It’s been proven many times over that exercising can help you look and feel younger, but exactly what kind of exercises should you be doing? Broken down into two broad categories, it should be a mix of cardio and strength training.
Doing anything that raises your heart rate qualifies as cardio training. So whether you ride a bike, walk, jog, play tennis or swim laps, all of it gets your blood flowing faster. This gets more oxygen to your cells and more carbon dioxide out.
In a study done at McMaster University in Ontario Canada, researchers had one group of mice run in a wheel while the other group did nothing for exercise. What they found in the group that exercised is that every aspect of their health and appearance improved versus the control group that did nothing.
But that was only part of the story; they also found that the control group’s fur started graying and balding. In the group that exercised, their fur did not gray, nor did they experience balding.
In another study – this time on humans -the doctor then took another skin sample from each and did a comparison study after 3 months of exercise. Importance of exercise was demonstrated in a published study by the National Institute of Health linking skin health to exercise and diet. What he found was the group that exercised had improved skin; both their inner and outer layers had significantly improved. So much so that he concluded their skin was of the same age as a 40-year old.
As we age, we lose bone density, muscle mass, and tone. By using light weights or resistance bands, but doing many repetitions, you can slow the loss of bone, keep muscle tone and maintain mass. Heck, you can even build muscle mass after age 65 with the right program!
The second aspect of looking and feeling younger is eating the right foods. Stay away from fast and processed foods, and diet soda.
Instead, focus on eating lean meats and fish, whole grains, nuts, and fresh fruits and vegetables. Each of these foods adds something special to your diet, so to have a complete nutrient plan you need some from each group.
The other half of eating right is portion control. As we get older, our metabolism starts to slow down, so we don’t need as much food as we once did to maintain our current weight. Read labels to see how much a portion really is as packaging can leading you into eating more than one serving.
Doing cardio, strength training and eating right is as close to the fountain of youth as anything we have. Exercising on a consistent basis not only increases endurance and stamina, but it improves muscle tone and skin. With exercise and healthy eating, you’ll look years younger than you really are, have more energy and in general feel better and have a more youthful outlook on life.
A big step toward eating better lunches can be to fill half your plate with fruits and veggies. There are several powerful vegetables one can add to improve your health according to WebMD. Here are hints on how:
- Add fruit and nuts to salad; top with a low-fat dressing.
- Add chopped tomatoes, pineapple or avocado to tuna and chicken salad.
- Create fruit skewers with sliced pineapple, cantaloupe or bananas dipped in lemon juice and toothpicks. Pack low-fat yogurt for dipping.
- Spread peanut butter over a whole grain tortilla; top with crushed whole grain cereal and a whole banana. Roll up and enjoy.
- Serve a delicious pineapple salsa with leftover grilled chicken, pork or as a healthy dip with fresh veggies and low-fat chips. Combine chopped fresh pineapple, red and green bell peppers, sweet onion slivers, lemon juice, fresh cilantro and one seeded finely chopped jalapeño. Each serving provides a boost of vitamins C and A.
- Stir in canned beans and fresh chopped tomatoes to low-sodium canned soup for a heartier lunch.
- Tomato and part-skim mozzarella chunks drizzled with a bit of olive oil and balsamic vinegar is always a hit.
- Stuff whole grain pita with veggies and beans or fruits and nuts. Top with low-fat yogurt.
- Mix chopped tomatoes and herbs with cottage cheese for a dose of calcium, vitamin C and fiber or add chopped pineapple and banana to cottage cheese for a naturally sweet after-lunch treat.
Another cold and flu season has arrived, and it’s nearly impossible not to be affected. According to the Centers for Disease Control and Prevention, adults have an average of two to three colds a year, and children have even more. And when one family member catches a cold, it’s likely the rest of the family will follow suit.
While there’s no universal cure for a cold, there are ways to help you feel comforted while you’re sick. Put on your softest PJs, snuggle under the covers and read these tips for staying comfortable this cold and flu season:
- Stay hydrated. Water, juice, clear broth, warm apple juice or warm lemon water with honey can help loosen congestion and prevent dehydration. Avoid alcohol, coffee and caffeinated sodas, which can further dehydrate you when you’re sick.
- Soothe a sore nose. Noses can turn sore and red from tissue blowing, so use a soft, soothing tissue. Those with aloe may feel especially gentle. Don’t use pre-moistened wipes like diaper wipes or ones for removing makeup, as they contain fragrance, detergents, or other chemicals that may further irritate cracked, dry skin,
- Acetaminophen and ibuprofen can ease your aches and pains. If your head hurts, dimming the lights and placing a cool gel mask over your eyes can be extremely relaxing. And if you are feeling chilled, try snuggling with a heated blanket.
