Friday, December 22, 2017

If You Know What's Good For You ...(Part 30)

Active Life Style
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Nutritional therapist shares 11 foods that will help you sleep better
by: Zoey Sky
Friday, December 22, 2017   
(Natural News) In a recent study, it was revealed that at least 38 percent of individuals from the United Kingdom are sleep deprived, and women aged 35 to 44 were affected the worst. The survey looked into the sleeping habits of 14 countries and based on the results, the British were the worst sleepers.
Listed below are some foods that can promote sleep. This list was compiled by Rick Hay, a nutritional therapist and lecturer in weight management at the 
Green, black, and white tea — Some foods contain certain amino acids that can help individuals sleep because they nourish the nervous system. One such amino acid is L-theanine, also known as “the relaxation amino acid”. It is found in green tea, black tea, white, and matcha green teas.
Chamomile — A versatile tea, chamomile has various benefits. It has anti-inflammatory properties, it can help wounds heal,  prevent diabetes, cure colds, and it can even improve cardiovascular health. Chamomile also contains a flavonoid called apigenin which has anti-anxiety properties.
Cinnamon — Cinnamon nourishes the nervous system as it calms the blood sugar levels.
Ginger – Ginger calms the stomach through a chemical ingredient called gingerol, which helps with stomach contractions. Ginger is also a great overall tonic for the nervous system.
Licorice — Naturopaths use licorice as an herbal medicine for depression and anxiety. It is also an adrenal gland tonic. Adrenal tonic herbs or plants help nourish the adrenals and calm a frazzled system.
Passionfruit — Along with the passion flower, passionfruit has been traditionally used to calm the nervous system.  Passionfruit and passionflower contain a compound called harman, which has a hypnotic and sedative effect. Harman has also been shown to decrease anxiety and the quality and depth of sleep.
Lucuma — A South American sub-tropical fruit, lucuma is full of nutrients. Lucuma balances blood sugar because it has a low glycemic index (GI). Having a low GI helps balance your blood sugar before you go to sleep at night.
Baobab — Baobab is a rich source of vitamin C, potassium, and B complex vitamins. B vitamins are necessary for the healthy functioning of the nervous system, and a lack of them can cause problems including insomnia and depression. Meanwhile, 
potassium can help you stay asleep. (Related: 5 Plant-Based Foods to Help You Sleep)
Lemon, lime, and blood orange – Lemon, lime, and blood orange are rich in vitamin C. Aside from being an immune system booster, vitamin C also nourishes the adrenal glands. By maintaining the adrenal glands, the system calms down. This can help ease the anxiety and stress that can cause insomnia. Some studies also prove that a lack of vitamin C could contribute to sleep loss.
Other sleep-promoting foods
If you’re interested in consuming more foods that can help you sleep better at night, check out the list below:
Tart cherry juice — Tart cherry juice has several health benefits. It is high in vitamin A and C, and it also contains manganese. Tart cherry juice also promotes sleepiness, and it can help relieve insomnia.
Turkey —  Eat some turkey before bed because it is high in protein and tryptophan, which can both induce tiredness.
Kiwi — Kiwis are full of serotonin and antioxidants, which can both improve sleep quality when consumed before bed.
Almonds – -Almonds contain melatonin and the sleep-promoting mineral magnesium. These two properties make them a great food to eat before bed.
Fatty fish — Fatty fish are full of vitamin D and omega-3 fatty acids, which both have properties that may improve the quality of your sleep.
Walnuts — Walnuts contain melatonin and healthy fats, which can promote better sleep.
You can read more articles about foods that promote better sleep at Healing.news.
Sources include:


