maintained a healthy and natural weight ever since. I now run my own business, Nourish 'N Nurture, teaching people how to develop a healthy relationship with food.

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Simple Ways to Improve Your Glucose Levels

How to Help Control Your Glucose Levels Naturally

My Dad was a diabetic for 43 years. I watched as he struggled many times to keep his glucose levels in a safe range. I saw how diabetes begin to destroy his body. I have had a pre-diabetic condition for 11 years. For the past year I have really focused on how to control my glucose levels so that I can avoid diabetes. My Step-dad has had diabetes for a few years but has found a way to greatly improve is glucose levels. This is what I have learned.

Find the Right Diet

When a person has diabetes or a pre-diabetic condition it is imperative that they find a healthy diet. My step-dad was able to lose over 75 pounds. As he lost weight his glucose levels went down. It is important to get to a healthy weight. He drastically changed his diet, or way of eating lifestyle, that also worked in lowering his glucose. 

The diet that he is using eliminates sugar, processed flour and includes high carbs separate from high fats. Stevia, a natural sweetener, is a great replacement for sugar. It takes about half the amount of stevia to get the same sweetness as sugar and there is not the "high" that can come from sugar. Also, do not skip meals. In fact, eat several small meals a day in order to keep your blood sugar levels even. Eating consistent meals will help keep your glucose from going high as your liver disperses sugar or from your levels going to low as your insulin kicks in.

Take Time to Exercise

It is important that you take time each day to exercise. Take a 30-minute walk in order to help burn off excess sugar. Not only will it help burn off sugar but it will improve circulation, which is vital for diabetics. It does not need to be strenuous exercise to be effective.

Proper Nutrition is Key

It is important that a diabetic gets the proper nutrition. The longer a person lives with diabetes the more complications that can arise. One way to combat many of those complications is to get the proper nutrition. There are glucose control products that will give you a tasty snack that have ingredients that help stabilize your blood sugar. Getting enough fiber is also a great way to control glucose because fiber will grab hold of excess sugar and remove it from your body. There are also vitamins that will control your glucose levels.

Get Enough Sleep

It is very important to make sure that you get enough sleep every night. While you are sleeping different hormones are released that actually help with glucose control, cravings and hunger. As little as one night of sleep deprivation can affect your body's sensitivity to insulin. Set a regular routine for sleep and stick to it.

These are some things that we have done to help control our blood sugar levels. We have found a great diet, exercise and use products that help control our glucose levels. For more information on these products click here.

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Improving Blood Pressure Numbers

Like many I was shocked to find out that I had stage 2 high blood pressure. I was in my middle forties... that's a condition for a much older person. I was wrong. In fact, I've since learned that even children can suffer this malady.

This begged the question. Now what do I do? I was given a list, but I don't feel that the list is complete. There's more to this problem than diet and exercise. Sometimes other steps are needed.

Rest: If you burn the midnight oil and depend on caffeine or energy drinks to keep you going this could resolve your problem, at least in part. Sleep is necessary and we each have different needs in that department. Figure out how much you actually need and then sleep.

Food: A lot of favorite foods are on the "avoid" list. The problem comes in when we suffer through a boring diet. That is the fastest way I know of to slip up in healthy eating. Talk to a nutritionist and find healthy foods you actually like. You may also want to invest in a cookbook, and I don't mean a diet cookbook. There are substitutes for most of the higher fats sometimes employed and you can control the salt content if you cook it yourself.

Exercise: Moderate exercise three to five days a week is recommended. There are some things that should be added to that part of the list. As with food, find something you like to do. Try many different things until you find one that fits you.

Another thing to be aware of is that exercise doesn't have to be in complete chunks of time. Under normal circumstances I get ten minutes of exercise three times a day five days a week. It's called walking the dogs. Because the time is broken up it doesn't feel as much like exercise.

Meditation: There was a time when I couldn't associate the word with the right definition. Meditation is often thought of as something belonging to other religions. It doesn't matter, at least when it comes to reducing blood pressure. I have used it regularly that and stress.

Doctor: This is the most important part of lowering your numbers. The doctor can tell you which exercises are safe and can give you a referral to a nutritionist. If medications are needed they can be prescribed. In fact it may take two or three tries to get the right medications as there are several that work in different ways.

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That Makes My Blood Boil

We all have things that thoroughly tick us off. Sometimes it's a pet peeve. Sometimes it's an injustice. Every time we get angry we are putting ourselves at risk for the problems high blood pressure can cause.

Short Term Risks: According to WebMD, even a short term bout of fury increases the likelihood of a heart attack or a stroke. If you add other things that cause stress (like the reason for anger in the first place) the chances increase. Is letting out your anger by smashing things and yelling at people worth your life?

Long Term Risks: Short bouts of anger can be defused fairly easily if they are rare. Once the situation has calmed down the person does and so does blood pressure.

On the other hand, if you are angry all of the time your blood pressure is going to be high all of the time. There are a lot of valid things out there that cause rage but they can't be fixed if those who feel it the strongest are dead.

Fixing the Problem: I mean this in two ways. The first is to proactively work to fix the problem. If you are angry about kill shelters then volunteer your time for rescue, TNR or no kill shelters. If your city has many homeless and their condition bothers you, start or work with organizations that reach out to that population. You may be surprised at how many opportunities you have to turn your anger into something useful and beautiful.

The other part is fixing your internal issues. Nonmedical intervention may include meditation and deep breathing techniques. You may need medical help, especially if your blood pressure is really high. Explain the problem... all of it... to your doctor. A combination of therapies could reduce your numbers and help you turn what you feel into something meaningful.

