How Much Daily Protein Intake You Should Have?

How Much daily Protein intake you should have?

Protein plays a significant part in keeping our cells healthy, and our body fit. The question is How Much Daily Protein Intake You Should Have? It also fuels cell production in the body and maintains every cell. Protein is formed by amino acids and is also known as the building blocks of the body.

Protein is essential to good health. The very origin of the word — from the Greek protos, meaning “first” — reflects protein’s top-shelf status in human nutrition. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. It’s common for athletes and bodybuilders to wolf down extra protein to bulk up. But the message the rest of us often get is that our daily protein intake is too high.

The exact amount of protein you need depends on many factors, like age, muscle mass, activity level, and overall health. Protein is an important nutrient and not getting enough will affect health and body composition. If you think protein is only for people who are physically active or want to gain muscle, then you’re probably mistaken.

The following factors make protein essential for the body-

  • It builds and repairs cells and tissues.
  • It helps in the building of bones and muscles.
  • Protein is the body aids in digestion.
  • It regulates hormones, especially during cell development.
  • It keeps you full for a long time and controls hunger.

To determine your daily protein intake, you can multiply your weight with 0.8 gms of protein per kg.

However, options regarding how much protein you need will vary depending on your weight. According to DRI (Dietary Reference Intake), 56grams per day is required for those whose weight is about 70 kg, 65 grams per day for whose weight is about 82 kg for Male, and 60 grams per day for the average female.

Alternatively, assuming that a person consumes 2,300 calories per day then for protein it should be 20% so 2300X.20= 460. Lastly, divide the calories from protein by 4 to get the grams of protein which is 460/4=115. So, a person needs to consume 115 grams per day.

What is Protein?

Protein is one of the three macronutrients that provide us with energy. The other two macronutrients are carbohydrates and fat. Proteins are made of amino acids, which link together in different combinations to create new proteins that help build muscles and bones.

Proteins also create energy and produce enzymes and hormones. The body produces 11 amino acids, known as non-essential amino acids. There are nine amino acids that the body cannot produce, known as essential amino acids that it must get from food instead.

‘Complete’ proteins are a good source of essential amino acids.

Adults' daily protein intake much more than recommended

Protein intake per day guide:

Protein for an average person-If you think protein is only for people who are physically active or want to gain muscle, then you’re probably mistaken. The truth is that everyone requires protein to keep themselves healthy.

Protein intake for weight loss: If you are aiming at weight loss, then approximately 1.5-2 grams of protein per kilogram is enough for you. For example, if your current weight is 50 kgs, you should consume 75-100 g of protein per day.

It is also observed that higher protein intake curbs appetite and keeps you full for a long time period. In some studies, it was also found that protein made people feel less snackish and prevented them from snacking mid meals. It can also speed your metabolism and help the body to induce a weight-loss process.

Protein for pregnant women: Pregnant women need protein for the healthy development of tissues and cells. It’s needed both by the mother and the baby. Ideally, a pregnant woman should consume about 70 to 100 grams of protein daily.

It’s best to rely upon eggs, beans, and lentils for your protein intake during pregnancy. These are safe foods and are not likely to cause any allergic reactions. In some cases, your doctor or healthcare professional may recommend you some protein supplements if they feel the need.

Protein intake per day for athletes: Athletes require more protein than an average person and for obvious reasons. Athletes mostly need protein to rebuild their muscles and for strength. Sometimes, during an intense training session, muscles break down, and thus protein is used as a fuel to rebuild tissues and muscles.

Let us have a look at the daily protein intake for athletes:

  • Endurance athletes: 1.2 grams of protein per kilogram of body weight.
  • Strength training athletes: 2.2 grams of protein per kilogram body weight.
  • Weight management + endurance athletes: Approximately 2 or slightly more grams of protein per kilogram of body weight.

 

The Role of High Protein Foods in Weight Loss- HealthifyMe

Top lean protein foods:

Beyond protein’s essential roles in building and maintaining muscle and tissues in your body and helping regulate many body processes, protein also helps promotes satiety (fullness) and may aid in weight management

Start your day with white eggs: Eggs are packed with protein and are an excellent way to boost your protein intake at the start of your day. You can eat whole eggs  as part of a heart-healthy diet, but if you’re looking for something a little lighter, you can use just the whites.

One egg white contains less than 0.5 grams of fat but 3.5 grams of protein, which is about half of the protein in a whole egg

Beans, Peas, and Lentils: Dry beans, peas, and lentils, also called pulses, are a subgroup of legumes. They average 8 grams of protein per 1/2-cup (100-gram) cooked serving and are low in fat and high in fiber.

The high fiber and protein content in pulses helps make them more filling. What’s more, the fiber may help lower your blood cholesterol if you eat pulses regularly. They are a powerhouse of protein and are 100% vegan.

Snack on nuts and seeds: Nuts and seeds are filled with nutrients like protein and fiber and also helps in digestion and weight management.

Low fat cottage cheese: A 1-cup (226-gram) serving of low fat (2% milk fat) cottage cheese has 163 calories, 2.5 grams of fat, and 28 grams of protein.

The newest trends in cottage cheese include single-serve containers, flavored options, and the addition of live and active probiotic cultures.

Besides protein, you get around 10–15% of the RDI for calcium in 1/2 cup of cottage cheese. Some food scientists have recently suggested that manufacturers add vitamin D, which aids calcium absorption, though this is not currently common practice.

Choose Greek yogurt over regular yogurt: If you’re a dairy lover, it’s best to opt for greek yogurt and ditch your regular yogurt. Greek yogurts have higher protein content and are healthier too. Alternatively, cottage cheese and cheese are also good options.

A 170-gram serving of Greek yogurt packs 15–20 grams of protein, compared with only 9 grams in a serving of regular yogurt. This is because of how Greek yogurt is made. It’s strained to remove the liquid whey, leaving a more concentrated product that has more protein and is thicker and creamier.

Tofu: Tofu is an especially viable protein option if you are trying to avoid animal foods. A 3-ounce (85-gram) serving of tofu has 71 calories, 3.5 grams of fat, and 9 grams of protein, including sufficient amounts of all the essential amino acids.

Include lean meat in your diet: There’s no better way of consuming protein other than including lean meat in your diet. Red meat, jerky, and chicken are great sources of protein.

Powdered peanut butter: The natural oil in peanut butter is heart-healthy but can pack a lot of calories. Just 2 tablespoons (32 grams) of regular peanut butter have about 200 calories and 16 grams of fat, along with 7 grams of protein.

A lower calorie option is unsweetened powdered peanut butter. Most of its fat is pressed out during processing. A 2-tablespoon serving has just 45 calories and 1 gram of fat but 4 grams of protein.

To use the powder like peanut butter, mix it with a little water at a time until it reaches a similar consistency to regular peanut butter. Keep in mind that it won’t be quite as creamy.

Low fat Milk: Whether you drink it, cook with it, or add it to cereal, low fat milk is an easy way to get protein.

A 1-cup serving of low fat milk with 1% milk fat has 8 grams of protein, 2 grams of fat, and 105 calories. In comparison, a serving of whole milk with 3.25% milkfat has the same amount of protein but 146 calories and about 8 grams of fat.

Clearly, opting for low-fat milk will save you calories and fat. However, some recent studies suggest that drinking whole milk may not increase heart disease risk, as was once thought, and may even help with weight management.

A balanced, nutritious diet will always include some fats along with protein and fiber. But if you’re specifically looking to limit your fat and calorie intake for dietary reasons, lean animal and plant protein sources are plentiful.

Risk of eating too much protein: Consuming high amounts of any nutrient for a long period of time typically comes with risks, as can be the case with protein. Overconsumption may lead to an increased risk of certain health complications, according to research.

There are potential benefits to a high-protein diet for otherwise healthy people. However, it’s important to understand the health concerns related to excess protein in the body, especially if you follow an excessively high-protein diet for an extended period.

Common nutrition mistakes that people usually make

COMMON NUTRITION MISTAKES THAT PEOPLE USUALLY MAKE

Common nutrition mistakes that people usually make

Nutrition is one of the most important aspects of one’s health so avoid Common nutrition mistakes that people usually make. However, there are a lot of things that can have a negative impact on your health and slant the scales in your favor. Taking good nutrition is necessary for the body in order to enhance good health and growth and it will nourish our body.

Let’s be honest, nutrition can be confusing. It doesn’t matter what topic you research, you will always find contradictory information telling you to do different things. Although some nutrition topics are more debated than others, many people are still confused about some of the foundational nutrition principles and are making common nutrition mistakes that are preventing them from reaching their goals.

There is a  LOT  of nonsense going around in nutrition. So, here are the most common nutrition mistakes that people are making, that people seem to be repeating over and over, and some simple tips on how to ensure you’re on the right track.

1. Paying Attention to Calories but not Food Quality

The foundation of any good diet begins with the quality of the food that you eat. Whether your goal is to lose weight, gain weight, run faster, improve digesting, support aging, or simply eat better, the quality of the food that you eat is more important than how much you eat, when you eat, or what supplements you take.

Unfortunately, too many people focus on calories instead of the quality of the food making up those calories. Eating 1,800 calories in the form of processed food will not provide the same nutritional benefit as fresh, nutrient-dense, whole foods.

It’s important to understand that not all calories are created equal and the body is a lot more than a simple math equation.  Everything that you eat affects all aspects of your physical and mental health; from your stress level to your sleep habits to the state of your skin to your digestive health and so much more.

The quality of the food that you consume impacts your hormones, which are the master regulators of your health and weight, as well as your hunger cues and cravings, which will ultimately impact what you eat next. So, instead of only counting calories, start counting the chemical and ingredients in your food, and focus on food quality over quantity alone.

2. Paying Attention to Food Quality but not Calories

If you want to learn to eat well, you need to focus on food quality first, but you need to focus on total food volume as well. Yes, olive oil, avocado, kale, and chicken are all healthy whole foods, but that doesn’t give you free rein to eat as much as you want!

Remember, even too much of a good thing can be a bad thing, especially when it comes to weight loss. Although a person may be consuming a diet rich in whole foods, if you are not monitoring how much you are eating you can slow down your progress.

This is especially true for sources of fat in the diet, given that fat contains twice the amount of calories per serving as carbohydrates and protein, so an extra spoonful here and there can quickly add up over time.

Whole foods are far more satiating than processed foods and can, therefore, help to better navigate your own hunger cues, however, over-consumption of whole foods over time can still impede health goals, especially when it comes to weight loss.

3. Over consuming Natural Sugars

Yes, fruit, fruit juice, dried juice, maple syrup, and honey are natural sweeteners and much better options than refined sugars, however, there is still a limit to how much you can or should consume. All forms of dietary sugar, whether they are natural or refined, break down into glucose (sugar) by our digestive tract, and our body can only handle so much sugar at one time.

When consumed in the presence of fiber, such as fresh fruit, the absorption rate of sugar to the bloodstream is much slower, but when consumed in concentrated formats, such as fruit juice, dried fruit, maple syrup, or honey, they are quick to hit the bloodstream which can have a negative impact on one’s overall blood sugar and health.

It is certainly best to consume more natural sugars than refined sugars, however, it is also best that natural sugars be consumed in the presence of fiber.

As a general rule of thumb, it is best to consume more fresh fruit than concentrated sources (such as dried fruit and fruit juice), and also consume more vegetables than fruit, which generally contain less sugar and more fiber per serving, to help mitigate the damaging effects of all forms of sugar.

4. Under eating Protein

No, protein is not the cure-all solution to health, but a large majority of people continue to under consume protein on a daily basis. If your diet looks a little something like; bagel for breakfast, sandwich for lunch, granola bars and crackers for snacks, and pasta for dinner, it’s easy to see how many people are missing protein in their diet.

Although protein is often only seen as important for athletes and bodybuilders need, in truth, everyone needs protein. Proteins are molecules found in our food that are made up of amino acids which are the building blocks of life.

Although most popular for muscle building, these amino acids have many different roles in the body including acting as enzymes, hormones, neurotransmitters, and antibodies. The protein in our food also helps to replace “worn-out” cells, transport various substances throughout the body, and aid in growth and repair so without adequate protein intake, our bodies can’t function optimally.

Not only does protein has physical functions in the body, but protein is the most satiating macronutrient, meaning that it will help to keep you fullest the longest, balance your blood sugar, and minimize cravings.

Although the exact amount of protein required will vary from person to person based on their goals, as a general rule of thumb, you should consume a source of protein, animal or plant-based protein, at every meal.

5. Avoiding all Forms of Fat

Eat fat, get fat, right? Not quite. The idea that fat, especially saturated fat, is bad for you is the root of hundreds of other nutrition myths and is more damaging to your health than beneficial. Not only does the consumption of fat not impact weight at a linear rate, but saturated fat has been proven not to be the dietary evil it was made out to be.

In fact, the consumption of whole food sources of fat in the diet has been shown to improve cardiovascular risks, strengthen the immune system, improve brain health, improve lung health, improve liver health and support nutrition absorption.

Therefore, avoidance of whole food forms of fat in the diet does much more harm than good. On the contrary, it is the man-made refined and processed forms of fat, that we have been lead to believe are “heart-healthy”, such as vegetable oils, margarine, and butter alternatives, that are the most damaging to our health.

So, instead of opting for fat-free, low-fat, and non-fat options, and opt for natural fats such as butter, red meat, dairy, and animal fats, consume them in appropriate amounts, and avoid the man-made fats instead.

6. Relying on Supplements Instead of Food

It’s important to understand that supplements are 1% of the health equation. Yes, there may be specific periods of time where supplements can provide a much-needed boost or support, but assuming that supplements make up for a poor diet is misled.

Just as the name implies, supplements are a supplement to a healthy diet, not a replacement for it. Although the supplement industry promises silver bullets and quick fixes, that is not the reality of the situation.

Not to mention, the human body does a much better job at digesting, absorbing, and assimilating nutrients from whole foods as opposed to those that come in a capsule.

Humans have adapted to get nutrients from whole foods since most nutrients require enzymes, synergistic co-factors, and organic mineral-activators to be properly absorbed, which is not always the case with supplements.

Moreover, most studies show that standard multivitamins provide little to no benefit and can actually cause nutrient imbalances since manufacturers often use the cheapest ingredients possible to create their formulas.

So, before you go and spend all of your disposable income on powder and pills, do your best to address your actual food choice if you want to create real, long-lasting health changes, and supplement strategically, with high-quality supplements, only as needed.

7. Thinking that Fresher is Always Better

Of course, frozen pizzas and microwave dinners are a less than ideal choice, but when it comes to a whole food, frozen is just as good as fresh. Freezing food is simply a method of preservation, much like pickling, fermenting, and curing, that is used to keep perishable foods for longer periods of time.

Freezing whole foods does not diminish their nutritional value, in fact, it’s quite the opposite, it helps to preserve them. Although it might be ideal to eat fresh foods all year round, that is not the reality of the seasons.

Freezing seasonal fruits and vegetables, meats and seafood is simply is a way to help extend the lifetime of the harvest. Not to mention, frozen fruits and vegetables are often picked at the peak of ripeness making them more nutrient-dense than those that were picked pre-ripe and flown thousands of miles to land “fresh” on the grocery store shelf.

So, whether it’s frozen meat, frozen seafood, frozen fruit, pickled veggies, or fermented foods, there are many methods of food preservation that can actually help to maintain, and even increase, the nutritional value of our food.

8. Thinking that One “Bad” Meal Destroys Everything

The key to a healthy, balanced lifestyle is consistency. One meal, one day, or even one week of indulgence will not undo weeks, months, and years of balanced choices. Eating well is about the long game, not the short game, and if you focus too narrowly on one treat or one meal you can lose perspective.

Creating a balanced diet that works the long-term includes indulgences, they are built into the program, they are not separate from it. Of course, frequency matters, but just because you eat a cookie, some pizza, a slice of cake, or all of the above does not mean that you’ve “undone” any of the work that you have done up to that point.

One treat, one meal, one weekend away, is not going to revert any healthy choices you’ve made, it’s simply going to help you create balance. What is important to avoid is the decision to throw in the towel, binge eats, and allow one treat to take you completely off course.

To use an analogy, if you tripped and fell down one stair would you throw yourself down the entire flight? No, you’d catch yourself and keep going. The goal of eating well is about progress and consistency, not perfection. So, instead of beating yourself up, enjoy your treats, move on, and then get back to real food.

Drinking coffee or other caffeinated beverages before going to bed-

This can interfere with your sleep cycles and have an adverse effect on your health, it can also lead to sleeplessness, which could be detrimental to your long-term health. The best solution for this is consuming caffeine before noon each day, as it takes at least 8 hours for its effects to go away.

Eating too much sugar and starchy carbs-

Eating too many starchy carbs and sugary foods can lead to weight gain and obesity, this increases the risk of developing diseases such as type 2 diabetes, high cholesterol, and fatty liver disease. Sugary foods also spike blood sugar levels which may lead to mood swings or mental confusion.

