Five tips for a longer healthy life

Many people may be surprised to know that the United States has spent on average $9,400 per capita on healthcare, yet still maintain a low life expectation of 79 years, and only ranks 31st in the list of developed nations. It proves one thing: even if we invest much on health, it does not mean that we are investing in the right way. So, how can we have a healthy lifestyle to live longer? It is a myth that no one can give the totally right answer. However, the tips below can be always useful in any case.

Have a healthy diet

There are many healthy foods that have been proved to be good for our health such as vegetable, nuts, fruits, healthy fats, whole grains, and omega-3 fatty acids. In our daily meals, we should include the dishes that contain these nutrients. On the other hand, it is also necessary to realize the foods that are not good for health like sodium, trans fat, sweetened beverages, red meat and processed meat.

Doing exercises

Another healthy habit that can help you to pursue a longer life is practicing exercises. You should spend at least 30 minutes every day to do an exercise that is suitable for you. It is not necessarily a sport or serious gymnastic training. You can just spend time jogging, running around the park or lake and breathe in and out the fresh atmosphere there. Both of your physical and mental health will be boosted.

Maintain a good body weight

Each person is healthy with a particular weight for them. You can calculate the ideal body weight by using the index called BMI. The average BMI for normal people are often from 18.5 to 24.9. By knoweing the standard BMI of your own, you can try to adjust the weight to fit in and keep yourself healthy.

Never smoke

Smoking is one of the worst habits that can damage your health, aside from drinking alcohol, uncontrollable eating and being lazy for activities. Smoking can cause serious damages to your health, and even fatal diseases. To have a longer life, you should always stay away from smoking, and people who smoke.

Drink less alcohol

Like mentioned above, drinking alcohol is also one of the factors that lead to bad health. You can drink, but it is important to moderate it. A good amount of wine or alcoholic drinks can even benefits your health. The ideal amount for alcohol intake is from 5 to 15 grams for women per day, and 5 to 30 grams for men per day.

The above are top five tips to make you healthier and live a longer life. Try to make them become your habits. You will soon realize how they change your own life.

5 BENEFITS FOR DAILY YOGA

Yoga has good effects on improving health, helping you refresh your mind, reducing stress. In addition, this kind of exercises is also a great method to maintain your shape, enhance beauty for women, and improve the sex life for both sexes.

Improve health

Exercising yoga brings great health benefits such as: Increasing flexibility, strength for the body, make your body healthier; improve the operation of organ systems (nervous system, circulatory, digestive system …). In addition, yoga also helps to develop muscles and full of energy in learning, work and life.

Daily yoga is also a great therapy to prevent and treat diseases and improve health. Yoga exercises have such effects as: Preventing osteoarthritis diseases (lower back pain, neck pain, shoulder pain, joint pain); improve lung function, stabilize blood sugar for diabetics; Reduce the risk of heart disease.

Improve body shape

This is why many actors, models, and singers practice yoga to improve and keep in shape. Practicing yoga brings you strong muscles, a fit body, helping young and beautiful practitioners. In particular, yoga exercises can also help a lot to fat people.

With fat people, yoga exercises help the muscles to become firm, consume excess energy but do not make you fee hungry, appetite; have a scientific diet, thereby improving the physique effectively. With thin people, yoga works to enhance metabolism, stimulate blood circulation, improve digestibility, help gain weight effectively and sustainably.

Improve sex life

What effect does yoga have on your sex life? Practicing yoga helps to improve the sex of both women and men. Yoga exercises help improve the functions of all parts of the body, increase flexibility and flexibility for muscles, especially the hip, pelvis and groin, thereby improving sexual ability

Especially, for women, when practicing Mula Bandha exercises, it will make PC muscles – pubococcygeus (muscle group running from the pubic bone to the coccyx) more firm, increase desire. For men, this exercise has the effect of extending your time.

5 great benefits of walking 30 minutes a day

1. Having good mood
You may have used some alcohol or chocolate to reduce stress at the end of the day. But walking also offers similar benefits without adversely affecting health.

Studies have shown that frequent walking affects the nervous system so much that you control and reduce anger and enmity.

When walking with other people, communication makes you feel more comfortable and exposure to outside air also helps you reduce depression.
2. Lose weight


This may seem very natural but is a huge “reward” for regular walkers. Although your measurements may not decrease, you will notice that the clothes appear wider, especially in the belly area.

