HOW TO IMPROVE YOUR MEMORY WITH THE BEST BRAIN FOOD

 How To Improve Your Memory With The Best Brain Food

 

They say you can't teach an old dog new tricks, but when it comes to the brain, scientists have found that adage to be false. The human cerebrum has an astounding skill to adjust and change even in advanced age. This ability is called "neuroplasticity". With the right stimulation, your brain can form new neural pathways, reconnect existing connections, and constantly change.

The brain's amazing ability to change itself is reserved for learning and memory. You can harness the natural power of neuroplasticity to improve your cognitive abilities, improve your ability to learn new information, and improve your memory at any age.

Similarly, as the body requires fuel, so does our mind. You probably already know that a diet high in fruits, vegetables, whole grains, "healthy" fats (such as olive oil, nuts, and fish) and lean protein is good for your wellbeing, however, it can likewise work on your memory. . Brain health is not only about what you eat, but also what you don't eat. The following nutritional tips can help boost your brain power and reduce your risk of dementia:

Get Omega-3 – Research shows that omega-3 fatty acids are very beneficial for brain health. Fish is a rich source of omega-3s, especially cold water "oily fish" such as salmon, tuna, halibut, trout, mackerel, sardines, and sardines.

If you don't like seafood, consider non-fish sources of omega-3, such as walnuts, flaxseeds, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.

Limit calories and saturated fat – Studies show that high levels of saturated fat (from sources such as red meat, whole milk, butter, cheese, cream, and ice cream) increase the risk of dementia and cause concentration and memory problems.

Eat more fruits and vegetables - Produce is packed with antioxidants that protect brain cells from damage. Colorful fruits and vegetables are a great source of antioxidants "superfoods."

Drink green tea - green tea contains polyphenols, powerful antioxidants that protect the brain from free radicals that can damage its cells. Among many other benefits, regular consumption of green tea can improve memory and mental alertness and slow down brain aging.

Drink wine (or wine juice) in moderation - Alcohol consumption is important to control because alcohol kills brain cells. But moderate (1 glass a day for women; 2 glasses for men) alcohol can improve memory and learning. Red wine seems to be the best choice because it is rich in flavonoid resveratrol, which improves blood circulation in the brain and reduces the risk of Alzheimer's disease. Other sources packed with resveratrol include grape juice, hemp juice, fresh grapes and berries, and chickpeas.

Choose complex carbohydrates for mental energy - just like a race car needs gas, your brain needs fuel to perform at its best. If you need to be on top of your mental game, carbs can keep you going. But the type of carbon you choose makes a difference. Carbs fuel your brain, but simple carbs (sugar, white bread, refined grains) make you crash faster and faster. There is evidence that a diet high in simple carbohydrates can significantly increase the risk of dementia in adults. For sustained healthy energy, choose complex carbohydrates such as whole-wheat bread, brown rice, oats, high-fiber grains, corn, and nuts. Avoid processed and starchy foods (potatoes, pasta, rice), and should not be more than a quarter of the plate.

When you think about diet, you think about the dreaded four-letter word: DIET. Or on the other hand, perhaps you consider fuel for your body... Or on the other hand a wellspring of satisfaction (or dissatisfaction!) in your life. What you probably don't realize is the powerful impact it has on your emotions, your personality, the quality and quantity of your memories, and even WHO you are as a person. But surprisingly, what you eat directly affects all of the above.  This might appear hard to accept, however it is valid. Let me explain...

Your brain: A calorie-hungry machine

Your brain only makes up 2 to 4% of your total body mass, which is 2 to 4 pounds for the average person. However, your brain consumes 20% of all the energy in your diet. I will say it again: Your brain consumes 20% of the food energy you consume. In addition, the type of fuel you give your brain through food and supplements has a significant impact on how you think, feel, and experience life. You and your entire human experience are what you eat. As Dr. Fotuhi says, What you eat will reshape your brain... for better or worse. So we need to refocus our minds to improve our health and happiness.

What Nutrients Does My Brain Need... And How Much? There are nutrients your brain needs, which you can eat in higher doses to improve performance...and some nutrients your body doesn't want. Let's start with what your brain needs every day: fuel. Your brain needs the energy you get from food to keep the cells working properly and regularly. No idea (haha, pun intended). However, if you stick to a very calorie-restricted diet, you're not only limiting the fuel you're giving your body, but you're also limiting the fuel you're giving your brain. Is it dangerous? Even if your intentions are in the right place, you may experience brain fog, mood swings, anxiety, learning slower and harder, feeling inactive, etc. You can starve your brain causing it, and most dangerous, you can even go without food for a long time. physical strain on your brain. A calorie-restricted diet is not the way to go.

Let's say you're on a strict calorie restriction diet that limits you (and your brain) to 70% of the caloric fuel you need for an average day. That means you don't get 30% of the vitamins, minerals, and energy you need for basic function...that's 6% of your brain's direct malnutrition.

Starving your brain makes you angry, short-tempered, stupid, and emotional. Honestly, it will never get you to your destination. Do you know where the desire to stick with healthy habits comes from? Staying strong comes from feeding your brain the right amount of nutrients.

I want to dwell for a moment on one very dangerous killer of your brain: Sugar.WebMD even arranges the investigation, - Is sugar more horrible than cocaine? With up to 80% of all the food we buy at the store containing sugar, it can seem, by all accounts, to be a waste of time.

