Contact      Covid 19      Your Free Resources       Fats Which HEAL, Fats Which KILL        Subscribe to My eHealth Letters
REAL REDOX RESULTS: Using Breakthrough Cellular Molecular Technology

Health Sifu

Smarter Health Choices: Good Health Starts Here

Water

How To Improve Your Energy Levels ~ 4 Smart Hacks

by Leave a Comment

.
How To Improve Your Energy Levels
4 Smart Hacks

Can A Healthy Lifestyle Cure Disease?Busy lifestyles and hectic, often stressful schedules, with sometimes near-impossible demands at work and at home can mean we don’t have time for the essential things that can, in fact, improve our health and boost our energy levels.
.

Little STRESS BUSTER Book 350
Click: FREE Download

.
.
Whether this is skipping our meditation and yoga classes, or absences at the gym because we feel too tired, or grabbing a takeout because we don’t have time to cook – all these conveniences soon start mounting up.
.
The things we don’t have time for can sometimes be the things that can give us some real boost for extra internal energy to help us power through the day.
.
So if you feel drained with dire lack of motivation, check out 4 top hacks to improve your energy levels. They will give you back the zing to help tackle the day ahead. You owe it to yourself to revamp yours to a lifestyle you actually love to live!
.
.

Improve Your Energy Levels: Hack #1
Exercise In Correct Doses and At The Correct Time
.

4 Smart Hacks to Improve Your Energy Levels You could exercise up a storm by running a marathon. That may frighten you, and it’s not necessary to do that to feel the benefits of exercise. You can make exercise easier to do.
.
Movement is one simple key to boosting energy levels. Just doing 15-30 minutes a day can help get the blood flowing. This naturally boosts your energy levels.
.
Scheduling exercise is often perceived as the real chore, so many people don’t enjoy making time for it. But, it doesn’t have to be a full-on fitness regime to reap the benefits: Simply start small, with a short walk around the local area on your lunch break. Or cycle to work if it’s not too far away.
.
It might be challenging to get started, but you’ll be rewarded pretty quickly.
.
Tips when and where NOT to exercise

  • At night, prior to bedtime. This will hype you up, and disrupt your ability to fall asleep easily. It will also make you hungry, and therefore you will pile on weight, and feel lethargic.
    .
  • In an exercise room with bright lights and mirrors.
    .
  • Too much exercise can make you fat and lethargic, contrary to what you want to achieve.
    .
    .

Improve Your Energy Levels: Hack #2
Eat Smarter. Be A Sherlock Holmes Food Detective.
.

4 Smart Hacks to Improve Your Energy Levels Premium food is the fuel for our bodies. However, even knowing this basic fact, we still put stuff into it that are often detrimental to our health and energy levels.
.
If you owned a Rolls Royce, you wouldn’t use diesel, would you? You would fill her up with top premium fuel, so she would purr, and run smoothly like velvet.
.
.

Sugar The Sweet Killer
Click for FREE Download

.
.
So, why don’t we today do the same with their Rolls Royce bodies? We feed on genetically-modified foods, processed foods, chemical-laden foods, microwaved foods, franken-foods and pseudo foods that animals and insects are smart enough to avoid – but not so humans. Then we wonder why cancer, diabetes, heart attacks, strokes ‘HAPPEN TO US’ !

Understanding the basics is the easy part. Eat REAL FOOD. The doing is the difficult part. We get mesmerised by the advertisements of this, that and other, ‘tempting’ foods.
.
We get conned, duped by false information given to us by food manufacturers and even official food organisations which are supposed to protect us.
.

Fats which heal, fats which kill
Click: FREE Download

.
.
Let’s take a look at processed oils and margarines. These are touted as beneficially healthy – vegetable-based, low cholesterol.
.
Now, if you were to leave a pat of margarine or a bowl of this so-called clear-coloured healthy oil in an undisturbed corner of your kitchen and forget about them, for perhaps 6 months?
.
In 6 months’ time, you will find them more or less in the same state as they were 6 months previously. Well, you might find the stuff a bit stale and dusty but they would not have changed much otherwise.
.

Chicken Wing Delice Recipe
Delicious Chicken Wing Delice.
FREE Recipe Download

.
.
What you will not find is that some animal (rat?) or insect had been at them, eaten them. Because these ‘foods’ are NOT real foods. They are franken-foods. Clever rat. Clever insects. What about us humans? You give your own answer. Additionally, the stuff would not have spoiled, even after 6 months.

Have you also ever wondered why you don’t need to refrigerate your bottle of ketchup? Or shop-bought mayonnaise? So good, isn’t it?
.
You can leave the stuff on the table and not bother about them going bad. You could eat them even 2 to 3 years from now, if you have not consumed all of it in the meantime. Aren’t those food scientists clever!
.
Then, crikey, cancer ‘HAPPENS’ to you out of the blue, or to your Dad, or to your neighbour’s kid. Poor unlucky you, poor unlucky Dad, poor unlucky neighbour’s kid…
.

