What is the best way to stay healthy?

  • What is the best way to stay healthy?

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    Yep, you read that right. It’s been 11 years, to be exact, since I’ve had the flu, the cold, a cough—you name it.

    But it wasn’t always that way.

    According to my mom, I was the sickest baby ever. I was allergic to almost everything. When she found out I was allergic to strawberries, she enrolled me in a study that tested a new frozen treatment meant to remove the allergens from the berries. Most kids were fine, but I got an awful rash. In other words, my immune system was terrible.

    As I grew up, I began adopting some easy lifestyle changes. Eventually, after years of healthy habits, my sick days dwindled to 0.

    But just because I haven’t taken a sick day in years doesn’t mean I haven’t come close—that’s impossible.

    What is possible is to establish practices that support your immune system before you feel the sniffles coming on. Your immune system is like a muscle that you need to work out. This means having ginger tea and taking saunas not just when you’re sick, but on a regular basis—especially if you travel a lot.

    A perfect bill of health is more attainable than we think. Most of us just don’t know where to begin. The good news is, it’s super easy. If I can do it, anyone can.

    Here’s how I stay healthy. And yes, even during flu season.

    I embrace bacteria instead of fighting it.

    Here’s the deal: We’re exposed to pathogens and viruses every day, and there’s no way around it.

    Just like the animal kingdom, the world of bacteria is highly diverse. It is estimated that only 1-10% of total bacteria have even been discovered, and this includes a range of good and bad bacteria. Around 100 trillion good bacteria live in our bodies. Many of these live in our gut, helping our body break down food and absorb nutrients.

    Exposing yourself to a variety of these bacteria is a key component of immune health.

    Over the last 11 years, I’ve lived in eight different countries. I travel anywhere from 40 to 60 times a year, which means I’m exposed to a variety of new and unfamiliar microorganisms all the time. If I drop a sliced potato in my apartment floor, I still eat it.

    When I was in the army, we lived in the dirtiest and least sanitary conditions ever—often, we went for five days without a shower. But here’s the thing: All my fellow soldiers said their time in the army was the healthiest they’d ever been, in spite of the lack of soap. Even people who typically got sick all the time would say to me, “Hey, I don’t sick as easily anymore.”

    I believe this was all because we were exposed to plenty of dirt and bacteria.

    I’m not saying you should stop showering. But maybe don’t be so militant about washing your hands. And when you do, use natural soap. Antibacterial soaps kill the good with the bad bacteria.

    Strong Immune Tip #1: Be exposed to good bacteria that strengthen your immune response.

    I get eight hours of sleep a night.

    Americans have a serious sleep problem.

    Between work, family, our social lives, or extracurricular activities—our lives are filled with obligations. We’re so busy, we often give up on the possibility of a full night’s rest.

    And, look, sleep can be an un-sexy topic. Most people see it as just laying there, bored or riddled with anxiety and racing thoughts. Everyone is tired, but we’d rather drink strong coffee or take supplements than try the obvious solution—getting eight hours of sleep.

    There’s really no substitute for getting a full night’s rest.

    I recently got back from Hawaii at 2 a.m. I got five hours of sleep—not ideal, but fine for one day. But I took extra care to make sure I got enough sleep that night so I wouldn’t feel fatigued for days. This means I didn’t drink coffee or anything high in caffeine that day and didn’t plan any high-intensity workouts or night-time activities.

    If you find it impossible to sleep at night, consider my ultimate health secret: power naps.

    I take a 15-20 minute nap pretty much every day without almost any exceptions. My worst day of the year is always the day when I don’t make time for one.

    You’ll know you’re getting enough sleep when you don’t need an alarm in the morning. If you can wake up naturally, you’re rested. If you wake up feeling terrible, odds are your immune system is suffering.

    Strong Immune Tip #2: Get a full 8 hours of sleep and power nap every day.

    I manage my response to stressors.

    Stress is unavoidable.

    The phone rings and you learn your dad is in the hospital. Your job reorganizes and you get laid off. A hurricane strikes and floods your apartment. Life is filled with unexpected obstacles and mishaps no matter what we do. The only thing that’s really in your control is how you respond to stress.

    Here are the three areas I focus on:

    • Mind: Stress is largely a mental game. If the thing that’s stressing me out is something I can fix, I don’t waste energy stressing because I know there is a solution. And if I can’t fix it, I remember there’s no point in worrying about it because there’s nothing I can do about it anyway. Every night I end my day by writing down a list of things I’m grateful for. I’ve found that these simple exercise helps me to reshift my perspective and reduce my stress. Bonus: it also helps me to sleep more soundly and connect more deeply with those I’m grateful for.
    • Body: I find moving my body helps me to physically release stress. I make time to hike, walk, swim, or do yoga most days. When I jump into the freezing cold ocean, I’m not thinking about what’s worrying me. I’m just trying to breathe because it’s so cold. As long as you don’t overdo things and stress your body out more, exercise is a key component to feeling better. Pro athletes get sick all the time. Movement for me is about longevity and balance, not winning races.
    • Spirit: Studies have shown that a sense of purpose strengthens your immune system. There are lots of ways to do this. I make a point to call someone close to me every day, spend time away from the computer, connect with nature, and meditate. We may feel fine when our own immediate needs are met, but optimal health requires something more—a genuine sense of meaning and connection.

    Strong Immune Tip #3: Manage stress with integrated wellness habits that take into account your mind, body, and spirit.

    You won’t be healthy if your immune system is out of whack, and that means getting sleep, staying above the stress of daily life, and making a point to stay active.

    The key is to listen to your body. If you do, you won’t have to pause your life the next time you get a cold.