Not only is sugar proven to be addictive, but the more you eat, the more you want to eat, and over time, we found, sugar can also contribute to the shrinking of your hippocampus (your memory area. brain), a symptom of memory problems.

How does sugar affect your memory? Research from the University of California, Los Angeles has shown that sugar creates free radicals in the brain and damages nerve cells' ability to communicate. This can seriously affect how we remember instructions, process ideas, and manage our moods, says UCLA study author Fernando Gomez-Pinilla, Ph.D. You've probably seen how sugar can affect your mood in the short term and increase adrenaline: the stress hormone. So here's something to keep in mind: Your memory problems may not be age-related. It can be what to eat. What happens when you eat sugar?

When you eat sugar, insulin rises, which quickly increases your dopamine levels. (Think of dopamine as the "happy chemical.") For a short while, you feel happy and energized...maybe a little too much.

But this is used at high speed (i.e. not a stable energy source) and eventually you will crash. This familiar "sugar crash" produces chemical stress adrenaline, which can make you feel anxious, moody, lethargic, and even depressed.

The USDA recommends keeping within 10 teaspoons (40 grams) of added sugar per day. It's just one bag or one cup of regular nonfat yogurt, which is surprisingly high in sugar. (Check the yogurt label in your refrigerator and see what it means.) Don't worry: this daily sugar limit does not include fruits and vegetables with natural sugar in their pure form, like apples. But avoid mocha rags at all costs.

I think sugar is the main reason gluten-free diets work so well for so many people in terms of improving body and brain health. Not because it eliminates gluten. (Only 1% of the population has celiac disease, where the body cannot tolerate gluten). This is because most gluten-containing foods contain large amounts of sugar: bread, baked goods, etc. Simply cutting out sugar can have a huge impact on your mood, memory, and mental clarity.

We also know from many studies that obesity, high cholesterol, and diabetes can reduce the size and function of your brain. So, if you want to reduce the risk of memory loss, the first and fastest thing you can do is train your brain to avoid healthy foods and eliminate dangerous foods from your diet immediately.

What are the  WORST Foods for your memory and knowledge?

Salt can be a big culprit, mostly due to excess. Salt is an essential mineral for survival, but the USDA recommendation is only 1,500 mg per day. The average American eats 3,400 mg per day, mainly because our culture eats a lot of processed and packaged foods. The following is the worst when it comes to unknowingly eating too much healthy amount of salt, which increases your risk of stroke.

Trans fats are also dangerous for brain health. Conventional trans fats are often found in fried foods, margarine, cottage cheese, non-dairy creamers, ice cream, cake mixes, microwave popcorn, ground beef, frozen meals, cookies, and crackers.

The best food for your brain

You will want to focus on a "healthy brain" diet to boost your memory, mood, and cognition. This includes eating foods that support the growth of new brain cells, as well as eating a high-quality diet every day with the right amount of nutrients to give your brain the structure it needs to stay sharp. One of these nutrients is called DHA (DHA), which is found in Omega 3 fatty acids that help reduce inflammation in our brain. Many researchers have found that people with behavioral problems, children with ADHD, and people with Alzheimer's disease have lower levels of DHA.

For example, in Gothenburg, Sweden, scientists teach more than 9,000 students. They found that children who ate fish (a great source of DHA) once a week scored 15% better than students who ate less than one serving a week. I recommend that you aim for 1,000 mg of DHA daily through food and/or supplements.

The best diet for learning and studying

As the whole diet is packed with brain-healthy nutrients, many scientists recommend the Mediterranean diet as an excellent plan to give your body and brain the best quality nutrition, whether or not you are trying to lose weight. For more tips, I like to recommend following a trusted nutrition guru like Mike Gary, aka: "Nutrition Control." does one need passion? Here's an interesting fact for you: People who eat healthy foods are 65% less likely to develop Alzheimer's disease.

Here's an inventory of brain-healthy foods: Olive oil, garlic, chickpeas, blueberries, green tea, kale, nuts and seeds, salmon, trout, mackerel, onions, sardines, tomatoes, pumpkin seeds, spinach, broccoli, sage, oysters. ..

All these foods are great for kids and adults alike; study, improve your memory, and just feel good around.

A nutritionist who focuses on brain health. I work with a corporation called Simple Smart Science. Our mission is to spot areas where you can make big leaps in every area of ​​your life, then provide products that get you there.

We spend many hours conducting various scientific studies from around the world to find the ingredients we use. to review them, double-blind, placebo-controlled clinical studies are needed, because this is often the only methodology accepted in the scientific community.

We only use doses clinically proven to figure out optimal results, use premium ingredients from trusted sources, use high-end manufacturing facilities, and use third-party testing equipment at every stage of our development.

Every system in your body - from your systema nervosum to your digestive system to your immune system - is controlled by your brain. Your brain is the mastermind to control your overall health. This includes your spirit. Your brain is healthy and your overall health improves once you exercise.