SMART MOVE: CUT OUT THE CRAP…’FOODS’. Treat your body like a Rolls Royce. Give it the best REAL FOOD.
.
Be proactive. Learn about nutrition, health. Be a food detective and not  be conned by, and succumb to, the blatant lies told you about the sub-par processed franken-pseudo foods you purchase for yourself and your family.
.

Pig's Trotters in Balsamic Vinegar
Pig’s Trotters in Balsamic Vinegar
FREE Recipe Download

.
.
Do you actually realise that you are actually going to put these ‘foods’ into your body? Warning: Your foods and drinks become you, for good or bad. So you’d better make sure the ingredients are good.

Become your own Sherlock Holmes Food Detective, for you and your family. You owe it to yourself and to them.

.

Improve Your Energy Levels: Hack #3
Drink Sufficient Water. WATER. NOT Sufficient ‘Other Drinks’
.

WATER MIRACLEAccording to Dr. F. Batmanghelidj, M.D., water is so vital for health that our body literally cries out for water for health maintenance. Surprisingly, even though our body is made up of up to 60% water, we still don’t drink enough to replenish its stock.
.
Water replenishes your cells and clears out toxins in your body to give you an energy boost. Lack of it can lead to slow digestion, fatigue, breakouts and dehydration. To give you a helping hand, you can also try Donat Mg, which is proven to stimulate digestion naturally.
.
What you don’t want is to drink other beverages in place of water. These include sodas, soft drinks, alcohol and yes, even fruit juices. Contrary to what health authorities tell you, these drinks, in quantity, are prime candidates for ill health including diabetes, stroke and cancer.
.
Your sugary drinks become you, so what you ingest goes into your system, for better or for worse, just like food. What you want is WATER.
.
.

Improve Your Energy Levels: Hack #4
Implement A Good Sleep Hygiene
.

SLEEP INSOMNIA REMEDIESSleep is another aspect we don’t get enough of, and when we do, it’s often not a great night’s sleep.
.
Many people don’t feel well-rested due to everyday stresses, and some find it even harder to drift off each night. One of the main reasons our brains can’t shut off is due to the relationship with our mobile devices. The blue light these emit stimulates the brain and means you can’t switch off, especially at night.
.
To get a better night’s rest, read a good book you love before bedtime. Avert your eyes from digital devices before sleep can help you shut off quicker and enjoy some undisturbed rest to help you feel recharged the next day.
.
Below are 6 tips for a restful night’s sleep:
.

.

Amazing Anti-Aging Secrets for Women ~ 7 Stellar Tips for Better Health and Looks

by Leave a Comment

.
Amazing Anti-Aging Secrets for Women

7 Stellar Tips for Better Health and Looks!

AntigingWomen of all ages like feeling graceful and good about themselves. However, whether we like it or not, it becomes harder when our health starts to fade and our looks start to go.
.

Below are 6 Stellar Tips to help women postpone these ravages of time!

 

.
Amazing Anti-Aging Secrets for Women #1:
How to Stay in Shape
.

Anti-aging Secrets for Women Staying in good physical shape is the number one advice for looking and feeling well at all ages.
.
You can practise Jane Fonda exercises for seniors, do yoga, Pilates or take up dance lessons.
.
Combine this activity with daily walks or start running. The activity should be selected based on your age and physical strength.
.
You should always strive to push yourself to go the extra mile. However, do take it slowly and don’t push yourself too hard.
.
Avoid workouts which could put too much strain on your joints as you want to avoid injuries. The goal of the exercise is to stay energized, sweat the toxins out and keep your muscles toned.
.
.

Amazing Anti-Aging Secrets for Women #2:
Eat A Balanced Diet
.

Anti-aging Secrets for Women In addition to working out, eating well will help you slow down the clock. You should be looking for a perfectly balanced diet and taking in as many vitamins and minerals as you can.
.
Citruses and other natural sources of Vitamin C help increase collagen production.
.
There is nothing wrong with eating fats and collagen, as long as they are coming from good sources. Proteins, as you know, will help you feel energized.
.
A few of the groceries you want to add to your shopping list are: yogurt, fatty fish, olive oil, anything rich in fiber, blueberries, tomatoes, broccoli, nuts, and cucumbers.
.
.

Amazing Anti-Aging Secrets for Women #3:
Drink Clean Water

The drinks of your choice should be freshly squeezed juice, red wine, and water. The juice will help you get the vitamins you need for the day. However, do limit your consumption of these contains the natural sugar from fruit and it could make it harder for you to stay in good shape.
.
A unit of red wine a day could help you cleanse your blood. However, water is what you should be drinking the most. It will help the balance of your body fluids, energize muscles, keep your skin hydrated and fresh, improve digestion, and your kidneys will stay toxin-free. Finally, it has no calories.
.
.

