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Friday, May 20, 2016

Heart Health Tips

The first and foremost among heart health tips is that better lifestyle habits can help you reduce your risk for heart attack. You are what you eat. Better food habits can help you reduce your risk for heart attack. A healthy eating plan means choosing the right foods to eat and preparing foods in a healthy way.
Follow the Ten easy heart health tips to a healthier heart. You can reduce the chances of a heart attack by 90 percent.
To begin with, walk 30 minutes a day everyday, no matter what. Find a person who's supportive and will not nag and will call you if you haven't called him/her. It is crucial to call someone everyday. That's the real commitment.
The next in the line of heart health tips is to know your blood pressure and do whatever it takes to get it down to 115/75.You can have the blood pressure down to 115/75 with just weight loss, walking and decreasing sugar and saturated fat in your diet.
Include 30 grams of nuts a day in your diet. Nuts raise HDL good cholesterol and decrease inflammation. But they have a heart benefit independent of those too. Nuts have healthy omega-3 fatty acids, healthy protein and some fiber. And this is one of the heart health tips is easy to do. Nuts that are raw, fresh and unsalted have the most benefit.
The fourth of the heart health tips is to learn your HDL (Good Cholesterol) number and do what you can to raise it to 50.For women; some believe a high HDL is more important than a lower LDL (Bad Cholesterol). The easy ways to increase it: exercise; have one drink a day; eat healthy fats such as safflower oil and nuts.
Eat 10 tablespoons of tomato sauce a week. This is one of my favorite heart health tips. Tomato sauce is loaded with blood pressure slashing potassium.
Floss the teeth regularly to avoid periodontal disease. It prevents inflammation in the arteries, which helps us head off heart disease. Many of us are unaware that our oral health affects all our arterial health, and that includes blood flow to the heart and sexual organs, and may be even wrinkles on our skin.
Eat no more than 20 grams of saturated fat a day and as little trans fat as possible to avoid inflammation in the arteries.
Don't be fooled by foods that are low in fat but high in sugar. Read labels and throw out all food that has sugar as an important ingredient. The sugar causes inflammation and if you use more sugar than you need, it gets morphed into omentum fat, that dangerous fat around the belly.
One of the welcome heart health tips is to have a glass of wine or beer. It is a consistent finding that teetotalers have a higher risk of heart disease than people who drink a little, and people who drink a lot have little heart disease but tend to die of cancer. Though there are serious dangers to drinking, any kind of alcohol in moderation is good for arteries.
Finally, eat several servings of colorful fruits and vegetables a day. Include a lot of fiber, and do not increase to that amount all at once. Make sure the produce is fresh and wash it carefully and thoroughly.

Even if the first seven of the tips is followed (Make sure you don't smoke), you will reduce the chance of a heart attack by 90 percent compared to a typical person your age.

5 Great Fitness and Health Tips

Keeping healthy is extremely important, no matter what age you happen to be. It's imperative that you take measures to work on your health and fitness throughout your entire life. Wondering where you can begin? Well, here are 5 great fitness and health tips that you can use to make sure you stay healthy and fit all your life.
Tip #1 - Get Moving - First of all, if you want to stay fit and healthy, you have to get moving. Every day you need to think about how you can get moving in order to keep your body in good shape. There are many little things that you can do to keep moving throughout the day. While going to the gym is a great idea, you don't have to spend an hour at the gym in order to get the movement that you need. Simply take the time to take the dog for a walk, mow your own lawn, take the stairs, park further away in the parking lot, or even to play with your kids. This will help you to get the exercise that you need on a regular basis and it is also great for lowering your stress level too.
Tip #2 - Cut Back the Fat - Another important tip to remember for fitness and health is to make sure that you cut back the fat in your diet. Bad fats can lead to a variety of different physical problems that can end up haunting you as you grow older. So, start cutting the fried foods out of your diet, as well as fast food and even meets that are fatty, such as sausage, bacon, salami, and even ham. You should limit dairy products as well and eat lower fat products instead. Limit the sauces, lunch meats, butter, and mayonnaise that you eat as well. Try to eat lean and you'll definitely reap the benefits.
Tip #3 - De-Stress - Start getting rid of some of the stress in your life. Stress can lead to a variety of health problems. Spend time enjoying yourself each day, such as listening to music, enjoying a hot bath, a long walk, or even reading. Meditating can also help you out as well.
Tip #4 - Stop Smoking - One of the worst things that you can do for your health is to smoke. If you want to be healthier, then one of the best things that you can do for your health is to stop smoking. When you smoke you raise the risk for a variety of nasty diseases, so take the steps to quit as soon as you can.