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FIGHTING HIGH BLOOD GLUCOSE: THE CASE OF GREEN TEA

 Fighting High Blood Glucose: The Case Of Green Tea

 

The human body uses sugar as energy to survive and meet basic functional needs; The food we eat every day is converted into sugar in the body - long complex sugars called polysaccharides, and short and simple sugars such as glucose, called monosaccharides; glucose is a good source of energy or fuel for the body. Although the body needs sugar for energy, excess of this fuel can be harmful. The body can store some of this fuel to provide an immediate source of energy for the muscles. Carbohydrates, such as sugar and starch, are easily converted into glucose, the body's main source of energy. If you fill your body with the fuel it needs at any time, your liver has more than the capacity to store glucose. When the liver stores sugar at full capacity, excess sugar is converted by the liver into fatty acids, which are then returned to the bloodstream and taken throughout the body, and stored as fat in the popular areas of the stomach, liver, and hips. , and breast.

The human body needs insulin to transport glucose into cells, especially muscle cells, to be used as energy. Insulin is a hormone produced by the beta cells of the pancreas, a gland of the digestive tract. When insulin levels rise, the body's fat-burning process is shut down so that newly digested sugars can be used immediately for energy.

Then, at that point, insulin takes generally that sugar and places it into the muscles. Once the muscle energy stores are full, excess sugar is converted into fat and stored as adipose tissue in the body, along with fatty acids released from the liver. Refined sugar is associated with obesity; A condition of high glucose levels known as hyperglycemia is associated with glucose intolerance, despite the presence of sufficient insulin to transport glucose into cells. Hyperglycemia is a symptom of diabetes and pre-diabetes.

Diabetes 2 is a group of metabolic diseases characterized by long-term high blood sugar; Insulin resistance occurs when the pancreas produces enough insulin, but when the pancreas does not produce enough insulin, the body does not use it well, or there is a lack of insulin.

According to research, 86 million people in the United States have prediabetes, a condition that puts them at risk for type 2 diabetes and related complications. His blood sugar is not normal, but not enough to develop diabetes.

Hyperglycemia is associated with long-term complications of diabetes, including heart and blood vessel disease, tooth and gum disease, retinopathy or eye disease, neuropathy or nerve damage, nephropathy or kidney disease, and foot and skin problems. diabetic ketoacidosis and nonketotic hyperosmolar coma. Symptoms of hyperglycemia include frequent urination, thirst, and hunger.

Prediabetes is diagnosed when a person's fasting blood glucose level is between 110 mg/dl and 126 mg/dl. However, in 2004, the American Diabetes Association adopted the recommendation of an international expert committee on diabetes: Pre-diagnosis of diabetes when a person has a fasting blood glucose level of 100 mg/dL.

In pre-diabetes, lifestyle changes are recommended to prevent or delay the onset of diabetes. It is important to maintain weight by reducing calorie intake and exercising regularly; Keeping your blood glucose levels in the normal range is the most important step you can take to prevent type 2 diabetes and its related complications. It is also important to stay in touch with your healthcare provider and follow a medical regimen in the fight against type 2 diabetes.

Combining the world of medicine, herbalism, and health, as well as folk medicine in home remedies, confirms that tea has been second only to water in the world for centuries. They suggest that this popularity may be due to the many health benefits of tea for various conditions, including hyperglycemia.

Green tea is believed to help lower blood glucose, but green tea is the winner; contains high levels of polyphenols because it is made from leaves; the antioxidant polyphenols found in each plant help reduce oxidative stress and narrow blood vessels, risk factors for heart disease and diabetes; Polyphenols in green tea help cells become sensitive, so they can process blood sugar, help the metabolic system work better, and prevent type 2 diabetes. Black tea contains fewer polyphenols than green tea, but the more oranges, the more polyphenols or antioxidants it contains.

The Diabetes and Metabolism Journal outlined, in a research review published in 2013, the potential benefits of tea in diabetes as well as obesity; they reported that people who drank at least 6 cups of green tea daily were 33% less inclined to foster sort 2 diabetes than were individuals who drank under some green tea seven days. Researchers have noted that people who drank green tea regularly for more than a decade had smaller waists and a lower body fat composition than those who weren't regular consumers of green tea. Subsequently, forestalling hyperglycemia isn't a mission that has to do with regular medication alone, it's likewise significant in straightforward society' as well as normal medication.  in the fight against diabetes type 2, research findings have indicated that drinking several cups of herbal green tea every day may contribute to the maintenance of a healthy metabolic state, a normal blood glucose level, or the prevention of hyperglycemia.

In this article, Gin's Teas-n-Twares has investigated the advantages of drinking green teas in the battle against diabetes type 2. We have examined the condition of pre-diabetes, depicted as raised blood glucose, hyperglycemia, or impeded glucose resistance.

We have likewise investigated systems for the anticipation of hyperglycemia in customary medication as well as in people's or regular medication. Researchers in both fields had come to agree that reducing calories in the diet, leading an active lifestyle, and drinking an adequate amount of green tea daily may contribute to the avoidance of hyperglycemia, and over the long haul forestall diabetes type 2. Keep in mind, drink more green tea, and you might begin getting a charge out of better well-being!

At Gin's Teas-n-Twares we accept that a very much educated client is prepared to settle on a very much directed choice. Have a great tea time!

To your health!

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CELIAC DISORDER DIET-THE BEST WAY TO BATTLE CELIAC DISORDER

 Celiac Disorder Diet - The Best Way To Battle Celiac Disorder.

 

Celiac disease can have serious physical and emotional effects when we eat foods that contain gluten. His body cannot tolerate gluten and never will. The only cure for celiac disease is the celiac disease diet - a lifelong gluten-free diet.