Amazing Anti-Aging Secrets for Women #4:
Bring out Your Inner Beauty

Did you know that by keeping certain internal organs healthy, you could help some of your external organs look pretty?
.
A healthy heart, spleen, and lungs will make your skin look youthful. The color and the volume of your hair is impacted by your kidneys and the liver.
.
A strong spleen will produce a lot of Qi and help you stay young forever by reducing symptoms of aging such as general weakness, pale lips and complexion, swollen eyelids and sagging skin.
,
.

Amazing Anti-Aging Secrets for Women #5:
Keep Toxins Out
.

Anti-aging Secrets for WomenA lot of the above-mentioned, such as working out and drinking a lot of water, could help you get the toxins out of your body.
.
You can further improve this process by watching what you take in.
.
Eat food you know is healthy and organic and thus less likely to have been exposed to toxic substances. Pay attention to what it says on the back of your beauty products and make sure that what you are using is 100% natural.
.
Stop smoking, stop drinking and stop abusing substances, even if they are prescribed.
.
.

Amazing Anti-Aging Secrets for Women #6:
Limit your exposure to the sun

While the sun keeps us happy, too much of it could speed up the aging process. There are many ways you can enjoy it without having it burn your skin.
.
Use sunscreen when you are outside, cover with clothes, wear hats and stay in the shade. Wear sunglasses to stop squinting, it may prevent the wrinkles around your eyes.
.
.

Amazing Anti-Aging Secrets for Women #7:
Take advantage of Beauty treatments

While most of what was written above tells you how to keep your body healthy in order to look better, there is no shame in mentioning and using a little help like cosmetic or plastic surgery procedures. These are always an option if they can make you happy.
.
When it comes to beauty treatments you should focus on keeping your skin looking clean and young by exfoliating, cleaning and hydrating.
.
Try using little or no makeup at all. For example, if you are staying in, do not wear makeup to keep your skin clean. When you leave the house, use very light foundation such as a tinted cream with a touch of powder. Contour your face to make the lines of it look more rigid. Swap liquid eyeliner for a pencil and lipstick for lip-gloss.

One of the secrets to feeling healthy and looking good is in the previous sentence. Doing what truly makes you happy will help your spirit stay young and it will show.
.
Do not forget to sleep well. Staying energized and stress-free is the key to longevity.
.

.
Article by Helen Bradford
helen@mediagurus.org.au.
,

.

.
.
Our Readers also enjoyed and benefited from these Beauty & Wellness articles. Click to read!
.


.

How to Be in Prime Health This Winter ~ 7 Best Things To Do

by Leave a Comment

.
How to Be in Prime Health This Winter
7 Best Things You Can Do 

Be in Prime Health This Winter As winter quickly approaches, it’s likely that you will begin to feel a little down in the dumps due to the bad weather and the fact that summer has well and truly gone.
.
You may have already suffered with a case of the common cold, and while it’s not usually dangerous, it can leave you feel even worse than you did before.
.
Luckily, there are ways in which we can fight these common illnesses off, and help our bodies feel the best that they possibly can.
.
Here are 7 best things that you can do for your health this winter. And the good news is that you can also continue doing them in the future well beyond the winter!
.
.

Be in Prime Health This Winter: Success Hack #1
Exercise More
.

Be in Prime Health This Winter It’s a well known fact that when you exercise, your body heats up and burns off unused and unwanted calories.
.
This is great because it helps prevent you from putting on any weight and also keeps your muscles and your heart healthy. Not only that, it releases endorphins into your brain which cause a chemical reaction; making you feel happier.
.
Even if you’re doing simple exercises like pilates or yoga, doing some form of exercise which involves moving your body will make you feel better sooner than you’d think.
.
.

Be in Prime Health This Winter: Success Hack #2
Quit smoking
.

Be in Prime Health This Winter .
One of the worst things you can do for your body at any time of the year, or even your life, is smoking.
.
Did you know that as a smoker you’re more likely to come down with common illnesses because your immune system is significantly weaker? Not to mention all of the life-threatening diseases that you could end up having.
.
Do yourself a favour and put the fags down. If you’re struggling, there are alternatives to help you wean yourself to a stop. Aspire eCig UK offer a wide range of products that could help you quit smoking!
.
However, in the long run, it is always best to STOP SMOKING. PERIOD.
.
.

Be in Prime Health This Winter: Success Hack #3
Cut back on alcohol

.
Alcohol can be just as bad as smoking if you let the habit go far enough. It’s too easy to binge out on a few too many drinks because of how good it makes us feel at the time.
.
A few drinks every now and then won’t do that much harm. However if you’re drinking regularly and in larger amounts than is safe, you could be putting your body in great danger.
.
Try to cut back on alcohol, especially over this festive period and head into the new year feeling fresh and fabulous.
.
.