Tip #5 - Drink More Water - Most people don't drink enough water each day and it shows in their health and fitness. If you want to be fit and healthy, then water is an important part of your diet. You should be drinking at least 8-10 glasses each day, and more when you are exercising. The body needs water to be healthy, and the more you drink water, the healthier you will be.

Effective Health Tips For Healthy Living

We live in a day and age when scientific advancements and medical breakthroughs happen on a regular basis. We can live healthy lives than what most of our ancestors could even dream of. Yet, we find a large percentage of the population going through sickness and disease of one kind or another. Sadly, most of it could have been avoided through healthy living habits. Many people adopt wrong habits that lead to health issues. Here are some health tips to live a healthy and productive life.
Mental Hygiene
Most people assume that health problems are produced purely by physical causes. However, research has shown that the mind could be the cause of a large number of ailments. Fear, stress, anxiety, bitterness, anger, jealousy, uncontrollable rage, and a variety of other destructive emotions can lead to a number of health complications. Having a positive outlook arising from a peace that comes from within is essential for a healthy life.
A clear and alert mind is required to control one's day-to-day activities. Discipline and focus are also virtues that arise out of a clear mind that is in total control. A wayward mind can lead to a number of destructive behaviors that in turn cause health issues.
Healthy Eating Habits
It goes without saying that we are predominantly what we eat. Developing healthy eating habits is therefore extremely crucial in maintaining good health. Eating a balanced diet that incorporates a healthy dose of nutrients, vitamins and minerals will ensure that the body receives it daily dose of all the essential components it needs to function efficiently.
Many health problems can arise from over-eating too. Obesity is one of the leading causes for a number of health problems in the developed world. People now need to run on treadmills or cycle on stationary bikes just to burn off the excess food that they have consumed. Quite often, the tendency to overeat could also have mental causes. Therefore, the need for mental hygiene once again needs to be stressed.
Exercise Routines

It is important to follow a healthy exercise regimen to keep the body in top working order. A sedentary lifestyle could lead to a number of health complications. Today's office environments are a leading cause for this condition. People therefore need to give their bodies a total workout to be in good health. In order to stick to a strict schedule, the role of the mind is again involved. The mind is therefore instrumental in maintaining a healthy body.

Tuesday, September 10, 2013

7 Ways to Naturally Whiten Teeth

1.Apples: Apples have natural astringents that can help whiten teeth. Apples also contain malic acid which helps dissolve stains.  To use it just slice an apple and rub the pieces on your teeth for a couple of minutes.
2. Apple Cider Vinegar (ACV): ACV can remove stains on the surface of teeth. To use it, use a soft brush and brush teeth with it. Rinse afterwards. ACV has been shown to be a very effective way of naturally whitening teeth, however, it may take a couple of weeks of consistent use to see results.
3. Strawberries: Strawberries also contain malic acid and can help remove stains and discolorations on teeth. You can crush the strawberries and brush teeth with them or add a pinch of baking soda and mix with strawberries. The mixture can be left on the teeth for up to 5 minutes.
4. Baking Soda: Baking soda is widely known for its uses for household cleaning and whitening. Baking soda is among the easiest and most efficient ways to naturally whiten teeth. Baking soda is slightly abrasive and helps remove stains on teeth. Simply just brush teeth with baking soda mixed with a little water to create a paste. Or you can use a mixture of baking soda and coconut oil. This is also a great homemade toothpaste. I use baking soda and coconut oil to brush my teeth every day.
5. Lemon or Orange Peels: Lemon and orange peels acid content can eliminate stains on the surface of teeth. However, this method of naturally whitening teeth should not be used daily as the acid content may eventually wear down the enamel. Lemon juice can also be combined with baking soda to naturally whiten teeth.
6. Oil Pulling: Oil pulling is an Ayurvedic technique which has been used to benefit oral health, prevent and treat cavities, reduce plaque, improve gums and even whiten teeth. Oil pulling is when you swish a spoonful of quality oil in your mouth for up to 15 minutes. Then rinse your mouth. Sesame oil or coconut oil can be used, just to name a few.
7. Drink with a Straw: This last method of naturally whitening teeth is more of preventative measure. Drinking through a straw can help you avoid many stains as teeth with have less contact with damaging drinks or substances. This can be very useful especially if you drink tea and/or coffee which can increases surface stains on teeth. You can find many options for glass and stainless steel straws online.