Skipping breakfast and cutting out whole meals-

Some people believe that skipping breakfast and cutting out whole meals will lead to weight loss. Scientists, however, disagree, we wanted to know whether or not skipping breakfast and cutting out whole meals would lead to weight loss, so the study was conducted.

The results show that people who skip breakfast and cut out whole meals do not lose more weight than those who eat

Not eating enough proteins and fats—

Protein is essential for building muscle, repairing cells, and maintaining a healthy body, proteins are made up of amino acids that are used for many important bodily functions.

Our bodies also need fats to maintain an optimal weight and to supply energy, proteins often come from plant sources, but it is possible to get them from animal sources as well.

Too many meals that contain too many calories-

Sometimes people think that they are eating healthy when they are actually consuming too many calories, for example, a meal may contain a whole pizza worth of calories, but the person doesn’t realize this because the meal is “healthy” in their eyes because it’s full of vegetables.

Not eating enough Protein—

When it  comes to  losing weight  and  being able to stick  to a  healthy diet, protein  is the  king of  nutrients. Adding protein  to your diet is the  simplest,  most effective  and  most delicious way  to lose  weight with  minimal  effort.

Studies show  that protein  both  increases  your metabolic  rate and  helps reduce  appetite. Because  protein  requires  energy to metabolize,  a  high  protein  diet can increase  calories  burned by  up  to 80  to  100  calories  per day.

Protein  is  also  the  most fulfilling nutrient, by  far.  One  study  showed that people  who ate  30%  of  calories as protein  automatically ate  441  fewer calories  per day. In  other  words,  you  can  easily  increase  calories out and  reduce  calories in, just by  adding  protein  to your diet.

Protein  can  also  help  fight  cravings,  which  are the dieter’s  worst enemy.

In  one study,  25%  of  calories as protein  reduced obsessive  thoughts about food  by  60%  and  cut the  desire  for  late-night snacking  by 50%. If  you  want to lose  weight,  sustainably,  with  minimal effort,  then consider making a  permanent  increase  in  your protein  intake.

Not  only will it  help  you  lose,  it  will also  prevent or  at least significantly reduce  weight  regain,  in  case  you  ever decide  to abandon  your weight loss efforts.

Not cutting back on carbs—

Cutting carbs is a very effective  way  to lose weight. When people do that, their  appetite  tends to go down and  they  eat fewer calories automatically.

Studies  have  shown  that eating a low-carb  diet until fullness can  make you  lose about  2-3  times  as much  weight as a calorie restricted low-fat diet.

Not  only that, but low-carb  diets  also  have  all sorts of other  benefits for health,  especially  for  people  with  obesity, type  2  diabetes  or  metabolic syndrome…  which  are incredibly common  (and  serious) health  problems.

In  fact,  NOT recommending  a low-carb  diet in  these  instances is  a  mistake,  because  these  problems can  sometimes  literally be  reversed on  a  real  food  based,  low-carb  diet.

But…  if  you  don’t  want to go low-carb,  then that’s fine too.  Just make  sure you  eat quality, fiber-rich  carbohydrate  sources  from whole,  single ingredient foods. If  you  stick to real  foods,  the  exact composition  of  your diet becomes  less important.

Still eating a low fat diet—

The  universal  advice  to eat a  low-fat diet  was never based  on  good science. It was originally  based on a few  poorly  conducted  observational  studies, animal  experiments  and  misguided political  decisions.

Even though  there  was no evidence that  saturated fat caused heart disease  at the  time  (and  still isn’t), some  scientists  were  convinced  that it was harmful  and  that a low-fat diet  would  prevent heart disease.

This  has been  the official  position  of  the  governments and  mainstream health  organizations around  the  world  for  decades.  At the  same time, rates of  obesity  and  type  2  diabetes  have  skyrocketed. Since  then…  many  massive  studies have  been  conducted  on  the low-fat diet.

The  biggest and  most expensive  diet study in  history,  The  Women’s Health  Initiative,  randomized 48,835  women  into groups…  one  ate a  low fat diet,  the  other group  continued  eating the  standard  Western  diet.

After 7.5-8  years,  there  was only  a  0.4  kg (1  pound!) difference  in  weight and  there  was no reduction  in  heart disease  or  cancer. Many other studies  have  led to the same conclusion…  the  diet that is  still being recommended  by  the mainstream simply  does not  work.

It is a simple biochemical  fact  that carbs  raise  blood  sugar.  This keeps the diabetic  patients dependant on  blood  sugar  lowering drugs

Although  low-fat diets may be  okay for  healthy people,  they are  a complete  disaster  for  people  with  obesity, metabolic syndrome and  type 2  diabetes. In  fact,  low-fat diets  can  adversely  affect some  key risk factors for metabolic syndrome  and  heart disease.

Thinking that fruit juices are healthy—

Fruit  juice  is  often  perceived  as healthy…  it  must be,  because  it  comes from fruit,  right? Well,  not always.  Sometimes “fruit  juice”  is  actually  just fruit flavored sugar  water.  There  may  not even be any  actual  fruit  in  there…  it may  just be  water,  sugar  and  some  chemicals that taste  like  fruit.

But even if you  can  get  your hands on  real, 100%  fruit  juice,  you  still shouldn’t  be  drinking it (or  at least not  much).

The  problem with  fruit  juice,  is that it’s like  fruit  except with  all  of  the good  stuff  taken  out. Whole  fruits do  contain  some  sugar, but  it  is bound  within  the  fibrous cell walls,  which  slows down the  release of the  sugar  into the bloodstream.

But fruit  juice is different…  there’s no  fiber,  no chewing resistance  and nothing  to stop  you  from downing massive  amounts of sugar  in  a  matter of seconds.  One  cup  of  orange juice  contains almost as much  sugar  as two whole oranges.

The  sugar  content of  fruit  juice  is  actually  very  similar to sugar-sweetened beverages  like  Coca  Cola. So… eat  whole fruit,  but avoid  fruit  juice  if  you’re  trying to lose weight.

Not eating real food—

When it  comes to optimal  health,  people tend  to get lost  in  the details. They miss the  forest for the  trees. Even though  “nutrition”  as an  academic  discipline  can  be  incredibly complicated,  eating  healthy can  and  should  be  simple!

Keep  in  mind  that humans and  pre-humans have  managed  to survive  and be  healthy for  millions of  years. Yet,  we  only  learned about calories,  vitamins,  macronutrients and  all that stuff  very  recently.  Knowing about this  stuff  has NOT made  us healthier.

What  healthy, non-industrial  societies  that maintain  excellent health  all have  in  common  is that they eat real, unprocessed foods that resemble what they looked like  in  nature.

Multiple studies have  examined such  societies and  noted  almost a complete absence of  Western,  lifestyle-related diseases  like  obesity,  type II  diabetes  and  cardiovascular  disease. So if  it  looks like  it  was made  in  a  factory,  don’t  eat it! As long as you  stick  to  whole, single ingredient  foods,  the  rest of  the details become  much  less  important.

Thinking that you need to eat 5-6 times per day—

Many people seem to think that it is best to eat 5-6  small meals per day. They say  that  you  need  breakfast in  the  morning to “jump-start metabolism” and  then eat  every  2-3  hours  to “stoke the metabolic flame.”

It is true  that eating  can  raise  your metabolic rate slightly  while  you’re digesting  and  metabolizing the  food However,  it  is the  total amount of  food  you  eat that matters,  NOT the number of  meals.

This  myth  has actually been  tested  and  refuted  repeatedly.  Controlled trials  where  one  group  eats many, smaller meals and  the other fewer, larger meals find  no  difference  between  groups. It’s not natural for the  human  body to  be  constantly in  the “fed”  state.

The  human  body is  well equipped to handle short periods of  famine  and there  are  studies showing that a cellular repair process called autophagy starts to occur when we  fast for a short while.

Throwing away the yolks —

Eggs  are among the  most nutritious foods on  the planet. Just think about it…  the  nutrients in  a  whole egg contain  all  the  building blocks needed to turn  a  single fertilized  cell into an  entire baby chicken.

There’s only  one problem…  the  yolks also happen to be high  in cholesterol. Because  egg yolks are high  in  cholesterol, people believed that they would raise  cholesterol in  the  blood. For this reason,  mainstream nutrition  professionals often recommend that we  limit our egg consumption  to 2-6  whole eggs per week.

However,  most of  them  say  we  can  eat more  eggs than  that…  as long as we  make sure  to  throw  away the yolks. This  is pretty  much  the worst thing you  could  do, because  the  yolks contain  almost all the  nutrients.  The whites  are  mostly just protein.

Many studies  have  looked at whole egg consumption  and  blood cholesterol  levels…  in  70%  of  people,  eggs  have  no effect . In  the other  30%  (termed hyper-responders), egg yolks raise  HDL  (the good) cholesterol and  turn the LDL  particles into the  large,  fluffy kind… which  is not harmful.

In  fact,  many studies,  some  of which  included hundreds of  thousands of people,  have  looked at whole egg consumption  and  heart  disease  risk  in healthy people and  found  no association  between  the two.

Additionally, let’s  not forget that  eggs  have  many amazing  benefits. They’re loaded with  high  quality protein,  healthy fats, vitamins,  minerals and  antioxidants… almost every  nutrient your body needs.

They’re  also  very  high  in  choline,  a  brain  nutrient that 90%  of  people  don’t get enough  of  (47). Then they contain  Lutein  and  Zeaxanthin,  powerful antioxidants that are highly protective  for  the  eyes  and  lower  the  risk of  several  eye  diseases.

Eggs are  also among the  most weight loss  friendly foods you  can  eat. Replacing a grain-based  breakfast with  eggs  can  increase  fullness and make you  eat less  for  up  to 36  hours,  helping you  lose weight.

To top  it all  off,  eggs are  cheap, easily  prepared and  taste amazing. Really… whole eggs are pretty much  nature’s perfect food.  Throwing away the  yolk  is the  absolute  worst thing you  could  do.

Thinking that all that matters is calories—

The  excessive  focus  on  calories  is  one of  the  biggest mistakes in  the history of nutrition. It is the  myth  that it  is the  caloric value  of foods that matters  most, not the  foods that the  calories are  coming from.

The  truth  is…  calories  are  important,  but that doesn’t mean  we  need  to count them  or  even  be  consciously  aware of  them.  Humans  were  the healthiest and  leanest way  before they knew  that calories  existed.

It’s important to realize  that different foods have  different effects on  the hormones  and  brain  centers  that control what,  when and  how  much  we eat…  as well as the  number of  calories  we  burn.

Here are two examples of  why a calorie  is  NOT  a  calorie: Protein:  Eating a high  protein  diet can  boost  metabolism by 80-100 calories per day  and  significantly reduce  appetite  and  cravings.  Protein calories have  a different effect than  carb  or fat calories.

Many studies  show  that different foods have  varying effects on feelings of fullness. You  need  much  fewer calories to feel full  from eggs  or boiled potatoes,  compared to donuts or ice  cream.

There  are  many more examples of  foods and  macronutrients having  vastly different effects on  hunger and  hormones.  The  myth  that calories are  all that matters for  weight (and  health) is completely  wrong.

Replacing natural fats like butter with processed vegetable oils and margarine—

Mainstream  nutrition  has gotten  many  things wrong. However…  the  horrible advice to replace  natural  fats like  butter  with refined vegetable oils  and  processed margarine  may  be  the  worst.

Seriously… just look  at the  ingredients list for  margarine.  This  stuff  isn’t food,  it’s  a combination  of  chemicals  that looks and  tastes like  food. Margarine,  not surprisingly, increases  heart disease  risk compared to butter.

The  same can  be  said  about vegetable oils…  multiple studies show  that they contribute  to heart disease  and  kill  people. The  studies say  that  these  processed fats and  oils  increase  heart disease risk, so it makes sense  that we  should  avoid  them  if we  don’t  want to get heart disease.

It’s a  no-brainer,  right? Well,  apparently  not…  the  mainstream  nutrition  organizations are  still telling us to eat them,  even though  these  studies have  been  out for  many years. They just don’t  get it.

When we  replace  traditional foods like  butter  and meat with  processed  pseudo-foods,  we  become  fat and  sick. How  many doctors,  nutritionists, PhDs and  decades  of work does it take to figure that out?

Eating too many health foods—

Every  passing year, more  and  more  people  are  becoming  health conscious. For this reason…  the  market for  so-called “health  foods”  has grown rapidly in  the past  few  decades.

The  marketers have  taken notice  and  brought all  sorts of  foods that are supposed to  be  healthy to the  market.  On  these  foods,  you  will find  labels like  “organic”  and  “gluten-free.“ The  problem with  many of these foods is that they usually aren’t healthy at all.

Organic sugar  is still  sugar  and  gluten-free  junk food is still junk food. It is best to avoid  processed,  packaged  foods…  even if they  are found  in the  “health  food”  aisle. Always  read  labels…  you‘d be surprised  at some  of the stuff they  put in foods,  even the  so-called  health  foods.

 Not getting information from trusted sources–

Perhaps one  of the worst things about  nutrition  these  days,  is  all  the misinformation  and  incompetence. The  media are  particularly  at blame here  for  making scary headlines  based on  weak and  highly  flawed  science.

The  problem is that  most people don‘t  know  how  to interpret  studies or differentiate the good  information  from the  bad.

Common nutrition mistakes that people usually make and how to fix it

From time to time, we all knowingly and willingly make nutrition missteps. We choose fries instead of a side salad. We have a second scoop of ice cream. We grab takeout when we’re too exhausted to look at the stove. It happens, and it’s okay.

Arguably more dangerous are the nutrition blunders you don’t even know you’re making. We asked three local dietitians to share the most common misconceptions and mistakes clients make—because, chances are, you’ve fallen victim to the same ones.

Mistake No. 1: Believing all calories are made equal.

“Just as you don’t want to judge a book by its cover, you don’t want to judge a food by its calorie content. Four hundred calories of a chocolate cake are not the same as 400 calories of quinoa, tofu, and veggie bowl.

The fix: Read ingredient lists and nutrition labels, but don’t focus your energy on the calorie count. Rather than focusing on calories, look at the big nutritional picture, stressing that protein and fiber will help keep you full and satisfied.

Mistake No. 2: Giving salads a health halo.

Foods with a “health halo” are often perceived to be more nutritious than they are. Granola bars, sports drinks, and flavored yogurts are notorious members of this club, but salads—particularly restaurant salads—can be offenders, too.

Today’s salads may use healthful ingredients but are super-sized, loaded with items like fruits, nuts, grains, and cheese. Salad dressings also wear that health halo. An olive oil vinaigrette can have as many calories as a ranch or Caesar dressing.

The fix: If you can, make your salads at home rather than going out. If you simply don’t have time, order as if you were compiling ingredients in your own kitchen. Follow this formula: choose lots of greens and non-starchy veggies, one serving of protein, and one extra, [such as] cheese, nuts, avocado, or fruit.

Use your favorite dressing, but drizzle, don’t pour. Don’t go fat-free as a little fat improves the absorption of the nutrients in the salad.

Mistake No. 3: Making short-term changes instead of lifestyle swaps.

The number one thing that people forget is that whatever step they take to improve their diet, improve their health, they have to keep doing. If you hit a milestone or hit a victory and then they say, ‘Okay, I’m done.’

The fix: Get the word “diet” out of your vocabulary, and start thinking in terms of lifestyle. We recommend making sustainable switches—choosing whole foods over processed snacks, eating plenty of fruits and vegetables, focusing on a food’s overall value rather than one nutrient, adopting a fitness plan—rather than following the latest fad diet.

That’s especially important because every plan won’t work for every person. We see people who are very successful who are Paleo, and I people who are totally vegan and that works best for them. Figure out what works for you, and stick with it.

Assuming that your choices are better than they actually are—

From fruit juices to canned vegetable soup, breakfast muffins to seven-grain bread, it’s easier to think your food choices are healthier than they really are, experts say.

If a label says ‘Seven-Grain Bread,’ it sounds pretty healthy, right? But unless that label also says ‘whole grains’ it’s not necessarily going to be the healthiest bread choice you could make.

Likewise, many folks think that eating a can of vegetable soup is as nutritious as downing a plateful of veggies — not realizing how few vegetables are inside, and how much of the nutrients are lost in processing.

Another common mistake: Substituting fruit juices for whole fruits.

Are fruit juices healthier than soda? Yes. But they are also concentrated sources of sugar that don’t give you anywhere near the same level of nutrients you get from whole fruits. What’s more, if you’re trying to lose weight, you won’t get the same sense of fullness from a glass of juice that you will from a piece of fruit.

Instead, you’ll just take in a whole lot of calories — and still, feel hungry.

The solution: Whenever possible, eat whole, fresh, and unprocessed foods. Even when you eat them in smaller amounts, you’re likely to get a well-rounded group of nutrients. When buying packaged foods, put in at least as much time into reading labels and selecting products as you do when choosing a shower gel or shampoo.