Be in Prime Health This Winter: Success Hack #4
Switch to organic
.

Be in Prime Health This WinterOrganic foods have the larger price tag for a reason. It’s the simple fact that organic food hasn’t been treated with pesticides and insecticides that could be harmful to your body.
.
Switch to organic food and notice how much nicer it tastes and you won’t want to go back! Ever!
.
.

Be in Prime Health This Winter: Success Hack #5
Eat from Smaller Plates

.
Many of us overindulge when it comes to serving up portions at meal times. This can easily lead to rapid weight gain, indigestion, IBS and many other stomach related ailments.
.
Eat from a smaller plate to trick your brain into thinking it’s a full plate, and also eat slower.
.
Did you know it takes our stomach around twenty minutes to alert us that we are full? Eating more slowly will allow your stomach to catch up and also allow you to truly enjoy your food.
.
.

Be in Prime Health This Winter: Success Hack #6
Drink more water

Be in Prime Health This WinterWater is possibly the best substance that you can put into your body, yet many of us fail to drink enough water each day.
.
When you’re properly hydrated you’re more alert, your skin looks clearer and more vibrant, and even your hair and nails will grow faster too.
.
Water also flushes out any nasty toxins that manage to enter your body, so be sure to drink the recommended amount of at least eight glasses (two liters) of water each day.
.
Remember that if you’re exercising that you will need to drink more to make up for the moisture your body would have lost.
.
.

Be in Prime Health This Winter: Success Hack #7
Laugh!
.

Be in Prime Health This Winter Finally, one of the best things that you can do for your health is to laugh. It’s true when you hear people say that the best medicine is laughter.
.
If you’re feeling low, meet up with a loved one and put the world to rights, have a few giggles and you will find that you’re feeling much better than you did before.
.
.
health sifu
.
These seven ideas will all contribute to your physical and mental well being. So apply all of them to your daily routine and you will soon find that you’re feeling much happier and healthier this winter!
.
Continue these new habits well past this winter and incorporate them into your daily life. And you will be a new person!
.

.

.
.
.
.
Our Readers also enjoyed and benefited from the following related articles. Click to read. Enjoy!
.

Share with us and our readers your challenges, successes, tips and tricks to be in prime health during the winter months. We’d love to learn. Thanks!
.
.
.

 

Correcting Destructive Dieting ~ 3 Signs of Destructive Dieting and How to Correct Them

by Leave a Comment

.
Correcting Destructive Dieting
3 Signs of Destructive Dieting and How to Correct Them

wrong dietDieting is a major part of the modern lifestyle. But it’s also something that’s fairly easy to do incorrectly which necessitates then correcting destructive dieting!
.
With so many diets out there to choose from, and so much conflicting advice, it can be hard to know what the right decision is for you. Dieting mistakes can be costly—they can inhibit your overall health and, worst of all, hinder your goal to lose weight.
.

Fat Hostage Low Carb Diet
Fat Hostage NO MORE!
Click Here for FREE Download


.
.
Correcting Destructive Dieting
3 Signs of Destructive Dieting & How to Resolve Them!

.
.
#1. You’re Always Hungry!
.

Correcting Destructive DietiINGIf you are always hungry or starving yourself, your diet isn’t balanced and healthy.
.
Skipping breakfast, for example, is a common tactic that negatively impacts your diet. It has actually been shown that people who skip breakfast are heavier on average compared to people who eat breakfast every day.
.
.
Correcting Destructive DietingThe reason for this is because skipping breakfast makes you more likely to eat more calories later in the day than you otherwise would have. You might crave sugary foods and eat these as a quick fix for your hunger.
.
It’s always better to eat several smaller, well-balanced meals throughout the day rather than two massive ones.
.
Starving yourself is similarly counterproductive, because it denies your body the nutrition it needs to function at peak efficiency.
.
If you suspect you have developed an eating disorder, or other people are concerned, seek help from a physician or treatment center like Center for Change as soon as possible.
.
.

#2. You Aren’t Sleeping and You Wake Up Tired
.

Correcting Destructive Dieting
Photo by Chris Abney on Unsplash

.
If you are waking up exhausted all the time while on your diet, it’s a sure sign that something is wrong. It could be that you are stressed out at work or in a difficult relationship.
.

Little STRESS BUSTER Book 350
The Little STRESS BUSTER Book
Click Here for FREE Download


.
Poor sleep due to a poor diet and is also a potential source of weight gain. This is because lack of sleep slows your metabolism and stimulates hunger.
.
It’s a major sign of destructive dieting for this reason, and you should re-examine your diet to ensure you are really getting the nutrition, such as protein, vitamin D or vitamin B12, that you need.
.
Eating late at night, or consuming too many fats, can exacerbate this symptom.
.
.

