Part IV -- Elimination of Kitchen and Bathroom Germs Can Extend Your Life.
Getting rid of kitchen and bathroom germs can extend your lifespan. The kitchen and bathroom faucets, kitchen and bathroom counter tops, microwave buttons, and refrigerator handle are among the germiest areas in your house, mainly because so many people touch them and yet they’re rarely cleaned. Bacteria, viruses, and mold can contaminate kitchen and bath surfaces and promote illness, disease, and infection. The kitchen, where raw foods are prepared, can be a host to pathogens like the common cold, norovirus (which causes diarrhea), E.coli and salmonella. Other viruses can survive on household surfaces from a few hours to several days or weeks.
Obviously, avoiding getting sick or acquiring illness or disease from surface contaminants is one way to extend your lifespan. The simplest method of ridding your kitchen and bathroom environments of these contaminants is to use approximately three tablespoons of bleach in a half-quart or even a quart of water and cleanse all surfaces thoroughly. Aside from mild soap and water, which you can use on most surfaces, another all-purpose cleanser that works great for cutting boards, kitchen countertops, and bathrooms is 3% hydrogren peroxide and water.Simply put each solution into a separate spray bottle, then spray the surface with one product, followed by the other. Research done at the Virginia Polytechnic Institute and State University, pairing the two mists found that they killed virtually all Salmonella, Shigella, and E. coli bacteria on heavily contaminated food and surfaces when used in the method described, making this spray combination more effective at killing potentially lethal bacteria than chlorine bleach or any commercially available kitchen cleanser. In addition, there are products on the market helpful in eliminating mold which can also cause disease.
Other natural alternative cleaning products are those containing:
Lemon
Baking Soda
Vinegar
Borax
Cornstarch
Castile soap
Eucalyptus
Lavender
Cypress
Lemon
Pine
Lemongrass
Lime
Thyme
Wintergreen
Grapefruit
Orange
In recent years, there has been a trend towards using natural organic cleaning products -- these do not contain ingredients harmful to health or the environment.
Wednesday, March 14, 2012
Friday, March 9, 2012
Getting Enough Sleep Can Add Years to Your Life!
Part III – Getting Enough Sleep Can Add Years to Your Life!
Can getting enough sleep really add years to your lifespan? That question can readily be answered when you closely look at what happens when a person does not get enough sleep. Here are some of the side effects of sleep deprivation that can damage your body and reduce your lifespan:
Obesity: Not getting enough sleep can trigger metabolic changes that can cause you to store fat more quickly and easily.
Heart Disease: Without adequate rest, your heart becomes overworked, which can cause high blood pressure and thickening of the heart muscle.
Muscle Pain: Sleeplessness depletes serotonin and increases sensitivity to pain.
Increased Risk for Diabetes: Losing just 3 to 4 hours of sleep over a period of several days reduces your body’s ability to keep blood sugar levels on an even keel – this can increase your chances for acquiring Type II diabetes.
Skin Problems: Your skin can become ashy looking and you may get dark under-eye circles.
Inability to Concentrate or Make Decisions: Your prefrontal cortex – the portion of your brain that controls logic may shut down, causing you to make more mistakes. You may lose focus and be unable to complete simple tasks. You may even have trouble remembering the tasks you wanted to do. Consistently getting only a few hours of sleep each night may eventually affect you just as much as not being able to sleep at all. Insomnia can become a significant problem.
Psychological Disturbances: Inadequate sleep can cause depression and mood swings. In addition, being tired leads to irritability and increased anxiety.
Compromised Immune System: Without proper sleep, your immune system can not function at full capacity and you are thereby more prone to a host of illness, infection, and disease.
So, follow the doctor’s order and ensure you get 7 ½ to 8 hours sleep each night . . . . doing so can add years to your life! (If you just can’t seem to asleep, try relaxation techniques along with natural nutritional supplements containing melatonin extract, valerian root, kava kava root extract, passionflower leaves/tea, chamomile, or Hops flower.)
Monday, March 5, 2012
Part II - Extending Your Lifespan through Healthy Eating and Weight Loss
Health Habits to Improve Lifespan
Part II - Extending Your Lifespan through Healthy Eating and Weight Loss
Most of us realize that being overweight can cause or contribute to all kinds of health problems. Therefore, losing unwanted pounds to ensure a healthy weight for your body type/frame is very important. To lose weight, we need to increase our daily calorie expenditure through exercise or decrease our daily calorie intake through diet. Most of us realize this -- to lose weight, you must eat less and/or exercise more; however, the challenge for the average person is to figure out how to make this as simple and painless as possible.