- If you have a sore throat, try ice chips, sore throat sprays, or lozenges, to soothe your sore throat pain. And don’t forget the ultimate comfort food for colds—chicken soup—which can help ease sore throat pain. Tea with honey is another good option.
- Try to keep your mind off being sick with family board games, playing cards, coloring books, crossword puzzles and the like. Watch your favorite movie or show, or listen to soothing music.
- Another way to pass the time is to take a relaxing bath. Add some Epsom salts to help with body aches and lavender oil to feel more calm and tranquil.
- Lastly, be sure to get plenty of rest. While eight hours is the recommended amount of sleep for most each night, go to bed even earlier when you’re sick, and be sure to nap throughout the day. Soft cotton sheets will help your body breathe more in bed, especially if you have a fever.
How To Protect Yourself From Future Colds
While most people recover from a cold within 7 to 10 days, it can spread from infected people to others through the air and close personal contact, such as shaking hands, or touching infected surfaces, like door handles or sink faucets.
Here are some tips to avoid catching a cold, whether it’s your first time or third:
- Wash your hands often with soap and water. Wash them for 20 seconds and help young children do the same. If soap and water are not available, use an alcohol-based hand sanitizer.
- Avoid touching your eyes, nose, and mouth with unwashed hands.
- Stay away from people who are sick.
- Take zinc supplement to boost your immune system.
Your chances of developing heart disease come down to the number of risk factors you have for it. The more factors, the higher the chance of getting it. Let’s take a look at 10 of the most common risk factors of heart disease:
- Heart Blood Pressure
- Diabetes and prediabetes
- Being overweight or obese
- Being physically inactive
- Unhealthy Diet
- High blood cholesterol
- A family history of early heart disease
- History of preeclampsia in pregnancy
If you have a propensity toward high blood pressure, high cholesterol or diabetes, it may be genetic-related but even so, all three are controllable with the proper diet, exercise, and medication. Keeping them in check will lower your chances of contracting heart disease, however, you first have to know your numbers.
How does your blood pressure, cholesterol and blood sugar stack up against the standards for each bodily vital? Getting an annual health check-up, will let you know your numbers, and help your doctor to prescribe treatment to get high numbers back where they should be.
As far as the risk factors of smoking, overweight, being sedentary and eating an unhealthy diet, all of these are also completely within your control. There are several programs available at your local pharmacy to help you overcome smoking, but none of them will work unless you are mentally prepared to quit.
Becoming more active by exercising and eating a healthy diet, the weight you want to lose will start coming off. Here again, losing weight, exercising and eating healthy are all things you have to want to do to improve your health and longevity … not the things others want you to do.
As long as you are at the doctor getting checked out, ask for your doctor’s advice on quitting smoking, losing weight, getting more exercise and eating a more healthy diet. All you need is the will and a plan to overcome them and those risk factors will be at or close to zero.
With all of the risk factors except the last three in your control, you have greatly reduced your risk of heart disease and lowered your chances of having a heart-related event. While you can’t control the last three factors, you can have an effect on the other seven.
Start taking the steps to lower your risk of heart disease today. Tomorrow may be too late to get a second chance.
Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease.
The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions. Communities, health professionals, and families can work together to create opportunities for people to make healthier choices. You can make healthy changes to lower your risk of developing heart disease. Controlling and preventing risk factors is also important for people who already have heart disease.
Celebrate National Wear Red Day to raise awareness about women and heart disease. Encourage everyone in your community to wear red on February 1, 2019. Visit Go Red for Women for more information. Host an American Heart Month event at a local school, health center, or library. Spread the word about strategies for preventing heart disease and encourage people to live heart-healthy lives. Spread the word about strategies for preventing heart disease and encourage people to live heart-healthy lives.
A few ideas: Encourage families to make small changes, like using spices to season their food instead of salt. Motivate teachers and administrators to make physical activity a part of the school day. This can help students start good habits early. Ask doctors and nurses to be leaders in their communities by speaking out about ways to prevent heart disease.
Sounds crazy but, most studies show drinking water does boost your metabolism but by how much? According to a 2003 study published in the Journal of Clinical Endocrinology, participants showed a 30 percent metabolic increase that lasted between 10 and 40 minutes after drinking two cups of water. By drinking the recommended 8 cups per day, you would burn an additional 96 calories. Other studies support these finding, just not to this great of an extent.
Keep in mind, drinking water alone will not increase your metabolism enough to show any appreciable weight loss, but when added to your other weight loss efforts it will help, plus it will keep you from being dehydrated – a major nemesis to weight loss.