#3. You’re Getting Sick Often
.

Correcting Destructive Dieting
Photo by Tanja Heffner on Unsplash

.
Everyone gets sick every now and again, but if you are getting sick excessively after starting your diet, it might be a sign that you aren’t getting the vitamins and nutrients you need.
.
Things like processed foods, sugar and alcohol can all contribute to this problem, as well as not eating enough fruits and vegetables.
.
Increased water intake can help fix the problem as well.
.
Lack of proper nutrition and eating junk and processed foods coupled with stress and a bad lifestyle set the stage for the start of major health ailments like heart attacks and cancer, so beware!
.

heart disease Stroke Heart attack
Stroke? Heart Attack Crisis?
Save Your Loved One in An Emergency!
Click Here for FREE Download

 

Your body itself is a solid indicator of whether or not your diet is working. It will tell you if something is wrong, so the signs mentioned above should not be ignored.
.
If any of these come up, talk to your nutritionist or doctor, and strongly consider making the recommended changes to your diet.
.


Post by Brooke Chaplan
Brooke is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors, and spends most of her time hiking, biking and gardening.
Contact Brooke via Twitter @BrookeChaplan
.
.


.
Our readers also enjoyed and benefited from the articles below on dieting, weight loss, fat loss…Click to read!
.
.
WEIGHT / OVERWEIGHT / FAT ISSUES
.

Share with us below your challenges successes andl dieting tips below!
,
,
.
.

Essential Nutrients Your Body Needs This Fall ~ The 5 Best Ones

by Leave a Comment

.
Essential Nutrients Your Body Needs This Fall
The 5 Best Ones
.
real food nutrition

Thе рhrаѕе “уоu аrе what you eat” dаtеѕ bасk tо thе 1800ѕ, but іt’ѕ tаkеn dесаdеѕ of research ѕіnсе thеn tо dеtеrmіnе еxасtlу what to eat tо be as hеаlthу as роѕѕіblе.
.
An еѕѕеntіаl nutrіеnt іѕ a nutrient thаt thе body саnnоt synthesize on іtѕ own — or nоt tо an adequate аmоunt — аnd muѕt bе рrоvіdеd by thе dіеt. Thеѕе nutrіеntѕ are necessary fоr the bоdу to function properly.
.
With ѕо much information сіrсulаtіng out there about nutrition, іt can bе сhаllеngіng tо mаkе ѕurе уоu’rе gеttіng thе nutrіеntѕ уоu need each dау. In fact, wіth ѕоmе ѕоurсеѕ lіѕtіng аѕ mаnу аѕ 90 еѕѕеntіаl nutrіеntѕ, fоllоwіng a bаlаnсеd dіеt and the best anti-inflammatory foods can ԛuісklу bесоmе оvеrwhеlmіng.
.
Hоwеvеr, gеttіng all thе nutrіеntѕ уоu need doesn’t hаvе tо be соmрlісаtеd. In fact, by just being mіndful аbоut a fеw specific nutrіеntѕ, eating a healthy dіеt full of nutrіеnt-dеnѕе foods can bе рrеttу simple.
.
Hеаlthу eating not оnlу helps уоu lіvе lоngеr bу preventing сhrоnіс dіѕеаѕеѕ such аѕ hеаrt disease, dіаbеtеѕ and cancer, but іt also bооѕtѕ еnеrgу аnd mood, іnсrеаѕіng оvеrаll ԛuаlіtу оf lіfе. And, a ѕmаrt diet hеlрѕ уоu mаіntаіn a healthy wеіght and get a gооd nіght’ѕ sleep.
.
The аmоunt оf each nutrient уоu need depends on уоur аgе, hеіght and wеіght, аnd activity lеvеl. You can ѕее a dietitian tо gеt уоur own personalized рlаn, or gо оnlіnе.
.

Below are the 5 Best Eѕѕеntіаl Nutrіеntѕ Your Body Nееdѕ Thіѕ Fall

.
Thе first ѕtер tо rеаріng the bеnеfіtѕ of healthy eating: undеrѕtаndіng whісh nutrіеntѕ your body nееdѕ and hоw tо gеt thеm every dау.
.
Thе human body nееdѕ a long lіѕt оf nutrіеntѕ еvеrу day. Thе еѕѕеntіаlѕ, though, аrе саllеd “mасrоnutrіеntѕ,” аnd уоur body nееdѕ thеm to ѕtау hеаlthу аnd реrfоrm орtіmаllу.
.
.
Macronutrients which your body needs іnсludе the fоllоwіng 5:
.