Understanding the treatment of celiac disease: what food is for one poison to another.

Treating celiac disease simply means following a diet that avoids foods that contain gluten. Foods that contain gluten are made from wheat, rye, barley, and their traces. This diet eliminates traditional bread, cake, pasta, and many other easy foods.

In addition, bread is more nutritious than other foods.

What foods are good to eat on a celiac disease diet?

The types of foods on the celiac diet are not as limited as you might think. Many foods are naturally gluten-free. In addition, many foods that are considered gluten-free were tasted as gluten-free foods before the diagnosis.

Bread foods include:

* Fresh meat, chicken, fish

* Eggs

* Cheese

* Milk, cream, butter

* All fresh fruits, salads, vegetables

* Potatoes

* Rice and corn

* Points and seeds

* Times

* Marmalade

* Honey

* Some brands of chocolate

* Certain brands of ice cream

* Sugar

* Sunflower oil and olive oil

Notice the fresh words.

What foods should be avoided in the celiac disease diet?

Before giving you a list of foods to avoid for celiac disease, you should understand that gluten is "hidden" in many processed foods. Prepackaged meals, grains, frozen French fries, snacks, and sauces such as mayonnaise, mustard, and soy sauce often contain gluten. Here are only a couple to give you a suggestion.  People with celiac disease should learn to read labels on processed foods carefully, as traces of gluten are often present.

Even many non-food items such as cosmetics, vitamins, and household cleaners contain gluten.

It is best to ask for professional advice from a dietitian or nutritionist to make a list of all the foods and products you should eat.

Gluten is found in the following foods:

* Bread, pasta, and breakfast cereals

* Cakes, pastries, bacon, cookies

* Malt vinegar, soy sauce, mustard, and mayonnaise

* Several packs of soup and sauce

* Potato chips, garlic, and similar foods

* Blended vegetable oils may contain wheat germ oil

* Lots of sweets

* Lots of ice cream

You should read nutrition labels carefully and make sure that the foods you buy from supermarket shelves are whole foods. Fortunately, there are now gluten-free products available.

Diabetes diet - good and bad drinks

Fortunately, people with celiac disease can continue to enjoy most of their favorite drinks as they did before the diagnosis. The biggest exception is beer. Almost all beer is brewed with malted barley or wheat and therefore will contain gluten. There may be gluten-free beer on the market today.

Grain-free spirits such as brandy, wine, cider, sherry, port, rum, tequila, and vermouth do not contain gluten. Although straight bourbon is made from corn and wheat, rye, or barley, the gluten in these grains is removed through the distillation process.

Whiskey, on the other hand, will contain gluten because after the grain mash is distilled, barley or rye is often added. Labels on liqueurs and pre-mixed drinks should also be carefully checked for gluten ingredients.

Non-alcoholic beverages:

1. Coffee

2. Tea

3. drink fruit

4. Cocoa

5. Too many carbonated drinks

Again, read the label carefully.

A lack of gluten diet doesn't need to be pallid.

Some people may think that cooking is boring and routine for people on a gluten-free diet. As I said before, bread is not limited to food products. People on a gluten-free diet eat most of the foods they ate before they were diagnosed but replace some foods with gluten-free foods.

To maintain variety in their diet, people on a gluten-free diet can still enjoy bread and pasta made from potatoes, rice, soy, or soybeans. This is even easier now that factories are selling gluten-free bread, pasta, and other foods.

There are also many gluten-free recipe books available for purchase on Amazon and elsewhere.

Finally, every state in the United States has a breadcrumb advocacy group. One of the benefits this group offers is the sharing of many gluten-free recipes.

A boring bread diet is boring cooking and possibly laziness. It shouldn't be.

With 2 million people suffering from celiac disease in the United States, why is it possible to be ignorant of this disease and the only known cure, the celiac diet? I think if you don't care about your health and well-being and the care of your loved ones.

If you suffer from celiac disease or have a family member responsible for feeding a celiac, you should learn how to cook a variety of delicious meals to help your gluten-free family members live a gluten-free life. In my opinion, one of the best gluten-free recipe books is The Gluten-Free Cookbook. This is important.

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AMONG THE LIFE-CHANGING BENEFITS OF SOUND THERAPY

 Among The Life-changing Benefits Of Sound Therapy

 

Dealing with hot breaks? Or it's another stressful situation and it seems difficult to deal with it. One of the easy and proven non-invasive methods is Sound Healing.

Music therapy is a known fact. Music helps to overcome stress. Different sounds stimulate different parts of your mind and body, and this mechanism is used in sound therapy to improve physical and psychological health.

According to sound therapist Dr. Anju Sharma, sound therapy is not only about improving mood and dealing with stressful situations, many things can be corrected and improved with sound therapy.

The science of sound therapy

Music stimulates the release of certain brain chemicals. The release of oxytocin (a hormone that relieves pain) and dopamine (a hormone of happiness) creates feelings of positivity and well-being. If you feel happy, you need dopamine to feel energized. Similarly, when you experience pain, the release of oxytocin can relieve your pain. Therefore, music and sound can improve your well-being.

He goes deeper into the topic and shares some of the benefits of Sound Therapy.