    Staying healthy doesn’t happen by accident. It requires some work, compliance with lifestyle decisions, and regular checkups.

    Diet

    A healthy diet can be summed up by (1) Eat whole foods. (2) Don’t overeat. (3) Eat plenty of vegetables. It sounds “too simple”, but since nutrition is so complex and controversial, it can help most people to stick to a simple memorable short that has a high level of evidence it works.

    A slightly longer, more specific version would be a diet rich in fiber, fruits and vegetables, whole grains, with a minimum of 2 servings of non-fried fish (3.5 oz per serving) per week[1]. Avoid artificial or added trans fats. Limiting red meats, particularly smoked and/or cooked at high heat for a longer time may help. Avoiding processed foods as a general rule of thumb is another element – sweet or sugary foods with highly refined grains or sugary beverages.

    If you need a “structured” diet with recipes, the DASH or Mediterranean diet meets all of the criteria for good health, and there is convincing enough evidence. There are other diets that can work if they can fit into the proven parts are stated above. Long-term longitudinal NHANES study data with large sample size since 1971 backs up dietary claims.[2]

    Exercise

    Physical activity is necessary for good health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise every week. According to the CDC, this is defined as “if you’re being active at a vigorous level, you won’t be able to say more than a few words without pausing for a breath”.

    Strength training with 5-8 repetitions and 3 sets of free weights in full body workouts (progressively increasing resistance over time) are important for balance, mobility, bones, and blood sugar control. It is recommended at least 2 times per week. [3]Women may worry that intense strength training makes you “bulky” or look like a man. That is false and not only that, consistent intense training prevents osteoporosis where women benefit disproportionately more from.

    I personally recommend a NASM/ACSM certified personal trainer and registered dietician to look after exercise to prevent injury (especially HIIT which may reduce more visceral fat) and for tracking progress, but it is not required and may be too costly for some people if you are already well informed. But a minimum of sport specific $80-$150 injury prevention programs by an exercise professional with biomechanics knowledge and gait/kinesiology analysis software is worth the investment.

    Image source: CDC

    Stress, Mental health & Sleep

    Reducing stress is also important as there is a connection to chronic stress and disease. Relaxation methods and/or CBT/DBT may help. Building a strong social network helps. Getting enough sleep, with about 7.5-8.5 hours per night (some genetic variation), ideally in line with sleep cycles and circadian rhythm with “free-running sleep” is necessary. Avoiding blue light before sleep helps a lot.

    Avoiding Toxins

    Avoiding drugs, all levels of alcohol[4], smoking / vaping / tobacco products, second-hand smoke, water pollution (some places have poor quality which may require reverse osmosis systems), air pollution (including indoor air pollution that can be reduced with source control, a HEPA air cleaner or simple ventilation [5]), noise pollution, hormone disruptors[6], carcinogenic compounds[7] (i.e. methylmercury, radon, asbestos, lead are some common ones, but you can start with IARC class I) etc are the main important factors for health.

    There are health quacks that overstate potential risks of potential toxins to sell their products, so I would be wary of information sources. You do not need to buy everything organic to avoid potential toxins, such as cadmium, pesticides, etc that may or may not make a difference. Natural pesticide residue on organic food can even have potential health risks, but it is unknown and too low to make proven significant differences. I personally buy some organic mainly because of taste.

    Supplements not usually recommended

    Although I do take a few supplements (creatine monohydrate made from AlzChem Trostberg GmbH and unflavored whey protein), energy beverages (green tea and coffee sparingly), and minimum amount of skincare products (glycerin), supplements are not required – unless you are vitamin or mineral deficient. You should apply sunscreen every day though (I use zinc oxide mineral sunscreen). I would be extremely careful as supplements and cosmetics can have manufacturing issues, so I try to get the prescription version of skin care products, if applicable (i.e. medicated shampoo).

    It’s largely a self-regulated wild west, as the FDA doesn’t regulate them and supplements have caused liver failure or have been found to contain heavy metals or illegal drugs such as anabolic steroids or meth. Almost all supplements are close to snake oil, and herbal extracts can have health risks. I recommend most people to check carefully with their physician. If you do decide to take supplements – you probably want to avoid anything without GMP, USP, a reputable brand, and frequent third-party testing. This does not rule out any issues, but will drastically reduce the chance of issues to acceptable levels of risk if you decide to take supplements IMO.

    Primary care & medical access

    Finally, establish a good relationship with your primary care physician and be informed about medicine from highly trusted sources with a high level of health literacy. UpToDate is a good source for evidence based medicine but it may be too expensive and can require in-depth medical knowledge. You could instead rely on reputable medical organization websites that are either .edu, .gov or specific medical practicing boards meant for the general public for free.

    If something happens to your health, a trusted and highly competent physician who knows you is in the best position to help screen and monitor your health while recommending appropriate interventions. I personally use a concierge model for primary care, but it may depend on your finances and insurance in certain areas. Having access to a second opinion can help in some cases (i.e. surgical decisions, cancer care, complex cases etc). If cost is an issue, consider a trusted and competent advisor to help you find health care financing, or sometimes medical tourism can be an option.