Don’t just assume a product is healthy — even if it’s in the health food section of the supermarket. You’ve got to read the labels.

Being confused about carbs–

A national fascination with low-carb diets has many Americans eliminating carbohydrates from their eating plans in record “grams.” But before you reconstruct your personal nutrition pyramid, there’s something you should know.

There are carbs that are very, very good, and some that are less good, but your brain and body must have some carbohydrates every day.

Moreover, because complex carbohydrates (those rich in whole grains and fiber) keep you feeling full longer, they also help you to eat less — and lose more!

But eliminating this important food group isn’t our only carb-related mistake. Just as troublesome is the belief that all no-carb or low-carb foods are healthy, or that you can eat them in any amount.

Much like the low-fat diet craze, where everyone thought that if a meal had no fat, it had no calories, similarly, people have come to believe that if it has low carbs you can eat as much as you want and not gain weight. And that is simply not true. Eat enough of anything, and you’ll gain weight.

The solution: Experts say you should never cut any food group out of your diet — including carbohydrates. Equally important, is to learn which carbohydrates give you the biggest bang for your nutritional buck.

It’s a lot harder to run amuck when you are including carbohydrates like fresh fruits and vegetables and whole grains in your diet.

Eating too much—

Whether you’re filling your plate with low-fat, low-carb, or even healthy, nutritionally balanced foods, overestimating how much food your body needs is among the most common mistakes, experts say.

“Many people believe they should feel not just satisfied after a meal, but stuffed. I think many of us have lost touch with the sensation of having had enough food.

People also tend to believe that they can eat larger portions if all the food on their plate meets the guidelines of their current diet — such as low-carb or low-fat — and that, of course, is also not true.

The solution: Remain conscious of portion sizes. Weigh and measure standard portions, at least at first, so you’ll know what the amounts should look like. Never use restaurant portions as your guide — they super-size everything.

Not eating enough –  or often enough–

While overeating and undereating may seem like contradictory nutrition mistakes, they are related.

If you don’t eat at regular intervals throughout the day, you risk disrupting your blood sugar and insulin levels, which in the end can promote fat storage and lower your metabolism — both of which lead to weight gain.

The solution: Eat something every four hours and never let yourself “starve” from one meal to the next.

Taking too many supplements–

“People tend to forget that a vitamin pill is a supplement — it’s meant to complement your diet, not act as a stand-in for the foods you don’t eat. What’s more, taking too many vitamins can end up sabotaging your good health.

Every vitamin and mineral and phytochemical in our body works in concert with one another, and it’s easy to knock that balance off if you are taking concentrated doses of single nutrients or even groups of nutrients.

Any diet plan that claims you must take a high-potency supplement to meet your nutritional needs should send up a red flag.

It means that the eating plan is not healthy, and it also means you are going to miss out on the synergistic health effects that can only come from whole foods — including not only helping you to feel fuller longer but also preventing cellular breakdowns important to preventing disease.

The solution: Both experts recommend taking no more than one all-purpose multivitamin daily. Don’t supplement your diet with individual nutrients without the guidance of your doctor, nutritionist, or another health expert. Keep in mind that anyone from the health food store is usually not a health expert.

Excluding exercises—

While most folks believe nutrition is all about food, it’s also about how your body uses food — and that’s where regular exercise comes in.

Without adequate exercise, you cannot maintain a high enough metabolic rate to burn your food efficiently. A pill can’t do that for you; foods alone can’t do that for you. Exercise is the only way to achieve it.

The solution: Make exercise a regular part of your life. And don’t get hung up if you can’t do it at the same time every day. If you miss your routine in the morning, don’t wait until the next day and try to do twice as much. Instead, try to fit in some exercise — even if it’s just a little bit — every day.

Believing everything you read about nutrition and weight loss–

Just because someone writes a diet book or a nutrition guide does not mean they are an expert.

If you’re turning to a book for guidance, look to the author’s credentials and ask yourself: Is this person a dietician; do they have an advanced degree in nutrition? Or are you buying this book because it’s written by a celebrity who you think looks good?

Even if an “expert” is behind your nutrition or diet plan, it’s important to make sure the plan is based on solid research.

Has the plan been tried on 20 people or 200 people? Have the results been published in a peer-reviewed medical journal — or is it based solely on anecdotal reports? These are things that I fear many people don’t pay attention to before paying attention to what is being said — and that is a huge mistake.

Perhaps even more important: Experts say there is no one diet or nutrition plan that is right for every person.

Actually, dieters need to stop blaming themselves when a plan doesn’t work for them. It’s not them. It may not even be the plan. It’s just not the correct match.

The solution: Before following a particular diet or nutrition plan, check the credentials of the author or creator. Look for plans that are backed up by published medical data, and supported by the opinions of many experts in the field.

Best new years resolutions for 2022

Best new years resolutions for 2022

Best new years resolutions for 2022

The new year 2022 has just begun which means: people start making the best new years resolutions for 2022 and have no intention to continue beyond 4-6 weeks or maybe you were not lucky with keeping your new year’s resolutions in the past. But it’s never too late you can make a new beginning from New Year 2022 as is a good time to begin.

Whether you want to work on your physical or mental health, hone in on your financial wellness, or create more meaningful interpersonal connections, you can choose from our list of achievable New Year resolution ideas that are all worth adopting as your own.

We suggest Going beyond regular resolutions like hitting the gym or giving away drinking habits and consider out-of-the-box ideas like doing Yoga daily morning,  walking 5 hours a week, or learning how to invest your money wisely.  No matter what choices you make for New Year, there is a number of ways to be healthier and happier in the new year.

Your annual resolutions may be different than before, and it’s important to primarily focus on health because of the ongoing pandemic which keeps on attacking with different variants for almost two years now and continues to grow. If there’s anything that we have learned in the last couple of years, it’s not to take our health for granted.

In 2022, a renewed focus on our own lifestyle, daily routine, following strict health protocols, and priorities may be top of mind.

“Tomorrow is the first blank page of a 365-page book. Write a good one.”

The checklist of New Year resolutions seems well within reach when you’re looking ahead to January. In fact, almost everything is possible. A six-pack by June? Easy. Read more books? Finally, conquer that crushing mountain of debt? All totally doable.

Except, if 2020 has taught us anything, it’s that life is unpredictable and we can’t always accomplish every New Year resolution we set out to achieve. Some of us fail by April and at least 80% fail by the second week of February simply because we try to tackle too much too fast.

Setting lofty goals and feeling overwhelmed by the pressure you put on yourself is one of the most common reasons why New Year’s resolutions fail. But this year the same can be avoided in 2022. Start setting small achievable goals.

This year’s primary resolution should be to take things as slowly as you can and move forward at your own pace. Set a goal for a month and do something you have never done before. However small or big, you will have a smile to look back on at the end of the year as you must have achieved a few goals if not all.

A nurse's notes on New Year's resolutions - American Nurse

Following are fitness goals, but the best resolutions may focus on your mental health and happiness.

We suggest the following Best New Years resolutions for 2022:-

  • Build a better budget
  • Head outside without your phone
  • Do one new thing every month
  • Say goodbye to toxic friends
  • Build a better budget and save a small amount of your paycheck
  • Start writing a journal daily
  • Program yourself to de-stress
  • Cook something new each week
  • Ease stress with kindness
  • Give more compliments to yourself
  • Make your home more fragrant
  • Be kind to others and yourself
  • Put your bills on auto-pay
  • Cultivate reading habits by reading more books
  • Change your look by simply switching up your personal style
  • Send more cards
  • Practice saying ‘NO’
  • Make healthier lunches
  • Take a social media break
  • Make weekly planner for grocery lists
  • Try a spending freeze (Stop all of your non-essential spendings)
  • Quit smoking
  • Doing something creative can be fun, rewarding, and relaxing
  • Join a club
  • Make Goals not resolutions
  • Exercise your brain to manage stress and anxiety
  • Get a full night’s sleep
  • Become a plant owner
  • Reduce a single-use plastic consumption
  • Plan a vacation
  • Become an early bird
  • Chill out
  • Make time to catch up with family and friends
  • Do yoga daily preferably with your partner
  • Don’t let your laundry build-up
  • Jumpstart a new career (profession)
  • Choose the steps
  • Get in a body-positive mindset
  • Drink more water
  • Listen to novels while you work out
  • Commit to a cleaning schedule
  • Do one new exercise move
  • Continue fun learning at home
  • Begin the day with a nutritious breakfast
  • Decorate with family history (Put meaningful memorabilia on shelves)
  • Schedule your dentist’s appointment for the year
  • Try hydrotherapy
  • Take a hike
  • Wear workout gear that makes you feel good
  • Eat more veggies
  • Explore new hobbies
  • Go for a walk daily
  • Start walking more
  • Donate your time
  • Go to bed on time
  • Meditate daily
  • Drink less alcohol
  • Travel to new places

Funny New Year's Resolutions for Facebook Status - Celebration Joy

Setting New Year resolutions can seem like a trite task, especially when you can’t drown out statistics about the failed ones. But thinking about resolutions can help you reflect on the past and gain a better understanding of what needs to change in the future.

Despite what the phrase says, a new year won’t necessarily foster a new you, but it can motivate you to be better and resolutions help with that.

Best new years quote to ring in 2022 with excitement and optimism

“It’s a new dawn. It’s a new day. It’s a new life, for me. And I’m feeling good.”

“No matter how hard the past, you can always begin again.” – Buddha

“Don’t live the same year 75 times and call it alive” – Robin Sharma

“The beginning is the most important part of the work.” – Plato

“Kindness, kindness, kindness. I want to make a New Year’s prayer, not a resolution. I’m praying for courage.” – Susan Sontag

“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” Benjamin Franklin

“The first step towards getting somewhere is to decide you’re not going to stay where you are.” – J. P. Morgan

“Never underestimate the power you have to take your life in a new direction.” – Germany Kent

“It is never too late to be what you might have been.” – George Eliot

“Each day is a new beginning, the chance to do with it what should be done and not be seen as simply another day to put in the time.” – Catherine Pulsifer

“You are never too old to set another goal or to dream a new dream.” – C. S. Lewis

“I did then what I knew how to do. Now that I know better, I do better.” – Maya Angelou

“Cheers to a new year and another chance for us to get it right.” – Oprah Winfrey

“You can get excited about the future. The past won’t mind.”  – Hillary Depiano

“You’ll never get bored when you try something new. There’s really no limit to what you can do.” – Dr. Seuss

“Life is about change, sometimes it’s painful, sometimes it’s beautiful, but most of the time it’s both.” – Kristin Kreuk

“Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.” – Mother Teresa

“The future depends on what you do today.” – Mahatma Gandhi

“Every single year, we’re a different person. I don’t think we’re the same person all of our lives.” – Steven Spielberg

“I don’t know where I’m going from here, but I promise it won’t be boring.” – David Bowie

“Life can only be understood backward, but it must be lived forwards.” – Kierkegaard

“You are never too old to reinvent yourself.” – Steve Harvey

“Every moment is a fresh beginning.” – T.S. Eliot

“Don’t think there are no second chances. Life always offers you a second chance… It’s called tomorrow.” – Nicholas Spark

“Write it on your heart that every day is the best day of the year.” – Ralph Waldo

Walking exercise outdoor

Walking Exercise Outdoor

Walking Exercise Outdoor

Walking exercise outdoor is one of the easiest aerobics that you can do. 30 minutes a day will be an effective walking workout.  Just by walking three days a week, you will start getting results. Increase intensity once you form a habit of walking.

Your heart and breathing rate will increase due to aerobic walking. Start walking every day, and you will start to get more fit.  You will also be able to avoid some health risks such as cancer, heart ailments, and diabetes.

Other benefits of  walking exercise Outdoor include:

  • Having control of your weight
  • Muscular fitness
  • Being able to balance your body
  • Lowers blood pressure
  • Weight loss 
  • Less chance of having a stroke or other kinds of cancer

Being injured by walking is not common.  It is one of the safest aerobic exercises that everyone can do.

You should do aerobic walking for 30 minutes a day, five days a week.  Even though it may not start out that way, you will eventually work your way up to that point.

Start out by determining how many times a week you will do aerobic walking. Take your time and start gradually if you have not exercised for quite some time.

Some people may do exercises in 10-minute intervals, which is a great idea for the ones who haven’t been exercising in a while.  Gradually, you will add more time and intensity to your walk. Start out gradually to go to the next level.

Visit your physician and get his approval before you start.  Not having walked in a while may cause some issues if you don’t know what you are doing.

Following walking equipment accessories are needed to enhance your walking exercise Outdoor :

Apparel – Wear comfortable and lightweight apparel.  You don’t want to wear anything tight where your skin cannot breathe. Cotton is good to wear.

If you are a nightwalker, wear light clothing and use reflective tape if you are sharing the road with vehicles.  They will be able to see you. Do not walk alone when it’s dark it can be dangerous.

Walking shoes – Wear comfortable shoes (lightweight and durable) when you start walking. Get a pair that have a round heel and are breathable.

Using a pedometer will help you to measure your walking distance. Preferably attach to your waistband. Once you have finished walking, you will know how long you have walked for that time period.

There are several accessories to find out heart rate  while walking exercise:

1. Ankle weights

2. Hand weights

3. Wrist weights

The formula to calculate heart rate is to take your age and remove that from 220.

Increasing Aerobic Walking

You will get fitter as you increase your walk daily. Make it a habit and slowly reach your target by walking every day.

Schedule a walk for about 180 minutes per week as you continue at that pace. Keep up with your progress.  Take daily readings of your aerobic walks.  You will be motivated to see how far you have come since you started.

Once you see your numbers looking the same, you will know that it is time to make some adjustments to your fitness routine.

Once you start making strides, reward yourself.   Some people go out to eat when they have reached an achievement.  Some say you should skip the food. More rewarding things that you can do are go shopping for yourself, going to a movie, or getting your nails done, or a massage.  These are things that are worthy of rewards.

Walking exercise outdoor

Benefits of  walking exercise outdoor

Add more distance to your walking routine.  If you walk more, your heart and breathing rate will increase tremendously.

Add more days to your walk.  When you get accustomed to walking three days a week, step it up to four or five days.  Step up every week once you are accustomed to walking.

Start walking faster.  You will get more benefits from doing that.  You will be able to walk for longer periods over a period of time.

You can use hand weights during your aerobic walking. You can start off by using ½ pound weights.  Hand weights will help you to burn more calories while walking.

You can also use ankle weights. This helps to provide increased strength to your leg muscles.  Apart from burning calories muscles also get toned. You will get a lot of benefits from using them while you are walking.

During aerobic walking include a short run.  Runabout 100 steps or so to begin with.  When you run, your heart rate will increase. Increase 100 steps after every week and you will find your breathing will be faster.  This will help you in getting out of the same daily pattern. It’s always good to add a twist to your exercise so that you won’t feel bored.

Don’t continue to walk the same distance.  Make changes in your routine by having shorter walks and longer walks on other days.

You can also listen to music while you are walking.  If not music, then you can listen to audiobooks.  They can put your mind at ease.  As and when you decide to do this, be aware of your surroundings.  You may not be able to hear or see everything that is going on around you because you are focused on listening to the audio.

You will have fun if you have a companion/friend for Aerobic walking he will not only motivate but will also push you for increasing your boundaries.  You will be pumped to exercise if you have a good neighbor/friend to give you company.

How to look and feel younger-2

How to look and feel younger Click To Tweet

How to look and feel younger-2

How to look and feel young-2

No one wants to look or feel old. In this article, we have described steps to show how to look and feel younger-2.

And for eons, people have sought ways to avoid it — 16th-century explorer Juan Ponce de Leon’s mythical quest to find the fountain of youth and today’s 30-billion-dollar plastic surgery industry are two different and yet very much the same telling examples.

Now, while it may be unhealthy and unfruitful to yearn to look like you’re 21 again when you are, say, 51, here’s a blunt but true statement…

Many if not most people today do look and feel far older than they ought to for their age. In brief, this is the result of many of our modern lifestyle choices and realities, such as widespread poor diets and lack of exercise to our bodies being constantly bombarded by toxins from cosmetics, polluted air, cookware, and more.

Following are proven habits ‘How to look and feel younger-2’

Engage to live longer and better-

Adults who are open to new experiences and able to take life as it comes tend to live longer, healthier, happier lives. Relationships matter, too: Research has linked low levels of social support to shorter telomeres.

Going gray is fine-

Although coloring your hair may make you feel younger, don’t feel attached to it. For some women, upkeep becomes impossible and you actually look younger and fresher with a full head of gray or white natural hair with a gloss over it, rather than fully covered. It depends on maintenance and the time you are willing to spend.