Benefits of Sound Therapy

Treating psychological problems

This is a term for several health problems, including psychological problems, panic disorder, emotional trauma, suicidal thoughts, post-traumatic stress disorder, and more. You can seek help from a voice therapist to overcome this problem.

Improve sleep and fight insomnia

Sleep is very important for overall health. Your mind and body need a few hours of rest to reset and recharge. If you can't sleep or struggle with insomnia, try sleep therapy. Over time, you may find it easier to listen to certain sounds with certain frequencies. You should consult an experienced voice therapist who can provide you with proper treatment. Many insomniacs say they are in favor of sound therapy for their sleep problems.

Reduce anxiety

The problem of anxiety has arisen in recent times due to many factors and almost every third person faces anxiety. Sound therapy uses sounds that reduce anxiety by regulating the production of the stress hormone cortisol. Research has found that sound therapy can increase serotonin production, which helps prevent anxiety disorders and depression. You will feel better after receiving treatment, which is safer than taking antidepressants.

Improve cognitive function

There are so many voices we keep hearing. Everything from screeching traffic to construction noise to excessive screen use can cause brain fatigue over time. In the long run, these noises interfere with your cognitive function, making you feel low and less focused. Listening to sounds with vibrating vibrations can restore cognitive skills and give your brain a break.

It strengthens the immune system

Certain sounds can boost your immune system. It has anti-inflammatory effects that boost immunity. In addition, healthy healing therapy relieves stress by lowering levels of the hormone cortisol, which can weaken the immune system. Therefore, getting the right treatment from a professional can bring many health benefits.

In some cases, receiving sound therapy has also been found to reduce physical pain and heal wounds faster. However, this is not necessary, but you can experience a positive effect on your body. The main reason why sound therapy is useful is that it is completely safe and does not cause any harm. It is an excellent substitute for the medication and should be used in conjunction with a healthy and active lifestyle.

It also explains that Stress has become an inevitable part of our lives. Everyone is stressed for one reason or another which affects their health negatively. Stress can be a contributing factor to many chronic diseases, and that's why it's so important to keep yourself under control to live a healthy and long life. While many strategies offer stress relief, sound bathing appears as the easiest and most effective alternative therapy for de-stressing the mind and body.

What is a good bathroom?

Just as a relaxing bath makes you feel better after a long day, a good bath aims to reduce emotional, mental, and physical stress. It offers restorative effects using natural sounds, music, and voices. The healing effect of sound plays an important role in harmonizing the entire system. The therapist uses natural sounds with music and rhythm to overcome all triggers.

The sound bath is performed with the help of various tuned instruments such as cymbals, gongs, tuning forks, tea, and sruti boxes. Different sounds emit different frequencies when you listen to them and help you overcome your difficulties.

Sound bath for stress

He explains how sound can help restore a sense of wholeness in the body. It can balance your emotions, ease your mental anxiety, and align your mind and body. The harmonic vibrations created by these devices stimulate brain waves associated with a calm state of mind that is highly conducive to holistic healing.

The benefits of sound therapy are so similar to meditation that therapists call this practice healthy meditation. By adding sound to your meditation, you can double the benefits, and doing so consistently has surprising results.

Stress relief and relaxation

A good bath is a great way to relax, but it also helps to deal with chronic anxiety and stress. This can lead to insomnia, digestive problems, cognitive decline, and many other health problems.

A good bath can effectively manage stress and anxiety to get rid of the problems mentioned above. Sound bath therapy can rejuvenate all body functions. It slows down the heart and lung function to create a healing effect on your system.

Listening to uplifting sounds relieves stress by lowering stress hormones, a key pathway to stability.

Sound has a positive effect on the nervous system and puts the patient in a reset mode to heal. pain, injuries, and malfunctions can be addressed through regular sound bath sessions that are completely safe.

Imagine a chronic patient getting better without medication just by listening to some healing sounds. This is a completely new experience, but worth a try. It is best to have a therapist guide you to take a good bath to unlock all the benefits.

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A GUIDE TO HEALTHY LIVING

 A Guide To Healthy Living

 

Many people are looking for a healthy lifestyle. But what is essential to health and wellness, and how can you achieve good health and general well-being? When you take a closer look at the concept, it all comes back to the following four components that are essential to healthy living. These are * 1 Good nutrition * 2 Regular exercises * 3 A good night's sleep * 4 High-quality nutritional supplements By actively choosing good nutrition, including supplements and daily lifestyle habits, we can add 5-15 healthy years to our lives us.

A healthy lifestyle means: eating a balanced, healthy diet. Avoid smoking, alcohol, and toxic chemicals. Regular exercise, good sleep, and supplement our diet with quality nutritional supplements. I will explain in more detail the four components mentioned above for a healthy life. First: good nutrition. The key to fitness is nutrition, primarily what we eat. You may have heard it before: "You are what you eat." Although I prefer a more precise definition. it is better to say: -You can get out of your food.

Exercise, quiet sleep, relaxation, habitual elimination habits, bathing, etc. It is true that all these are factors for fitness, but if there is a deficiency in our diet, it will be of no use. Although the most common diseases are closely related to nutrition and result from vitamin and mineral deficiencies, more serious diseases such as scurvy, rickets, anemia, beriberi, pellagra, and nervous problems are equally responsive to deficiency diseases and appropriate vitamin therapy. From time to time, the new and successful use of vitamins in disease conditions is reported in the world's medical journals, and some 50 years ago, vitamins were mentioned.