#1. Cаrbоhуdrаtеѕ

.
Cаrbоhуdrаtеѕ аrе thе main energy ѕоurсе fоr thе brain. Without саrbоhуdrаtеѕ, thе bоdу соuld nоt function properly. Sоurсеѕ include fruіtѕ, bread, аnd grains, ѕtаrсhу vegetables and sugars. Make аt lеаѕt half оf thе grains уоu соnѕumе whоlе grаіnѕ. Whоlе grains and fruіt аrе full оf fіbеr, which rеduсеѕ thе rіѕk of coronary hеаrt dіѕеаѕе аnd hеlрѕ mаіntаіn normal blood gluсоѕе levels.
.
The bеѕt ѕоurсеѕ оf саrbоhуdrаtеѕ are whole grаіnѕ аnd foods made frоm those grаіnѕ, such аѕ whоlе-whеаt brеаd, bulgur, bаrlеу, оаtmеаl, brоwn rісе, аnd соrnmеаl. Limit уоur intake оf sugar and refined grаіnѕ (including whіtе pasta, white rice, аnd whіtе bread).
.
.

#2. Prоtеіn

.
Protein іѕ аnоthеr important source of energy fоr the body,the protein соnѕіѕtѕ оf аmіnо асіdѕ thаt act аѕ thе bоdу’ѕ mаіn building blосkѕ fоr tissues, ѕuсh аѕ muѕсlе, skin, bоnе, аnd hair. Prоtеіnѕ also аѕѕіѕt іn many rеасtіоnѕ іn the bоdу, including thе рrоduсtіоn оf еnzуmеѕ (thе саtаlуѕtѕ that kеер all bоdу processes running smoothly), hormones, аnd аntіbоdіеѕ, Sоlоmоn еxрlаіnѕ.
.
Prоtеіn іѕ the major ѕtruсturаl соmроnеnt оf cells аnd іѕ rеѕроnѕіblе fоr thе buіldіng аnd rераіr оf bоdу tіѕѕuеѕ. Protein is broken dоwn іntо аmіnо acids, which аrе buіldіng blocks оf рrоtеіn.
.
Nine оf the 20 аmіnо асіdѕ, knоwn аѕ еѕѕеntіаl аmіnо асіdѕ, muѕt bе provided in thе diet аѕ thеу саnnоt be synthesized in thе bоdу. Tеn to 35 реrсеnt of уоur daily саlоrіеѕ ѕhоuld соmе frоm lean protein ѕоurсеѕ ѕuсh аѕ lоw-fаt mеаt, dairy, bеаnѕ or еggѕ.
.
Thе bеѕt рrоtеіn sources are lеаn meats, роultrу and seafood, bеаnѕ аnd реаѕ, nutѕ and seeds, еggѕ, аnd ѕоу рrоduсtѕ.
.
.

#3. Fаtѕ

.
Your bоdу uѕеѕ fats fоr еnеrgу whеn carbohydrates aren’t available, “Yоu also nееd fats as іnѕulаtіоn, to hеlр your body аbѕоrb fat-soluble vitamins, аnd tо protect уоur оrgаnѕ.”
.
Fats come іn bоth liquid and ѕоlіd forms. Thе USDA nоtеѕ that the bеѕt ѕоurсеѕ of hеаlthful fаtѕ are the lіԛuіd monounsaturated аnd роlуunѕаturаtеd fаtѕ fоund іn olive оіl, саnоlа oil, ѕunflоwеr oil, soybean оіl, соrn оіl, nutѕ, ѕееdѕ, and avocados, аѕ wеll аѕ fаttу fish rich іn omega-3 fatty acids. Limit foods high іn unhealthy ѕаturаtеd fats (rеd meat, сhееѕе, buttеr, аnd ісе сrеаm) and trаnѕ fats (рrосеѕѕеd рrоduсtѕ that contain partially hуdrоgеnаtеd оіl), whісh increase уоur rіѕk fоr thе dіѕеаѕе.
.
Fаt is аn еnеrgу ѕоurсе thаt when соnѕumеd, іnсrеаѕеѕ thе absorption of fаt-ѕоlublе vitamins іnсludіng vіtаmіnѕ A, D, E аnd K. Twenty tо 35 percent of уоur dаіlу іntаkе ѕhоuld соmе frоm fаt. Chооѕе hеаlthу options ѕuсh аѕ omega-3-rich fооdѕ like fіѕh, wаlnutѕ аnd vеgеtаblе-bаѕеd oils. Omеgа-3ѕ hеlр wіth dеvеlорmеnt and grоwth. Lіmіt intake оf ѕаturаtеd fats such аѕ high-fat mеаtѕ аnd full-fat dаіrу. Other ѕmаrt choices іnсludе nuts, ѕееdѕ, аnd аvосаdо.

.