    Misc

    There may be a few other things I missed. I’ll add them here: brushing teeth twice a day and getting it regularly cleaned. Wearing polarized sunglasses with UVA and UVB protection. Look away from computer screen and stretching from time to time if sedentary can help with eyestrain. You could try getting a toilet stand to squat while defecating. Avoiding accidents and poisoning can help. Water intake adequate where urine is almost clear or pale yellow. Keeping medical records and data available, including family members complete medical record. Economic stability helps. Safe housing (reduce catastrophic property risk, such as fires) and safe car helps (If you drive, I recommend a Honda CRV 2017 or newer or if you can afford, Audi Q8, but note there are many other high safety rating options). Picking the right partner to avoid domestic violence and observing firearm safety helps. Promotion of peace, sustainable land/sea use (i.e. sustainable fishing and agriculture) and public policy regarding health topics, such as organ donation and responsible antibiotics use helps on a system level. Access to clinical trials may help if you wish to extend a survival curve in terminal diseases or get first access to a “relatively safe” phase 3 potential COVID-19 vaccine (note side effects like GBS can potentially occur extremely rarely. I like the chances of potential benefit which far outweighs it). There are also controversial nutritional topics such as whether or not to reduce non processed red meat not cooked at high temperatures, optimal salt intake (potassium levels play a role, this is assuming no prehypertension or hypertension), saturated fat intake (especially when less than 10% of total caloric intake it likely doesn’t matter) and cholesterol intake when healthy – but I would take a moderate stance at the moment since the data is not strong and may interfere with other dietary goals if completely eliminated or minimized depending on your tastes.

    Footnotes

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    I will share with you some health tips which I follow regularly and has made huge impact on my health and fitness. Besides, I will give you reason for why you should follow these tips, the related benefits and important aspects related to it.

    It will be quite difficult to follow them all in the beginning but if you slowly adopt them and make as your habit, they will have immense positive effect on your health.

    You can bookmark the answer as it will surely help you in the longer run.

    Health tip 1: Drink a glass of water half an hour before meal and an hour after meal. NEVER drink water during meals.

    Reason: Drinking water before meal results in consuming less calories at those meals and aids weight loss process. Drinking water after meal helps absorb the nutrients and thus help in digestion. But if you drink water during meal, it dilutes digestive juices.

    Health tip 2: An apple a day keeps doctor away. The best time to eat it(or any other fruit) is either in the morning on an empty stomach or as a mid morning snack between breakfast and lunch.

    Reason: Apple is a fiber-rich fruit( helps in weight decrease, reduce cholesterol level, prevent heart disease and lowers risk to type 2 diabetes) and contains very powerful anti-oxidant( fights cancer, keeps your liver healthy and aids flushing toxins). Eating fruits along with meal isn’t a good idea because when fruit is eaten our digestive process works very quickly, so when eaten alone our stomach can more easily process the fiber, nutrients and simple sugar contained in the fruit.

    Health tip 3: Don’t skip breakfast- the most important meal of the day and should be well balanced.

    Reason: 1. Our blood sugar level is very low on the morning. Breakfast provides energy to get through the day. 2. Not eating breakfast leads to eating higher calories in mid morning snack or later meals. Thus spike in sugar levels and ill effects on heart. Also leads to weight increment.

    Health tip 4: Prefer complex carbs(GOOD CARBS) over simple carbs( BAD CARBS).

    Complex carbs- Oats, Muesli, Brown rice, brown bread, green veggies, wheat, fruits, beans, peas, nuts.

    Simple carbs – White bread, white rice, white sugar, brown sugar, Soda, all processed foods ( cake,cookies), pastries and desserts, potatoes

    Note: Carbs= fiber + starch + sugar.

    Fiber & Starch rich are complex carbs. Sugar rich is simple carbs.

    Reason: Simple carbs offer little nutrition and are broken down rapidly causing a spike in blood glucose level. Complex carbs are rich in fiber, takes long time to break down and thus provide nutrition to our body along the way, besides keeping us satisfied and full.

    Health tip 5: Prefer unsaturated fats(GOOD FATS) over saturated and trans fats(BAD FATS)

    Good fats: Peanut butter, Olive oil, Nuts( Almonds, Walnuts), Seeds( flax seed, chia seeds), Low fat or skimmed dairy products, Eggs.

    Bad fats: Butter, French fries ( contains trans fat), burgers, cookies, donuts, cheese, pastries, Ice cream, Whole fat dairy products, Namkeen.

    Note: 1. Trans fat is the worst form of fat. 2. Avoid processed food made with partially hydrogenated oils completely( read labels).3. Include good fats, limit saturated fats and keep trans fat as low as possible.

    Reason: Goods fats are required for brain development, vitamins absorption, healthy skin and hair. They promote healthy heart. Bad fats pose risk to heart diseases, increases your cholesterol level and leads to obesity and diabetes.

    Health tip 6: Eat fiber rich foods for weight loss and for the Happy Morning.

    Examples- All complex carbs, Fruits, Vegetables ( Carrots, Tomato, Beetroots, Spinach), Lentils, Beans, Peas, Oats, Seeds(Chia and flax seeds)

    Note: 1. Eating fruits and vegetables is healthier than drinking juices. 2. Add vegetable salads to your lunch and dinner.

    Reason: 1. They are more filling, feel satisfied for longer and thus eat less food. Thus aids in weight loss. 2. Slows absorption of sugar and thus improves blood sugar level. 3. Lowers cholesterol level. 4. Promotes movement of food through digestive system and thus helpful for those who struggle with constipation.

    Health tip 7: Add a cup of green tea to your day.

    Note: Don’t drink in the morning on an empty stomach( affects liver) or with a meal(slows iron absorption from food).Drink it 2 hours before or after meal or 2 hours before bedtime. Drinking it before exercise aids weight loss process rapidly. And moderation is the key. Don’t take more than 2 cups a day.

    Reason: 1. Contains optimum caffeine ( less than coffee) to improve brain function and focus. 2. Boost metabolic rate, triggers fat burn and weight loss. 3. Contains powerful anti-oxidant that may prevent against can cancer. 4. Lowers risk to type 2 diabetes and cardiovascular diseases.