If keeping hydrated is part of a weight loss strategy, then why do 22 percent of us not get our 8 glasses per day? Because we falsely use thirst as our guide to drink.
Most studies have found that by the time you feel thirsty, you have already lost 2 percent of the water in your body. While that might not sound like much, it is huge when our body is made up of at least 50 percent water.
Tricks to increase your water consumption
There are a few hacks you can use to get the most metabolic increase from the water you drink:
Drink it cold: When you drink something cold, the body has to work harder to warm the liquid up to body core temperature. The warming process burns additional calories over drinking tepid to lukewarm water – water that is closer to body core temperature.
Add lemon to it: Adding lemon to your water does a couple of things – 1) it makes your water taste better and 2) one lemon has up to 40 percent of your daily requirement of vitamin C and provides the replacement of the electrolytes potassium, magnesium, sodium, and calcium lost during an exercise workout. All with the addition of only 15 calories.
Put a day’s worth of water in a pitcher: It is easy to lose track of how much (or how little) water you drink in a day. An easy way is to fill a pitcher with 64 ounces of water, add the juice of one lemon and put it in the refrigerator. All three hacks accomplished at once. Periodically throughout the day get a glass of water from the pitcher. Make sure it is empty by the end of the day.
Drinking an adequate amount of water not only speeds up your metabolism but is so important for good health. Make it a part of your daily regimen so that you ensure you are getting enough.
The short answer is “It depends!” because how fast you get into shape is directly relevant to your present physical condition and how fast your body reacts to physical conditioning. For example, someone 10 pounds overweight, but with no physical limitations, will get in shape a lot faster than someone 50 pounds overweight with Type II diabetes and bad knees.
Not only will it take the second individual longer to get in shape, but s/he will also need to use a different strategy. And the reality is the second person may never get to the fitness level of the first one. But it is not a competition, it is individual and doing anything is better than doing nothing.
Getting fit after years of inactivity is like taking a car out for a drive after it has been set for ten years. If you are a car aficionado, you know you wouldn’t get in it and see how fast you could max out the r.p.ms in every gear. You would baby it along and gradually get it up to speed. The body after years of “non-use” is the same way.
You want to start slow and gradually work your way up the fitness ladder. The American Heart Association recommends a good place to start is exercise three to four times per week, 30 to 60 minutes each time, with a target heart rate of 50% to 60% of your maximum heart rate. To calculate your maximum heart rate take 220 – your age (for men) or 226 – your age (for women).
For example, the maximum heart rate for a 50-year-old man would be 170. Sixty percent of that figure would be 102 beats per minute. Increase your level of activity over a 6-week period eventually getting your target heart rate up to 70 to 80% (80% would be 136).
A good place to start is with a mix of cardio and strength training. Walking, running, playing tennis, biking and swimming are all good cardio activities that will get your heart rate up to your target range. Of course before starting your exercise routine, be sure to warm-up with stretching both before and after working out.
If you have bad knees, then substitute an elliptical trainer for walking or running and don’t even think of playing tennis. With either cardio or strength training, adjust time/intensity and weight/repetitions to keep your heart rate in the appropriate range. With strength training, start out with light on weight and repetitions and work up.
The other half of getting fit is eating right. While you are at the doctor getting checked out to see if you are fit enough to start an exercise program, also ask about a nutrition plan. It will be different for you if you have to lose a lot of weight than it would be if you are already at the proper weight for your height and age.
Getting fit is about setting a goal and then gradually working up to reach that goal. Trying to reach your goal as quickly as possible is just asking for a debilitating injury which could set you back months.
People have a hundred and one reasons why they don’t start working on getting fitter today, most are not valid, including not having enough time, a common excuse. Everyone can find the time to exercise and eat right. It is just the motivation to get moving has to be greater than the excuses not to.
Usually some event, like a health scare, happens that creates the desire to start getting fit. But in the process, you’ll see these other benefits:
To lose one pound of weight in a week, you have to burn 3,500 more calories than you eat in that week. Most people get in trouble with their weight because they are eating far too many calories for the number of calories they burn. Excess calories are stored as fat.
If you break that 3,500 calories per week down into a daily amount – 500 calories – it is more manageable. Eat 250 fewer calories per day and burn off 250 more calories by doing some exercise. Skip the latte in the morning or the can of pop loaded with sugar and you probably reduced your calorie count by at least 250. Walk at 3.5 mph for an hour and you burn 298 calories. There is your 500 + calorie deficit with just those two small changes.
Strengthen your bones
As you age, you start to lose bone density at the rate of 10% by age 50 and if sedentary, another 10% every 10 years thereafter. By including some weight training into your exercise program, you can help slow bone loss as you grow older.
