Lifestyle Solutions for a Happy Healthy You!

Posts tagged ‘Women’s Health’

13 Amazing Benefits of Walking

13 Amazing Benefits of Walking

Walking reverses damage from prolonged sitting.
If you go from sitting at your desk at work to sitting on your couch at home, a short walk could mean some big health benefits. A Indiana University study found that the muscle activity and blood flow from even three five-minute walks a day could reverse the damage caused to leg arteries from three hours of sitting. The lesson? If you’re sitting all day during work, take frequent breaks (at least once an hour) for a short stroll around the building.

Walking improves creativity.
Waiting for inspiration to hit? Take a walk—Stanford researchers found that walking increases creativity levels during the walk and shortly after, producing twice as many creative responses as when you’re sitting. You get the benefits whether you’re walking outside or inside, so if it’s too chilly for a stroll, hit the treadmill or an indoor track.

Walking lowers stress.
A University of Michigan study found that group nature walks lower stress, particularly in people who dealt with an emotionally traumatic event. Research at Heriot-Watt University even found that the brain enters a meditative state when going through green spaces—all the more reason to take a walk through the park after brunch with friends.

Walking lowers blood pressure.
Just 30 minutes of brisk walking lowers blood pressure—and that holds true whether you walk for 30 minutes at a time or break it up into 10 three-minute walks, a totally do-able goal even for those of us stuck sitting in an office all day.

Walking energizes you.
If you regularly experience fatigue, don’t shy away from lacing up—low intensity exercise won’t wipe you out, says a study from the University of Georgia. In fact, it can increase your energy level by 20 percent and decrease fatigue by 65 percent.

Walking cheers you up when it’s part (or all) of your commute.
One study found that the longer people spend commuting via car, the worse their psychological well-being. And just adding 10 minutes of walking to that commute can actually improve well being. “A more active commute to work can be associated with the same psychological benefits as things like a raise in income or starting a new relationship,” study author Adam Martin says.

Walking helps you at work.
A walking work station at the office isn’t in reach for everyone—but if your employer is open to it, the benefits could be huge. Researchers found that people who used walking workstations were less bored and stressed, and more satisfied than those who stood or sat at their desks.

Walking boosts your immune system.
A walk a day keeps the doctor away? Perhaps—a daily 30-45 minute walk at a brisk pace can boost the immune system and keep colds at bay, according to research from Appalachian State University. And not only do regular exercisers get sick less often, their colds are all shorter and less severe.

Walking can reduce risk of impotence in men.
Some time spent in sneakers can lead to a better time between the sheets, according to a nine-year study. Researchers found that a brisk two-mile walk each day can reduce men’s risk of impotence, improving blood flow throughout the body (yep, we mean everywhere).

Walking lowers blood sugar.
A 15-minute walk after each meal reduces your blood sugar for over 24 hours, a study published in Diabetes Care found—a good reason to skip dessert and step outside instead.

Walking keeps older adults sharp.
Living in a walkable neighborhood can be great for older adults, researchers say, resulting in not only physical benefits like lower body mass and blood pressure, but better memory and cognition too.

Walking may lower breast cancer risk.
Spend two and a half hours walking briskly each week and you may cut your risk of breast cancer by 42 percent, a study of over 79,000 women found. According to research in Cancer Epidemiology, Biomarkers & Prevention, exercise alters how the body breaks down the hormone estrogen into either benign or harmful byproducts. It also reduces fatty tissue in women’s bodies, which secretes estrogen.

Walking can ease fibromyalgia pain.
Light exercise like walking—even walking in a pool, for a lower-impact option—has been shown to significantly improve physical function, fatigue, and depression in women with fibromyalgia.

By Diana Vilibert

Diana Vilibert is a freelance writer living in Brooklyn.

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

 

Testosterone Tweaks for Men & Women

Testosterone Tweaks for Men & Women

In the television commercials, men with salt-and-pepper hair drive speedboats and make bedroom eyes at their ladies while a narrator asks, “Do you have a decreased sex drive? Lack of energy? Moodiness? The problem may be low testosterone.”

These direct-to-consumer ads are a drug-industry triumph. Since 2000, the number of American men using supplemental testosterone products, such as AndroGel, Axiron, and Fortesta, has nearly quadrupled.

Testosterone (“T” for short) is now a $2.4 billion industry. The explosive growth is due, in part, to easier delivery options, such as gels and roll-ons, as well as treatment centers that supply injections.

But there’s more to this story. “If something sounds too good to be true, it probably is,” warns Bradley Anawalt, MD, an endocrinologist and chief of medicine at University of Washington Medical Center in Seattle.

He heads the Hormone Health Network, the public-education arm of the Endocrine Society, which releases clinical guidelines for testosterone therapy.

“These commercials try to convince men that there is something wrong with them,” Anawalt says. “But men need to remember that drug companies are there to make a profit.”

Recent research into the safety of testosterone therapy has yielded mixed results. One study, funded by the National Institutes of Health, showed no adverse effects. Other studies, however, have shown an increased risk of heart attack and stroke.

The findings prompted the FDA to start investigating the safety of testosterone products. (The FDA findings are forthcoming.)

Male testosterone levels drop 1 to 2 percent annually after age 30 as part of andropause, or male menopause. But recent studies have found that the decrease is often more the result of lifestyle factors than it is the natural consequence of aging.

A common risk factor for low testosterone is being overweight. And nearly 70 percent of American men are overweight or obese.

For every one-point increase in body mass index, or BMI, it turns out, a man’s testosterone decreases by 2 percent. That’s bad because testosterone calibrates libido, bone density, muscle mass, strength, motivation, memory, and fat burning.

The good news, says fitness expert Adam Bornstein, coauthor of Man 2.0: Engineering the Alpha, is that testosterone is quite sensitive to lifestyle changes, and men rarely need a prescription to boost their T levels. Using lifestyle fixes instead of supplemental T, Bornstein says, is like fixing up a broken engine versus simply putting different fuel in it.