Sip this for younger skin-

Getting plenty of beta-carotene can make skin look more radiant from the inside out, Research shows that 15 mg a day gives you a golden glow. This smoothie serves two and packs 6 mg of beta-carotene into less than 100 calories

Stop feeding your skin- Toxins

Your skin is your body’s largest organ and can be thought of as a billboard for your overall health. Your skin is also a key component of your immune system, providing front-line defenses against foreign invaders.

It even has its own microbiome of “good” bacteria that help protect your skin’s health and overall health. The various ingredients in products you apply to your skin are consumed into your body, where they can enter your bloodstream and are sent to tissues and organs throughout your body.

Just one case in point: In over 40 different countries, including in the European Union, more than 1400 chemicals have been banned for use in cosmetics/personal care products because of their potential to cause harm.

Sleep better, feel and look younger-

Quality sleep is one of the most crucial pieces to feeling youthful and living long. Many are also not aware of just how extensively it impacts the health of your skin. Just a few nights’ lack of sleep can give you a tired-, old-looking complexion, and chronic lack of sleep leads to even worse signs of aging.

On the other hand, sleeping well allows your body time to repair and heal, which is important for rejuvenating skin cells and keeping that healthy “glow”.

You’ve probably heard of the recommended 7-8 hours of sleep each night, but there’s something else to consider. Research suggests that not only do you need to get enough sleep to be healthy, having a consistent sleep schedule and quality of sleep are both also important.

The two are very much linked because an inconsistent schedule will disrupt your circadian rhythm, the cycle that informs your body of when to wake and sleep, leading to tossing and turning for much of the night.

Note that certain foods and herbs – such as tart cherry juice, almonds, walnuts, kiwi, chamomile, and passionflower — are sleep-promoting and can be used as natural sleep aids.

It’s also helpful to foster “pro sleep habits” during the day, particularly by getting exercise, exposure to direct sunlight, and limiting caffeine intake to earlier in the day.

Drink more H20

Water is necessary for life itself, of course, including the function of every cell in your body. When cells do not have adequate water, they are unable to perform as well as they should.

This dehydration can have a negative impact on every facet of your health, ranging from prematurely old-looking skin and poor moods to digestive issues, immunity issues, and beyond.

In other words, drinking enough water is likely the most effective way to look and feel young and live longer.

Water even helps to improve oxygen flow, which increases energy and can boost your mood and also helps to cleanse toxins from the body, improving overall body functions. This is vital because toxins can impair digestion and nutrient absorption, weaken the immune system, and lead to disease.

Start strength training-

All types of exercise are beneficial for maintaining a youthful look, but try to add strength training to your fitness regimen. Regular strength training, with your own bodyweight or using external weights, can help to increase metabolism, increase strength, and improve balance. In addition, increased muscle tone helps to provide a more youthful appearance.

Stretch-

Daily stretching is important for several reasons. Many people associate it with exercise, but daily stretching is beneficial regardless of activity level. It eases muscle aches and stiffness, and joint flexibility protects you from injury, helping you stay active, which is a great way to feel younger!

Stretching also reduces post-exercise discomfort. To add to this, stretching helps to improve blood flow and nutrient supply throughout the body. Additionally, it has been shown to lower blood pressure, decrease arterial stiffness, and reduce the risk of a heart attack.

Stretching has also been shown to improve posture, which has many benefits for overall health. Poor posture affects your ability to breathe deeply and can cause chronic headaches.

Improved posture has been shown to improve mood and self-confidence and is important for optimal digestion. Furthermore, proper posture also contributes greatly to looking as young as you ought to look!

Get Up and More more-

You’ve surely heard this one before, and it’s true – exercise is key to helping you look and feel younger and live longer. Now, when people hear “exercise more,” many equate that to “hit the gym more.” And if you love the gym, by all means, go.

What is most important when it comes to exercise is engaging in physical activities that you enjoy. This makes it far more likely you’ll stick with the exercise, which is the golden key, since so many people who push themselves to do exercises they don’t like soon end up “back on the couch”!

If you don’t love exercising on machines, for example, there are many other ways to get moving more. Walking, gardening, bicycling, dancing, pickleball, golf, and rowing are just a few examples.

Exercise also releases endorphins that lower stress, increase energy levels, and boost mood, which are the more immediately noticeable benefits many people appreciate.

Whiten your teeth-

Whiter teeth can give you a brighter smile and the appearance of a young, fresh mouth. “Yellow or discolored teeth make people look older and less attractive. You can have your teeth whitened by your dentist in the clinic with a procedure called Zoom Advanced Whitening, which is the most effective way.

Eat more nutrient-dense food-

Many people today focus on macronutrient consumption – consuming a certain amount of protein, carbohydrates, and fat. While eating a macronutrient-balanced diet is important, it is at least equally important to consume a diet providing all the micronutrients – vitamins, minerals, and so forth – that your body needs.

Now, processed foods are wildly popular today (as you probably well know), but they are severely lacking in these micronutrients.

To put it simply, the best way to ensure you are getting the nutrients your body needs is by eating whole foods, meaning foods in their unprocessed, natural state. It is also key to ensure this includes plenty of whole fresh fruits and vegetables.

With that noted, many whole foods are very good, but there are certain foods that are true superstars in terms of their nutrient density. In layman’s terms, that means they are jam-packed with nutrients, and eating more of them is simply a brilliant move from a health and longevity standpoint.

Stay away from teeth-staining foods-

Another way to keep your teeth white is to avoid consuming things that leave their mark. Avoid “dark soda, red wine, coffee, tea, soy sauce, balsamic vinegar, and red sauce. The less someone consumes these products the less stain that will form on your teeth. Rinsing your mouth with water after, or drinking through a straw may help—but, straws also can cause mouth wrinkles, so that might not be the best option.

Why Cruciferous Vegetables Are Good for You

Eat cruciferous vegetables-

They are also high in folate, which helps the body produce new, healthy cells. This not only improves skin appearance but also helps overall cellular function.

The green leafy cruciferous vegetables — such as kale, mustard greens, and collard greens – are very high in vitamin K, which is important for bone, blood, and brain health (all of which impact longevity and the aging process.)

And, finally, broccoli, cauliflower, and various other cruciferous vegetables are also very rich sources of chlorophyll. This compound that produces energy for plants promotes cellular energy production in our own bodies and, frankly, has so many benefits that it can be considered a “fountain of youth” compound.

Cruciferous vegetables are in a class all their own in terms of powerful health benefits, which makes it important to eat plenty of them. Cruciferous vegetables also provide very powerful support for healthy liver function, helping it to break down toxins and maintain hormonal balance.

Some of the most common cruciferous veggies are broccoli, cauliflower, cabbage, Brussel sprouts, kale, bok choy, mustard greens, collard greens, arugula, and watercress.

Volunteer-

Having others need you to create positive, rejuvenating feelings that reflect outwardly and there’s a rewarding volunteer option out there for everyone. Research suggests that community service and compassion can act as a buffer against stressful life events, protecting you from its impact.

Be sure to eat healthy fats-

In case you haven’t heard, the idea that “all fats are bad” that was prevalent in the not-so-distant past is downright false. Healthy unsaturated fats – both monounsaturated and polyunsaturated — are actually essential to looking and feeling your best and living longer.

They decrease the risk of heart disease and stroke, lower cholesterol, improve the absorption of vitamins, support hormonal balance, promote healthy skin and hair, and more.

Just some of the foods rich in these healthy fats include avocados, nuts, seeds, and fatty fish such as wild-caught salmon and sardines.  Flax seeds, pumpkin seeds, and nuts are outstanding sources of ALA — especially walnuts, which can provide 200% of the daily recommended amount.

See your Dentist Regularly-

Regular dental checkups and professional cleaning are crucial for keeping an older mouth and gums looking good. It’s important to get cleanings at least two times a year.

Cleanings remove plaque and calculus from the teeth, which will make someone’s mouth look younger.” In addition, brush properly, floss every night, and use a fluoride rinse.

Greatly reduce processed foods-

Along with increasing your consumption of nutrient-dense whole foods, it’s also essential to decrease your consumption of processed foods, which are not only nutrient-deficient but also frequently contain harmful chemicals in the way of artificial additives, MSG, etc.

The definition of “processed” can vary (after all, even frozen or canned foods are technically processed). However, what we’re mainly referring to here are foods that are barely or not at all recognizable as their whole ingredients- or ones that have too many harmful additives.

This includes, for example, foods that contain added sugars and salt, foods stripped of some or all of their nutrient value (such as refined grains), foods with artificial chemicals added, and foods that have been lab-engineered to appeal to human taste buds. In other words, most of the foods are very popular today!

Laugh More !!!

Is laughter really the best medicine, as the saying goes?

Well, there’s actually a growing amount of evidence pointing to the fact that it may at least be amongst the best “medicine” for looking and feeling young and living long!

Not only does laughter feel good at the moment, but it also initiates positive (and long-lasting!) physical and emotional changes in your body. It can boost your mood, decrease pain, enhance immunity, and even improve cardiovascular health.

Having a good laugh also reduces levels of stress hormones like cortisol, epinephrine, and adrenaline. Even better, it releases helpful, feel-good endorphins20, dopamine, and oxytocin.

This may be one of the best aspects of laughter since research has shown time and again that reducing stress and boosting happiness is a proven way to feel younger and live longer. It even makes your body more resistant to disease, which is a true anti-aging superpower!

What is your “prescription,” therefore?

To smile and laugh more!

Because this is one prescription you cannot overdose on and that does equal better health the more you do it!

Meditate and do Yoga-

Research suggests meditation may slow aging by reducing stress, improving well-being, and adjusting hormonal factors. Yoga and deep breathing can also help increase outward signs of attractiveness. These techniques help you relax, open your heart, and center yourself—which gives you a more calm, centered appearance rather than being riddled with stress, which increases aging and makes you look older.

Try new things to boost your brain-

A great way to feel younger instantly and keep your brain younger for longer is to make time for new activities that push your brain to learn and grow. Along with bringing back a sense of youth, every new experience enhances something known as “neuroplasticity.”

Neuroplasticity refers to your brain’s ability to change and adapt and is absolutely

essential to maintaining a youthful, sharp mind. (It basically helps to keep your brain “fit” and “in shape”.)

When you try something new, your brain creates neurons as well as new neural pathways, which is what promotes neuroplasticity. And if you start doing this regularly, you’ll keep creating new neural pathways and lessen the chance that your mind will start declining and getting “rusty”.

This simple yet incredibly powerful way of protecting the youthfulness of your brain is as easy as thinking of an activity or skill you’ve always wanted to learn and then do it.

Yes, it can certainly be a longer-term challenge — such as learning a new language or a musical instrument — but anything that challenges your mind and gets it out of its “comfort zone” is a good thing.

Start practicing Mindfulness for how to look and feel younger-2

Mindfulness has become a bit of a buzzword, but it has some solid health benefits behind it.

Simply defined, mindfulness is the practice of being fully present, at the moment, without judgment. It’s the opposite of the distracted, hectic, and ever-moving world many of us live in regularly.

Practicing mindfulness is wonderful for keeping the mind AND body youthful.

It can lower stress and anxiety, elevate your mood, improve sleep, increase mental focus, strengthen immune system function, lower blood pressure, and increase the flow of blood and oxygen.

Regular practice of mindfulness even results in long-term changes in brain function. With all these incredible anti-aging benefits, how do you start becoming more mindful?

Meditation, yoga, and breathwork are activities most often connected with mindfulness. And, truly, they can be outstanding for your mind and body if you enjoy them and practice them regularly.

However, any activity that prompts you to simply “tune in” to the present moment on a regular basis is also a way to practice mindfulness. You can do housework mindfully, eat mindfully, garden mindfully, walk mindfully, bicycle mindfully, and so forth.

In fact, one way to determine which activities are most likely to get you “into” a mindful state is to try to recall the activities you’ve done where you really “get into it” – you’re in the zone, you’re in the flow state, you’re fully tuned in to the “now,” to use some other common phrases.

For any that come to mind, they’re worth doing more, because this mindfulness is so beneficial (and if it does happen to be housework, you’re going to have one very clean house!

Below are 20 such nutrient-dense superstar foods. Eating a variety of these in your diet routinely is one of the smartest things you can do to look and feel your youngest and live long doing it!

  • Avocados
  • Blueberries
  • Spinach
  • Kale
  • Mushrooms
  • Hemp Seeds
  • Sea Vegetables (such as wakame, nori, kelp, and dulse)
  • Sweet Potatoes
  • Fermented Cabbage (i.e., traditional sauerkraut)
  • Wild-Caught Salmon
  • Almonds
  • Garlic
  • Brazil Nuts
  • Moringa
  • Maqui berries
  • Dragon Fruit
  • Prickly pear

 

 

How to look and feel younger I

Top Foods That shows how to look and feel young

How to Look and feel younger I

There’s an overwhelming amount of health info out there in online events, blogs, articles, and more. And it all presents two very big problems that frustrate and even mislead many people. We have few tips for you as to How to look and feel young

One, so much of it is not evidence-based from sources you can trust.

Two, it causes serious confusion, because people are unclear on what steps to invest their precious time and energy in that will actually make the fastest and most powerful difference in their looks, health and life.

Think back for a second. Remember how you used to want to get older? As a teenager, you couldn’t wait for the freedom of your own apartment. In your 20s, you envied the self-assurance of your older peers. In your 30s, you figured that someday, when you weren’t so busy, you’d have a chance to enjoy the life you were shaping.

And now here you are. How did the years fly by? When did your body change? Where did you misplace your energy? Your optimism? Your glow?

But here’s the thing: You can steal back the youthful qualities you’re nostalgic for. All you need is daily few minutes for yourself.

There’s a lot of pressure in our society, especially on women, to age gracefully. But really, what does that even mean?! Aging at all is most definitely a privilege, and the accumulation of experience and wisdom should not be feared.

Now, here’s the great news. There are powerful non-surgery, non-drug, non-toxic steps you can take that – research shows – can slow and even reverse “the hands of time” in terms of how you look and feel – and even lengthen your life in the process!

In this blog, you’re about to discover the most effective of those ways. And I call them “habits” because, yes, that is ideally what you want to strive toward making each of these.

Now, overall, you’re going to detect a general trend with all of these habits that really is a simple tenet to live by if you want to look and feel your best and live long doing it:

They say aging is inevitable, but why not put it off until the last possible moment? We’ve put together our top BEST time-tested tips on how to look and feel younger starting today!

Looking younger is about taking care of yourself, inside and out.

Pin on Health

Following tips will help get you on track.

Smile Wide –

Young, middle-aged, and older individuals studied thousands of photographs and were asked to guess the age of models with various facial expressions. Neutral expressions yielded the most accurate results, and fearful expressions made subjects look older; happy faces were rated as younger than they really were.

Eat Clean, Greens and Reds – Fill your plates with plants

A plant-based diet is rich in inflammation-fighting antioxidants. When combined with other lifestyle changes, like exercise and not smoking, this way of eating has been shown to lengthen telomeres, according to Harvard research. Compared with a meat-centered diet, plant-based eating offers far more fiber and antioxidants.

Vitamin K—

In kale and other green vegetables—helps your blood coagulate, reducing the impact of bruising. Lycopene in tomatoes gives the skin powerful protection against UV rays. Fruit and veggie consumption resulted in better skin complexion, according to a study.

Staying young and healthy is easier when you eat a healthy diet of mostly fruits and vegetables supplemented with lean protein and whole grains. These foods provide key nutrients that support healthy aging inside and out. Fruits & veggies also boost your intake of important phytonutrients that help defend against damaging free radicals.

Stay out of the sun to stay young-

Damage from the sun’s UVA and UVB ultraviolet light is linked to about 90% of the visible signs of aging. UV rays break down elastin, the tissue that gives skin its elasticity, resulting in a dull, saggy appearance, and they also cause uneven skin tone, wrinkles, and age spots. The damage may not show for years, so early prevention is critical.

Eat more fruits- 

Sorbitol, which gives grapes, berries, plums, and pears their sweetness, is a humectant, a substance that attracts water when applied to the skin, helping it absorb and retain moisture.

Touch up your hair-

As we age, our hair color changes. It often becomes coarser in texture and drier. Heat styling can damage hair. Whether you have your hair washed at home or at a salon, use deep conditioning treatments regularly to combat dryness.

Cleanse and moisturize your face-

Cleansing and moisturizing help protect skin and keep it healthy; but banish regular soap, which can be drying for older skin. Instead, use a cleanser that gently washes without stripping skin of its natural moisture. Avoid skin toners, especially those with a stringent or alcohol base. Follow with a good moisturizer, morning and night.

Conceal your problem areas-

If you have a wrinkly neck or jowls, avoid tight-fitting or crew-neck tops, which squeeze skin upward. A shirt collar over a round-necked jersey is a better option. Wear dark-colored shirts if you have a large belly.

Give yourself a hand or two-

A study showed that people could accurately guess women’s ages by looking at their hands. Use a good hand cream frequently, preferably one that contains SPF for daytime. Brighten dull hands by exfoliating regularly: Mix sea salt with lemon juice and gently scrub into your hands with a soft toothbrush.