Walking regularly improves body response to insulin, helping to reduce belly fat. Walking also affects the mobilization of fat and changes in body composition.

Walking accelerates metabolism, burns excess calories, prevents muscle loss, is especially important for older people.

3. Help your legs more beautiful
As you age older, the risk of varicose veins increases. Walking is a way to prevent these veins from developing.

The venous system consists of a circulatory part called a “second heart”, formed by muscles, tendons and valves located in the calves and feet. This system works to pump blood back to the heart and lungs. And walking helps strengthen, preserve leg muscles, increase healthy blood circulation.

If you have varicose veins, walking every day helps reduce swelling legs.
4. Helps digest well


Walking every morning helps you digest better, as it helps improve stomach activity. One of the first requirements for patients with gastric bypass surgery is walking, because this activity requires core muscles and abdominal muscles, encouraging the functioning of the digestive system.
5. More creative
When you feel stuck, it’s hard to figure out how to solve a problem, you should walk. According to one study, pedestrians have more creative thoughts than people who just sit still in a chair.

Awesome benefits of ginger

1. Prevention and treatment of conditioner diseases

Hot summer makes many people just like to sit in a room with cool air conditioning. However, sitting too much in air conditioning causes sweat can not be excreted, the body’s air repressed, thereby causing the immune system to decline.

At this time, you will be more likely to get a cold or feel headache, nausea, loss of appetite, diarrhea and some other symptoms.

Meanwhile, according to experts, ginger has the effect of tempering the stomach, anti-vomiting, detoxification, sweating.

Therefore, people who regularly work in a conditioning environment should drink ginger often to prevent and treat the condition.

You can take 3 or 5 slices of ginger mixed with boiling water. Ginger tea to drink when hot because of air conditioning is due to the lungs and stomach are cold. Drinking hot ginger tea will help to remove cold air in the body, sweat excretion, effective detoxification.

In addition, ginger porridge is also recommended. How to make porridge is very simple, you just need to take about 50g of rice, then clean the water. Then add about 10 slices of ginger, cook until the porridge is edible.

2. Warming the stomach

In the summer, everyone likes to eat cold food. This can cause cold air to enter the stomach, causing stomach upset and have some symptoms such as vomiting, abdominal pain, …

When you have these symptoms, try boiling orange juice with ginger to drink.

How to do: Take orange peels and ginger, drink water. Drink 2-3 times a day.

Orange peels contain vitamin C and essential oils, which help the blood circulation, prevent vomiting, hypotension, and other effects.

Meanwhile, ginger has the effect of treating cold sweat, warm stomach, anti-emetic and especially anti-vomiting.

Hot weather makes many people feel it’s hard to digest food in the stomach, but eating ginger vinegar every day can improve this situation. Spicy taste of ginger can stimulate taste, favor the stomach and spleen.

In addition, ginger is a drug that helps treat common digestive disorders such as flatulence, indigestion …

3 Secrets of choosing good food for your skin

We invest in hundreds kinds of cosmetic products in order to make our skin healthy and beautiful. But this solution seems too expensive and also does not necessarily solve the problem of our skin thoroughly.

American dermatologists have found that it is possible to remove wrinkles, acne, hyper pigmentation, and even dry skin without using expensive cosmetics. The only thing you need to do is to add a few good foods for your skin in the diet.

1. Skin with freckles or discolored spots

 

 

 

 

 

 

 

 

Causes: The appearance of darker hues on the skin (like the tortoise) may be a sign of vitamin deficiency, especially B12.

What  you should do:

Eat Food rich in vitamin B12. What you need to do is have a proper diet, full of vitamin C and E plus antioxidants such as ellagic acid. These nutrients are abundant in citrus, strawberry, kiwi, tomato and pomegranate.

A darker complexion on the skin will become clearer if you leave the skin exposed to the sun for long periods of time, and then the skin is damaged by ultraviolet light. To protect your skin from UV rays, you should eat antioxidant foods such as berries, grapefruit, pineapple, plum, Brussels sprouts, cabbage, chili, spinach and buckwheat…
2. Skin acne

 

 

 

 

 

 

 

 

Causes: High glycemic foods can also be the cause of acne. That is why people with oily skin are easily prone to acne more often.