Anawalt, who routinely sees men in his practice lose a few pounds, feel better, and increase their testosterone naturally, agrees.

“More often than not,” he says, “healthy living is the solution.”

Weight loss is a good place to start, but it’s not the only avenue to upping your testosterone. Read on to find out how to harness your body’s power to make more T.

10 WAYS TO BOOST YOUR TESTOSTERONE

Boost-Testosterone

1. Lose the Visceral Fat

The science is clear: Men’s body fat drains testosterone. We’re not talking pinchable back fat or squishable love handles. We’re talking classic belly fat. In medical parlance, it’s called visceral fat. Unlike fat that lies just beneath the surface of the skin, visceral fat nestles deep in the abdomen around the organs. It’s tenacious, dangerous, and hormonally active. The more visceral fat a man has, the higher his risk of type 2 diabetes, heart disease, high cholesterol, hypertension, insulin resistance, and colon cancer.

Visceral fat, which is often driven by consumption of flour, sugar, and the high-glycemic processed foods that contain them, depletes testosterone. Visceral fat makes aromatase, an enzyme that turns testosterone into estrogen. “Men don’t realize their belly fat can steal their masculinity,” says John La Puma, MD, author of Refuel.

“I talk to men about how they need to lower their cholesterol and reduce their blood pressure,” he says. “But I don’t get their full attention until I tell them that if they don’t let me help them address their belly fat, their testicles will shrink, they’ll lose their erections, and their libido will disappear.”

If you’re wondering if your weight could be affecting your manhood, wrap a tape measure around your abdomen under your shirt, right at your belly button. Check the number. Ideally, your waist size is half your height. If your waist is more than 40 inches, says La Puma, “your belly could be turning you into a girl.”

2. Up Your Vitamin D

Deficient vitamin D levels often go hand in hand with low testosterone. Get 15 minutes of sun three times a week to stabilize your vitamin D. If you can’t get enough sun, many experts suggest taking at least 1,000 to 2,000 international units (IU) of supplemental vitamin D daily. For best results, take vitamin D3, which is more active than D2.

Remember, megadoses of vitamin D can cause toxicity, so don’t get carried away. It’s always a good idea to know your current vitamin D levels, so ask your doctor for a 25-hydroxy vitamin D blood test.

3. Eat More Zinc

Our bodies need zinc to make testosterone. Zinc also blocks the action of aromatase, the enzyme that converts testosterone to estrogen. Oysters offer the highest amount of zinc per serving of any food. Just six oysters contain about 500 percent of the mineral’s recommended daily allowance (RDA). Other zinc-rich foods include lean meats and spinach.

4. Crunch on Cruciferous Vegetables

Cabbage, broccoli, Brussels sprouts, kale, watercress, and cauliflower are rich sources of glucobrassicin, which breaks down into a substance that lowers levels of visceral fat and suppresses estrogen in men.

5. Choose Healthy Fats and Proteins

Cholesterol is the building block of testosterone, and eating healthy fats, including saturated fats, helps your body make “good” cholesterol while also supporting healthy hormone balance. Give your body a dose of healthy fats and proteins by consuming moderate amounts of meats from hormone-free animals, grassfed cattle, and wild-caught fish. Nosh on healthy-fat sources such as olives, nuts, seeds, avocados, and coconut oil.

6. Consume Hot Chilies

Not only do spicy chilies and hot-chili powder help the body burn fat, they also contain high levels of antioxidants, which can cool inflammation.

Inflammation sets the stage for belly fat and insulin resistance, which precedes type 2 diabetes. Other anti-inflammatory spices include turmeric, black pepper, cinnamon, ginger, and oregano.

7. Do High-Intensity Interval Training

Short bursts of timed intense activity — known as high-intensity interval training or HIIT — trigger the body to make more testosterone than less-than-intense aerobic or endurance exercise, says La Puma. Spurts of activity stimulate androgen-sensitive tissue, he explains, which tells the body to make more testosterone. Strength training has also been shown to increase testosterone.

8. Get Better, Longer Sleep

Our bodies make testosterone while we sleep. In one study, men who got five hours of sleep a night had testosterone levels 10 to 15 percent lower than when they got a solid eight hours. The study, conducted by the University of Chicago, found that skimping on sleep reduced the men’s T levels by an amount equivalent to aging 10 or more years. While it can be challenging to change your sleep habits, says Natasha Turner, ND, you can “start going to bed 15 minutes earlier each week until you reach your target time.”

9. Stop Using Screens at Night

Backlit computer screens use light-emitting diodes (LEDs) that contain short-wavelength blue light. This light significantly suppresses the pineal gland’s release of melatonin, an essential ingredient for restful sleep, and thus, for testosterone. Smartphones, tablets, and laptops are all offenders, so turn them off as close to dusk as possible.

10. Clean Up Your Personal-Care Products

Most men probably don’t give a lot of thought to the chemicals in their soap, shampoo, and deodorant, but many personal-care products are rife with chemicals that interfere with hormone balance, including testosterone.

Check the Environmental Working Group’s searchable database atwww.ewg.org/skindeep to find out whether your products are safe. The database rates personal-care products, including those specifically for men, with scores for overall hazard, cancer, developmental and reproductive toxicity, and
allergies and immunotoxicity.

LADY T

While many men experience the negative effects of too little testosterone, women tend to suffer from a surplus of the stuff.

Lady-T

Contrary to popular belief, women do make — and need — testosterone. A part of the androgen family of hormones, testosterone does many of the same things for women that it does for men: builds muscle and bone strength, aids immune function, and stokes the libido.

The difference boils down to quantity. On any average day, a woman makes about 250 micrograms of testosterone, while a man typically makes 10 to 20 times that.

Although they produce far less of it, “women’s bodies are exquisitely sensitive to testosterone, especially when it comes to emotional well-being and assertiveness,” says Sara Gottfried, MD, author of The Hormone Cure. “Androgens are the biochemical underpinnings of dominance and desire.” (For more from Sara Gottfried, see “Stress Buster“.)