Wear less makeup-

Instead of heavy makeup, pick radiant hues that mimic the look of natural youth, says makeup artist. As we age our skin loosens and is not as taut as it once was, so the more makeup you apply, the more it can move, settle, and travel, Less makeup will adhere to mature skin much better so you stay looking fresh all day.

Boost your physical activity-

Make sure you’re active daily – recent research shows that vigorous exercise, particularly high-intensity interval training, can slow aging by almost a decade at a cellular level! Exercise also increases blood flow, moving oxygen and nutrients to work cells in the body – skin included – promoting a more youthful look.

Exercise 6 hours a week-

A study showed that regular exercise can slow the aging process. You’ll fend off muscle loss and sleep better when you exercise most days of the week. Combine cardiovascular exercise for the heart and lungs, resistance exercise for muscles, and stretching for flexibility.

Drink more water-

Our body is mostly water, and our skin is our body’s biggest organ—so we need to keep hydrated to avoid it looking dry and dull, and creating wrinkles. “The more hydrated you are, the more plump, subtle, and youthful your skin will appear,” says fitness and nutrition experts.

In addition, staying hydrated can improve energy levels and fight against cravings, which makes it easier to stay on target with your exercise goals and healthy eating habits.

Dress Smart not Shapeless-

Dress for the size you are, not the size you were—but hiding in big, baggy clothes isn’t flattering. Tailored, clean lines look sharper. It’s not about volume but the cut of a garment. It’s better to break free from hiding yourself in your clothing and stand tall and proud in well-fitting garments—not only will you look better but you’ll give yourself an emotional boost by allowing you to step into your star power.

Pick pants with Lycra-

A stretchy material may give your bottom a boost, but try on stretchy pants before buying. If you have a curvy body type, a bit of Lycra makes for a better fit. However, if pants with Lycra are too tight, it creates an unsightly ripple effect. If Lycra’s not working on the outside, try Lycra tights or a body-shaper underneath well-tailored pants.

Avoid tobacco products-

Smoking is one of the worst things you can do to your body and skin. Ditching tobacco is essential if you want to stay young-looking. Cigars and cigarettes reduce vitamin C in the body, leading to collagen breakdown and wrinkle formation.

Smoking also dehydrates the skin, giving smokers dry, dull complexions. And the repeated physical act of smoking leads to significantly more wrinkles around the mouth.

Seek out certain skincare ingredients-

No surprise—SPF protects against free radical damage from the sun’s UV radiation that leads to collagen breakdown, sagging skin, and wrinkles, says dermatologist  Skin Care experts. But there are other game-changing skincare ingredients to look for, too.

Retinol and alpha-hydroxy acids (AHAs) can rejuvenate the skin and eliminate fine lines and wrinkles. Hyaluronic acid helps your skin retain moisture, which gives it a smooth, glowing look.

Notice your neckline-

Although the most flattering neckline depends on your face shape, hairstyle, neck shape and length, and your shoulder structure, one neckline, in particular, tends to be most flattering: A classic V-neck with a collar creates a linear line that makes us look taller and thinner, and the bit of a collar detracts from the appearance of an older neck while spotlighting our face,

Get plenty of Protein-

Your body needs a ready supply of protein available to build new collagen and elastin. You don’t need to eat like a bodybuilder. Just aim to eat a small amount of high-quality protein at every meal, like nonfat plain Greek yogurt at breakfast, beans or peas at lunch, a whey protein shake for a mid-day boost, and lean poultry or fish at dinner.

Consider Colors-

A pop of color can be fun and youthful, but it’s not necessary to wear it from head to toe. You can accent your outfit with a modern trend color, but you don’t want to look dated and old by holding on to a trendy colorway past its expiration date. It’s really not about age but about sophistication—classic neutral colors are always chic.

Take it easy-

Staying young means stressing less. Set aside a small chunk of time every day, about 10-20 minutes, to relax, meditate, or just breathe deeply, while letting worries melt away and helping yourself look younger naturally.

Accessorize-

Show your personality with fun accent pieces that don’t have an age or body type attached. If you opt for classic clothes, which are always chic, a dash of an interesting accent by way of an accessory will instantly keep the look modern and fresh so you maintain a relevant and youthful appearance,

How Exercise Protects Your Brain's Health – Cleveland Clinic

Exercise your brain-

“Use it or lose it” is true when it comes to brain function. In the same way that physical exercise helps brain fitness by improving both long-term and episodic memory as well as concentration, brain exercises may be able to “train” your brain and keep cognitive decline at bay even up to 10 years later.

Keep fit with puzzles, Sudoku, learning new languages or skills, or playing an instrument – whatever gets your brain going.

Let go of stress and conflict-

Studies have shown stress actually ages your cells—but this aging can also be reversed with lifestyle changes that include stress management. When you reduce stress and conflict, you are turning off stress hormones such as adrenaline and cortisol, and activating endorphins, the natural pain killers in your body, which make everything about you more youthful.

Highlight your eyes-

When it comes to youthful eye makeup, try tips from experts and their signature move. You want to highlight the eyes using a cream or powder pearlescent champagne hue.

Apply it only under the eyebrows and on the inside corners of the eyes. For eye shadow, stick with lighter neutral hues like light brown, quartz, or taupe, and use a pearl or matte formula, not glitter or high shimmer.

Sleep on your back-

The way you sleep can affect the way wrinkles develop on your face. Just as when muscle movement against collagen, like laughing or frowning, can promote its breakdown, “sleep lines” can be formed through the nightly application of pressure as we lie with our faces against the pillow.

Sleeping on your back instead of on your stomach or sides alleviates pressure on the face, helping to prevent these wrinkles.

Load up on Antioxidants-

Antioxidants like vitamins A and C fight against free radicals, helping you maintain a younger appearance. When free radicals from diet or the environment threaten to damage skin cells, antioxidants fight against these compounds and protect skin cells.

Diets rich in antioxidants may help to fight against damage from the sun and the environment, and protect against inflammation that accelerates aging. Eat oranges, strawberries, blueberries, bell peppers, and spinach to reap these benefits.

Flaunt a natural pout-

Red lips look heavy and unnatural, but a more natural lip color adds a youthful glow. Plus, dark lipstick can “bleed” out of lips into lines around the mouth. Dark shades will make lips recede. Use a clear or flesh-color lip liner to seal in the color without getting that ring-around-the-lip look. Also, choose a gloss instead of a matte lipstick for more fullness and shine.

Cut down on sugar and salt-

A healthy, youthful body needs healthy nutrients—and to avoid unhealthy ones. Added sugars and excessive salt intake can increase inflammation in the body, which can accelerate the aging process.

Inflammation produces enzymes that break down collagen in the skin. The end result is accelerated wrinkling and sagging of the skin, leading to an aged appearance. One study found people with a high blood sugar level were perceived to be older; another found salt increased cell aging in overweight people.

Keep Companionship-

Having a partner in life, whether a spouse or even a companion animal, can have a positive effect on aging. Both can help lower stress, improve brain function, boost immunity and mood, and help us live longer. Consider it a testament to the power of love!

Strive for healthy relationships-

Letting go of toxic relationships and nurturing those that are healthy are good for your body as well as your mind. Research shows love releases the “feel-good hormone” oxytocin, which can lower blood pressure, and better blood flow leads to a more radiant appearance. Positive relationships nurture the positive energy in you. Love and appreciation from others make you happy, more relaxed, and more attractive.

Drink less alcohol-

As with sugar and salt, it’s best not to overindulge in alcohol because of its negative effects on the body—even at the cellular level, studies have found. “Alcohol can dehydrate skin and increase inflammation, both of which can accelerate aging and give skin a dry, wrinkled appearance. Although alcohol may have some health benefits, it’s best to drink in moderation, along with plenty of water.

Get strong with protein-

Our lean muscle mass is made up of protein, so getting enough in your diet can help build and maintain your muscles to keep fit. A loss of muscle can lead to a loss of strength and balance, accelerating the aging process. Less defined muscle on the body can also cause the appearance of looser, sagging skin, making you appear older than your biological age. Focus on plant protein rather than a lot of meat for a healthy diet.

Headline: Understanding Aging Skin and How to Treat It — Feed Your Flaws

Treat aging skin-

“Age spots” are really sun-damaged skin. “The key to removing age spots is to exfoliate the skin to remove the darkened areas. Lightening serums may work, and professional chemical peels or laser removal are options, too. People concerned about age-related spots should consult with their board-certified dermatologist on the best treatment for their case,

Take a pilates class-

Pilates will help you stand up straight instead of hunched over, and give you the energy to move about. Pilates can help to increase core strength and improve posture. “Holding your body more upright with improved posture improves balance, protects against falls and helps you look younger.

Get your beauty rest-

Beauty sleep is a real thing—your body needs the rest time (seven to nine hours) to rejuvenate and repair your body’s cells and get gorgeous overnight. You know lack of sleep causes puffy eyes and dark circles, but there are other effects, too.

Lack of sleep dries out your skin, making wrinkles deeper and more visible. Collagen production increases during sleep, preventing sagging, and blood flow increase so your complexion looks better and younger.

Be careful with Bangs-

You might think bangs hide forehead wrinkles, but that doesn’t mean they should be straight, full curtains across the face. Too often I see women with these awful, unflattering, boxy bangs that they have because they think it makes them look younger when it really just ages them further. If you have bangs that suit you, the bangs will bring out your facial features and distract you from your problem areas. A soft sweep across the forehead may be all that’s needed.

Going gray is OK-

Although coloring your hair may make you feel younger, don’t feel attached to it. For some women, upkeep becomes impossible and you actually look younger and fresher with a full head of gray or white natural hair with a gloss over it, rather than fully covered. It depends on maintenance and the time you are willing to spend.

Don’t act your age-

Mind wins over matter when it comes to aging because studies show that people who thrive in old age think younger. In fact, having a positive self-perception of aging can mean up to an additional 7.5 years in longevity, and those over 40 who remain positive feel up to 20% younger than their biological age.

Keep your hair loose-

Although a tight ponytail may give your face a little lift, ultimately softer, carefree hair provides a more youthful, undone look. If hair is regularly too coiffed, there is a definite feeling of, ‘I put a ton of effort into looking younger,’ versus something that is less tight, less uptight, and more casual with a feeling of effortlessness

Try home remedies for skin rejuvenation-

The old trick of cucumber slices on the eye—as well as other cool things like cold tea bags or sweet potato slices—constricts blood vessels and reduces eye puffiness.

Some other home remedies? “Cleaning your skin with lemon juice can lighten sunspots. Turmeric helps decrease free radical release. Try adding the spice to foods, or take an over-the-counter capsule.

 

Exercise and Physical Activity | HIV.gov

How to beat fatigue

Article: Remote working: Causing fatigue rather than comfort — People Matters

How to beat fatigue

What is Fatigue

If you’ve ever been fatigued, you know the signs: feeling tired, sluggish, no energy, rundown, and like your get-up-and-go has got up and gone. Fatigue is a common complaint in the general population and in people with physical illnesses and those with mood disorders.

Fatigue is subjective and multi-sensory, so it can be difficult to measure and classify. Fatigue also varies in duration and intensity in individuals and in its effect on their ability to perform daily activities.

True fatigue is defined as unusual and overwhelming tiredness that cannot be overcome by simply resting, unlike fatigue resulting from short-term physical or mental effort. With short-term fatigue, you are back to your regular self with a bit of rest. Persistent fatigue can make you feel like you are missing out on life.

Prevalence of Fatigue

People of all ages may experience fatigue. Fatigue can become an issue due to illness or other reasons and is a common complaint with people as they age. According to international studies, one-third of the adult population complains to their doctor of fatigue. In general, fatigue tends to affect more women than men, is more prevalent in low socioeconomic populations, and increases with advancing age.

Causes of Fatigue

While fatigue is commonly associated with growing older, many other factors such as stress, anxiety, and depression can contribute to fatigue. Fatigue can be a symptom that accompanies many illnesses, including rheumatoid disorders, multiple sclerosis, heart conditions, cancer, diabetes, and food allergies. If you have or suspect there is a medical condition behind your fatigue, consult a qualified medical practitioner. Some medications can cause fatigue, so if you are taking medications, check the possible side effects of fatigue.

How to reduce fatigue

Many factors contributing to fatigue are related to lifestyle habits, including but not limited to nutrition, movement, sleep and stress management. Establishing new habits to support the mind and body can go a long way to lessening fatigue. Below are some scientifically proven strategies to lower fatigue and help you feel more energized.

Different ways to fight fatigue

A. Hydrate: Water is essential for all functions of the human body, including the transport of nutrients from the food we eat. About 45%-75% of our body weight is water, and when we are low on fluids, we can feel tired or weak.

Even mild dehydration can lead to increased tension, anxiety, and fatigue. When we are dehydrated, the blood retains sodium, thickening the blood and making the heart work harder to circulate the blood through the body.

A general guideline is to drink half your body weight in pounds as ounces of water. For example, if you weigh 200 pounds then your daily recommended water intake would be 100 ounces or around twelve 8-ounce glasses of water. If your current water intake is well below the recommended guideline, gradually increase your hydration over time. Drink extra water if exercising or sweating more than usual.

B. Have regular routines: Our bodies naturally operate and thrive on rhythms and cycles called circadian rhythms. Some cycles are obvious, like heart rate, respiration, and menstruation.

Not so obvious are rhythms controlled internally, like immune function, digestion, and the endocrine system. External factors affecting these systems include seasonal factors, light exposure, meal timing, sleep schedule, and timing of physical exercise.

The good news is that many of these factors can be managed with lifestyle choices. To help protect circadian rhythms, set and keep regular routines for waking and sleeping, exercising, and eating.

Both the timing and type of light exposure are especially important to our internal rhythms. The body is especially sensitive to blue light emitted from electronic devices, computer screens, and televisions.

Natural morning sunlight is at the blue side of the light spectrum, signaling the body to suppress the production of melatonin. In the evening, natural sunlight leans toward the red end of the spectrum, stimulating the production of melatonin essential for quality sleep.

How to beat Fatigue

Since fatigue is often connected to poor sleep, it’s better to avoid exposure to blue light in the evening so that the body will produce melatonin in preparation for sleep.

C. Practice a good sleep routine: Sleep deprivation resulting from poor quality sleep, especially when chronic, leaves the brain exhausted. A tired brain leads to fatigue, so improving sleep quality will help boost daytime energy levels.

Practicing good sleep hygiene means creating the right environment and following recommended behaviors to promote consistent, uninterrupted sleep. A sleep-promoting environment is one that is dark, quiet, the right temperature, and only used for sleep. While not proven to be a cure for insomnia, good sleep hygiene can help improve sleep quality and help lessen fatigue caused by poor sleep.

To improve quality of sleep, try following sleep practices

Set a regular sleep schedule

  • Set 60-120 minutes to prepare for bed with a wind-down routine
  • Dim lights after dark
  • Avoid exposure to blue light from electronics.

D. Shed some pounds: Carrying extra weight is associated with a higher incidence of persistent daytime fatigue. Considering that nearly 70% of the U.S. population is overweight or obese, it is not surprising that fatigue is such a common issue.

Sleep apnea is commonly considered the culprit, but one study conducted over a seven-year period found that fatigue is actually related to metabolic and psychological factors common with obesity.

Excessive body fat negatively impacts the immune system, causing the release of inflammatory compounds that are associated with sleepiness and fatigue.

The good news is that healthy weight loss in people who are overweight is a predictor of a reduction in fatigue and excessive daytime sleepiness.

E Move your body but don’t overdo it: In a series of population-based studies conducted over several years, the relationship between physical activity, energy, and fatigue was examined. These studies suggest an association between physical activity and a reduced risk of experiencing feelings of low energy and fatigue.

Fatigue is generally associated with a lack of physical activity; however, excessive physical activity can actually cause fatigue. One study showed that 10-20 hours per week of exercise training is associated with increased fatigue in people with medical conditions.

The bottom line: some physical activity can help fight fatigue, but don’t over-exercise. If you are just beginning to exercise, increase gradually. Monitor yourself and notice if you feel energized or depleted after physical activity even once you’ve rested. If your day-to-day exercise routine leaves you chronically fatigued, consider cutting back.

F. Practice Yoga: The ancient practice of yoga incorporates many components, including meditation, breathing, stretching, and strengthening. Yoga has been shown to have a positive therapeutic effect on various ailments and conditions.

Study results show that yoga can reduce stress, anxiety, depression, and chronic pain, improve sleep, and enhance overall well-being and quality of life. One study of seniors found improvements in an overall sense of well-being, energy, and fatigue over a six-month period of regular yoga practice.

G. Eat for Energy: Some foods can actually cause fatigue, so it’s important to eat a nutrient-dense diet based on whole foods. Inadequate nutrition is identified as one of the key mechanisms contributing to fatigue.