    Health tip 8: Weight loss is 80% diet and 20% exercise.

    Reason: Weight loss is taking in fewer calories than you burn. As it is always easier to cut in calories by reducing your diet( unhealthy foods) than working out for hours, diet is more important than exercise. But the best results are obtained when you combine moderate exercise with thoughtful eating. So if you are working out hard, it doesn’t mean you eat anything and expect your body to respond positively.

    Health tip 9: Walking for just 15 minutes after your meals does wonders to your health.

    Reason: 1. You gets better digestion as walking makes those gastric juices required for digestion flowing. 2. Your metabolism is revved up making you burn more calories. 3. Suppresses the increase of triglycerides conc. responsible for heart diseases. 4. Walking after dinner reduces stress levels and improves blood circulation, thus you get better sleep.

    Health tip 10: Eat a fistful of nuts daily to keep your body healthy.

    Note: 1. Nuts are high in calories, but if you eat them in moderation they can help accelerating weight loss, lowers cholesterol and make your heart healthy. 2. You should take 20-25 per day but it should come as a replacement for unhealthy snacks( chips, Namkeen or biscuits). 3. The most healthy nuts are Almonds, walnuts, pistachios, cashews and peanuts.

    Reason: They are full of unsaturated fats (GOOD FATS), natural fiber, protein and some essential vitamins and minerals.

    1. Read up on switching to whole fat dairy
    2. Turn off your WiFi router at night, use speaker phone on your cell when possible, and limit your distance to wireless devices and routers (yes there is such a thing as wireless (microwave) radiation. Wireless devices operate on the same wavelength as microwave ovens. Granted the wattage is much lower, but still it’s constantly surrounding us, constantly on, and growing stronger day by day).
    3. Try weaning yourself from ibuprofen and acetaminophen. I did over a decade ago, and my pattern of headaches ceased altogether.
    4. Cut out all sugar drinks and most sugar foods. If you’re like me you’ll lose your taste for sugar altogether. I do allow myself fruit juice with no added sugar. Sugar is a poison and a drug. It will keep you from losing weight.
    5. Find an activity you love and do it everyday, be it as simple as taking walks in your neighborhood. I hike 3 miles of steep terrain everyday. The mental and physical challenge sets me right every time and keeps my muscles firm. Muscles are your key to a graceful aging process.
    6. Turn on “night light” or “blue-light blocking” on your devices. Your eyes and ability to get a good night’s rest, will thank you so to speak.
    7. Got cavities? Try 500 IU vitamin D3 and vitamin K2 supplement, 3 or more times a week. Too much supplemental D3 is bad. I chew half a Green Pastures Butter Oil capsule for my K2. Note: If you’re getting adequate sunshine you can skip the D3. Aim for whole fat dairy, grass-fed foods e.g. Kerrygold butter, to get more K2 in your diet. Keep in mind it’s still very elusive so a supplement may not be a bad idea.
    8. Keep a journal. Don’t think you’re the journaling type? Neither did I til I tried it. Just jot down how things make you feel. It’s so great to get out your feelings. It also helps deprogram unhelpful myths from your mind, and may even kick start that novel you’ve been itching to write.
    9. Ditch bras and go with camisoles or shelf-lined camis instead. Breathing easily is important.
    10. I know I’ll get a lot of flack for this, especially from dentists, but do some research on fluoride. I haven’t used fluoride toothpaste since 2008. No cavities, and much healthier gums. My mouth no longer burns when I brush my teeth. My favorite toothpaste: Salt toothpaste by Weleda (German company). I personally don’t floss. Unless you do it just right, you may be pushing bacteria deep into your gums. I think the agitation from your toothbrush is enough to break apart bacterial formations. Flossing irritates my gums. I do use a natural whitening mouthwash, made by the Natural Dentist. I also lick my teeth clean after every meal and snack; rinsing with a drink of water can help too. Good to lick your teeth after drinking something acidic like orange juice, as acid tends to wear at enamel.
    11. Consider all-cotton panties if you’re a woman, and limiting your wearing of heels.
    12. Try low rise/low drop shoes. The flatter sole is more akin to going barefoot and tends to cause less foot issues for a lot of people. We’re taught we need all the newest technology in shoes, but I find the simpler low rise styles keep my feet happiest.
    13. Have an egg every morning for breakfast. Eggs are one of the closest things to the perfect food, and our bodies actually need that healthy cholesterol.
    14. Research the link between herbicides, leaky gut, and gluten sensitivity. Monsato has been spraying most of our crops with Roundup since 1997. The toxin can eventually cause ingested gluten particles to leak into your bloodstream; as gluten molecules closely resembles thyroid tissue, the body begins attacking the thyroid (autoimmune thyroiditis). The crops which are sprayed most heavily include corn, soy, and canola. If you can’t afford to eat organic, at least consider doing so with the aforementioned foods. Personally I buy organic corn products, as I tend to eat a lot of those.
    15. Estrogen low? Try lavender bar soap in the shower; it’s estrogenic and has me feeling more energetic and “in the mood”.
    16. Try jojoba shampoo for thicker, healthier hair. Jojoba is known for being a panacea for hair. But the best remedy for thinning hair is gla omega 6 oil, namely black currant oil or evening primrose oil. It’s also good for energy, clarity, and libido.
    17. Rethink doctor visits, antibiotics, prescriptions, and even surgeries. The body is self-healing and one of the best ways to bring health to yours is to change the way you eat, move, and sleep. I myself am not even an herbal person, I’m more of a ‘believe in the power of the body to right itself” person. Though I do like echinacea, vitamin c, and liquid magnesium once in a while.
    18. Seeing some basal carcinoma on your skin? Try mixing ascorbic acid crystals (vitamin c powder) with water, and rubbing it all over the affected area, a few times a day. If it burns, it’s quite possible the acid is killing it off. This worked for me, the only time I’ve seen basal, on my nose.
    19. Lift 5–15 pound free weights 3 or more times/week.
    20. Try a Theracane wand. It’s a hooked, hard rubber wand that allows you to deeply massage tissue anywhere on your back, or elsewhere. Along that line, try a Hitachi magic wand for massaging anywhere on your back as well. Works great for a woman’s special needs as well, though my personal favorite along those lines is the more rumbly We-vibe Tango.
    21. Take a nap now and then. Nothing feels better.
    22. Consider a sleep mask. Ah, peace.
    23. Women and girls: You only need to shave your legs, pits, and bikini line once or twice a week, unless you have a really hot date the next night. 😉 Likewise, aim to pluck your brows along a similar schedule. I finally wised up and bought a little table top mirror, so I won’t have to double over my bathroom sink ledge, just to see which little hairs need plucked.
    24. Consider not using a pillow when you sleep at night. Pillows give me a stiff neck actually, and a bit of head-forward posture at times.
    25. Tell yourself how much you love yourself, everyday. Accept yourself just as you are.
    26. Aim to not judge others. We’re all on different paths and we all have different needs and priorities. Compassion and understanding trump gossip and hate, any day. Not only better for others, but better for you too.