Unlike men, who are apt to feel the effects of low testosterone, women tend to suffer from high testosterone (though they, too, can have low testosterone levels). “Excess androgens — including testosterone — is one of the top hormonal imbalances I see in my practice,” says Gottfried.

In women, signs of too much testosterone include acne, excess pubic and facial hair, and a deepening voice. (Too little may manifest itself as a lack of confidence and libido.)

Women in menopause can have high testosterone levels, says Erin Lommen, ND, a naturopath in Portland, Ore. During menopause, especially early in the process, testosterone often remains steady while estrogen and progesterone plunge due to the stopping of ovarian production, she explains.

Young women also struggle with high testosterone. “What we’ve come to understand in the last 10 years is that younger women may be making too much testosterone in response to blood-sugar imbalances,” says Lommen.

It’s easy to forget that insulin is also a member of the hormonal milieu, and if insulin goes awry, so does everything else. During insulin resistance, the body’s cells ignore insulin’s call to mop up sugar (glucose) in the bloodstream. This stimulates the ovaries to make more testosterone.

That excess insulin also makes the liver produce less sex-hormone-binding globulin, the key protein that binds testosterone and keeps it from causing trouble, says Gottfried.

Approximately 82 percent of women with excess androgens also have polycystic ovary syndrome, the No. 1 cause of infertility. “The good news is that this type of infertility is easily reversible once we get the hormones balanced,” Gottfried says.

If you struggle with high testosterone, you have more control than you think. Here are a few places to start.

  • Maintain a healthy weight. In this sense, men and women are alike: Losing excess weight is a great way to balance testosterone levels. Even a 5 percent weight reduction can normalize hormone levels for women, says Gottfried.
  • Cut flour, sugar, and all refined carbs. One study showed that women can reduce androgenic hormones (including testosterone) by up to 20 percent by eating a diet low in refined carbs and rich in low-glycemic foods, monounsaturated and polyunsaturated fatty acids, and phytoestrogens. Cut sugar, too: “Sugar is a big factor in excess androgens,” Gottfried says.
  • Add fiber. If testosterone hangs around too long in the gut, the body picks it back up and returns it into circulation, which adds to overall levels. The solution? Eat more fiber. Testosterone clings to fiber like cat hair on a sweater: The more fiber you eat, the more testosterone you excrete.
  • Avoid dairy. All dairy is laden with hormones. Even milk from the happiest, most chemical-free cows on the planet is hormone-rich because lactating cows are producing milk for their calves to help them grow. These natural bovine hormones are capable of disrupting our bodies’ natural balance.

Another strike against dairy is that milk and cheese can drive up inflammation, which leads to higher androgens, says Gottfried. She suggests cutting out dairy for six weeks to see if symptoms related to high testosterone improve.

Leesa recommends all your food choices be organic!

By Katharine Guthrie, ExperienceLife.

Photo credit: Thinkstock

Experience Life is the best whole-life health and fitness magazine you’ve never heard of — until now!  We aim to empower people to live their best, most authentic lives, and challenge the conventions of hype, gimmicks, and superficiality in favor of a discerning, whole-person perspective. Visit ExperienceLife.com to explore 10-plus years of archives, to sign up for our newsletters, and to subscribe to our print or digital editions. Promoted Content

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

Boost Metabolism Naturally in 8 Easy Ways

 Boost Metabolism Naturally in 8 Easy Ways

Sleep well. Your sleep habits and your metabolism are undeniably intertwined. According to a study published in the International Journal of Endocrinology, sleep deprivation can have stark effects on metabolism, including an increased risk for Type II diabetes. Lack of sleep or sleep dysfunction also increases appetite due to increased leptin production. If you have trouble falling asleep at night, try nixing the electronics for an hour before bedtime. The light from televisions or computer screens can stave off melatonin production and keep you awake.

Drink (moderate) caffeine. Green tea and black coffee both have proven metabolic benefits. Research has shown time and time again that both green tea and coffee offer metabolic benefits as well as ample antioxidants. Just don’t overdo it, as being wired all night can outweigh the benefits.

Surprise your body. Still doing the same old workout video from 5 years ago? Your body and your metabolism reap serious benefits when you switch it up. Try taking up a new workout hobby, like kickboxing or swimming, to contrast with your current regimen. Better yet, try HIIT (high-intensity interval training) if you’re really looking to get fit. Even though these workouts are shorter, they are more intense. The contrast of intensity to rest periods skyrockets your metabolism through the roof as you continue to reap benefits for hours to come.

Hit the weights. More muscle mass means a better resting metabolic rate. What does that mean exactly? Well, the more muscle you have, the more calories you burn when you’re doing absolutely nothing. How do you build muscle? Weight training. No, you don’t have to be a muscle-head at the gym to use weights. Start off with many reps of light weights to challenge your existing muscles, and work your way steadily heavier over time to help them grow.

Drink water. It seems obvious, but most people don’t drink enough water. How is your body supposed to function properly if it is lacking in its most essential substance? It doesn’t. As far as metabolism is concerned, a study showed that drinking 500 mL of water increased metabolic rate for about an hour by 30% in subjects, which is quite significant. Be aware that the standard 8-cups-a-day rule may not be enough. If you workout with any intensity, you’ll need more. Drink regularly throughout the day, and especially when you’re thirsty, to keep your body at peak levels of hydration. Also try incorporating a big, room temperature glass into your early morning routine. Drinking 2 to 3 cups (16-24 oz.) first thing in the morning after a dehydrating sleep revs your body up for a fantastic day.

Get spicy! Spicy food not only reduces your appetite and increases satiety, but it also actually boosts your metabolic rate by about 8%. Stop eating bland chicken and sprinkle a chile rub on! Both your taste buds and waistline will benefit.

Eat smart. Certain foods are known to boost metabolism, like coconut oil, certain fruits, and especially proteins. Fill your diet with these healthy foods instead of processed, sugary alternatives to properly fuel your body. Note, if you overeat, this small boost in metabolism won’t compensate. Eat only when you’re hungry and until you’re 80% full to ensure maximum benefits of your metabolism-boosting snacks.