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Fear and Blood Pressure

Fear can be a good thing. It starts the "fight or flight" response that helps get us out of danger whether it be attack or retreat. When it is a constant feeling it isn't good. It can be deadly.

Defining Chronic Fear: Many people call this anxiety disorder or similar terms. It is the constant fear that something is going to happen. It could be something real, like an earthquake. It could be something imagined like a child who fears the monster under the bed. It could be the thought of simply setting foot outside the house.

What's the Connection? Fight or flight hormones that never stop cause blood pressure to rise (and stay there), blurred vision and a near inability to accomplish anything related to what is feared. I'll give you an example, using me.

I am afraid of water and I am afraid of heights. I live near the Pacific ocean and there are a lot of piers. Most of them have things to do on them, such as a restaurant or a ferris wheel. It takes every ounce of willpower I have simply to walk out onto any of them. I can feel my blood pressure go up. It's a perfectly safe pier.

What Can I Do? For something like the example above you have to decide if what you want to do is more important than your fear. I wanted to say I'd walked out on the longest pier in Southern California, and I did it. I'm actually very proud of that. This is something you may be able to do.

There are other fears that may not respond to "go out and do it." Again, I'll use myself as an example. As mentioned I am afraid of heights. Can you imagine what even the thought of plane flight does to my insides? I can't fly without medical intervention.

Admitting something scares you and getting help can do more than make you happy about your accomplishments. Getting rid of the hormones that cause high blood pressure could save your life.

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A Silent Killer, But Also a Blessing in Disguise

I had heard of high blood pressure all my life, as it ran in my family. My doctor had warned me many years ago that I had it but it was not high enough all the time at that point to get him to put me on a drug for it. I tried to change my diet, as per his instructions, but figured this was heredity and I couldn't do anything about it.

Looking back on it, going to my doctor for that was my first mistake, as my doctor has no nutritional training and did not know how to get rid of it, he just knew how to manage it. Needless to say dietary changes did not work out too well.

Over the years, it became more of a burden than anything else and I just stopped watching my blood pressure closely. I used acupressure tapping to keep it at bay to some degree and I also worked on my fibromyalgia and put that in remission with my acupressure tapping (EFT). However, I soon started experiencing dizziness and was diagnosed with vertigo. Nothing was ever said about that being tied together with the blood pressure, because doctors don't treat the whole person, they just manage the symptoms you are having at that moment and no one thought to check the coincidence of both being present.

Flash forward a few years, and I started having vertigo symptoms daily and feeling confused because of the dizziness. I did not know it was high blood pressure and was just treating the vertigo. Then one day, I woke up in the early morning hours and tried to get to the bathroom. My vertigo was out of control and I was shaky and very dizzy. When my sister called later that morning, I realized I could not really even talk to her and form the words to speak; I then went to the ER and found out that I was having a stroke. My BP was through the roof and now so were my blood sugars.

Through the hospitalization they put me on drugs to lower the BP and get my sugars under control, but the side-effects of the drugs still made me feel dizzy. I lost the use of my left side and had to relearn how to talk and walk, as well as use my left hand again. However, through the course of the next few months I found a naturopath, Dr. Glidden, whose YouTube videos showed me that nutritionally speaking, my high blood pressure was a sign of a calcium and magnesium deficiency. I also learned that vertigo is osteoporosis of the skull and they were both related and is also a calcium deficiency. I also learned that through chromium and vanadium supplementation I could bring my sugars back into control as well (Another article will explain this one).

So, I got the Youngevity products he suggested and I am now free of both the high BP and the high blood sugars. I'm off all the meds from the hospital. So, now my mission is to help others do the same thing I did. I have tried other products that stated they helped with high blood pressure and had even been on some minerals and calcium products to try to get the same results and all have failed. They were just not in a form that the body could uptake. Minerals have to be very small in order for the body to be able to grab it and get it into your blood stream. These Youngevity minerals are colloidal, which means very small, and are in a formulation that allows the little fingers in the gut (villae) to grab a hold of it and absorb it into your bloodstream. That is why they work so well.

So, I finally found the nutrition I needed to allow my body to heal itself. Now, I needed to heal the emotional component. Once the body is nitrified, any other alternative healing modality you use then impacts the body so much stronger. I consulted Karol K Truman's book, Feelings Buried Alive Never Die, and found out that the emotional component to high blood pressure is: Feels a strong need to be in control of everything, allowing people or situations to bother you, letting your emotions and reactions rule you, and not minding your own business/interfering with others. I muscle tested the emotions and found that that I was reacting to all of them!

Muscle testing is a way of asking the body a yes or no question and getting a yes or no answer. Most people can do this by standing barefoot on the floor and setting the parameters for your body by leaning forward as far as possible with straight knees and saying 'this is yes, affirmative'. Then lean backwards as far as possible and saying 'this is no, negative.' Then allow your body to just stand straight up in a neutral position and ask the question. Your body will either pull forward or lean back. It can be very subtle on some people so really pay attention.

Ask about each emotion listed and then note each response. When you get a yes on something, then note that and do the following: tap on your third eye point, the spot right in the middle of the forehead where a cyclops eye would be, with two fingers and then state the following while concentrating on the tapping, "Even though I feel... (say the statement you triggered on), I choose to release this and allow my body and my blood pressure to be calm and peaceful. " You can state other peaceful things you want to happen to your body as well.

Once you are done with the tapping, take a minute to listen to your body and see if any memories come to mind. Then tap in that same area and state the memory and approximate age when you remember it happened and then ask your body to release it.

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