    LIFE CHANGING HEALTHY HABITS..

    Habits that can really change a life:

    1. Early to bed.
    2. Early to rise.
    3. Start your day with at least 2 glasses of warm water as soon as you wake up.
    4. Proceed with a fruit. And after an hour or so, have another breakfast, quite heavy and healthy. Never skip your breakfasts.
    5. Stop overeating. Eat a little less than what is required.
    6. Hydrate yourself throughout the day.
    7. Eat at least 2 meals + 2 breakfasts in a day. The weight of your last meal should be the least as compared to your morning meals.
    8. Meditate everyday, even for a couple of minutes. It’s good for your mental fitness. It keeps you peaceful and more focussed.
    9. Start yoga practises at least thrice in a week. It will keep you more active.
    10. Move as much as possible.
    11. Maintain a positive attitude throughout the day.
    12. Read something everyday for your mental and psychological growth.
    13. Say no to TV, phone and system’s screen, at least 1 hour before you get asleep.
    14. Take proper and sound sleep.
    15. Maintain a journal and a to do list for the next day. It will keep you fit emotionally, and will save you from becoming direction less for your upcoming tasks.

    One important thing in opting healthy habits is that we need to make a fixed routine for our meals and follow them religiously. Following is the chart to get a clear idea for the routine habits which are good to follow:

    When it comes to eating for weight loss, you’ve probably heard every piece of advice out there: Drink three glasses of grapefruit juice a day, eat egg whites for breakfast, or replace all your greens with kale.

    It’s a convenient strategy to latch onto one specific food in the hope that it will completely transform your body.


    If you think, you have already gained a little extra from your desired weight, try to push yourself more into few of these healthy habits to keep you in right shape:


    Mini meals play an important role in our healthy food schedule. So, we should prepare our routine for healthy snacks too. What constitutes a “good” snack is really up to you, but a definition I like to work with, is a small amount of food eaten between meals. It should bridge the gap between full meals, fuel activities, and provide small bursts of energy.


    Produce + Protein

    When people ask me about healthy snacking, I always say a great goal to have in mind is produce + protein or healthy fats. The combination of produce and protein or fat tends to be satiating since the food will move through your digestive system at a moderate pace, while keeping blood sugar levels stable. Reaching for a sugary snack or simple carbs, on the other hand, can cause your blood sugar to spike then crash, which will wreak havoc on both your appetite and your energy levels. So, we need to have knowledge about the best sources of protein and fats (good).


    1. Best sources of protein:


    2. Good Examples which are sources of healthy(good) fats:


    Note:

    My only advice to you is, “Never Stop Eating” to remain in shape. Just the right amount, the right quantity and the right time will serve you the most.

    Stay Healthy, Stay alive. And I assure, you will survive.

    (Image courtesy – Google, Pinterest)

    Thanks for Reading.

    Thank you @Winnie Williams for the edit.

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    8 tips to keep health in oriental medicine

    Health is the most valuable asset in our lives. Maybe when you are healthy you will not feel valuable health, but until the illness is so thick we will regret realizing that we have not really taken it seriously. So don’t let “lose it before you know it”, take care and keep it healthy right now.

    Check out 8 tips to keep your body healthy through things that are not difficult below:

    1. Only drink water when thirsty

    Most people know that drinking water is less harmful to health, but does not mean that drinking more water is better. Drinking a lot of water will only cause more urine, according to Oriental medicine, urine carries a portion of fire and gas from the kidneys, a person who has a habit of drinking too much water over a long time will cause the kidneys to be lost. That damage causes disease.

    In the past, people who were hungry were eating, thirsty, drinking, that was the rule, they could not be full and eat more than one meal. We should only drink water when we are thirsty, but we should not be too thirsty.

    2. Eat like drinking, drinking like eating, regularly swallowing saliva

    Eating like drinking means that you should chew carefully so that food is crushed, and drinking like eating means drinking slowly, small sips. This helps the food to be crushed before going down to the stomach, reducing the burden on the stomach, in addition to providing an additional amount of significant digestive juices, including digestive enzymes for digestion. very important.