Weight loss experts recommend losing no more than two to three pounds per week. This means a reduction in calories of approximately 1,000 calories per day. That probably sounds like a lot, but let's look at some simple measures that will help you achieve your weight loss goal:
1. Exercise: No matter what type of weight loss plan you choose, it is necessary to include exercise as a component. Why? Because exercise not only burns calories -- it builds muscle. And muscle tissue burns more calories than fat tissue.
Exercise professionals generally recommend a minimum of 30 minutes most days of the week of aerobic exercise (walking, etc.) exercise to maintain heart health. Thirty minutes of aerobic exercise every day will burn about 300 calories. If you all do about 2 days of strength training (also recommended), this will average a calorie deficit of about 300 calories a day. And that does not take into consideration the fact that aerobic exercise increases metabolic rate overall, which will help you to burn more calories.
In addition, health professionals also recommend adding fiber to your diet. The use of fiber-rich foods are a must to help you lose weight. Below is a list of the best fiber-rich foods to help you in your weight loss efforts:
1. Bran 3. Peas 7. Potato
2. Berries 4. Nuts/Seeds 8. Fruit
3. Beans 5. Squash
In addition, adding fiber via fiber bars, fiber supplements, and other fiber products can help you feel fuller though you are actually eating substantially less calories.
Most people realize that fiber is helpful for regularity and digestive health, but could fiber also be one of the keys to extending your lifespan? According to a report that was published in the Archives of Internal Medicine, fiber may actually contribute to one having a healthier, longer life. The report found that a diet rich in fiber, particularly from whole grains, may reduce or prevent incidences of infections, respiratory disease, heart disease, and colon cancer.
American dietary guidelines recommend to consume at least 25-35 grams of fiber per day or approximately 14 grams of fiber for every 1,000 calories consumed. However, surveys reveal that most people consume 12-15 grams of fiber per day or less. So, inclusion of high-quality fiber products in one’s diet could greatly contribute toward the goal of expanding your lifespan. It has been found that inclusion of fiber in the diet also aids the body in eliminating toxins and waste products from the body. Detoxifiers are great aids to assist in doing this. Fiber also has a favorable effect on cholesterol and blood sugar levels and is helpful for overall cardiovascular health.
Therefore, one of the smartest moves you can make is to add a high-quality, natural fiber supplement to your daily diet. High-quality fiber supplement products made from all-natural ingredients such as flax seed, chia, or acacia can be taken daily and can provide vitamins, antioxidants, minerals, and even healthy fats like omega 3 in addition to the fiber. So while research studies are plentiful and ongoing, we can be sure from what we now know, that fiber-rich foods and supplements should be included in your diet to help one to achieve the goal of extending your lifespan through healthy eating and weight loss.
2. Try to reduce some of the high-calorie foods you eat. Remember that fat has twice the calories as protein or carbohydrates. (There are countless high protein diet plans, fat blockers, and carb/carbohydrate blockers on the market that can assist you in achieving this goal.) Sugary foods, foods made from white flour, and foods high in fat have far too many calories and little nutritional value.
3. Eat more salads, fresh fruits, and low-sodium soups. Due to its high water content, these foods can also make you feel fuller without adding too many additional calories. You feel fuller faster which helps you to avoid eating other high-calorie foods.
These are few suggestions that anyone can follow simply and painlessly. So give them a try. You may be pleasantly surprised at how easy it can be to live a healthier life today while entending your lifespan. Make healthy choices today and live longer tomorrow!
Part II - Extending Your Lifespan through Healthy Eating and Weight Loss
Most of us realize that being overweight can cause or contribute to all kinds of health problems. Therefore, losing unwanted pounds to ensure a healthy weight for your body type/frame is very important. To lose weight, we need to increase our daily calorie expenditure through exercise or decrease our daily calorie intake through diet. Most of us realize this -- to lose weight, you must eat less and/or exercise more; however, the challenge for the average person is to figure out how to make this as simple and painless as possible.