Add a pinch of cardio. Thirty minutes to an hour of cardio a few times a week can raise your metabolism for the next 14 hours. Sweating a little is a small price to pay for the benefits, which include heart health and the influx of endorphins. However, overdoing cardio can be just as bad as not doing it at all, as it can exhaust and over-stress your adrenals. Keep pushing yourself, but try not to become too obsessive. Everything in moderation is key.

If your daily routine is feeling sluggish and dull, try incorporating some of the above ideas to liven up your metabolism and jump start your health. You can change yourself for the better in a few simple steps. Live healthfully and moderately, and your body will oblige.

By Jordyn Cormier

Jordyn is a choreographer, freelance writer, and an avid outdoors woman. Having received her B.F.A. in Contemporary Dance from the Boston Conservatory, she is passionate about maintaining a healthy body, mind, and soul through food and fitness. A lover of adventure, Jordyn can often be found hiking, canoeing, mountain biking, and making herself at home in the backcountry! Check out what else Jordyn has been up to at jordyncormier.com.

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

How Does Traffic Affect Our Health?

How Does Traffic Affect Our Health?

Like many of you, I dislike driving in heavy traffic. But unlike many of you, I usually don’t have to. I live and work in California’s Santa Cruz Mountains, and my job is just steps from my home. Driving in the mountains can be challenging, but that’s mostly because of twists and turns in the roads, not traffic.  For occasional business meetings and appointments, I venture down into Silicon Valley and even into San Francisco. As I crawl through town after congested town, or sit bumper-to-bumper on traffic-jammed highways, I’m always struck with how lucky I am that I don’t have to deal with this daily grind. I’m also filled with compassion for all of you who do.

Fortunately, there are tools that can help make your morning and evening commutes considerably easier – on your mental, emotional and physical health.

The Tolls of Traffic

On a recent weekday morning, a list of travel advisories for metropolitan areas around the country popped up on my kitchen television.

  • Washington, D.C.: Expect delays. Allow 3 hours.
  • Los Angeles-Long Beach-Santa Ana: Expect delays. Allow 2.5 hours.
  • Dallas-Fort Worth-Arlington: Expect delays. Allow 2 hours.

With light traffic, the typical commute in most urban areas would take about a half-hour. But, as you well know, light traffic happens mostly in the dead of night, not during the morning rush hour.

In 2011, we Americans whiled away 5.5 billion hours of our time, burned through 2.9 billion gallons of fuel, and shelled out $121 billion of our hard-earned money driving in stop-and-go traffic on our nation’s highways. These stunning figures appear in the 2012 Urban Mobility Report of the Texas Transportation Institute at Texas A&M University.

Today the high dollar cost of traffic congestion can be quantified, thanks to GPS-enabled vehicles that collect data nationwide. But what about the mental, emotional and physical tolls on all of us who collectively spend those 5.5 billion extra hours a year behind the wheel?  Although quantitative data on the costs to our health and well-being is less plentiful than data on the costs to our pocketbook, what is available shows that we are paying a very high personal price as well.  Traffic dwellers are more prone to stress, distraction, aggressive behavior, elevated blood pressure and larger waistlines, says one study released last year.

Heart-Traffic Connection

Even more alarming news came from the American Heart Association. A study has found a link between traffic and heart attacks. “People who have had a heart attack are likely to report having been in traffic shortly before their symptoms began,” stated a release from the Heart Association’s 49th Annual Conference on Cardiovascular Disease Epidemiology and Prevention. The association cited a German study that identified simple exposure to traffic as the key contributing factor in heart attacks. “Driving a car was the most common source of traffic exposure, but taking public transportation or riding a bicycle were other forms of exposure to traffic,” the association reported. “Overall, time spent in any mode of transportation in traffic was associated with a 3.2 times higher risk [of heart attack] than time spent away from this trigger.”

The Texas Transportation Institute found that an automobile commuter in Washington, D.C., spent an average of 67 hours in traffic each year. That’s about one and a half traditional work weeks! Commuters in the San Francisco-Oakland and the Los Angeles areas spent 61 hours each; those in the New York City area, 59 hours.

People who drive in large urban areas aren’t the only ones with traffic travails.  “Congestion is worse [than the previous year’s findings] in areas of every size,” the institute’s report said. “Big towns and small cities alike cannot implement enough projects, programs and policies to meet the demands of growing population and jobs.”

Angry man stuck in traffic

How Stress Affects Us

Anyone who’s ever been stuck in morning traffic has experienced varying degrees of heightened stress. In the most congested areas, that amounts to an astounding level of communal stress.

The detrimental effects of stress have been well documented by researchers worldwide. They range from irritability, muscle tension and mild fatigue to depression, sleeplessness, palpitations, memory loss and other cognitive malfunctions, elevated heart rate and blood pressure, and the ultimate adverse effect, cardiac arrest.

  • Sources estimate 75 percent to 90 percent of visits to primary-care physicians are stress-related.
  • Billions are spent annually on antidepressants and anti-anxiety drugs to treat stress symptoms.
  • A Harvard study showed people living in a state of high anxiety, a primary symptom of stress, were four and a half times more likely to suffer sudden cardiac death.

You Can De-Stress

You can take some obvious steps to avoid traffic: Move some place where there is less of it, change jobs, live closer to your job. If you’re like most of us who live in congested areas, however, you’re stuck – in traffic.

Before venturing out each day, you may already do some yoga, eat healthfully, relax for a few minutes, or shoot for that perfect window of time when you can merge easily onto the freeway. Good ideas. Now here are two more.

Build Coherence and Add Ease

Every day you can consciously add more coherence. We are coherent when our mental, emotional and physical systems are in balance. We feel better, think more clearly and react more appropriately.  When we are incoherent, challenging situations and activities –  including sitting in traffic – can derail us.  Another important state is what HeartMath calls inner ease.  with inner ease, you’ll find it’s a lot easier to flow through challenges:  big meetings, tough days at work or school, and yes, traffic jams.