    On the other hand, according to Oriental medicine, two secretions of sublingual salivary glands are two very important acupuncture points, translated from these two acupuncture points, which are from precious kidneys, so it is also called “Jade translation” (translation precious as pearls. Eating as drinking, drinking as food will help this amount of fluid is brought up more, in the oral cavity is the germ of the mind, this kidney fluid will be delivered to the fire of the mind, help the mind to intersect, the fire hydromassage from that health is improved. That’s why, in the birth of the ancient people, the movements often move the tongue to produce more saliva and swallow.

    3. Do not eat too much, do not eat too late

    As everyone knows that eating too much will cause a lot of trouble especially in the evening. At night is the time when the body needs to rest, including the digestive apparatus. When eating too much dinner, food will not be fully metabolized into body culture substances but will produce sputum (a pathological product), sputum will cause blockage in the body, hindering the operation of blood gas as well as organs from which cause disease.

    In addition, the diet should be high in fiber, eat a lot of fruits, limit eating too much fat and starch but still need to ensure a reasonable ratio, avoiding the body is lacking in substance.

    4. Exercise with moderate intensity, suitable for health conditions

    Regular exercise will cause blood circulation to be circulated, mentally refreshed, and health to increase. However, we should only play sports at moderate intensity and choose the right sport. Avoiding excessive exercise will backfire, causing problems such as osteoarthritis pain, fatigue and difficulty sleeping …

    In addition, following Oriental medicine when exercising will make pores open, when bad air is easy to penetrate, so avoid exercising in a drafty place, do not practice outdoors during cold weather or take a bath right after campaign …

    5. Sleep on time and get enough sleep

    Getting enough sleep will help your body to rest, recreate energy.

    According to Oriental medicine, when sleeping, blood will return to the can, make the blood more sound and fresh. From about 6 pm to 12 pm is a time of sound, this is a time when the sound is very prosperous, everything should be collected. A sleep during this time is a good quality sleep, which helps the body to recover well. So should not go to bed after 12 o’clock at night and should not work, too strong after 6 pm.

    6. Listen to the signs of disease

    Some people only go to the doctor and discover the disease at a late stage. This not only reduces the chances of being cured but also reduces the quality of life for a long time. Our bodies have mechanisms for predicting illnesses that we ourselves can feel through some seemingly harmless symptoms.

    Sometimes it is just common symptoms such as lumbar pain, knee fatigue, tinnitus, dizziness, menstrual menstruation is not regulated (menstrual period, early menstruation, abdominal pain, back pain …), numbness hands and feet … When the body has any unpleasant problems, the general advice for everyone is to go to medical facilities for prompt examination, evaluation and treatment.

    7. Spirit should be comfortable, moderate emotions

    An ordinary person cannot avoid the happy, sad, angry times … According to Oriental medicine, those emotions, if overly affected, will affect the activities of the government organs like being too happy to harm the mind, worrying too badly. , fear of harming the kidneys, sadness harming the waste, anger is too damaging … So, Chinese medicine doctors always advise their patients not to let the emotions become too much, so keep the spirit comfortable, avoid stress, stress, should cultivate spirit …

    8. Do not arbitrarily use drugs

    Many people still use medicine on their own experience or listen to this person whispering. There is also a perception that tonic is harmless but the truth is not so. Even vitamins and herbal supplements can be harmful if not used properly.

    Oriental medicine has the phrase “bad then tonic” which means that only when the body is really deficient should it be supplemented and lacking, so should it be added. In addition, some types of flowers and leaves that drink tea instead of daily tea can also cause harm such as trifolia flowers, Diep Ha Chau, tea leaves, bitter leaves … These types of leaves follow Oriental medicine. , should only be used in consultation with a physician.

    We get one body that when taken care of keeps us going for decades. What I do works because I don’t take any medications, whatsoever (at 60 something). This is what I do to stay healthy.

    • Get a minimum of 8 hours of good-quality sleep. To do that, I don’t drink caffeinated beverages, go to bed about the same time each night, and try (this is hard) to be off the computer by 7: 00 p.m. (if not earlier). If I go later than that I don’t sleep as well.
    • Be sensitive to your body. Your body will actually tell you when you need to make a change. For example, in my 30’s I started having migraines regularly. Since I already knew that if I would give my body what it needs, it would stay well. I made a matrix of what I ate regularly. Lo and behold – this is what I found out. Cheese, luncheon meats and hot dogs, chocolate, and other foods all contain sodium nitrates and nitrites. I eliminated foods with these preservatives and haven’t had a full-grown migraine in 30 years.
    • Maintain a healthy weight and stay close to the normal weight for your height and frame. If you gain 5 lbs., it’s easier to diet until the weight comes off instead of looking at 20 or 30 lbs to lose. Eating healthy meals is also key to feeling better so I’m not bloated or have dips in energy.
    • Don’t drink alcohol or smoke – when I was a teenager along with my other siblings we drank a can of beer and smoked a cigarette when our parents were away. In one instant at that early age, I discovered how distasteful both are. On special occasions, I drank a glass of wine and got a headache right away. That was my body telling me it wasn’t a good idea. Wine also contains nitrates and nitrites.
    • Live a clean life. Maybe that sounds boring to you but when people ask me why I look younger than my years, I always say “clean living.” Drinking myself into a stupor or staying up all night to be cool doesn’t make a lick of sense to me.
    • Drink water. Divide your weight in half and convert to ounces. For example, if a man weighs 200 lbs, he should be drinking 100 ounces of water per day.
    • Eliminate stress. When my body gets revved up from stress, I know right away. I simply stop whatever I’m doing (I’m retired) and relax. That may mean walking away from the computer, taking a bath, reading, etc. It could also mean talking to a friend when I’m upset about something.
    • Exercise a minimum of 3 times a week for 30 minutes each time. People stop exercising because they don’t like a specific type of exercise. I rotate between walking and working with weights so I don’t get bored. Plus, those are exercises I prefer.
    • In addition to exercise, I do 5–10 minutes of stretches each morning. That keeps muscles more limber to cut down on stiffness.
    • Speak healthy words. I don’t say, “I’m always sick.” “I guess I’ll get the flu” or “my aching back”. If I see myself sick, it’s a sure thing that’s how I’ll end up.
    • Laugh – laughter does so much to relieve stress and contributes to a better outlook on life.
    • Take nutritional supplements. Because I’m older, I eat less to maintain a consistent weight. For that reason, I take a multivitamin and other supplements to make up for nutrients I don’t get in food. Research which supplements you take because some are junk.
    • Plan wholesome and fun activities. Take a walk in the park, go to a movie, bowl, visit a zoo, etc.
    • Get regular checkups. I don’t do this because I feel so good but plan to include this in my health regimen.
    • Last but not least. I’m a Christian so my faith contributes to staying healthy. I maintain healthy relationships with other Christians and stay at peace with everyone. I’m able to let go and let God take care of the big stuff.