Experience the Power of Clean Teeth

Have you noticed blood on your toothbrush or in the sink after you clean your teeth?  Bleeding gums can be a telltale sign of gingivitis, an inflammation of the gum tissue caused when plaque from the tooth surface is not thoroughly removed.  Left untreated, the infection can worsen, causing permanent loss of the bone which supports your teeth.  Recent research has indicated that there is an effective tool which can help in your fight against gingivitis and periodontal disease:  the oscillating electric tooth brush
The two minute minimum suggested for twice daily toothbrushing doesn’t sound like a lot of time.  But  when you’re rushed to get out the door in the morning, or worn out at night, who doesn’t cheat just a little bit and cut that time short?  Using an electric tooth brush – especially one with an  ‘oscillating’ action, has been clinically proven to give you an edge when it comes to removing  dental plaque teeming with harmful bacteria.  As you have probably heard or read recently, the bacteria in plaque has been implicated in serious health issues from diabetes to heart disease, so brushing it away not only promotes a healthy mouth, but also a healthy body.
An ‘oscillating’ action toothbrush doesn’t come cheap.  Most retail for upwards of $100, though you can save money if you buy one of the more basic oscillating models.  It’s not that you can’t get the same level of plaque removal using a manual toothbrush, it’s just that most people don’t put in the time and effort required to achieve comparable results.  Studies have shown that people who use an electric toothbrush vs. a manual toothbrush tend to spend more time brushing.  Even the inexpensive battery-power brushes often marketed to children such as the Crest Spinbrush® are generally more successful in plaque removal simply because children have been shown to brush for longer time periods when using a power brush than when they use a manual toothbrush.
A toothbrush with an ‘oscillating’ action typically has a significantly smaller head than a traditional brush, because it is meant to clean a single tooth at a time.   Unlike early versions of the electric toothbrush which tended to move in a back and forth direction, today’s oscillating toothbrushes have a multi-directional movement which removes plaque much more effectively.  For seniors with arthritis, or individuals with a limited range of movement or manual dexterity, the electric toothbrush can be a great way to improve oral health.  If you wear braces, there is even a specially designed orthodontic attachment brush which has been shown to significantly improve plaque removal over manual brushing.
Is investing in an ‘oscillating’ toothbrush a good idea?   If you tend to cut corners when it comes to the time you spend with a toothbrush, it may be just what the doctor ordered!

Tuesday, August 20, 2013

Healthy Bones for Young Adults


Building strong bones from an early age is essential to preventing osteoporosis later in life. Because most bone mass is formed by the age of 20, it is important for young adults to get enough calcium, vitamin D, and weight-bearing exercise.
This is especially important for young women, because calciu
m is lost during pregnancy and menopause. Unfortunately, 90% of adolescent girls and teens do not get enough calcium from their diet, and children and teens with low bone mineral density (BMD) are at higher risk for bone fractures.1 2 When girls are involved in sports they are more likely to break a bone, so calcium and vitamin D are important to keep girls healthy during childhood and adolescence as well as when they are adults.
What is osteoporosis?
Osteoporosis is a common disease acquired later in life where bones weaken, become less dense, and are more likely to fracture.3 In 2006, 2% of men and 10% of women over 50 developed osteoporosis of the hip due to unhealthy bones.4 Building healthy bones as young adults is the best way to avoid fractures as children and later in life.
What to eat to build strong bones
Calcium contributes to building bone tissue, and vitamin D helps absorb calcium found in our diets.5 Dairy products such as milk, yogurt, and cheese and green vegetables like broccoli and spinach are good sources of calcium. In addition, orange juice and some mineral waters are fortified with calcium.6 The best source of vitamin D is 15 minutes of sunlight every day, but if you spend most of your time in the shade, vitamin D is also found in fatty fish like salmon and tuna, in egg yolks and cheese, and in vitamin-D fortified milk.7
Unfortunately, studies have shown links between colas and low bone mineral density, which can lead to bone fractures as teenagers.1 8 9 The exact reason is not known, but researchers believe that phosphoric acid in colas may interfere with calcium absorption, or that drinking colas replace other sources of calcium, like milk.9 Without enough calcium, teens are more likely to break bones. Adolescents and teens should try to stay away from sodas and instead drink fortified milk or mineral water.10