Many people are afraid of the terrible epidemics that have ravaged the earth - typhus, yellow fever, typhus, cholera, fever, bubonic plague, etc. Why is often controlled, but the incidence of degenerative diseases such as heart disease, high blood pressure, hardening of the arteries, stomach ulcers, nervous disorders, colitis, cataracts, and kidney and liver disease is increasing. This is because, due to improved sanitation and hygiene practices, there are no longer deadly or 'dirty' diseases spread by worms, mosquitoes, and human contact. Chronic diseases are mainly caused by people's regular consumption of natural foods, thereby depriving them of essential nutrients that nature, with its wisdom, adds to our diets to ensure good health.

It's a sad fact that most people today only like to think after losing their health. Nature demands that we cooperate with it, and we cannot escape the consequences of our refusal to do so. Good nutrition is essential for good health. The human body is a complicated framework that requires a full range of supplements for ideal well-being. What do we mean by "good nutrition"? Eating well means eating the right foods that contain all the carbohydrates, proteins, fats, fatty acids, vitamins, minerals, and trace elements your body needs.

The second factor that determines good nutrition is our body's ability to absorb nutrients from the food we eat. Nutrients must be in a form that cells can take in, and cells must be in an optimal condition to absorb nutrients. This is called bioavailability. Here are the keys to a successful diet and two facts that are often forgotten. This is one of the reasons why many nutritional supplements miss the mark. They do not address the cellular state of the body. When you apply the golden rule, you can think of it as regular exercise and a positive mental attitude: "everything is important for average health. However, if you understand the dangers of processed foods, it will motivate you to change your diet. If you strive for a high level of health and freedom from degenerative diseases.

Acid-Alkaline Balance Eat foods that form acids and bases in the right proportions. In general, it is easy to understand if we know that fruits and vegetables are stomach-building, while the rest are mostly acid-building. You can read more about acid and alkali-forming foods in my article. The Australian diet contains one and a half times more acid-forming foods than stomach-forming foods. This relationship should be the opposite. The problem with eating too many acid-forming foods is that they build up toxic waste products and cause many of our health problems. A diet lacking fruit and vegetables lack important antioxidants, beta-carotene, vitamins, and minerals. It is very important to prevent oxidation caused by free radicals, which are the main causes of heart disease, stroke, cancer, and other diseases.

We also need adequate amounts of antioxidants to fight free radicals caused by a stressful lifestyle, pollution in the air and water, and poor nutrition. Oxidative stress is a major cause of more than 70 chronic degenerative diseases. Every day, the DNA in every cell in your body experiences about 10,000 attacks from cell-damaging forces called free radicals, which are unstable oxygen molecules that lose electrons. Free radicals are produced naturally as your body converts fuel into energy, but you get them from pollution in the air and water, stress, smoking, and solar radiation. These volatile molecules travel around your body trying to balance themselves by stealing electrons from other molecules. When they succeed, they create more free radicals, which cause snowball damage. Free radicals don't just happen all the time. 5% of the oxygen used by each cell is converted into free radicals. Free radical damage is thought to play a role in the accumulation of low-density lipoprotein (LD

L) cholesterol and the hardening of your artery walls This can prompt a limiting of the arteries called atherosclerosis, which adds to coronary illness. When free radicals damage DNA inside cells, the result can be cell mutations that lead to cancer.

 It's not totally about diet, and it's not about working out. A balanced lifestyle is important. Exercise at least three times a week. Aerobics, running, swimming, and cycling include weight lifting in your exercise routine, which is important for maintaining a healthy bone structure. The main thing is proper training. Aerobics is usually recommended in the weight loss industry, the more intense the better!! The problem is that aerobic exercise that raises your heart rate above 120 beats per minute, such as running, rowing, swimming, cycling, and many other great aerobic classes at health clubs, destroys muscle as much as it destroys fat. . As you know, losing muscle reduces your ability to burn fat and makes you weigh more. Keep in mind, that muscle is the motor that reduces fat ratio. You should do everything you can to protect it for the rest of your life.

Walking is good for your health, it burns fat and not muscle. But the best exercise for fat control is a variety of high-repetition resistance exercises using weights or machines. By working all the muscles in your body, you burn a lot of fat. Another benefit of resistance training is that it increases muscle mass, which in turn provides more muscle cells to burn fat. This is the real health deal. Another important factor is the right steps. Do not overdo it. You can not force something to be. The secret to good health is consistency and consistency - the right amount of food and regular exercise. The simple practice of deep breathing can make a powerful contribution to your well-being and well-being. Our bodies need a lot of physical and mental energy to function at their best.

The source of energy is food. But food is useless without oxygen, the key to our energy. The more oxygen we send to our cells, the more energy we get. Breathing is a way to get oxygen, and the benefits of taking deep breaths every now and then are enormous. However, if we are short of breath, we disrupt the functioning of our system. An inadequate supply of oxygen to our lungs can cause physical and mental illness. Posture is important for proper breathing.

The third factor in health and wellness is a good night's sleep. There is nothing more beneficial than a good night's sleep, and a person has a great physiological need if he feels rested and alert tomorrow. Sleep is important for your memory and learning ability, as well as for maintaining a good immune system. In any case, there are as yet numerous unanswered inquiries regarding the role of sleep.