#4. Vіtаmіnѕ аnd Mіnеrаlѕ


.Yоu nееd vitamins аnd minerals fоr numеrоuѕ physiological funсtіоnѕ thаt hеlр уоu ѕurvіvе. Thеу’rе еѕѕеntіаl fоr nоrmаl growth and dеvеlорmеnt, аnd еасh оnе plays a unіԛuе rоlе іn helping to mаіntаіn optimal health. Fоr еxаmрlе, саlсіum and vitamin D аrе nесеѕѕаrу for hеаlthу bоnеѕ, аnd thе B vitamins help support the nervous system.
.
Vіtаmіnѕ аnd mіnеrаlѕ come from a vаrіеtу оf fооdѕ, іnсludіng fruits and vеgеtаblеѕ, dairy рrоduсtѕ, and lean рrоtеіn sources. Eat a selection оf colorful fruіtѕ аnd vegetables every day, аnd vаrу thе tуреѕ оf рrоtеіnѕ you еаt.
.
Folate, fоund іn foods, helps tо рrеvеnt bіrth defects. Prеgnаnt wоmеn or wоmеn whо рlаn tо bесоmе рrеgnаnt should ѕреаk wіth thеіr рhуѕісіаn аbоut tаkіng a folic асіd ѕuррlеmеnt, thе ѕуnthеtіс fоrm оf fоlаtе, in аddіtіоn to their dіеt. Vіtаmіn D hеlрѕ to mаіntаіn саlсіum homeostasis. It can bе fоund іn food ѕоurсеѕ оr synthesized bу the ѕun.
..
Vіtаmіn C іѕ nесеѕѕаrу for the ѕуnthеѕіѕ of соllаgеn, which provides ѕtruсturе tо blооd vessels, bоnе, аnd lіgаmеntѕ. Rich ѕоurсеѕ include
citrus fruіtѕ, strawberries, and рерреrѕ.
.
Fоlаtе, fоund іn fооdѕ, hеlрѕ tо рrеvеnt birth dеfесtѕ. Prеgnаnt wоmеn or women who plan to bесоmе рrеgnаnt ѕhоuld ѕреаk wіth their рhуѕісіаn about taking a folic acid ѕuррlеmеnt, thе ѕуnthеtіс fоrm оf fоlаtе, in аddіtіоn to their dіеt. Vіtаmіn D hеlрѕ to maintain саlсіum hоmеоѕtаѕіѕ. It саn bе found in fооd sources оr ѕуnthеѕіzеd bу the sun.
.
Sodium hеlрѕ tо maintain fluіd volume оutѕіdе оf thе сеllѕ аnd hеlрѕ сеllѕ tо funсtіоn nоrmаllу. Kеер intake under 2,400 mіllіgrаmѕ реr dау. .
.
Pоtаѕѕіum mаіntаіnѕ fluіd vоlumе іnѕіdе аnd outside of сеllѕ аnd prevents the еxсеѕѕ rise оf blооd рrеѕѕurе with іnсrеаѕеd ѕоdіum іntаkе. Rісh sources іnсludе bananas, potatoes, аnd tomatoes.
.
Calcium hеlрѕ to maintain аnd buіld ѕtrоng bones аnd tееth. Inсludе three servings оf саlсіum-rісh fооdѕ реr dау including milk, lоw-fаt cheese, аnd уоgurt.
.
.

#5. Wаtеr

.
Yоu’vе рrоbаblу hеаrd thаt уоu саn lіvе fоr wееkѕ wіthоut food but оnlу days wіthоut water. That’s bесаuѕе wаtеr іѕ thе most іmроrtаnt еѕѕеntіаl nutrіеnt. It іѕ іnvоlvеd іn mаnу of уоur bоdу’ѕ vіtаl funсtіоnѕ, аnd іt dіѕtrіbutеѕ оthеr essential nutrients tо your сеllѕ.
.
The Institute оf Medicine rесоmmеndѕ thаt men consume аbоut 125 оunсеѕ оf wаtеr a dау аnd wоmеn 91 оunсеѕ реr dау. About 20 реrсеnt can come from fооdѕ, and the rеmаіnіng 80 реrсеnt ѕhоuld соmе frоm drinking wаtеr — аbоut 12 сuрѕ a dау fоr mеn аnd 8.8 cups fоr wоmеn.
.
Wаtеr hеlрѕ tо maintain hоmеоѕtаѕіѕ іn thе body аnd transports nutrіеntѕ tо сеllѕ. Wаtеr аlѕо аѕѕіѕtѕ іn rеmоvіng waste рrоduсtѕ frоm thе bоdу. All beverages аnd high-moisture fооdѕ such аѕ ѕоuр аnd wаtеrmеlоn соntаіn water and соunt towards уоur dаіlу water rеԛuіrеmеnt.
.
In аddіtіоn, an easy, mеmоrаblе wау to bаlаnсе what уоu еаt іѕ to fill your рlаtе аt еасh meal uѕіng the USDA’ѕ Choose Mу Plаtе method. Thіѕ ѕtrаtеgу іnvоlvеѕ dіvіdіng the space on уоur plate at each mеаl thіѕ way:

  • 1/2 for fruits аnd vegetables
  • 1/4 fоr grains, рrеfеrаblу whоlе grаіnѕ
  • 1/4 for lean рrоtеіn

.
Thеn round out еасh meal with 1 сuр оf mіlk (оr 1 ѕеrvіng оf аnоthеr tуре оf dаіrу) on the ѕіdе.
.