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Scientists finally issue warning against canola oil: Study reveals it is detrimental to brain health, contributes to dementia, causes weight gain
by Isabelle Z.
Friday, December 22, 2017
(Natural News) If you thought canola oil was one of the “good” oils, think again. Although marketing campaigns position it as healthy, and it’s popular because of its low price, this is one oil that isn’t doing your body much good – as holistic health websites have been warning readers for many years.
A new study has reached several alarming conclusions about canola oil. First, it can increase plaque build-up in the brain, which is a hallmark of Alzheimer’s disease. It can make memory loss in Alzheimer’s patients worse, and impact their learning ability negatively.
Contrast this with olive oil, which has been shown in studies to improve memory impairment in patients with Alzheimer’s. It also reduces the levels of the amyloid plaques in the brain that are linked to tissue loss and cell death in those with this degenerative illness.
In this study, researchers used an animal model that mimics Alzheimer’s in humans as it progresses from the asymptomatic early stages to the full-blown disease. The mice were placed into two groups when they were six months old. One consumed a normal diet, and the other received a normal diet along with the equivalent of two tablespoons of canola oil per day.
When they were assessed a year later, the most obvious difference was the significant weight gain noted in the animals who ate the diet rich in canola oil. Maze tests showed that the animals also had working memory impairments.
When their brain tissue was examined, the mice who ate canola oil had far lower levels of a peptide that protects neurons from damage known as amyloid beta 1-40. They also had higher amounts of amyloid plaques in their brains. In addition, they had a significant reduction in the number of contacts between their neurons, which is a sign of extensive injury.
The researchers say that it’s a big mistake to consider this a healthy oil or to place it on the same level as oils that have proven benefits for your health.
Next, the researchers would like to conduct a study to find out if using canola oil in the short term can lead to damage. In addition, they feel a longer study looking into just how extensive this harm is could be helpful.
Lots of reasons to avoid canola oil
Harvard School of Public Health Adjunct Associate Professor Dr. Guy Crosby told the Daily Mail there are lots of reasons to be concerned about canola oil.
“Most canola is chemically extracted using a solvent called hexane, and heat is often applied which can affect the stability of the oil’s molecules, turn it rancid, destroy the omega-3s in it, and can even create trans fats,” he said.
Trans fats are linked to serious health problems, such as systemic inflammation and a higher risk of developing stroke, heart disease, and type 2 diabetes. And don’t forget the weight gain!
Because canola oil comes from genetically modified rapeseeds, it can reduce kidney and liver function 
and increase cancer risk.
On top of that, it can deplete your body’s levels of vitamin E and raise your triglycerides by more than 40 percent. It has been linked to a rise in lung cancers, and it increases membrane rigidity, triggering degenerative diseases
In short, if you care about your health, you’d do well to avoid this nasty oil and stick to natural fats like olive oil and butter.
Sources include:
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Health Benefits of Beets (and Risks) You Never Knew About
Beets are packed with healthy nutrients, like five essential vitamins, calcium, iron, potassium, and protein. But they can also have some surprising side effects.
By Alyssa Jung from the book 10,001 Timesaving Ideas
Health Benefit: Beets fight cancer
There are multiple cancer-fighting benefits of beets. Beets contain high levels of antioxidant and anti-inflammatory agents that studies show may help reduce the risk of some cancers. (Here are some other antioxidant-rich foods you should be eating.) They get their striking red color from betacyanin, a plant pigment that some preliminary research indicates might help defend cells against harmful carcinogens. Also, high levels of a unique fiber found in beets may be linked to a lower colon cancer risk. Dr. Mehmet Oz has said on sharecare.com that adding a quarter cup of beets to your daily diet could cut your kidney cancer risk. Here are some more foods that can help fight different types of cancer.
Health Benefit: Beets lower risk of heart disease
Beets are a good source of folate and betaine. (Check out these other foods that are high in folate.) These nutrients act together to help lower blood levels of homocysteine, which can increase your risk of heart disease by causing artery-damaging inflammation.
Health Benefit: Beets boost eye health
Beet greens are a good source of lutein, an antioxidant that helps protect the eyes from age-related macular degeneration and cataracts. They also contain a wide variety of phytochemicals that may help improve the health of your eyes and nerve tissues. Here are some other foods that are good for your eyes—and no, carrots aren't one of them! (Speaking of eyes, did you know there's no such thing as blue eyes? Here's why.)
Health Benefit: Beets boost endurance
British researchers conducted studies that found athletes who drank beet juice mixed with a little apple juice before working out reported better endurance and a lower resting blood pressure than those who did not. (Here are 7 other foods that lower blood pressure.) The performance boost is thought to be from the nitrates found in the root. And these aren't the only energy-boosting benefits of beets. Additional research suggests that a beet-apple juice mixture could make certain activities (like walking) less exhausting for seniors.
Health Benefit: Beets reduce dementia risk
Beets produce nitric acid, which helps increase blood flow throughout your body, including to your brain. MRIs done on older adults showed that after eating a high-nitrate diet that included beet juice, the subjects had more blood flow to the white matter of their frontal lobes. (Here are 30 facts about your brain that will blow your mind.)
Health Benefit: Beets combat constipation
Fiber helps keep your digestive system running smoothly, and one of the many benefits of beets is that they are chock full of it. Here are some ways to get more fiber into your diet without even trying, and here are some other superfoods you should definitely add to your diet this fall.
Health Risk: Beets contribute to kidney stones
Despite all these benefits of beets, you might want to eat beet greens with caution if you're prone to kidney stones. They're high in oxalates, which can form small crystals and contribute to the development of kidney stones. (Here are some warning signs of kidney stones.)
Health Risk: Beets could cause gout
Beets are high in oxalate, which can contribute to gout, a type of arthritis that develops when too much uric acid builds up in the body. Make sure you avoid these eight foods if you have arthritis.
Health Risk: Beets discolor your stool
You might find beets help you go to the bathroom, but don't be alarmed if your urine or stool is pink or red. It's not blood, and is actually harmless. (Here are some things your urine reveals about your health—besides the fact you've been eating beets.)
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8 Tips to Live a Healthy Active Lifestyle
Admin. WorldHealth
July 31, 2017
Do you often wonder, “How can I get fit and healthy?” Or are you asking others, “What’s your secret?” or “Why can’t I keep my goals?” That truth is, there is no secret. You’re probably already doing some or most of what you should to be living a healthy active lifestyle.
These eight tips will guide you to a successful combination:
1. Change your way of thinking.Fitness is a lifetime commitment; it’s not a quick fix. Shift your focus from the scale to your health active lifestyle, and become more active on a daily basis instead of just the hour you are at the gym two or three times per week. Take the stairs, walk to a further bus stop, and get outside.2. Set goals.Lots of them: big, small, daily, weekly, even hourly if it’s applicable. Write them down. If it helps use Post-it notes around your desk, or write on your bathroom mirror. Make sure you are specific; figure out a way to measure your success. If you’re struggling with this, sometimes it helps to think of your big or long-term goal then work your way backwards. It makes a plan for you to follow until you get there.3. Put it in your schedule.Make an appointment with yourself, your workout buddy, or your trainer. Put it in your phone or day planner. Use the calendar to keep track of your workouts, the blank days will stand out. It takes 21 days to form a habit. Not three weeks of going to the gym twice per week, 21 times of going to the gym. So when the dark, cold days arrive and you’re feeling discouraged, look back at your calendar and see if you’ve done 21 workouts yet.4. Stop saying “diet.”No really, stop! You need to eat to fuel your body. Choose your fuel wisely. Try to add things instead of cutting them out; increase the amount of vegetables, water or protein in your daily meal planning. Stop obsessing over what you can’t have and look at all the healthy alternatives you can have.5. Find something you love to do, so it doesn’t feel like work.Try something for a period of time, and if you don’t love it, try something else. There are many forms of exercise. It could be spin class, strength training, Zumba, kickboxing – the possibilities are endless. Don’t be afraid to change it up and add something new when it gets easier.6. Accountability.Take before and after pictures and measurements, or have a goal outfit to motivate you. Workout with a friend, personal trainer, or anyone who will make it harder for you to not show up that day.7. Don’t be afraid to ask for help.personal trainer or coach can keep you on track and help you find the most effective way to achieve your goals. Sign up for a group exercise class that focuses on something you enjoy. It’s also one less thing for you to think about if someone else is planning your workout.8. Be patient!This is not going to happen overnight. Making a lifestyle change is a journey you will be on for a long time. Celebrate your small victories with new gym clothes, a night out, or whatever motivates you to stay on track.