Reduce or eliminate processed and packaged foods and instead eat a diet rich in quality proteins, healthy fats, and colorful fruits and vegetables, especially leafy green vegetables, which are high in iron.

Foods containing toxins, pesticides, and hormones require more energy to be metabolized by the liver. Organic, grass-fed, wild, and pastured foods are easier for the body to process and have better nutrient profiles. Eat seasonally and locally grown as much as possible for the highest nutrient value.

H. Consume enough Omega-3 Fatty Acids: Deficiency in omega-3 polyunsaturated fatty acids has been associated with fatigue, depression, anxiety, and other inflammatory conditions. The typical western diet is often low in omega-3 fatty acids, so adding more to your diet could help with fatigue.

Dietary sources of omega-3s include leafy greens, walnuts, flax-fed chicken eggs, and fatty fish like wild salmon, anchovies, and mackerel. Omega-3 fatty acids in supplement form are a common recommendation.

Supplementation with fish oil has been associated with a reduction of fatigue and inflammatory markers in lupus, chronic fatigue syndrome, and rheumatic diseases

Try hydrotherapy: Hydrotherapy uses water for health benefits and the therapeutic treatment of various illnesses. This can include water at various temperatures and different levels of immersion. Hydrotherapy may incorporate a single type of therapy or be used in combination, such as cold water immersion followed by a hot steam bath or sauna.

A study of fibromyalgia patients who participated in warm water hydrotherapy showed improvement in pain, sleep, fatigue, stiffness, and general well-being. One meta-analysis study showed that regular outdoor winter swimming significantly reduced tension and fatigue and improved mood.

Basic forms of cold therapy include plunging in cold water or simply taking cold showers. Start by switching your shower to cold for 30 seconds and then alternate between hot and cold.

Consider adding cold, hot, or a combination of hydrotherapies to help lower fatigue.

I. Spend time with friends: Positive social relations are good for health and longevity overall. While we all have varied preferences for how much time we want to spend around others, loneliness is associated with the development of pain, depression, and fatigue, especially over the long term.

Loneliness is not uncommon: more than one-third of adults over 45 feel lonely. Loneliness can also cause dysregulation of the immune system, making the person less able to fight off viruses which can lead to illness.

Check in with your feelings. Loneliness is the feeling of being alone, whether or not you are actually alone. If you notice feelings of loneliness, make an effort to spend time with friends or loved ones. Consider working with a professional if loneliness is severe.

J. Spend time in nature: There is growing evidence supporting the positive benefits on the mental well-being of spending time in natural environments. Forest bathing and nature therapy have garnered more attention for their benefits on human health.

A 2017 study reported benefits of nature therapy that include improvement in immune function, cardiovascular system function, respiratory system function, depression and anxiety, mental relaxation, and feelings of gratitude.

Getting outdoors daily or for regular brisk walks can significantly reduce fatigue. For even greater benefit, try walking barefoot on the earth. Studies have shown that contact with bare skin on the ground reduces stress and improves sleep, both of which will help lower fatigue.

K. Manage Stress: Fatigue is consistently associated with stress, work overload, too little vacation or leisure time, and frequent conflicts with others. Stress is not simply the presence of these factors but is also our perception of stress and how we respond to it. Evaluate the stressors in your life.

Take steps to remove the worst offenders, if possible. If stressors can’t be removed permanently or immediately, participate in stress reduction practices like deep belly breathing, meditation, or physical movement.

L. Cut out Caffeine: When suffering from fatigue, many people habitually reach for caffeine-infused food and beverages to get over energy slumps. This can lead to increased tolerance, requiring even more caffeine to promote alertness.

Habitual caffeine users may also experience physical, emotional, and psychological dependence. Long-term consumption of caffeine has been associated with decreased alertness and increased fatigue, sleep loss, and disruption of circadian rhythms.

If you have a caffeine habit, cut back gradually to minimize the symptoms of caffeine withdrawal. Start off by using ¼ decaffeinated plus ¾ caffeinated, then gradually increase the proportion of decaffeinated over a week or so until you are drinking 100% decaffeinated coffee or tea.

Try substituting dandelion root tea or other herbal teas instead of reaching for a cup of coffee.

M. Eliminate Alcohol: Alcohol can aggravate or lead to fatigue in several ways. Alcohol contributes to poor sleep quality and less REM, which results in daytime sluggishness. Alcohol also interrupts circadian rhythms, dysregulating hormones responsible for good sleep necessary for daytime energy.

Malabsorption of nutrients, including vitamin B12, folic acid, and nitrogen, is associated with alcohol consumption that leads to nutrient deficiencies linked to fatigue. Lower or eliminate your consumption of alcohol to improve daytime energy levels.

N. Take a break from Technology: There’s no doubt that many people have become addicted to the instant and constant access to information by compulsively checking in online, a condition coined “infomania.” This is often combined with multi-tasking, meaning our brains do not get a break while we juggle information from many sources.

The resulting information overload leads to fatigue, affecting relationships and sleep, and can also lead to depression and anxiety. Assess your habitual use of technology. Resist the urge to check your phone or email unless necessary. Give yourself limits and schedule technology breaks.

  1. Take a break from sitting: Many of us sit all day, and this can be adding to symptoms of fatigue. A large population-based study in Sweden found that longer sitting times are associated with fatigue across all ages. If you spend a lot of time sitting, take light walking breaks to combat fatigue.
  2. Learn to say NO: Overcommitting, both personally and professionally, can cause anxiety, stress, exhaustion, fatigue, and even illness. If you find yourself overcommitted, ask yourself why you might have a hard time saying no.

Could it be that there is an underlying ambition, a need to control, or a need for approval? Knowing that over-commitment is affecting you physically, learn how to say no.

Practice a few phrases ahead of time, like “Thank you for thinking of me but the timing isn’t good right now” or even a simple “No thanks.” Be firm and don’t feel the need to explain or apologize.

O. Figure out food intolerances and sensitivities: Food intolerances are commonly reported by people who suffer from chronic fatigue. Keeping a food diary along with an elimination/reintroduction diet is an effective way to get to the bottom of food intolerances and sensitivities.

It’s best to work with a qualified health practitioner to ensure you get proper nutrition and the answers you are looking for.

P. Change your mindset: The way we think about fatigue can make fatigue even more persistent. Focusing on how badly the fatigue is affecting you may actually make the fatigue persist. When we believe that there is something we can do, we are motivated to take action.

Instead of ruminating on the sensations of fatigue, distract yourself with positive thoughts or implement some of the strategies in this guide.

DVIDS - Images - Tips to help avoid mental fatigue and burnout

 

☆ Fatigue and Cancer ⋆ Santa Barbara Deep Tissue - Riktr PRO Massage, Nicola, LMT

International Yoga Day 2021

International Yoga Day 2021

International Yoga Day 2021

Yoga is the dance of every cell with the music of every breath that creates inner serenity and harmony. International Yoga Day 2021 will be observed on June 21 this year to highlight the importance of Yoga and the pivotal role it plays in rejuvenating our mind and the body, leading to a healthier lifestyle.

Yoga not only provides physical and mental relaxation but also develops strength and resilience. The numerous benefits of Yoga make it a popular practice for people across the globe, especially in times of a pandemic when mental and physical health is under stress.

Yoga is believed to have originated in India thousands of years ago and also finds mention in ancient mythological books like the Rig Veda. On 27 September 2014, Prime Minister Narendra Modi, during his speech at the United Nations (UN) General Assembly, proposed the idea of practicing ‘Yoga Day’.

In his speech, Modi termed Yoga as an ‘invaluable gift of India’s ancient tradition’ and highlighted the importance of yoga for maintaining ‘harmony between man and nature. The draft resolution passed by India was backed by 177 nations and the first International Yoga Day was celebrated on June 21, 2015.

Yoga Day is on June 21. Yoga has become a part of daily life for millions of people worldwide. It has emerged as the most friendly and trusted way to keep fit. The COVID-19 pandemic has disrupted schedules and people who are recovering or have recovered from the infection are still battling weakness and other health issues.

Meditation and yoga under supervision help such people to get back to normal lives faster, according to experts. Online yoga classes have become very popular during the pandemic and it is easy to access expert advice on yoga.

The Permanent Mission of India in New York will be commemorating the 7th International Day of Yoga on June 21, 2021. The celebrations will be marked at a time when COVID-19 pandemic continues to upend the lives and livelihoods of people globally.

Beyond its immediate impact on physical health, the COVID-19 pandemic has also exacerbated psychological suffering and mental health problems, including depression and anxiety, as pandemic-related restrictions continue in various forms in many countries.

This has highlighted the urgent need to address the mental health dimension of the pandemic, in addition to the physical health aspects.

The message of Yoga in promoting – both the physical and mental well-being of humanity – has never been more relevant. A growing trend of people around the world embracing Yoga to stay healthy and rejuvenated and to fight social isolation and depression has been witnessed during the pandemic.

Yoga is also playing a significant role in the psycho-social care and rehabilitation of COVID-19 patients in quarantine and isolation. They are particularly useful in allaying their fears and anxiety.

Recognizing this important role of Yoga, this year’s commemoration of the International Day of Yoga will be focused on “Yoga for well-being”, i.e. how the practice of Yoga can promote the holistic health of every individual.

The celebrations will commence with messages from the President of the United Nations General Assembly and the Deputy Secretary-General of the United Nations, which will be followed by demonstrations of Yoga exercises (asanas) to improve physical, mental, emotional, and spiritual health and an Interactive panel discussion on “Yoga for well-being”.

The theme for International Yoga Day 2021

According to the UN website, the theme for International Yoga Day 2021 is ‘Yoga for well-being’, i.e. how the practice of Yoga can promote the holistic health of every individual.

With the COVID-19 pandemic exacerbating psychological suffering and mental health problems, many people have been embracing Yoga to stay healthy and to fight isolation and depression.

Yoga plays an important role in the psycho-social care and rehabilitation of COVID-19 patients in quarantine and isolation. As per the website, the message of Yoga in promoting both the physical and mental well-being of humanity has never been more relevant.

The World Health Organisation (WHO) has also asked its member states to practice Yoga and has included it in its Global Action Plan for physical activity 2018-30.

The Day will be marked at a time when COVID-19 pandemic continues to upend the lives and livelihoods of people globally.

Beyond its immediate impact on physical health, the COVID-19 pandemic has also exacerbated psychological suffering and mental health problems, including depression and anxiety, as pandemic-related restrictions continue in various forms in many countries.

This has highlighted the urgent need to address the mental health dimension of the pandemic, in addition to the physical health aspects. The message of Yoga in promoting both the physical and mental well-being of humanity has never been more relevant.

A growing trend of people around the world embracing Yoga to stay healthy and rejuvenated and to fight social isolation and depression has been witnessed during the pandemic.

Yoga is also playing a significant role in the psycho-social care and rehabilitation of COVID-19 patients in quarantine and isolation. It is particularly helpful in allaying their fears and anxiety.

Recognizing this important role of Yoga, this year’s commemoration of the International Day of Yoga focuses on “Yoga for well-being” – how the practice of Yoga can promote the holistic health of every individual.

The United Nations offers yoga resources to its personnel and others on the COVID-19 portal’s section on Wellness. The World Health Organization mentions yoga as a means to improve health in its Global action plan on physical activity 2018–2030: more active people for a healthier world.

UNICEF says kids can practice many yoga poses without any risk and get the same benefits that adults do. These benefits include increased flexibility and fitness, mindfulness, and relaxation.

What is yoga and why do we celebrate-

Yoga is an ancient physical, mental and spiritual practice that originated in India. The word ‘yoga’ derives from Sanskrit and means to join or to unite, symbolizing the union of body and consciousness.

Today it is practiced in various forms around the world and continues to grow in popularity. Recognizing its universal appeal, on 11 December 2014, the United Nations proclaimed 21 June as the International Day of Yoga by resolution 69/131.

The International Day of Yoga aims to raise awareness worldwide of the many benefits of practicing yoga. The draft resolution establishing the International Day of Yoga was proposed by India and endorsed by a record 177 member states.

Yoga embodies unity of mind and body, thought and action … a holistic approach [that] is valuable to our health and our well-being. Yoga is not just about exercise; it is a way to discover the sense of oneness with yourself, the world, and nature.”

The resolution notes “the importance of individuals and populations making healthier choices and following lifestyle patterns that foster good health.”

In this regard, the World Health Organization has also urged its member states to help their citizens reduce physical inactivity, which is among the top ten leading causes of death worldwide, and a key risk factor for non-communicable diseases, such as cardiovascular diseases, cancer, and diabetes.

But yoga is more than physical activity. In the words of one of its most famous practitioners, the late B. K. S. Iyengar, “Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of one’s actions.”

Mother and daughter doing fitness exercises on mat at home - Go Mommy

Yoga poses for Kids-

Here we list yoga poses that are safe and easy to get your children started. Practice regularly and keep fit always.

Mountain Pose

A great pose to begin with, this is the foundation of most standing stretches. Begin with feet planted firmly on the ground, big toes touching but heels slightly apart. Arms should be by your side with hands facing forwards. The back of your head, neck, and back should be straight and aligned. Hold this pose for at least one minute. It will set you up for the rest of your practice.

Upward Salute

In Mountain Pose, take a deep breath in. Upon exhaling, raise the arms up, bringing the palms together overhead. Your shoulders should be in line with your arms. So keep your arms parallel above your head if your shoulders and arms can’t line up when your palms are touching. This is a straightforward pose for children to try and it’s grounding.

Cat Pose

It’s always good to get kids’ imagination going and poses named after animals do just that! For Cat Pose, get down on hands and knees, then curl the spine upwards. This should involve drawing the head and shoulders towards the stomach. Bonus points for the best meow!

Cow Pose

Cow Pose goes hand in hand with Cat Pose; they’re most beneficial when done together in sequence. From Cat Pose, round the spine in the other direction, with shoulders open and head facing upwards.

To get the benefit of this stretch, alternate with Cat Pose, so you would hold each pose for a few seconds before moving into the other. Watch out for this one, once you tell your little ones to get into ‘Cow Pose’ you may hear some mooing!

Child’s Pose

Kids will love this one because it’s named after them! Plus, it helps that it’s a relaxing recovery stretch. Get down onto your knees and rest your bottom on your heels. Separate the knees outwards while bending forward so that the chest can either rest on top of or between the knees.

Arms are either stretched out in front or back towards the feet. You may have to remind your little ones that they can’t stay in this pose for the whole session!

Happy Baby

For even younger children, or those that sometimes act like it, get them into the Happy Baby Pose! Lying on the back, bring the knees into the chest. Hold the outsides of the feet, or shins – wherever is comfortable.

Open the legs a little wider than the torso, bringing the knees towards the armpits. In this position, rock side to side (like a baby.) This will massage the lower back and is sure to get a few gurgles, even from parents!

Tree Pose

Rather than emphasizing flexibility, this pose works on balance. Start off in Mountain Pose and put your weight onto either left or right foot. Bend the opposite knee, lifting that foot. Grab your lifted foot and bring it closer to your groin.

Plant the sole of the lifted foot against the opposite leg at the ankle, shin, or thigh – whichever is most comfortable. At the same time, twist the knee outwards. Toes should be pointing down to the floor.

Get kids to concentrate on a fixed point to keep their balance. After holding for a few seconds, release the foot and lower to the floor. Repeat on the opposite side.

Your little one will enjoy seeing how long they can balance without having to put their foot down. There will be some inevitable giggles as they have to drop their foot a few times at the start.

Cobra Pose

Lying on the floor on your belly, stretch your legs out behind you with the tops of your feet touching the floor. Place the palms of your hands on the floor, under your shoulders.

Your elbows should be pointing to the sky. Squeeze them towards one another and use this momentum to lift your chest off the ground. As you lower yourself out of this pose, exhale. Hissing optional!

Eagle Pose

This one will have your little one all tied in knots! They’ll love the challenge of perfecting this pose and will be sure to have a few giggles. In the Mountain pose, slightly bend both knees and lift one foot.

Try to stay balanced as you cross the lifted thigh over the other. With the toes pointing to the floor, hook the lifted foot around the opposite calf. See if you can get your toes peeking out at the side of the calf.

While still balancing on one foot, stretch your arms straight out in front of you. Cross the opposite arm to the bent leg over the other arm. Bend the elbows so that the forearms lift up.

Your palms should be facing away from one another. Now try crossing the forearms and pressing the palms together. Lift the arms towards the sky and hold for 30 seconds. Now try to untangle yourself!

Corpse Pose

Creep out your kids when you tell them to get into this pose! It may seem like an easy pose, after all, how hard can lying on your back be? Yet, to make this pose effective, you want to achieve total relaxation.

This is often difficult enough in itself. Corpse Pose should always be the last position in a yoga sequence as you wind down. You may need some blankets for this, to prop up your head or drape over yourself. Or, pop a sweater on because relaxing lowers the body’s temperature.