The sebaceous glands work better, leading to clogged pores and become the place where bacteria stay, reproduce faster and cause inflammation.
The most important thing you need to do now is eating plenty of food with polyunsaturated fatty acids to soothe the inflammation. The best foods for you are fruits, vegetables, nuts, walnuts, flaxseed, seaweed, seafood,…

3. Dry skin

 

 

 

 

 

 

 

 

 

 

Causes: Dry skin indicates that the body is deficient in cholesterol and excess of vitamin E. Therefore, vegetarians are more susceptible to dry skin because the biggest source of cholesterol is from fish and meat, not vegetables.

What  you should do:

Increase the levels of unsaturated fatty acids in your diet. This does not mean that you have to eat oil as this nutrient is also available in other products such as beans, seaweed, eggs, soybeans, butter, peanuts, and nuts.

If you are not a vegetarian, try to eat meat and fish regularly. The best options are salmon, mackerel …

Food To Improve Your Mood

Everyone has days where it is almost impossible to shift from that terrible mood that is present, and in most cases, there is no reason for it. Its days like these you wish for a wonder cure to rid of the bad mood, and scientists list the following happy mood food as a way to rid of your terrible mood plague.

Brazil Nuts


While brazil nuts are a great source of mineral selenium, several studies have also shown that is working its magic in reducing irritability, depression, tiredness and even anxiety. To get your daily RDA of selenium, only three nuts are needed, and if you have these with your morning snack or salad, you should be a happy chap all day.

Dark Chocolate


Chocolate is the answer to everything, but now there is also a reason why it makes all your troubles go away. It only takes a small square of dark chocolate to release endorphins in the brain while it also boosts the serotonin levels. Tests performed on a group of people showed that 40 g of dark chocolate consumed every day for fourteen days proofed that fewer hormones where produced and that a significant decrease in anxiety levels. While it is difficult not to enjoy the whole bar, only a couple of small squares from dark chocolate with 70% or more cacao is needed.

Bananas


Bananas are a wonder fruit and contain vitamin C, B6 and A, also fibre, phosphorous, iron, potassium, amino acid tryptophan, and carbohydrates. The carbohydrates great as a mood-booster also assists in the tryptophan absorption, vitamin B6 converts the tryptophan into the mood-enhancing hormone serotonin. It helps you sleep better and lifts your mood, due to the fact that it increases serotonin levels and tryptophan is known to be used for the treatment of anxiety, depression and insomnia. One medium-sized banana is all you need to enjoy the wonderful benefits.

Oysters


Oysters are great when it comes to an individual’s mental health. It is high in zinc, essential both for your overall health and brain while its zinc content is great for depression. Oysters are high in protein, rich in amino acid tyrosine and great for enhancing your mood.

Water

One thing that is extremely important to ensure our bodies function properly is water, dehydration has a huge impact on your ability to concentrate, and the recommended dosage is one to two litres per day. If water is the last thing you want to drink then tea could add to your intake, another great way to enjoy water is a mug of boiled water infused with a slice of lemon, cucumber, a hint of mint or strawberries. Taking a bottle to the gym or on your run is a great way to start the day with good water consumption while keeping water on your desk might be the motivation you need to drink the recommended dosage.

How to Adopt a Healthier Lifestyle

How to Adopt a Healthier Lifestyle

The key to staying healthy lies in committing oneself to adopting better life choices that improve your overall health and wealth. There are a lot of daily activities and personal habit that pose a threat to your health and safety and the sooner you do away with those habits the healthier you’ll become.

Making the change from an unhealthy lifestyle to a healthier will require a lot of commitment and dedication that pays off in the long run. Thinking of making the change to a healthier life? Here are some steps you can take.

1. Adopt a healthier diet

Unhealthy foods such as foods containing saturated fats and Trans fats can pose a serious health risk. Fats raise the cholesterol level in the body which can increase your risk of a heart disease. If you must eat junk foods such as burgers, pizza, and fries endeavor to keep it to moderation. Opt for a healthier diet with a balance of protein and carbohydrate. Fruits and vegetables should also be an important addition to your diet as they provide you with vitamins and minerals and help improve your immunity system.  Low-fat dairy products such as skimmed milk and low-fat cheese also provide your body with enough calcium. Remember to go organic for a healthier lifestyle.