Happy Guy Driving

Quick Coherence® Technique

Before leaving in the morning, take a few minutes to get coherent by doing the Quick Coherence® Technique.

Step 1: Heart Focus – Focus your attention on the area around your heart, in the center of your chest. 
Step 2: Heart Breathing – Breathe deeply but normally and feel as if your breath is coming in and going out through your heart area. Breathe with ease until you find a comfortable rhythm. 
Step 3: Heart Feeling – While maintaining heart focus and heart breathing, activate a positive feeling. Recall a time when you felt good inside and try to re-experience that feeling.

The Inner-Ease™ Technique

Sometime after you’ve reached your destination, practice this simple tool.

Step 1. Acknowledge Your Feelings – Are you frustrated, impatient, anxious, overloaded, judgmental, mentally gridlocked? Admit what you are feeling.
Step 2. Heart-Focused Breathing – Breathe deeply through the heart area, with ease and a comfortable rhythm. (See Step 2 of the Quick Coherence® Technique.)
Step 3. Draw in Inner Ease and Balance – Continue Heart-Focused Breathing and imagine with each in-breath that you are drawing in the feeling of inner ease and emotional balance.
Step 4. Anchor and Maintain – When the stressful feelings have calmed, make a heartfelt commitment to anchor and maintain the state of ease as you re-engage in your activities.

Learn more in the free download of The State of Ease booklet.

If you practice these steps faithfully both before and after your commute, I truly believe you’ll find yourself driving – and arriving — with much less stress. You may still be using up your money, time and gas, but you’ll be shoring up your heart, mind and body.

By Sara Childre

Sara Childre is President and CEO of the non-profit Institute of HeartMath. Since 1991, Sara has helped oversee and develop HeartMath trainings, educational products and scientific programs. She was appointed vice president and CFO of the institute in 1992, then president and CEO in 1998.

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Would feeling fantastic every day make a difference in your life?  Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination. 

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…

Member International Health Coach Association

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

consult/coach ~ www.healthyhighway.org/contact.html

join our mailing list ~ www.healthyhighway.org

chews ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

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skpe ~ healthyhighway

Which Spices Fight Inflammation?

Which Spices Fight Inflammation?

Once in a while I come across a study that’s so juicy I have to share it.

A group of researchers at the University of Florida, Gainesville and Pennsylvania State set up a brilliant experiment. We’ve known that ounce per ounce, herbs and spices have some of the greatest antioxidant activities known. But that’s only ever been tested in a test tube. Before we can ask if an herb or spice has real health benefits, it is first necessary to determine whether it is bioavailable — whether the active ingredients are even absorbed. This had never been done, until now.

The researchers could have taken the easy route and just measured the change in antioxidant level in one’s bloodstream before and after consumption, but the assumption that the appearance of antioxidant activity in the blood is an indication of bioavailability has a weakness. Maybe more gets absorbed than we think but doesn’t show up on antioxidant tests because it gets bound up to proteins or cells. So the researchers attempted to measure physiological changes in the blood. They were interested in whether absorbed compounds would be able to protect white blood cells from an oxidative or inflammatory injury—whether herb and spice consumption would protect the strands of our DNA from breaking when confronted by free radicals. I cover the DNA findings in my video, Spicing Up DNA Protection. They also wondered if the consumption might alter cellular inflammatory responses in the presence of a physiologically relevant inflammatory insult. What does this all mean?

The researchers took a bunch of people and had each of them eat different types of spices for a week. There were many truly unique things about this study, but one was that the quantity of spices that study subjects consumed was based on the usual levels of consumption in actual food. For example, the oregano group was given a half teaspoon a day—a practical quantity that people might actually eat once in a while. At the end of the week, they drew blood from the dozen or so people they had adding, for example, black pepper to their diets that week, and compared the effects of their blood to the effects of the blood of the dozen subjects on cayenne, or cinnamon, or cloves, or cumin. They had about ten different groups of people eating about ten different spices. Then they dripped their plasma (the liquid fraction of their blood) onto human white blood cells in a Petri dish that had been exposed to an inflammatory insult. The researchers wanted to pick something really inflammatory, so they chose oxidized cholesterol (which is what we’d get in our bloodstream after eating something like fried chicken. If oxidized cholesterol is a new concept for you, please check out its role in heart disease progression in my video Arterial Acne). So they jabbed the white blood cells with oxidized cholesterol and measured how much tumor necrosis factor (TNF) they produced in response.

TNF is a powerful inflammatory cytokine, infamous for the role it plays in autoimmune attacks like inflammatory bowel disease. Compared to the blood of those who ate no spices for a week, black pepper was unable to significantly dampen the inflammatory response. What about any of the other spices? The following significantly stifled the inflammatory response:

  • cloves
  • ginger
  • rosemary
  • turmeric

And remember, they weren’t dripping the spices themselves on these human white blood cells, but the blood of those who ate the spices. So the results represents what might happen when cells in our body are exposed to the levels of spices that circulate in our bloodstream after normal daily consumption—not megadoses in some pill. Just the amount that makes our spaghetti sauce, pumpkin pie, or curry sauce taste good.

There are drugs that can do the same thing. Tumor necrosis factors are such major mediators of inflammation and inflammation-related diseases that there are TNF-blocking drugs on the market for the treatment of inflammatory diseases such as osteoarthritis, inflammatory bowel disease, psoriasis, and ankylosing spondylitis, which collectively rake in more than $20 billion a year ($15,000–$20,000 per person per year). At that price, the side effects better be hugs and rainbows. But no, the drugs carry a black label warning because they can cause things like cancer and heart failure. If only there was a cheaper, safer solution.

The spice curcumin, the yellow pigment in turmeric, is substantially cheaper and safer, but does it work outside of a test tube? There’s evidence that it may help in all of the diseases for which TNF blockers are currently being used. So with health-care costs and safety being such major issues, this golden spice turmeric may help provide the solution.