Rebounding Exercise Helps Build Strong Bones


As you get older, you need to do bone-stimulating exercise that will help strengthen your bones to prevent fracture.  Exercise also keeps your heart strong as well as fights obesity and other diseases.  Yet, if you have joint pain from arthritis, you may have given up on most exercise because of pain. Although you can swim or ride a bike that takes weight off joints (and prevents pain), there’s another form of exercise I bet you’ve never considered, or perhaps never even heard of.  It’s called rebounding and I’d like to tell you about its “funtastic” benefits.
The Most “Funtense” Workout Your Bones Ever Got
Remember back when you were a kid and you liked to jump up and down on your, or your parents, bed? Remember how much fun it was? That is until you were put in “time out” for breaking the slats or springs. Basically rebounding is – jumping, and doing various bouncing-type exercises, on a specially constructed mini-trampoline, or the new Kangoo-Jump rebounding shoes.
Of course, your body and joints have gotten older since your childhood days.  Jumping up and down on a bouncing surface might seem ridiculously dangerous now. However, rebounding is not only safe, but has proven to be very effective especially for those with special exercise needs.
Rebounding is actually a very good way for people over age 50 to get back into exercising.  It’s not only easy on your joints and the rest of your body but it’s also energizing. Like one of my over age 60 patients said, “I put on my oldies dance music, bounce around and do the special exercises for 30-40 minutes.  I feel great without pain or fatigue. Rebounding revs me up!”
Rebounding is a good weight-bearing exercise that provides a very effective way of building strength and density in the bones of your hip, spine, legs, wrist/forearms – the very bones that are most prone to fracture, as you get older.  Even doctors and physical therapists use rebounding in rehabilitation to get surgery and fracture patients back up on their feet faster.  Here’s why.
Hips, spine and leg bones –grow stronger and denser in response to absorbing the impact of your body working against gravity or resistance. Friction is caused when muscles move against the bones during exercise.  This friction stimulates osteoclasts – bone cells – that make them grow. Just 5-20 minutes of rebounding a day makes bones denser and stronger.
Unlike resistance training like lifting weights, rebounding is an example of gravity training.  While you’re up in the air during the bounce of rebounding, you are 1-1/2 times your normal weight.   Your body experiences G-forces throughout your entire body, even on the cellular level. These forces strengthen your entire body, bringing more oxygen into your lungs, heart and brain, which energizes you.
Rebounding is so effective that NASA uses it to recondition astronauts after being in space. NASA researchers claim that rebounding is 68% more effective than treadmills, or other exercise.
Other Health Benefits of Rebounding
In addition to its bone-building, joint-protecting properties, rebounding also does the following:
    Boosts metabolic rate so you burn more calories/body fat faster.  15 Minutes of rebounding is equivalent to about 30 minutes of running or jogging.
    Helps stimulate the immune system by draining lymphatic tissues of fluid build up.
    Boosts muscle strength and tone throughout your entire body. Because you’re always balancing your body in 3-dimensions, it engages and strengthens all your body muscles.
    Helps improve balance and coordination.  Even people who feel clumsy doing other types of exercise can benefit from rebounding. It can help stroke victims regain balance as well as very obese people take up exercise.
    Strengthens/tones core muscles too.  Because you’re always trying to balance while rebounding, your core muscles are always engaged, and being strengthened. Strong core muscles help flatten your stomach muscles while boosting posture.