    UPDATE: I also purchase organic or all-natural foods, cleaning products, and toiletries.

    My certified nutritionist friend carries around a popular packaged snack she uses at presentations that hasn’t rotted in over 10 years (and no signs that it will) because it’s laced with chemicals). She also conducted an experiment on the dessert using ants. The ants ate real food but skirted around the dessert as though it had the plaque. Wise ants.

    Protein Protein Protein…is THE word when people talk about losing fat or building muscle.

    Its seems like a High Protein Diet is the cure for everything.

    Besides having personal training, yoga and other fitness certificates I am also a Holistic Health Practitioner and Board Certified from American Medical Alternative Association and what I love about this fact is that besides building muscle, and getting shredded, I take mine and my client’s health pretty seriously.

    They have to go hand in hand.

    Whats the point of looking your best, when you are not healthy?

    So Protein is NOT THE word for me.

    Unlike before, where I was super-obsessed about getting 150+ grams per day and eating a high protein meal every 2–3 hours, I have shifted my focus to other important things that gives me far better results.

    Yeah, sure I take around 110g-120g per day in 2 meals a day, but I focus on other things too!

    Here I will give you 7 health hacks that will make you optimally healthy:

    Oh, and by the way I walk my talk. All these hacks I implement almost daily. These are not something I find popular or trending.

    These health hacks have a solid compounding effect.

    I am sure you would agree I look much younger now, than when I was Skinny-fat many years ago:

    Eat at least 25% calories from Healthy Fats

    I was seriously affected by the low-fat craze in the early part of the century.

    Low fat milk, egg whites only-throw away the yolk, no ghee—eating plain Roti for so long…my God nightmare it was:(

    Healthy fats are super-duper important for your skin, health and overall functioning.

    People please ensure you use ghee/coconut oil for cooking.

    Eat almonds and walnuts daily

    Include avocados

    Don’t throw away the yolk and have whole milk instead of skim and you will get 25% calories from healthy fats.

    Here are some related posts on fats:

    Use Smaller Plates

    I don’t have an issue of overeating because I count my calories. I know my portion sizes and stay well within my caloric deficit.

    But most people don’t. They seriously underestimate the food they eat. And they don’t want to go through the trouble of counting their calories.

    Ok, don’t do it.

    But at least use smaller plates. Reducing 2 inches plate size results in you eating 20% less calories.

    Sleep 8 hours everyday. Sleep early ideally before 11pm.

    The release of hGH is the highest during the first two hours of your sleep. Human Growth Hormone is the fountain of youth. After you turn 30, it starts to rapidly decline and it becomes imperative that we do certain things like HIIE and sleep enough to restore it to optimal levels.

    Refer to chart below:

    Spend more time in Kitchen: Its not enough to say eat more protein, ditch the refine carbs, and do this and do that.

    You need to simply spend more time in the kitchen.

    Reading about something and actually doing it are two very different things.

    You gotta spend more time in the kitchen…if you want good health..Period!

    Eat home made food 95% of the time

    You cannot stay optimally healthy if you eat out most of the time!!

    You just cannot. There are may issues with restaurant food:

    • Cooked in vegetable oils which are very bad for your health. Most of the time they are re-heated which makes them even more toxic
    • Its not fresh. For example: The vegetables that you get in Subway are pre-cut. This causes serious loss of nutrition.
    • 99% of meats comes from CAFO’s —confined animal feeding operation where animals are kept in very bad conditions. They are fed a diet of corn and soy, given hormones and antibiotics and when you eat their meats those same chemicals are going inside you.

    But if you cook your own food, you will ensure that the ingredients are procured by you, you will ensure they are of the best quality. Overtime this could make a huge difference in your health.

    Minimize Sugar consumption

    Sugar is toxic. It accelerates aging. Its highly addictive. And its has found it’s way in almost every processed foods that you will find in the supermarket.

    Studies and research have shown that sugar is even more addictive than Heroine/Coke!!

    You need to clear out your kitchen and develop a strategic intervention that allow you to absolutely minimize sugar in your diet.

    Limit your beverage intake to these Fabulous Four

    Water|Green Teas|Apple Cider Vinegar|Coconut Water

    Its still amazes me how so many people still drink Coke with their food! Some of them are my closest friends, no matter what I tell them, they just don’t listen. They know drinking coke is bad, just like smokers know smoking is bad.