Weight loss experts recommend losing no more than two to three pounds per week. This means a reduction in calories of approximately 1,000 calories per day. That probably sounds like a lot, but let's look at some simple measures that will help you achieve your weight loss goal:
1. Exercise: No matter what type of weight loss plan you choose, it is necessary to include exercise as a component. Why? Because exercise not only burns calories -- it builds muscle. And muscle tissue burns more calories than fat tissue.
Exercise professionals generally recommend a minimum of 30 minutes most days of the week of aerobic exercise (walking, etc.) exercise to maintain heart health. Thirty minutes of aerobic exercise every day will burn about 300 calories. If you all do about 2 days of strength training (also recommended), this will average a calorie deficit of about 300 calories a day. And that does not take into consideration the fact that aerobic exercise increases metabolic rate overall, which will help you to burn more calories.
In addition, health professionals also recommend adding fiber to your diet. The use of fiber-rich foods are a must to help you lose weight. Below is a list of the best fiber-rich foods to help you in your weight loss efforts:
1. Bran 3. Peas 7. Potato
2. Berries 4. Nuts/Seeds 8. Fruit
3. Beans 5. Squash
In addition, adding fiber via fiber bars, fiber supplements, and other fiber products can help you feel fuller though you are actually eating substantially less calories.
Most people realize that fiber is helpful for regularity and digestive health, but could fiber also be one of the keys to extending your lifespan? According to a report that was published in the Archives of Internal Medicine, fiber may actually contribute to one having a healthier, longer life. The report found that a diet rich in fiber, particularly from whole grains, may reduce or prevent incidences of infections, respiratory disease, heart disease, and colon cancer.
American dietary guidelines recommend to consume at least 25-35 grams of fiber per day or approximately 14 grams of fiber for every 1,000 calories consumed. However, surveys reveal that most people consume 12-15 grams of fiber per day or less. So, inclusion of high-quality fiber products in one’s diet could greatly contribute toward the goal of expanding your lifespan. It has been found that inclusion of fiber in the diet also aids the body in eliminating toxins and waste products from the body. Detoxifiers are great aids to assist in doing this. Fiber also has a favorable effect on cholesterol and blood sugar levels and is helpful for overall cardiovascular health.
Therefore, one of the smartest moves you can make is to add a high-quality, natural fiber supplement to your daily diet. High-quality fiber supplement products made from all-natural ingredients such as flax seed, chia, or acacia can be taken daily and can provide vitamins, antioxidants, minerals, and even healthy fats like omega 3 in addition to the fiber. So while research studies are plentiful and ongoing, we can be sure from what we now know, that fiber-rich foods and supplements should be included in your diet to help one to achieve the goal of extending your lifespan through healthy eating and weight loss.
2. Try to reduce some of the high-calorie foods you eat. Remember that fat has twice the calories as protein or carbohydrates. (There are countless high protein diet plans, fat blockers, and carb/carbohydrate blockers on the market that can assist you in achieving this goal.) Sugary foods, foods made from white flour, and foods high in fat have far too many calories and little nutritional value.
3. Eat more salads, fresh fruits, and low-sodium soups. Due to its high water content, these foods can also make you feel fuller without adding too many additional calories. You feel fuller faster which helps you to avoid eating other high-calorie foods.
These are few suggestions that anyone can follow simply and painlessly. So give them a try. You may be pleasantly surprised at how easy it can be to live a healthier life today while entending your lifespan. Make healthy choices today and live longer tomorrow!
Saturday, March 3, 2012
Part I - Healthy Habits to Improve Lifespan
1. Plan to Eat Healthy
First, you must plan to eat healthy -- this means making your grocery list before you go to the store. Buy fresh or frozen fruits and vegetables (in lieu of canned ones) and avoid salt.
2. Eat Healthy
a. Add fish, omega-3 fatty acids, and dairy products to your diet.
b. Yes . . . you've heard it all before -- drink 6-8 glasses of water per day and 10 is even better. Adequate water intake improves all bodily functions and helps the body naturally heal itself.
c. If you must drink something else in addition to water, consider adding a healthy tea -- green tea or ginseng are good choices. There is some evidence that tea may help improve memory and prevent cavities, prevent heart disease and prevent cancer.
d. Ensure that you eat enough fruits and vegetables.
3. Add Vitamins and Superfood Supplements to Your Diet
This can not be over emphasized -- especially if you do not have good eating habits. Vitamins and super foods supplemented in your diet can help keep you healthy, alert, and strong.