Above all else, a healthy active lifestyle is contagious. You will love the benefits and with all of your positive changes and increased energy, you never know whom you may inspire to start a journey of their own.
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Exercise: 7 benefits of regular physical activity
You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.
By Mayo Clinic Staff
13 October 2016
Want to feel better, have more energy and even add years to your life? Just exercise.
The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.
Need more convincing to get moving? Check out these seven ways exercise can lead to a happier, healthier you.
1. Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.
3. Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.
You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
4. Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
5. Exercise promotes better sleep
Struggling to snooze? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to hit the hay.
6. Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life.
But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.
7. Exercise can be fun … and social!
Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.
So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends.
The bottom line on exercise
Exercise and physical activity are a great way to feel better, boost your health and have fun. Aim for at least 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous exercise.
Try to engage in a combination of vigorous and moderate aerobic exercises, such as running, walking or swimming. Squeeze in strength training at least twice per week by lifting free weights, using weight machines or doing body weight exercises.
Space out your activities throughout the week. If you want to lose weight or meet specific fitness goals, you may need to ramp up your exercise efforts.

Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.
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Also See:

Will Privatization of Water be Next?

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Water - Taken for Granted?
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If You Know What's Good For You ...

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(Part 21)
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(Part 22)
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(Part 28)
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(Part 2)
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No More Fluoride in the Water - Waterloo, Ontario 
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Why is Fluoride in Our Water? 
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A World Without Cancer!
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ObamaCare is Still an Issue!
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Cancer is a Cash Cow!
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Does Society Understand Mental Illness?

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Common Core and Mental Health!

11 July 2014
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Mental Health Hospitals Are Hazardous Environments!

26 December 2011
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