Mushrooms (Boosting Immunity While Reducing Inflammation), nuts (Fighting Inflammation in a Nut Shell), and purple potatoes (Anti-Inflammatory Effects of Purple Potatoes) may also reduce inflammation.

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live year-in-review presentations Uprooting the Leading Causes of Death and More Than an Apple a Day.

A founding member of the American College of Lifestyle Medicine, Michael Greger, M.D., is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. Hundreds of his nutrition videos are freely available atNutritionFacts.org.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Would feeling fantastic every day make a difference in your life?  Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!  

We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination. 

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

Member International Health Coach Association

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach ~ www.healthyhighway.org/contact.html

chews ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skype ~ healthyhighway

 

The Impressive Anti-Cancer Power of Berries

The Impressive Anti-Cancer Power of Berries

For disease prevention and health maintenance, berries of all colors have “emerged as champions.” Research has focused mainly on cancer prevention and treatment. Studies show that the anticancer effects of berries are partially mediated through their abilities to counteract, reduce, and also repair damage resulting from oxidative stress and inflammation. Berries may also have many other positive effects, such as boosting detoxifying enzymes.

One of the more remarkable effects is that of blueberries on natural killer cell counts. Natural killer cells are part of our immune system’s rapid response team against cancer cells, eliminating cancer cells through the activation of cancer cell suicide via death receptors. They’re called natural killers because they don’t require activation by prior exposure. We don’t want to wait until our second tumor before our immune system starts fighting.

We have about two billion of these soldiers circulating in our blood stream at any one time, but we may be able to get a troop surge with blueberries. Researchers had athletes eat about a cup and a half of blueberries a day for six weeks to see if that would reduce the oxidative stress of long-distance running. They indeed saw a blunting of the spike in oxidant stress. But that’s not what sets that study apart.

The number of natural killer cells in the blood typically decreases after prolonged endurance exercise, dropping by half to only about one billion—that is, unless we’ve been eating lots of blueberries. If you click on the video on the next page, you can see a graph comparing natural killer cell numbers with and without blueberries.  Those who ate blueberries retained close to the standard two billion cells. This is because six weeks of blueberries had doubled the resting number of natural killer cells up to over four billion. This has never before been demonstrated in humans. There was a study on goji berries, but despite a cup a day for a month, there was no significant change in the number of natural killers.

Another study, though, showed a significant increase in natural killer cell activity thanks to the spice cardamom. (Cardamom and blueberries—I never thought we’d be fighting cancer with blueberry muffins!) When researchers took some lymphoma cells in a petri dish and added cardamom, nothing happened. However, if we add some natural killer cells, about 5% of the cancer cells are wiped out. Add a little more cardamom, and our troops do better still. And then if we add more and more spice, then all of a sudden the natural killer cells are killing cancer like crazy—the same number of natural killer cells, but they’re now able to kill off ten times more cancer cells. While cardamom alone had no effect on cancer cells even at the highest dose, it seemed to enhance our natural killer cells’ killer instincts.

The same thing was found for black pepper: Black pepper alone, nothing, but when combined with natural killer cells, there seemed to be a boosting effect up to around 30 or 40% cancer cell clearance. If cardamom and black pepper are combined, they synergize and their individual effects are doubled. The researchers conclude that “Taken together, these data strongly suggest that black pepper and cardamom have the potential to markedly enhance the anti-cancer activity of natural killer cells.”

Exercise itself can improve immune function in general, but the blueberry finding is so far unique.

It is true that the blueberry study was funded by the North American Blueberry Council and the North Carolina High-bush Blueberry Council. However, just because the study was funded by blueberry councils doesn’t necessarily mean the science is suspect, but we would want to see the study independently verified, especially one so dramatic.

(For a convenient way to enjoy your berries, Leesa recommends you enjoy Chews4Health every day! Chews4Health is made with Goji, Noni, Mangosteen, Acai, Dulse, Kelp, Bladderwack, Nori, Vitamin B-12, Folic Acid, Alpha Lipoic Acid, Resveratrol,  Pomegranate, Blueberry, Cranberry, Raspberry!)

By Michael Greger, M.D.

A founding member of the American College of Lifestyle Medicine, Michael Greger, M.D., is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. Hundreds of his nutrition videos are freely available atNutritionFacts.org.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284 write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

12 Natural Remedies that Boost Hair Growth

12 Natural Remedies that Boost Hair Growth

 

Hair loss affects both men and women.  While genetics plays a role,  there are other factors, including:  hormonal imbalances, an underactive  thyroid gland, nutrient deficiencies and insufficient scalp circulation.   Here are 12 natural remedies that can help boost hair growth:

Cut back on meat: Hormonal imbalances are a primary culprit  in hair loss.  Japanese researchers also link excessive sebum production in  the scalp to high levels of 5-alpha reductase.  Their research indicated  that animal fat intake may increase sebum production.

Add the herb saw palmetto: A study in the Journal of  Alternative and Complementary Medicine reported that saw palmetto (serenoa  repens) may increase hair growth in men.  Hair growth improved in men  taking 400 mg of a standardized extract of saw palmetto and 100 mg of  beta-sitosterol (from saw palmetto) daily.  Historically, saw palmetto has  been used by herbalists for hair loss in both men and women.

Address a possible underactive thyroid gland  (hypothyroidism) which can cause thinning hair:  Add sea vegetables like  kelp, nori, dulse, kombu and wakame, all of which are rich in iodine may be  helpful to balance this condition.  Avoid drinking tap water since it  typically contains fluorine and chlorine, two chemicals that inhibit iodine  absorption.  You may also want to supplement with 100 mg or 1 mL of the  herb bladderwrack (focus vesiculosus) daily.  Work with a qualified  holistic health care professional if you suspect a sluggish thyroid gland.

Get enough essential fatty acids:  Essential fatty  acids from walnuts, flaxseeds, fish and avocado are also important for healthy  hair.

Boost bioton: Biotin encourages hair and scalp health.   Dietary sources of biotin include: nuts, brown rice and oats.