4. Exercise Every Day
Adding an exercise regimen can help improve your lifespan by helping you to control weight gain and prevent insomnia. And, if you need to lose weight, regular exercise can help promote weight loss. (Contrary to what many people think, rather than causing one to eat more, exercising can actually work as a natural appetite suppressant and sleep stimulate. It also increases energy without causing jitters.)
5. Ensure Proper Sleep and Rest
Not to be overemphasized -- get enough sleep! Adequate sleep (at least 8 hours per day -- no, 6 is not enough) and/or a few cat naps (at least 15 minutes each) will ensure your body has time to rejuvenate itself.
6. Pay Attention to Your Dental Hygiene
Brushing your teeth and flossing on a regular basis can help extend your lifespan by several years -- there is some clinical evidence that maintaining good habits in these areas can help one to avoid gum and heart disease.
7. Eliminate all Bad Habits
The three (3) big ones -- No street drugs or abuse of prescription drugs; no cigarettes, and no overindulgence in alcohol. (Oh, and by the way . . . too much sex is also included.)
8. Relax, Relax, Relax
Take up a hobby or craft, go fishing, or simply relax with a long, hot bath . . . . . you must find some time to allow your body to rejuvenate through relaxation.
9. Protect your Skin
According to leading dermatologists, the best way to look younger and lengthen your lifespan is by protecting your skin. Hydrate, hydrate, hydrate -- drink lots of water (helps eliminate wrinkles) and avoid overexposure to the sun (especially between the hours of 10:00 a.m. and 2:00 p.m. when the sun's harmful, penetrating rays are at their peak) Use a good sunscreen/sunblock to prevent sunburn.
10. Make Good Friends
Good friends provide emotional support and help keep you socially active.
First, you must plan to eat healthy -- this means making your grocery list before you go to the store. Buy fresh or frozen fruits and vegetables (in lieu of canned ones) and avoid salt.
2. Eat Healthy
a. Add fish, omega-3 fatty acids, and dairy products to your diet.
b. Yes . . . you've heard it all before -- drink 6-8 glasses of water per day and 10 is even better. Adequate water intake improves all bodily functions and helps the body naturally heal itself.
c. If you must drink something else in addition to water, consider adding a healthy tea -- green tea or ginseng are good choices. There is some evidence that tea may help improve memory and prevent cavities, prevent heart disease and prevent cancer.
d. Ensure that you eat enough fruits and vegetables.
3. Add Vitamins and Superfood Supplements to Your Diet
This can not be over emphasized -- especially if you do not have good eating habits. Vitamins and super foods supplemented in your diet can help keep you healthy, alert, and strong.
4. Exercise Every Day
Adding an exercise regimen can help improve your lifespan by helping you to control weight gain and prevent insomnia. And, if you need to lose weight, regular exercise can help promote weight loss. (Contrary to what many people think, rather than causing one to eat more, exercising can actually work as a natural appetite suppressant and sleep stimulate. It also increases energy without causing jitters.)
5. Ensure Proper Sleep and Rest
Not to be overemphasized -- get enough sleep! Adequate sleep (at least 8 hours per day -- no, 6 is not enough) and/or a few cat naps (at least 15 minutes each) will ensure your body has time to rejuvenate itself.
6. Pay Attention to Your Dental Hygiene
Brushing your teeth and flossing on a regular basis can help extend your lifespan by several years -- there is some clinical evidence that maintaining good habits in these areas can help one to avoid gum and heart disease.
7. Eliminate all Bad Habits
The three (3) big ones -- No street drugs or abuse of prescription drugs; no cigarettes, and no overindulgence in alcohol. (Oh, and by the way . . . too much sex is also included.)
8. Relax, Relax, Relax
Take up a hobby or craft, go fishing, or simply relax with a long, hot bath . . . . . you must find some time to allow your body to rejuvenate through relaxation.
9. Protect your Skin
According to leading dermatologists, the best way to look younger and lengthen your lifespan is by protecting your skin. Hydrate, hydrate, hydrate -- drink lots of water (helps eliminate wrinkles) and avoid overexposure to the sun (especially between the hours of 10:00 a.m. and 2:00 p.m. when the sun's harmful, penetrating rays are at their peak) Use a good sunscreen/sunblock to prevent sunburn.
10. Make Good Friends
Good friends provide emotional support and help keep you socially active.
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