2. Exercise regularly

The benefits of exercise to the body are numerous. It helps to regulate the body function and also helps you to stay in shape both physically and mentally. There are home exercise routines you can engage in if you are not comfortable with enrolling in a fitness program or being part of a gym class. Sporting activities are also a nice way to lead an active lifestyle that helps improve your health. Fun activities such as hiking, swimming, yoga, football, basketball, and running are a good way to burn calories and maintain a healthy lifestyle.

3. Ditch the unhealthy habits

Habits such as drug addiction, alcohol addiction, and smoking can be harmful to your health. Smoking is associated with a heart and liver disease and is also a major cause of cancer. Drugs affect the way your body functions normally and too much of it in your system can lead to depression or mental illness. Alcohol, on the other hand, is also a major cause of liver and heart disease and can also cause cancer when taken in excess.

4. Get enough rest daily

Your body needs to rest daily to function properly. While you need to work daily to make ends meet, it is also necessary that you make sure you sleep for at least 7 hours daily to be able to function at your peak. Studies have revealed that those who don’t get enough rest daily tend to be overweight. If you want to ensure that you stay fit and perform at your maximum best, then you need not skimp on sleep even for a day.

5. Drink enough water daily

Water is important to the body as it aids digestion and also assists in regulating the body temperature. For a healthier lifestyle, you need to drink up to 2 liters of water daily. Other forms of liquids such as juice and other carbonated drinks are not to be taken in place of water as they are not as beneficial to the body as water.

Effective Remedies for Arthritis

Effective Remedies for Arthritis

The freedom of movement is granted by the health of our bones and joints in the body. There are numerous medical conditions that can limit this freedom such as injury or overuse however the most common is arthritis. The Centre for Disease Control and Prevention projects that by 2040 an estimated 26% (78 million) US adults aged 18 years and above will be diagnosed with arthritis.

Arthritis has a spectrum of more than 60 conditions that fall under it. The most common types that affect a majority are osteoarthritis and rheumatoid arthritis. Osteoarthritis develops in middle aged people as a degenerative disease. Over time the cartilage cushion found in joint between bones wears off leading to bones rubbing against each other resulting in pain, stiffness and reduced mobility. Rheumatoid arthritis is an auto immune disease that affect people aged 40 and above. In this case the synovial tissue that lines the joints is attacked by the body’s own immune system resulting in painful inflammation. Osteoarthritis affects the feet, the knees, hips and spine while rheumatoid affects the wrists and hands.

Arthritis has no cure so the treatment seeks to manage the pain and slow down the progression of the disease. Although pain relieving mediation can improve the quality of life for those who have arthritis one may consider taking a doctor recommended supplement or a homemade one such as ginger extract twice a day. It has anti-inflammatory effects that reduce knee pain in patients with osteoarthritis. Other supplements include fish oil capsules, vitamin E and glucosamine.

A relaxing bath with Epsom salts is a remedy for any muscle or joint ache. Epsom salts lower inflammation relaxes and reduces muscle spasms. As it is high in magnesium and sulphates, this makes it easily absorbable through the skin having immediate effect. Other than a 20 minute soak in Epsom salt one could apply it directly. Soak a towel in a solution of two cups of the salt to one gallon of water and press against the skin.

Although many believe that exercise will aggravate joint pain, the opposite is true. Muscles get stiff and weaken due to inactivity. Such muscles not being able to support the bones puts more pressure on the joints which increases pain. Regular exercise such as swimming, water aerobics, cycling, walking and yoga can help strengthen the affected joints and muscles, consequently reducing pain.

While gaining weight makes one prone to having arthritis, losing it has the opposite effect. Obese individuals have high concentrations of cytokines which is an inflammatory chemical that plays a role in both osteoarthritis and rheumatoid arthritis. Furthermore excess weight puts pressure on the hip joints and knees thus wearing out the cartilages.

A remedy that not only helps with weight loss but can treat joint and bone pain caused by inflammation and swelling is simply adhering to an anti-inflammatory diet. This includes eating fish which has omega-3 fatty acids, chia seeds, walnuts, fruits and vegetables.

Try out these remedies and don’t let arthritis limit your lifestyle.