This is the only pose on the list which requires you not to move for the most part, because we know that kids can’t always stay still! But, once they’ve gone through all these poses, they will be glad to rest for a while.

To get into the position, sit on your bottom with feet planted on the ground (with knees bent). With a straight back, lean back onto the elbows and then slowly onto the ground. From there, stretch one leg out after the other.

Make sure feet are facing away from one another, without forcing them. You should feel relaxed and loose. Arms should be stretched away from your body with the palms of the hands facing upwards.

Your head should be resting on the floor and tucked into the back of the neck. Close your eyes, relax the face and let the tongue feel heavy. Concentrate on your breathing, inhaling through the nose and exhaling from the mouth. Stay in this pose for about 5 minutes and try to empty your mind.

To get up, roll onto one side and using the opposite hand, push yourself off the ground into a seated position.

Basic rules for Yoga

  1. Yoga should be done on empty stomach. One needs to wait for at least three hours before practicing yoga, say experts. Avoid sipping tea or coffee while practicing yoga
  2. One should begin with easy yoga poses and then move on to the tough ones.
  3. Relax for 10 seconds at least after each yoga exercise.
  4. Comfortable clothes are essential for practicing yoga.
  5. Yoga must not be practiced on hard ground. Experts advise using yoga mats or a thick bed sheet for yoga.
  6. Morning is said to be the best time for practicing yoga
  7. Food can be taken after an hour of practicing yoga.
  8. It is always better to practice yoga where there is abundant clean air.
  9. It is better to take shower after practicing yoga.
  10. The benefits of yoga can be enjoyed only when one is discipline and regular in practicing yoga.

 

Quotes on Yoga Day-

Yoga is the journey of the self, to the self, through the self.

Yoga is the fountain of youth. You are only as young as your spine is flexible.

You are not just doing some exercise, it is much more. It is to expand your awareness. sharpen your intellect, and enhance your intuitive ability.

Let’s make a posture and not a pose.

Yoga is a light that once lit will dim, the better your practice the better your flame.

Yoga makes you harmonious with nature and teaches you to be joyfully curious about your inner world.

Become friends with happiness and health with yoga and meditation.

Yoga is not about touching your toes, it is what you learn on your way down.

Calming the mind is yoga. Not just standing on the head.

Yoga is the artwork of awareness on the canvas of body, mind, and soul.

Yoga is the art of wasting time without any guilt.

Yoga is a method to come to a nondreaming. Yoga is a science to be in the here and now.

Yoga is a way to freedom.

The body benefits from movement, and the mind benefits from stillness.

Yoga teaches us to cure what needs to be endured and endure what cannot be cured.

 

Covid-19 challenges and how to deal

Covid-19 challenges and how to deal

Covid-19 challenges and how to deal

The enormous scale of the crisis and the impact it is having is naturally causing a lot of fear, uncertainty, and anxiety across the globe. Due to this global population is facing Covid-19 challenges and how to deal is a major problem. Add social isolation, disrupted work and family routines, cabin fever, and economic instability, and it is understandable that our mental health is suffering.

A recent survey found that 45% of adults feel that worry and stress related to coronavirus have had a negative impact on their mental health.

The COVID-19 pandemic and the resulting economic recession have negatively affected many people’s mental health and created new barriers for people already suffering from mental illness and substance use disorders.

During the pandemic, about 4 in 10 adults in various countries have reported symptoms of anxiety or depressive disorder, a share that has been largely consistent, up from one in ten adults who reported these symptoms prior to the pandemic.

Researchers also found that many adults are reporting specific negative impacts on their mental health and well-being, such as difficulty sleeping (36%) or eating (32%), increases in alcohol consumption or substance use (12%), and worsening chronic conditions (12%), due to worry and stress over the coronavirus.

As the pandemic wears on, ongoing and necessary public health measures expose many people to experiencing situations linked to poor mental health outcomes, such as isolation and job loss.

The COVID-19 situation is particularly stressful because it’s hard to predict how things will develop, and our circumstances are changing rapidly. This can leave us feeling powerless like we’re no longer in control of our own lives.

As is the case in many aspects of our lives, there are things we can’t control in this situation. These include the actions and reactions of other people, how long the situation will last, and what might happen in the future.

Although these things might leave us feeling helpless, in reality, there are still a lot of things we have power over in our lives, even during these trying times. Redirecting our energy towards these things will help us deal effectively with this situation.

Community-related risks for mental health-

Since the pandemic was announced, at the community level, there has been disruption of, or more limited access to basic services, such as kindergarten, schools, and routine medical care.

Several countries have seen a re-organization of hospital services, with provisional care (including re-assigning doctors and nurses not usually involved in critical care).

There have been closures, partial closures, or reduced services of inpatient and day-care facilities, with outpatient contacts reduced in some places to emergency cases only. Some hospitals have been unable to accept new inpatients due to the risk of infection.

Questions have arisen on how to deal with the risk of infected patients in closed units infecting staff and other patients. There have been concerns for the possible future lack of adequate resources for mental health services as most resources are directed towards ICU and somatic care.

Importantly, even the activity of child protection services and currently existing programs of support or supervision by youth welfare agencies have been disrupted or interrupted. The lack of access to these basic services can be particularly harmful to vulnerable children and/or families.

Re-direct your energy towards the things you have control over-

  1. Your response to Covid-19: Following the official health guidance like staying at home and washing your hands regularly, is an important action that you have control over. In case you have to go out for groceries and other work keep a safe distance from others and have a bath after returning. It allows you to maintain your own wellbeing, while also contributing to the safety of your community.

By playing your part, you are helping to slow the spread of the virus and protect the most vulnerable in society. For authentic health service-related information visit the official government/ state website or follow those of the World Health Organization.

  1. Worries and Anxiety- Stress and anxiety are often accompanied by an overactive mind, full of circling thoughts and worries. Writing your thoughts down in a journal is a simple, yet highly effective method for calming a frantic mind.

A good place to keep this journal is beside your bed, as it’s often when we are trying to sleep that buzzing thought are the most troublesome.

Steps to effective problem solving

  • Define the problem
  • Think of as many solutions as possible, no matter how silly they may seem
  • Consider the pros and cons of each solution
  • Choose a solution to try
  • Plan how you are going to implement the chosen solution
  • Carry out the solution
  • Review how it went. Were there any problems? What did you learn?
  • Repeat the process if your chosen solution does not solve the problem.

3.Your Social Connections- Social isolation is one of the biggest mental health challenges we are facing with this crisis.

Many people are living alone or away from their support systems, which are usually essential well-being boosters in a time of crisis. We are tactile, social creatures by nature, so a lack of physical contact can be extremely difficult for us to cope with.

Maintaining social connections is crucial to your well-being at this time. Use all the tools available to you – phone or video calls, emails, letter writing, and social media, to stay in regular contact with your friends, family, and communities.

Remember that this period of isolation will end, so use this time to strengthen your connections, rather than letting them fade. You can also pursue your hobby/passion at home so time spent will be best utilized.

Tip for you – A powerful tool that you can make use of at this time is your ability to provide support and reassurance to others. Reaching out could involve sending a card or flowers, doing someone’s shopping, or calling for a quick catch-up.

This is particularly important for people living alone. Think of the people you know who are alone, what small gesture could you make to let them know you’re thinking of them?

  1. Your Self-care- Looking after yourself is an essential part of maintaining your energy levels and your resilience to stress. Airlines advise you to put on your own oxygen mask before helping other people. The same idea goes for self-care – you need to look after yourself first, in order to be there for other people.

Self-care suggestions

  • Eat a healthy diet – Watch out for overeating and over drinking, which are common coping mechanisms in times of stress.
  • Get as much fresh air and daylight as possible. Get outside if you can, but even if it’s through a window, this will give you energy and help you sleep better.
  • Make sure you are getting enough good quality sleep – take time to wind down before bed
  • Exercise regularly – moving your body is a great antidote to stress.
  • Spend time doing things you enjoy – it’s important to give yourself a break and do things that boost your mood.

Tip for you- Try something new. These strange times provide an opportunity for us to break out of our normal routines and try new things. You could start a new project, try a new recipe, learn a new skill or try a new form of exercise.

  1. Your Routine- We are creatures of habit, so disruptions to our usual routines can add stress to what is already a challenging time. Creating a new routine can bring the structure back into your life. It also breaks up your time and prevents the days from blending into each other. Try to get up at the usual time, get dressed as you normally would, and stick to regular mealtimes.

It is also important to recognize that in a time of crisis, you are unlikely to fulfill all your roles and responsibilities in the way you normally would. For example, you may now find yourself parenting and working simultaneously.

Prioritizing your time will ensure that you make time for the important things while being realistic about what you can achieve.

Tip for you- Divide the day. If you are working from home, it is important to create a clear distinction between work and downtime. Exercise is a great way to do this, as it gets you moving and releases tension. If you aren’t working, it is still a good idea to create blocks of time for different activities and allow yourself to wind down in the evenings.

  1. Your Environment- You are more than likely spending a lot of time at home at the moment, so it is worth making your environment as comfortable as possible. Think about how you can make it a more pleasant place to be – can you clean or de-clutter your space, or decorate it with photos or pictures? What about the smells and sounds in your environment, how could you improve these?

This is particularly important if you are isolating yourself and are confined to just one room. If possible, assign different activities to different areas in your room – one corner for working, another for relaxing, listening to music, or reading.

Your Tip- Bring nature inside. A great way to improve an indoor environment is to bring some plant life inside. You could cultivate some seeds on a sunny windowsill, get a houseplant or some potted herbs or cut fresh flowers for a vase. Not only will plants liven up your home, tending to them is a restorative practice that can boost your well-being.

  1. Your Outlook- Maintaining a hopeful outlook in times of fear can be difficult. You might think that the future is bleak, or that being hopeful means you are ignoring the reality of the situation. But having hope is not the same as being optimistic about everything.

The best type of optimism is one that is balanced and realisticBalanced optimism means you can hope for the best while being prepared for the worst.

If you are finding it difficult to feel hopeful about the future, consider the silver linings in this situation. Ask yourself – what is good about what is happening? What are the opportunities here? Perhaps it has allowed you to slow down, spend more time with family or learn and do new things.

Your Tip – Keep a gratitude journal. Take a moment every evening to write down three things from the day that you are grateful for. This could be as simple as the weather, a pleasant chat with a neighbor, or a tasty meal. Research shows that actively focusing on the positive elements of your life can help to change your outlook and improve your well-being and resilience.

Keep an eye on your mental health- During these challenging times, we need to keep an eye on our mental health and look out for those closest to us. There is no doubt that this is a tough situation, and it’s understandable that you might be feeling low or missing your loved ones.

Reaching out and supporting each other is the best way for us to get through this. Remind yourself that this situation will not last forever and that although you may feel lonely, you are not alone. We are all in this together.

Policy responses and considerations;

Throughout the pandemic, leading public health organizations — including the  World Health Organization,  United Nations, and government of major countries — have released general considerations and resources addressing the mental health and well-being of both general populations and specific, high-risk groups during the pandemic.

Most of the countries have taken some steps at both the federal/central and state levels to address the pandemic’s impact on mental health, but with mental health problems on the rise, key issues are likely to persist.

WFP on coronavirus challenges: 'Every country we're operating in is affected by COVID-19'

Looking ahead:

The pandemic has both short- and long-term implications for mental health and substance use, particularly for groups at risk of new or exacerbated mental health disorders and those facing barriers to accessing care.

Phased COVID-19 vaccinations are taking place across the country, perhaps signaling that the end of the pandemic is on the horizon.

However, many of the stressful conditions employed to mitigate the spread of the coronavirus are likely to persist for the near future, given the slow and troubled rollout of vaccinations across the country, instances of people refusing the vaccine due to fear or uncertainty, and the need for vaccinated people to continue taking existing precautions to mitigate the outbreak.

As policymakers continue to discuss further actions to alleviate the burdens of the COVID-19 pandemic, it will be important to consider how the increased need for mental health and substance use services will likely persist long term, even if new cases and deaths due to the novel coronavirus subside.

covid 19 vaccines: India to play crucial part in global manufacturing of Covid-19 vaccines - The Economic Times

Will the vaccines end the covid-19 challenges?

Now that we have a vaccine next question is will the vaccine end the pandemic?

The short answer is YES and the long answer is unless about 80%-90% population is vaccinated pandemic is not likely to end.  Since the virus is contagious and easily transmissible any % is not going to be enough unless about 85% of the population is vaccinated.

The herd immunity threshold estimation varies from 70% to 90%.  In order to return to normal life, the vaccine is crucial for reaching herd immunity.

To achieve a sense of normalcy more than 85% of the population need to get vaccinated. Both of the approved vaccines require two doses within an interval of 30-45 days. Indian companies were the first to announce vaccines for covid-19 and have also given them to many countries as well.

India will play a crucial role globally in vaccine manufacturing since two companies have announced and they have already increased production to cater to Indian needs as well as to fulfill global requirements.

The best way is to protect the vulnerable and the people who have to go to work. We all need to get vaccinated and continue to wear a mask, wash our hands and practice social distancing.

The vaccine presents the disease, but it does not necessarily prevent infection.

 

Nature’s top nutrient-dense foods

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Nature’s top nutrient-dense foods

The key is to eat a balance of highly nutritional foods, that when consumed together, do not contain too much of anyone nutrient, to avoid exceeding daily recommended amounts. That’s especially important when we are thrown out of our usual routines, as so many have been with enforced isolation during the current pandemic.

Imagine the ideal food. One that contains all the nutrients necessary to meet, but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating any other, would provide the optimal nutritional balance for our body.

Such food does not exist. But we can do the next best thing.

By now you’ve likely heard the term “superfood.” Although there is no scientifically based definition, a portion of food is generally elevated to that status when it offers a high level of nutrients that are particularly beneficial to your health and overall well-being, often linked to the prevention of disease.

Basically, superfoods are very nutrient-dense – the exact opposite of what so much of the typical American diet is made up of today, such as fast food, conveniently packaged foods, sodas, and the like.

In fact, about three-fourths of the U.S. population follows a diet that’s low in vegetables and fruits, yet most far exceed the recommendations for consuming added sugars and sodium.

One of the best ways to improve your physical and mental health, avoid early aging, and reach and maintain your ideal weight is to focus on consuming more nutrient-dense foods and less “junk.”

You’ll be providing your body with the nutrients it dearly needs while boosting its ability to burn fat at the same time. Now, many foods have been referred to as “superfoods,” sometimes due to the marketing of food companies that benefit from promoting them as such.

To clear the confusion and help you live long and live well, below you’ll find the most nutrient-dense foods that truly earn the designation of “superfoods.”

Eating healthy has oodles of positive benefits – for the body and the mind alike. When we eat well we feel good, when we feel good we’re happier, when we’re happier we’re more productive… and the wonderful cycle continues.

Increasingly, shops and restaurants around the world are getting on the healthy eating bandwagon – making it easier for people to treat their bodies right.

There is only a limited amount of food you can eat in a single day. To maximize the amount of nutrients you take in, it makes sense to spend your calorie budget wisely. The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients.

The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients. These are the most nutrient-dense foods on the planet.

Avocado Oil: The Fatty Acids Your Skin Loves | Ava Jane's Kitchen

Avocados-

Some people still avoid avocados due to their high-fat content, but this exceptionally nutrient-packed fruit contains mostly monounsaturated fat, a healthy type of fat found in studies to increase HDL, or “good” cholesterol, to improve heart health.

As avocados are also high in fiber, the combination helps one feel fuller and more satisfied longer, decreasing the chances of unhealthy snacking.

Eating just one or two avocados a week gives you all the benefits of healthy monounsaturated fats, Vitamin B6, and loads of folate. Check with your local grocer to find out when this spreadable fruit is in season in your area. On toast with salt and pepper or a slice of cheese if you’re that way inclined.

This “super” fruit is also high in vitamin E, an antioxidant many Americans don’t get enough of, along with potassium and magnesium. In fact, avocados provide more magnesium than most fruits in addition to being rich in folates.

Plus, just one cup contains nearly a quarter of the daily recommended value for folic acid. If you find yourself hungry in between meals, consider snacking on a few slices of avocado – it will help you avoid the temptation to turn to unhealthy foods while keeping your metabolism revved up, too.

Health Benefits of Blueberries - University Health News

Blueberries – When it comes to the nutritional value of fruits, blueberries are in a league of their own. Although not as high — calorie for calorie — in vitamins and minerals as vegetables, they’re packed with antioxidants.

Sometimes called nature’s candy, blueberries have a sweet, juicy flavor few can resist, and they’re one of the most nutrient-dense foods on the planet.

They provide benefits for your health that far exceed their tiny size, jam-packed with antioxidants like proanthocyanidin and anthocyanins that have been found in scientific research to aid weight loss. They may also help fight cancer and provide anti-aging benefits to the skin.

Several studies have examined the health effects of blueberries in humans. One study found that blueberries improved memory in older adults. Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol when they added blueberries to their diet.