    But only if I can visually and clearly show them, how these beverages are paying havoc in their bodies will they understand.

    If you want to be healthy, cut out everything. Most of the so called healthy beverages like sport drinks, juices and so forth are simply sugar in disguised form.

    Related posts:

    Apple Cider Vinegar For Weight Loss-Does It Really Work?

    AND don’t miss these greatest hacks too, if you like this answer you’ll love this one:

    What are some of the greatest health hacks?

    Check out my free courses for more education🙂

    First question: In short, yes it can. Every symptom is possible. MS means a strangely modified state of nerves. There is no actual description of the effects. They vary wildly between people. Some are more common, like balance problems, tingling skin sensation in various places, various levels of pain in various parts of the body that lack any reasonable explanation.

    The diagnostic stuff used on me were basically simple. Based on the symptoms found out by the first neurologist (who sent me to the hospital for more exact diagnosis, he did not know) and based on the symptoms found out in the hospital, I was sent to Magnetic Resonance Imaging. They did not know what my problem is, but the docs in the hospital had a theory they could prove or disprove using MRI. It was disproved. 🙂 But the side effect was they saw myelin “pools”. That says “MS almost surely, take cerebrospinal fluid sample to make sure.” I am unaware of any other possible diagnostic methods, I believe that is the only way.

    My symptoms were mostly bad balance and not entirely synced eye movement back then. I don’t know what else the neurologists noticed, I did not really understand the doc speech in the reports. All symptoms were brutally physical. None of them psychological. If there is anything psychological, the disease is probably at most an indirect cause in my case.

    Second question: By everything I could turn up, yes, vitamin D deficiency has a very high correlation with MS. The direct physical-chemical-biological reason is (as far as I know) not known. But statistics say it is correlated. But “can potentially” is such a broad thing. Unless A is proven to be unrelated to B, A can potentially be caused by B. If two things are correlated, they are hardly unrelated, right? So yes, “can potentially” is proven with that. 🙂

    I think I justify the answer to this one to some extent.

    I myself was really fat and unhealthy once some time 2 years back . My health issues were increasing but being a foody I couldn’t control my diet.

    Then when I couldn’t fit into a xxl size clothing I realised that is it and that I need to do something about it.

    I started my journey from home itself.

    The first thing I did was to reduce the sugar intake – cut off chocolates , sugar , sweets and the outside food.

    I did this for couple of months and could see some difference in me.

    I was more motivated and then started brisk walking in the night for 30 mins and slowly started spending 30 mins in gym doing just cardio.

    Slowly and steadily , I lost couple of kgs and then started to read more and more and started my weight training along with Cardio.

    Like this an year passed and I was 12 kgs down.But still the journey wasn’t over.

    Then I read about Keto diet and followed in sincerly for 55 days and was down more 8 kgs.

    And even now I am on LCD with gym.

    So everything boils down to your level of commitment.

    Just don’t cheat even though everyone around you is having melting chocolate or burger or anything.

    Just control yourself and yes start hitting gym or any other exercise .

    Always sleep on your left side.

    All my life my mom has always told me ‘sleep on your left ear.’ But she never explained why?

    Anything happens, whether I am having gas, headaches, cramps or fever, my mother always advised to sleep on the left side.

    I found this reason on the Internet.

    This habit has benefits mainly related to our digestion process.

    • Better Elimination

    The small intestine dumps waste through the ileocecal valve (ICV) on the right side of the body into the beginning of the large intestine. The large intestine travels up the right side of your belly the across the tummy, where it dumps waste into the descending colon on the left side.

    Sleeping on the left side allows gravity to encourage the food waste to move more easily from the small intestine into the large intestine through the ICV.

    As the night wears on and you continue to sleep on your left side, the waste moves more easily into the descending colon. With the help of gravity and a good night’s sleep on the left the side, the descending colon is full of waste to easily eliminate completely each morning.

    • Better Heart Function

    Sleeping on the left also allows much of the intestines to hang away from the very thin-walled inferior vena cava (IVC) which brings venous blood back toward the heart. Interestingly, the IVC lies against the right side of the spine, so when you lie on the left much of the viscera falls away from the IVC. Here again, gravity is just making the heart’s job a little easier.

    • Ever Feel Sleepy After a Big Meal?

    In Ayurveda , it is common practice to rest on the left side of the body after taking a meal. Ayurveda suggests a short, ten minute rest on the left side to help the body properly digest the food.

    The stomach and the pancreas (which make digestive enzymes) hang like slings on the left side. When you lie on the left side, the stomach and pancreas hang naturally, allowing for optimal and efficient digestion. The food is encouraged to move through the stomach naturally and the pancreatic enzymes are released as needed rather than all at once, which might happen more easily than if you were on the right side with the pull of gravity.

    If you lie on the right side, the stomach and pancreas will hang in a somewhat unnatural position, forcing them to empty their contents prematurely.

    • Other benefits :
    1. Facilitate lymphatic drainage.
    2. Support healthy spleen function.
    3. Encourages proper digestion.
    4. Helps circulation back to the heart.
    5. Helps bile flow more freely.

    Source : https://lifespa.com/amazing-benefits-of-sleeping-on-your-left-side/

    15 Reasons You Must Only Sleep On Your Left Side! – By Dr. Mohan Bairwa | Lybrate

    Edit:

    1. On recommendation of Mr. Rohit Dogra, please consult with your doctor before following this. Usually nobody thinks about how someone is sleeping, this was just a additional health fact.

    2. Not following this technique won’t do harm to your body. Sleeping on left side just has additional benefits. You have choice to not to believe.

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