People suffering from chronic degenerative diseases are in a state of oxidative stress more than normal. In this case, optimizers are needed to support existing nutritional programs. Dietary supplements have been scientifically proven to have significant health benefits. The benefits of dietary supplements have been scientifically tested in the past two years. Hundreds of scientific studies prove that nutritional supplements can significantly reduce the risk of developing degenerative diseases. In addition to future benefits, eating well and exercising regularly to achieve health and fitness allows you to enjoy life more today! I developed a workout plan that included the basics of exercise, aerobics, weight training, and nutrition.

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AROMATHERAPY-NATURE'S AROMATIC MEDICINE

 Aromatherapy - Nature's Aromatic Medicine

 

We all know how perfume affects us. Some smells comfort us, others have a more calming effect, and unfamiliar smells can evoke feelings of nostalgia over time. The psychological and emotional impact of perfume and the importance of the sense of smell are obvious. But did you know that these same aromas can be used to heal your body and create prosperity in your life? Aromatherapy is a well-known method among healers from all over the world and from all civilizations.

How did they know you left?

Like color therapy, sound therapy, crystal healing, and energy therapy, the goal of aromatherapy is to activate the body's senses as part of the healing process. The goal is to destroy the conditioned, logical, and analytical mind, thereby activating the beautiful reality of "feelings" and experiencing life in its most empirical and purest form. In this empirical state, we can transcend the illusion of separation and connect more deeply with the energy around us. Dr. Richard Gerber, MD, author of Vibrational Medicine, says one of the best ways to change dysfunctional patterns in our energy body is to administer frequency-specific energy therapy doses. We do this by using herbs, crystals, sound, and energy called vibrational medicine.

It is common knowledge and experience that odors can affect physical and psychological changes in living beings. We experience this constantly in our daily lives. When we smell a fragrance, it creates an immediate feeling or emotion that makes us happy, excited, calm, or nostalgic. Aromatherapy has been used for thousands of years, dating back to ancient Egypt and the Vedic culture of India, where herbal extracts and medicinal herbs are still widely used.

The term aromatherapy was coined in 1937 by the French perfumer and chemist Rene-Morris Gatterfosee. Aromatherapy is the general science of using natural ingredients from plants to balance, harmonize, and promote the health of the body, mind, and spirit. Through the educated and controlled use of essential oils, we can achieve physical and emotional health and general well-being. Like other holistic practices, Aromatherapy is used to treat the "whole" person, not just the symptoms or disease. The use of essential oils for various health-related applications is mentioned many times throughout history and in different civilizations (Egypt, Greece, Rome, etc.).Today, there is a large number of studies on necessary oils.  We know that its effectiveness is exactly matched by the composition of very small molecules that can penetrate deeply and quickly into our cells (transdermal delivery).

The sense of smell is the most neglected of all human senses. This is surprising when you consider that seventy to seventy-five percent of what we perceive as taste actually comes from our sense of smell. Neurons that love odor molecules are located inside the nasal cavity in cells called the olfactory epithelium. To understand how smells are perceived by humans, it is important to know why the nervous system causes us to react differently when we experience different smells. The limbic system is a complex network of nerves and tissues in our brain, connected to several areas near the edge of the cortex, which are connected to our instincts and moods. It also controls our most basic emotions (fear, joy, anger) and drives (hunger, sex, dominance, caring for offspring). A very important aspect is that olfactory neurons form the only sensory pathway in direct contact with the brain. Because of the close connection with the limbic center, emotions and feelings can naturally be stored in memory.

The use and application of aromatherapy in therapy are to obey the same Universal Law that everyone vibrates at a different and specific frequency. Every atom in the universe has a certain vibration or periodic motion. Most plants (and animals) use enzymes to break down molecular components throughout their lives Every one of these proteins has a novel crystalline structure with a particular vibrational recurrence. The vibrational frequency of the oil reflects the natural integrity of these elements and the internal enzymes formed in their composition.

The process of using aromatherapy in healing treatment is to use the essential oils of plants at the right frequency. Therefore, it allows the physical body to absorb this energy vibration and bring the body into a state of well-being and balance. essential oils do not resonate with toxins in our body or do not resonate with negative emotions. This imbalance naturally helps remove toxins and toxic energy from our system. Aromatherapy can help, literally, by putting forgotten traumas in our minds. Because we can face them in our minds, deal with them, and let them go. The healing properties of this technique make it an excellent vibrational therapy for healing or balancing the body/mind/soul/spirit. Essential oils can be used regularly in massages, face/body lotions and oils, baths, inhalations, diffusions, and energy points on your body.

Incorporating aromatherapy into your daily life is simple. You don't need to be an expert on shrubs and plants. Choose a few. Learn about their strengths. Smell every oil. How do they make you feel? Once you've narrowed down your list and picked your favorites, here are some DIY ideas:

Put a few drops on a tissue and place it in the air vents of your car. Enjoy aromatherapy wherever you go. You don't need to spend extra time to get the benefits of essential oils.

You can mix your favorite oil with coconut or jojoba oil (my favorite) and use it instead of regular perfume.

Dilute your essential oil in distilled water. Then, use a spray bottle to spray around the house as an air freshener. You can also sprinkle it on your favorite pillows and throws.