Blueberries also contain a particularly powerful anti-inflammatory compound called quercetin, a phytonutrient that is known to reduce excess inflammation.

Foods like blueberries that are rich in quercetin can help manage many different types of inflammatory conditions, including the pain of arthritis, allergy symptoms, chronic fatigue, and even heart disease.

Health Benefits of Spinach Juice | How to make spinach juice at home

Spinach-

All leafy greens provide a wealth of nutrients, and spinach, a nutritional powerhouse, maybe the most popular of them all.

In addition to many vitamins and minerals like vitamins A and K, folate, magnesium, and iron, it provides powerful antioxidants that have been linked to disease protection and anti-inflammation.

This nutrient-dense green superfood is readily available – fresh, frozen, or even canned. One of the healthiest foods on the planet, spinach is packed with energy while low in calories and provides Vitamin A, Vitamin K, and essential folate.

The protective benefits of spinach based on its bioactive compounds and phytochemicals, stating that these substances can help lower the risk of disease, DNA damage, and oxidative stress.

They have also been found to positively influence metabolism and even trigger the release of satiety hormones that make one feel fuller after eating a meal. For these reasons, the experts concluded that consuming more spinach may help fight obesity, type 2 diabetes, heart disease, and cancer.

Kale Prizm F1 | All-America Selections

Kale-

This member of the cruciferous family of vegetables is another of the most nutrient-dense foods on the planet. While it’s incredibly rich in nutrients, it contains very few calories at just 33 per cup.

Of all the healthy leafy greens, kale is the king. It is loaded with vitamins, minerals, fiber, antioxidants, and various bioactive compounds.

A 100-gram portion of kale contains:

  • Vitamin C: 200% of the RDI
  • Vitamin A: 300% of the RDI
  • Vitamin K1: 1,000% of the RDI
  • Large amounts of vitamin B6, potassium, calcium, magnesium, copper, and manganese.

Kale is a great plant-based source of calcium, helpful for those who don’t consume dairy when it comes to supporting bone health and a wide range of cellular functions. Plus, kale offers something spinach doesn’t – it’s low in oxalate, a compound that can prevent minerals from being absorbed.

Kale maybe even healthier than spinach. Both are very nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in your intestine, preventing them from being absorbed.

If you’re concerned about high cholesterol, adding more kale to your diet may help you reduce it. It contains more than 40 phenolic compounds which can help reduce high cholesterol levels and fight many other serious medical conditions.

Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals, and cancer-fighting compounds.

Hemp Seeds - By the Pound - Nuts.com

Hemp Seeds –

Hemp seeds make a great healthy snack on their own or can be tossed into a smoothie or sprinkled onto a salad. They are unique as they contain many of the nutrients necessary for maintaining a healthy diet, including a nearly perfect balance of omega 3 to omega 6.

Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavor and are often referred to as hemp hearts. Hemp seeds contain over 30% fat. They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

They also contain gamma-linolenic acid, which has been linked to several health benefits. They’re also rich in vitamin E, powerhouses of antioxidants, dietary fiber, and many minerals like magnesium, iron, zinc, Phosphorus, Potassium, Calcium, and copper. In fact, they’re one of the world’s most nutritionally complete food sources.

Hemp seeds are loaded with proteins that are easier to digest than animal proteins. As hemp requires far less carbon concentration, it’s better for the environment, too. These tiny seeds provide nearly 9.5 grams of protein in just three tablespoons.

Hemp seeds can be consumed raw, cooked, or roasted. Hemp seed oil is also very healthy and has been used as a food and medicine in China for at least 3,000 years.

This ideal ratio also provides anti-inflammatory benefits that may help manage the symptoms of chronic diseases like arthritis, metabolic syndrome and type 2 diabetes.

The health benefits of sauerkraut - BBC Good Food

Sauerkraut (Fermented cabbage)-

Fermented foods like sauerkraut are considered to be an outstanding source of probiotics and they’re also incredibly nutrient-dense – just seek out the traditionally fermented type, and avoid the typical canned stuff, as it’s been pasteurized which means that most of the healthy bacteria have been killed off.

At just 27 calories a cup, it’s loaded with vitamin B6, vitamin K, folate, thiamin, and riboflavin. It also provides a third of the body’s needs for vitamin C and is rich in minerals like magnesium, potassium, and iron.

Sauerkraut is very nutritious. It contains many nutrients important for optimal health. One cup (142 grams) provides- Calories: 27, Fat: 0 grams, Carbs: 6 grams, Fiber: 4 grams, Protein: 1 gram, Sodium: 41% of the Daily Value (DV), Vitamin C: 23% of the DV, Vitamin K1: 15% of the DV, Iron: 12% of the DV, Manganese: 9% of the DV, Vitamin B6: 11% of the DV, Folate: 9% of the DV, Copper: 15% of the DV, Potassium: 5% of the DV

Fermenting cabbage to make sauerkraut increases the nutritional benefits while also making it more digestible and providing important probiotics that help create a better balance of gut bacteria.

Sauerkraut is particularly nutritious because it undergoes fermentation, a process during which microorganisms on the cabbage digest its natural sugars and convert them into carbon dioxide and organic acids.

Wild Caught Salmon Pack ~5 pounds for $99, FREE Shipping – FarmFoods

Wild Caught Salmon-

Salmon is one of the most nutritious foods on the planet. This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It’s also tasty, versatile, and widely available.

If you do eat fish, it’s important to note that fatty fish that are least likely to contain mercury and other contaminants, such as wild-caught salmon, can provide many important nutrients that are beneficial to your health.

Salmon is rich in long-chain omega-3 fatty acids that provide significant anti-inflammatory properties in addition to benefiting your waistline, which has been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.

Salmon is also rich in high-quality protein that can help maintain muscle mass during weight loss and the aging process. It’s an excellent source of B vitamins, which work together to maintain optimal function of the nervous system and brain.

Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving. Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation, and protecting heart and brain health.

Salmon is an excellent source of B vitamins. B vitamin content in 3.5 ounces (100 grams) of wild salmon: Vitamin B1 (thiamin): 18% of the RDI, Vitamin B2 (riboflavin): 29% of the RDI, Vitamin B3, niacin): 50% of the RDI, Vitamin B5 (pantothenic acid): 19% of the RDI, Vitamin B6: 47% of the RDI, Vitamin B9 (folic acid): 7% of the RDI, Vitamin B12: 51% of the RDI.

Fresh Watercress - Shop Lettuce & Leafy Greens at H-E-B

Watercress-

Watercress is an often overlooked leafy green that packs a powerful nutrient punch. Although in appearance it more so resembles a type of lettuce or spinach, watercress is actually a member of the Brassicaceae family of veggies, which also includes Brussels sprouts and cabbage.

Nutrient density is a measure of the nutrients a food contains in relation to how many calories it provides. Therefore, watercress is an extremely nutrient-dense food.

One cup (34 grams) of watercress contains the following: Calories: 4, Carbs: 0.4 grams, Protein: 0.8 grams, Fat: 0 grams, Fiber: 0.2 grams, Vitamin A: 22% of the Reference Daily Intake (RDI), Vitamin C: 24% of the RDI, Vitamin K: 106% of the RDI, Calcium: 4% of the RDI, Manganese: 4% of the RDI.

Amongst its many benefits, watercress may:

  • Reduce the risk of breast, colorectal, and other cancers
  • Reduce the risk of Alzheimer’s and help brain health
  • Lower “bad” LDL cholesterol and protect against heart disease
  • Boost athletic performance
  • Protect against osteoporosis and improve bone health
  • Boost eye health and protect against cataracts
  • Boost collagen production for more beautiful skin.

Watercress is packed with plant compounds called antioxidants that protect against cell damage caused by free radicals, which are harmful molecules that lead to oxidative stress. Oxidative stress has been associated with several chronic illnesses including diabetes, cancer, and cardiovascular disease.

You can eat this delicate, peppery-tasting veggie raw, such as in salads, and in fact, eating it raw is one of the best ways to get the most nutrition out of watercress. You can also add it to soups and stews, add it to smoothies for a peppery kick, and really use it in any recipe that calls for a leafy green.

Eating watercress may be beneficial for heart health in several different ways-

  • Watercress is a cruciferous vegetable
  • Antioxidants improve heart health
  • Dietary nitrates boost blood vessel health
  • Watercress may lower blood pressure and Cholesterol
  • Watercress contains many minerals necessary for bone health, including calcium, magnesium, potassium, and phosphorus
  • High vitamin C level boosts the immune system by increasing the production of white blood cells that fight infections
  • Nutrient density may aid weight loss.

Fresh Garlic by Abhyuday Exim, fresh garlic, INR 90 / Kilogram ( Approx ) | ID - 3765867

Garlic-

Garlic provides powerful anti-infection properties while boosting the immune system to help prevent catching the flu or a cold. It can also lower high cholesterol and blood pressure, and even reduce the risk of heart disease and cancer.

Garlic is a plant in the Allium (onion) family. It is closely related to onions, shallots, and leeks. Each segment of a garlic bulb is called a clove. There are about 10–20 cloves in a single bulb, give or take. However, the main use of garlic was for its health and medicinal properties.

Garlic is a natural wonder that can add delicious flavor and powerful health benefits to all sorts of dishes. It’s the most effective broad-spectrum antimicrobial agent with 39 different anti-viral, -fungal, and -bacteria agents while providing an excellent source of vitamin B6, vitamin C, selenium, and manganese.

Garlic is highly nutritious but has very few calories. It’s also a good source of minerals like calcium, phosphorous, potassium, copper, and iron.

One clove (3 grams) of raw garlic contains  Manganese: 2% of the Daily Value (DV), Vitamin B6: 2% of the DV, Vitamin C: 1% of the DV, Selenium: 1% of the DV, Fiber: 0.06 grams. Decent amounts of calcium, copper, potassium, phosphorus, iron, and vitamin B1. This comes with 4.5 calories, 0.2 grams of protein, and 1 gram of carbs.

Other important benefits are –

  • Garlic supplements are known to boost the function of the immune system.
  • Human studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure.
  • Garlic can lower total and LDL
  • Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage from free radicals that contribute to the aging process.
  • With the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.
  • People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity.
  • Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.

AllThatGrows Beetroot Seed -Pack of 50: Amazon.in: Garden & Outdoors

Beet –

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet. Beets provide a wealth of health benefits, including being one of the few sources of a phytonutrient called betalain.

Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are due to their high content of inorganic nitrates.

This compound is what gives them their red color and is associated with their ability to

reduce the risk of cancer. The beetroot and greens are rich in magnesium, potassium, iron, phosphorous, beta-carotene, folic acid, fiber, and vitamins A, B, and C.

The main plant compounds in beetroots are:

  • Betanin. Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits.
  • Inorganic nitrate. Found in generous amounts in leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions.
  • Vulgaxanthin. A yellow or orange pigment found in beetroots and yellow beets.

Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten. There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.

Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%). One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients:

Calories: 43, Water: 88%, Protein: 1.6 grams, Carbs: 9.6 grams, Sugar: 6.8 grams, Fiber: 2.8 grams, Fat: 0.2 grams.

  • Raw or cooked beetroot offers about 8–10% carbs.
  • Beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low.
  • Lowers Blood pressure.
  • Increases exercise capacity.
  • Contains Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women.
  • Contains Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
  • Contains Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health.
  • Contains Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
  • Contains Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health.

Where to Buy Chili Seeds - Chili Pepper Madness

Chili peppers –

Chili peppers are high in healthy flavonoids and carotenes. They provide 108 percent of the daily requirements for vitamin C in just one tablespoon to help the body resist infection and fight off free radicals.

Chili peppers (Capsicum annuum) are the fruits of Capsicum pepper plants, notable for their hot flavor. Chili peppers are primarily used as a spice and can be cooked or dried and powdered. Powdered, red chili peppers are known as paprika.

If you like spicy foods, you’ll be happy to learn that chili peppers are also very nutrient-dense. Chili peppers provide some carbs and offer a small amount of protein and fiber.

Like all peppers, they contain an antioxidant called capsaicin that gives them their kick, promotes health, and even boosts the metabolism and, research shows even may aid weight loss. They can even stimulate certain chemicals in the brain that help decrease hunger.

The nutrition facts for 1 tablespoon (15 grams) of raw, fresh, red chili peppers are:

Calories: 6,  Water: 88%, Protein: 0.3 grams, Carbs: 1.3 grams, Sugar: 0.8 grams, Fiber: 0.2 grams, Fat: 0.1 grams.

Chili peppers are only eaten in small amounts, so their contribution to daily intake is minuscule but are rich in various vitamins and minerals.

Vitamin C. Chili peppers are very high in this powerful antioxidant, which is important for wound healing and immune function.

Vitamin B6. A family of B vitamins, B6 plays a role in energy metabolism.

Vitamin K1. Also known as phylloquinone, vitamin K1 is essential for blood clotting and healthy bones and kidneys.

Potassium. An essential dietary mineral that serves a variety of functions, potassium may reduce your risk of heart disease when consumed in adequate amounts.

Copper. Often lacking in the Western diet, copper is an essential trace element, important for strong bones and healthy neurons.

Vitamin A. Red chili peppers are high in beta carotene, which your body converts into vitamin A.

Chili peppers are high in healthy flavonoids and carotenes. They provide 108 percent of the daily requirements for vitamin C in just one tablespoon to help the body resist infection and fight off free radicals.

Despite their burning taste, chili peppers have long been considered a healthy spice. Capsaicin, the chemical in chili peppers that makes them hot, is used as an analgesic in topical ointments, nasal sprays, and dermal patches to relieve pain

Turmeric: A Heart Healthy Pre-Workout Alternative | John Douillard's LifeSpa

Turmeric-

Turmeric is the spice that gives curry its yellow color. It has been used in India for thousands of years as a spice and medicinal herb. Recently, science has started to back up what Indians have known for a long time — it really does contain compounds with medicinal properties.

This superstar is a bright yellow-hued spice that is often used in Indian dishes such as curry. It has a long history of medicinal use in traditional Ayurvedic medicine, and in more recent years, its benefits have been well-documented in scientific studies.

Turmeric may be the most effective nutritional supplement in existence. Many high-quality studies show that it has major benefits for your body and brain.

Turmeric provides powerful anti-inflammatory properties to help battle inflammation that can help reduce the risk or improve a wide range of conditions. Now, inflammation is an essential part of the body’s processes, helping to battle foreign invaders and repair any damage left behind.

These compounds are called curcuminoids, the most important of which is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. However, the curcumin content of turmeric is not that high. It’s around 3%, by weight.

Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day. Curcumin is also fat-soluble, so it may be a good idea to take it with a fatty meal. In addition, curcumin boosts the activity of your body’s own antioxidant enzymes.

Curcumin can also boost the body’s antioxidant capacity to help battle free radicals that can damage cell membranes. This oxidative damage is believed to be one of the mechanisms behind aging and all sorts of diseases.

Following are the health benefits of Turmeric-

  • Curcumin improves brain function and lowers the risk of brain disease
  • Curcumin lowers the risk of heart disease
  • Turmeric can help prevent cancer
  • Curcumin may be useful in preventing and treating Alzheimer’s disease
  • Arthritis patients respond very well to Curcumin supplements
  • Studies show that Curcumin has incredible benefits against depression
  • Curcumin helps fight against age-related chronic disease.

Fun with Funghi Garnish Your Meals with Mushrooms

Mushrooms-

Mushrooms not only add a tasty, earthy flavor to dishes, but they also provide some of the most powerful medicinal benefits of all foods, from enhancing weight loss efforts to fighting heart disease and cancer.

White mushrooms are the most cultivated type of mushroom in the world. Aside from being very low in calories, they offer multiple health-promoting effects, such as improved heart health and cancer-fighting properties.

Like most mushrooms, white mushrooms are low in calories but pack plenty of nutrients.

One cup (96 grams) of whole white mushrooms provides- Calories: 21, Carbs: 3 grams, Fiber: 1 gram, Protein: 3 grams, Fat: 0 grams, Vitamin D: 33% of the Daily Value (DV), Selenium: 16% of the DV, Phosphorus: 12% of the DV, Folate: 4% of the DV.

Consuming them will get you over a dozen vitamins and minerals, including magnesium, zinc, potassium, and copper, as well as some B vitamins like folate.

Due to their exposure to UV rays or sunlight, mushrooms are a natural, non-animal source of vitamin D2 that’s capable of increasing blood levels of this vitamin as effectively as a supplement — and white mushrooms are no exception.

Your body turns vitamin D2 into the active form of vitamin D, which it needs to absorb calcium and keep your bones healthy. Mushrooms are also loaded with fiber to help keep you feeling fuller longer, preventing unhealthy snacking.

Nature’s top nutrient-dense foods

In this post Nature’s top nutrient-dense foods part I is explained. Part II will be published very shortly.

Look out for our second post on Nature’s top nutrient-dense foods.