Tone up muscles
With toned muscles, not only will you look better, but your balance will be better and you’ll maintain flexibility in your joints. Weight training can help build muscle which will then help you burn more calories even at rest. And if you burn more calories, you’ll have an easier time maintaining your weight.
Reduce your risk for certain diseases
Your risk to develop heart disease, Type II diabetes and some types of cancers, including colon and breast, increase significantly if you are overweight and out of shape. As your Body Mass Index increases, so do your risk of a heart attack or stroke due to narrowed or blocked arteries.
And if your heart has to work harder to pump blood through narrowed passages, it increases your blood pressure, which causes health issues of its own.
If you already have Type II diabetes and you are overweight, the effects of diabetes will diminish (or in many cases go away entirely) if you lose weight. At the very least you’ll have to take less medication. The best case scenario is you can get off medication altogether.
You can make a change in your fitness level. But you have to start today; tomorrow may be too late.
The Benefits of Lavender Essential Oil for Better Sleep and Improve Insomnia
Natural pure essential oil has been utilized for therapeutic and medicinal properties. Over 70% of the population suffer from insomnia during some times of their lifetime. Lavender essential oil is a natural, safe and cost-effective remedy for insomnia and to achieve better sleep.
Because our olfactory nerve is connected directly to the primitive part of our brain the amygdala, one would expect the fast onset of action from breathing in the essential oils. Lavender oil has been demonstrated to help alleviate stress, anxiety, depression, irritability mental fatigue, panic attacks, and improving sleep.
History of lavender oil
Lavandula angustifolia has been grown over 2000 years in Europe and Mediterranean region. The name lavender is derived from the Latin word “lavare,” which means “to wash”. It has been widely used as an antimicrobial, anti-inflammatory and anxiolytic throughout history.
Lavender essential oils
Best way to deliver lavender is through essential oil through cold distillery to maintain their natural therapeutic effect. By using undiluted pure lavender oil one can obtain high concentration medicinal quality rather the perfume quality. Organic quality free from environmental pollution and pesticides is also recommended since one will inhale the essential oil into the lung.
Benefits of lavender essential oil
Medical literature has documented lavender essential oil in eliminating harmful toxic bacteria, relieve muscle soreness & spasms, disinfect & soothe inflammation of the skin and relaxing effect on our central nervous system.
Lavender acts as a sedative by decreasing level of cortisol and DHEA. By balancing these two important hormones often disrupted by stress, one feels a calming and relaxing effect needed for long-lasting deep sleep.
Easy Steps to use lavender essential oils for improved sleep & improved sleeping habits
- Go to bed early and set time. Your body will recognize this pattern and start the process of calming down to sleep.
- Take a warm bath or shower.
- Turn off all of your phones, television and all electronics.
- Add a drop of pure Lavender Oil and rub your hands together to release the aroma and take nice long deep inhales through your nose. Add a drop on your pillow.
- Focus in on your breathing and drift off to deep restful sleep.
What researches shows about lavender & sleep
Research shows that lavender oil has shown great promises in its natural power to alleviate stress, stabilize one’s mood and improve sleep.
One Thai study with 20 participants demonstrated reduced blood pressure, heart and respiratory rates by inhaling lavender. Furthermore, they felt their moods were uplifted and felt more relaxed. It was believed that this is due to a change in brain wave pattern.
A study from the University of Southampton in Britain, researchers compared sleep pattern of 10 adults using lavender essential oil and with almond oil for one week. Result cleared demonstrated 20% improvement in the quality of sleep with lavender. week, .https://www.ncbi.nlm.nih.gov/pubmed/?term=lavander+sleep
Lavender is one of the most popular essential oil. Long accepted to induce sleep and reduces insomnia by research and history, here are some easy ways to harvest this property. We recommend adding a few drops of pure undiluted essential oil to quickly induce restful sleep and maintain deep sleep while you continuous breath in through the evening from your pillow.
Aging can be a nightmare for us beauty divas dreading looking old. The bad news is that the process of aging marches on. However, the process can be significantly delayed to prevent premature aging so you can look younger than your biological age.
The most common signs of aging and the mechanisms behind them are listed below.
- The major cause of wrinkles is exposure to the harmful ultraviolet rays of the sun. This results in a breakdown of collagen and elastin within the dermis. According to a recent study by Fleming, 80% of skin aging occurs due to UV exposure.
- Dark Spots
- The skin contains melanocytes which produce melanin when exposed to ultraviolet rays. Melanin is the pigment which gives the skin its dark color. When exposed to UV rays, build up of uneven pigmentation causes age spots and melasma to make us look older.