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TOP TIPS FOR ENDURANCE/SELF-RELIANCE

 Top Tips For Endurance/Self-reliance

 

I have been asked to contribute to a discussion about mental health in the workplace starting in 2021. "What are your top tips for mental health in 2021?"

Are you looking forward to the end of 2020, thinking that if you somehow make it to the end, the new year will magically change things? The stressors work in constant shifts - away, office, away, school open, the school closed, visiting family, bubble, not visiting family, travel, travel, etc. - all of which will be miraculously stopped in turn. calendar.

We should not be surprised to wake up on January 1 to find that there are restrictions on movement and that the virus is still there, and we are as worried as ever. New Year's resolutions seemed more ineffective than usual unless they tried to lose "locker weight".

Research from the World Health Organization (WHO), Deloitte, PWC, and others up to 2020 has highlighted the importance of mental health and well-being in the workplace. It has become a topic in the media, and the Virgin Media Mental Health Marathon in London 2017 promotes mental health charities such as MIND, Samaritans, CALM, and others, supported by the royal family charity. More. The topic of mental health has been promoted and championed by charities, celebrities, and social media for years now. Then came an unexpected global pandemic that changed everything, and even those lucky enough not to have had mental health problems in the past were exposed to tremendous stress.

Speaking from my experience as an IT professional, many other professions are affected, but I will stick with what I know. For most of our working lives, in 'good IT jobs, in the UK, this was first-hand experience of global crises - we've had outbreaks in the past, AIDS, SARS, Foot, and Mouth, but nothing like this. global impact and universal upheaval eg. In England, we are not affected by conflict and war (although there are many on earth); We have experienced several economic crises, but nothing so big that it affects us in all aspects of our lives. We are safe, socially protected, and in a prosperous "first world" economy. I don't feel like saying there are no struggles, but with 20/20 hindsight, we should know that we are generally lucky, even privileged. People with good jobs, good education, and generally comfortable lifestyles (by that I mean clean fresh water, shelter, and food) have been protected from some of the world's horrors.

Then came 2020 and the COVID-19 Coronavirus.

We have to face the changes and pressures of the changing situation, affecting everything in terms of work, social relations, and grief. Losing contact with loved ones, being physically distant from family and friends, and having different relationships with co-workers. Some people long for solitude (I talked about introverts earlier), and others are frustrated by the lack of communication and motivation (outsiders), but we all have one thing in common - it's impactful. This gets even more attention, and IT supplies suddenly become the glue that holds the community together. We have become employees who work in a quiet background, managing business, education, family life, and global communication, not in the elegant way of health workers. The pressure to succeed, maintain the status quo, and increase supply to meet the new demands of our organization has been intense. On top of that work pressure, for some, the new experience of working remotely or having to continue mingling with others at the workplace has created a challenge for safety and well-being. It is consistent.

No matter what industry you enter, you will face the same challenges. Maybe you feel that your role in life is shallow and meaningless if you don't have a job or a goal. Perhaps you are disappointed, mistaking your role and your valuable contribution to society may be overlooked. Perhaps it is more serious, an extreme economic crisis that does not pay for your work, money, or excessive salary demands. Leaving your family, feeling out of control, and fearing money, family, and work worries. You may be happy, able to continue working, secure, and financially unaffected, but changes in society will still affect the safety and health of you and your loved ones.

What it all boils down to is that we all need to be aware of our mental and physical health. What can we do? Do we just hope that "they" (those who know, who are in charge) will do something for us? Organizations that offer "point solutions" for Mindfulness Mondays, Wednesday Nights, and some funny programs may make you unable to manage your mental health because these things are not working for you. These are tools we can use, but we need to take a holistic and comprehensive approach as part of our organizational culture. That's a topic for another day. What can we do for ourselves as individuals to help this happen?

We can develop resilience; we can work on our mental health. It's like the instruction we've all heard when getting on a plane (remember those days?) - put on your oxygen mask before helping others.

The oxygen mask of your mental health is resilience. Learn techniques that allow you to have a stress-free experience; respond by choice rather than reflex and behavior; accept what you can and cannot control; adapt and change with confidence. Try not to be apprehensive or embarrassed to request help and converse with individuals about your sentiments. Tell your boss to share your experience with your colleagues, and if they can't help, they'll support you because they know you need space. Seek help from specialists, counselors, and GP if needed.

To get you started, here are the best tips to help you - in no time - R.E.S.I.L.i.e.N.C.E. #Tips for dating in 2021 - love yourself

Rest is important

Engage with your emotions

You need time for self-care

Your unique response to stress, no comparison to others, your journey is yours

Listen to your inner voice (don't run crazy with an ax)

Improve understanding of your needs

Experience your emotions fully, even acknowledge them

Of course, you cannot do these things, regardless of your mental health

Change your behavior and responses and make sure you can choose your behavior

Practice until the habit becomes a habit (yeah! You thought you were going to run, didn't you?), build on it, that's endurance!

Join Aware Mind for mindfulness practices and techniques

https://theawaremind.org/programmes/

Every time we think of negative thoughts and feelings, we strengthen their influence on us. However, every time we engage in positive thoughts and behaviors, we retrain our brains to think a little differently, letting go of negative thoughts.

Through mindfulness and meditation, we can become more aware of how our emotions, thoughts, and feelings affect our lives. Taking one small step to support a happy, healthy, and peaceful lifestyle, mindfulness and meditation are great places to build resilience.

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