9 Reasons Why You Need To Drink More Water

9 Reasons Why You Need To Drink More Water

It is important that you consume enough amount of water daily not just to maintain body function, but to help fight off disease and infection. The benefits of water to the body are numerous and before we get into the details of why it is important to drink enough water daily, it will be necessary to address the question; how much water should you consume daily?

The body needs water to perform its function and the amount of water required by the body depends on factors such as your metabolism rate and the weather condition. People with a fast metabolism will need to consume more water compared to those with a slow metabolism while you will need to consume more water on a sunny day. On the average, the body needs more than 2 liters of water daily while the number can go up depending on your metabolism rate and weather condition.

Here are 9 reasons why water is beneficial to your health

1. Helps in regulating brain function

Water helps in increasing energy and relieving stress. Since the brain is made up of mostly liquid, drinking water helps in improving mental alertness thereby helping you to focus, think, and concentrate at a quicker pace.

2. Beneficial in weight loss

Water helps in eliminating toxic materials from the body such as the by-product of fat which is a natural way to losing weight. Drinking water before and during a meal helps fill up your belly and saves you from consuming much food and thereby reducing calorie intake.

3. Helps for a brighter skin

Water helps in moisturizing the skin, keeping it fresh and smooth for a brighter glow. It is also useful in the anti-aging treatment and helps in eliminating wrinkles from the skin.

4. Improves the immune system

Someone more consumes enough water daily is less likely to fall ill compared to someone who doesn’t drink enough water. Water helps the body in fighting off infection and flu.

5. Removes toxins from the body

Water in the form of sweat and urine helps in riding the body of metabolites and other wastes which helps in preventing urinary tract infection and gallstones.

6. Helps in food digestion

Water plays a major role in food digestion and also helps to prevent constipation. It is important to drink enough water after each meal for a better health.

7. Natural remedy from strains and cramps

Joint pain is less likely when you stay hydrated all through the day. Water is beneficial in lubricating the joints and maintaining elastic muscles which reduce the chances of joint and muscle pain.

8. Helps in bowel movement

Proper hydration helps in keeping your gastrointestinal tract free thus allowing for a better bowel movement and also helps in preventing constipation.

9. Helps for a healthier hair

Adequate water consumption in addition with a regular application on your natural hair helps for a shiny and glossy hair. It also helps in preventing dirt from gathering on the scalp and moistures the cuticles.

6 Reasons Sports Make You Happy

6 Reasons Sports Make You Happy

Sure you know that exercising is good for you. It makes you healthier, better looking, it connects you with other people and makes you feel better. Various sports and ways of working out are all the rage right now and every health expert is recommending that you should exercise at the very least once or twice a week.

You may have followed this advice and found the necessary time to work out or do some sports – and you have noticed the difference yourself. You feel less sluggish and more connected to the group of people you did sports with. But if you have been practicing sports, you may have noticed that it also makes you happy. You have probably wondered why this is happening. Sports drain your energy but they energize you too. And your levels of happiness are over the moon since you have been actively doing sports.

Here are some reasons why.

  1. Sports release happy chemicals to your brain. There is an awesome chemical in your body called dopamine that is a neurotransmitter in the brain that is responsible for feelings of happiness and pleasure. And there is no better way to get your necessary release of dopamine than doing sports. So exercise, run, play volleyball, soccer, play any sport. The name of it says exactly what it is, playing and playing always releases that happy chemical in your body and makes you feel amazing.
  2. Exercising makes you less stressed. This one you have probably noticed yourself – after a stressful day there is nothing that helps you as much as exercising. You sweat out all of your fears, anxiousness and worries. Working out can make you a less stressed person not only in short term but also in long term. But how does this really work? By working out you are submitting your body to low levels of stress by raising your heart rate and triggering hormonal changes that simulate stress. If you do this often enough your body will get a lot better at handling stress and you`ll cope with it more easily on a daily basis.
  3. Sport energizes you. On some days you don`t really feel that into working out and all you want to do is get to bed and sleep. But you should know that exercising can actually make you feel more energized.
  4. Doing sports can boost your confidence. If you don`t feel good about your body, doing sports and working out will definitely make you more confident. You can see your body transform and change and get better. This will most definitely make you more confident in your body and yourself.
  5. It will ease your anxiety. Studies show that people who suffer from anxiety get better over time with exercise.
  6. It can help cure insomnia. It can tire you down and make you sleepy and tired. This is why you`ll sleep much better with exercising.