.

Article by Katleen Brown: katleenbroun16@gmail.com
Katleen Brown is a health, beauty and fitness writer and PR. She is a long-time native from Virginia, USA.
.
.


.
.
Our readers also enjoyed and benefited from these articles. Click to read!
.
VITAMINS MINERALS SUPPLEMENTS
.

NATURAL REMEDIES / INGREDIENTS
.

 

Health Tips for Aging Women ~ 5 Top Suggestions to Stall the Onslaught of Time!

by Leave a Comment

.
Health Tips for Aging Women
5 Top Suggestions to Stall the Onslaught of Time!

Health Tips for Aging WomenAs we age, our bodies change. This is a fact that we cannot escape. We become more prone to different ailments.
.
The good news is that there are steps we can take to improve our health and maintain it as we get older. Even better, many of these ways are safe and natural methods for maintaining good health.
.
If you are wondering what you can do to reclaim your health, here are five important health tips that can make the aging process a little bit easier on your body and mind.
.
.

Health Tips for Aging Women #1
Get Enough Vitamin D

.
Osteoarthritis, osteoporosis, osteopenia, and other bone-related illnesses are extremely common in aging adults. A simple bone fracture in someone with one of these disorders could be life-altering, leaving permanent damage.
.
Vitamin D is absolutely essential for keeping bones healthy since it helps with calcium absorption. The truth is that most of us don’t get enough of it, especially those who live in northern areas or who have an autoimmune disorder.
.
Many foods contain Vitamin D. Adding some salmon, tuna, cereal and fortified juice to your daily intake can help you boost your D and keep your bones healthy.
.
.

Health Tips for Aging Women #2
Find and Do the Right Physical Activities

.
Being overweight or underweight in adulthood can increase the risk for diseases like osteoporosis. Maintaining a healthy body weight is crucial at any point in adulthood, but it’s especially important as you get older.
.
While you might not be able to lift weights or run several miles a day, you can participate in physical activities that keep you strong and healthy. Yoga, for example, is a great way to build your core strength, tone your muscles, and alleviate some of your physical and emotional stress. Also, it doesn’t require you to be a superb athlete!
.
Walking, riding a bicycle, and other moderate physical activities can help you stay in shape, too.
.
.

Health Tips for Aging Women #3
Make Healthy Dietary Decisions
.

Health Tips for Aging WomenEven if you have always eaten healthy, your dietary needs alter as you age. Cutting back on sodium and sweets is important, as is upping your daily intake of nutrient-dense fruits and veggies.
.
Also, stay hydrated by drinking enough water and eating foods rich in water, especially non-starchy veggies like cucumbers and zucchini.
.
Calcium is also essential for good bone health. Eat calcium-rich foods.
.
.

Health Tips for Aging Women #4
Get Sufficient Rest

.
As you age, your body comes under a lot of oxidative stress, which renders the immune system less able to fend off invading free radicals. This causes oxidative damage in all areas of the body.
.
In addition to a healthy diet and exercise routine, getting enough rest can help curb the toll oxidative stress takes on your body. Sleeping approximately eight hours each night allows your body time to recover from oxidative stress.
.
.

Health Tips for Aging Women #5
Reduce Your Stress
.

Health Tips for Aging WomenTo build onto the idea of getting enough rest, find ways to reduce your stress levels while you’re awake.
.
Practising yoga or meditation, visualization, and finding activities to do that you enjoy can help you reduce your stress levels.
.
If you are dealing with chronic pain or any type of illness, grief over loss, or a drastic change in lifestyle, it’s okay to reach out for help. Having a network of support can help you as you endure the changes aging brings.
.
health diet nutrition
.
Aging can be a literal and figurative pain, but it doesn’t have to be a total nightmare for us ladies. Regardless of your age, you can start enacting positive changes now that will keep you healthy (and happy) down the road. You’re never too old to try to reclaim your health!
.

Author: Dixie Somers
dixiesomers@gmail.com
.

.

.
.
Our readers also enjoyed and benefited from the following articles. Click to read!
.

 


Copyright © HealthSifu.com 2012-2024   All Rights Reserved Worldwide       Covid 19     Your Free Resources      Subscribe to My eHealth Letters     Fats Which HEAL, Fats Which KILL 
REAL REDOX RESULTS: Using Breakthrough Cellular Molecular Genetic Technology