Boost keratin production with MSM: Methylsulfonylmethane  aids in the production of keratin (a protein in the hair) while doing  double-duty to strengthen hair follicles.  In one study 100 percent of  people who supplemented with MSM showed reduced hair loss and increased growth  in only six weeks.

Rejuvenate hair follicles with B-complex vitamins: 100 mg  daily of a B-complex supplement that includes biotin and vitamin B6 can reduce  hair thinning by increasing scalp circulation and rejuvenating hair  follicles.

Rev up collagen production with vitamin C: Collagen  surrounds the hair strands but as we age collagen breaks down, causing hair to  be more vulnerable to breaking.  The best way to boost collagen is not  through some expensive medical procedure, it’s by getting more vitamin C.   Foods high in vitamin C include: citrus fruits, strawberries and red  peppers.  Supplementing with 250 mg daily can help boost collagen  production which has the added bonus of reducing wrinkling.

Prevent breakage with vitamin E: Vitamin E is required to  nourish damaged hair and to prevent breakage.  It aids the body’s ability  to manufacture keratin within hair strands to reduce breakage.   Supplementing with 400 IU of vitamin E can be helpful to restore locks.

Eat foods rich in iron: Iron is also essential for hair  growth and can be found in blackstrap molasses, green leafy vegetables, leeks,  cashews, dried fruits, figs, and berries.  To help your body absorb iron,  you’ll need enough vitamin C.

Give your hair a mineral boost: The minerals silica and zinc  are also critical for hair growth.  Take 500 mg of silica two times daily  and 30 mg of zinc once daily.

Boost scalp circulation with rosemary essential oil:  Rosemary essential oil has been traditionally used to increase circulation to  the scalp.  Add a few drops per dollop of shampoo or, better yet, add a few  drops of rosemary to coconut oil and massage your scalp regularly.

By Micheelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life?   Please complete the information on our Contact Us page to schedule your consultation today!  I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~  www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~  www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

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9 Brain Superfoods…Are You Enjoying Them Daily?

9 Brain Superfoods

 

Your brain controls every function in your body yet we rarely give it a  second thought.  And, few of us choose foods that protect or heal our  brain.  Here are some of the best foods for thought (literally):

1.  Spinach—More than Just for Popeye

A study of middle-aged rats fed diets with added spinach, strawberry extract,  or vitamin E for nine months found that spinach proved most potent in protecting  nerve cells against the effects of aging in two parts of the brain.  More  research needs to be done but it looks like Popeye was building more than  muscles when he ate spinach.

2.  Benefits of Blue for Grey Matter

Blueberries contain a group of plant nutrients called  proanthocyanidins.  Proanthocyanidins have a unique capacity to protect  both the watery and fatty parts of the brain against damage from some  environmental toxins.  Proanthocyanidins decrease free radical activity  within and between brain cells.  Blueberry proanthocyanidins have greater  antioxidant properties than vitamins C and E.  Blueberries appear to have  some of the highest concentrations of these powerful antioxidants.  In  other studies, researchers found that compounds in blueberries may reverse some  age-related memory loss and motor skill decline.

Blueberries are excellent anti-inflammatory agents. They increase the amounts  of compounds called heat-shock proteins that decrease as people age, thereby  causing inflammation and damage, particularly in the brain. By eating  blueberries regularly, research shows that these heat-shock proteins stop  declining and inflammation lessens, not to mention that they just taste  fabulous.

3.  From the Vine to Your Palate

A plant nutrient found in grapes, grape juice and red wine appears to protect  the brain against Alzheimer’s disease.  It’s called resveratrol, and it is  an antioxidant thought to be responsible for many of the purported benefits of  red wine on brain cells.  The researchers found that resveratrol protected  brain cells by mopping up free radicals before they can cause brain  damage.  And while people may prefer to hear that red wine is the best  source, the alcohol in wine is still damaging to brain cells.  Red or  purple grapes are the best option to load up on resveratrol.

4-7.  Omega 3s to Maintain a Healthy Brain (Wild Salmon,  Walnuts, Flax or Hemp Seeds)

The brain is 60% fat and requires healthy fats to reduce inflammation (linked  to most brain disorders) and maintain a healthy blood-brain barrier—a mechanism  intended to protect the brain from harmful substances.  Omega 3 fatty acids  like those found in salmon, walnuts, flax seeds or flax seed oil, or hemp seeds,  help to quell inflammation and support a strong blood-brain barrier, while  boosting our memory.  Be sure to choose only wild salmon  since high levels of mercury and PCBs have been found in farmed salmon and both  of these substances may have adverse effects on the brain.  Also, be sure  to choose raw walnuts, flax or hemp seeds or the oil made from  them since the fats contained in these nuts and seeds can have damaging effects  on brain health when heated.

8.  The Memory-Boosting Power of Tomatoes

Tomatoes contain a powerful memory-boosting phytonutrient called “lycopene.”  Research shows that those who consume lycopene in their daily  diets had sharper memories than those who didn’t consume high amounts of  lycopene.  Tomatoes aren’t the only source.  Another great source of  lycopene is watermelon.

9.  Tea for Two Hemispheres

Researchers found that people who drank two or more cups of tea each day were  less likely to develop Parkinson’s disease.  Black and green tea  (especially green tea) contains potent antioxidants with twenty times the power  to protect against free radicals than vitamin E.  Green tea also lowers the  risk of blood clots and clumping linked to stroke.

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life?  Please complete the information at www.healthyhighway.org/contact.html to schedule your consultation.  I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~  www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~  www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

15 Tips For Living To 100

15 Tips For Living To 100

Living to 100 is not rare anymore. In fact, a local billboard forecasts, “The  first person to live to 150 has already been born.”

I don’t know if or when people will live to be 150, but I do know that living  to be 100 is something that we can strive for. In fact, the number of 100 year  olds in the United States has roughly  doubled in the past 20 years to around 72,000 and is projected to at least  double again by 2020, making it the fastest growing demographic in America.  According to the 2010 census data, about 1 in 4,400 Americans lives to age  100.