- Skin sagging from loss of volume
- We start to loss adipose content of the skin Furthermore, the production of the proteins collagen and elastin also declines to result in a sagging and less elastic skin.
- Dry skin
- As you get older, the cell turnover rate decreases and the content of hyaluronic acid decrease. This leads to less moisture retention within the skin and dry skin.
Caviar and its Anti-Aging Properties
Caviar is a collection of eggs extracted from large fish, most commonly sturgeon. It is processed, salted and then eaten. It’s considered a luxury food.
Caviar has incredible nourishing properties that help reduce the appearance of the signs of aging on the skin. It is loaded with amino acids, vitamins, antioxidants and essential fatty acids including omega-3 and omega-9 fatty acids.
The Role of Antioxidants in Preventing Aging
To understand the role of antioxidants, we need to understand first what free radicals are. Free radicals are highly-energetic molecules that damage cells of the body by oxidizing cellular contents. It is surprising that free radicals are produced by our body from In addition, external factors from radiation and air pollution also boost the production of free radicals. As a result, our body’s natural defenses against free radicals become overloaded and we need help from external antioxidants. The antioxidants prevent the free radicals from oxidizing and damaging body cells, including cells of the skin. As a result, less breakdown of the proteins collagen and elastin occurs, and they are produced at a greater rate than they are degraded. This improves the appearance of wrinkles on the skin.
A study published by ISRN Dermatology, it was found that external antioxidants do play a role in treating wrinkles and other signs of aging.  (Ruža Pandel, 2013)
In addition, antioxidants also have a role in preventing and delaying hyperpigmentation, which is the formation of dark patches on your skin and the appearance of an uneven skin tone due to excessive production of melanin.
The Role of Fatty Acids in Preventing Aging
The fatty acids in caviar promote skin hydration by forming a barrier against harsh environmental factors, preventing the loss of water from the skin. Better hydrated skin is firmer and fuller from the inside. Furthermore, hydrated skin heals quicker than dry skin and has a higher turn-over rate. As a result of these two factors, hydrated skin takes longer to age and the signs of aging in the hydrated skin are less apparent than those in dehydrated skin.
In a study, it was found that caviar promoted the production of collagen in the fluid between cells and increased mitochondrial function.  (Marotta F) The function of collagen is to stabilize the spaces between cells and forms a network of supportive meshwork in the deeper layer of the skin. Increased collagen produces stronger to reduce the appearance of wrinkles.
The Role of Collagen and Elastin in Preventing Aging
Proteins in our body, including collagen and elastin, are made up of subunits of amino acids joined together to form a long chain. Elastin resides in the deeper layers of the skin and along with collagen and makes the skin flexible. By helping the skin to bounce back to normal position, elastin reduces wrinkles and expression lines. As you age, your skin produces less elastin and loses the normal flexibility of younger looking skin. and more of it is degraded.
When you apply growth peptides that penetrate into your skin, you send signals to cells to start producing new collagen and elastin synthesis. Along with applied and ingested amino acids, vitamins and anti-oxidants, you can regenerate younger looking skin.
Therefore, in lieu of the above facts and scientific studies, it can be concluded that caviar is, indeed, beneficial in delaying the onset as well as treating the signs of skin aging owing to its rich content of amino acids, antioxidants and important fatty acids that help uplift and rejuvenate the skin while simultaneously reducing the appearances of pores. One can find caviar extract, anti-oxidants, and vitamins in MD Flawless Factor, MD Beauty Drink with collagen, hyaluronic acid, vitamins, and peptide. All important signaling growth factor in MD Stem Cell Factor.
 Flament, F., Bazin, R., Laquieze, S., Rubert, V., Simonpietri, E., & Piot, B. (2013). Effect of the sun on visible clinical signs of aging in Caucasian skin. Clinical, Cosmetic and Investigational Dermatology, 6, 221–232. http://doi.org/10.2147/CCID.S44686
 Pandel, R., Poljšak, B., Godic, A., & Dahmane, R. (2013). Skin Photoaging and the Role of Antioxidants in Its Prevention. ISRN Dermatology, 2013, 930164. http://doi.org/10.1155/2013/930164
 Marotta, F., Polimeni, A., Solimene, U., Lorenzetti, A., Minelli, E., Jain, S., . . . Soresi, V. (2012). Beneficial Modulation from a High-Purity Caviar-Derived Homogenate on Chronological Skin Aging. Rejuvenation Research,15(2), 174-177. doi:10.1089/rej.2011.1274. https://www.ncbi.nlm.nih.gov/pubmed/22533426