Since we all get older every year, it raises an important question, “What  should I be doing if I want to continue my annual renewal and stay healthy so I  can continue to enjoy the journey.”

In general, your genes will neither kill you nor save you.  Our genes  dictate only about 10% of how long we live. People with “terrible” genes can  make lifestyle changes and improve their odds significantly, and people with “designer” genes can run them in into the ground. So a lot of it has to do with  what you do with what you have.

So how do we protect the 35 trillion cells that we call our body to make them  last for a century? In his book Blue  Zones, Dan Buettner has explored lifestyle changes that increase longevity.  I’ve incorporated his views and expanded on them to include my own. Here are my  personal thoughts on how to live the longest, healthiest and happiest life.

  • Start planning for longevity today. If you wanted to have  an adequate retirement savings account, you probably would start saving early.  The same is true with your health. Start implementing the things we’re going to  discuss below today.
  • Eat healthy. This is very confusing today because it seems  what is healthy keeps changing. But the basics are pretty consistent: avoid junk  food; limit prepared foods (restaurant and take out), sugary drinks and sodas;  eat lots of fruits and vegetables. If possible, eat organically grown fruits and  vegetables to minimize exposure to pesticide. If you haven’t heart about the  clean 15 and dirty dozen (12 highest pesticide laden fruits and vegetables), click  here.
  • Control your weight. It’s really simple; the fatter your  body, the harder your heart has to work to supply it with blood and the harder  your knees have to work to keep it moving. Some simple tips include don’t go  back for seconds (keep the food off the table and on a serving counter so people  have to physically get up to grab another spoonful), keep only healthy snacks in  the house or with you at work, chew your food at least 30 times per bite and put  your fork or sandwich down between bites so your meal will take longer and your  stomach will have time to tell your brain you are getting full. This will allow  you to stop eating before you overeat.
  • Don’t add salt to your food. Salt  is a growing health problem in the United States and is contributing to high  blood pressure and heart disease. There is so much salt already in the food we  eat that adding extra salt is unhealthy.
  • Take a multivitamin and fish oil daily. (Leesa recommends Chews4Health!
  • Maintain Family Units. In today’s fractured world, many  families live far away from each other. Yet in places such as Sardinia, Italy  where there are ten times the centenarians as in the United States, families  typically live together in units that include the grandparents. They call it the  grandmother affect. Interestingly, in a recent study of killer  whales reported in Science, in which the grandmother whale survived and  continued to live with the pod, the effect on her adult male offspring was a 14  times greater likelihood of his survival one year beyond the loss of his  mother.
  • Eat on A Smaller Plate. People in Okinawa, Japan use plates  about the size of a salad plate.  They live seven good years longer than  the average American and have 1/5 the rate of breast and colon cancer and 1/6  the rate of heart disease. Centenarians stop eating with they are 80% full.
  • Remain Active. It’s not about running in the Boston  Marathon. It’s about staying active and moving. Hardwire some type of physical  activity into every week of your life. Walk in nature, take the stairs, do yoga  or tai chi, garden. Do this at least two to three times per week. I do  resistance training with a personal trainer twice a week and walk almost every  other day.
  • Stay Connected. People live longer who have ongoing social  interactions, who are able to share their happiness and sorrow and who have  companionship. This does not mean chat rooms and Facebook. It means sitting in  the room with real people. Volunteering, participating and sharing are life  extenders.
  • Have a purpose. People who have a reason to wake up in the  morning live longer, healthier, happier lives. What’s yours? If an answer  doesn’t pop into your head, search for one. It could be playing with your  grandchildren, gardening, adult education, volunteering at your favorite charity  or school, or any of a thousand other reasons. Find yours. According to Dan  Buettner it’s worth about 7 years of life expectancy.
  • Have a day of rest. Having one day a week where all you do  is relax, abstain from work and any stress related activity, and/or pray has  been shown to increase longevity. Even God rested on the seventh day. There is a  reason that is part of every major religion. Enjoy this Free  relaxing instrumental music while you rest and relax.
  • Remain Spiritual: People who are part of a faith based  community who pray at least 4 times per month live between 4 and 14 extra  years.
  • Choose friends wisely. People tend to become who they hang  out with. The Framingham  Study showed that if your 3 best friends are obese, you are 50% more likely  to become obese. Friends with healthy habits increase your chance of remaining  healthy.
  • Smile More: People who are happier and have a more positive  attitude live longer. Happiness lowers stress, strengths your immune system and  keep the tips of your chromosomes, called telomeres,  longer, preventing cancer and disease.

By Mache Seibel

Dr. Mache Seibel

Health expert and guest speaker Dr. Mache Seibel addresses consumers’  critical needs from weight  control to HRT, menopause  and beyond. He served on the Harvard Medical School faculty for 19 years and is  a pioneer in many areas of women’s health. He works with companies and  organizations to bring exciting educational content to consumers. Visit his  award-winning website DoctorSeibel.com  to sign up for his  free monthly newsletter.

7 Ways Vitamin C Fights Heart Disease

7 Ways Vitamin C Fights Heart Disease

 

A recent study showed that men who consume at least 300 milligrams of vitamin  C, through food and supplements, slash their risk of death from heart disease by  40 percent.

Here are seven proven ways that vitamin C helps lower your risk of heart  disease:

1.  Vitamin C is linked to reduced levels of lipoprotein (a).  High  levels of  lipoprotein (a) are linked to stroke.

2.  Vitamin C helps to prevent high blood pressure.

3.  Vitamin C helps to prevent hardening of the arteries.

4.  It lowers blood cholesterol levels.

5.  Vitamin C helps repair damaged artery walls, thereby preventing  cholesterol from being deposited.

6.  As an antioxidant, it reduces free radicals which can damage the  heart and blood vessels.

7.  Vitamin C is also linked, in studies, to an increase in high density  lipoproteins (HDL), which is also frequently called the good cholesterol.

Vitamin C is found in most fruits and vegetables, especially pomegranates, tomatoes, citrus fruits, berries, acai, and  red bell peppers.

By Michelle Schoffro Cook, PhD.

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

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